FASTING

Chances are that you've heard about the benefits of fasting. Fasting has been a popular topic of conversation over the past year. Research points to many benefits of fasting. Lucky for us, there's not just one way to fast. Learn more about common types of fasts below. 

Key Takeaways

• Fasting comes in several forms, each with different goals and considerations

• Intermittent fasting may support metabolic health and blood sugar balance for some individuals

• Extended fasting should be approached carefully and may require medical supervision

• Fasting is not one-size-fits-all, especially for people with certain health conditions

• Personalized guidance can help determine the best approach

INTERMITTENT FASTING

We have found that when you consume all your calories within a narrower time window, you will not only weigh less but also increase muscle mass and reduce mental fog, even without reducing the number of calories consumed. Intermittent fasting takes many forms. At Vitality, we like to recommend 11-12 hours of eating and 12-13 hours of fasting. This is frequently considered the circadian rhythm method. Research has shown hormonal benefits to adopting this lifestyle.  

You may also have heard of friends or family members doing extended intermittent fasting windows. For example, many people will adopt a 16:8 fast, meaning they will fast for 16 hours and eat all their calories for the day within an 8-hour window. While this may work for some, Dr. McRae recommends for optimal hormonal health. women don't extend a fast beyond 12 hours more than 3 times per week. We call this change in fasting windows Crescendo Intermittent Fasting. 

Research from the National Institutes of Health suggests time-restricted eating may support metabolic health and blood sugar regulation in some individuals. Results can vary depending on overall health and the fasting approach used. 

PROLONGED FASTING

Extended fasts, frequently known as water fasts, have many incredible benefits. After 72 hours of fasting, the body enters a process known as autophagy. Autophagy is the body's way of clearing out damaged cells in order to regenerate newer, healthier cells. Once the body enters this state, it breaks down weakened, damaged cells and redistributes nutrients to stronger, healthier cells. This process strengthens the whole system and creates a burst in new stem cell production.

Water fasts should be cleared with your doctor before attempting. Anything beyond 5 days requires medical supervision.

Because longer fasts place more stress on the body, they are not appropriate for everyone. People with chronic health conditions, certain medications, or blood sugar concerns should speak with a healthcare provider before attempting extended fasting.

FASTING MIMICKING DIET

Doctors and patients agree that the benefits of fasting range from boosting the immune system to weight loss, improving insulin sensitivity and stem cell production.  For many, the issue lies in the fast itself. How do you get the results without depriving yourself? Enter the Fasting Mimicking Diet, or FMD.

FMD was created by Dr. Valter Longo, Director of both the Longevity Institute at the University of Southern California and the Program on Longevity and Cancer at IFOM in Milan.

Not long after Dr. Longo made a series of remarkable discoveries in mice, the FMD was created. His discoveries indicated that specific diets can activate stem cells and promote regeneration and rejuvenation across multiple organs, optimizing health and providing anti-aging benefits.

For people who find traditional fasting difficult, structured approaches like fasting-mimicking diets may offer an alternative. These programs are designed to simulate some fasting-related effects while still providing carefully measured nutrition.

PROLON 5 DAY MEAL KIT

"The ProLon Fasting Mimicking Diet is the first and only meal program that has gone through clinical trials at the University of Southern California and been patented for its anti-aging effects!  This 5-day meal program provides scientifically researched micro- and macro-nutrients in precise quantities and combinations that nourish you, but are not recognized as food by your body! The ProLon Fasting Mimicking Diet is your secret to fasting – with real and delicious food. Join the health trend of fasting without going hungry!" - Excerpt taken from ProLon's Website

Curious About Whether Fasting Is Right For You?

Fasting can be a helpful wellness tool for some people, but the right approach depends on your health history, goals, and lifestyle. If you are considering fasting as part of your wellness plan, contact Vitality Natural Wellness to learn more about a personalized approach that fits your needs.