KEY TAKEAWAYS

  • Monitor blood biomarkers on a Ketogenic Diet – Because we all process nutrients differently: “If someone is going to experiment with a ketogenic diet, it’d be smart to measure a variety of blood biomarkers to make sure this diet isn’t totally wrecking their system”
  • Stop consuming drinks with artificial sweeteners – People who consume drinks with artificial sweeteners look five to ten years older biologically compared to those that don’t.
  • Be careful what you eat in the morning – We are more insulin sensitive in the morning, which is a good thing unless you eat too much of the wrong thing, and then it goes straight to fat storage.
  • If you consume animal protein, make sure you exercise frequently – Studies show that with unhealthily lifestyles, there was a higher cancer mortality rate for meat eaters.
  • Always look for NSF certification when buying supplements – Studies how that a large number of supplements don’t contain what it says on the label.
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Dr Rhonda Patrick follows a specific strategy for her diet. It covers what she eats, when she eats, and most importantly, why she eats it. All too often we get caught up with consuming something without enough thought to how it will fit in our overall strategy. Much like Rhonda’s supplement list, you can see how her logic and strategies might apply to your own life.

KEY TAKEAWAYS

  • Rhonda tries to limit eating in a 10 hour window, and only water during the fasting period.
  • Lunch is almost always a micronutrient rich green smoothie, and that is how she gets the majority of her greens.
  • She consumes Broccoli Sprouts or supplements Sulforaphane for its host of benefits.
  • She uses her DNA profile to identify genes like MTFHR, which is why she takes a methylated folate supplement.
  • Cuts out refined sugars and carbohydrates as much as possible.
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These are my notes from the 5 Tricks to Make Intermittent Fasting Work Faster video on YouTube by Dr. Berg.

Summary

Five useful tips on accelerating your fast and making the most of it. The tip on Potassium is probably the most interesting one of the five and the one I most likely never read before.

Notes

  1. Increase potassium intake. Potassium is most important mineral in relation to insulin. Weight loss comes with fixing insulin issues. 4700mg of potassium is the daily requirement and you need a lot of vegetables to make that up. An electrolyte powder might help.
  2. Do not overeat during the feeding window. A salad doesn’t spike insulin compared to other meals. For weight loss, keep your insulin as low as possible.
  3. Do it (fasting) gradually. Especially if you have blood sugar issues. Don’t go straight into 20 hour fasts, start slow and increase gradually. You could for example follow this progression:
    1. Three meals a day, no snacks.
    2. Two meals a day.
    3. Then shrink the eating window gradually.
  4. Extra sleep. Cortisol goes up when you are not getting enough sleep. Keep stress as low as possible, especially if weight loss is your primary concern.
  5. HIIT – Intense exercise, especially early in the morning can empty your glycogen stores and send you into the later stages of fasting faster. Short and sweet is what you are looking for when it comes to HIIT.

This is a collection of notes and questions/answers on time restricted feeding, also popularly known as intermittent fasting, from Dr. Peter Attia. Most of these questions and answers are from Peter’s videos, his podcast (The Drive), and the Zero fasting app by Kevin Rose.

How to use a 16:8 fast (or other length of fast) for weight loss?

  • It all comes down to what is eaten during the eating phase. It is a trick question. In some cases you can actually gain weight. It all boils down to what you do, and what you eat, during the feeding window.
  • The biggest mistake is that people think that because they are fasting, is that they can eat whatever they want. Which is not true for most people. Some people will get away with it, based on their activity and exercise, but the vast majority of people will not.
  • Stick to Peter’s three framework of CR, DR, and TR. Pull one of those levers all the time, two often, and sometimes all three. You don’t really need fasting to lose weight if you pull CR and DR.

Which fasting zone is best for exercise?

  • You can and should exercise during all zones of the fast. The performance will very depending on which zone. Some workouts will not be appropriate for some zones.
  • Trying to put on muscle mass will be tough in a catabolic state. You should be doing it in a anabolic zone.
  • Can you use exercise to accelerate fasting states? with high intensity workouts you can quickly deplete glycogen and take you to the next zone faster.
  • In a longer fast, high intensity training will suffer. Workouts that are glycolytic will suffer after depletion.
  • In a shorter fast, If the goal is to preserve or gain lean mass, workout before the refeed. The drawback is that you will feel crappy the longer the fast.
  • If you want to preserve lean mass and want to lose weight, you do the workout in the morning during the fast, probably in the morning. You accelerate the catabolic state. You will generate enough net leucine to preserve muscle tissue but you wont gain muscle.

When does your body burn fat?

  • Fat oxidation is what we call fat burning. It is the extraction of energy from fat.
  • If you want fat loss, fat oxidation is essential. You need net fat loss. You need to have more fat leaving the cell than there is coming in.
  • Can you lose fat before hitting hour 16 of a fast? absolutely.
  • You can accelerate the fasting window by keeping your insulin level is low during the feeding window by keeping carbs low. Managing stress. Sleeping well. Exercising to manage that. This way when you are eating you are not undoing what you did during the fast by changing the metabolic environment.

Would a daily 18 hour fast slow down the metabolism?

  • This describes the basal metabolic rate, which is supposed to support the body at rest. Which takes more energy than you realize.
  • There are studies that show that there is no reduction in the BMR as a result of TRF. Longer fasts show a transient reduction in the BMR but it returns after refeed.