PREVIEW Aliquot #3: Q&A Mashup - Fasting

This month’s Aliquot Preview episode is a collection of clips that covers a range of topics related to fasting, including associated mechanisms of healthspan and longevity, health benefits, and when and how to break the fast.

In this episode, you'll discover:

• 00:00:00 - Intermittent fasting caused an increase in bacterial richness in the gut microbiome that correlated with increased T-regulatory immune cells.
• 00:01:36 - Fasting mimicking diet, the ketogenic diet and autoimmune diseases
• 00:02:58 - Autophagy during fasting
• 00:04:47 - It takes 5 days of water fasting in humans in order to reduce IGF-1 levels 50%.
• 00:07:00 - When is autophagy occuring during a fast?
• 00:09:55 - Sensitivity of biomarkers of inflammation and autophagy
• 00:12:37 - Resveratrol is a caloric restriction or fasting mimetic compound that decreases protein acetylation via enzymes called sirtuins.
• 00:13:42 - Spermidine is a fasting mimetic compound found in foods like natto that directly inhibit protein acetylation.
• 00:14:25 - Spermidine has been shown to prolong lifespan in animal studies via increasing autophagy.
• 00:15:05 - Spermidine has been shown to improve memory capacity and heart function in animal studies.
• 00:16:51 - Aerobic exercises in a fasting state induces autophagy quicker than in a fed state.
• 00:21:00 - Mild caloric restriction for over 6 years induces autophagy.
• 00:23:35 - Rhonda discusses proxies that can be used for detecting autophagy.
• 00:25:15 - Intermittent fasting, prolonged fasting and healthspan.
• 00:28:02 - What we know about the minimal fasting time it takes to induce autophagy and apoptosis.
• 00:30:25 - After a fast, refeeding causes stem cells to replenish the lost cells and rejuvenate tissues.
• 00:33:35 - Comparing and contrasting a ketogenic diet with prolonged fasting.
• 00:34:02 - The most effective way to induce autophagy is exercise and prolonged water fasts.
• 00:37:33 - Rhonda compares the rejuvenation effect of time-restricted eating vs prolonged fasting vs fasting mimicking diet.
• 00:41:16 - Rhonda's thoughts on coffee breaking a fast.
• 00:48:44 - Calorie-free substances during a time-restricted eating window vs. a prolonged fast.
• 00:52:29 - Supplements and other medications outside of a time-restricted eating window.
• 00:54:20 - Your body metabolizes xenobiotics differently depending on the time of the day.
• 00:59:56 - Sauna and exercise improves cardiovascular fitness in a synergistic way.
• 01:01:28 - Differences between a fasting-mimicking diet vs a water-only fast.
• 1:03:52 - Balancing protein intake with IGF-1 and mTOR. (01:05:57)
• 1:11:07 - Prolonged fasting and gallstone risk. (01:13:12)
• 1:14:40 - Fasting and cardiovascular disease. (01:16:45)
• 1:15:55 - Comparing two 48-hour fasts vs one 72-hour fast for inducing autophagy and apoptosis.
• 1:18:40 - Rhonda talks about the benefits of fasting that are independent from ketosis.
• 1:23:21 - Fasting and cancer
• 1:25:28 - Time-restricted eating and DNA damage.
• 1:26:10 - Tips for time-restricted eating for people who work long hours.
• 1:27:25 - 12-hour vs 10-hour restricted eating windows.
• 1:27:57 - Time-restricted eating and breastfeeding.
• 1:28:50 - Diet, lifestyle, and cancer
• 1:32:32 - Ketosis and Parkinson’s disease.
• 1:33:29 - Statins, low cholesterol, and Parkinson’s disease.
• 1:34:01 -  Ketogenic diet and blood glucose levels
• 1:36:50 - Fasting, sauna and muscle mass.
• 1:42:29 - Eating a carbohydrate rich meal before a workout
• 1:44:05 - Prolonged fasts and the gut microbiome.
• 1:51:37 - Contraindications for fasting in women.
• 1:52:37 - Rhonda’s tips for preventing jet lag in new time zones.
• 1:54:29 - Rhonda’s tips for managing circadian rhythm in shift-workers.
• 1:58:04 - The effects of fasting on muscle mass.
• 2:03:31 - Organs shrink during a fast then regrow during the refeeding phase.
• 2:08:03 - Supplementing with branch chain amino acids during a fast.
• 2:09:34 - Tips for refeeding after a prolonged fast.