Unlocking the power of fasting

The human growth hormone (HGH), also known as somatotropin, is a natural hormone produced by the pituitary gland. It plays a crucial role in childhood growth, but its importance does not end there. Once the growth plates in the bones fuse, (typically around 18 years of age), HGH shifts its focus to maintaining normal body structure, regulating metabolism, balancing blood sugar levels, and strengthening bones.

HGH production peaks during puberty and then gradually declines with age. Mbanda Shyaka, a fitness enthusiast who has walked thousands of kilometres across the country, says HGH spikes during sleep and is suppressed when we eat, (especially carbohydrates), or when we are stressed. Shyaka, popularly known as the ‘Walking Rotarian’, believes that fasting is a powerful way to boost HGH production, and he strongly encourages people to harness this natural hormone.

“As we age, our ability to retain and grow muscle diminishes, and a sedentary lifestyle only makes things worse,” Shyaka explains. “Sitting for long hours, whether during commutes or at the office, slows down our metabolic rate. This makes our bodies less efficient at converting food into energy, leading to weight gain, fatigue, and difficulty in shedding excess fat.”

Doctor’s perspective

Dr James Nsubuga, a physician specialising in endocrinology, acknowledges that fasting can indeed stimulate HGH production but cautions against extreme fasting practices without medical supervision.

“HGH has significant benefits, including muscle retention and fat metabolism,” Dr. Nsubuga explains. “However, individuals with underlying conditions such as diabetes or metabolic disorders should consult a healthcare professional before adopting prolonged fasting.”

He also highlights that while fasting may improve metabolic health and reduce inflammation, it is not a cure-all. “A balanced approach, incorporating proper nutrition and exercise, is crucial. Excessive fasting without adequate nutrient intake can lead to muscle breakdown, hormonal imbalances, and even immune suppression.”

On the subject of rapid weight loss, Dr Nsubuga warns that losing weight too quickly can have serious consequences.

“While fasting-induced weight loss can be effective, a drastic reduction in body weight over a short period may lead to dehydration, electrolyte imbalances, gallstones, and even heart complications. Sustainable weight loss should be gradual, ideally 0.5 to one kg per week, to ensure long-term health benefits.”

Fasting: The Key to Increasing HGH

The solution, Shyaka argues, lies in intentionally triggering HGH production through fasting. He advises individuals, especially those above 40 years of age, to incorporate regular fasting and exercise into their routines to counteract the effects of aging and inactivity.

“A 24-hour fast can increase HGH levels by up to 1,200 percent in women and 2,000 percent in men,” Shyaka says. “This hormone preserves protein, helping you maintain a youthful appearance. It is also one of the body’s most potent fat-burning hormones, making weight loss significantly easier. Additionally, it protects against muscle loss and maintains bone density.”

Shyaka credits fasting and exercise for his personal transformation; shedding 30 kilogrammes in just one year, from 92kg to 62kg. His regimen includes daily 24-hour fasts and a 48-hour fast once a week.

Types

Fasting comes in various forms, and choosing the right one depends on individual preference and lifestyle. The easiest to adopt is the 16:8 fast, where you fast for 16 hours and eat within an 8-hour window. For example, you might eat breakfast and lunch but skip dinner until the next morning. This method is popular because it requires missing only one meal.

Another option is the 24-hour fast, where you eat just one meal a day. This can be done as a dry fast, where no food or water is consumed, or as a wet fast, where you drink water, tea, or coffee (without sugar) while abstaining from solid food.

More advanced fasting methods include 36-hour, 48-hour, and even 72-hour fasts. While the longer the fast, the greater the benefits, one must ensure their body can handle extended periods without food. According to Shyaka, fasting beyond 24 hours unlocks the true power of HGH.

The science behind fasting and HGH

“Once you surpass the 24-hour mark, your body is flooded with human growth hormone,” Shyaka explains. It also starts producing brain-derived neurotrophic factor (BDNF) and running on ketones—a superior fuel source.”

Shyaka likens glucose, the body’s usual energy source, to diesel fuel; “It provides energy, but it also produces harmful byproducts called reactive oxidative species. These contribute to systemic inflammation, which can lead to heart disease, strokes, aching joints, and even cancer.”

Fasting, on the other hand, forces the body to burn fat, generating ketones instead of glucose. “Ketones are clean energy,” he says. “They do not cause inflammation, and the brain loves working with them. The result? Mental clarity, improved mood, better cognitive function, and overall optimisation of body performance.”

Whether you are aiming to lose weight, boost your mental clarity, or slow down ageing, incorporating fasting into your lifestyle might just be the key to unlocking your body’s full potential.

NOTE

Fasting is not just about weight loss and muscle retention; it is also a powerful tool for maintaining youthful skin. “Fasting promotes the production of collagen and elastin, the structural proteins responsible for firm and smooth skin,” Shyaka explains. “That is why fasting is sometimes called the ‘elixir of youth’, it helps reduce wrinkles, fine lines, and sagging skin.” For those looking to optimise their health, fasting is more than just a diet trend, it is a science backed strategy for longevity, muscle preservation, and overall wellbeing.