In this 2-part series, we are comparing if feasting or fasting is better for our health. Last week we went over feasting. If you missed that, click on this link to get caught up. Today, we'll continue on this track of comparing the two with the 2nd half - FASTING.
FASTING
Fasting has been around for a long, long time. Usually it was not a state that people chose, but one of an actual lack of food. Thankfully, our bodies are created with processes that help us survive in times of little to no food availability. It's only been fairly recently that scientists and health providers have started to discover that NOT eating may actually help heal our sick state of being. It will be interesting to find out more about what they're finding.
There are a lot of different types of fasts and that can be confusing. I've tried to make it simpler to understand - hopefully I've achieved that. We will not be covering a food limitation type of fast (like we do during Lent when we stop drinking pop, eating red meat or sugar), but instead a fast that consists of eliminating any food consumption. We are going to cover the different lengths of fasting and the effects on the body of doing so. Let's breakdown what's going on because it's a lot!
Phase 1
This is the time right after eating - 0-4 hours. Also known as the anabolic phase, this is the time where your body uses up all of the energy from the foods you've just eaten.
Phase 2
From 4-16 hours of fasting, your body has used up all the energy from the food you've eaten. This phase is known as the catabolic phase. Due to lower blood sugar and insulin levels, stored nutrients become available for use. First, it uses the stored energy (glycogen) in the liver. Once those are depleted, then we move to breaking down triglycerides in fat cells and amino acids from proteins.
Intermittent fasting (IF), which keeps gaining in popularity for weight loss and other health advantages, consists of a scheduled time of eating and fasting based on a 24-hour period within this 4-16 hour time window. For example, fast to consumption period may be 12:12, 14:10 or 16:8. Or, fasting for 14 hours and eating over a 10-hour period of the day (I.e., a fasting window from 7 pm - 9 am and an eating window from 9 am - 7 pm). You'll notice a big chunk of your fast is while you're sleeping.... that makes it effective and easy-er! LOL
Two important goals of IF are to get your body into a circadian rhythm (that routine your body likes so much) for hormone release and to develop healthy hunger levels.
Phase 3
From 16-24 hours, or the fat-burning stage, of fasting is where autophagy kicks in at full throttle and ketosis comes into play.
Autophagy, literally "cell eating", is where damaged cell organelles are cleaned up to repair and renew cells or remove worn out cells altogether. Autophagy is an essential process since it also disposes of cells that lead to aging, cancer or autoimmune disease, as well as eradicate viruses or bacteria that cause infection or disease. Other than fasting, calorie restriction and exercise can initiate autophagy.
Also, ketosis, where you switch from burning glucose to burning fat for energy as glucose stores are depleted. Ketosis can also be achieved by limiting the amount of carbohydrates you're consuming in your diet, so you may start ketosis even before you begin a fast or at least earlier if you are restricting carbs.
A little point of contention, since we were basically lied to about fats in our diet, is that eating fats is not the sole origin of fat cell production. ALL of the foods we eat, proteins, carbs and fats, lead to fat storage in our body. And, fat storage isn't bad. It's a life preservation strategy so we can survive in times of little or no food. I don't think people realize that. It's when there is an overabundance of fat storage that fats become a health problem.
This 3rd phase is where people will start to feel focused and have mental clarity. HGH, or human growth hormone, is produced at higher levels and promotes improved brain function and memory, as well as more muscle mass, less water retention, and less cortisol (the stress hormone).
Warrior Fast
A type of IF with fasting for 20 hours (allowing for a few raw vegetables and fruits) and then an eating window of 4 hours, usually having one large meal in the evening. It's important to include proteins, fats, vegetables and carbs into that one meal.
(Note: Ketosis and ketoacidosis are different and should not be confused. Ketosis is a normal body function, where ketoacidosis is a dangerous state related to type 1 diabetes, illness or infection that requires immediate medical attention.)
Phase 4
This phase of fasting runs from 24 to 48 (or up to 72 hours) and is called the ketosis phase, since glucose is depleted and breaking down fat cells is now the main source of energy. A powerful chemical, called BDNF (brain-derived nootropic factor) is produced which promotes creating of new neurons, leading to improved long-term memory, along with resistance to toxins.
After 24 hours is where your body reaches the full state of ketosis. When fat cells are broken down, ketone bodies are produced, which are now what feeds the brain because no glucose is available. It's pretty remarkable that we have a backup system that keeps our brain totally functional with the ability to stay sharp and focused.
24-Hour Fast
Some will choose one day a week to fast for a full 24-hours. This can be challenging, especially for those who are new to fasting, and it can have some side effects, such as headaches, fatigue and irritability.
5:2 Fast
This is a type of daily fast where you eat normally for 5 days and then eat nothing or as little as 500-600 calories for 2 days. So, you could fast on Monday and Thursday, then eat normally the other days of the week.
Alternate Day Fast
This is exactly what you would expect, alternating between fasting days and eating days, much like IF where you have fasting hours and eating hours. Some choose to eat no food on their fasting days, where others will allow for 500-600 calories
Phase 5
This fasting state is 72+ hours and is called the starvation phase. People often believe that your body initiates starvation when food stores are depleted, back in phase 1, and slows down metabolism. In actuality, metabolism is increased with fasting and with each phase, the benefits are compounded.
In phase 5, stem cell production starts. Stem cells are the precursor for either more stem cells or specialized cells, such as brain cells, muscle cells, bone cells, blood cells, etc.
Benefits
Studies have found fasting may have a multitude of health benefits from weight loss to brain function. These include, but are not limited to the following:
Metabolic disease (type 2 Diabetes and obesity) improvements, due to better blood sugar control and insulin resistance.
Heart health enhancement with improved blood pressure, triglyceride, and cholesterol levels, along with an improved resting heart rate.
Chronic inflammation reduced, which may help prevent cancer, heart disease and rheumatoid arthritis.
Weight loss from fat cell consumption for energy use and overall calorie reduction.
Brain health improved by helping limit neurodegenerative disorders (like Alzheimer's and Parkinson's) and improves memory and learning, as well as decrease depression and anxiety.
Longevity enhanced due to growth and diversity of gut microbiome bacteria and proteins related to longevity, as well as disease prevention.
Physical performance, such as maintaining muscle mass and running endurance, is improved.
Although research has found may benefits related to fasting, there still needs to be more research done in this area, which is exactly what I said about feasting last week. Imagine that!
It may be they are both good for us! As we've seen throughout history, people have always cycled between times of fasting and times of feasting. It used to be a normal part of life. The one thing that is becoming more and more evident is that processed foods are the root of many of America's health woes, that I wrote about here and brand new evidence is detailed in this article from 4 days ago!
As with any lifestyle choice, it must be one that fits well and is doable with your lifestyle and the changes you desire. What works well for one person may not work for another, yet I would consider some things non-negotiable, such as eating as many whole foods and homemade meals as possible.
I would like to add one more important statement. Yes, I have done my research and feel I am educated, but I am not a medical practitioner that can give advice on what is best for you and any possible health conditions. I recommend you talk with your health care provider prior to initiating any eating plan changes.
Does anyone else need a drink? LOL That was a lot!! If you made it this far, you deserve a prize! Unfortunately, just because we deserve it doesn't mean we get it. Haha! Honestly, thanks for reading the whole thing. It means a great deal to me!!
As always, I am here at your service to assist in making lifestyle changes that are hard to do alone. Together we'll work on making small changes that add up to big transformations! All you need to do is email me at incourage@incourage-health.com or complete this application for some time to chat with me about next steps. That would mean the world to me, too!
In courage, Dani
Sources
Ajmera, Rachel, MS, RD. HealthLine. What Are the Different Stages of Fasting? July 31, 2023
Ajmera, Rachel, MS, RD. HealthLine. 8 Health Benefits of Fasting, Backed by Science. September 22, 2023.
Johns Hopkins Medicine. Intermittent Fasting: What is it, and how does it work?
Leonard, Jane. Medical News Today. Six ways to do intermittent fasting. November 13, 2023.
McAuliffe, Liam. Doctor Kiltz. Fasting Benefits by Hour: Detailed Fasting Timeline. December 28, 2023.
Dr. Alexis Shields. A Comprehensive Guide to Fasting.
Comments