IF Notes
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Intermittent Fasting for weight loss and health!
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Table of Contents
Benefits
Overview
-
- Fasting is natural
- Healing for 1000s of years
- Feast or famine
- Fat loss signals (insulin)
- One guy even fasted for a year
Modern diets
- Don’t need to eat every 2-3 hours
- Calorie deficit is the real secret to any diet
- Other factors exist such as hunger, binge rebounding, food choices
- Too complicated. Not sustainable.
Benefits
- Weight loss
- Lower inflammation/oxidative damage
- Blood sugar control
- Lower blood pressure
- Lower cholesterol
- Lower triglycerides
- Lower oxidative stress Source
- Reset gut health/immune cells
- Brain health (Source) BNDF Source
- Rest and heal digestive organs
- More focus/energy (factors above?)
- reduce risk of diseases (diabetes/heart/cancer/neurological/stroke/alzheimers)
- Autophagy/stem cells (organ rebuilding)
- Stronger stress defenses (mitohormesis)
- Brain health (BNDF) and neurodegenerative diseases
- Lifestyle change (not a diet)
- Cancer Source
- Stem Cells Source
Fasting
- Longevity like CR (wihtout the pain)
- Main benefits come from the weight loss/CR? Source
- GH increases spare muscle?
- Hormesis stress
Autophagy
- Cycle/pulse protein
- Long term fasting (18-36 hours)
- Exercise speeds up?
TRF
- Time restricted (8-10 hr) eating without cal reduction reduces metabolic disease ricks (source)
- Early TRF benefits (source)
- 12 hour 2 meals improves metabolic circadian rhythm (source)
FMD
- 5 day low kcal and protein for benefits (vs pure fasting) Dr Longe
- FMD + Vit C for cancer prevention (source) (source)
Health
- Water fasting resets gut microbiome (days) – (source) (source)
- Fasting strengthens immune cells (source)
- Fasting helps kemo treatment
- Fasting signals stem cell activation (low glucose)
- Fasting and intestinal stem cells (source)
- Fasting 72 hours resets immune system (source)
- Fasting helps recovery from injury (source)
Longevity
- Methione restriction (source)
- Reduce toxins and oxidative stress with weight loss (source)
- Lower endotoxins/AGE/Oxidative damage
- Methione restriction/Added Glycine-collagen via oxidative damage pathways Source
- Low protein/high carb diets same benefits as CR (source) (source)
Foods
- Real foods higher EE than processed (source)
Carbs
- Meals high in fat/carb increase oxidation and inflamation but not with antioxidants (source)
- Carbs not necessary for MPS (source)
- No metabolic advantage to keto diets (source)
- Slow and steady replenishes muscle glycogen
- Eat to fuel workouts and performance
- Higher carbs low fat no increase weight gain
- Increase hunger
Fat
- High fat decreases hunger, less kcal (lower metabolism long run?)
Protein
- RDA 0.8g x kg
- The key issues are the rate at which the gastrointestinal tract can absorb amino acids from dietary proteins (1.3 to 10 g/h
- Intake over 1.6g/kg did not increase muscle Source
- Higher intake for glutatione in older (source)
- Lower protein in younger for longevity (IGF1/cancers) – Leucine source – source
- Higher protein has satiating
- MPS (with training)
- Up metabolism in CR state
- Eat fresh meats (not fried or old)
Exercise
- autophagy
- glucose control
- stem cells
- break into bursts (lower stress overall)
- Higher intensities required as we age (gh) link
MPS
- MPS are negligible with RE at 20–40% but maximal at 70–90% of one-repetition maximum when workload is matched (according to load × repetition number). However, low-intensity exercise performed to failure equalizes this response. Link Link2
- The time course of the feeding response with a saturable amount of protein is as follows. After a lag of around 30 min there is a large increase (∼3-fold) with MPS peaking around 1.5 h before returning to baseline by 2 h despite continued increased availability of circulating amino acids and sustained ‘anabolic signalling (Muscle Full effect) Link
- Peaks 24-36. Baseline Study
- Whole eggs vs egg whites postexercise myofibrillar protein synthetic response to a greater extent Source
- Whole eggs 20g vs 40g. 20g max MPS. Oxidation after Study
- Beef 30g vs 90g. No benefit (longer digestion and AA clearance) Study
- As get older blunted response needs higher amount (less optimal digestion)?
- 3g (3-4oz meat – 20-30g protein) (~0.05g/ kg bodyweight) of leucine is required to maximize this response.. The MPS response to a mixed meal is only 3 hours long despite producing elevations in amino acids for 5 hours Study
- Protein alone elevates MPS (but need more…vs with carbs)
Tips
- Eat at same times (circadium rhythms, blood sugar, hunger)
- Prioritize protein
- Exercise
- Low stress lifestyle
- Real foods (less oxidative damage/more nutrients)
- Monitor health markers (BP, glucose, inflammation, etc)
- Cycle calories. Still have to refeed to grow back cells.
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