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