It’S very important to distinguish between a clean fast and a fast that is only water. This is a terrible thing. This doesn’t necessarily mean your results aren’t good or that you’re not getting the desired results. A dirty fast is simply water. It’s all there is to it.
It’s basically clean. You might have a dirty fast if you don’t like creamer in your coffee. A dirty fast is one that has five to ten calories. A dirty fast is one that includes more than five to ten calories. However, anything less than 10 calories is allowed.
You look at the data and the research. According to the scientific community, mtor or ampk can break fasts, although there are some nuanced things. Let’s break it down because a clear, defined fast is one that is simple and straightforward.
A dirty fast is an extreme caloric restriction that can be described as severe and extreme. There are many data points that explain the differences between caloric restriction or fasting. Fasting can often be interpreted as caloric restriction. This is because people eat less when they fast. There is a lot of evidence that a long-term caloric restriction diet can be successful when it comes to longevity and other benefits. But fasting is a completely different breed. Fasting is not only a way to inhibit some processes, but also activate certain processes.
The processes we are trying to activate or the ones we are trying to stop will cease. However, those we are trying to block might still be allowed to continue because it only takes a few calories. Let’s talk about autophagy. This is something we’ve heard a lot, sometimes too much in the world fasting. But autophagy is basically the cellular recycling type of survival of the fittest part of your cells. Fasting means that your cells don’t eat and start to break down different proteins and components. This fuels the cells. This is in large part due to ampk and mtor okay.
It’s the relationship between ampk & mtor. This is because mtor, the growth response, makes it possible. Anabolic signals are activated when mtor is at least activated at the global mtor level c1.
Fasting is not for lack of a better word. Ampk elevated means that you are actually fasting. Autophagy is one side of the globe. Mtor is the opposite.
They are completely opposites. However, ampk, which is also known as an energy sensor, is what actually happens. This ampk senses when we fast, or that we aren’t eating enough and has increased our energy need. Let me repeat that slow.
Our energy needs are greater than the energy available. If our energy demand is greater than what we have, ampk will rise. The more ampk rises, the better chance we have of activating autophagy. It’s like a series dominoes. Okay, now you can knock the dominoes over to reach the promised land of Autophagy.
That’s basically what it does. It pulls out something called ulk 1. Okay, uh, ulk. There are many forms of uok. But basically it pulls out a domino. Now you want to activate autophagy. However, mtor removed a domino, so boom boom, boom boom, boom, uh-oh. Because mtor pulled one of the dominoes out, you never activated autophagy.
Ampk activates, so that ulk can’t remove the domino. Now you won’t need that annoying ulk to remove the domino. The more ampk activated, the greater the domino chain’s ability to activate autophagy. But even better. However, the faster ampk activates, the faster the fast ampk knocks down more dominoes.
It’s like being hyperactive. It’S like knocking over more dominoes, more dominoes. Autophagy is activated to the nth degree. It pulls out the domino if there is one calorie.
The consensus within scientific communities: Okay, let’s be clear: this consensus is within scientific communities. This doesn’t necessarily mean that it’s 100 facts. Any calorie or nutrient can be detected. Our bodies are highly tuned and can be affected by even the smallest amount calories.
This means that any energy you consume will block the effects of the fast, which is the actual word until you fast again. This begs the question: If I’m twenty hours into a fast and have five calories, those five calories will kick me out of a fast until I’m fasted again. How long does it take to burn those five calories? Is it a minute? Five minutes, 10 minutes.
15 minutes. It all depends on each person. Each person is unique.
We don’t know what happens if we break the fast and then go back to fasting. Are the results able to pick up from where they left off or do they start over? For example, if I have five calories after 20 hours of fasting, what happens if those five calories are gone? Is it possible that my body has reset to zero? This is what we don’t know so you might pick up where you left off. You might restart, but there are more things we need to do. This is specifically related to inflammation and fat loss.
A study was published in Vitamin and Nutrient Research that looked at alternate day fasting and caloric restriction. This is why i mention it. It’s not as clean as we can get and it’s certainly not 100 percent applicable. However, it works in the context of the video with the alternate-day fasting group. They had them fast every other day and have them consume 400 to 600 calories between 12 and 2 p.m.
They did this for four years. The other group followed a 25-calorie restriction diet. They reduced their daily calories by 25 calories each day.
For four months, very low calories. The fasting group was allowed to eat as much as they liked on days when they weren’t fasting. They could eat whatever they wanted, right? They had to fast for two hours on fast days. Guess what? The alternate day fasting group lost five lbs over the course of the four-month period. They lost more weight, two and a quarter pounds more total fat mass, and had lower levels of c-reactive proteins and other inflammatory markers.
Ok, so that’s it. The alternate-day fasting group exceeded that. This is why i am mentioning it. It’s because a fasting group of 22 people who fasted for 22 hours each day ended up surpassing a group that fasted for a significantly shorter period. Caloric restriction – this is because if you’re dirty fasting in a very bad way (i.e. i know many people personally), you might also hear them say: They’re fasting but they’re drinking bulletproof coffee. This means they’re adding butter and cream to their coffee. They’re saying, “Oh well, there are no carbs. I’m not spiking insulin.” But they still consume 300 400 500 calories per day.
Although it may seem crazy, many people do this. This is basically caloric restriction. Look at the difference between caloric restrictions in this group. While it is still effective at reducing calories, it is not as good as the one in the previous group. It is still very effective to reduce calories. However, it is not as good as intermittent fasting which was strictly clean. There was clearly a difference.
There are some things you can eat that are okay to consume during a fast. I did include a link below to thrive market, which is an online grocery store.
You might be wondering if artificial sweeteners, diet and coke, etc., constitute a dirty fast. In some ways yes. But we need to get nuancy with it. Okay.
If we take a look at the data, fasting is quite intriguing. A study was published in medicine and microecology. The study looked at the positive effects of water fasting on gut bacteria. In this case, fusobacterium was implicated in colorectal carcinoma. So, a decrease in fusobacterium could have some very positive health benefits. The point is that they did see a decrease in that bacteria in the study. However, there was more evidence from a study on subjects who had been fasting for 30 days. The study was published in American journal Clinical Nutrition. It found that subjects who fasted intermittently for 30 days, allocated nutrients at different times.
They found an increase of gut diversity and a rise in prevalence. Certain strains of bacteria are more butyrate-producing than others. These bacteria are essentially good bacteria. When it comes to short-chain fatty acids, this is what we really want in our life. We know that fasting has a net positive effect on the gut.
We need to ask ourselves: Okay, so we look at these rodent models studies, mouse, and rat studies using artificial sweeteners. It’s pretty common knowledge that these rodent modeling studies exist, and people talk about them. These artificial sweeteners are okay. In rodents, high levels and high concentrations of sweetener are bad for their gut.
They are clearly there are negative effects with saccharin and sucralose type of with aspartame. It’s not clear if there are any negative effects with saccharin with sucralose or aspartame. Although we have not been able to determine if the effect is on human gut bacteria, we do know that rodents experience a large effect. So if this assumption holds true, why would we want any negative impact on fasting’s positive impacts? Saccharin and Sucralose are the most demonized because of the rodent model research.
I hate to admit it but as much as I love to dislike aspartame. However, stevia is likely the best and most natural option. If you have to eat something while fasting, this might be the best option. We also need to consider the cephalic insulin reaction. Remember that imtor i mentioned now? Insulin is progrowth insulin triggers.
There is a lot of confusing research and it’s not clear if artificial sweeteners can trigger a cephalic insulin reaction. This means that we eat sweets. As a preventive measure, the body starts to secrete insulin when it detects something sweet. It’s like saying, “Oh sugar! Let’s increase insulin production!” This is more likely to happen in someone who has consumed a lot of sugar, and then suddenly switches to diet sodas because their body is becoming accustomed to it.
It’s unlikely that you drink diet soda as often as you used to. This is why the data is so inconsistent. The question is whether it’s a 50-50 shot, which seems to be the case. If it’s too difficult for you to break a fast, is it worth it? The next piece is insulin dynamics. Anytime we experience a spike insulin, it means that we should eat protein.
This means that consuming a vegetable will result in three calories. There is an insulin spike. Even though we have some fat, an insulin spike can occur. This is because insulin will slow down what is called hormone-sensitive lips hormone-sensitive lipase. Fat is stored in a form that’s triglyceride and then it is released into a fat and a bat or three fatty acids within a glycol backbone.
Hormone sensitive lipase is responsible for this. It acts as a pair scissors and makes a cut. The triglyceride goes up. Insulin blocks hormone sensitive lipase. If you fast and spike insulin, you will effectively stop fat loss for a brief time. Keep an eye out for insulin.
Spike will experience this insulin response. It is also known as fasting mimicking. Dr. Walter Longo did some very cool research to come up with the fasting mimicking diet. It is an amazing way to combine foods that mimic fasting.
He is also very clear about it. This fasting mimicking diet can help you get some of the benefits associated with a fast. He’s very clear that it’s not meant to replace a fast.
Fasting can be intense. Fasting can lead to the best results, and fasting is extremely important. Caloric reduction and fasting mimicking are designed to say, “Hey, let’s get those foods that have the lowest negative impact.”
Let’s get these foods into our bodies that still have some of those positive effects that fasting can bring, even if we don’t need to. People take what they have learned and apply it to fasting. They respond that it’s fasting mimicking. I can have coconut oil during my fast, and it won’t break my fast.
You will still be able to break your fast. It’S calories. It is still insulin-insulinogenic to some degree. However, in a fasting mimicking setting, it’s fine. But it still breaks a fast okay.
I wanted to clarify that mimicking is not a sign it is okay to eat during a fast. This means that it has the lowest chance of breaking your fast. But it doesn’t end there. What are the rules for watching this video? If you want to get it dirty fast but not sure what they are, you can use creamers, sweets, or other ingredients in your coffee. However, you should have them as soon as possible during your fast. You can stop eating after dinner, but you won’t eat again before dinner. The next morning, have your coffee with cream and then stop.
Then? Why? Let’s pretend, for a moment, that this does indeed stop the effects from your fast okay. We know it to some extent. We don’t know whether it starts at zero or picks up from where it left off. It is assumed that it begins at zero. You have a greater chance of still enjoying the benefits of a fast if you have these calories in the first part of your fast.
Okay. It’s okay. These are not i’m going gon na have any diet. I’m going to na need a diet, Coke now
If you drink Coke, then you are potentially disrupting your fast. You still have plenty of time to complete the rest your fast.