FMM-171 Two-Day Tuesday inspired by Dr. Rhonda Patrick and Mike Maser

https://podcastnotes.org/2019/01/09/patrick/

the linked show notes discuss the key takeaways from an interview with Dr. Rhonda Patrick

• With time-restricted eating, you’re taking advantage of the body’s natural circadian clock, and eating only when your metabolism is most optimal
• Prolonged fasts activate autophagy pathways and allows for the clearing away of damaged cells
  • Stem cells are activated, which eventually grow to healthy/normal cells, which replace the damaged cells that were cleared away
• “There’s evidence in the scientific literature that if you consume black coffee within the fasting window, there’s still positive effects happening
  • But the question remains – “If you were not to consume it, would you have a more robust effect? We don’t know.”
• When you fast, you deactivate growth pathways (like IGF-1, and mTOR) – both of which are activated by amino acids
  • So you definitely want to avoid any amino acids while fasting
• Electrolyte supplements do not appear to disrupt the fasted state
• Training in the fasted state seems to be beneficial (unless you’re doing intense anaerobic exercise)
• If you don’t train in the fasted state….It’s a myth – you really don’t need to down a protein shake immediately after your workout
  • HOWEVER – if you’re training fasted, know that you aren’t storing protein, so you may want to consume protein within an hour after lifting
• Exercise is KEY for making sure IGF-1 is going to the right places
• The best way to break a fast:
  • Eat some protein to raise your IGF-1 levels, as well as some carbs (carbs allow for IGF-1 to be more bioavailable)

In summary..

• Each type of fasting has it’s own benefits
• It’s probably wise to combine them and do them all periodically 
  • So time-restrict your eating, and do period long term fasts

Figure it out!  the fasting motivation podcast is not medical advice.

You’re awesome! You’re fantastic

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