Eat Well

Guide To Fasting And Healthy Eating

Introduction

Many people ask how to remove spike protein from the body. The FLCCC recommends intermittent fasting as one of the most effective ways to induce autophagy, the process by which the body clears out damaged and misfolded cells. We additionally suggest time-restricted feeding as a lasting lifestyle intervention to promote health, reduce disease burden, slow aging, prevent neurodegenerative disease, prevent cardiovascular disease, and prevent cancer.

This document should serve as a quick guide to anyone interested in exploring the beneficial effects of intermittent fasting and time-restricted eating. It is not an exhaustive resource, and we will continue to evolve and develop it over time. Please read this in conjunction with our prevention, treatment, and recovery protocols, which contain further details and recommendations specific to particular health states.

Definitions

Fasting means abstaining from eating — so technically any time you are not eating a meal, you are fasting.

Time-restricted eating is a type of fasting where food intake is limited to a short window during the day (1 to 8 hours), with only fluids such as water, tea, or coffee for the rest of the day. Intermittent fasting usually involves a longer period of fasting; the most common is alternative day fasting (24-hour fast, followed by a 24-hour eating window). However, many people fast for several days (3-7 days, or up to 14 days) followed by slow refeeding.

Intermittent fasting/time-restricted eating are not synonymous with starvation; people who fast eat nutrient-dense food. Intermittent fasting does not activate starvation metabolic pathways.

For example, when the body is starving, it decreases the basal metabolic rate (BMR) and growth hormone (GH) levels to try to conserve energy and limit growth. Intermittent fasting, on the other hand, increases BMR and GH. This may explain why diets that advocate the traditional approach of ‘eat fewer calories and exercise more’ fail most of the time.

What happens when we eat

When we eat or drink foods containing carbohydrates, the body breaks these down into glucose (a type of sugar) that then enters the bloodstream. As blood sugar rises, the pancreas makes insulin, a hormone that moves glucose into our cells to use for energy.

Time-restricted eating and carbohydrate restriction/ketogenic diet are good ways to reduce spikes in glucose. Other simple interventions are described by Jessie Inchauspe (aka “the Glucose Goddess”) in her book Glucose Revolution.

  • Eat food in the right order to slow gastric emptying and slow the breakdown and absorption of glucose. Begin with greens and fiber, then protein and fat, and then — if you must eat starchy foods, make sure they include fiber and make them the last thing you eat. Eat fruit after a meal and always make sure it is preceded by fiber.
  • Drink a tablespoon of vinegar (apple cider vinegar, preferably) stirred into a tall glass of water before eating starch or something sweet. Vinegar decreases the glucose spike as well as the release of insulin. Vinegar may be beneficial even if consumed up to 20 minutes after a starchy food. Note that apple cider vinegar is usually unpasteurized and should be avoided during pregnancy. If vinegar is not readily available, try consuming a few fiber tablets (esp. glucomannan tablets) prior to eating a starchy or sweet treat. This should flatten the curve.
  • Go for a 20-minute walk within an hour of eating (especially starchy food). During exercise, muscles take up glucose for energy while increasing mitochondrial oxidative capacity. This is a very effective method to flatten the curve.
  • Avoid fruit juices and smoothies, which cause a large glucose spike.
  • Despite what your mother told you, it is good to skip breakfast. If you do eat breakfast, avoid sugar, starches, and cereal, which all cause a rapid spike in glucose.
  • Avoid snacking throughout the day and avoid distracted eating. Studies have shown that eating on the sofa or at your desk can lead to excess weight gain beca