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Interview notes:
What is Intermittent Fasting (IF)? Based on evolutionary meal patterns which included periods of time with food and without food not a “no food” or water fast Includes daily “eating windows” where the goal is a longer a off period from eating Includes reduced calorie fast days 2 days/week or 4-5 days/month Fasting where you consume percentage of normal caloric intake on fast days (ranging from 25-50% of normal) How does it work? It creates a “natural" stress on metabolism Improves hormone balance and sensitivity insulin, leptin, gherkin increases HGH, BDNF, TNF Stimulates genes associated with longevity SIRT, FOXO, IGF, MTOR, AMPK, PGC1a Fasting limits feeding hormones which may impair healing What does the research on IF show? Benefits for health and chronic disease National Institute on Aging RCT with USC 70 people using FMD (fasting mimicking diet) Pursuing FDA approval - fasting therapy for cancer Fasting 4-5 days each month or more often under direction of physician Benefits similar to those associated with: Ketogenic diet Specific phytonutrients in whole foods: including resveratrol, quercetin, grape seed extract HIT/exercise Sauna Sleep!!!! (the one time we do stop eating!!) Who can benefit from IF, and eating windows Health benefits for everyone (check with your doctor) We encourage most of our patients to get a mini fast of 5-7 hours between meals, then a longer fast overnight Remember eating windows do not limit intake, just the period of time you eat Check with your doctor before starting any fasting program as many chronic disease medications/therapies can impair proper metabolism If you can give me some short bullet points for each, I will have some graphics made up with those. I would like to finish by asking you who would benefit from the IF approach, and who should avoid it. We can then tease to the next interview... 9:15 -- How do you recommend people start out on IF? 1. Decrease simple sugar intake 2. Begin working toward 3 healthy meals/day (no snacks) 3. Work toward a 12 hour eating window first, this will give you a 12 hour fast overnight 4. Progress to a smaller eating window or 5:2 IF 5. IF 2 days a week or 4-5 days a month (reduced caloric intake fasting) Are there ways to tweak it? On fast days consume all your calories at once to prevent frequent eating and potential for cheating Be sure to consume healthy fat/oils and protein in meals including fasting meals Activity and healthy protein can limit lean body mass loss What kind of weight loss is typical? Weight loss should be slow and steady with reduced calorie fasting Many times weight loss is largely fluid loss with declining inflammation Remaining active and including healthy protein on fast days can limit loss of lean body mass What are some of the problems/complaints that crop up with IF? Most of us used to small frequent meals Sugar/hunger cravings usually go away and can be associated with GI flora turnover Most of us eat as a hobby or to help with stress Are there ways to cope with those? Stay busy, break old eating habits/cycles Drink plenty of water What should I read to find more information? The Fast Diet: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting by Dr. Michael Mosley Eat, Fast, and Live Longer PBS documentary http://www.pbs.org/program/michael-mosley/ FMD - https://www.washingtonpost.com/news/to-your-health/wp/2015/06/22/heres-how-a-five-day-diet-that-mimics-fasting-may-reboot-the-body-and-reduce-cancer-risk/
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