The Complete Guide to Fasting is a good introduction to fasting, with its benefits, variants, and dangers.
P. 5
Type 1 Diabetes, no insulin. Type 2 Diabetes, insulin, but resistance to insulin.
P. 7
Ketogenic diet makes fasting easier.
P.22: Fasting is voluntary, starvation is involuntary. Fasting is obviously good, but big food companies advertise against fasting (nutritionists). Bad for business.
P.23: Insulin is used to store and use food for energy (carbs, protein, and fat (but less). Insulin is a hormone. Protein increases insulin production.
P.24: Food increases insulin = Sugar store, fat production. Fast decreases insulin = Burn sugar, burn body fat.
P.26: Take multivitamin supplements daily when fasting.
P.27: GH (Growth Hormone) made by pituitary gland decreases with age. Counters the effect of insulin by increasing glucose and blood sugar levels. GH is great for athletes (maintain lean mass + improve recovery time).
P.28: Eat well. Avoid corn syrup, artificial flavors, artificial sweetener, overdependence on refined grains. Nutrients (macro) and calories not important, focus on specific foods to eat.
P.29: Eat natural fats (salmon), fats in meat + dairy not unhealthy. Avoid processed vegetable oils (corn, sunflower, canola) — they are inflammatory. They contain omega 6 fats. While some is necessary, too much is bad. Omega 3 is essential, we should eat more of it (nuts, cold water fat fish, seeds).
5 Steps for Good Nutrition
- Eat whole, unprocessed foods.
- Avoid sugar
- Avoid refined carbs
- Diet high in natural fats
- Balance feeding with fasting
Fasting Benefits
- Anti-ageing
- Weight loss
- Type 2 Diabetes
- Boosts brainpower and heart health
5 Myths about Fasting
- Fasting causes starvation
- Fating makes you burn muscle
- Fasting causes low blood sugar
- Fasting results in overeating
- Fasting deprives the body of nutrients
P.84: Significant research suggests that 3–5 day fasts result in improvements in insulin signaling, rest of immune function, abnormal and pre-cancerous cells are pushed towards apoptosis , which selects for healthy cell types. This process, in theory, should reverse signs and symptoms of ageing.
When the body gets a break from constant digestion of food, it can focus on repair and restoration. This done through autophagy, a process that helps get rid of chronic inflammation and/or neurological conditions.
P. 96: Do not fast if you are malnourished, underweight, diabetic, pregnant, have GERD.
P.102: Be well-hydrated during fasting. Tea, all kinds, are good for fasts. So is coffee and bone broth. It is also okay to add small amount of cream and coconut oil to coffee.
Intermittent Fasting
P.104: There are variations of fasts including 12 hr, 16 hr, 20 hr and 24 hr fasts. The one suitable for most is the 16 hour fast.
P.106: Night time eating causes an increase in insulin response. Best to eat largest meal between 2 and 3 pm — an underrated and healthy aspect of the Mediterranean diet.
Top 9 Fasting Tips
Originally published at https://unearnedwisdom.com.
