The Greatest Remedy: The Physician Within Us

Did you know we are in the period of Lent?

Fasting, an age-old spiritual practice, is now recognised for its transformative impact on human health, as discussed in our recent blog. This concise guide navigates through the scientific basics, explores various fasting modalities, and aids in introducing and maintaining fasting as a beneficial habit.

Types of Fasting:

1. Intermittent Fasting (IF):

Intermittent fasting involves fasting for a day, either by abstaining from food or restricting caloric intake to around 500 calories in 24 hours. Typically done one or two days a week, intermittent fasting has shown positive effects on diabetes. It enhances sensitivity to blood glucose, lowers insulin levels, protects against fatty liver, and reduces internal abdominal fat. Additionally, intermittent fasting induces a ketogenic state, promoting fat tissue burning and reducing inflammation in the body.

2. Alternative Day Fasting:

In a 2019 study published in a prestigious medical journal, 60 participants fasted every other day, following a diet resembling the caveman diet. This regimen involved 36 hours of fasting followed by 12 hours of unrestricted eating, resulting in an average calorie restriction of 35%.

3. Time-Restricted Eating (TRE):

Supported by clinical trials, TRE involves eating within a 6-hour period and fasting for 18 hours. This modality improves fat-burning, lowers levels of the hunger hormone ghrelin, and has shown weight loss benefits, reduced abdominal fat, and improvements in blood pressure, blood sugar, and cholesterol levels in participants.

4. Prolonged Nightly Fast:

Fasting for 13 hours nightly has been associated with a significant reduction in the risk of cancer recurrence, as demonstrated in published studies.

5. Prolonged Fasting:

Developed by Dr. Valter Longo and the Longevity Institute, this approach involves a fasting mimicking diet consisting of 4 or more days of fasting, during which a specially designed meal containing around 600 calories is consumed.

Benefits of Fasting:

❊ Induces autophagy, promoting cell rejuvenation and boosting immunity.

❊ Improves circadian rhythm, enhancing overall bodily processes, including healing.

❊ Promotes longevity by enhancing the body's self-repair mechanisms.

❊ Facilitates weight loss by resetting metabolism and regulating insulin release.

Is fasting dangerous?

While fasting offers numerous benefits, it may not be suitable for everyone. Pregnant women, children, individuals with a history of eating disorders, or those with a BMI below 20 should avoid fasting. Additionally, individuals on multiple medications or suffering from serious conditions should consult a clinician before embarking on a fast.

It is essential to educate oneself about the different fasting modalities and choose one aligned with individual lifestyles. Starting with small steps and gradually increasing fasting periods is advisable.

In the words of Wendell Holmes, "The mind, once stretched by a new idea, never returns to its original dimensions."

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