Today’s Features

Last week we talked about supplements that mimic restricting calories and this week we are promoting not eating at all. At least for a few days. Today is a primer on the options for fasting. We’ll dive into the specifics on how to get through each type in future issues.

Which Type of Fasting is Right for You?

Fasting, particularly intermittent fasting has been all the buzz for several years now.   And for good reason given its many health benefits.  But intermittent fasting isn’t the only game in town.  When perusing the fasting menu you’ve got choices: Long or short.  Juice or water.  Media fasts.  Schedule fasts.  There’s even something called a Breatharian Fast.  Please NEVER do that one.  In this first article of a four part series we are going to break down traditionally water only and time restricted fasting.  As we dive further into the series we’ll cover more of our specific experiences and recommendations.  But first let’s cover the basics.

Water vs Juice Fasting

Water-only fasting involves consuming only water for a specified period, leading to a complete abstention from calories and nutrients, which can trigger ketosis, autophagy, and significant metabolic changes. Juice fasting, on the other hand, allows the intake of fruit and vegetable juices, providing some calories, vitamins, and minerals. While water-only fasting can result in more rapid detoxification and weight loss, it also carries higher risks of nutrient deficiencies and electrolyte imbalances. Juice fasting does not induce the same level of metabolic benefits as water-only fasting.

Understanding Different Types of Fasting

• Time-Restricted Eating (TRE): Consume all daily calories within a specific window. Common one is eating all of your food within 8 hours and fasting the remaining 16 hours.

• 5:2 Diet: Eat normally for five days, restrict calories for two non-consecutive days.

• Eat Stop Eat: Fast for 24 hours once or twice a week.

• Alternate-Day Fasting: Alternate between normal eating and fasting days.

• Prolonged Fasting: Fast for several days or longer under medical supervision.

Wait!  What are the Benefits of Doing a Fast?

• Weight loss: Water fasting can lead to rapid weight loss, typically 2-10% of body weight over 5-20 days, though much of this may be regained after the fast ends.

• Improved insulin sensitivity: Fasting may help lower insulin levels and improve insulin sensitivity, which can be beneficial for blood sugar control.

• Autophagy promotion: Extended fasting triggers autophagy, a cellular "self-cleaning" process that may have anti-aging effects and protect against various diseases.

• Reduced inflammation: Some studies have shown that fasting can decrease markers of inflammation in the body.

• Potential cardiovascular benefits: Water fasting has been associated with lower blood pressure, improved cholesterol levels, and a reduced risk of heart disease.

• Burning Ketones aka Ketosis: Fasting kicks in this metabolic process which burns fat instead of glucose.  Ketosis is responsible for many of the benefits above but has a kicker, enhanced mental clarity and focus.  The brain loves ketones.

How do the Benefits Stack Over Time?

The benefits of fasting accumulate as the duration increases. Here's the breakdown:

24-48 Hours:

• Your body depletes glycogen and enters ketosis

• Insulin levels drop, improving blood sugar regulation

• Cellular repair processes begin

48-72 Hours:

• Ketone production increases, providing alternative energy and your brain is feeling sharper

• Growth hormone levels surge, aiding fat burning

• Your immune system starts to reset

• Cellular cleanup reaches peak levels

Beyond 5 Days:

• IGF-1 levels drop, potentially offering anti-aging effects

• Stem cell production increases, promoting tissue repair

• Your body becomes highly efficient at burning fat

• Metabolic markers continue to improve

Extended Fasting (30+ days, medically supervised):

• Experience significant weight loss

• Potentially reverse type 2 diabetes

• Drastically reduce inflammation

• Improve cardiovascular health markers

Fasting is a Good Thing

Fasting offers a spectrum of benefits that grow with duration. From weight management to cellular rejuvenation, you can harness these powerful effects to cultivate a timeless, ageless you. Your body has an incredible capacity for repair and renewal – fasting helps unlock this potential.

In Part 2 we will cover Intermittent Fasting is detail while we dive into long fasts (our favorite!) in part 3.  We will wrap up part four covering long term fasting which does require medical supervision. 

Challenge yourself today.  Eat your dinner around 6pm and wait 18 hours (noon the next day) before you eat any food, coffee and water only during your fast. It might seem hard, but this is doable.  You will be surprised how productive you are in the morning and how good that lunch meal will taste.

This week’s LinkedIn editorial talks about a new leadership role emerging in companies, especially in Europe and Asia. Yes, it’s longevity related, but surprisingly is responsible for both company innovation as well as employee retention. Check it out here.

Be Timeless,

Mary and John

Publishers, AgeBetter.news