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How you break a fast depends on who you are, and it depends on your goals. People ask me all the time what the proper foods to break a fast. I can't always give them an answer so it's usually kind of ambiguous because to be completely honest it all depends on what you are fasting for. when you break your fast based on three of the most common reasons people fast.
Fasting increases your human growth hormone secretion what that means is you're going to have a lot more muscle retention and you're going to have a lot more fat burning. Fasting also increases your insulin sensitivity and decrease your overall levels of insulin in the body, therefore, it's making it so that when you do eat your body's going to process what you eat a lot better and it's going to make you a lot more sensitive to the nutrients.
Then we have the benefits of an increase in luteinizing hormone - that is the direct precursor to testosterone. so indirectly fasting can increase your testosterone production and it's quite dramatic - sixty-seven percent increase in luteinizing hormone. Then, of course, we have better utilization of fats improved fatty acid oxidation that simply means the fats that are mobilized in the bloodstream get utilized by the cell much easier. Therefore, meaning that you burn more fat. Then, of course, there's a reduction in inflammation this is a big one. Doesn't matter if you're doing it for health reasons, muscle building, fat loss, or mental cognitive clarity - whatever reduced inflammation happens in your body it is going to help you - it's going to help you feel better it's going to help you recover.
I hear people usually fast for general health reasons just to live longer for anti-aging then people also fast for fat loss reasons and then. People tend to fast for muscle building reasons. now like I said there are other ones like cognitive functions stuff like that, but these are by far the three most popular.
So, let's start with what you should break your fast with if you are in it for longevity and health reasons. So, if you're fasting for health reasons what you're going to want to break your fast with is going to be bone broth.
There's a couple of reasons why bone broth is so critical and bone broth is also good for fasting for health reasons. Bone broth is great if you're fasting for fat loss reasons and muscle building reasons too. But I'm going to emphasize the general health component here. The reason that it is, is simple. Because it's so high in collagen and collagen ultimately creates gelatin and gelatin protects our gut lining, that why is it so important particularly after we fast. Because during a fasting period we break down the mucosal layer of our gut a little bit that's not necessarily a bad thing.
It's the natural evolution of our internal body process, the natural cycle of our gut recycling and changing out mucosal layer. But we are in the prime position to get quality nutrients and quality collagen in there at that point in time where it's going to absorb a lot better and be utilized better. So, you probably recognize collagen as something that's associated with cartilage or protecting the bones - but a lot of people don't realize that it has such a critical role in our gut health. Well what's this going to do for you it's going to make it so it's easier to absorb your nutrients later. So, when you break your fast with bone broth that means the next meal that you eat that maybe has a lot of greens in it or has a lot of nutrients you're going to absorb more of the minerals and more of the vitamins from that.
When you've been fasting for an extended period your body is breaking down and rebuilding even your immune system resets and we need a healthy blueprint like the DNA and the RNA. I refer to bodies the actual bodybuilding cells, the cells in structure the way that they should. So, glycine (in Bone Broth) is a huge component of that and bone broth contains a ton of glutamine. Glutamine is an amino acid that protects the immune system and protects the gut the way that glutamine does. This is it decreases the rate of something known as epithelial cell apoptosis. Epithelial cells are the cells that line the gut, and if those cells die, we have a hard time absorbing nutrient, so glutamine is going to help replenish that again making it, so we absorb more of what we need.
Next one is going to be fasting for fat loss reasons which are the most popular one. By no surprise, because intermittent fasting is extremely successful and helping people lose a lot of fat, but what do you want to break your fast with.
Well, you want to break your fast with MCT oil. The reason is that you want to break your fast with MCT oil, is because the capric caprylic and caproic acid that is in MCT oil which bypasses the liver altogether go straight from consumption into the stomach - they pass through the portal vein and directly into the bloodstream meaning they are utilized really fast.
But why is this beneficial for fat loss?
Because its Prime's your body, the first thing that you break your fast with is going to sort of dictate to your body what nutrient you should be utilized for fuel. So, you go an extended period of time, then, you break your fast with MCTS your body has this quick infusion of fats that are going to convince your body to start utilizing fats as a source of fuel not to mention that MCTS has numerous of other benefits as well. These benefits are going to help you feel a little bit more focused and help you get your brain back. So, a lot of benefits there especially when it comes to fat loss.
Next reason that people fast is for muscle building reasons. Now more often than not I hear people concerned about fasting because they feel like they're going to lose muscle. But realistically you can actually gain muscle and it's all about how you time your carbs.
You want to have a high glycemic index using carbs (for an Athlete) that means - Carbs that are really going to spike your blood sugar really fast (doesn't mean processed sugar!) NO! don't deal with that stuff, you want to go with the good quality stuff.
I'm talking maybe even something like a rice cake that's going to spike your insulin really fast. The reason we want to do this is it's going to shut down the catabolic aspect - it's going to shut down any muscle wasting that was occurring and it's going to open the cell to become more receptive to protein.
So, when you spike your insulin the cell opens and protein can enter the cell - this way you can capitalize on the fact that the cell is more receptive, and you can get more of the nutrients in. After that, it's up to you with what you want to eat but this is a quick way to break that habit of fasting and get your body right into muscle building mode and really have a 2 to 3x advantage of consuming carbs and protein at that point then you would when you were not fasting.
So there you have it there's three simple ways to make sure that you can break your fast efficiently and effectively depending on what your ultimate goal is and remember at the end of the day you can implement bone broth whenever but if you're doing it just for general health that's the main emphasis there so bone broth can work with fat loss it can work with muscle building and it can work with general health.
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