Fasting

Hello,

When I do a 4-day water-only fast in the spring, I find the cold to be the worst part. My internal heating just doesn't work :-D (when I do about 36 hours every full moon, I can endure it).

Do you have any tips for this? For instance, I solved the headache issue by occasionally adding salt to the water.

Thanks.

These situations are not solvable and represent a typical manifestation of fasting as a result of strong catabolic processes. Therefore, it is always more advisable to fast in warmer periods (late spring) when the body suffers less. Generally, it pays off to keep warm (several layers of clothing), with particular focus on the extremities and the head. It makes sense to repeatedly warm yourself during the day, even in warm water (shower, bath), or possibly consider a systematic approach to adaptation to cold conditions (cold acclimatization).

Good day,
I am interested in whether intermittent fasting for at least 12 hours is "beneficial" in the case of autoimmunity? You mention the optimum as 16/8; is 12/12 or 14/10 better for cells and immunity than no fasting at all? Does anything positive happen to the immune system with such a shorter fast? I am also interested in the irregularity and benefits of intermittent fasting. Since I have an irregular exercise routine (early mornings, mid-mornings, noons, or later in the evenings), my intermittent fasting is irregular, but I always try to adhere to at least 12/12. I feel better! :-)

It is not possible to perceive this area in a black-and-white manner; it is a matter for broader discussion, and it is also necessary to consider the individual's health condition. Generally, modern civilization is troubled by two major issues related to dietary habits that lead to health disorders:

1. The first is the excess associated with uncontrolled consumption of anything considered edible today.

2. The second is the quality of what we eat - our diets are dominated by highly processed foods, and there is a continuous increase in the proportion of xenobiotics, which have a significant impact on cellular behavior in the body.

In this context, the idea of controlled fasting is very attractive because it allows the body to process everything we have given it and also to rest. This has a clearly positive impact on the behavior of the immune system. Thus, a longer fasting interval is more advantageous than a shorter one. On the other hand, the effectiveness of intermittent fasting (IF) is related not only to the duration of the fasting but also to the quality of the ingredients used and the energy balance. For instance, if the balance is negative, health will still benefit even with shorter fasting periods during IF.

A correct (i.e., healthy) approach to eating should be one that does not produce stress and from which you can derive joy. This is related to the shifting intervals during IF, where the models presented in the course are optimized, but each participant should adapt them to their own preferences.

With autoimmune disorders, some caution is advisable when manipulating any form of fasting; in some diseases, fasting states are not beneficial, and it is sensible to consult these approaches with the attending physician.

Hello,
I am interested in how morning coffee affects fasting. The first meal of the day is lunch, but if I have coffee in the morning (without sugar or milk), does it disrupt intermittent fasting in any way?
Thank you

In this case, it depends on what "disrupt" means. If you practice intermittent fasting with the goal of weight reduction, i.e., you aim for systematic "switching" of metabolism into a ketogenic mode, scientific studies are not unanimous in their opinion on coffee consumption on an empty stomach in the morning. Some claim that the stimulants in coffee enhance the activity of the autonomic nervous system, which makes ketogenic processes more efficient in terms of faster burning of fat reserves. Practice shows that this effect is not particularly significant, thus raising the question of whether it is worthwhile to unnecessarily irritate the digestive tract with stimulants and thereby increase stress symptoms.

Hello,

I am not entirely clear on how it is possible that initiating various cleansing processes and inducing a state of ketosis can be achieved with just 16 hours after consuming the last meal, when ketogenic diets are said to require approximately 2 to 3 days to reach the same goal. Does enhancing metabolic flexibility play a role here, meaning that these states often occur only after some time following the introduction of fasting (once the body adapts to this)?

Thank you.

Metabolic flexibility certainly plays a role, as does the setting of energy balance and the level of physical activity. The presented 16 hours is a fairly sufficient period for the metabolism (with a reasonable composition of the last meal, which should not typically be high in carbohydrates) to start utilizing stored fats to a greater extent. If you adhere to the concept where the first meal is around the afternoon, you have enough space to jump-start the metabolism to higher activity (mental, physical), which always speeds up the process. However, we are talking about predominantly catabolic processes, where fatty acids are used as an energy source in a larger ratio, which is not exactly the same as the state of ketosis.

Hello,

Could you please explain the difference between fasting and starvation?

At first glance, none, because it is a process in which you do not eat or only consume nutrients in a limited amount. Fasting, in the true sense of the word, is an act based on constructive work with the mind (meditation, etc.), which affects the production of various hormonal substances that have a positive impact on metabolic behavior. As a result, the negative influence of strong catabolic processes is reduced, making fasting activities easier to manage than a simple hunger strike, which is based solely on the principle of food refusal.

Hello,
I would like to ask what frequency/number of days of intermittent fasting are commonly recommended as meaningful. Surely, it is very individual, but for example, two weeks in a row or one week every month? A month at a time? Or can it even be adopted as a permanent regime?
Thank you for your response.

When trying to find the optimal regimen, always start by considering what the goal of your effort is. If, for example, it is a short-term effort to shed a few extra kilograms, the intermittent fasting system can offer interesting potential even within this time-limited framework. However, the general idea of intermittent fasting is based on the belief that it is a permanently sustainable eating regimen.

Hello,
I would like to ask, if I am fasting and therefore not consuming any polysaccharides or fiber, do the intestinal bacteria suffer as a result? I am uncertain about this and I would not want to starve the gut biome to death.
Thank you.

Intestinal microorganisms feed on mucin (mucus produced by the intestinal lining) during fasting, but they also tend to consume each other. During longer fasts, you can never entirely avoid the risk of a certain decimation of the gut microbiota. However, this does not necessarily mean it is entirely detrimental, as every ecosystem is challenged by events within the natural order of nature, which ultimately lead to the formation of a new environment (from an evolutionary perspective, with the potential for new diversity and greater stability).

Hello,

I have a question regarding whether there is a difference between fasting and starvation? And if it is possible to do either of these without leading to muscle loss.

The only difference between fasting and starvation is the mindset throughout the entire process. The origin of fasting is linked to religious activities, where hermits would isolate themselves from society for a certain period to seek inner purification and advancement in spiritual development, fasting (i.e., abstaining from food and praying/meditating). This mental work was always constructive, meaning it was based on producing positive mental patterns while simultaneously suppressing negative thoughts and emotions that normally lead to the production of stress hormones. Such activity creates completely different conditions in the body's and mind's environment than starvation accompanied by fear and stress.

However, once you stop consuming food, regardless of your mental state, strong catabolic processes occur, accompanied by a loss of muscle tissue, and this cannot be avoided.