New Research Says Fasting Beats Cutting Calories – Leonie Heilbronn, Ph.D., with Dave Asprey : 781
Jan 14, 2021
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Leonie Heilbronn, Ph.D., discusses fasting research and its benefits, comparing intermittent fasting to calorie restriction. She explores the impact of food choices during fasting, timing of protein and carbs, and effects on diabetes and cardiovascular health. The podcast covers topics such as ketone levels, appetite control, insulin sensitivity, and the benefits of fasting-mimicking diets.
Intermittent fasting showed better weight loss results than caloric restriction in a study on women.
Fasting outcomes vary among individuals, highlighting the need for personalized fasting approaches.
Participants in fasting studies maintained daily activities, showing diverse responses to physical exertion during fasting days.
Compliance plays a crucial role in fasting success, with individual preferences and lifestyle factors affecting adherence.
Intermittent fasting led to weight loss and health improvements, especially in non-overweight individuals, compared to caloric restriction.
Timing of meals and fasting periods influences glucose control patterns, suggesting the importance of personalized meal timing strategies.
Deep dives
Introduction to Fasting Research
Research focuses on alternate-day fasting in mice and its positive effects on glucose and insulin levels, potentially revealing a mechanism of caloric restriction. Transitioned to a human study with non-overweight participants on alternate-day fasting for three weeks, resulting in significant improvements in weight, glucose, insulin levels, and cardiovascular risk markers in most individuals.
Variability in Fasting Experiences
Participants experienced diverse outcomes during fasting; some lost weight and felt health improvements, while others struggled and disliked the process. The study highlighted the challenge of compliance, especially for those with high weight or disease risk. Different responses to fasting were observed, emphasizing the need for personalized approaches in fasting interventions.
Exploring Food and Activity during Fasting
Study participants maintained regular activities, including sports and work, while fasting, showcasing varied responses to physical exertion during fasting days. Water-only fasting for 24 hours every other day tested participants' tolerance and adaptability to fasting conditions, revealing potential implications for different activity levels and metabolic states during fasting.
Adherence and Compliance in Fasting Studies
The role of compliance in fasting studies highlighted differences in participant responses, where motivated individuals maintained the fasting regimen effectively, while others struggled or deviated from the protocol. Factors like personal preferences, lifestyle adjustments, and psychological aspects influenced adherence to fasting routines, underscoring the importance of individualized support and strategies for successful fasting.
Impact of Intermittent Fasting on Health Outcomes
Research findings indicated that intermittent fasting led to weight loss and health improvements, particularly in non-overweight individuals. Studies comparing intermittent fasting with caloric restriction in obesity settings showed better outcomes with intermittent fasting, showcasing its potential to enhance metabolic health and overall well-being.
Evaluation of Timing and Impact on Glucose Control
Studies assessing the timing of meals and fasting periods revealed shifts in glucose control patterns, with potential circadian rhythm synchronization and improvements in glucose variability. Continuous glucose monitoring during fasting interventions provided insights into metabolic responses and circadian glucose fluctuations, indicating the role of meal timing in optimizing metabolic health.
Autophagy and Fasting Studies
Research focused on autophagy activation during fasting, exploring cellular self-cleansing processes and metabolic responses to fasting stimuli. Investigations using chloroquine challenges assessed autophagy modulation in response to fasting and feeding cycles, shedding light on cellular rejuvenation processes and potential health benefits of fasting-induced autophagy.
Coffee Consumption and Fasting Practices
Incorporating coffee during fasting regimens was discussed for its potential benefits in enhancing ketone production, reducing hunger, and supporting adherence to fasting schedules. Coffee's impact on metabolic responses and cognitive functions during fasting highlighted its multifaceted role in promoting fasting success and metabolic benefits.
Integration of Time-Restricted Eating
Time-restricted eating approaches, such as early and delayed time-restricted feeding, demonstrated varying metabolic effects on glucose control and insulin sensitivity, emphasizing personalized meal timing strategies. Continuous glucose monitoring studies revealed circadian glucose patterns and metabolic adaptations to time-restricted eating, providing insights into optimizing metabolic health through meal timing interventions.
Personal Insights and Fasting Strategies
Personal experiences with fasting variations, including alternate-day fasting, modified caloric intake on specific days, and meal timing adjustments, reflected diverse responses to fasting among individuals. Experimenting with fasting protocols and dietary modifications showcased the importance of individual preferences and adaptive strategies in sustainable fasting practices.
Acknowledgment of Research Contributions
The significance of fasting research contributions, particularly in elucidating metabolic responses, health outcomes, and personalized fasting approaches, highlighted the ongoing advancements in understanding fasting mechanisms and applications in improving metabolic health. Collaboration between researchers, practitioners, and individuals exploring fasting practices plays a vital role in advancing knowledge and promoting evidence-based fasting strategies.
In this episode of Bulletproof Radio, I’m joined by Australian researcher Leonie Heilbronn, Ph.D.. Her fasting research looks at the biological pathways that support reducing the risk of chronic diseases.
Leonie leads the Obesity and Metabolism group based within the Lifelong Health Theme at South Australian Health and Medical Research Institute at Adelaide University in Adelaide, Australia. Today, I have her on to talk about her studies on fasting, many of which show more specific results than what we’ve seen in this field before. She looks at intermittent fasting, time restricted eating, calorie restriction and more.
In a particular study on women, Leoni says, “We did see that the intermittent fasting group lost a little bit more weight than the caloric restriction group, and they had better improvements in their health.” There were other positive results like reductions in diabetes and cardiovascular risk markers.
Fasting isn’t one-size-fits-all, so I asked Leonie a lot of questions about her research, such as:
How does the food you eat during intermittent fasting affect the fast itself?
What food works for some people and not others and how does that influence the effectiveness of your fast?
How do intermittent fasting and caloric restriction compare?
When should you eat your daily protein and carbs?
Should you consume black coffee during your fast?
How does time-restrictive eating affect your lifespan?
How do people respond in fasting studies? “For some people, it takes them a little while to get used to fasting and then some people just maybe never get used to it,” she says.
How do people respond in time restrictive eating studies? “I think time restrictive eating is great because you don’t really have to change everything that you’re eating and you’re still going to have some really good effects,” she says. “But I think if you started to have bad behaviors because of time pressure, then you’re not going to see the improvement that we’d hope to see.”
Leonie breaks down her research in in simple terms, so no matter what your familiarity with fasting might be, you’ll find a fascinating entry point.
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