Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions

Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions - Thomas DeLauer

Stem Cells

This comes into play after 2-3 days of fasting

A study from USC found that prolonged fasting (2-3 days) can reset and regenerate the immune system - resulted in the depletion of white blood cells and triggered stem cell-based regeneration of new immune system cells.

Found that white blood cells are broken down during fasting, which in turn forces the stem cells in your body to produce more - the new white blood cells are not just new, but healthier and more effective than the previous cells

Telomeres

Telomeres are a protective coating or cap at the end of each chromosomal DNA strand found in your cells

These protective caps help to preserve your DNA by preventing DNA strands from fraying or clumping together, which can lead to cellular damage, the precursor to disease and accelerated aging

An enzyme called telomerase can re-lengthen telomeres that are shortened during DNA replication

Stem cells are the sentinel cells of our body - when our cells incur damage, stem cells swoop in and secrete proteins that initiate the repair process

When our cells die, they give birth to daughter cells that can replace the cells we lose through a process called differentiation

The great thing about stem cells is that they express telomerase, so they tend to maintain long telomeres

Additionally, cells that are born directly from stem cells likely have longer telomeres than cells that aren't, based on the simple fact that they're one cell division away from exposure to high levels of telomerase

The more stem cells means more daughter cells from those stem cells - daughter cells that come directly from stem cells are a step removed from telomerase, and therefore should have longer telomeres

Ketones

The body begins, on average, burning ketones between 24 to 48 hours of fasting - BHB, in particular, has been found to benefit the immune system

A study from the Yale School of Medicine found that exposing human immune cells to BHB following 2 days of fasting resulted in a reduced inflammatory response

BDNF

Study published in the journal Applied Physiology Nutrition & Metabolism found that a 48-hour fast upregulated BDNF by ∼ 3.5-fold

Autophagy

There's no set time for when autophagy kicks in - autophagy is always occuring on some level, but increases when fasting

So it seems that the length for autophagy should really be based on the length of the other benefits as it'll be occurring alongside them

How to Start

4 to 5 days of keto before to make the transition easier - the body's of those who are not fat adapted are reliant upon a constant supply of sugar

If you jump headfirst into a fast, your body won't be able to efficiently utilize stored fats - when your blood sugar dips, it'll bring about symptoms such as lightheadedness, carb cravings, dizziness, the inability to focus and your usual sugar crash

How Should I Break My Fast

Break fast with lean protein at night, then go to bed, and resume normal eating (for extra fat burning)

Should I Workout

Low intensity exercise would still be ideal as it's preferable to deplete muscle glycogen, not just liver glycogen

A main function of glycogen is to maintain a physiological blood glucose concentration, but only liver glycogen directly contributes to release of glucose into the blood

Skeletal muscles are unable to release glucose (because muscles lack glucose 6-phosphatase) and muscles glycogen is mainly a local energy substrate for exercise, rather than an energy source to maintain blood glucose concentration during fasting

Muscle glycogen can be broken down to lactate, which can be transported to the liver and via gluconeogenesis in the liver contribute to maintaining euglycemia (Cori cycle)

However, humans do not show major decrease in muscle glycogen content during fasting - in contrast, the liver glycogen content decreases rapidly during fasting and the liver glycogen content has decreased by ∼65% after 24 h fasting

[ken.zallen]

*Time Stamps* :)
0:00-8:03 = the benefits of long term fasting
8:03-11:03 = how to begin long term fasting
11:03-14:17 = what to consume during a fast
14:17-16:28 = physical activity during a fast
16:28-19:23 = what to expect during a long term fast
19:23-21:47 = supplements
21:47-24:43 = how to break a long term fast
24:43-26:25 = how often you should prolong fast

[mojtababushra]

Hey I'm 26 and I just finished my 7 days water fast (168 hours) i lost 5.8 kilos (13 lb) and I'm so proud of myself ❤

[MoonGirl]

I am 56 hours into my 72 hr fast and the floater in my left eye, which has been there for so long and driving me crazy, is totally gone. Halaluja, God is good.

[kingquae]

Every time I do a 48 hour fast I watch this video, no matter how many times I have watched it, it keeps me current on what's actually happening within my body and helps me feel more focused on my goals. I've lost count on how many times I've watched this video lol

[tigrover]

I just fasted for 20 min, it felt great!!!!

[sandrahodges]

I watched this video 45 hours into my 3 day fast and it gave me the motivation to continue. I watched it twice. Just to think about the health benefits make me want to continue. My dad had diabetes and high cholesterol when he was 50 yrs old. He suffered until.he died when he was 59. My mom died from a heart attack and my sister died from depression. Prolonged fasting could have saved their lives. I am making sure that I saved my life by fasting and introducing fasting to others who have chronic illnesses. Keep.up the good work, !

[olefella]

I call this diet the "I have no money diet" 😊😊😊

[sarabpalsinghbami]

After 27hrs, The mind is hungry but the stomach is full.

[sarahsmile]

If you feed your body the correct fuel, going 24 or 48 hours without food should not be too difficult. It's more mental endurance you will be testing. We often eat for all the wrong reason. Great video!

[leavesofdecember]

you know how Plato himself said he likes fasting because it helps him think better, well I love that I get to live in a day and age where we know WHY this is happening so that there is no denying it anymore ! Plato would have been so proud ! :D

[ronselliers]

Started fasting 3 months ago. Currently doing 3 or 4 days during the week with 16 to 18 hour fast and then a 24 hour fast on Sunday. Next month I'll try a 48 hour fast. Went from 310 pounds down to 280 and feeling better every week.

[randeepdhillon]

Im half way through my 72 hour waterfast (36hours) .. first night couldn’t sleep much and had some sweats. Half way through my fast I’m feeling a lot better not too hungry mood back to normal :) another 36hours to go 💪🏽 If I can do it anyone can!

[nickloks]

I’ve been doing 16:8 fasting for years. Just started doing 20:4 and right now just started a 72 hour fast.

[arifahammed]

Just decided to do 72 hours fast and Thomas dropped the perfect video for now.

[westfield]

I’m trying out a 72 hour fast. So far I’m into hour 36.

[tarekalsalloum]

Day 3 of fasting
Woke up crancky, thinking this was a terrible idea
2 hours later my stomach growled and i stopped feeling hungry
Shooting for 1 week 💪💪

[ckself]

"It's the way the cookie crumbles." Can you NOT talk about cookie crumbles when I'm trying to fast lol

[MISSPHOTOGENICBABY]

Watching this 40 hrs into my fast lol, thank you for the info! ☺️💜

[floaterfans]

I have been doing IF and keto for 9 weeks. Doing my first 72 hour fast after dinner tonight. Have a few 24 hour fasts under my belt so far. Loving this new lifestyle. 25 lbs and 7 inches of the waist already!

[svartcracker]

I appreciate all the free info, I'm going for it right now

I'm currently at 42hrs...nothing but a little salt, good well water, and a slight smidgen of lemon in every other water I drink. Feel pretty good, it's getting better with each stomach growl but they're getting further between.
I going for 5 maybe 7 days.

First time I've done this at all. I'm very unhealthy 28m around 60-70 overweight, ex smoker, severe lung damage from a job site accident. I'm going to die even younger if I don't change.
Lord willing i hope this can jump start a cleaner healthier path