Dr. Fung on Health Yourself:
Is Type 2 Diabetes Reversible?
In Toronto, the Scarborough Health Network has sponsored the creation of over a hundred educational videos for Type II Diabetes and Chronic Kidney Disease – including some from our very own Dr. Fung.
For free access to these videos, sign up at: www.healthyourselfguide.com/SHN
In this initial video, Dr. Fung considers how you can make a positive impact when it comes to your Type 2 Diabetes.
Fasting and your liver
In the Member’s area, coach Nadia Pateguana asks: How does fasting affect liver disorders?
Time to sign up
IDM has targeted new groups to help you fast and get healthy!
If you’re looking for targeted solutions for issues such as weight loss or diabetes, or more specific help with long-term fasting and behavioural change, IDM has new, focused groups for IDM Community Members and coaching clients.
These sessions are free to IDM members, so be sure to take full advantage of them!
Log in to your membership dashboard and sign up to these weekly groups, which include:
Monday: Intermittent Fasting with coach Larry Diamond, 10:00 am ET
Tuesday: Intermittent Fasting with Nadia Pateguana, 8:00 am ET
Wednesday: Diabetes with Andrea Lombardi, 2:00 pm ET
Wednesday: Weight loss with Jeff McCann, 5:00 pm ET
Thursday: Extended Fasting with Brenda Zorn, 11:00 am ET
Friday: Behavioural Change with Terri Lance, 5:30 pm ET
Saturday: Extended Fasting with John Clary, 10:00 am ET
Intermittent Fasting will focus on talking about different intermittent fasting protocols, generally ranging anywhere from 16 up to 48 hours of continuous fasting, two to three times a week.
Extended Fasting will look at extended fasting protocols, which need to be carefully considered and planned for. These can range anywhere from 48 hours to seven to 14 days for some individuals. (Talk to your doctor before you take on an extended fast.)
Diabetes will focus on different strategies to help with type II diabetes. This may include different fasting strategies and dietary changes. (You will need to follow-up with your physician about your diabetes medications if you are currently taking any.)
The weight loss group will focus on talking about different strategies to help with weight
loss, including different fasting strategies and dietary changes.
The behavioural group will talk about different behavioural issues and how we can overcome the emotional and mental aspects of dieting and fasting.
Coach’s Notes: Are Longer Fasts Better?
It depends on your goals, says IDM coach John Clary
How long should I fast? Which is better, 16:8 (fast 16 hours, with an eight-hour eating window) or longer fasts…?
Really, it depends on your goals and your tolerance level. If you’re fasting for general health, your fasting protocol may be different than it might be for someone who’s fasting to help treat metabolic syndrome or looking to lose fast. If you’re new to fasting, shorter fasts can definitely help you build your “fasting muscle.”
Intermittent fasting for shorter periods can be beneficial, but reaching your goals may take longer. Some protocols that work well for some people are 36- and 42-hour fasts. What this may look like is having dinner on Sunday, then fasting until Tuesday morning. This gives you about 36 hours. Extend it to lunch and you have about 42 hours.
One of the benefits of the longer intermittent fasting periods is that you have fasted long enough to deplete the stored glucose from your liver and can start burning off the excess glucose that’s stored elsewhere in your body. In addition, for most people, after about 18 to 24 hours of fasting, the body is firmly in ketosis – fat burning mode. And, let’s not forget about autophagy, which we believe ramps up at about 18 hours of fasting.
Consistency in fasting is important. Following a regular fasting schedule may bring better results than occasional fasting without planning. I recommend to my clients to choose two to three days a week to fast because it helps take the guesswork out of the process and they are able to fit it into their schedule.
Remember, it’s not a competition. You don’t need to compare yourself to someone else. Choose the fasting protocol that is right for you.