Potential Health Benefits and How it Works

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1. Introduction

Throughout time people have searched ways to achieve the “perfect” or “ideal” body type. In the 20^th century, dieting became a trend throughout many parts of the world. Even though this is still a topic of interest today, the rise in popularity of studying and being informed on the science of human health has changed the way we think about dieting.

It iss no longer just about drinking diet sodas or matching our meals to fit the suggestions of the “food pyramid”. In recent years, there has been an emphasis placed on health over body type. Due to the major advances in modern science we have been able to study our bodies more in depth than ever before, and in turn we have been able to learn about how they function and the nutrition necessary to keep them functioning properly.

Intermittent fasting is something we all practice every day without even knowing so. Every time we go to bed at night we fast from food during our rest. Fasting is a “dieting trend” that happens to be a natural part of our everyday lives. Nutritionists and scientists have taken this simple act of nightly fasting and studied how it affects our bodies. More intense forms of fasting have developed from our simple nightly fast, and the benefits it can have may be life altering for some people..

Intermittent Fasting: A Natural and Effective Way to Improve Your Health

Intermittent fasting is currently a popular topic, as more and more people are discovering its benefits for their health and well-being. But what is intermittent fasting and how does it work?

How to Start Intermittent Fasting?

If you are interested in trying intermittent fasting, Dr. Haque advises you to start gradually and listen to your body. He says that you should consult with your doctor before starting, especially if you have any medical conditions or take any medications. He also recommends that you drink plenty of water, eat nutritious foods, avoid processed foods, and exercise regularly.

Intermittent fasting is not for everyone, and it may not suit your lifestyle or preferences. However, if you are looking for a natural and effective way to improve your health and well-being, you may want to give it a try. As Dr. Haque says, intermittent fasting is not only good for your body, but also for your mind and spirit.

What is Intermittent Fasting?

Intermittent fasting is a way of eating that involves alternating periods of eating and fasting. There are different ways to do it, such as the 16/8 method, where you eat within an 8-hour window and fast for the remaining 16 hours, or the 5:2 method, where you eat normally for five days and restrict your calories to 500-600 for two days.

Intermittent fasting is not a new concept. In fact, it is very natural and has been practiced by many cultures and religions throughout history. Dr. Haque explains that even if we don’t intentionally fast, we are already fasting for about 8-12 hours between dinner and breakfast. He says that the longer we fast, the easier it is, and the more health benefits we can enjoy.

1. How it Works

Intermittent fasting is the practice of cycling between periods of eating and not eating (or fasting). It is an intentional and set period of time between your normal daily meals. This type of fasting does not require a diet change and does not include specified guidelines for which types of foods you can or cannot consume, but rather when you can consume them. Intermittent fasting is becoming an increasingly popular health and fitness trend around the world, and there have been many scientific studies to demonstrate its benefits.

The human body has the capacity to go extended lengths of time without food. Before food was so easily accessible and readily available like it is today, everyone had to find sustenance from nature. It was necessary for humans to be accustomed to going much longer periods of time without eating. In the 20^th and 21^st centuries, food started being mass-produced and highly marketed. It has become normal to overeat in amount and be constantly consuming throughout the day. People over consume, and then wonder why losing weight is so difficult. In addition, due to numerous factors, the nutritional quality of our food today is not the same as it was generations ago, therefore we are witnessing (and participating in) a civilization-wide epidemic of what some have called ‘overconsumption malnutrition’.

The Institute for Health Metrics and Evaluation (IHME) at the University of Washington completed a 33-year global study on overweight and obesity. Overweight being defined as having a BMI (height-to-weight body mass index) of 25-30, and obese being a BMI of 30 or above. The conclusions were astonishing.

“Today, 2.1 billion people – nearly one-third of the world’s population – are overweight or obese… Health risks such as cardiovascular disease, cancer, diabetes, osteoarthritis, and chronic kidney disease increase when a person’s BMI exceeds 23. In 2010, obesity and overweight were estimated to have caused 3.4 million deaths globally, most of which were from cardiovascular causes. Research indicates that if left unaddressed, the rise in obesity could lead to future declines in life expectancy in countries worldwide.” (2)

Humans have entered into such un-natural habits and it is destroying the health of our species. Obsession with the over-consumption of foods is literally fatal. If we take a look at the human race over the course of time, intermittent fasting should be a perfectly natural and normal part of life.

The body essentially functions in one of two states: an insulin high and an insulin low. During the high time, food is being consumed. Natural insulin hormones work to store any unused nutrients inside of the liver in the form of glycogen. However, livers have a very limited storage space. Once that space is used up, the liver turns the excess glucose into fat. There is no limited amount of fat that can be created. During the low time (when eating stops), insulin hormone levels decrease and the body starts breaking down the glycogen stored in the liver into glucose molecules to fuel other cells. The liver will supply enough energy to power the body for 24-36 hours. After this, fat will be broken down for energy. (3)

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What are the Benefits of Intermittent Fasting?

In addition to the potential of losing body fat and weight, there are many physical benefits that have been medically observed through the study of fasting. Several of them play a major role in human health.

Intermittent fasting has many benefits for our health, such as:

• Autophagy: This is a process where our body cleans itself by getting rid of old, damaged, or unwanted cells and proteins. Dr. Haque says that autophagy is activated when we fast for more than 12 hours, and that it helps us detoxify, rejuvenate, and prevent diseases.
• Inflammation: This is a response of our immune system to fight infections or injuries, but it can also cause chronic diseases if it becomes excessive or persistent. Dr. Haque says that intermittent fasting can reduce inflammation by modulating our immune system and lowering oxidative stress.
• Insulin sensitivity: This is a measure of how well our cells respond to insulin, a hormone that regulates our blood sugar levels. Intermittent fasting can improve insulin sensitivity by allowing our cells to rest and recharge, and by preventing spikes and crashes in our blood sugar levels.
• Digestion: This is the process of breaking down food and absorbing nutrients in our gastrointestinal tract. Intermittent fasting can improve digestion by giving our GI tract a break from constant food intake, and by promoting a healthy balance of gut bacteria.
• Lowered blood insulin and sugar levels (reducing insulin resistance and lowering risk of type 2 diabetes) (3)(4)
  • When food is consumed, insulin levels rise. As stated previously, any excess glucose will be stored in the liver. While the glucose sits in a person’s body waiting to be used as fuel, the excess will also be floating around in their blood and cells. In order for cells to function normally, they need to be trading insulin and glucose on a regular basis. When cells are already full of sugars, there is no room for insulin to enter into the cells. In turn, the human body will start producing less insulin (so when insulin is needed, there won’t be any available because the body didn’t make any!). Fasting prevents excess glucose from forming by creating a need for this hormone. (23)
• Induction of various cellular repair processes (4)
  • Human cells go through a natural process of life and death the same way the body does, just on a much smaller level. They go through a process called apoptosis (programmed death). Each cell has a certain amount of time that it will be “alive” until it is programmed to die. Autophagy is a similar process, but on a sub-cellular level. This is the process of the cell itself cleaning out any metabolic molecules that are no longer working properly.

There is a hormone called “glucagon” that kind of goes hand-in-hand with insulin. When insulin levels rise, glucagon levels drop. When insulin levels drop, glucagon levels rise. An increase of the glucagon hormone promotes cells to start cleansing themselves, and start the process of autophagy. Through fasting, we give our bodies a huge jumpstart on this process by purposefully increasing our glucagon.

When cells repair, die, and make new, it’s as if the human body is “cleaning house”. All of the old, damaged cells go away, and newer stronger ones take their place. Fasting and promoting the process of autophagy help the body to stay fresh and strong. (24)

• Increases Human Growth Hormone (3)(4)(5)
  • The Human Growth Hormone (HGH) has a many uses in our bodies. It helps with fat loss, muscle maintenance, and keeping your skin looking young. Levels of this hormone typically decrease with age. It goes through a spike in the early morning (to give a boost of energy to sustain the body from the fast it just went through during the night), and then lowers throughout the day. Fasting (during the day) supports the more constant production of this hormone. (27)
• May help prevent serious illness such as cancer and Alzheimer’s Disease (3)(4)
  • As previously stated, while on a fast the body gets thwarted into the cellular cleansing process of autophagy. Alzheimer’s Disease affects patients who accumulate large amounts of proteins/plaques in their brains. It is not proven, but possibilities exist that the process of autophagy could be linked to the repair process of these proteins as well. (25) In cancer patients, fasting can help stimulate the immune system and aid in new cell growth. Human bodies have immune systems that are designed to fight off pathogens, including viruses, but have a hard time fighting off abnormal versions of their own cells. Fasting may have the ability to stimulate the immune system to do so. (26) Several recent studies also link intermittent fasting to better response to chemotherapy in cancer patients. All of them showed improved resistance to toxicity, less DNA damage, and greater cell recovery after chemotherapy. Several side-effects such as headache and nausea were reportedly less intense. (15)
• May be beneficial for heart health (4)
  • The fasting benefits on heart health have been mostly observational, however we do know that things such as weight gain and diabetes directly affect the health of the human heart. Both of which have been discussed here. (28)

1. Types of Intermittent Fasting

Since intermittent fasting is simply going a period of time without eating, and then eating again when the fast time is over, it’s guidelines are very loose. The actual process of fasting can be flexible and personalized to the individual. There are seven main types (or plans) that most people use while practicing intermittent fasting.

• 1. Fast for 12 hours per day

The rules for this fast are straightforward in explanation. Each day is made up of a total of 24 hours, people have a period of eating for twelve of those hours, and the other twelve are a time of fasting. According to some researchers, “fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream”. This should encourage weight loss.” (6) This fast is a good option for those who are interested in trying intermittent fasting, but are intimidated by the process. The easiest way to practice a 12-hour fast is to use what would be the normal post-dinner plus sleeping time as the 12-hour window of no food. Dinner could be consumed at 7pm and breakfast at 7am.

• 1. The 16:8 Method (Leangains Diet)

During the 16:8 method of fasting, there is an 8-hour window to eat, and a 16-hour period of fasting. Some people prefer to skip breakfast, but still eat a calorically rich lunch and dinner. Others prefer a late breakfast, normal lunch, and early dinner before fasting through the night. The window for the 8-hour period of eating/16 hour period of fasting is subject to personal preference. This is easily the most popular method of intermittent fasting. It is recommended that women fast for only 14 hours, instead of 16, when using this method. (see section 6 for possible complications)

• 1. The 5:2 Method

The 5:2 method requires fasting for two full days per week, leaving at least 1 non-fasting day between fasts. Standard amounts of healthy food are consumed on the 5 regular days, and reduced calorie (or fasting) days are reduced to 600 calories for men, and 500 calories for women. According to Medical News Today, “There is limited research on the 5:2 diet, which is also known as the Fast diet. A study involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss. The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants. A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.” (6)

• 1. Alternate Day Fasting

This is a more intense form of fasting that might not be suitable for everyone, however it has been proven to be significantly effective in weight loss and heart health. Alternate day fasting is the practice of fasting every-other day of the week. Participants can continue this for any length of time they choose, but it can be challenging to stick with. On feed days, food is consumed without any limitations or restrictions. On fast days there is the option to go either a full 24 hours without eating, or allow up to 500 calories (or 25% energy intake) of healthy food. One study stated that in addition to heart health improvement, “…these preliminary findings suggest that ADF is a viable weight loss strategy for normal weight and overweight individuals wishing to lose a moderate amount of weight (5–6 kg) within a relatively short period of time (12 weeks)”(9).

• 1. Eat-Stop-Eat (weekly 24-hour fast)

The Eat-Stop-Eat diet involves fasting from all food one or two days per week. Participants are allowed any calorie-free drinks of their choice during the fasting period, but no food of any kind. Return to normal eating patterns on feed days is necessary. There are some negative side effects to this method, including fatigue, headaches, and irritability. (6) However, most people say their bodies become accustomed to the routine over time. It is recommended people try 12- or 16-hour fasts before committing to a 24-hour fast.

• 1. Meal Skipping

Meal skipping is a good transition into the practice of fasting for beginners. It is completely flexible in the respect that people are able to skip whichever meals they choose as long as a healthy diet is maintained in between. It is possible to plan out which meals will be skipped, or to simply eat when hungry and skip with not hungry.

• 1. The Warrior Diet

The Warrior Diet was created by Ori Hofmeker with the idea that our bodies are designed to hunt during the day and eat at night. He compares it to the lifestyle of warriors in ancient times. Hofmeker claims that if you commit to this plan, it will in turn extend your lifespan. There have been no real studies to prove any benefits of this practice. This is the most extreme form of fast diet being that it is a daily fast of 20 hours, with a minimal 4 hour feeding window at dinnertime. Also included is a workout plan and meal plan with a very limited variety of foods. The dinner meal is extremely calorically dense and consists of proteins and vegetables. “There is no scientific backing to the effectiveness of the Ori Hofmekler Warrior Diet. Every person that indulges in the Warrior Diet plan should do so with caution.” (10)

1. Who is a Good Candidate for Intermittent Fasting?

Intermittent fasting in any form will require a decent amount of self-control and dedication from whomever is committing to it. It isn’t something that everyone can use as an effective form of health improvement. Generally speaking, the people who will be the most successful with intermittent fasting possess a few key qualities. As assessed in an article by John Berardi, Ph.D, a person is most likely to be successful with intermittent fasting if:

• They have a history of monitoring calorie and food intake (e.g., you’ve “dieted” before)
• They are already an experienced exerciser
• They are single or don’t have children
• Their partner (if they have one) is extremely supportive
• Their job allows periods of low performance while they adapt to a new plan
• They are male

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There are also a few things that should raise red flags when considering an intermittent fast plan. If the participant is:

• Married or has children (The support of a spouse is incredibly important when starting a fast diet and the business of life with kids can make it hard to stick with the plan)
• Has performance oriented or client-facing jobs
• Competes in sport/athletics
• Female (see section 6)

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Before beginning any type of fast, it is crucial to start with a good nutritional base. Fasting will be pulling nutrition from the body, so if there is any type of pre-existing condition that this will affect, extreme caution should be taken. If a person meets any of the following criteria, a fast diet is probably not right for them:

• They’re pregnant or breastfeeding (12)
• They have a history of disordered eating (11) (12)
• They have diabetes and are on medication (12)
• They’re chronically stressed (11)
• They don’t sleep well (11)
• They’re new to diet and exercise (11)
• They’re prone to hyperglycemia (11)

Pregnancy and breastfeeding both require an increase in caloric intake and consistent eating habits. It is never a good idea to go lengths of time without consuming food while pregnant. If someone is suffering from chronic stress or insomnia, their body needs to be nurtured by food to make up for the lack of nurture in other areas. Those who have a history of eating disorders (such as anorexia or bulimia) need to be very careful about how they approach dieting altogether, as certain practices can trigger relapse or binge eating.

In every sense, being nutritionally sound is a necessary component to beginning a fast. Age does not matter, as long as the participant is over the age of 18. Leah Blalock, a clinical dietitian at the Children’s Hospital of Orange County, explains in her article, “Intermittent fasting is not recommended for those in periods of rapid growth” (12). This would include pregnant women, as stated above, as well as children under the age of 18. Even though there have been tests on animals and adult humans that have yielded positive results, there have been no clinical tests on the effects of intermittent fasting in adolescents. Leah recommends a healthy diet and exercise for those who are looking to help their children lose weight. (12)

What about a sick person who is eating a healthy diet? As previously stated, fasting can have many benefits. One of those benefits being the jumpstart of cellular repair processes. Although this has not been thoroughly tested, several studies have proven the positive effects of intermittent fasting on immune health. “Recent research on mice and humans showed that fasting for 48–72 hours may also promote the recycling of damaged immune cells, allowing for the regeneration of healthy ones”. (13)

Some researchers hypothesize that fasting during illness is a completely natural and healthy way for our bodies to heal, and as an effect- recovery time will decrease. Turk J Pendatar writes, “The first response to infection is the development of acute phase response (APR). The APR is triggered by microbial products and characterized by production of several cytokines known to induce anorexia.” (14) Human bodies are chemically balanced to respond to certain stimuli on instinct. The presence of an illness triggers a natural response to be averse to the consumption of food.

1. Possible complications from intermittent fasting

Male and female bodies have entirely different hormone functions. What can be a good healthy practice for females may be less helpful for males and vice versa. Intermittent fasting is one of the things that men and women need to approach at different paces. Even though some fasts have guidelines, what works for men may need to be altered slightly to have the same effectiveness for a woman.

In a study by Pennington Biomedical Research Center, both glucose and insulin response levels were tested on men and women during 22 days of alternate day fasting. The results demonstrated a small change in glucose levels for women with no change in insulin levels. The men however, had no change in glucose levels, but a significant reduction in insulin. Conclusively, alternate day fasting may change the level of insulin in men, but not in women. (16) This is just one example of how a difference in gender may alter the effects of fasting. Additionally, Some women claim that fasting has altered their menstrual cycle. This can be explained due to reproductive hormones being affected during the process of fasting. This metabolic change can result in irregular periods, infertility, and poor bone health. If women want to practice intermittent fasting, it is recommended that modifications to the fast (such as shorter fast time, greater amount of calories allowed during eating times or snack times, and fasting for less days). (8)

A few negative side effects of fasting seen in both men and women are:

• Fatigue (7)
• Irritability (7)
• Weakness (17)
• Digestive problems (7)
• Unhealthy eating habits that could lead to weight gain (7)
• Binge eating (7)
• Weakness (7)
• Hormonal changes or imbalances (16) (17)

1. Nutrition Pre- and Post-Fasting + Helpful Tips

With any type of fast, nutritional health before, during, and after is key for being successful. A diet of mainly fatty, processed foods is not strong enough to sustain the body for long amounts of time without eating anything. Sticking to nutritious foods will maximize the health benefits of the fast. Some fasts come with pre-made diet plans, but most can be flexible to whatever you enjoy eating. Each meal should be well balanced, and reasonably substantial enough to keep you from getting too hungry too soon.

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A good list of foods include:

• Fruits: Apples, bananas, berries, oranges, peaches, pears, etc.
• Veggies: Broccoli, cauliflower, cucumbers, leafy greens, tomatoes, etc.
• Whole grains: Quinoa, rice, oats, barley, buckwheat, etc.
• Healthy fats: Olive oil, avocados and coconut oil
• Sources of protein: Meat, poultry, fish, legumes, eggs, nuts, seeds, etc.

Water consumption is incredibly important during times of not eating as well. Since the body won’t be gaining any calories to keep it running, staying hydrated is key.

In order to be successful, you need to be disciplined, and also organized! Some find it helpful to track their fast on charts like these:

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How Intermittent Fasting Can Help You Heal and Lose Weight

As discussed, intermittent fasting is a way of eating that involves alternating periods of eating and fasting. It has many benefits for your health, such as detoxifying your body, reducing inflammation, improving insulin sensitivity, and enhancing digestion. It can also help you lose weight by burning fat and increasing your metabolic rate.

Here we explain how intermittent fasting works, what are the best ways to do it, and what are some tips and tricks to make it easier and more effective.

How Does Intermittent Fasting Work?

Intermittent fasting works by activating a process called autophagy, which means “eating oneself”. This sounds scary, but it is actually a natural and beneficial process where your body cleans itself by getting rid of old, damaged, or unwanted cells and proteins. This helps you detoxify, rejuvenate, and prevent diseases.

Intermittent fasting can reduce inflammation, which is the root cause of many chronic diseases. By modulating your immune system and lowering oxidative stress, intermittent fasting can help you fight infections, allergies, autoimmune disorders, and even cancer. Dr. Haque calls it “natural chemotherapy”.

Another benefit of intermittent fasting is that it can improve insulin sensitivity, which is a measure of how well your cells respond to insulin, a hormone that regulates your blood sugar levels. By allowing your cells to rest and recharge, and by preventing spikes and crashes in your blood sugar levels, intermittent fasting can help you prevent or manage diabetes and metabolic syndrome.

Finally, intermittent fasting can improve digestion by giving your gut a break from constant food intake, and by promoting a healthy balance of gut bacteria. This can help you prevent or treat digestive problems such as gastritis, reflux, bloating, constipation, diarrhea, irritable bowel syndrome, and inflammatory bowel disease, etc.

What Are the Best Ways to Do Intermittent Fasting?

The best way to do intermittent fasting depends on your individual preferences and goals. I would advise that you start gradually and listen to your body, and recommend that you consult with your doctor before starting, especially if you have any medical conditions or take any medications.

The key to successful intermittent fasting is to eat nutritious foods during your eating window, such as vegetables, fruits, nuts, seeds, lean proteins, healthy fats, and whole grains. You should avoid processed foods, refined sugars, artificial sweeteners, alcohol, and caffeine during your fasting window.

Drink plenty of water during your fasting window to keep yourself hydrated and flush out toxins. You can also drink herbal teas or bone broth to provide some nutrients and electrolytes and have some coconut oil during your fasting window, as it is a satisfying food that does not require much energy to digest and goes directly to the brain as medium-chain fatty acids.

However, you should be warned to not overeat after breaking your fast, as this can undo the benefits of fasting and cause digestive distress. You should eat slowly and mindfully until you feel satisfied but not stuffed.

What Are Some Tips and Tricks to Make Intermittent Fasting Easier and More Effective?

Here are some tips and tricks to make intermittent fasting easier and more effective:

• Plan ahead: Choose a fasting schedule that suits your lifestyle and stick to it. Prepare your meals in advance or have some healthy snacks ready for when you break your fast.
• Be flexible: If you have a special occasion or an unexpected event that interferes with your fasting schedule, don’t stress about it. Just resume your normal routine the next day or adjust your eating window accordingly.
• Be consistent: Try to maintain a regular sleep schedule and avoid napping during the day. This will help you regulate your circadian rhythm and hormone levels.
• Exercise moderately: Physical activity can enhance the benefits of fasting by increasing fat burning and muscle building. However, avoid intense or prolonged exercise during your fasting window as this can deplete your energy and increase your hunger.
• Manage stress: Stress can trigger emotional eating and cravings for unhealthy foods. Find healthy ways to cope with stress such as meditation, yoga, breathing exercises, or hobbies.
• Seek support: Join a community of like-minded people who practice intermittent fasting or find a buddy who can motivate you and keep you accountable.
• Enjoy the process: Don’t focus on the scale or the numbers. Focus on how you feel and how your health improves. Celebrate your achievements and reward yourself with non-food treats.

Intermittent fasting is a natural and effective way to improve your health and lose weight. By following this advice, you can make intermittent fasting a part of your lifestyle and enjoy its benefits for your body, mind, and spirit.

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The Importance of Sleep, Diet, and Fasting

As a doctor, I often emphasize the importance of maintaining a healthy lifestyle to my patients. One of the key aspects of this is ensuring adequate sleep. If you don’t get enough sleep, your body will not be able to maintain its hormone balance. This is crucial for overall health and well-being.

Another important aspect is diet. Some people have a habit of drinking a lot of coffee, especially when they are fasting. However, if you consume too much coffee, it can flush out essential minerals from your body. Therefore, I always advise my patients to limit their coffee intake.

When it comes to coffee, I prefer pure black coffee. I often have a cup of coffee myself, but I make sure it’s in moderation. Consuming too much coffee can lead to stress as the body starts flushing out minerals.

There’s a trend these days of consuming bullet coffee – coffee with butter and oil. While it might seem appealing to some, I would advise against it. Instead, you could consider adding some fennel or coconut cream to your coffee. But remember, moderation is key.

As for apple cider vinegar, yes, you can include that in the fasting part of your diet.

During one of my interactions with patients, a question came up about colon health and how to improve it. To improve colon health, you need to give your colon a rest. Coffee can be healing and can detox and clean up the cells. A good coffee enema and intermittent fasting along with a plant-based diet can be beneficial.

If you have severe colon health issues, make sure you don’t eat raw salads; only cooked vegetables should be consumed. The less meat you eat, the happier your colon will be.

In conclusion, maintaining a healthy lifestyle involves adequate sleep, a balanced diet, and mindful fasting. Remember to listen to your body and give it what it needs in moderation. Thank you everyone for taking the time to understand these important aspects of health.

The Power of Intermittent Fasting

I often find myself clarifying the concept of intermittent fasting to my patients. First and foremost, it’s important to understand that intermittent fasting really works. If you have any immediate health issues, such as inflammation or any other health concerns, intermittent fasting can be very beneficial for you.

Intermittent fasting is a natural process. I usually recommend fasting for 12 to 16 hours. However, before you start fasting, it’s crucial to accommodate your body with fat adaptation. This means you should start using fat as your calorie source instead of carbohydrates.

My colleagues and I have discussed the difference between carbohydrates and fats many times on our channel. If you switch from carbohydrate to fat calories, your body can absorb these nutrients better. This switch can lead to ketosis, which is when your body starts producing ketone bodies.

Once you start intermittent fasting, you’ll activate a process called autophagy. Autophagy cleans up your system by recycling cells and resetting your body to a healthier state. It helps clean up cellular waste and promotes healthy cell development. Autophagy also helps clean defective cells and produces enzymes that aid in better digestion.

Remember, autophagy is going to be helpful in addressing major health issues. It’s been proven in numerous medical research studies, and the federal government has granted significant funding for research on intermittent fasting.

It’s also important to understand that many people suffer from high LDL (bad cholesterol) and low HDL (good cholesterol). If you want to improve your HDL and lower your LDL, intermittent fasting is a very powerful tool. By lowering inflammation in your body, your cholesterol levels can be balanced.

Moreover, many people suffer from high blood pressure because of inflammation in the heart and acidic blood cells. Intermittent fasting can help address these issues as well.

I’ve seen firsthand the powerful effects of intermittent fasting. It can improve digestion, enhance insulin sensitivity, boost the immune system, and even aid in weight loss. Here’s how:

Improving Digestion: Sometimes, our digestive system can have issues. Intermittent fasting can help improve digestion by promoting better enzyme secretion and improving gut health.

Enhancing Insulin Sensitivity: Many people suffer from insulin resistance. Fasting can heal the inflammation from excess insulin, and glucose in cells and organs, making them more sensitive to insulin and reducing insulin resistance.

Boosting the Immune System: Intermittent fasting can boost your immune system. It helps produce optimal white blood cells (WBCs) and works like natural chemotherapy.

Aiding in Weight Loss: If you’re looking to burn fat, intermittent fasting is a very effective tool. When you stop eating, and start fasting, your body will begin to take calories from your fat cells or the fatty food that you ate during your eating window. This process breaks down your fat cells to give you the glucose and calories you need, leading to weight loss.

So how do you start intermittent fasting? First, reduce, then eliminate all kinds of carbohydrates. This includes rice, wheat-made products, milk, corn, sugar, fruits, honey, potatoes, lentils, chickpeas, and beans. Instead, depend on all types of plant-based food and healthy fats.

We’ve talked about healthy fats before: nuts, grass-fed meat, wild-caught fish, olive oil, coconut oil – these are all good sources of fat. You can also include cheese, butter, and ghee in your diet.

If you have no digestive problems, fats like cheese, butter, and ghee are perfect for you. As you start to depend on these fats, you’ll slowly move into fat adaptation. Once you’ve adapted to using fat as your primary source of energy, you can start fasting.

Start by increasing your fasting time from 12 to 14 hours, then to 16 and eventually 18 hours. Remember, 16 to 18 hours is the standard. However, if you want to lose a lot of weight, you might need to fast for longer periods, like 20 to 23 hours. This means you’ll only have a one-hour window for eating.

When you’re fasting, avoid carbohydrates and focus on healthy fats. Also, remember to mineralize your body with essential minerals like sodium, magnesium, potassium, and calcium. These minerals are available in many supplemental forms in health food stores.

During your fast, don’t dry fast. Keep drinking water and mineralized water. You can also drink aloe vera juice and take some coconut oil. Black coffee and tea is okay too.

Now, you might be wondering who should not fast. People who are very skinny or have type 1 diabetes should not fast. Young children can fast for shorter periods like 12 hours to help them increase their growth hormone. Pregnant women need to be careful with fasting and should maintain a healthy diet.

Some people might get confused and start eating too much protein. That’s not good. You need enough fat but not too much or too little. You can eat as many plants as you want unless you have a digestive issue that prevents you from eating raw plants.

Finally, remember to sleep and rest enough and love yourself. Taking care of yourself is going to be powerful if you do a healthy diet and intermittent fasting based on your goals.

I’ve seen the transformative power of fasting, especially when it comes to improving brain power. When you fast for more than 70 hours, your body starts producing stem cells. This could be particularly beneficial for someone looking to improve their brain health.

For those with brain fog, I recommend eating one meal a day. After fasting for 23 hours, whatever you eat will have a significant impact on your body and brain.

However, it’s important to note that fasting should not take place all seven days of the week. Five days is better, six days is okay, but seven days is not recommended. You don’t want to teach your body to stop eating altogether.

For someone with regular health issues, everyone needs to be fasting at least 14 hours. This is a healthy option for most people.

For those with brain issues, fasting should start from 17 hours up to 23 hours depending on the level of Alzheimer’s, anxiety, stress or dementia developed.

Intermittent fasting is a powerful tool for improving overall health. It’s not just about losing weight; it’s about improving cellular health, balancing cholesterol levels, reducing inflammation, and promoting overall well-being.

The Power of Fasting During Holy Times, Such as Ramadan

As a doctor, I’ve seen the transformative power of fasting, especially during the holy month of Ramadan. Fasting during Ramadan is not just about attaining the pleasure of Allah, which is the main purpose, but it also offers numerous health benefits.

I would like to introduce my long-time friend, Dr. Rajivul. We’ve been serving the community for a long time and it’s wonderful to meet up again as Ramadan approaches. We want to help people not just with their spiritual growth, but also with their physical health.

A hadith of the Prophet comes to mind when he was asked by Sahabah, “Who is the best among us?” He replied, “The most beneficial to others.” So, if you benefit other people, that’s the best thing you can do.

Coming to my first question for Dr. Rajivul, “How important is it to take care of health in Ramadan?” It is very important to know that the purpose of Ramadan is definitely about attaining Taqwa and transforming spiritually to an upper level. This is a great time to attain Allah’s pleasure because all good deeds are rewarded and multiplied.

Unfortunately, in our society when Ramadan comes, we often find ourselves getting weak, sick, less potential, and even gaining weight. We struggle to stay up and when we do stay up, we need to sleep the whole day. This indicates that something is missing – we are not taking care of our health.

If we take care of our health during Ramadan, we can stay up and do our job during the day and pray at night. We can even have more potential after Ramadan. Taking care of our health is also an act of worship. As the Prophet said, “Verily, your body has a right over you.” So if we take care of ourselves, this is also an act of worship.

Allah said in the Quran that we need halal and pure nutritious food. So eating nutritious food and having a right diet is crucial during Ramadan.

Conclusion

Intermittent fasting is an old practice, making a comeback due to the rise of health and fitness awareness, social media, and (mis)information overload in recent years. It is a usually simple plan for breaks between meals that any disciplined and determined person should be able to follow. There have been several intensive studies that prove its strength as a method of weight loss and overall health improvement, particularly cardiometabolic. Although not everyone is a candidate for intermittent fasting, the benefits for those who are can be significant.

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