This is What Intermittent Fasting LONG TERM Does to Your Body
Summary
TLDRThe video script discusses the benefits of intermittent fasting for longevity, as recognized by the National Institute of Aging. It emphasizes that the advantages are not just weight loss but also metabolic switching, leading to improved health and resilience. The script cites studies showing fasting's positive impact on genes like PGC-1α, which boosts mitochondrial biogenesis, and on factors like brain-derived neurotropic factor, enhancing cognitive function. It also highlights fasting's role in reducing the risk of heart failure and improving cardiovascular health. The speaker recommends trying fasting for better overall health and lifespan.
Takeaways
- 📢 The National Institute of Aging recognizes fasting as beneficial for longevity and health.
- 🔍 The benefits of intermittent fasting are not just from weight loss but also from metabolic switching.
- 🧬 Fasting triggers ketone formation, which can act as signaling molecules to change gene expression and promote health.
- 🌟 The gene PGC-1α is activated during fasting, leading to increased mitochondrial biogenesis and potentially more efficient fat burning.
- 💪 Fasting may help in the production of new collagen and connective tissue, supporting joint health.
- 🧠 Brain-derived neurotrophic factor (BDNF) expression is increased with fasting, which is crucial for brain function and new neuron creation.
- 💓 Fasting can improve cardiovascular health by positively affecting blood pressure, heart rate, and lipid levels.
- 🛡️ A study showed that individuals who fasted weekly had a 45% lower mortality rate compared to non-fasters.
- 🧬 Fasting can lead to the activation of certain metabolites and preservation of muscle mass, combating sarcopenia.
- 🐛 Research on nematodes suggests that fasting can improve mitochondrial plasticity, which is linked to increased lifespan and metabolic health.
Q & A
What is the National Institute of Aging's stance on fasting and longevity?
-The National Institute of Aging recognizes fasting as beneficial for longevity and acknowledges its lasting results, as discussed in a study published in the New England Medical Journal.
What is the main benefit of intermittent fasting according to the transcript?
-The main benefit of intermittent fasting is not weight loss, but rather metabolic switching, which triggers positive metabolic changes and cascades in the body.
How does ketone formation during fasting contribute to health benefits?
-Ketone formation during fasting acts as a signaling device that can change gene expression and potentially make the body healthier for a long time after exposure.
What is the role of PGC1A in the context of fasting and health?
-PGC1A, when activated by fasting, increases mitochondrial biogenesis, leading to more energy factories in cells, which can ultimately help in burning more fat.
What does the transcript say about the effects of fasting on collagen and connective tissue?
-Fasting increases the expression of fibroblast growth factor, which is essential for creating new collagen and connective tissue, potentially combating age-related issues.
How does fasting affect brain health according to the transcript?
-Fasting increases the expression of brain-derived neurotropic factor (BDNF), which is crucial for brain function, creating new brain cells, and enhancing cognitive performance.
What is the significance of the 58-hour fasting study mentioned in the transcript?
-The 58-hour fasting study showed significant metabolic alterations, including an increase in leucine, isoleucine, and ophthalmic acid, which are important for preventing muscle wasting and sarcopenia associated with aging.
What are the cardiovascular benefits of fasting as discussed in the transcript?
-Fasting has been shown to improve blood pressure, resting heart rate, triglyceride levels, stabilize HDL and LDL levels, support healthy glucose levels, and reduce insulin levels, all of which contribute to better cardiovascular health.
How does fasting affect the parasympathetic tone and heart rate variability?
-Fasting enhances the parasympathetic tone, improving the body's ability to switch between sympathetic and parasympathetic states, which in turn improves heart rate variability and the heart's response to stressors.
What is the significance of mitochondrial plasticity in the context of fasting and aging?
-Mitochondrial plasticity, which involves the ability of mitochondria to switch between fused and fragmented states, is improved by fasting. This improvement is linked to better energy production and is crucial for preventing metabolic disorders and promoting longevity.
What recommendation does the speaker have for those who are not currently fasting?
-The speaker suggests that those who are not fasting might consider incorporating periodic fasting, such as a once-a-week fast, into their routine for potential long-term health and lifespan benefits.
Outlines
🌟 Intermittent Fasting for Longevity
The speaker expresses excitement over the National Institute of Aging's recognition of fasting as beneficial for longevity. They have been advocating for intermittent fasting since losing 100 pounds and will discuss high-level studies on its long-term effects without delving into complex biochemistry. The main benefits of fasting, according to a New England Medical Journal study, are not from weight loss but from metabolic switching. This means that the body's response to fasting induces positive metabolic changes beyond just shedding pounds. The speaker emphasizes ketone formation during fasting, which can act as signaling molecules to alter gene expression and potentially enhance health. The discussion highlights three genes influenced by fasting: PGC-1α, which increases mitochondrial biogenesis for more energy production; fibroblast growth factor, which promotes collagen and connective tissue creation; and brain-derived neurotrophic factor, which supports brain function and new neuron generation. The speaker also mentions the benefits of fasting for cardiovascular health, citing studies from the journal Circulation.
💓 Fasting and Cardiovascular Health
The speaker discusses the impact of fasting on cardiovascular health, referencing studies published in the journal Circulation. One study observed 2,000 individuals who underwent cardiac catheterization surgery, comparing Latter-day Saints who practice weekly 24-hour fasts with non-fasters. After five years, the fasting group showed a 45% lower mortality rate. Another study focused on individuals with myocardial infarction and heart failure, finding that the fasting group had 71% less incidence of heart failure. The speaker attributes these benefits to fasting's ability to improve blood pressure, heart rate, triglyceride levels, and glucose levels, as well as reduce insulin levels and combat oxidative damage linked to atherosclerosis. They also mention that fasting enhances parasympathetic tone, improving heart rate variability and the heart's response to stress. The speaker concludes with two additional studies: one showing metabolic alterations and preservation of muscle mass in individuals who fasted for 58 hours, and another demonstrating that periodic fasting in nematodes improved mitochondrial plasticity and lifespan, suggesting potential rejuvenating effects of fasting on aging.
Mindmap
Keywords
💡Intermittent Fasting
💡National Institute of Aging
💡Metabolic Switching
💡Ketones
💡Mitochondrial Biogenesis
💡Fibroblast Growth Factor
💡Brain-Derived Neurotrophic Factor (BDNF)
💡Cardiovascular Health
💡Parasympathetic Tone
💡Mitochondrial Plasticity
💡Sarcopenia
Highlights
The National Institute of Aging recognizes fasting as beneficial for longevity and has lasting results.
Intermittent fasting has been personally effective for weight loss and health benefits.
Studies show that the main benefits of fasting are due to metabolic switching, not just weight loss.
Fasting triggers ketone formation, which has powerful effects on gene expression and health.
Fasting activates the gene PGC1A, which increases mitochondrial biogenesis and energy production.
Fibroblast growth factor is increased by fasting, promoting new collagen and connective tissue.
Brain-derived neurotropic factor (BDNF) expression is enhanced by fasting, supporting brain function and new brain cells.
Fasting improves cardiovascular health by stabilizing blood pressure, heart rate, and lipid levels.
A study shows that weekly 24-hour fasts reduce mortality rate by 45% over five years.
Fasting reduces the incidence of heart failure by 71% compared to non-fasting individuals.
Fasting enhances parasympathetic tone, improving heart rate variability and stress response.
A 58-hour fast study found significant metabolic alterations, including an increase in leucine, isoleucine, and ophthalmic acid.
Increased levels of certain metabolites during fasting may preserve muscle and counteract sarcopenia.
Fasting improves mitochondrial plasticity, which is linked to increased lifespan in nematode studies.
Mitochondrial dysfunction is a root cause of metabolic disorders, and fasting can help correct this.
The science supports the idea that periodic fasting can improve overall health and lifespan.
Transcripts
what do i know i'm just some guy on the
internet but i will tell you that
now the national institute of aging
which is actually a government site
in 2020 is recognizing fasting as
something that
truly is good for longevity and
something that has a lasting results
i'm beyond stoked on this to be
completely honest because i've been
talking about intermittent fasting for
the last nine years ever since i lost
100 pounds with it
and i've been trying to just speak from
the mountaintops on how awesome it is
anyhow
we're going to go through quite a few
studies in this but they're all going to
be very high level we're not going to
get into crazy biochemistry
this is going to help you understand the
long lasting effects
of even just a little bit of
intermittent fasting alright so let's go
ahead and let's have some fun with this
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there in the saturated content world
these days
anyhow let's dive in now this national
institute of aging mainly looked at a
new england medical journal study
and it determined that the main benefits
from internet and fasting that are long
lasting
are actually not a result of the weight
loss they're more so a result
of metabolic switching in clinical and
preclinical situations now what that
means
is that yes when you fast you probably
will lose weight i would be very
surprised if you didn't lose weight
but that's actually not the bigger
benefit the weight
loss is not what is triggering all the
positive metabolic cascades and
metabolic changes that you're having
it's actually the metabolic switching
it's actually the switching over to a
stressful period of time during your
fast
so let's talk about what that really
means and looks like you're going to
hate me saying this but when you're
fasting you have ketone formation
you are producing ketones now it's
actually pretty wild that this national
institute of aging
touts the benefits of ketones so much
because generally we kind of get that
swept under the rug but anyway point is
ketone formation periodically during
periodic fasting has powerful effects
when it comes down to
how it triggers different responses in
the body okay
it's one thing to look at ketones as a
fuel source that's
one thing okay it's another thing when
you look at ketones as signaling devices
that
change our gene expression and
potentially make us healthier
for a long time after just one exposure
to said ketones
this study even said and i partially
quote here repeated exposure to fasting
periods
is beneficial because of the lasting
adaptive response so by switching over
to fasting
you're forcing the body to utilize fats
which forces an adaptive response and
makes the cells more resilient
and just more universally able to create
energy i want to talk real quick the
three
genes that it's making a big effect on
and i know you hear genes and genetics
and it's probably scaring you
but i'm gonna make this so simple okay
the point is is that when you go through
just a periodic
little bit of fasting you have the
activation of one thing called pgc1a
pgc1a increases what is called
mitochondrial biogenesis the
mitochondria is where you produce energy
in your
cells okay and if you increase
mitochondrial density it means you're
creating
more mitochondria which means more
energy factories
okay more energy factories can use more
fat ultimately make you burn more fat
this is changing things at a genetic
level to produce more mitochondria
mitochondrial biogenesis pgc1a
seems to go down quite a bit in
individuals with metabolic dysfunction
which is very common
okay second is fibroblast growth factor
fibroblast growth factor
is the impetus for your body to create
new collagen
and create new connective tissue another
thing associated with aging right as we
get older we worry about our fat
accumulation
we worry about our metabolic health we
worry about our joints
okay so we could potentially correct
this
then another thing is it increases the
expression of what is called brain
derived neurotropic factor
which is a tremendous thing when it
comes down to helping your brain
function
and creating new brain cells and operate
at your absolute cognitive best
so again we look at the things we're
concerned with as we age our metabolism
our weight our overall joint health and
of course
our brains fun fact if you want to see
some science that looks at bdnf
and fasting and really being able to get
the most out of your brain when it comes
to fasting
highly recommend four sigmatic coffee
down below they use
lion's mane and rishi mushroom and all
these different adaptogens
that have been demonstrated in studies
to have an effect on brain derived no
tropic factor
so really cool it's what i use when i'm
fasting and i need to use my brain a lot
so
really really really cool stuff plus a
ton of other benefits as well so highly
highly highly recommend you check them
out they're a big part of my fasting
arsenal
you can check them out get a special
discount down below using the link
they're a big support of this channel so
thank you for sigmatic
thanks for making my fasts awesome and
thanks for making everyone else that
watches these videos is fast awesome
let's jump over to some longevity stuff
in the world of cardiovascular health
two studies published in the journal
circulation
the first one took a look at 2 000
individuals
that went through cardiac
catheterization surgery these 2
000 individuals were latter-day saints
individuals
now some latter-day saints individuals
practice weekly 24-hour fasts
so ultimately what they did is they
divided them into two groups those that
fast and those that don't
okay so one group did a 24-hour fast
weekly
it turns out after five years those that
did the 24 hour fast weekly had a 45
less mortality rate than those that did
not fast
i'll let that sink in for a moment while
i move on to the next study also
published in the journal circulation
took a look at individuals with
myocardial infarction okay so a heart
attack
versus heart failure okay same kind of
thing fasting versus non-fasting
both groups had the same instance of
heart attacks
but 71 percent less instance of heart
failure in the fasting group
why is this let's break it down for just
a minute well first of all intermittent
fasting has been demonstrated to improve
blood pressure
it helps your resting heart rate it
helps triglyceride levels
it seems to stabilize hdl and ldl levels
it helps support healthy glucose levels
it helps reduce insulin levels all
things that are ultimately
involved in cardiovascular issues right
not to mention ends up combating the
reactive oxygen species the oxidative
damage that can
end up contributing to atherosclerosis
so i think we have
pretty much a cumulative buildup of just
good things that come from fasting that
have a positive effect on potential
heart failure i'm not a doctor i'm very
careful not to make claims here
but we have to look at the evidence and
again we're seeing this even posted on
government sites now okay pretty cool
stuff another thing that's interesting
is it enhances what is called the
parasympathetic tone
parasympathetic tone means the body has
an ability to switch back and forth
between sympathetic and parasympathetic
a lot easier
improving your heart rate variability
this means that
your heart can respond to a stressor a
lot better
it can change its pace it doesn't have a
lag time i've done plenty of videos on
heart rate variability if you want to
check those out
two other studies i want to talk about
when it comes down to fasting and aging
and sort of the long-term effects first
one was published in scientific reports
it took a look at metabolic alterations
on individuals that went into a longer
58-hour fast so they measured their
blood at like 10 hours somewhere
mid-fast and then at the end of the fast
they found that there was 44
active metabolites in their blood that
weren't there before
demonstrating huge adaptation occurring
huge adaptation
and big changes also noticed a lot more
leucine
isoleucine and ophthalmic acid in the
blood
why is this important well as we age we
see
steady declines of leucine isoleucine
and ophthalmic acid
indicating that our bodies are breaking
down muscle more than likely
and we're probably going to develop
what's called sarcopenia which is
natural
muscle wasting as we age there's also a
lot of link between
muscle wasting and atrophy and disease
states and mortality
so if we have increased levels of
leucine in the blood then maybe it means
that we're preserving some muscle and
it's a pretty strong indicator that
fasting could have powerful rejuvenation
effects
that improve aging then lastly there's a
study that's published in the journal
cell metabolism
now this was done on nematodes now if
you're in the scientific world you know
that nematodes are used in lifespan
studies because they possess
similar attributes as far as dna and
genes to humans
but they can kind of like shrink down
lifespan studies
they found that by depriving them of
food it would allow what is called the
mitochondrial plasticity to improve
from its fuse state to its fragmented
state so mitochondria operate
really well the energy factories when
they alternate between their two
fused and fragmented states if they get
locked in one state
they end up being um sort of immune to
like
fat utilization what that means is they
don't burn a fuel
as well we need them to constantly
switch it turns out that the lifespan
of these nematode worms was greatly
improved
by adding periodic fasting in because it
improved this mitochondrial
plasticity mitochondrial dysfunction is
the root of a lot of metabolic disorder
it's the root of a lot of just our
dysfunctional metabolism in general
so if we can start correcting that
mitochondrial dysfunction via periods of
fasting
then we can put ourselves in a great
spot okay so the science is really
getting clear now and i think that if
you're not fasting you might want to
give it a shot doesn't mean you have to
make it a full-blown lifestyle but a
periodic fast once a week or so
might be really darn good for your
overall lifespan and just your overall
health long term
as always keep it locked and here my
channel i'll see you tomorrow
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