By Gabe Sanders PhD, NSCA-CSCS
Fasting is the practice of voluntarily abstaining from food for a specific period and it can optimize one’s health by enhancing metabolic efficiency, detoxifying the body, and potentially reducing the risk of certain diseases, even cancer. When we extend this practice beyond a day, entering the domain of prolonged fasting, we embark on a unique adventure.
This process is not just about avoiding food; it represents a complex fusion of physical regeneration and mental strength. Prolonged fasting is a challenge for the body and a chance to rejuvenate both our physical and mental states.
Autophagy a biological “spring cleaning”
At the core of prolonged fasting lies a process known as autophagy. This cellular mechanism, akin to a biological ‘spring cleaning', eliminates damaged organelles and misfolded proteins. When we fast, our cells embark on a self-rejuvenating mission, clearing out the clutter and repairing themselves. This process is crucial for maintaining cellular health and function.
Prolonged fasting, characterized by abstaining from food and caloric beverages for several days to weeks, triggers significant changes. It propels the body into a state of ketosis, where fat becomes the primary energy source, leading to weight loss.
However, it's not just about shedding pounds. Approximately two-thirds of the weight loss is lean mass, with a third being fat. This indicates a substantial body composition shift, emphasizing the importance of monitoring and moderation.
A mental marathon
Embarking on a prolonged fast is more than a physical endeavor; it's a mental marathon. Fasting for over 24 hours demands immense mental acuity and discipline. It's a test of willpower, as the body and mind adjust to a new state of being. Hunger, headaches, and even insomnia can accompany this journey, challenging even the most determined individuals.
While fasting can lead to decreased blood pressure and improved glycemic control in normoglycemic adults, its effects are more nuanced in individuals with diabetes. Moreover, the benefits seem temporary, often dissipating months after resuming regular eating patterns. This transient nature of fasting's benefits underscores the necessity of a balanced approach and the potential need for ongoing lifestyle changes.
Prolonged fasting is a journey
Prolonged fasting is a journey that intertwines the physical and mental aspects of our being. It offers a unique opportunity to reset our bodies and challenge our minds. However, it's crucial to approach this practice with caution, awareness, and respect for our individual health needs. As we explore the depths of our physical and mental endurance, we open doors to a deeper understanding of our bodies and the remarkable resilience within us.
Remember, this path is as much about discovering our inner strength as it is about physical health. Let's embrace this journey with an open mind and a vigilant heart.
Article’s Sources
Bagherniya, M., Butler, A. E., Barreto, G. E., & Sahebkar, A. (2018). The effect of fasting or calorie restriction on autophagy induction: A review of the literature. Ageing research reviews, 47, 183-197.
Ezpeleta, M., Cienfuegos, S., Lin, S., Pavlou, V., Gabel, K., & Varady, K. A. (2023). Efficacy and safety of prolonged water fasting: a narrative review of human trials. Nutrition Reviews, nuad081.
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