My Personal Experience on the Health Benefits of Intermittent Fasting
Original on November 19, 2018, Updated on November 23, 2020
By Sing H. Lin, Ph.D., E-Mail: firstname.lastname@example.org
My 4 -year experience confirms that obesity and Type II diabetes can be reversed and cured by Intermittent Fasting (IF). My years of suffering of severe pain on my left shoulder joint was also eliminated by my IF program.
In early 2017, I was overweight by more than 50 lbs, was obese, was pre-diabetes and was one of 42.4% of American adults who are obese. I was also suffering from years of severe pain on my left shoulder joint.
By doing Intermittent Fasting by eating only one meal per day for several months in 2018, my body weight was reduced by more than 30 lbs, my A1c blood glucose level was reduced from 6.3 % down to 5.8 %, my triglyceride was reduced from 99 down to 43, and my Remnant Cholesterol was reduced from 20 (in the O.K. range) down to 9 in the optimal range of less than 17. The IF program also eliminated my years of suffering of severe pain on my left shoulder joint.
Thus my personal experience confirms that Intermittent Fasting is quite effective and doable by many people to reverse and to cure the chronic health problems of obesity and Type II diabetes.
I started in 2017 and am continuing the Intermittent Fasting program for more than 4 years now to improve my health further.
Furthermore, more than 40 years of clinical experience of several specialized doctors, several medical institutions and many thousands of patients in Russia, in Germany and in California, USA indicate that extended fasting (for multiple days with water but no solid food) under medical supervision can reverse and cure not only Type II diabetes but also many other dreadful chronic diseases. In other words, extended Fasting activates two important mechanisms of autophagy and stem cell to reset, rebuild and reboot the patient's body from the chronic diseased state back to normal healthy state.
Some people tried but could not continue the Intermittent Fasting program because of the powerful problems of hunger and food cravings. Section 8 describes several effective methods to overcome the problems of hunger and food cravings during Intermittent Fasting. These methods came from several specialized doctors and Professor who have many years of extensive experience and in-depth knowledge on Intermittent Fasting.
After eating two meals per day in 2017 and only one meal per day for more than 3 years since 2018, I am not skinny and weak, I am still strong, slightly over-weight but not obese. My current health conditions are much better than my conditions 4 years ago in 2017 when I was obese with severe pain on my left shoulder joint. So, do not be afraid of Intermittent Fasting.
1. My Initial Condition in Early 2017
In early 2017, my body weight was 215 lbs. which was not just over weight but was obese. My blood test A1C glucose level was 6.3 % which was pre-diabetics and was close to the threshold (6.4) of diabetic. My triglyceride was 99 milligrams per deciliter (mg/dL).
I had also been suffering from severe pain on my left shoulder joint for several years. The doctor sent me to take X-ray which show nothing wrong with shoulder joint. Then sent me to do physical therapy for several months but were not much helpful on my joint pain.
According to the data from 2018 CDC, 42.4% of American adults are obese in 2018 and the trend has been increasing steadily year by year. It was only 14% in 1970s in USA. This bad upward trend of obesity is one of the contributors to the sad downward trend of decreasing life expectancy of Americans in recent few years. So, in early 2017, I was one of that 42.4 % of American adults who are obese.
In 2020, 52 % of American adults (more than 120 millions) are diabetes or prediabetes.
Furthermore, Worldwide obesity has nearly tripled since 1975.
As a contrast, only 4 % of Japanese population is obese. This may be one of the key contributors to the fact that the life expectancy of Japanese is longer than that of American by 6 years.
2. Potentially Fatal Complications of Obesity
Obesity can lead to several fatal diseases, such as heart attack, stroke, some cancers (with 300% higher cancer risk because excess insulin in diabetes is cancer promoter.), diabetes (which can lead to more complications such as eye damage (retinopathy), blindness, kidney damage (nephropathy), kidney failure, brain failures (dementia, Alzheimer's ) due to Type III diabetes in the brain, nerve damages (neuropathy), gouty arthritis, carpal tunnel, plantar fasciitis, foot damage (ulcers) or amputation of legs), tooth loss and other oral diseases, tinnitus and hearing impairment, higher blood pressure and its complications, etc. For example,
50% of diabetics die of a heart attack or a stroke.
Diabetes is the #1 cause of blindness in America.
30% of Diabetics will develop long-term kidney disease.
More than 60% of non-traumatic lower leg amputations takes place in diabetics.
People with diabetes are twice as likely to suffer from mental health issues such as depression.
It’s estimated that every 30 seconds, one leg is amputated because of diabetes.
Furthermore, stroke is the #1 cause of disability. One stroke can put you in a wheelchair, needing someone to change your diapers for decades.
The number two cause of cancer – from the National Institutes of Health and the NCI (National Cancer Institute) – is obesity.
New research out of the UK has found that obesity now causes more cases of four common cancers than smoking does. Bowel, kidney, ovarian and liver cancers are more likely to have been caused by being overweight than by smoking tobacco.
3. Measurable Benefits of Intermittent Fasting
3.1. Reduced Body Weight, Blood Glucose and Triglyceride
In last few months in 2018 which is the Phase II of my Intermittent Fasting Program, I have been eating only one meal (Lunch) per day. In each day, I do not eat any solid food or any snacks except for the good, delicious and very enjoyable lunch. I do drink lots of water, green tea, lemon juice water, or some Kombucha tea (for live probiotic) throughout the day. After several months of one-meal per day Intermittent Fasting, my body weight has dropped by at least 30 lbs. My A1C has dropped from 6.3 to 5.8. My triglyceride has dropped from 99 down to 43 which is considered perfectly normal—ideal. The optimal range for triglycerides is less than 80 mg/dL.
After the weight loss of 30 lbs by eating only one meal per day for several months, I am still overweight, but not obese. The Intermittent Fasting program did not make me into a skinny and weak person.
3.2. Improvement in Remnant Cholesterol
For many years, my cholesterol has always been in normal range and has not been affected much by the Intermittent Fasting. However, recent medical research indicates that the critical factor to watch is Remnant Cholesterol which is defined as the Total Cholesterol minus HDL and minus LDL. My Remnant Cholesterol was 20 mg/dL on Dec 7, 2016 (before Intermittent Fasting) and was 9 mg/dL on Sept 5, 2018 (after several months of Intermittent Fasting). So, several months of Intermittent Fasting has improved and reduced my Remnant Cholesterol from 20 (in the O.K. range) down to 9 in the optimal range of less than 17.
The Remnant Cholesterol is explained in the following websites:
I am still continuing the Intermittent Fasting hoping to reduce my body weight further down closer to the normal range, which is expected to reduce my A1C down closer to the normal range.
3.3. Great Relief from Severe Pain on Shoulder Joint
During these four years of doing Intermittent Fasting, I noticed that the severe pain on my left shoulder joint were gradually decreasing and eventually disappeared all together. I am so happy that the severe pain on my left shoulder joint for several years is all gone now. What a great relief after several years of suffering.
3.4. Health Benefits of Intermittent Fasting from My Experience
My 4-year of experience confirms that:
3.4.1. Intermittent Fasting (IF) is effective to reverse and to cure obesity and diabetes
3.4.2. IF can prevent several fatal diseases caused by obesity and diabetes
3.4.3. IF cured my problem of several pain on my left shoulder joint
3.4.4. Thank God for the precious Nobel Prized gift of healing power of autophagy activated during long hours of Fasting.
4. My Intermittent Fasting Programs and Experience
4.1. Phase I Program of Warm Up Training in 2017
In 2017, I started by skipping breakfast and eating two meals (lunch and dinner) per day. After several months on this Phase I program, my body weight was reduced by only about 10 lbs but would not go down further. I was overweight by more than 50 lbs and needed to reduce my weight by 50 lbs or more. So, those several months of 2-meal per day Intermittent Fasting in 2017 can be considered only as a warm up exercise to train my body to get used to about 17 hours of fasting (from dinner time to the lunch time of the following day) per day. After several months of such warm up training, my body had been tuned up to be able to handle 17 hours of fasting without solid foods. By 2018, I was ready to move on to the Phase II program of Intermittent Fasting by eating only one meal per day with fasting period of more than 20 hours per day.
4.2. Phase II Program of One Meal Per Day in 2018
In my Phase II Intermittent Fasting program in 2018, the first thing I do immediately after getting up in the morning is to drink lots of water.
The one meal that I eat every day is a very nutritious good meal including meat (beef, or chicken, or fish, or duck, etc.), lots of many kinds with many colors of vegetables and fruits, but reduced intake of carbohydrate. It is a very delicious and enjoyable meal with good quantity and nutrition. I do not limit the portion size and do not count calories. I just enjoy this very delicious single meal until I am full, then stop. I also eat some fermented raw unpasteurized vegetables, such as raw sauerkraut, Kimchi, pickles, etc. for good probiotics to maintain my healthy digestion system (i.e., to avoid Leaky Gut related problems).
4.2.1. Long Fasting Hours to Burn Off Excess Body Fat
One of several benefits of long fasting hours is to stimulate my body to switch my metabolism in my body from the energy source of glucose/carbohydrate to the energy source of fat/ketone to burn off the excess fat in my obese body. In other words, during the long fasting hours, my body is getting the necessary energy to sustain the important life functions by burning off the excess fat/ketone in my obese body because of the lack of food intake in the long fasting hours. When our body does not have enough food intake for our cells to burn for energy, our body will burn fat instead. For this purpose, our liver breakdown our stored fat into ketones for use as energy source for our cells.
The health benefits of such switch in energy source are (a) Reduced obesity and its associated health problems (see Section 2), (b) excess fat inside many cells in our body and clogging up the pancreas are the root cause of insulin resistance and of diabetes. Burning off the excess fat inside these cells and in pancreas eliminates the root cause and enables reversing and curing the Type II diabetic disease, and (c) Fat/Ketone is a cleaner energy source as compared to glucose/carbohydrate as energy source. In other words, burning glucose to get the necessary energy produces much more waste and free radicals than burning fat/ketone to get the same energy. More waste and more free radicals from burning glucose mean more damages to our body and it requires more energy to clean up and to repair.
For people with Type 2 diabetes, losing enough weight allows them to drain excess fat out of the pancreas and allows insulin to flow normally to regulate blood glucose level properly.
4.2.2. Long Fasting Hours To Activate Autophagy To Heal The Damaged Cells
The second purpose of skipping two meals every day is to provide enough fasting hours and energy for autophagy (to be explained later in Section 6) to do its important rejuvenation work on each and every cell in my body. Without the heavy burden of digestion of the two skipped meals in the long fasting hours per day, autophagy has more time and energy to focus on its important rejuvenation work on my body. I do not eat any solid food or snack (not even vegetables or fruits) during the long fasting hours (more than than 20 hours every day) to avoid interfering with the important function of autophagy.
Long fasting hours everyday will drain the excess fat, unclog stubborn fat in the pancreas and autophagy will jumpstart the pancreas back to its normal function. This is a natural way to reverse Type 2 Diabetes and pre-diabetes conditions.
4.2.3. Some People Eat Several Times per Day of Small Meals
Some people are unaware of the great benefits of Autophagy and mis-understand that the benefits of Intermittent Fasting come solely from restricted calorie intake. So, they eat 3 or more meals per day with very small meals hoping to achieve the same benefits of Intermittent Fasting. However, eating several meals per day essentially suppress the function of autophagy such that the Type 2 Diabetes disease cannot be reversed and cannot be cured.
Autophagy kicks in into high gear only after about 18 hours or more of fasting. So, eating several meals everyday does not provide enough fasting hours for autophagy to kick in into high gear.
In fact, for hardcore full brown Type II diabetes patients who have been diabetic for many years, the specialized doctor with good experience on Intermittent Fasting may have to use extended fasting period of multiple days with no solid food on such hardcore patients so that autophagy has enough time to do the heavy duty rejuvenating work to reverse and to cure such hardcore diabetes disease.
4.3. Regular Exercise as Part of My Weight Loss Program
When the weather is good, I do about one hour of outdoor walking exercise twice everyday, once in the morning and the second time in late afternoon. One of my hobbies is photography. So, I often carry my compact super-zoom camera with me while I am doing walking exercise. In this way, I got some very nice photos of spectacular sunset views, beautiful spring flowers, or wildlife in actions, such as birds, wild turkeys, deer, coyote, etc.
But if it is a raining day or too cold outdoor, then I do indoor Work-Out exercise following the "Tae Bo - Basics Work-Out" by Billy Blanks which is available on YouTube website at:
I use a PC to access this YouTube video on Internet for me to follow in doing the exercise. It is also possible to use Google Chromecast to cast YouTube video on the PC screen onto a large screen TV for me to follow to do the indoor exercise.
5. My Motivation and Will Power for Intermittent Fasting
5.1. Good Medical References on Benefits of Intermittent Fasting
My strong motivation and will power for doing Intermittent Fasting seriously come from the two important medical references on important health benefits of Intermittent Fasting by Dr. Jason Fung, MD who has many years of extensive clinical experience, many success stories and data:
A. "How to renew your body: Fasting and Autophagy" by Dr. Jason Fung, MD, at the following website:
B. The 300-page book entitled "The Complete Guide to Fasting" by Dr. Jason Fung, MD, and Jimmy Moore. This book can be ordered from Amazon website.
5.2. Additional Motivation Driven by Concern on Potentially Fatal Complications of Obesity
Another strong driving force for doing Intermittent Fasting is the concern on the potentially fatal complications of obesity as described in Section 2.
6. Health Benefits of Intermittent Fasting
6. .1. Nobel Prize for Discovery of Autophagy
Professor Yoshinori Ohsumi (大隅良典 ) received Nobel Prize in 2016 for his important discovery of Autophagy (有自我修復身體的憯能) which is the Holy Grail to achieving good health.
The best explanation for autophagy is by Dr. Jason Fung in the Article A listed in Section 5.1.
Autophagy is our intrinsic mechanism in our body to detox, to heal and to rejuvenate our sick cells at sub-cellular level so that sick cells can become healthy cells again and our sick organs can become healthy and normal organs again. We thank God for this the precious Nobel prized gift of autophagy of self healing power within each of us.
More details on my understanding of the benefits and mechanism of autophagy are described in my companion website here.
However, it takes 18 or more hours of continuous fasting in order to activate/kick autophagy into high gear in our body.
Dr. Jason Fung has cured thousands of Type 2 diabetic patients by using Intermittent Fasting with intrinsic autophagy healing power. His many years of extensive clinical experience, success stories and associated medical data are described in his 300-page book listed in Reference B in Section 5.1. above. After being cured, the healed person does not have to take diabetic medication any more, thank God for the precious Nobel Prized gift of self-healing power of autophagy, The Power to Heal from Within.
According to Ayurveda (India) - Fasting is the highest medicine. Ayurveda has a long tradition of utilizing fasting as a vital practice for maintaining and regaining health.
Aside from maintaining your cell’s youth, research has shown that intermittent Fasting promotes greater energy, increased fat-burning and decreases the risk of diseases such as diabetes and heart disease, all due to its ability to activate/kick autophagy into high gear.
More explanation for Autophagy and Fasting by Dr. Boz [Annette Bosworth, MD] can be seen in the following YouTube website:
More good explanation of autophagy and its health benefits can be seen at the following websites:
6.2. Problems of Eating Three or More Meals Per Day
As a contrast, if we eat three meals or more meals every day, then our body is constantly and busily using lots of energy to digest those extra foods and to convert and to store those excess foods as unwanted fat in our obese body. If we are constantly eating, it doesn’t give our cells a chance to repair and to clean up the waste and toxins they have accumulated. The bad consequence is that (I) autophagy does not get enough energy and enough time to do its important rejuvenation work on my body and (II) pushing more unwanted fat into many cells in our body just intensifies the root cause of insulin resistance and diabetes. This means that our obesity problem and its complications will be getting worse and worse if we keep on eating and do not do suitable Intermittent Fasting to give autophagy a chance to do its important job. With muted autophagy comes accelerated aging and disease. This is why 42.4% of American adults are obese and the percentage has been increasing steadily year by year. We need Intermittent Fasting with autophagy to break this bad downward spiral of obesity and its associated fatal complications.
6.3. Longer and Healthier Life
Recent Harvard study published in the journal Cell Metabolism and the research results from Professor Valter Longo , Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the University of Southern California, consistently confirm that Intermittent Fasting with Autophagy can lead to longer and healthier life.
6.4. Even More Benefits of Intermittent Fasting
A more detailed description of 23 benefits of One Meal A Day Intermittent Fasting is presented by Dr. Eric Berg, DC, is in the following YouTube website:
Intermittent Fasting is also very beneficial to boost the brain health as described by Dr. Mike VanDerschelden, DC, in the following YouTube video presentation:
6.5. My Personal Experience on my Waist Line
Over last 15 years, my body weight and my waist line were increasing steadily such that I have about 10 old long pants which became unusable because they became too tight for my obese body. But those old long pants are still in very good condition and have been laying idling in my home.
Now I have reduced my body weight by more than 30 lbs. and have also reduced my waist line substantially. Then, all those old long pants become usable again.
I also had to go to a Shoe Repair Shop to ask the handyman to punch two more holes on my belt with a cost of two dollars because I am running out of the holes on my belt as I tighten my belt to fit my shrinking waist line.
By skipping two meals every day, I find myself having more time to do many other interesting activities. My cost of buying foods in supermarkets also goes down substantially.
Why do we want to spend extra money to buy and to eat those unnecessary extra foods to become unwanted extra fat stored in our obese body?
7. Variations in Intermittent Fasting Program
It is noted that there are many variations in the program of Intermittent Fasting.
For example, if you go with 16/8, you'll fast for 16 hours, then eat all your daily foods in an eight-hour window; with 5/2, you get five days of unrestricted eating followed by two days of consuming only 500 calories each day.
8. Issues of Hunger and Food Cravings During Intermittent Fasting
8.1. Effective Methods to handle Hunger and Food Cravings During Intermittent Fasting
About 38 % of beginners of Intermittent Fasting (IF) program dropout because they do not know how to overcome the problem of hunger and food cravings during IF.
Several solutions for such problem are available from several highly experienced doctors in IF field as described in the following presentations:
"Starving & Extremely Hungry on Intermittent Fasting?" by Dr. Eric Berg DC,
"7 Great Benefits of the Ketogenic Diet" by Dr. Ken D. Berry, MD,
"Conquer Hunger & Cravings" by Professor Susan Peirce Thompson, Ph.D. ,
"Health Problems Caused by Toxic Lectins in Plant Food" by Dr. Steven Gundry MD.
"ProPlant: Plant based Protein" by Dr. Steven Gundry MD.
In essence, switch from Low Fat Diet to Low Carb Diet. Eliminating carbohydrate and sugary sweets from your food and replacing them by good and healthy fats, plant-based protein, animal-based protein and suitable vegetables are very effective to eliminate the problems of hunger and food cravings. Some examples of good and healthy fats are avocado, real butter, olive oil, fatty fish, coconut oil, MCT (medium-chain triglycerides) oil, some nuts, tofu, egg, etc. According to Dr. Steven Gundry MD, good olive oil is a fat fighter. Good olive oil helps your body lose weight in addition to providing several other important health benefits.
Eating high carbohydrate diet will drive up insulin level in the blood and increase the fat stored in the body. More fat will produce more leptin which will signal the brain to stop eating. But higher level of insulin blocks the brain from seeing the signal from leptin. So, the high carb eater will feel still very hungry and want to eat more. High carb diet drives up insulin level and high insulin levels destroy satiety mechanisms (Leptin not seen by the brain). So, you are very hungry!
Doesn’t it feel so sinfully good when you dig into a bag of your favorite guilty-pleasure “treats” after a long, stressful day? Once you started, you often couldn’t stop. Deep down you KNEW you needed to stop eating like this... but you couldn’t control yourself.
On the other hand, eating good and healthy fat will not increase the insulin level. Without blocking effect of high insulin level, the brain can easily receive the leptin signal from the fat to stop eating. So, fat eater feels full more easily and will not be driven by the crazy hunger and food cravings.
In addition to supplying your body with essential fatty acids, these good and healthy fats and oils make you feel full longer as well as make junk food cravings disappear.
According to Dr. Steven Gundry MD, over growth of bad bacteria in the gut can drive up your craving for junk foods. His suggested solution is to take pre-biotic supplement to feed the good bacteria and to suppress the bad bacteria in the gut. Once the gut bacteria (microbiome) is balanced by pre-biotic, the craving for junk foods will disappear.
The plant based lectin free protein such as Flax Seed provides not only good quality protein but also lots of fiber which also makes you feel full longer.
8.1.1. More Tips
Some people drink bulletproof coffee or Keto Coffee (no sugar, no cream, no carbohydrate, but has small amount of real butter or MCT oil or coconut oil) to silence the raging craving for food during Intermittent Fasting. In multiple studies, 4 cups of coffee a day has proven to cut the risk of diabetes by as much as 56%. The real butter in bulletproof coffee provide the health benefits described in the two paragraphs above.
Put a pinch of salt under your tongue.
Drink salt water, or lemon water. Sometimes I use pink Himalaya salt which contains not only salt but also some trace minerals which may be also essential for good health.
Turmeric has the unique ability to boost a Nobel-prize winning molecule called Nerve Growth Factor.
When you’re stressed the body increases a hunger receptor known as 2-AG.
This is what triggers you to crave certain foods and sugary sweets.
But nerve growth factor BLOCKS 2-AG...
So you can control your hunger, emotional eating and sugar craving even when you’re stressed. Hunger and cravings subside.
Even if you’re suffering from a lack of sleep.
8.2. Good Feeling of Hunger
Some friends asked me if I feel hungry during the long fasting hours when I am doing Intermittent Fasting by eating only one meal per day. My answer is yes, I do feel hungry and I feel very good about it because it is a good reminder that Autophagy is doing its important rejuvenation work on each and every cell in my body and the glycogen and the excess fat in many cells in my body are being burned off to eliminate the root cause of insulin resistance and of diabetes. All these good things during fasting and hungry hours are protecting me from obesity, from diabetes and from all the potentially deadly complications of obesity and diabetes. So, I feel very good about the hungry feeling during the long fasting hours (> 20 hours) each day. With such hungry feeling, I look forward to enjoy very much that one very delicious meal every day.
People who are experienced in Intermittent Fasting know that the feeling of hungry is NOT constant. It may be very strong initially. But after couple hours, the intensity of hungry feeling gradually subsides. Especially after the Phase I warm up training program in 2017, my body has adapted and becomes used to the long hours of fasting. The hungry feeling is no longer that strong anymore. Chinese has a saying for such experience "餓過頭了，就不再那麼餓。"
The methods described in Section 8.1 are indeed very effective to eliminate the problems of hunger and food cravings such that I have been doing Intermittent Fasting for 4 years now and am still continuing my Intermittent Fasting program.
8.3. Some People Feel Shaky When They Are Hungry
Some friends told me that they cannot do Intermittent Fasting because they feel very shaky, cold, weak and ill when they are hungry.
There are two possible reasons for such problems:
(a) over many years, a lot of accumulated toxin are stored with fat in the body of obese person. When the person is hungry, the body is burning the stored fat to get the necessary energy. In this process, a lot of stored toxin are also released into the intestine and into the blood stream and are causing the feeling of shaky, cold and ill. The possible solutions are to drink lots of water, or lemon water, or water with sea-salt, or ginger water to help the body to get rid of those toxin, or
(b) the body of the beginner of Intermittent Fasting has not adapted well yet to burn fat for energy efficiently. This is known as Carbohydrate Hysteresis. The body may need 3 to 4 weeks of transition to become an efficient fat burner. In other words, such people should not start on long fasting hours abruptly, and may start with a shorter fasting hours. Then gradually stretches out the fasting hours as suggested by Dr. Eric Berg, DC.
Therefore, doing Intermittent Fasting is also detoxifying our body by helping to flush out lots of toxins that have been accumulated over many years and have been stored with the excess fat in our body.
8.4. Survivors of Cycles of Feast and Famine
In ancient time of hunting and gathering, our ancestors (cavemen) had to endure cycles of feast and famine. Ancient human bodies were forced to adapt to times of famine and food scarcity on a regular basis. Many weak ones perished in long periods of famine and only strong ones survived long periods of famine.
In modern days, we are the descendants of those strong ones who survived long periods of famine. We inherited those good genes of survivors. Such survivor gene enables us to store excess nutrients as body fat during periods of feast and to burn off stored fat as necessary energy for survival during periods of famine. As long as drinking enough water (i.e., properly hydrated ), a normal healthy people can survive without eating solid food for many days. For example, Mahatma Gandhi survived 21 days of complete starvation.
If you look into the literature on Internet on Intermittent Fasting, you will realize that huge number of people have been doing Intermittent Fasting and have been gaining the benefits of healthier and longer life through Intermittent Fasting. For example, on the website of www.fastingforapurpose.com and its associated several Facebook Groups, thousands and thousands of people have been sharing and exchanging their valuable experience and knowledge on the health benefits of Intermittent Fasting.
Some more serious people have been doing extended fasting program by fasting for multiple days continuously without eating solid food except water. One of the benefits of such extended fasting program is to gain much greater health benefits of autophagy. Therefore, we are not going to die of starvation if we skip one meal or two meals in a day. Don't be afraid of the feeling of hunger when we skip one meal or two meals in a day in doing the Intermittent Fasting.
When the body is not able to effectively regulate blood sugar, its levels tend to go up and down. A spike in blood sugar levels tends to be followed by a crash, causing shakiness, hunger and irritability. This causes cravings for more carbs or sugary foods and many people think this is the best way to relieve their blood sugar crash—by eating more carbs/sugary foods.
This leads into a vicious cycle that can raise blood sugar levels over time.
The best way to stabilize blood sugar and to break the vicious cycle described above is to eat low carbohydrate foods, more protein and more good and healthy fats as described in Section 8.1. This gets rid of the ‘hungries’ and helps to avoid future glucose ups and downs. Some examples of good and healthy fats are olive oil, coconut oil, avocado, MCT (medium-chain triglyceride) oil, real butter, fish, etc.
9. Caution for Hardcore Type II Diabetes Patients
However, hardcore full brown Type II diabetes patients, who have been diabetic for many years, may require extended fasting period with multiple days of water fasting (and no solid food for multiple days) so that autophagy have enough time to do its heavy duty rejuvenating work to reverse and to cure such hardcore Type II diabetes.
However, doing such extended period of multiple-day water fasting safely requires the supervision and monitoring by a specialized doctor who has extensive experience and knowledge in the field of Intermittent Fasting. As long as it is done properly and safely under the supervision of an experienced doctor, hardcore Type II diabetes can be reversed and cured by Intermittent Fasting as documented in the 300-page book by Dr. Jason Fung, MD.
Some people say that such heavy IF program with multiple days of water fasting is dangerous. It is safe if it is done under medical supervision by highly experienced special doctors in the field of IF. Such heavy duty IF has been done for thousands of patients safely and successfully by several special doctors in several countries for more than 40 years.
But not everybody is a hardcore diabetes and not every body needs to do such heavy duty IF.
Regular IF with fasting hours less than 24 hours can be done safely by most people if the beginners pay some attention to learn some important good tips such as good solutions to overcome the challenges of hunger and food craving during fasting hours.
10. Ketogenic Diet and Intermittent Fasting
10.1. Elimination of Sugary Sweets and Reduced Intake of Carbohydrate
The recent results of rapid progress in medical and nutrition science indicate that regular consumption of ample quantity of sugary sweets and carbohydrate is very bad for our health for several important reasons:
(1) Regular consumption of ample quantity of sugary sweets and carbohydrate is a major contributor to our serious health problems of obesity and diabetes which lead to many diseases as described in Section 2.
(2) Sugary sweets and carbohydrate are inflammatory which is the root cause of many nasty chronic diseases and fatal diseases.
In this section, sugary sweets includes all sweet stuff such as sugar, maple syrup, corn syrup, molasses, sucrose/fructose, candies, Lollipops, cakes, brownies, deserts, ice cream, pies, puddings, cupcakes, doughnuts, muffins, honey, etc.
Detailed explanations by Professor David M. Diamond, Dr. Sarah Hallberg MD , Dr. Ken Berry MD, Dr. Paul Saladino MD, and Dr. Steven Gundry MD on these health problems associated with sugar and carbohydrate can be seen here, here, here, here, here, here, here, here, here, here and here.
Another benefit of reduced intake of carbohydrate is lower risk of cancer. Carbohydrate has high glycemic index (GI) which produces higher insulin level which is a cancer promoter. Too many calories from carbohydrates increase risk for certain types of cancer like breast and colon cancer.
Sugar and starches are one of the major engines that oxidize the LDL cholesterol and that leads to inflammation eventually leading to heart attack, stroke, or cancer after several decades of exposure.
The 3-year study of 16 obese people by Ohio State University also demonstrated substantial health benefits of reduced intake of carbohydrate.
According to Dr. Ken D. Berry, ketogenic diet is the most anti-inflammation diet. As is well known that chronic inflammation is the root cause of many nasty chronic diseases. By being most anti-inflammation diet, ketogenic diet can help to eliminate many nasty chronic diseases.
According to these experts, ketogenic diet with low carbohydrate and no sugar is also a proven method to lose excess weight and to reverse diabetes. Therefore, ketogenic diet and Intermittent Fasting go hand in hand, making it much easier to lose excess weight and to reverse diabetes.
So, beginning in mid-October 2020, I am shifting my diet of one-meal per day into ketogenic diet so that I am now eating only one meal of ketogenic food per day. In other words, combining both Intermittent Fasting and Ketogenic diet will make it much easier to beat Diabetes and Pre-diabetes conditions, plus many possible associated diseases described in Section 2.
11. My Strong Support in this Intermittent Fasting Program
I thank my girlfriend for her strong support that is necessary for the success of my Intermittent Fasting program. She prepares and cooks very good, nutritious and delicious meal for me every day. She understands the goal of my Intermittent Fasting program and has been doing everything to help me and taking very good care of me. (My late wife passed away 25 years ago due to cancer.) With such support and care from my girlfriend, my health at my senior age of 80 has been getting better and better day by day. She is a very kind lady who is also doing volunteer charity work in the local Senior Center to help many other senior people.
12. Amazing Work of Dr. Yi Ming Liu, MD, (劉乂鳴 醫生) in Taiwan
Dr. Yi Ming Liu, MD, in Taiwan has also been using Intermittent Fasting and running exercise to reverse and to cure Type II diabetes for himself and for thousands of patients. Dr. Liu goes beyond Type II diabetes and has been using Intermittent Fasting and running exercise to reverse and to cure other "chronic" diseases for many patients. Some of his presentations of his work are in the following YouTube websites (in Chinese language):
The most dramatic demonstration of self-healing power, The Power to Heal from Within, of a patient inspired by Dr. Yi Ming Liu is in the following YouTube website:
Both kidneys of this patient were removed 9 years ago and this patient requires dialysis every other day to survive with very poor quality of life. However, this patient then inspired by and learned the special method of Dr. Yi Ming Liu to stretch the time period between dialysis from 2 days to 7 days to improve greatly her quality of life. With such extension to 7 days between dialysis, she is now able to enjoy international traveling for sightseeing plus many other interesting activities.
13. Amazing Work on Extended (Prolonged) Fasting in Russia, Germany and California, USA
Please watch this excellent 56-minute Video on YouTube entitled
"Science of Fasting" at:
It shows that special doctors, special medical institutions and many thousands of patients in Russia and in Germany have more than 40 years of experience and research on using extended fasting (for multiple days) under the supervision of experienced doctor to reverse and to cure several dreadful chronic diseases, such as type 2 diabetes, high blood pressure, asthma, gout, allergies, chronic joint pain, arthritis, rheumatism, obesity, depression, mental disorder/illness, cardiac disorders, gastrointestinal disorders, endocrine disorders, digestive disorders, bronchial disorders, skin disorders, etc. Some patients get off all the prescription medications after such medically supervised extended fasting treatment. Some patients happily find that many wrinkles went away after such fasting treatment. Many of them now believe that the body can heal itself.
Then it shows the excellent cancer research of Professor Valter D. Longo in University of Southern California on the effect of fasting on very heavy chemotherapy on mice with cancer. It shows that mice with cancer eating regular normal meals are all dead after the very heavy chemotherapy. But all the mice with cancer that were fasted before the chemotherapy all survived the same very heavy chemotherapy very well. Such experiments and effects were repeated and got the same results.
With the stunning results from the research of Professor Longo, Dr. Tanya Dorff and Professor David Quinn in Norris Comprehensive Cancer Center and Hospital of University of Southern California in Los Angeles used this method on real people, real cancer patients. The results are fantastic. Fasting can be a good complementary cancer therapy to help cancer patients to fight and to survive cancer.
New Peer-Reviewed Research Shows Fasting Mimicking Diets May Enhance Effectiveness of Chemotherapy in Cancer Patients, While Reducing Some Side Effects
Dr. Alan Goldhamer, DC, and his team in TrueNorth Health Center in Santa Rosa, California, USA have also been using extended Water Fasting (for multiple days) for thousands of patients over more than 30 years to reverse and to cure various kinds of chronic diseases as described in the following YouTube website:
The great benefits of Fasting to reverse and to cure many kinds of chronic diseases are also described in the following website:
14. Details of Amazing Healing Power of Autophagy are described in my companion website here.
Therefore, the long fasting hours of Intermittent Fasting plays a key role to activate/kick autophagy into high gear to reverse and to cure many kinds of diseases in our body.
Many people believe erroneously that a diagnosis of Type II diabetes is a life sentence, that Type II diabetes is irreversible, and that Type II diabetic patients need life time use of medications and insulin injections to control the symptoms of diabetes.
In reality, Dr. Jason Fung and several other specialized doctors have been using Intermittent Fasting to reverse and to cure Type II diabetes of thousands of patients successfully. After being cured, these people can go on to enjoy happy and healthy life without the need for those diabetes medications and daily insulin injection anymore.
My personal 4-year experience confirms that Intermittent Fasting is quite effective not only to reverse and to cure obesity and diabetes, but also eliminated my years of severe pain on my left shoulder joint. Thank God for such precious Nobel Prized gift of autophagy healing power within each of us.
By using this method and "The Power to Heal from Within", Dr. Yi Ming Liu, MD, in Taiwan has been reversing and curing not only Type II diabetes but also some other "chronic diseases" for thousands of patients in Taiwan.
Furthermore, more than 40 years of clinical experience of several special doctors, of special medical institutions and of many thousands of patients in Russia, in Germany and in California, USA also show that Fasting can reverse and cure many dreadful chronic diseases, such as type 2 diabetes, high blood pressure, asthma, gout, allergies, chronic joint pain, arthritis, rheumatism, obesity, depression, mental disorder/illness, cardiac disorders, gastrointestinal disorders, endocrine disorders, digestive disorders, bronchial disorders, skin disorders, etc. thanks to the amazing healing power of autophagy during the long fasting hours.
The reason for such amazing healing power of autophagy to cure many different kinds of diseases is explained in Section 14.
The recent experiments and research on mice by Professor Valter D. Longo in University of Southern California and preliminary clinical trial on human cancer patients by Dr. Tanya Dorff and Professor David Quinn in Norris Comprehensive Cancer Center and Hospital of University of Southern California in Los Angeles show that Fasting can be a good complementary cancer therapy to help cancer patients to fight and to survive cancer.
16. Caution for Beginners of Intermittent Fasting
Hardcore diabetes are patients who have been Type 2 diabetes for many years. Hardcore diabetes may need much longer fasting hours to give autophagy enough time to do its heavy-duty healing work. Hardcore diabetes may need multiple days of water fasting (i.e., no solid food for multiple days continuously) to cure the hardcore disease. To be safe, such heavy-duty Intermittent Fasting (IF) should be done under medical supervision by highly experienced special doctors.
Some people say such heavy-duty IF for multiple days of fasting (without solid food) is dangerous for diabetes patients. It is safe if it is done under medical supervision by highly experienced special doctors. Such heavy-duty IF has been done for thousands of patients safely and successfully by several special doctors for 40 years in several countries
But not everybody is a hardcore diabetes, and not everybody needs to do such heavy duty IF. Regular IF with fasting hours shorter than 24 hours can be done safely by most people. However, it is good to have a sufficient transition period of several months for your body to adapt and to adjust from regular state of burning glucose for energy to the IF state of burning fat/ketone for energy. In the transition period of several months, increase your fasting hours gradually and decrease your feeding hours gradually.
If you are not a hardcore diabetes and want to do Intermittent Fasting (IF) on your own, do not jump into an IF program with very long fasting hours abruptly. Give your body a few months of warm up training for transition. If you encounter some challenges and problems in doing IF, the long transition period in the initial more gentle IF gives you more time to look for suitable effective solution(s) to eliminate the problems. Since Intermittent Fasting has been around for 40 years, there are lots of good information available and many people with extensive experience on IF.
Start with skipping only one meal and eat only two meals per day. After a few months of eating only two meals per day and you feel comfortable with eating only two meals per day, then your body is ready to go one step further by eating only one meal per day.
But remember that if you are a hardcore diabetes for many years, you will need a heavy-duty IF program under medical supervision by a special doctor who has extensive experience and knowledge in heavy-duty IF program.
17. Intermittent Fasting is Not for Everybody
Intermittent Fasting is NOT recommended for: pregnant women, people who are very skinny (low body mass index) and frail, children and adolescents in high growth stage, and people who have been hospitalized recently.
The index of websites of Dr. Sing H. Lin is at:
Biography of the author of this website is at: