The Truth About Fasting

When you commence fasting, your body undergoes a series of fascinating metabolic and hormonal changes. Approximately 12 hours into the fast, there is a significant increase in growth hormone. This hormone is crucial for fat burning, joint regeneration, and protein synthesis. It is also known as the anti-aging hormone.

Around 18 hours into the fast, a process called autophagy begins to activate. Autophagy is a cellular cleaning mechanism that breaks down damaged proteins and microbes. This process can even eliminate advanced glycation end products, which are proteins damaged by sugar and can contribute to various health issues.

By the 24-hour mark of fasting, liver glycogen stores begin to deplete, prompting the body to utilize ketones as an alternative energy source. Ketones are molecules produced from the breakdown of fats and are considered a more efficient fuel for the body. They also have an appetite-suppressing effect, which can facilitate the maintenance of the fast.

In addition to these benefits, fasting can also reduce inflammation in the body. This can be particularly beneficial for individuals with inflammatory diseases such as arthritis or autoimmune disorders. Fasting also gives your digestive system a break, which can be advantageous for conditions like IBS (Irritable Bowel Syndrome).

Fasting also has positive effects on the cardiovascular system. The heart prefers ketones to glucose as an energy source, which can improve cardiovascular function. Moreover, fasting can increase the production of BDNF, a factor that promotes the growth of new brain cells, thereby enhancing cognitive function.

Contrary to popular belief, fasting does not result in significant loss of muscle protein. In fact, the body becomes more efficient in protein utilization and activates genes that preserve proteins, making fasting not only safe but also beneficial for muscle mass preservation.

Both intermittent and prolonged fasting offer numerous health benefits, including improving metabolic fuel efficiency and stimulating processes like autophagy. Autophagy allows your body to dispose of damaged proteins and replace them with new ones, reducing the nutrient requirement for maintaining bodily functions. This process also helps eliminate microbes, fungi, and yeasts, while balancing antioxidant and oxidant levels in the body.

When you fast for 48 hours or more, you begin to stimulate the production of stem cells, which are undifferentiated cells capable of transforming into different tissue types as needed by the body. This promotes healing, repair, and even anti-aging effects. Fasting can also reduce the risks of certain types of cancer and promote the production of mitochondria, the energy powerhouses of our cells.

For those contemplating fasting for 72 hours or more, it is recommended to do so periodically and cautiously, especially if you have nutritional deficiencies. Side effects like dizziness can occur if you plunge too quickly into an extended fast.

A good model to follow for intermittent fasting would be to fast for 18 hours and eat within a 6-hour window. You can also incorporate periodic extended fasts for additional benefits to your immune system, skin, brain, and other bodily functions.

It is also important to take minerals and B vitamins during fasting, especially if you have deficiencies. In the morning, a cortisol spike can lead to a temporary elevation in blood sugar. Morning exercise can help burn off this excess sugar.

As for LDL cholesterol, often considered the "bad cholesterol," it may increase during fasting for beneficial reasons. Cholesterol is essential for cellular repair and hormone production, and an increase may simply indicate that your body is healing or producing more hormones.

In summary, fasting offers a multitude of health benefits, ranging from improved metabolic efficiency to the stimulation of cellular healing and repair. However, it is important to approach it cautiously and informedly.