Thread by @vincentninja68

"There's no evidence for fasting, and its just another fad diet/religion. Just do CICO instead.""

Sigh, fine. You asked for it. Flood gates are open.

Fasting Data thread:

#IntermittentFasting #fasting

In 1973, an obese man fasted 382 days, only taking water, coffee and tea with vitamins and medical supervision.

Noted effects of the Fasting experiment:
-125kg of weight loss
-Symptom free
-No complaints of hunger
-Weight did not come back on

ncbi.nlm.nih.gov/pmc/articles/P…

Growth Hormone (GH) increases to sustain muscle mass during fasting period. As long as you have sufficient fat stores, protein oxidation stays low.

GH also increases fat oxidation, which is perfect for bodyfat loss

ncbi.nlm.nih.gov/pubmed/19240267

Fasting recycles old unnecessary cells via autophagy

ncbi.nlm.nih.gov/pubmed/21106691

Day Light Fasting increases Alertness, stimulating Orexin-A (and goes down during the night time to rest)

This may explain why many people report feeling "sharp" during a fast.

ncbi.nlm.nih.gov/pmc/articles/P…

Fasting triggers a rise in epinephrine (adrenaline).
If you fast, careful with coffee intake if you're sensitive to the adrenaline increase.

The increase in epinephrine also increases lipolysis and glucose mobilization and prompting the body for activity

ncbi.nlm.nih.gov/pubmed/3540009

Fasting doesn't cause eating disorders and sustains BMR

23 Obese Fasting patients did 16:8 fasting for 12 weeks. No restriction feeding

Average of 2.6% of BW lost, calorie intake decreased (341cal).
No decrease in BMR and no reported disordered eating.

tspace.library.utoronto.ca/bitstream/1807…

Prolonged fasting effects in humans resisted fatal hypoglycemia

Data from 1972 placed 9 obese subjects on a 2 month fast to induce ketosis, then injected insulin to create maximum insulin concentration. Theoretically...this should kill you

They were fine
dm5migu4zj3pb.cloudfront.net/manuscripts/10…

Fasting provides all the energy the brain needs with mostly ketones and substrates converted into glucose

"130g of glucose required for the brain" is a misinterpretation from AIM. Mandatory carbohydrates for brain function is a lie.

experiment.com/u/3f3C9g

Fasting 10-11 days in hypertensive patients (140/90mmHg) reduced BP by an average of 37/13mmHg, most notably in patients with severe hypertension
Con-founding variables in study, patients were also consuming a low sodium low fat vegan diet, pre-fast/refeed
ncbi.nlm.nih.gov/pubmed/11416824

Fasting inhibits leukemic progression but not acute myeloid leukemia in mice

This suggest potential therapeutic application in prevention of cancer development in humans
Fasting was documented to have positive therapeutic effect in both animals and humans
nature.com/articles/nm.42…

10 case reports testing short term fasting (48hrs) prior to chemotherapy had patients resisting the known side effects of chemo treatment
Fasting showed reduction in fatigue, weakness and gastrointestinal side effects
Fasting did not impair chemo-treatment
ncbi.nlm.nih.gov/pmc/articles/P…

Intermittent Fasting 20 hours for every 2nd day over 15 days resulted in greater insulin action (glucose uptake) and higher plasma adiponectin (hormone that regulates glucose/fatty acid breakdown).

ncbi.nlm.nih.gov/pubmed/16051710

RCT finds that Fasting and or carbohydrate restriction + fasting enhances glucose/fat metabolism, precisely why I prefer training in a fasted state

ncbi.nlm.nih.gov/pmc/articles/P…

Short term fasting (84hrs) raises BMR via epinephrine

ncbi.nlm.nih.gov/pubmed/10837292

It takes about 12-36 hrs to "activate the metabolic switch" depleting liver glycogen stores

This activates signalling pathways that enhance performance, preserve muscle mass, mobilize glucose/fatty acids, recycle old cells, and raise BMR

onlinelibrary.wiley.com/doi/full/10.10…

There's a multitude of benefits you only get by fasting

I fast an average of 16-20hrs a day, everyday. I train fasted, then consume a LCHF diet to avoid down-regulating fat oxidation.

I replenish glycogen endogenous with fatty acids/lactate. I don't track or count anything.