Table of Contents
“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting,” by Dr. Jason Fung and Jimmy Moore, offers a comprehensive and accessible guide to the practice of fasting for health benefits. The book draws on Dr. Fung’s clinical experience as a nephrologist, his thorough research into the science of fasting, and Jimmy Moore’s personal experiences with fasting as a tool for weight loss.
The book begins by clarifying what fasting is and isn’t, dispelling common myths and misconceptions. The authors explain that fasting isn’t about starving oneself, but rather it’s about giving the body a break from eating to allow it to heal and rejuvenate.
They delve into the history and the different types of fasting, from intermittent fasting (brief periods of not eating), alternate-day fasting (alternating between days of eating and not eating), to extended multi-day fasting. For each type of fasting, they offer practical advice, addressing concerns like what to expect, how to manage hunger, and how to properly break a fast.
The authors also explain the health benefits of fasting. Drawing on scientific research, they argue that fasting can help with conditions like type 2 diabetes, obesity, and even some cancers. Dr. Fung offers insights from his own clinical practice, sharing success stories of patients who’ve improved their health through fasting.
A significant portion of the book is dedicated to providing practical strategies and tips. The authors discuss how to integrate fasting into daily life, how to deal with potential challenges, and they also provide guidelines for when fasting may not be appropriate, such as for pregnant women or people with certain medical conditions.
“The Complete Guide to Fasting” serves as an invaluable resource for those interested in fasting as a tool for weight loss or health improvement. Fung and Moore provide not just the scientific and historical background of fasting, but also offer practical and actionable advice, making the practice of fasting approachable and achievable.
Highlights
P. 5
Type 1 Diabetes, no insulin. Type 2 Diabetes, insulin, but resistance to insulin.
P. 7
Ketogenic diet makes fasting easier.
P.22: Fasting is voluntary, starvation is involuntary. Fasting is obviously good, but big food companies advertise against fasting (nutritionists). Bad for business.
P.23: Insulin is used to store and use food for energy (carbs, protein, and fat (but less). Insulin is a hormone. Protein increases insulin production.
P.24: Food increases insulin = Sugar store, fat production. Fast decreases insulin = Burn sugar, burn body fat.
P.26: Take multivitamin supplements daily when fasting.
P.27: GH (Growth Hormone) made by pituitary gland decreases with age. Counters the effect of insulin by increasing glucose and blood sugar levels. GH is great for athletes (maintain lean mass + improve recovery time).
P.28: Eat well. Avoid corn syrup, artificial flavors, artificial sweetener, overdependence on refined grains. Nutrients (macro) and calories not important, focus on specific foods to eat.
P.29: Eat natural fats (salmon), fats in meat + dairy not unhealthy. Avoid processed vegetable oils (corn, sunflower, canola) – they are inflammatory. They contain omega 6 fats. While some is necessary, too much is bad. Omega 3 is essential, we should eat more of it (nuts, cold water fat fish, seeds).
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5 Steps for Good Nutrition
- Eat whole, unprocessed foods.
- Avoid sugar
- Avoid refined carbs
- Diet high in natural fats
- Balance feeding with fasting
Fasting Benefits
- Anti-ageing
- Weight loss
- Type 2 Diabetes
- Boosts brainpower and heart health
5 Myths about Fasting
- Fasting causes starvation
- Fating makes you burn muscle
- Fasting causes low blood sugar
- Fasting results in overeating
- Fasting deprives the body of nutrients
P.84: Significant research suggests that 3-5 day fasts result in improvements in insulin signaling, rest of immune function, abnormal and pre-cancerous cells are pushed towards apoptosis , which selects for healthy cell types. This process, in theory, should reverse signs and symptoms of ageing.
When the body gets a break from constant digestion of food, it can focus on repair and restoration. This done through autophagy, a process that helps get rid of chronic inflammation and/or neurological conditions.
P. 96: Do not fast if you are malnourished, underweight, diabetic, pregnant, have GERD.
P.102: Be well-hydrated during fasting. Tea, all kinds, are good for fasts. So is coffee and bone broth. It is also okay to add small amount of cream and coconut oil to coffee.
Intermittent Fasting
P.104: There are variations of fasts including 12 hr, 16 hr, 20 hr and 24 hr fasts. The one suitable for most is the 16 hour fast.
P.106: Night time eating causes an increase in insulin response. Best to eat largest meal between 2 and 3 pm – an underrated and healthy aspect of the Mediterranean diet.
Top 9 Fasting Tips
- Drink Water
- Stay Busy
- Drink Coffee
- Ride the Hunger Waves
- Don’t Tell People You Are Fasting (They Will Try to Convince You Not To)
- Give Yourself 1 Month to see Benefits
- Eat Nutritious Food on Non Fasting Days
- Do Not Binge
- Fit Fasting to Your Life, Not the other way around