Lumen about fasting
DAY 10 – IMPROVING METABOLIC FLEXIBILITY THROUGH INTERMITTENT FASTING
Welcome to day 10 …. I wasn’t planning an episode on fasting but having seen a few questions about “higher measurements” post fasting it would be amiss not to include especially for new community members. So here we go
1. There are many different approaches that people embrace with regards to intermittent fasting [IF} which expresses a variety of eating patterns in which there are specific time windows of feeding and fasting. Most strategies include fasting for at least 12 hours or longer. You will be familiar with some of these – 16/8, 5:2, 6:1, alternate day, and / Time Restricted Eating [TRE]. Different types of IF differ not only in duration but also in the calorie deficit they generate. Many people select their “fasting” based on a questionnaire or what they have seen work for someone else. This probably isn’t the best way to determine the length or type of fast to undertake.
2. Fasting has been shown to improve metabolic flexibility and has a major impact on generating the metabolic switch from carb burn to fat burn.
3. Lumen helps you to optimise your fast, achieve successful fasting and avoid a stress response with fasting by ALLOWING you TRACK FASTING impact on metabolic fuel.
4. The Body’s response to fasting is developed in stages. In the primary stages of fasting, blood sugar levels begin to drop; this lowers insulin and leptin levels whilst increasing glucagon and growth hormone. These changes in the hormonal balance stimulate glycogen [carb stores] breakdown for producing energy and maintaining blood sugar levels in healthy ranges. Carb from glycogen become the primary source of fuel.
5. Glycogen is stored mainly in the liver and muscles. Because these 2 glucose storages have different purposes, the liver’s glycogen will be the one that will be more sensitive to fasting, while muscle glycogen will be more likely to be preserved.
6. As fasting extends, glycogen depletes and stored fats become the main source of fuel.
7. However IF THE FAST EXTENDS beyond YOUR body’s ability to ADAPT to fat burn, fasting can trigger a STRESS response which can turn your body back into a carb burn state and you will receive HIGHER LUMEN MEASUREMENTS AFTER YOUR FAST or even during your fast. Because of the body’s innate stress response to fasting [fight/flight], it is important to consider how fasting affects your metabolism so you can optimise your fast and achieve a successful fast.
8. The Stress response to fasting is highly variable among individuals and can be due to multiple factors such as:
The length of your fast
Stress generated by the appetite increases
Hormone release [ghrelin, glucagon]
Gender (some studies indicate that women are more likely to have a stress response to extended fasting beyond 14 hours)
9.Successful fasting is when your metabolism adapts to a fasted state by reaching a fat burn or by showing a trend towards burning more fat and less carbs for energy compared to your morning metabolic measurement. This is why your morning or unlock measurement is crucial for optimising your fasting and understanding the body’s response to fasting
10. Successful fasting is determined based on your:
Lumen level at the end of your fast
The trend of your end fast measurement.
You can track your fasting capacity by taking fasting measurement and in doing so you can check that you didn’t go into a stress response by comparing it to your morning measurement. Success would be no increase in lumen level from your morning measurement or lower than morning measurement. Failure would be increase from morning measurement.
11. Fasting capacity is when your metabolism adapts to a fasted state by achieving or maintaining more fat burn and less carb burn. Successful fasting is when you fast no longer than your fasting capacity. Successful fasting may look like level 1 or 2 for your end fasting measurement or lowering your lumen level by 1 from your morning measurement if that was a 3 or higher.
12. Unsuccessful fasting might look like a 3/4/5 after a 1/2 on your unlock measurement or end fasting measurement being the same lumen level [if 3/4/5] as on your unlock measurement.
Experiment with your fast length. My recommendation is to start with 12 hours and then expand this over time if you need to or want to.
I say this because doing anything too different or drastic compared to life before Lumen can also upset your nervous system and cause a stress response. Also you want to develop a rhythm that’s sustainable long term so that this isn’t a fad.
I fasted 12-13 hours for the first 3-4 months of my journey. I blew 3/4s mainly for first 4 weeks and then my metabolism began to switch. I never lengthened the fast to force the issue. I blew some 1/2s post workouts but never in the morning for that first month. That all came in good time and then my experience has become that my fast does not need to be 12 hours to reach fat burn though I think the principle of resting the “gut” for 12 hours is a good one. The other thing to remember is that humans are diurnal beings which means that we are created to best digest our nutrients in the daytime so it is better to try and eat as many of your macros in the daytime as possible. I have noticed that if for any reason I eat too close to bedtime [which is unusual], my stress levels are higher at the beginning of my sleep cycle. It’s similar to when I have eaten something too heavy too close to a heavy workout, my heart rate is usually higher for the first 30-40 mins of the workout.
Try to ensure you complete your nutrient intake by 8pm. Eat as many of your carbs as you can earlier in the day. You will find with time and diligence that your metabolism will become more adapted to burning fat ! But remember you need to be good at burning fats and carbs to develop good metabolic flexibility/health sustained fat loss and improved fitness performance. Burning fat is only one part of the equation and when your body is good at both you are more likely to use both fuels for energy vs storing any excess as fat. There are lots of other areas that I do not have time to explore in relation to IF but hopefully this provides some insights for using your lumen to optimise your own personal fast and REMEMBER though you might find a window now that works for you, this might increase or decrease with time so be sure to experiment from time to time to continue to optimise fasting for metabolic health with your lumen.
Have a great day !!! Only 2 more days to go before the twelve days of Christmas are over at least for 2021/2022 ! I will also cover some aspects relating to workouts and fasted workouts before the end of the 12 days