16b. Fasting Flashcards by Andrea Hardy

What is fasting?

Abstinence from food for a specific time period

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What is the purpose of fasting?

Energy, usually used by body for digesting food, can be redirected for self-healing

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Examples of fasting

Intermittent
Juice
Water
Vegetable broth

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What are the benefits of fasting?

Helps with weight loss/VAT reduction
Normalises blood pressure
Improves blood lipids
Improves glycaemic control
Reduces inflammation/oxidative stress
Promotes healthy ageing
Enhances mood/cognition

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Who shouldn’t fast?

Pregnant/breastfeeding
Infants
Severe liver, heart, kidney disease
Eating disorders
Diabetes
Emaciation

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What advice should be taken when fasting?

Keep warm, take warm baths

Relaxing days - stretching, deep breathing

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How is it best to prepare for a fast?

Transition from a normal diet to a fast

Transition from a fast to a normal diet

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What should you do three days before a fast?

Consume mainly steamed veg, salads
Stay hydrated
Avoid meat, dairy, sugar, caffeine, alcohol

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Why should a longer lead in phase be introduced for those new to fasting or those with a higher toxic burden?

To maximise the benefits of fasting

To minimise the risk of a healing crisis

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What should be avoided during week 1 of a fast lead in?

Alcohol

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What should be avoided during week 2 of a fast lead in?

Alcohol

Caffeine

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What should be avoided during week 3 of a fast lead in?

Alcohol
Caffeine
Meat

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What should be avoided during week 4 of a fast lead in?

Alcohol
Caffeine
Meat
Dairy

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What should be avoided during week 5 of a fast lead in?

Alcohol
Caffeine
Meat
Dairy
Wheat

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What should be avoided during week 6 of a fast lead in?

Alcohol
Caffeine
Meat
Dairy
Wheat
Sugar

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How should foods be reintroduced after fasting?

Easy to digest foods in small quantities
Veg broths, veg juice, steamed veg, salads, rice
Eat slowly
Chew thoroughly
Daily exercise - walking, yoga, Pilates
Reduce food quantity, increase food quality

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Why may a healing crisis be provoked during fasting?

As the body stores significant amounts of toxins, fasting mobilises the toxins out of adipose tissue and into the bloodstream

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What signs/symptoms suggest a fasting healing crisis?

Nausea
Muscle/joint pain
Mucus
Furred tongue
Slow bowel movement
Spots/rashes
Headaches
Dizziness
Fatigue
Strong emotions
Body odour

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How can the channels of elimination be supported to ensure toxins are optimally mobilised out of the body?

Adequate water intake
Good bile flow
Herbal teas
Enemas

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Which herbal teas can support toxin elimination?

Dandelion root
Globe artichoke
Barberry
Fennel
Nettle

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What lifestyle interventions can be used to support toxin elimination?

Saunas

Epsom salt bath

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What are the benefits of enemas?

Prevents reabsorption of toxins during a fast
Accelerates a fast for better results
Reduces cleansing reactions (headache, nausea, dizziness)

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How are enemas easier to administer?

Submerged in warm bath

to allow abdominal muscles to relax

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What are the benefits are veg broth fasting?

Ideal for those new to fasting/lower vitality
Provides minerals which balance and neutralise toxins
Alkalising
Supports cleansing via kidneys
Gentle on digestive system

What are the benefits of the potatoes in the veg broth fast?

Potassium | C

What are the benefits of the celery in the veg broth fast?

AO C B6 K

What are the benefits of the carrots in the veg broth fast?

AO | Beta-carotene

What are the benefits of the onions in the veg broth fast?

Improve immunity | Reduce inflammation

What are the benefits of the garlic in the veg broth fast?

Blood purifier Anti bacterial Anti parasitic AO

How much veg broth should be consumed during a fast?

At least 1 litre

How long should a veg broth fast last?

3-10 days | no solid food during

What are the benefits of a juice fast?

``` Alkalising High nutrient density Easily absorbed Rich in AO and anti-inflammatory nutrients Supports healing/regeneration ```

In what situations are pure veg juices preferrable?

Signs of dysbiosis | digestive disturbance, candida, history of antibiotic use

Who would a juice fast be suitable for?

Lowered vitality Weak Elderly

What are the benefits of kale in a juice fast?

``` A C K Ca Mg AO Fibre ```

What are the benefits of parsley in a juice fast?

``` C K Ca Fe Zn ```

What are the benefits of beetroot in a juice fast?

``` A C Folate Ca Fe Mg K Betaine ```

What are the benefits of cucumber in a juice fast?

``` A C K Folate Ca Mg ```

When should veg juices and fruit juices be drunk?

Fruit juices - morning (cleansing) | Veg juices - afternoon (building)

Which fruits/veg can be used in both fruit or veg juices?

Carrot Apple Cucumber Ginger

How should a juice fast be implemented?

One day fasts every week or fortnight | Build to 2-3 day fasts every month or two

What should you do on a lemon fast?

Drink 6-12 glasses a day of water, freshly squeezed lemon, honey, cayenne pepper for up to 10 days

Who shouldn't undertake a lemon fast?

Metabolically impaired | On medication

What else can you consume on a lemon fast?

Filtered water | Mild herbal tea

What is involved in the One Day fast?

Focus on organic veg and fruit Baked, steamed, stewed One day each week or weekend

What are the benefits of the One Day fast?

Easily digestible | Cleansing for the system

In the One Day fast, do fruits/veg have to be lightly cooked?

Can be raw if gastric HCl is adequate

In the One Day fast, what meals are most suitable in summer?

Salads

In the One Day fast, what meals are most suitable in winter?

Vegetable broths | Soups

What is the Mono fast?

Focuses on one type of food

What are the benefits of the Mono fast?

Body is provided with energy but digestive system and liver are rested

What can you eat on a Mono fast?

One type of fruit, veg or grain

At what times is the general eating window in the 16:8 fasting method?

Noon to 8pm

What are the benefits of IF?

``` Protect and promote cellular function Decreased oxidative stress Enhanced immune function Weight loss Reduced risk of T2D Protects against CV disease Alertness/mental acuity ```

How does IF help in weight loss?

Metabolic shift from using glycogen to using fat stores for energy Reduced insulin production Supports lipolysis Decreases lipogenesis Increased sensitivity to leptin (hormone controlling appetite)

How does IF help in T2D?

Increases insulin sensitivity

How does IF help protect against CV disease?

Decreases oxidative stress Decreases RHR Decreases blood pressure

What are the neurological benefits of IF?

Increases alertness/mental acuity (due to ketone utilisation) Increases BDNF to protect against oxidative and metabolic insults