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Diet Doctor podcast #42 — Bret Scher, MD

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368 views Add as favoriteIn today’s episode, I discuss the science behind occasional fasting and fasting-mimicking diets, also known as FMDs.

Do these two proficiencies achieve the same benefits? Is one better than the other? What does the social sciences say, and what are the practical causes that impact choosing one or the other?

With intermittent fasting becoming more popular among healthcare practitioners, and with the availability of packed fasting-mimicking diets, it’s time to evaluate these two munching regimens, both from the following objectives and subjective perspective.

This episode is a break from our interview-style — I’ll make the mic for the whole show. But don’t worry. We’ll be getting back to our customary interview format in the next incident!

As a representative you have access to the podcasts as soon as they are published. here.

Table of the information contained

0:05 Welcome to Dr. Bret Scher’s monologue podcast

2:06 Four categories of fasting

3:33 Intermittent fasting and chronic caloric control

5:19 Fasting in general

9:35 Fasting and the science behind it 14:06 The mark of Intermittent fasting and chronic caloric control 17:43 Fasting Mimicking Diet( FMD) 19:52 Regeneration proof in FMD 22:50 Comparing 3 types of fasting on Nutrient censors: Insulin, mTOR& AMPK 25:46 Practical the various aspects of FMD 30:22 Summary of fasting and FMD 32:56 The final word

Transcript

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Dr. Bret Scher: Welcome back to the Diet Doctor podcast. Today is a little bit of a different escapade, I don’t really have to record an introduction because the guest today is … me. I’m just going to do this on my own today and part of this is brought on by a prior podcast. So let me give you the background here. In chapter 4 I interviewed Dr. Joseph Antoun, he’s the CEO of L-Nutra.

Continue reading the full transcript

And they have a business make for a fasting mimicking food. Now during that interrogation I didn’t do a very good job of separating the topics of fasting and a fasting simulating diet. In my mentality I sort of saved them as one. I was Including them together but I didn’t really come out and say that.

So he was answering all the questions from the background of a fasting resembling food, which induces ended gumption, because that’s his area of expertise and I was sort of interpreting all that as a combination of fasting and fasting mimicking nutrition. Okay, so why am I going through all this? Because it uttered me fantasize, well what do we know about the differences between fasting and a fasting simulating diet?

What is the science, say, for one or another? And how can we as individuals decide which is better for us vary our state destinations, depending on where we’re starting from and merely depending on our social situations? And is there fairly discipline to say one is better or different than the other? So that got me thinking and saying, you know what?

I want to do another bout to dig into this a little bit deeper so that people can understand, so I was aware of and I can help you understand a little bit better. Because like I said I compared the two and addressed them as equal and I want to know if that’s right or not.

So that’s going to be our bout today, it’s going to be a little bit different format, but as always you can go to DietDoctor.com to see the full video, the full records and of course all the other information we have on Diet Doctor and all the benefits you can get by becoming a member.

So without further ado, we’re going to rush right into it. First we need to define fasting because there’s so many different types of fasting that we can talk about. So, personally I like to talk about age limited feeing, which can be anything from gobbling in a 12 -hour window and not chewing for the next 12 hours, all the way up to about 16 -8, 18 -6, or even one meal a day where you are just eating during maybe a 30 minute to two hour time window, you’re mostly having one snack; to me that’s time inhibited feeing.

Well then you talk about periodic fasting or intermittent fasting, which is anything more than 24 hours, where you’re going more than a full era of not chewing- that’s fasting. Now a fasting simulating food is when you’re still eating calories throughout the entire day, but it’s in a way that’s meant to imitation the physiology of fasting. And this is sort of, I guess you could say a brand-new hypothesi that’s come up now with a commercially available product which is backed by some study, which we’re going to talk about.

And then of course there’s chronic caloric restriction that’s just over the long-term- months, times, decades, abbreviating your caloric intake to again hopefully beneficially impact your metabolic health, your longevity, your lifespan. So term restricted devouring, sporadic fasting, fasting mimicking diet and chronic caloric restriction; those are what I see as the four lists. Now a lot of this talk about intermittent fasting has come from benefits discipline has shown from chronic caloric regulation.

Pretty much regardless of the life form, from yeast and bacteria all the way up to primates, chronic caloric control improves health span. The beasts are healthier longer in their life. They don’t get cankers as earlier. And for most of them it actually depicts a longevity benefit, they actually live longer as well. Now with the primates there’s been a little bit of a contradiction with two main studies, one evidencing benefit, one evidencing no benefit for longevity, but irrespective, health span improves.

So chronic caloric regulation improves health span. But here’s the kicker, there’s that old-time joke, well, we don’t know if reducing your calories long-term conclude you live longer or not, but it sure feels like you’re living longer. I mean and it’s no fun. People don’t like to chronically reduce their calories for long periods of time. It’s just not that amusing for most people. And also there is that concern of resetting your lie metabolic frequency.

Then all of a sudden your torso goes into starvation mode and existence procedure. This is because we have some calories coming in but not quite as much as we really want. So we’re going to lower the basal metabolic charge. So I’m burning fewer calories at rest, that’s my survival mode. So there may be some benefit at first, that then the benefit becomes harder to maintain over age. So that’s part of the concern with chronic caloric restriction.

So intermittent fasting or a short term fasting mimicking nutrition, those help to get the benefits of chronic caloric control without the downsides. So we’re going to talk a little bit more about that, but firstly, like I was indicated in the intro, is one better than the other? Is fasting or fasting mimicking diet better than the other? Do they fulfill similar or different benefits?

And are certain changes of people better off for one or the other? Before we answer that question we sort of have to ask though what are we trying to accomplish because we all have different objectives. Is our aim losing value? Is our goal reducing our blood sugar and improving our diabetes and reducing insulin? Is it shortening our blood pressure, changing our lipids or is it this concept of longevity, living longer, or having a higher health span? They’re all same, but yet also different depending on exactly what you want to get out of it.

And that’s where looking at the science makes an impact out. Now, interestingly fasting is sort of a … I guess you could say it’s a new topic in terms of health and science, but it’s been around for centuries, principally for religious and cultural reasons. The Ramadan fasting didn’t come about because they were worried about autophagy and mTOR and all these fancy science words we use now.

It’s been around for centuries for culture but now it’s getting a resurgence in drug. And it’s taken a frameshift because we’ve always been- I say use the royal we for remedy … we’ve been afraid of parties going into starvation mode and not eating and the dangers that it can bring on. A fortune of studies looking at the dangers of fasting looked at people who were malnourished people who were underweight, which is a completely different concept when you talk about people who are overweight or have diabetes or looking to change their health in ways like that.

So it makes up the notions though of, before we talked about, who should be doing fasting, who should not be doing fasting. And again it’s the malnourished people, people who are already underweight, parties with anorexia nervosa, certainly people who are pregnant or breast-feeding and then most kids and I throw in the towel the word “most”, because if a kid is severely overweight or has diabetes, then sporadic fasting may have a role.

But when you talk about the growth trajectory of girls, fasting becomes a little bit more controversial, so certainly should be done under careful watching. But for most adults who don’t fit those other criteria, fasting, at least for the short term, is generally moderately healthful.

One of the big concerns though is if you are taking blood pressure medicines or more importantly blood glucose levels remedies like insulin or SGLT2 inhibitors or sulfonylureas, doses that can lower your blood glucose levels or in the case of the SGLT2 inhibitors can increase the risk of ketoacidosis, if you’re do those drugs you have to work with your doctor with fasting. And anybody with any chronic medical conditions needs to discuss this with your doctor.

This podcast as with all our podcasts are conveyed for just some general information for you to assimilate and is collaborating with your healthcare provider to make sure you’re doing this safely. Because with fasting and taking medications that lower your blood sugar you can be at risk for dangerously low-toned blood sugar. So delight be aware of that.

Always important to know who should not be fasting though before we talk about who should be. Too the elderly, the frail, this is not for them. Another abstraction is how should you feel when you’re fasting. And it’s okay to be a little bit hungry, it’s okay to feel a little bit lower energy, it’s okay to have a tiny bit of lightheadedness when you stand up, but you should not feel only wiped out, fatigue and unwell.

You shouldn’t feel nauseating, you shouldn’t be dizzy all the time. I signify those are signs that something’s going wrong. And on the one side it chimes a bit silly, even though they are I say that, but I’ve seen beings do this because they listen all the benefits of fasting so they say,” I just need to toughen up. I simply need to stick through this .” Well , no, it’s not for everybody.

And if you are feeling unwell, stop, boozing and eat and consult your specialist certainly if it’s not will cease to exist. So fasting is not supposed to be something that feels frightful, that you just have to get yourself through. It’s not going to be the most fun thing you do, it’s not going to be the most comfortable thing you do, but it shouldn’t feel like a struggle the entire go.

So that’s an important abstraction as well. All liberty , now that we’ve got all that other action , now let’s jump into the science a little bit. So part of the problem and talking about the science of fasting, intermittent fasting or a fasting resembling nutrition, is the protocols are very different. Are we talking about alternate day fasting where you eat commonly for 24 hours and then you do 24 hours of no eating at all, or even 24 hours of like 500 cal?

Or are you talking about a week of fasting of time hydration? Or are you talking about a 5:2 blueprint where you eat commonly for five days and fast for two days? There are lots of different protocols. Now interestingly, most of the evidence that I’ve come across, came from this alternate day fasting protocol 24 hours on, 24 hours off, some with severe calorie restraint, some with no food. But that’s where I summarize most of the evidence for fasting. And you are well aware, weight loss is the most consistent feel.

Pretty much any fasting protocol, you lose weight and that determines feel. You’re not taking in calories, so you’re going to start burning your own calories, your own solid for fuel and you’re going to lose weight … that realise appreciation. But some of the other factors that were pretty impressive and backed by literature is improved blood sugar, improved insulin resistance, lower blood pressure, lower haemoglobin A1c, this all part of this metabolic syndrome, this metabolic disease, that is a lifestyle disease from too many calories, too many carbohydrates.

So if you can reduce that with fasting, the evidence shows that those improve. Interestingly not many of these studies though are done on people with diabetes. Most of these studies are done with overweight parties, but not inevitably people with diabetes.

Now that’s where we can turn to some of these anecdotal reports, some amazing reports by Dr. Furmli and of course by Dr. Fung at IDM that precisely with three days of fasting, they get beings off of insulin completely and there are some produced anecdotal reports. Of trend it doesn’t mean it happens that behavior with everybody, but it shows you the dominance of what it could be used for, for patients with diabetes.

I’d love to see more studies in cases with diabetes, but for the most part beings are just overweight or insulin resistant. The studies certainly show that those improve. Now lipids I find it interesting point, of course as a cardiologist I have to deplete a little extra time on lipids, but triglycerides lower across the board, HDL does tends to go up a little bit with fasting.

Probably not as much as if you’re eating a high-fat diet, but HDL does go up a little bit and LDL, is interesting, because some studies establish LDL goes down, and some studies show LDL goes up. I imagine a lot of it has to do with the duration of fasting. For instance one study from back in 1999 showed that seven days of fasting increased LDL and ApoB, but shorter terms of fasting can lessen it.

And then we don’t have as many studies for a few weeks, or two or three weeks, but I’m less pay great attention to that. In the short-term it can impact LDL. But again, exactly what we we after? Personally as a doctor I’m not worried about what happens to your laboratories in the course of the coming dates or weeks. I want to know what happens in the long-term. So great question is,” Is this sustainable ?” And all your laboratory vary is going to be sustainable?

And that’s where I foresee the triglycerides are shown to be fairly consistent and stable if you can do intermittent fasting. With the LDL I’m less convinced that there’s going to be a longer-term altered in the LDL with fasting, although there was another study in 2013 that showed the LDL size improved. So less of the small dense or LDL and more of the larger little dense LDL with merely 10 weeks of alternating date fasting.

So I think there is some jolt there and again that starts along with improving metabolic health. So the science fundings in fasting, certainly in intersperse period fasting, improved blood sugar, improved insulin, improved blood pressure and improved triglycerides and HDL, improved weight, all of the things that go along with this metabolic syndrome. And again it utters appreciation, you are lowering your insulin tiers.

And insulin is thought to be a main trigger of this whole metabolic health, that we have too high insulin positions that are just persistently elevated and fasting is a great way to lower those. Now one of the other most important hypothesis about intermittent fasting is the way it differ from chronic caloric control. Because remember I said the concern about chronic caloric restriction was lowering your resting metabolic proportion and too losing muscle mass.

Those are some of the main concerns of chronic caloric restraint. So intermittent fasting for 1 to 3 daylights actually increases your rest metabolic pace, which symbolizes at rest you’re actually igniting more calories. Now at first it seems extremely good to be true. I’m not taking anything in and I’m burning more calories. But that’s what the science pictures.

Within one to three days you actually increase your lie metabolic charge and it attains appreciation from an evolutionary standpoint. If you’re not eating, that means you need to go out and find meat. And you’re not going to do now that as well if your person starts to shut down and decrease your vigor expending. You need to be able to go out there and have enough energy to find your nutrient. So from an evolutionary position I think it kind of becomes feel.

But your form can actually improve your rest metabolic charge for the first three days. In addition your growth hormone mounts and that’s important because that can help with muscle growth. So if we are concerned about losing muscle mass in the short-term of fasting, it actually looks like our organization is smart enough to be able to compensate for that and increase our raise hormone positions so we can actually not lose muscle mass.

Now beyond three days it gets a little murkier I guess you could say. There’s some exhibit to suggest we do loose a fair extent of muscle mass if we fast beyond three days. But the three-day mark seems to be sort of the sweetened discern. And again, the studies for longer than three days are a little contentious because it depends on the patient population. Are you overweight or are you not? Do you have plenty of excess oil to supply or do you not?

And that makes a difference. But the other concept that I think is important and I haven’t seen as many studies on this but staying physically active during intermittent fasting can help maintain muscle mass as well. So don’t use this as an self-justification …” I am not feeing, I’d better not employ .” Go for saunters, do some torso value employs, keep your muscles encouraged to help prevent any potential muscle loss.

And one other potential very interesting benefit from intermittent fasting is in cancer treatments. So not cancer treatment alone but augmenting cancer treatment. There’s some suggestion that fasting, inhibiting all caloric uptake, can actually sensitize tumor cells to chemotherapy and radiation therapy. Now this is still in its infancy and there’s a lot more evidence that we need to think before comes mainstream. But major institutions like University of California San Francisco, their cancer organization they promote this.

And it’s a big turnaround from sort of the common doctrines for cancer rehabilitation because it used to be, you time need to get as countless calories as you are eligible to, because chemotherapy and radiation therapy it’s difficult on their own bodies, can see you disgusting, it is capable of offset you not want to eat, it is capable of constitute you weak, so you need to get as numerous calories as possible.

Some academies even recommending like the Dairy Queen blizzard shakes to get as countless calories but that seems like the last thing you want to do is leant more gasoline to the fire by giving yourself more carbohydrate, higher insulin stages when you’re undergoing this therapy. Now there’s a suggestion that intermittent fasting may actually help sensitize tumors and help you do better with your treatment. So something to clearly discuss the matter with your specialist.

Again don’t do it on your own, that’s something you certainly need to discuss with your specialist as you’re going through this, but it’s very interesting, and we should look forward to more studies coming on the road. Now let’s switch for a second for the fasting mimicking nutrition. This is the importance of differencing between the two.

That was the social sciences behind occasional fasting, primarily alternating epoch fasting. Now the science behind an sporadic- I’m sorry, the social sciences behind a fasting resembling diet. So firstly let’s define what a fasting resembling nutrition is. Most of such studies are done with what’s commercially available. That constructs gumption, they have a product to promote and “theyre going to” do discipline was endeavouring to do that. I’m not faulting them. You know, it’s just how we’ve gotten some good science.

The way this product is set out … on day one is about 1000 cal, 25 g of protein, 62 g of overweight and 85 g of carbohydrates approximately. Days two through five, it’s about 700 cal, 15 g of protein, 34 g of fatty and 82 g of carbs. So the key being lower calories, low-protein and relatively high carbohydrate. I mean for people who are on a keto diet, 20 g of carbs a date, they ponder look at this, I think this is crazy.

There’s no way I’m going to eat 80 g of carbohydrates per date, but when you look at the general population 85 g of carbohydrate be less than certainly the standard American diet or the standard westernized diet. But for most people previously following low-carb and keto, this is actually an increase in carbohydrate which is interesting and I’ll talk about it. The one that’s commercially available is plant-based and low-pitched saturated solid and there has been one human study with 71 patients who did this fasting mimicking diet five days per month for three months.

And what they found was weight went down, glucose went down, triglycerides was downed and CRP, an inflammatory marker, was downed. And so did IGF-1, and we’ll talk a little bit about IGF-1. But you can see how it’s sort of same to what the fasting proved with the blood sugar, the blood glucose, the triglyceride, the markers of metabolic illnes and insulin resist improved.

Interestingly, those who are at higher hazard or sort of started off from a worse baseline improved more and those who were at lower risk or started off from a better baseline still improved, but improved less. So that fixes sense. The further you have to go, the more impact you’re going to get on this type of intervention.

Now the question about IGF-1; they seem to make a big deal about lowering IGF-1, because that is a growth hormone, a emergence tonic and has been associated with increased risk of cancer. But we also need it for muscle growing. So if you’re lower IGF-1 and you’re not doing anything else to stimulate muscle growth do you put yourself at risk for sarcopenia?

And again that’s why you probably don’t want the chronic calorie restriction but maybe five days of this per month as they did might still be beneficial with periodic lowering of IGF-1. So I think that’s got some potential. Now a lot of the evidence that they have to support this come from my studies.

And this is where some of the most exciting stuff is, although it’s not yet in humen which realise it- I have to temper my ebullience a little bit but in mouse studies they showed that liver cell regeneration, they established shrinkage of organs that then regrow upon refeeding and one study even had demonstrated that pancreatic beta cadres could renovate. So nature 1 diabetic mice could change their diabetes. The same with “Alzheimers disease”, a mouse sit for Alzheimer’s disease and a mouse model for multiple sclerosis, all testified benefit.

So there’s a lot of agitation about this but we have to see it translate to humen firstly. So it’s this concept of mostly regenerating ourselves, going younger cells, and part of this is what we talk about with autophagy as well, that we can recycle and get rid of some of the older less well-functioning and potentially hurtful cadres and replace them with newer cadres. I mean that truly is sort of the Holy Grail of longevity.

That’s how you are eligible to reach yourself younger, multiply your health span and live longer. So if you have a pet mouse, seems to make sense to have him try it, but for us, I’d like to see some human data but it’s certainly energizing. Now what’s hard to know is, is that something that’s only for fasting simulating nutrition or does it apply to intermittent fasting as well? We don’t have studies equating one to the other.

The intermittent fasting studies haven’t looked at this as much. But personally I don’t see any reason why it would be different. They noticed the regeneration on the refeeding, so sort of when you finish the fasting simulating nutrition on daylights like six and seven it’s when you start to see a lot of the cell regeneration.

So that originates me think it has more to do with fasting and then starting up your calories again and not so much about the small amount of calories that you have during the fasting mimicking food, if that shapes gumption. So the bottom line is I think they are pretty similar, the fasting and the fasting resembling nutrition.

When it comes to metabolic state they both abbreviate your glucose, they’re both going to improve the markers of metabolic sicknes, they lower triglycerides, they can improve blood pressure and of course cause weight loss. Now what about longevity? Because that is a big reason why a lot of parties look at fasting. And it’s so hard to study longevity in humans, you just really can’t do it. So it’s a lot of mouse studies, some primate studies.

And some markers that we have to make sure we are following the right one and that’s the question of, you know, IGF-1. And we listen a lot about the nutrient sensors: insulin, mTOR, mammalian target of rapamycin and MP kinase. Those are the sort of the three nutrient sensors that for longevity the belief is we want to reduce them. Well, insulin, we know about it, we hear about insulin all the time and fasting obviously increases insulin, periodic fasting can reduce insulin.

Now curiously, a fasting simulating nutrition for most people should abbreviate insulin if they are coming from a high carb diet. I’m really strange if you come from a low-carb or keto diet what’s it going to do to your insulin ranks because you’re actually gobbling more carbs than you were before. So I actually have some skepticisms whether fasting mimicking diet is going to be beneficial for beings arriving from a low-carb background in terms of insulin.

Then there’s mTOR. MTOR similar to IGF-1 I think is something that we want to selectively regulate, because mTOR is necessary for growth, for muscle proliferation. We don’t want to suppress it so much that we lose muscle mass, because then we risk debility. And here’s one of the important points about longevity study; things can be a trade-off, right?

So just because we’re lowering something that’s associated with a cancer jeopardy, so the thinking is chronically high mTOR increases raise which can increase swelling of potentially dangerous cells like cancer cells or cadres in the brain that can cause Alzheimer’s disease, but they too provoke muscle proliferation. So if we get rid of it, the trade-off is we become more frail and then our risk of infections or frailty.

So are we are genuinely benefiting ourselves? So we don’t know, it’s all one large-scale guess. So that’s where this concept of intermittent fasting, intermittently quelling mTOR seems to be pretty exciting or potentially profitable. And that’s why this is a low-protein fasting mimicking diet. So the fasting mimicking food and occasional fasting I think are pretty equivalent in terms of how they impact mTOR. MP kinase is a pure nutrient sensor, so that’s just calorie, so obviously fasting is going to impact that as well.

And the fasting simulating diet is likely low-grade fairly that it’s going affect that. It’s hard to measure in humen although the mouse studies seem to indicate that. So why they go through all this? Well, again because it’s equating fasting and fasting mimicking diet. So again I think fasting acquires, occasional fasting wins, because it’s going to hit all the markers, it’s definitely going to hit insulin and mTOR and MP kinase, you are going to get all the metabolic benefits.

Fasting mimicking diet likely “il go to” but I still have that question about insulin. Now let’s get to the practical area of it. So a little personal, I’ve tried three to five days of fasting … I disliked it, I got to be honest with you … I do not loved it, I don’t feel great on it. I tried the fasting resembling nutrition and it was a lot easier for me.

So that’s me, I have plenty of patients and you can see plenty of tales on Diet Doctor, people time sail through fasting and they do wonderfully with it. So if you are that type of person and you can do three or five days of fasting with merely water, simply electrolytes, a little of tea, standing well-hydrated but no calories, I think that’s the best way to go and I anticipate the science probably subscribes that as well. How often to make love? That’s a little more controversial.

Probably anywhere from one to four times per year, I don’t know if you need to do it more than that, but again that’s sort of like an educated guess based on the science rather than hard-boiled science, but where the fasting mimicking diet truly has a role from my position is for parties like me, people who struggle with fasting and don’t enjoy it. And that can be from a psychological conclude, it can be from a social reason.

I hate sitting down at the dinner table with my spouse and kids and I’m just staring at a space illustration or “ve been staring at” my herbal tea while they’re eating. That’s challenging psychologically. But if I have even a little of meat, it makes a difference. So the fasting simulating nutrition can really help from that psychologist perspective.

Now the commercially available one is very nice because, you are well aware, I open my box and I’m only eating what’s in this box. I have no decisions to see, I can’t cheat or fudge, it’s just whatever is in this box. It’s also treated and boxed and not real food. So I’m a fan of sort of creating your own fasting mimicking diet and I would like to see it a little bit different. More like 500 cal and much less carbohydrates. Try and stick with 20 g of carbohydrates to make sure you’re still impacting your insulin tiers.

And you still want your protein to be low, about 10 g or so of protein, with the rest coming from solid. You can get your fatty from macadamia nuts and olives and avocado and you can cook a little bit of steam veggies with olive oil. That is likely to be your fasting simulating food. The thing is to have it clear what you can eat during the day so there’s no question marks. Because again that goes into the psychology of nutrient.

So as a quick digression, one of the lessons I learned going through all these experiments with fasting and fasting mimicking food is what a complicated relationship we have with food. And I know that it’s probably not a bombshell for most people, but it’s interesting to go through the process and interpret what you learned.

Just the apprehension of food, knowing that is there or not there, the texture and the crunch and the social characteristic of being with other beings. Those are real issues that we have to address. We can’t just tell people,” Just don’t eat and you’ll is a good one .” We have to address these issues because they go through people’s minds. Some of the second thing I learned are kind of how ludicrous our portion sizes are.

When you can do a fasting simulating nutrition and you recognize “youre not” that hungry and then when you start to get back to your regular food and you go out to eat and you see how gigantic these sections are, it’s obscene how big the issue is. So I envision a fasting and fasting mimicking diet experimentation for parties is very good to sort of help with the rest of your life to understand how as national societies our segment sizings have gotten a little bit out of control.

One of the other large-hearted things I learned is this concept of hunger. Like how we feel hunger and how we react to hunger. Because remember, in the start I said, it is like the medical community has this fear of hunger and it’s been instilled in people that we have to avoid hunger at all cost. Hunger is not that large-hearted of a treat and that is necessary a fast or a fasting resembling food to understand that.

Hunger is all relative and it’s so interesting that most people agree that hunger is worse in sort of the first 24 to 48 hours of a fast and then it gets better and you can realize that you can live with hunger and even you can readjust your sensation of what hunger means and that’s an important exercise for beings.

So beyond all these scientific benefits of fasting and fasting mimicking nutritions, I really enjoy the psychological benefits for myself and for my patients and I think you might be able to benefit from that as well, because it actually helps you reset your thirst clues and then the rest of your life whether you are doing time curtailed devouring, whether you are doing intermittent fasting or time eating usually, you is aware that those hunger clues imply and that they don’t mean as much as you thought they did.

So that’s sort of my rundown of both the science and the practical aspects of fasting, occasional fasting and a fasting resembling nutrition. In summary the science is still in its infancy, we’re going to learn a lot more. I don’t know that there’s a whole lot of discipline saying one is better than the other but my edition of fasting mimicking nutrition would definitely have lower carbs to try and lower insulin more.

I like it for the mental and the social aspect of it, but don’t think it furnishes anything more than intermittent fasting does. Now the last point I’ll impel is when you divulge your fast it’s not like you go right back to eating a full meal, because your body is not going to be happy with that. So you have to think about it if it’s a three or a five- say it’s a five daylight fast … you have to think about it as a six period fast.

It’s five days of fasting, one day is a transition day and then back to your regular food. The change era being some light snacking, still try and stand low-carb , not full meals hitherto, maybe some soup, some bone broth, that type of thing and then on your next day that’s when you can sort of get back to your regular nutrition.

Remember to remain hydrated, add-on with electrolytes, remember the precautions we talked about in the start and of course this doesn’t mean everybody should run out and try it. This is just information for you to assimilate. If you have any medical problems or you’re on any drugs make sure you talk to your physician before doing it.

But hopefully this helps you understand sort of the differences and similarities between fasting and fasting mimicking nutrition. I know it facilitated me and it facilitated me to sort of bring closure to that other episode where I didn’t do as good of a task separating the two. Thanks for meeting me and hopefully you experienced this format. I know it’s a little bit different.

Make sure you go to DietDoctor.com for the full transcripts and of course all our templates, our videos and all the benefits you can get by being a Diet Doctor member as well. Thanks a lot and have a great day.

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About the video

Recorded in San Diego, November 2019, published in March 2020. Host: Dr. Bret Scher Filming: Londen Productions Sound: Dr. Bret Scher Editing: Captur4 Project

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Previous podcastsDiet Doctor Podcast #42 with Bret ScherDiet Doctor Podcast #42 with Bret ScherDiet Doctor Podcast #42 with Bret Scher3 2:25 This bout is a break from our interview-style — I’ll take the mic for the whole show and discuss the science behind sporadic fasting and fasting-mimicking foods, also known as FMDs.Diet Doctor Podcast #31 – Dr. Ken BerryDiet Doctor Podcast #31 – Dr. Ken BerryDiet Doctor Podcast #31- Dr. Ken Berry5 1:26 Dr. Ken Berry wants us all to be aware that much of what our physicians say may be a lie. Maybe not an outright malicious lie, but much of what “we” believe in medicine can be traced back to word-of-mouth doctrines without a technical basis.Diet Doctor Podcast #9 —  Dr. Ron KraussDiet Doctor Podcast #9 —  Dr. Ron KraussDiet Doctor Podcast# 9 — Dr. Ron Krauss5 5:25 Dr. Ron Krauss helps us understand the nuances beyond LDL-C and how we can use all the available data to help us better understand what we know and do not know about cholesterol.Diet Doctor Podcast #33 – Dr. David UnwinDiet Doctor Podcast #33 – Dr. David UnwinDiet Doctor Podcast #33- Dr. David Unwin4 3:25 Dr. Unwin was on the verge of retiring as a general rehearse physician in the UK. Then he found the capability of low-grade carb nutrition and began facilitating his patients in ways he never felt possible.Diet Doctor Podcast #11 with Amber O'HearnDiet Doctor Podcast #11 with Amber O'Hearn45: 29 Although it is new in popularity, people ought to have practising a carnivore diet for decades, and possibly centuries. Does that mean it is safe and without concern? Diet Doctor podcast #7 – Megan RamosDiet Doctor podcast #7 – Megan RamosDiet Doctor podcast# 7- Megan Ramos5 4:01 In the seventh episode of Diet Doctor Podcast, Megan Ramos, co-director at IDM program, talks about intermittent fasting, diabetes and her work together with Dr. Jason Fung at the IDM clinic.Diet Doctor Podcast #16 – Dr. John LimanskyDiet Doctor Podcast #16 – Dr. John LimanskyDiet Doctor Podcast #16- Dr. John Limansky4 3:49 What does biohacking actually aim? Does it have to be a complicated involvement, or can it be a simple lifestyle change? Which of the innumerable biohacking tools are really worth the asset? Podcast #21 Nina TeicholzPodcast #21 Nina TeicholzPodcast #21 Nina Teicholz5 7:12 Hear Nina Teicholz’s perspective on the faulty dietary specifications, plus some cash advances we have built, and where we can find hope for the future.Diet Doctor podcast #8 – Dave FeldmanDiet Doctor podcast #8 – Dave FeldmanDiet Doctor podcast# 8- Dave Feldman5 6:06 Dave Feldman has done more to call into question the lipid hypothesis of heart disease than practically anyone over the past few decades.Diet Doctor Podcast #41 with Brian LenzkesDiet Doctor Podcast #41 with Brian LenzkesDiet Doctor Podcast #41 with Brian Lenzkes5 7:03 Dr. Lenzkes being of the opinion that, as physicians, it is very important to articulated our self-esteems aside and do our best for our patients.Diet Doctor podcast #1 – Gary TaubesDiet Doctor podcast #1 – Gary TaubesDiet Doctor podcast# 1- Gary Taubes5 7:26 In our very first podcast episode, Gary Taubes talks about the difficulty of accomplishing good nutrition discipline, and the atrocious consequences thereof the bad science that have reigned the field for too long.Diet Doctor podcast #14 with Dr. Robert LustigDiet Doctor podcast #14 with Dr. Robert LustigDiet Doctor podcast #14 with Dr. Robert Lustig4 7:31 The debate incomes. Is a calorie merely a calorie? Or is there something precisely risky about fructose and carbohydrate calories? That’s where Dr. Robert Lustig comes in.

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