Types Of Fasting
General Benefits
Reduce Inflammation
In recent studies, pro-inflammatory cells called monocytes were reduced in the process of fasting. This was found specifically done by reducing oxidative stress in the cells. Supplementally, many types of fasting are effective at reducing insulin resistance, which is a precursor to type 2 diabetes (an inflammatory condition). Simply put, when your digestive system is given time to rest, it is able to perform recovery mechanisms
Disease Prevention
After a period of fasting, one's body goes into what is called "autophagy" (Addressed in "Phases of Fasting"). This is essentially a "dump" of the toxins and damaged components in one's body. Respectively, the body is able to flush out cells that may contain early signs of disease, such as different types of Cancer and Alzheimers. This is a big factor as to why preventative fasting is important, as suspected diseases are avoidable.
Weight Loss
Fasting approaches fat loss through the hormones in one's body. Fat is the body's way of storing energy, so when it is deprived of calories insulin levels decrease. These lower levels of Insulin facilitate fat burning. Additionally, norepinephrine is sent to the body's fat cells further allowing them to break down into fatty-acids that are used as the body's source of energy, as opposed to calories.
Anti-Age
As fasting makes the body more efficient at breaking down nutrients and burning calories, it also slows down the degeneration of DNA, which speeds as we age. Thus, indirectly slowing the aging process. We also inflame chronically when we age, and fasting limits inflaming, therefore it can ensure a longer high quality lifestyle. This is evidently done by the preventing the body by being broken down unnecessarily.
Blood Sugar Management
The majority of research on fasting on patients with diabetes demonstrates it to be effective. This is for reasons including but not limited to- decreasing glucose, managing insulin, reducing insulin resistance, and decreasing levels of leptin. Some studies have even shown diabetic patients were able to reverse their need for insulin therapy, through fasting.
Boost Metabolism
Many people believe fasting will slow their metabolism, to save energy. However, many older studies have shown that it actually does the opposite. The metabolic increase in men is thought to be due to a rise in norepinephrine, which promotes fat burning. Although fasting for long periods of time can have effects that will in turn slow the metabolism, short periods of fasting can boost the metabolism around 14%.
Phases of Fasting
(Intermittent Specific)
4-
Insulin Reduction
1- by 12 hrs
Ketosis
2- by 24 hrs
Autophagy
3- by 48 hrs
Growth Hormone
4- by 54 hrs
Insulin Reduction
5- by 72 hrs
Immune cell rejuvenation
1. Ketosis- This is when the body reaches a point where there are no more carbohydrates to burn for energy, instead burning fat. This makes what is called Ketones, used for fuel. Someone may know they are approaching ketosis if they are feeling more tired or weaker than usual, as the fat induces less energy bursts.
2. Autophagy- As the cells become dehydrated, the cell is able to remove and recycle dysfunctional components, further allowing the body to regenerate new and healthier cells. As reduced levels of insulin set in, one may know they are in or approaching Autophagy when they begin to experience loss of appetite.
3. Growth Hormone- This phase is particularly important in decreasing the speed of aging. Growth hormone levels reach up to 5x as high as when the fast began. These hormones help preserve lean muscle mass and reduce fat tissue acclimation. This phase may be recognized by less fatigue and the most strength one may feel throughout the fast.
4. Insulin Reduction- This phase is when the body becomes most sensitive to insulin, as the body is reaching the lowest insulin levels since the fast began. This process further activates autophagy as insulin and mTOR signaling pathways receive some rest. This is best recognized with blood tests, but is correlated with heavy thirst and fatigue.
5. Immune Cell Rejuvenation- The body is affecting various cell levels, allowing the PKA to shut down, which then triggers regeneration of many cells, including the immune cells. This process has the potential to fully clean out the immune system, naturally. This phase can be noticed with blood tests, as well as long term benefits.
Although this is specific to intermittent fasting, these processes do occur in other types of fasts. It just may occur at a different rate or to a comparable extent.
Diseases Benefitted
Diabetes
Improvements in blood sugar tend to be dependent on fasting. Typically, within 2-4 weeks of following a fast, blood sugar is seen to stabilize. Fasting should only be done by diabetics if consulted by a professional, because although proven successful, if not done correctly, fasting can be life threatening.
Obesity
This is a simple concept, the more restrictive the calories, the more weight someone is going to lose. Specifically intermittent fasting has shown effective for those who may be obese, but the long term effects are unknown.
Cancer
Calorie reduction and fasting has been shown has been shown to reduce cancer risk and improve effectiveness of treatment by attacking cancer cells. Specifically, fasting causes cancer cells to be more sensitive to chemotherapy, protecting normal cells and promoting stem cell production.
Alzheimers
Fasting has been proven to increase longevity, improve cognitive function and reduce brain plaque in the average person. Fasting allowing cells to remove damaged proteins prevents to early onset of Alzheimers and similar disease.