Click Here to Subscribe:
Get MY Special Discount on Ujido’s Matcha Green Tea:
My Website:
Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions – Thomas DeLauer
Stem Cells
This comes into play after 2-3 days of fasting
A study from USC found that prolonged fasting (2-3 days) can reset and regenerate the immune system – resulted in the depletion of white blood cells and triggered stem cell-based regeneration of new immune system cells.
Found that white blood cells are broken down during fasting, which in turn forces the stem cells in your body to produce more – the new white blood cells are not just new, but healthier and more effective than the previous cells
Telomeres
Telomeres are a protective coating or cap at the end of each chromosomal DNA strand found in your cells
These protective caps help to preserve your DNA by preventing DNA strands from fraying or clumping together, which can lead to cellular damage, the precursor to disease and accelerated aging
An enzyme called telomerase can re-lengthen telomeres that are shortened during DNA replication
Stem cells are the sentinel cells of our body – when our cells incur damage, stem cells swoop in and secrete proteins that initiate the repair process
When our cells die, they give birth to daughter cells that can replace the cells we lose through a process called differentiation
The great thing about stem cells is that they express telomerase, so they tend to maintain long telomeres
Additionally, cells that are born directly from stem cells likely have longer telomeres than cells that aren’t, based on the simple fact that they’re one cell division away from exposure to high levels of telomerase
The more stem cells means more daughter cells from those stem cells – daughter cells that come directly from stem cells are a step removed from telomerase, and therefore should have longer telomeres
Ketones
The body begins, on average, burning ketones between 24 to 48 hours of fasting – BHB, in particular, has been found to benefit the immune system
A study from the Yale School of Medicine found that exposing human immune cells to BHB following 2 days of fasting resulted in a reduced inflammatory response
BDNF
Study published in the journal Applied Physiology Nutrition & Metabolism found that a 48-hour fast upregulated BDNF by ∼ 3.5-fold
Autophagy
There’s no set time for when autophagy kicks in – autophagy is always occuring on some level, but increases when fasting
So it seems that the length for autophagy should really be based on the length of the other benefits as it’ll be occurring alongside them
How to Start
4 to 5 days of keto before to make the transition easier – the body’s of those who are not fat adapted are reliant upon a constant supply of sugar
If you jump headfirst into a fast, your body won’t be able to efficiently utilize stored fats – when your blood sugar dips, it’ll bring about symptoms such as lightheadedness, carb cravings, dizziness, the inability to focus and your usual sugar crash
How Should I Break My Fast
Break fast with lean protein at night, then go to bed, and resume normal eating (for extra fat burning)
Should I Workout
Low intensity exercise would still be ideal as it’s preferable to deplete muscle glycogen, not just liver glycogen
A main function of glycogen is to maintain a physiological blood glucose concentration, but only liver glycogen directly contributes to release of glucose into the blood
Skeletal muscles are unable to release glucose (because muscles lack glucose 6-phosphatase) and muscles glycogen is mainly a local energy substrate for exercise, rather than an energy source to maintain blood glucose concentration during fasting
Muscle glycogen can be broken down to lactate, which can be transported to the liver and via gluconeogenesis in the liver contribute to maintaining euglycemia (Cori cycle)
However, humans do not show major decrease in muscle glycogen content during fasting – in contrast, the liver glycogen content decreases rapidly during fasting and the liver glycogen content has decreased by ∼65% after 24 h fasting
