The Mindset Warrior - Summary Guide: The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting: by Dr. Jason Fung | The Mindset Warrior Summary Guide

SUMMARY GUIDE:

The Complete Guide to Fasting

Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting by Dr. Jason Fung

by The Mindset Warrior

The Mindset Warrior Summary Guide

Table of Contents

Hi there! Be Sure to Stick Around to

the End for a FREE BONUS.

My gift to you; as a special thank you for purchasing this book.

-The Mindset Warrior

MW Summary Guide Disclaimer

This summary guide is in no way associated with and endorsed by Dr. Jason Fung. This publication is not intended to replace the original work. This publication is a unique summary guide of the original book, and is intended for informational purposes only. It includes some the main ideas, and quotes from the book along with unique commentary. All quotes from the book are properly referenced.

You are encouraged to purchase the original version; if you have not already. This publication has been presented solely for educational & informational purposes as a reference. While best efforts have been made in preparing this book; the author and publisher make no representations or warranties merchantability or fitness of use for a particular purpose. Neither the author, nor the publisher shall be held liable or responsible to any person or entity with respect to any loss or incidental or consequential damages caused, or alleged to have been caused, directly or indirectly, by the information contained herein.

Neither the author, nor the publisher shall be liable for any physical, psychological, emotional, financial, or commercial damages, including, but not limited to, special incidental, consequential, or other damages. You are responsible for your own choices, actions, and results. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this book may be subject to change.

In this Mindset Warrior Summary Guide we cover the main topics discussed in The Complete Guide to Fasting. This book is intended to supplement your reading and be an easy reference guide. You are encouraged to purchase the original book if you have not already.

The difference between this guide and the actual book is that we don't go into the lengthy stories and repetition that most books often do. Instead we share various applications of fasting, explain the biology, and then provide advice on how you can apply each to your own life in order to lose or maintain weight, prevent illness, reverse illness, or simply improve your health.

As I always say, the original books are great to read because they provide a lot of examples. This repetition can help to embed the lessons into your psyche. That being said, stripping these lessons down to there core will help you to focus on the things that really matter. As I'm sure we can agree, time is also very valuable. I am all about maximizing time.

The Mindset Warrior summaries are here to support your journey toward a resilient mindset. www.mindsetwarrior.com

Copyright 2018 - All rights reserved.

This document is geared towards providing information in regards to the topic and issue covered. The publication is sold with the understanding that this publication is a commentary, educational summary, comparison, and analysis on some of the original books main ideas and concepts.

- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.

In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.

The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

Respective authors own all copyrights not held by the publisher.

The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance.

"The Complete Guide to Fasting" starts with Dr. Fung discussing his transition from a calories-in calories-out model to an understanding that focusing on the types of food consumed was more effective for treating his obesity patients.

The new research on how factors for heart disease improved on the low carb diet compared to the low fat diet was very surprising for him and sparked further curiosity.

He eventually came to the understanding that obesity was a hormonal issue and not a caloric issue.

He begins talking about insulin; a fat-storage hormone whose excess is responsible for obesity. Eating causes insulin spikes which signals the body to store food for energy for later use.

This same process has helped us survive in the past when faced with food scarcity, but in modern times of food abundance, the body still functions the same way and results in a dramatic increase in overweight and obese people.

He found that there were 2 solutions for lowering insulin spikes:

(a) a ketogenic diet (low carb/high fat)

(b) fasting

With his new found understanding, Dr. Fung started a new program for his obesity patients and began educating them on a low cab diet. He eventually realized that it was challenging for his patients to adopt this new way of eating, so in looking for a better solution, he decided to suggest the other alternative solutionfasting.

Fasting means abstaining from eating. Whenever you are not eating you are fasting.

Our increased eating frequency

In the 1970s we were fasting for about 13 hours a day (8am - breakfast, 12pm - lunch, 6pm - dinner)

In the 2000s our standard 3 meals increased to around 6 meals. The average person is now fasting for only 6 to 8 hours.

Our body has 2 states: storing fuel or burning fuel

If we can balance those 2 states, we maintain our weight.

Eating vs. fasting biology

eating

When we eat our body uses some of the calories (measurement of energy) for fuel and stores some for later energy use.

Carbohydrates are stored at glycogen (long chains of glucose molecules) in the liver, and then as body fat once glycogen stores are used up.

Protein is converted to glucose then stored as glycogen.

Fat not used for energy is stored as body fat.

The hormone that controls the use or storage of energy is called insulin.

When we eat carbs our insulin spikes. The same thing happens for protein, but to a lesser degree. Fat spikes insulin as well but to an even lesser degree than protein and carb.

fasting

When we fast our insulin levels drop which causes our body to use its stores as fuel. First it uses glycogen, and then when glycogen is used up; usually after about 24 hours, it uses body fat.

"The 5 Stages From Fed to Fasted by Dr. George Cahill"

1) feeding = blood sugar and insulin rise > excess glucose stored as glycogen > excess beyond glycogen stores stored as fat