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intermittent fasting.pptx
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- 2. Intermittent Fasting Whatis it? What does it have to do with keto diet? How can it help me? How to do it? Pitfalls
- 3. True or False? The body can be trained to fast We must eat 3 large meals and 2 snacks for optimum nutrition The record for the longest human fast from food was 382 days Metabolism creeps to a halt during a fast Starvation is the same as fasting What we are really feeding is our gut microbes
- 4. Contraindications to Intermittent Fasting All of the following people should NOT routinely intermittently fast: 1. Pregnant or nursing mothers 2. Diabetic patients (unless supervised by a physician) 3. Infants and Children 4. Those people who have suffered from eating disorders such as anorexia or bulemia
- 5. Intermittent Fasting: whatit is NOT IF is not CALORIE RESTRICTION IF is not STARVATION Starvation = involuntary lack of nutrition Extreme calorie restriction leading to bodily stress & protein breakdown
- 6. Intermittent Fasting is… A form of fasting Fasting = the voluntary & complete withholding of eating food, while maintaining fluid status Most commonly is a prolonged overnight fast But can be done over the course of days A few days/month or a few days/year as a “detox” A time of body healing and rejuvenation i.e. “autophagy” An enhancement of ketogenic diet
- 7. Fasting: a normal body process We were designed to NOT EAT for prolonged periods of time Religious fasting has been observed for centuries without harm to millions of people Everybody fasts overnight and between meals The body maintains energy production by a combination of glycogen burn, gluconeogenesis and ketosis The body maintains blood sugar Through breaking down stored glycogen first By gluconeogenesis in the liver
- 8. Fasting vs. calorierestriction FASTING Body turns on ketosis Ketosis causes fat loss No refeeding syndrome to cause later weight gain No stress response by body if not done in extreme Metabolic rate only decreases about 29kcal/day CALORIE RESTRICTION Body never fully turns on ketosis Fat is lost, but refeeding syndrome occurs and fat is rapidly regained Body is stressed and cortisol is high In its extreme leads to starvation Metabolic rate drops by 76 kcal/day
- 9. Fasting + ketosis= enhanced ketosis + autophagy LET’S BREAK THIS DOWN…
- 10. Fasting 101 "Fasted"just means no food is immediately available for energy production by the body. the body has to look inward for an energy supply. It will first burn through stored sugar called glycogen that is stored in the liver and muscles. Then, it will burn up its fat reserves by ketosis Only after extremely prolonged periods of starvation, the body will break down the muscles for energy.
- 11. You KNOW aboutketosis! If you've been doing keto for more than 3 days, you've already accomplished burning through glycogen and now you're down to fat. Congratulations, you’re in KETOSIS!
- 12. “Enhanced ketosis” Takes you“deeper” into ketosis by increasing the amount of ketone bodies This means you’re burning MORE OF YOUR OWN FAT! Your pee stick turns deeper purple Source: Annette Bosworth, M.D. Internal fat burn zone! Fat burned from diet
- 13. Review of themedical literature… Review article by Patterson, et al in the Journal of the Academy of Nutrition and Dietetics published 2016 Most were small studies Some mice, some human, a few cross-over Multiple types of “intermittent fasting” routines Complete Alternate Day Fasting Modified Fasting (based off 5:2 diet) Time-restricted Feeding (like 16:8 fasting) Religious Fasting (Ramadan, Seventh Day Adventists, Latter Day Saints) Source https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/
- 14. Some general similarities Decrease in insulin and blood sugar Decrease in markers of inflammation (hsCRP, TNF-alpha, etc.) Decrease in triglycerides, increase in HDL WEIGHT LOSS! (improvement in hormones associated with obesity: adipolectin and lectin) Mood stable through the fasts Sensation of hunger was not severe = NO HARM to test subjects Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/
- 15. Source: Patterson RE,et al J Acad Nutr Diet. 2015 Aug, 115 (8): 1203-12
- 16. Source: Patterson RE,et al J Acad Nutr Diet. 2015 Aug, 115 (8): 1203-12
- 17. Effects on gutbiome feeding We are feeding a whopping trillions of microbes in our gut alone made up of bacteria, archeae, viruses, phages, yeast and fungi!! These exist in a fluid volume of almost 1.5 L from mouth to anus in the human gut that stretches 30 feet! There is a natural rhythm to feeding (Circadian) and rest from feeding There is also a seasonality with feeding and fasting built in to us and our microbes 365 days of feeding is actually abnormal and NOT how ¾ of the world lives even today!
- 18. What you feedyour gut matters! Good stuff AKA “pre-biotics”; BAD stuff = “junk food” These are preferred foodstuffs for “good” gut microbes Impacts their reproduction Impacts the mucus layer of the gut Impacts cell-cell signaling Impacts inflammation via the immune system Ultimately impacts your own MORTALITY AND MORBIDITY!!
- 19. When you feedyour gut biome matters too! The gut microbiome, like our organ systems needs “down time” to self-regulate Feeding the gut microbiome is cyclical, following Circadian rhythm Food sources and their seasonal availability Times of fasting associated with food scarcity
- 20. Victoza, Bydureon Source: Cani,PD. Gut2018;67:1716-1725
- 21. Good gut biome Thick,protective mucus layer Beneficial bacterial by-products (butyrate and propionate) Anti-microbial signals that all is well or not Intact tight junctions between gut lining cells Robust, normal human immune system function Normal cell signaling for metabolism and immunity Source: Cani,PD. Gut 2018;67:1716-1725
- 22. Bad gut biome Reversalof homeostasis Thin mucus layer Bacterial overgrowth Breach of tight junctions & low grade inflammation Derangement of: Immune regulation Food metabolism Cell-cell signaling Source: Cani,PD. Gut 2018;67:1716-1725
- 23. Gut Microbiome andHuman Health Nearly 80% of all basic biologic science papers written since 1977 have focused on the gut biome and its relationship to host health and disease! This has been mostly ignored by the medical community 20 years behind “bench” research that is of clinical relevance numerous studies have reported changes in the gut microbiota during obesity diabetes liver diseases cancer neurodegenerative diseases Autoimmune diseases
- 24. What if… Instead of“Eat to Beat Diabetes” We “Don’t Eat to Beat Diabetes?”
- 25. Comparison EATING Burn primarilysugar Gain weight = high calorie intake No gut rest May proliferate wrong gut flora SAD = shortened lifespan FASTING Burns fat Lose weight = NO calorie intake Rest the gut Turns on autophagy Lifespan advantage
- 26. Intermittent Fasting isa strategy Use it to enhance ketosis Increase internal fat burn Improve blood sugar Increase weight loss Decrease inflammation Rest your gut Induce autophagy Kill cancer cells Recover from chemotherapy
- 27. A simple wayto start Start with extending your overnight fast by 2 hours, 3 days/week (14:10) Once you’re comfortable, extend it out to 16:8 If you’re tolerating 16:8 three days/week, increase to 5 days/week Ultimate goal would be 16:8 every day of the week
- 28. Be mindful ofthese symptoms… HYPOGLYCEMIA HUNGER IRRITABILITY
- 29. It’s not simplemath… It’s a biochemical shift Again, exactly like ketogenic diet to turn on fat burn But, with the added benefit of gut rest and AUTOPHAGY
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- 31. Autophagy continued… Autophagyis when strong cells do internal clean up and weak cells are induced to die. When cells don't have adequate time to clean up or die off, chronic diseases can occur. The most commonly researched ones are Alzheimer's dementia and Type 2 Diabetes. Autophagy is also protective against infection and cancer.
- 32. Conclusion It isto your benefit to NOT EAT Intermittent fasting by extending the overnight fast is easy and effective without adverse effects IF enhances ketosis IF helps you enjoy the benefits of autophagy as a cellular mechanism of rejuvenation Fasting is linked to longevity
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