Perspectives of a sensible biohacker with a science background who reversed his prediabetes, metabolic syndrome, insulin resistance, and abdominal obesity via healthy lifestyle choices
Fasting usually sparks hot debate. To those who haven’t tried it, the term might conjure up images of starvation. It is an inevitable human nature to fear what we don’t fully grasp. However, after years of researching all forms of fasting and integrating them into my life, I understood that fasting is not just another diet trend. It is a biological state deeply rooted in our evolutionary makeup.
As an ardent supporter of any form of fasting, let me first clarify: I have deep empathy for those who suffer from true starvation. Starvation is a tragic, involuntary condition marked by severe malnutrition, often affecting the most vulnerable — children who lack access to basic nourishment.
Millions across the globe still endure this devastating reality, and we must do everything within our power to help. Fasting, however, is a completely different concept and experience. It has been a tool for spiritual and physical growth in various cultures for millennia, nurturing a profound sense of empathy for others.
At first glance, fasting might look like starvation to the uninitiated, but metabolically, the two are worlds apart. Well-intentioned critics often warn of the risks associated with fasting, but comparing it to starvation is like equating high-calorie food with obesity — an oversimplification that ignores crucial distinctions. Just as not every person who eats high-calorie meals becomes obese, not every instance of food abstention leads to starvation.
When I experiment with health practices, I always consider whether a method aligns with our biological design. Fasting is a natural, evolutionary state, and its long history of use as a tool for survival and spiritual practice instills confidence in me.
In contrast, I approach more artificial or synthetic interventions with greater caution. Unnatural tools may have unknown long-term impacts on our intricate biological systems, and I see them as experiments in progress rather than tried-and-true methods.
That said, fasting, while natural, is not without its challenges. Missteps in fasting can lead to unpleasant side effects, some of which I have experienced firsthand. I documented these effects in a previous article, highlighting how vital it is to navigate fasting carefully and responsibly to harness its benefits without compromising health.
Fasting deserves more nuance in how we understand and apply it. It is not a one-size-fits-all practice. Its effectiveness depends on many factors — health status, age, and nutrition among them. But when done correctly, fasting can enhance health, improve mental clarity, and potentially reduce the risk of chronic diseases. However, we must always respect the complexity of human biology and the diversity of individual needs.
Let’s clarify the distinction between fasting and starvation. Fasting is a voluntary act, a conscious decision to refrain from food for a set period, followed by a reintroduction of proper nutrition.
Starvation, on the other hand, is involuntary — a prolonged state of deprivation where the body is forced to break down its own tissues, leading to severe health consequences.
During starvation, muscle mass diminishes, physical strength deteriorates, and essential minerals like sodium and potassium become dangerously depleted, potentially leading to life-threatening complications.
Fasting, when practiced mindfully, doesn’t come with the same risks. It triggers controlled metabolic shifts — glycogen depletion, increased fat oxidation, and the production of ketone bodies for energy.
These processes are natural and beneficial to our health, as they mimic periods of food scarcity that our ancestors experienced, pushing the body into states that promote resilience and health.
Theories like hormesis, which posits that mild stressors like fasting activate cellular defense mechanisms, underscore why fasting works for many people. These metabolic adaptations are protective and can improve long-term health. Starvation, by contrast, is extreme stress on the body with little hope for recovery without serious intervention.
There is extensive research detailing the metabolic and psychological changes fasting induces, many of which offer therapeutic benefits. The difference between fasting and starvation is clear: fasting is controlled, with regular feeding windows to ensure proper nutrient intake, while starvation involves prolonged deprivation that deprives the body of essential macronutrients and micronutrients.
It is essential, however, to acknowledge that fasting isn’t for everyone. People with specific health conditions or metabolic disorders should approach fasting cautiously, ideally under medical supervision.
The human body is complex, and while fasting can be a powerful tool for many, its risks shouldn’t be overlooked for those with unique health challenges.
As a sensible biohacker with academic, technical, and science background, I experiment with fasting not as a way to deprive myself but to align with a natural biological process.
My approach is measured, informed by data, and continually evolving. Fasting, in its purest form, is not about enduring hunger; it’s about tapping into a powerful metabolic state that, when approached thoughtfully, can optimize health, enhance longevity, and improve mental clarity.
We need to clearly distinguish fasting from starvation once and for all.
In summary , fasting is a voluntary, temporary abstention from food — one that encourages metabolic health and resilience. Starvation is an involuntary state of deprivation with dangerous consequences.
Informed fasting can lead to profound benefits, while starvation is a crisis. Understanding this difference is crucial for anyone considering fasting as a tool for health improvement.
In conclusion, fasting — when approached systematically and with respect for individual needs — offers a unique opportunity to enhance health, particularly for those of us willing to explore its full potential. However, it is vital that we remain mindful, educated, and cautious, tailoring our approach to ensure that we maximize the benefits while minimizing any risks.
Sample Stories About Remarkable Effects of Fasting on My Health
I have written extensively about fasting. In a recent story I shared my personal experiences with long term fasting up to ten days.
Remarkable Health Benefits of Long-Term Fasting
Here’s why I fast for ten days at the end of each year.medium.com
I also documented my decades of research and provided significant empirical evidence from many clinical studies on the benefits of intermittent fasting.
The True Science Behind the Health Benefits of Time-Restricted Eating, Including 23 Quality…
A 2024 meta-analysis (umbrella review) in the Lancet shows the nuances and value of intermittent fasting for health and…medium.com
Here is my experience with reversing my prediates:
Following Traditional Advice Made Me Prediabetic in My 20s.
But an experimental and open-minded approach gave me six-pack abs in my 50s. Here’s a comparative perspective with…medium.com
As a Scientist / Former Prediabetic, I Optimistically Believe Type II Diabetes Is Preventable and…
The importance of faith, optimism, personal responsibility, lifestyle choices, and timely professional support with…medium.com
Here is my experience with abdominal obesity.
Nuances of 4 Types of Obesity
I was thin but diagnosed with abdominal obesity and pre-diabetes in my younger years.medium.com
Fasting helped me overcome metabolic syndrome, get rid of insulin resistance, lose excessive visceral fat, gain lean muscles, get six pack abs after my 50s, and even eliminate loose skin.
What else could be better than fasting for our metabolic health, which also contributes to neurological, immune, endocrine, and mental health?
I also systematically studied 2 Vital Role of Ketogenesis in the Brain for Dementia Prevention / Treatment
β-Hydroxybutyrate: 2 Vital Role of Ketogenesis in the Brain for Dementia Prevention / Treatment
Ketosis can increase mitochondrial bioenergetics activation and brain-derived neurotrophic factor, resulting in the…medium.com
I also wrote about Biochemistry of Ketosis which I teach to graduate students.
Biochemistry of Ketosis Simplified with Nuanced Perspectives and Personal Experiences
Explaining the mysteries of ketogenesis and gluconeogenesis based on deep research and my decades of experimentationmedium.com
For those who don’t know yet, this is my new account to share my health and fitness experiences with a new audience. My main account is Dr Mehmet Yildiz (Main), and my curation account is Dr Mehmet Yildiz (Tech). From my main account, I published over 2000 stories and hosted them on EUPHORIA and distilled them on my newsletter, Health and Wellness, Substack, as well as free blog posts on my website digitalmehmet.com.
I also recently authored a book titled Substack Mastery and shared free versions with my beta readers. Interested readers can access them via the following links.
Preface of “Substack Mastery” for Beta Readers, Chapter 1, Chapter 2, Chapter 3, Chapter 4, Chapter 5, Chapter 6, Chapter 7, Chapter 8, Chapter 9, Chapter 10, Chapter 11, Chapter 12, Chapter 13, Chapter 14
I opened my website to guest bloggers, so if you are interested, you are welcome to join. You are also welcome to join my Patreon for freelance writers. Thank you for reading my perspectives. I wish you a happy and healthy life.
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