Fasting – What, why and how?

Fasting, the practice of abstaining from food or drink for a period of time, has been used by humans for thousands of years for various reasons, including spiritual, cultural, and therapeutic purposes. 

Today, fasting has gained popularity in the fitness and health communities as a way to improve overall health and well-being. In this article, we will explore the history of fasting, the benefits of fasting, and how to get started with fasting.

Dr. Peter Attia [1] and Dr. Rhonda Patrick [2] are two medical experts who have extensively researched the benefits of fasting. Dr. Attia is a physician and researcher who focuses on the science of longevity and optimal health. Dr. Patrick is a biomedical researcher who studies the impact of nutrition and lifestyle on health and disease. Together, their research has shed light on the benefits of fasting and how it can improve our overall health.

The modern practice of fasting for health benefits has been gaining popularity in recent years, with many individuals incorporating intermittent fasting into their lifestyle. Intermittent fasting involves limiting food intake to certain periods of time, such as a daily 8-hour eating window or a 24-hour fast once or twice a week.

History of Fasting

Fasting has been practised for thousands of years, dating back to ancient civilizations such as the Greeks, Romans, and Egyptians. In many cultures, fasting was used as a form of religious practice, and some religions still incorporate fasting into their practices today. For example, Muslims fast during the month of Ramadan, and some Christians fast during Lent.

In addition to spiritual purposes, fasting has been used for therapeutic purposes. In the early 20th century, fasting was used to treat a variety of illnesses, including diabetes, obesity, and epilepsy. Fasting was also used to treat mental health conditions such as depression and anxiety.

In recent years, fasting has gained popularity in the fitness and health communities as a way to improve overall health and well-being. Some studies {3] have shown that fasting can help with weight loss, improve insulin sensitivity, reduce inflammation, and even improve cognitive function.

Benefits of Fasting

Fasting has been shown to have a number of benefits for overall health and well-being. One of the main benefits of fasting is the promotion of autophagy. Autophagy is the body’s natural process of cellular recycling, where damaged or unnecessary cells are broken down and recycled. This process is crucial for cellular health and has been shown to reduce the risk of chronic diseases such as cancer and Alzheimer’s disease.

Here are some of the key benefits of fasting:

Weight loss

Fasting has been shown to be an effective way to lose weight. When you fast, your body switches from using glucose for energy to using stored fat. This can lead to weight loss, particularly when combined with a healthy diet and regular exercise.

Improved insulin sensitivity

Fasting can improve insulin sensitivity [4}, which is important for managing blood sugar levels. When you fast, your body produces less insulin, which can help to reduce insulin resistance and improve insulin sensitivity.

Reduced inflammation

Inflammation is a key factor in many chronic diseases, including heart disease, cancer, and diabetes. Fasting has been shown to reduce inflammation in the body, which may help to prevent or treat these diseases.

Improved cognitive function

Fasting has been shown to improve cognitive function and protect against age-related cognitive decline. This may be due to the fact that fasting can increase the production of brain-derived neurotrophic factor (BDNF), a protein that is important for learning and memory.

Increased longevity

Fasting has been shown to increase lifespan in some animal studies, and some studies suggest that it may have similar effects in humans. This may be due to the fact that fasting can improve cellular function and reduce the risk of chronic diseases. [5}

How to Get Started with Fasting

If you’re interested in incorporating fasting into your lifestyle, it’s important to start slowly and gradually work your way up to longer fasts. The first step is to consult with your doctor to ensure that fasting is safe for you, especially if you have any underlying health conditions.

So, if you are interested in trying fasting, there are several different approaches you can take. Here are some of the most common fasting protocols:

Intermittent fasting

Intermittent fasting involves cycling between periods of fasting and periods of eating. There are several different approaches to intermittent fasting, but the most common is the 16/8 method, which involves fasting for 16 hours and eating within an 8-hour window each day.

Alternate-day fasting

Alternate-day fasting involves fasting every other day. On fasting days, you typically eat very few calories (500 or less), while on non-fasting days, you eat normally.

Extended fasting

Extended fasting involves fasting for longer periods of time, typically 24-48 hours or longer. This approach should only be undertaken with medical supervision, and is not recommended for beginners.

Time-restricted feeding

Time-restricted feeding involves eating within a specific window of time each day, typically 10-12 hours. This approach is similar to the intermittent fasting approach and is usually seen as an easy (beginner) start when introducing fasting into your lifestyle.

During a fast, it’s important to stay hydrated and consume plenty of water. You may also choose to consume black coffee or tea, which can help suppress hunger and provide a boost of energy. It’s also important to listen to your body and break your fast if you experience any negative symptoms, such as dizziness or fatigue.

Fasting can be a powerful tool for improving your health and longevity. By promoting cellular health, improving insulin sensitivity, promoting weight loss, and reducing inflammation, fasting has numerous benefits that can positively impact your overall health. If you’re interested in incorporating fasting into your lifestyle, it’s important to start slowly and consult with your doctor to ensure that it’s safe for you.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

REFERENCES

1. https://peterattiamd.com/intermittent-fasting/ Dr Peter Attia 
2. https://www.foundmyfitness.com/topics/fasting Dr Rhonda Patrick
3. https://www.nejm.org/doi/full/10.1056/NEJMra1905136 Effects of Intermittent Fasting on Health, Aging, and Disease: Rafael de Cabo, Ph.D., and Mark P. Mattson, Ph.D.
4. https://www.jeffersonhealth.org/your-health/living-well/intermittent-fasting-and-insulin-resistance-benefits-beyond-weight-loss Dr. Janine KyrIllos. Director, Comprehensive Weight Management
5. https://iubmb.onlinelibrary.wiley.com/doi/full/10.1002/iub.1627 Ketone bodies mimic the life span extending properties of caloric restriction

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.