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It's Time to Learn About Fasting

Fasting is any period of time that you are not eating.

There is nothing new about fasting.  It is one of the oldest dietary interventions and has been part of the practice of virtually every culture and religion on earth. Indeed, the word ‘break-fast’ means the meal that breaks your fast, referring to the fasting period between the evening meal and the first meal of the next day.

Fasting, the voluntary abstinence from food for spiritual, health or other reasons is not the same as starvation, which is the involuntary absence of food. Starvation is neither controlled nor deliberate. Fasting, on the other hand may be done for any period of time, from a few hours to a few weeks, always under control of the individual. Food is available, you simply choose not to eat it.

At its very core, fasting simply allows the body to use its stored sources of energy – blood sugar and body fat. This is an entirely normal process and humans have evolved these storage forms of food energy precisely so that we can fast for hours or days without detrimental health consequences. Blood sugar and body fat is merely stored food energy to fuel the body when food is not readily available. By fasting, we are lowering blood sugar and body fat by using them precisely for the reason we store them.

Insulin levels rise when we eat, telling us to store some of the excess energy:

Sugar: Carbohydrates are broken down into individual glucose (sugar) units, which can be linked into long chains to form glycogen, which is then stored in the liver or muscle. However, there is very limited storage space for glycogen in the body.

Body Fat: When we run out of space to store glycogen, the liver starts to turn the excess glucose into fat. This process is called de novo lipogenesis, which literally means “making new fat.” Some of this newly created fat is stored in the liver, but most of it is exported to other fat deposits in the body. While this is a more complicated process, there is almost no limit to the amount of fat that can be created.

A Bit More About Fasting For Weight Loss…

Glycogen is the most easily accessible energy source. It is broken down into glucose molecules to provide energy for the body’s cells. Glycogen can provide enough energy to power much of the body’s needs for 24-36 hours. After this, the body will primarily break down fat for energy.

The body really only exists in one of two states – the fed (high insulin) state or the fasted (low insulin) state. Either we are storing food energy (increasing stores) or we are burning stored energy (decreasing stores). It is one or the other, but not both. You don’t store fat and burn fat at the same time. If eating and fasting are balanced, there should be no net weight change.

If we start eating the minute we roll out of bed, and do not stop until we go to sleep, we spend almost all of our time in the fed state. Over time we may gain weight, because we have not allowed our body any time to burn stored food energy.

To restore balance or to lose weight, we simply need to increase the amount of time spent burning food energy.

In essence, fasting allows the body to use its stored energy. After all, that is what it is there for. The important thing to understand is that there is nothing wrong with allowing the body to utilise stored energy. This is what dogs, cats, lions and bears do. This is what humans do too.

If you are eating constantly, your body will just use the incoming food energy. There is simply no need to dip into your body’s stores of energy (body fat). Your body will save it for a time when there is nothing to eat. If you are fasting, your body will naturally lose weight.

 

Weight Loss Is Just One Benefit Of Fasting

Weight and body fat loss – improved body composition[1-4-6,8,9,11,12-18,19,37,38]

Lowered blood insulin and glucose levels[1,20-22]

Reduced hemoglobin A1c (A1c) levels[1,23-25]

Reduced medication dependency[1]

Improved blood pressure (hypertension)[10,29]

Improved cholesterol levels[10,29,31]

Improved mental clarity and concentration[13]

Increased energy [27,28]

Increased growth hormone [4,7,8]

Increased longevity[30,32-35]

Activated cellular cleansing by stimulating autophagy[34,35]

Reduction of inflammation[36]

 

References

  1. Furmli S, Elmasry R, Ramos M, Fung J. Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin. BMJ Case Rep. 2018 Oct 9; 2018. pii: bcr-2017-221854. doi: 10.1136/bcr-2017-221854
  2. Zauner C, Schneeweiss B, Kranz A, et al. Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. Am J Clin Nutr. 2000 Jun;71(6):1511-5.
  3. Leibel RLRosenbaum MHirsch J. Changes in energy expenditure resulting from altered body weight. N Engl J Med. 1995 Mar 9;332(10):621-8.
  4. Ho KY, Veldhuis JD, Johnson ML, et al. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. J Clin Invest. 1988 Apr;81(4):968-75.
  5. Sumithran PPrendergast LADelbridge E, et al. Long-term persistence of hormonal adaptations to weight loss. N Engl J Med. 2011 Oct 27;365(17):1597-604. doi: 10.1056/NEJMoa1105816.
  6. Espelund UHansen TKHøjlund K, et al. Fasting unmasks a strong inverse association between ghrelin and cortisol in serum: studies in obese and normal-weight subjects. J Clin Endocrinol Metab. 2005 Feb;90(2):741-6. Epub 2004 Nov 2.
  7. Heilbronn LKSmith SRMartin CKAnton SDRavussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr. 2005 Jan;81(1):69-73.
  8. Catenacci VAPan ZOstendorf D, et al. A randomized pilot study comparing zero-calorie alternate-day fasting to daily caloric restriction in adults with obesity. Obesity (Silver Spring). 2016 Sep;24(9):1874-83. doi: 10.1002/oby.21581.
  9. Natalucci GRiedl SGleiss AZidek TFrisch H. Spontaneous 24-h ghrelin secretion pattern in fasting subjects: maintenance of a meal-related pattern. Eur J Endocrinol. 2005 Jun;152(6):845-50.
  10. Bhutani SKlempel MCBerger RAVarady KA. Improvements in coronary heart disease risk indicators by alternate-day fasting involve adipose tissue modulations. Obesity (Silver Spring). 2010 Nov;18(11):2152-9. doi: 10.1038/oby.2010.54. Epub 2010 Mar 18.
  11. Gilliland IC. Total fasting in the treatment of obesity. Postgrad Med J. 1968 Jan;44(507):58-61.
  12. Trepanowski JFKroeger CMBarnosky A, et al. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Intern Med. 2017 Jul 1;177(7):930-938. doi: 10.1001/jamainternmed.2017.0936.
  13. Persynaki A, Karras S, Pichard C. Unraveling the metabolic health benefits of fasting related to religious beliefs: A narrative review. Nutrition. 2017 Mar;35:14-20. doi: 10.1016/j.nut.2016.10.005. Epub 2016 Oct 14.
  14. Sievert K, Hussain SM, Page MJ, et al. Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ 2019; 364 :l42
  15. Varady KA. Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? 2011. doi.org/10.1111/j.1467-789X.2011.00873.x
  16. Harvie MN, Pegington M, Mattson MP, et al. The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. Int J Obes (Lond). 2010;35(5):714–727. doi:10.1038/ijo.2010.171
  17. Catenacci VA, Pan Z, Ostendorf D. A randomized pilot study comparing zero-calorie alternate-day fasting to daily caloric restriction in adults with obesity. Obesity (Silver Spring). 2016 Sep;24(9):1874-83. doi: 10.1002/oby.21581.
  18. Ganesan K, Habboush Y, Sultan S. Intermittent Fasting: The Choice for a Healthier Lifestyle. Cureus. 2018;10(7):e2947. 2018 Jul. doi:10.7759/cureus.2947
  19. Moro T, Tinsley G, Bianco A, et al. 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. J Transl Med. 2016;14(1):290. 2016 Oct. doi:10.1186/s12967-016-1044-0
  20. Rothschild J, Hoddy KK, Jambazian P, Varady K. Time-restricted feeding and risk of metabolic disease: a review of human and animal studies. Nutrition Reviews. 2014; 72(5):308-318. doi.org/10.1111/nure.12104
  21. Shariatpanahi ZV, Shariatpanahi MV, Shahbazi S, Hossaini A, Abadi A. Effect of Ramadan fasting on some indices of insulin resistance and components of the metabolic syndrome in healthy male adults. Br J Nutr. 2008 Jul;100(1):147-51. Epub 2007 Dec 6.
  22. Munsters MJ, Saris WH. Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males. PLoS One. 2012;7(6):e38632. doi: 10.1371/journal.pone.0038632. Epub 2012 Jun 13.
  23. Furmli S, Elmasry R, Ramos M, Fung J. Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin. BMJ Case Rep. 2018;2018:bcr2017221854. Published 2018 Oct 9. doi:10.1136/bcr-2017-221854
  24. Carter S, Clifton PM, Keogh JB. Effect of Intermittent Compared With Continuous Energy Restricted Diet on Glycemic Control in Patients With Type 2 Diabetes: A Randomized Noninferiority Trial. JAMA Netw Open. 2018 Jul 6;1(3):e180756. doi: 10.1001/jamanetworkopen.2018.0756.
  25. Carter S, Clifton PM, Keogh JB.The effects of intermittent compared to continuous energy restriction on glycaemic control in type 2 diabetes; a pragmatic pilot trial. Diabetes Res Clin Pract. 2016 Dec;122:106-112. doi: 10.1016/j.diabres.2016.10.010. Epub 2016 Oct 19.
  26. Mattson MP, Moehl K, Ghena N, Schmaedick M, Cheng A. Intermittent metabolic switching, neuroplasticity and brain health. Nat Rev Neurosci. 2018;19(2):63–80. doi:10.1038/nrn.2017.156
  27. Hussin NM, Shahar S, Teng NI, Ngah WZ, Das SK. Efficacy of fasting and calorie restriction (FCR) on mood and depression among ageing men. J Nutr Health Aging. 2013;17(8):674-80. doi: 10.1007/s12603-013-0344-9.
  28. Persynaki A, Karras S, Pichard C. Unraveling the metabolic health benefits of fasting related to religious beliefs: A narrative review. Nutrition. 2017 Mar;35:14-20. doi: 10.1016/j.nut.2016.10.005. Epub 2016 Oct 14.
  29. Horne BD, Muhlestein JB, Lappé DL, et al. Randomized cross-over trial of short-term water-only fasting: metabolic and cardiovascular consequences. Nutr Metab Cardiovasc Dis. 2013 Nov;23(11):1050-7. doi: 10.1016/j.numecd.2012.09.007. Epub 2012 Dec 7.
  30. Ganesan K, Habboush Y, Sultan S. Intermittent Fasting: The Choice for a Healthier Lifestyle. Cureus. 2018;10(7):e2947. Published 2018 Jul 9. doi:10.7759/cureus.2947
  31. Varady KA, Dam VT, Klempel MC, et al. Effects of weight loss via high fat vs. low fat alternate day fasting diets on free fatty acid profiles. Sci Rep. 2015 Jan 5;5:7561. doi: 10.1038/srep07561.
  32. Mattson MP. Lifelong brain health is a lifelong challenge: from evolutionary principles to empirical evidence. Ageing Res Rev. 2015 Mar;20:37-45. doi: 10.1016/j.arr.2014.12.011. Epub 2015 Jan 7.
  33. Longo VD. Programmed longevity, youthspan, and juventology. Aging Cell. 2019 Feb;18(1):e12843. doi: 10.1111/acel.12843. Epub 2018 Oct 17.
  34. Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017 Oct;39:46-58. doi: 10.1016/j.arr.2016.10.005. Epub 2016 Oct 31.
  35. Longo VD, Mattson MP. Fasting: molecular mechanisms and clinical applications. Cell Metab. 2014 Feb 4;19(2):181-92. doi: 10.1016/j.cmet.2013.12.008. Epub 2014 Jan 16.
  36. Johnson JB, Summer W, Cutler RG, et al. Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Free Radic Biol Med. 2007 Mar 1;42(5):665-74. Epub 2006 Dec 14.
  37. Harris L, Hamilton S, Azevedo LB, et al. Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Data of Syst Rev and Imp Rep: 2018;16(2):507–547. doi: 10.11124/JBISRIR-2016-003248
  38. Harris L, McGarty A, Hutchison L, Ells L, Hankey C. Short‐term intermittent energy restriction interventions for weight management: a systematic review and meta‐analysis. Obesity Reviews. 2017. doi.org/10.1111/obr.12593
  39. Stewart WK, Fleming LW. Features of a successful therapeutic fast of 382 days’ duration. Postgrad Med J. 1973;49(569):203–209.
  40. Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017;39:46–58. doi:10.1016/j.arr.2016.10.005

Fasting offers many unique advantages.

Where diets can complicate life, fasting simplifies it.

Where diets can be expensive, fasting is not.

Where diets can take time, fasting saves time.

Where diets can be limited in their availability, fasting is available anywhere.

There’s no special equipment, foods or supplements with fasting.

Anyone can start fasting today.

Are you ready to make a massive difference in your life?

 

Mangoes to us represent lusciousness, ripe and juicy.  The aroma perfumes the air; the firmness of the flesh coupled with the perfectly divine taste shifts the senses into a gorgeously abundant reframe.  Nothing else matters than the complete immersion in this moment.

It’s a full body YES experience ~ you’re fully present… smelling, tasting, deliciousness running down your throat. And then back for more of that juicy, decadent goodness.  There’s nothing you’d rather do than to be completely, utterly immersed in the decadence filling your mouth, dribbling down your chin.  Nothing else to think about… feelings of bliss and delight flowing out and around you. 

It’s sexy.  It’s nourishing.  It quenches thirst in a most delightful way.  It’s good for you.  And you feel good about yourself when you devour one of these beauties.

Mangoes represent a life of luscious living ~ it’s a full body experience, thriving and in a beautiful flow relationship with the Universe.

Luscious living isn’t a fairytale!  It does, however, also require the Zen side of the equation:

~ self love

~ quiet introspection

~ connecting in with mentors / coaches / others to assist and facilitate

~ releasing patterns and blocks that are keeping you from leaping into your fullness, your empowered lusciousness

~ knowing your value

~ strengthening your connection with Source Energy

~ sharing your unique gifts and talents

~ uplifting your circle ~ your tribe ~ your place on the planet

When you come from a place of wholeness, clearing out the old debris and setting up new patterns and ways of being that allow your authentic, gorgeously unique selves to shine, then all the yummy scrumptiousness of a fully-embraced, living, thriving lifestyle begins to emerge.  

Feel it ~ revel in it ~ taste it… touch it… inhale it ~ manifest your ideal life ~ reignite passions and find new ones.

THIS is high frequency work.

THIS is how we transform.

We are willing to do this work so that we can create beautiful lives.

We are here to do this work because we know we can be powerful ~ and we know that we are worthy of our power.

We choose to do this work in a way that feels good and holds the frequency of the divine.

We are willing to be guided, and to take the next right step, the next inspired action in the direction of our dreams, in the direction of having more than we have ever imagined.

We are here to amplify our presence, and make the world a better place.

And the ripple effect we have in the world is profound.

It is safe to trust ourselves.

It is safe to trust our desires.

Everything is conspiring together for our success.