Intermittent fasting has become a buzzword in the health and fitness world. With over 200 studies backing up its benefits, it’s no wonder why more and more people are trying this way of eating. From resetting the body’s hormone receptors and transmitters to improving insulin sensitivity, fasting has been shown to have a variety of positive effects on the body.
In this article, we’ll talk about the most important benefits of intermittent fasting, such as autophagy, the production of human growth hormone, and the switch from glucose to ketones. We’ll also cover the different variations of short-term intermittent fasting and extended fasting, so you can find a fasting regimen that works for you.
Intermittent fasting has gained popularity as a method to lose weight and improve overall health. Over 200 studies show that fasting activates eight major repair processes in the body, which protect and improve its health.
Repair Processes in the Body
These eight major repair processes are:
- Autophagy
- Resetting of appetite, hormone receptors, and transmitters
- Improved insulin sensitivity
- Shrinking of tumors and killing of cancer cells
- Increased production of brain-derived neurotrophic factor (BDNF) protein
- Boosting of sirtuin (SRT) protein production
- Reduction of visceral fat and cytokine inflammation
- Improved kidney function and lower blood pressure
Autophagy
Autophagy is a cell repair process that helps clean up damaged cell components and keeps cells functioning properly. It declines with age, but fasting can help accelerate this process. Autophagy starts after about four days of not eating and helps the body get rid of proteins it doesn’t need.
Skin blemishes, cysts, damaged muscle fibers, and tumors are all examples of these proteins. Fasting can assist in feeding the body with these scavenged proteins, which are then sent to the digestive system to be reused.
Resetting of Appetite, Hormone Receptors, and Transmitters
Fasting can help reset the body’s appetite, hormone receptors, and transmitters. Overeating reduces the sensitivity of three appetite suppressor hormones: insulin, leptin, and GLP-1. Fasting can change how sensitive you are to these hormones and make your transmitters and receptors more sensitive.
Improved Insulin Sensitivity
Fasting can lead to a lack of glucose, which can help reverse insulin resistance and make insulin sensitivity better in general. This can be especially beneficial for people who have type 2 diabetes or are at risk of developing the disease.
Shrinking of Tumors and Killing of Cancer Cells
Cancer cells need a lot of glucose in their blood to grow and thrive, but long-term fasting can shrink tumors and kill cancer cells that are floating around. Dr. Seefried found that blood sugar levels fell below 70 on the fourth day of fasting and remained low throughout the fast.
Increased Production of Brain-Derived Neurotrophic Factor (BDNF) Protein
One such benefit is the increase in Brain-Derived Neurotrophic Factor (BDNF) that occurs during fasting. BDNF is a protein that plays a crucial role in the growth and maintenance of neurons in the brain, and it is essential for learning and memory. Studies have found that fasting can raise BDNF levels, which can improve cognitive function and help to build new neural connections.
An interesting fact about Brain-Derived Neurotrophic Factor (BDNF) protein is that it has been linked to the development of new neurons and synapses in the brain, which is critical for learning and memory. Studies have also shown that exercise can increase BDNF levels, which may help explain why physical activity is beneficial for brain health.
Boosting of Sirtuin (SRT) Protein Production
If you are under 60, a low-carb diet can help SRT proteins make enzymes that keep the structure of your cells healthy. If you are over 60, you may need to fast. SRT proteins help stop tumor growth, keep DNA from changing, fix damaged cells, keep the DNA and telomeres of cells in good shape, and help genes be expressed.
Sirtuin (SRT) protein production studies have shown that certain lifestyle habits, such as calorie restriction and regular exercise, can increase the production of Sirtuin proteins in the body, which are associated with anti-aging effects and improved health outcomes.
Reduction of Visceral Fat and Cytokine Inflammation
Excess visceral fat produces numerous cytokines that are detrimental to health. These cytokines can cause dangerous inflammation and a number of diseases. The most dangerous cytokines produced by visceral fat are IL-6 and TNF-alpha.
High levels of cytokine inflammation have been linked to conditions such as type 2 diabetes, kidney disease, heart disease, cancer, and brain disease. Fasting can be good for your health in many ways, such as by reducing visceral fat and cytokine inflammation.
Improved Kidney Function and Lower Blood Pressure
Since fasting can activate autophagy, which can improve kidney functionality and lower blood pressure. This can reduce the number of people who get kidney disease.
Short-Term Intermittent Fasting Variations
Short-term intermittent fasting (short-term IF) refers to fasting periods lasting from 12 to 48 hours. There are several variations of IF, including:
- 16/8 method: This method involves fasting for 16 hours and restricting your eating to an 8-hour window.
- 5:2 diet: This method involves eating normally for 5 days of the week and restricting calorie intake to 500-600 calories for 2 non-consecutive days.
- Eat-stop-eat: This method involves fasting for 24 hours once or twice a week.
- Alternate-day fasting: This method involves fasting every other day, or consuming only 500-600 calories on fasting days.
Extended Two to Three Day Fasting
Extended two- to three-day fasting refers to fasting periods lasting from 48 to 72 hours. This type of fasting is more challenging but can provide even greater health benefits. Some of the benefits of extended fasting include:
- Increased production of human growth hormone (HGH): HGH is needed to lose visceral fat, but as we age, our HGH levels go down. However, fasting for 24 hours or more can increase HGH levels significantly and keep them high for up to 17 days.
- Increased production of adiponectin: The best anti-aging drug in the body is a protein called adiponectin, which is made by fat on the outside of the body. Visceral fat and cytokines that are too high can stop adiponectin from being made, but reducing visceral fat can make it make more adiponectin and improve blood values. Adiponectin levels can be raised by living in a way that reduces visceral fat production or by fasting once in a while.
- Improved overall health: Dr. James McKesson’s fasting treatment of 715 cases of disease between August 1952 and March 1958 showed an average of 88.4% improvement or complete recovery.
Fasting can help reset hormone receptors and transmitters, improve insulin resistance and metabolic performance, increase autophagy, and make the pancreas and liver work better. The eight major repair processes that are sped up by fasting can help cure or improve many diseases, such as diabetes, cancer, kidney disease, and heart disease.
Conclusion
Fasting can be beneficial for your health in many ways, such as reducing visceral fat, increasing the production of HGH and adiponectin, and improving the way your body works. There are different ways to do short-term intermittent fasting, such as the 16/8 method, the 5:2 diet, the eat-stop-eat method, and fasting every other day.
Fasting for longer than two or three days can have even more health benefits, like making more HGH and adiponectin and improving your overall health. It is important to note that extended fasting may not be suitable for everyone, especially those with certain medical conditions.
Fasting has been shown to be good for your health because it can improve insulin sensitivity, increase the production of human growth hormone and adiponectin, and turn on autophagy. Whether you opt for short-term intermittent fasting or extended two- to three-day fasting, there is a fasting regimen out there that can work for you.
Before you start any kind of fasting plan, you should talk to your doctor, but with the right guidance and commitment, you can reap the many benefits of intermittent fasting and improve your health as a whole.
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