If you are paying attention, it seems that every other week a new diet regime appears promising weight and fat loss, detoxification and improved longevity. Most come with fancy methods combining special ingredients and complicated protocols; more of this, less of that, this is good, now it’s bad, until we might find ourselves confused and unsure about what really works.

However, an ancient practice has made its way back onto the front page with tried and trusted results and it is proving to be popular and reliable.  We are talking about fasting, and it has been around for millenia. Going hours or days without taking in food is something we humans have been doing throughout the World for a very long time. Not only can it be found in most of the World’s religions as a way to show piety, but it has been commonly practiced as a way of treating disease since records began. 

So, what exactly is fasting and how does it benefit the body?

Fasting is a dietary practice of voluntarily refraining from consuming food and drink containing calories for a set period of time.

Humans have an innate fasting instinct and evolutionary adaptation has made our bodies very efficient at storing energy reserves and drawing upon them when food supplies are scarce.

The benefits of fasting were unclear until a Japanese cell biologist, Yoshinori Ohsumi, won the Nobel Prize for Medicine in 2016 for his research on how cells recycle and renew their contents through a process called ‘autophagy’. Autophagy helps slow down the ageing process and has a positive impact on cell renewal. The process which stimulates autophagy is…fasting. Following the scientific confirmation of the relationship between fasting, autophagy and cells, interest in dietary habits, including Intermittent fasting, steadily increased. 

What exactly is autophagy?

The term ‘autophagy’ literally means ‘self-eating’. In fact, if you chew and eat your nails, that is also autophagy. 

Beyond nail biting, autophagy is a natural mechanism by which cells clean out damaged components including proteins and other waste products within the cell. It also recycles parts of itself into new components which can be used for cellular repair.

Evidence from animal studies suggests that the health benefits of autophagy are protection from diseases such as cancer, neuro-degenerative disorders, infections, inflammatory diseases, aging and insulin resistance. Unfortunately, as with many physiological processes in the body, the function of autophagy declines with age.

How long do you need to fast for autophagy to begin?

Scientists have found that fasting for 12-24+ hours triggers autophagy. However, studies are still underway, and we still have a lot to learn about exact times and time specific results.

Is fasting safe for everyone?

Healthy people in general can try fasting for a short period of time. People who should not fast include women who are pregnant or breastfeeding, those with severe medical conditions, anyone suffering from an eating disorder, the elderly and children. It is important to note that fasting for long periods of time should always be done under the supervision of a doctor.

What else triggers Autophagy?

Autophagy can be induced by various stress conditions, not only fasting. Calorie restriction, exercise, and eating certain types of food can also induce cells to clean house.

Calorie restriction: Generally, a 10-40% reduction in overall caloric intake is among the most potent autophagy inducers. Clinical research indicates that long-term calorie restriction (3-15 years) leads to an increased expression of autophagy genes and higher levels of molecules involved in removing dysfunctional proteins and organelles.

Exercise: Movement also induces autophagy in muscle tissue. Autophagy markers immediately increase after short periods of intense exercise, and also over the course of longer, moderate-intensity training sessions. Exercise that induces autophagy includes high-intensity interval training (HIIT), weightlifting and resistance training. Interval walking (fast alternating with slow) can also induce the process.

Foods that promote autophagy: Recent studies demonstrate that polyphenols, beneficial compounds found in plants, may play a role in inducing autophagy. Examples of foods containing polyphenols are green tea, red wine, grapes, apples, berries, nuts, soybeans, onions, turmeric and milk thistle.

Getting it right for you. 

Before you start any restricted calorie plan, you should discuss your health with your doctor. If you are quite healthy, you can experiment with fasting at home and incorporating light activity, which can distract from feeling hungry. Pay attention to how you feel, drink lots of plain herbal tea, especially if you find cravings kicking in, and observe how you feel during the fast. Note any changes and/or results you see in your body. As with any health or wellness plan, it is important to listen to your body.

If you do not feel well while fasting, simply return to eating a well-balanced and nutritious diet. You can combine this with other methods of inducing autophagy, for example the right exercise. The most important thing is to make sure to eat a healthy balance of nutrients while maintaining a healthy lifestyle. This is a good way to prevent chronic disease and promote longevity.

In the meantime, the research on fasting and its long-term effects and mechanisms in humans continues. 

في شيفا-سوم, we offer our guests an alternative to our regular meal plans with our gut healing menu, cleansing diet, and caloric control meal as part of your retreat with us. Our Health and Wellness Advisor can advise you on the best approach based on physical condition.

Learn more about retreats at Chiva-Som Hua Hin here.