Weight Loss

10 Commandments of Fasting – Everything You Need to Know

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10 Commandments of Fasting – Everything You Need to Know

1) Thou shall not drink creamer or BP Coffee, but MAY drink black coffee

Coffee & Autophagy – Study

Published in the journal Cell Cycle looked to see the effects of both caffeinated and non-caffeinated coffee on autophagy

Found that both natural and decaffeinated brands of coffee similarly rapidly trigger autophagy in mice

One to four hours after coffee consumption, there was an increase in autophagy (autophagic flux) in all investigated organs (liver, muscle, heart)

Caffeine & Autophagy – Study

Published in the journal Biochemical and Biophysical Research Communications

AMPK gets triggered when your body needs to generate energy in a fuel deprived state – Fasting and glycogen depletion put you into a caloric deficit, which then ramps up your body’s adaptation mechanisms – AMPK triggers autophagy

https://www.ncbi.nlm.nih.gov/pubmed/25268764

2) Thou Shall Drink Green Tea (theanine/appetite)

EGCG increases the hormone CCK (cholecystokinin) – CCK slows down intestinal motility as it causes food to move more slowly through the intestines (feel full for a longer period of time)

CCK also modulates dopaminergic neurotransmission in the brain – it increases the level of dopamine in the brain, which decreases hunger & gives off a “feel-good” feeling

EGCG also stimulates your metabolism by activating thermogenesis – increases the amount of norepinephrine, which is used by the nervous system as a signal to the fat cells, telling them to break down fat

Theanine

Theanine an amino acid present in matcha green tea and possesses anti-anxiolytic properties, which assists in boosting alpha waves in the brain

The alpha frequency band relaxes the mind without inducing drowsiness – alpha waves encourage relaxation, induce a profound feeling of mental clarity, and help achieve an alert state of mind

L-theanine relieves anxiety in large part because it bears a close resemblance to glutamate – theanine binds to the same brain cell receptors and blocks them to glutamate’s effects, which produces inhibitory effects
3) Thou Shall Consume Salt

Sodium is well absorbed by cells and brings water in with it – thus, when you eat a large amount of sodium, it can cause cells to temporarily retain water until balanced can be restored to cellular fluid levels

4) Thou shall remain calm and practice good mindset

Increased grey-matter density in the hippocampus is known to be important for learning and memory, and in structures associated with self-awareness, compassion, and introspection

Meditation also reduces grey-matter density in the amygdala, which is known to play a significant role in anxiety and stress

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/

https://www.sciencedirect.com/science/article/pii/S1053811909000044

5) Thou shall not alter their workout routines (still train hard – catecholamine)

When fasting, you catecholamine levels are elevated, so training during your fasting window will elevate catecholamine levels even further, expediting the benefits (as well as increasing BDNF)

BDNF

BDNF levels can be different in different places – you have blood BDNF levels, CSF BDNF levels (CSF is cerebrospinal fluid; a clear, colorless body fluid found in the brain and spinal cord) and BDNF levels in various brain locations

6) Thou shall consume a small meal prior to a big meal post fast

You’re extremely insulin sensitive and fasting results in a dried mucosal layer – the thickness of gastric mucus is reduced after 24 hours’ fasting

The gastric mucus is a glycoprotein that serves two purposes: the lubrication of food masses in order to facilitate movement within the stomach and the formation of a protective layer over the lining epithelium of the stomach

https://www.ncbi.nlm.nih.gov/pubmed/14746225

7) Thou Shall try not to fast back to back days unless calories are aligned

8) Thou shall not take fat soluble vitamins during a fast (especially antioxidant vitamins – study)

The oils from the fat-soluble vitamins will break a fast, and not be absorbed properly

Study – Rejuvenation Research

To understand how fasting might make cells stronger – 1 group fasted without supplements and the other fasted with vitamin e and vitaminc

https://www.liebertpub.com/doi/10.1089/rej.2014.1624

9) Thou Shall fast a minimum of 16 hours

Simply, all of the fasting studies have shown that the benefits don’t start till around 16 hours, with the longevity benefits coming much later (20+ hours) – more the metabolic effects at 16 hours

10) Thou shall ignore the haters (no one that has ever accomplished anything has been mainstream)

Hate is a self-defense mechanism – when under attack, the ability to quickly separate foes from friends was essential to survive

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