The Power of Fasting for Your Health

​This week I tried something that I have never done before- fasting.  My husband did it last year for a few days and suggested that I try it.  I have heard a lot about it, but never really researched it. Until he gave me this book: The Complete Guide to Fasting by Jason Fung.
 
 My main goal was to jumpstart my weight loss after knee surgery this past Nov. Little did I know that I would learn SO much about myself in this experience.
 
Today I will discuss: What fasting is, how it affects the body, and give you some suggestions to easily implement this ancient practice into your life 

What is Fasting?

• Definition:  Abstaining from food for a set period. Fasting is when you have food available to you, yet you deliberately choose not to eat it. It is different from starving, which is not having the ability to eat due to dire circumstances.

Any time that you are not eating…you are technically fasting. Different types: Intermittent fasting, extended fasting.

• Intermittent Fasting = A Daily Reset. Short duration- a matter of hours within a day
• Extended Fasting = A Deep Clean. More than 24 hours without eating

 
Fasting is not a new trend—it has been practiced for thousands of years for health, healing, and spiritual reasons.

• Ancient cultures used fasting for healing and disease prevention, for mental clarity and to build endurance.  It has also been used to cleanse and detoxify the body.
• Many Religious Traditions involve fasting: Used for self-discipline and enlightenment, purification and to promote self control

 
What happens when you eat?

• Food is absorbed into the body after eating.  Blood sugar levels rise, and the hormone insulin, is released so that it can move the glucose from the blood and into cells to be used as energy.
• If the glucose is not needed immediately (the person is not using a lot of energy at the time), it is stored as glycogen in the liver for future use. 
• There is a limited amount of storage here, and once the limit is reached, it stores the glucose as fat. 

What happens when you fast?

• After you have not eaten for >6 hours, the  body then uses the storage of Glycogen for energy.  These storages last for about 24 hours, and once depleted (after 24 hours of fasting, then the liver makes new glucose from amino acid stores for another day.  After 2-3 days of fasting, Ketosis starts, and the body breaks down fat and converts it into energy for use. It continues this way until the fast is broken, and the cycle starts over again. 

Health Benefits of Fasting

• Helps reduce inflammation and swelling
• Autophagy clears damaged cells and promotes tissue repair
• Supports weight loss and decreases insulin sensitivity
• Increases Energy & Mental Clarity
• Helps to reset digestion
• Lowers Blood cholesterol

 
My 3-Day Fasting Experience

• I decided to fast for a metabolic reset, to decrease overall inflammation, and to jumpstart weight loss after my knee surgery 2 months ago
• I was surprised that it was easier to do than expected, and I could have gone longer.  I really wasn’t that hungry throughout the 100 hours of not eating.  
• The biggest benefits that I saw was that I felt increased energy, improved mental clarity, reduced puffiness and inflammation.
• I did hit a few challenges though.  I experienced muscle aches, headaches and some irritability (especially on nights 2 and 3)
• I managed to be successful and reach my goal by staying hydrated with water and some electrolytes, staying busy with work and kids activities.
• I drank a lot of water, coffee with heavy cream (helped me to feel full), bone broth (after day 2) and tea.

 
Tips for Safe & Effective Fasting
Start with shorter fasts if new to fasting.  Stay hydrated and supplement electrolytes. Break the fast with nutrient-dense, easy-to-digest foods. Consult a professional if you have concerns
 
What I learned:
Fasting  was easier than expected and that I could have gone longer than the 100 hours.
My body does not NEED food very often.  I did not eat food for over 3 days, and I really was minimally hungry.
It is a MIND game, and I was successful because I was ready to make the commitment.
If you would like to learn more about fasting, please comment or reach out to me for questions.  There are a number of resources out there and I hope that you have learned something here!  
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Additional resources: The Complete Guide to Fasting by Jason Fung, MD