How to Break a Fast For Women [Female Fasting Instructions]

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Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!

How to Break a Fast For Women [Female Fasting Instructions] - Thomas DeLauer


FODMAPS

Fructans (FOS) and Galacto-oligosaccharides (GOS) Fiber - garlic, onions, watermelon, cashews, and pistachios (inulin is also high in fructan)

The small intestine does not produce enzymes capable of hydrolysing these FOS or GOS bonds and as such neither fructans nor GOS can be absorbed across the small intestine

They move into the large bowel where they are easily fermented by colonic bacteria

For example, alpha-galactosidase activity (required to hydrolyze these types of carbs) is not present among human digestive enzymes, so the oligosaccharides reach the colon intact, undigested

ncbi.nlm.nih.gov/pubmed/24076059

Dairy

Study - Annals of Internal Medicine

This study was conducted because milk is often recommended as therapy for patients with peptic ulcer

The study examined the effects of various forms of milk and 0.15 M NaCl (control) on gastric-acid secretion in five patients with duodenal ulcer during a period of remission and in five normal subjects

A significant increase in acid secretion in both groups was produced by 240 ml of whole, low-fat, and nonfat milk

The acid secretory responses to milk were equivalent to approximately 20% to 35% of maximal betazole - or pentagastrin-stimulated acid output

Gastric-acid secretion produced a significant increase in acid secretion in the patients with duodenal ulcer but not in the normal subjects

Because milk contains both protein and calcium, and each are stimulants of gastric-acid secretion, there is reason to question its frequent ingestion by patients with peptic ulcer

Found to be typically safe for those with no stomach issues, but after a fast - especially a longer fast - the stomach will be much more susceptible to milk consumption

ncbi.nlm.nih.gov/pubmed/946584

Raw Cruciferous Vegetables (kale, broccoli, cauliflower)

While soluble fiber can be soothing for the gut, consuming large amounts of insoluble fiber when your gut is sensitive is like rubbing an open wound

Cruciferous vegetables are high in insoluble fiber and contain raffinose, a complex sugar our bodies can’t break down

Moves quickly, undigested, through the intestinal tract and is fermented by bacteria - produces methane, carbon dioxide and hydrogen, which leads to gas

ncbi.nlm.nih.gov/pmc/articles/PMC5350578/

Fats & Carbs Together

Acylation Stimulating Protein (ASP) & Glucose-dependent insulinotropic peptide (GIP)

ncbi.nlm.nih.gov/pubmed/12917708
ncbi.nlm.nih.gov/pubmed/19251046

Lean Protein & Insulin

Type II diabetic subjects were given 50 g protein, 50 g glucose, or 50 g glucose with 50 g protein as a single meal in random sequence

care.diabetesjournals.org/content/7/5/465

ncbi.nlm.nih.gov/pubmed/22705093

Protein & Blood Sugar

Study - The American Journal of Clinical Nutrition
A high-protein diet lowers blood glucose postprandially in persons with type 2 diabetes and improves overall glucose control

academic.oup.com/ajcn/article/78/4/734/4690022

Avoid Gluten (thyroid)

By triggering the production of the protein zonulin, gluten causes the tight junctions in the gut to open up. Second, microbial metabolites, toxins, and foods enter the bloodstream.

This causes your body’s immune system to become chronically activated, predisposing you to develop autoantibodies

Third, to add insult to injury, antibodies produced against gluten (specifically, gliadin) can cross react with thyroid tissue via a phenomenon called “molecular mimicry.”

So gluten can cause a leaky gut, which puts your immune system on high alert - then, antibodies are produced that cross react with gluten and thyroid tissue

Dr. Amy Meyer
amymyersmd.com/2016/08/is-gluten-to-blame-for-t….)
Krysiak R. et al. Experimental and Clinical Endocrinology & Diabetes 2019 (ncbi.nlm.nih.gov/pubmed/30060266)

Dairy & Female Concerns

rBST raises the concentration of insulin-like growth factor-1 (IGF-1) in treated cow milk

During development of the mammary system, IGF-1 increases cell proliferation and the formation of mammary ducts

ncbi.nlm.nih.gov/pubmed/10435273

Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student: dpag.ox.ac.uk/team/nicholas-norwitz