Navigating the Fast and the Fed
Insights into the Dynamic Balance of Feasting and Fasting in Metabolic Health
Dear Health Explorers,
In our ongoing quest to understand the intricate dance of metabolism, today, we delve deeper into the fascinating realms of the fasted and fed states.
I am Dr. Paul Manhas, MD, Dad (x2), Husband, and co-owner of Manhas Health Co. Join me as we unravel the mysteries of how our bodies adapt to different states of nutrition and energy availability.
Understanding the Body's Response to Fasting
When we enter a fasted state—whether by choice or circumstance—our bodies
undergo a remarkable transformation to ensure our survival. With no glucose from
food to fuel our cells, our body taps into its internal reserves, releasing glycogen
stored in the muscles and liver into the bloodstream. This ingenious mechanism
helps maintain stable blood sugar levels, ensuring our brain and vital organs receive
the energy they need to function optimally.
But what about fat? The eternal question that plagues many seeking to shed excess
weight. As our glycogen stores dwindle, our body switches gears, embarking on a
journey into ketosis—a metabolic state where fat becomes the primary source of fuel.
Ketones, the byproduct of fat metabolism, flood our bloodstream, providing a steady
stream of energy to sustain us through the fast.
Bridging the Gap Between Glucose and Fat
The concept of the ketogenic diet and intermittent fasting suddenly becomes clear—it's all about harnessing the power of fat for fuel. By restricting carbohydrates and depleting glycogen stores, we effectively flip the switch on our body's metabolic machinery, paving the way for efficient fat burning. It's a delicate dance between energy substrates, orchestrated by the master regulator insulin.
Insulin—the double-edged sword that dictates our metabolic fate. While essential for
shuttling glucose into our cells, excess insulin can slam the brakes on fat burning,
leaving us stuck in a metabolic rut. This insulin resistance, often seen in conditions
like obesity and type 2 diabetes, highlights the intricate interplay between hormone
signaling and metabolic regulation.
Insulin is an anabolic hormone. This means while insulin is present in our blood stream, it signals our body to build. With this knowledge, I recommend saving the majority of your daily carbohydrate intake to be around exercise.
With this strategy, we can harness insulin's anabolic nature to help us build muscle. Conversely, only when insulin is absent can we break down fat. This knowledge helps me stay disciplined while in a fasted state as I know I am helping my body choose fat for fuel.
Key Insights and Takeaways
Embrace Fasting Wisely: Fasting can be a powerful tool for metabolic health, but
it's essential to approach it with mindfulness and intention. Listen to your body's
signals and ease into fasting gradually to avoid potential pitfalls.
Prioritize Insulin Sensitivity: Optimize your insulin sensitivity through balanced
nutrition, regular exercise, and stress management techniques. By keeping insulin
levels in check, you can unlock your body's natural fat-burning potential.
Stay Informed: Educate yourself about the intricacies of metabolism and seek out
evidence-based information to guide your health journey. With knowledge as your
compass, you can navigate the complexities of metabolism with confidence and
clarity.
Accompanying Video
Today's newsletter is complemented by a video segment from my lecture on the
Incredible Machine at SFU, where I delve into the Dynamic Balance of Feasting and
Fasting in Metabolic Health.
As we continue our exploration of metabolism, let's remember that each of us is on a
unique journey toward optimal health and vitality. By honoring our bodies; innate
wisdom and embracing the power of metabolic flexibility, we can unlock the secrets to
vibrant, thriving living.
Wishing you health, happiness, and a deeper understanding of the incredible
machine within you.
With warmth and curiosity,
Dr. Paul Manhas, MD. CCFP
Founder & Director of Performance Services at Manhas Health Co. Clinical Instructor, UBC Faculty of Medicine
Follow me on Instagram for more insights and Q&A: @drpaulmanhas