Fasting is a powerful and safe way to change many of the damaging body processes. Sometimes we just need to get away from the limits and rules of Paleo – Keto – Carnivore. In the fasting world, there are no complicated rules. It is easy to fit into any schedule and it is free. Let’s cover some basics.
- Core Awareness
- What are the benefits?
- Plan and Implement
- Flexible Plans
- Things to Do to Enhance the Benefits
Don’t worry if you find the various plans for fasting confusion. It is really quite simple, and I’ve given guidance in the section “Flexible Plans”.
You may be asking, “What happens to my body when I fast? Isn’t it dangerous?”
Whether we are considering any of the therapeutic fasting options -intermittent fasting or regular 36-hour fasting or fasting for longer durations – we are assisting our natural reset program. When we give ourselves a break from taking in nourishment, our cells begin an active cleansing process known as autophagy. This mechanism has been identified for years but only partially understood.
Then, in 2016, Dr. Yoshinori Ohsumi received a Nobel Prize for his work showing the old broken parts of our cells are not discarded but actually recycled during fasting periods. Old worn parts are reformatted into new proteins and energy When working optimally, this natural process is smooth, continual, and rejuvenating.
Now we can better understand the detoxification process of fasting. The concept of “flushing out” old protein fragments has been replaced with the new model of “recycling”. Dysfunctional proteins are rebuilt into new and perfectly functioning proteins with strength and energy – in constant recreation.
When fasting.is used intermittently, most of the accumulated toxins and debris in our cells are eliminated. In this way the recycling process removes the broken and imperfect protein molecules to rejuvenate cell function.
In fasting, our fuel sources are switched, making it easier for the body to burn stored fuel (fat). Along with insulin, several hormonal adaptations come into play. Our wise bodies adapt and even improve when we occasionally go without food.
What are the benefits?
The positive influence on the body is amazing. As you see below, there is a long list of improvements and interrelationships. They all lead to a highly efficient metabolism.
- Correct appetite dysfunction.
- Detoxify without herbal supplements.
- Heal wounds speedily and effectively.
- Decrease inflammation – C-reactive protein (CRP).
- Decrease HbA1C.
- Increase available energy.
- Restore natural HGH (human growth hormone).
- Improve fat to muscle composition.
- Enhance neurological and brain function.
- Correct cell dysregulation that leads to glucose-dependent tumors.
- Normalize blood pressure.
Fung, Jason; Moore, Jimmy. The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended.
Plan and Implement
To be successful in adopting a new program, it is best to start with Baby Steps. As I pointed out in my blog about little bitty steps, successful habits are built gradually.
What does this mean for fasting?
You will be more likely to adopt a regular fasting habit (recommended) if you proceed with a program that will work with your tendencies and not against them. In other words: start small and build on your strengths.
If you think about it, fasting allows you to skip a time-consuming food preparation and eating activity and give yourself a little breathing room!
Below are some guidelines and I’ve included references for more detail if you are interested. Getting up to speed on this new information can prove to be very beneficial.
NOTE: Bone broth is “fasting-friendly” and recommended if you want something warm in your tummy while fasting. Since the most nutritious bone broth is what you make yourself, I included my simple instructions at the end of this post.
The benefits of fasting can be achieved using a variety of approaches. These are not rules, they are components of a mix and match personal plan. Use these ideas to get you started with a fasting plan of your own. You decide what makes sense for you.
The most important point is to arrange eating to give your body about 20 (or more) hours without food – the body must go 20-30 hours without food to receive the benefits of fasting.
One Meal a Day (OMD)
When you choose this option, you limit eating to (obviously) one meal a day. Many Keto-ers will eat this way once they have become “keto-adapted”. It is convenient and not difficult because when your body relies on ketones for fuel, it avoids the roller-coaster energy fluctuations created by a carbohydrate-heavy diet.
Narrow Eating Window
This option limits eating to a 4-hour window each day. Many people will have their first meal at noon and a second meal before 4:00 PM. To receive the benefits of this “semi-fast” it is essential that no food is taken in outside this 4-hour window. It is equally important to eat a modest or typical size meal and not try to double up just because it is only 4 hours of eating time.
A regularly scheduled 36-hour fast is helpful for some people. Here’s how it works:
Things to Do to Enhance the Benefits
Eat during daylight hours:
The natural circadian rhythm favors taking food before dark. This is the natural timing, leading to smooth and efficient digestive functions.
Make the switch from harmful industrial/heat-extracted seed oils like canola, corn, and safflower.
Replace them with natural and simply extracted oils from oily plants like olives and avocados and include animal fats like tallow and butter or ghee. Your cells burn healthy fats cleanly and efficiently and your cells are more easily satisfied with less food. See my video called “Change Your Oils”. Your mitochondria are designed to operate on these healthy natural sources and don’t worry, they will not make you fat. Remember: industrialized seed oils are not healthy.
Regular exercise improves all the benefits of fasting.
When you get up from your desk and pick up some weights. You will get more “bang for your buck”.
What to eat when you eat.
According to Dr. Jason Fung, The Complete Guide to Fasting, the best diet would emphasize whole, unprocessed foods. It would be low in refined carbohydrates and high in natural fats with a moderate amount of protein.
What about special occasions?
The lovely part of becoming a “faster” is the occasional special occasion. You can enjoy a treat and know you are not derailing your health.
Party etiquette alert: no one wants to hear why you won’t eat the wedding cake. Just sayin’!
Where does Bone Broth come from?
Share with us. Have you tried this life-improvement? Put any comments or questions in the space below.
Autophagy and intermittent fasting: the connection for cancer therapy? – PMC (nih.gov) Nutritional restriction is a promising protocol to modulate autophagy and enhance the efficacy of anticancer therapies while protecting normal cells. 2018
Lose flabby skin with fasting: Autophagy and Fasting: How Ketosis Plays A Role (bozmd.com) Fasting’s anti-aging benefits come directly from the autophagy triggered when people stop eating for longer blocks of time. Fasting triggers two reactions. First, your body finds nutrition although you haven’t consumed any calories. Where? Your body converts old junky proteins from within your cells into energy. Second, your cells experience a burst in growth hormone production. Human growth hormone promotes muscle and bone growth. This compound also pushes your body to empty its fat cells.
Interview with Dr.Yoshinori Ohsumi: Yoshinori Ohsumi: Autophagy from beginning to end – PMC (nih.gov)