Last week, I explored the impact of all the various foods, beverages, and food-like substances people consume while fasting—and hoping to maintain a functionally fasted state in the post, “The Definitive Guide To What Breaks a Fast.” Does MCT oil break the fast? What about coffee, tea, or bone broth?
There were more than a dozen, and I even did a follow-up. Today I’m going to discuss whether commonly-consumed supplements break the fast.
For today’s edition of Dear Mark, I’m answering a round of questions drawn from the comment section of the “What Breaks a Fast” post. You folks had tons of follow-up questions about whether other types of foods or compounds break a fast. Does a teaspoon of honey? Does elevated insulin from BCAAs? Does coconut milk? Does pure prebiotic fiber? What about longer fasts—are they recommended? And how about unsweetened cocoa powder? What explains my ability to predict your questions? Do sausages break a fast? Does liquor? How should you exercise? (For questions on supplements, check out this week’s feature: “What Breaks a Fast: Supplements Edition.”)
Let’s dig right in:
With the explosion of keto, there’s an ever growing constant stream of new information about the significant benefits, supposed risks, and varying “rules” for how to adopt a keto diet. As with most things, it’s easy to get sucked into information overload. (And that doesn’t even take into account the hype that unfortunately gets distributed like wildfire around the Internet.) You want sources you can count on for facts, reason, and utility. While there are many resources out there, here are twelve sites I enjoy for intelligent commentary, sound science, and useful ideas. They may not be the biggest, but over time they’ve become my personal favorites.
One of the most common questions I get is “Does [x] break a fast?”
What they’re really inquiring about is: “Does this interfere with, negate, or nullify the benefits of fasting?”
These benefits include:
Ketosis: Fasting is the quickest way to get into ketosis, an metabolic state characterized by increasing fat burning, fat adaptation, and—in some people—improved cognitive function.
Fat Loss: When you’re fasting, you’re not eating, and not eating is the best way to force your body to burn the fat it already possesses. Fasting also means no additional calories are coming in, and many people find that fasting is a great way to control their calorie intake.
Autophagy: Autophagy, or “self-eating,” is the process by which our cells prune damaged components, maintain proper function, and keep aging at bay. Fasting triggers autophagy. Breaking the fast will stop autophagy.
Let’s go through the most popular queries one by one and figure out how each one affects an intermittent fast. (For questions about what supplements break a fast, check out my post, “What Breaks a Fast: Supplements Edition.”)
For today’s edition of Dear Mark, I’m answering three questions. First up, what can a person do to help their gut recover its barrier function after too many antibiotics? Are there any foods, supplements, or dietary strategies? Second, what can explain rapid fatigue during sprint sessions on a keto diet? Is this simply part of the deal, or are there modifications you can make? And finally, what do I do when I know I’m going to get a bad night’s sleep?
Biological systems are self-maintaining. They have to be. We don’t have maintenance workers, mechanics, troubleshooters that can “take a look inside” and make sure everything’s running smoothly. Doctors perform a kind of biological maintenance, but even they are working blind from the outside.
No, for life to sustain itself, it has to perform automatic maintenance work on its cells, tissues, organs, and biological processes. One of the most important types of biological maintenance is a process called autophagy.
Autophagy: the word comes from the Greek for “self-eating,” and that’s a very accurate description: Autophagy is when a cell consumes the parts of itself that are damaged or malfunctioning. Lysosomes—members of the innate immune system that also degrade pathogens—degrade the damaged cellular material, making it available for energy and other metabolites. It’s cellular pruning, and it’s an important part of staving off the worst parts of the aging process.