Why Longevity Experts Are Warning Against Fasting
Brad Stanfield
Aug 7, 2024
Mindsip insights from this episode:
Improve sleep by having an early, light dinner
You can use a smartwatch to see that an early, light dinner lowers your overnight heart rate, indicating your body is focused on repair rather than digestion.
Reevaluate time-restricted feeding for weight loss and blood sugar benefits
In human trials where calorie intake is matched, time-restricted feeding shows no extra benefits for weight loss or blood sugar, unlike the initial rodent studies suggested.
Prioritize protein intake to prevent muscle loss during fasting
The primary reason prominent doctors are reconsidering fasting is that skipping meals makes it very difficult to consume enough protein to prevent the loss of muscle mass.
Hack fasting with low-calorie protein shake for muscle retention
To get the benefits of calorie restriction without losing muscle, you can have a low-calorie protein shake during your fasting window because the benefit is from the calorie deficit, not the fasting itself.
Recognize metabolic differences: rat fasting vs. human fasting
A rat's metabolic rate is about 6.4 times higher than a human's, meaning a 16-hour fast for a rat is metabolically equivalent to a four-day fast for a person.
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