Just as important as what you eat after you exercise is what you eat (or don't eat) before. Impressively enough, some researchers even believe that enhancing autophagy could extend the life span 14 and slow signs of aging. "Research suggests that autophagy 13 may have a protective effect against aging, cancer, and other diseases," explains Humaira Jamshed, Ph.D., a nutrition and TRE researcher at the Dhanani School of Science and Engineering. Plus, levels of mTOR, a protein that blocks autophagy 12, are also decreased during this stage. In fact, one study showed that markers of autophagy were detected 11 in white blood cells after just 24 hours of fasting. Interestingly, some research also suggests that this stage of fasting may trigger autophagy, a catabolic process used to clean out damaged cells and replace them with healthy new ones. For instance, if sugary snacks, sweets, and soda are a staple in your daily diet, it may take you a little longer to completely deplete your glycogen stores. It can also be influenced by your usual diet. How long it takes you to enter ketosis can vary depending on many factors 10, including your age, activity level, and metabolism.
This basically means that your body is being powered by ketones instead of carbs because you're not eating. This can also be achieved without fasting, using very low-carb diets like keto. Over time, this causes your body to enter ketosis, a metabolic state in which your body relies on fat instead of sugar 9 as its main source of energy. It also results in the production of ketones 8, which are chemicals that help supply extra energy 1 to tissues throughout the body, including the brain. To dive right into the nitty-gritty details, this is all done using a process called lipolysis 5, which relies on a specific enzyme known as hormone-sensitive lipase. Because your glycogen stores have most likely been completely depleted by this point, your body has probably already started breaking down stored fats (aka triglycerides) and proteins and converting them into energy. The fasting state occurs around 18 hours after the beginning of your fast and can last for up to two days. This is more common with longer fasts, including alternate-day fasts or periodic fasts, some of which can last up to 48 hours. It's also partially responsible for the fat-burning benefits of fasting.Īfter around 18 hours, your body enters the fasting state, followed by the long-term fasting state (also aptly named the starvation state). This process is facilitated 7 by a whole host of hormones, including glucagon, epinephrine, growth hormone, and cortisol, all of which are increased during fasting.
Once your glycogen stores are depleted toward the end of this stage, your body starts looking for other sources of fuel and may even start breaking down proteins and fats. Every gram of glycogen 6 is connected to 3 grams of water, meaning that those glycogen stores are often the culprit for water weight.
If you've ever noticed the weight seemingly melt right off after a day of fasting, glycogen might be behind it. Additionally, insulin levels drop 5 and the body begins using glycogen-a form of glucose that's stored in the liver-as an alternative source of energy. Around three hours or so after your meal, your body shifts 2 to the early fasting state, which lasts until about 18 hours after the beginning of your fast.ĭuring this stage, your pancreas begins secreting higher amounts of a hormone called glucagon, which helps prevent blood sugar levels from dipping too low.
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