What's The Point Of Fasting For Autophagy?
Do You Know The Benefits Of Fasting?
What is Autophagy?
Our intestinal tract is a highway for the foods we eat. If we are constantly ingestion, there will be a steady flow traffic driving through our bodies. After years of usage, all roads and highways need to be repaired. The issue is that the repairs can’t take place unless all the traffic is off the roads allowing the repair crews to do their thing.
When you fast, this allows the cells of the gut and throughout the body a chance to recover activating a natural process called autophagy, which means “self-eating” in Greek. Fasting for Autophagy is when your cells break down and recycle their old and damaged parts, making room for new and healthy ones.
This helps to maintain cellular health, prevent diseases, and promote longevity. Fasting is one of the ways to stimulate cellular autophagy, as it puts the cells under stress and triggers them to activate this self-cleaning mechanism.
Beneficial effects:
- Reducing inflammation and oxidative stress, which are linked to aging and chronic diseases12.
- Enhancing metabolic health, such as improving insulin sensitivity, blood sugar levels, blood pressure, and cholesterol levels13.
- Protecting against neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, by clearing toxic proteins from the brain14.
- Boosting immune function and fighting infections by removing damaged or infected cells12.
- Improving physical performance and muscle strength by stimulating muscle growth and repair15.
Types of fasting:
- Intermittent Fasting – Time Restricted eating: 16/8 Method – Only eating between 10 a.m. and 6 p.m. 14/10 Method – Only eating between 9 a.m. and 7 p.m.
- Alternate-day fasting – Involves “modified” fasting every other day. For instance, limit your calories on fasting days to 500 ― or about 25% of your normal intake. Keep a normal healthy diet on non-fasting days.
- Periodic fasting – Topping your calories at 500 for two days a week. Keep a normal healthy diet on non-fasting days.
- Prolonged fasting – Complete fasting for 24-48-72… hours. Nothing but water with a little ionic sea minerals or Celtic sea salt. Expect some side-effects.
The optimal duration and frequency of fasting for autophagy are not yet clear, as different studies have used different methods and measurements. However, some animal studies have shown evidence of autophagy after 24 hours of fasting, which starts peaking at around 48 hours of fasting3. Some human studies have also detected signs of autophagy after 24 to 72 hours of fasting5.
How to approach fasting? Here are some tips to make it easier and safer:
- Start gradually: Don’t jump into a long or strict fast without preparing your body first. Start with shorter or less frequent fasts and increase the duration or intensity gradually as you feel comfortable.
- Stay hydrated: Drink plenty of water and other non-caloric fluids during your fasts to prevent dehydration and headaches. You can also add some lemon juice, apple cider vinegar, or salt to your water to replenish your electrolytes.
- Break your fasts wisely: Don’t binge on junk food or overeat after your fasts. Break your fasts with healthy foods that are high in protein, fiber, and healthy fats. This will help you feel full and satisfied without spiking your blood sugar or causing digestive issues.
- Listen to your body: Fasting is not for everyone and may not be suitable for some people with certain medical conditions or special needs. If you have any doubts or concerns, consult your doctor before starting any fasting regimen. If you experience any adverse effects such as dizziness, nausea, fatigue, or weakness during your fasts, stop immediately and seek medical attention.
Fasting can be a powerful tool to improve your health and well-being if done correctly and safely. Remember, fasting is not a magic bullet or a quick fix. It is a lifestyle choice that requires discipline, patience, and consistency. But the rewards are worth it!
Of course, fasting for autophagy might not be suitable for everyone, and it may have some side effects or risks depending on your health condition, medication use, or lifestyle factors. Therefore, before you start any fasting regimen, you should consult with your medical doctor or a qualified nutritionist to make sure it is safe and appropriate for you.
If you are interested in learning more about cellular autophagy and fasting, or if you have any questions or concerns about your health, please do not hesitate to contact me or book an appointment with me. I would be happy to discuss these topics with you in more detail and provide you with personalized advice and guidance.
The Illusion of Self-Control: How Fasting Can Teach Us to Master Our Minds
Self-control is the ability to resist or delay gratification in order to achieve long-term goals or adhere to moral standards. It is often considered a virtue and a key factor for success in life. However, self-control is not as simple as it seems. In fact, some researchers argue that self-control is an illusion, and that we are largely influenced by external factors and subconscious processes that shape our decisions and actions.
One way to challenge this illusion and test our self-control is to engage in voluntary fasting, which is the deliberate abstention from food for a certain period of time. Fasting has been practiced for various reasons throughout history, such as religious devotion, health benefits, or political protest. Fasting can also be seen as a form of self-experimentation, where we can observe how our mind and body react to the absence of a basic need.
Fasting can reveal several truths about self-control, such as:
- Self-control is a limited resource. Research has shown that self-control relies on a finite amount of mental energy that can be depleted by various factors, such as stress, fatigue, or temptation. When we fast, we experience hunger pangs, cravings, and mood swings that can drain our willpower and make us more likely to give in to other impulses. Therefore, fasting can help us recognize our limits and learn how to conserve and replenish our self-control resources.
- Self-control is a skill that can be improved. Just like any other skill, self-control can be enhanced by practice and training. Fasting can be seen as a form of self-control exercise, where we challenge ourselves to resist the urge to eat and stick to our goal. By doing so, we can strengthen our self-regulation muscles and increase our confidence and resilience. Fasting can also help us develop strategies to cope with difficulties, such as planning ahead, seeking support, or distracting ourselves from temptations.
- Self-control is a matter of choice. Ultimately, self-control is not something that happens to us, but something that we choose to do. Fasting is a voluntary act that requires intention and commitment. We can decide when, how, and why we fast, and we can also decide when to stop. Fasting can help us realize that we have the power to control our actions and shape our lives according to our values and goals.
Choosing to fast may not be for everyone, and it should be done with caution and moderation. However, for those who are interested in exploring their self-control abilities, fasting can be a valuable tool for learning and growth. Fasting can help us break the illusion of self-control and discover the reality of self-mastery.