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Benefits of a 10 Hour Fast?

Answered on September 12, 2014
Created July 30, 2013 at 3:38 PM

So as much as I would love to be able to do the 16/8 IF routine, I just do not enjoy it with my current schedule.

My routine is 5:30am-6:30am gym, post workout shake 7am, breakfast 7:45/8:00am (3 eggs, 1/2 lb ground beef, 1 serving almonds and either sweet potato or avocado depending on high/low carb day)...then I don't eat all day at work and usually have dinner around 6:30pm or so. Typically I will do a core workout, hit the bike or some kind of 30 min exercise before eating.

I like to think that these 9 hours at least give my body to digest, but I'm assuming that it doesn't allow for much "repair" time or other benefits of a 16+ hour fast (I also do at least one 24 Hour Fast each week as well).

Are there any health benefits to only eating twice/day with a 9 hour window in between?? Thanks!!

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on July 30, 2013
at 09:11 PM

Awesome thank you

2564c814ad9931c834ae092e1ef069fb

(231)

on July 30, 2013
at 08:27 PM

Plus I think waiting 8+ hours between meals really gives your digestive system time to recover and figure out what you need to eat next.

2564c814ad9931c834ae092e1ef069fb

(231)

on July 30, 2013
at 08:26 PM

I tend to find that the less carbs I ate the longer I went without eating in between meals, the end game being a ketogenic diet in which you can skip whole days between meals. I'm biased but I do think that it is healthier and in general that whole 'eat every 2 hours' thing is for carbivores who can't control their blood sugar.

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1 Answers

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8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on July 30, 2013
at 08:31 PM

Benefits 1) it works for you!

2) You're improving your insulin sensitivity

From Leangains:

"Insulin sensitivity is increased after glycogen depletion. If you haven't eaten in 8-10 hours, liver glycogen is modestly depleted."

http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

3) You still are engaging autophagy via your overnight fast to breakfast (7 pm - 7 am) and while there might be slightly more benefits to a 16 hour fast, autophagy is engaged after about 10 hours of not eating. However, there is a certain point, according to Paul Jaminet that perhaps too much is too much because "We don???t know where stress stops being hormetic and becomes damaging."

http://perfecthealthdiet.com/2012/03/food-for-a-fast/

They reference some studies in PHD book about how 10-18 hours is good for autophagy, but longer than 18 hours you start to see negatives in the response of the body.

4) your Ghrelin patterns are strongly entrained and to f*ck with them might cause you more trouble than it is worth

From Leangains:

http://www.leangains.com/2009/08/ghrelin-and-entrained-meal-patterns.html

"What about blood sugar and hunger? Blood sugar is one of many short-term feedback mechanisms used to regulate hunger and the notion which exists to say that low blood sugar may cause hunger is correct. Low just means lower range. This is subject to numerous confounders, such as your habitual diet, energy intake and genetics. Most importantly perhaps, it's subject to entrained meal patterns, regulated by ghrelin and other metabolic hormones. In essence, this means that blood sugar follows the meal pattern you are used to. This is relevant for those who fear blood sugar issues and hunger from regular periods of fasting, as it serves to explain why people can easily adapt to regular periods of fasting without negative effects."

He has a section on his page about transitioning from one meal schedule to another, without screwing your body up.

Just my 2 cents - playing around with my meal times caused me really bad insomnia/sleeping problems, and my doctor (MD) totally agrees and said that is one of the things he really tries to work on with people when they have sleeping problems.

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on July 30, 2013
at 09:11 PM

Awesome thank you

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