Hi, it’s Dr. Jeffrey Mark, in anti aging and regenerative medicine. we often recommend fasting, and this is part of our anti aging programs. Today I’d like to briefly talk to you about why we do fasting, the benefits of fasting, and some examples. So let’s start with the benefits of fasting, why do we do fasting ? So one of the reasons why we do fasting is because there’s a concept of senescence cells, meaning the cells in your body that have gone through the aging process and they are no longer replicating, that is they’ve stopped reproduction of themselves. These cells are just sitting there not metabolically active not contributing much to the active growth and regeneration of the younger cells around them. So what happens is they’re almost like zombies themselves and they’re not very functional. They carry a little bit of a load on you because they still take up energy for maintenance, but they’re not. not contributing as much with activity with growth and repair as they once did. So you want to have your body, activate this clean sweeping system where cells tend to get bumped off; if there’s decreased calories in your body, it selectively starts to activate a system that cleans up these cells and fasting seems to activate this mechanism. The other benefits of fasting, besides senescence and anti aging are shown on the screen. They include blood pressure which is improved, anti oxidant activity, blood sugar metabolism improved, and brain function also improved. It decreases cholesterol and free radicals; decreases inflammation and decreases triglycerides. So all these are benefits of fasting. Now what types of fasting, are there? There’s intermittent fasting, which usually is a shortened window of time when people actually will consume calories and then there’s a window of time where calories are not consumed at all. So these are sometimes called prolonged nightly fasting, because oftentimes it’s easier to just start this fast with people in bed, and then not eat breakfast. So you can go from not eating anything from 7pm and then eating again after 7am which is a 12 hour fast or extending it out to 11am which is a 16 hour fast. There are alternate date, fasting routines as well, which describes the cycle of fasting one day, and then eating, the next day. So on fasting days, people will typically restrict calories to no more than 600 calories a day, and some just consume water and electrolytes. We make recommendations based on certain anti aging and regenerative goals. Alternate day fasting can also be fasting every third day, and can be a more personalized schedule as well, which we work with people. Then there’s modified fasting, which typically is a fast, which a person reduces calories by 10 to 20%, or reduces calories to 600 calories per day for a specified number of days per week. And this type of fast is also called intermittent energy restriction. They found that there’s a fasting mimicking diet that is more of a ketogenic diet that is typically followed for five days a month. And this five day very low caloric low carbohydrate structured food plan is shown in a number of studies to improve body composition, lower blood pressure, after three consecutive cycles or three months. So the people that benefit from fasting, show improvement because of the benefits of insulin resistance blood sugar, blood Pressure, inflammation, short term weight loss, and brain health. You can think of people with insulin resistance, those that have cognitive decline, and those that are overweight who may most benefit from this fasting regimen, as well as anti aging regenerative medicine.
So who should be careful about starting a fasting program. Well, you want to be careful with people that are frail with pregnancy or breastfeeding, or they have other eating disorders, or that persistently are underweight and insulin-dependent diabetics, also people that have cardiac arrhythmias, people that have low blood pressure, or other types of adrenal type problems might want to avoid fasting, but want to have these other problems addressed first. So what are some general recommendations and what does fasting look like. So these are some general recommendations for fasting if you wanted to drink plenty of filtered water on the fasting games, and you want to avoid high-intensity exercise in the days of fasting. You also want to be careful if you feel lightheaded, then you might want to ease your way into a fast, and then you want to prioritize nutrient-dense and processed foods. And of course, you want to stop if you have any problems that you notice, this is an example of what we prescribe for fasting, and we make recommendations based on the valuation of where people are at and the goals that are set. And this is an example of a 600 calorie food plan. That’s a great basic plan that you can see in front of you here. So, people that benefit from fasting, I’ve mentioned before in our anti-aging regenerative medicine programs, are like people that are trying to correct insulin resistance to avoid diabetes, those that have inflammatory conditions, those that want to optimize brain health, and those that want to deal with weight issues. I’ve already mentioned the anti-aging effects to the senescence cells and as part of senescence protocol that we have, that helps with removing some of these zombie-like cells that take up energy, and don’t help you. So if you’d like to learn more about the AFH Regenerative Medicine/anti-aging program that involves detoxification, nutrients, and peptides, among other programs, please contact us at firstname.lastname@example.org, make an appointment on the web at www.allfunctionalhealth.com, or call (925) 736-9828. We’ve helped thousands of people on their journey of health, and we’d like to help you as well. Take care and stay healthy.
Jeffrey Mark, M.D.
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