Podcast appearances and mentions of Mark P Mattson

Episode 179: Impact of intermittent fasting Impact on T2DMFuture Dr. Carlisle explains the physiology of fasting and how it can help revert type 2 diabetes. Dr. Arreaza adds details on how to do intermittent fasting. Written by Cameron Carlisle, MSIV, Ross University School of Medicine. Comments and edits by Hector Arreaza, MD, FAAFP.You are listening to Rio Bravo qWeek Podcast, your weekly dose of knowledge brought to you by the Rio Bravo Family Medicine Residency Program from Bakersfield, California, a UCLA-affiliated program sponsored by Clinica Sierra Vista, Let Us Be Your Healthcare Home. This podcast was created for educational purposes only. Visit your primary care provider for additional medical advice.What is type 2 Diabetes Mellitus (T2DM)?-Type 2 Diabetes Mellitus (T2DM) is a metabolic disorder characterized by insulin resistance and impaired glucose regulation. -This impaired regulation can lead to hyperglycemia, contributing to complications in a myriad of organs: heart, kidneys, eyes, nerves, etc. (target organs). According to the CDC, more than 38 million Americans have T2DM (about 1/10 people). -Multiple mechanisms are believed to contribute to insulin resistance in obese patients with T2DM, such as increased lipid deposition throughout the body and systemic inflammation.What is Intermittent Fasting (IF)? Intermittent fasting (IF) has recently gained popularity as a dietary approach for health benefits, but it has been around for thousands of years. IF is an eating pattern that alternates between eating and fasting (no calories consumed) over a specific period of time. When you are fasting, you are allowed and encouraged to keep drinking water and non-caloric drinks, like coffee, tea, and even homemade bone broth.-According to the International Food Information Council Foundation (IFIC), 10% of Americans engage in IF daily. -According to Mark Mattson, a neuroscientist and IF expert for over 25 years, a mechanism called “metabolic switching” is seen with IF. This is when your body runs out of glucose and starts burning fat (i.e., fatty oxidation). These metabolic changes can help protect your organs and reduce the risk of chronic conditions, like T2DM. Common IF methods: Time-restricted eating: Most common method, involves eating within a specific time frame (e.g., the 16:8, 18:6, 12:12 method is also common.  [16:8 means you have 16 hours of fasting and 8 hours of eating.]Alternate-day fasting: Alternating between fasting days and normal eating days.  [Find more info in The Complete Guide to Fasting, by Jason Fung, who is a nephrologist, he explains that alternate-day is basically eating every other day, which would give 36 hours of fasting, but if you are a beginner you can try a 24 hours fasting, in short, not eating breakfast any day of the week and having lunch 4 days a week, and dinner every night.]5:2 diet (aka periodic fasting): Maintaining a normal diet for 5 days, with 2 days (usually non-consecutive) of caloric restriction (25% of normal caloric intake; e.g., 500 calorie meal). IF is strongly believed to improve metabolic health in individuals with T2DM by reducing insulin resistance via increasing insulin sensitivity, promoting weight loss (patients with obesity and DM… AKA patients with diabesity), and enhancing lipolysis via fat oxidation.While fasting, the body goes through several phases that affect how energy is metabolized. Between 0 and 4 hours after eating, the body enters a feeding state, using glucose as its main energy source. After fasting for 12-16 hours, the body enters ketosis and starts to use fat for energy. Within 24-36 hours, autophagy begins, a process that recycles damaged cells and allows for cellular repair. This process can have great benefits for people with T2DM, such as improved insulin sensitivity and glucose regulation. Pathophysiology of Implementing IF in T2DM. -IF is thought to increase insulin sensitivity by decreasing fatty tissue in the body (i.e., visceral adipose tissue), which is correlated to insulin resistance. Insulin resistance is defined as higher than normal circulating insulin levels needed for a glucose lower response, which is thought to be the culprit for the generation of T2DM. It means you need high levels of insulin to keep glucose normal. -Obesity is an important risk factor for T2DM. Visceral adipose tissue functions as an organ via the secretion of adipokines (cytokines or cellular messengers produced by adipose tissue): leptin and adiponectin. Leptin: proinflammatory, leading to chronic inflammation. Patients with higher BMI levels and increased insulin resistance were found to have increased leptin levels.[Leptin is a good hormone at normal levels, but there is leptin resistance] Adiponectin: anti-inflammatory and antidiabetic effects. Higher adiponectin levels result in decreased hepatic gluconeogenesis, enhanced glucose absorption, and enhanced skeletal muscle and hepatic fatty acid oxidation. Levels drop as visceral fat increases. -Dr. López-Jaramillo, a Colombian endocrinologist and researcher, and colleagues published a review in 2014 examining the imbalance in the levels of leptin and adiponectin in individuals with metabolic syndrome. This imbalance (increase in leptin and decrease in adiponectin) is linked to obesity and insulin resistance, which has been shown to increase the risk of T2DM. It has been shown that IF has resulted in the reduction of leptin levels and increased levels of adiponectin, which leads to decreased insulin resistance and increased insulin sensitivity. -IF allows pancreatic beta-cells to rest by not having to secrete insulin constantly. This allows the beta-cells of the pancreas to improve in function over time. In addition, IF has been shown to lead to noticeable weight loss and loss in body fat, both of which play an important contribution in managing T2DM. Research demonstrates that this weight loss increases insulin sensitivity and decreases the need for insulin therapy, making IF a powerful approach for improving metabolic health. AMP-Activated Protein Kinase (AMPK) and Its Role in IF and T2DM Recent research has highlighted an important enzyme seen in IF, AMP-activated protein kinase (AMPK), which plays a vital role as an important energy sensor in cells. It is activated when cellular energy levels are low, such as during IF. A 2020 research study in Nature Reviews Endocrinology explains that activation of AMPK aids in suppressing gluconeogenesis and stimulates fatty acid oxidation, leading to optimal energy balance and reduction of visceral adipose tissue accumulation, a major contributor to insulin resistance and T2DM progression. AMPK is upregulated during fasting, which enhances glucose metabolism and reduces insulin resistance. This is imperative in managing T2DM, as it counters the effects of insulin resistance associated with T2DM.Exercise, which also promotes AMPK activation, complements IF and can promote a synergistic effect in improving insulin sensitivity and promoting fat burning, New Research Findings on IF and T2DM -The EARLY (Exploration of Treatment of Newly Diagnosed Overweight/Obese Type 2 Diabetes Mellitus) study is a randomized clinical trial published in JAMA Network Open (2024). Findings In this randomized clinical trial study found that a time-restricted eating window significantly improved fasting glucose levels and HbA1c levels in individuals with T2DM. The study examined the effect of a 16-week 5:2 meal replacement (5:2 MR) fasting plan that consisted of five days of normal eating and 2 days, nonconsecutive of restricted diet (500-600 calories). This group was examined alongside a group of patients who took metformin 0.5 g BID and empagliflozin 10 mg QD. The study wanted to investigate the changes in HbA1c in Chinese adults with early T2DM.-The study was a randomized clinical trial of 405 adults, and a study showed that the 5:2 MR approach led to better glycemic control at 16 weeks compared to the counter treatments with metformin and empagliflozin. The 5:2 MR group had the greatest reduction in HbA1c (-1.9%), followed by metformin (-1.6%), and empagliflozin (-1.5%). The 5:2 MR plan also revealed the greatest weight loss (-9.7 kg), followed by empagliflozin (-5.8 kg), and metformin (-5.5 kg). -This research suggests IF, such as 5:2 MR, can be a powerful tool in the management of T2DM and improving metabolic health. This study can potentially open doors for healthcare providers to provide the 5:2 MR approach for individuals as an effective initial lifestyle intervention. However, follow-up studies are needed to assess the effectiveness and durability of the 5:2 MR.Safety and Risks of IF in T2DM. -IF when combined with glucose-lowering medications (e.g., insulin, sulfonylureas, GLP-1 agonists) can increase the risk of hypoglycemia. Also, prolonged fasting can lead to nutrient deficiencies if not planned carefully. Patients should be counseled on maintaining a balanced, nutritious diet during non-fasting days. -IF is not suitable for everyone. Children under the age of 18 should not try IF due to needing proper calories for adequate development and proper growth. Also, it is recommended that pregnant or breastfeeding women do not undergo IF. It is advised that people with eating disorders should not try IF. -Individuals with certain medical conditions, such as kidney stones or gastroesophageal disease should speak with their doctor before trying IF. Also, patients on insulin or other glucose-lowering medications should adjust their dose and talk with their healthcare providers to prevent hypoglycemia during fasting. It is recommended that each person speak with their doctor to discuss the safety and risks of IF and see if it would benefit the individual before starting IF. -Many studies have explored the benefits of IF at the micro level revealing its cellular benefits and on a macro level of the body as a whole. However, more research is needed to confirm the long-term effects of IF on glycemic control and its sustainability as a therapeutic approach for T2DM. Conclusion:-IF shows potential for improving glycemic control, promoting weight loss, and enhancing metabolic health in individuals with T2DM. Despite its benefits, IF may present with risks, such as hypoglycemia, nutrition deficiencies, or dehydration in certain patients. Therefore, it may not be suitable for all individuals. It's important to monitor patients who engage in IF, especially for patients with T2DM. Patients should follow up with their doctor for individualized IF plans in patients with T2DM. ______________This week we thank Hector Arreaza and Cameron Carlisle. Audio editing by Adrianne Silva.Even without trying, every night you go to bed a little wiser. Thanks for listening to Rio Bravo qWeek Podcast. We want to hear from you, send us an email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week! _____________________References:Albosta, Michael, and Jesse Bakke. “Intermittent Fasting: Is There a Role in the Treatment of Diabetes? A Review of the Literature and Guide for Primary Care Physicians - Clinical Diabetes and Endocrinology.” BioMed Central, BioMed Central, 3 Feb. 2021, doi.org/10.1186/s40842-020-00116-1.Blumberg, Jack, et al. “Intermittent Fasting: Consider the Risks of Disordered Eating for Your Patient - Clinical Diabetes and Endocrinology.” BioMed Central, BioMed Central, 21 Oct. 2023, https://clindiabetesendo.biomedcentral.com/articles/10.1186/s40842-023-00152-7.De Cabo, Rafael, and Mark P. Mattson. “Effects of intermittent fasting on health, aging, and disease.” New England Journal of Medicine, vol. 381, no. 26, 26 Dec. 2019, pp. 2541–2551, https://doi.org/10.1056/nejmra1905136.Guo, Lixin, et al. “A 5:2 intermittent fasting meal replacement diet and glycemic control for adults with diabetes.” JAMA Network Open, vol. 7, no. 6, 21 June 2024, https://doi.org/10.1001/jamanetworkopen.2024.16786.Herz, Daniel, et al. “Efficacy of Fasting in Type 1 and Type 2 Diabetes Mellitus: A Narrative Review.” Nutrients, U.S. National Library of Medicine, 10 Aug. 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10459496/. Herzig, S., & Shaw, R. J. (2018). AMPK: Guardian of metabolism and mitochondrial homeostasis. Nature Reviews Molecular Cell Biology, 19(2), 121-135.Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181-192. https://doi.org/10.1016/j.cmet.2013.12.008López-Jaramillo P, Gómez-Arbeláez D, López-López J, et al. The role of leptin/adiponectin ratio in metabolic syndrome and diabetes. Hormone Molecular Biology and Clinical Investigation. 2014;18(1):37–45.Mattson, Mark P., et al. “Impact of intermittent fasting on health and disease processes.” Ageing Research Reviews, vol. 39, Oct. 2017, pp. 46–58, https://doi.org/10.1016/j.arr.2016.10.005. Patikorn, Chanthawat, et al. “Intermittent fasting and obesity-related health outcomes.” JAMA Network Open, vol. 4, no. 12, 17 Dec. 2021, https://doi.org/10.1001/jamanetworkopen.2021.39558.Sharma, Suresh K, et al. “Effect of Intermittent Fasting on Glycaemic Control in Patients with Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” TouchREVIEWS in Endocrinology, U.S. National Library of Medicine, May 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10258621/#:~:text=In%20IF%2C%20eating%20habits%20are,the%20risk%20of%20developing%20T2DM.Xiaoyu, Wen, et al. “The effects of different intermittent fasting regimens in people with type 2 diabetes: A network meta-analysis.” Frontiers in Nutrition, vol. 11, 25 Jan. 2024, https://doi.org/10.3389/fnut.2024.1325894. Theme song, Works All The Time by Dominik Schwarzer, YouTube ID: CUBDNERZU8HXUHBS, purchased from https://www.premiumbeat.com/.

..nicht nur zum Abnehmen – Belege Arnold, Steven E., Zoe Arvanitakis, Shannon L. Macauley-Rambach, Aaron M. Koenig, Hoau-Yan Wang, Rexford S. Ahima, Suzanne Craft, et al. 2018. “Brain Insulin Resistance in Type 2 Diabetes and Alzheimer Disease: Concepts and Conundrums.” Nature Reviews Neurology. https://doi.org/10.1038/nrneurol.2017.185. Cabo, Rafael de, and Mark P. Mattson. 2019. “Effects of Intermittent Fasting on Health, Aging, and Disease.” The New England Journal of Medicine 381 (26): 2541–51. Elsakka, Ahmed M. A., Mohamed Abdel Bary, Eman Abdelzaher, Mostafa Elnaggar, Miriam Kalamian, Purna Mukherjee, and Thomas N. Seyfried. 2018. “Management of Glioblastoma Multiforme in a Patient Treated With Ketogenic Metabolic Therapy and Modified Standard of Care: A 24-Month Follow-Up.” Frontiers in Nutrition. https://doi.org/10.3389/fnut.2018.00020. Mattson, Mark P., Keelin Moehl, Nathaniel Ghena, Maggie Schmaedick, and Aiwu Cheng. 2018. “Intermittent Metabolic Switching, Neuroplasticity and Brain Health.” Nature Reviews Neuroscience. https://doi.org/10.1038/nrn.2017.156. Nencioni, Alessio, Irene Caffa, Salvatore Cortellino, and Valter D. Longo. 2018. “Fasting and Cancer: Molecular Mechanisms and Clinical Application.” Nature Reviews Cancer. https://doi.org/10.1038/s41568-018-0061-0. Toledo, Françoise Wilhelmi de, Françoise Wilhelmi de Toledo, Franziska Grundler, Audrey Bergouignan, Stefan Drinda, and Andreas Michalsen. 2019. “Safety, Health Improvement and Well-Being during a 4 to 21-Day Fasting Period in an Observational Study Including 1422 Subjects.” PLOS ONE. https://doi.org/10.1371/journal.pone.0209353. Wilkinson, Michael J., Emily N. C. Manoogian, Adena Zadourian, Hannah Lo, Savannah Fakhouri, Azarin Shoghi, Xinran Wang, et al. 2020. “Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome.” Cell Metabolism 31 (1): 92–104.e5. Patienten Wie Wir, der Podcast zur gleichnamigen ärztlich-initiierten Plattform für den Erfahrungs- und Wissensaustausch unter Patienten. Immer mit konkreten Tipps zur optimalen Behandlung oder noch besser Vorbeugung. Noch nicht bei PWW dabei? Dann werden Sie jetzt aktiv! Werden Sie Teil der Patienten Wie Wir-Community! Jetzt registrieren auf https://www.patientenwiewir.de. Sie sind schon bei PWW dabei? Dann Gruppe gründen, Fragen stellen, Fragen beantworten... … und empfehlen Sie diesen Podcast sowie PWW weiter. --- Send in a voice message: https://podcasters.spotify.com/pod/show/harald-hhw-schmidt/message

Like most critical aspects of health, stress can be a double-edged sword. It's necessary for physical and emotional growth, and we all know that what doesn't kill you makes you stronger. However, too much stress can do far more damage than even a poor diet or a sedentary lifestyle. The trick seems to be embracing the right kinds of stress in the right doses, and under those conditions, it can be a catalyst for improved strength and resilience. ​Today for the second instalment of our Health Fundamental series, NBT coaches Megan Hall and Clay Higgins are examining stress and hormesis. They talk about simple biomarkers to help you measure your current allostatic load and then they discuss simple, practical things anyone can do to better manage emotional stress. They also discuss how to use hormesis - intentional and measured amounts of stressors like temperature, exercise, diet, and breathing, to boost your body's functioning while becoming better adapted and stronger. To get all the details and studies supporting the information in this podcast, be sure to follow along with Megan's outline for this episode. Here's the outline of this episode with Megan Hall and Clay Higgins: [00:01:23] Defining stress: allostatic load, eustress, distress. [00:05:06] Dealing with negative stressors. [00:05:20] Sympathetic vs. parasympathetic. [00:05:49] Measuring allostatic load: Heart rate variability, resting heart rate, and other biomarkers. [00:06:41] Podcast: How to Know if You're Stressed, with Jason Moore. [00:07:26] Mike T. Nelson, PhD. [00:09:54] Simon Marshall, PhD.; Stress Audit (list of your problem-based and emotion-based coping strategies) - Podcast: How to Manage Stress. [00:11:16] Panoramic vision/optic flow as the basis for EMDR therapy; Podcast: How to Develop Coping Resilience and Mental Toughness. [00:13:05] Physiological sigh. [00:13:31] Spending time in nature; forest bathing (Shinrin-yoku). [00:14:35] Movement and exercise. [00:18:00] Breathwork; Podcast with James Nestor: How to Fix Your Breathing to Improve Your Health; Book: https://amzn.to/39wccpN. [00:19:55] Soma Breathwork; Podcast: How to Use SOMA Breathwork to Relieve Stress and Improve Your Health and Performance, with Nigel McHollan and Kara Lynn Kelly. [00:21:41] Nasal breathing vs. mouth breathing; inhale vs. exhale duration. [00:22:01] Circadian rhythm entrainment; DUTCH test; Doing a daily audit. [00:24:30] Q1 interventions (Quadrant 1 from the 4-Quadrant Model). [00:27:20] Podcast: Health Fundamentals: How to Get Great Sleep. [00:28:51] Previous podcasts on sleep: Why Sleep Is Critical for Immune Health (2/12/21); Better Sleep for Athletes (1/3/20); How to Use Cognitive Behavioral Therapy for Insomnia (12/13/19); What to Do When You Can't Sleep (11/22/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (10/25/19); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Why Your Diet Isn't Working: Sleep and Circadian Rhythm (9/3/18); How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); How to Get Perfect Sleep with Dr. Kirk Parsley, MD (4/15/16). [00:29:14] Simon Marshall's traffic light system; Podcast: How to Stay Consistent (Minute 11:00). [00:30:02] Community and social connection; Feeling lonely is associated with depression, anxiety, hopelessness, fatigue, poor life satisfaction. Finding a club, altruism. [00:33:06] Podcasts on community: The Compassion Project: The Power of Hope and Human Kindness (4/9/21), The Community Cure: Transforming Health Outcomes Together (11/13/20), Building Compassionate Communities to Improve Public Health (1/10/19). [00:33:26] Hormesis; Paper: Calabrese, Edward J., and Mark P. Mattson. "How does hormesis impact biology, toxicology, and medicine?." NPJ aging and mechanisms of disease 3.1 (2017): 1-8. [00:35:54] Review papers on Hormesis - find them in Megan's outline for this episode. [00:36:10] Temperature: extreme heat and cold. [00:37:16] Clay's DIY sauna. [00:38:50] Ben Lynch article on sauna: Sauna Benefits & How-To Guide, by Dr. Ben Lynch. [00:41:23] Exercise. [00:42:05] Lactate can improve cellular defense mechanisms; Study: Lactate and pyruvate promote oxidative stress resistance through hormetic ROS signaling. [00:42:50] Food as a hormetic stressor: manipulating macros. [00:44:46] Fasting and calorie restriction. [00:45:28] Fruit and vegetable compounds that stimulate detoxification; NRF2 stimulated by sulforaphane and resveratrol. [00:46:30] Hygiene hypothesis. [00:47:26] Oxygen stress; Altitude/hypoxia, LiveO2. [00:48:13] Getting a hormetic response from lower-intensity exercise; Study: Balestra, Costantino, et al. "Hypoxic and hyperoxic breathing as a complement to low-intensity physical exercise programs: A proof-of-principle study." International journal of molecular sciences 22.17 (2021): 9600. [00:49:06] Wim Hof Method. [00:50:15] Where to start. [00:50:43] Simon Marshall's podcasts on habit formation: Nudge Tactics for Performance and Health, How to Get Motivated. [00:53:22] More is not better - hormesis can have a cost. [00:55:14] Article: Defining Hormesis, by Calabrese and Baldwin.

Podcast Intro: Most of us believe that eating three meals a day with a few snacks is the typical, healthy way to eat. But that is not always the case. Human bodies and minds developed to function well in circumstances where food was only available intermittently. In the primitive era, when we examine our ancestors' eating habits, we can see that intermittent fasting was common—but eating three meals a day was not. In fact, Dr. Mark Mattson, a well-known neuroscientist, demonstrates that intermittent fasting is not only normal but also beneficial to our health.  Intermittent fasting has become increasingly fashionable in recent years, and scientists have been studying its long-term implications on physical health. In this episode, Dr. Mark Mattson joins us to talk about his studies on metabolic switching, calorie restriction, and the cognitive benefits of intermittent fasting. He also provides information for physicians and parents, as well as practical guidance on how to follow an intermittent fasting eating pattern. What you'll get out of tuning in: What is intermittent fasting? How does intermittent fasting affect the body and brain? What can someone expect to experience when they adopt an intermittent fasting eating pattern? Links/CTA: The Intermittent Fasting Revolution by Mark P. Mattson Diabetes in Control - Mark Mattson Highlights: Obesity impairs cognition and increases the risk for some psychiatric disorders and dementias. Maternal and paternal obesity predisposes offspring to poor cognitive outcomes by epigenetic molecular mechanisms. Neural signaling pathways that evolved to bolster cognition in settings of food insecurity can be stimulated by intermittent fasting and exercise to support the cognitive health of current and future generations. Metabolic switching stimulates neural signaling pathways that bolster cognition. Timestamps: 02:48 - 03:15 - Cultural Evolution and Human Brains Size Changes in the last 10,000 Years 04:29 - 05:04 - Food over Consumption 38:28 - 40:41 - How Pharmaceutical Drugs are Advertised and Perceived by the General Public Quotes: “Similar to exercise, intermittent fasting takes time to adapt so that you'll actually feel very good. Many people, if they get in shape, they'll feel really good as long as they keep exercising. If they stop, their mood will start to go down.”  “Physical exercise and intermittent fasting have similar effects on the brain and body. Obviously, exercise has a more beneficial effect on your muscles and cardiovascular system. Then, from the standpoint of the brain, those intermittent fasting and exercise, improve learning and memory and protect the brain against dysfunction during aging” “Based on many studies, fasting for 16 hours is enough to engage or stimulate cells to go into this stress resistance, conserve resources mode. So people have breakfast, lunch and dinner and a snack. They're not fasting for 16 hours because the only time they're not eating is when they're sleeping.” Guest Bio: Mark Mattson Mark Mattson is the former Chief of the Laboratory of Neurosciences at the National Institute on Aging and is now on the faculty of Neuroscience at Johns Hopkins University School of Medicine. His research has advanced an understanding of the cellular signaling mechanisms that control the formation and plasticity of neuronal networks in the brain, and cellular and molecular mechanisms of brain aging and neurodegenerative disorders. His research has also elucidated how the brain responds adaptively to challenges such as fasting and exercise, and he has used that information to develop novel interventions to promote optimal brain function throughout life. Dr. Mattson is among the most highly cited neuroscientists in the world with more than 900 publications and 180,000 citations. He was elected a Fellow of the American Association for the Advancement of Science and has received many awards including the Metropolitan Life Foundation Medical Research Award and the Alzheimer's Association Zenith Award.

Fasting ส่งผลกระทบต่อประชากรจุลินทรีย์ทางเดินอาหารอย่างไร ⏰ Fasting มีประโยชน์ต่อสุขภาพอย่างไรนั้น พี่ปุ๋มเคยทำไลฟ์สรุปงานวิจัยเรื่อง Effects of Intermittent Fasting on Health, Aging, and Disease โดย Rafael de Cabo, Ph.D., and Mark P. Mattson, Ph.D. ตีพิมพ์ในวารสารทางการแพทย์ New England Journal of Medicine เมื่อวันที่ 26 ธ.ค.2563 ไปแล้ว ❓คำถามที่น่าสนใจคือ ประชากรจุลินทรีย์ในทางเดินอาหารของเรา ซึ่งตั้งแต่ปี 2555 เมื่อ Human Microbiome Genome Project เสร็จสิ้นในเฟสแรก ทำให้นักวิทยาศาสตร์เริ่มเข้าใจบทบาทของมันต่อสุขภาพมนุษย์เพิ่มขึ้นนั้น จะได้รับผลกระทบอย่างไรบ้าง เมื่อมนุษย์ Fasting

047:  EASIEST Way to INTERMITTENT Fast; CIRCADIAN Fasting, What it is and How You CAN Do it Simply and the the Myriad of Benefits.In this episode, Dr. Thomas Hemingway gives an update on Intermittent Fasting, and specifically addresses Circadian Fasting which may be the EASIEST way to Fast and is NATURAL and Simple.He also shares a couple interesting articles from the New England Journal of Medicine and JAMA (Journal of American Medical Association) which share the Multiple Benefits of Intermittent Fasting and How EASY and BENEFICIAL it can be.  HAVE A LISTEN AND TRY IT OUT!Learn more about Thomas Hemingway, MD and upcoming episodes, tips, tricks and more here: www.modernmedicinemovement.com on Instagram at @modermedicinemovement or @alohasurfdocAsk to join his FREE Private Facebook health Group with weekly LIVE educational sessions entitled:Modern Medicine Movement Health and Wellness Grouphttps://www.facebook.com/groups/2543880582493990/?ref=shareAlthough Dr. Thomas Hemingway is a physician, he is NOT your physician and is NOT to replace your primary care physician/health care provider. This podcast is NOT to be construed as medical advice by Dr. Thomas Hemingway or the guests comments as they are opinion only and NOT medical advice. Please consult your physician/health care provider should you have any medical questions or before trying any new practice. Check out these references he referred to in the podcast:1.    NEJM Dec 26, 2019 “Effects of Intermittent Fasting on Health, Aging, and Disease, Rafael de Cabo, Ph.D., and Mark P. Mattson, Ph.D.https://www.nejm.org/doi/full/10.1056/nejmra19051362.  Turk J Gastroenterology 2019 Dec;30(12):1030-1035. doi: 10.5152/tjg.2019.19185.Islamic fasting leads to an increased abundance of Akkermansia muciniphila and Bacteroides fragilis group: A preliminary study on intermittent fastingCeren Özkul 1, Meltem Yalınay 2, Tarkan Karakan 3https://pubmed.ncbi.nlm.nih.gov/31854308/3.  Prolonged Nightly Fasting and Breast Cancer Prognosis, JAMA oncology.Catherine R. Marinac, BA, Sandahl H. Nelson, MS, Caitlin I. Breen, BS, BA, Sheri J. Hartman, PhD, Loki Natarajan, PhD, John P. Pierce, PhD, Shirley W. Flatt, MS, Doroth

In this episode, Dr. Scott and Tommy dive into the widely applicable intermittent fasting results from a robust review article published in the New England Journal of Medicine. They discuss the effects of various fasting protocols on a wide scope of outcome measures, including longevity, cardiovascular health, Multiple Sclerosis, Rheumatoid Arthritis, weight, physical fitness, to name a few. Understanding the range of potential benefits that fasting has been shown to induce can be a key factor in getting started or getting comfortable with powerful lifestyle changes.   Effects of Intermittent Fasting on Health, Aging, and Disease Rafael de Cabo, Ph.D., and Mark P. Mattson, Ph.D. N Engl J Med 2019;381:2541-51.   Have a question you'd like us to answer? Click here to send it to us or leave us a voicemail we can play on the show!   Show Transcript: www.thefastingforlife.com/blog   If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to bring you the best original content each week. We also just enjoy reading them!   Sign up for the Fasting For Life newsletter at www.thefastingforlife.com   Follow Fasting For Life: www.facebook.com/thefastingforlife www.instagram.com/thefastingforlife

As intermittent fasting has risen in popularity over the last decade, researchers have been exploring its long-term effects on physical health. Dr. Mark Mattson joins to discuss his research on metabolic switching, caloric restrictions, and the cognitive benefits from intermittent fasting. Guest: Mark P. Mattson, PhD, Johns Hopkins University School of Medicine, Department of Neurology Episode Topics: Defining Intermittent fasting: 1:08 How long does it take for a metabolic switch? 2:02 How is this process different from normal dietary recommendations? 3:44 What did you find in your research on the effects of intermittent fasting on health? 5:36 Are there cognitive benefits to intermittent fasting? 8:12 Can intermittent fasting and caloric restrictions improve the brain’s health? 9:49 How does our modern lifestyles affect our brain and overall health? 16:07 Is there any evidence that one way of intermittent fasting is better?17:54 Are there any long-term consequences of intermittent fasting? 20:30 What do you do in your life to improve your brain health? 22:39

Intermittent fasting has salutary effects. Listen how Dr. Mark P. Mattson, co-author of a recent NEJM review on the topic, assesses the practice — and how he’s managed to skip breakfast for the past 30 years or so. Dr. Ali Raja joins Joe as co-host again this time. Links: de Cabo and Mattson’s review in the New […]

Join us today as we take a deeper dive into fasting, our personal experiences with fasting, six solid reasons to consider fasting, things to look out for to ensure you fast safely, and some other good tips and tricks to help you on your journey to health.   * * *   What Is Fasting? Fasting is the abstinence or reduction from some or all food, drink, or both, for a period of time. An absolute fast or dry fasting is normally defined as abstinence from all food and liquid for a defined period. See our previous episode, Fasting: Healthy or Harmful? – Episode 40, on fasting for more information.   Jonathan’s Experience with Fasting Tried different fasts. NOMAD – No Meals A Day OMAD – One Meal A Day Extended water fasts Intermittent fasting Initially motivated by wanting to lose weight. Didn’t initially know all the benefits of fasting. First extended water fast was early 2019. “I ran the most miles I’d ever ran in a week the same time that I did that water fast, and kind of pushed my body to some new limits.”   Words of Caution Women may want to start with short fasts as extended fasting may wreak havoc on female hormones. Listen to your body. If you have health issues, or you’re concerned about fasting or what it will do to your body, consult your physician. Each person is unique, and you need to do what works best for you, and that’s going to look a little different from the person sitting next to you, or maybe it will look a lot different than the person sitting next to you. You really have to get in tune with your own body. Women who are pregnant or people who have diabetes, hypertension or other serious medical conditions, should be very cautious and careful when considering a fast. Always consult with your doctor or your health practitioner first.   Fasting Is Also Psychological/Mental Psychologically, I’m hungry. Psychologically, I need food. Psychologically, you’re getting “hangry.” Consider just drinking some water. It may will fix all of that. It’s being present in your mind.   Benefits of Fasting Reset the internal clocks. We have clocks in our bodies, and originally, we knew of the circadian rhythm clock that controls our wake/sleep cycles. Each of the trillions of cells in our bodies have a tiny internal clock as well. Fortunately, there may be a simple way to reset those clocks if they get off rhythm: fasting.  Fasting increases gene expression for longevity and health span. Research has found that short bouts of fasting increased lifespan up to 100% across multiple organisms (bacteria, yeast, worms, mice).  Fasting flips a lot of switches, and this can affect aging and longevity pretty drastically It’s an efficient way to lose weight. Research has found that in almost every organism, short bouts of fasting increases the life span. Studies show restricting calories increases life span. We have an insulin response every time we eat. As that happens, it does slow down our base metabolic rate over time. It’s a great way to lower insulin. * Diabetics should consult their physician before fasting. If there’s no food coming in, there is no need for insulin to rise. Insulin will stay at its low, steady basal rate, and there will be no elevations or spikes. Purges cancerous and pre-cancerous cells. Cancer cells get their energy from lactic acid, essentially from a breakdown of carbohydrate into glucose into pyruvate into lactic acid, also known as sugar. They are starving little monsters that need to eat and divide constantly. If you take away their food supply, they die. It promotes autophagy. Definition: the cellular self-cleansing process that breaks down and recycles damaged molecules and cellular organelles During the fasted state, as insulin drops, autophagy increases dramatically, perhaps 5-fold. A high rate of autophagy is characteristic of young organisms; with aging, autophagy decreases, and this allows cellular damage to accumulate. By fasting intermittently, autophagy rates can be reset to that of a younger person. The decline of autophagy may be an important factor in the rise of cancer, Alzheimer’s disease and other disorders that become common in old age. Unable to clear away the cellular garbage, our bodies start to fail.   TeriAnn’s Advice “To complement fasting, if you’re going to make this part of your way of life and your health journey, do yourself a favor and eat healthy food, too. That’s really what’s going to get you the best bang for your buck, is the fasting coupled with living a really healthy lifestyle.”   Types of Fasts Intermittent fasting 18/6 – fast for 18 hours per day, feed for 6 hours per day 16/8 – fast for 16 hours per day, feed for 8 hours per day If you do intermittent fasting, you do a 16/8 or 20/4, something like that, plan your one meal to be with your family. Make it easy. A lot of research shows that you should stop eating a significant amount of time before you go to bed, and then let your body go all night without food. You may just choose to do that one week every month. You may choose to do it every other day. Dinner-to-dinner fast You don’t eat Saturday night—or you eat dinner Saturday night and you don’t eat again until Sunday night, and you do that once a month. Dry fasting With dry fasting, we start going a little down the path that may not be the place to go all by yourself without some sort of supervision. Fasting-mimicking diet A five-day fast, where it’s a calorie restriction. I think day one, you have about 700-800 calories, and then day two through five, you keep it under 500 calories. I think it’s safer for women in terms of hormones staying balanced and staying in check, and things like that.   Jonathan’s Advice Do it. Try it. See how your body responds. Get your electrolytes in. Make sure you’re getting your magnesium, your potassium and your sodium. You can get salt pills from Amazon.com. Or you can just add some pink Himalayan salt in your water.   Deeper Dive Resources   Empowering You Organically Podcast on Fasting https://organixx.com/empowering-you-organically/fasting-healthy-or-harmful-episode-40/   NOMAD Diet https://roamstrong.com/the-nomad-diet/   OMAD Diet https://www.health.com/weight-loss/omad-diet   Our Internal Clocks https://learn.genetics.utah.edu/content/basics/clockgenes/   The Complete Guide to Fasting with Jason Fong https://www.amazon.com/dp/B01MF8SC2X/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1   Berkey Water Filter https://www.berkeywaterfilter.com/?gclid=EAIaIQobChMIv8GGyviW4wIVy8DICh3qUwr3EAAYASAAEgJODfD_BwE   Ketogenic Diet https://www.webmd.com/diet/ss/slideshow-ketogenic-diet   Research on Eating Before Bed https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/   Research on Fasting and Increased Lifespan https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5988561/   Longo, Valter D., and Mark P. Mattson. “Fasting: Molecular Mechanisms and Clinical Applications.” Cell metabolism 19.2 (2014): 181–192. PMC. Web. 25 Jan. 2017. https://www.ncbi.nlm.nih.gov/pubmed/24440038   Fasting Imparts a Switch to Alternative Daily Pathways in Liver and Muscle https://www.cell.com/cell-reports/fulltext/S2211-1247(18)31868-0?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2211124718318680%3Fshowall%3Dtrue   Self-Destructive Behavior in Cells May Hold Key to a Longer Life https://www.nytimes.com/2009/10/06/science/06cell.html?pagewanted=all&_r=1   Diet Review: Intermittent Fasting for Weight Loss https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/

Join us today as we take a deeper dive into fasting, our personal experiences with fasting, six solid reasons to consider fasting, things to look out for to ensure you fast safely, and some other good tips and tricks to help you on your journey to health.   * * *   What Is Fasting? Fasting is the abstinence or reduction from some or all food, drink, or both, for a period of time. An absolute fast or dry fasting is normally defined as abstinence from all food and liquid for a defined period. See our previous episode, Fasting: Healthy or Harmful? – Episode 40, on fasting for more information.   Jonathan’s Experience with Fasting Tried different fasts. NOMAD – No Meals A Day OMAD – One Meal A Day Extended water fasts Intermittent fasting Initially motivated by wanting to lose weight. Didn’t initially know all the benefits of fasting. First extended water fast was early 2019. “I ran the most miles I’d ever ran in a week the same time that I did that water fast, and kind of pushed my body to some new limits.”   Words of Caution Women may want to start with short fasts as extended fasting may wreak havoc on female hormones. Listen to your body. If you have health issues, or you’re concerned about fasting or what it will do to your body, consult your physician. Each person is unique, and you need to do what works best for you, and that’s going to look a little different from the person sitting next to you, or maybe it will look a lot different than the person sitting next to you. You really have to get in tune with your own body. Women who are pregnant or people who have diabetes, hypertension or other serious medical conditions, should be very cautious and careful when considering a fast. Always consult with your doctor or your health practitioner first.   Fasting Is Also Psychological/Mental Psychologically, I’m hungry. Psychologically, I need food. Psychologically, you’re getting “hangry.” Consider just drinking some water. It may will fix all of that. It’s being present in your mind.   Benefits of Fasting Reset the internal clocks. We have clocks in our bodies, and originally, we knew of the circadian rhythm clock that controls our wake/sleep cycles. Each of the trillions of cells in our bodies have a tiny internal clock as well. Fortunately, there may be a simple way to reset those clocks if they get off rhythm: fasting.  Fasting increases gene expression for longevity and health span. Research has found that short bouts of fasting increased lifespan up to 100% across multiple organisms (bacteria, yeast, worms, mice).  Fasting flips a lot of switches, and this can affect aging and longevity pretty drastically It’s an efficient way to lose weight. Research has found that in almost every organism, short bouts of fasting increases the life span. Studies show restricting calories increases life span. We have an insulin response every time we eat. As that happens, it does slow down our base metabolic rate over time. It’s a great way to lower insulin. * Diabetics should consult their physician before fasting. If there’s no food coming in, there is no need for insulin to rise. Insulin will stay at its low, steady basal rate, and there will be no elevations or spikes. Purges cancerous and pre-cancerous cells. Cancer cells get their energy from lactic acid, essentially from a breakdown of carbohydrate into glucose into pyruvate into lactic acid, also known as sugar. They are starving little monsters that need to eat and divide constantly. If you take away their food supply, they die. It promotes autophagy. Definition: the cellular self-cleansing process that breaks down and recycles damaged molecules and cellular organelles During the fasted state, as insulin drops, autophagy increases dramatically, perhaps 5-fold. A high rate of autophagy is characteristic of young organisms; with aging, autophagy decreases, and this allows cellular damage to accumulate. By fasting intermittently, autophagy rates can be reset to that of a younger person. The decline of autophagy may be an important factor in the rise of cancer, Alzheimer’s disease and other disorders that become common in old age. Unable to clear away the cellular garbage, our bodies start to fail.   TeriAnn’s Advice “To complement fasting, if you’re going to make this part of your way of life and your health journey, do yourself a favor and eat healthy food, too. That’s really what’s going to get you the best bang for your buck, is the fasting coupled with living a really healthy lifestyle.”   Types of Fasts Intermittent fasting 18/6 – fast for 18 hours per day, feed for 6 hours per day 16/8 – fast for 16 hours per day, feed for 8 hours per day If you do intermittent fasting, you do a 16/8 or 20/4, something like that, plan your one meal to be with your family. Make it easy. A lot of research shows that you should stop eating a significant amount of time before you go to bed, and then let your body go all night without food. You may just choose to do that one week every month. You may choose to do it every other day. Dinner-to-dinner fast You don’t eat Saturday night—or you eat dinner Saturday night and you don’t eat again until Sunday night, and you do that once a month. Dry fasting With dry fasting, we start going a little down the path that may not be the place to go all by yourself without some sort of supervision. Fasting-mimicking diet A five-day fast, where it’s a calorie restriction. I think day one, you have about 700-800 calories, and then day two through five, you keep it under 500 calories. I think it’s safer for women in terms of hormones staying balanced and staying in check, and things like that.   Jonathan’s Advice Do it. Try it. See how your body responds. Get your electrolytes in. Make sure you’re getting your magnesium, your potassium and your sodium. You can get salt pills from Amazon.com. Or you can just add some pink Himalayan salt in your water.   Deeper Dive Resources   Empowering You Organically Podcast on Fasting https://organixx.com/empowering-you-organically/fasting-healthy-or-harmful-episode-40/   NOMAD Diet https://roamstrong.com/the-nomad-diet/   OMAD Diet https://www.health.com/weight-loss/omad-diet   Our Internal Clocks https://learn.genetics.utah.edu/content/basics/clockgenes/   The Complete Guide to Fasting with Jason Fong https://www.amazon.com/dp/B01MF8SC2X/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1   Berkey Water Filter https://www.berkeywaterfilter.com/?gclid=EAIaIQobChMIv8GGyviW4wIVy8DICh3qUwr3EAAYASAAEgJODfD_BwE   Ketogenic Diet https://www.webmd.com/diet/ss/slideshow-ketogenic-diet   Research on Eating Before Bed https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/   Research on Fasting and Increased Lifespan https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5988561/   Longo, Valter D., and Mark P. Mattson. “Fasting: Molecular Mechanisms and Clinical Applications.” Cell metabolism 19.2 (2014): 181–192. PMC. Web. 25 Jan. 2017. https://www.ncbi.nlm.nih.gov/pubmed/24440038   Fasting Imparts a Switch to Alternative Daily Pathways in Liver and Muscle https://www.cell.com/cell-reports/fulltext/S2211-1247(18)31868-0?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2211124718318680%3Fshowall%3Dtrue   Self-Destructive Behavior in Cells May Hold Key to a Longer Life https://www.nytimes.com/2009/10/06/science/06cell.html?pagewanted=all&_r=1   Diet Review: Intermittent Fasting for Weight Loss https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/

Coffee Brown and Joe Alcock talk about the recent paper by Mark P. Mattson, "An Evolutionary Perspective on Why Food Overconsumption Impairs Cognition" published in the journal Cell. Does overeating make us dumb as a culture? Can fasting make us smarter? We lay out the evidence and add our own thoughts. Plus Coffee talks about his new venture Interesting Conversations