September 2, 2025 • 19 mins
Fasting isn’t just an ancient ritual—it’s a powerful metabolic tool now backed by modern science. In this episode of The Health Pulse, we explore what actually happens in your body when you stop eating for structured periods, and why this shift can unlock surprising health benefits.
You’ll learn how fasting retrains your metabolism to switch from burning glucose to tapping stored fat, building metabolic flexibility and resilience. We break down four main fasting approaches—time-restricted eating, intermittent fasting, prolonged fasting, and fasting-mimicking diets—and the unique advantages each offers.
We highlight the cardiovascular benefits, from lowering ApoB-containing lipoproteins and triglycerides to calming inflammation and improving HDL function. We also discuss how fasting may support insulin sensitivity, cellular repair, and overall metabolic health.
Finally, we identify who should approach fasting with caution—including people with diabetes, liver disease, eating disorders, or pregnancy—and emphasize the importance of baseline lab testing to track safety and success.
Whether you’re curious about fasting for heart health, longevity, or energy, this episode gives you the evidence-based foundation to decide if it’s right for you.
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Disclaimer: The information provided in this podcast is for informational purposes only and should not be considered medical advice. The content discussed is based on research, expert insights, and reputable sources, but it does not replace professional medical consultation, diagnosis, or treatment. We strive to present accurate and up-to-date information, medical research is constantly evolving. Listeners should always verify details with trusted health organizations, before making any health-related decisions. If you are experiencing a medical emergency, such as severe pain, difficulty breathing, or other urgent symptoms, call your local emergency services immediately. By listening to this podcast, you acknowledge that The Health Pulse and its creators are not responsible for any actions taken based on the content of this episode. Your health and well-being should always be guided by the advice of qualified medical professionals.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Speaker 2 (00:28):
Have you ever thought about, you know, skipping a
meal, or maybe even more thanthat?
The whole idea of fasting cansound pretty intense, maybe a
bit daunting, or maybe just likeanother wellness trend.
But what if we told you there'ssome real deep, evidence-backed
science behind it with likeprofound, measurable
implications for your health?
So our mission today is to kindof demystify structured fasting
.
Move past the headlines, lookat the different methods, the
(00:50):
benefits and, really importantly, the precautions you need to
take.
Okay, let's unpack this.
Speaker 3 (00:55):
Absolutely.
And you know, when we talkabout fasting in a clinical
sense, we're really talkingabout structured periods without
any calories coming in.
It's not just about deprivingyourself, it's more about
intentionally letting your bodyshift its main fuel source, so
moving from burning glucosebasically sugar to burning
fat-derived energy instead.
And the clinical relevance hereit really goes way beyond just
(01:18):
weight management.
We're going to highlight itsimpact on insulin sensitivity,
how your body handles fats,lipid metabolism and even
systemic inflammation.
These are all critical driversof metabolic issues and
cardiovascular disease.
Think of this as your shortcutto getting genuinely
well-informed about a prettypowerful metabolic tool.
Speaker 2 (01:38):
That's a compelling promise.
So okay, at its absolute core,fasting means those structured
times with no calories, right?
Speaker 3 (01:45):
Yeah.
Speaker 2 (01:46):
And it triggers your body to make that fundamental
fuel switch you mentioned, fromsugars to stored fat.
You called it a metabolicadaptation, not just a diet.
Can you unpack that a bit?
What's the difference there andwhy does that matter for
listeners?
Speaker 3 (01:56):
Yeah, that's a great question because it's a really
key distinction.
A diet usually focuses on whatyou eat, right Specific foods,
calorie counts, macros, thatkind of thing, A metabolic
adaptation, especially withstructured fasting.
It's more about retraining yourbody's actual internal
machinery.
It's not just a temporarychange in fuel.
(02:17):
It's a fundamental shift in howyour cells produce and use
energy, which leads to moreresilient, more efficient
systems long term.
You're essentially teachingyour body a new skill how to
efficiently flip between fuelsources, making it more flexible
, more robust, and this improvesthose critical markers like
(02:38):
insulin sensitivity and overallcardiovascular health Got it.
Speaker 2 (02:39):
So you're not just telling your body what fuel to
use, you're teaching it how tooperate better.
That sounds incredibly powerfuland, like you said, it's not a
one size fits all deal, is it?
There isn't just one way to dothis.
There are several differentapproaches, each with its own
effects.
Speaker 3 (02:51):
Precisely, and that's where the beauty and maybe the
complexity lies in thesedifferent protocols.
Speaker 2 (02:56):
Okay, so here's where it gets really interesting,
because, yeah, there's no singlefasting rule book.
There are severalevidence-based methods, each
with unique effects you mighttailor to your goals.
Let's start with probably themost common one.
People hear aboutTime-restricted eating, or TRE.
Speaker 3 (03:12):
Right TRE, with time-restricted eating.
You're basically just limitingyour eating to a specific window
each day, maybe 8 hours, 10hours, maybe 12.
And then you're fasting for therest of that time.
Common examples you hear are16.8, so 16 hours fasting,
8-hour eating window or maybe14.10.
The benefits here are prettysignificant.
It consistently lowers fastinginsulin levels, which is crucial
(03:35):
for managing blood sugar, andit improves HOMA-IR scores.
That's a calculation.
We use an index that helpsestimate how well your cells are
responding to insulin.
For many people it can alsohelp reduce triglycerides, you
know, fats in the blood and ApoB.
Apob is that key protein on theharmful cholesterol particles,
the ones that contribute toplaque buildup in your arteries
Makes sense.
Speaker 2 (03:55):
So it's about giving your digestive system a longer
break each day.
Okay, then there's anotherpopular one intermittent fasting
, or IF this takes a slightlydifferent approach, often
involving alternating between,say, fasting days and normal
eating days.
A common example is the 5.2method, where you eat normally
five days a week and thensignificantly restrict calories
(04:16):
maybe down to 500, 600, on twodays that aren't consecutive.
Speaker 3 (04:21):
Exactly, and its clinical impact is also quite
well documented.
It includes improving insulinsensitivity, promoting moderate
weight loss and definitelysupporting better blood sugar
control.
This can be especiallybeneficial for people at risk of
, or maybe already dealing with,prediabetes.
It's a different way to cyclethrough those metabolic shifts,
kind of challenging your body ona weekly rhythm rather than the
daily one with TRE.
Speaker 2 (04:42):
Right Different rhythms.
Speaker 3 (04:43):
Yeah.
Speaker 2 (04:44):
Now moving to something a bit more well
intense, prolonged or extendedfasting.
This means fasting for a longercontinuous stretch, typically
24, 48, maybe even up to 72hours, and from what I
understand, this is used lessoften and, really crucially,
almost always needs medicalsupervision.
Definitely not something tojust jump into.
Speaker 3 (05:04):
You're absolutely right to stress that Prolonged
fasting.
While it can temporarily boostketone production those fuel
molecules your body makes fromfat and significantly lower
fasting glucose, it's reallybest suited for carefully
monitored clinical settings.
We do see profound cellularrepair processes like autophagy
kicking in during these longerfasts, but they also carry
(05:25):
higher risks if they aren'tmanaged properly Things like
electrolyte shifts.
So this isn't something youtypically just integrate into
your regular routine withoutexpert guidance and robust
monitoring.
It's more of a therapeutic tool, not a casual lifestyle choice
without professional support.
Speaker 2 (05:39):
Okay, that's a very important distinction.
And then there's this reallyingenious method that seems to
bridge the gap Fasting,mimicking diets, yes, or FMDs.
This sounds unique.
It provides very low-calorieplant-based meals designed to
mimic the effects of fasting,but you're still getting some
nutrients.
Speaker 3 (05:57):
Yeah, fmds are fascinating.
They essentially trick yourbody into a fasted state.
They use specific plantcompounds and very precise
low-caloric intake.
This lets you get some of thosebenefits cellular repair,
metabolic shifts, maybe evensome stem cell regeneration
without the hunger pangs or someof the risks tied to a complete
water-only fast.
The main benefit here is thatFMDs might improve
(06:19):
cardiometabolic markers thinkblood pressure, glucose
inflammation often in a safer,more accessible way for many
people.
So if we're going to tie thisall together, it's clear that
each fasting protocol affectsyour metabolic health markers
differently, and this isprecisely why objective
monitoring, like testing, is soessential to personalize the
approach and make sure it's safefor you, rather than just you
know, blindly following a trend.
Speaker 2 (06:40):
Okay, so we've covered these different
strategies TRE, if, prolongedFMDs but what's actually
happening inside your body?
How does not eating for thesestructured periods create these
powerful changes we'rediscussing?
Let's dive into those metabolicadaptations.
First up, insulin regulationand glucose control.
How does fasting affect that?
Speaker 3 (07:01):
This is really foundational.
When you fast, your body isn'tgetting that constant stream of
glucose from food, so naturallyyour insulin levels drop quite
significantly.
And these lower insulin levels,they're crucial.
They allow your cells to becomemuch more sensitive to insulin
again.
Think of it like retuning aradio signal.
This directly reduces the riskof insulin resistance, which is
(07:22):
well a silent epidemic drivingboth type 2 diabetes and
cardiovascular disease.
We monitor this really closelywith lab markers, things like
fasting insulin itself.
Hmir, which we mentioned, givesthat index of resistance and
HbA1c for your three-monthaverage blood sugar.
Seeing these markers improve isa really clear sign your body
is getting metabolicallyhealthier.
Speaker 2 (07:41):
And once those insulin levels fall, your body
needs a new energy source right.
It can't just run on empty.
That leads us to that criticalshift energy switching, moving
from glucose to fat.
Speaker 3 (07:52):
Exactly.
It's like your body flicks aswitch, tapping into a different
fuel tank.
After about, say, 12 to 16hours of fasting, you're readily
available.
Glycogen, stores that storedglucose, mostly in your liver
and muscles, start to run low.
At that point your body pivotstowards lipolysis.
That's just the breakdown ofyour stored body fat into fatty
acids.
These fatty acids then getconverted into ketone bodies,
(08:14):
which your brain and muscles canactually use very efficiently
for energy.
This whole transitionsignificantly improves what we
call metabolic flexibility.
It makes your body much betterat switching between fuel
sources.
Imagine your body like a hybridcar learning to seamlessly
switch from gas to electricpower.
That's metabolic flexibilityand it usually means more stable
energy levels, fewer cravings,generally feeling better because
(08:37):
you're not riding those bloodsugar highs and lows.
Speaker 2 (08:39):
Okay, so it's not just about what fuel, but how
flexible your body is using itBeyond fuel.
Fasting seemed to directlyimpact cardiovascular health too
, with measurable heart benefits.
What are we seeing therespecifically?
Speaker 3 (08:52):
Yeah, we see quite a few positive changes for the
heart.
Fasting has been shown tosignificantly lower
triglycerides, those fatscirculating in your blood, and,
importantly, reduceApoB-containing lipoproteins.
We touched on ApoB earlier.
It's a key marker because thoseApoB particles are the primary
drivers of plaque building up inarteries, which leads to heart
disease.
So fewer of those particlesmeans lower risk, simple as that
(09:16):
.
Fasting can also improve HDLparticle functionality.
That's your good cholesterol.
We're learning it's not justabout the amount of HDL you have
, but how well it actually worksto help clear excess
cholesterol out of your arteries.
That's reverse cholesteroltransport.
Plus, it helps decreasesystemic inflammation, which we
can measure with HSS-CRP.
That's a general marker forinflammation in the body and a
pretty strong predictor of heartdisease risk.
Speaker 2 (09:37):
And speaking of inflammation, that brings us to
the next point the impact oninflammation and oxidative
stress.
Overall, it sounds like anotherprotective layer.
Speaker 3 (09:45):
Exactly right.
Chronic low-grade inflammationis like this silent enemy
contributing to so many moderndiseases, not just heart disease
.
Short-term, structured fastingcan actually reduce markers of
this chronic information and itcan also lower oxidative stress
levels.
That's damage caused byunstable molecules, free
radicals, in your body.
(10:06):
Connecting this to the biggerpicture, this protection against
endothelial dysfunction, damageto the lining of your blood
vessels and plaque instability.
It directly adds up to areduced risk of coronary artery
disease.
It's quite a comprehensiveprotective effect that probably
extends beyond just the heart,maybe even impacting overall
longevity.
Speaker 2 (10:25):
Okay, so these aren't just ideas or theories.
You're saying clinical researchshows structured fasting can
have these measurableevidence-based effects.
What are some of the mostcompelling findings from that
research that you mighthighlight for someone
considering this?
Speaker 3 (10:38):
Yeah, that's where the rubber really meets the road
, isn't it?
In terms of improved metabolichealth, we consistently see
lower fasting insulin levels.
That directly means improvedinsulin sensitivity.
Your cells are listening betterto insulin signals.
For people maybe starting withinsulin resistance.
We often see better glucosecontrol, Sometimes significant
(10:58):
drops in fasting blood glucoseand improvements in that
long-term marker HbA1c.
And a really critical benefitis reduced visceral fat.
Now, this isn't just aboutlosing weight on the scale.
Visceral fat is that deep,metabolically active fat around
your organs.
It's particularly dangerousbecause it actively pumps out
inflammatory compounds.
So reducing that specific fatthrough fasting significantly
(11:21):
lowers cardiometabolic risk.
Speaker 2 (11:22):
Right.
So it's not just any fat loss,it's targeting that dangerous
internal fat.
That makes a huge difference.
What about those directcardiovascular benefits we
talked about earlier?
Speaker 3 (11:30):
Precisely For the heart.
Specifically, we often seereduced APOB levels, fewer of
those harmful plaque-startingparticles in your arteries, and
this APOB level is often a muchstronger predictor of heart
attacks or strokes than justlooking at standard LDL
cholesterol alone.
We also see lower triglycerides, mainly because fasting speeds
up your body's fat-burningprocesses.
(11:51):
Then there's the improved HDLfunctionality we mentioned, your
good cholesterol doing its jobbetter, clearing things out.
And finally, lower levels ofinflammatory markers like HSCRP
and sometimes LPPLA2.
That one's a bit more specificto inflammation within the blood
vessel walls, all indicatingreduced arterial inflammation,
which is a major protectantagainst coronary artery disease.
Speaker 2 (12:12):
It's really incredible how many different
pathways fasting seems topositively influence.
And then there's that broaderbenefit of inflammation control.
Speaker 3 (12:19):
Yes, it acts as a potent anti-inflammatory
strategy.
Fundamentally, it's linked toreductions in pro-inflammatory
cytokines those are thesignaling molecules that really
drive inflammation throughoutthe body and also markers of
oxidative stress.
Quieting down this chroniclow-level inflammation has
wide-ranging benefits.
It can potentially helpconditions like non-alcoholic
(12:41):
fatty liver disease, improveinsulin resistance across the
board and ease symptoms tied tometabolic syndrome.
It really helps to calm thatchronic simmering inflammation
that underlies so many modernhealth problems.
Speaker 2 (12:53):
And the ultimate result of all these
interconnected changes?
It sounds like it leads to whatyou called enhanced metabolic
flexibility.
Speaker 3 (12:59):
That's really the grand prize.
In many ways, it means yourbody just gets much more
efficient at switching smoothlybetween using glucose and using
fat for fuel.
Imagine having a reallywell-oiled internal engine that
can utilize whatever fuel isavailable at the time.
This leads to better overallenergy balance, much more stable
blood sugar levels and it'sreally a cornerstone for
(13:20):
long-term cardiometabolic healthPlus sustained energy
throughout the day.
People often report feelingless reliant on constant meals,
just more energetic, and oftenexperience fewer of those
intense cravings.
Speaker 2 (13:33):
Okay, this all sounds incredibly promising, but
here's a really crucial point,and it's one we absolutely
cannot emphasize enough.
While structured fasting offersthese amazing evidence-backed
benefits, it is absolutely notsuitable for everyone.
Prioritizing your safety has tobe number one.
This isn't something to justexperiment with lightly, without
careful thought.
Speaker 3 (13:52):
And this brings up a really important question who
needs to be particularlycautious or maybe even avoid
fasting altogether?
We know that people withdiabetes, especially type 1, or
anyone on insulin or certainother diabetes medications, need
extreme caution.
Fasting can cause dangeroushypoglycemia, that's,
dangerously low blood sugar,especially for those on insulin
(14:14):
or drugs like sulfonylureas thatmake your body release more
insulin.
For these individuals, rigorouslab monitoring, checking
fasting, glucose, insulin, hponcregularly isn't just
recommended.
It's absolutely critical forsafety.
Then you have patients withchronic liver disease.
For them, prolonged fastingmight actually worsen things
like ammonia buildup or messwith their fluid balance,
(14:34):
putting extra stress on analready struggling organ.
And, really crucially, foranyone with a history of eating
disorders, fasting can be amajor trigger.
It can exacerbate disorderedeating patterns and should
generally be avoided unless it'shappening under very strict
specialized medical supervision.
Similarly, pregnant orbreastfeeding women just have
significantly higher nutritionalneeds to support themselves and
(14:54):
the baby's growth.
Fasting is generallyinappropriate in most of these
cases.
And finally, a big one,individuals on multiple
medications.
Fasting fundamentally changesyour metabolism right, and that
can affect how drugs areabsorbed, how they're
distributed in your body, howthey're broken down and how
they're cleared.
This could mean medicationsbecome less effective or, maybe
(15:15):
worse, they could build up totoxic levels.
So talking to your health careprovider before making any
changes is absolutely vital.
Speaker 2 (15:22):
That is a critical and very comprehensive list.
It really hammers home thepoint that for anyone thinking
about structured fastingespecially if you have any
underlying health conditionsclinical supervision and that
diligent lab monitoring aren'tjust nice to have, they are
essential, non-negotiable really.
Speaker 3 (15:39):
Exactly.
You have to see fasting as apowerful metabolic intervention,
but its safety and, frankly,its effectiveness depend
entirely on objective monitoring.
Lab testing gives you thatconcrete, unbiased data.
How is fasting actuallyimpacting your blood sugar, your
lipids, your inflammationlevels?
This makes sure the practice isgenuinely supporting your
(15:59):
health, not causing hiddenproblems or unintended side
effects down the line.
Speaker 2 (16:05):
It removes the guesswork.
Ok, so to stay safe and reallyoptimize those benefits we've
talked about, what exactlyshould you be tracking?
What are the key lab markersyou look at with patients?
Speaker 3 (16:14):
There are several vital ones we rely on.
We always start with fastingglucose and fasting insulin.
These confirm improvements inblood sugar control, but, just
as importantly, they help usspot any risk of hypoglycemia
early on.
Then, for the longer view,hba1c and HomiIR.
These give us that biggerpicture of how insulin
sensitivity is changing over,say, several months.
Speaker 2 (16:36):
And focusing back on cardiovascular health.
What's on that essential lablist?
Speaker 3 (16:40):
For cardiovascular risk assessment.
A comprehensive lipid profilethat includes ApoB is absolutely
essential.
Standard lipid panels oftendon't includes ApoB is
absolutely essential.
Standard lipid panels oftendon't include ApoB.
This lets us evaluate shiftsnot just in triglycerides, but
specifically in the LDL particlenumber and those critical
ApoB-containing particles which,as we've said, are much
stronger predictors of actualcardiovascular events than just
(17:03):
looking at your standard LDLcholesterol number alone.
Speaker 2 (17:05):
Right.
So EPOP gives that much moreprecise picture of your real
heart disease risk.
What else is important to track?
Speaker 3 (17:11):
Definitely.
We also track HSCRP, that highsensitivity C-reactive protein,
to monitor changes in systemicinflammation.
That's key for bothcardiovascular protection and
overall metabolic health.
And finally, especially withlonger fasts, checking
electrolytes like sodium andpotassium and kidney function
markers, bun and creatinine, iscrucial.
(17:31):
We need to ensure fasting isn'timpairing hydration or putting
undue stress on the kidneys, andthis is exactly why this
objective data is so incrediblyimportant.
It confirms whether fasting isactually doing what we want it
to improving insulin sensitivityor if it's potentially
stressing your system in somenegative way.
It helps us catch things likeelectrolyte imbalances or other
(17:51):
risks, especially in morevulnerable groups.
And, perhaps most importantly,it provides the objective,
personalized data.
We need to really tailor thefasting protocol.
What duration is best for you?
How frequent should it be?
What should you eat during youreating window?
It allows for a trulypersonalized medicine approach.
Speaker 2 (18:07):
So what we've really seen today is that structured
fasting.
It's far from being aone-size-fits-all solution or
just some fleeting trend.
Instead, it's a genuinelypowerful metabolic tool, but one
that, when it's usedstrategically and, crucially,
monitored properly, can delivermeasurable, profound benefits
for your health.
We're talking about real,tangible improvements better
(18:27):
insulin sensitivity, fewer ofthose harmful ApoB particles,
lower triglycerides and asignificant drop in systemic
inflammation.
It's like a way tofundamentally reset your body's
energy systems.
Speaker 3 (18:39):
And because fasting directly impacts such critical
things blood sugar, electrolytebalance, cardiovascular risk
factors that lab monitoring itisn't just recommended.
It is absolutely essential Toensure safety first and foremost
, but also to trackeffectiveness and to truly
personalize the approachspecifically for you and your
unique metabolic blueprint.
Speaker 2 (18:58):
So, thinking about all this, what does this deep
dive spark for your healthjourney?
Think about those subtle butpotentially profound shifts
happening inside your body'senergy factory.
How might even small structuredchanges impact your long-term
wellness?
What questions does this raisefor you about your own metabolic
rhythm?
Consider what knowing theseprocesses empowers you to
explore, but always, always,remember to consult with a
(19:21):
trusted healthcare professionalbefore making any significant
changes to your diet orlifestyle.
It's all about being informed,empowered and safe.
Speaker 1 (19:32):
Thanks for tuning into the Health Pulse.
If you found this episodehelpful, don't forget to
subscribe and share it withsomeone who might benefit.
For more health insights anddiagnostics, visit us online at
wwwquicklabmobilecom.
Stay informed, stay healthy andwe'll catch you in the next
episode.
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Speaker 2 (00:28):
Have you ever thought about, you know, skipping a
meal, or maybe even more thanthat?
The whole idea of fasting cansound pretty intense, maybe a
bit daunting, or maybe just likeanother wellness trend.
But what if we told you there'ssome real deep, evidence-backed
science behind it with likeprofound, measurable
implications for your health?
So our mission today is to kindof demystify structured fasting
.
Move past the headlines, lookat the different methods, the
(00:50):
benefits and, really importantly, the precautions you need to
take.
Okay, let's unpack this.
Speaker 3 (00:55):
Absolutely.
And you know, when we talkabout fasting in a clinical
sense, we're really talkingabout structured periods without
any calories coming in.
It's not just about deprivingyourself, it's more about
intentionally letting your bodyshift its main fuel source, so
moving from burning glucosebasically sugar to burning
fat-derived energy instead.
And the clinical relevance hereit really goes way beyond just
(01:18):
weight management.
We're going to highlight itsimpact on insulin sensitivity,
how your body handles fats,lipid metabolism and even
systemic inflammation.
These are all critical driversof metabolic issues and
cardiovascular disease.
Think of this as your shortcutto getting genuinely
well-informed about a prettypowerful metabolic tool.
Speaker 2 (01:38):
That's a compelling promise.
So okay, at its absolute core,fasting means those structured
times with no calories, right?
Speaker 3 (01:45):
Yeah.
Speaker 2 (01:46):
And it triggers your body to make that fundamental
fuel switch you mentioned, fromsugars to stored fat.
You called it a metabolicadaptation, not just a diet.
Can you unpack that a bit?
What's the difference there andwhy does that matter for
listeners?
Speaker 3 (01:56):
Yeah, that's a great question because it's a really
key distinction.
A diet usually focuses on whatyou eat, right Specific foods,
calorie counts, macros, thatkind of thing, A metabolic
adaptation, especially withstructured fasting.
It's more about retraining yourbody's actual internal
machinery.
It's not just a temporarychange in fuel.
(02:17):
It's a fundamental shift in howyour cells produce and use
energy, which leads to moreresilient, more efficient
systems long term.
You're essentially teachingyour body a new skill how to
efficiently flip between fuelsources, making it more flexible
, more robust, and this improvesthose critical markers like
(02:38):
insulin sensitivity and overallcardiovascular health Got it.
Speaker 2 (02:39):
So you're not just telling your body what fuel to
use, you're teaching it how tooperate better.
That sounds incredibly powerfuland, like you said, it's not a
one size fits all deal, is it?
There isn't just one way to dothis.
There are several differentapproaches, each with its own
effects.
Speaker 3 (02:51):
Precisely, and that's where the beauty and maybe the
complexity lies in thesedifferent protocols.
Speaker 2 (02:56):
Okay, so here's where it gets really interesting,
because, yeah, there's no singlefasting rule book.
There are severalevidence-based methods, each
with unique effects you mighttailor to your goals.
Let's start with probably themost common one.
People hear aboutTime-restricted eating, or TRE.
Speaker 3 (03:12):
Right TRE, with time-restricted eating.
You're basically just limitingyour eating to a specific window
each day, maybe 8 hours, 10hours, maybe 12.
And then you're fasting for therest of that time.
Common examples you hear are16.8, so 16 hours fasting,
8-hour eating window or maybe14.10.
The benefits here are prettysignificant.
It consistently lowers fastinginsulin levels, which is crucial
(03:35):
for managing blood sugar, andit improves HOMA-IR scores.
That's a calculation.
We use an index that helpsestimate how well your cells are
responding to insulin.
For many people it can alsohelp reduce triglycerides, you
know, fats in the blood and ApoB.
Apob is that key protein on theharmful cholesterol particles,
the ones that contribute toplaque buildup in your arteries
Makes sense.
Speaker 2 (03:55):
So it's about giving your digestive system a longer
break each day.
Okay, then there's anotherpopular one intermittent fasting
, or IF this takes a slightlydifferent approach, often
involving alternating between,say, fasting days and normal
eating days.
A common example is the 5.2method, where you eat normally
five days a week and thensignificantly restrict calories
(04:16):
maybe down to 500, 600, on twodays that aren't consecutive.
Speaker 3 (04:21):
Exactly, and its clinical impact is also quite
well documented.
It includes improving insulinsensitivity, promoting moderate
weight loss and definitelysupporting better blood sugar
control.
This can be especiallybeneficial for people at risk of
, or maybe already dealing with,prediabetes.
It's a different way to cyclethrough those metabolic shifts,
kind of challenging your body ona weekly rhythm rather than the
daily one with TRE.
Speaker 2 (04:42):
Right Different rhythms.
Speaker 3 (04:43):
Yeah.
Speaker 2 (04:44):
Now moving to something a bit more well
intense, prolonged or extendedfasting.
This means fasting for a longercontinuous stretch, typically
24, 48, maybe even up to 72hours, and from what I
understand, this is used lessoften and, really crucially,
almost always needs medicalsupervision.
Definitely not something tojust jump into.
Speaker 3 (05:04):
You're absolutely right to stress that Prolonged
fasting.
While it can temporarily boostketone production those fuel
molecules your body makes fromfat and significantly lower
fasting glucose, it's reallybest suited for carefully
monitored clinical settings.
We do see profound cellularrepair processes like autophagy
kicking in during these longerfasts, but they also carry
(05:25):
higher risks if they aren'tmanaged properly Things like
electrolyte shifts.
So this isn't something youtypically just integrate into
your regular routine withoutexpert guidance and robust
monitoring.
It's more of a therapeutic tool, not a casual lifestyle choice
without professional support.
Speaker 2 (05:39):
Okay, that's a very important distinction.
And then there's this reallyingenious method that seems to
bridge the gap Fasting,mimicking diets, yes, or FMDs.
This sounds unique.
It provides very low-calorieplant-based meals designed to
mimic the effects of fasting,but you're still getting some
nutrients.
Speaker 3 (05:57):
Yeah, fmds are fascinating.
They essentially trick yourbody into a fasted state.
They use specific plantcompounds and very precise
low-caloric intake.
This lets you get some of thosebenefits cellular repair,
metabolic shifts, maybe evensome stem cell regeneration
without the hunger pangs or someof the risks tied to a complete
water-only fast.
The main benefit here is thatFMDs might improve
(06:19):
cardiometabolic markers thinkblood pressure, glucose
inflammation often in a safer,more accessible way for many
people.
So if we're going to tie thisall together, it's clear that
each fasting protocol affectsyour metabolic health markers
differently, and this isprecisely why objective
monitoring, like testing, is soessential to personalize the
approach and make sure it's safefor you, rather than just you
know, blindly following a trend.
Speaker 2 (06:40):
Okay, so we've covered these different
strategies TRE, if, prolongedFMDs but what's actually
happening inside your body?
How does not eating for thesestructured periods create these
powerful changes we'rediscussing?
Let's dive into those metabolicadaptations.
First up, insulin regulationand glucose control.
How does fasting affect that?
Speaker 3 (07:01):
This is really foundational.
When you fast, your body isn'tgetting that constant stream of
glucose from food, so naturallyyour insulin levels drop quite
significantly.
And these lower insulin levels,they're crucial.
They allow your cells to becomemuch more sensitive to insulin
again.
Think of it like retuning aradio signal.
This directly reduces the riskof insulin resistance, which is
(07:22):
well a silent epidemic drivingboth type 2 diabetes and
cardiovascular disease.
We monitor this really closelywith lab markers, things like
fasting insulin itself.
Hmir, which we mentioned, givesthat index of resistance and
HbA1c for your three-monthaverage blood sugar.
Seeing these markers improve isa really clear sign your body
is getting metabolicallyhealthier.
Speaker 2 (07:41):
And once those insulin levels fall, your body
needs a new energy source right.
It can't just run on empty.
That leads us to that criticalshift energy switching, moving
from glucose to fat.
Speaker 3 (07:52):
Exactly.
It's like your body flicks aswitch, tapping into a different
fuel tank.
After about, say, 12 to 16hours of fasting, you're readily
available.
Glycogen, stores that storedglucose, mostly in your liver
and muscles, start to run low.
At that point your body pivotstowards lipolysis.
That's just the breakdown ofyour stored body fat into fatty
acids.
These fatty acids then getconverted into ketone bodies,
(08:14):
which your brain and muscles canactually use very efficiently
for energy.
This whole transitionsignificantly improves what we
call metabolic flexibility.
It makes your body much betterat switching between fuel
sources.
Imagine your body like a hybridcar learning to seamlessly
switch from gas to electricpower.
That's metabolic flexibilityand it usually means more stable
energy levels, fewer cravings,generally feeling better because
(08:37):
you're not riding those bloodsugar highs and lows.
Speaker 2 (08:39):
Okay, so it's not just about what fuel, but how
flexible your body is using itBeyond fuel.
Fasting seemed to directlyimpact cardiovascular health too
, with measurable heart benefits.
What are we seeing therespecifically?
Speaker 3 (08:52):
Yeah, we see quite a few positive changes for the
heart.
Fasting has been shown tosignificantly lower
triglycerides, those fatscirculating in your blood, and,
importantly, reduceApoB-containing lipoproteins.
We touched on ApoB earlier.
It's a key marker because thoseApoB particles are the primary
drivers of plaque building up inarteries, which leads to heart
disease.
So fewer of those particlesmeans lower risk, simple as that
(09:16):
.
Fasting can also improve HDLparticle functionality.
That's your good cholesterol.
We're learning it's not justabout the amount of HDL you have
, but how well it actually worksto help clear excess
cholesterol out of your arteries.
That's reverse cholesteroltransport.
Plus, it helps decreasesystemic inflammation, which we
can measure with HSS-CRP.
That's a general marker forinflammation in the body and a
pretty strong predictor of heartdisease risk.
Speaker 2 (09:37):
And speaking of inflammation, that brings us to
the next point the impact oninflammation and oxidative
stress.
Overall, it sounds like anotherprotective layer.
Speaker 3 (09:45):
Exactly right.
Chronic low-grade inflammationis like this silent enemy
contributing to so many moderndiseases, not just heart disease
.
Short-term, structured fastingcan actually reduce markers of
this chronic information and itcan also lower oxidative stress
levels.
That's damage caused byunstable molecules, free
radicals, in your body.
(10:06):
Connecting this to the biggerpicture, this protection against
endothelial dysfunction, damageto the lining of your blood
vessels and plaque instability.
It directly adds up to areduced risk of coronary artery
disease.
It's quite a comprehensiveprotective effect that probably
extends beyond just the heart,maybe even impacting overall
longevity.
Speaker 2 (10:25):
Okay, so these aren't just ideas or theories.
You're saying clinical researchshows structured fasting can
have these measurableevidence-based effects.
What are some of the mostcompelling findings from that
research that you mighthighlight for someone
considering this?
Speaker 3 (10:38):
Yeah, that's where the rubber really meets the road
, isn't it?
In terms of improved metabolichealth, we consistently see
lower fasting insulin levels.
That directly means improvedinsulin sensitivity.
Your cells are listening betterto insulin signals.
For people maybe starting withinsulin resistance.
We often see better glucosecontrol, Sometimes significant
(10:58):
drops in fasting blood glucoseand improvements in that
long-term marker HbA1c.
And a really critical benefitis reduced visceral fat.
Now, this isn't just aboutlosing weight on the scale.
Visceral fat is that deep,metabolically active fat around
your organs.
It's particularly dangerousbecause it actively pumps out
inflammatory compounds.
So reducing that specific fatthrough fasting significantly
(11:21):
lowers cardiometabolic risk.
Speaker 2 (11:22):
Right.
So it's not just any fat loss,it's targeting that dangerous
internal fat.
That makes a huge difference.
What about those directcardiovascular benefits we
talked about earlier?
Speaker 3 (11:30):
Precisely For the heart.
Specifically, we often seereduced APOB levels, fewer of
those harmful plaque-startingparticles in your arteries, and
this APOB level is often a muchstronger predictor of heart
attacks or strokes than justlooking at standard LDL
cholesterol alone.
We also see lower triglycerides, mainly because fasting speeds
up your body's fat-burningprocesses.
(11:51):
Then there's the improved HDLfunctionality we mentioned, your
good cholesterol doing its jobbetter, clearing things out.
And finally, lower levels ofinflammatory markers like HSCRP
and sometimes LPPLA2.
That one's a bit more specificto inflammation within the blood
vessel walls, all indicatingreduced arterial inflammation,
which is a major protectantagainst coronary artery disease.
Speaker 2 (12:12):
It's really incredible how many different
pathways fasting seems topositively influence.
And then there's that broaderbenefit of inflammation control.
Speaker 3 (12:19):
Yes, it acts as a potent anti-inflammatory
strategy.
Fundamentally, it's linked toreductions in pro-inflammatory
cytokines those are thesignaling molecules that really
drive inflammation throughoutthe body and also markers of
oxidative stress.
Quieting down this chroniclow-level inflammation has
wide-ranging benefits.
It can potentially helpconditions like non-alcoholic
(12:41):
fatty liver disease, improveinsulin resistance across the
board and ease symptoms tied tometabolic syndrome.
It really helps to calm thatchronic simmering inflammation
that underlies so many modernhealth problems.
Speaker 2 (12:53):
And the ultimate result of all these
interconnected changes?
It sounds like it leads to whatyou called enhanced metabolic
flexibility.
Speaker 3 (12:59):
That's really the grand prize.
In many ways, it means yourbody just gets much more
efficient at switching smoothlybetween using glucose and using
fat for fuel.
Imagine having a reallywell-oiled internal engine that
can utilize whatever fuel isavailable at the time.
This leads to better overallenergy balance, much more stable
blood sugar levels and it'sreally a cornerstone for
(13:20):
long-term cardiometabolic healthPlus sustained energy
throughout the day.
People often report feelingless reliant on constant meals,
just more energetic, and oftenexperience fewer of those
intense cravings.
Speaker 2 (13:33):
Okay, this all sounds incredibly promising, but
here's a really crucial point,and it's one we absolutely
cannot emphasize enough.
While structured fasting offersthese amazing evidence-backed
benefits, it is absolutely notsuitable for everyone.
Prioritizing your safety has tobe number one.
This isn't something to justexperiment with lightly, without
careful thought.
Speaker 3 (13:52):
And this brings up a really important question who
needs to be particularlycautious or maybe even avoid
fasting altogether?
We know that people withdiabetes, especially type 1, or
anyone on insulin or certainother diabetes medications, need
extreme caution.
Fasting can cause dangeroushypoglycemia, that's,
dangerously low blood sugar,especially for those on insulin
(14:14):
or drugs like sulfonylureas thatmake your body release more
insulin.
For these individuals, rigorouslab monitoring, checking
fasting, glucose, insulin, hponcregularly isn't just
recommended.
It's absolutely critical forsafety.
Then you have patients withchronic liver disease.
For them, prolonged fastingmight actually worsen things
like ammonia buildup or messwith their fluid balance,
(14:34):
putting extra stress on analready struggling organ.
And, really crucially, foranyone with a history of eating
disorders, fasting can be amajor trigger.
It can exacerbate disorderedeating patterns and should
generally be avoided unless it'shappening under very strict
specialized medical supervision.
Similarly, pregnant orbreastfeeding women just have
significantly higher nutritionalneeds to support themselves and
(14:54):
the baby's growth.
Fasting is generallyinappropriate in most of these
cases.
And finally, a big one,individuals on multiple
medications.
Fasting fundamentally changesyour metabolism right, and that
can affect how drugs areabsorbed, how they're
distributed in your body, howthey're broken down and how
they're cleared.
This could mean medicationsbecome less effective or, maybe
(15:15):
worse, they could build up totoxic levels.
So talking to your health careprovider before making any
changes is absolutely vital.
Speaker 2 (15:22):
That is a critical and very comprehensive list.
It really hammers home thepoint that for anyone thinking
about structured fastingespecially if you have any
underlying health conditionsclinical supervision and that
diligent lab monitoring aren'tjust nice to have, they are
essential, non-negotiable really.
Speaker 3 (15:39):
Exactly.
You have to see fasting as apowerful metabolic intervention,
but its safety and, frankly,its effectiveness depend
entirely on objective monitoring.
Lab testing gives you thatconcrete, unbiased data.
How is fasting actuallyimpacting your blood sugar, your
lipids, your inflammationlevels?
This makes sure the practice isgenuinely supporting your
(15:59):
health, not causing hiddenproblems or unintended side
effects down the line.
Speaker 2 (16:05):
It removes the guesswork.
Ok, so to stay safe and reallyoptimize those benefits we've
talked about, what exactlyshould you be tracking?
What are the key lab markersyou look at with patients?
Speaker 3 (16:14):
There are several vital ones we rely on.
We always start with fastingglucose and fasting insulin.
These confirm improvements inblood sugar control, but, just
as importantly, they help usspot any risk of hypoglycemia
early on.
Then, for the longer view,hba1c and HomiIR.
These give us that biggerpicture of how insulin
sensitivity is changing over,say, several months.
Speaker 2 (16:36):
And focusing back on cardiovascular health.
What's on that essential lablist?
Speaker 3 (16:40):
For cardiovascular risk assessment.
A comprehensive lipid profilethat includes ApoB is absolutely
essential.
Standard lipid panels oftendon't includes ApoB is
absolutely essential.
Standard lipid panels oftendon't include ApoB.
This lets us evaluate shiftsnot just in triglycerides, but
specifically in the LDL particlenumber and those critical
ApoB-containing particles which,as we've said, are much
stronger predictors of actualcardiovascular events than just
(17:03):
looking at your standard LDLcholesterol number alone.
Speaker 2 (17:05):
Right.
So EPOP gives that much moreprecise picture of your real
heart disease risk.
What else is important to track?
Speaker 3 (17:11):
Definitely.
We also track HSCRP, that highsensitivity C-reactive protein,
to monitor changes in systemicinflammation.
That's key for bothcardiovascular protection and
overall metabolic health.
And finally, especially withlonger fasts, checking
electrolytes like sodium andpotassium and kidney function
markers, bun and creatinine, iscrucial.
(17:31):
We need to ensure fasting isn'timpairing hydration or putting
undue stress on the kidneys, andthis is exactly why this
objective data is so incrediblyimportant.
It confirms whether fasting isactually doing what we want it
to improving insulin sensitivityor if it's potentially
stressing your system in somenegative way.
It helps us catch things likeelectrolyte imbalances or other
(17:51):
risks, especially in morevulnerable groups.
And, perhaps most importantly,it provides the objective,
personalized data.
We need to really tailor thefasting protocol.
What duration is best for you?
How frequent should it be?
What should you eat during youreating window?
It allows for a trulypersonalized medicine approach.
Speaker 2 (18:07):
So what we've really seen today is that structured
fasting.
It's far from being aone-size-fits-all solution or
just some fleeting trend.
Instead, it's a genuinelypowerful metabolic tool, but one
that, when it's usedstrategically and, crucially,
monitored properly, can delivermeasurable, profound benefits
for your health.
We're talking about real,tangible improvements better
(18:27):
insulin sensitivity, fewer ofthose harmful ApoB particles,
lower triglycerides and asignificant drop in systemic
inflammation.
It's like a way tofundamentally reset your body's
energy systems.
Speaker 3 (18:39):
And because fasting directly impacts such critical
things blood sugar, electrolytebalance, cardiovascular risk
factors that lab monitoring itisn't just recommended.
It is absolutely essential Toensure safety first and foremost
, but also to trackeffectiveness and to truly
personalize the approachspecifically for you and your
unique metabolic blueprint.
Speaker 2 (18:58):
So, thinking about all this, what does this deep
dive spark for your healthjourney?
Think about those subtle butpotentially profound shifts
happening inside your body'senergy factory.
How might even small structuredchanges impact your long-term
wellness?
What questions does this raisefor you about your own metabolic
rhythm?
Consider what knowing theseprocesses empowers you to
explore, but always, always,remember to consult with a
(19:21):
trusted healthcare professionalbefore making any significant
changes to your diet orlifestyle.
It's all about being informed,empowered and safe.
Speaker 1 (19:32):
Thanks for tuning into the Health Pulse.
If you found this episodehelpful, don't forget to
subscribe and share it withsomeone who might benefit.
For more health insights anddiagnostics, visit us online at
wwwquicklabmobilecom.
Stay informed, stay healthy andwe'll catch you in the next
episode.
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