Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions

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Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions - Thomas DeLauer



Stem Cells

This comes into play after 2-3 days of fasting

A study from USC found that prolonged fasting (2-3 days) can reset and regenerate the immune system - resulted in the depletion of white blood cells and triggered stem cell-based regeneration of new immune system cells.

Found that white blood cells are broken down during fasting, which in turn forces the stem cells in your body to produce more - the new white blood cells are not just new, but healthier and more effective than the previous cells

http://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/

Telomeres

Telomeres are a protective coating or cap at the end of each chromosomal DNA strand found in your cells

These protective caps help to preserve your DNA by preventing DNA strands from fraying or clumping together, which can lead to cellular damage, the precursor to disease and accelerated aging

An enzyme called telomerase can re-lengthen telomeres that are shortened during DNA replication

Stem cells are the sentinel cells of our body - when our cells incur damage, stem cells swoop in and secrete proteins that initiate the repair process

When our cells die, they give birth to daughter cells that can replace the cells we lose through a process called differentiation

The great thing about stem cells is that they express telomerase, so they tend to maintain long telomeres

Additionally, cells that are born directly from stem cells likely have longer telomeres than cells that aren’t, based on the simple fact that they’re one cell division away from exposure to high levels of telomerase

The more stem cells means more daughter cells from those stem cells - daughter cells that come directly from stem cells are a step removed from telomerase, and therefore should have longer telomeres

https://www.nature.com/articles/ncomms4557

Ketones

The body begins, on average, burning ketones between 24 to 48 hours of fasting - BHB, in particular, has been found to benefit the immune system

A study from the Yale School of Medicine found that exposing human immune cells to BHB following 2 days of fasting resulted in a reduced inflammatory response

BDNF

Study published in the journal Applied Physiology Nutrition & Metabolism found that a 48-hour fast upregulated BDNF by ∼ 3.5-fold

https://www.ncbi.nlm.nih.gov/pubmed/25494871

Autophagy

There’s no set time for when autophagy kicks in - autophagy is always occuring on some level, but increases when fasting

So it seems that the length for autophagy should really be based on the length of the other benefits as it’ll be occurring alongside them

How to Start

4 to 5 days of keto before to make the transition easier - the body’s of those who are not fat adapted are reliant upon a constant supply of sugar

If you jump headfirst into a fast, your body won’t be able to efficiently utilize stored fats - when your blood sugar dips, it’ll bring about symptoms such as lightheadedness, carb cravings, dizziness, the inability to focus and your usual sugar crash


How Should I Break My Fast

Break fast with lean protein at night, then go to bed, and resume normal eating (for extra fat burning)


Should I Workout

Low intensity exercise would still be ideal as it’s preferable to deplete muscle glycogen, not just liver glycogen

A main function of glycogen is to maintain a physiological blood glucose concentration, but only liver glycogen directly contributes to release of glucose into the blood

Skeletal muscles are unable to release glucose (because muscles lack glucose 6-phosphatase) and muscles glycogen is mainly a local energy substrate for exercise, rather than an energy source to maintain blood glucose concentration during fasting

Muscle glycogen can be broken down to lactate, which can be transported to the liver and via gluconeogenesis in the liver contribute to maintaining euglycemia (Cori cycle)

However, humans do not show major decrease in muscle glycogen content during fasting - in contrast, the liver glycogen content decreases rapidly during fasting and the liver glycogen content has decreased by ∼65% after 24 h fasting

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3248697/
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Keto Diet
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