The Health Benefits in the Stages of Fasting
In today's blog post, we will discuss the different stages of fasting and the benefits that can be obtained from each stage.
Fasting health benefits and the two main types of fasting:
Fasting is effective for weight loss and has additional benefits such as reducing inflammation, improving digestion, reversing insulin resistance and type 2 diabetes, and even preventing certain diseases. There are two main types of fasting: intermittent fasting and extended fasting.
Intermittent fasting involves having a fasting schedule where you fast for a certain amount each day. The most popular variation is the 16/8 method, where you fast for 16 hours (including the time you sleep) and eat all your calories within an 8-hour window. However, intermittent fasting can range anywhere from 12 to 24 hours.
On the other hand, extended fasting is when you fast for longer than 24 hours. The frequency of extended fasting depends on the length of your fast, and it can be done monthly, quarterly, or even yearly. It is important to note that longer fasts sometimes equal better results, and frequent extended fasting can lead to diminishing returns, especially for women and those with low body fat percentages.
The first stage of fasting:
The stages of fasting begin with the fed state, which is when you have eaten and are digesting food. After around four to eight hours, your blood sugar and insulin levels will drop to baseline, and your body will use stored glucose for energy. At around the 12-hour mark, human growth hormone (HGH) increases, which helps regulate body composition, muscle and bone growth, and sugar and fat metabolism.
The second stage of fasting:
Around the 16-hour mark, your body starts to pull from fat stores and produce ketones for energy. This is when you start burning body fat, leading to weight loss and other benefits such as reduced inflammation, increased mental clarity, stable blood sugar, reversal of insulin resistance, and increased endurance performance.
The third stage of fasting:
At around the 18 to 20-hour mark, significant autophagy begins. Autophagy is a cellular process where your body cleans out damaged cells and regenerates new ones. This process is triggered when insulin is low, and glucagon is high. At the 36-hour mark, autophagy ramps up even more, with studies showing an increase of up to 300 percent. Autophagy can lead to disease prevention, accelerated healing, and increased longevity.
The fourth stage of fasting:
At the 48-hour mark, HGH ramps up even more, up to 500 percent, which further helps with body composition and maintaining lean muscle mass. Around the 54-hour mark, significant improvements in insulin sensitivity can be seen. Insulin sensitivity is essential for glucose uptake and overall metabolic health.
The final stage of fasting:
At the 72-hour mark, autophagy peaks are ideal for most people to end an extended fast. Beyond this point, fasting still has benefits, such as increased stem cell activity, which can regenerate new immune system cells and decrease the risk of cancer and cancer growth rates.
Fasting safely:
It is important to note that fasting should be done under the guidance of a healthcare professional, especially for those with underlying health conditions or who are pregnant or breastfeeding. Additionally, listening to your body and adjusting your fasting routine is crucial.
In conclusion, fasting has numerous benefits for weight loss, inflammation reduction, digestion improvement, insulin resistance reversal, and disease prevention. The different stages of fasting, from the fed state to autophagy and increased HGH and stem cell activity, offer unique benefits. However, finding the fasting routine that works best for you and prioritizing your overall health and well-being is essential.
Here are some great articles on the benefits of fasting:
The Numerous Health Benefits of Intermittent Fasting