intermittent fasting

Benefits of longer fast: 24 hours plus!

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Intermittent fasting is a nutritional strategy that involves periods with food and periods without.  Typically the goal is the reduce your eating window to no more than 6-8 hours per day and fast for at least 16-18 hours a day.  TBefore trying IF many are concerned about feeling weak, light headed, and having brain fog but the truth for most people is just the opposite occurs.  Most people who implement IF report feeling better, having more energy and having more clarity during their fast.

There are many different ways to implement IF into one's daily life and there are numerous benefits to doing so!  Data shows that IF, when done properly, might help extend life, regulate blood glucose, control blood lipids, manage body weight, gain (or maintain) lean mass, and more.  In addition to daily fasting some will implement longer fasting periods such as a 24 hour fast.   There are many good reason to consider doing a longer fast occasionally throughout the month!

One of the most beneficial things about longer duration fasting is the stimulation of Autophagy.  In 2016, the Nobel Prize in Physiology Or Medicine went to a Japanese gentleman by the name of Yoshinori Ohsumi for his discoveries of the mechanisms behind autophagy.  Autophagy is the natural process by which cells breakdown and then recycle unneeded or dysfunctional proteins and organelles.  If allowed to accumulate, dysfunctional proteins and organelles eventually lead to dysfunctional cells that either die, persist as dysfunctional cells (contributing to poor tissue/organ function) or become cancerous. Therefore, Autophagy is critical in disease resistance, longevity and general body and brain vitality.  

Fasting has been shown to be the single most effective way to stimulate autophagy in both the body and brain.   The level of autophagy activity can be measured by counting the number of autophagosomes (the cellular organelles that breakdown dysfunctional proteins), as these will increase in number when autophagy is stimulated.  Studies show that autophagosomes number increase by 300% in the liver and brain after 24 hours and another 30% after 48 hours!  The sweet spots definitely seems to be right around 36 hours!  So anytime you can stretch your fast to 36 hours you will experience tons of  benefits of autophagy!

Tips for doing a longer fast safely…

Fasting for greater than 24 hours can seem daunting and maybe undoable!  However, if you are well prepared, making through a 36-48-72 hours fast can be a breeze!  Use these tips below to help you get set for success

  • Reduce Carbohydrates 1-2 days before your fast to reduce hunger. Hunger is a function of blood sugar, if your blood sugar is high, your body releases hormones (leptin, etc) that tell your brain “I’m full”. If your blood sugar drops, your body releases hormones (ghrelin, cortisol) that tell your brain “get me food”. Therefore the best way to regulate hunger during your longer fast is to reduce blood sugar fluctuations 1-2 days prior to your fast!

  • DRINK LOTS OF ELECTROLYTE ENHANCED WATER! Staying well hydrated is very important to tolerating a fast. Adequate balance of your electrolytes, sodium, magnesium and potassium are vital to feeling your best while fasting! Some will report feeling light headed, weak and fatigued while fasting and many will think this is a drop in blood sugar. However, it is not, most likely it is an electrolyte issue. Therefore if we keep our electrolytes properly replenished many of these symptoms disappear!

  • Make or buy organic mineral bone broth. With all the fat strained out, bone broth is quite low in calories and will have a negligible impact on your fast. SImilar benefits you get from the electrolyte water can be obtained in drinking quality organic bone broth. Sip on 6-8oz of bone broth a few times a day during your fast.

  • Take MCT Oil or drink the Bulletproof Coffee. Quality MCT oil that is high in C8 Caprylic acid will increase ketones production plus help you through your fast due to the fat content. Use 1-2 times a day during a longer fast.

  • Refeed with a light, low-carb meal. Don’t come off a week-long fast and immediately tuck into a platter of ribs. Don’t refeed with high-carbs. Large meals are difficult to handle after a long fast. I like to break my fast with a protein supplement and then eat a light low carb meal about an hour later.

  • Take two or three days to ease yourself back into your normal routine. Eat smaller, lighter meals and don’t train too hard the days following a longer fast!

 
 

If you are interested in learning more about intermittent fasting and other advance nutritional strategies to help you reset your healthy lifestlye I want to hear from you!  Let me teach and SUPPORT you daily towards meeting your health and wellness goals for 2018!  Click below to read more about the programs I run and the services I offer!  My next session starts soon!

Common Myths of Fasting

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Fasting puts you in “starvation mode”

    Starvation mode refers to the notion that our metabolism decrease severely and our body shuts down.  Reduced metabolism means we are burning fewer calories per day therefore making weight loss harder and much easier to regain weight.  This is the main problem with caloric reduction diets.  Luckily, this does not occur during fasting. In fact, metabolism revs up, not down, during fasting.  In one study, a four day fast actually increase metabolism by 12%.  

Fasting makes you burn muscle

    The human body evolved to survive periods of fasting.  We store food energy as body fat and use this as fuel when food is not available.  Muscle, on the other hand, is preserved until body fat becomes so low that the body has no choices but to turn to muscle.  SO when we fast we eat our own fat. This is normal.  During fasting, hormonal changes kick in to give us more energy (increased adrenaline) and preserve our lean muscle and bones (increased growth hormone).

Fasting causes low blood sugar

    Sometime people are worry that blood sugar will fall during a fast and they will become shaky and sweaty.  Luckily, this does not happen.  During fasting, our bodies break down glycogen in the liver to provide glucose.  This happens every night as you sleep to keep blood sugars normal as you fast overnight.  If you fast for longer than 24-36 hours, glycogen stores become depleted.  The liver now can manufacture new glucose in a process called gluconeogenesis, using the glycerol that’s a by-product of the breakdown of fat.  That means that we do not need to eat glucose for our blood glucose levels to remain normal.  When glucose is not available, the body begins to burn fat and produce ketone bodies, which are able to cross the blood-brain barrier to feed the brain cells.  Up to 75% of the brain’s energy requirements can be met by ketones.  The other 25% can be met from the glucose made from fat.  So again we have plenty of fuel to keep blood sugar normal and the brain functioning at 100%.

Fasting results in overeating

    Many authorities warn against missing even a single meal because it could make you extra hungry and unable to avoid temptations at the next meal.  In studies, on the day after a one day fast, average caloric intake increase from 2,436 to 2,914.  But if you factor in what would have normally been consumed during the two day period, 4872 calories, there is still a net deficit of 1,958 calories.  The increased calories don’t come close to making up for the lack of calories on the fasting day.  Typical over time appetite tends to decrease as the fasting duration increase.

Fasting deprives the body of nutrients

    The body normally loses both essential amino acids and essential fatty acids in urine and stool.  During fasting, it reduces these losses to hang onto much of the necessary nutrients. By keeping essential nutrients in the body instead of excreting them, the body is able to recycle many of them during the fasting.  For longer fasts, it is a good idea to take a general multivitamin.  The longest fast recorded lasted 382 days, and a simple multivitamin prevented any vitamin deficiencies.  Before and after fasting, it can be helpful to follow a low carb diet, which increases the percentage of fats and proteins consumed, so the body has more stored up for rainy day.

 

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Reason Why You Regain After Surgery

Most patients off track after weight loss surgery tend to always think that they have sabotaged their tool.  Many will come in saying “I have stretched out my pouch” “I can eat as much as I want”.  This thinking is ultimately so far from the truth. It comes down to their actions and behaviors that make them feel like they have ruined their tool and it will not work.  Over and over I have worked with 100s of patients just like this and once I show them why what they are doing makes them feel this way, they are able to make small changes and get back to that feeling of fullness and satisfaction with smaller portions.  There are important rules to follow after surgery.  These are rules that are specific to people who have had surgery and don’t really apply to those that don’t.  The rules are important to follow in order to get the most out of your tool!  Breaking these rules is why patients feel they have sabotaged their tools.

One important rule after surgery is the importance of not nibbling and grazing throughout the day.  The purpose of the surgery is to create a smaller area for food therefore allowing you to eat less and feel full faster.  The goal is still to stick to 3 meals and very little snacking between meals in order to get the most out of your surgery.  Often times what happens is patients fall back into that nibbling and grazing lifestyle.  A few crackers here, a few pretzels there and all that nibbling adds up to weight gain. This is problematic for many reason.  1st we tend to nibble on unhealthy foods like crackers and chips.  These unhealthy choices add up.  Also, these foods high in carbs create that vicious hunger cycle.  Making you always want to eat.  Nibbling through out the day keep your insulin levels high and this makes the body want to store fat vs burn fat therefore making weight los much harder.  We now have a better understanding of how our endocrine systems works and now realize that they old thought of 5-6 small meals a day is just wrong and not good advice for someone trying to lose weight.

One way to help with this issue is by using intermittent fasting. Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. Research shows that it can have powerful effects on your body and brain, and may even help you live longer. Common intermittent fasting methods involve daily 16 hour fasts, or fasting for 24 hours, 1-2 times per week. When following a traditional diet of several small meals a day, your body’s insulin levels are higher which makes  burning fat a challenge.  Whereas in a fasted state, your insulin levels are lower and you are better able to reach into your fat stores. When you fast, several things happen in your body on the cellular and molecular level:  levels of the human growth hormone increase, which benefits fat loss and muscle gain, insulin sensitivity improves (vs. insulin resistance) and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.  All of these hormonal changes lead to greater fat loss and better muscle retention and growth, which translates into a higher metabolism!

Implementing intermittent fasting can be a powerful weight loss tool.  I have worked with patients in the past that have simply just started intermittent fasting and not made major changes in food choices and still saw results!  So give intermittent fasting a try to help you get back on track.

If you would like to learn more about how to implement intermittent fasting, get the most out of your surgical tool, get back on track with weight loss and most importantly learn to keep it off forever then join us for our next 6 week online program below!  I promise you will not regret it!  Click below for more details.

https://amandanighbert.lpages.co/bariatric-back-on-track-program/