FASTING
Should you Fast?
You just listened to a Joe Rogan/Tim Ferris/Ben Greenfield/Dave Asberry podcast and you want to fast.
You have some new information. It was supported by men or women that you value their perspective.
You have a checklist and did a little google search. You even talked to some friends about trying it and they all agree it has done wonders for them. To be fair:
This is a good thing. People are becoming more conscientious about their health and learning efficient ways to get there.
But the question must be asked:
“is this a truly scientific approach to health, and does have a repeatable outcome with different participants?”
The premise of fasting is good
Improved brain, hormonal, metabolic, immune function.
From a hereditary aspect, this logic makes sense. We are still genetically hard-wired as hunter-gatherers to having a built-in mechanisms to handle periods of no food; we do not do so well with abstaining from sleep or water for the record.
The less obvious but equally as important is the transition away from eating so frequently and subsequently leading less total calories.
But that doesn’t answer the fundamental question of “is fasting appropriate FOR ME?”.
So how do you answer this?
the scientific method: your guide to answers
Often times coaches in the fitness industry are just bad scientists that lack overall discipline and direction. The lack of consensus and quality information can leave you with a lot of questions and a lack of direction.
Finding what is “best” for someone is a combined effort of:
Collecting as much relevant information as possible
Creating a hypothesis
Experiment or intervention
Testing to see if the results support or dispute the overall premise.
By using this method you increase the quality of your answers and their effectiveness.
WHat does applying the scientific method look like?
Let’s look at how you can apply this method to a common question.
Take the common question: “how long should I fast for?”
The answer is not a generic one. We need to rely on context and circumstance.
1.You need to collect information and establish context.
Understanding your endocrine function is an example of establishing context.
If you have insulin and leptin resistance, you more than likely need to endure greater periods of fasting. This resistance can create a reaction of:
anxiety
increased cortisol (which could lead to a glucose release)
and subsequently an insulin spike and possibly more stress.
Additionally there are important, individual-factors to consider when fasting like:
the energy demands of your day
stress levels
current endocrine function (insulin, leptin/ghrelin)
Fasting in this circumstance is not a perfect solution. It could actually be harmful to performance.
2. Next you need to form your hypothesis.
What do you think about the information and context you’ve established?
What are you going to do about it?
For example: I will try intermittent fasting and will restrict my eating window to “X” hours.
3. Now you need to experiment.
Try the intervention out. In this case, fasting.
Try a modest intervention at first.
Also, be weary of other things that might interfere with the outcome (lack of sleep, stress, etc)
4. Lastly, you need to analyze the results
How? Let's say you use a brain app that can assess daily cognitive function.
If you test your cognitive function, and the results are consistent and improved, the change might be successful.
If not, alter the intervention. Change an element of your fast. For example, if you slept 6 hours the night before you did the first fast, what would be the outcome if you tried the experiment again and slept 8 hours the night before?
Sometimes a small change can have a big difference.
You keep tinkering till you get the outcome you intended.
An outcome supported by objective testing and data collection.
In summary
If fasting is right for you depends on many variables. Variables that you have to figure out using valid information and implementation. There needs to be a more scientific approach to applying methods – no matter how logical it is or who says it's good.
This is the start.
Now – using the scientific method – you need find a solution that works for you.