Intermittent Fasting

Intermittent Fasting. Unlocking the hidden secrets of voluntarily withholding food.

Contraindications to Intermittent Fasting. All of the following people should NOT routinely intermittently fast: 1. Pregnant or nursing mothers 2. Diabetic patients (unless supervised by a physician) 3. Infants and Children 4. Those people who have suffered from eating disorders such as anorexia or bulemia.

Intermittent Fasting: what it is NOT. IF is not CALORIE RESTRICTION IF is not STARVATION Starvation = involuntary lack of nutrition Extreme calorie restriction leading to bodily stress & protein breakdown.

Intermittent Fasting is…. A form of fasting Fasting = the voluntary & complete withholding of eating food, while maintaining fluid status Most commonly is a prolonged overnight fast But can be done over the course of days A few days/month or a few days/year as a “detox” A time of body healing and rejuvenation i.e. “autophagy” An enhancement of ketogenic diet.

Fasting: a normal body process. We were designed to NOT EAT for prolonged periods of time Religious fasting has been observed for centuries without harm to millions of people Everybody fasts overnight and between meals The body maintains energy production by a combination of glycogen burn, gluconeogenesis and ketosis The body maintains blood sugar Through breaking down stored glycogen first By gluconeogenesis in the liver.

Fasting vs. calorie restriction. FASTING Body turns on ketosis Ketosis causes fat loss No refeeding syndrome to cause later weight gain No stress response by body if not done in extreme Metabolic rate only decreases about 29kcal/day.

Fasting 101. "Fasted" just means no food is immediately available for energy production by the body. the body has to look inward for an energy supply. It will first burn through stored sugar called glycogen that is stored in the liver and muscles. Then, it will burn up its fat reserves by ketosis Only after extremely prolonged periods of starvation, the body will break down the muscles for energy..

Source https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/ Proposed mechanisms for effects of IF.

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Instead of “Eat to Beat Diabetes”. What if….

Comparison. EATING. Burn primarily sugar Gain weight = high calorie intake No gut rest May proliferate wrong gut flora SAD = shortened lifespan.

Intermittent Fasting is a strategy. Increase internal fat burn Improve blood sugar Increase weight loss Decrease inflammation Rest your gut Induce autophagy Kill cancer cells Recover from chemotherapy.

Start with extending your overnight fast by 2 hours, 3 days/week (14:10).

Be mindful of these symptoms…. Hypoglycemia Hunger Irritability.

Be extra mindful if you’re a girl. IF can be too stressful to a menstruating female Pay attention to body signals mid-cycle and pre-menstrual to guide # of days/month that you IF I generally don’t recommend >16:8 for menstruating females.

Conclusion. It is to your benefit to NOT EAT Intermittent fasting by extending the overnight fast is easy and effective without adverse effects IF enhances ketosis IF helps you enjoy the benefits of autophagy as a cellular mechanism of rejuvenation Fasting is linked to longevity.

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