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Intermittent Fasting 16:8 Important Hydration Rules

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Intermittent fasting 16:8 is an eating programme where you cycle between periods of fasting and eating. It’s the most popular IF method used to accelerate weight loss, longevity and prevent chronic disease. The 16:8 method involves a fasting window of 16 hours and an eating window of 8 hours during which you consume all of your calories.

During your 16-hour fasting window, your body undergoes several metabolic changes. Ultimately, fasting causes your body to enter ketosis[*], a metabolic state which uses stored body fat for energy because carbohydrates are unavailable[*].

Intermittent fasting causes insulin levels to decline and promotes autophagy, the process by which your body rids itself of cells that are either damaged, harmful or no longer required.

There is evidence that intermittent fasting 16:8 (IF) can promote weight loss[*], lower blood sugar, improve heart health and reduce inflammation[*]. Fasting can reduce your risk of chronic diseases such as obesity-related non-alcoholic fatty liver disease, diabetes[*] and cancer.

What Can You Eat While Fasting?

By definition, fasting means refraining from eating or triggering your body’s digestive processes. However, you can consume some beverages to remain hydrated and to feel satiated while preserving the benefits of fasting.

Some studies also show that if your carbohydrate intake remains below 50 grams per day during your fasting window, you will stay in ketosis[*].

Intermittent Fasting 16:8 – Foods and Beverages You Can Consume While Fasting.

1. Water

Staying hydrated is the most critical factor of a successful fast. For intermittent fasting 16:8 to be successful, it’s essential to stay hydrated to support the health of every major organ in your body! The volume of water you need to drink can vary from one person to the next, but your urine should be pale yellow at all times. Dark yellow urine indicates dehydration which can lead to headaches, fatigue and feeling light-headed. Choose still or sparkling water and avoid flavoured water which may contain hidden carbohydrates. If the thought of plain water doesn’t excite you, try adding a squeeze of lemon with a teaspoon of apple cider vinegar. It’ll be our little secret!

2. Coffee and Tea

Best consumed without added sugar, milk or cream. However, you may find that adding a small amount of full cream milk (healthy fats) curbs any hunger pangs.

3. Bulletproof Coffee

Coffee containing MCT Oil, Powder or Collagen Creamers are ketogenic favourites. Too many may break your fast, but won’t take you out of ketosis and can keep you feeling fuller for longer.

4. Apple Cider Vinegar

Drinking 1-2 teaspoons apple cider vinegar diluted in water is a great way to remain hydrated and can prevent cravings.

5. Bone Broth

Low GI collagen and bone broths are excellent sources of protein, and essential nutrients to help replenish electrolytes lost from only drinking water while fasting.

Too Many Calories Will Break Your Intermittent Fast

As a general rule, as long as your beverage contains less than 50 calories your body will remain in its fasted state. And as long as your carbohydrates also remain low, you won’t be thrown out of ketosis. Any foods and drinks that contain more than 50 calories will technically break your fast. 

What To Eat to Break Your Fast

To break your fast, eat clean foods and be sure not to overeat.

Avoid breaking your fast with processed foods. Foods high in sugar or even high-fibre nuts and seeds can be challenging to digest, resulting in unwanted bloating and discomfort.

To avoid this and to prevent spiking your blood sugar which will take you out of fat-burning mode, consume nutrient-dense foods that are low in carbohydrates, easily digested and contain some protein:

Smoothies

Blended beverages are a great way to re-introduce nutrients since they contain less fibre than whole fruits and vegetables.

Broths & Soups

High protein collagen broth packed with all the goodness of bone broth contains a mere 43 calories per serving. Virtually fat-free, sugar-free, zero carbs, it’s rapidly digested and absorbed. Avoid soups made with cream or a large amount of high-fibre raw vegetables.

Healthy Fats

Avocados, rich in potassium are a great first food to eat after a fast. They are high calorie but the monosaturated fat (good fat) in avocado is extremely satiating and can keep you feeling full for hours.

Break your fast with nutrient-dense foods that are easily digested and can help to replenish nutrients and electrolytes before you return to normal eating.

Overeating and consuming junk foods between fasts can cancel out all of the health benefits of fasting. Instead, choose unprocessed nutrient-dense wholefoods and continue to drink plenty of water.

Intermittent Fasting 101 – Step-by-Step Guide

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Being overweight is often associated with chronic heart disease, diabetes and cancer. Intermittent fasting (IF) is currently the world’s most popular health and fitness trend. Research shows that intermittent fasting can result in accelerated weight loss,[*] improved metabolic health and energy levels while contributing to a healthier immune system and longevity.[*] #hellomojo

What is Intermittent Fasting (IF)

Intermittent fasting, in simple terms, means controlling when you eat and when you don’t. It involves adopting an eating pattern where you cycle between periods of fasting and eating. During your fasting window, you should not consume anything other than water or low-calorie (less than 50 calories) hydration. 

Intermittent fasting (IF) does not specify which foods to eat, but rather when you should eat them.

There are several variations of intermittent fasting methods, all of which split the day or week into eating periods and fasting periods.

The most popular IF method is 16:8. People who follow this eating cycle fast for 16 hours a day and consume all of their calories during the remaining 8 hours

Fasting has been practised since the evolution of humankind. Ancient hunter-gatherers didn’t have access to supermarket shelves, and humans have since evolved to function without food for extended periods.

Intermittent Fasting (IF) Methods

There are several different and easy ways of incorporating intermittent fasting into your daily regime. All methods involve splitting the day or week into periods of eating and fasting.

During your fasting period, you must remain hydrated but must eat virtually nothing at all.

These are the three most popular IF methods:

  • 16:8 method: The 16:8 diet plan involves skipping breakfast and restricting your period of eating to 8 hours per day. Such as 12h00–20h00 and fasting for the remaining 16 hours.
  • Eat-Stop-Eat: This method involves fasting for an entire 24 hours for one or two days per week.
  • 5:2 diet: This involves restricting your calorie intake to between 500–600 calories on two non-consecutive days and eating normally for the remaining five days of the week.

Each of these methods should cause weight loss providing that you don’t compensate by indulging in unhealthy foods (sugar, processed foods and empty carbs) or binge eating during your eating window.

The 16:8 intermittent fast the most popular IF method because its the simplest, most sustainable and the most straightforward.

The Benefits of IF

1. Fat-Loss

Intermittent fasting can help both active and overweight adults lose body fat effectively. Human intervention trials have found that intermittent fasting significantly reduces body weight[*] by burning stored body fat for energy instead of being reliant on sugar.

In almost any type of fasting, weight-loss naturally results because you’re consuming fewer calories while burning fat for fuel.

2. Improved Blood Sugar Regulation

Intermittent fasting can improve insulin sensitivity [*] Lower insulin levels make stored body fat more accessible energy source. [*]

3. Lower Blood Pressure

Intermittent fasting can help reduce blood pressure. Recent studies show that restricting your eating habits to a smaller time frame causes weight-loss and helps lower blood pressure[*].

4. Improved Heart Health

Research shows regular fasting linked to longevity with a lower incidence of heart failure in cardiac patients. Even one fast a month, when done over a lifetime, can have a profound effect on the health of your heart[*].

5. Improved Cognitive Function

Intermittent fasting can improve brain function and boost mental focus

Studies show that caloric restriction can:[*][*]:

  • Protect your brain by reducing oxidative damage to cellular proteins, lipids, and nucleic acids
  • Elevate levels of BDNF, a vital neurotrophin needed for synaptic plasticity

6. Boost Human Growth Hormone (HGH): 

Intermittent fasting skyrockets your level of growth hormone. [*]Optimal levels of HRG boosts muscle strength and repair, improves immunity, reduces excess body and belly-fat improving your health and daily vitality.

7. Improved Metabolic Health:

Research shows intermittent fasting can improve metabolic profiles. Improved metabolic health reduces your risk of obesity and from developing obesity-related non-alcoholic fatty liver disease, diabetes and cancer[*].

How to Get Started with Intermittent Fast 16:8

1. Select Your Fasting Window 

Choose your preferred 16 hours for fasting. The most straightforward approach is to have dinner before 20h00, skip breakfast in the morning and don’t eat again until 12h00. 

2. Enjoy Healthy Meals During Your Eating Window

Poor diet choices during your eating time can defeat your health, energy and weight-loss objectives. It’s important to avoid refined sugar, gluten processed foods and empty calories as much as possible.

3. Stay Hydrated

Improper hydration during fasting can lead to dehydration and related problems. It’s essential to stay hydrated throughout your fasting period by drinking water and low-calorie beverages (less than 50 calories).

4. Follow a Low Carb Diet Between Fasting Periods

You don’t need to be following a low carb or ketogenic lifestyle to enjoy the benefits of intermittent fasting but restricting your carbohydrates while increasing your intake of healthy fats and protein will reduce hunger make fasting easier and more sustainable. Healthy fats and protein are more satiating and will keep you feeling fuller for longer helping you to avoid cravings. A low carb lifestyle may also increase weight loss and impact on the reversal of type 2 diabetes.

Intermittent Fasting (IF) and Keto

A ketogenic lifestyle, also known as keto is very low in carbohydrates (5%), moderate in protein (25%) and high in healthy fats (70%). It promotes reducing your intake of carbohydrates to an absolute minimum and replacing them with healthy fats to put your body into a metabolic state known as ketosis. The state of ketosis means that your body is burning stored body fat instead of glucose for energy.

When combined, intermittent fasting and keto accelerate the depletion of stored glucose and create a fat-burning powerhouse.

Collagen Types: Important Differences Between Types 1, 2 & 3

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As more collagen powders become available, are you wondering: what are the differences between collagen types 1, 2, and 3? and which collagen type is the right one for you?

Quick summary of the different collagen types:

  • Type 1 Collagen: Minimises fine lines and wrinkles, improves skin hydration and elasticity. Not only can it help rebuild your muscles, eyes, bones, and spine, it’s also useful for improving the strength of your nails and helping to grow stronger, glossier and thicker hair. Marine Collagen has the greatest abundance of type 1 collagen.
  • Type 2 Collagen: Is the primary constituent of cartilage, the connective tissue protecting your joints. It found in your spinal discs, and your eyes, making it a powerful way to support joint health. One of the best natural sources is our Type 2 collagen powder, extracted from chicken sternum.
  • Type 3 Collagen: Has the greatest abundance in your digestive system, muscles, blood vessels, and the uterus. It’s most often found with type I collagen and taken to promote gut healing and to promote skin elasticity and hydration. Bovine Collagen Peptides are an excellent source of both type 1 and 3 collagen.

Read on to discover the benefits of collagen types 1, 2, and 3 and which sources are best for restoring youthful radiance, promoting skincare from within, supporting gut health, improving bone health and providing joint-support.

What Makes Collagen Different From Other Proteins?

Collagen protein is by far the most abundant protein in your body and represents 90% of your total organic bone mass. Collagen holds your body together, reduces inflammation, promotes digestive and immune function, muscle strength, bone density and wound-healing. Its a unique building block comprised of essential amino acids that provide stability and structural support to our skin, hair, nails tendons and ligaments and is critical in muscle recovery and repair.

Your body makes collagen molecules, but this production declines with age, resulting in the visible and degenerative signs of ageing – wrinkles, sagging skin, gut issues, muscle loss, weakness, joint degeneration, joint-pain and mobility issues.

The good news is, you can easily maintain and replenish lost collagen with certain foods and premium collagen supplementation.

How to Make New Collagen

Your body produces its own collagen from the amino acids proline, glycine, and hydroxyproline. Hydroxyproline is found almost exclusively in collagen derived from animal sources. To ensure that your body continues to have the ability to make new collagen, you need to make sure you’re getting these three specific amino acids from food or supplements.

There is a minimum of 16 different collagen types found in the human body, but 90% of these collagen proteins are types 1, 2, and 3. Each of these individual types of collagen has a slightly different function in the body and originate from different sources.

Type 1 Collagen Benefits

Type 1 collagen protein is the most abundant protein in the human body. Type 1 collagen makes up part of your eyes, skin, tendons, bone, and teeth. Even though it’s fantastic for rebuilding your muscles, eyes, bones, and spine, it’s incredibly popular for minimising fine lines and wrinkles, improving skin hydration and elasticity. It’s also great for strengthening your nails and helping you grow stronger, thicker hair.

There’s substantial overlap when it comes to the benefits of type 1 and 3 collagen so you’ll often find products that contain both. However, MojoMe Pure Marine Collagen, produced from wild-caught fish sourced from the crystal clear waters of the North-Atlantic is incredibly rich in type 1 collagen making it the best choice for those explicitly wanting the benefits of type 1 collagen.

Collagen types 1 and 3 are best for healing the gut lining, and type 1 collagen from marine sources is especially useful for healing the tight junctions of your intestinal tract.

The best sources of type 1 collagen:

Type 2 Collagen Benefits

Collagen deemed to be the secret weapon to eternal youth also plays a vital role in maintaining the health of your bones and joint cartilage.

Only Type 2 collagen protein is the main structural component of healthy joint cartilage which is the connective tissue that protects joints from age and activity-related wear and tear. You also high amounts of type 2 collagen in your spinal discs and in your eyes.

The deterioration of joint cartilage creates joint pain; Type 2 collagen type provides targeted joint-support by repairing, replenishing and restoring this active joint protein.

Don’t wait until your joints become sore! Type 2 collagen may help reduce or prevent activity-related joint pain and inflammation.

The best source for type 2 collagen:

Type 3 Collagen Benefits

Type 3 is the second most abundant type of collagen found in your body. Its most abundant in your digestive system, muscles, bones, blood vessels, and the uterus. Most often type 3 collagen is found with type 1 collagen. It supports gut healing, builds lean muscle mass and promote bone health.

Which of the Collagen Types is the Right One For You?

Choosing the best type of collagen for your body involves two simple steps:

Step 1: Identify Your Specific Health Issues or Goals

  • For youthful radiance and to maintain skin elasticity and hydration, eye health, lean muscle, bone strength, and accelerated wound healing: Try 1-2 servings daily of MojoMe Marine Collagen, which is high in type 1 collagen or our Pure Bovine Collagen for high amounts of both types 1 and 3.
  • As a preventative measure or to improve joint mobility and recovery from exercise: Take 1-2 servings daily of Bovine Collagen which is high in types 1 & 3 Collagen
  • For chronic joint pain and inflammation: Take 1-2 servings daily of targeted joint-support type 2 collagen sourced from chicken sternum.
  • For improved gut health: Aim for 1-3 servings daily of Collagen “Bone Broth” Protein.

Step 2: Choose Collagen from Premium Sources

Whichever type of collagen you choose, sourcing the best quality collagen is the key to maximising your nutrient intake and building healthier hair, skin, nails, muscles, strentheing your bones and improving joints mobility. We only recommend taking collagen products sourced from grass-fed, pasture-raised (in the case of bovine collagen) or wild-caught sources (for marine collagen). MojoMe pure collagen powders sourced from the world’s leading collagen producers with benefits backed by science and clinical trials.

The human body requires all three types of collagen, so it’s essential to use a variety of premium collagen powders regularly to ensure you’re supporting the health and function of your body as a whole!

4 Surprising Benefits of Collagen for Bone Health

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Collagen is deemed to be the secret weapon to eternal youth but it also plays a significant role in maintaining and optimising the health of your bones.

Collagen promotes youthful radiance and is crucial for maintaining firm skin, lean muscle, strong nails and healthy hair, but it’s essential for maintaining far more than your cosmetic appearance. Your entire body depends on collagen for its structural strength and functioning. Collagen is an essential component of healthy bones.

Bone health and strength are associated with an active life. Collagen and calcium are the primary components of bones, responsible for their tensile strength and flexibility.

With all the information available and different collagen types, it can be challenging to know where to start. We’ve done in-depth research, so you don’t have to. Find out how collagen supplements can benefit your bone health.

What is the importance of collagen for bone health?

There are at least 16 collagen types in your body, but around 85% of the collagen found in your body consists of types I, II and III. Types I and III collagen are the most abundant proteins in the body. There are responsible for keeping fine lines and sagging skin at bay, but their most important job is to maintain lean muscle and build strong, healthy bones. Only Type II collagen found only in your joint cartilage is responsible for delivering its tensile strength and toughness. It works with your immune system to promote bone strength, improve joint function, comfort and mobility. Without healthy cartilage, ligaments and tendons joint mobility would become painful, and freedom of movement would become limited.

What happens when your bones don’t receive enough collagen?

When you’re young, your body produces substantial amounts of collagen. But from the age of 25, it starts to decrease by 1% each year. This percentage accelerates over the age of 40, by the time you are 50, you will have lost 50% of your native collagen production.

A lack of collagen can lead to the onset of:

  • Osteoarthritis
  • Osteoporosis
  • Autoimmune induced joint problems

Collagen depletion is a natural part of your ageing process and results in the visible and degenerative signs of ageing. An even greater rate of decline can be as a result of environmental pollution, excessive sugar consumption, processed foods, smoking and alcohol consumption.

Benefits of supplementing with collagen to build stronger bones:

1. Improve Bone Mineral Density (BMD)

Bone mineral density (BMD) is a physical measure of bone density. BMD indicates the strength of your bones and is used to test for conditions such as osteopenia, osteoarthritis and osteoporosis. 

Osteopenia is an indication that your bones are weaker than average but not that they will necessarily break so easily. Osteoarthritis is a debilitating condition that is known to cause joint stiffness, pain and reduced joint mobility.

As you age and collagen levels and therefore, bone mass decrease naturally. Low bone mineral density (BMD) is associated with the onset of osteoporosis and weak bones which can result in an increased risk of bone fractures.

Research shows that daily supplementation with collagen may improve your bone mineral density (BMD). A study concluded that post-menopausal women who took collagen daily for 12 months experienced a significant increase in bone mineral density During menopause, a drop in bone density is often exacerbated by a decrease in the hormone estrogen.

2. Collagen is the Primary Building Block of Bones

Collagen is the most abundant and prolific protein in your body and represents 90% of your total organic bone mass. It’s a unique building block composed of vital amino acids that provide strength and structural support to our skin, hair, nails, tendons, muscles, ligaments and bones. 

To maintain optimal bone health and strength, you must maintain a healthy level of BMD. Evidence suggests that taking hydrolysed collagen peptides can boost calcium absorption, improve bone mineral density and maintain bone strength.

3. Type II Collagen Stimulates Cartilage Growth

The natural ageing process and repeated movement over time wear your joint cartilage away, causing ligaments and tendons to stretch and your bones to rub together, causing pain. 

Lost or depleted collagen can easily be restored by taking collagen supplements to help promote healthy bones and protect cartilage.

One 24 week study investigated the effects of supplementing with hydrolysed collagen on 97 athletes. Those who took collagen experienced a significant reduction in joint-pain and were more better able to engage in physical activities than those who did not take it. It also supported a further risk reduction in age-related joint-deterioration by high-risk groups. 

Research found that adults with progressive osteoarthritis who took type II collagen powder for 70 days experienced a significant reduction in joint-related pain with enhanced joint mobility and comfort. In conclusion, Collagen supplements appear to be effective at managing osteoarthritis-associated symptoms.

4. Collagen Helps Prevent Bone Loss

Just as your collagen levels deteriorate as you age, so does your bone mineral density (BMD). Scientific research suggests that collagen may not only increase bone density but, prevent bone loss in the first place. Research indicates that pure hydrolysed collagen powder may help to inhibit bone deterioration that leads to osteoporosis.

Menopause can also increase the risk of you developing osteoporosis. Another study found that a dietary collagen supplement taken with vitamin D reduced bone loss in postmenopausal women and supports the use of collagen supplements to prevent bone loss and improve bone mineral density (BMD).

The Takeaway

Even though collagen protein naturally occurs in your body, collagen supplements are recommended to ensure you replenish and restore optimal collagen levels. All MojoMe premium collagen powders are 100% pure, ethically sourced and filler-free.
Whether you’re looking to boost your collagen intake to restore optimal bone health or its skin-boosting and youthful radiance benefits, you can easily incorporate one or more collagen types into your daily routine.

Is Collagen Safe During Pregnancy?

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Nutrition requirements change during pregnancy and breast-feeding. Your body’s demand for amino-acids and protein increases significantly. During the second and third trimesters of pregnancy, the demand for protein required for the essential growth of your baby and maternal milk production can increase by more than 50%.

Clinical studies on pregnant or breastfeeding individuals are largely not permitted so there are no direct investigations into the use of collagen during pregnancy or breast-feeding. In answer the often asked question “is collagen safe during pregnancy” we advise that you consult with your health practitioner regarding your specific needs during pregnancy and breast-feeding.

However, collagen is a naturally occurring substance that constitutes 75% of your skin’s protein and is easily and rapidly synthesised by your body. During pregnancy and breast-feeding, it is essential to supplement your protein intake with a pure and safe source of hydrolysed collagen peptides — free from added ingredients and fillers. MojoMe Collagen is 100% pure collagen peptides without fillers, artificial ingredients, flavours or sweeteners, it’s manufactured by Rousselot (France) to European standards and its benefits are backed by scientific studies. Collagen is an ideal source of amino acids and protein and regular supplementation during pregnancy can promote daily vitality and provide optimal health benefits for both you and your baby.

As collagen protein is the primary building block of skin, hair and bones, it’s essential to maintain sufficient levels of collagen in our bodies at all times. It’s especially important for pregnant women, as most of the essential vitamins and nutrients go to the baby before nourishing the mother’s body.

It’s not always possible to get all of the nutrients we need through food alone, supplementing with collagen is a great way to get all of the nutrients you need to maintain optimal health throughout your pregnancy.

Still not convinced? 

Here are six benefits of taking collagen supplements during pregnancy that are backed by scientific research:

1. Reduces the appearance of stretch marks

Stretch marks are by no means the most painful or serious complication of pregnancy, but they can negatively impact self-esteem. Taking collagen during pregnancy optimises skin hydration and elasticity, helping to promote tissue healing and prevent the formation of stretch marks.

2. Strengthens teeth and promotes healthier gums

Oral health is especially important during pregnancy. Hormonal changes over the nine months can cause gum disease and even tooth loss. Collagen supplements can help to keep your mouth and gums healthy during pregnancy. Collagen naturally occurs in the papilla (the connective tissues surrounding your teeth) and supplements can help to restore the amount of the protein available so that your gums are no longer inflamed or bleeding.

3. Reduces Joint Pain

Joint pain during pregnancy can be debilitating for some women who find it increasingly difficult to remain active. Collagen promotes joint lubrication which reduces inflammation and pain Collagen supplements have been shown to help combat even the most severe joint pain associated with arthritis and osteoporosis.

4. Promotes Hair Growth

Postpartum hair loss is something most women dread, but it’s incredibly common to lose a fair amount of hair three months after giving birth. However, if you regularly take collagen supplements throughout your pregnancy, you might be able to avoid or lessen the extent of postpartum hair loss. Collagen is essential for hair growth as your body uses the amino acids in collagen to reinforce hair follicles and encourage new ones to grow.

5. Improves Your Quality of Sleep

Getting a good nights sleep during pregnancy can be difficult. MojoMe collagen is a complex protein matrix of 18 amino acids with a unique abundance of glycine. Glycine supports sleep quality and neurological functioning. Studies have found glycine to be an effective and safe sleep remedy if taken regularly. The glycine concentration in MojoMe Collagen is up to 20% higher than in other proteins. During pregnancy and when you are unable to take most conventional sleep medications, you might be surprised to learn that collagen supplements can help you to get a great night’s sleep, so you can wake up feeling well-rested and refreshed. Just one serving of MojoMe Collagen offers 1980mg of glycine.

6. Boosts Immunity

During pregnancy, nothing is more important than staying healthy for the sake of you and your baby. During pregnancy, it’s vital for your body to remain fighting fit. A strong immune system is your best defence against viral and bacterial infection. Taking collagen during pregnancy can help boost your immune system.

Why MojoMe Collagen?

Supplementing with collagen during pregnancy should be a priority if you want to remain in peak physical health. Each daily serving of MojoMe 100% Pure Hydrolysed Collagen contains 10 grams of hydrolysed collagen, as well as 9.2 grams of complex protein. Try MojoMe Collagen for yourself and see how it can make your pregnancy easier and more comfortable. #HelloMojo

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