Optimal Health Uncovered
Optimal Health Uncovered is a podcast created by a group of health and wellness professionals located in the New York metropolitan area who aim to empower you to live better. From specific injuries to general fitness trends, diets to sleep habits, the experts at Performance Optimal Health are dedicated to bringing you the latest evidence-based research on the topics that matter most. If you have questions or want to hear about something specific in an upcoming episode, send an email to podcast@performanceoptimalhealth.com and be sure to check out Performance on Facebook, Twitter and Instagram for more tips on achieving Optimal Health.
Optimal Health Uncovered
E27: How can fasting help me lose weight?
In this episode, Todd and Mike review all the benefits of fasting, including weight loss, energy gain and generally feeling more clear-headed.
Introduction
Fasting
Top wellness questions we get in clinic
Benefits of fasting = changes in how cell respond, heart health, weight regulation
Positive effects of fasting = lose weight, low blood sugar levels
Fasting improves immunity, longetivety, higher levels of energy, decrease risk of alzheimers and dementia
Weight loss component = reduction in calories
Gender differences
In females, fasting can slow metabolism and stores fat
Damaged proteins and damaged cells which comes from oxidative stress
Atophages
12-16 hours fast aren’t long enough to get atophage benefits
24-48 hour period
We recommend 16 – 8; eat in an 8 hour window and fast for 16 hours
Shortening down the window of when you eat
Get your eating into an 8 hour window and expand those hours from there
Restricted caloric diet
5-2 diet means eating restricted diet in the 8 hour window for 5 days a week and complete fasting for 2 days a week.
Reduced calorie diet for women
Dr. Volter Longo – USC professor
Complete water fasting is tough
Cardiovascular benefits for fasting means longer fasts are medically supervised
Significant reduction in blood pressure during long fasts
Cardiovascular disease can be reduced by lowering heart workload by slowing metabolic processes and lowering blood glucose levels
Lower risk of diabetes through fasting
If you want to try fasting, understand your goals. Why do you want to do it?
Reasons why you want to try fasting
Your body needs fuel so start slow and gradually progress
Distract yourself and stay busy during the fast to maintain and make it easier
Types of foods you’re selecting are important
A few carbohydrates can go a long way