BETTER! Muscle, Mobility, Metabolism & (Peri)Menopause with Dr. Stephanie

Confused or Against Fasting? A New Perspective for Women with Dr. Chris Rhodes

Dec 1, 2025

Dr. Chris Rhodes, a nutritional biochemist formerly at UC Davis, explores the fascinating world of fasting. He discusses the health benefits of a 36-hour fast, highlighting its effects on metabolism and cellular health. Learn about the groundbreaking Mimio supplement, designed to provide the advantages of fasting without missing meals. Rhodes also shares insights into how women, particularly during midlife, respond differently to fasting, touching on hormonal impacts and muscle preservation strategies.

Ask episode

AI Snips

Chapters

Transcript

Episode notes

INSIGHT

Fasting Activates A Longevity Bioprogram

Fasting flips the body from a growth/reproduction mode to a maintenance/repair longevity program.
This activates autophagy, NAD/sirtuins, AMPK, PPARs and antioxidant defenses.

INSIGHT

Timing Matters: 16:8 Isn’t Deep Fasting

A 16:8 fast rarely triggers true biochemical fasting; glycogen depletion and ketogenesis usually occur after ~20–24 hours.
Alternate-day or 36-hour fasts show the strongest lifespan and cellular benefits in studies.

INSIGHT

The 36‑Hour Metabolic Signature

A 36-hour fast produces a distinct metabolic signature with 300+ elevated metabolites including ketones, NAD precursors and spermidine.
These plasma changes enhance antioxidant, anti-inflammatory and cardioprotective cellular functions.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

Discover the latest science behind fasting and innovative fasting alternatives in this episode with Dr. Chris Rhodes, nutritional biochemist. Learn about the anti-inflammatory and longevity benefits of a 36-hour fast, and how Mimio, a fasting supplement, can help you access fasting’s advantages without skipping meals. With special insights on women’s health—including hormones, muscle preservation, and metabolic changes—this is essential listening for anyone interested in optimizing wellness, especially women navigating midlife.

Curious to try Mimio for yourself? Visit https://drstephanieestima.com/mimio and use code ESTIMA for 20% off.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(4:00) The Biology of Fasting: What's Actually Happening
(12:00) Fasting Timelines: 16:8 vs 24hr vs 36hr
(16:00) The 36-Hour Metabolic Signature
(21:00) NAD, Estrogen, and Women in Midlife
(26:00) Cortisol, HPA Axis, and Female Sensitivity
(30:00) Thyroid Suppression During Fasting
(34:00) Muscle and Bone Preservation Strategies
(43:00) The Four Fasting-Mimetic Molecules
(54:00) Fasting Benefits Without Fasting
(1:03:00) Clinical Study Results: 2.5 Years Younger
(1:07:00) Dosing and Best Practices
(1:12:00) BONUS: After-Party with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep445/

We couldn’t do it without our sponsors:

BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at https://boncharge.com/better with code BETTER.

TROSCRIPTIONS - There’s a completely new way to optimize your health. Give it a try at https://troscriptions.com/BETTER or enter BETTER at checkout for 10% off your first order.

BIOPTIMIZERS - Your digestion can take a hit in midlife, but you don't have to suffer. Learn how enzymes can help at https://bioptimizers.com/better and use code BETTER to get 10% off your order.

MASA - MASA’s chips contain just three ingredients: organic nixtamalized corn, sea salt, and 100% grass-fed beef tallow. That's it. Ready to give MASA (or Vandy) a try? Use code BETTER for 25% off your first order at https://masachips.com/BETTER

LMNT - Rehydrate with the perfect mix of sodium, potassium, and magnesium. Get a free sample pack at https://drinklmnt.com/drestima.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.