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New Science on How to Break a Fast (Intermittent Fasting Guide) – Thomas DeLauer
There’s some new evidence on breaking a fast. Yep. That’s one thing that I talk about quite frequently, is what to break your fast with.
Some recent science has really brought to light what we need to be paying attention to when it comes down to breaking our fast as far as our specific hormones are concerned, particularly in the world of cortisol.
Now, we know of cortisol as this bad hormone, but, in reality, it’s actually quite good for us during a fast. We just don’t want it elevated while we break a fast. We have to apply some specific measures to get our cortisol levels a little bit lower. I’m going to explain how exactly this works.
What we have found now recently is that while we are fasting, cortisol levels are high, but they’re not high chronically. They’re high in pulses, meaning our morning pulse of cortisol might be a little bit bigger or our afternoon pulse of cortisol might be bigger, but they don’t stay elevated throughout the whole time.
What we have to understand is the relationship between cortisol and insulin. Here’s where everything is going to be broken down for you. When we eat food, our insulin is spiked.
No matter what we eat, we have a little insulin spike. Whether we eat carbohydrates, proteins, or fats, our insulin is spiked. Cortisol is only going to cause us to store fat when it’s combined with insulin.
In fact, cortisol helps you burn fat. Cortisol turns on fat-burning hormones. It turns on hormone-sensitive lipase. During a fast, spikes in cortisol are very high, but the moment that we eat, we don’t want cortisol to be high.
When we break our fast, we somehow have to get our cortisol levels lower before we eat and spike our insulin. Remember, cortisol high plus insulin high equals fat accumulation, specifically in the belly. Insulin being a little bit high without cortisol being high isn’t nearly as bad.
First off, you can relax a lot, try to get your stress levels nice and low. When you’re fasting, it’s going to be hard to have that happen anyway. You’re already physiologically stressed.
What I have figured out is in the couple of hours leading up to breaking a fast, try to consume a little bit of cinnamon in your water.
Adding a little bit of cinnamon to your water or consuming some tea that has cinnamon in it is going to help you out a lot. Here’s why. Cinnamon acts like insulin in the body.
What it does is it triggers the cells to open up in the same way that food would. When we eat food, insulin spikes, and it tells the cell to open up.
Another thing you want to do is you want to add some extra salt towards the end of your fast. This isn’t just to keep you minerally balanced.
No, cortisol has a direct relationship with salt. If our salt increases for a little bit, our body backs off production of what’s called aldosterone. That slowing down of aldosterone ultimately.
By tag teaming and doing that together, a little bit of cinnamon, a little bit of salt, and a little bit of protein when we do break our fast, that makes it so that our cortisol levels go down, but also, at the same time, makes it so that, of course, the cinnamon’s bringing the blood sugar down and bringing the insulin levels down.