Fasting
Is fasting good for you?
Fasting can be good for you when done properly and with the guidance of a qualified health professional. Fasting is a practice that involves abstaining from food or caloric drinks for a certain period of time. There are several types of fasting, including intermittent fasting, prolonged fasting, and time-restricted feeding.
Research has shown that fasting may have several potential health benefits, including improved insulin sensitivity, weight loss, improved brain function, reduced inflammation, and improved cardiovascular health. Additionally, fasting has been shown to promote autophagy, which is the process by which the body breaks down and recycles damaged cells to promote cellular health and regeneration.
However, it's important to note that fasting may not be appropriate or safe for everyone, particularly those with certain health conditions or who are pregnant or breastfeeding. Additionally, prolonged fasting or extreme calorie restriction can lead to nutrient deficiencies and other negative health consequences. It's always important to consult with a qualified health professional before starting a fasting regimen to ensure that it's safe and appropriate for your individual health needs.
The most popular fasting protocol is the 5:2 method:
The 5:2 fasting diet involves restricting your eating to a specific window of time on the fasting days. This is typically a 6-8 hour window, which means you fast for the remaining 16-18 hours of the day. So for instance you would only consume food in an eating window from 12-7pm or the 2 fasting days.
Oh but I’m an athlete, that’s ok you also have rest days, so if you wanted to fast on 1-2 days per week you would pick those. Fasting for 1 day is still a great addition to your lifestyle.
To all our MFP youth athletes (under 21), please DO NOT FAST. You should be focusing on eating habits and quality nutrition to fuel your performance. As a young athlete your metabolism is super high due to puberty and human development.
So, for the rest of us why is this method of fasting beneficial? Let's take a look:
Increases insulin sensitivity: Restricting your eating to a specific window of time has been shown to improve insulin sensitivity, which can help athletes better regulate blood sugar levels and prevent the development of insulin resistance.
Boosts brain function: Fasting has been shown to improve cognitive function and protect against age-related cognitive decline. By restricting your eating to a specific window of time, athletes may experience improved focus, mental clarity, and decision-making skills.
Improves cardiovascular health: Fasting has been shown to improve cardiovascular health by reducing blood pressure, lowering cholesterol levels, and reducing the risk of heart disease. This means that athletes who fast may experience better cardiovascular health and improved endurance.
Promotes autophagy: Fasting triggers a process called autophagy, which helps to repair and regenerate cells. By restricting your eating to a specific window of time, athletes may experience improved muscle and joint health, better endurance, and faster recovery times.
Enhances fat burning: When you fast for an extended period of time, your body shifts into a state of ketosis and starts burning fat for energy instead of glucose. This means that athletes who fast may experience enhanced fat burning and improved body composition if their daily calorie needs are restricted. Please note if in your eating window you consume more calories than you need per day you will not lose body fat. You still need to understand your total daily calorie needs.
It's important to note that while restricting your eating to a specific window of time on the fasting days can be beneficial for athletes, it's important to ensure that you're still getting adequate nutrients and energy during your eating window. This means focusing on nutrient-dense foods that provide the fuel your body needs to perform at its best.
In summary, the 5:2 fasting diet can be a beneficial tool for athletes, particularly when eating is restricted to a specific window of time on the fasting days. This method of fasting can enhance fat burning, improve insulin sensitivity, boost brain function, improve cardiovascular health, and promote autophagy. As always, it's important to speak with a qualified health professional before starting any new diet or exercise routine.
MFP Challenge #2
Fasting for 24 hours can be a powerful tool for improving your health and well-being. In fact, fasting has been used for centuries to promote physical and spiritual purification, and it's becoming increasingly popular today as a means of improving overall health and wellness.
Fasting for 24 hours it not an easy thing to do and must be done on a day when you are at home and resting, most likely from a Saturday night into a Sunday. For instance last Meal at 5pm on Saturday night into next meal at 6pm on Sunday Night. This allows for you to consume the meal on Saturday night and then fast for a full 24 hours. Another option for those that want to try it is Sunday Night last meal at 7pm into next meal Monday at 12pm for a 16 Hour Fast.
The next key is to make sure the meal on the Sunday night or Monday lunch is nutritious and delicious. You want to optimise your health with this first meal. It is the perfect time to have the Coach Mike ultimate meal Steak, Blueberries, Broccoli Sprouts, Saurekraut & Bone Broth. Ok ok, I know some people don’t eat steak, that’s easy replace it with a protein of choice. Ok ok, sauerkraut is not for everyone, then why don’t you have some kefir or probiotic rich yoghurt (Greek pot set is good) for dessert. Ok ok, broccoli sprouts are hard to find, replace with some greens of choice, like broccoli, rocket or broccolini. Ok, ok you don’t want bone broth, have a cup of healthy home made soup. Ok, ok you can swap blueberries for any other fruits of choice, my choices are any berries, papaya, kiwi fruit or dragon fruit. Following this I would then have another meal, maybe a smoothie or some sort of dessert that’s healthy (fruit and yogurt or muesli with some collagen or protein powder if you use it). I’ll say the obvious stay away from junk food and sugary drinks.
*ATHLETES WHO ARE COMPETING IN SPORT AND UNSURE, YOU CAN DO A 16 HOUR FAST, COME AND SEE COACH MIKE THIS WEEK TO DISCUSS.
Start slowly: If you're new to fasting, it's important to start slowly and gradually work your way up to a longer fast. Begin with a 16 hour fast before trying a 24 hour fast.
Stay hydrated: During a fast, it's important to drink plenty of water and other non-caloric fluids (some people will use bone broth in a fast) to stay hydrated and support the body's natural detoxification processes. Remember from our hydration blog, a bit of celtic sea salt in your water is really good. So put a small amount in when consuming water or just have a small amount off your finger.
Focus on nutrient-dense foods: When you break your fast, it's important to focus on nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats to provide your body with the nutrients it needs to function optimally. *Cough, cough “The Coach Mike Ultimate Meal”.
Listen to your body: Fasting can be a powerful tool for improving your health, but it's important to listen to your body and stop fasting if you experience any negative symptoms such as dizziness, fatigue, or extreme hunger.
Fasting for 24 hours can be a powerful tool for improving your health and well-being. It can improve cellular health, enhance fat burning, reduce inflammation, improve brain function, and reduce insulin resistance. By starting slowly, staying hydrated, focusing on nutrient-dense foods, and listening to your body, you can complete a fast safely and effectively.
Strive For Greatness
Coach Mike