What the Science Says | Fasting


– While the practice of fasting has been around for centuries, its popularity is on the rise, and people are turning to it for its many health benefits
including weight loss, the reduction of type two
diabetes, and inflammation. But does fasting really working, and how? Well, here’s what the science says. (blissful music) Fasting is, essentially, abstaining from some or all
foods for a period of time. Under normal conditions, without fasting, the body’s primary and most
readily available source of fuel is glucose, and after food intake, insulin levels rise to
facilitate the uptake of glucose into the bodily tissues and cells where it can be used for energy. Excess glucose not needed
for immediate energy is then converted to glycogen, and it’s stored in the liver and muscles and triglycerides are
stored in adipose tissue. When fasting, insulin levels decline and stored glycogen is converted
back to glucose for energy. When glycogen stores are depleted, the body will then undergo a
process called gluconeogenesis, where excess amino acids
are converted to glucose by the liver, which is part
of a process called autophagy. When energy demands exceed the production of
glucose via gluconeogenesis, the body will turn to fat as
its primary source of fuel, a state also known as ketosis. The metabolic and hormonal
changes induced by fasting include, but are not limited to, decreased insulin levels,
improved insulin sensitivity, increased growth hormone,
increased noradrenaline secretion, and increased metabolic efficiency. Research has shown the benefits of fasting include improvements in body composition, athletic performance, cognitive function, immune function, microbiome
composition, and longevity. Now that we’ve discussed
how fasting works, let’s discuss the
various types of fasting. First, there’s intermittent fasting, perhaps the most well-known
fasting method today. Intermittent fasting typically involves a daily eating window
of eight to 10 hours, followed a 14 to 16 hour of fasting. Intermittent fasting encompasses a number of different types of fasting including time-restricted eating, 16/8 fasting, and the 5/2 diet. Time-restricted eating,
as the name implies, this type of fasting involve
restricting food consumption for a period of time,
usually 12 to 16 hours, fairly easy to implement because fasting can take place overnight. For example, if you’ve finished
your last meal at 6 p.m., you would plan to have
breakfast between 6 a.m. and 10 a.m. the next day. 16/8 intermittent fasting involves eating for
eight hours of the day, followed by 16 hours of fasting. And the 5/2 intermittent fasting diet involves eating normally
for five consecutive days, then limiting caloric intake to about 500 to 600 calories
per day for two days a week. Then, there’s the Fasting Mimicking Diet. This is a meal program
developed by Dr. Valter Longo, meant to mimic the effects of fasting. It involves restricted caloric intake for five consecutive
days out of the month, followed by a return to regular eating for the rest of the month. We all have heard of the Master Cleanse. The Master Cleanse, also
known as the lemonade diet, is a modified juice cleanse. For 10 days, individuals
consume a liquid diet consisting of lemon juice, cayenne pepper, maple syrup, and water. And then, there’s the water fast. During a water fast, individuals consume only
water for a period of time, usually between one to three
days, and it could be longer. What about supplements? Well, when it comes to
supplementation and fasting, branch-chain amino
acids and a multivitamin can provide some additional support without interfering with the fast itself. Branch-chain amino acids can
help prevent muscle breakdown, especially after exercise. And although uncommon,
with a well-planned diet, multivitamins can help prevent
any nutrient deficiencies that may arise as a result
of caloric restriction. Supplementing with electrolytes, like sodium, magnesium, and potassium can help maintain hydration and prevent electrolyte imbalances and support proper body functioning, like muscle contractions, nerve impulses, and blood pressure. Other nutrients that could be
considered include B-vitamins, antioxidants, and liver support nutrients. If you have experience with fasting, please, by all means, like our post and comment below ’cause we’re gonna keep
this conversation going. And for more information about fasting and its clinical applications, visit Fullscript’s practitioner
medical education hub at www.fullscript.com/hcp. (blissful music)

3 Comments

  1. BCAA's are a waste of money and breaks a fast…Being in a truly fasted state has variables also..like what you ate as a last meal. Low carb higher fat vs high carb meal makes a big difference.Being in a fasted state does not start the second you put the fork down and swallow the last bite. TheĀ post absorptive stateĀ of metabolism lasts for about four hours, during and after each meal.Ā Could be longer based on what you eat so an eating window of 16/8 is not actually 16 hours of a fasted state…Why OMAD works so well or even doing 36 and 48's from time to time

  2. Excellent!!! I hope this message spreads. Here is what I do www.nutritionalawarenessfoundation.org

    Would love to include links to this video on my website?

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