Fast to Live Long!

What is Fasting?

Fasting is defined as completely avoiding or reducing intake of food, drinks or both for a specific period of time. Our bodies enter a state of fasting if we don’t eat or drink for 8-12 hours.

Scientists started researching fasting with the intention of its most expected effect – weight loss. However, what they found was much more than mere weight loss. These studies found metabolic changes with fasting that lead to a wide array of health benefits.

Metabolic Changes With Fasting:

Metabolic changes with fasting start three to five hours after eating. Fasting leads to metabolic activation rather than a contrary earlier belief that fasting slows down metabolism leading to energy conservation hampering weight loss. Fasting-induced metabolic activity signals the body to use alternative energy sources available in the body and that has been detected by increased branched chain amino acids. Increased levels of leucine, isoleucine, and ophthalmic acid detected with fasting have been correlated with anti-aging mechanisms and muscle mass. Interestingly, these compounds are found in lower levels in the elderly population. Fasting also induces ketosis with the release of ketones (beta-hydroxybutyrate) from liver, which is used as an energy source while we are fasting. Beta-hydroxybutyrate promotes cell division in the cells lining our blood vessel which is equivalent to making our cells “young again”. 

Additionally, an increase in antioxidant metabolites and mitochondrial activity (which is the powerhouse in our cells) are also seen to combat oxidative stress that is a part and parcel of prolonged fasting.

Studies have also detected increased purine and pyrimidine levels and decreased pro-inflammatory agents, which translates to increase protein synthesis and gene expression leading to selective protein synthesis of most required proteins and reduced inflammation.

Researchers have identified 44 unique metabolites that increase during fasting, some of which increase up to 60-fold (Ref. https://www.nature.com/articles/s41598-018-36674-9)

Prolonged fasting has also been shown to increase white blood cells in animal studies, which means stronger immunity. Cancer cells thrive on glucose, fasting deprives cells of glucose and the increased activity of white blood cells launches a two-pronged anti-cancer immune attack on cancer cells, thereby leading to cell death.

“fasting prepares our body for its magnanimous benefits, but the benefits actually occur when we start eating normally again.”

Benefits of Fasting:

• Weight Loss: Fasting state allows our body to tap into fat reserves. This can result in loss of 0.5 pounds of true body fat per day of fasting.
  • Keeps blood vessels young and healthy which lowers chances of developing age-related conditions like heart problems, high blood pressure, Alzheimer’s disease and cancers.
  • Increases lifespan
  • Reduces inflammation
  • Strengthens immune system

Types of Fasting:

There are many different ways of fasting and calorie restriction protocols described in medical and wellness literature; which way is best continues to be an ongoing debate. There are short- term micro-fasts, intermittent (16-20 hours of fasting) and prolonged fasting (lasting 48 hours). All have shown to reduce fat while maintaining muscle mass.

Which Fasting Protocol Is Right For You?

Fasting, no matter which kind you choose, has shown great benefits to overall health.  It is by far the simplest way to maintain caloric balance without getting our lives complicated with different kind of commercially pushed diet regimens. Fasting makes it ok and tolerable to take a break from eating for a bit and as long as you don’t binge and stay balanced with your intake post fasting, you will reap the benefits of it.

It is important to know your body and choose the duration of fasting based on what your body can endure, you can start with shorter hours of no food and then keep dialing few notches up gradually.

It is crucial to remember, that fasting prepares our body for its magnanimous benefits, but the benefits actually occur when we start eating normally again. Remember, its all about balance – don’t overdo it.

What’s next: Researchers are keen on finding ways to trigger fasting-induced beneficial reactions in our body without the need to fast.  Who knows, someday we might have a pill to take, which can keep us young and immortal.

Interesting fact: In a few weeks, Muslims all over the world will observe the month of Ramadan (month of fasting). They will be fasting from sunrise to sunset and although the spiritual background in avoiding food is to feel for the less fortunate among us, they get extra kicks of wellness and possible longevity from it as well.

Would you ever try fasting to lose weight or prolong your life span? If yes, which fasting protocol would you try? Would love to hear your thoughts!