Latest / Stuff You Should Know / What's the deal with intermittent fasting?

Transcript

What's the deal with intermittent fasting? · Stuff You Should Know

0:01
Speaker 1: Welcome to Stuff you Should Know, a production of iHeartRadio.
0:11
Speaker 2: Hey, and welcome to the podcast. I'm Josh, and there's
0:13
Speaker 2: Chuck and Jerry's here too, and this is stuff you
0:16
Speaker 2: should know.
0:24
Speaker 3: I can believe how good you've gotten at this after
0:26
Speaker 3: fifteen years.
0:27
Speaker 2: Oh yeah, thank you, Yeah, thank you.
0:29
Speaker 4: It's amazing.
0:30
Speaker 3: I've had a lot of practice pull something like that
0:32
Speaker 3: out here, sixteen years in fifteen whatever.
0:35
Speaker 2: It is, sure, I mean, I'm full of surprises. I
0:38
Speaker 2: like to think.
0:39
Speaker 3: Speaking of surprises, we want to issue a little CoA
0:42
Speaker 3: right off.
0:42
Speaker 4: The bat here, good idea and a little trigger warning.
0:46
Speaker 3: This topic is about intermittent fasting, and you know, there's
0:51
Speaker 3: just a lot of baggage wrapped up anytime you're talking
0:55
Speaker 3: weight loss and diet techniques, and especially fast If you've
1:01
Speaker 3: ever struggled with disordered eating, fasting can be very problematic, obviously,
1:07
Speaker 3: even intermittently. So uh, and there's just a lot of
1:10
Speaker 3: emotion and feelings wrapped up in all this stuff. So
1:13
Speaker 3: we just want to let people know, if the title
1:15
Speaker 3: didn't give it away, we're going to talk about the
1:17
Speaker 3: ins and outs and the science of intermittent fasting.
1:20
Speaker 2: Yeah, I've had disordered eating pretty much my whole life,
1:23
Speaker 2: and when I tried intermittent fasting, it really set it off.
1:27
Speaker 4: Oh really mm hmm. Interesting, Yeah, for sure.
1:30
Speaker 2: Unfortunately, and I also noticed I kind of plateaued really
1:34
Speaker 2: quickly because I was using it to lose weight. But
1:36
Speaker 2: one of the things I didn't realize, Chuck, is that
1:40
Speaker 2: I guess I did kind of realize it, but it's
1:41
Speaker 2: not at the forefront of your mind that there's a
1:44
Speaker 2: lot of other reasons besides weight loss that people engage
1:48
Speaker 2: in intermittent fasting. Based on some studies that have come
1:52
Speaker 2: down the pike over the last couple decades and especially
1:54
Speaker 2: the last decade, that show it's quite conceivable that if
1:58
Speaker 2: you engage in intermittent fasting for a prolonged period of time,
2:02
Speaker 2: all sorts of health markers like blood cholesterol, blood sugar,
2:08
Speaker 2: insulin resistance, all this stuff can can really improve.
2:13
Speaker 3: Yeah yeah, yeah. But you know, as we'll see, studies
2:19
Speaker 3: are problematic when it comes to intermittent fasting because there's
2:23
Speaker 3: been so many of them. A lot of them have
2:27
Speaker 3: been on mice, a lot of them, some of them
2:31
Speaker 3: have been on humans. But with any kind of diet,
2:35
Speaker 3: studies like humans sticking to a diet is tough, so
2:40
Speaker 3: it's hard to get accurate results, and results study wise
2:43
Speaker 3: have been kind of mixed.
2:45
Speaker 4: And it also the.
2:48
Speaker 3: Grabster helped us put this one together. But as Ed
2:51
Speaker 3: also points out that the media comes into play. So six, eight,
2:55
Speaker 3: ten years ago, even five years ago, intermittent fasting was
2:59
Speaker 3: the cool, awesome, amazing new thing, And just in the
3:02
Speaker 3: past couple of years, I've even noticed that it's like, well,
3:05
Speaker 3: I'm not so sure about this.
3:06
Speaker 2: Yeah, is that correct? Like I have not noticed that.
3:11
Speaker 2: I guess I have, So people are poo pooing it.
3:15
Speaker 4: Yeah, I think, But you know, I think it's like.
3:20
Speaker 3: Any diet fad kind of goes out of favor trend wise,
3:24
Speaker 3: and then I think there are some people in the
3:27
Speaker 3: media who will then report on like only the negative
3:31
Speaker 3: studies and not like hey, overall it looks like this
3:34
Speaker 3: or that.
3:35
Speaker 2: I think it's possible that that's what triggers the negativity
3:39
Speaker 2: towards the diet trend. It's possible is the chicken or
3:43
Speaker 2: the egg kind of thing, like does the media start
3:45
Speaker 2: poopooing it or does the problem start poopooing it and
3:48
Speaker 2: then the other one picks it up? So, uh, For
3:53
Speaker 2: those of you who have never tried to emittinfesting, that's
3:56
Speaker 2: one of the things so many people have tried to
3:58
Speaker 2: manifest because it's really really easy to start. But for
4:02
Speaker 2: those of you who aren't familiar with it, totally cool.
4:05
Speaker 2: We're going to explain it a little bit. But essentially,
4:08
Speaker 2: intermittent fasting is not so much watching what you eat
4:12
Speaker 2: or even necessarily how many calories you eat, although both
4:15
Speaker 2: of those are supposed to be wrapped up in it.
4:17
Speaker 2: But the thing that really differentiates if for those in
4:21
Speaker 2: the know, from other types of caloric restriction diets, is
4:26
Speaker 2: that the time you eat, or the amount of time
4:30
Speaker 2: over the course of a day that you eat, is
4:32
Speaker 2: really what's important here.
4:35
Speaker 3: Yeah, and we'll probably hammer this home a lot, but
4:38
Speaker 3: while you said and even coaight already that not necessarily
4:42
Speaker 3: counting your calories, that doesn't mean hey, I got eight
4:46
Speaker 3: hours a day to stuff my face with.
4:48
Speaker 4: Whatever I want to. You're still supposed to eat a
4:52
Speaker 4: healthy diet.
4:53
Speaker 3: There is no way to be healthy and drop weight
4:56
Speaker 3: without a healthy diet. Let's just say that across the board. Yep, right,
5:00
Speaker 3: But with intermittent fasting or if, as you said, there's
5:05
Speaker 3: a few different sub types. The first is also known
5:09
Speaker 3: sometimes as time restricted eating or time restricted feeding, which
5:15
Speaker 3: sounds weird because I don't have some big giant grown
5:18
Speaker 3: up that comes in and feeds me.
5:21
Speaker 4: I don't know about you. Why not, chuck, That would
5:23
Speaker 4: be pretty great. Here comes the plane.
5:27
Speaker 3: But this is when you sort of divide your day
5:30
Speaker 3: up into eating hours and not eating hours, and even
5:34
Speaker 3: within that. There are different ways to do it, but
5:37
Speaker 3: one of the most common that you'll see online.
5:39
Speaker 4: If you look up, you'll.
5:40
Speaker 3: See the number sixteen colon eight, and that is sixteen
5:44
Speaker 3: hours off and eight hours where you can eat. And
5:50
Speaker 3: that's you know, if you're just a regular daytime worker
5:54
Speaker 3: who sleeps at night. The good news about this one
5:56
Speaker 3: is about half the time that you're not supposed to
5:58
Speaker 3: be eating, you'll should be sleeping.
6:00
Speaker 2: Yeah, because that's the thing we all fast anyway, from
6:03
Speaker 2: the when we sleep, we're fasting. This is just kind
6:06
Speaker 2: of extending it a little more, making it a little more.
6:08
Speaker 3: Deliberate, unless you sleep walk in eat that's true.
6:13
Speaker 2: Yeah, if you're on ambient and eat butter.
6:15
Speaker 4: Yeah, ambien, I could remember which one it was.
6:18
Speaker 2: There's a few variations of this that like you said,
6:21
Speaker 2: I'll fall into time restricted feeding or diet. I've heard
6:24
Speaker 2: sixteen eight more than anything to just kind of encompass this,
6:28
Speaker 2: this whole category, but there's like fourteen ten. There's o MAD,
6:33
Speaker 2: which stands for one meal a day. Essentially, what you're
6:37
Speaker 2: doing is you're just limiting how much you eat again,
6:40
Speaker 2: and when you eat it's sensible and that and doing that,
6:43
Speaker 2: you're fasting intermittently. You're doing it every day, So the
6:46
Speaker 2: intermittent fast takes place over the course of twenty four hours,
6:50
Speaker 2: not necessarily anything longer than that.
6:52
Speaker 4: That's right. The next way you might hear.
6:56
Speaker 3: As a way to go about it, it's pretty common,
6:58
Speaker 3: is five in two and these are days of the
7:02
Speaker 3: week instead of hours of time.
7:03
Speaker 4: So that means that for.
7:05
Speaker 3: Five days of the week, you're pretty much eating your
7:08
Speaker 3: normal diet again hopefully that should be a good healthy diet.
7:13
Speaker 3: And then on those two days you're either not eating
7:16
Speaker 3: at all or you're eating really, really really low calories.
7:21
Speaker 3: I've seen two hundred to six hundred calories a day,
7:25
Speaker 3: And you probably shouldn't do this two days in a row,
7:27
Speaker 3: but I'm sure some people do it.
7:28
Speaker 4: Two days in a row.
7:29
Speaker 2: You actually don't really want to do it two days
7:31
Speaker 2: in a row. There's no benefits to it, and it
7:32
Speaker 2: can actually be counterproductive because, as we'll see, you can
7:36
Speaker 2: enter what's called colloquially is starvation mode, where your body
7:40
Speaker 2: starts hanging on to fat stores and slows your metabolism,
7:44
Speaker 2: which is the opposite of what you want if you're
7:48
Speaker 2: intermittent fasting for weight loss. So you really don't want
7:51
Speaker 2: to go beyond twenty four hours, but you just do
7:53
Speaker 2: two days out of every seven, and just nonconsecutively.
7:58
Speaker 3: Yeah, because if you, like said that, starvation mode, your
8:01
Speaker 3: body thinks you must be lost in the woods or
8:03
Speaker 3: the desert or something, right, because you're alive. You're not
8:08
Speaker 3: putting anything in me, so I'm going to slow things
8:10
Speaker 3: down metabolism wise.
8:12
Speaker 4: Right.
8:13
Speaker 2: The third one is called the fasting mimicking diet or FMD.
8:16
Speaker 2: It's also sometimes called the warrior diet.
8:19
Speaker 4: I had never heard of this one.
8:21
Speaker 2: It's essentially like a time restricted one. But really what
8:24
Speaker 2: you're just doing is eating one like decent sized meal,
8:28
Speaker 2: but again really well put together, like fats and proteins
8:33
Speaker 2: and vegetables and stuff like that. But it's a good
8:36
Speaker 2: sized meal. Toward the end of the day and then
8:39
Speaker 2: throughout the day maybe you're nibbling on some other like
8:41
Speaker 2: vegetables or nuts or something like that. So again it's
8:44
Speaker 2: time restricted. But the emphasis of this is to like
8:47
Speaker 2: keep up your nutrients just enough so that you can
8:51
Speaker 2: stay ripped. Like if you're an athlete or you're really
8:54
Speaker 2: into exercising, but you want to intermit and fast for
8:57
Speaker 2: other health benefits, this is probably the one you should do,
9:01
Speaker 2: because we should say it's no joke that when you fast,
9:05
Speaker 2: especially if you fast more than twenty four hours, you
9:08
Speaker 2: start to feel a little weak, You start to get
9:10
Speaker 2: some brain fog, you start to notice that you are
9:14
Speaker 2: definitely not up to snuff. Yeah, so you want to
9:17
Speaker 2: be up to snuff if you're training, but you're still
9:20
Speaker 2: on if war your diet friend.
9:23
Speaker 4: That's right.
9:25
Speaker 3: So Ed points out, and we should also reiterate that
9:28
Speaker 3: fasting means that you're not consuming calories. You want to
9:33
Speaker 3: drink water. You want to drink a lot of water,
9:36
Speaker 3: and you can also drink coffee. You can also drink tea.
9:39
Speaker 3: You can't dump a bunch of sugar and creamer in it.
9:42
Speaker 3: But people also modify if a little bit and be like,
9:46
Speaker 3: all right, you know what, I'm going to eat a
9:48
Speaker 3: little bit of yogurt in the morning, or I'll put
9:50
Speaker 3: you know, I'll have a couple of carrots at noon,
9:53
Speaker 3: or maybe i'll have that creamer in the coffee, so
9:56
Speaker 3: like a little bit of calories coming in. But that's
10:00
Speaker 3: still sort of generally considered a fast, right.
10:03
Speaker 2: That was, I couldn't do that, Like I could coast
10:05
Speaker 2: for a very long time if I just didn't eat.
10:09
Speaker 4: I can do that too.
10:10
Speaker 2: Once I started eating, it was all over. Like I've
10:14
Speaker 2: just wanted to eat everything in sight, so I would
10:16
Speaker 2: put off eating as long as possible.
10:18
Speaker 3: I'm kind of the same way. I think there's a
10:20
Speaker 3: misconception like when someone like me has extra pounds that
10:24
Speaker 3: I just like eat all the time, and I don't.
10:27
Speaker 3: I can go a long long time without eating and
10:30
Speaker 3: I'm fine. I'm not like, oh I'm hungry, And I
10:34
Speaker 3: don't think it's just like mind over matter. I just
10:36
Speaker 3: I can do that. It's I have a terrible metabolism,
10:40
Speaker 3: awful genetics, and I'm learning now to eat the right foods.
10:44
Speaker 4: But I think when I just don't judge people.
10:48
Speaker 3: If you see someone that sober weight, it doesn't mean
10:49
Speaker 3: that they just constantly are stuffing their face because that's
10:52
Speaker 3: not the case.
10:52
Speaker 2: Yeah, I mean, and even if they are, who the
10:54
Speaker 2: heck are you to judge them? Like? Leave them alone?
10:57
Speaker 4: Yeah, shut up anyway.
10:58
Speaker 2: Yeah, they're either they're living their best life or they
11:00
Speaker 2: have a terrible burden to bear in either way, just
11:03
Speaker 2: leave them alone.
11:04
Speaker 4: Yeah. I think that's a great stuff. You should know.
11:06
Speaker 3: T shirt is on the front, shut up anyway on
11:09
Speaker 3: the back, just leave them alone.
11:11
Speaker 2: That's right, So new motto.
11:13
Speaker 4: I love it.
11:14
Speaker 2: We need a colon in between the two.
11:16
Speaker 4: Yeah, between everything.
11:17
Speaker 2: So do you want to talk about the whole idea
11:19
Speaker 2: behind this?
11:20
Speaker 4: Yeah?
11:21
Speaker 2: All right, So fast thing basically is based on the
11:24
Speaker 2: idea that when we metabolize energy, it usually comes from
11:31
Speaker 2: the food we just eat, and if we have some leftover,
11:35
Speaker 2: some of that glucose is really what it breaks down to,
11:39
Speaker 2: is stored in our muscles is something called glycogen, which
11:43
Speaker 2: is a really quick available burst of energy that we
11:46
Speaker 2: can release if we need be and then beyond that,
11:49
Speaker 2: once those glycogen stores are replenished, it could be converted
11:53
Speaker 2: to fat for like long term storage. Basically, that's the
11:56
Speaker 2: way you can look at it. If you don't eat,
11:59
Speaker 2: then you don't have that initial amount of energy to
12:03
Speaker 2: burn through to power you through the day. So you
12:06
Speaker 2: have to go from the beginning to your glycogen stores,
12:10
Speaker 2: which you can burn up quite quickly if you're exercising. Yeah,
12:13
Speaker 2: that's really what they're for. And then after that you're
12:16
Speaker 2: gonna start burning fat. And when you burn fat, something
12:19
Speaker 2: called ketones are released. And if you're into intermittent fasting,
12:23
Speaker 2: this is the sweet spot that you feel like hitting.
12:26
Speaker 3: Yeah, And if you've ever done like Atkins or any
12:29
Speaker 3: other sort of slow carb or no carb kind of eating,
12:34
Speaker 3: then you know all about ketones. They talk a lot
12:36
Speaker 3: about ketones and ketogenesis. You could also refer to it
12:40
Speaker 3: as the metabolic switch. And that's the point where your
12:44
Speaker 3: body switches over and says, Okay, I need some energy
12:48
Speaker 3: and the only place that I can get it here
12:51
Speaker 3: is the fat stores. And you have entered ketosis at
12:54
Speaker 3: that point. And that's a big part of a low
12:57
Speaker 3: carb or no carb diet and a big part of yeah.
13:01
Speaker 2: And key tones are basically what replaces glucose. When you
13:04
Speaker 2: burn your fat, the key tones are released, and that's
13:07
Speaker 2: what you're running on energy. But the thing is is
13:09
Speaker 2: your body's not set up to run on key tones
13:13
Speaker 2: for very long, which is why intermittent fasting is much
13:17
Speaker 2: safer than fasting fasting because as keytnes build up in
13:21
Speaker 2: your blood, it makes your blood acidic, which ipso facto,
13:25
Speaker 2: can eventually lead to coma and then death. And for
13:28
Speaker 2: people who are diabetic, especially I think type one diabetic,
13:32
Speaker 2: but I'm pretty sure for all people with diabetes. It's
13:36
Speaker 2: really hard for your body to balance keytnes in the
13:39
Speaker 2: first place, so they build up much more quickly than
13:41
Speaker 2: for other people. So that makes it even intermittent fasting
13:44
Speaker 2: very dangerous if you have diabetes. And I don't know
13:47
Speaker 2: if we said this or not, but I mean it's
13:51
Speaker 2: it's very smart if to number one, find a doctor
13:55
Speaker 2: or some sort of healthcare provider that you whose opinion
13:57
Speaker 2: you trust and look up to, and then number two
14:01
Speaker 2: talk to that person about whether or not you specifically
14:05
Speaker 2: should undertake internet and fasting. Yeah, and if you have diabetes,
14:09
Speaker 2: I'm guessing they're probably gonna say, nay, probably shouldn't.
14:12
Speaker 4: Yeah.
14:13
Speaker 3: I have a great GP now that I've had for
14:16
Speaker 3: a number of years now, and I finally sort of
14:18
Speaker 3: got to the point where I've locked in a GP
14:21
Speaker 3: that has gotten to know me, and it's that relationship
14:25
Speaker 3: with a doctor I always wanted where I feel like
14:27
Speaker 3: he likes me and cares about me and like knows
14:31
Speaker 3: me and my.
14:33
Speaker 4: Health to a degree, you know what I mean.
14:34
Speaker 2: Yeah, that's cool.
14:35
Speaker 4: So it's really good and worthwhile.
14:37
Speaker 3: I don't not want to go to him, in fact,
14:39
Speaker 3: I probably And he's got a great messaging system, which
14:42
Speaker 3: is awesome because you don't feel like you have to
14:44
Speaker 3: make an appointment for everything. But I probably bug him
14:48
Speaker 3: too much and I'm too proactive about health stuff, if
14:52
Speaker 3: that's possible. But it's really beneficial, you know, like to
14:57
Speaker 3: have a doctor that's invested in you, because then you
14:59
Speaker 3: can and say, you know, hey, doc, I'm thinking about
15:01
Speaker 3: trying this, and they'll they'll know you and they're not
15:04
Speaker 3: just reading from a script, and they'll say, you know,
15:06
Speaker 3: it's probably not a good idea to do that, or
15:09
Speaker 3: this might work for you. Give it a shot, and
15:10
Speaker 3: maybe come see me in three months and we'll do
15:12
Speaker 3: some blood work and check you out.
15:13
Speaker 4: Right. Good stuff.
15:15
Speaker 2: That is great stuff. You're very lucky, very fortunate, Chuck.
15:18
Speaker 3: Yeah, I feel like I went many years without having
15:21
Speaker 3: a good GP. And didn't go to the doctor a
15:24
Speaker 3: lot because of that.
15:25
Speaker 2: Well, that's an excellent reason not to go to the doctor.
15:27
Speaker 2: Like you said, you don't want to go to the doctor.
15:29
Speaker 2: And then either the doctor might be making you feel
15:32
Speaker 2: bad about yourself, which is a terrible, terrible thing for
15:35
Speaker 2: a doctor to do, or if you feel like they're
15:38
Speaker 2: phoning it in and just kind of giving you boilerplate advice, right,
15:43
Speaker 2: that doesn't really make you feel any better either. So yeah,
15:46
Speaker 2: I mean to finding really good doctors. Man, hang on
15:49
Speaker 2: to that guy.
15:50
Speaker 4: Yeah, and he cusses in front of me, which I love.
15:53
Speaker 3: Oh yeah, and he recognized and complimented my pavement shirt
15:57
Speaker 3: last time I was in.
15:58
Speaker 4: Oh, so, like he took all the boxes.
16:00
Speaker 2: Wow, yeah, he really does. What a dream boat.
16:03
Speaker 4: Yeah, Doctor Ramsare'll shout him out.
16:05
Speaker 1: He's great.
16:06
Speaker 2: So I say we take a little break and we'll
16:07
Speaker 2: come back and talk about what studies say about all
16:10
Speaker 2: this stuff.
16:11
Speaker 1: Let's do it.
16:34
Speaker 2: All, right, Chuck. So, there have been a tremendous number
16:38
Speaker 2: of studies on intermittent fasting, going back. I think to
16:42
Speaker 2: the sixties is when it really started to kind of
16:44
Speaker 2: get underway. But it really picked up in like the
16:48
Speaker 2: twenty tens. Yeah, and that's when everybody was like, oh,
16:52
Speaker 2: this stuff is so great, it's amazing, and like one
16:54
Speaker 2: study came in and said it's great, so now we're
16:56
Speaker 2: all going to try it. Since then, things have kind
16:59
Speaker 2: of leveled up a little bit. Like you said, people have,
17:02
Speaker 2: if not started to pooh pooh it, at least started
17:04
Speaker 2: to look at it with a little more skepticism as
17:06
Speaker 2: you should anything like that. Yeah, agreed, But if you
17:09
Speaker 2: look at the major meta studies that look at really
17:13
Speaker 2: high quality studies together, it seems like it's backed up
17:20
Speaker 2: that there is something to this, especially in realms outside
17:25
Speaker 2: of weight loss.
17:27
Speaker 3: Yeah, and we'll kind of go through those in a sec.
17:30
Speaker 3: But Ed did point out that, like what you're looking
17:33
Speaker 3: at is calorie restriction in general is what IF accomplishes.
17:39
Speaker 3: It's just sort of in the way that it does it.
17:42
Speaker 3: So calorie restriction is going to improve You know, you're
17:45
Speaker 3: gonna lose weight if you've taken less calories. It's kind
17:48
Speaker 3: of a no brainer. You'll probably end up with better
17:51
Speaker 3: health markers as a result of fewer calories, and a
17:54
Speaker 3: lot of studies say like, hey, this is sort of
17:57
Speaker 3: like any other calorie restriction and that you're gonna.
18:00
Speaker 4: Lose some weight. But if is.
18:05
Speaker 3: Easy easy to follow, or I guess it's say easier
18:08
Speaker 3: to follow for some people than calorie counting. There's a
18:13
Speaker 3: lot of great apps out there, a lot of great
18:16
Speaker 3: fitness trackers where you can enter the foods you eat,
18:18
Speaker 3: enter the drinks you have and stuff like that, and
18:20
Speaker 3: all the snacks and your exercise, and it'll keep track
18:23
Speaker 3: of all that for you. So it's easier than ever
18:25
Speaker 3: before to do that, but it's still really hard for
18:28
Speaker 3: some people like me to do that. I go through
18:31
Speaker 3: periods where I'm really good at entering all that stuff,
18:35
Speaker 3: and then I got to the point where I was like,
18:37
Speaker 3: I know how to eat, I just need to do that.
18:40
Speaker 3: I'm really tired of I can get off my phone
18:43
Speaker 3: every time I put something in my mouth. So it's
18:45
Speaker 3: not a great fit for me. But something like intermittent
18:48
Speaker 3: fasting is just sort of you know, if you're doing
18:52
Speaker 3: sixteen eight, that's all you got to remember and then
18:54
Speaker 3: just eat sensibly.
18:55
Speaker 2: Right. The upside of the whole thing is that the
18:59
Speaker 2: recommendation is eat fewer large meals, and scientifically speaking, a
19:04
Speaker 2: large meal is a thousand calories or more cut some
19:08
Speaker 2: of those down to six hundred calories, seven hundred calories even,
19:13
Speaker 2: and you will start to lose weight, especially if you
19:17
Speaker 2: convert the fried I think they call it an obisagenic
19:23
Speaker 2: diet lots of sugar, lots of fried foods are also
19:26
Speaker 2: called the American or standard American diet. If you convert
19:31
Speaker 2: that to healthier stuff and you're knocking some of the
19:33
Speaker 2: calories off, you really will see good results, especially if
19:37
Speaker 2: you can change your attitude toward food and come to
19:41
Speaker 2: appreciate that, then you can make it like a long
19:44
Speaker 2: term adaptation. The point here is it doesn't matter how
19:49
Speaker 2: you approach that, whether, like you said, counting calories and
19:52
Speaker 2: staying within a certain window every day or just doing
19:56
Speaker 2: it through intermittent fasting. That's a good way to cut
19:58
Speaker 2: out a thousand calori. Just don't eat past a certain
20:02
Speaker 2: time and make sure that that time comes before you
20:05
Speaker 2: typically would eat a thousand calorie meal.
20:07
Speaker 3: Yeah, and A and I guess there's you know, just
20:11
Speaker 3: a lot of first hand accounts in this one, because
20:15
Speaker 3: I've struggled with weight for a lot of my life.
20:17
Speaker 3: But for me, it's like I had to get to
20:22
Speaker 3: that point that I've only just recently gotten to where
20:26
Speaker 3: it wasn't about like denying something that I craved, but
20:29
Speaker 3: it was about looking at something that I really loved to.
20:33
Speaker 4: Eat and been like, ugh, God, now I can't eat that,
20:36
Speaker 4: you know what I mean?
20:37
Speaker 1: Yep.
20:38
Speaker 4: Like now, when I see a big like cheese, greasy cheeseburger.
20:42
Speaker 3: And fries, I don't go, oh God, that looks so
20:45
Speaker 3: good and I want it so bad, but I can't
20:46
Speaker 3: have it. I look at that and I go, my god,
20:49
Speaker 3: that looks like, you know, a heart attack on a plate.
20:52
Speaker 4: I can't like.
20:53
Speaker 3: It's not appealing. It's a little bit appealing, but it's
20:56
Speaker 3: not as appealing looking, you know what I mean.
20:59
Speaker 2: Yeah, And I'm glad you yourself, because I don't think
21:01
Speaker 2: it is meant to be a switch where you go
21:03
Speaker 2: from oh my god, I want that burger to gross
21:05
Speaker 2: I'll never eat that again. I'm sure that happens for
21:08
Speaker 2: some people, but I don't know that that's realistic for
21:10
Speaker 2: the majority of people. Instead, like a really well crafted
21:15
Speaker 2: burger like that is pretty rare. We talked about this
21:19
Speaker 2: in the Fried Chicken episode. If you just held out
21:22
Speaker 2: for really genuinely good fried chicken and that's the only
21:26
Speaker 2: kind you ate. You would automatically start eating less fried chicken.
21:30
Speaker 2: Same thing with the cheeseburger, same thing with anything that's
21:32
Speaker 2: unhealthy or bad for you. I'm making scare quotes right now. Yeah,
21:36
Speaker 2: if you just stick to the ones that are worth it,
21:39
Speaker 2: if you set a bar for yourself and say that
21:41
Speaker 2: is not worth it, this is worth it, and you
21:44
Speaker 2: indulge in the worth it stuff once in a while,
21:46
Speaker 2: then you find like that makes the whole thing so
21:48
Speaker 2: much easier. It's just denying yourself time after time after time.
21:53
Speaker 2: No one can keep that up. Yeah, it's not even
21:57
Speaker 2: worth trying. It's finding what's modern for you, and then
22:01
Speaker 2: from that point on you can build like a different
22:05
Speaker 2: relationship with food. I've been through the same stuff as you,
22:08
Speaker 2: and I'm actually I'm pretty good at exposure where I'll
22:11
Speaker 2: go through the grocery store. I'll purposely go down aisles
22:14
Speaker 2: that I don't need stuff from, that has snacks and
22:17
Speaker 2: treats on it, just just to be like, this isn't
22:20
Speaker 2: worth it. I don't. It's not going to look anything
22:23
Speaker 2: like it does on the box. It's not gonna taste
22:25
Speaker 2: anything like what the ad is making me think. It's
22:28
Speaker 2: gonna taste like it's literally not worth it. And I've
22:31
Speaker 2: actually kind of gotten pretty good at that to where
22:35
Speaker 2: every once in a while I'll be like, no, this
22:37
Speaker 2: is actually totally worth The slice of Public's cake is
22:40
Speaker 2: worth it. I'll take that once in a while, but
22:43
Speaker 2: certainly not every time, and certainly not with any snack
22:46
Speaker 2: I passed in the grocery store.
22:48
Speaker 3: Yeah, I just judged a I was a oh yeah,
22:51
Speaker 3: a quote unquote celebrity judge. Yeah, at the Kirkwood Spring
22:55
Speaker 3: Flings Wing Fling. And first of all, it was so
23:00
Speaker 3: much fun. I would be a judge in any food
23:04
Speaker 3: contest ever because it's I've never done it before and
23:06
Speaker 3: it was just really fun to sit and taste the
23:09
Speaker 3: food and like to rate it according to the scale.
23:12
Speaker 3: Had a really good time. But it was fifteen chicken wings.
23:17
Speaker 3: Some of these were the big, huge double wings, you
23:20
Speaker 3: know with the drum and the flat and you know
23:24
Speaker 3: the one I like probably five of them all the
23:27
Speaker 3: way through because they were that good. But the others
23:29
Speaker 3: I just like ate a bite or two and tasted.
23:30
Speaker 3: But then I looked at the plate at the end
23:33
Speaker 3: and all of those wings and I was just like,
23:36
Speaker 3: how did. I used to sit down and just scarf
23:39
Speaker 3: through twelve to fifteen chicken wings like it was nothing.
23:42
Speaker 3: It's like, that's just so much stuff.
23:44
Speaker 4: Yeah, and that's just a mental hurdle.
23:47
Speaker 3: I guess I finally got over. But again, you know,
23:51
Speaker 3: stiffing for everyone. And I'm not saying my problems are solved.
23:54
Speaker 3: It's it's where I am right now, you know.
23:56
Speaker 2: Yeah, And I wanted to say something for those of
23:58
Speaker 2: you who are into a body positivity believe that you know,
24:03
Speaker 2: diet culture is very harmful. I totally respect that. That's
24:07
Speaker 2: You're right. We're not speaking to you, We're not trying
24:09
Speaker 2: to convince you to think otherwise at all at all.
24:13
Speaker 2: This is not for you. But there are plenty of
24:15
Speaker 2: listeners out there who are in the same boat that
24:18
Speaker 2: you and I are in, Chuck, that want to lose
24:20
Speaker 2: weight and have struggled with us for so many years.
24:23
Speaker 2: And yeah, I guess we're just sharing what's worked for us,
24:25
Speaker 2: which may or may not work for you. But I
24:27
Speaker 2: just don't want anybody to think like we're shaming anybody
24:30
Speaker 2: who's not trying to lose weight, not at all. Hopefully
24:33
Speaker 2: you know us that well or well enough by now
24:35
Speaker 2: to know we wouldn't do that, but I feel like
24:37
Speaker 2: it's worth it's worth pointing out just because it can
24:40
Speaker 2: be such a sensitive subject for people. Yeah, understandably.
24:44
Speaker 3: So yeah, I mean, I do believe that you can
24:47
Speaker 3: be very healthy at a range of weights.
24:49
Speaker 4: I'm talking about for me.
24:51
Speaker 3: I don't mean I want to look good in my
24:54
Speaker 3: bikini bottoms. I like have some poor health markers at
24:59
Speaker 3: my age. You know, it's just inevitable. And I want
25:01
Speaker 3: to be around for my daughter, and I want to
25:04
Speaker 3: be around to record this dumb show.
25:07
Speaker 4: You'd be so mad if I dropped dead.
25:09
Speaker 2: I would be pretty upset. I would kick your corpse.
25:14
Speaker 4: You bet.
25:14
Speaker 2: Yeah, you just had to eat that last fried chicken cheeseburger,
25:19
Speaker 2: didn't you.
25:20
Speaker 4: I'd put your ashes in a punching bag and I'd
25:24
Speaker 4: box it.
25:25
Speaker 2: That's a really great idea. Yeah, not for you, but
25:29
Speaker 2: I'm saying, like, if you're a boxer, you could definitely
25:31
Speaker 2: do worse with your ashes.
25:32
Speaker 1: Oh.
25:32
Speaker 3: I thought you meant, like, you know, did you hate
25:34
Speaker 3: your parents? Put them in a heavy bag and beat
25:37
Speaker 3: them up for the.
25:37
Speaker 4: Rest of your life.
25:38
Speaker 2: That works too, man.
25:40
Speaker 3: Uh, this got really dark, all right, So let's look
25:44
Speaker 3: at some of these metas studies and what they've revealed, because,
25:47
Speaker 3: like I said, a lot of these have been done
25:48
Speaker 3: on mice and stuff like that. There's less research on humans,
25:53
Speaker 3: but still a lot. I think ed said there were
25:55
Speaker 3: like three hundred IF studies last year alone, But in
25:59
Speaker 3: twenty twenty, NIH looked at a bunch of studies that
26:03
Speaker 3: went back several decades and said this, Hundreds of animal
26:07
Speaker 3: studies and scores of human clinical trials have shown the
26:10
Speaker 3: intermitt and fasting can lead to improvements in health conditions
26:13
Speaker 3: such as OBCD, diabetes, cardiovascular disease, cancers, and neurological disorders.
26:21
Speaker 3: So you know, there you go, that's a meta study analysis.
26:25
Speaker 2: Yeah, by the NIH, which I mean they typically hopefully
26:30
Speaker 2: don't throw their weight towards something that's illegitimate.
26:33
Speaker 4: Yeah.
26:34
Speaker 2: I mean, it's so hard to find anybody to trust.
26:38
Speaker 2: Everyone's got such an agenda these days. But I mean,
26:41
Speaker 2: if you're going to trust somebody, it might as well
26:44
Speaker 2: be the NIH, right. So yes, they basically said you
26:48
Speaker 2: there are other health benefits out there besides just losing weight,
26:52
Speaker 2: and that it could conceivably be worth trying. One of
26:56
Speaker 2: the things they pointed out was that when you release keithnees,
27:02
Speaker 2: it basically triggers your body to go into a defensive state,
27:06
Speaker 2: anti inflammatory state, Your immune system kicks in. There's all
27:11
Speaker 2: sorts of of things that happen and change in your
27:14
Speaker 2: body when you start burning fat. And one of the
27:17
Speaker 2: things that it does is it starts kicking off your
27:23
Speaker 2: defenses against metabolic stress. I didn't know what that was.
27:27
Speaker 2: It's not metabolic syndrome where you have like insulin resistance
27:30
Speaker 2: and basically pre diabetes or maybe diabetes. This is different.
27:35
Speaker 2: This is what happens when you exercise and you start
27:39
Speaker 2: tearing up your muscles. That actually triggers your body's defenses
27:44
Speaker 2: to rebuild and repair and build more muscle. It's the
27:48
Speaker 2: point of exercising your resistance training, and that one of
27:52
Speaker 2: the things that happens with keytnes is it actually helps
27:54
Speaker 2: that process go more smoothly of repairing and building muscle.
27:59
Speaker 2: So at least one study is found that if you
28:04
Speaker 2: exercise using if that it can actually help build muscle.
28:11
Speaker 2: That's one study that we turned up. But it makes
28:14
Speaker 2: logical sense if that's what ketones do.
28:17
Speaker 4: Yeah, I agree.
28:19
Speaker 3: Other people have come out to just to point out
28:22
Speaker 3: that since intermittent fasting isn't just one thing, and there
28:25
Speaker 3: are quite a few different subtypes and ways to go
28:27
Speaker 3: about it. That it also can complicate studies because you know,
28:32
Speaker 3: some people might qualify five to two or sixteen eight
28:37
Speaker 3: or the omad was it omad?
28:38
Speaker 4: Yeah?
28:39
Speaker 3: Omad or warrior diet as intermittent fasting. So you know,
28:43
Speaker 3: for a study, you should be comparing apples to apples.
28:45
Speaker 2: Yeah. One other big criticism of the enthusiasm for interment
28:50
Speaker 2: fasting is a lot of these studies they leave off
28:53
Speaker 2: like in mice or you know, in rats. So like,
28:58
Speaker 2: for example, there's a there's big talk about converting white
29:01
Speaker 2: fat to brown fat. Brown fat is much easier to burn,
29:05
Speaker 2: and it's how you lose weight. Basically, it's how you
29:08
Speaker 2: burn fat, and that intermittent fasting helped turn more white
29:12
Speaker 2: fat to brown fat in mice. That's not necessarily something
29:16
Speaker 2: that you see in humans, but at least in mice
29:19
Speaker 2: with intermittent fasting, it is. So if you hear like, oh, yeah,
29:22
Speaker 2: it helps you burn fat faster, ask yourself like, wait, how,
29:25
Speaker 2: and then secondly, how did they figure that out?
29:29
Speaker 4: Yeah, that's a good good point. Should we take a break, Oh, sure, sure,
29:34
Speaker 4: all right, let's take our.
29:34
Speaker 3: Second break, and we keep kind of teasing a little
29:37
Speaker 3: bit some of the more positive health outcomes that you
29:40
Speaker 3: can have, and we're going to get to those right
29:42
Speaker 3: after this. All right, we're back with some promised bullet
30:08
Speaker 3: points as Ed has them. And you already talked about
30:11
Speaker 3: the brown fat and mice.
30:13
Speaker 2: Don't take the brown fat.
30:15
Speaker 4: That's right. I had never heard of white fat and
30:17
Speaker 4: brown fat. It seems crazy.
30:20
Speaker 2: Brown fat sounds kind of tasty, you know, like fatty
30:26
Speaker 2: gravy is what it seems like to me.
30:29
Speaker 4: We love the brown fat, though.
30:31
Speaker 3: I think brown fat like is your body's way of
30:34
Speaker 3: like heating your body up right, like you're upping your
30:36
Speaker 3: body temperature.
30:37
Speaker 2: Yeah, so this is totally me armchairing this, but from
30:41
Speaker 2: the research putting together different threads of research from this topic,
30:47
Speaker 2: white fat is probably the deep storage of energy and
30:51
Speaker 2: then the process of burning that fat. Part of that
30:54
Speaker 2: is converting it to brown fat. First, That's my.
30:57
Speaker 4: Guess, which you do in a cast iron skillet.
31:01
Speaker 2: That's right, you brown some fat.
31:03
Speaker 4: That sounds good, all right.
31:04
Speaker 3: In mice once again, and some of these are in
31:06
Speaker 3: human and we'll point that out. But in mice, it
31:09
Speaker 3: did show that you had improved metabolism and improved intestinal
31:14
Speaker 3: function with an IF diet.
31:17
Speaker 2: And specifically intestinal stem cell function. And they think that
31:21
Speaker 2: at the stem cell intestinal stem cell level is where
31:25
Speaker 2: disorders like type two diabetes, obesity, and colon cancer happen.
31:30
Speaker 2: And it's from an excess nutrient uptake, they think, which
31:33
Speaker 2: releases way more hormones than normal, and thus it leads
31:37
Speaker 2: to all these problems. And so what they were saying
31:38
Speaker 2: in mice, it actually curbed that, which is really helpful.
31:43
Speaker 3: Yeah, and you know, it's reducing inflammation our old friend.
31:46
Speaker 4: That we just talked about exactly all right, I guess
31:48
Speaker 4: our old enemy, I said that wrong? What else? All right?
31:52
Speaker 4: This one's in humans.
31:54
Speaker 3: It can lead to a reduced resting heart rate, lower
31:58
Speaker 3: your bad cholesterol which is the LD, and reduce your
32:01
Speaker 3: risk of cardiovascular disease.
32:03
Speaker 2: That's right. Also reduces fasting blood glucose and insulin levels,
32:09
Speaker 2: so that reduces your diabetes related symptoms. One too in humans. Yeah,
32:15
Speaker 2: thank you for pointing that out. Sure, what about the
32:17
Speaker 2: next one in mice?
32:20
Speaker 3: Reduction in oxidative brain damage. So what we're talking about
32:24
Speaker 3: is potentially a reduction in symptoms of Alzheimer's.
32:28
Speaker 2: Yeah, and they found something similar in humans, not necessarily
32:32
Speaker 2: a reduction in Alzheimer's symptoms yet, but at least an
32:35
Speaker 2: increase in cognitive performance, which kind of contradicts what I've
32:39
Speaker 2: experienced where you get brain fog after a while. But
32:41
Speaker 2: what they've kind of traced it to is that it
32:43
Speaker 2: helps mitochondria function in the brain. Mitochondria the little powerhouses
32:48
Speaker 2: of the cells, and that it also aids in neurogenesis,
32:52
Speaker 2: so it's actually help you're actually developing more neurons than
32:56
Speaker 2: you would if you weren't. Intermittent fasting is what that
32:59
Speaker 2: study showed.
33:00
Speaker 3: Yeah, I hope you can pronounce this next word, what
33:05
Speaker 3: ketogenesis can release?
33:07
Speaker 2: What is that at aponectin?
33:09
Speaker 1: Hm?
33:10
Speaker 4: Okay, very nice? What is that?
33:12
Speaker 2: At a Pnnectin is a homeostatic signal hormone, And basically
33:17
Speaker 2: what it does is it helps regulate glucose levels, helps
33:21
Speaker 2: in lipid metabolism, helps in insulin sensitivity, It helps move
33:27
Speaker 2: insulin into the cells where it's the where the insulin
33:31
Speaker 2: is carrying the glucose, helps an insulin production. It's basically,
33:34
Speaker 2: you want a decent amount of adiponectin in your in
33:38
Speaker 2: your blood stream because it's a very helpful balancing act
33:43
Speaker 2: balancing hormone.
33:44
Speaker 3: All right, So those are some positives. Ed pointed out
33:48
Speaker 3: that there's there are a lot more bullet points he
33:50
Speaker 3: could have included, did you have any extras you want
33:53
Speaker 3: to throw in there?
33:54
Speaker 2: There's another one that it also moderates leptin, and leptin
33:58
Speaker 2: is a hunger signaling hormone that we've talked about before,
34:02
Speaker 2: but it's produced by adipos, right, so your body's like, oh,
34:06
Speaker 2: I've been burning some fat, I'm going to release some
34:08
Speaker 2: leptin and make you feel hungry. So it triggers hunger
34:11
Speaker 2: and food consumption. And if you have too little leptin,
34:14
Speaker 2: you're going to be hungry all the time, like starving,
34:16
Speaker 2: and you're going to overeat even though you don't necessarily
34:19
Speaker 2: need it. If you have too much leptin, your body
34:22
Speaker 2: will actually become desensitized to it and leptin resistant, and
34:26
Speaker 2: so it's going to have the same effect as too
34:28
Speaker 2: little leptin. You're going to be hungry all the time
34:30
Speaker 2: and keep putting on weight. So intermittent fasting seems to
34:34
Speaker 2: moderate your leptin levels to a kind of like a
34:36
Speaker 2: goldilocks zone of where you want it the.
34:40
Speaker 4: Old Goldilocks zone.
34:41
Speaker 2: It's such a great analogy.
34:43
Speaker 4: It really is, because it means it's just right yep.
34:47
Speaker 3: If you wondered about how it compares to other kind
34:51
Speaker 3: of more recent diets. Althout, Mediterranean is not recent at all.
34:55
Speaker 3: It's as old as the as the world.
34:58
Speaker 2: As old as the Bronze A.
35:01
Speaker 3: But you know, sort of talking about the Mediterranean diet
35:04
Speaker 3: has become sort of trendy lately, as well as paleo.
35:07
Speaker 4: And there have been studies.
35:08
Speaker 3: It was one in twenty twenty that compared Paleo Mediterranean
35:12
Speaker 3: and IF, and I think in those groups, IF lost
35:16
Speaker 3: the most, yeah, compared to the other two. Everyone lost
35:21
Speaker 3: weight training diet is a great way to eat. And
35:26
Speaker 3: I've never done paleo, but I've heard good things about
35:28
Speaker 3: that too. But one point that ed found in the
35:31
Speaker 3: study is that people on IF and Mediterranean adhere to
35:38
Speaker 3: these diets about twenty percent more than on the Paleo
35:43
Speaker 3: And it's just common sense.
35:45
Speaker 4: It's as if.
35:46
Speaker 3: It's a diet you're doing for health markers or weight
35:48
Speaker 3: loss and you're not sticking to it, then you're not
35:50
Speaker 3: really going to get the real result of what that
35:52
Speaker 3: diet means or how it affects you.
35:54
Speaker 2: Yeah, and you know, I meant to point out at
35:56
Speaker 2: the very beginning of the episode where we were talking
35:58
Speaker 2: about how you know, like some there's just all diets
36:03
Speaker 2: are fads. The Mediterranean one seems to be the one
36:07
Speaker 2: diet that bucks that trend because it's been around steady
36:11
Speaker 2: since the nineties easily, I would say even early nineties
36:14
Speaker 2: is when it became.
36:15
Speaker 4: Popular, well as far as labeling it that right.
36:18
Speaker 2: Right exactly, but then so so non Mediterranean people trying
36:23
Speaker 2: a Mediterranean diet I think really kicked off in the nineties,
36:26
Speaker 2: and I mean people are still trying it now and
36:29
Speaker 2: some people have adopted it and kept it, and I
36:32
Speaker 2: just feel like that that's the one that's that's the
36:35
Speaker 2: most doable for people in my in my opinion.
36:39
Speaker 3: Yeah, because it's you're not I mean, you're denying yourself
36:43
Speaker 3: like stuff like fried chicken, but you're still eating like
36:46
Speaker 3: really good food.
36:47
Speaker 2: I mean, I guess if you cook the fried chicken
36:49
Speaker 2: as a boneless, skinless chicken breast and olive oil, that's
36:52
Speaker 2: fried chicken, right.
36:54
Speaker 3: Yeah, but Mediterranean like you're eating good fish, like you know,
36:57
Speaker 3: those are some of the hallmarks of that diet as
37:00
Speaker 3: olive oil and fish and wine.
37:02
Speaker 2: Don't forget the wine.
37:03
Speaker 3: Wine and nuts and things like that, like that's all
37:06
Speaker 3: yummy tasty anyway, So uh, it's I agree he's finding
37:11
Speaker 3: good fish is sometimes the problem for if you live Inland.
37:15
Speaker 2: Yes, it really really is. It's sad but true. Although
37:19
Speaker 2: have you been to beatlecat In? I think m M
37:22
Speaker 2: Park for a little five.
37:23
Speaker 3: I have been there many, many times. Is one of
37:26
Speaker 3: the places that I like to take out of town
37:27
Speaker 3: guests because it's great, fun and lively and delicious and
37:31
Speaker 3: really quickly. One of my co judges at the wing
37:34
Speaker 3: Fling was Ford Fry, who's uh oh really big Atlanta
37:37
Speaker 3: restaurateur and that's one of his places.
37:38
Speaker 2: Yeah, he's a big shot.
37:39
Speaker 4: Yeah him.
37:42
Speaker 3: He was next to me actually, but he and my
37:44
Speaker 3: brother are old friends. They their kids played baseball and
37:47
Speaker 3: stuff together. So, uh, sport's cool.
37:49
Speaker 2: That's great. So you already knew him before you judged
37:52
Speaker 2: with him.
37:53
Speaker 4: I had met him once.
37:54
Speaker 3: He was very kind, and when his original flagship restaurant
37:58
Speaker 3: JCT was open, we had a big Mother's Day or
38:01
Speaker 3: birthday dinner there with a bunch of my family and
38:03
Speaker 3: he comped the whole meal. It's like ten of us. Wow,
38:07
Speaker 3: and uh, that was my first experience with Ford, so.
38:10
Speaker 2: Just good dude, it's a great first experience.
38:11
Speaker 4: What are you gonna say about Beetlecat though, Well, they
38:13
Speaker 4: have like.
38:14
Speaker 2: The best giant shrimp you will find in the state
38:16
Speaker 2: of Georgia by far, maybe even including Inland Carolinas.
38:22
Speaker 3: Okay, you know what that means is Ford's got a guy.
38:25
Speaker 2: He has a great guy. And also, every once in
38:28
Speaker 2: a while people will email us and be like, Hey,
38:29
Speaker 2: I'm coming to Atlanta. Where should I eat? Just look
38:32
Speaker 2: up a Ford Fry restaurant and go to it, and
38:34
Speaker 2: there's you will not go wrong. You cannot go wrong
38:37
Speaker 2: at a Ford Fry restaurant in Atlanta. It's true.
38:40
Speaker 3: Yeah, he's got a great Italian place, great Mexican place,
38:42
Speaker 3: great seafood place.
38:43
Speaker 4: Yep. He kind of covers all the bases.
38:46
Speaker 3: And I would recommend upstairs at Beetle Cat unless you're
38:50
Speaker 3: young and like to party. Downstairs as a little rowdy
38:52
Speaker 3: for me, Yeah, yeah, like it upstairs.
38:54
Speaker 2: I've only ever been there during the day and it
38:56
Speaker 2: was not rowdy, but it looks downstairs. Yeah, downstairs, it
39:00
Speaker 2: gets a.
39:00
Speaker 3: Little rowdy in that I can imagine for a fish restaurant.
39:04
Speaker 2: Yeah, so this is how four Fry's restaurants work. I
39:08
Speaker 2: think we were right. Now, seriously, you got anything else
39:11
Speaker 2: on intermittent fasting? Oh wait, there is one more thing?
39:14
Speaker 3: Go ahead, Yeah, yeah, we should talk a little bit
39:16
Speaker 3: about circadium rhythm fasting. It is another subtype of intermittent fasting.
39:23
Speaker 3: And it's almost like the eighteen six is it eighteen
39:27
Speaker 3: six six sixteen eight, sixteen eight, but the whole key
39:35
Speaker 3: with the and they found really good results and I'll
39:38
Speaker 3: let you kind of put the cherry on top of
39:40
Speaker 3: that result with the mice. But what it really means
39:42
Speaker 3: is doing restricted eating like that, but really focus on
39:46
Speaker 3: the morning. So like maybe an eight am to six
39:49
Speaker 3: pm is when you're eating, or even five pm, and
39:52
Speaker 3: like literally nothing after that.
39:53
Speaker 2: Yeah, every once in a while you'll find somebody who's like, no,
39:56
Speaker 2: you need to have your biggest meals earlier. I've heard
40:00
Speaker 2: it put is eat breakfast like a king, lunch like
40:03
Speaker 2: a queen. And I can't remember the last one, but
40:07
Speaker 2: basically not royalty for dinner.
40:10
Speaker 4: Dinner like the guy who sweeps up the hoop and
40:12
Speaker 4: the horse.
40:12
Speaker 2: Exact exactly right. So, and the point is you're just
40:16
Speaker 2: eating your highest energy food earlier, and that's actually tied
40:21
Speaker 2: to circadian rhythms. And one study on time time restrictive
40:27
Speaker 2: feedings found that mice lived up to thirty five percent
40:33
Speaker 2: longer lifespans if they did circadian timed feedings. And I
40:38
Speaker 2: think they were doing this, like they were probably testing
40:41
Speaker 2: the mice as hormones to determine whether they should be
40:44
Speaker 2: fed right then or not like that level. But you
40:46
Speaker 2: can still do it by what you just said, like
40:49
Speaker 2: start eating a little earlier, restrict your food in the evening,
40:54
Speaker 2: and then eat the most towards the beginning of the day.
40:56
Speaker 2: That would qualify as or circadian timed food or circadian
41:02
Speaker 2: timed feeding. And if you did that, if you're an
41:07
Speaker 2: average person in the United States average lifespan is seventy
41:10
Speaker 2: seven years, you'd add twenty seven years onto your life
41:16
Speaker 2: if that worked out for you like it did the
41:18
Speaker 2: mice in that study.
41:19
Speaker 3: Yeah, and we should point out in that study that
41:21
Speaker 3: was thirty five percent longer for specifically the circadian rhythm
41:25
Speaker 3: model compared to ten percent longer for just regular intermittent
41:32
Speaker 3: restricted feeding.
41:33
Speaker 2: Yeah, still nothing to sneeze at.
41:35
Speaker 3: Nothing and you know ten percent? Do you really want
41:38
Speaker 3: to live thirty five percent longer?
41:39
Speaker 2: I mean, if it's healthy and you don't care about
41:42
Speaker 2: your loved one, sure, yeah, I'm just going. Or if
41:44
Speaker 2: you make new friends really easily. Yeah, you got anything else?
41:49
Speaker 4: I got nothing else.
41:50
Speaker 2: I don't either, which means, of course, everybody, it's time
41:53
Speaker 2: for a listener mail.
41:55
Speaker 3: All right, I'm gonna call this one a listener from
41:58
Speaker 3: the Czech Republic. Oh nice, Yeah, this is a good one. Hi, Josh,
42:03
Speaker 3: Chuck and Jerry. My name is Otakar, and I live
42:05
Speaker 3: in the Czech Republic. I started listening to the show
42:08
Speaker 3: about two years ago when I started a forty minute
42:10
Speaker 3: commute and I've never listened to I had never listened
42:13
Speaker 3: to any podcasts before, so I asked Google to give
42:16
Speaker 3: me some options, and that's how I found stuff you
42:18
Speaker 3: should know.
42:19
Speaker 2: Thanks Google, That's.
42:20
Speaker 3: Right, it was exactly what I needed. I really like
42:22
Speaker 3: the way your podcast is basically a normal conversation between
42:26
Speaker 3: two guys we're from the same generation as I am,
42:29
Speaker 3: about so many interesting topics. Maybe I wouldn't find some
42:32
Speaker 3: of the topics interesting myself, but because you research the
42:35
Speaker 3: things and talk about them in such a great way.
42:37
Speaker 3: There's always something worth remembering for me.
42:40
Speaker 2: Nice, thank you, it's very nice.
42:42
Speaker 4: This whole thing is just a very sweet letter.
42:44
Speaker 2: I love it.
42:45
Speaker 3: I've always been curious about things and good and remembering
42:47
Speaker 3: random facts that I've heard somewhere, So your show is
42:50
Speaker 3: just the perfect way for me to find out something
42:51
Speaker 3: new that I might want to look a bit more
42:54
Speaker 3: into later. I often wonder if teaching at schools should
42:58
Speaker 3: actually be done by two people being a conversation about
43:01
Speaker 3: a subject.
43:03
Speaker 2: How about that pretty cool? I mean, wasn't that like?
43:05
Speaker 2: Isn't that Platonic or Aristotelene like? It's some form of
43:09
Speaker 2: probably Socratic, Socratic Socratic. Yea, so great, it.
43:14
Speaker 4: Is so great.
43:17
Speaker 3: I guess there's a very little chance that you're going
43:19
Speaker 3: to do a live show in the Czech Republic.
43:21
Speaker 4: That's probably right.
43:22
Speaker 3: But if any of you would ever travel to Prague,
43:25
Speaker 3: let me know. I can give you some hints about
43:27
Speaker 3: where and when to go see the best of Prague.
43:29
Speaker 4: So thank you very much for what you do.
43:31
Speaker 3: I find the fact that there are people like you
43:33
Speaker 3: who like to explore things and talk about them in
43:35
Speaker 3: such an enthusiastic kind and often funny way very comforting.
43:40
Speaker 4: Best regards, O Takar.
43:42
Speaker 2: Man, O Takar, that is a very sweet, very sweet emil.
43:45
Speaker 2: Thank you very much for sending that to us. And
43:48
Speaker 2: Prague is definitely on my list for sure.
43:51
Speaker 4: I've been, but it was a long time ago.
43:53
Speaker 2: Yeah, you need to go back. You were like broke
43:55
Speaker 2: and backpacking, weren't you. Yeah, thank you.
43:58
Speaker 4: Something besides bread.
43:59
Speaker 2: I'm pretty sure sure it's a different nation now, even
44:02
Speaker 2: from the last time you were there, so check out out.
44:05
Speaker 4: It was newly the Czech Republic, then.
44:08
Speaker 2: The the what would they call it, the Velvet Revolution?
44:11
Speaker 3: I don't know, but it was not Czechoslovakia. I do
44:13
Speaker 3: not remember that at least think.
44:14
Speaker 2: It US Okay, well, at any rate, I think we
44:17
Speaker 2: lost O Tacar even by this point. So if you
44:20
Speaker 2: want to get in touch with us, like O Takar did,
44:22
Speaker 2: you can send us an email to Stuff podcast at
44:25
Speaker 2: iHeartRadio dot com.
44:29
Speaker 4: Stuff you Should Know is a production of iHeartRadio. For
44:32
Speaker 4: more podcasts my heart Radio, visit the iHeartRadio app, Apple Podcasts,
44:36
Speaker 4: or wherever you listen to your favorite shows.