The Power of Fasting: A Game Changer for Men Over 35
Fasting is an ancient practice going back to the days of the bible and beyond. A quick google search will reference the ancient Greeks and Jesus Christ as disciples of this ritual.
These days it has become more popular with TV documentaries, magazine articles, YouTube videos and an avalanche of information on the internet around this fascinating topic.
Below, we will highlight the benefits and demonstrate ways that you can get involved with this practice in a simple, yet affective way.
Once you see the benefits you can delve deeper and perhaps apply it as part of your daily routine.
Personally, I have practiced it and still do to this day. Back in 2013 I was married to my current wife (yes I/she is still there!). Prior to the wedding I was around 28 pounds overweight. Around that time, I watched a fascinating documentary on fasting by the late TV doctor Michael Mosley (I would recommend watching) where he applied the 5:2 fasting method (see below). It made sense to me, and I applied this. Long story short – I did lose the 28 pounds and more before the big day and was in the best fighting shape of my life – and it was fairly easy.
Throughout the decades we have been subjected to a myriad of diet fads from the Atkins diet, to the master cleanse, to the special K diet! I think we can all agree that diets can work short term, but are not overly healthy and do not provide long lasting results.
Fasting provides health benefits backed by science and is easy to do. Some of the examples below are easily done and you may already be doing them, without knowing!
The main Benefits of Fasting for Men Over 35
As we age, our metabolism slows down, making it harder to burn fat, especially around the belly. For men over 35, this can be a common problem. Fasting can help by pushing the body to use stored fat for energy instead of glucose, a process called ketosis, which promotes fat loss. Fasting also increases human growth hormone (HGH) levels, which are important for maintaining muscle, burning fat, and recovering after exercise. Since HGH naturally decreases with age, fasting helps keep these levels up, making it easier for men to lose fat and maintain muscle.
Fasting also improves insulin sensitivity, which is important for controlling weight and preventing Type 2 diabetes. As men get older, they may become more prone to insulin resistance, especially if they carry extra weight around the belly. By improving how the body uses insulin, fasting helps manage blood sugar and reduces the risk of diabetes.
It also has benefits for heart health by lowering bad cholesterol, blood pressure, and inflammation, all of which are key for preventing heart disease.
Additionally, fasting boosts brain health by improving focus and cognitive function, while reducing inflammation and promoting longevity through cell repair and regeneration.
The above is a high level summary of the main benefits. There are many more benefits and a lot of information out there to delve into which would give you a deeper understanding of this subject matter.
However, I think we can all agree that having some or all of the benefits mentioned would greatly improve our overall well-being.
Different Ways to Fast
There are several ways to incorporate fasting into your lifestyle. Depending on your health goals, schedule, and preferences, you may find one method more sustainable than another. Below are some of the most popular types of fasting:
Intermittent Fasting (16/8 Method)
Intermittent fasting is one of the most accessible and popular fasting methods. In the 16/8 method, you fast for 16 hours and eat all of your daily calories within an 8-hour window. This typically involves skipping breakfast and consuming two meals later in the day.
Example: Fast from 8 p.m. to 12 p.m. the next day, and eat between 12 p.m. and 8 p.m.
Benefits: This method is highly effective for fat loss and improving metabolic health without overly restricting calories.
(note – this can be altered to make it easier or more challenging, e.g. 18/6 or 14/8).
The 5:2 Diet
The 5:2 diet involves eating normally for five days of the week and restricting your calorie intake to about 500-600 calories on two non-consecutive days.
Example: Eat normally on Monday, Tuesday, Thursday, Friday, and Sunday, and restrict your calories on Wednesday and Saturday.
Benefits: This method allows you to maintain normal eating patterns most of the time while still reaping the benefits of fasting, such as improved insulin sensitivity and fat loss.
Alternate-Day Fasting
In alternate day fasting, you alternate between days of eating normally and days of significant calorie restriction or complete fasting. On fasting days, you might consume no calories or limit intake to around 500 calories.
Example: Fast on Monday, eat normally on Tuesday, fast on Wednesday, and so on.
Benefits: This method is highly effective for weight loss but can be more challenging to sustain due to the frequency of fasting.
24-Hour Fasting (Eat-Stop-Eat)
This method involves fasting for a full 24 hours once or twice a week. During the fasting period, you abstain from all food and only consume water, tea, or other non-caloric beverages.
Example: Fast from dinner at 7 p.m. one day to dinner at 7 p.m. the next day.
Benefits: This is a more intense method, but it can provide powerful benefits in terms of fat loss, insulin sensitivity, and autophagy.
Finally…
For men over 35, fasting offers a practical, flexible, and scientifically backed approach to improving health. From boosting fat loss and metabolic health to enhancing cognitive function and longevity, fasting can help address many of the health challenges that arise with age. With various fasting methods available, it's easy to find an approach that fits your lifestyle and goals.
Always remember, it’s a good idea to consult with a healthcare professional before starting a fasting regimen, especially if you have any underlying health conditions or concerns. But for many men over 35, fasting could be the key to unlocking better health, greater energy, and a longer, healthier life.