TLDR - If you are constantly eating, your body is always focused on digestion. Fasting gives your body a break from digesting food, allowing it to focus on repair and healing processes.
Short Term Fasting (Under 24 Hours)
Short term fasting, often referred to as intermittent fasting, involves cycles of eating and fasting within a 24 hour period. Popular methods include the 16/8 method (16 hours of fasting with an 8 hour eating window) and the 18/6 method. Here's how short term fasting can benefit you:
Cellular Repair: Short term fasting initiates autophagy, a process where cells remove damaged components, promoting cellular repair and reducing inflammation.
Metabolism: Fasting helps the body switch from burning glucose to burning fat for energy, aiding in weight loss and improving metabolic health.
Mental Clarity: Many people report enhanced mental clarity and focus during fasting periods, likely due to more stable blood sugar levels and the release of brain boosting chemicals like brain derived neurotrophic factor (BDNF).
Insulin Sensitivity: Fasting can lower blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes.
It's recommended to eat in the early part of the day when following short term fasting. This practice helps set your circadian rhythm, fuels your body with essential nutrients for biological processes, and signals your body that it doesn't need to be stressed about food for the rest of the day.
Extended Fasting (Over 24 Hours)
Extended fasting, which lasts beyond 24 hours, can bring about deeper physiological changes and benefits. Common forms include 48 hour and 72 hour fasts. The benefits of extended fasting include:
Enhanced Autophagy and Cellular Rejuvenation: While short term fasting initiates autophagy, extended fasting significantly amplifies this process, leading to more profound cellular repair and detoxification.
Hormone Regulation: Prolonged fasting can enhance the secretion of growth hormone, which plays a key role in fat metabolism, muscle growth, and overall healing.
Immune System Reset: Fasting for more than 48 hours has been shown to trigger the regeneration of immune cells, contributing to a stronger immune system.
Reduced Inflammation: Extended fasting can markedly reduce inflammation, which is a root cause of many chronic diseases.
Improved Heart Health: Fasting can lead to reductions in blood pressure, cholesterol levels, and triglycerides, supporting cardiovascular health.
Additional Benefits
Metabolic Switching: Fasting forces the body to switch from glucose metabolism to ketone metabolism. This shift not only helps in fat burning but also provides a cleaner energy source for the body and brain.
Reduced Oxidative Stress: By lowering the production of free radicals, fasting reduces oxidative stress, which can damage cells and contribute to aging and disease.
Anti Inflammatory Effects: Both short term and extended fasting can decrease inflammation markers in the body, promoting overall health and reducing the risk of chronic diseases.
Stem Cell Activation: Extended fasting has been shown to activate stem cells, promoting the regeneration of tissues and enhancing the body's natural healing processes.