IF Notes

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 (detox)
• Reset gut health/immune cells
• 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)

Fasting

• Longevity like CR (wihtout the pain)
• Main benefits come from the weight loss/CR?
• 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
• 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
• 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)

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 equalises this response. Link
• 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 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.

More

• Fasting with Andrew Huberman
• Fasting for survival