Oct 17 • The Temple (Fitness & Food)
Fasting for Better Health!
Hey Dads! We posted a powerful video on fasting, and if you haven't tried a 16+ hour fast, I challenge you to try a metabolic reset this week. I Started fasting 20 hours ago and am planning to go 65 hours up until we begin the meal prep Sunday at 230 pm. See you then!!
The video, "They Were Wrong About Fasting...", proves that skipping meals does not necessarily slow down metabolism, negatively impact insulin resistance, or shrink muscle tissue. Instead, the body activates processes that boost brain function, reboot the gut, and improve life.
Here is a breakdown of what happens during a 30-hour fast:
🎥 The 30-Hour Metabolic Reset (Quick Phases)
Phase 1: Emptying the Sink (0–12 Hours)
• The body burns through fuel (glucose/fatty acids) from the last meal.
• Insulin is still elevated, which slightly impedes fat loss.
• Action Tip: This is the ideal time for higher intensity cardio (like sprints or lifting) to quickly burn through available fuel, serving as the "gateway to fat loss".
Phase 2: Switching Gears (12–16 Hours)
• Insulin levels decrease, and you begin creeping into the fat-burning state.
• The energy sensor AMPK increases, telling the body to utilize stored fuel.
• Hunger usually subsides around 14 hours.
• Action Tip: Light walking or Zone 1/Zone 2 cardio encourages fat oxidation and accelerates this metabolic switch.
Phase 3: The Goldilocks Period (16–24 Hours)
• The body uses fat components (glycerol) to create necessary glucose (gluconeogenesis), stabilizing blood sugar without breaking down muscle.
• Cellular Cleanup: Autophagy (scavenging system) and Mitophagy (recycling bad mitochondria) start ramping up, influencing better efficiency.
• Peak Fat Loss: The period between 16 and 24 hours is the sweet spot for maximum physical fat burning because the body temporarily hits the gas pedal on fat breakdown.
• Gut repair and stem cell proliferation accelerate around 20 hours.
Phase 4: Ketosis & Repair (24–30+ Hours)
• Ketones rise, which blunts hunger and squelches core inflammation.
• Brain Boost: The brain switches toward the calming neurotransmitter GABA, and you get a surge in
BDNF (Brain-Derived Neurotrophic Factor), improving clarity and neuroplasticity.
• Metabolic Sweet Spot: Extended periods of low insulin (up to 20 hours) greatly improve insulin sensitivity, repairing metabolic functions.
• Muscle tissue is spared, especially if you continue to lift weights, making muscle metabolically relevant.
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🗣️ Discussion: Your Fasting Wins
For those who have already used fasting to release weight, share your experiences below!
1. What is the longest fast you have completed (16 hours, 24 hours, or 30+ hours)?
2. During which phase did you feel the most intense hunger, and what trick did you use to push past it?
3. Have you experienced the improved mental clarity (GABA/BDNF surge) mentioned in the video, and around what hour did it hit?
4. How much initial weight (likely intracellular water loss) did you notice dropping right after your first prolonged fast?
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Fasting for Better Health!
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