Not eating, or fasting as it's technically known, plays a vitally important role in allowing the human body to function at it's best. Why? Because we aren't designed to function when continuously fed. Think back to our ancestors, who often went without food for long periods of time. We're actually designed to not just survive, but thrive under those circumstances.
So don't let the food industry convince you otherwise - we DON'T need 3 square meals & snacks all day long! Fasting might see like a new fad, but it's actually the oldest dietary invention in the world.
2 books that are a must read if you want to understand more about fasting are "The Complete Guide To Fasting" by Dr. Jason Fung, and "Fat For Fuel" by Dr. Joseph Mercola.
Current research shows that the average American has as many as 15.5 separate eating events in a typical day! Even worse is the fact that usually the most calories consumed is just before bed when we actually need the least amount of calories. We fast when we are asleep, hence the term Breakfast, or break-fast.
So no matter how much you want to apply any kind of fasting, at the very least stop eating 2-3 hours before bed - if nothing else you'll have better quality sleep.
Fasting, like exercise, works as a stressor to the body (in a good way) and includes just some of the following benefits:
- Stabilizes blood sugar levels
- Decreases insulin & helps insulin resistance (this is huge for those suffering from Type 2 diabetes)
- Gives our gut and immune system a chance to est and recover
- Triggers stem cells to produce new white blood cells which increases our immune system
- Ketones are produced which preserves muscle mass
- Metabolic rate increases thus we burn more fat
- Damaged cells are destroyed and cleared out
- Slows the rate of aging
- Hunger decreases (especially the longer you fast for)
- Protects brain function (really important for people suffering from early stage chronic brain disorders such as Alzheimer's)
In fact a study done on mice who were genetically engineered to get Alzheimer's initially ended up with symptoms at 1 year (equivalent to 40-50 human years) but if they were on an alternate day fasting program it took twice as long for them to develop the symptoms (2 years or 90 human years). Interestingly if they were on a junk food diet they developed symptoms in only 9 months!
So instead of undergoing the stress of trying to regulate calories, instead simply modify when you eat!
There are many different ways to fast, including:
- 1 to 5 day water only or juice fast. So no food consumed, and just water (or freshly made homemade juice)
- 5 day fast - 5 days a month you decrease calories starting at around 1000 calories day 1 then about 725 the next 4 days
- 5:2 - 5 days of eating normally then 2 days of eating 25% of your normal calories then repeat each week.
- Peak or Intermittent Fasting. This is our preferred way and involves eating in a 9 hour or less window every (or most) days.
Science is showing that when you eat in a 4-9 hour window throughout the day (hence fasting for 15-20 hours or more) then virtually all of your biological markers will improve and you get to maximize the benefits of fasting without the stress or difficulty of going really long periods without food.
Think about how easy it is to fast for 15 hours. Stop eating 3 hours before bed, then sleep 8 hours and you're already at 11 hours. Just manage 4 more hours and you're done!
Like everything though, fasting isn't for everyone. DO NOT fast if you're pregnant or breast feeding; under 18 years of age; under 18.5 BMI; and break your fast immediately if you notice any symptoms of hypoglycemia (decreased blood sugar) such as shakiness, confusion, fainting, sweating, blurred vision, or slurred speech.
As always, this blog should not be taken for medical advice. If you have any current medical issues and you want to try fasting then always do so under medical supervision from your MD or Chiropractor.
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