[Article]
Fasting is often said to be good for health, and research from around the world seems to show many benefits!!
There are several types of fasting: 16-hour, 24-hour, 3-day, and 5-day fasts, categorized into short, intermediate, and long-term patterns.
For people with high insulin resistance, such as those who are obese, long-term fasting of more than 5 days has been reported to reduce insulin resistance and break down subcutaneous fat.
Elderly individuals who performed a 24-hour fast saw an increase in gut bacteria, and a 48-hour fast led to a 2-4 fold increase in longevity genes (sirtuin genes) ☀️☀️
Furthermore, it has been found that fasting can reduce cancer cells in the body, and regularly practicing fasting significantly contributes to maintaining health ✨✨
The recommended method of fasting is the 16-hour fast. In a 24-hour day, you eat for only 6 hours and fast from solid food for the remaining 16 hours ☀️
It doesn't matter if you eat in the morning or at night, but you need to keep your eating window within 6 hours. For example, if you have breakfast at 7:00 AM, you can eat freely until 1:00 PM, but after 1:00 PM, you should not eat anything ✨
If you're starting out, a 16-hour fast is recommended👌👌
Medical Literature Search Service - Medical Online
Uric acid levels increase
Gut bacteria growth observed in elderly individuals after a 24-hour fast
Increase in sex hormone-binding globulin (testosterone and estradiol decrease)
Growth hormone doubles with a 5-day fast (for maintaining bone density)
Longevity genes (sirtuin genes) increase 2-4 fold with a 48-hour fast (7 weeks of CR 7-10 fold increase, 8 weeks of IF, obesity asthma 8% decrease)
Rate of insulin reduction (CR low, IF high, LF high)
Endoplasmic reticulum (ER) (an organelle for cellular quality control) misfolded proteins accumulate, causing ER stress and leading to cell death (apoptosis) (increased reactive oxygen species production in mitochondria)
IF LF reduces growth-inhibiting enzyme (PKA) in stem cells, reducing aging and cancer growth risk (IGF-1) (72-hour fasting increases immune system hematopoietic stem cells and white blood cells)
In a glucose-starved environment, molecular chaperone (GRP78) as a marker of ER stress decreases
Reduction in cancer cells in a glucose-starved environment (glucose and glutamine are necessary for cancer cell growth)
Islamic Ramadan fasting study
Meals only at sunset and just before sunrise
Fasting for 11-18 hours
Fasting on the 29th or 30th of the month
The amount of glycogen stored in muscles and liver is only 1200 kilocalories, and due to the lack of glucose-6-phosphatase stored in skeletal muscle cells, it is not released into the circulatory system
After 24 hours of fasting, glycogen is depleted, and energy is produced only through the process of gluconeogenesis
During fasting, cortisol and catecholamines, which stimulate muscles, increase, and insulin decreases, promoting the breakdown of subcutaneous fat
During Ramadan fasting, a decrease in suicide rates was observed
Changes in chronotype were observed during Ramadan fasting, with an increase in evening types and a decrease in morning types, significantly increasing daytime sleepiness and lowering daytime mood (slight disruption of melatonin secretion rhythm)
However, a reduction in stress was observed
A study of 13,300 children investigated whether Ramadan fasting during pregnancy affected the babies, finding increases in triglycerides and hydroxybutyrate but no effect compared to babies who did not fast (fasting should be avoided during pregnancy)
High potassium drop during fasting, slight decrease in testosterone
Fasting
An increase in food intake after a 24-hour fast was positively correlated (due to an increase in stomach ghrelin levels)
Korean fasting study 2016-2020 for individuals aged 19 and older (32,128 people, 1,347 excluded, 9,683 men, 13,002 women)
Men averaged 12.0 hours, women averaged 12.7 hours
Randomized meal content
Type 2 diabetes (T2DM)
Glucose tolerance is higher during the day and decreases at night (glucose metabolism is higher in the morning)
Skipping breakfast correlates positively with increased insulin levels and ghrelin levels, leading to overeating and chronic diseases like T2DM
When 40% of daily total energy is consumed at night, T2DM scores increased for both men and women
Even women consuming 25% of total energy at night saw increases
Consuming food after 9:00 PM correlated with an increase in T2DM for both men and women
[A cross-sectional study in the US]
The later the first meal time, the higher the blood sugar, insulin, and HBA1C (hemoglobin A1C, glycohemoglobin) levels
The later the last meal time, the higher the HBA1C levels
Type 2 diabetes patients tend to eat emotionally at night, doubling the T2DM score and correlating positively with more than two diabetic complications
It's effective to finish eating by 6:00 PM at the latest and split meals into twice a day
Mouse experiments fasting 8, 16, 24
Decrease in allergic reactions
Gut mast cell function declined with 8 and 16-hour fasting (lower allergic reactions)
Gut microbiota restructured with 24-hour fasting (increased Alistipes bacteria, Lachnospiraceae strains)
Korean long-term fasting experiment!!
16 healthy young men (BMI32~) gathered (one dropped out halfway) started a 10-day fasting protocol!!
20g of honey🍯 in the morning
250ml of freshly squeezed fruit juice🍹 at lunch
250ml of vegetable soup at night
Drank 2-3 liters of water daily!!
Walked for 30 minutes in the morning
Walked for 90 minutes in the evening every day!!
[Results]
BW 7%↓
BMR 12%↓
[Group]
LST (fat mass, lean body mass) decreased by 40% and 60%
Extracellular water 44%↓
Glycogen-related water in muscles and liver 14%↓
Metabolically active lean cells 42%↓
Plasma 3-methylhistidine increased until day 4-5 of fasting, then decreased!! (a marker of skeletal muscle destruction)
Muscle growth inhibiting myostatin stabilized for 10 days
Daily step count increased by 60% (strength was maintained in non-weight-bearing areas, and increased in weight-bearing areas!!)
Blood glucose, hyperinsulinemia, blood lipids, and blood pressure all decreased↓
Plasma insulin decreased by 59%
Blood glucose decreased by 15%
Inflammatory cytokines increased (until day 4)
Inflammatory cytokines decreased (until day 9) (returned to baseline after day 10)
Muscle fat-stimulating apelin concentration, catecholamine concentration, cortisol concentration, uric acid β-hydroxybutyrate, non-esterified fatty acids increased↑
ALAT, ASAT (liver function markers), CRP (inflammation marker) increased in the first few days↑ (liver cell shrinkage and apoptosis occur)
Fluid concentration, hematocrit, hemoglobin concentration increased only on the first day↑ then stabilized
Plasma sodium concentration slightly decreased↓
No changes in appetite-suppressing hormones (ghrelin, PP, YPP, GLP-1)
No increase in happiness
In the 8-week fasting protocol, muscle strength did not decrease by exercising!! (walking increased by 60%↑)
[Short-term]
Patient condition after 12-hour fast post-sinus surgery!!
Increased thirst and anxiety!!
CR [calorie restriction] and vegetarian/vegan diets may decrease bone mineral density (BMD)!!
Long-term vegetarian or vegan diets can increase the risk of osteoporosis and fractures, requiring calcium and vitamin D supplements!!
Fasting methods like IF [intermittent fasting] or LF [longevity fasting] do not correlate with decreased BMD!!
Greek 🇬🇷 and Cypriot 🇨🇾 Orthodox Christian fasting (MCOC diet) avoids animal proteins and dairy products!!
Traditional Mediterranean diet vs. MCOC diet experiment with 100 regular fasters and 100 non-fasters collecting data over three days!!
Mediterranean diet has a lower incidence of osteoporosis, but MCOC diet has a threefold lower incidence and avoiding dairy and meat does not affect musculoskeletal and bone density.
[My scientific recommendations]
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