Author and health practitioner, Michael Del Buono writes about intermittent fasting in great detail in his latest work, Autophagy And Fasting Step-By-Step Guide978-1952263347. He also discusses that these types of time-restricted diets are one of the best ways to activate autophagy, a metabolic process that helps our cells to consume and recycle the damaged cells in our body. Autophagy has many great benefits, such as cancer preventions and slowing down the aging process.
Intermittent fasting is one of the most effective weight loss technique, but it is not only that. Time-restricted diets help promote a healthy lifestyle and are backed by ample studies of metabolism and human evolution. As per Rachel Lett, Chief Care Officer, here are the five stages of intermittent fasting and what is happening inside our bodies through these stages:
· 6-24 hours of fasting
During the post-absorptive stage, food has been metabolized and glucose levels fall. As a result, insulin secretion tapers off and glucagon levels rise. Working in tandem, these hormones signal the body to metabolize energy from stored glucose (glycogen) in muscle and liver tissue. We store approximately 2,000 calories worth of glycogen that will maintain blood glucose within a normal range for approximately 24 hours.
At the same time, low insulin and high glucagon stimulate the kidneys to excrete water and minerals (like potassium, magnesium, and sodium). This process facilitates the metabolism of glycogen, as every gram of glycogen is packaged in 3 grams of water. During the post-absorptive state, you will lose electrolytes, water weight, and experience frequent urination. It is important to hydrate and replaces electrolytes during this time — take a look at this article, where we discuss electrolytes in more detail.
· >24 hours of fasting
After about 24 hours of fasting, your glycogen stores will be fully drained and can no longer support a normal blood glucose level. Alternatively, the body synthesis glucose from non-carbohydrate precursors, like amino acids and glycerol. This process is called gluconeogenesis, which literally translates as "making new glucose".
Many people worry that gluconeogenesis, and thus fasting will cause muscle loss. This is not true. It would be nonsensical for the body to use precious muscle tissue when we have an abundance of stored energy at our disposal — glycogen, and fat. The body works hard to replenish energy stores in the fed state to prepare for such occasions of low food availability.
A rise in human growth hormone (HGH), preserves lean body mass. Instead, amino acids are sourced from a process called autophagy, which simultaneously begins 24 hours into fasting.
Autophagy is a natural, regeneration process for old, worn-out cells. You could liken it to a self-cleaning and recycling operation. The body degrades damaged, junky cells and reuses the cellular components to generate new cells or glucose — reduceAutophagy is the foundation of intermittent fasting and the reason it has gained a lot of attention for anti-aging, and preventing diseases like Parkinson's, Alzheimer's and Cancer., reuse and recycle at its finest!
· >48 Hours
Gluconeogenesis alone can’t produce enough energy to support our powerful bodies and brains; so finally, the body transitions into ketosis — fat-burning mode! Ketosis is commonly referred to as 'fat adaption', whereby the body uses fat, rather than glucose, as its main energy source.
Stored fat is metabolized into glycerol and fatty acids. Glycerol is shuttled off for gluconeogenesis, which keeps our blood glucose stable. At the same time, fatty acids are used to power most tissues, except for the brain — the brain can only use glucose and ketone bodies.
The brain has a high energy demand, and glucose is in short supply, so fatty acids are further metabolized into ketone bodies.
· >72 Hours
72 hours into a fast, insulin levels are at their lowest, and the body is fully fat-adapted — fatty acids and ketones are the main energy source. HGH levels are high to preserve lean body mass.By day three, autophagy is in full swing and begins to rejuvenate the immune system — old, defective immune cells are degraded, which triggers the synthesis of new immune system cells.
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