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Fasting Your Way to Health

fasting Mar 19, 2024
 

Fasting Your Way to Health, Dr. Jon Repole 

In our modern society, fasting has garnered increased attention not just as a religious practice but also as a means of enhancing health and wellness. This comprehensive guide aims to delve into the intricacies of fasting, including its preparation, benefits, physiological processes involved, genetic influences, and safe methods of breaking a fast. Additionally, we'll provide resources and a practical example of a "fasting mimicking diet" incorporating ingredients like the master cleanse recipe, avocados/nuts, and vegetable broths.

Types of Fasting

  1. Water-Only (Supervised): for extended fasts of 3+ days 

  2. Water-Only (Unsupervised): 1-3 days 

  3. Intermittent

  4. Low-Calorie, High Nutrient-Dense (e.g., green juices)
  5. Low Calorie, High Fat, "Fasting Mimicking" 
  6. Mixed 

Preparation for Fasting

  1. Consultation: Before embarking on a fast, it's essential to consult with a healthcare professional, especially if you have underlying health conditions or are on medication.

  2. Gradual Transition: Ease into fasting by gradually reducing meal sizes and frequency. This helps your body adapt and minimizes discomfort during the fast.

  3. Hydration: Staying hydrated is crucial. Increase water intake and consider incorporating herbal teas or electrolyte-rich drinks to maintain electrolyte balance.

  4. Nutritional Support: Ensure you're consuming nutrient-dense foods leading up to the fast to optimize your body's reserves.

Benefits of Fasting

  1. Weight Loss: Fasting can promote weight loss by increasing metabolic rate and promoting fat utilization for energy.

  2. Improved Insulin Sensitivity: Fasting helps regulate blood sugar levels and can improve insulin sensitivity, reducing the risk of type 2 diabetes.

  3. Cellular Repair: Autophagy, the process by which cells remove damaged components, is upregulated during fasting, promoting cellular rejuvenation and longevity.

  4. Enhanced Cognitive Function: Some studies suggest that fasting may improve cognitive function and protect against neurodegenerative diseases like Alzheimer's.

  5. Anti-inflammatory Effects: Fasting has been shown to reduce inflammation markers in the body, potentially lowering the risk of chronic diseases.

Physiological Processes During Fasting

  1. Glycogen Depletion: During the initial stages of fasting, the body depletes its glycogen stores for energy, leading to a switch from glucose to fat metabolism.

  2. Autophagy: Fasting triggers autophagy, a cellular recycling process that removes damaged proteins and organelles, promoting cellular health and longevity.

  3. Mitophagy: Similar to autophagy, mitophagy specifically targets damaged mitochondria for degradation, maintaining mitochondrial function and preventing oxidative stress.

  4. Stem Cell Production: Fasting stimulates the production of stem cells, which have the potential to regenerate and repair tissues throughout the body.

Genetic Influence:

Fasting can influence gene expression, particularly genes related to longevity, metabolism, and stress resistance. Research suggests that fasting may activate certain genetic pathways associated with increased lifespan and improved healthspan.

Breaking a Fast

  1. Start Slow: Begin with small, easily digestible meals or snacks to reintroduce food gradually.

  2. Focus on Nutrient-Dense Foods: Incorporate fruits, vegetables, lean proteins, and healthy fats to replenish nutrients and support metabolic functions.

  3. Hydration: Continue to prioritize hydration, consuming water and electrolyte-rich beverages to maintain fluid balance.

Resources and How To 

Fasting Mimicking Diet (1-5 days): 

  • Electrolytes: See homemade recipe below
  • Coffee, Tea or Low Calorie (best non-caloric) Tea/Latte Blend
  • Master Cleanse: See homemade recipe below 
    • Done For You: ***SOLTI***
  • Green Elixirs
  • Avocados/Nuts: Rich in healthy fats and fiber, providing sustained energy.
  • Vegetable Broths: See homemade recipe below
    • Done For You: **KROMA***
  • Supplements:

How To: 

There is no right or wrong way to do this. A sample day could look like this: 

  • Upon rising: water with electrolytes (homemade or purchased) 
  • Earyl morning: black coffee or tea or a cup of golden milk made with hot water 
  • Throughout the day: sipping on the Master Cleanse or vegetable broths 
  • Lunch (optional): green elixir with water 
  • 1 avocado or handful of nuts (if needed) 
  • Evening: vegetable broth 
  • Supplements: the pre fasting supplements strengthen and energize your cells, the during fasting supplements enhance autophagy and the elimination of dead senescent cells, and the post fasting supplements help with continued stem cell production

Homemade Electrolyte Recipe

Ingredients: 

  • 2 cups of water
  • Juice of 1 lemon
  • Juice of 1 lime
  • 2 tablespoons of maple syrup
  • 1/4 teaspoon of sea salt

Instructions:

  1. Begin by juicing the lemon and lime to extract their juices. You can use a citrus juicer or simply squeeze them by hand.
  2. Pour 2 cups of water into a pitcher or large jar.
  3. Add the freshly squeezed lemon and lime juice to the water.
  4. Stir in the maple syrup until it's fully dissolved.
  5. Finally, add the sea salt to the mixture and stir until it's evenly distributed.
  6. Taste the drink and adjust the sweetness or saltiness according to your preference. You can add more maple syrup if you prefer it sweeter, or more sea salt if you want it saltier.
  7. Once you're satisfied with the taste, chill the electrolyte drink in the refrigerator for at least 30 minutes before serving.
  8. Serve over ice if desired, and enjoy your refreshing homemade electrolyte drink!

This drink provides a good balance of electrolytes and hydration, making it perfect for replenishing lost fluids and minerals after exercise or on hot days.

Homemade Vegetable Broth

Ingredients:

  • 8 cups water
  • 2 large carrots, chopped
  • 2 celery stalks, chopped
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 medium-sized potato, chopped
  • 1/2 cup chopped cabbage
  • 1/2 cup chopped kale or spinach
  • 2 bay leaves
  • 1 teaspoon whole peppercorns
  • 1 teaspoon sea salt (adjust to taste)
  • 1 tablespoon olive oil (optional)

Instructions:

  1. Heat olive oil in a large pot over medium heat (skip this step if you're fasting without oil).
  2. Add chopped onions and minced garlic to the pot. Sauté for 2-3 minutes until onions become translucent.
  3. Add chopped carrots, celery, potato, cabbage, and kale/spinach to the pot. Stir well to combine.
  4. Pour in water and add bay leaves, whole peppercorns, and sea salt.
  5. Bring the mixture to a boil, then reduce the heat to low. Let the broth simmer for about 30-40 minutes, uncovered, allowing the flavors to meld together.
  6. After simmering, remove the pot from heat and let it cool slightly.
  7. Strain the broth through a fine-mesh sieve or cheesecloth into a clean container, discarding the solids.
  8. Taste the broth and adjust seasoning if necessary.
  9. Your vegetable broth is now ready to be consumed during fasting periods.

Note: Feel free to customize this recipe by adding or omitting vegetables based on your preference or what you have available. Additionally, you can store any leftover broth in the refrigerator for up to 5 days or freeze it for longer preservation.

Master Cleanse 

Ingredients:

  • 2 tablespoons of freshly squeezed lemon juice (about 1/2 a lemon)
  • 2 tablespoons of organic maple syrup (grade B is often recommended)
  • 1/10 teaspoon of cayenne pepper
  • 8 ounces of filtered water

Instructions:

  1. Squeeze fresh lemon juice into a measuring cup. Make sure to remove any seeds.
  2. Measure out the maple syrup and add it to the lemon juice.
  3. Add the cayenne pepper to the mixture. Adjust the amount to your taste preference, but traditionally a small pinch (about 1/10 teaspoon) is used.
  4. Pour the mixture into an 8-ounce glass.
  5. Fill the glass with filtered water and stir well to combine all the ingredients.
  6. Drink the lemonade throughout the day whenever you feel hungry or thirsty.
  7. You can make a batch of the lemonade in the morning and carry it with you in a reusable bottle to have throughout the day.

Note: It's essential to listen to your body during the fast and adjust accordingly. If you experience any adverse effects or discomfort, consider breaking the fast and seeking medical advice.

In conclusion, fasting offers a multitude of benefits beyond weight loss, encompassing cellular rejuvenation, metabolic health, and even genetic expression. By understanding the physiological processes involved and adopting safe practices, individuals can harness the power of fasting to optimize their health and well-being.

 Disclaimer: The content of the blog is for informational purposes only and is not intended to diagnose, treat, cure or prevent any condition or disease. 
 
 

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