10 Benefits of FASTING
The "GAME CHANGER" you've been waiting for!
Fasting intermittently is gaining worldwide popularity, not only for its anti-aging and powerful weight loss results, but for a range of other benefits.
Coach Caron's top 10 favourites:
1. Anti-aging "Cleans & recycles old cells"
Activates autophagy! Autophagy is the body's way of cleaning out damaged cells to regenerate newer, healthier cells. This is activated by temporary nutrient deprivation (fasting). Just as easy as it is to "switch on" autophagy with fasting, the "switch off" button is - Eating!
Out with the old and in the new.
2. It's free and fast acting
You literally don't need to spend any money to fast. You'll actually be buying less food and therefore saving money. It can be applied to any person's lifestyle, regardless of their income, with rapid results. It also saves time, as you're not cooking, out shopping for food or cleaning up afterwards.
Benefits your body and your wallet!
3. Helps to treat type 2 Diabetes
A lot of diets do not address insulin resistance issues. There's evidence of fasting improving insulin sensitivity and blood glucose levels, which would benefit people diagnosed with type 2 diabetes or people at risk (pre-diabetes).
HOWEVER, always consult with your doctor before fasting if you're on medications.
4. Supports chemotherapy patients
A recent study on people participating in fasting while undergoing chemotherapy, such as breast cancer or ovarian cancer, found an increase in their quality of life. Not only a higher tolerance for the chemotherapy process, but also higher energy levels and fewer side effects.
If you're interested in learning more about the study performed and it's results, there's a link below which will take to to the published article.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5921787/
5. Increases weight loss
This might be one of the biggest reasons why people are trying fasts. It's the easiest method available to you right now to ramp up fat loss with rapid results. The process of fasting helps to burn your body fat as fuel.
See the method working, fast!
6. Improve blood pressure
Managing blood pressure with lifestyle changes such as daily exercise and mindfulness can be of great benefit; fasting has also been proven in studies to effectively lower blood pressure.
You can combine these 3 lifestyle habits for increased results!
7. Balance hormones
Fasting increases Human Growth Hormone secretion (HGH), which helps preserve muscle mass and bone density. Naturally occurring HGH decreases with age, so pump it up with fasting. One of the main concerns about fasting is the loss of muscle mass - but in fact the opposite happens - it is more effective in preserving muscle mass and elevating HGH in older people.
Resting metabolism is increased!
8. Improves sleep
Evidence shows that not only does fasting improve quality of sleep and reduces sleep arousal, but also daytime performance and emotional balance.
9. Improves brain clarity/memory
Autophagy, cellular cleansing, is not just for your body, it's extremely important for your mind. Especially in the prevention of Alzheimer's and dementia.
10. Increases body healing
Your body already has the ability to heal itself, fasting just enhances the process, with lasting affects for your mind and your body. All of the above points relate to healing and rejuvenating, which in the long run will improve your 'healthspan': the number of years you remain healthy as you age.
Improve your lifestyle and live well longer!
Fasting is not starving - 'your body does not fall into 'starvation mode' - that is a myth! Our ancestors had limited access to food and often spent time hungry/fasting; they became smarter and stronger.
COACH CARON's advice- Two popular Intermittent Fasting protocols for those starting out:
1. Calorie restriction:
An example that most people are aware of is the 5:2 Diet popularised by Author: Dr Michael Mosley. You eat normally five days per week and restrict calories to 500-600 for two days per week.
This fasting protocol has merit, however ''eat normally' is of concern. People who consume a diet high in processed carbs, sugar and dangerous unhealthy fats may not obtain health results they are chasing in the long term.
2. Time restricted:
The fasting "window" is typically more than the eight to 12-hour fast most experience when they sleep. An example of time restricted fasting could be: stop eating (consuming calories) at 7p.m, then fast through the night and upon waking, you either delay or skip breakfast to commence eating at 9 am or later. Coffee or tea is OK during a fast as long as they’re not loaded with calories.
I will address the "Breakfast is the Most Important Meal of the Day" marketing manipulation another day!
Other fasting protocols include 24-hour fasts, where no calories are consumed except water, black coffee or teas: from dinner one night to dinner the next night. This is my personal favourite now. I find my blood pressure and body fat levels respond well and I can eat normally on other days (normal for me doesn't include highly processed food).
It can be confusing and many questions raised such as:
"Can I drink diet soda?"
Answer: Nooooo!
Working with a health coach and collaborating with your doctor can provide support during a fast and personalise the fasting protocol that gives you the best results.
People who should not fast: anyone under 18 years of age, pregnant women, those with eating disorders and if you have an existing infection/on antibiotics. People on medications must collaborate closely with their primary healthcare professional - seek one out if your usual one is not interested in supporting you.
Yours in health,
Caron x
Sources:
- Found my Fitness.
Dr. Satchin Panda on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health. https://www.youtube.com/watch?v=-R-eqJDQ2nU
Malinowski B, Zalewska K, Węsierska A, et al. Intermittent Fasting in Cardiovascular Disorders-An Overview. Nutrients. 2019;11(3):673. Published 2019 Mar 20. doi:10.3390/nu11030673
Bauersfeld SP, Kessler CS, Wischnewsky M, et al. The effects of short-term fasting on quality of life and tolerance to chemotherapy in patients with breast and ovarian cancer: a randomized cross-over pilot study. BMC Cancer. 2018;18(1):476. Published 2018 Apr 27. doi:10.1186/s12885-018-4353-2
Michalsen A, Schlegel F, Rodenbeck A, et al. Effects of short-term modified fasting on sleep patterns and daytime vigilance in non-obese subjects: results of a pilot study. Ann Nutr Metab. 2003;47(5):194‐200. doi:10.1159/000070485
