2. Intermittent Fasting
What is it?
What does it have to do with keto diet?
How can it help me?
How to do it?
Pitfalls
3. True or False?
The body can be trained to fast
We must eat 3 large meals and 2 snacks for optimum nutrition
The record for the longest human fast from food was 382 days
Metabolism creeps to a halt during a fast
Starvation is the same as fasting
What we are really feeding is our gut microbes
4. Contraindications to
Intermittent Fasting
All of the following people should NOT
routinely intermittently fast:
1. Pregnant or nursing mothers
2. Diabetic patients (unless supervised by
a physician)
3. Infants and Children
4. Those people who have suffered from
eating disorders such as anorexia or
bulemia
5. Intermittent Fasting: what it is NOT
IF is not CALORIE RESTRICTION
IF is not STARVATION
Starvation = involuntary lack of nutrition
Extreme calorie restriction leading to bodily stress & protein breakdown
6. Intermittent Fasting is…
A form of fasting
Fasting = the voluntary & complete withholding of eating food, while maintaining
fluid status
Most commonly is a prolonged overnight fast
But can be done over the course of days
A few days/month or a few days/year as a “detox”
A time of body healing and rejuvenation
i.e. “autophagy”
An enhancement of ketogenic diet
7. Fasting: a
normal body
process
We were designed to NOT EAT for prolonged
periods of time
Religious fasting has been observed for centuries
without harm to millions of people
Everybody fasts overnight and between meals
The body maintains energy production by a
combination of glycogen burn, gluconeogenesis
and ketosis
The body maintains blood sugar
Through breaking down stored glycogen first
By gluconeogenesis in the liver
8. Fasting vs. calorie restriction
FASTING
Body turns on ketosis
Ketosis causes fat loss
No refeeding syndrome to cause later
weight gain
No stress response by body if not done in
extreme
Metabolic rate only decreases about
29kcal/day
CALORIE RESTRICTION
Body never fully turns on ketosis
Fat is lost, but refeeding syndrome occurs
and fat is rapidly regained
Body is stressed and cortisol is high
In its extreme leads to starvation
Metabolic rate drops by 76 kcal/day
10. Fasting 101
"Fasted" just means no food is immediately available for energy production by the
body.
the body has to look inward for an energy supply.
It will first burn through stored sugar called glycogen that is stored in the liver and
muscles.
Then, it will burn up its fat reserves by ketosis
Only after extremely prolonged periods of starvation, the body will break down the
muscles for energy.
11. You KNOW about ketosis!
If you've been doing keto for more than 3 days, you've already accomplished
burning through glycogen and now you're down to fat.
Congratulations, you’re in KETOSIS!
12. “Enhanced
ketosis”
Takes you “deeper” into
ketosis by increasing the
amount of ketone bodies
This means you’re
burning MORE OF YOUR
OWN FAT!
Your pee stick turns
deeper purple
Source: Annette Bosworth, M.D.
Internal fat
burn zone!
Fat burned
from diet
13. Review of the medical literature…
Review article by Patterson, et al in the Journal of the Academy of Nutrition and Dietetics published
2016
Most were small studies
Some mice, some human, a few cross-over
Multiple types of “intermittent fasting” routines
Complete Alternate Day Fasting
Modified Fasting (based off 5:2 diet)
Time-restricted Feeding (like 16:8 fasting)
Religious Fasting (Ramadan, Seventh Day Adventists, Latter Day Saints)
Source https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/
14. Some general similarities
Decrease in insulin and blood sugar
Decrease in markers of inflammation (hsCRP, TNF-alpha, etc.)
Decrease in triglycerides, increase in HDL
WEIGHT LOSS! (improvement in hormones associated with obesity: adipolectin and lectin)
Mood stable through the fasts
Sensation of hunger was not severe
= NO HARM to test subjects
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/
17. Effects on gut biome feeding
We are feeding a whopping trillions of microbes in our gut alone made up of
bacteria, archeae, viruses, phages, yeast and fungi!!
These exist in a fluid volume of almost 1.5 L from mouth to anus in the human gut
that stretches 30 feet!
There is a natural rhythm to feeding (Circadian) and rest from feeding
There is also a seasonality with feeding and fasting built in to us and our microbes
365 days of feeding is actually abnormal and NOT how ¾ of the world lives even
today!
18. What you feed your gut matters!
Good stuff AKA “pre-biotics”; BAD stuff = “junk food”
These are preferred foodstuffs for “good” gut microbes
Impacts their reproduction
Impacts the mucus layer of the gut
Impacts cell-cell signaling
Impacts inflammation via the immune system
Ultimately impacts your own MORTALITY AND MORBIDITY!!
19. When you feed your gut biome matters
too!
The gut microbiome, like our organ systems needs “down time” to self-regulate
Feeding the gut microbiome is cyclical, following
Circadian rhythm
Food sources and their seasonal availability
Times of fasting associated with food scarcity
21. Good gut biome
Thick, protective mucus layer
Beneficial bacterial by-products (butyrate and
propionate)
Anti-microbial signals that all is well or not
Intact tight junctions between gut lining cells
Robust, normal human immune system
function
Normal cell signaling for metabolism and
immunity
Source: Cani,PD. Gut 2018;67:1716-1725
22. Bad gut biome
Reversal of homeostasis
Thin mucus layer
Bacterial overgrowth
Breach of tight junctions & low
grade inflammation
Derangement of:
Immune regulation
Food metabolism
Cell-cell signaling
Source: Cani,PD. Gut 2018;67:1716-1725
23. Gut Microbiome and Human Health
Nearly 80% of all basic biologic science papers written since 1977 have focused on the
gut biome and its relationship to host health and disease!
This has been mostly ignored by the medical community
20 years behind “bench” research that is of clinical relevance
numerous studies have reported changes in the gut microbiota during
obesity
diabetes
liver diseases
cancer
neurodegenerative diseases
Autoimmune diseases
25. Comparison
EATING
Burn primarily sugar
Gain weight = high calorie intake
No gut rest
May proliferate wrong gut flora
SAD = shortened lifespan
FASTING
Burns fat
Lose weight = NO calorie intake
Rest the gut
Turns on autophagy
Lifespan advantage
26. Intermittent Fasting is a strategy
Use it to enhance ketosis
Increase internal fat burn
Improve blood sugar
Increase weight loss
Decrease inflammation
Rest your gut
Induce autophagy
Kill cancer cells
Recover from chemotherapy
27. A simple way to start
Start with extending your overnight fast by 2 hours, 3 days/week (14:10)
Once you’re comfortable, extend it out to 16:8
If you’re tolerating 16:8 three days/week, increase to 5 days/week
Ultimate goal would be 16:8 every day of the week
28. Be mindful of these symptoms…
HYPOGLYCEMIA HUNGER IRRITABILITY
29. It’s not simple math…
It’s a biochemical shift
Again, exactly like ketogenic diet to turn on fat burn
But, with the added benefit of gut rest and AUTOPHAGY
31. Autophagy continued…
Autophagy is when strong cells do internal clean up and weak cells are induced to
die.
When cells don't have adequate time to clean up or die off, chronic diseases can
occur. The most commonly researched ones are Alzheimer's dementia and Type 2
Diabetes.
Autophagy is also protective against infection and cancer.
32. Conclusion
It is to your benefit to NOT EAT
Intermittent fasting by extending the overnight fast is easy and effective without
adverse effects
IF enhances ketosis
IF helps you enjoy the benefits of autophagy as a cellular mechanism of
rejuvenation
Fasting is linked to longevity
34. Clinic Info
Works like a gym membership with no
contract
First month is discounted at $50
Business memberships available for
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Works well with high deductible
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Call 405-376-1381 for more
information or check out our
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