Fasting

Inflammation

Discover Top 3 Scientific Benefits Of Fasting

Conquering Chronic Inflammation Summit

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Our fat is our bank reserve. We're now dipping into our savings account. In general, financially, we don't want to dip into our savings account. But when it comes to our overall health and well-being, we do want to dip into our fat and start burning fat for fuel. It's an amazing energy source for the different cells of our body. However, it's hard to get fatty acids up into the brain. For a fuel source for the brain, because the blood-brain barrier doesn't allow the fatty acids. There is too much of a molecule. Our liver will take fatty acids and turn them into something called ketones, which are water-soluble molecules that can cross the blood-brain barrier and create an energy source for the brain.

 On top of that, ketones also tell the mitochondria, which are basically what produces all the energy within the cells. They tell the mitochondria to do something called uncoupling, which is almost a waste of energy-producing heat. That process drives down inflammation and oxidative stress throughout our entire body. There are signaling molecules that tell the body to bring down inflammation and oxidative stress, which slows down our aging process and makes us think sharper and clearer and have better energy throughout the day. Fat burning and ketones are amazing benefits. 

Now, when we think about the period of the fast, we start revving up. Fat burning roughly takes about 14 to 16 hours into the fast, which usually takes us about 12 hours to go through. The calories we consumed in our last meal, as well as any stored sugar that's in our muscles, in our liver, our glycogen. After we get to that 12-hour mark, around there, we start gradually shifting into burning fat for fuel. that picks up around that 14–16 hour mark. That's when we're starting to burn fat, and our ketone levels start going up. 

The second benefit is growth hormone, or HGH, which is our quintessential anti-aging hormone.

Now a lot of people will go, particularly celebrities and athletes, and they'll spend a lot of money to get growth hormone injections, but you don't need any injections. I don't recommend synthetic growth hormones. I recommend growth hormones made by your body's best doctor, which is you write your physiology, the power God put within exactly what you need at the time. When you are doing some time-restricted feeding, which is what all of our ancestors did because they didn't have access to food pantries and refrigerators. They would regularly go a day without eating. That was not uncommon for our ancestors. That was a very common thing. They would have this major rise in growth hormone. 

The reason it's a quintessential anti-aging hormone is that it helps us burn fat. It helps us build muscle and preserves our lean body tissue. You think about it from an ancestral perspective. When our ancestors didn't have food, if they were weak and tired and had brain fog and couldn't concentrate and focus and needed someone to lay around, they would die. What happens? We have this hormonal flux that takes place when we get more energized and mentally sharp. We feel better, we feel strong, and that gives us the drive to go out and kill something, go out and find food, go out and hunt, or gather so we can feed and so we can eat. 

Growth hormones will make you feel great. When it's elevated, you'll feel sharp and clear. It's great for your immune system and great for your skin because it helps regenerate the collagen in your skin. Great for bone tissue. You start getting a good rise in growth hormone roughly 16 to 20 hours into that fast. The key is insulin, which is your fat-storage hormone. It is what we call the antagonist or the opposite. The enemy of growth hormones When insulin is elevated, it's going to bring growth hormones down. When insulin's down because we've been fasting, growth hormone starts going up. This is where we get these great benefits of growth hormone in that range. 

Then the third great benefit is autophagy. This is where your body breaks down old, damaged cellular organelles. For example, within all the cells, we have lots of mitochondria. The mitochondria produce all the energy for the cell. But these mitochondria become damaged. Metabolism creates a lot of oxidative stress and a lot of free radicals, causing the mitochondria to become damaged. Now they're no longer very efficient. A lot of the mitochondria within the cell are sputtering around. They're producing, let's say, 30% of the level of cellular energy, ATP, that they should be. Yet they're just sitting there, continuing to sputter. 

When our body undergoes autophagy, it breaks down these less efficient or older cells. Another term we use is senescent mitochondria, which are aged. They take the raw materials, recycle them, and create new, healthy, strong, stress-resilient mitochondria that are producing energy at 100% of their capacity. It's internal recycling. It's a cleansing and recycling process that takes place within all the cells of your body, particularly the cells that are damaged and older. Your body does that through autophagy and undergoes that. Autophagy is also the way that our body gets rid of virally infected cells. All of us have cells in our bodies that a virus has impacted. If we don't get rid of those cells, they will continue to replicate when we have the flu or some viral fever, it's because there's been so many cells that have been infected, and now these cells are dying, and they're releasing all these contaminants, and our immune system is activated. It's producing lots and lots of inflammation. We feel terrible. We feel awful. 

A lot of times, though, we'll get back to balance. But they'll still be a remnant of the viral load.  There'll still be a certain amount of virus that's lying, lurking, in certain areas of the body. When we're under stress again and we're not sleeping well or we haven't eaten well, it will peak. Now, all of a sudden, it will start to replicate, and we'll have more and more symptoms. This is common with a lot of different viruses, for example, the cytomegalovirus and the Epstein-Barr virus. Both of those are associated with chronic fatigue syndrome, fibromyalgia, Hashimoto's thyroiditis, and different symptoms and conditions. There are a lot of different conditions cancers a lot of cancers.  There's a viral component; they're lying dormant in your body. You may not notice. You may not feel like you have the flu, but you still need to get rid of these virally infected cells. That's what happens with autophagy. Our body can get rid of these virally infected cells. In a sense, it's a cleansing, internal cleansing, and healing process.

 When does autophagy start to spike? Around 20 hours into the fast, we start getting a major rise in autophagy. This is why I'm a huge fan on a daily of your intermittent fasting schedule, you want to do roughly 16, certainly 14 hours. I do it daily, for sure. You finish dinner at 7 p.m. and don't eat again until 9 a.m. the next day? For most people, that's very doable. You just hydrate in the morning. That will extend your stomach, and you won't feel the cravings or hunger. That shuts down hunger hormones, and you feel satiated. It's easier to do when you do that. Go for 14 hours, for sure. That's pretty easy. Then we can get into that fat-burning mode by pushing it out to about 16 hours and eating in an eight-hour eating window. That's a great range to do regularly. You may want to push it into, let's say, 18, 16 to 18 hours to get a little bit more growth hormone.  You don't need to do that every day. 

But let's say you do it once or twice a week. That's fantastic. Then autophagy one day a week. One day a week, you extend your fast and go between 20 and 24 hours. Like a lunch-to-lunch fast and a dinner-to-dinner fast. If you do that, your body's going to do some deep cellular healing. Clean and repair a lot of things in your body. Reduce the aging process. I mean, over a year, if you're doing that every single week, you're going to be an entirely new cellular being. It's an extremely powerful healing strategy that's ancestral. All of our ancestors did this. They just didn't do it intentionally, necessarily. 

Some people, in some religious cultures, did it, but typically they just did it because they didn't have food available. They did it out of necessity. But now we need to be more intentional about it and intentionally go out and go about this process. Do this when you consume your meals, consume enough calories, eat a lot when you do eat, consume 30 grams of protein, 30 grams of fat, or more, and get sufficient quantities of calories when you are eating. That's important. That's why we call it feast famine cycling. It's not just a low-calorie diet. When we eat, we want to eat a lot. We want to eat a good amount of calories and a good amount of protein to drive all the protein synthesis that we need for healthy muscles and a healthy body. But when we're in that fasting zone when we're in the period when we've decided we're going to fast; we fast.

 We stick with that and try to get the best benefits from fat-burning, growth hormones, and autophagy. Now, some individuals will also recommend one day a week where you're eating even larger amounts of calories in a larger eating window, maybe a 12-hour eating window one day a week, where we call it a feast day. In some cases, especially if you don't want to lose any weight, that can be beneficial because it resets all your hormones. Then you go back into your intermittent fasting, including your one day a week where you're doing a 20- to 24-hour fast, and now you're getting the best benefits of feasting, famine, and cycling. 

Hopefully, you guys got a lot out of this here. the training that we did today, be sure to subscribe. That way, you get access to all of the future videos. Share this with somebody that you care about. Be blessed. Everybody will see this in future training.

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<h6>David Jockers, DNM, DC, MS</h6>
Hi. Dr. David Jockers, here. Today we're talking about The Top Three Reasons to do Intermittent Fasting. Number one is fat burning. When your body is, normally your body is either burning sugar or burning fat. If we're continually eating, particularly for higher amounts of carbohydrates, then our body is going to be focused on burning sugar as its primary fuel. It will also burn fat but to a lesser extent. When we start going for a longer period without food, then our blood sugar starts to drop. We start using up sugar that's in our liver and that's in our muscles. We call that glycogen-stored sugar. We use that for energy. Then, once that gets to a certain threshold, our body says, Okay, we need to start burning our fat.

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Dr. David Jockers is a doctor of natural medicine and runs one of the most popular natural health websites in DrJockers.com which has gotten over 1 million monthly visitors, and his work has been seen on popular media such as the Dr Oz show and Hallmark Home and Family.
Dr Jockers is the author of the best-selling books, “The Keto Metabolic Breakthrough” by Victory Belt publishing and “The Fasting Transformation.” He is a world-renowned expert in the area of metabolic health, fasting, brain health, inflammation and functional nutrition.
He is also the host of the popular Dr Jockers Functional Nutrition podcast which has been consistently ranked among the top 50 health and fitness podcasts and has been the #1 ranked nutrition podcast in the world.
Dr Jockers lives in Canton, Georgia with his wife Angel and his twin boys David &amp; Joshua and his daughters Joyful &amp; Shine.

Discover Top 3 Scientific Benefits Of Fasting

David Jockers, DNM, DC, MS

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David Jockers, DNM, DC, MS