Break the Fast? - or - No Breakfast?
Intermittent fasting is a pattern of eating that alternates between periods of water fasting and non-fasting - eating. There is evidence that fasting is beneficial for health and longevity.
In short: Eat stop eat...
Fasting, in general, triggers the activation of processes that promote health, keep diseases at bay, and hold out the promise of a longer, more vibrant life.
Fasting to Lose Weight - Using Intermittent Fasting as a new way to lose weight misses the most important reasons to pursue it.
Nevertheless... From research and personal experience Fasting can indeed be an effective way to drop unwanted pounds.
Intermittent fasting implies, to stop food intake for at least 12-20 hours in a day, at least one or two days each week – up to making it a daily practice.
Water and unsweetened, non-caloric beverages are allowed during the fasting periods.
Fasting Tips - Getting Started
Fasting is not that hard or unpleasant to do. You will experience some periods of uneasiness, but you may be astonished at how great you’ll feel most of the time while you are fasting, especially once you are past the first few hours.
Here are practical suggestions to help you get through the transition:
1. Start with a mini-fast. How long do you go between meals without eating? Two hours? Five hours? Start there and try to increase it by a few hours.
Walk before you run…
A very common mistake that many people make when embarking on fasting is to go straightaway from a typical pattern of 3 meals per day with snacks, to a day-long fast. Setting yourself up for failure by taking unreasonable steps is the main reason that so many people reject fasting as impractical or unhealthful.
2. Schedule your fasts. Intermittent fasting works best when you are in charge of of the timing. You can start your fast spontaneously, but make sure you determine exactly when you'll break the fast and eat.
That really frees you from thinking about food and making choices, because you know that at 5 p.m. Friday you’ll have your next meal.
3. Savor flavored calorie-free beverages. To satisfy your need for flavor, enjoy herb teas. Don’t add any sugar or artificial sweeteners, since these can induce an insulin response that shuts down fat burning. Flavored beverages satisfy the urge for flavor and provide some pleasure that can be a big help.
4. Smell something aromatic while fasting. This is an old aromatherapy trick to turn off your appetite, but it has a scientific basis. A strong aroma from herbs, spices, flowers or perfumes can rapidly diminish a craving by saturating the cephalic phase insulin response.
5. Drink water frequently. Drinking tends to suppress hunger, and it keeps you hydrated.
6. Exercise briefly when hungry or tired. Exercise is a great way to fight cravings, tiredness, mental fog, or borderline hypoglycemia. It works incredibly well! Walking around for 5-15 minutes at a brisk pace is good enough, particularly if you can elevate your heart rate a bit.
A phenomenon whereby the cells degrade and digest damaged or non-essential contents within the cell membrane. During nutrient starvation, 'self-digestions' basically 'cleans house' - detoxifies the cells.
Non-vital components are broken down and nutrients are released, ensuring that the vital processes can continue.
How does this come about?
Fasting dramatically lowers the concentrations of insulin and growth hormone. Reduced levels of these hormones in turn activates the genes and pathways for autophagy.
During 'self-digestion (autophagy), the cell actually builds a special membrane 'bag' (vesicle), encircling damaged components. It then digests and removes the contents of the vesicle. The cell digests and recycles accumulated toxins that would otherwise gum up its metabolic machinery, producing extra energy as a consequence. Clever!
A defense response occurring within the cell's mitochondria, the energy factory of the cell. The Hormesis theory proposes that fasting is a type of 'low-level stress' that activates genes involved in defensive responses against aging processes such as oxidation. Hormetic principles have been demonstrated in various studies, which showed that limiting the amount of glucose intake resulted in oxidative stress, to which the organism responded by adapting so as to resist further oxidative stress. This extended its lifespan. Read more...
You are invited to watch the following lecture on Intermittent Fasting by: Todd Becker - He has degrees in Chemical Engineering and Philosophy from Stanford University and Brown University.
Todd’s philosophy of Hormetism is the result of years of investigation into the role of moderate stress in adaptation, as applied to health, nutrition, rehabilitation and psychology. By combining this research with a philosophical curiosity about the underlying similarities among these diverse fields, he is interested in how we might exploit this understanding to overcome challenges, adapt, and thrive in any of our endeavors.
The lecture is divided in to five sections for ease of viewing.
Intermittent Fasting – for Health and Longevity
Todd's Personal Story – Before and after
Introduction and Topics covered:
1. Calorie Restriction – Biological Principle – Hormesis
2. Stressor – Stimulus
4. Practical Advice
Calorie Restriction – Studies and Research
Less Calories + Healthy nutrition = longer, healthier life
What is Hormesis? ... and why it works
What is Intermittent Fasting?
* Periods of 12-24 hrs fasting – at a time – 2-3 times a week - up to daily.
Objections and Myths:
Metabolism, meal frequency, starvation, eating disorders, etc…
Intermittent Fasting adapts our bodies to run on stored energy.
How to adapt the body to switch to stored fat reserves:
* Insulin levels
* Lean vs. Obese
* Meal Frequency
The De-conditioning Diet - Fasting:
* Alternating Diet – Fast one day – Eat the next
* Fast 5 Diet or Warrior Diet
* Random Fasting
* Fasted Workout
* Extended Fasting
Don't eat when you're hungry!