This collection of clips covers a range of topics related to fasting, including associated mechanisms of healthspan and longevity, health benefits, and when and how to break the fast.
The complete episode, which is found on our member's only feed: 'the Aliquot', has the following timeline:
00:00:00 - Intermittent fasting caused an increase in bacterial richness in the gut microbiome that correlated with increased T-regulatory immune cells.
00:01:36 - Fasting mimicking diet, the ketogenic diet and autoimmune diseases
00:02:58 - Autophagy during fasting
00:04:47 - It takes 5 days of water fasting in humans in order to reduce IGF-1 levels 50%.
00:07:00 - When is autophagy occuring during a fast?
00:09:55 - Sensitivity of biomarkers of inflammation and autophagy
00:12:37 - Resveratrol is a caloric restriction or fasting mimetic compound that decreases protein acetylation via enzymes called sirtuins.
00:13:42 - Spermidine is a fasting mimetic compound found in foods like natto that directly inhibit protein acetylation.
00:14:25 - Spermidine has been shown to prolong lifespan in animal studies via increasing autophagy.
00:15:05 - Spermidine has been shown to improve memory capacity and heart function in animal studies.
00:16:51 - Aerobic exercises in a fasting state induces autophagy quicker than in a fed state.
00:21:00 - Mild caloric restriction for over 6 years induces autophagy.
00:23:35 - Rhonda discusses proxies that can be used for detecting autophagy.
00:25:15 - Intermittent fasting, prolonged fasting and healthspan.
00:28:02 - What we know about the minimal fasting time it takes to induce autophagy and apoptosis.
00:30:25 - After a fast, refeeding causes stem cells to replenish the lost cells and rejuvenate tissues.
00:33:35 - Comparing and contrasting a ketogenic diet with prolonged fasting.
00:34:02 - The most effective way to induce autophagy is exercise and prolonged water fasts.
00:37:33 - Rhonda compares the rejuvenation effect of time-restricted eating vs prolonged fasting vs fasting mimicking diet.
00:41:16 - Rhonda's thoughts on coffee breaking a fast.
00:48:44 - Calorie-free substances during a time-restricted eating window vs. a prolonged fast.
00:52:29 - Supplements and other medications outside of a time-restricted eating window.
00:54:20 - Your body metabolizes xenobiotics differently depending on the time of the day.
00:59:56 - Sauna and exercise improves cardiovascular fitness in a synergistic way.
01:01:28 - Differences between a fasting-mimicking diet vs a water-only fast.
1:03:52 - Balancing protein intake with IGF-1 and mTOR. (01:05:57)
1:11:07 - Prolonged fasting and gallstone risk. (01:13:12)
1:14:40 - Fasting and cardiovascular disease. (01:16:45)
1:15:55 - Comparing two 48-hour fasts vs one 72-hour fast for inducing autophagy and apoptosis.
1:18:40 - Rhonda talks about the benefits of fasting that are independent from ketosis.
1:23:21 - Fasting and cancer
1:25:28 - Time-restricted eating and DNA damage.
1:26:10 - Tips for time-restricted eating for people who work long hours.
1:27:25 - 12-hour vs 10-hour restricted eating windows.
1:27:57 - Time-restricted eating and breastfeeding.
1:28:50 - Diet, lifestyle, and cancer
1:32:32 - Ketosis and Parkinson’s disease.
1:33:29 - Statins, low cholesterol, and Parkinson’s disease.
1:34:01 - Ketogenic diet and blood glucose levels
1:36:50 - Fasting, sauna and muscle mass.
1:42:29 - Eating a carbohydrate rich meal before a workout
1:44:05 - Prolonged fasts and the gut microbiome.
1:51:37 - Contraindications for fasting in women.
1:52:37 - Rhonda’s tips for preventing jet lag in new time zones.
1:54:29 - Rhonda’s tips for managing circadian rhythm in shift-workers.
1:58:04 - The effects of fasting on muscle mass.
2:03:31 - Organs shrink during a fast then regrow during the refeeding phase.
2:08:03 - Supplementing with branch chain amino acids during a fast.
2:09:34 - Tips for refeeding after a prolonged fast.