Intermittent Fasting

The Elements of Health
Scottsdale, Arizona, USA
functional & natural healthcare

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Intermittent Fasting, Hormesis, and Delayed Aging

by Mark Force, DC
Long-lived peoples characteristically eat in moderation and fast periodically. These
forms of caloric restriction have been studied extensively in lab animals and the results
are very convincing: lab animals on caloric-restricted diets or those that intermittently
fasted lived longer and exhibited fewer degenerative diseases as they aged.
I began my studies in health and healing with The Miracle of Fasting by Paul Bragg, ND.
Dr. Bragg overcame tuberculosis as a kid with fasting, whole and natural foods and
exercise. He fasted one day every week and up to a couple of weeks four times a year.
He was vital and strong until the day he died in a surfing accident at 93. For him,
fasting, above all else, restored his health and kept him vigorous.
I recommend Dr. Braggs book for guidance and inspiration when fasting. It has helped
me immensely.
At one time, Dr. Bragg had popularized the practice of fasting one day a week among
many people. Ive had the pleasure of working with some of Dr. Braggs disciples over
the years and have been impressed with their overall health, vitality, looks, and strength
relative to their age. I am convinced, both through my own experience and observing
others, that this regular and longterm regimen of fasting works.
Feasting and Fasting - Our Genetic Heritage

Caloric restriction (CR) is well-researched and well-known to extend life-span, retard
age-related health decline (senescence), and decrease the development of chronic
degenerative diseases in a large number of species.1 Intermittent fasting (IF) has been
shown to have similar effects as CR, even without overall reduction in caloric intake.2
It appears that we are adapted genetically to feast/famine and physical activity/rest
cycles which modulate metabolic processes and without these cycles we become prone
to metabolic derangements such as obesity and Type 2 diabetes. 3
The benefits of IF are available even when the method is initiated later in life. 4
What The Heck Is Hormesis?

We are made to adapt to our environment and moderating the stressors that we adapt to
seems to improve our health. Hormesis is the concept that small and usually
intermittent exposures to stressors (chemical, physical, mental, thermal) will cause a
beneficial or stimulatory effect where a much higher exposure of the same stressor will
cause an adverse or inhibitory effect on our metabolism. Examples can include exercise,
dietary restrictions, and exposure to small amounts of irritant phytochemicals. The
benefits seem to be mediated molecular enzyme responses triggered by the stressor. 5,6


Many phytochemicals, such as capsaicin from cayenne, curcumin from tumeric, allicin
from garlic, and resveratrol from wine stimulate the production of cytoprotective
proteins such as antioxidant enzymes, growth factors, neurotrophic factors, sirtuins,and
mitochondrial proteins through their hormetic stimulation.7,8
Fasting Stimulates Antioxidants

Free radical are unstable molecules in the body produced by normal metabolism and
antioxidants are the molecules produced by your body to protect you from the damage
that free radicals cause (oxidative stress). Aging has been extensively associated chronic
damage from oxidative stress.9
After eight weeks of intermittent fasting, antioxidant control of oxidative stress was
significantly improved. This was measured through increased sirtuin levels, a group of
compounds being extensively researched currently and associated with the nutrient
resveratrol. What is significant is that sirtuin levels were increased without dietary
supplementation. 10 IF increased mitochondrial superoxide dismutase, a primary cellular
antioxidant. 11
Fasting Protects You From Toxins

IF appears to protect against environmental and metabolic toxins. 12,13,14
Fasting, Diabetes, Cholesterol, and Heart Disease

Intermittent fasting lowers serum glucose, increase insulin sensitivity, increases HDL
levels, improves the cholesterol/HDL ratio (a heart disease risk factor), lowers
homocysteine levels (a marker for systemic inflammation and stroke or heart attack
risk), prevents hypoglycemia, and reduces diabetes.15,16,17,18,19,20
Adiponectin is a protein hormone that regulates blood sugar and blood fat metabolism
and controls body fat that has been found to be increased with intermittent fasting. 21
Intermittent fasting also improves protein metabolism, controls blood pressure, and
protects the heart and cardiovascular system. 22,23,24,25
Fasting Prevents Cancer?

Intermittent fasting of even 1 day a week suppressed carcinogenesis in mice and this
effect was even present when started late in life in mice predisposed genetically.26
Fasting, Chronic Pain, and Mood

IF was found to result in control of inflammation and pain through down-regulation of
NF-kappaB a primary moderator of these processes.27


Fasting has been associated with increased brain availability of serotonin, endogenous
opioids, and endocannabinoids, all of which have been associated with improved
control of pain.28 Mice subjected to an intermittent fasting display markedly reduced
responses to thermal and visceral pain. 29
Fasting and Your Hormones

Diminished cycling of hormones in relation to the time of day and lower growth
hormone (GH) and IGF1 levels with increased age have been associated with
degenerative changes of aging.
IF has been shown to increase GH and IGF1 with one study showing a 4-fold increase in
GH. 30,31 Some of the benefits of IF may be had through improved IGF1 signaling/
receptor mechanisms.32
IF seems to improve circadian rhythm (day-night cycling) of hormones through
improved modulation of the hypothalamus, a part of the brain that controls internal
body functions.33
Fasting and Your Brain

IF has been postulated by researchers to protect against neurodegenerative disorders
such as Alzheimer's and Parkinson's diseases through neurotrophic factors and
antioxidant enzymes 34, 35 IF protects against age related cognitive decline and protects
the brain from metabolic stress and injury. 36, 37, 38,39,40
Intermittent fasting even enhances brain function as evidenced by improved memory,
learning, and consolidation processes through long-term changes in synaptic efficiency
and plasticity.41, 42
Is Your Autonomic Nervous System Working For You?

IF has been shown to decrease stress as evidenced by decreased tone of the sympathetic
nervous system and improve function of the nervous systems regulation of the internal
organs as evidenced by increased tone of the parasympathetic nervous system.43,44
How Is Your Brain Derived Neurotrophic Factor?

Intermittent fasting increases production of brain-derived neurotrophic factor (BDNF).
This factor increases the resistance of brain neurons to dysfunction and degeneration
and may also improve glucose regulation and cardiovascular function.45,46
Fasting and Aging

Methylglyoxal (MG) is a highly toxic glycating agent that is associated with impaired
energy production, oxidative stress, and abnormal gene expression and cell signaling. IF
has been proposed to suppress MG formation and increase sirtuins.47 It is proposed that
periods of fasting might be a more acceptable approach than permanent undernutrition
in our attempts to slow human aging.48


How To Fast
One-Day Fast
A weekly fast of 24-36 hours is an ideal health maintenance measure, as are periodic
fasts (usually once a season) from three days to a week. This type of regular food
restriction has been shown in research to produce very significant health benefits. This is
probably due to the cellular and metabolic responses to the hormetic stimulation that
fasting provides rather than only the adaptation to decreased caloric intake.
Weekly fasting makes a huge difference in my health when I have the discipline to do it.
I have more energy, strength, endurance, and mental clarity. The 24-hour fast is from
dinner to the next dinner. If you want to fast for 36 hours, fast from dinner on one day,
through the next day, and until breakfast on the third day.
Best results, in the long run, are when you fast on water only or on water with fresh
lemon. Please note that fasting is not appropriate while pregnant or nursing.
If you have difficulty fasting on water only, usually due to a drop in your blood sugar,
you can add a little honey or maple syrup to the lemon, or you can use fruit and/or
vegetable juices or and herb teas. Juices are preferably freshly made, but if this is not
possible then glass-bottled, unpasteurized, unfiltered is a good second. Freshly made
juices are much different than bottled and are much more effective. This is not the ideal
way to fast as it doesnt conform to the water fasting from the research. Typically, as you
fast regularly, you will find that your tolerance for fasting will improve.
For some, undiluted juices may cause a drop in blood sugar. If you have symptoms,
especially problems with energy and/or concentration when using the juices undiluted,
mix the juices with an equal amount of water.
When you conclude a one-day fast, its okay to make the first meal a regular meal.
Short Fasts (2-3 days)
Fasts of two or three days are done the same as the one-day fast, except most people use
juices in addition to water.
Blue-green algae, spirulina, or wheat, oat, barley, and rye grass juice powders (or a
combination of them) can also be used a few times a day in juice to keep your energy
levels up during the fast.
If you fast for two or more days, break the fast with a lighter-than-normal meal. The best
first meal after you fast is fruit or a vegetable, such as salad with an oil and vinegarbased dressing. All meals after that, eat as you normally would.
Long Fasts (4-14 days)
These fasts are useful for certain conditions, but their utility is probably due to the
detoxification effect primarily rather than the hormetic stimulation.
4


Longer fasts are outside of the scope of this paper and will be covered in another paper
on the subject of detoxification.
Enhancing The Effects of Fasting

Exercise
Exercise along with IF significantly increases the benefits overall through the hormetic
stimulation. 49, 50
Cold
Cold and IF act synergistically in raising basal metabolic rate and reducing body lipids. 51
Dietary Irritants
Dietary polyphenols present in most fruits, vegetables, and spices have strong
phytochemical effects that activate body processes that are metabolically modulating
and protective through their hormetic effects.52, 53, 54, 55 In other words, eat your fruits,
veggies, and spices.
Dietary Fats
Including dietary fats along with IF results in lower overall caloric intake (less
hyperphagia) and less body fat. 56


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9
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10
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12
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18
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20
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21
Halberg N, Henriksen M, Sderhamn N, Stallknecht B, Ploug T, Schjerling P and Dela F (2005)

Effect of intermittent fasting and refeeding on insulin action in healthy men. J Appl Physiol 99,
2128-2136.
22
Tikoo K, Tripathi DN, Kabra DG, Sharma V and Gaikwad AB (2007) Intermittent fasting
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23
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24
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25
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Cardioprotective effect of intermittent fasting is associated with an elevation of adiponectin levels
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26
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33
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34
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35
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44
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48
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221-224.


49
Mattson MP and Wan R (2005) Beneficial effects of intermittent fasting and caloric restriction
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The Elements of Health

Scottsdale, Arizona, USA

functional & natural healthcare