Mastering Nutrition
The 3 Phases of Fasting: And How to Get Kicked Out of Each One | Masterjohn Q&A Files #299
Sep 26, 2022
The podcast discusses the three phases of fasting and the transition from a fasted state to a fed state. It explores the depletion of liver glycogen and the shift to using ketones as fuel. The role of body signaling in transitioning between fasting states is also explained, along with the importance of preparatory signals when consuming food. The different stages of fasting and the changes that occur in the body during each phase are highlighted, including hepatic glycogen, gluconeogenesis, and ketones.
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Quick takeaways
- The three phases of fasting include the clearing of the small intestine, depletion of liver glycogen, and keto adaptation with the brain using ketones for energy.
- Transitioning between fasting phases requires a preponderance of signaling, and small factors like consuming a bite of food will not shift the dominant state.
Deep dives
The Three Phases of Fasting
There are three distinct phases of fasting. The first phase starts four to six hours after a meal when the small intestine is cleared out and the insulin to glucagon ratio decreases. Phase two begins approximately 24 hours into fasting when liver glycogen is depleted, and gluconeogenesis starts replacing it as the primary fuel source. The third phase, known as keto adaptation, occurs around day five of fasting. During this stage, the muscles and other lean tissues become resistant to ketones, using free fatty acids instead. The brain also switches its metabolism, with 75% of its energy coming from ketones.
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