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What is The Most Effective Fasting Method for Longevity, Health, And Weight Loss?

What is The Most Effective Fasting Method for Longevity, Health, And Weight Loss?

anthony-loera anthony-loera
17 minute read

The food we eat, the time we eat, and the amount we eat can affect the length of our lives (also called lifespan).

For the best foods to consume to prolong your life and live longer, we discuss some of the best diets for longevity and food choices in this article.

Yes, we have also been asked the question of “what and when to consume for maximum longevity,” -- which we will briefly discuss here in the article.

So how much should we eat? With more than 100 years of research, it is suggested that eating less can slow aging, increase longevity, and reduce the chance of developing many age-related diseases, such as Alzheimer's, heart disease, and cancer.

The process of eating less is done through caloric restriction or fasting. Yes, I am no fan of this, but science is indisputable.

This article is about Fasting. We'll begin by comparing the research on caloric restriction as opposed to. Fasting, then discuss the most effective method so far and conclude with a few essential points that are helpful when fasting.

Now let's get started!

Caloric restriction versus Fasting

Caloric restriction is eating less food all the time (which is incredibly difficult for many people). Fasting is when you eat less frequently but occasionally.

So, what's an example of Caloric restriction? It is limiting caloric intake (food calories). So rather than consuming about 2000 calories from McDonalds' in a day, you can restrict your food by 25 percent or 30 percent fewer calories each day. (So maybe about 1400 to 1500 calories or less). Caloric restriction has increased longevity and lowered the risk of many age-related illnesses. [1][2][3]

It's not simple to eat less food and continue doing it for many years or throughout your life. Some believe you will always be hungry, but others seem to get used to it. After practicing low-calorie eating, many people can get used to it and sometimes feel full as their stomach shrinks to accommodate.

A caloric limit doesn't have to be all that difficult. One simple method to cut down on calories is eating two meals daily. This will cost you less cash and a lot of time (no cooking or eating!)

Caloric restriction is the term used to describe limiting energy intake throughout the day. Fasting refers to not eating for specified times.

The lines between Fasting and caloric restriction are a bit blurred. In the end, if you are a regular faster, you're likely also to limit calories all over.

Different methods of Fasting

The most popular method of Fasting is "intermittent fasting." Intermittent Fasting refers to fasting for a specific period, usually lasting 12 hours daily to two days, but at other times (or days), you eat the normal stuff you would on a normal day.

Also, there is "prolonged Fasting": you fast for prolonged periods, which is a minimum of 2 days, and you do this each week for multiple months.

But, this type of fasting means that you fast for short periods of time, quite often, whereas extended Fasting is when you fast for more prolonged periods every few weeks or even months. [4]

There are many methods to speed up; however, it can be challenging to determine the most efficient way.

 

The three most sought-after fasting techniques are:

 

1. Time-restricted fasting (also known as time-restricted eating or eating with time restrictions)

When fasting is restricted to a specific time, the person eats only within the specified duration of the day.

For instance, you can only consume food within 8 hours, e.g., between 12 noon and 8 pm. The remaining 16 hours you don't eat -- the fast. This is known as “the 16/8" method.

There are a variety of variations of this. Certain people eat only six or four hours, whereas some skip meals or breakfast daily. Personally, I have tried the 2/6 method, where I only drink black coffee in the morning and take my first big meal at or after 2 pm. I also do not eat after 6 pm unless it's a drink with little to no protein, sugar, or carbs. Water is always good with your multivitamins and supplements.

 

What is the ideal time to set for your "eating time"?

Researchers believe that your eating time should be set earlier in the day rather than later.

The reason is that our body's metabolism changes throughout the day. In the morning, up to noon, our bodies are the best equipped to deal with the food we eat. That is, to process fats, insulin, glucose, and amino acids and deal with the massive increase in inflammation and oxidative stress each meal.

In one study who were at risk of developing type 2 diabetes who ate within the 9-hour eating window between 8 am and 5 pm saw an average reduction of 36 percent in their glycaemic responses to eating a meal and a decrease in fasting triglycerides as compared to those who ate in an extended 9-hour window that ran from noon until nine midnight.

Another study revealed that insulin sensitivity blood pressure, blood pressure, and oxidative stress increased significantly in people with prediabetes who consumed food in an 8-hour timeframe (between 7 am, and 3 pm) as opposed to those who ate during a 12- hour time frame (from 7 am until 7pm). [5]

 

The study and many others demonstrate that eating can significantly impact your metabolism and overall health!

 

2. One-day Fasting

As the name suggests, one-day Fasting means going throughout the day without eating. Some people opt to do this only once a week, while others opt to follow it every other day (this method is referred to as "alternate-day fasting").

Another alternative is the 5/2 diet. On two days that are not consecutive during the week, one consumes 300-600 calories daily. This isn't strict Fasting. However, the calories consumed are much lower than usual.

 

3. Multiple-day fasting (sometimes called prolonged Fasting)

You can also fast for several consecutive days. Examples include fasting for two days a week, three days each month, or three days each three months.

 

Fasting: how to succeed

As you can see, there are many ways to speed up your time. What is the most effective method to maintain your endurance? What are the most important aspects to consider while fasting?

First, let us say that nearly every fasting technique is good for your health (as you don't overdo it and be aware of the caveats we'll discuss below).

Fasting triggers a variety of Renoprotective ("anti-aging") mechanisms, such as inducing autophagy, which results in cells digesting more waste material, which otherwise is accumulated [6][7], which causes aging and also the activation of a variety of protective genes such as sirtuins or decrease inflammation. [8][9][10]

Even the tiniest amounts of fasting can provide significant health advantages. For instance, if your fast is for twelve hours or even for one week, you'll observe improvement in your metabolism, cellular repair genes as well as insulin sensitivity the list goes on. (Luckily, the fasting period of 12 hours is easy: avoid eating any food later than dinner (e.g., from 7 pm to 7 am the following day).[11]

So, it's not a surprise that fasting can potentially extend life span. For instance, rats that were fasting every day for a week lived more than 83 percent longer than those who could eat at any time and however much they desired. [12]

Mice who fasted for four consecutive days in two weeks grew on average 33 % greater (64 weeks, as opposed to 48 to 48 weeks in mice that did not fast):

Mice that fast for four days every two weeks live considerably longer than mice that can eat as much as they want. Source: Influence of short-term repeated fasting on the longevity of female mice. [13]

 

What is the best method for fasting?

This is the most crucial concern: What is the most efficient way to speed up?

The most effective fasting method is most likely three days of fasting every month or each new season. Thus, you fast for three days at the beginning of every winter, autumn, and spring.

Three-day fasting has the most significant health benefits: you enter ketosis at a proper level that stimulates autophagy. Research has shown that three days of fasting can help reboot stem cells and strengthen the immune systems. [14][15]

When you have shorter fasts, there is no chance of obtaining those effects (e.g., the induction of ketone), or the results (like healthy stem cells or reprogramming) will be less pronounced.

Properly achieving ketosis will only be able to accomplish in the first 2-3 days of fasting. The blood levels of ketones increase faster than this, but you can achieve substantially higher and better levels at the end of two days.

 

If you decide to fast, four things occur:

 

The first 4-6 hours following the last meal

Your blood sugar levels from the last meal will drop in your blood. This is also the reason why you begin feeling hungry at this time.

 

Between 4 and 24 hours after your last meal

If blood sugar levels are low, the body begins to break down glycogen storage in the muscles and liver to produce glucose. This is essential to keep your blood sugar levels stable and is needed by the brain. The body will also begin to break down the fats (triglycerides) into free fatty acids, which are absorbed into your bloodstream, providing an alternative energy source in place of glucose.

 

Three days following your last meal

Within the initial 24 hours, glycogen levels begin to be diminished. Ketosis occurs, and the body makes ketones. This is mainly to help keep the brain functioning. However, it can also be used by other organs.

Usually, the brain depends on glucose (not proteins or fats) for its function. As glucose is scarce, the liver produces ketones, a second fuel source that will fuel brain cells.

Free fat acids derive ketones. Free fatty acids are released from fat cells, which store fat in triglycerides. 

When you fast when you are not eating, the triglycerides within the fat cells break in free fatty acids that enter the bloodstream and eventually reach the liver, which converts them into ketones. The ketones are absorbed by the bloodstream and are absorbed by all tissues, even the brain. These ketones are acetone, acetoacetate, and beta-hydroxybutyrate. Ketones offer various advantages, including reducing inflammation, enhancing brain health, neurogenesis (creating more neurons), and improving metabolic rate. Ketones are also a significant reason people affirm that they think more clearly on the third or second days of fasting. [16]

 

Three days after your last meal

Ketosis is highly activated. Ketones have numerous positive effects, particularly on the brain. Other regulatory mechanisms, including autophagy, increased insulin sensitivity, and enhanced stem cell maintenance, are also in full force. Cells stem from the body are fixed and require additional regular care. The levels of ghrelin, a hunger hormone, drop around the time of day 3. This means people notice less hunger. IGF-1, a hormone that increases aging speed, begins to decrease significantly. Insulin levels are diminished considerably.

You can see that many beneficial and healthful effects will only begin to manifest after a fasting period of 3 days, and many ideal people believe it is the three-day fast.

After three days, ketosis starts moving, insulin and IGF-1 drop drastically, and stem cells begin to defend themselves and keep themselves healthy.

Fasting is an excellent method to lower the risk of many diseases, slow some aging processes, and help people live longer.

However, fasting may be risky. In many instances, fasting could go incorrectly, and taking care to reduce risks is crucial.

 

Why fasting may be harmful or unsafe?

1. A lot of muscle breakdown

If you fast, particularly for longer than a day, it is possible to experience the breakdown of muscles, which can result in muscle pain and lead to extreme back pain. There are methods to reduce this, as we will explain in the following paragraphs (like using caprylic acid and electrolytes).

 

2. The risk of developing further vitamin, mineral, and other micronutrient deficiency

Most likely, the most significant issue in regular fasting is that it can cause or triggers micronutrient deficiency. Micronutrient deficiencies are frequent. Most people, including those eating healthy, are insufficient with various micronutrients or are taking them at a low level, often not even realizing that. Studies have shown that 70 percent of the population is not getting sufficient magnesium, a vital mineral essential for longevity and health. Many people lack adequate levels of iodine, B vitamins, iron (especially for women), omega-3 fats Vitamin D Vitamin K, zinc, and many more.

The resulting deficiencies can cause various health issues ranging from brain fog to fatigue to the increased risk of developing cancer or Alzheimer's, as well as accelerated aging.

We discuss in this article the reason why there are so many people who are deficient and the reason why the mineral and vitamin government recommendations are not up to scratch.

Fasting, in which you eat less, can cause deficiencies, affecting your health and speeding up aging in the long run.

So, if you are fasting, make a definite schedule to take your supplements. Even if you are eating well, you will likely require additional vitamins and supplements.

 

3. Too much fat loss

Fasting may lead to excessive weight loss, particularly for those who are at an average weight or are already slim or overweight. This happens when you fast too often, as with intermittent fasting, where you do not fast for a day, which can cause excessive weight loss.

If you are experiencing too much weight loss, it's advisable to only fast for one day per week, or more effectively, too fast for three days each season, as we discussed earlier.

 

4. Stressing too much for your body

Fasting can cause stress to the body. It triggers stress hormones such as adrenaline and cortisol. If you are already in weak health, suffer from a lack of weight or strength, have a chronic condition, have deficiencies in micronutrients, or have a soiled gut microbiome, a fast can cause stress to the already stressed body.

 

5. Being female

Research suggests that fasting is less beneficial or may cause more adverse effects for women than men.

For instance, in one study, fasting increased the sensitivity to insulin in males. However, it weakened it in females. This was observed during intermittent fasting, a highly intense and demanding way of fasting that is, according to us, too strenuous for the body.

Additionally, studies on rodents have shown that fasting may differ for female and male rodents.

In addition, women are more susceptible to deficiencies in micronutrients, such as iron and iodine. If they regularly fast, it can exacerbate these deficiencies and, in the long run, become less healthy.

In general, women must be aware of their fasting and be sure not to overdo it. For example, instead of fasting each week, they could think about having a 3-day fast at the beginning of each season.

 

6. Utilizing specific medicines

If you fast, you don't consume essential electrolytes. These are minerals that include sodium, magnesium, potassium, and calcium. Electrolytes are necessary to carry out various vital functions, including sending nerve signals, contracting those muscles (including your heart), and regulating numerous processes in your body.

Suppose you're an individual suffering from heart disease or are taking medication that could cause a reduction in electrolytes (e.g., specific drugs that decrease hypertension). In that case, you may risk having more negative effects from fasting.

One approach to reducing this problem is to consume electrolytes when they fast (see further).

 

WHO SHOULD BE CAREFUL WITH FASTING?

You shouldn't fast if you:

  1. ·         Are overweight or thin, or are you prone to lose too much weight.
  2. ·         Are undernourished and lacking in micronutrients
  3. ·         Are suffering from a chronic illness.
  4. ·         Are feeling weak or weak, or have poor health conditions.
  5. ·         Use medications that may hinder fasting, in particular, those that reduce electrolytes.
  6. ·         Are pregnant or nursing.
  7. ·         Younger than 18 years old.

 

IMPORTANT THINGS TO DO DURING FASTING

Fasting is very beneficial. If appropriately done., As we've mentioned before, it's crucial not to overdo it. This can mean that you are fasting too often (like each day), which can put excessive stress on the body and result in significant deficiencies in micronutrients.

 

Second, when fasting, we recommend performing these things:

1. Consume electrolytes (sodium or potassium, magnesium, and calcium)

The body requires electrolytes for proper function (e.g., nerve conduction, muscle contraction, etc.). When you fast, these supplements can minimize adverse side effects (like fatigue, dizziness, heart palpitations, and brain fog, for example.

On a day of fasting, you can take some potassium. 400 to 500 mg of magnesium and 1000 mg of calcium, and around 1000 to 2000 mg of sodium. Ideally, the electrolytes should be divided into two doses, first in the early morning and one at night.

 

2. Consume one tablespoon (15 milliliters) of caprylic acid three times a day while fasting

This is more like a hack rather than a necessity. Caprylic acid is a medium-chain fatty acid with numerous health advantages. It's an exclusive fat because brain cells can utilize it for energy (mostly, brain cells use ketones or sugar for proper functioning).

Caprylic acid can be quickly converted into ketones by the body. So, taking caprylic acids during fasting can help you be in ketosis quicker and boost the levels of ketones.

Another advantage is that caprylic acid has some calories (15 milliliters of caprylic acid daily equals 300 calories), which means that your body will have some energy. In this way, you lessen the strain of excessive fasting on your body, and you can reduce muscle breakdown and muscle cramps and pains.

 

CONCLUSION

Fasting is an excellent method to boost your health, slow the aging process and lower the risk of many age-related illnesses, such as heart disease, type 2 diabetes, and even cancer and Alzheimer's.

Humans aren't made to eat continuously throughout the day, which we're not used to. In the prehistoric era, we could not consume food during large portions of the day or for an extended time.

A regular fasting routine is a normal state of your body and should be incorporated into your daily life to gain numerous health benefits.

It is essential to ensure that you are doing the right thing when you fast by providing that you're not causing more micronutrient deficiencies that nearly everyone suffers from and making sure that you don't fast too long or put excessive stress on your body.

In addition to fasting through eating the same food items, there are different "fasting-mimetics": substances that could trigger various health benefits or mechanisms that you can activate while fasting, such as activating autophagy, DNA protection antioxidant enzymes, repairing proteins, and so on.

RevGenetics have some of the most effective supplements that can help you on your journey toward Longevity and Weight Loss.

 

References:

  1. https://pubmed.ncbi.nlm.nih.gov/19590001/
  2. https://www.sciencedirect.com/science/article/pii/B9780128018163000480
  3. https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-122319-034601
  4. https://www.nature.com/articles/s43587-020-00013-3?proof=t
  5. https://www.sciencedirect.com/science/article/pii/S1550413118302535
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/
  7. https://pubmed.ncbi.nlm.nih.gov/21106691/
  8. https://pubmed.ncbi.nlm.nih.gov/24048020/
  9. https://pubmed.ncbi.nlm.nih.gov/24440038/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471315/
  11. https://pubmed.ncbi.nlm.nih.gov/15640462/
  12. https://www.karger.com/Article/Abstract/212538
  13. https://www.sciencedirect.com/science/article/abs/pii/S0047637400001093
  14. https://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/
  15. https://pubmed.ncbi.nlm.nih.gov/24905167/
  16. https://pubmed.ncbi.nlm.nih.gov/28826372/

 

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