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  • I've seen your requests.

  • I've read your comments.

  • So here we go: intermittent fasting!

  • I'm dying to talk to you about this.

  • I eat for 8 hours, and I fast for 16.

  • I can feel the difference.

  • Before we get into the pros and cons and if you should do it, let's talk about what intermittent fasting actually is!

  • Human fasting is not a new concept by any means.

  • Humans have been doing it for a millennia.

  • Intermittent fasting is just a rebranding of something that we have already been doing.

  • Our bodies enter a fasting state every time we're asleep.

  • Some people do intermittent fasting and not even know it.

  • I mean, there's plenty of times where I had a stressful rotation in medical school, or a difficult job in the hospital, where I didn't have time to eat breakfast.

  • That's a form of intermittent fasting and our bodies are totally capable of handling this.

  • I know what you're thinking.

  • I don't want to starve myself for health benefits.

  • Intermittent fasting is not starving.

  • When you are fasting, your body is using stored nutrients and stored energy forms in order to make your body continue to function.

  • When you're starving, you've run out of those energy sources and are breaking down vital tissues like organs to get that same energy.

  • There are many different ways to go about going on one of these diets.

  • And that not only makes it confusing for you but that also makes it very difficult to do research on it to find out how effective it truly is

  • Because if there are multiple ways to do it, we have to be able to test each one of those ways.

  • The 16:8 diet, which is not eating during 16 hours of the day.

  • Alternate day fasting, where you eat one day, fast the other day.

  • 5:2, where two days of the week that you're fasting.

  • There's no hard-and-fast rule saying that this is the correct way of doing it.

  • You may be wondering: How is IF beneficial to me?

  • There's been a lot of proposed health benefits.

  • Many of them have been proven within animal studies or lab models, which is not the same thing as being proven in a human model.

  • But they are very promising.

  • Now, those benefits include increased mental sharpness.

  • A favorable hormonal profile.

  • Weight loss.

  • Decreases of inflammation within the body.

  • Decreases of certain diseases within the body.

  • How can IF help you lose weight?

  • You have an increase in growth hormone, a decrease in insulin, and that alone will help you lose weight.

  • Next, because you're skipping meals, or you're even going days without eating meals, it's very likely that when you look throughout the week, you'll be eating fewer calories.

  • Our thinking is that during eight hours you'll eat less than you would if you were eating during 16 hours.

  • Let's talk about these other health benefits.

  • We know that chronic stress is not good for the body.

  • The body is just not meant to be chronically stressed out.

  • It's not meant to have a high heart rate, high blood pressure.

  • Intermittent fasting is really a form of acute, short-term, mild stress.

  • This type of acute, short-term stress is really good for the body.

  • What can we use as a metaphor here?

  • Let's take exercise.

  • Exercise is a form of acute, mild stress.

  • What happens after exercise?

  • We have benefits for the brain.

  • We have benefits for weight loss.

  • We have benefits for disease prevention.

  • Now, similarly, when you stress your body through intermittent fasting, there are some benefits.

  • More autophagy, which is the removal of cellular waste.

  • More production of neurotrophic factors, which protect your brain.

  • And a favorable hormonal profile with increases in human growth hormone and norepinephrine.

  • Let's talk about some of the shortcomings of IF.

  • Primarily, there's not enough guidance of what you should eat.

  • We don't know how many calories.

  • We don't know what foods to eat on the days or times that you actually are eating.

  • Second, we don't know which form of IF is best.

  • Third, there are some side effects when you are fasting that people do experience: headaches, mental fog, heartburn.

  • These things do exist, it's not totally benign.

  • Four, we don't know the consequences of following an intermittent fasting diet long term.

  • Most, if not all of these studies, are done on the short term.

  • If you are eating a very unhealthy diet, and then make a change, you're definitely gonna see a benefit.

  • But now does this benefit still hold up one, two, three, ten years down the line?

  • We don't know that yet when it comes to IF.

  • And five, it's not easy for everybody to fight off those cravings on fasting days.

  • All righty, my final take on IF.

  • I think it is a great concept with some really promising medical research behind it.

  • I think that if you can skip a meal, you can skip a breakfast here and there, you're gonna see some benefits.

  • Does that mean you should go on this very rigid diet where you're doing the 5:2 or 16:8 ?

  • I don't think we should quite make this a religious, rigorous part of our everyday life.

  • Because we don't know the long-term consequences of it.

  • But in a society that is prone to overeating, a fasting day won't hurt and will probably help.

  • As always, stay happy and healthy.

  • So, here we go, intermittent fasting.

  • Kind of ate the word intermittent, it was like borderline.

  • Our bodies have adapted to this sort of fasting period because of... throughout the millennia...

  • Many people are doing this already and not...

  • Our bodies are totally capable and have adapted to not being filled with food 24 hours of the day.

  • Why are you laughing?

  • Creating more mitochondria, which is the energy-making machinery of the cell.

  • Energy-making?

  • hich is the energy center of the "sill", "sill"?

I've seen your requests.

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Doctor Mike On Diets: Intermittent Fasting | Diet Review

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    Annie Chien posted on 2019/09/20
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