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health:fasting [2020/01/24 00:06] marcos |
health:fasting [2021/11/16 04:03] (current) marcos |
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| - | Also see [[health:cancer |Anti-Cancer Effects of Fasting]] | ||
| - | ==== Intermittent Fasting or Time Restricted Feeding (TRF) ==== | ||
| - | Intermittent fasting, is where you set hours on a daily schedule, where you drink water, but do not consume calories. In my practice, it has nothing to do with calorie reduction, just changing the schedule of when I eat. I fast around 16-20 hours a day. The best way to do this is to have some purpose in your life, such that you are too distracted by that purpose to bother with eating. | + | ~~META: |
| + | title = Intermittent Fasting or Time Restricted Feeding (TRF) | ||
| + | ~~ | ||
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| + | Also see [[health:cancer |Anti-Cancer Effects of Fasting]]\\ | ||
| + | Also see [[health:dieting|Most Effective Dieting Techniques to Lose Weight]] | ||
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| + | ====== Fasting ====== | ||
| + | |||
| + | ===== Intermittent Fasting or Time Restricted Feeding (TRF) ===== | ||
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| + | Intermittent fasting, is where you set hours on a daily schedule, where you drink water, but do not consume calories. In my practice, it has nothing to do with calorie reduction, just changing the schedule of when I eat. I fast around 18-20 hours a day. The best way to do this is to have some purpose in your life, such that you are too distracted by that purpose to bother with eating. | ||
| There is a lot more on the internet about intermittent fasting than when I began practicing in 2012. [[https://trends.google.com/trends/explore?date=2011-02-04%202019-03-04&geo=US&q=%22intermittent%20fasting%22 |It has grown in popularity]], so there are likely to be better articles than this one, especially since I never intended to write one when I was researching back then. It's starting to be noticed by reputable institutions, such as [[https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156|Harvard]]. Not that reputable, but this article by [[http://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting |Healthline]] covers many health benefits with citations to valid research. | There is a lot more on the internet about intermittent fasting than when I began practicing in 2012. [[https://trends.google.com/trends/explore?date=2011-02-04%202019-03-04&geo=US&q=%22intermittent%20fasting%22 |It has grown in popularity]], so there are likely to be better articles than this one, especially since I never intended to write one when I was researching back then. It's starting to be noticed by reputable institutions, such as [[https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156|Harvard]]. Not that reputable, but this article by [[http://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting |Healthline]] covers many health benefits with citations to valid research. | ||
| - | My schedule for intermittent fasting had varied quite a bit. I focused more on not eating for 16 hours than the 8 hour window. I would go to bed anywhere from 10pm to 3am, which is not great for the circadian rhythm. More about circadian rhythms [[health:circadian-rhythm |here]]. Until I learned about the following: | + | My schedule for intermittent fasting had varied quite a bit. Back then, I focused more on not eating for 16 hours than the 8 hour window. I would go to bed anywhere from 10pm to 3am, which is not great for the circadian rhythm. More about circadian rhythms [[health:circadian-rhythm |here]]. Until I learned about the following: |
| "In humans, four pilot trials of TRF (4–10-hr feeding periods) have been conducted to date. Surprisingly, the results of TRF in humans appear to depend on the time of day of the eating | "In humans, four pilot trials of TRF (4–10-hr feeding periods) have been conducted to date. Surprisingly, the results of TRF in humans appear to depend on the time of day of the eating | ||
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| What I understand of the late TRF is that they were eating between 4pm and 10pm, then sleeping an hour or so after dinner. Cellular maintenance and repair, including the digestive system, happens during early deep sleep cycles. It takes about 8 hours for a meal to empty to the large intestine after consumption, 2 hours in the stomach, and 6 hours in the small intestine. Digestion during the repair process does not seem at all optimal. For best health results, you want your stomach and small intestine to be empty while sleeping. | What I understand of the late TRF is that they were eating between 4pm and 10pm, then sleeping an hour or so after dinner. Cellular maintenance and repair, including the digestive system, happens during early deep sleep cycles. It takes about 8 hours for a meal to empty to the large intestine after consumption, 2 hours in the stomach, and 6 hours in the small intestine. Digestion during the repair process does not seem at all optimal. For best health results, you want your stomach and small intestine to be empty while sleeping. | ||
| - | I don't like eating when I wake, and there are health benefits to working out in a fasted state, which means morning workouts make the most sense for me. However, morning is when I like to be on the computer, because my mind works but I'm still groggy from sleep. It seems unnatural to not eat in the evenings, as it's been so much of my practice to relax and reward myself in the evening, where during the day I'm too busy to eat. Evening dinner parties is the norm, right? | + | I don't like eating when I wake, and there are health benefits to working out in a fasted state, which means morning workouts make the most sense for me. However, morning is when I like to be on the computer, because my mind works but I'm still groggy from sleep. It seems unnatural to not eat in the evenings, as it's been so much of my practice to relax and reward myself in the evening, where during the day I'm too busy to eat. Evening dinner parties is the norm, right? It's ironic that my mother can't eat anytime before bed because of heartburn. Update: It was actually easy to break this habit. Even if I feel hungry, I find that sleep takes over rather easily, especially when taking melatonin, magnesium, and gaba a half hour before bed. |
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| + | I have gravitated to a preference of eating between 12pm and 6pm. A start between 12pm and 2pm, depending on if I'm still busy at noon. | ||
| + | |||
| + | ==== Frequent Meals Promoting Muscle Growth is a Myth ==== | ||
| + | |||
| + | https://mennohenselmans.com/meal-frequency-science | ||
| - | I think it's worth changing my habits. I'm not going to be anti-social, so sometimes I'll wander off the regimen. It's ironic that my mother can't eat anytime before bed because of heartburn. I'll find a balance. | ||
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| - | ==== Long Term Fasting ==== | + | ===== Long Term Fasting ===== |
| + | |||
| + | Update 20200129: I don't know how long of a fast it would take, but an extended fast can lower your metabolism permanently, and even affect your epigenome such that the change is heritable. Search for "Dutch Hunger Winter": https://www.nytimes.com/2018/01/31/science/dutch-famine-genes.html However, I suspect you would have to start running out of fat cells. | ||
| Update 20190318: I fasted for 9.5 days. My visceral fat is significantly reduced, and I only have an inch to pinch of subcutaneous fat on my stomach. I didn't have a weight scale, but I estimate 8 lbs lost. | Update 20190318: I fasted for 9.5 days. My visceral fat is significantly reduced, and I only have an inch to pinch of subcutaneous fat on my stomach. I didn't have a weight scale, but I estimate 8 lbs lost. | ||
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| - | ==== Link between Coffee and Hunger ==== | + | ===== Link between Coffee and Hunger ===== |
| https://www.precisionnutrition.com/research-review-coffee-hunger | https://www.precisionnutrition.com/research-review-coffee-hunger | ||
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| - | ==== Research on Adipocyte Plasticity, Apoptosis, PPARa and PPARy ==== | + | ===== Research on Adipocyte Plasticity, Apoptosis, PPARa and PPARy ===== |
| [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4715375 |Loss of White Adipose Hyperplastic Potential Is Associated with Enhanced Susceptibility to Insulin Resistance]]\\ | [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4715375 |Loss of White Adipose Hyperplastic Potential Is Associated with Enhanced Susceptibility to Insulin Resistance]]\\ | ||
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| - | ==== Long Term Weight Gain Caused by Binging ==== | + | ===== Long Term Weight Gain Caused by Binging ===== |
| https://www.webmd.com/diet/news/20100825/short-term-overeating-has-lasting-impact#1 | https://www.webmd.com/diet/news/20100825/short-term-overeating-has-lasting-impact#1 | ||
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| - | ==== More Research ==== | + | ===== More Research ===== |
| http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652955\\ | http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652955\\ | ||
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| - | ==== Visceral Fat ==== | + | ===== Visceral Fat ===== |
| Based on my previous knowledge, I approve of this bulletproof article in the overall strategy of reducing visceral fat:\\ | Based on my previous knowledge, I approve of this bulletproof article in the overall strategy of reducing visceral fat:\\ | ||
health/fasting.1579824389.txt.gz · Last modified: 2020/01/24 00:06 by marcos
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