Fasting Masterclass

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 26 February 2024

⏱️ 200 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode #302. Learn everything you need to know about fasting from some of the world’s leading authorities. From addressing common myths to offering specific guidance on how to make time-restricted eating work for you, this episode is a masterclass on using fasting as a powerful tool for enhancing health and longevity. This episode features highlights from past episodes with Dr Courtney Peterson, Dr Emily Manoogian, Dr Satchin Panda, and Dr Valter Longo to give you a comprehensive understanding of fasting. We cover everything from the essentials of fasting to its synchronisation with circadian rhythm, the metabolic advantages it offers, and how to implement it for maximum benefit. Specifically, we discuss: Introduction to Time-Restricted Eating and Fasting Concepts (01:39) How Circadian Rhythms Influence Meal Timing (05:46) Exploring the Metabolic Advantages of Time-Restricted Eating (13:52)\ Comparing Late vs Early Time-Restricted Eating Effects (21:17) Comparing Calorie Restriction vs Time-Restricted Eating (24:13) Is Time-Restricted Eating Effective? (36:16) The Breakfast Debate: To Skip or Not to Skip (43:00) Time-Restricted Eating and Exercise Regimens (47:53) Understanding What Interrupts a Fast (50:52) Time-Restricted Eating and Shift Workers (54:26) Latest Insights on Time Restricted Eating: What We Know Now (1:00:40) The Link Between Circadian Rhythm and Time-Restricted Eating (1:04:53) Finding Your Optimal Eating Window for Health and Wellness (1:13:17) Time Restricted Eating and Blood Glucose Management: A Deep Dive (1:25:45) Time Restricted Eating vs. Calorie Restriction (1:32:26) The Connection Between Fasting and Longevity (1:53:38) Gender Differences in Time-Restricted Eating and Fasting Safety (1:56:28) The Science and Benefits of Extended Fasting Periods (2:05:00) Early vs Late Time-Restricted Eating: Findings from a Randomized Controlled Trial (02:08:19) Early vs. Late Time Restricted Eating: Which Is More Effective? (2:16:42) The Effects of Time-Restricted Eating on Appetite Control (2:23:59) How Time-Restricted Eating Affects Blood Pressure (2:26:10) Potential Negative Impacts of Time-Restricted Eating (2:30:50) Investigating the Relationship Between Time-Restricted Eating and Mood (2:32:24) Can Time-Restricted Eating Offer Benefits Without Calorie Counting? (2:33:09) Meal Timing Strategies for Shift Workers (2:35:43) Exploring the Link Between Time-Restricted Eating and Cancer Prevention (2:39:23) Introduction to the Fasting Mimicking Diet (2:47:27) The Fasting Mimicking Diet's Impact on Cancer Management (3:04:09) Outro (3:15:48) Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting checkout–up to 36% better compared to other leading ecommerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.

Transcript

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0:00.0	The general rule we like to think of is like wait at least an hour before eating anything with calories.
0:08.0	You want to be taking in food when your body is active and moving and can process that food and not at the end of the day when you're going to be sitting down and probably be sedentary.
0:17.0	Try to be in bed for eight hours so that you can get seven hours of sleep.
0:20.0	People who do eight to ten hours trying which should be eating the first thing they
0:24.5	mention is they sleep much better.
0:28.6	Welcome back in today's episode we dive head first into a master class dedicated to all things fasting.
0:38.0	Curtis of my brilliant guests and esteemed scientists, Drs Emily Minugian, Courtney Peterson,
0:44.4	Voltolongo and Satch and Panda. What the best fasting protocol is for shift workers
0:49.8	and much more. If you're a shift worker and your shift is ending say 7 or 8 in the morning and you are coming back home at 9
0:57.3	so then your last meal should be say around 4 to 6 o'clock in the morning so that you give yourself three to four hours, come back and have a nice
1:05.8	dark room where you can sleep.
1:07.3	If you front load calories early in the day, you actually reduce mean 24 hour blood sugar levels. You actually make blood sugar levels lower just by timing more of that caloric intake to the kind of sweet spot during the day when your blood sugar metabolism is at its highest.
1:23.7	Say you have a milkshake in the middle of the night,
1:26.3	now your body can't process that glucose.
1:28.1	You might get a really high spike in blood glucose
1:30.5	and those kinds of things that are happening perpetually over and over again can
1:33.8	need to things like pre-diabetus or diabetes.
1:36.2	Please enjoy.
1:37.1	This is the proof on fasting. Finally it's here the essential prenatal supplement by a meal. I've been waiting
1:50.6	for a prenatal supplement for pregnant women that's properly formulated
1:54.9	with the right ingredients and dosages for a long time.
1:59.3	Essential prenatal contains DHA, an important omega-3 during pregnancy, Colleen, Vitamin B12, Iodine, and other important
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