Metabolism and Intermittent Fasting

This week we will take a look at metabolism and why calories in/calories out does not work for weight loss. My journey with intermittent fasting has taught me many things about metabolism.

This week I'll reference the following chapters from Gin Stephens books:

Fast Feast Repeat:

• Chapter 1 (second half) - metabolism and metabolic flexibility
• Chapter 4 - CPIR (cephalic phase insulin release)

Delay, Don't Deny:

• Chapter 3 - The Biggest Loser Study on metabolism

Information on Fasting

A few more words about Insulin

What is CPIR and what does it have todo with fasting? Remember in my last post when I mentioned that when you take a sip of something flavored or sweet you body releases insulin? This process is called Cephalic Phase Insulin Release (CPIR). It is something that helped me make sure that my coffee and water are completely black and/or plain. When you TASTE sweetness or sour or umami (described as the meaty, savory deliciousness that deepens flavor) this is what happens:

• 2 minutes after tasting there is an insulin release
• 4 minutes after tasting insulin peaks
• 8-10 minutes after tasting insulin levels return to baseline

So, if you accidentally lick your finger while making a PB&J sandwich as long as you stop there, your insulin levels will go back down quickly. That is why brushing your teeth during fasting does not break the clean fast.

A few words about Metabolism

Here's an interesting statistic: the weight loss industry is a $66,000,000,000 money making machine with it's primary suggestion reduce calories, increase exercise. What the industry does not tell you is that study after study has shown that decreasing calories and increasing exercise does not work and can cause "persistent metabolic adaptation".

In Delay, Don't Deny Gin mentions the Biggest Loser Study in 2016. In a nutshell, they studied 14 former contestants six years after being on the show. They found that before the show the participants had normal metabolic rates and after the show their metabolic rates had slowed and their metabolisms never recovered. Doctors used the metaphor of stretching out a spring, it never gets it's original springiness back. Here is a link to one of the articles describing the Biggest Loser Study: CLICK HERE.

How is it possible to protect your metabolic rate when you are intermittent fasting? Fasting flips the metabolic switch. Here is another simplified explanation:

• Our bodies use glycogen stored from the foods we eat
• During our fast the liver glycogen is used up (sometime after 12 hours)
• Our body starts running on stored fat from fat cells and produces ketones to fuel our brain (we are now in ketosis)
• We do not deplete muscle because there is plenty of fat for our bodies to use.

Metabolic Flexibility has kicked in and our bodies become very good at switching fuel sources as needed. Intermittent fasting creates the opposite scenario from metabolic adaptation and protects your metabolic rate.

Fasting Protocols and Tips

I like to break my fast with cashews and/or almonds. It provides protein and it is also a healthy fat. Remember if you are trying One Meal A Day (OMAD) your "one meal" is a full multi-course meal.

Interesting Observations  - Things I notice when I am fasting and/or Non-Scale victories

• After you have been fasting for a month or so, feel the skin on your elbows - it will be soft and smooth without putting lotion on
• I went to the skin doctor this month and for the first time in 15 years I had ZERO cancers biopsied or frozen off. My usual is 4 - 6 things frozen and at least 1 - 2 biopsies. That is a huge NSV!
• According to my husband, I no longer have a snoring problem

Next post we'll look at Human Growth Hormone and how fasting builds muscles.