5 Newest Advancements in Fasting Science that Have Changed My Mind

the advances in fasting research over the past five years have been nothing short of amazing we're going to cover the most interesting advances that we've seen with fasting intermittent fasting prolonged fasting over the last five years and also give you some practical ways to implement what we've learned in this high level research now a lot of This research doesn't always make it to the surface because there's bigger pieces of nutritional content and health content and research that's out there so I understand but it's my job to bring it forward so that you can realize it and see what's going on in the world of fasting research the biggest piece that we've probably noticed is the influence of fasting on our clock genes now if you watch my videos all the time you've probably heard me talk about this but this is getting more granular than the surface level stuff I sometimes talk about there's a study published in BMC genomics in 2018 that really just catapulted fasting Research into a whole different world altogether what they did is they took a look at over 600 people that were fasting and they took cultures of their skin and their adipose tissue and when they looked at these cultures they found that there were 367 genes that were expressed that were ultimately influenced by the time in which they were fasting what that means in human terms is that these genes were influenced by the time of day that people were fasting this doesn't sound like anything that crazy but it's insanely cool what it tells us is that the time of day in which we fast influences 367 and probably more genes just by the time of day it'll change so you might be thinking okay well this is in vitro stuff with tissues does it really apply to humans directly well since this study we have seen in human models that 38 of these very genes are directly affected in a live Human model when you look at the research so when you look at a study that was published in cell reports this one ultimately demonstrated that fasting ultimately allows the body to be primed for food to come in that sounds complicated but what it means is by taking periods of time that you are fasting it is allowing the body to get better at anticipating food therefore making it so that when you do eat your body responds to it better that may be the reason why when people fast their circadian cues become aligned they sleep better they respond better to food their glucose is better their metabolism is better and they lose weight it is fascinating stuff so what do you do how do you apply what we've learned with this well with this what I would recommend is that you try fasting at different periods of the day so try doing what's called etrf sometimes so in this case try shutting down your eating at like 2 pm and fast through the afternoon or evening and then the next time you fast fast throughout the morning and eat in the evening the next time you fast after that eat in the middle of the day and fast the rest of the time cycle your fasting windows so that you get benefits upon different genes each time you fast the next advance in fasting research may have literally uncovered the key to the metabolic success of people that intermittent fast and this has to do with brown adipose tissue Brown adipose tissue is metabolically active fat tissue that dissipates calories as heat it's metabolically active increases our metabolism increases non-shivering thermogenesis and ultimately has huge metabolic benefits so this study was published in cell reports in 2021 and it was rodent model granted a lot of these advances are done in rodents that's how we see the new emerging stuff they put these rats that were obese on an intermittent fasting regimen that was isocaloric and what they ultimately found is that intermittent fasting improved metabolic function by the increase in brown fat so the Beijing of white fat so it turned white fat into this metabolically brown fat despite them being obese so what this tells us is that even though these subjects were obese they still had metabolic benefits huge metabolic benefits and huge changes in brown adipose tissue even though they were obese why is this so important because what it tells us is it tells us that it may not just be the weight loss that's driving all these metabolic benefits with fasting the weight loss might just be a hugely positive side effect but the metabolic benefits might be rooted in the Browning of this fat when the fat becomes Brown there's more blood flow to it it becomes metabolically active and it can actually incinerate calories they also notice that there is an increase in what's called vegf Vaso endothelial growth factor which means that new blood vessels were forming into the fat when you have new blood vessels forming in in the fat you are literally Browning the fat because now there is blood flow now there's more capillary density and now there is more mitochondria able to incinerate calories and use fuel so this might be the key to the metabolism effects of fasting now you can drive this up even more with things like green tea that have been demonstrated to improve Brown fat okay green tea while fasting doesn't break a fast doesn't spike your insulin increases in caffeine can actually improve the fat mobilization so it helps you with the fat loss side but then we also have this huge brown fat benefit I drink a few teas when I'm fasting but the ones that I've really been leaning into lately are the ones from Peak Tea I've talked about them before on my channel so this is Dr Jason Fung's tea that he formulated so he's obviously a huge fasting expert but the fasting bundle that you can get using that link down below has a few of my favorite has the Bergamot tea it has the ginger digestive tea it has the matcha fat fasting T and it has the cinnamon herbal tea which is really good to have towards the end of your fast to kind of help prep you to bring the food back in so that cinnamon herbal tea is great then I drink the matcha tea just mixed with regular water I can have it cool it doesn't have to be hot it really mixes nice and easy no clumps nothing like that and because the way that it's made with its cold extraction it really is a nice quality taste super rich in antioxidant super rich in the polyphenols that you want to get from tea not to mention it's triple toxin screen so you don't have to be worrying about mold and all kinds of other stuff that you might find in other teas it's also USDA certified organic which is very very important when it comes to tea because one of the things that I learned about tea is a lot of times the first time that tea leaves are washed is when you are washing them in your cup of hot water so that means any pesticides or weird stuff that's on the tea you might get there so certified organic is quite important with tea if you use the link below or go to peaklife.com thomasfasting tea that'll get you a 12 off discount off the entire bundle plus a free gift so again that's peaklife.com Thomas fasting tea for 12 off that entire bundle of the cinnamon of the Bergamot of the matcha and the ginger digestive tea so the next advance in fasting has to do with the cognitive side specifically with memory and staping off neurodegenerative conditions so this study was published in molecular Psychiatry and it took a look at alternate day fasting versus caloric restriction alternate day fasting is where you like Fast every other day and caloric restriction is where they're just restricting calories at like 10 or 15 percent continuously they found after three months of alternate day fasting there was improved cognition improved memory and improved neurogenesis literally new neurons literally new brain cells in the alternate day fasting group compared to the caloric restriction group The caloric restriction group certainly had improvements calorie restriction is not bad it's a great thing and fasting gets you there fasting gets you caloric restriction but there's benefits independent of caloric restriction that we're starting to see in this particular case there was also an increase in the longevity Gene known as clotho k-l-o-t-h-o now this Gene was only present in the fasting groups not in the caloric restriction group now there's no denying caloric restriction is good in general for longevity fasting may be providing additional benefits independent of just caloric restriction specifically for longevity then of course there's the Ketone equation too but that's older science we've seen that 2015 1617 I don't want to spend the time on that now the next advance that we've seen in fasting in the last five years is that of what's called Network stability it still has to do with the brain but it was published in scientific reports in 2019.

It's probably one of the most interesting aspects of fasting research that I've seen also done in rodent models but what they did is they put rodents under a 12-hour fast and they did what is called an fmri scan a functional MRI scan where they kind of looked at their brain in real time okay and then they divided the brain into 52 sub-regions and what they found is that communication and actual stability and network communication between these 52 regions was increased significantly in the fasting group this is also known as a global increase in functional connectivity so it increased what's called gamma wave oscillation throughout the different regions of the brain in simple terms the brain waves were moving better throughout different regions of the brain ultimately creating more Network stability and more communication between the regions of the brain this sounds like Neuroscience BS weird stuff right well if you don't know what you're looking at this might literally be the reason why we feel more alert when we're fasting we all think of it as simple energetics oh calories fats glucose ketones getting into the brain Basic Energy Dynamics but what about brain waves what about all of this that we know to be true and real that only experts in that field could really articulate and understand if we have increased brainwave oscillation gamma wave oscillation we can have a calmer more effective brain with regions of the brain that communicate well between one another Now we move into the longevity piece and probably the strongest advancement in fasting research was published in 2019 this was published in the journal cell metabolism was initially done in mice so this study took a look at mice that were eating one meal a day single day feeding okay and they found that the mice that were eating omad ended up living significantly longer irrespective of their macros and the quality of food what that tells us is that they could have been eating total garbage and still would have lived longer just by eating one meal a day okay well those are rodents does it Supply in humans as a matter of fact it does there's a study that was published in the journal nutrients took a look at overweight subjects and it had them do two different types of fasting etrf where they ate between the hours of 8 AM and 2 p.m and then fasted after that and the other group ate between the hours of 8 AM and 8 PM so still a 12 hour fast but not as Extreme as the 18-hour etrf fast the etrf group ended up having massive reductions in their mean glucose levels doesn't really surprise us I mean you're fasting longer your glucose levels are going to go down but they also had an increase in sir two and one cert 1 which is the primary longevity Gene and they had a really significant increase in the autophagy Gene lc3a now certain one helps protect us from inflammation so even if your diet was poor cert 1 might help protect from some of the inflammation that happens there as well as the reactive oxygen species then lc3a is the main driver of autophagy what's interesting is that this autophagy Gene was elevated more so with fasting especially in etrf than just regular caloric restriction as well we know caloric restriction helps boost autophagy we know exercise boosts autophagy a lot and probably even more than anything else but what this is telling us is that fasting does have autophagy benefits independent of just caloric restriction so all the people that Reign on the fasting parade saying oh autophagy doesn't matter autophagy is going to happen with weight loss they're not wrong in that sense but autophagy does seem to happen in an independent fashion with fasting which is very interesting stuff so how you can get a little bit more and use this research to your advantages occasionally extend your fasts and occasionally close your eating window down even sooner try closing your eating window down at 12 pm and try fasting through the afternoon and the evening and playing into that a little bit more also try doing other things that drive up autophagy try doing aerobic exercise during your fast try drinking green tea which can drive up autophagy even decaf coffee and regular coffee can drive up autophagy turmeric cinnamon these things also can drive up autophagy but at the end of the day do remember the biggest driver of autophagy is still going to be exercise but exercise plus fasting plus green tea that's kind of cool I'll see you tomorrow

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