Podcast Summary
Exploring Fasting, Health, and Longevity with Peter Atia and Bob Kaplan: The discussion covered physiological changes, coping mechanisms, and the use of exogenous ketones during fasting. Resources for staying updated on health and longevity were shared, along with tips for creating an exercise program for longevity.
Peter Atia, the host, and his head of research, Bob Kaplan, delved deep into the topic, discussing the physiological changes, coping mechanisms, and the use of exogenous ketones. They also shared resources for staying updated on health and longevity information and touched upon crafting an exercise program for longevity. Despite the initial plan for a rapid-fire question session, the conversation went off the rails and took up nearly the entire episode due to the depth and breadth of the topic. Overall, the episode provided valuable insights and information for those interested in fasting, health, and longevity.
Observing metabolic changes during extended fasts, the speaker experiments with shorter, more frequent fasts: The speaker finds shorter, monthly three-day fasts easier than longer, quarterly seven-day fasts, and observes potential metabolic benefits
The speaker has experimented with changing his fasting regimen from a seven-day fast every quarter to a three-day fast monthly. He made this change based on his observation that around the second and third day of a seven-day fast, his glucose levels normalize and ketone levels rise, indicating potentially beneficial metabolic changes. He hypothesized that a less extreme version of this experience could be achieved more frequently. After trying several three-day fasts, he finds them easier than the longer fasts, despite the fact that the longer fasts become more manageable over time. The speaker also mentions that these shorter fasts may offer some of the benefits of the longer fasts, but not all, and that he is currently on the first day of his March three-day fast.
Three-day fasts: Easier transitions, increased exercise tolerance?: Three-day fasts may lead to easier transitions and increased exercise tolerance compared to longer fasts, but lab tests are needed to confirm these findings.
During a three-day fast, the body may experience easier transitions and potentially increased exercise tolerance compared to longer fasts. This could be due to less glycogen depletion. However, it's important to note that no lab tests have been conducted after a three-day fast to confirm these findings. During longer fasts, exercise tolerance decreases, and volume must be reduced. The body goes into a state of ketosis, with low insulin, very low free T3, high reverse T3, and high uric acid. These are typical findings after a long fast, and interestingly, they were also present after a four-day fast. It would be interesting to conduct a lab test after a three-day fast to see if the results align with those of longer fasts.
Person's dietary changes impact ketone levels during fasting: An individual's dietary restrictions and current eating habits can influence their ketone levels during a fast
The individual's experience with fasting and maintaining a ketogenic diet has evolved over time. Previously, they followed a strict seven-day ketogenic diet before and after a fast. However, for the past two months, they have been eating a lower carb diet with minimal sugar and starch intake. Their current diet includes vegetables, some fiber, and dairy. As a result, they expect their ketone levels during a three-day fast to be around 0.5 to one, as measured by a more accurate device. They will also be testing a new breath device for measuring acetone levels. The individual's approach to fasting and ketogenic diet has changed, and their current dietary restrictions make it easier for them to fast.
Breath ketone testing vs blood testing: A new breath ketone device may provide more accurate results, making it a convenient and affordable alternative to blood testing for monitoring nutritional ketosis.
While there is ongoing research into the correlation between breath acetone testing and blood beta-hydroxybutyrate (BHB) levels, historically, the two have not been well correlated. However, a new breath acetone device is being tested, which the speaker believes may be more accurate and quantitative than previous devices. The primary advantage of breath ketone testing is its accessibility and affordability compared to regular blood testing, making it a useful tool for those starting a ketogenic diet or seeking to monitor their nutritional ketosis. Despite the speaker's personal preference for blood testing, breath ketone testing can serve as a helpful guidepost and a way to gamify the process of reaching and maintaining nutritional ketosis.
Impact of non-nutritive sweeteners on ketosis: Non-nutritive sweeteners may hinder ketosis, resulting in lower ketone levels and undesirable feelings. Continuous ketone meters can aid those aiming for nutritional ketosis, and their usage is expected to increase.
Non-nutritive sweeteners, such as diet soda and sugarless gum, may impair ketosis during a fast, leading to lower ketone levels and feelings of misery. This observation was made during a personal experiment with checking ketone levels using a ketone meter. For individuals aiming for nutritional ketosis, these devices can be helpful. It's also worth noting that continuous ketone meters, similar to continuous glucose meters for diabetes management, are likely to become more common in the near future. This discussion was part of an AMA (Ask Me Anything) episode on The Drive, a podcast, and for more in-depth content, listeners are encouraged to become members for access to complete episodes, comprehensive show notes, and short podcasts called "Qualities."
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