The Benefits of Fasting.
In this short introduction, I'd like to give you an overview of the benefits of fasting. You'll find them listed here again briefly, should you wish to reread them.
Autophagy (Cell Renewal)
Autophagy describes cell renewal, i.e., the body's recycling program.
You can also stimulate autophagy with foods rich in spermidine, such as sprouts, mushrooms, and germinated grains or germinated lentils.
Exercise also represents a form of autophagy. Those who exercise during fasting significantly intensify autophagy.
Strengthening the Immune System
GH levels are increased.
BDNF levels are increased
Increased Sensory Perception
We know this mainly from nature. It is intended that we are particularly vigilant when foraging for food. We usually went foraging when we ran out of food. This made us particularly vigilant against enemies such as attacking animals but also poisonous plants. You can take advantage of this effect during fasting. For example, I incredibly enjoy integrating intensive work blocks into my daily routine while fasting.
Even if hunger causes a growl in your stomach at first – once you overcome this short phase of resistance, you enter an incredibly productive flow. Very good for large, strenuous projects or if you need to study for an exam/work!
Reduces Inflammation
Feel free to write your questions in the SKOOL Community. You can also send me a direct message there.
3 ways to fast.
3 Ways to Fast
In this video, I will introduce you to several fasting methods.
Intermittent Fasting | 16:8
Fast for 24 hours once a week
Fast for several days once a year
Fasting, especially in forms such as intermittent fasting or time-restricted eating, is increasingly associated with a variety of health benefits, which can also support longevity. One of the most important mechanisms of fasting is the reduction of inflammation and the improvement of insulin sensitivity, which can lower the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer. By abstaining from food, blood pressure and cholesterol levels are also reduced, which lowers the risk of cardiovascular diseases.
Another crucial benefit of fasting is the promotion of autophagy, a natural process in which the body breaks down and recycles damaged or abnormal cells. This not only contributes to cell repair but can also help delay the onset of aging processes and certain age-related diseases. Fasting also supports the regeneration of stem cells, which stimulates tissue and cell growth and promotes regeneration in the body.
Studies have shown that fasting can significantly extend lifespan by slowing down cell aging and optimizing metabolism. Initial human studies suggest that similar effects may also be possible in humans. Overall, fasting has the potential to not only reduce the risk of age-related diseases but also to enhance overall well-being and promote a healthy lifespan.
Feel free to write your questions in the SKOOL Community. You can also send me a direct message there.
What you can drink and eat while fasting.
Drinking during (intermittent) fasting.
During intermittent fasting, it's important to choose beverages that don't interrupt the fasting process. Essentially, drinks should not contain calories or sugar, as these can raise insulin levels and interfere with the fasting process. Here are some drinks you can enjoy during intermittent fasting:
1. Water
Water is always an excellent choice. It helps hydrate the body, supports detoxification, and sometimes suppresses hunger. You can jazz it up with a few fresh herbs or lemon, as long as it contains no sugar or calories.
2. Black Coffee
Black coffee without sugar or milk is calorie-free and can be consumed during fasting. Coffee can also help suppress hunger and increase concentration. However, be careful not to sweeten your coffee with sugar or cream.
3. Green Tea
Green tea contains antioxidants and has a mild caffeine content that can give you energy during fasting. Again, avoid sugar or milk.
4. Herbal Teas
Many herbal teas like chamomile, peppermint, or ginger tea are calorie-free and can help alleviate hunger and stimulate metabolism. Again, it's important not to add any sweeteners.
5. Hibiscus Tea
Hibiscus tea is another excellent choice, as it also tastes slightly sweet and intensifies autophagy.
6. Apple Cider Vinegar Water
A teaspoon of apple cider vinegar in a glass of water can be consumed during fasting, as it contains no calories. Many people swear by apple cider vinegar to control appetite and support digestion.
7. Aloe Vera Juice
You can find the aloe vera juice I use at wildbaboon.de. Feel free to order several bottles; the juice is also great for gut health. The juice tastes best chilled.
Make sure you don't consume sugary drinks like fruit juices, sodas, or sweetened teas, as they contain calories and sugar that can disrupt the fasting process. Likewise, you should not add milk or cream to your coffee or tea during fasting hours, as these also contain calories.
In general: anything that has no calories and does not raise insulin levels is safe during intermittent fasting.
Feel free to post your questions in the SKOOL Community. You can also send me a direct message there.
Luke's Sample Fasting Day.
Using intermittent fasting as an example, I will show you how and when you can integrate your meals into your daily routine and thus implement the method effectively.
I practiced intermittent fasting for several years. It is important to me that you listen to yourself and your body, i.e., your physical changes, when fasting.
I recommend that you still eat enough to meet your energy needs during fasting or during the period you are eating, i.e., consume enough calories.
Please also observe any changes in your performance, metabolism, and energy levels in everyday life and during training.
A final recommendation from me is: It's better to start eating early than to stop late. Ideally, you should eat well before 8:00 PM, as recommended in the program.
In summary
- Preferably stop eating earlier, ideally before 8:00 PM.
- Eat enough to meet your energy needs.
- 2-3 meals per day.
- Exercising during fasting increases autophagy, but please observe your body.
Feel free to post your questions in the SKOOL Community. You can also send me a direct message there.
Introduction Blood Glucose Levels.
I'll give you a little theory about what blood sugar levels should be in a blood test and what naturally happens to your blood sugar after your meals.
During the program, blood sugar shouldn't be an issue for you, as all meals are optimized not to negatively affect blood sugar levels. Nevertheless, a natural rise in blood sugar is normal and vital. It just shouldn't rise too sharply. I'll explain the reasons for this in the video.
If you want, you can measure your blood sugar – you can find quite inexpensive blood glucose meters online for that. An optimal blood sugar value should be between 72-85 mg/dl and should not shoot up by more than 30 mg/dl after eating.
Feel free to post your questions in the SKOOL Community. You can also send me a direct message there.
No more blood sugar problems!
With a few tricks, I'll explain how you can curb your blood sugar spikes during cravings and prevent them in everyday life, so you don't let them get out of hand in the first place.
Trick 1
If possible, opt for purple lettuce or bitter greens. Arugula, chicory, or radicchio are great. Living lettuce is also very suitable. You can often find it at Lidl and EDEKA.
Trick 2
As mentioned in the video, feel free to use cruciferous vegetables and alliums here. I also enjoy eating vegetables as an appetizer, e.g., a few tomatoes or cucumbers, which I simply snack on while cooking.
Trick 3
It's best to completely avoid sweets and swap them for dried fruits. If you combine these with some nuts and protein-rich foods (e.g., nut butter), you will provoke an even lower blood sugar spike. Dates with tahini - Perfect.
Trick 4
You can find good apple cider vinegar at dm. However, I prefer the Beutelsbacher brand in Demeter quality.
Trick 5
Cleaning the kitchen, doing laundry, or taking out the trash also counts as exercise. It doesn't have to be a walk or similar. Feel free to simply incorporate normal things into your everyday life that require movement.
Additionally, consider sourdough bread, which causes blood sugar to rise significantly less than yeast-baked bread. Basmati rice is more suitable than jasmine rice. Eating nuts and seeds with every meal also stabilizes blood sugar.
Feel free to write your questions in the SKOOL Community. You can also send me a direct message there.
