Here is a concise summary of the text:
**Title:** What Happens Inside Your Body When You Fast
**Key Takeaways:**
1. **12 hours in:** Growth Hormone (anti-aging, fat-burning, healing) spikes, increasing up to 72 hours.
2. **18 hours in:** Autophagy begins, recycling damaged proteins and microbes, leading to cellular renewal.
3. **24 hours in:**
* Glycogen depletion, shifting to ketones as primary fuel.
* Reduced inflammation.
* Improved gut healing, cardiovascular function, and brain function.
* Increased stem cell production and anti-aging effects.
4. **48-72 hours in:**
* Enhanced stem cell stimulation, immune function, and anti-aging.
* Potential decrease in cancer risk and tumor shrinkage.
**Recommendations:**
* Start with intermittent fasting (e.g., 18 hours fasting + 6 hours eating window).
* Gradually increase fasting duration for additional benefits.
* Consume minerals, B vitamins, and salt during fasting to avoid deficiencies.
* Exercise in the morning to help regulate blood sugar and cortisol spikes.
Here are the key facts extracted from the text, each with a number and in short sentences:
**Physiological Responses to Fasting**
1. The body has adapted to starvation over time, expressing unique proteins for survival.
2. Growth hormone (anti-aging, fat-burning, healing hormone) spikes around 12 hours into fasting.
3. Exercise also increases growth hormone levels.
4. Autophagy (recycling of old, damaged proteins and microbes) begins around 18 hours into fasting.
5. Glycogen reserves in the liver deplete around 24 hours into fasting, shifting the body to run on ketones.
**Effects of Running on Ketones**
6. Ketones are an appetite suppressant, reducing hunger and cravings.
7. Antioxidant reserves increase, providing more oxygen and reducing CO2.
8. The thyroid adapts to ketones as a fuel source, potentially lowering T3 levels.
**24-Hour Fasting Effects**
9. Inflammation significantly drops around 24 hours into fasting.
10. Gut healing begins as the gut has a chance to "rest".
11. SIBO (Small Intestine Bacterial Overgrowth) conditions start to correct.
12. Stem cell increase in the gut, promoting healing.
13. Cardiovascular and brain function improve as the heart and brain prefer ketones over glucose.
14. BDNF (Brain-Derived Neurotrophic Factor) increases, helping to make new brain cells.
**Extended Fasting Effects (48-72 hours)**
15. Stem cell stimulation increases, enhancing healing and anti-aging.
16. Risk of certain cancers decreases, with potential tumor shrinkage.
17. Mitochondria production increases, enhancing cellular energy.
18. Immune function improves with extended fasting.
**General Fasting Recommendations**
19. Intermittent fasting is recommended on a regular basis.
20. A good starting pattern is 18 hours of fasting with a 6-hour eating window.
21. Periodic prolonged fasting can achieve additional health benefits.
22. Minerals, B vitamins, and salt are essential to take during fasting to avoid deficiencies.
**Additional Notes**
23. Exercise in the morning can help burn off excess sugar produced by the liver during fasting.
24. Increased LDL (cholesterol) during fasting may be due to the body's healing process, using cholesterol for cell membranes and hormone production.