The Fasting as a method of hygiene for body and mind, leading to improved health and prolonged life, has been known since ancient times. It was part of religious life in ancient Byzantium to improve people's health, strengthen the character of monks, think more clearly and prolong life. Modern research has also shown that Hunger improves memory and the ability to learn. "Sometimes it is useful to starve and fast. Only then is the body really cleansed." - Dr Osumi
In 2016, Yoshinuri Osumi received an award for his study of the Calorie reduction and proved that starvation for up to 12 hours and longer can accelerate the process of Autophagy triggers in the body. Autophagy is when our body starts to "eat" itself by breaking down proteins and other components for recycling and energy production. It is a process of renewing the organism because starvation gives the body more time to get rid of toxins and "bugs in the system".
This process leads to weight loss, increased immunity, killing of bacteria, viruses and tumour cells, improvement of brain function and ultimately prolongation of life. This renewal process is very important for the survival of all organisms, not just humans. Yoshinuri has proven that this process exists in all organisms on the planet
"His findings have led to a completely new paradigm for understanding how cells process their contents. They have also paved the way to understanding the essential role of autophagy in many physiological processes, such as adaptation to hunger and the body's response to injections," the Nobel Committee said in 2016.
Basics of Autophagy / Intermittent Fasting
Autophagy is the process of recycling unnecessary parts of cells, i.e. any "junk" that has accumulated in them. The word after which the process is named comes from two Greek words that together translate as "self-eating".
First, let's clarify the terminology. Calorie restriction or fasting is the same as starvation, which means going without food for at least 14 to 16 hours during the day. Why so much? Because it takes your body about 12 hours to exhaust the glycogen reserves (energy stores) in your liver and enter ketosis. Ketosis is a state where the body uses fat or fat from the body or internal organs as the main source of energy to create energy.
Entering ketosis is necessary to start the process of autophagy in your body. Then the organism starts to remove the broken cells. Under the microscope you can see the killing of bacteria, viruses and tumour cells. Autophagy is therefore the process of renewal of the organism on a cellular level.
"Autophagy" in Greek means "self-feeding".
Autophagy was previously thought to be non-selective in the sense that it affects the whole organism. But Yoshinuri's work has proven that it is a very selective process and that it only occurs when there is a defect, protein damage or excessive protein accumulation. In other words, autophagy does not eat your muscles, but is concerned with correcting cell proteins that are not as they should be.
Intermittent fasting: effects and benefits
Dr Osumi's colleagues also claim that autophagy protects the body from premature ageing. It can even rejuvenate, thanks to the process of producing new cells and removing defective proteins and damaged intercellular elements from the body while maintaining health.
„Weight loss and physical activity reduce the risk of obesity-related diseases such as diabetes, sleep apnoea and some cancers. Intermittent fasting seems to be as beneficial for these diseases as any other type of diet that reduces total calories," says Dr Manpreet Mundi of the Mayo Clinic (Rochester, Minnesota, USA).
Intermittent fasting is good for many people, but not for everyone. Skipping meals may not be the best way to maintain weight if you are pregnant or breastfeeding. Or if you have kidney stones, diabetes or other health problems. For this reason, it is always advisable to consult your doctor first before deciding on a diet.
"Every cell in our body has the function of autophagy and each of these cells has its own function. Therefore, it is important to understand the connections. The problem can occur when the process of autophagy increases. Therefore, I think it is necessary to further study the communication between cells to deal with autophagy," Dr Osumi explained.
How much are we allowed to eat?
Although this diet is based on a time limit, total calorie intake is the first condition that affects whether the body reduces, maintains or gains body weight. It is much easier to maintain a calorie deficit with a time limit on food consumption. But if you eat too many calories, the positive results will not happen.
Some popular types of interval fasting:
- Alternative fasting during the day - Eat normally one day and fast or eat only a small meal (less than 500 calories) the next day.
- 5: 2-Fasting - Eat as usual five days a week and fast the remaining two days.
- Daily time-limited fasting - Eat normally, but only eight hours a day. For example, skip breakfast, eat once for lunch and dinner until 8pm.
Insufficient fluid intake: The most common mistake in dieting
Water intake is especially important during fasting. The body can go a long time without food, but not without water. If you forget to drink, headaches, dizziness and nausea are possible, which are solely due to the dehydration of the body. It is necessary to drink 3-4 litres per day, distributed in smaller amounts, continuously throughout the day.
If you forget water and take 2 litres in 5 minutes at the end of the day, you are not doing your body any good.
When it comes to Intermittent Fasting, strict adherence is very important for successful weight loss and is also key to avoiding weight gain. Each person's experience with Intermittent Fasting is individual and different styles suit different people.
What is allowed to be eaten?
It is very important to pay attention not only to when we eat, but also to WHAT WE EAT. Science has identified a number of foods that promote autophagy. Here is a brief overview of the main nutrients that help trigger autophagy:
BOLD - Consuming high-quality natural fats instead of carbohydrates provides the body with a smooth pathway to enter autophagy more quickly, as it can burn glucose stores faster. The keto diet is also based on this principle.
BERBERIN - A powerful anti-inflammatory found in the bark of certain plant species. It helps balance blood sugar levels and can regulate AMPK, an enzyme that affects metabolism and improves insulin sensitivity.
BERGAMOT - A type of citrus fruit from Italy. Potent polyphenols in the bark have been studied for their effects on cell health.
Conclusion
Important to know: Intermittent fasting should be stopped if you are not completely healthy. Fasting is also not good for pregnant women or children as their bodies are developing and growing.
Eat 6-8 hours a day and plan the fast and meals as you go. Eat more vegetables and high quality foods (foods with high nutritional value) after the end of the daily fast, consume protein in any form and high quality natural fats.
Exercise, as exercise speeds up the autophagy process. And of course, don't forget to hydrate. Whether you started Intermittent Fasting to lose weight or to feel better and live healthier.
Don't give up too quickly, give it a try. And who knows, you might just integrate this new way of eating into a new lifestyle.
"Life is a balance between protein synthesis and degradation." - Osumi Yoshinuri
You can read a more detailed list with tables about Intermittent Fasting and Autophagy in this article:
Intermittent fasting: what types are there?
Sources:
https://www.nobelprize.org/prizes/medicine/2016/press-release/
http://www.ohsumilab.aro.iri.titech.ac.jp/english.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3491655/
https://gtr.ukri.org/projects?ref=MR%2FN010876%2F1
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/intermittent-fasting/faq-20441303
https://www.medicalnewstoday.com/articles/322293#seven-ways-to-do-intermittent-fasting
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