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Fasting & Intermittent Fasting
What is Fasting?
Fasting is a schedule of meal times that cycle between voluntary fasting and non-fasting over a given period. An example is the 16:8 diet, where one fasts for 16 hours and eats within an 8-hour window, focusing on plant-based whole foods. This method, practiced 2 to 3 times a week, is particularly beneficial for athletes and those who exercise.
Types of Fasting:
- Calorie Restriction Fast
- Macronutrient Restriction Fast
- Seasonal Eating
History of Fasting:
Fasting has roots in ancient medical practices, notably among Greek physicians like Hippocrates, Galen, Plato, Socrates, Aristotle, and Paracelsus. Paracelsus hailed fasting as “the greatest remedy” and referred to it as the “physician within.” However, its potential benefits were further explored in the 1940s when researchers discovered that intermittent fasting could increase the lifespan of animals and improve memory in adult humans.
Intermittent fasting:
Intermittent fasting gained popularity in 2012 through Michael Moseley’s documentary “Eat, Fast and Live Longer,” which aired on BBC television.
Benefits of Intermittent Fasting (IF) starting after 12 hours of fasting:
- Weight loss, particularly visceral fat
- Improved memory
- Increased focus
- Reduced inflammation
- Increased growth hormones
- Improved digestive health
- Enhanced insulin sensitivity
- Slowed aging process
- Boosted immune system
- Induction of autophagy
Fasting Isn’t Suitable for Everyone:
- Diabetics
- Children
- Pregnant and lactating mothers
- Patients with kidney stones or HIV
- Frail individuals
Side Effects of Fasting:
- Headache
- Dizziness
- Nausea
- Weakness
Note: These side effects can often be mitigated by staying hydrated with liquids.
Intermittent Fasting and Exercise:
The safety of intermittent fasting during exercise depends on various factors such as the duration of the fast, duration of exercise, type of exercise, and the individual’s condition.
Contrary to popular belief, the energy for exercise doesn’t come from the last meal consumed but from stored carbohydrates, fats, proteins, and nutrients. The feeling of needing to eat before or immediately after exercise is often a result of conditioned behavior rather than actual energy needs.
Foods Suitable for Breaking Your Fast:
- Fermented foods (pickles)
- Leafy greens
- Cooked vegetables
- Vegetable juice
- Raw fruits
- Nut butters
- Fish, poultry, eggs, meat
- Bone broth and soup
Hormones of Interest:
- Leptin: Released by adipocytes, decreases appetite
- Adiponectin: Released by adipocytes, reduces food intake
- Ghrelin: Released by the stomach, increases appetite
- Insulin: Secreted by the pancreas, regulates blood glucose levels and fat storage
- Cortisol: Produced by the adrenal glands, increases glycogen conversion to glucose
- Adrenaline: Released by the sympathetic nervous system, mobilizes glycogen stores
Prepared by:
Dr. Philmore Benjamin, MD, MSc, Dip Pharm
