Autophagy, is a natural process within our bodies that removes damaged cells, repairs mitochondrial DNA, and DNA. Cleared cells are recycled, with all their components being used by our bodies. Think of autophagy as our body's way of recycling building blocks and using the recycled materials for renovation. Fasting also supports our circadian rhythms and adaptive cellular responses. Any degree of fasting, including time-restricted feeding or intermittent fasting, induces autophagy. Prolonged fasting boosts autophagy and activates stem cells.
Why did I decide to do this? I'm coming up on my 2-year anniversary of following a carnivore diet. Although not for everyone, I absolutely love this way of living and it's given me amazing health benefits. In recent months I became somewhat bored with my diet which resulted in me having sugar cravings, which unfortunately I've given into. For me, sugar is gluten-free baguettes, gluten-free baked goods, chocolates, ice cream, and overdoing it with dairy products (dairy contains lactose which is the sugar in milk). I knew that a prolonged fast would cut carb cravings. I also have been aware of the health benefits of prolonged fasting for several years. In addition to autophagy and stem cell activation, I wanted to achieve the increase in muscle mass, and decrease in body fat percentage. I also wanted to do it before I felt that I was too old for it to be safe.
What did it feel like?
Like most people, I turned to YouTube and watched videos of other people vlogging their prolonged fast. They were much younger than me and having a tough time with the first few days of the fast. Many of them felt sick, tired, weak, foggy, and cold. I had none of that. I made sure I drank plenty of water and when in doubt, I drank more. I also consumed salt, iodine, and magnesium (unlike many of the vloggers who did not feel well). I think adding the electrolytes is key to feeling amazing while doing a long fast. I also went into it already off caffeine. I don’t think it would be a good idea to do a prolonged fast either while taking in caffeine or quitting it cold turkey with the fast. Although I was giving into sugar cravings, it was not enough to necessitate sugar withdrawal as I had gone through that almost 2 years ago when I transitioned into a meat-based way of eating. I believe that not having sugar withdrawal was another reason I felt so good on the fast.
The first day of the fast was the only day where I had significant struggles with hunger pains. The morning of the second day hunger pains were only fleeting and for about 2 minutes at a time. Overall I felt great! I lost all cravings for carbs the first day. I also had a lot of energy and I continued all of my workouts as normal without any weakness or tiredness. I even added an extra workout of a long walk every evening. When doing this type of fast you must keep yourself busy. For me this meant cleaning the blinds in the house, cleaning and oiling our teak outdoor furniture, and detailing our vehicles, among other things. Keeping busy and active is key to doing a prolonged fast.
The 5-day fast was easier and less painful than the following things I've done in my life:
Getting off caffeine (severe headache for days and severe fatigue)
The first week of starting 16-8 intermittent fasting (hungry every morning)
Low-calorie diet
Attempting to cut out sugar on a regular diet
The first week of P90X
The first week of the ketogenic diet
The second week of the carnivore diet (sugar withdrawal!)
Being vegetarian (yes, I fell for that twice in my younger years)
The results: If my bioimpedance scale is accurate:
Muscle mass increased by 3.8 lbs! For the first 3 days, muscle mass went down slightly and then went up on day 4 and again on day 5.
Body fat percentage decreased by 6.3%. On days 1-2 body fat percentage stayed about the same. Although pounds are dropping and mostly fat as I was in ketosis, the overall percentage did not start to drop until day 3.
Weight went down but this is NOT the reason to do a prolonged fast so do not worry about the amount.
Will I do it again? Definitely!
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