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The Intermittent Fasting Episode

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The Intermittent Fasting Episode

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All right so people out there who don't know what intermittent fasting is or why they should consider doing it. Can we talk a little bit about that. Just like a quick overview of what it is and is it solely for weight loss or other other benefits as well. Yeah that's a great question and I mean interface. Intermittent fasting in and of itself is just extended periods of not eating eating. And so there's a lot of different types which we can go into. But it's you know fasting for a period of time more than just an overnight fast which most of us do anyways unless you wake up in the middle of the night with a good president of us so you know and it's something really you know I know it's it's in the news now and it's very timely but it's around when you think about it in different religions and cultures all over the world for thousands of years so this is nothing new and I think if anything I'd love your audience understand that this really is not a diet fad. I this is one of the most scientifically validated and there continues to be more more and more research looking at different aspects of intermittent fasting and while many people started for weight loss. There's actually a lot of research showing that it helps. UPS with diseases like diabetes and prediabetes. When done correctly it can help with heart health and it can even help with longevity some some of the scientific basis of restricting food for a period of time that type of stress that that causes on your body can actually stimulate your or basically your cells to regenerate themselves better so there's actually maybe some anti-aging benefits to it and and healing benefits? Let's from this time restricting your food and fasting for certain periods of time so scientifically yes. Weight loss's a great bonus but even if you don't don't lose weight by doing this research has shown that you can help improve. How your body response to insulin? Thereby decreasing your risk of diabetes. And there's there's many different things it's actually very exciting and we're really starting to see more of the obesity meeting that. I went to actually in Las Vegas ironically in November are they did an entire symposium on this so this is really starting to move to the forefront of not just obesity medicine but general nutrition medicine a- as well that's amazing. I love hearing that because I have so many questions relating to that so before we even jump into those. Is there a period of time. That is a minimum period period of time to not eat in order to experience those benefits. Yeah I think most of the research looks at a minimum of sixteen hour fasts as your are easing into it. You can certainly start with even a twelve hour fast. I think there is clinical benefit to that And that really. You know if you think about historically how we used to eat before electricity and different Technology and that sort of thing really you would have dinner and then and when the sunset you know there wasn't much to do when you didn't have seven thousand channels on TV or Netflix or digital so people went to sleep so you know a seven to seven Kevin Window for eating. The twelve hours would be physiological but most of the research shows that it's really that sixteen hour mark of not eating and that where you begin to see the clinical benefits. And that's actually what I do. I do the sixteen eight and I was wondering and people out there are wondering as well L. is this. I know you're saying there other benefits but is it more of a calorie game like people are asking if they just sort of restrict their calories. Because if I'm only eating for eight hours I know him eating. Probably three to five hundred fewer calories than I normally eat on average if I eat those same number of calories and I spread it out throughout the day longer. You're you're saying that you won't lose weight quickly. You don't I'm saying that you're not gonna get all the benefits of it it it it's a different. It's different physiology. So that's simple caloric reduction what we're doing with intermittent fasting is. We're actually changing your metabolism your really voting by not giving giving the body fuel during a certain period of time. You get hormonal changes. That actually have benefits that far. Go beyond calories. So it's it's not the same at all there is actually something that's happening with our physiology with you know cell turnover with things called Mida Qendra. These are the powerhouses of your cell that generate energy. It's shown that increases the creation of new Mitochondria. I feel so much more energy doing it. What do report that? It's funny because I personally can't do it. I know that's crazy. I've tried it. I just I I really. I'm not sure which is is really important. Point is that there is no one-size-fits-all when it comes to the sort of thing so I choose to try to get my longevity benefits from exercise and stress management although I'm not very good at that but You know there was all these things happening in your body increases. Something called a tough Aji which is basically when your body is cleaning up. The birdie cells are the dead cells in your body that toxic wait. Fasting can actually improve a tough G. So there's there's all these things on a cellular and biochemical hammock level. That are probably a little bit more exciting to people like me but you benefit from those by doing it and you don't even realize like those big words so I've I've also heard and I have friends that do this and they're like. Oh why I have coffee but I put cream. I put creamer in the coffee and the sixty calorie rule and as long as you don't exceed sixty calories salaries then you're still considered in fasting mode. What are your thoughts on that you know? I haven't seen any data to support that m you know all the studies. I'm sure that calories sneak in there. I would say if you are going to do that. Probably what I would discourage you from having any sugary Greek calories so a little bit of cream that has more fat to it may be okay but The sugar which then will trigger release of incident to insulin can really offset any of the benefits so or at least interfere. You Know I. It's interesting because some people think you know if if you feel like your blood sugars dropping really hungry you WanNa grab like a gummy bear or something to give you instant energy but you're saying that with throw off the fast more so I'm saying that would probably when we look at you know hormones like insulin that are going to respond very quickly to blood. I mean that's what you're doing. You're getting your blood sugar. But you're also triggering a release of insulin so not that it completely d d You know defeats the purpose but if we're really trying to follow it for optimal benefits I think trying to limit That sort sort of thing. You know but I've never heard of a sixty calorie rule. That's probably something made a made up. It sounds really cute. But there's nothing magic about the sixty galleries as far as Zeina from a scientific standpoint and a lot of people also want to know like what if you're super hungry and you have headaches like does that just mean fasting is not for you or is that something that will go away after you do it for a few days. I never experienced those things so I don't I don't know but a lot of people are saying they feel very like they're gonNA faint and they're are really hungry so what should they do. Yeah I think it's but maybe they that's the type of person that should ease into it a little bit more and start get their body. You know the other thing. That is very very interesting. Is that You know there's something called metabolic flexibility. which is your body's ability to go between carbohydrates and fat as as a fuel source and maybe some of those people I mean? Most of us have ample supplies of fat that we should be able to drawn to keep our blood sugar figgers stable. And that's you know that to keep our energy levels up to fuel our body we have storage forms of of of carbs in our muscle. Everybody he does so you know I would say with somebody like that. I would try to ease into it a little bit more. You know. It's a complex question. I mean but then again I mean for me. I really have a hard time with it. I have tried it I do. I feel like I get very hypoglycemic and I don't like how. Oh that feels that my feel whether or not you know I skip breakfast or dinner and neither of those are good for me but but speaking of that you'll probably away. This may come up a little bit later but I think one of the biggest mistakes that I see with people who do intermittent fasting is choosing the wrong window and research is very clear that if your window is so for example if you do a twelve. PM To eight PM. That's worse for you than doing doing like a ten. Am to six PM. The earlier window is better. Because you're wait wait say that again. So you're saying you should not eat between twelve and eight it. It should your window of so for you. You have an eight hour window that you eat right. What time is that usually usually eleven to seven? Okay so yours adds no ten to six is better. That's what a lot of the research has been I think eleven to seven is more livable. The later it gets the worse it gets because what we know is that even if you're eating exactly the same thing we your body metabolize it different later in the day and in some cases I've seen with the time restricted feeding or intermittent fasting. They're all different names for the same thing with the later window. They actually have worse metabolic outcomes where their cholesterol and blood sugar get worse so the eating window is very important. So you can't save all of your calories and binge on a huge dinner and get the benefits. That's what I'm saying