The Origins of Fasting: A Universal Practice

Fasting is not a recent invention. It spans ages, continents, and civilizations, adapting to each era and culture. Originally, it was not necessarily voluntary. Early humans, hunter-gatherers, lived according to available resources. Periods of food deprivation were frequent and were an integral part of their survival. But over time, fasting has taken on a symbolic and spiritual dimension.

Fasting in Ancient Civilizations

In ancient Egypt, priests fasted before conducting sacred rites, believing that food abstinence promoted spiritual communion. In Greece, fasting was practiced to "purify the soul and body". Plato and Socrates themselves praised it, claiming that it clarified the mind and strengthened personal discipline.

As for Hippocrates, often considered the father of medicine, he is said to have declared: "When the body is loaded with food, disease takes over; when it is empty, health is restored." Although this quote is attributed to Hippocrates, it is often disputed in academic circles and does not appear in his available medical texts.

In ancient China, fasting was seen as a way to align the body's energies, while in Vedic India, it was integrated into yogic practices to purify the body and mind.

Fasting as a Spiritual Act

In religious traditions, fasting often symbolizes a pursuit of spiritual elevation. Ramadan, in Islam, is a prime example: an entire month dedicated to daytime fasting, where food abstinence is combined with spiritual introspection. Similarly, in Judaism, Yom Kippur is a day of fasting intended for repentance and forgiveness. Christianity, with Lent, calls its followers to a period of food restriction as a sign of faith and discipline.

These practices share a central idea: fasting is a path to inner strengthening, a way to regain balance, both physically and spiritually.

Fasting and Modern Medicine: A Rediscovery

Fasting, long considered a spiritual tradition or an ancestral way of life, was rediscovered by modern medicine in the 20th century. Otto Buchinger, a German doctor, was one of the first to formalize fasting as a therapeutic treatment. After experimenting with fasting to treat his own chronic pains, he opened a clinic in Germany in 1920, where he used fasting to treat metabolic and inflammatory diseases.

Buchinger's work has inspired research into the physiological benefits of fasting. Gradually, scientists began to understand how food abstinence could trigger mechanisms of cell repair and regeneration.

The Transition to Intermittent Fasting

Intermittent fasting, although inspired by these traditional practices, is a modern adaptation. Its first traces in scientific research date back to the 1990s, when studies on rodents showed that an alternation between fasting periods and feeding could extend lifespan and prevent metabolic diseases.

In the 2000s, scientists like Mark Mattson, a neuroscience researcher, popularized the concept by demonstrating its positive effects on the brain and human metabolism. Today, intermittent fasting is being studied for its potential to treat diabetes, obesity, and even certain cancers.

The Biological Impact of Intermittent Fasting

Intermittent fasting is not simply a dietary restriction: it acts as a real catalyst for many essential biological processes. During periods of food abstinence, the body adapts by modifying its metabolic, hormonal, and cellular mechanisms. These adjustments, resulting from millions of years of evolution, optimize energy resources and promote body regeneration.

An Essential Metabolic Transition

When fasting begins, the body enters a phase of energy transition. Initially, it draws from its glycogen reserves, which are stored in the liver and muscles. This process, called glycogenolysis, allows for maintaining a stable level of glucose in the blood during the first hours of fasting, typically between 6 and 12 hours.

After about 12 to 16 hours, glycogen reserves are depleted. The body then initiates a major metabolic change: it switches to lipolysis, where fats stored in adipose tissues are broken down into free fatty acids. These fatty acids are then transformed into ketone bodies in the liver, an especially efficient alternative energy source for the brain and muscles.

This transition to ketosis has several benefits:

• Reduction of inflammation due to a decrease in insulin and inflammatory markers.
• Energy optimization: Ketone bodies provide stable energy, without the typical blood sugar fluctuations of carbohydrates.
• Fat mobilization: a lasting weight loss and a reduction of visceral fat, linked to numerous metabolic problems.

Autophagy: Deep Cellular Cleaning

One of the most fascinating aspects of intermittent fasting is the activation of autophagy, an "internal cleaning" cellular process. This mechanism, discovered and extensively studied by Japanese biologist Yoshinori Ohsumi, who won the Nobel Prize for Medicine in 2016, involves recycling damaged or unnecessary components within cells.

This mechanism plays a key role in:

• The prevention of degenerative diseases such as Alzheimer's and Parkinson's, by eliminating toxic proteins.
• The slowing down of cellular aging, by reducing oxidative stress and DNA damage.
• The strengthening of immunity, thanks to the renewal of white blood cells.

The Physiological and Hormonal Impact of Intermittent Fasting

Intermittent fasting triggers a series of physiological and hormonal adaptations that profoundly change the way the body uses its resources. By alternating periods of fasting and eating, the body regains an optimized balance, strengthening its vital functions. These changes go far beyond simple weight management: they affect cell regeneration, energy adaptation, and the regulation of stress and appetite.

Hormones: A Redefined Balance

Intermittent fasting acts as a signal for the endocrine axis, adjusting the levels of several essential hormones. These changes allow the body to adapt to the absence of food while optimizing metabolic and energy functions.

1. Increase in Growth Hormone (GH)

The growth hormone plays a central role in muscle preservation, tissue regeneration, and fat mobilization. During fasting, its production can significantly increase - up to 5 times the basal levels after 24 hours. This effect is explained by a decrease in insulin, which frees up the metabolic pathways responsible for the production of GH.

This increase favors:

• The repair of muscle tissue after physical exertion.
• The stimulation of lipolysis (use of fats as a source of energy).
• Better preservation of muscle mass, even during periods of caloric restriction.

Studies, like the one published in the Journal of Clinical Endocrinology & Metabolism, also demonstrate that this hormone plays a key role in protecting metabolism from the slowdown often observed in low-calorie diets.

2. Reduction of Insulin

Insulin, the hormone that regulates blood glucose, drops drastically during fasting periods. This decrease stimulates the release of fatty acids stored in adipose tissue for energy use.

Increased insulin sensitivity is one of the main benefits of intermittent fasting. This means that the body becomes more efficient in absorbing glucose and managing energy reserves, thereby reducing the risk of insulin resistance and type 2 diabetes.

3. Cortisol: Between Alertness and Overwork

Cortisol, often called the stress hormone, slightly increases during fasting. This moderate elevation is beneficial in the short term as it promotes alertness and mobilizes energy resources. However, prolonged or poorly managed fasting can lead to an excess of cortisol, thus increasing oxidative stress and inflammatory risks.

To avoid these side effects, it is crucial to respect rest periods and rebalance nutritional intake during the eating window.

4. Regulation of Leptin and Ghrelin

These two hormones, responsible respectively for satiety and hunger, undergo significant adjustments with intermittent fasting.

Leptin, produced by fat cells, becomes more efficient. In other words, the brain responds better to satiety signals, which helps to avoid overeating. Ghrelin, known as the "hunger hormone," is stabilized, which reduces impulsive cravings.

This hormonal combination not only allows for better control of appetite, but it also plays a role in long-term weight management.

The Physiological Impact of Intermittent Fasting: A Reset for the Body

On a physiological level, intermittent fasting acts as a powerful reset mechanism. By alternating periods of food abstinence and controlled food intake, it triggers a cascade of processes that optimize vital functions, strengthen cell regeneration, and improve overall well-being. These effects touch on energy management, cellular health, and the body's ability to handle stress and rest.

The Management of Energy Reserves

One of the main physiological goals of intermittent fasting is to change the way the body uses its energy reserves. When deprived of food for several hours, the body goes through different metabolic phases:

• Phase 1: Glycogenolysis - In the first 12 to 16 hours of fasting, the body taps into its glycogen reserves stored in the liver and muscles to maintain a stable blood glucose level.
• Phase 2: Transition to Ketosis - Once glycogen reserves are depleted, the body initiates lipolysis, a process that breaks down fats into fatty acids. These are then transformed into ketone bodies by the liver, becoming an alternative energy source for the brain and muscles.

This transition to ketosis has several advantages:

• A more stable and constant energy, without the fluctuations associated with carbohydrates.
• An effective mobilization of stored fats, contributing to a sustainable weight loss.
• An improvement in mental concentration, as ketone bodies are a particularly effective source of energy for the brain.

Studies, like the one published in the Journal of Clinical Investigation, have shown that ketosis also promotes the preservation of muscle mass by reducing protein degradation, a problem often associated with low-calorie diets.

Sleep and Stress: A Restoration of Balance

Intermittent fasting does not only impact energy metabolism, but it also improves sleep quality and the ability to manage stress. By aligning eating cycles with natural circadian rhythms, intermittent fasting synchronizes internal biological clocks, promoting deeper and more restorative rest.

Melatonin, a key sleep hormone, is produced more efficiently when meals are taken at regular times, far from late hours. This allows the body to fall asleep better and benefit from deep sleep, which is essential for physical and mental recovery.

As for stress, intermittent fasting acts on several levels. It reduces oxidative stress levels by decreasing the metabolic processes responsible for the production of free radicals. In addition, it improves the resilience of the nervous system thanks to optimized hormonal regulation. Ghrelin, often called the "hunger hormone," also influences mood: by stabilizing its levels, intermittent fasting contributes to better emotional management and a reduction in mood swings.

Conclusion: A Holistic Transformation

The physiological effects of intermittent fasting go well beyond simple weight loss. They involve cell regeneration, energy optimization, and improved management of stress and sleep. These changes, supported by effective hormonal regulation, allow the body to regain a natural balance and strengthen its vital functions. Thoughtfully incorporated, intermittent fasting represents a holistic approach to improving long-term health and well-being.

The Different Models of Intermittent Fasting

Intermittent fasting comes in several models, each adapted to specific needs and lifestyles. Although the basic principle remains the same - alternating periods of fasting and periods of eating - the duration and intensity vary considerably according to the approaches. Here is a detailed analysis of the main methods, with their advantages, disadvantages, and recommendations.

Which Method to Favor ?

At BN Nutrition, we particularly recommend the 16/8 model for its simplicity and balanced benefits. This model easily integrates into an active lifestyle while offering significant metabolic and energetic advantages. Before adopting an intermittent fasting method, it is essential to listen to your body and consult a health professional, especially in case of pre-existing medical condition. As each person is different, it is important to choose an approach that suits their goals and lifestyle.

Our Recommendations: The 16/8 Model as a Sustainable Routine

At BN Nutrition, we advocate the 16/8 intermittent fasting model for its balance between effectiveness and practicality. Unlike more demanding forms of fasting, such as One Meal A Day or alternate fasting, the 16/8 model can be adopted on a daily basis, thus becoming a truly sustainable and beneficial health routine.

Why the 16/8 Model is the Most Suitable

The 16/8 intermittent fasting involves fasting for 16 hours, usually overnight and part of the morning, followed by an 8-hour eating window. For example, a typical schedule involves eating between 12 pm and 8 pm. This method is ideal for several reasons:

• Flexibility: It easily integrates into most lifestyles without disrupting social meals.
• Durability: Unlike more intense fasts, it can be extended for months, or even years, without major adverse effects.
• Health benefits: It provides an optimal balance between stimulation of ketosis, activation of autophagy, and maintaining stable energy.

Why Limit Other Forms of Prolonged Fasting

Although other models, such as One Meal A Day (OMAD) or alternate fasting, may offer quick results, they are more difficult to maintain in the long term. These approaches can also cause deficiencies or hormonal imbalances if prolonged. Here is an overview of their recommended use:

• OMAD: This model is useful for short periods (1 to 2 weeks) in order to break a weight loss plateau or for metabolic regeneration.
• Alternate fasting: To be considered for specific periods, such as 4 to 6 weeks, under supervision, due to its intensity.

These methods are considered as "tools" rather than lasting routines. They should be used cautiously and occasionally to avoid side effects such as chronic fatigue, muscle loss, or hormonal disorders.

How to Implement the 16/8 Model

To effectively adopt the 16/8 model, it is important to implement it gradually. Here is a step-by-step guide:

1. Start slowly: If you are used to having breakfast, start by pushing it back one hour each day, until you reach a feeding window between 12pm and 8pm or according to your schedule.
2. Hydrate abundantly: During fasting periods, drink plenty of water, unsweetened tea or herbal teas to maintain good hydration and reduce cravings.
3. Eating balanced: During the eating window, prioritize meals rich in proteins, fibers, and good fats. Avoid ultra-processed foods that can cause spikes in blood sugar.
4. Listen to your body: If you experience excessive fatigue or feelings of weakness, adjust the duration of your fast or consult a health professional.

Tips for Success with Intermittent Fasting

Here are some practical tips to facilitate the transition and maintain this routine in the long term:

• Prepare your meals: Plan your meals in advance to avoid succumbing to unhealthy food choices.
• Maintain a regular rhythm: Try to keep fixed times for your meals in order to synchronize your circadian rhythm.
• Avoid excesses: Do not compensate for the fasting period with overly large portions or foods high in sugar.
• Incorporate physical activity: Engage in light activity during fasting, such as brisk walking or yoga, to further stimulate fat burning.

Example of a Typical Day in 16/8

Here is a typical day to follow the 16/8 intermittent fasting model, adapted with optimized intake to maximize metabolic benefits, maintain a good energy level and promote overall health. This routine also highlights supplements such as MCT oil, Pu-erh tea, BN Energy and BN Zen, which fit perfectly into the framework of this fast.

8am - Start of the Morning: Fasting Phase

During the fasting phase, it is essential to maintain good hydration and avoid calories. Here are some recommendations to optimize this period:

• Hydration: Drink water throughout the morning. You can also consume Pu-erh tea, which is rich in antioxidants and beneficial for digestion and metabolism.
• Non-stop fasting energy drink: Mix a tablespoon of MCT oil with a cup of Pu-erh tea and a packet of BN Energy to provide quick energy to the brain and body without increasing insulin levels.
• Avoid sugars and creams: If you are having an espresso, consume it plain, without sugar or milk.

12pm - Lunch: The First Meal of the Day

Lunch should be balanced to replenish your energy reserves and provide essential nutrients. Here is an example of a composition:

• Proteins: Grilled chicken, salmon or a vegetarian option such as tofu or lentils. The portion size should correspond to your height in centimeters (for example, 170 cm = 170 g of cooked protein).
• Carbohydrates: A serving of quinoa, brown rice or sweet potatoes (size divided by 3 in grams).
• Vegetables: An amount equal to your size in grams, consisting of cooked or raw vegetables (for example, beets, zucchini, carrots).
• Drink: A Pu-erh tea to be consumed about 15 minutes after the meal to improve digestion.

4pm - Light Snack

If you feel a little hungry in the afternoon or if you plan on doing some physical activity, opt for a light but nutritious snack:

• A handful of nuts (almonds, cashews, or hazelnuts - about 15-20 g).
• A fresh fruit like a banana or a handful of red fruits.
• Complete with 2 BN Zen capsules to support emotional balance and reduce stress.
• A homemade energy bar

7:30 PM - Dinner: The Last Meal Before the Nighttime Fast

Dinner should be light but nourishing, to promote optimal digestion and a smooth transition to the overnight fasting phase. Here is an example of a menu:

• Proteins: White fish, eggs, or tofu. The portion can be reduced to half of your size in grams.
• Vegetables: A large mixed salad (spinach, avocados, cherry tomatoes, cucumbers) with an olive oil and lemon dressing.
• Carbohydrates: A small portion of brown rice or quinoa (about 1/3 of your size in grams).

8pm - Start of the Night Fast

Once dinner is finished, the fasting phase begins. Hydrate yourself well before going to bed, with water or unsweetened herbal tea. If you do intense physical activity in the evening, add a banana or a handful of grapes to replenish your glycogen stores.

Why the 16/8 Model Can Become a Routine

One of the main advantages of the 16/8 model is its ability to easily integrate into daily life. Unlike more restrictive fasts, it does not require drastic changes in eating or social habits. By adopting a gradual and structured approach, this model can become a long-term routine, offering lasting benefits for physical, mental, and metabolic health.

Finally, the 16/8 is compatible with a wide variety of lifestyles, whether it's a sports, professional or family routine. By combining it with a balanced diet and regular physical activity, it becomes a real pillar for a healthy life.

The Intermittent Fasting Pack from BN Nutrition: Optimal Synergy

At BN Nutrition, we have designed a specific pack to accompany your practice of intermittent fasting. This pack is designed to optimize your energy, support your metabolism and maximize the benefits of fasting, while providing the essential nutrients your body needs. Thanks to a combination of natural and scientifically selected products, it integrates perfectly into your routine, regardless of the fasting method you follow.

The Key Components of Our Pack

Intermittent Fasting PackContains four main products, each with a specific role to support your health and your goals:

1. BN Zen: Support for Calmness and Stress Management

BN ZenIs a natural formula specially designed to promote a state of relaxation and reduce the effects of stress. During fasting, it helps to stabilize mood and reduce cravings for emotional snacking, often linked to stress.

Time to take: 2 capsules in the middle of the afternoon or in the evening for a relaxing and balancing effect.

2. BN Energy: Extended Energy Without Glycemic Spike

This product is ideal for maintaining a stable energy level during the fasting phase. Formulated with natural ingredients,BN Energy Provides a calorie-free boost, thus preventing the interruption of fasting. It's an excellent alternative for those who feel slightly tired in the morning.

Time of intake: Mix a sachet with water or tea in the morning or before physical activity.

3. MCT Oil: The Ally of Ketosis

You haven't provided any text to translate. Could you please provide the text you want translated from French to English?MCT oil (Medium Chain Triglycerides) is a key element for those practicing fasting. It is quickly converted into energy by the liver, supporting the production of ketone bodies. This helps to improve mental clarity, increase endurance, and limit the sensation of hunger.

Time of intake: 1 tablespoon in the morning, mixed with a Pu-erh tea or a hot drink, to prolong the effect of fasting while improving cognitive performance.

4. Pu-erh Tea: Metabolic and Digestive Booster

ThePu-Erh tea is rich in antioxidants and recognized for its benefits on metabolism and digestion. It is perfect for accompanying the fasting phase by stimulating fat burning and promoting the body's natural detoxification.

Time of intake: Consume a cup in the morning or in the middle of the day to support metabolic transition and improve concentration.

TOWARDS THE PACK

Premium Variant: A More Comprehensive Approach

For those who wish to go further, we offer a premium version of our pack, which includes two additional products to enhance the benefits:

1. Magnesium: Nervous and Muscular Support

MagnesiumIs essential for reducing fatigue, improving muscle recovery and maintaining optimal nervous balance, particularly during fasting periods. It also helps regulate cortisol levels, thus reducing stress.

Time of intake: 2 capsules in the evening to promote restful sleep and optimal recovery.

2. Omega-3 Krill Enriched with Vitamin D and K

The essential fatty acids of theOmega-3 Krill + Vit. D&KAre crucial for cardiovascular health, brain function and regulation of inflammation. Enriched with vitamins D and K, they also support bone and immune health, making this supplement a must-have for a holistic approach.

Time of intake: 2 capsules in the morning with your first meal for better absorption.

Why this Pack is Ideal for Intermittent Fasting

Our Intermittent Fasting pack is designed to meet the specific needs of practitioners, providing natural and effective solutions for:

• Maintain energy: Thanks to MCT oil and BN Energy, you stay alert and productive throughout the day.
• Support digestion: Pu-erh tea optimizes detoxification and improves digestive comfort.
• Reduce stress: BN Zen and magnesium help stabilize mood and promote relaxation.
• Protect your health: Omega-3s enriched with vitamins D and K provide overall support to your immune system and hormonal balance.

TOWARDS THE PACK

How to Integrate the Pack into Your Routine

Here is an example of daily use of the pack:

• Morning: Mix a spoonful of MCT oil and a packet of BN Energy into a cup of Pu-erh tea.
• Afternoon: Take 2 BN Zen capsules to reduce stress and maintain a stable mood.
• Evening: Take 2 magnesium capsules to promote deep and restful sleep.
• With the first meal: Consume 2 Omega-3 capsules to supplement your intake of essential fatty acids.

Conclusion

By combining carefully selected products and a personalized approach, the Intermittent Fasting pack from BN Nutrition is a valuable ally to optimize the results of your practice. Whether it's about improving your performance, supporting your metabolism or promoting your overall well-being, this pack meets all your needs.