Quote:
Originally Posted by ScottSinger
what is the length of time for not eating when you say run FASTED ? I sometimes go 12 + hours w/o eating and then run up to 10 or 12 miles and have no fueling issues. Maybe a sip of water before heading out.
|
The ideal fasting time varies from person to person. For someone like myself who is in pretty decent shape and active, I find that 18-hour fasts are enough in reducing body fat and maintaining muscle without feeling too lethargic throughout the day. I typically do these 18-hour fasts, 5 days a week Monday- Friday and leave the weekends open for random eating adventures and drinking. The concept is simple, a longer fasting time allows your body to “use up” circulating sugars more efficiently and transition into your fat stores as a last resort. Now, there is a bit more at play here on the cellular level and the liver, however I don’t want to bore you with too much science.
The golden fasting time is still widely debated, but most studies show anything in excess of 16 hours is ideal for most. To give you an idea, your liver is typically depleted of glucose completely (near 1% remaining) at around the 24-hour mark: (This isn't the goal, but am using it as a gauge).
I hope this helps, but encourage you to do your own research and talk to your doctor before trying as some medications can lose efficacy when fasting.
Recent study from Harvard:
https://www.health.harvard.edu/blog/...-2018062914156
https://www.health.harvard.edu/stayi...ve-your-health
NCBI study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836017/
A-Z of Intermittent Fasting PDF:
The A-Z of Intermittent Fasting_ Everything You Need to Know eBook.pdf