We often talk about eating healthy, but one aspect of diet that doesn't get as much press in the modern world is fasting. In fact, if you bring up fasting in polite company, you will likely get a number of horrified stares. Those who know a bit about health may even throw out a few arguments about blood sugar or the necessity of regular meals for good health.
However, there is a fair amount of evidence that fasting is not only not detrimental to your health, but may even dramatically improve your overall health and longevity. Many animal studies have found that when animals were put on a restricted calorie diet or a forced fast at regular intervals, they lived substantially longer than those who were allowed to eat whenever they wanted. The reasons for this have been debated for some time, although recent discoveries have begun to reveal some interesting causes for this phenomenon.
However, there is a fair amount of evidence that fasting is not only not detrimental to your health, but may even dramatically improve your overall health and longevity. Many animal studies have found that when animals were put on a restricted calorie diet or a forced fast at regular intervals, they lived substantially longer than those who were allowed to eat whenever they wanted. The reasons for this have been debated for some time, although recent discoveries have begun to reveal some interesting causes for this phenomenon.
Humans have practiced purposeful fasting for thousands of years - often for religious or ceremonial reasons. Jesus fasted regularly, as did his disciples, and fasting practices were also common among the ancient Egyptians, as well as in many monasteries throughout the world. However, science is finding that there may be good reason to fast for health reasons as well.
According to this article from TheTruthAboutCancer.com, our "cushy" modern lives, where we are subjected to little physical exertion on a daily basis, while eating nearly continually, "causes a loss of metabolic flexibility and energy efficiency – making us weaker as a species and more susceptible to infections and chronic diseases including diabetes, heart disease, Alzheimer’s disease, and even some types of cancer."
The currently popular ketogenic diet has some similarities to fasting in that it is supposed to provide cleaner energy production within the body, reducing inflammation and preserving muscle mass while burning fat stores. However, if keto seems too extreme for you, you may find that certain types of intermittent fasting are actually easier for you to stick to, and may have a similar positive effect on your health.
By burning fat stores instead of glucose for energy, the theory is that your body will cleanse and detoxify more efficiently and effectively. Unlike the keto diet, you won't have to give up your favorite carb foods, although it is suggested that you make sure to consume plenty of healthy fats during your eating phase.
Here are just a few of the benefits that may result from intermittent fasting:
This short video explains a bit more about why intermittent fasting is so beneficial for your health:
According to this article from TheTruthAboutCancer.com, our "cushy" modern lives, where we are subjected to little physical exertion on a daily basis, while eating nearly continually, "causes a loss of metabolic flexibility and energy efficiency – making us weaker as a species and more susceptible to infections and chronic diseases including diabetes, heart disease, Alzheimer’s disease, and even some types of cancer."
The currently popular ketogenic diet has some similarities to fasting in that it is supposed to provide cleaner energy production within the body, reducing inflammation and preserving muscle mass while burning fat stores. However, if keto seems too extreme for you, you may find that certain types of intermittent fasting are actually easier for you to stick to, and may have a similar positive effect on your health.
By burning fat stores instead of glucose for energy, the theory is that your body will cleanse and detoxify more efficiently and effectively. Unlike the keto diet, you won't have to give up your favorite carb foods, although it is suggested that you make sure to consume plenty of healthy fats during your eating phase.
Here are just a few of the benefits that may result from intermittent fasting:
- Reduces inflammation in the digestive tract and throughout the body
- Improves digestion by giving your systems time to rest and repair themselves
- Better immune regulation through reduction of inflammatory molecules
- Stimulates autophagy (the process of the body ridding itself of infected or damaged/cancerous cells)
- Improves genetic repair mechanisms such as the production of HGH (human growth hormone)
- Improves insulin sensitivity
- May reduce risk of cancer and symptoms of chronic autoimmune diseases such as Crohn's, lupus, rheumatoid arthritis, and more
This short video explains a bit more about why intermittent fasting is so beneficial for your health:
If you want to try intermittent fasting for yourself, but you're worried that you'll be too hungry or it will be too hard, you may be surprised to find that it's not as difficult as you may think. Keep in mind that you (hopefully) sleep for 8 hours every night, so just add a couple of hours at either end, and guess what - you're fasting!
In fact, I do the 12-hour "simple fast" described below almost every day without even trying. We do eat dinner rather late, but are usually done by 9:00pm, and I don't eat breakfast until around 9:00am or later. On the weekends, I typically sleep in, and I'm usually not hungry in the morning so I often go until noon or later before eating. Surprisingly, I'm usually not hungry at all until AFTER I eat a little something... The thought of fasting all day sounds daunting to me, but when I bookend it around sleeping, intermittent fasting is actually a lot easier than I expected.
Below are some different intermittent fasting patterns that you may want to try. Start with the simple (shortest) fast first, and once that feels easy, you can move up to a longer fast. Make sure to drink plenty of water during your fast to stay hydrated and aid your body in its cleansing efforts.
Here are some strategies for how to do it:
1.) Simple Fast
A simple fast means you will consume only water for 12 hours between dinner and breakfast. This is a great way to start, and just about everyone should be able to do a simple fast. (Except for babies and pregnant women, who should not fast.) An example of a simple fast would be finishing dinner at 7:00pm and not eating again until 7:00am. Starting with a simple fast is quite doable and will help you get into a regular pattern of fasting for a certain period of time each day.
2.) Brunch Fast
A brunch fast extends your fasting period up to 14 hours. Using the example above, in a brunch fast, if you finished dinner at 7:00pm, you would not eat breakfast until 9:00am. This type, or the next one, are the kind of fasts I do most often on weekends, finishing dinner at 9:00pm, and not eating again until 11:00am or noon the next day.
3.) Cycle Fast
The next level is a cycle fast, where you go 16 hours between meals, usually skipping either breakfast or dinner. It is recommended that you do this fast about 3 times per week.
4.) Strong Fast
A strong fast is a more advanced version of the cycle fast, where you would only eat during a 6-8 hour window during the day, eating only 2 meals and fasting through either breakfast or dinner. You could either fast in the morning after you get up and not eat until noon, then stop eating by 7:00pm, or customize your window to whatever 6-8 hour period works best for you.
5.) Warrior Fast
Named after warriors who would march all day and feast at night, this version builds on the strong fast, limiting food consumption to a 3-5 hour window per day. So you would consume 2 meals between 1:00pm and 5:00pm, 2:00pm and 6:00pm, or whatever window works best for you.
6.) 1-Day Food Fast
This more extreme version of intermittent fasting involves consuming only water, herbal tea, and diluted broth for a 24 hour period, and is usually done once per week.
As suggested above, it is best to start with a simple fast and make this a regular routine. Then gradually work your way up to a more advanced fasting schedule.
There you have it! If you've ever wondered how to make intermittent fasting work for yourself, the strategies above are a great way to get started.
For more information on intermittent fasting, check out the resources below.
To your health,
Rose.
Sources: https://thetruthaboutcancer.com/how-to-intermittent-fast/
Other Resources:
The Complete Guide to Fasting, by Dr. Jason Fung & Jimmy Moore
Intermittent Fasting for Beginners, by Jason Brooks & Lewis Fung
The Science of Intermittent Fasting, by Connor Thompson
In fact, I do the 12-hour "simple fast" described below almost every day without even trying. We do eat dinner rather late, but are usually done by 9:00pm, and I don't eat breakfast until around 9:00am or later. On the weekends, I typically sleep in, and I'm usually not hungry in the morning so I often go until noon or later before eating. Surprisingly, I'm usually not hungry at all until AFTER I eat a little something... The thought of fasting all day sounds daunting to me, but when I bookend it around sleeping, intermittent fasting is actually a lot easier than I expected.
Below are some different intermittent fasting patterns that you may want to try. Start with the simple (shortest) fast first, and once that feels easy, you can move up to a longer fast. Make sure to drink plenty of water during your fast to stay hydrated and aid your body in its cleansing efforts.
Here are some strategies for how to do it:
1.) Simple Fast
A simple fast means you will consume only water for 12 hours between dinner and breakfast. This is a great way to start, and just about everyone should be able to do a simple fast. (Except for babies and pregnant women, who should not fast.) An example of a simple fast would be finishing dinner at 7:00pm and not eating again until 7:00am. Starting with a simple fast is quite doable and will help you get into a regular pattern of fasting for a certain period of time each day.
2.) Brunch Fast
A brunch fast extends your fasting period up to 14 hours. Using the example above, in a brunch fast, if you finished dinner at 7:00pm, you would not eat breakfast until 9:00am. This type, or the next one, are the kind of fasts I do most often on weekends, finishing dinner at 9:00pm, and not eating again until 11:00am or noon the next day.
3.) Cycle Fast
The next level is a cycle fast, where you go 16 hours between meals, usually skipping either breakfast or dinner. It is recommended that you do this fast about 3 times per week.
4.) Strong Fast
A strong fast is a more advanced version of the cycle fast, where you would only eat during a 6-8 hour window during the day, eating only 2 meals and fasting through either breakfast or dinner. You could either fast in the morning after you get up and not eat until noon, then stop eating by 7:00pm, or customize your window to whatever 6-8 hour period works best for you.
5.) Warrior Fast
Named after warriors who would march all day and feast at night, this version builds on the strong fast, limiting food consumption to a 3-5 hour window per day. So you would consume 2 meals between 1:00pm and 5:00pm, 2:00pm and 6:00pm, or whatever window works best for you.
6.) 1-Day Food Fast
This more extreme version of intermittent fasting involves consuming only water, herbal tea, and diluted broth for a 24 hour period, and is usually done once per week.
As suggested above, it is best to start with a simple fast and make this a regular routine. Then gradually work your way up to a more advanced fasting schedule.
There you have it! If you've ever wondered how to make intermittent fasting work for yourself, the strategies above are a great way to get started.
For more information on intermittent fasting, check out the resources below.
To your health,
Rose.
Sources: https://thetruthaboutcancer.com/how-to-intermittent-fast/
Other Resources:
The Complete Guide to Fasting, by Dr. Jason Fung & Jimmy Moore
Intermittent Fasting for Beginners, by Jason Brooks & Lewis Fung
The Science of Intermittent Fasting, by Connor Thompson
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