Effects of Intermittent Fasting | Dr. Robert Silverman

– Dr. Rob here, Facebook live two o’clock
we’re gonna talk about the effects of intermittent fasting. Without question intermittent fasting has
taken the world by storm. It was a conversation piece of 2018 and with
all the New Years resolutions of 2019 and my mantra that it’s all about you, everybody’s
talking about intermittent fasting and how to lose weight and how to get healthy while
you lose weight. Remember intermittent fasting is not a short
period of time it’s something that you do, intermittent fasting is an addition to a lifestyle
change. So before we even explain intermittent fasting,
understand it’s all about lifestyle. There’s no short term diets, they really don’t
work. No salt bath where you burn 700 calories. It’s all about changing a lifestyle and intermittent
fasting without question is a great addition to getting healthy and changing a body composition,
losing weight, getting your skin tighter, et cetera. Now let’s go through some definitions of intermittent
fasting before we go through the whiteboard over here. Number one intermittent fasting is really
a popular term, it’s the amount of time that you eat and you don’t eat. So the first number, when you say an intermittent
fast, is the one that I really like is 12 and 12. So it’s 12 hours of non-eating and 12 of eating. Whereas there’s some others that are 16 and
eight, et cetera. Now with this whiteboard there was some literature
that just came out in Science Magazine back in November that we’ve changed a little bit
because what we’ve done in our office with the intermittent fast is different than what
they tested for. In addition, the term that I really like is
time restrictive feeding. Time restrictive feeding or eating is similar
to what I said in intermittent fasting, however the time restrictive feeding very simply says
that time in which you can eat, so for instance again time restrictive feeding may be 10 hours. So for 14 hours you don’t eat and for 10 hours
you do eat. The reason we don’t call it intermittent fasting
as much anymore is because within a fast there are some people who don’t drink water which
is incorrect. And what we like with the time restrictive
feeding slash intermittent fasting is that we without question we don’t want anybody
not to eat during a day. We don’t do that day or two days or five days
where you do it. We intermittent fast as much as we can, time
restrictive eating as much as we can. There’s also something called fast mimicking
diet which has been created by Dr. Longo. Great stuff, she’ll be at IHS, Integrative
Health Symposium with me, so great time to check out all the different health practitioners
talking about different diets but within that it is a low amount of calories during the
day for a five day period over 30 days where you have the ability to fake your brain into
think that you’re fasting but you’re getting enough nutrients so you’re really not that
hungry. So we’re really gonna talk about intermittent
fasting as a time restrictive eating and I’m gonna go over some of the literature and all
the good things that it does, a couple real points where some people have done it on their
own and not got the results that they thought and I always direct them in to come in, I’ll
show you a couple little tricks to the trade on that. If you have any questions, Stephanie’s right
there, she’ll stop me, I’ll answer the questions. Do me a favor, share this. This is a hot topic. Like it, comment, we’ll do any shout outs
as we go through this so Steph you good? If anybody has a question feel free to ask
me a question. Say what you’re doing, if you’re busy you
see it later on Memorex as opposed to live, we will answer the question. So here we go, number one, the positive effect
of intermittent fasting. What’s very interesting is your total caloric
intake, that’s something you can control. So there are multiple things that you speak
about in overall lifestyle and things that will effect your body composition in health,
it is what you eat, also your exposure to food. So there are exposures to food or your exposure
to the environment, we try and deal with a better environment, unfortunately the environment
isn’t something that we can always control. Our genetics, even though we’re not locked,
is not something we can control. Every one of us control how we eat and the
time frame in which we can eat. Whereas the environments aren’t as easy and
our genetics aren’t as easy because if that were the case I’d ask for LeBron James and
Usain Bolt kinda genes to be athletic. But that being said, the intermittent fasting
has positive effects on ketone bodies in the blood. Ketone bodies like acetolactate, acetate and
the big gold medal winner beta hydroxybutyrate. So when we intermittent fast, we’re able to
make ketone bodies. Beta hydroxybutyrate has a great effect on
overall health. Its effect on overall health is that it increases
glutathione, great for the brain in increase brain derived neurotrophic factors. So what I like is if you’re gonna use a ketone
or ketogenic diet slash lifestyle, you definitely want to do that with what we call intermittent
fasting. And in any case, intermittent fasting makes
ketone bodies. It also increases the adiponectin levels. Those levels are critical because they help
with blood sugar by helping with blood sugar they basically allow you to decrease your
body fat levels. Great choice. By the way, for women, when you can increase
your pH, you’re also gonna be able to have a positive effect on the adiponectin levels. Cortisol unfortunately in most instances when
people intermittent fast cortisol really poses an issue because cortisol is a stress hormone
and when people fast or fast incorrectly, not listening to Dr. Rob or other health care
practitioners, their cortisol goes up and that’s the problem and that’s where they fail
on the intermittent fast. So the literature show that the cortisol goes
up. The lab tests in the office when we intermittent
fast goes down ’cause we do it right. Because too many people are doing 16 and eight,
too many people are taking a day off, they’re not doing it right. That stress hormone of cortisol, if it goes
up, if you’re not doing it right ’cause you’re doing it on your own and you’re not really
sure how to matriculate through the pathway, that cortisol will then increase your blood
sugar, that cortisol will give you that stress hormone ultimately putting down fat. So you have to be careful. I did say it increased because the literature
says that it does, but I wanted to say when it’s done right and we use low glycemic index
foods, real foods and we do it on a 12 and 12 basis, no problems with cortisol. In addition, I also starred ghrelin. Ghrelin is a hormone, it’s a brain hormone,
like growl, ghrelin means that you’re hungry. Truly in this literature that they saw because
they were intermittent fasting and taking a day or two off during a week of literally
not eating, ghrelin when up and made you hungry. In my office I starred it again, ghrelin goes
down. Ghrelin goes down because the leptin, which
you’ll see later, goes up. Leptin is a satiety hormone. You feel full and that’s the way to do all
these intermittent fasts. Remember, it’s not about calories. When you intermittent fast it’s not a decrease
in calories, it’s a time restriction to allow your body to function better, to allow you
to have what we call autophagy, 2016 Nobel Prize, autophagy allows the cleaning of your
cells, lets your cells to function better. It’s not a caloric restriction, it’s a time
of restricting what you’re eating and we’re always picking better foods ’cause it’s not
about calories, it’s all about chemicals. We don’t wanna eat chemicals and it’s all
about satiety and nutrients, it’s not about calories. So you eat a piece of bread, we don’t even
have to go through good and we know it’s bad. There is no nutrients there. There is no satiety there. Eat an avocado, especially an organic avocado,
there’s a lot of nutrients, there’s a lot of fats, there’s a lot of satiety. Great example, avocado versus sugar, et cetera. In addition, glucose goes down, your blood
sugar goes down. Blood sugar may be one of the biggest markers
for overall adverse health. Your insulin level goes down, your IG one
goes down and your leptin levels like I said, this was supposed to be up, your leptin should
shoot over here doing it the Dr. Rob way. In addition, triglycerides go down, your blood
fats and your LDL levels not only do your LDL levels go down, your LDL small particle
levels go down which are really the problem in cholesterol leading you towards heart attack. Inflammatory markers go down. Inflammatory markers leading you towards cardiovascular
disease and C-reactive protein which is a tissue inflammation marker, a critical critical
element. Finally when you look, that’s in your blood,
liver. Your liver is making ketone bodies production. So the intestines and your liver make ketone
bodies. That’s increased. We talked about that before. That’s a big thing. So once again imagine how synergistic, if
you do the ketogenic diet right with intermittent fasting. So I just had an Instagram post that’s sort
of blowing up and we talked about the ketogenic diet ’cause it’s again in the news so many
stars, Kardashian, Gwyneth Paltrow and the like have done it. With this, if you do the clean keto, verse
the dirty keto. The clean keto, good fats. The dirty keto, really crappy fats, your trans
fats, your french fries, your processed meats. So even though keto’s 75% fat, it has to be
good quality fats. You mix those with intermittent fasting and
you’ve got a great lifestyle or diet for a new improved lifestyle. In addition, insulin sensitivity goes up,
that’s a great thing ’cause insulin or insulin resistance may be the worst marker for overall
health. Now we’ve got a decrease in glycogen production
so you’re not storing as much fat, you’re not storing as much sugar and a lot of people
eat a lot of carbohydrates, get an enlarged liver or a fatty liver. You’re not gonna have that on a proper intermittent
fasting if you will. The intestines once again make ketone bodies. Skeletal muscle you may not be able to see
there but it increases insulin sensitivity and the structure and function of muscles. So we’ve gone through halfway through. Here we’re gonna talk about the brain and
I think this is where the intermittent fasting gets the bang for the buck if you will. You get a great hunger response, you’re not
as hungry. You get that satiety. Huge take away. Have you ever noticed, I always use this as
an example, eating a pizza pie, I mean who in your right mind realizes you can eat a
whole pizza pie. 2,500 calories, it’s a lot of calories, 3,000
calories. Why? Because the pizza pie has what? Gluten, garbage glue, we know that. Empty calories, cheese, sauce, it doesn’t
have anything of constitution, it doesn’t have a lot of nutrients, it doesn’t have any
satiety. Yet I could eat an avocado and get fuller
on the one avocado, I don’t know four, 500 calories max, 400 calories verse these 2,500
calories. Why? No satiety. It’s all about satiety, feeling of fullness. It’s all about nutrients, it’s not about calories,
a plethora, a large amount of garbagy calories in that pizza pie. A lot has to do again with this thing milling
in the brain. In addition, intermittent fasting makes neurotrophic
factors leading towards cognitive functions and decreasing stress resistance. These neurotrophic factors are things that
work in the peripheral nervous system and the central nervous system. They make something called BDNF, brain derived
neurotrophic factors. These brain derived neurotrophic factors allow
for brain neurogenesis so they allow for your brain to function better and for an increase
in cognition. Fantastic. In addition what happens is you have a decrease
in inflammation and a decrease in oxidative stress if you follow this intermittent fasting. So cardiovascular system, your resting heart
rate goes down, your blood pressure goes down. So many American’s are suffering from high
blood pressure. In addition, pancreas, your insulin production
goes down. We’ve talked about insulin production and
insulin resistance, lower level of insulin production, low level for insulin resistance,
big thumbs up towards health. And adipose tissue, your fat tissue. Your fat becomes more metabolic and your fat
is able to burn fat and again you get the adiponectin production, insulin sensitivity
is good, and once again we talked about the leptin, the leptin is truly increased. When leptin’s increased you get that feeling
of fullness, you have less fat mass, and les inflammation. So intermittent fasting, time restrictive
eating is without question based on science. So everybody reads an article sometimes and
just jumps into it. There’s specific methods and what’s best for
you. So my 2019 mantra, my mission statement for
2019, it’s all about you and what’s best for you. So if you have some questions on intermittent
fasting and what’s best for you, what time frame, what foods, what diet to mix it with,
feel free to reach out and talk to me. So Steph do we have any? – [Steph] You have a shout out from Gallegos
Lupita, she says hello from Salinas, California. – Hola, how are you, how ya doin’? Happy to hear form you. That’s it? Alright ’cause normally we have a whole bunch
of questions. Today we didn’t get any on the intermittent
fasting. I know that a lot of people are gonna have
a few. It’s every Tuesday at two o’clock. Do me a favor everybody, like, share, comment. Take a look at my Instagram Dr. Rob, Dr. Rob
Silverman, and we’ve got our YouTube blowing up, Dr. Rob Silverman. Hope to hear from everybody real soon. Dr. Rob, always yours in health.

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