would do. Imagine a supermarket that never closed for cleaning or
stocktaking: eventually the aisles would be cluttered, stock would
get past its use-by dates, some essential items would run out, and
customers would get sick.
Our ancestors often had to either go without food, or exercise
very hard to get more food. Exploiting these periods for the purpose
of spring-cleaning is hardwired into our DNA.
The key is that what we eat, and when, affects this process.
Sometimes what we eat pushes cells to keep multiplying and not
recycle, called an anabolic state. Sometimes our body moves into a
different state – one where we tidy up cells, kill off and recycle old
ones. This is called the catabolic state, and it happens when we don’t
eat. For optimal human health, the balance between anabolic and
catabolic processes is crucial. But a problem caused by our modern
lifestyle is that many of us are in an anabolic (growth) phase most of
the time.2 This is largely caused by the ‘3 meals a day plus snacks’
regimen.
The body is so finely tuned around this balance that if we go on
eating all the time, we miss cleaning up – and this happens at our
peril. Thank goodness Mother Nature has our backs and has made
sleep non-negotiable; but still, with our modern busy lifestyles, we
need more non-eating time to optimise our health.
Fasting, and to an extent keto diets (also sometimes called
‘fasting mimicking diets’) allow the body to cease anabolic signalling
and engage autophagic mechanisms through the lysosome in every
cell. It is now recognised that this ‘nutrient stress’ (lack of food) is
critical in health and longevity.
12 questions about fasting
As a fitness professional, you are likely to be asked some of the following
questions about fasting by clients and members. Unless you’re also a
nutritionist or dietitian, you can’t prescribe any eating behaviours or
write meal plans, but you can provide general information.
1. How long should I fast for?
• There is scientific evidence that periods
without food can be good for us and
even extend lifespan
• In order for the cells in our bodies to
spring-clean and repair themselves they
need periods during which they are not fed
• Highly regular meal and snack
consumption means that many of us are
in an anabolic (growth) phase most of
the time, rather than the catabolic phase
necessary for cell repair (autophagy)
• Sleep provides a large enforced rest
period during which cell repair can
occur, but additional periods of non-
eating can help to optimise health
• Intermittent fasting time-periods can
vary, but around 14 hours or more
without eating will usually result in the
baseline glucose and insulin levels
necessary for cell repair.
3. What do I need to do to prepare for
fasting?
Get ‘fat-adapted’ before you start fasting by
going lower-carb and eating more healthy fats,
so that you are burning fat as your main fuel.
Too many carbohydrates turns off fat-burning
and makes you hungry. Going LCHF will make
fasting easier and more rewarding.
Getting glucose and insulin down to baseline is critical – 14 or so
hours without eating will most likely get you into the right physiology.
This has been the basis of ‘intermittent fasting’ and the ‘restricted
eating window’. You can do 16:8 (16 hours fasting, eat in an 8-hour
window), 20:4 (4-hour eating window), or even 24 hours (dinner to
dinner). You might do that a few days a week or more. 4. Can I drink tea and coffee while
fasting?
2. What do I eat when I’m not fasted? That’s out during a fast.
Nutrient dense whole food. Food low in human interference (low
HI). Lower carb is better because it makes the transition to fasting
easier, because you will be a better fat burner (see below).
Mealtimes were irregular for Ugg and his family
30 | NETWORK WINTER 2019
THE QUICK READ
You can drink these provided you use only
very little or no milk.
5. What about alcohol?
6. What about electrolytes?
Extra salt, especially when getting used to
fasting, may be needed.