Fasting, the deliberate abstention from food and/or fluids for therapeutic purposes, has a rich history spanning thousands of years across various religious and spiritual practices. Interestingly, fasting is ingrained in our daily lives, with the term 'breakfast' representing the meal that breaks the fast each day.
Recent scientific research has shed light on the myriad positive effects of fasting on our physiology, cells, aging, disease, and overall health. It's fascinating to witness, both in my clinic and coaching sessions, how people from all walks of life benefit from this free and straightforward biohack.
In 2016, Dr. Yoshinori Ohsumi made a groundbreaking contribution, earning a Nobel Prize for his work on autophagy – the body's self-cleaning process that rids damaged cells to make way for newer, healthier ones. Autophagy, essentially 'self-eating,' operates as a fast track to healing and slowing down the aging process, and fasting triggers this magical process, allowing the body to accelerate healing and promote natural repair.
Understanding the Body's Response to Fasting
When you embark on a fast, your body shifts from glucose (sugar) stores to burning fatty acids for energy, entering a state known as 'ketosis.' This transition leads to the production of ketones, marking the beginning of numerous benefits. Growth hormones kick in at 13 hours, autophagy initiates at 16-18 hours, and at 24 hours, intestinal stem cells begin to repair, coinciding with the onset of weight loss.
The Extensive Benefits of Fasting
Fasting is a holistic approach with benefits extending to various health issues, symptoms, and conditions. Research suggests its positive impact on obesity, diabetes, sleep apnea, cancer, Alzheimer's disease, arthritis, asthma, multiple sclerosis, IBS, autoimmune conditions, and more.
Specific Benefits of Fasting:
- Growth hormone stimulation by 1300%
- Triggering autophagy for cellular repair
- Generation of stem cells
- Stabilizing blood sugar
- Enhancing the immune system
- Alleviating depression and anxiety
- Facilitating detoxification
- Promoting weight loss and improved metabolic function
- Slowing the aging process
- Supporting hormones and fertility
- Addressing chronic pain and inflammation
- Boosting brain power and memory function
The 7 Different Types of Fasting
Diving into the practical aspects, there are seven distinct types of fasting, each with its benefits and parameters. Intermittent fasting, autophagy fasting, dinner-to-dinner, dry fasting, 36-48 hour water fasting, 3-5 day water fasting, and fast mimicking offer varied approaches to achieving health goals.
Tailoring Fasting to Your Goals
Determining the duration of your fast depends on your health objectives. For instance, a 13-15 hour fast initiates growth hormone secretion, while a 17-24 hour fast provides benefits like cellular repair, detoxification, and cancer prevention. Extending to 36 hours targets fat loss, anti-aging, and dopamine release.
Starting Your Fasting Journey: 3 Steps for Beginners
Embarking on a fasting journey involves gradual steps. Begin with creating a fasting window of 13-15 hours, progress to 17+ hours, and eventually explore advanced fasts.
Breaking Your Fast and Knowing When to Stop
Breaking your fast is crucial, and the method varies with the duration of fasting. Opt for slow and easy breaks, avoiding insulin-spiking foods. Monitoring ketones, blood sugar, and overall well-being helps determine when to end a fast. Special considerations apply to certain health conditions.
Don't Forget to Feast
In the fasting lifestyle, balance is key. Incorporate feast days to provide essential nutrients and hormones, ensuring a holistic approach to health.