0:01

Hello, I'm Dr. Scott Waddier. And

0:03

I'm Tommy Welling, and you're listening to the Fasting

0:06

for Life podcast. This

0:08

podcast is about using fasting as a tool

0:11

to regain your health, achieve ultimate wellness, and

0:13

live the life you truly deserve. Each

0:16

episode is a short conversation on a single

0:18

topic with immediate actionable steps. We

0:20

cover everything from fat loss and health and wellness

0:22

to the science of lifestyle design. We

0:25

started Fasting for Life because of how fasting has

0:27

transformed our lives, and we hope to share the

0:29

tools that we have learned along the way. Hey

0:40

everyone, welcome to the Fasting for Life podcast. My name

0:42

is Dr. Scott Waddier, and I'm here, as always, I'm

0:45

a good friend and colleague, Tommy Welling. Good

0:47

afternoon to you, sir. Hey, Scott, how are you? Doing

0:50

fantastic, my friend. Excited for

0:52

today's conversation. We're

0:54

going to nerd the heck out a

0:56

little bit here with one of our

0:58

good friends in the insulin friendly fasting

1:02

metabolic health space, Dr.

1:04

Benjamin Bickman. He

1:07

had an article in his

1:09

team that came out in the Journal

1:11

of Nutrients, and it's

1:13

a long one, so it's a mouthful. We're going

1:16

to be talking about food and how to break

1:18

your fast and how to adapt to a fasting

1:20

lifestyle. So, just hold on to your britches here.

1:23

We'll do a warm welcome and intro here in just

1:25

a sec. But the article is the effects of

1:27

a high carbohydrate versus a high fat shake on

1:30

biomarkers of metabolism and glycemic control

1:33

when used to interrupt a 38-hour

1:35

fast, a randomized crossover

1:38

study. So out

1:41

of Brigham and Young University, out of

1:43

his lab, interesting, interesting study.

1:45

Can't wait to break it down for you.

1:47

What are the implications? What

1:50

about fat fasting and fat adaptation and

1:52

metabolic flexibility and all of these things?

1:55

We're going to get into it. But first and foremost,

1:57

if you're new, welcome into the Fasting For Life podcast.

2:00

fast. If you want to know more about

2:02

our journey with fasting and how it's transformed

2:04

our lives and why we do this week

2:06

in and week out and why we've developed

2:09

resources and challenges and why we

2:11

have coaching, etc. is because how powerful

2:13

fasting has been. So head back to

2:15

Episode One, give it a listen. Short

2:19

and sweet to the point, you'll know exactly who

2:21

we are and why we do and hopefully it's

2:23

relatable and also most importantly encouraging as

2:26

we hear from a lot of our long

2:28

term listeners are fasting for life fam as

2:30

we like to say or the OGs that

2:33

have been around for a while. We appreciate

2:35

you being on this journey with us. There

2:37

is no end to the journey of health.

2:40

We are on it. We are in it. We are in it

2:42

to win it with you alongside of you. And as

2:45

our podcast intro says, we want you to

2:47

walk away with one or two tangible things

2:49

or action steps that you can put now

2:51

in right now. moment of

2:53

decision, you make the decision, you go, you don't

2:56

wait. And you start

2:58

taking action and adopting a healthy,

3:01

metabolic, flexible fasting lifestyle, which is our goal

3:03

for each and every one of you, we

3:05

want to pull you all out of

3:08

the dieting societal

3:10

ways of the dieting mindset and

3:12

the dieting culture, which ends up

3:14

in systemic lifestyle disease and

3:16

conditions and increased healthcare costs and

3:18

decreased quality of life and longevity.

3:20

We want to reverse diabetes with

3:23

you. We want to have you

3:25

come off medications together, not

3:27

medical advice, but it is doable. And we

3:29

want to do that by breaking down the

3:31

research and making it applicable. And also,

3:34

you know, a little bit of fun. So

3:36

we'll have some bad dad jokes, Tommy, mostly

3:38

not me. And we'll break this down with

3:40

you and have

3:43

some action steps as well, Tommy. So who

3:47

all right, the effects of a high carbohydrate

3:49

versus a high fat shake on biomarkers of

3:51

metabolism, glycemic control, when you used to interrupt

3:53

a 38 hour fast to randomize crossovers study.

3:57

Why Did we want to talk about this? Well, The

4:00

think it going, you get into it. We're going

4:02

to talk about Bdnf in jail piece by the

4:04

way, Glp One Agonists or the Olympics and Gobies

4:06

of the World. The

4:09

diabetes medications that are now being used off

4:11

label for weight loss. And. The

4:13

obesity epidemic and we're getting my G

4:15

I P right. What ags the? Well

4:17

I'll have Tommy St later because I

4:19

butcher it's for Why does all that

4:21

stuff matter? Well. As we

4:23

try to build our foundational coaching

4:25

protocols and weight loss protocols and

4:27

help protocols as the top. tens

4:29

of thousands of people now the

4:31

podcast but hundreds close to thousand

4:33

and clients Now in terms of

4:35

coaching. Lose. Weight, reverse,

4:37

blood sugar issues, etc. We.

4:40

Always want to stand on the the

4:42

current information that we have right? So.

4:45

When. We look at. The. Length of Sas

4:47

that we use, how we break our sauce, or

4:49

how long should my Sas be? What's the ideal

4:51

fasting schedule? All of these questions that we did,

4:54

we get. How. Do we

4:56

sustain? The. Weight loss and makes Ah

4:58

singh. The long term

5:00

lifestyle adaptation right? Yeah, all of that

5:02

is based on research that we have

5:05

come across in then. Anecdotal

5:07

and then also now. Playing

5:09

based. Results: Right And

5:12

so. This. Article is

5:14

really cool because it talks about. Really?

5:17

The sweet spot is where we feel

5:19

that you get the most benefit. When.

5:21

Adopting a fasting lifestyle for fat

5:23

loss and for health. Improvements

5:26

like lab markers, energy, all those

5:29

different types of things, right? So.

5:32

This. Thirty eight Hour Fast as

5:34

interrupted at the twenty four hour mark.

5:36

right? With the sake and writing

5:38

your fast and then it's followed up with.

5:41

Another. Fasting period of fourteen hours.

5:43

So we like to talk about

5:45

Sas cycling What's the ideal fast

5:47

length we very rarely recommend. Sas.

5:50

Longer than thirty six to forty eight hours.

5:52

And if you do do seventy two hours

5:54

or longer, it's more. Or less

5:57

frequent. Because. That's not a long

5:59

term sustainable. The we have fasting and we

6:01

have food. right? Those are both

6:03

equal parts. We need nutrients, We need energy,

6:05

need to put that in. But when we're

6:07

stuck in a Sat in a sad story

6:09

mode, right? Then we can't

6:11

tap in. So that's why we love this study because it

6:13

talks about a lot of the things and a lot

6:15

of the questions that we get Rights Ah me from. Day

6:18

in and day out in messages

6:21

and emails and in comments in

6:23

reviews. And. In Questions and side

6:25

of the challenges and certain groups. Yeah, there's

6:27

so much kind of wrapped up into what

6:30

they were looking at in the study that

6:32

so applicable to anybody who's you know, just

6:34

getting started with asking or been doing it

6:36

for a long time because. Some.

6:38

Of the most popular questions that we get

6:40

will be what's the best way to break

6:43

a fast what if will be No As

6:45

a lot of folks come into fasting with

6:47

some. Experience in with

6:49

cheese Agenda guides. For. Example

6:51

and using things like bulletproof coffee

6:53

Mct oil maybe exhaustion is t

6:55

tones And so we get a

6:58

lot of questions brutal to yes

7:00

yes, which which would be something

7:02

like. Yeah. But

7:04

Utley Islam fasting and I use certain

7:07

fasting hacks let's say or fasting optimizers

7:09

so maybe I can extend my father

7:11

bio hacking world. That and right just

7:13

assists and so yeah I love the

7:16

intention behind it. but it's cool because

7:18

we don't see a lot of research

7:20

studies that look at some of those

7:22

things in particular. but if you think

7:25

about the the the research set up

7:27

your that was used on in in

7:29

breaking a twenty four hour fast and

7:31

then continuing with. Fast. And fourteen

7:34

hours later, they had be basically the

7:36

control group that didn't break the fast.

7:38

And then they also had two other

7:40

groups that eat that did about a

7:42

five hundred calories shake around twenty five

7:45

percent. Of. Their caloric needs and it

7:47

was either. High Fat Low

7:49

Carb or higher Carb low fat

7:51

which is essentially asking the question

7:53

like how should I break my

7:55

fast is they are physiological difference

7:57

but then also for the the

7:59

high that group you can take

8:01

that five hundred calorie shake and

8:03

use it as a proxy for

8:05

well if I was just using

8:08

some fasting hacks are some fasting

8:10

optimizers to kind of extend my

8:12

fast wouldn't it? It. Isn't

8:14

that not so bad to to do

8:16

that right? Like like wanna get the

8:18

same net benefit as a water fast

8:21

and I would have said well I'm

8:23

not really sure cause I haven't seen

8:25

the like over a well designed study

8:27

for it but. We. Have some answers

8:29

now that we're gonna talk about so does this is really. Cool.

8:32

It is so the study overall just

8:34

big pictured Aim to investigate the effects

8:36

of different fast interrupting shakes are breaking

8:38

your fast on markers of guys seem

8:40

a control fry and these adults were

8:43

sedentary with overweight or obese right. Thirty

8:46

an hour fast Interrupted a twenty four hours

8:48

by either the high carb low fat sake

8:51

or the low carb high fat shake. They

8:53

were excited. And terms of calories

8:55

a Tommy said. And then the high carb. Was.

8:58

Seventy percent. Carb. Twenty

9:00

percent fat Or twenty percent protein. Ten

9:02

percent thought right for the high carb,

9:04

low fat, and then the opposite for

9:06

the low carb high fat. So was.

9:09

Ten. Percent carb, twenty percent protein equated,

9:11

and then seventy percent Sat right.

9:14

So. Then the

9:16

third group was the fasting group. Like that

9:18

just continued to fast through the thirty eight

9:21

hours straight not going to become prevalent when

9:23

we talk about busy I peas and the

9:25

Geo Peas. And down with Opie Bees, right?

9:27

Someone up here have a bit And first

9:29

bad that joke. Saying

9:32

it was a month or so

9:34

that was not in the pre show

9:36

Notes: So.

9:39

The cool thing about this is going to be

9:41

looking at the the biomarkers. ah in this because

9:43

what we want to talk about as Medevac flexibility

9:45

there was a study that came out right when

9:48

covered head was wow in this was proven through

9:50

the people that suffered and actually ended up perishing

9:52

with coveted the bit that the group said it

9:54

was most. The increased

9:56

mortality and the the elderly that

9:59

the metabolic. This function the

10:01

diabetes groups of people at heart

10:03

issues, etc. overweight or obese groups

10:05

yeah, I'm ends. When. We're

10:07

looking at these markers. It was as metabolic

10:10

flexibility. They estimated it only twelve percent of

10:12

the population was actually metabolic. Be healthy. right?

10:15

So that's what we're going to be looking at. That's what not

10:17

to. Beckman talks a lot about. But.

10:19

Some of these markers are gonna look at

10:21

blood sugar right over the place. Now see

10:23

people were in the the Cgm right arm.

10:25

We've got beta Hydroxy butyrate which is T

10:27

tones. There's three forms of kittens. Not the

10:29

ones that come out your breath which is

10:31

your fat, not the ones that you p

10:33

out when you you're in which is the

10:35

ways but the ones that are actually. it's not

10:37

actually a ketone, but it's the substance that

10:39

we want that we test with quito mojo that

10:42

we see in the blood. The beta hydroxy

10:44

butyrate, the ketone production. right? As glucose

10:46

comes down there were going to look at insulin. We.

10:48

Can talk today. look at glucagon. they look at

10:51

Glp one right which is that will go v

10:53

have some pics. Of the

10:55

world where those are going to. Make

10:58

you feel fuller after in between Meals

11:00

have supposedly have improved glucose levels and

11:02

it's foods reduce thoughts about food which

11:04

are all beneficial. But

11:07

we talked about downsides in the past and

11:09

then the G I T levels between the

11:11

different conditions, the different situation. So what does

11:13

this mean for you? The average Joe faster.

11:16

Well. It shows that there

11:18

are significant differences in these groups

11:21

between these different markers. Which.

11:23

Suggests potential metabolic health benefits of

11:25

a low carb, high fat shake

11:27

or a low carb lifestyle or

11:30

breaking your fasten a very specific.

11:33

Low. Carb metabolic from friendly way

11:35

so you team continue to flip

11:37

that metabolic switch which then promotes

11:40

long term health. Yeah. Like

11:42

for example, if you're looking at your ketone

11:44

that if you're looking at her kittens and

11:46

you're probably looking at your blood sugar as

11:49

well, you may you know the scripts. That.

11:51

Yeah yeah, not a t shirt side.

11:53

please dial the says the the future

11:56

of Sir Designed for some for a

11:58

completely different application and I. I.

12:00

Personally went through a lot of frustration with the

12:02

peace trips before I knew then as well and

12:04

I was just trying to get the weight off

12:07

and like why why I always let me being

12:09

a dad of three under seven the your and.

12:12

Yeah. Exactly

12:14

So yes about. You know when when you

12:16

like if you get a quito mojo you

12:18

start looking at a blood Felix you're looking

12:21

at blood sugar to you Might You might

12:23

find that as blood sugar starts to drop

12:25

as my fasting length gets a little bit

12:27

longer, might see ketone start to rise. You

12:30

may or may not, but it's not always

12:32

that that more is better. But the interesting

12:34

thing here. That. We see is

12:36

that you know as soon as as

12:38

soon as these participants broke their fast

12:40

then that they saw a drop in

12:43

their tetons which which we we would

12:45

have expected you know but when when

12:47

they went through the analysis what what

12:49

they say is that. The.

12:52

They basically had a larger decrease

12:55

in in the key tones are

12:57

with the higher carb group. Which.

13:00

Would make sense Blitzer know it's to rise.

13:02

You have this quick you know and dissemination

13:04

of of t towns that were were in

13:06

the blood. But.

13:08

The interesting thing is that if you

13:10

compare the graphs and look at the

13:13

water, only the water on the key

13:15

tones continued to rise so you had

13:17

no pause and see tones. Are you

13:19

actually you didn't get back to those

13:21

pre breaking levels Even though it was

13:23

only a five hundred calorie shape you

13:25

you might think well in a few

13:27

hours what will get back there? That's

13:29

not what they saw at all. They

13:32

were still very different from what the

13:34

water only levels were and in in

13:36

fact even like the high carb. the

13:38

those kittens dropped more but then they

13:40

actually did basically catch up fourteen to

13:42

maybe i mean you could see like

13:44

it they're they're very much like converging

13:46

there are so maybe a few a

13:48

few more hours they would have been

13:50

at the same spot but still very

13:52

much lower than the water only group

13:54

which is which is big because a

13:56

lot of people will use things that

13:59

are high fat to kind of extend

14:01

the fast but in in with

14:03

respect to ketones it's not really

14:06

just paused or extended like you

14:08

you really separated yourself by

14:10

doing the water only versus like an a

14:13

fat a fat supported fast if you

14:15

will like a fat fast like a

14:17

bulletproof coffee fast yeah like a fat

14:20

bomb fast right like I'm doing keto

14:22

and intermittent fasting fast right yeah which

14:25

it's very easy to get a lot of calories

14:27

and when we're talking about fats and mct oils

14:29

and those types of sure yeah coffee's right calorie

14:32

dense yeah yeah so you

14:34

know even dr. fungal say yeah you can put a couple

14:36

tablespoons of cream in your coffee well you can but

14:39

what's the effect right so we're talking 50

14:41

versus 500 calories here but

14:43

like you said the low carb

14:46

group then ran parallel with the water fast and

14:48

the high carb group then came back up and

14:50

diverged back towards the low carb level when with

14:52

ketones yeah so the best

14:54

thing you can do is stay the course

14:57

with a with a water fast right yeah

14:59

because you are going to be getting the

15:01

most increased beta hydroxy butyrate levels

15:03

and why does that matter because

15:06

when we talk about metabolic changes you know

15:08

elevated bhb and glute gon levels and

15:10

decrease glucose and insulin right so insulin

15:13

is the thing that

15:15

takes the energy that you get

15:17

from food and it either stores

15:20

it as fat or shuttles it into your

15:22

cells to be used as energy right glucose

15:25

is the breaking down of your food

15:27

or glycogen from your body into

15:29

it glucose which then can be shuttled

15:31

into the cell into your mitochondria for

15:34

use as energy right right

15:36

so when glucose and insulin

15:38

come down then excuse me

15:40

when metabolic changes such as

15:42

bhb goes up and

15:45

decreased glucose and insulin this

15:47

is suggesting potential improvements in that

15:49

metabolic health so maintaining the lower

15:51

insulin and reducing the insulin

15:53

spikes reduces the incidence of insulin resistance

15:55

and weight loss resistance never mind its

15:57

negative health effects and will highlight of

16:00

things of why managing your blood sugar

16:02

and reducing insulin resistance is important at the end.

16:06

But that highlights the importance of these metabolic

16:08

changes. So the low carb high fat shake

16:10

preserved most of the metabolic changes

16:13

from fasting better than

16:15

the high carb low fat

16:17

shake, indicating the better way to

16:19

break your fast and the more potential benefit

16:21

in maintaining your glycemic control. Wow.

16:24

You know, one other thing that I was thinking

16:26

as I was looking at this graph for the

16:29

difference in the ketone levels is that if

16:31

you were to take in a few hundred

16:33

calories worth of some MCT

16:36

oil or some other fat source in

16:38

order to extend your fast, like with

16:40

the with the logical rationalization that hey,

16:42

I might be able to extend this

16:44

fast right now by a few hours

16:46

because I have a more comfortable in

16:48

the fast. You might

16:50

be looking at the need to be

16:52

going an extra 24 hours or

16:56

more after that extension.

16:58

So thinking to myself,

17:00

I might get another four or

17:02

eight hours or even 12 hours

17:04

is is less than the

17:07

equivalent of of of

17:09

what I just did to slow down

17:11

my own my own results with with

17:14

respect to my accumulation of ketones. Like I better

17:16

go a heck of a lot longer to

17:18

justify what I brought in, which

17:21

is really important perspective, I

17:23

think, because it can be easy to kind of justify

17:26

something like that, but probably not getting

17:28

the the the overall necessary benefit that

17:31

you would need. And this is

17:33

part of the questions we get too is like, Okay, well,

17:35

how long should I fast? How do I fast? How do

17:37

I vary my fasting windows? Like what's a, you know, weight

17:39

loss fasting for fat loss, and you can grab the blueprint,

17:41

it's in the show notes, the blueprint to fasting fat loss,

17:44

easy different fasting windows, different variations, a little bit of

17:46

the science, a little bit of the what, why, who,

17:48

what, when, where and why to fasting and what we

17:50

believe 20 page PDF, it's free. We'll

17:52

zip it over to your inbox. But

17:55

I want to really highlight here is like when we

17:57

get these questions about keto mojo, okay, well, what I'm

17:59

starting to I get my ketone readings and what's the

18:01

ideal for fat loss? And I'm doing a longer fast, but

18:03

my key I'm kicked out of ketosis in the morning. Why?

18:07

Oh, it took me this many hours to

18:09

get back in. You literally just drive yourself

18:11

crazy. The coolest thing about the simplicity of

18:13

this is the macro percentages, the

18:15

timing and then what that indicates in

18:18

terms of metabolic flexibility and how to

18:20

break your fast, right? And

18:22

whether or not, because we talk about this, the

18:25

nuance of, you know, can I have a pickle

18:27

spear? Can I use element tea? Can I have

18:29

stevia? All of this

18:31

stuff, right? Water fasting is king for

18:33

now, for us. Now some

18:36

people say we can

18:38

go down the dry fasting route. Not going to do

18:40

it. Don't do it. Not doing it.

18:42

Okay. So we're just going

18:45

to stop there for now and we'll park for a few minutes

18:47

and we'll talk. So here's the cool

18:49

part. The numbers of the takeaway when put in

18:51

percentages is really cool. So

18:53

the water only fast resulted in 135.3% more beta

18:55

hydroxybutyrate. That's

18:59

the ketone production that we want. That's

19:02

the one we want compared to

19:05

the high carb, low fat, right?

19:09

So then 70% more compared

19:12

to the low carb, high fat. So

19:14

about half the result, but

19:17

still much, much, much

19:19

better than the high carb, low fat shake, right?

19:22

So when you compare the low carb, high

19:24

fat and the high

19:27

carb, low fat to one another, the low

19:29

carb, high fat had a 40% higher

19:31

beta hydroxybutyrate level. Right?

19:34

So, right. And

19:37

then when you look at the previous 14 hours

19:39

past it, right? So you broke the

19:41

fast with one of the two or

19:43

you continued on the water fast

19:46

and the low carb, high fat

19:48

retained the majority

19:50

of the benefit of that metabolic

19:52

flexibility when breaking it with a

19:54

low carb, high fat shake. Yeah.

19:57

So your choices matter. Yeah.

20:00

The. Prioritizing.

20:02

Or well a d Prioritizing carbohydrates matters

20:04

and can be very effective especially if

20:06

he if you feeling like there's something

20:08

else and I needed to improve about

20:11

my food choices but that those those

20:13

results are also lasting because of you

20:15

if you think about this through the

20:18

lens of and oh mad a one

20:20

meal a day. Then.

20:22

You can really look at this. the

20:24

only got one shot. Yeah yeah, one shot

20:27

right? And then that's going to determine a

20:29

lot of my sociology. Because I've I've

20:31

been. I've been making some serious improvements in

20:33

my physiology over last twenty four hours with

20:35

my fast and so now it matters,

20:37

right? And and now my body has decide

20:40

what what's gonna happen once I ended in

20:42

just these calories and this fuel right

20:44

here. Well your your choices matter and your

20:46

lower carb, higher fat choices. Are.

20:49

With respect to key tones, ah,

20:51

about twice as good as a

20:53

higher carbohydrate alternative for the same

20:55

number of calories. And and that's

20:57

that's huge of the that. So

20:59

important to know. And

21:02

then being able to maintain some

21:04

of that metabolic flexibility ah sir

21:06

Rises is really also important. So

21:08

when you start. Getting

21:11

becoming what we call sad adopted in

21:13

in your metabolic function the switch becomes

21:15

able to be flipped on and off

21:17

more readily of more frequently is improving

21:19

your metabolic health right? Not just not

21:21

the word not metabolism but the metabolic

21:23

health component of it right? Not synonymous

21:25

here now. So nothing we don't want

21:27

to be our is that you're burning.

21:29

But. Your your actual ability to to

21:31

do to do efficient work with the

21:33

calories that are coming into the body.

21:36

right? Never mind the stored energy, right? The you

21:38

want to be able to tap backing what you

21:40

more frequently, right? rather than having to be like.

21:44

Just as you know, the Seventy Two are fast

21:46

and the by the end of the day or

21:48

like rating the cabinet right anyone else banner only

21:50

mean right. So if you're driving, keep your hands

21:52

on this on the steering wheel if you're listening,

21:55

right? So. There. Was one other insane

21:57

components disarming. I want to list out some of

21:59

the benefits of keep Insulin and Shack right. Done

22:01

the a Calorie in Calorie Out model versus the

22:03

Carbon Slim model of obesity. which one matters more

22:06

calories or insulin? Will They both matter? We.

22:08

Feel that insulin much and hormones much?

22:11

Matter. Much more than just your a

22:13

simple calorie and calorie out equation. Over.

22:16

Looking at this, the Glp in the

22:18

G I P. You. Had said

22:20

something funny. That. And

22:22

the pre show meeting. The

22:25

baby laugh you like I'd rather

22:27

take a G I P inhibitor.

22:29

Nena. G L P one agonist. yeah

22:31

right. So the Lp one agonists or the

22:34

have some pics and though we're Gov is

22:36

right and it's supposed to. Improve

22:38

your glucose levels. Are. Fasting.

22:41

Feel. Fuller after between meals. Water.

22:45

Fasting. as your hunger

22:47

hormone shift. And experience reduce thoughts

22:49

about food. Water. Fasting.

22:52

Right? right? So the gee I'd see

22:54

on on taxes for a minute. the

22:56

G I inhibitor versus the Glp one

22:58

agonists sure on Jp is something that

23:00

we don't see studied a lot in

23:02

in a lot of the fasting our

23:04

research but when you know we've we've

23:06

seen it, make it, forget about it

23:08

as after this episode and we give

23:10

you the take away. yeah but you

23:12

know it's it's something that I'm hoping

23:14

to see more in by not doing

23:16

research and and I bet we probably

23:18

will. but is it stands for two

23:20

things actually that. Armies as to

23:23

never name's basically glucose dependent insulin,

23:25

a trophic polypeptide and gastric inhibitory

23:27

polypeptide. So he it's doing a

23:29

few different things. it's it's a

23:31

complex molecules, it's doing multiple things

23:33

in the body. But the the

23:35

important thing to note is that

23:38

we we have more of it.

23:40

Ends of communication is is much

23:42

greater as we have more fat

23:44

cells and bigger fat cells. and

23:46

even with the consumption of a

23:48

high fat diet at levels spike.

23:51

And. Levels stay spiked during a

23:53

state of obesity so they they

23:55

they. They do have a lot

23:57

of animal studies are looking at.

24:00

The Ip one where when they

24:02

when they cut off g ip

24:04

one or or a Ccg ip

24:06

or whenever they knock it out

24:08

in mice then they can actually

24:11

reverse obesity, reverse diabetes increase insulin

24:13

sensitivity and so it is. What

24:15

we also see is that in

24:17

the results of this study in

24:20

particular we see a very. Great.

24:22

Difference in what happens with

24:25

the water fast vs either

24:27

of the shakes situations where

24:29

the the water fast situation

24:31

I'm. Just. Minimize levels of G

24:33

Ip and they stayed there, eat throughout and

24:36

and they would be. There were basically near

24:38

zero levels the entire time. But what the

24:40

body is supposed to do is as soon

24:43

as we ingest any sort of fuel and

24:45

it doesn't have to be carbohydrates or fast,

24:47

we're going to have a big spike in

24:49

G I P because we're entering in into

24:52

an anabolic state in the body were now

24:54

we have fuel and we need to decide.

24:56

The bonuses hide what do we do with

24:59

this fuel? And so yeah, this big spike

25:01

in the Ip and so. You saw

25:03

very similar spite. Regardless,

25:05

Of which type of shake was ingested.

25:07

So yeah, about eighty to ninety percent

25:09

of the same amount of g. I

25:12

feel like when a high fat sake

25:14

was ingested, it was a little bit

25:16

higher for a high carbohydrate shake, but

25:18

not very much. and use argument of

25:20

a vast difference between the water only

25:23

group versus the other two groups. And

25:25

so that's important to note because it's

25:27

not just that they were ingesting five

25:29

hundred calories. but depending on how you

25:31

want to define what breaks my fast,

25:33

this is one way. That you could

25:36

say? Well, what breaks my fast? Well what

25:38

did your G Ip levels do? And no,

25:40

it's not easy to measure right? You can

25:42

just measure this at home or will. We

25:44

can see from the data here is that

25:46

the G Ip levels were were greatly different

25:49

between the water fast and then and once

25:51

they broke the fast and it took the

25:53

entire rest of the time, the entire. Fourteen.

25:56

Hours or so to come back

25:58

to those baseline levels and. Internet

26:00

was only off of five hundred calories than. One

26:03

more thing I want to mention about Glp

26:05

is that when we saw at that twenty

26:07

four hour mark regardless of the low carb

26:10

shake for the high carb shake. Or

26:12

though I should say the high carb shake for says hi.

26:14

Such a guy like that. Vernon's a little

26:17

bit better for clarity in an audio

26:19

medium. You

26:21

evil saw Aesop. The

26:23

job he wants, Spike and then again

26:26

start to come back down towards one

26:28

another as they ended the thirty eight

26:30

hours, right? Yeah, that additional fourteen hour

26:32

window. But

26:35

the water only fast. They

26:37

didn't say this in the

26:39

conclusions and but it's slowly

26:41

and steadily just kept rising.

26:44

Yeah. And. Just reset the going.

26:47

right? So again, Glp

26:49

ones are supposed to feel

26:51

fuller. After image between

26:54

meals. Have improved Bhutto's levels

26:56

and reduce thoughts about suit. Without.

27:01

The potential downsides. And

27:04

you can get that. Through.

27:07

Simple. Sasson. Nice.

27:10

And. That's empowering. Yeah, Your.

27:13

Body is in credibly

27:15

intelligent. So.

27:17

Optimizing fasting strategies can lead to

27:19

the improvement about health and I

27:22

seem a control and potentially reducing

27:24

the risk of the chronic diseases.

27:26

How do you break your fast.

27:29

Lower. Lower carb, high fat, My.

27:32

Fasting windows your work for me? Well,

27:34

You. Gotta try some stuff out crowd the

27:36

blueprint right you see, see what feels, get

27:38

tried on for size Christ's and your next

27:41

fast. A little bit you know from your

27:43

from your previous high break a twenty four

27:45

hour. Do a Nomad with these parameters and

27:47

then go ahead and do another fourteen to

27:50

sixteen maybe eighteen our fast and right. Start

27:52

stacking those fast or cycling those fast on

27:54

top one another not have do inside of

27:56

our challenges and that's what we coach people

27:59

on how to personalize and of our our

28:01

coaching program as well. So you take away

28:03

saw me. So. When.

28:05

We look at people who want to improve

28:08

their guy seem to control. Or

28:11

I'm. A. Doctor fasting

28:13

lifestyle or. Figure

28:15

out how to make this simple and

28:17

sustainable. right? Results:

28:20

From the study. Can. Benefit people

28:22

who participate in fasting or time he

28:24

started eating whatever you want to call

28:26

it. And who want

28:28

to optimize their fasting efforts for

28:30

their metabolic health frame? You know,

28:33

They even say hear what we'd like to

28:35

see. In the future would

28:37

be. The

28:40

long term sustainability of these dietary

28:42

patterns in or effects and the

28:44

guy seem to control over time

28:46

know what I want to end

28:48

with his reasons why this matters.

28:52

Why? managing insulin and blood sugar

28:54

for long term health matters? Because

28:56

the Diabetes train. That.

28:58

Leads to sickness and lifestyle induce

29:01

disease and ultimately early does. It.

29:05

Is a very slow process, right operating

29:07

system that isn't designed to treated or

29:09

look forward or even get the right

29:11

laps. So why does it matter what?

29:13

Diabetes Prevention A Management. right? We

29:15

want it with. What

29:18

is it? The ounce of prevention is worth

29:20

a pound of cure? What is that? I'm

29:22

terrible up our friends are you got it?

29:24

As at least at least the bright. So

29:27

prevent it, never get it or reverse it.

29:29

Cardiovascular health we need to decrease. I shouldn't

29:32

say the high blood sugar levels because we

29:34

don't want to damage the vessels and increase

29:36

Cvd risk and stroll and all those other

29:39

the heart disease number one killer in the

29:41

country. Frightened We want better energy regulation. Which.

29:43

Leads to better weight management which leads

29:45

to better mood, a mental health which

29:48

leads to better hormonal balance. Cause insulin

29:50

is a major player in balance hormones.

29:52

not just when it comes to blood

29:54

sugar. Yes, are all. And.

29:56

The G I P that I was

29:58

talking about earlier his exact what determines

30:00

or one of the main determinants for

30:02

how much insulin is getting pushed out

30:04

of the pancreas. So yet we've we've

30:06

been, we can. Keep those levels

30:09

really low then we can. we

30:11

can really. Ah, I'm. We.

30:13

Can really have an impact

30:15

on our overall resting insulin

30:17

secretion and thus are insulin

30:20

resistance and are insulin sensitivity.

30:23

And when you continue down that path, take

30:25

the it going one step farther. then you're

30:27

getting long term complication prevention. So maybe you

30:29

do have. Some. Form of

30:31

Lifestyle Metabolic Dysfunction Metabolic

30:34

Syndrome. Or. Somewhere in the

30:36

spectrum, labs are a little bit off.

30:38

While you're gonna decrease your chance of

30:40

future complications, right? If you

30:42

do need to have a procedure or enter into the

30:44

mainstream medical system, then you're going to. Long.

30:46

Term: Decrease your inflammation and increase

30:48

your immune function. Because. We know

30:51

elevated blood sugar as a chronic effect on

30:53

both of those systems. You're going to improve

30:55

your quality of life. right?

30:57

Because you're gonna have all of the

30:59

decreased risk that were just mentioned and

31:01

you're going to have better health and

31:03

better longevity. Which is ultimately we what

31:06

we want. freeze every one of you

31:08

adopting a fasting lifestyle or atomic? Absolutely

31:10

Yeah we sure do and so like

31:12

taking Taking what we talked bounce off

31:14

of this this research article like that

31:16

click on the link, just it just

31:18

to take a look at the the

31:20

table season look at these at the

31:22

start so letters visuals kind of sync

31:24

and because they help you whenever you're

31:26

making your next. Fasting decision because your next

31:28

passing this is might be how am I going

31:30

to break this fast but it also my be.

31:33

Do. I want to end it just yet.

31:35

or you know maybe I want to go

31:37

to to breakfast tomorrow or instead of lunch

31:40

maybe an early dinner tonight. And and would

31:42

that have an impact or good good. Check

31:44

out the visuals here and you can. You

31:46

can see the impact or or the impact

31:48

of maybe taking away on wouldn't a recent

31:51

challenge or called it like a fasting crutch.

31:53

A as she said you know sometimes I

31:55

use fasting crutches like some Mct oil as

31:57

of like that. Ah that was a good.

32:00

For it. And so if you're making

32:02

this decision, should I use one of

32:04

those fast and crutches? Well, Instead.

32:07

Of thinking about it like. Let

32:10

me extend my fast for a few hours when

32:12

you make a more of a black and white

32:14

decision on more of a line in the sand

32:16

for yourself like okay, I'm gonna. If. I'm

32:18

going to break my fast at this time.

32:21

Then go ahead and and have a meal.

32:23

Have have a nutritious meal and give yourself

32:25

the right macro nutrients that that serve that's

32:27

asks and make it even easier to go

32:29

into your next ass rather than feeling like

32:31

I'm an i'm bringing one of those fast

32:33

and crutches I can get in a few

32:35

extra hours right? Yeah, and that's gonna be

32:37

the second point that I really want to

32:40

hammer home. As an encouragement is when you

32:42

break your fast, make it count. And.

32:44

right? That's what I love about this article's the

32:46

lower carb high fat. right? More

32:48

readable I'd say moderate protein. my pride

32:51

parades prioritize pro team serve society and

32:53

blood sugar levels but your then gonna

32:55

make that next one easier. You going

32:57

to make that next meant about switch

32:59

flipped. Quick. More quickly, or sooner

33:01

or more efficiently, right? You're gonna be

33:04

building that marijuana flexibility. And. Then

33:06

stalking those fasting results rather than this

33:08

on off. Ah, five. I just so

33:10

long fast. I deserve X, Y or

33:13

Z your I'm gonna go back to

33:15

my old eating habits. Get those repetitions

33:17

in, But know that that decision and

33:20

how you do it ultimately set yourself

33:22

up for a better, more enjoyable, more

33:24

efficient, more physiologically sound experienced some the

33:26

next time you set your fasting time

33:29

and put some intentionality into itself. Exactly.

33:31

Tommy. If. They're looking for more sport.

33:33

Had to the show Notes: Click the link. For

33:36

the blueprint of Fasting for Fat loss, you can

33:38

head to the show notes as well. In click

33:40

the link for the Fasting for Life community. If

33:43

you have questions you can reach out info at

33:45

the Fasting for life.com if we have not gotten

33:47

to your question and does not because we don't

33:49

want to. It's just

33:51

because we get along so I'm shut

33:53

every continuing to listen and Tommy appreciate

33:55

the conversations or Multaq seems. Like.

33:57

You are. So

34:01

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34:04

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