Intermittent Fasting vs. Prolonged Fasting: Benefits of 1-3 Day Fasts- Thomas DeLauer
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- เผยแพร่เมื่อ 30 เม.ย. 2017
- Intermittent Fasting vs. Prolonged Fasting: Benefits of 1-3 Day Fasts- Thomas DeLauer… Learn some of my Fasting Protocols with me 1:1 www.ThomasDeLauer.com
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
Protects cells
In humans benefits include:
Weight loss
Arthritis benefits
Asthma improvement
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
Ketone bodies
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.
References:
1. Prolonged fasting reduces IGF-1/PKA to promote…
www.cell.com/cell-stem-cell/fu...
2. Fasting: molecular mechanisms and clinical applications
www.cell.com/cell-metabolism/f...
3. Adiponectin
www.docsopinion.com/2014/11/12...
I water fasted for 6 days ( no food at all for 6 days in a row) and never felt better, clearer in my life. I climbed the local mountain twice that week. I was depressed and it went away.
I did a 7 day fast years ago and I can attest by day 5....your energy is through the roof! It's crazy! I felt led by God to fast that year before the IF craze.....and I ran a milk route, which is very brutal work, but I never felt better in my life. Fasting is a gift from God if you give it a chance! Even Jesus fasted 40 days so if it's good enough for Him....it should be good enough for us.
great info man. i started my prolonged fast 99 years ago. now i am commenting from heaven.
Day 1 fine day 2 wanted to eat everything day 3 no cravings day 4 no appetite at all felt like I'd never need to eat again 😂 did 8 days felt fantastic after
I started fasting three years ago. I did as part of my worship to the Lord. I lost weight and I trained as well. I was amazed how good I felt. Just remember work up to three days. I started breakfast to dinner, then 24 hours, then 48 and finally 72 hours. The benefits were amazing, long term I started eating less overall. This works. The first time is tough, because your stomach will growl. You can do it. Praise God. Working out and no eating is amazing!! The fat will just melt off, but drink lots of water
I just started prolong, 72hr fasts, every week. Instead of interment, Its healthier to just combined the intermittent days. It’s controlled my hunger and volume of food control so much. It also feels nice, and frees up time. Not saying it does not feel weird to not eat for 3 days, but once you learn you won’t die your set. Lmao
I'm on 60 hours right now of no food just water...shooting for 5-7 days
Funny how the people who lived through the depression lived the longest...
I’m on 94 hours open fasting my only goal is 72 hours but after I reached my goal I’m feeling fantastic that’s why I decided to continue fasting till I can’t.
You didn't mention the financial benefit of prolonged fasting..
Thank you for debunking the if-you-go-5-minutes-without-food-you-lose-muscle-and-passout myth. :-)
I love fasting. Prolonged fasts are great. I intermittent fast on a daily basis all the time anyway but you truly unlock massive health benefits when you prolong your fast. And yes, everyone you know will tell you that you are crazy but it's only because most people lack simple willpower when it comes to getting out of their comfort zone.
I did a fast a couple weeks ago for the first time, 7 days total, dropped about 14 lbs. I'm on day 4 of another fast right now, it's actually pretty easy. The biggest thing I've learned is that eating before never really had anything to do with hunger or needing energy (at least not for me at 250 lbs, BMI 36), my body had all the fuel it needed stored in my fat gut. Eating was just something to do and was pleasurable and satisfying, like any other activity you do for fun. It's changed my notion of my own capabilities and will-power.
I've been intermittent fasting for years but I did my first 72 hour strictly water only fast in August 2018. I just did a 48 hour strictly water only fast 2 days ago (October 15, 2018). I love it! I save time, money and don't have to think about food which allows me to focus on life. Plus I have more energy. Fasting is a massive life hack that more and more open minded and optimum health seeking people are discovering. Thanks for all of your videos Thomas!
I did not think I would easily break the 18 hour fasting barrier but I did. After seeing this video, this morning, I decided to have a go at beating the 36 hour record. I am not yet hungry!
You are amazing man.....Fasting is the ultimate cure for every illness out there
i did 3 days fast and it changed completely my mood i have so much energy now ,and so happy
I completed a four day fast and looking back I am disappointed that I broke it because I was not in the least hungry. I was so alert and full of energy and confidence. I felt like a new creation. I am going to start again today and I will place no time limit.
those stock clips are hilarious.
I was 380lbs in 2015 and fasted for 4 days in an act of desperation but suprisingly felt really freakin awesome. I started to implement Keto diet and Prolonged fasting M-W and then Keto the rest of the week and now I'm 275. Fuck what other people say if it works for you it works.... everyone is different and I just happen to perform better and live a higher quality of life when Im fasting.