Ready! Set! FAST! 🚀🚀🚀

Hello all! 

Gus here! 👋👋👋

Hope you are all going well!

This post is a little bit different to what we normally post, but as most of you know, the Holy Month of Ramadan has arrived!

This is a unique time of the year where Muslims around the world fast from Sunrise to Sunset, reinforcing the need to cleanse the mind, body and soul!

Now, whether you are participating or not this year, let’s talk about fasting and the health benefits that we can ALL benefit from.

So you might be aware of fasting, but did you know there a different types of fasts include:

• Water Fasts

• Time Restricted Fasts

• Intermittent Fasting

• And many more tailored for certain purposes.

While fasting has been practised for centuries for religious, spiritual, and cultural reasons, scientific research has shed light on its physiological effects on the human body. I have added references at the end if you want to read more!

Let’s go on a DEEP dive for all things FASTING!

Weight Loss and Metabolic Health:

Caloric Restriction: Fasting leads to a reduction in calorie intake, which can promote weight loss and improve metabolic health. When the body is deprived of food, it begins to use stored fat for energy, leading to weight loss.

Improved Insulin Sensitivity: Fasting has been shown to improve insulin sensitivity, reducing the risk of type 2 diabetes. During fasting, the body's cells become more efficient at utilising glucose, which helps regulate blood sugar levels.

Regulation of Hormones: Fasting affects the secretion of hormones such as insulin, glucagon, and growth hormone, which play key roles in metabolism and fat storage.

Cellular Repair and Autophagy:

Autophagy: Fasting stimulates autophagy, a process by which the body removes damaged cells and recycles cellular components. This helps to cleanse the body of toxins and may reduce the risk of certain diseases, including cancer and neurodegenerative disorders.

Cellular Repair: During fasting, cells undergo repair processes such as DNA repair and mitochondrial biogenesis, which can improve cellular function and longevity.

Heart Health:

Reduced Risk of Heart Disease: Fasting has been associated with improvements in risk factors for heart disease, such as reduced blood pressure, cholesterol levels, and inflammation.

Cardiovascular Function: Fasting may improve cardiovascular function by promoting the production of nitric oxide, a molecule that relaxes blood vessels and improves blood flow.

Brain Health and Cognitive Function:

Neuroprotection: Fasting has neuroprotective effects and may help protect against age-related cognitive decline and neurodegenerative diseases such as Alzheimer's and Parkinson's.

Brain-Derived Neurotrophic Factor (BDNF): Fasting increases the production of BDNF, a protein that promotes the growth and survival of nerve cells, leading to improved brain function and mood regulation.

Longevity:

Increased Lifespan: Studies in animals have shown that fasting can extend lifespan by promoting cellular repair mechanisms and reducing the risk of age-related diseases.

Anti-Aging Effects: Fasting may slow down the ageing process by reducing oxidative stress, inflammation, and DNA damage.

References:

Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46-58.

de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541-2551.

Anton, S. D., et al. (2018). Flipping the metabolic switch: Understanding and applying the health benefits of fasting. Obesity, 26(2), 254-268.

Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181-192.