How FASTING Can Help You LOSE WEIGHT, LIVE LONGER, and THINK CLEARER

Last updated: Jun 1, 2023

The video discusses the benefits of fasting, including weight loss, improved cognitive function, and increased lifespan, and explores different fasting protocols and their effects on the body.

The video discusses the benefits of fasting, including weight loss, improved cognitive function, and increased lifespan. The speaker emphasizes the importance of water-only fasting and recommends fasting for 3 days a month, 7 days every 3 months, and 14 days once a year. He also discusses the importance of caloric restriction and manipulating hormones like insulin and mTOR to achieve optimal health. The speaker also mentions the use of drugs like metformin and rapamycin to slow down mTOR and increase autophagy, which can help break down dysfunctional proteins and organelles in the body.

  • Fasting can free up mental bandwidth for other things and improve productivity, relationships, and self-development
  • Water-only fasting should be done while resting to maximize detox and preserve lean tissue
  • Caloric restriction is not just about calories, but also about hormones
  • mTOR is a critical energy sensor that can be manipulated through drugs, exercise, and fasting protocols
  • Autophagy is the process of breaking down damaged proteins for rebuilding and can be enhanced through exercise
  • Intermittent fasting involves fasting for 12-16 hours every day and promotes healing and minimizes overeating
  • Supervision is recommended for fasting to ensure safety and proper elimination of mobilized toxins
  • Fasting triggers detoxification by mobilizing fat reserves, which contain toxins
  • Self-experimentation is important to find the best fasting protocol for each individual

How FASTING Can Help You LOSE WEIGHT, LIVE LONGER, and THINK CLEARER - YouTube

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Introduction

  • Food can take up mental bandwidth that could be used for other things
  • Fasting can help with productivity, relationships, and self-development
  • Water-only fasting should be done while resting to maximize detox and preserve lean tissue
  • Fasting for 3 days a month, 7 days every 3 months, or 14 days once a year can be beneficial
  • Self-experimentation is important to find what works best for each individual
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Caloric Restriction and Hormones

  • Caloric restriction is not just about calories, but also about hormones
  • Vegan and vegetarian diets do not necessarily mean a healthy diet
  • When insulin is high, the body stores body fat
  • When insulin is low, the body burns body fat
  • Fasting can help with glucose, insulin, and mitochondria function
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Manipulating mTOR

  • mTOR is a critical energy sensor that can be manipulated through drugs, exercise, and fasting protocols
  • Microdosing rapamycin and other mTOR inhibitors may become popular in the future
  • Metformin and berberine are safe drugs that can affect mTOR and AMPK
  • AMPK and mTOR are key cellular switches that guide autophagy and govern whether or not the body breaks down dysfunctional proteins and organelles
  • Autophagy can help clear dysfunctional appliances in cells, such as mitochondria and endoplasmic reticulum
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How FASTING Can Help You LOSE WEIGHT, LIVE LONGER, and THINK CLEARER - YouTube

Conclusion

  • Fasting can have numerous benefits for weight loss, cognitive function, and lifespan
  • Self-experimentation is important to find the best fasting protocol for each individual
  • Caloric restriction is not just about calories, but also about hormones
  • mTOR is a critical energy sensor that can be manipulated through drugs, exercise, and fasting protocols
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Autophagy and Exercise

  • Autophagy is the process of breaking down damaged proteins for rebuilding.
  • Exercise enhances autophagy by breaking down glycogen for energy.
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Intermittent Fasting

  • Short-term intermittent fasting involves fasting for 12-16 hours every day.
  • Eating a whole, natural food diet during the 8-hour feeding window is recommended.
  • Intermittent fasting promotes healing and minimizes overeating.
  • Periodic water-only fasting for 5-40 days is also recommended.
  • Water-only fasting mobilizes fat reserves, including visceral fat, which contains toxins.
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Supervised Fasting

  • Not everyone is a good candidate for fasting, and some medical conditions can be worsened by fasting.
  • Supervision is recommended to ensure safety and proper elimination of mobilized toxins.
  • Animal foods are a major source of toxins in the body, and fasting can be more difficult for those on high animal food diets.
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Toxins and Fasting

  • Fasting triggers detoxification by mobilizing fat reserves, which contain toxins.
  • Animal foods are a major source of toxins in the body, as they biologically concentrate toxins from the environment.
  • Refined animal products, like refined plant products, have higher concentrations of toxins.
  • Elimination of mobilized toxins occurs primarily through the kidneys, which can be overloaded if not functioning properly.
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Benefits of Fasting

  • Highly processed foods are the biggest sources of concentration of chemicals, not whole foods.
  • Fasting mobilizes undesirable materials in the body.
  • Fasting and exercise leads to more weight loss, but more of it is lean tissue.
  • Fasting and rest mobilizes predominantly visceral fat.
  • Resting during water-only fasting maximizes detox, preserves lean tissue, and maximizes fat loss.
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Importance of Self-Experimentation

  • There is no one-size-fits-all approach to diet and exercise.
  • Be open to experimenting with different diets, such as plant-based, paleo, or keto.
  • Realize that this is a lifestyle change, not a race to the finish line.
  • Intermittent fasting is useful, but find what works for your body.
  • Some people may go too aggressive with time-restricted feeding or intermittent fasting.
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Intermittent Fasting and Autophagy

  • Intermittent fasting is advocated in both of the speaker's books.
  • Autophagy pathways are upregulated during longer periods of fasting.
  • Autophagy kicks in depending on how much inflammation is in the body and insulin levels.
  • Some people may have difficulty getting into ketosis and need to get their biomarkers in check first.
  • There is currently no practical clinical way to gauge autophagy.
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Recommendations for Fasting

  • Make sure you are a good candidate for fasting with a history exam and lab.
  • Rest during water-only fasting to maximize benefits.
  • Be open to experimenting with different diets and fasting protocols.
  • Realize that this is a lifestyle change, not a quick fix.
  • Intermittent fasting can be useful, but find what works for your body.
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Benefits of Fasting

  • Fasting can help with weight loss.
  • Fasting can improve cognitive function.
  • Fasting can increase lifespan.
  • Continuous glucose monitoring can help track the effects of different foods on glucose levels.
  • Fasting protocols include fasting three days a month, seven days every three months, and 14 days once a year.
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Intermittent Fasting Protocols

  • Alternate day fasting, 5:2, and 16:8 are different fasting protocols.
  • Time-restricted feeding involves eating earlier in the day and cutting off at a certain time.
  • Autophagy is tissue-specific and can be both good and bad depending on the context.
  • More fasting is not always better, and it is important to consider individual goals and limitations.
  • Too much fasting can negatively affect sleep, recovery, and muscle performance.
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Personal Experience with Fasting

  • A five-day fast can negatively impact productivity.
  • A 72-hour fast is doable, but the last two days can be difficult.
  • Consistent and shorter fasting, such as a 24-hour fast once a week, may be more beneficial for longevity.
  • Autophagy is influenced by circadian rhythms and epigenetics, similar to exercise.
  • Individual motives and goals should be considered when deciding on a fasting protocol.
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Conclusion

  • Fasting can have numerous benefits, including weight loss, improved cognitive function, and increased lifespan.
  • There are different fasting protocols to consider, and it is important to find one that works for individual goals and limitations.
  • Consistent and shorter fasting may be more beneficial for longevity.
  • Individual motives and goals should be considered when deciding on a fasting protocol.
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Fasting for Consistency and Longevity

  • Fasting every Monday for 24 hours can lead to fasting for 16 of the entire year, which is close to the 20 calorie restriction that enhances longevity.
  • Consistent fasting can be a good proxy for longevity enhancement in animals and humans.
  • Doing a three-day or four-day fast every six months is just icing on the cake and can get you closer to that 20 calorie restriction.
  • Fasting is great for anti-aging, longevity, anti-cancer, better digestion, and cell regeneration in the body.
  • There is a physical, mental, and spiritual component to fasting.
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The Physical, Mental, and Spiritual Benefits of Fasting

  • Fasting can help with weight loss, but it is not the main reason for doing it.
  • There is a mental component to fasting, knowing that you can go without food for a day or more and still thrive.
  • There is a spiritual component to fasting, which is why almost every major religion has some type of fasting in it.
  • Fasting can help you be more in tune with your body and spirit without having food to distract you.
  • Fasting can be spiritually uplifting, whether you are religious or not.
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Fasting Protocols and Personal Experience

  • The speaker intermittently fasts almost every day and does extended fasting as a cleanse two to three times a year.
  • The speaker's sweet spot for extended fasting is four days of water only with a little bit of salt.
  • It is important to experiment with fasting and find what works best for you.
  • There is a balance between quantity and quality of life, so enjoy life too.
  • Cheating on your diet occasionally is okay, as long as you are in control of it.
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The Importance of Enjoying Food and Life

  • Eating ice cream or other treats is okay, as long as you are in control of it and enjoy it with others.
  • Being alone and consuming food without enjoyment breaks the speaker's heart.
  • There is a balance between enjoying food and life and being in control of your diet.
  • It is important to find a balance that works for you and makes you happy.
  • Enjoying life is just as important as longevity and health.
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The Importance of Intention and Support

  • Emotional eating and substance abuse can be linked to underlying issues with self-worth and trauma.
  • Changing these behaviors is not easy and requires constant effort.
  • Having a support system and accountability can be crucial in making progress.
  • Intention behind eating or substance use is important - it should be a positive experience or bonding moment, not just a way to cope with stress or negative emotions.
  • Self-worth is key in making positive changes and continuing to fight for them.
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The Benefits of Resting During Fasting

  • Resting during fasting can be more effective than being active.
  • Resting allows for more detoxification and recovery.
  • Stretching and meditation are still possible during resting.
  • Recovery after fasting can be fabulous, with reduced inflammation and joint pain.
  • Regaining weight after fasting is normal, but fat continues to be lost.
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The Science Behind Fasting

  • Fasting can have counterintuitive effects, such as increasing brain-derived neurotrophic factor (BDNF) like exercise does.
  • Tracking people who have fasted for 30-35 years shows positive outcomes and increased lifespan.
  • Resting during fasting can lead to more detoxification and recovery.
  • Physiological dehydration is a natural adaptation during fasting.
  • Fasting can have positive effects on chronic injuries and fat loss.
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The Importance of Trying Different Diets

  • People should try different diets to see what works for them.
  • Being too regimented in a specific diet can backfire and limit options.
  • Plants can have benefits, even for those on a carnivore or keto diet.
  • Continuing a healthy diet and lifestyle is important for overall health and longevity.
  • Winter may be a good time to try a carnivore diet.
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