Intermittent fasting.
I'm dying to talk to you about this.
I eat for eight 8 hours and I fast for 6 days.
I can feel the difference.
Before we get into the pros and cons
And if you should do it, let's talk about what intermittent fasting actually is.
Human fasting is not a new concept by any means,
humans have been doing it for a millennia. Intermittent fasting is just a
re-branding of something that we have already been doing. Our bodies and their fasting state every time
we're asleep. Some people do intermittent fasting and not even know it. I mean there's plenty of times
we're at a stressful rotation in medical school, or a difficult job in the hospital where I didn't have time to eat breakfast.
That's a form of intermittent fasting and our bodies are totally capable of handling this. I know what you're thinking,
I don't want to starve myself for health benefits.
Intermittent fasting is not starving.
When you're fasting your body's using stored
nutrients and stored energy forms in order to make your body continue to function. When you're
starving, you've run out of those energy sources and are breaking down vital tissues like organs to get that same energy. There are many
different ways to go about going on one of these diets and that not only makes it confusing for you
but that also makes it very difficult to do research on it to find out how effective
it truly is, because if there are multiple ways to do it
we have to be able to test each one of those ways. The 16-8 diet, which is
not eating during 16 hours of the day. Alternate day fasting
where you eat one day fast the other day. Five and two, where two days of the week that you're fasting.
There's no hard and fast rule saying that this is the correct way of doing it. You may be wondering
how is ''IF'' beneficial to me?
There's been a lot of proposed health benefits, many of them have been proven within animal studies or lab models,
which is not the same thing as being proven in a human model,
but they are very promising now those benefits include: increased mental sharpness,
a favourable hormonal profile,
weight loss,
decreases of inflammation within the body,
decreases of certain diseases within the body.
How can IF help you lose weight?
You have an increase in growth
hormone, a decrease in insulin and that alone will help you lose weight.
Next, because you're skipping meals or even going days without eating meals, it's very likely that when you look throughout the week
you'll be eating fewer calories. Our thinking is that during 8 hours you'll eat less than you would if you're eating during 16 hours
Let's talk about these other health benefits
We know that chronic stress is not good for the body, the body's just not meant to be chronically stressed out
It's not meant to have a high heart rate, high blood pressure
Intermittent fasting is really a form of acute short term mild stress. This type of
Acute short term stress is really good for the body. What can we use as a metaphor here? Let's take exercise?
Exercise is a form of acute mild stress
What happens after exercise we have benefits for the brain?
We have benefits for weight loss
We have benefits for disease prevention. Now similarly when you stress your body through intermittent fasting
There are some benefits more autophagy, which is the removal of cellular waste?
more production of neurotrophic factors
Which protect your brain and a favorable hormonal profile with increases in human growth hormone and norepinephrine
Let's talk about some of the shortcomings of if' primarily. There's not enough guidance of what you should eat
We don't know how many calories
We don't know what foods to eat on the days or times that you actually are eating second
We don't know which form of " IF " is best. Third there are some side effects when you are fasting that people do experience headaches
mental fog
Heartburn these things do exist
It's not totally benign
4 - we don't know the consequences of
following an intermittent fasting diet long term. Most if not all of these studies are done on the
Short-term if you are eating a very unhealthy diet and then make a change you're definitely gonna see a benefit
But now does this benefit still hold up one two three ten years down the line
We don't know that yet when it comes to " IF " and five it's not easy for everybody to fight off those
Cravings on fasting days all right my final take on
" IF " I think it's a great concept with some really promising medical research behind it
I think that if you can skip a meal you can skip a breakfast
Here and there you're gonna see some benefits does that mean you should go on this very rigid
Diet where you're doing the 5 and 2 or 16 and 8 ?
I don't think we should quite make this a religious rigorous part of our everyday life
because we don't know the long-term consequences of it, but in a society that's prone to overeating a
Fasting day won't hurt and will probably help as always stay happy and healthy
So here we go
intermittent fasting kind of Aton intermittent
Yeah, it was like borderline our bodies have adapted to this sort of fasting period because of throughout the millennia
Many people are doing this already and not night
Our bodies are totally capable and have adapted to not being filled with food 24 hours ok
Why are you laughing creating more mitochondria? Which is the energy making machinery of the cell?
Energy making which is the energy center of the cell?
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