Breakfast EAT or SKIP
Eat and Fast, the two opposites. When one is not eating, you are fasting.
Intermittent fasting/ autophagy -a diet that cycles between periods of fasting and period of unrestricted eating.
For example, abstaining from eating for an 16 hour period, from 8pm to 12 midday, only consuming water, black coffee and NAD+Phyto?
Fasting for 16hrs, having lunch and supper within the remaining 8hr window, triggers autophagy (there are longer fasts but let's do the bare basics, skipping breakfast)
When our cells undergo autophagy, non-essential parts like damaged proteins are recycled, invading microorganisms and toxic compounds are broken down in the cells into the amino acids. The amino acids can be broken down for glucose or incorporated into new proteins, thus repairing cells.
This self-cleaning process plays an important role in maintaining the internal environment in our cells, stopping the aging process, reversing disease, and preventing cancer.
But it does not happen all the time - autophagy is switched off by eating!
When we eat three or more meals a day that completely fulfills our calorie needs our cells get backed up with non-essential proteins and toxic compounds. This happens even if we eat healthiest foods, our cells get filled with old junk!. (It is speculated that the accumulation of old proteins can lead to to conditions like, Alzheimer's Disease and cancer)
Autophagy, the term coined by the Nobel prize winner, scientist Christian de Duve, is unique to fasting, something not found in simple caloric restrictions or dieting.
During Autophagy the following happens
Weight and body fat loss
Increased fat burning
Lowered blood insulin and sugar levels (Possibly reversal of type 2 diabetes )
improved mental clarity and concentration
Increased growth hormone,
improved blood cholesterol profile
reduction of inflammation
activation of cellular cleansing
reduction of inflammation
- Weight and Body Fat Loss
Our bodies convert food into energy. The main source of energy comes from carbohydrates. We change 100% of the carbohydrate we eat into glucose, a type of sugar. Our bodies burn the glucose for energy.
When fasting, after around 12hours of not eating, the body enters the metabolic state of ketosis. When there is no glucose to burn for energy the human body starts to break down and burn the body's fat stores for energy.
The ketones (by-product of the broken down body fat) serve as alternative energy sources, this means energy for the cells of the heart, skeletal muscle and brain. (The brain uses 60% of one’s glucose when the body is in a resting state.) During a lack of glucose, the brain and our cells will use ketones for energy. (Ketone usage by the brain is one of the reasons fasting is often claimed for promoting mental clarity.)
Intermittent fasting gives the body a break from overstuffed body cells with glucose, giving it time to use the body’s fat stores for energy while repairing damaged cells.
Missing a meal also reduces your total calorie consumption for the day.
Thus consuming fewer calories burning body fat weight loss
NAD+ levels rises naturally in the body when fasting. NAD+ boosts the metabolism, NAD+ is also effective in the stimulation of mitochondria repairs and creating new mitochondria, the power source of the cells.
For continued success after the fast:
Boost your NAD+ levels with the NAD+Phyto supplement, boosting your metabolism but also helping in the perseverance in intermittent fasting
Have lunch - continue with a low carbohydrate or keto lunch. This means loads of salad , a bit of protein , getting the majority of your calories from the fat consumed, cheese , olive oil on your salad or fat on your meat!
Promote a low calorie diet, enabling your body’s cells to continue consuming ketones for energy, burning body fat for fuel instead of glucose.
Skipping breakfast will not cause starvation and imminent death . Tied yourself over with NAD+Phyto, water and black coffee while giving your body time to repair itself
(Note to self: black coffee required ! Any form of milk contains carbohydrates opposing fat burning . Keto friendly sweeteners are the only sweeteners that can work!.
The next discussion will be about autophagy and NAD+Phyto, reducing inflammation and repairing damaged DNA - longevity !
How long can a person survive without food? — Scientific American
Top 10 Foods Highest in Phosphorus — Healthaliciousness
Tim Ferriss – 3 Day Fast Protocol Details – Get into Ketosis Quicker and Easier — Eat. Move. Hack.
Neuroprotective and disease-modifying effects of the ketogenic diet — NCBI
Refeeding syndrome: what it is, and how to prevent and treat it — NCBI
Discoveries of Mechanisms for Autophagy — Nobel Prize
Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males — BioMed Central
Time-restricted feeding in young men performing resistance training: A randomized controlled trial. — NCBI
Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? — NCBI
Autophagy Is Required to Maintain Muscle Mass — Cell
Fasting Cycles Retard Growth of Tumors and Sensitize a Range of Cancer Cell Types to Chemotherapy — NCBI
Fasting and cancer treatment in humans: A case series report — NCBI
What if you got cancer today? Here’s how Tim Ferriss’ podcast guest, Dom D’Agostino, responded — Eat. Move. Hack.
Physical exercise increases autophagic signaling through ULK1 in human skeletal muscle — American Physiological Society
Acute nutritional ketosis: implications for exercise performance and metabolism — BioMed Central
Voluntary total fasting in political prisoners–clinical and biochemical observations. — NCBI
Fasting: The History,Pathophysiology and Complications — NCBI
Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study — Diabetologia
Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings — Translational Research
Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study — NCBI