Fasting

• Sodium
  • 30-35 mg per kg of body weight
  • If excercising consume 1g of salt prior to excercising
  • Deficiency - headaches, lightheadedness, fatigue, nausea, cramps
• Magnesium
  • 500 - 600mg per day
  • Tends to get worse with duration of a fast
  • Magnesium Oxide is a laxative - Other forms might suit better
  • Deficiency can cause muscle seizuresm, cramps, fatigue etc
• Water
  • Consume about 2.5 to 3 litres daily
  • More if excercising
• Zinc
  • Dont consume without food - Can cause nausea
• Potassium
• Calcium

Phases of fasting

• Anabolic 0-4 hours

  • Food is broken down in to glucose, amino acids, and fatty acids
  • Leptin increases
  • Ghrelin decreases
  • Pancreas secreates insulin
  • Insulin shuttles nutrients to cells

• Catabolic 4-16 hours

  • blood glucose continues to drop
  • Release of insulin is low
  • glucagon starts to rise
  • glucagon triggers liver glycogen to rise
  • suppresion of mTOR opens the door to autophagy

• Fat burning 16-24 hours

  • glucose from gluconeogenisis begins to rise
  • Lipolysis breaks down fat stores
  • Fatty acids are mobilized for energy
  • Liver begins to synthesize ketones
  • AMPK activity promotes autophagy

• Ketosis 24-72 hours

  • Liver glycogen stops being a source of glucose
  • Gluconeogenesis reaches its peak and drops off
  • Blood ketones begin to increase - Beta hydroxybutyrate BHB 0.5 - 2 mM
  • Total ghrelin output decreases
  • Diminished growth signals and increased AMPK promotes autophagy

• Deep ketosis

  • Liver continues to produce ketones which become the primary fuel for the brain
  • IGF-1 levels are low, as is glucose and circulating insulin
  • BHB production increases
  • Lower than baseline ghrelin
  • autophagy accelerates