Issue #76: How to Personalize Your Fast
Good morning. It’s Thursday, December 1st. Welcome to a new month - maybe a good time to start something...say a new fasting protocol?
“Periodic fasting can help clear up the mind and strengthen the body and the spirit.”
From the Lab: Types of Fasting
Take Action: Personalize Your Fasting
Speed Read: Deep Learning Model Predicts Heart Attack
Thursday Night In: Pork Chops from the Keto King
Moment of Fun: Thriller
The number of views on TikTok for #intermittentfasting. Definitely trending…but don’t do it just because everyone is - try different protocols (see below) and find out what works for you. (TikTok)
From the Lab
Just like every religion has its own fasting traditions, there are countless ways people fast today.
For me, I typically first eat around 11am and then we try to finish dinner by 7pm. This shifts a little later on the weekend (we’re real party animals over here and might not finish dinner until 8 or 8:30pm). And no, I don’t stick with this schedule every day - maybe 20 days a month. Some mornings I'm legitimately hungry and well, then I eat (Issue #73).
Besides Intermittent Fasting (most typically 16:8 = 16 hrs fasting : 8 hrs feeding), which is the most well-researched to this point, other fasting options include:
The 5:2 - you basically eat as normal for 5 days and then consume less than 500 calories for 2 days in a row. (I'd suggest planning ahead so one of these days isn't when we celebrate the U.S. World Cup win against the Dutch on Saturday).
Alternate Day - eat normal one day and then eat basically nothing the next.
24-Hr - similar to above - you go 24 hours without really eating, but not necessarily with a strict schedule like every other day. Note: Thrive25 reader Shawn C. mentioned this works well for him.
Long Fasts - this is when you fast for 2-5 days. Valter Longo, a leading researcher at USC, touts the benefits of prolonged fasting a few times per year and has created the Longevity Diet that mimics the effects of a long fast while still being able to eat a little bit so it’s not so difficult.
If you’re ready to initiate a fast, here are some tips to make it more effective (and more bearable):
Before a fast - don’t eat a bunch of simple carbs (bread, sugar, processed junk). This will lead to a quick glucose crash. You’ll quickly be starving and out of energy.
During a fast - stay hydrated (lot’s of water), add electrolytes (I put some Himalayan salt in hot water in the AM), and feel free to add some fat.*
Break a fast - eat small portions to start and make sure to include protein. Note: this really isn’t a novel concept - that’s why protein for breakfast (yes, that’s why we call it that) is the gold standard (eat those eggs and skip the Cheerios).
Last thing for today - Andrew Huberman (great fasting podcast if you have 2 hours), suggests that a regular schedule is essential to maximize the benefits of fasting. Basically doing it every day and not even shifting the hours of the 8 hour eating window on the weekend.
His other rule is make the eating window at least 1 hour after waking up and end it 2-3 hrs before going to sleep.
Others point out that changing up your schedule actually makes your metabolism stronger (just like different exercises stress different muscles). 🤷
Honestly - until the research is more definitive I think you do what’s best for you and see how you feel. After all, the whole point isn’t to not eat - it’s to feel f*$&ing awesome for the next 25+ years of our life.
*For great electrolytes check out LMNT and, for fat, Dave Asprey recommends Bulletproof Coffee (coffee with MCT Oil) - it fills you up without breaking the fast.
Take Action
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Speed Read
Health & Longevity in the News
Potential New Health Screening: Researchers have developed a deep learning model that can use a single chest x-ray to predict the 10-year risk of death from a heart attack or stroke. The lead author believes this screening could be used to identify individuals for statin meds that are currently untreated. (Learn more)
Another Social Media Platform?: Post News just received funding from venture capital firm a16z to compete with Twitter, (yes, the same first that contributed $400M to Musk’s acquisition of Twitter 🤷🏽♂️). Post News is trying to create a marketplace for journalists and newspapers to charge for single articles. Check out the live beta. (Learn more)
Indiana Jones…#5!?!?: Indiana Jones is returning to the silver screen in 2023. In the opening sequence, Harrison Ford will be de-aged 40 yrs using technology that “actually” works. Technology or no, the 80-yr old Ford may already be acting 40 - biking 40 mi, walking, and eating energy-boosting supplement bars every day. Let’s hope this installment is way better than #4! (Read more)
Thursday Night In
We've been talking about burning ketones this week - so our recipe comes straight from Dr. Gundry's book "Unlocking the Keto Code".
Moment of Fun
39 years ago tomorrow, Michael Jackson's music video to the song "Thriller" was released on MTV. According to Billboard - as Jackson moonwalked his way into music history, “Thriller” set a new benchmark for blockbusters that changed how the music business promoted and marketed superstar releases. It also changed MTV, breaking down the cable network’s racial barriers and raising the bar for video quality.
Jump in the time machine for 13 min and watch this iconic video.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.