Intermittent Fasting vs. Prolonged Fasting: Benefits of 1-3 Day Fasts- Thomas DeLauer
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forget about intermittent fasting for just a minute while I talk about prolonged fasting PF vs. AF prolonged fasting is the unthinkable the crazy the thing that everyone would tell you you are absolutely nuts for doing fasting for 48 to 120 hours but when I tell you the benefits and what it can do for your weight loss goals for your fitness goals bring your immune system goals for your overall health I don’t think you’ll even look back you say prolonged fasting has some huge effects when it comes to boosting energy has some huge effects when it comes to protecting your cells has a humongous humongous effect when it comes to actually reducing oxygen stress in the body you see consuming less calories means less oxygen stress to have to break down those foods things like that but I want to break down a little bit more than just the food side of things I want to talk about what is happening inside your body you see when you’re fasting you’re increasing your cellular resistance to toxins your body sort of goes into a protective state you’re not consuming a bunch of food so your body sort of hunkers down and starts to protect its cells a lot more just in case there could be an issue with you not getting more food in the near future it actually charts to channel energy to protect cells even more now what’s the biggest difference between intermittent fasting and prolonged fasting though biggest difference is complete glycogen exhaustion what is the glycogen glycogen the carbohydrates that are stored in our muscles and in our liver and normally when we do some intermittent fasting for like 1224 hours we might exhaust the glycogen the carbohydrates that are stored in our liver but we’re not exhausting the non hepatic glycogen the muscle glycogen and when you start fasting for longer than 24 hours that’s when you start draining all the glycogen stores and that’s when your body starts using alternative fuel sources like free fatty acids or start using ketone bodies maybe you’ve heard of people talk about ketosis before well the benefits of ketosis you’re using ketones you feel good well that same thing comes into effect when you are doing a prolonged fast now when you think about it logically it makes sense that we would actually have more energy when we’re hungry why well on the surface we all think hunger equals tired but think about it logically think about how the he’s actually working in this case you’re hungry so your body wants you to focus on getting food so you have energy to get that food your brain has the energy to stay focused on getting food that’s why people say they experience so much focus and energy when they’re fasting but when we’re satiated when we actually get the food that we need our body chills out it got what it needed it’s a little spoiled brat it’s entitled it got what it wanted now it kicks back and it doesn’t worry about being focused and it doesn’t worry about having energy anymore make sense but all the benefits of prolonged fasting come from hormones we want to stop thinking about the general calories and we want to start thinking about what’s happening at a hormonal level you see when we fast we produce some things that are really interesting for one we produce a lot of what is called BDNF brain-derived neurotropic factor BDNF sort of acts as brain fertilizer it helps the brain grow helps brain cells grow so when we’re fasting we essentially help our brain grow then we have some other things that happen we have an increase in synaptic plasticity what does that mean well you see the way our neurons work in our brain is they have synapses and that’s the connection between two neurons if we have more synaptic plasticity it means it’s a more solidified connection a closer bond between the two neurons that allow that synapse to be more effective meaning the brain can communicate quite a bit better meaning your brain communicate with other brain cells but also the brain can communicate better with the body then of course there’s the increase in stress tolerance I want you to think about this again from a very outside perspective think about being focused on getting food you’re hungry you need to get food are you really going to be worried about what other people are thinking of you are you really going to be worried about making sure you check the mail today no you don’t get bothered by normal stressful things because you’re focused you become a person on a mission going from point A to point B which is why studies are showing that stress tolerance increases quite a bit when you’re doing a prolonged fast of course what you want to hear is the weight loss side of things right well when you’re fasting you have an increase in what is called a dinopeptic dina pectin is sort of a protein modulator that helps the body dictate what it’s going to do with different energy sources and is usually an inverse relationship with fat and hadn’t affected so what that means as high levels of identification mean lower levels of body fat lower levels of identification mean higher levels of body fat so fasting increases our levels of adeno pectin which down the line long term not just during the period of fasting could cause you to lose some weight particularly lose some body fat there’s even been studies that are linking this with obesity so that’s pretty powerful right then and there I’ve already talked a little bit about IGF and how fast and can lower it but let me tell you this a lot of muscle people will tell you that IGF is good because it’s a precursor to growth hormone and that’s true the thing is IGF is not the end-all be-all i GF increases our risk of cancer but high levels of IGF in our bloodstream also cause premature aging they are essentially what are leading us to age so if prolonged fasting we get these huge reductions of IGF that allows us to essentially last longer and not aged as quickly so periods here and there of prolonged fast can have a huge effect on aging in general now the big one the one I really want to share with you and that is the reset on the immune system here’s what’s cool if you fast for three or more days white blood cells begin to die sounds bad except for the fact that after three days and those white blood cells die your body creates new white blood cells that means new fresh reset white blood cells that are resetting your immune system a whole new immune system that is new and can improve on different things in the body that right there is enough to want to do this at least every couple of months now how often should you prolong fast and how often should you intermittent fast because I’m a fan of both if you do a 12 to 24 hour intermittent fast once a week you’re in business but if you do a prolonged fast maybe once a quarter maybe just semi-annually even twice a year you can get a huge effect your bang for the buck when it comes to fasting improves so much after 24 hours you pound-for-pound get more per hour with a prolonged fast after 24 hours than you do with an intermittent fast so it goes a long way as always make sure you hit that like button on this video make sure you subscribe so you can get more of these videos and get the true science of what’s happening in your body so that we stop just trusting everything that’s out there so we can start applying what is real with real research see you in the next video
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Intermittent Fasting vs. Prolonged Fasting: Benefits of 1-3 Day Fasts- Thomas DeLauer… Learn some of my Fasting Protocols with me 1:1
Prolonged fasting (PF) is that which lasts from 48 hours to 120 hours-
Studies have found that fasting:
Reduces oxidative damage and inflammation
Promotes optimal energy metabolism
In humans benefits include:
Helps with hypertension
Prolonged fasting has been demonstrated to:
Increase cellular resistance to toxins in both human and mice studies
Reduces circulating insulin-like growth factor 1 (IGF-1)
Protect cells from chemotoxicity (for example those who undergo chemotherapy)
Differences between PF and fasting of less than 24 hours are likely due to the complete exhaustion of glycogen. Our liver stores most of our body’s glucose in the form of glycogen.
Following 12 o 24 hours of fasting (varies by person and factors such as physical fitness), liver (hepatic) glycogen stores are depleted and the body turns to the following for energy:
Nonhepatic glycogen stores
Free fatty acids
Humans can survive 30 or more days fasting. This way of producing energy may slow cellular aging in mammals. It is natural for humans to have high energy when hungry and lower energy when satiated – likely because we would have needed our brains functioning well to come up with new sources of food.
Hunger creates a cascade of bodily processes that may explain the benefits of fasting. When we are hungry, certain hormones are released and neuronal networks activated. The hunger response leads to increased activity in the neuronal networks related to cognition.
This leads to:
Production of BDNF (brain-derived neurotrophic factor)
Synaptic plasticity improvement
Stress tolerance increase
Cardiovascular benefits are likely due to the increased levels of adiponectin during fasting
Adiponectin is released from fat cells. Obese individuals have less circulating adiponectin than normal weight individuals. Too little adiponectin is tied to many chronic diseases, including type-2 diabetes, metabolic syndrome, non-alcoholic fatty liver disease, cancer and heart disease. Adiponectin in an anti-inflammatory agent and protects against chronic disease. Hypertension has been helped in a human study with 13 days of water only fasting, and the benefits even remained when blood pressure was tested following 6 days of normal eating. Fasting for 3 or more days leads to changes in insulin, IGF-1, IGFBP-1 and glucose:
30% or greater decrease in plasma insulin and glucose levels
Decrease in IGF-1, the major growth factor in humans
High IGF-1 and insulin levels are tied to aging and cancer
Increase in IGFBP-1 (a protein that inhibits IGF-1)
Longer fasting periods have shown impressive results for those with rheumatoid arthritis
Best results are with a fasting periods of 1-3 weeks followed by a vegetarian diet.
Immune system benefit:
Fasting for 3 days or longer leads to a reset of the immune system
Fasting lowers white blood cell counts, leading to new white blood cells being created by the immune system
A study took cancer patients who were undergoing chemotherapy and had them fast for 1, 2 or 3 days prior to chemotherapy.
Those who fasted for 3 days, but not those who fasted for 1 day, experienced fewer harmful side effects, such as immunosuppression .Many positive effects have been found for both prolonged fasting as well as intermittent fasting, so incorporating either into your routine will likely be beneficial.
*It is very important to speak with your doctor before going on a fast lasting 3 or more days. Longer fasts may not be advised for those who are underweight, young or old.
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