The Intermittent FASTING MISTAKES That Make You GAIN WEIGHT! | Dave Asprey

Last updated: Jun 1, 2023

The video discusses the mistakes people make when practicing intermittent fasting, including over-fasting and not incorporating other nutrients during the fast.

The video is about the mistakes people make when practicing intermittent fasting that can lead to weight gain. The guest, Dave Asprey, discusses the different ways to fast and emphasizes the importance of not overdoing it. He also talks about the spiritual side of fasting and how it can be beneficial for self-control. Asprey suggests that fasting can be done from many things, not just food, and that it is important to listen to your body and not push yourself too hard. He also advises against water-only fasting and recommends incorporating polyphenols during a fast.

  • Fasting can be done without hunger or suffering
  • Intermittent fasting mistakes can lead to weight gain
  • Other nutrients should be incorporated during the fast
  • Over-fasting can lead to starvation and malnutrition
  • Over-fasting is not necessary for the benefits of fasting
  • Experienced or medically supervised fasting is recommended for fasts longer than 10 days
  • The spiritual side of fasting is often overlooked
  • Prebiotic fiber can help turn off the pain of fasting
  • The number one reason for fasting is to get energy

The Intermittent FASTING MISTAKES That Make You GAIN WEIGHT! | Dave Asprey - YouTube

The Intermittent FASTING MISTAKES That Make You GAIN WEIGHT! | Dave Asprey 001

Introduction to the video

  • Fasting can be done without hunger or suffering
  • Intermittent fasting mistakes can lead to weight gain
  • Other nutrients should be incorporated during the fast
The Intermittent FASTING MISTAKES That Make You GAIN WEIGHT! | Dave Asprey 002

Mistake: Over-fasting

  • Over-fasting can lead to starvation and malnutrition
  • Over-fasting is not necessary for the benefits of fasting
  • Experienced or medically supervised fasting is recommended for fasts longer than 10 days
  • Water-only fasting is not necessary and can be replaced with herbal tea or polyphenols
  • Defining fasting as going without, including fasting from other things besides food
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Mistake: Not incorporating other nutrients during the fast

  • Other nutrients, such as salt and attention, can be incorporated during the fast
  • Adding polyphenols during the fast can increase benefits
  • Not incorporating other nutrients can lead to hypoglycemia and negative effects on mood and behavior
  • Self-control benefits of fasting should not be mixed up with metabolic and cognitive benefits
  • Fasting should be done when metabolically in good shape and not during times of high stress
The Intermittent FASTING MISTAKES That Make You GAIN WEIGHT! | Dave Asprey 005

The Intermittent FASTING MISTAKES That Make You GAIN WEIGHT! | Dave Asprey - YouTube

The spiritual side of fasting

  • The spiritual side of fasting is often overlooked
  • Fasting can be used as a form of self-reflection and self-improvement
  • Fasting can be used to break bad habits and addictions
  • Fasting can be used to increase mindfulness and gratitude
  • Fasting can be used to increase empathy and compassion for others
The Intermittent FASTING MISTAKES That Make You GAIN WEIGHT! | Dave Asprey 006

Benefits of Fasting without Pain and Hunger

  • You don't have to experience pain and hunger to get the benefits of fasting.
  • Things that don't trigger the two things that break a fast are possible.
  • What breaks a fast is having sugar or carbohydrate that raises your insulin.
  • Keeping insulin low and blood glucose stable is key.
  • Not eating protein impacts a different set of enzymes.
The Intermittent FASTING MISTAKES That Make You GAIN WEIGHT! | Dave Asprey 007

Defining Fasting and Biological Markers

  • Defining biological markers for fasting is important.
  • Insulin is not the only marker of a fast.
  • Parameters for metabolic or dietary fasting are different.
  • Goals and type of fast determine the parameters.
  • Some people fast for healing the gut.
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Using Prebiotic Fiber during Fasting

  • Prebiotic fiber can help turn off the pain of fasting.
  • It feeds the bacteria in your gut, making less lipopolysaccharide.
  • It supports good gut bacteria and turns off hunger.
  • Soluble fiber helps support good gut bacteria.
  • It converts fiber into butyric acid or butyrate, a ketogenic compound.
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Intake during Autophagy Fasting

  • Moderate amounts of fat are possible during autophagy fasting.
  • Having only fat won't affect autophagy.
  • Caloric excess can inhibit autophagy.
  • No one has studied what a fat-only caloric excess looks like.
  • Having carbs and fat can turn on autophagy.
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The Fasting Mimicking Diet

  • The fasting mimicking diet turns on autophagy even though you're eating some stuff.
  • It involves very low calories for five days, about 500 calories or so.
  • It is based on research from Walter Longo, one of the top fasting experts.
  • Less than 15 grams of protein from all sources is going to maintain your state of autophagy.
  • Proteins and amino acids raise insulin, so it depends on your individual response to those.
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Fasting-Induced Adipose Factor

  • Fasting-induced adipose factor accelerates fat burning when you're fasting and fat storage when you're not fasting.
  • Bad gut bacteria can make more fasting-induced adipose factor than your liver would naturally.
  • You can manipulate gut bacteria by consuming prebiotics for good gut bacteria.
  • Colored compounds in fruits and vegetables, coffee, tea, and chocolate are all prebiotics for good gut bacteria.
  • Healthy gut bacteria can resolve the problem of gaining weight faster when you're eating.
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The Cacophony of Things Happening During Fasting

  • Mitochondria, gut bacteria, and your body's response to lack of food are all pulling you in different directions.
  • Autophagy is working to clean up the cells.
  • Fasting can provide energy even if you're eating a so-called healthy diet.
  • There are five classes of toxins made by mother nature that we're eating every day, such as lectins.
  • Lectins are defense molecules for certain types of foods that make you really hungry and mess with you.
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The Number One Reason for Fasting

  • The number one reason for fasting is to get energy.
  • Most people who practice intermittent fasting don't even know what autophagy is.
  • Autophagy is a nerd reason for fasting.
  • There are five classes of toxins made by mother nature that we're eating every day.
  • Lectins are defense molecules for certain types of foods that make you really hungry and mess with you.
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Benefits of Fasting

  • Fasting helps to avoid consuming toxins that cause inflammation and cravings.
  • Ketones produced during fasting are anti-inflammatory.
  • Fasting stabilizes blood sugar levels.
  • Fasting leads to a metabolic reset and autophagy.
  • Autophagy removes weak mitochondria and promotes the growth of new, efficient ones.
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Supplements During Fasting

  • Proteolytic enzymes like serrapeptase and nanokinase help break down waste proteins and scar tissue.
  • Activated charcoal binds to lipopolysaccharide in the gut, reducing inflammation and improving overall well-being.
  • Supplements should be limited and taken in a targeted way to improve autophagy.
  • Supplements should be taken with a clear understanding of their purpose and benefits.
  • The puritanical approach of water-only fasting is not advisable.
The Intermittent FASTING MISTAKES That Make You GAIN WEIGHT! | Dave Asprey 018

Inflammation and Fasting

  • Fasting helps to lower inflammation by avoiding toxins and producing anti-inflammatory ketones.
  • The absence of toxins is responsible for about two-thirds of the reduction in inflammation during fasting.
  • Ketones are responsible for about one-third of the reduction in inflammation during fasting.
  • Fasting leads to a metabolic reset and autophagy, which remove weak mitochondria and promote the growth of new, efficient ones.
  • Autophagy also removes senescent cells, leading to overall improved health.
The Intermittent FASTING MISTAKES That Make You GAIN WEIGHT! | Dave Asprey 020

The Dangers of Toxins

  • Toxins like phytic acids, histamine, and oxalic acid inhibit the body's ability to absorb minerals and cause cravings.
  • Mycotoxins that grow on food in the field and during storage can also cause health problems.
  • Fasting helps to avoid consuming these toxins, leading to improved overall health and well-being.
  • A clean, plant-toxin-free diet can also lead to improved health, but fasting has additional benefits like stabilizing blood sugar levels.
  • Water-only fasting is not advisable, and supplements should be taken in a targeted way to improve autophagy.
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Over-fasting and not incorporating other nutrients during the fast

  • People often over-fast and do it every day, which can lead to stress and muscle breakdown.
  • Learning how to eat is important to avoid pain during a fast.
  • Eating the right food can prevent hunger during the fast.
  • Intermittent fasting can help even on a bad diet, but eating good stuff during the window can provide more benefits.
  • Following basic principles like avoiding sugar and seed oils and eating grass-fed meat can make you feel good and less hungry.
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Burnout and Adrenal Fatigue

  • Overdoing fasting can lead to burnout and adrenal fatigue.
  • Women may experience sleep problems and hormonal issues, while men may experience hair loss and thinning.
  • Cycling fasting and avoiding fasting the same way every day can help with metabolic flexibility.
  • Having breakfast occasionally can help with metabolic flexibility and sustainability.
  • Replacing bad oils in cell membranes can make cells work better and improve metabolic flexibility over time.
The Intermittent FASTING MISTAKES That Make You GAIN WEIGHT! | Dave Asprey 024

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