Is fasting beneficial for longevity?
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- Опубліковано 31 тра 2024
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This clip is from episode 300 ‒ Special episode: Peter on exercise, fasting, nutrition, stem cells, geroprotective drugs, & more.
In this clip, they discuss:
- What would be a good fasting protocol?
- Why Peter stopped his fasting protocol
- The downsides of fasting
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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Stop eating 3 to 4 hours before going to sleep.
Give your last meal time to digest while awake so your body can focus on rest and repair while sleeping.
Eating too late keeps your body focused on digesting the food rather than rest and healing.
Add 4 hours before bed to 8 hours of sleep gives you 12 hours of "fasting" on a daily basis.
I really appreciate his proactive versus reactive approach to health
Peter was fasting way too long. Stick to a 20hr fast and 4hr feast window, 5 days a week. Make sure you resistance train 4-5 days a week and hit your protein requirements daily. During your 4 hr eat window, split it into half with 2 meals, 2hrs apart. Ive been lifting consistently for 30 years and started fasting in 2017. I STILL put on muscle and have never had a significant loss of it. 6ft, 195lbs. Fasting works but you can't overdue it.
Based on the writings of Dr Jason Fung who is an expert on fasting I think that as long as you continue your resistance training thru the fast, only a minimal amount of lean muscle will be loss. That lean mass will rebound when the fast is ended providing adequate resistance training and protein is provided. Dr Fung points out that fasting is protein sparing and it was a regular part of life for our primal ancestors.
Pretty much the way I do it. But need to plan the meals so that you get enough protein. About 50-90 grams pr meal.
What about fasting messing with horomone optimization?
@cchia6640 I'm sorry but I've never needed hormone optimization so I can't personally speak on it. Perhaps Dr Jason Fung has a video detailing information about it.
I have seen great results from long term fasting. For example, not feeling hungry most of the time, and positive vibes/mood.
I got the opposite results. Felt awful and really moody. I really wanted it to work but just didn't. I also seemed to lose a chunk of muscle too. Suppose we all respond differently. Great it works for you man! 👍🏼
@RMILLSMMA
There are some steps you can take to make it a bit easier. For example, adding salt to your water. Also not drinking a lot of coffee or tea. As well as a table spoon of cocoa powder with a glass of hot water so you can replenish your potassium and magnesium . I would also encourage you to lift weights during your fast and stay reasonably active. It is the right stimulus to keep most of the muscle. Also dont go on a fast that is longer than 7 days. My maximum has been 5.
I hope some of that would help you out if you want to try again
Btw I just finished my 66 hour fast 3 hours ago with some chicken and eggs and a salad.
Give 3 more examples
If only science could measure "positive vibes" 😅😅
@@RMILLSMMA If i were you, i would check your insulin level. If you are used to eating sugar, you maybe having withdrawal symptoms. You may need to be a bit more patient.
I think it would be wise to focus research on your first concern - muscle loss. We should try to figure out what the longest fast is that will still preserve most of not all muscle mass. From there, you could study variables in frequency.
Also, I was intrigued by Joseph Dituri's study of the effects of hyperbaric exposure, and wonder if that could be combined with fasting.
I've been fasting for 23 hours every day for the past 5 years. I run about six miles every morning and 10 mi on Saturday. No food whatsoever in me. I feel fine and healthy. I'm hypoglycemic but fasting helps keep it at Bay.
What time do you eat?
I had some gum issues after having a crown put in where my gums were receding around the crown and were irritated until I did a 3 day fast. I seemingly corrected itself after that. I like to think fasting has benefits, I want to believe that autophagy as ubiquitous in muscle and organ tissue as it is in immune cells but I suspect nobody has done those studies. As Dr. Attia pointed out, many longevity studies require people to be studied their entire lives which is simply never going to happen.
From a personal perspective I feel that most humans do fine with no extended fasting (say 3 to 10 days) and fasting once or twice a year for 3 to 10 days may have wonderful benefits metabolically with minimal muscle loss. Wonderful benefits being something like 'cleaning up misfolded proteins and damaged cell components' but I think most of the evidence that Autophagy does that centers around the occurrence of that in immune cells and I'm not sure we can extrapolate that to muscle tissue or organ tissue.
Yea, I was setting rolling pain in all my teeth, I stopped carbs, completely disappeared at 58 years young.
I do a ~40 hour fast every week from Sunday night to Tuesday ~noon. This resets my glucose sensitivity and helps keep me metabolically flexible with increased ketones. Triggering autophagy is a good thing.
This is a very well-termed explanation. I'm a health professional, but I try to be mindful that not everyone is. I'm always appreciative of the time taken to best explain reasoning in a manner anyone could comprehend.
Autopaghy is better and faster with working out. Other benefits are accomplished by fasting.
I like this fast, makes sense, c'mon Sunday...
@@bredemeijer9648 Yes! I usually go hiking while fasting on Mondays. By Tuesday my Ketones are often over 2.0.
I really hope you do resistance training. You will lose muscle mass and getting it back is not easy.
Love Dr Attia! A man, a dr, who has a therapist and is in touch with emotions, in addition to their superior intellect is more to be trusted than SOMONE with an intellect with no emotions and no support in my opinion.
If I told you my work schedule, you would probably throw up. I would love to hear your input on my schedule and how can someone like me can navigate a healthy sustainable diet
Can you address the study saying it increase your CVD risk by like 90%??
There's not much to address there because the study is is laughably bad.
1:22 LOL
I’ve also noticed that I’ve lost a lot of muscle from fasting, and I’ve decided to stop. Just not worth it anymore, especially when no one really knows if it really does any good for your health. Been practicing fasting since 2018 and haven’t noticed anything different with anything other than losing muscle.
Do you eat lots of protein during your eating window though?
@@TezTezTezTezTez The body can't store protein as protein for very long, so even if he did, it wouldn't do much to prevent the muscle loss.
@@Scruffed I follow 16:8 and I always find it's doable.. maybe if you're doing omad or a very small eating window I could understand
@@TezTezTezTezTez I think the fasting that's being talked about in this video is much longer than the typical intermittent fasting, and it's not really about whether it's "doable", but whether there's a consequence for your muscle mass. If you eat a huge amount of protein in a meal, it will be used, but if you're fasting and your body needs the energy for your daily activities, it will use some of that as energy, the excess protein won't be stored for later use to repair your muscles, so the body will eat up your muscles for energy as it does with fat.
Just do whatever you want for caloric restriction
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I only fast 16 to 18 per every day. I couldn’t do it on vegan bc I do cardio and gym everyday. I need to feed my gym muscles. I’ve been doing weights most of my adult life so I’m keeping good muscle and tone now at 68 yrs.
I do not need studies to prove that not eating for 24, 48, 72 and so on drive insulin to baseline, improve cognitive function and lose weight. Now as Peter says many many many times, at what dose, what type of health issues are being addressed. A perfectly healthy 21 year old male can basically out exercise any bad diet so really they do not need fasting at that point in their life but a 60 year old overweight, metabolically unhealthy person can benefit from some type of fasting protocol.
Who should not fast? I'm 62 6'2 260 . is muscle preservation really the only key?
it's not fasting. I'm busy till lunch then eat.. good god I have a vege smoothie at 10 in the morning I've broken my fast what a lot of BS. eat well live well this is longevity _ have you examined the world's oldest living people did they fast diets etc. it's bloody genetics unfortunately for so much of it. as an ex drinker binge eater "still" incredible athlete, I still screw up but I am at 62 one of the fittest cardio wise in Australia and have blood work of the charts. I have longevity in my family 3 over a hundred_ just lived life.
You are absolutely right! It is mostly genetics, although some of these “doctors” on here will not admit that
@@southerngirl1408of course exercise diet plays a huge roll _it's the luck of the draw. that's why I gave up alcohol I was given a gift and wasted going to waste it.
I once held Peter Attia in great respect.....
What about fasting for purposes of promoting good behavioral habits or greater self control? Fasting is hard, it could be regarded as a training in will power and whatever regions of the brain deal with that. Which hopefully, translates to having more control when it comes to eating those oreo cookies and avoiding or reducing the consumption of other poison things hahaha I find that has been my experience.
Agree
Peter "I need to talk to my therapist" Attia.
Sounds like you need a therapist too 😅😅😅
Do Muslims live longer don't they do big fasting periods
I'm not saying anything about how good or bad fasting is, but if using the argument that fasting has been used for thousands of years so there must be something to it. Fasting and food restrictions are one of the most common signs of a cult. It could just be that fasting has been around for as long as it has because it's a really good way to manipulate a large group of people. That being said, I do think fasting has its uses. One of which is helping people realize that they will not die if they miss 1 meal.
Meh. Fasting for several days has health benefits and generally makes people feel better as they clear out junk and shift toward ketosis. Some describe it as euphoric. That euphoria may be what is used by cults to claim they are experiencing God, but that doesn't negate the fact that fasting has demonstrated it has unique and robust effects worth investigating.
I never thought of that before. Thanks!
Have you ever fasted
@spearruler70 I have. The longest was 72 hours. I don't like doing long fasts anymore. I find my brain has a hard time focusing on things and tends to bounce from thought to thought. I will skip meals still, but that's more, either I wasn't hunger or busy with something. I think fasting can be a good way to reset food cravings and food habits.
As a person whose culture has fasting as an integral part, I can say that western adoption of fasting isn't same as fasting in cultures where's it's native. For regular folks fasting is supposed to be sprinkled between regular eating days.
It's not so much about fasting as satiety. With keto you rarely feel hungry. Really one meal a day is fine.
100% agree... I am a keto (low carb/ low glycemic) vegetarian and my weekly ~40 hour fast is a wonderful metabolic reset.
you don’t decent hypertrophy workouts while keto. Depends on your lifestyle and goal
@@SamuelDixon I'm 72 and 72kg and belt squat 260kg for 5 reps bench 90kg on keto
How on Earth do you get enough protein? The max you can take in at one meal efficiently is 40-50 grams. That means you are short on protein all the time.
@@jordanslingluff287inaccurate…I’ve been on omad for 3 years. I typically consume one pound of grassfed meat and or 7-10 eggs a day. I’ve lost no lean mass. Only fat
Peter would make an awesome Surgeon General!
Dr Attia stated he has a therapist and other videos he talks about being on THREE ldl apob drugs so I curious why so many look to him as a guru to health. He doesn’t look unfit but he doesn’t look exceptionally fit and after him being an expert on building and maintaining muscle and optimal health , I would expect a visual specimen. And now he also admits he makes things up.
I do respect his knowledge and science and his brain and his passion , but I’m skeptical of everything he says just like I am about everyone.
I do like his honesty about why he quit EXTREME fasting which was avoiding discomfort and social awkwardness and that fact he couldn’t confirm the benefits
He has a therapist and takes medication to improve his chances of living a long healthy life.
Where does he say he " makes things up " ?
Having a high V02 max and carrying the right muscle can't be judged by the eye unfortunately.
Great point, the therapist is expert in something else, in simple terms when a doctor have a eye problm they go to eye specialist, even though they know a lot about eyes themselves, it seems like a case similar to that but instead of eye specialist he have a therapist. It's hunch, I dont know the exact reason.
@@jnic2165 he said he made some things up….i believe it was about fasting and longevity and he had no data about, can’t remember now but watch the video again
To me if I have to take three type of statin drugs, that’s not the epitome of health. I want health to get off or stay away from chemicals and pharmaceuticals and other doctors and therapists. Imagine someone else or your loved one saying I’m in perfect health as long as I take my blood pressure medicine, my sugar pills, my baby aspirin, antidepressants, and my statins, and I as long as I see my therapist on a regular basis…… that’s not what most people picture as Health
I agree, having a good vO2 max can’t be viewed by the eyes, but you would expect someone who is the leader in science on building muscle maintaining it and having a high VO2 max would look leaner and more athletic . Someone like Dr. Huberman… He goes on other videos and tells us how much we should exercise if we want to obtain certain kinds of health, but yet he tells us he doesn’t there are certain things he doesn’t do like extreme fasting because he didn’t like the discomfort and the social awkwardness and confusion to his kids but stayed there are some clear benifits, that’s the reason people say they don’t exercise all the time as well, discomfort and scheduling.
It sounds like I’m just criticizing him, but I’m not , I’m just saying that I’m skeptical just like I’m skeptical of all experts that the media or popularity or UA-cam has picked for us as the experts. I am one of those that believes science is always changing and it’s never a closed book, but he seems to change a lot and sometimes he changes just because he doesn’t wanna do something, so do I, that is human nature. But that doesn’t mean my choices, nor are his, always the optimal choice for everyone.
It's weird to me that on the one hand, Peter is such a poopy pants about these questions and spends a full minute throwing a micro tantrum. But on the other hand, he then dives right in and spends the next ten minutes totally geeking out about the subject without issue. If you cut his initial reaction out of the clip, you'd never know this topic annoyed him.
This is true. Although he says it right in the middle "I don't know if any of this is true." I think it's just a frustration that so much in nutrition is tentative, when we have conclusive evidence in the realm of exercise.
I have totally flipped on this. Removing garbage food from your diet... essential. Fasting for extended period... BS. And it sucks! One of the reasons Peter quit doing it.
Wait a minute, I forgot what I was. going to type, 😢
Get proper sleep sir
@@SecureSnowball
I was simulating the guest who forgot what he was going to say if you did not catch it .
Went over ur head I guess 👍
Heaven has a fasting protocol. It is bread and water x 24 hours on Wednesdays and Fridays. See: historical Ember days as well as Medjugorje messages. If you’re going to fast why not add the spiritual benefit? What have you got to lose?
No
Peter, You used to fast for 3 days and weeks Maybe way way to much.
Nutrition??? According to who's science:-)))) Old signs new science.lots I grey area sice we are Pretty unique creatures with many different needs
Typical doctor. He wasn't taught anything about nutrition in medical school, and even though eating is the most important thing that people do, he doesn't want to talk about it.
Pretty much 9 minutes of waffle here
Dr. Attia.....Really? Your constant distain for importance of nutrition? You, the guy that was prediabetic even when your religion was exercising by swimming from island to island....and still chubby and prediabtic from horrible carbohyrate nutrition??? (Peter Attia) You WERE the "can't outwork a bad diet" poster boy. And still the hatred for nutrition? I believe your biases toward your hobby of exercising has skewed your advice and validity regarding optimal health. Sir, from one avid bowhunter to another.....prediabtes and all of the morbitites that follow IS antilongevity and you still ignore the obvious. Why? Tomorrow I'll be picking up about 50#s of wild boar meat my arrow harvested. The strength needed dragging and quartering up that 180# beast was largely due to the nutrition that previous wild venison and pork gave me. You can't prevent or reverse insulin resistance among other nonsensical issues with exercise being more important than nutrition. You proved that years ago. Nor can you increase longevity with just exercise and distain for nutrition. I think you're human health theme is getting the longevitiy cart before the boar.
Outstanding observations Richienell ! I took a screenshot of your comment ( required two snaps🤣😎) to save your wisdom for reference.
Stay safe, happy summer and hunting my friend 🤙🏼. Shawn in NorCal.
Learn how to write english first
What a drama queen! 🤣
Walter Longo. Attia doesn’t have the expertise in this area. Not knowledgeable regarding dating and longevity.
Anyone who has such a strong visceral reaction to a topic like nutrition, has no business giving ppl advice. It means you’re likely not being guided by objectivity and sound judgement, but by your emotions. Which is also why nutrition advice from this podcast is misguided at best, and dangerous at its worst.
Agreed. Nutrition science is very different from the science he specializes in. It’s dangerous to feign expertise on something you’re not an expert in.
Well, if you listened to him talk in this episode and all other episodes and his book, he’s always basing his conclusions from studies. This is objective to me. He hates it because everyone else is dogmatic about it.
@@TInyK12 I’ve listened plenty and his dietary guidelines are on the fringes of the truth. They align with dogmatic approaches in the high protein circles. Literally recommending twice as much as is necessary and optimal.
To say he references studies is a farce. The gold standard of nutritional studies are ones based off large sample sizes over the course of many decades studying hard end points therefore identifying dietary patterns that lead to health and longevity. He never has discussions about those studies nor does her reference them.
@@timmyj2366this is taken out of context and a misunderstanding.
Peter doesn't like the focus on nutrition because most advice is based on large epidemiology studies using recall surveys (what did you eat last week, month year etc.).
There's a huge margin of error when relying on people's memory and even where the data is reliable the studies can only indicate correlation.
It's impossible to prove causation due to external factors like exercise, sleep patterns and blind spots.
Anyone deriving causal effects on these studies is doing junk science.
The gold standard in medical science (there's only ONE) are controlled double blind studies but for nutrition this is very hard and expensive to do long term (beyond a couple of weeks) and there's no financial incentives for big pharma as they can't make money telling you to eat your greens every day.
Epidemiological studies still have value in showing large trends and helping identify a hypothesis which is then proven with double blind studies and also mechanistical lab research (eg observing a metabolic pathway after exposure of a substance).
Peter explains in his book, his viseral reaction is referenceing the cult of dieters and thier never ending debate about my diet is better than yours, a handful of nuts will make you live longer...etc Outlive goes into the science of nutrition and it's importance to longevity.
Making comments without context is misguided at best and dangerous at worst ;)