Fasting: The Science, the Myths, and What Actually Works

00:33:44
https://www.youtube.com/watch?v=PmXVWSYBzHM

Résumé

TLDRThe video provides an overview of fasting, highlighting its scientific basis and varying effects on health and lifespan. It reviews animal studies that show mixed results regarding calorie restriction extending lifespan and suggests that healthy diets may lessen the need for fasting. Benefits such as improved metabolic health and autophagy are discussed, along with potential downsides including muscle loss and the importance of adequate protein intake. The speaker advises against viewing fasting as a cure-all and emphasizes the need for balanced nutrition and lifestyle choices for optimal health.

A retenir

  • 🧬 Fasting may impact lifespan, but results vary between studies.
  • 🍏 Healthy diets could negate the effects of calorie restriction on longevity.
  • ⚖️ Exercise may provide greater lifespan benefits than fasting.
  • 🔄 Fasting can improve metabolic flexibility.
  • 🔬 Autophagy helps clean up damaged cells, potentially aiding in cancer prevention.
  • ⚠️ Prolonged fasting may lead to muscle loss without sufficient protein.
  • 🍽️ Breaking a fast with protein can prevent glucose spikes.
  • 🔑 Quality of diet is critical; fasting alone won't suffice.
  • 🩺 Consult a doctor if considering fasting for health issues.
  • 💪 Aim for adequate protein intake when fasting.

Chronologie

  • 00:00:00 - 00:05:00

    The initial discussion revolves around conflicting studies on calorie restriction and lifespan in monkeys, creating uncertainty among scientists about the biological impact of fasting on longevity. The speaker introduces the concept of intermittent fasting and seeks to clarify its implications for health.

  • 00:05:00 - 00:10:00

    With a transition into the science of fasting, the speaker references a historical rat study that suggested a strong correlation between calorie restriction and lifespan extension, though subsequent studies indicate that results varied greatly, leading to a lack of conclusive evidence.

  • 00:10:00 - 00:15:00

    Two major studies on monkeys are presented; one from the University of Wisconsin suggests calorie restriction positively impacts lifespan, while another from the NIH found no difference. A key variable identified is the diet quality of the monkeys, raising the question of whether a healthy diet negates the benefits of calorie restriction.

  • 00:15:00 - 00:20:00

    The speaker emphasizes that merely fasting may not significantly enhance lifespan; instead, exercise is highlighted as a proven method to prolong life. Regular exercise can add up to ten years to one's lifespan while improving overall health and minimizing disease risk.

  • 00:20:00 - 00:25:00

    Benefits of intermittent fasting, especially regarding insulin and glucose levels, are discussed, indicating that fasting reduces glucose spikes and can revert high insulin levels in individuals with pre-diabetes. Yet, dietary changes can also achieve these results without fasting.

  • 00:25:00 - 00:33:44

    The conversation shifts to drawbacks of fasting, including potential muscle loss due to prolonged calorie deficits. The need for adequate protein intake and a focus on breaking fasts with nutritious foods rather than sugary options are stressed as critical components for maintaining health during intermittent fasting.

Afficher plus

Carte mentale

Vidéo Q&R

  • Does fasting extend lifespan?

    The evidence is mixed, with some studies showing benefits in some animals, but not conclusively in humans.

  • What are the benefits of fasting?

    Fasting can improve glucose levels, metabolic flexibility, and stimulate autophagy.

  • What is autophagy?

    A process where the body cleans up damaged cells, which can help in cancer prevention.

  • Can fasting lead to muscle loss?

    Yes, prolonged fasting without adequate protein can result in muscle loss.

  • Is exercise more effective than fasting for lifespan extension?

    Yes, regular exercise has strong evidence supporting its role in increasing lifespan.

  • How should one break a fast?

    It's best to break a fast with savory foods, ideally high in protein, to avoid blood sugar spikes.

  • Is there a risk of fasting for women?

    Fasting can be stressful for some women, especially those managing multiple stressors.

  • Does diet quality matter if I'm fasting?

    Yes, fasting won’t compensate for a poor diet; quality of food is crucial for health.

  • Can fasting help with type 2 diabetes?

    It can be beneficial, but individuals should consult healthcare providers.

  • What is the optimal protein intake when fasting?

    Aim for about one gram of protein per pound of body weight each day.

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  • 00:00:00
    and they found no difference between the
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    calorie restricted monkeys and the
  • 00:00:06
    monkeys who could eat as much as they
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    wanted in terms of lifespan both groups
  • 00:00:12
    lived about as long so now the
  • 00:00:15
    scientists were kind of in a pickle they
  • 00:00:17
    were like well one study showed that
  • 00:00:18
    reducing calories is helpful and the
  • 00:00:20
    other study shows that it did absolutely
  • 00:00:23
    nothing so where do we stand what is
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    going on
  • 00:00:29
    [Music]
  • 00:00:37
    hello angels and welcome back to the
  • 00:00:39
    glucose goddess show I'm still Jesse and
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    chelby French biochemist really obsessed
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    with helping you understand your health
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    and today we're going to talk about
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    fasting so unless you've been living
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    under a rock for the past few years you
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    probably have heard about intimate and
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    fasting it's become all the rage many
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    people have tried it but I don't think
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    many people really know the science I'm
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    about to talk about So today we're going
  • 00:01:05
    to go into the science of fasting what
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    actually happens when we fast does it
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    really extend lifespan does it really
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    help with cancer prevention does it help
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    with metabolism with weight loss what
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    are the main drawbacks if any of fasting
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    and if you're somebody who likes fasting
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    some very important things that you
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    absolutely need to to know otherwise you
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    might not be helping yourself so let's
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    dive into it I'm very excited for this
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    topic so first fasting and lifespan this
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    is one of the first things that I heard
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    about in the science of fasting that
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    fasting extends our lifespan you might
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    have heard of this and this belief
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    actually comes from a long time ago let
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    me tell you the timeline of the
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    connection between fasting and extending
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    our lifespan so it's actually a rat
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    study a study done on rats that started
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    this belief that fasting could extend
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    your lifespan the study is called
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    effects of intermittent feeding upon
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    growth and lifespan in rats easy it was
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    done on 28 male rats in
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    1982 a while back and this is what
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    happened the scientists found that the
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    average lifespan of the rats was
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    increased by up to 80 % they lived twice
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    as long almost when they were put on a
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    regimen of alternate day fasting so one
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    day they could eat the next day they
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    couldn't eat and like this starting when
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    they became young adults I think yeah
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    young adults so this was the beginning
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    of the research that said hey maybe
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    reducing how much we eat or fasting or
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    reducing calories can in fact extend
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    lifespan and this was a very exciting
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    study when it came out but here's the
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    problem it was then not completely able
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    to be replicated so for example there's
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    a meta analysis which is a big study
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    that looks at many other studies and
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    analyzes them there's one um that looked
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    at data from 1934 to 2012 and this
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    metaanalysis was called dietary
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    restriction in rats and mice a
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    metaanalysis and review of the evidence
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    for genotype dependent effects on
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    lifespan and they
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    showed not as good as results as that
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    thir study have found they showed that
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    caloric restriction increases lifespan
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    in rats by 14 to
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    45% down from 80% lifespan expansion in
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    that other study and that am mice it was
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    yet another story and that caloric
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    restriction only increased lifespan up
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    to
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    27% in mice so
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    already it's a bit murky as to whether
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    that first study was able to be
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    completely replicated the data was a bit
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    all over the place it's not clear that
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    every time you put rat or mice on an
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    intermittent fasting alternate day
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    fasting regimen that they automatically
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    live almost twice as long so that was
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    really important so it's not super
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    conclusive that in rats and mice
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    reducing calories or fasting
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    automatically extends life span we
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    really don't have very clear data
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    showing that this happens every single
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    time that's really important to know now
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    scientists thought hey what if we tested
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    this on monkeys because monkeys are
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    genetically quite close to humans and
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    they wanted to know if this research was
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    going to be applicable to humans so
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    taking a rat study and extrapolating it
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    to humans is not so easy because
  • 00:04:48
    obviously we are not rats but when you
  • 00:04:50
    look at a monkey study you can start to
  • 00:04:52
    draw conclusions that might be more
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    applicable to humans so as a result two
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    massive research studies
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    for
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    yourself the scientist use a specific
  • 00:07:21
    type of monkey that is 93% genetically
  • 00:07:24
    identical to humans and there were two
  • 00:07:26
    big studies okay the first one was at
  • 00:07:28
    the University of Wisconsin that started
  • 00:07:31
    in
  • 00:07:32
    1989 and lasted 20 years this study was
  • 00:07:37
    done on 76 monkeys okay and it showed in
  • 00:07:42
    fact a positive effect on
  • 00:07:46
    lifespan when they restricted the
  • 00:07:48
    calories that the monkeys were able to
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    eat so they had two groups essentially
  • 00:07:51
    one that was calorie restricted and one
  • 00:07:53
    that could eat as much as they wanted
  • 00:07:55
    and this study showed that in the
  • 00:07:57
    monkeys reducing calories did extend
  • 00:08:01
    lifespan interesting right but here's
  • 00:08:03
    the catch another study that started in
  • 00:08:06
    the US around the same time at the NIH
  • 00:08:08
    started in
  • 00:08:10
    1987 was a 23-year-old long study on 34
  • 00:08:14
    monkeys it was published in nature which
  • 00:08:16
    is a very big journal and prestigious
  • 00:08:18
    Journal they did basically the same
  • 00:08:20
    study design and they found no
  • 00:08:23
    difference between the calorie
  • 00:08:25
    restricted monkeys and the monkeys who
  • 00:08:28
    could eat much as they wanted in terms
  • 00:08:31
    of lifespan both groups lived about as
  • 00:08:35
    long so now the scientists were kind of
  • 00:08:37
    in a pickle they were like well one
  • 00:08:39
    study showed that reducing calories is
  • 00:08:41
    helpful and the other study shows that
  • 00:08:43
    it did absolutely nothing so where do we
  • 00:08:46
    stand what is going on here's the big
  • 00:08:48
    difference in the
  • 00:08:50
    studies in the study at the University
  • 00:08:52
    of Wisconsin where reducing calories
  • 00:08:55
    increased lifespan in the monkeys the
  • 00:08:58
    diet of the monkey monkeys was highly
  • 00:09:01
    processed and high in sugar in the NIH
  • 00:09:04
    study where there's where there was no
  • 00:09:06
    difference in lifespan between the two
  • 00:09:08
    groups the diet was much much
  • 00:09:12
    healthier so this pointed to a
  • 00:09:15
    hypothesis which said well maybe if your
  • 00:09:18
    diet is really healthy reducing calories
  • 00:09:20
    doesn't actually have that big of an
  • 00:09:23
    impact on your lifespan but if your diet
  • 00:09:26
    is unhealthy high in processed carbs
  • 00:09:29
    High sugars essentially hind stuff
  • 00:09:31
    that's going to harm your health then
  • 00:09:33
    reducing calories can help you live
  • 00:09:36
    longer I find this so so interesting
  • 00:09:40
    because without even knowing it these
  • 00:09:42
    two studies gave us an amazing Insight
  • 00:09:44
    which says that it's not just reducing
  • 00:09:47
    calories it's not just fasting alone it
  • 00:09:50
    also depends on what you're eating the
  • 00:09:52
    rest of the time what your diet is so if
  • 00:09:55
    you're looking to extend your
  • 00:09:56
    lifespan fasting might not be the so we
  • 00:09:59
    don't have good data showing that it
  • 00:10:01
    actually works however if you do want to
  • 00:10:03
    increase your lifespan here's what you
  • 00:10:04
    need to do we have very strong data that
  • 00:10:08
    exercising I know boring but true that
  • 00:10:11
    exercising can increase your lifespan by
  • 00:10:14
    up to 7 years so if you exercise
  • 00:10:18
    regularly well a lot you can live up to
  • 00:10:20
    seven years longer with fewer diseases
  • 00:10:23
    so that should put things into
  • 00:10:24
    perspective right so lifespan extension
  • 00:10:27
    exercising honestly exercising is one of
  • 00:10:29
    the best things you can do for your
  • 00:10:30
    health I know it's boring but like
  • 00:10:32
    that's just the case so exercise instead
  • 00:10:34
    of fast if your goal is lifespan and
  • 00:10:37
    many studies that I'll put in the
  • 00:10:38
    description of this episode have showed
  • 00:10:40
    essentially that regular exercises like
  • 00:10:42
    Runners and cyclists live as much as a
  • 00:10:45
    decade longer than sedentary people so
  • 00:10:47
    it's seven years to 10 years longer than
  • 00:10:49
    people who do not exercise and of course
  • 00:10:52
    with fewer diseases that are associated
  • 00:10:54
    with metabolic Health cool huh okay so
  • 00:10:58
    that was the lifespan part of this
  • 00:10:59
    episode we don't have clear data but
  • 00:11:01
    what do we have data on when it comes to
  • 00:11:03
    fasting there worry there's lots of cool
  • 00:11:05
    stuff I want to talk about so many many
  • 00:11:07
    Studies have come out recently showing
  • 00:11:09
    that intimate in fasting which means
  • 00:11:11
    like not eating for specific time
  • 00:11:14
    periods during the day essentially
  • 00:11:15
    reducing the time Windows during which
  • 00:11:18
    you eat so this could be for example
  • 00:11:20
    eating only for six hours during the day
  • 00:11:23
    and the rest of the time not eating at
  • 00:11:25
    all or it could be eating only for 12
  • 00:11:27
    hours during the day and the rest of
  • 00:11:29
    they not eating at all there's a huge
  • 00:11:31
    2019 review study called effects of
  • 00:11:34
    intermittent fasting on health aging and
  • 00:11:39
    disease and this goes through this great
  • 00:11:41
    study review goes through all the
  • 00:11:44
    benefits of fasting on our health and
  • 00:11:47
    I'm going to get into them now so let's
  • 00:11:49
    talk about the benefits of fasting on
  • 00:11:51
    our health the main first benefit of
  • 00:11:53
    fasting on people's Health has to do
  • 00:11:56
    with one of my favorite topics glucose
  • 00:11:58
    and insulin levels so little recap every
  • 00:12:00
    time you eat carbs so that's starches
  • 00:12:03
    like bread pasta rice potatoes oats or
  • 00:12:07
    sugars anything from an apple juice to a
  • 00:12:10
    chocolate ice cream these contain
  • 00:12:13
    glucose carbs contain glucose and when
  • 00:12:15
    you eat a lot of them they create a
  • 00:12:17
    glucose spike in your bloodstream these
  • 00:12:20
    glucose spikes can be damaging so as a
  • 00:12:22
    result your body sends out a hormone
  • 00:12:24
    called insulin insulin's job is to grab
  • 00:12:27
    the excess glucose and store it away
  • 00:12:30
    insulin is amazing it's very very
  • 00:12:32
    helpful but if you have too much insulin
  • 00:12:35
    in your body over time it leads to many
  • 00:12:38
    Health complications one of them being
  • 00:12:40
    type two diabetes so you want to keep
  • 00:12:42
    your insulin levels down and the more
  • 00:12:45
    you eat carbs the higher the glucose and
  • 00:12:48
    the insulin response this is an example
  • 00:12:51
    of eating one cookie versus eating 20
  • 00:12:55
    cookies the amount you eat matters as
  • 00:12:57
    you can tell the one cookie glucose bike
  • 00:13:00
    is much smaller than the 20 cookie
  • 00:13:02
    glucose bike as a result one cookie is
  • 00:13:05
    going to release less insulin than 20
  • 00:13:08
    cookies this is kind of common sense
  • 00:13:11
    right if you eat less of the stuff
  • 00:13:13
    that's going to secrete insulin in your
  • 00:13:14
    body you're going to have less insulin
  • 00:13:16
    in your body and it's going to help your
  • 00:13:18
    health and this is why studies show that
  • 00:13:21
    daily caloric restrictions so eating
  • 00:13:23
    less overall throughout the day or
  • 00:13:25
    intermittent fasting 24 hours fasting
  • 00:13:28
    three times a week was able to reverse
  • 00:13:31
    High insulin levels in people with type
  • 00:13:33
    2 diabetes or pre-diabetes it makes
  • 00:13:36
    perfect sense that eating less of the
  • 00:13:38
    stuff that got you to that condition in
  • 00:13:40
    the first place is going to help you
  • 00:13:41
    reverse it but fasting is not the only
  • 00:13:44
    solution to achieve this you could also
  • 00:13:46
    eat differently you could use my glucose
  • 00:13:49
    hacks for example Link in the
  • 00:13:50
    description of this episode to change
  • 00:13:52
    how when and what combination you're
  • 00:13:54
    eating your foods to reduce your glucose
  • 00:13:56
    spikes and your insulin levels without
  • 00:13:59
    fasting this is a very key Nuance okay
  • 00:14:01
    there's multiple routes to
  • 00:14:04
    Ram there's multiple routes that'll get
  • 00:14:07
    you to be able to reverse type two
  • 00:14:08
    diabetes eating less of the stuff that's
  • 00:14:10
    bad yes but also eating differently now
  • 00:14:13
    the thing is there's even more Nuance to
  • 00:14:15
    this because studies also show us that
  • 00:14:18
    if we don't change what we're eating and
  • 00:14:21
    we don't change how much we're eating
  • 00:14:22
    but if we eat the exact same amount of
  • 00:14:24
    food in shorter eating Windows
  • 00:14:27
    throughout the day so instead in of
  • 00:14:29
    eating your overall 2,000 calories in
  • 00:14:31
    six meals you eat them in let's say
  • 00:14:34
    three meals this is also going to help
  • 00:14:37
    reduce your insulin levels and help with
  • 00:14:39
    pre-diabetes and type two diabetes so
  • 00:14:41
    step one is to try to condense your
  • 00:14:44
    eating into smaller eating windows so
  • 00:14:46
    avoid snacking for example and step two
  • 00:14:49
    is to change what you're eating using my
  • 00:14:51
    glucose hacks that would get you to a
  • 00:14:53
    really good outcome okay another really
  • 00:14:57
    key thing that happens when you fast is
  • 00:15:00
    a process called metabolic flexibility
  • 00:15:03
    so our bodies at any moment can use two
  • 00:15:07
    things for fuel and for energy they can
  • 00:15:09
    be using glucose or they can be using
  • 00:15:12
    fat for fuel now if you have to snack
  • 00:15:15
    every two hours if you're constantly
  • 00:15:17
    hungry if you can't go five six seven
  • 00:15:20
    hours without eating without becoming
  • 00:15:22
    shaky or light-headed you're probably
  • 00:15:24
    not very metabolically flexible meaning
  • 00:15:27
    your body is not very good at Burning
  • 00:15:28
    burning fat for fuel and this is not
  • 00:15:31
    just like a weight loss thing this is
  • 00:15:32
    very important for your health because
  • 00:15:34
    as your body burns fat for fuel it uses
  • 00:15:37
    what's called ketones and ketones are
  • 00:15:40
    great fuel that help our brain too so
  • 00:15:42
    when we fast we force our body to become
  • 00:15:45
    better at switching to using fat for
  • 00:15:48
    fuel because we're not giving it glucose
  • 00:15:51
    all the time so after a little while
  • 00:15:52
    your glucose reserves are completely
  • 00:15:54
    depleted and your body has to learn to
  • 00:15:57
    use fat for fuel now it can be quite
  • 00:15:59
    extreme to force your body to do that by
  • 00:16:01
    just fasting for a long time you can
  • 00:16:03
    also teach your body metabolic
  • 00:16:04
    flexibility simply by spiking your
  • 00:16:07
    glucose levels a bit less and again this
  • 00:16:09
    is a good time if you don't know my
  • 00:16:10
    glucose hacks to download my free pdf of
  • 00:16:13
    my glucose hacks in the description of
  • 00:16:15
    this episode because they can help you
  • 00:16:16
    with this so second advantage of fasting
  • 00:16:19
    is increasing metabolic flexibility
  • 00:16:22
    third big advantage of fasting is
  • 00:16:25
    something called autophagy so the image
  • 00:16:28
    I like to us to explain autophagy is
  • 00:16:30
    let's say um you got fired from your job
  • 00:16:33
    and you need to find money somewhere
  • 00:16:35
    because your bank account is very low in
  • 00:16:37
    cash right the first thing you might do
  • 00:16:40
    is go throughout your house and kind of
  • 00:16:42
    look around and say hey do I really need
  • 00:16:43
    this blender do I really need this old
  • 00:16:46
    thing lying around here can I sell
  • 00:16:48
    anything for money so the idea of going
  • 00:16:52
    through your old stuff and seeing if you
  • 00:16:54
    can sell any of it is quite similar to
  • 00:16:56
    aagy so when we have an eats in in a
  • 00:16:59
    long time our body does this process of
  • 00:17:02
    looking inside and saying hey are there
  • 00:17:04
    any old cells here that I can recycle
  • 00:17:08
    and process to be able to
  • 00:17:10
    reuse and that's exactly what autophagy
  • 00:17:13
    is so autophagy comes from AO that means
  • 00:17:16
    self and fagi that means eating so when
  • 00:17:20
    you've fasted for a long time your body
  • 00:17:22
    starts breaking down old damaged cells
  • 00:17:26
    and this is really cool because it
  • 00:17:27
    basically basically does like a big
  • 00:17:30
    spring cleaning of everything inside of
  • 00:17:32
    your body helps it renew helps it be
  • 00:17:34
    healthier autophagy is really good and
  • 00:17:36
    it's super helpful now it's important to
  • 00:17:38
    note that autophagy is always happening
  • 00:17:41
    in your body okay but when you fast you
  • 00:17:44
    increase how much it's happening so
  • 00:17:47
    that's a really good side effect of
  • 00:17:48
    fasting and another cool thing is that a
  • 00:17:50
    lot of Studies have shown that autophagy
  • 00:17:53
    also helps us in the case of cancer
  • 00:17:56
    because a lot of cancers start from old
  • 00:17:59
    damaged cells so when autophagy happens
  • 00:18:02
    cleans up all those old damaged cells
  • 00:18:04
    that could potentially become
  • 00:18:07
    problematic so there's a wonderful study
  • 00:18:08
    a 2023 paper in nature called autophagy
  • 00:18:12
    and autophagy related Pathways in cancer
  • 00:18:14
    and it explains this process very well
  • 00:18:16
    and it concludes by saying it is now
  • 00:18:18
    widely accepted that autophagy
  • 00:18:21
    suppresses tumor
  • 00:18:24
    initiation again importantly autophagy
  • 00:18:27
    is always happening in your body it's
  • 00:18:28
    not something that just happens when you
  • 00:18:29
    fast it's an important process that's
  • 00:18:31
    taking place constantly but one of the
  • 00:18:33
    benefits of fasting is that you kind of
  • 00:18:35
    rev that up and that's why studies are
  • 00:18:38
    also showing that in the case of cancer
  • 00:18:40
    treatment fasting can actually be
  • 00:18:43
    helpful there's another study called
  • 00:18:45
    cyclic fasting mimicking diet and cancer
  • 00:18:47
    treatment preclinical and clinical
  • 00:18:50
    evidence that shows us that if you have
  • 00:18:52
    cancer there are some associations
  • 00:18:54
    between fasting and better results in
  • 00:18:56
    your treatment which is super cool and
  • 00:18:59
    another thing also is that autophagy
  • 00:19:00
    happens everywhere in your body also in
  • 00:19:02
    your brain and one other interesting
  • 00:19:04
    study I know there's so many studies on
  • 00:19:06
    this but I don't want to overwhelm you
  • 00:19:07
    with the studies but they're so cool so
  • 00:19:08
    another study is called the effect of
  • 00:19:10
    caloric restriction on working memory in
  • 00:19:13
    healthy nonobese adults and this was a
  • 00:19:16
    randomized clinical trial that showed
  • 00:19:18
    that two years of daily caloric
  • 00:19:20
    restriction led to a significant
  • 00:19:23
    Improvement in working memory and the
  • 00:19:25
    scientists hypothesize that this was
  • 00:19:28
    because of the theophagy happening in
  • 00:19:29
    the brain cleaning out all the old brain
  • 00:19:31
    cells of course it could also be because
  • 00:19:33
    the people were eating less bad food by
  • 00:19:36
    just eating less and that's also really
  • 00:19:38
    helpful for our brain because we know
  • 00:19:39
    that too much sugar for example really
  • 00:19:41
    impacts our neurons and our brains
  • 00:19:43
    there's also a 223 study that showed in
  • 00:19:46
    mouse in mice in mouse in mice in mouse
  • 00:19:50
    models but in mice that in mice with
  • 00:19:53
    Alzheimer's disease intimate and fasting
  • 00:19:55
    could actually improve their memory and
  • 00:19:58
    help them some cognitive decline now of
  • 00:20:00
    course this is in mice so take it with a
  • 00:20:02
    big big grain of salt but there's really
  • 00:20:04
    interesting data here showing us that it
  • 00:20:06
    could be helpful however in this mice
  • 00:20:08
    study I don't know whether the mice were
  • 00:20:10
    otherwise fed a healthy diet or an
  • 00:20:12
    unhealthy diet so again you have to take
  • 00:20:14
    everything with balance like what are
  • 00:20:16
    they eating the rest of the time but
  • 00:20:18
    super interesting an autophagy is
  • 00:20:21
    [Music]
  • 00:20:22
    great you guys know I've been doing my
  • 00:20:25
    glucose hacks religiously they are the
  • 00:20:26
    foundation of my dietary habit but
  • 00:20:29
    adding the molecules and anti Spike has
  • 00:20:31
    really allowed me to get to the next
  • 00:20:32
    level in a few areas one bloating I
  • 00:20:35
    didn't even know that I would get
  • 00:20:37
    bloated with anti Spike I'm like oh I
  • 00:20:39
    used to get bloated I feel so much
  • 00:20:40
    better now two energy levels super
  • 00:20:42
    consistent Eagle Energy all day and
  • 00:20:45
    three cravings for sugar I love sugar I
  • 00:20:48
    want to eat chocolate all the time and
  • 00:20:50
    anti- Spike has given me a feeling of
  • 00:20:52
    having a total superpower when it comes
  • 00:20:55
    to my sugar Cravings I don't feel
  • 00:20:56
    controlled by them anymore at all all
  • 00:20:58
    it's truly amazing and I know that these
  • 00:21:01
    natural molecules are going to help my
  • 00:21:03
    long-term fasting glucose and fasting
  • 00:21:05
    insulin levels which is so key to
  • 00:21:08
    physical and mental health and to
  • 00:21:09
    healthy aging so go to antis spike.com
  • 00:21:12
    to see all the science behind these
  • 00:21:14
    ingredients to see testimonials from
  • 00:21:16
    thousands of people who've tried it and
  • 00:21:18
    to order your own anti-spike formula
  • 00:21:20
    bottle and try it for
  • 00:21:24
    yourself fasting has gotten a lot of
  • 00:21:26
    attention and a lot of good rep and and
  • 00:21:29
    sometimes it feels to me like um it is
  • 00:21:31
    touted as a bit of a Miracle
  • 00:21:34
    Solution it has good effects on the body
  • 00:21:37
    for sure but there are also very big
  • 00:21:41
    drawbacks that you need to be aware of
  • 00:21:44
    if you are fasting and the first
  • 00:21:46
    drawback has to do with our muscles and
  • 00:21:50
    as you
  • 00:21:51
    know muscles are very important let's
  • 00:21:55
    look at our muscles so it's important to
  • 00:21:58
    understand then when that when we do
  • 00:22:00
    prolonged fasting our body is going to
  • 00:22:03
    start to break down our muscles to meet
  • 00:22:06
    its protein needs because our body needs
  • 00:22:09
    a lot of protein every single day and if
  • 00:22:11
    we're not eating any protein your body
  • 00:22:13
    will have to find the protein somewhere
  • 00:22:15
    and the place that is the big store of
  • 00:22:16
    protein in our body is our muscles so
  • 00:22:19
    it's so important to remember that if
  • 00:22:21
    you're fasting it is so key to eat the
  • 00:22:24
    rest of the time when you're eating
  • 00:22:26
    enough protein to meet those needs
  • 00:22:29
    otherwise the fasting is going to lead
  • 00:22:30
    to sure some advantages and some fat
  • 00:22:33
    loss but also muscle loss and that's not
  • 00:22:36
    a good thing for our body there's a
  • 00:22:38
    sentence here that I love that I want
  • 00:22:40
    you to remember the fewer calories you
  • 00:22:42
    consume the more these calories should
  • 00:22:45
    come in the form of dietary protein and
  • 00:22:49
    if your goal is to live longer and
  • 00:22:51
    healthier you need to prioritize your
  • 00:22:54
    muscle mass this is so key there's a
  • 00:22:57
    10year observational study of about
  • 00:23:00
    4,500 people ages 50 and older the study
  • 00:23:04
    is called associations of muscle mass
  • 00:23:06
    and strength with all cause mortality
  • 00:23:08
    Among Us older adults and this study
  • 00:23:11
    found that people with low muscle mass
  • 00:23:14
    were 40 to 50% more likely to die than
  • 00:23:19
    others 40 to 50% more likely to die if
  • 00:23:23
    they had low muscle mass and further
  • 00:23:26
    analysis in the study showed that it's
  • 00:23:28
    not just the muscle mass it's actually
  • 00:23:29
    the strength of your muscles that is a
  • 00:23:31
    better determinant of lifespan so if
  • 00:23:34
    you're fasting if you like to do
  • 00:23:36
    intimate fasting if you like to skip
  • 00:23:37
    breakfast if you like to do 168 if you
  • 00:23:40
    like to do whatever type of fasting you
  • 00:23:42
    have to make sure that when you're
  • 00:23:44
    eating you're eating enough protein and
  • 00:23:46
    the objective should be about one gram
  • 00:23:49
    of protein per pound of body weight per
  • 00:23:53
    day this is much more than the
  • 00:23:55
    guidelines currently say but this is the
  • 00:23:57
    amount you need to be able to to thrive
  • 00:23:59
    so if you weigh 150 lbs like me you need
  • 00:24:02
    150 g of protein every single day that's
  • 00:24:08
    a lot of protein one egg is about
  • 00:24:11
    sevenish grams of protein so it's a lot
  • 00:24:14
    of protein if you want some help
  • 00:24:16
    figuring out how much protein you need
  • 00:24:17
    to eat whether you're fasting or not
  • 00:24:19
    fasting I have a link in the description
  • 00:24:21
    of this episode that's going to help you
  • 00:24:23
    one calculate your protein demands based
  • 00:24:25
    on your kilos or your pounds of body
  • 00:24:28
    weight and two we'll show you lots of
  • 00:24:30
    examples of which foods contain which
  • 00:24:33
    amount of protein so for example in my
  • 00:24:35
    own life every single meal I have I'm
  • 00:24:37
    always thinking first where is the
  • 00:24:39
    protein coming from you have to
  • 00:24:40
    consciously make an effort of eating
  • 00:24:42
    enough protein it's not just going to
  • 00:24:44
    happen on its own because eating enough
  • 00:24:46
    protein is kind of a lot of work you
  • 00:24:48
    have to get into the habit of making
  • 00:24:50
    sure you're getting enough protein every
  • 00:24:52
    single meal this is so so so important
  • 00:24:55
    another thing is there's a small study
  • 00:24:57
    that found that people who do alternate
  • 00:24:59
    day fasting so eating on one day and
  • 00:25:01
    fasting the other day constantly
  • 00:25:03
    alternating like this that they lost
  • 00:25:06
    weight but they lost way more muscle
  • 00:25:09
    mass than people who just ate 25% fewer
  • 00:25:12
    calories every single day so it seems
  • 00:25:14
    like the most damaging thing to your
  • 00:25:16
    muscle mass is to fast for a long period
  • 00:25:18
    of time and it kind of makes sense right
  • 00:25:20
    the longer you go without eating the
  • 00:25:21
    more your body needs to find protein
  • 00:25:23
    somewhere so the more likely it's going
  • 00:25:25
    to go and use up your muscles so most
  • 00:25:27
    people today you have to remember they
  • 00:25:28
    eat a lot of starch and a lot of sugar
  • 00:25:30
    and they already have quite low muscle
  • 00:25:33
    mass so by adding in fasting in there
  • 00:25:36
    they might just end up losing even more
  • 00:25:38
    muscle mass and in this case I think
  • 00:25:41
    it's not a very good trade-off it would
  • 00:25:42
    be better to fix what you're eating so
  • 00:25:46
    that you increase your muscle mass you
  • 00:25:47
    help your body you help your health
  • 00:25:49
    instead of reverting to fasting without
  • 00:25:51
    having the knowledge of how to maintain
  • 00:25:53
    your muscle mass because you could end
  • 00:25:55
    up in a worse situation than before if
  • 00:25:58
    fasting is going to lead to you just
  • 00:26:00
    losing a lot of your muscle mass I hope
  • 00:26:02
    that makes sense now let's move on to
  • 00:26:04
    the next important drawback about
  • 00:26:07
    fasting which is all about how to break
  • 00:26:10
    your fast so what is the first thing you
  • 00:26:12
    eat after you've been fasting and this
  • 00:26:15
    applies not only to eating after you've
  • 00:26:18
    just woken up and you've fasted for 10
  • 00:26:20
    12 hours overnight or if you've been
  • 00:26:23
    fasting for I don't know 5 days and
  • 00:26:25
    you're going to start eating again after
  • 00:26:27
    we've been fasting
  • 00:26:29
    our digestive system is really really
  • 00:26:32
    empty so if you look
  • 00:26:35
    at your stomach and your intestines
  • 00:26:38
    after fasting there's nothing in them
  • 00:26:40
    they're very sensitive they're excited
  • 00:26:42
    to get some food so the first thing
  • 00:26:44
    you're going to eat is going to arrive
  • 00:26:46
    very quickly into your bloodstream so if
  • 00:26:50
    you eat something that's high in
  • 00:26:52
    starches and sugars like a fruit
  • 00:26:54
    smoothie it's going to cause a much
  • 00:26:57
    bigger glue glucose Spike on an empty
  • 00:26:59
    stomach than it would say after a main
  • 00:27:02
    meal so how you refuel after fasting is
  • 00:27:06
    key you should never refuel after
  • 00:27:08
    fasting or break your fast with
  • 00:27:10
    something sweet never because this is
  • 00:27:12
    going to create a big glucose bike and
  • 00:27:14
    big consequences on your health you
  • 00:27:15
    should be thinking about protein and
  • 00:27:18
    fiber so what I like to say is that your
  • 00:27:20
    breakfast should always be a Savory
  • 00:27:23
    breakfast built around protein you can
  • 00:27:25
    get some free Savory breakfast recipes
  • 00:27:27
    in the description of this episode but
  • 00:27:29
    the whole point of a Savory breakfast is
  • 00:27:31
    to keep your blood sugar levels steady
  • 00:27:33
    and to avoid a big spike so build your
  • 00:27:35
    breakfast around protein okay now a
  • 00:27:38
    question I often get is like well Jesse
  • 00:27:40
    I fast in the morning and I don't have
  • 00:27:42
    breakfast so does this still apply yes
  • 00:27:44
    the first meal of your day should be
  • 00:27:46
    Savory regardless of when that meal is
  • 00:27:50
    whether it's at 700 a.m. or it's at 1:
  • 00:27:53
    p.m. or it's after 2 days of fasting
  • 00:27:55
    that first meal should always be savory
  • 00:27:58
    and if you can an even better thing to
  • 00:28:01
    start with would actually be some
  • 00:28:03
    veggies because when we eat veggies
  • 00:28:05
    first at the beginning of a meal they
  • 00:28:07
    have time to create a protective mesh in
  • 00:28:10
    our upper intestine that's going to
  • 00:28:11
    prevent any glucose Spike from happening
  • 00:28:13
    afterwards so think Savory think protein
  • 00:28:16
    and if you can for example if it's at
  • 00:28:17
    lunchtime have a little green salad or a
  • 00:28:20
    little bit of broccoli beforehand that's
  • 00:28:22
    going to help even better so what can we
  • 00:28:24
    learn from this we can learn that it's
  • 00:28:26
    very key to understand when you should
  • 00:28:29
    be eating starches and sugars you should
  • 00:28:31
    always avoid them on an empty stomach
  • 00:28:33
    you should always avoid them at the
  • 00:28:34
    beginning of a meal try to have them
  • 00:28:37
    after proteins and fats and fibers
  • 00:28:40
    towards the end of a meal and try to
  • 00:28:42
    avoid having sugar ever between your
  • 00:28:44
    meals sugar should only be dessert it
  • 00:28:47
    should not be your breakfast it should
  • 00:28:48
    not be a snack sugar is for dessert
  • 00:28:51
    lastly when it comes to females of
  • 00:28:53
    reproductive age it's important to
  • 00:28:56
    remember that fasting is a stressor on
  • 00:28:57
    the body so if you drink coffee have a
  • 00:29:01
    stressful job have I don't know kids to
  • 00:29:04
    take care of at home you do uh cardio
  • 00:29:08
    and high-intensity interval training and
  • 00:29:10
    you do saunas and you do cold plunges
  • 00:29:13
    and maybe something is going on in your
  • 00:29:14
    life that is stressing you out for x or
  • 00:29:16
    y reason and whatever whatever whatever
  • 00:29:18
    adding fasting as an extra stressor
  • 00:29:21
    might be too much for your body to
  • 00:29:22
    handle so my advice is never fast if it
  • 00:29:26
    feels difficult I sometimes fast when
  • 00:29:29
    I'm on a vacation for example because
  • 00:29:31
    I'm super chill and it's super easy but
  • 00:29:33
    if I'm going through life like I usually
  • 00:29:35
    do which means doing a lot of stuff all
  • 00:29:36
    the time having to deal with lots of
  • 00:29:38
    people and problems and situations I
  • 00:29:41
    don't fast because I remember that's a
  • 00:29:43
    stressor on my body I once met a young
  • 00:29:46
    woman who had polycystic ovary syndrome
  • 00:29:48
    and she came up to me and she was like
  • 00:29:49
    oh I'm you know I'm doing all the things
  • 00:29:51
    right like I'm fasting 16 hours a day
  • 00:29:53
    and I'm doing a boot camp uh four days a
  • 00:29:55
    week and I don't eat any sugar and any
  • 00:29:57
    carbs and I drink coffee and I do sauna
  • 00:29:59
    and I do cold plunge and I'm not getting
  • 00:30:01
    my period I'm like whoa whoa whoa have
  • 00:30:03
    you you know spoken to your doctor about
  • 00:30:04
    maybe the fact that this is too many
  • 00:30:06
    stressors on your body so remember
  • 00:30:09
    fasting is a stressor if you love doing
  • 00:30:12
    it do it at the right time so it doesn't
  • 00:30:14
    cause any stress that you cannot handle
  • 00:30:17
    so let's do a little recap of what we
  • 00:30:18
    learned fasting is not a magic pill if
  • 00:30:22
    you're fasting 16 hours a day but the
  • 00:30:23
    rest of the time you're only eating uh
  • 00:30:26
    chocolate and candy and uh I don't know
  • 00:30:30
    like pizza you're not going to be in a
  • 00:30:31
    good situation fasting does not erase a
  • 00:30:35
    bad diet really the better and harder
  • 00:30:38
    thing to do would be to look at your
  • 00:30:39
    diet and see how you can change it so
  • 00:30:42
    that it becomes healthier for you and
  • 00:30:44
    yes science shows us that many good
  • 00:30:47
    things happen when we're fasting lower
  • 00:30:49
    insulin levels better metabolic Health
  • 00:30:52
    metabolic flexibility theophagy ramps up
  • 00:30:55
    and that's great but if the rest of the
  • 00:30:58
    time you're ignoring your protein intake
  • 00:30:59
    and you're losing your muscle mass it
  • 00:31:01
    might not be such a good tradeoff so we
  • 00:31:03
    have to be aware and educated if we fast
  • 00:31:06
    it's not just like a magic pill magic
  • 00:31:08
    switch you just turn on you have to be
  • 00:31:10
    educated which is what I'm hoping this
  • 00:31:13
    video will do so if you're a faster
  • 00:31:15
    remember the rest of the time eat
  • 00:31:18
    protein because the fewer calories you
  • 00:31:20
    consume the more of these calories
  • 00:31:22
    should come in the form of dietary
  • 00:31:25
    protein this is so key then think about
  • 00:31:27
    how your breaking your fast never break
  • 00:31:29
    your fast with something sweet or
  • 00:31:31
    something starchy that's going to just
  • 00:31:33
    cause some damage that doesn't really
  • 00:31:34
    need to be there and finally it depends
  • 00:31:37
    where you're coming from if you're
  • 00:31:39
    somebody who's healthy who has a very
  • 00:31:41
    healthy diet already fasting might not
  • 00:31:43
    actually give you any advantages if
  • 00:31:45
    you're already in a state of like really
  • 00:31:47
    good metabolic Health you don't have any
  • 00:31:48
    chronic conditions then you might really
  • 00:31:50
    not need to do it however if you're
  • 00:31:53
    somebody who's struggling with a
  • 00:31:54
    long-term chronic illness you like a
  • 00:31:56
    type two diabetes or something like that
  • 00:31:58
    then speak to your doctor because it
  • 00:31:59
    could be helpful for you to potentially
  • 00:32:02
    fast just to be able to reduce how much
  • 00:32:06
    of the quote unquote unhelpful and
  • 00:32:08
    unhealthy food you're putting in your
  • 00:32:10
    body in the first place and to close
  • 00:32:12
    this off I will just U mention a 2021
  • 00:32:15
    umbrella review of multiple clinical
  • 00:32:17
    trials that showed that various fasting
  • 00:32:20
    methods like alternate day fasting Tim
  • 00:32:23
    restricted eating led to improvements in
  • 00:32:25
    metabolic Health particular particularly
  • 00:32:28
    in people with obesity so the benefits
  • 00:32:32
    of fasting are almost proportional to
  • 00:32:36
    the state of health in your body so the
  • 00:32:41
    healthier you are the fewer the benefits
  • 00:32:43
    the more unhealthy you are the higher
  • 00:32:45
    the benefits I hope that's clear so
  • 00:32:47
    things we can learn everybody can learn
  • 00:32:49
    whether you're fasting or not avoid
  • 00:32:51
    snacking try to condense your meals into
  • 00:32:54
    real meals and have dessert instead of
  • 00:32:56
    snacks think about about how you're
  • 00:32:58
    breaking your fast even just overnight
  • 00:33:00
    because breakfast break Fast breakfast
  • 00:33:03
    is a Breaking of the fast that every
  • 00:33:06
    single one of us does every day and now
  • 00:33:08
    some free resources for you guys in the
  • 00:33:10
    description of this episode we have the
  • 00:33:12
    PDF with my 10 hacks if you want to get
  • 00:33:14
    those insulin levels down without
  • 00:33:16
    fasting and you have my protein
  • 00:33:19
    master master explainer where you can
  • 00:33:22
    measure how much protein you to be
  • 00:33:23
    eating every day and then what kinds of
  • 00:33:25
    foods can help you get to that goal
  • 00:33:28
    let me know what you think it was so fun
  • 00:33:30
    to do this episode I hope you enjoyed
  • 00:33:31
    the science and I'll see you next time
  • 00:33:34
    [Music]
Tags
  • fasting
  • calorie restriction
  • lifespan
  • metabolism
  • autophagy
  • glucose
  • insulin levels
  • diet quality
  • muscle loss
  • health benefits