Alarming consequences for each of these 5 'longevity' strategies, let alone if they are combined together... 💪 Roadmap - How to look young and feel strong: drstanfield.com/pages/roadmap 💪 Join Patreon for early access to my videos & Discord chat: www.patreon.com/bradstanfieldmd
low protein diet do not affect much muscle. what affect muscle is inactivity not whether one eat 10% or 20% (1.7g per kg) of kcal from proteins. But if one avoid animal proteins thing should be okay with western level of proteins. Animal proteins cause ectopic fat in the muscle (like old age, there is a loss of muscle quality) not even talking about the rest of the animal kcal (pollutant, zoonoses, there fats etc)... okinawans and many other centenarian population live the longuest with very low protein diet. your evidence of harm in resveratrol is for mice. the cochrane quote you shown just after contradict you claim about harm. idk about resveratrol and its metabolite but things would not be surprising on this side maybe. Though I agree supplement of it is useless.
Do you have any papers to show the mechanism behind, or just to confirm that animal proteins cause ectopic fat? Also, your input on Okinawa is wrong. Apart from the interwar period, where island bombardment killed the majority of livestock, the Okinawan Diet has always been extremely High in pork. Before the war, and After the war, pork remains one of their most consumed Foodstuffs.
Doc, just can't help but seeing this contradiction here: 9:45 "low-dose stress signal to our cells that they need to become more efficient... this theory is UTTERLY REDICULOUS !!!!" 😡😡😡😡😡😡😡😡 11:20 "so when we exercise we stress our body and we release all sorts of oxidants so that stress from exercise is a good thing" 👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾
five longevity fads to avoid 1) low protein diet / rapamycin 2) metformin use by non diabetics 3) intermittent fasting 4) resveratrol 5) antioxidant supplements like high doses of vitamins C and E
@JohnnytNaturalThe clinical guidelines show the downsides of IF. Just because it works for you doesn’t mean it will work for others. There are centarians out there who smoke, does that mean cigarettes are healthy?
@JohnnytNatural Dude, skipping breakfast is called time restricted eating not intermittent fasting. TRE under 16 hours is probably ok as it allows for adequate protein intake, ideally everyone should be TRE to at least 12 hours.
I will have to disagree on the intermittent fasting. It has done wonders for me. My lean muscle mass actually improved in size and quality. Beeing an athlete all my life, so i can tell because i am very self-aware of my body.
Gym rat spotted. Opinion accepted. On a more serious note, besides autophagy, intermittent fasting also temporarily increases hgh levels. Also idk about how longevity folk go about intermittent fasting, but fitness people usually try to hit their daily protein intake within the 8 hour eating window. Keep in mind, your sleep time is actually counted as fasting time as well. We're not meat heads who just go about things through pure intuition.
I been doing intermittent fasting for almost ten years now, it does wonders for my immune system and I never got sick again in the winter, as I always used to, and my bloodwork results are always great. And by "fasting" I mean I just eat when I'm hungry because I feel NEGATIVE hunger levels in the morning (just like other people in the comments) and after the evening, so I'm highly skeptical of the idea that you need to force feed yourself all day in order to achieve some "ideal" protein intake and absorption, as I hear nothing but positive histories from people who adopt some kind of regular fasting.
Breakfast is the most important meal of the day, early vitamins and proteins will make you feel way better all day, thats a fact, people are not hungry because their meal schedule is bad and they eat too late at night or eat 2000 calories in a single meal, the point of eating every 4-5h is to keep high levels of vitamins, nutrients etc the hole day
Same here with my IF results. I built more muscle than anyone I personally know doing it and I realized early on that "breakfast" isn't the most important meal of the day...that's all made up hype.
Thanks for speaking up! I've been doing low carb diet & intermittent fasting for 10 yrs, never felt or looked better! I'm constantly told how young I look. Results don't lie
I found short term intermittent fasting (couple days a week over about 6 weeks) very helpful for getting my sugar cravings under control and it even reduced my desire to consume alcohol.
pro tip: you could just eat a salad (fiber-rich snacks) prior to consuming sweets, as it slows the absorbtion rate of glucose, thereby reducing impact on blood glucose levels and spikes in general.
@@muzzletov hardly smart, adding mostly undigestible plant cellulose to any diet to reduce the impact of the sugar you want to ingest is not intuitive. Its dumb.
That's great you found something that works for you! You'd probably look unreal if you optimized protein intake. Muscle protein synthesis lasts for about five hours after ingesting protein. With intermittent fasting there is a large window of time where very little muscle protein synthesis is occurring and muscle protein breakdown may be occurring. My only caution is protein needs may increase with aging to prevent sarcopenia/muscle loss; you might find you need more protein to maintain muscle mass as you age
I'm very confused by this as well. Everyone else says that IF is amazing and has a variety of health benefits. Lots of people do it with great results. It works for me too and I build muscles while on IF.
Fasting is fine, if the fast is primarily in the evening and not the morning. Reason being, the body heals and functions better when it is not digesting food right before bed, or while sleeping.
Your muscle mass would likely be significantly better had you eaten your protein meals as per the guidelines from the International Society of Sports Nutrition
Have been doing low carb diet & intermittent fasting for 10 yrs, never felt or looked better! Am regularly told I look younger according to my friends of similar age. Food conglomerates are likey not happy with intermittent fasting trend lol
I totally agree with you. IF has changed my life for the better and reversed my pre-diabetes diagnosis. I have much less cravings for sweets and I have lost and kept the weight off for over 6 yrs now.
It's all because that's natural for your body. we aren't meant to eat all the time and need some cool off phase, evolution can't keep up with us eating all the time
@@chuckleezodiac24 That's a statement that you probably do not have any evidence to support. How can you claim you feel better than someone else?! As for looking better, that would be a matter of opinion.
there is no money in "fasting". I would say that as a species we have fasted for thousands of years, due to availability of food. Ancel Keys experiment in 1950 is often quoted, as an argument against fasting.
On days where I DON'T do IF, my mental acuity is lower and I generally feel more lethargic. When I break my fast I always load up on protein so no problem there. I am lighter than I've been in years because of IF and no regrets.
It depends how you’re eating. If you’re eating with lots of protein, fiber, and not overloading on carbs, and not stuffing yourself, not constantly eating between meals… then meals won’t make you lose focus nearly as much.
IF isn't killing me. In fact, I feel great. I fast until 4pm, then eat. Ill fast again until 10pm (Due to work commitments). This method massively works for me. No mid-afternoon tiredness, no fatigue. However, ill never work out in a fasted state.
The video producer didn't read the studies he posted. @6:50 "There is no Added benefit to intermittent fasting beyond calorie restriction". Yet the meta analysis he posted said "We are not confident in our results" and "We didn't find any data on mortality" admitting that the study is completely useless as a datapoint on the longevity effect of fasting. Fasting extends the life span in every species we've tested it in (It's not only mice). Yes, there's ways to correctly fast to get maximum benefits but it's ignorant to say fasting has no benefits. There's so many logical fallacies in these videos, like mixing causation and correlation, drawing conclusions from minimal data points with ignorance of causal mechanisms. Stanfield is aging horrible because he doesn't understand how testosterone works in the body, as are many of these influencers that spend more time presenting than reading and digesting. Recommendation for any one reading this, turn off youtube, start reading, learn statistics, math, logical fallacies, and biology.
@@user-yl7kl7sl1g I've been eating one meal a day for 15 years. Usually a high protein meal. I also do weight training. I am also Type 1 diabetic. I have my blood work scrutinised by the head of the Royal Melbourne Hospital who is regarded as one of the leading Endocrinologists in Australia. He says I have the blood chemistry of a 25 year old. I am almost 50! While I agree with his other points, I strongly disagree with this guys idea of eating protein every 4 hours. Intermittent fasting is fantastic if you still eat enough protein and lift weights to maintain muscle mass and bone density. This guy will be dead 20 years before me.
I am a healthy young 24 year old building strength. I recently quit intermittent fasting and started bulking instead. My results has skyrocketed. The benefits I miss though, is the cognition, because on intermittent fasting you have an insane focus. But I am very happy with my new high protein diet!
Same here, I am 24 too. I lost weight unintentionally when doing IF, now I am bulking and progressing fast in the gym with 6x per week and 5 meals a day. The cognition benefits I am not so sure, neither I nor another friend that tried it found any cognitive benefit, it might be pure psychological suggestion.
Autophagy aside, plenty of literature and research demonstrates the many benefits of intermittent fasting. Andrew Huberman did an excellent two-hour podcast, synthesizing all the research and clarifying the benefits. Yes, IF can work against maintaining muscle, but it doesn't have to. It is very difficult to get the prescribed ideal amount of protein in our diets to begin with. IF doesn't restrict protein intake. It's common to associate two meals a day with proper IF protocols, but there's no reason you can't eat three meals within your eating window. Or, if you want to try to stick to two meals, you can always eat two of the three meals closer together. E.g. 10am breakfast and 12pm lunch. You're still likely to be digesting the earlier meal, so that could be akin to one extended meal. The point is you have the opportunity to get the same amount of protein while doing IF that you otherwise would. I regularly weight train and run, and I've been able to build and maintain muscle while doing IF, and I'm 56yrs old. Also, I have better workouts while in a fasted state, so it's actually contributing to muscle building and maintenance.
@@DaCon369 He gives a cursory look at these studies. He doesn't seem interested in examining them deeply. There's a difference between statistical and clinical significance which he ignores examining.
As to Metformin for non diabetes, I can tell from my own experience that it makes the muscles prone to tears. I do high impact sprinting and jumping, and while I was on Metformin I suffered from numerous muscle tears in the quads and hamstrings. It was just crazy. After giving up Metformin, the problem stopped completely.
Heart rate : ) And I believe the mechanism could be related to the fact that metformin is toxic to mitochondria, blocking part of it's energy producing components; thus, although just a theory if the heart produces less energy (ATP) for contraction it would need to beat faster to deliver the same amount of blood to the body@@trogpo
I did a Low Protein High Carb Vegan diet for one year back in 2016 -2017. I looked awful. I felt awful. I had brain fog and depression. I was experiencing PVC's when taking my pulse at the wrist ( "skipping heartbeats "). My hair was flat and it seemed that my entire body drooped. 50 grams Plant protein per day for a 210 lb. man doing resistance training and HIT is not enough. All things improved when I brought back eggs and fish and some dairy back into my diet. Thanks for the video, Doc.
@@helena_5456 Oh, you hit it right on the head, Helena. Something was very OFF about that high carb, low protein, low fat approach.. My blood pressure during that diet was good and low...BUT...it actually improved further when I got OFF the high carb Vegan diet. PVC's " skipping heart beat." was having about (100 to 300) per hour, now I have about (None to 5) per hour. Women started finding me attractive again, and my strength increased along with my sexual drive. The hair on my head was thick again, and no more sitting in the basement experiencing depressive moods. Thanks for your post.
@@glynemartin Well, it was the idea of several online youtube docs and influencers that were pushing more of an 80/10/10 style diet. LOTS of natural high fiber carbs, low fat, and lower plant based protein. They were suggesting that eggs, poultry, red meat, dairy, and fish were not good for overall heart health. So eliminating all those protein sources, along with only putting in plant based protein sources, gave me a protein intake of 50 -70 grams per day, which comes to 200 to 280 calories, which is approximately the 10% percent protein intake that they were suggesting. I had never done a diet such as this. I would not recommend it for most people, particularly if you're lifing weights and doing hard interval cardio. I weighed about 220 lbs at the time I started this diet.
@westfieldartworks8188 That's because all those animal products deliver their protein gift-wrapped in a costly health-compromising package. You haven't heard?
Gotta say it's pretty saddening and even frustrating when people whom I'm generally trusting and looking up to within the same field of work (in this instance: medicine) are so strongly disagreeing with with one another and even hating on each other...
There’s a lot of agreement within the medical field about how to prevent diseases. There are fantastic preventative care guidelines. People who go against those guidelines can be incredibly dangerous…
@@Atheria444 Oh I'm very skeptical, don't you worry! :) But even my higher self didn't go to medical school, nor did it study biology, nor does it have time to read through research papers etc. :)
Sticking strictly to guidelines can hinder progress and keep society following old, outdated, no longer relevant recommendations (such as eat a massive amount of grains every day). @@DrBradStanfield It also encourages doctor's to push outdated guidelines in order to avoid possible litigation. It's a fine line to walk for sure.
@@tadghsmith1457Yet, apparently, arguing "based on studies" do not solve this problem either, since both this doctor and his intellectual opponents do it, and yet can't seem to agree about the right answer...
Elevated blood glucose because of fasting is not problematic if it doesn’t lead to a huge surge of insulin with a huge reactive hypoglycaemic response. In fact, if you read the abstract properly, it is the delayed and flattened insulin response (A GOOD THING) from one meal a day, which leads to the higher blood glucose. And that’s fine - fasting therefore prevents an insulin surge. Insulin is a problem, not transiently higher blood glucose, because insulin causes of reactive, hypoglycaemia, and because of the fat storage properties of insulin.
The protein calculations from the papers shown here are based on people attempting to build muscle mass. For the average sedentary adult, the Mayo Clinic and the CDC recommend about half as much protein.
@@Len1977gt Dr Stanfield, backs it up with research, not baseless claims. The muscle itself does extend life, the ability to help prevent falls in older individuals. Please watch his videos.. If you still say BS, you are simply ignoring science.
Thank a lot for having the luck to still have true and honest scientists that are willing to, not sell another product, but offer us the simple truths about age and how to fix it.
I think fasting is great, that's why I and other muslim have to fast during the Ramadhan month, I have been doing IF since 2018 and I feel way much much better than before doing IF, I never get sick easily
I don’t agree with you about the Intermittent fasting. It has many benefits for the human body, as with everything you have to find a way that it works for you not against. Too many people eat too many times a day never giving their digestive system a break. I will say though, I haven’t heard about the reservatrol being a poison- that’s something I will have to look into.
I am not a fan of reservatrol either but I think you could improve the argument you make there. I really don't think it's crazy that a substance could have a positive effect at low doses (hormetic stressor) and a negative effect at higher doses. As an example, think amount something like sunlight (good in small doses, damaging in high doses).
When I used to do my fasts 18/6, I did the opposite. I started my fasts at like noon, then i would ear from like 6am to noon with a workout somewhere in that window. It's anecdotal, but i always felt great and managed to build muscle and stayed very lean.
Doctors are still using BMi to tell if you’re overweight. They’re in the stone ages. According to that ridiculous BMi I’m almost obese and so is every other muscled athlete. They’ll also tell you that a calorie is a calorie. Another stupid Stone Age way of thinking. So eating 2000 calories of jellybeans is the same as 2k of steak. Clearly eating different things affects the body differently.
I've love to hear your opinion on: a 10h feeding window from 8am to 6pm with protein in each of the 3 meals? This mantains the benefit of having dinner early to greatly increase the quality of sleep, which I thought was the main reason for intermittent fasting.
46 yrs old, felt sluggish, sick 3+ times a year. Started ACV / lemon in morning, no breakfast for 1 year. Complete 1/2 Ironman in 5 and half hours, 5k time is 17 minutes, 5 minutes for one mile, not sick…I’ll stick with this plan and adjust if needed, but this has been life changing for me.
@@NathanaelMontgomery Dr Stanfield isn't really interested in opinion and he doesn't generally offer his. He focuses on the facts. Very important to be able to make the distinction.
This is the issue with anecdotes. Was skipping breakfast and having ACV & lemon the ONLY changes you made to your lifestyle and diet? Did you start exercising more and eating better? A lot of people start other healthy habits when they decide to make a change.
This video is absolutely glorious. Major kudos for calling out fads and pseudo-science. I'm super-interested in Dr. Sinclair's work, but his low protein and low calorie advice is downright asinine considering that the bulk of his research is only on mice. Not to mention the obvious deleterious implications for lean mass.
I don't know but Bryan Johnson has a team of actual doctors using the latest info on aging to try to see what works on his biomarkers. Again, a team of actual, professional doctors. If we wait for the FDA and the clinical trial process, we'll probably be no longer here. I support him and if folks don't like it THEN DONT FOLLOW HIM
I have observed the benefits of intermittent fasting in a friend who had several ailments. I don't practice it nor am I going to practice it because I am healthy and have healthy habits and I think I don't need it.
As someone who has DRY fasted for 7 days, the results are incredible, but it is not something easily done. Amazing deep autophagy and stem cell activation, but it will be the most grueling physically and mentally challenging thing you ever do.
My grandmother lived to 103. She smoked like a chimney and was obese. She never exercised and hated veggies. Yet she never had diabetes, high blood pressure, arthritis, cancer, nothing. The only thing she had was a completely calm and laid back personality. My mother is 90 and is the same way, no health issues but 100% laid back. These two didn't try to live long. They just lived.
Such anecdotal data doesn’t disprove the importance of diet and the need to stop destructive behaviors that we know are bad. Smoking is, without question, horrific for the largest part of the population. Someone lucky enough to be born with a genetic predisposition for long life, seemingly defying medical advice, is a curiosity… an aberration and should be studied, but absolutely not copied or used as an excuse to ignore sound medical advice. Don’t smoke, folks. You are VERY unlikely to live a long life if you do.
I absolutely agree and came to the same conclusion about two days ago. Worrying about health adds its own stress. Most important thing is to do as much as we can, in a way that fits into an easy to apply lifestyle, that does not completely screw up our lives - we are NOT lab rats. And learning to live life is important, not worrying, and enjoying life. I do love vegetables, and I certainly would not advocate being obese or smoking. Each person has to review their own personal circumstances, and decide what it best for them. We are not all the same.
@@musaire More the influence of the bodybuilding trend and people wanting to look good being very angry on this muscle/ protein subject. Valter Longo shows very clearly that long living populations are not the most muscular folks but no one wants to look like normal thin people, we rather live less and reach that AEs enhanced celebrity look.
Instead of prescribing Metformin to your patients, consider teaching them to lower their glucose spikes. Direct them to the Glucose Revolution channel.
They compare intermittent fasting to calorie restriction, not to "normal" diet. Calorie restriction is a diet which cannot be sustained as it causes person's suffering in the long run. My father was on this diet. Yes he lost weight but he spent a year being depressed and when he returned to his usual habbits he quickly gained weight. Intermittent fasting though cause problems only in the beginning, but when you got used to it, it becomes natural and easy.
Intermittent fasting has benefits outside of calorie restriction. Like self discipline, learning to not use food as a comfort tool and also gives your organs, more so liver than anything else time to repair and function without having to deal with all the crap people put into themselves at all times. It's also a good indicator for health, if you struggle to fast for 16 hours, feeling woozy or whatnot, you're prob on your way or already are pre diabetic.
Yes that are important aspects. I do Omad less strict for years and since 2,5 years with 95-97 success rate over the year. To quantify this in respect of helth benefits would be nice, but of course I think mankind has not the tools for this. Even to quantify autophagy and from authophagy resulting health benefits seems not an easy task.
I must admit I am completely lost now, intermittent fasting was supposed to be amazing…I kept all my muscle mass did not lose belly fat though. But feel great.
When you feel great, you have the motivation and willpower to do anything. Have you thought of slowly trying to change the consistency of your eating window? You don't have to cut carbs but shift the balance in favor of protein. Also be careful of metabolism lowering. It can happen during strict intermittent fasting
Do what works for you! I've been doing low carb diet & intermittent fasting for 10 yrs, I'm 55 and feel & looked better than I did in my 30's. Truely life changing
My wife and I did 16/8 IF for about four years and then switched to a 48 hour fast every two weeks. I think the benefits of autofagy are too great to ignore. Just my opinion after watching videos and reading articles. Kudo's to Dr. Stanfield for staying objective and following the data!
In my view, a high protein diet in a person who is not doing intense resistance training is similar to giving metformin to a non-diabetic in that both can be harmful. All that protein is driving up mTOR (yes, acutely, but "acute" becomes "chronic" when you are spiking mTOR 4 or 5 times throughout the day). Isn't it possible to get *most* of the strength benefits from resistance training on a moderate protein diet, which will also reduce the mTOR spikes?
I call BS on the IF portion of this video. I've been doing IF for many years, including power lifting while I'm fasting, and it has done wonders for my muscle mass and health in so many ways. And I know many people have experienced similar results. Never going back to eating frequently again.
This is the only channel where guidance is based on the latest research and evidence. Too many other channels are invested in what they preach in the past and are stubbornly stuck with ideology despite new evidence. I'm glad Dr Stanfield is always open to change his mind when he finds new evidence and that is why I am subscribed to his channel.
Wow, that's quite a thorough presentation. So a 4 day fast is better for autophagy than intermittent fasting which is good for calorie reduction but be careful to get enough protein.
It is actually quite a presentation, but with lots of partial truths. Very sad. Some info seems useful, but partial truths... aren't they lies?? All we can do is try to keep informed and uptodate... seek more information, you will quickly realize what is and what is Not... Sad presentation... sorry... Don't let your feud with Dr. Sinclair look for any stuff to post and make money Dr. Brad. Clearly you are also making money out of Dr. Sinclair... Ironically...😅
It takes a few days for the body to use up all the glycogen stores. I try to do one every few months. Just don't weight train for muscle growth the day before or during the fast. Some reduced volume training is muscle protective though.
I think we might need to eat protein and train every 4 hours.. That's a lot of shakes and training 🤣 If I'm not training, I eat my BMR or less in high protein diet. If I am training I eat a surplus of BMR in high protein diet.
The point is that you'd need to fast for 4 days to get similar sorts of autophagy to the mice studies (because mice have a much more active metabolism) but 4 days of fasting obviously brings quite a lot of additional health problems. The benefits from IF can be largely or entirely explained by the benefits of calorie restriction. If people find that IF is the best way for them to keep their calories under control, it could be a good idea; it depends on the costs of protein deficits vs. the benefits of calorie restriction, which will depend on individual factors e.g. exercise patterns and food options.
Look, Brad is a UA-cam influencer. These videos are clip bate. There are so many studies on a lot of these topics it is not that hard to pick a side and make your point. Just take the most popular trends, oppose it, and boom, you get views. Nobody knows with 100% certainty about the efficacy of these trends.
@@azzyfreeman lol the discussion in the studies he cites even contrast what he says. He isn't a researcher and clearly cherry picks. Not saying you should follow other influencers brad has some good videos. But this one is clearly cherry picking for his personal vendetta against researchers like Sinclair
This argument may be true, but you haven't supplied any concrete data to support it. Saying there's a lot of research on everything, and it's contradictory, is too general, and actually means nothing unless you point out to a specific claim and show the contrary.
@@thepontiacbandit7329 @thepontiacbandit7329 I did in a further comment, but as you like: look at the paper of IF on blood glucose. If you read the paper it states in the conlcusion: "Our findings show that consumption of one unusually large meal per day worsens morning glucose tolerance compared with an isocaloric diet spread across 3 meals. However, when on 1 meal per day, the subjects would have eaten less than those on 3 meals per day if we had not asked them to consume the same amount of food that they normally eat on a 3-meals-per-day schedul" --> overfeeding a clear bias same paper: "The OGTTs were performed in the morning. Therefore, when on the 1-meal-per-day diet, the subjects had consumed a much greater amount of food in proximity to the OGTT compared with subjects on 3 meals per day, which could have influenced morning insulin sensitivity." These are clear limitations, clearly mentioned in the conclusion (not hidden when reading between the lines). I do not get why Brad ignores these statements. Honest question, but you think his conclusions are fair if you take this into account.
Considering about 93% of American adults are metabolically unhealthy, we need more protein (and fewer carbs) and fasting to help lower insulin, so the body can release body fat. Fasting is great for lowering insulin, cleaning our cells (autophagy), and increasing growth hormone, that people can then use to build muscle and bone. You can find research that says just about anything you want it to, and with nutrition research, there’s so much bias, as it’s usually paid for by big food. Not to mention, reducing carbs and fasting aren’t exactly the best news for food, pharmaceutical, and insurance companies, who want to make money off you using their products and by keeping you sick. Try what you’re inspired to try, and see how you feel.
Do you know about the Nobel Prize Linus Pauling studies about vitamin C into bloodstream and its effects? There are also systematic reviews which proves vitamin C as a remedy to colds if taken promptly just before symptoms appears and in adequate doses, probably because it helps to mantain it saturated in the body.
And most vitamin e supplements contain only alpha tocopherol (usually synthetic, not the same as natural), and don't include beta, delta and gamma tocopherols. Gamma is particularly effective against the peroxynitrite free radical.
Starting to turn off supplements, not because I don't think they may be beneficial, but because few of these companies that produce them submit them for independent third party testing. Turns out most contaminants, use ingredients from the PRC, and many aren't giving you what's on the label. I'm out till these companies provide objective testing of their products.
I feel it is detrimental for a lay audience not to compare apples to apples, as Dr Stanfield is fond of saying. What I mean is that the quality of science and the calibre of researchers such as Walter Longo, David Sinclair and T. Colin Campbell cannot be compared nor contrasted with the knowledge gained by Dr Brad Stanfield, who is not a researcher, nor an Academic but a General Practitioner granted more often than not well meaning and really well informed, but from the point of view of research is at best not at the forefront at worst merely an aficionado with a preference for Cochrane studies. I really like Dr Brad Stanfield and get a lot of benefit from listening to him however I take his advice reminding myself that he is not a professional researcher with years of experience in the field under discussion. Of course it goes without saying that the so called scientists/researchers also have to be closely scrutinized [as Dr Brad Stanfield rightly does,] to objectively investigate whether there is any promotion of their own vested interest[s] for financial, commercial or scholarly gain...
Thank you very much! It’s really a service you’re giving here. I recently came across a video from that Dr. singing the praises of resveratrol and instantly thought of you mentioning this massive flaw in the lab. We need to stick to the basics and use them well. Thank you so much!
Since when in our evolution through time starting 100 years ago and back, when did we eat 4 meals a day ? Skipping break fast is a great idea to deplete stored glucose and glycogen in the muscles and liver. It’s the only way to allow the body to naturally switch over to using ketones for fuel and burning body fat directly for energy. Yes I know the brain needs a small amount of glucose but this is made by our bodies through Gluconeogenesis.
Thank you for this video and for your road map, they are a gift, and I've shared it with everyone I know & love. Much gratitude and all the best to you and your family, take care
I am going to send your video to a friend who is doing three of the things on your list. He has fallen down the Sinclair rabbit hole. I hope that your video is able to get through to him!
Dr. Stanfield, when it comes to Vitamin E, are you talking about alpha-tocopherol or tocotrienol, gamma tocopherol? What about the CHAOS vitamin study from England?
I doubt he is suggesting everyone become a body builder. Perhaps enough muscle to lift reasonably heavy objects for your age and ability. Perhaps this goes along with what you consider balance.
Okay im going to need clarification on these intermittent fasting comments. How the hell is skipping breakfast meant to be bad for your insulin levels. Doesnt having it spike more lead to insulin resistance?
I've adopted regular fasting for the past two years. Lost weight, lost the sleep apnea, more healthy than I've ever been. I dont think this doctor know he's talking about.
@@mikeford5080 It's pretty bad, I was overweight at 193lbs considering my height at 5'4. Starting prolonged fasting monthly for 2 years with intermittent fasting 2 meals a day. During the prolonged fasting, I did it for 2-3 days without eating mainly just on water. I'm down to 150lbs getting better sleep and feeling more energetic.
Here's the thing though higher protein intake now was shown to be more detrimental later on in life. Essentially when you get older. Plus the reason people have such a hard time putting on muscle as they get older is usually because of testosterone. Which is why HRT has been so effective. Higher protein diets lower testosterone. And you don't actually need a lot of protein to build muscle and get stronger. Strength is also really governed by your immune system and what it will allow you to lift. So yes a lower protein diet is still very good for longevity.
There is a comprehensive systematic review paper (by Pedersen et al.) of the scientific literature on "Health effects of protein intake in healthy adults: a systematic literature review." They reviewed the 64 most credible studies on the topic and concluded that 0.66g/kg would be the average protein requirement for humans, and they couldn't draw any conclusions on all-cause mortality risk and protein intake per se. Pedersen, A. N., Kondrup, J., & Børsheim, E. (2013). Health effects of protein intake in healthy adults: a systematic literature review. Food & nutrition research, 57(1), 21245.
Interesting video. I agree with all the items except perhaps IF. As many people have said, you can obtain ideal levels of protein even on IF. For me I never feel hungry in the mornings anyway. I will be interesting to see the debate unfold IF vs no IF. I believe there are significant benefits with an extended fast (4-5 days) at least on an annual basis.
Another enlightening video - thank you. David Sinclair does seem to have gone quiet of late.... I used to enjoy his videos - he's very persuasive but I do appreciate you bringing everything to light....
I'm an active 81 year old and engage in fun activities that require strength such as skiing, hiking and especially mountain biking (rocks, roots and ups and downs) swimming and paddleboarding. I have experimented with intermittent fasting only to find a decline in strength and stamina. No more IF for me.
Yeah, you need to keep those vitamins/nutrients/carbs etc high all day, breakfast is super important because when you sleep you deplete a loot of nutrients and vitamines in exchange to boost regeneration and its very important to get those early macros to feel better the hole day, and if you only eat once a day you expend most of the day low in vitamins etc and it can be very dangerous if you are older or have any vitamin deficiency, thats why they tell you to consult a dieticianand get medical checks first, and if you just eat normal 4-5 times a day you are always safer
Good for you for listening to your body when testing a suggested strategy. A question: do you eat constantly throughout the day, with snacks and "energy drinks" while you are hiking, moutain biking, swimming and skiing?
The problem with nutrition science is that there's so much sample error and parameters that are very hard to control in these studies, that what we know today might turn out to be the opposite. Another issue is that there is so much variability per person that these research conclusions may not apply to you. Take this into consideration when making decisions.
Thank you very much Dr Stanfield for taking the time, energy , the courage and commitment to inform us about all these misdirections and lies that are a real danger to our health and for educating us about the best scientifically proven ways to live by. You are one of the very few that do that on UA-cam. Very much appreciated. Thanks again!
Just a note, intermittent fasting and fasted cardio are very very different regarding the effects and benefits. Most people that advocate for intermittent fasting because they've had great results, do fasted exercise. So someone sedentary that does intermittent fasting will not have the same effects as a fitness influencer doing fasted exercise. Fasted exercise does have an impact on insulin, glucose, autophagy, etc. And no, eating protein every 3hrs will not make a difference if you do strength training and match your protein intake.
Intermittent fasting is good for 3/4 days of the week max, as long as you're keeping you protein macro up. HIT or Heavy duty training on off days from Intermittent fasting will help you get the sufficient protein and recuperation for those days. I do Intermittent fasting and have gained muscle while reducing overall fat percentage naturally.
I know this is just an anecdote but I spent many years in prison in there I saw African-American men ages varying 18 to fifties sometimes 60s. All of these men were huge full of big strong muscles and they were literally living off of ramen noodles and honey buns, and other snack foods And I can say with 100% certainty that they were not using steroids. They had no access to steroids. I lived next to these men for over six years. I don’t know exactly what’s in their genetics to allow this but it’s worth studying myself, and some of the other Caucasian Had to order peanuts and bags of fish off of canteen in order to build relatively little muscle. And yes, we were training properly. We had access to tons of magazines and books so we all knew how to train and we did pretty well but nothing like these other guys. This is prove to me that not all humans require much protein at all of the build muscle very intriguing stuff.
Health & Longevity, Dr. Brad Stanfield's Recommendations: Lean protein Whole foods Regular exercise High-quality sleep Prioritize muscle Don't go for a low-protein diet. Don't skip breakfast. Don't intermittent fast. Don't take metformin. Don't take resveratrol. Don't megadose antioxidants. (Presenting the above, along with the source video, for discussion... and I am not advocating)
I’ve been fasting 16/8 since 2016. I get the calories I need for my weight so that has never been a problem. In a little over a year I’ve 7:48 actually gained almost 3 pounds of muscle. I know that doesn’t sound like much, however, I’m 47. I used the Dexa scan. Side note, It’s cool to know what side of your body has more muscle than the other. I don’t skip breakfast I eat 9-5 sometimes 9-7 I don’t get caught up on the 16. I like not eating after dark. My quality of sleep is so much better according to my tracker and how I feel in the morning. Just my anecdote.
Hey, you doing good eitherway, just keep those vitamins tracked, eat a bunch of eggs those are multivitamin in form of food, and keep hydrated @@chasingshangrila
Dear Dr. Brad Stanfield, I watched your video with great interest and would like to share some thoughts on the topic you mentioned. You mentioned that Resveratrol can stress cells and be toxic and that the theory of Hormesis is ridiculous. I agree that Resveratrol is often exaggerated and may not be the miracle substance it sometimes appears to be. However, I'd like to point out that the principle of Hormesis is now well-established. Examples such as fasting, which stimulates autophagy through hormetic mechanisms, or the effects of spermidine, clearly demonstrate how minor stressors can have health benefits. Perhaps I misunderstood your statement, but it seems odd to dismiss the concept of hormetic mechanisms as ridiculous. This area of research is of significant importance and provides valuable insights into how our bodies respond to various stimuli. I would be very interested in gaining a deeper understanding of your thoughts on this topic and learning why you question the theory of Hormesis.
Hormesis is a biological principle in which exposure to low or moderate levels of a stressor or toxin can actually trigger a positive response in an organism, resulting in improved health and resilience. This means that certain stressors or substances, when encountered in small doses, can have positive effects on the body. I understand your point of view. In fact, it is important to emphasize that resveratrol should not be used as an example against the general effectiveness of hormesis. The effectiveness of hormesis can vary from substance to substance and case to case. While resveratrol may not meet all expectations, that doesn't necessarily mean that hormesis as a whole doesn't work. It is a complex concept and it is important to look at each case individually and consider scientific evidence before drawing conclusions.
So do body builders live longer? What about doctors? How about the golden rule of keeping everything in moderation... also having a variety in season... and avoiding toxins/alcohol/cigs/high sugar/stress...
You're confusing strength with muscle mass. Bodybuilders are strong, but you don't have to be a bodybuilder to avoid the problems caused by insufficient strength (falls, grip strength problems, IQ atrophy etc.).
Relatively low protein diet is pretty typical for Blue zones like Okinawa for example. High protein doesn't automatically mean more muscle, resistance exercise should be prioritized first.
Doc, just can't help but seeing this contradiction here: 9:45 "low-dose stress signal to our cells that they need to become more efficient... this theory is UTTERLY REDICULOUS !!!!" 😡😡😡😡😡😡😡😡 11:20 "so when we exercise we stress our body and we release all sorts of oxidants so that stress from exercise is a good thing" 👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾 Care to resolve this?
I eat at 11AM, 3PM, and 7PM. I get 120 grams of protein, across 3 meals that are 4 hours apart. I get 50 grams of fat, of which 10 are saturated. I eat 1,800 calories. I get 9 servings of fruit and veg. This is me doing 16/8. Per your video, I have an unhealthy eating pattern and/or diet. What specifically am I doing that makes me diet unhealthy? Simply that I eat 3 meals that are spread 4 hours apart?
David Sinclair I believe is missing the big picture he focuses to much on supplements and mechanisms and not enough on building muscle he focus on mice and promotes calorie restriction and not enough on muscle, Muscle isn't there just to look good its actually doing something in your body. Do to advances we now have dinostic tools that we can see and measure in the body and what we find out is just how important building muscle really is for living longer and disease free. There are several types of aging pathways we now know that get activated only when we put on muscle. let's look to get a better understanding whats going on when we build muscle, testing was done on grip strength and what they learned is those that had stronger grip strength lived longer than those that didn't. So those that do squats and have stronger lower body will live longer as the lower body is one of the largest muscles on the body. Mitochondira disfunction is one of the problems as you age and working out is one way to prevent this as well as same as stem cell exhaustion and shortening telemere length. Extracellular vesicles get secreted when building muscle that carry growth factors and anti flamitory cells to prevent inflammation and inflammation is one reason why we age and get disease. So the belief in reducing calories, fasting, taking supplements and restricting calories we should really be focused on building muscle as there is actually a real science behind this. __ Dr.Adeel Khan is working with a company that's the first therapy in the world to block myostatin and have no side effects. One subcutaneous injection will last 1.5 to 2 years being completely safe. Regenerative medicine is our future if we can get rid of bad people in the wrong places.
Dr Longo says that 3 days of fasting completely resets your immune system. That's powerful. But not if it's at the expense of muscle. So what is your suggestion to get the advantages of autophagy and not compromise loss of muscle by not eating protein or any food during the fast
Well fox me. I have been eating 2 meals 12 hours apart breakfast/supper and exercise daily on empty stomach (ketosis?) for 2 years. BF is below 20%, muscles more than any other time in my life, 76 years young. Good to know I've been doing it wrong (sarcasm). :) Mostly I agree with Brad, but not this one.
Perhaps more research needs to be done on your meal time separations. I don't know anyone that does 2 meals, 12 hours apart, so your fasting isn't like most from what I can tell. So I wouldn't lump you in the other groups.
Thanks, I am constantly doing research. The 2md spacing is what works for my life schedule, rather than based on any science. If it's just a calorie cut and not true fasting then so be it. I will state for a fact (for ME) two of my health issues are clearly better. @@Drgluee
Age 76, life time athlete,lower (not low) protein mostly plant based diet--last 5 yrs. My IF schedule averagesabot 4hrs on and 20 hrs off. Occasional berberine & many other supplements--i am easily as muscular as in my 40s and same weight. I weight train and run an hr/day 6-7 days per week. By my account--#1 quit metaanalysis of highly questionable studies, and seems lots of questionable info in this vid which appears to come from the muscle head studies by the companies selling whey protein.
Can you be specific, as the recommendation for protein intake comes from medical bodies, not supplement manufacturers and the rest are scientific studies (as opposed to the unscientific ones often quoted)? I didn't see info that was questionable, you did. Which?
@@antonystringfellow5152 without intention to review. i have for myself determined long ago that intake of 1.5 gram protein per killogram per day is total nonsense. Wild guess is if u re-view number of "medical bodies" in these studies will = 0.
After going deep into Dr Jason Fung's work on fasting, I found I love longer term (water / coffee only for 4 or more days). Being familiar with the fed state > gluconeogenesis > protein conservation > autophagy state, it never made sense to me that 16 hours of fasting would make it to autophagy, glad to see my gut reaction reinforced with proper studies. I'd love to hear your take on water fasts and the surrounding literature. The incredible discomfort (and abysmal record of long term weight loss) from a reduced caloric diet never made sense to me. Why store it and have no productive / healthy way to use it?
Yes i want to know hos view on longer term fasting now. A lot of the muscle strength correlations have come about quite recently. Does ge still advocate for some longer term fasts?
There is lots of literature on long term fasting from the Soviet Union. It's worth looking at. I personally do a seven day fast twice a year (coffee/water/ and some supplements that reduce muscle loss). Also I try to add a 3 day fast once a quarter.
Dr. Jason Fung, exactly,... this is one of the partial truths I mention... if you read or listen to Dr. Fung, you will quickly learn that Fasting produces a surge in growth hormone, which is the reason why there is NO LOSS of muscle mass, there is a Gain, reason why elite athletes use Fasting as a tool to improve muscle mass and performance... anyways... keep getting informed people... don't fall for this...🙄
having only coffee and water while fasting is a terrible idea honestly bc of cortisol and its effect on inflammation and the gut. It will surely short circuit many of the benefits of fasting.
Vit e tocopherol prevents scars and keeps cateracts at bay as well as shingles. Just my experience. Vit c eliminates toe pain, is it uric acid? Idk. Tocotrienol is helping heart symptom in pressure/ suffocating sensation.
A couple of points, While we are not mice in labs, it is scientifically proven that all mammals live longer when they consume less calories over their lifetime. While ensuring a certain level of daily protein intake is indeed beneficial, fasting for a few days to a week every now and then will also help with longevity through autophagy. The process and benefits of autophagy cannot be replicated otherwise (e.g. through diet or drugs). Lastly, the research of longevity is still evolving and no strategy should be thought of as set in stone or be it all (obviously). Your unique genetics will also play a huge role in terms of the ideal/optimal longevity blueprint. As always, thanks for the highly informative video Doc!
I do not agree with your analysis on intermittent fasting. My sugar level, diabetes, cholesterol, and mental sharpness and fatigue, all got better with intermittent fasting. It is an amazing tool for not only healthy weight but disease prevention. And there are human studies. May be not longevity but it has added benefits.
Great point! He looks at IF from a very narrow angle. He doesn't have a wholistic view. Not eating at night is amazing and totally natural. No one has to skip breakfast here.
It's interesting how much is changing with longevity. I have pretty much stopped IF. I am exercising more and I have increased my protein intake. I am getting my protein from multiple sources, 3 times a day. I take NMN, Creatine and Taurine in a protein shake before I run or strength train. This is the no doubt the best shape I've ever been in, and I'm getting closer and closer to having a 6 pack for the first time in my life at 43 years old. 💪😊
It is best to listen but not blindly agree with all these health advisors. They talk about selected research articles that may have severe limitations as we have seen over decades.
![These Molecules Reversed Aging by... YEARS! [TRIIM Study Explained - Study 216]](http://i.ytimg.com/vi/rVoxfABoHh4/mqdefault.jpg)
Alarming consequences for each of these 5 'longevity' strategies, let alone if they are combined together...
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low protein diet do not affect much muscle. what affect muscle is inactivity not whether one eat 10% or 20% (1.7g per kg) of kcal from proteins. But if one avoid animal proteins thing should be okay with western level of proteins. Animal proteins cause ectopic fat in the muscle (like old age, there is a loss of muscle quality) not even talking about the rest of the animal kcal (pollutant, zoonoses, there fats etc)...
okinawans and many other centenarian population live the longuest with very low protein diet.
your evidence of harm in resveratrol is for mice. the cochrane quote you shown just after contradict you claim about harm. idk about resveratrol and its metabolite but things would not be surprising on this side maybe. Though I agree supplement of it is useless.
Do you have any papers to show the mechanism behind, or just to confirm that animal proteins cause ectopic fat?
Also, your input on Okinawa is wrong. Apart from the interwar period, where island bombardment killed the majority of livestock, the Okinawan Diet has always been extremely High in pork. Before the war, and After the war, pork remains one of their most consumed Foodstuffs.
Thank you doctor. I will stop intermittent fasting. Frankly, no great sacrifice.
Doc, just can't help but seeing this contradiction here:
9:45 "low-dose stress signal to our cells that they need to become more efficient... this theory is UTTERLY REDICULOUS !!!!" 😡😡😡😡😡😡😡😡
11:20 "so when we exercise we stress our body and we release all sorts of oxidants so that stress from exercise is a good thing" 👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾
five longevity fads to avoid
1) low protein diet / rapamycin
2) metformin use by non diabetics
3) intermittent fasting
4) resveratrol
5) antioxidant supplements like high doses of vitamins C and E
0:11 - 1. Low Protein Diet
3:18 - 2. Metformin
5:32 - 3. Intermittent Fasting
8:17 - 4. Resveratrol
10:25 - 5. Antioxidants
Thanks ❤
Blue zones have low protein diet..
@JohnnytNaturalThe clinical guidelines show the downsides of IF. Just because it works for you doesn’t mean it will work for others. There are centarians out there who smoke, does that mean cigarettes are healthy?
@JohnnytNatural Source on African natives skipping breakfast?
@JohnnytNatural Dude, skipping breakfast is called time restricted eating not intermittent fasting. TRE under 16 hours is probably ok as it allows for adequate protein intake, ideally everyone should be TRE to at least 12 hours.
I will have to disagree on the intermittent fasting. It has done wonders for me. My lean muscle mass actually improved in size and quality. Beeing an athlete all my life, so i can tell because i am very self-aware of my body.
How do you know it improved in size? You probably just got leaner..
Did you confirm this with a Dexascan? Or is this just based on how you "feel" and "look"?
Speaking as someone who’s weight lifted his whole life, “we” (people who know their body well) can absolutely tell when something is working.
so much hatred for this comment.
Gym rat spotted. Opinion accepted. On a more serious note, besides autophagy, intermittent fasting also temporarily increases hgh levels. Also idk about how longevity folk go about intermittent fasting, but fitness people usually try to hit their daily protein intake within the 8 hour eating window. Keep in mind, your sleep time is actually counted as fasting time as well. We're not meat heads who just go about things through pure intuition.
I been doing intermittent fasting for almost ten years now, it does wonders for my immune system and I never got sick again in the winter, as I always used to, and my bloodwork results are always great.
And by "fasting" I mean I just eat when I'm hungry because I feel NEGATIVE hunger levels in the morning (just like other people in the comments) and after the evening, so I'm highly skeptical of the idea that you need to force feed yourself all day in order to achieve some "ideal" protein intake and absorption, as I hear nothing but positive histories from people who adopt some kind of regular fasting.
Agree 100%. Myself and my family concur. Life-changing in that it gave us our lives back after years of poor diet and unsuccessful yo-yo diets
IF gave me the same IM system benefits you just described.
Breakfast is the most important meal of the day, early vitamins and proteins will make you feel way better all day, thats a fact, people are not hungry because their meal schedule is bad and they eat too late at night or eat 2000 calories in a single meal, the point of eating every 4-5h is to keep high levels of vitamins, nutrients etc the hole day
Same here with my IF results. I built more muscle than anyone I personally know doing it and I realized early on that "breakfast" isn't the most important meal of the day...that's all made up hype.
Thanks for speaking up! I've been doing low carb diet & intermittent fasting for 10 yrs, never felt or looked better! I'm constantly told how young I look. Results don't lie
Thanks for exposing David Sinclair’s fraudulent claims.
Thank you for your support, you’re a legend
I found short term intermittent fasting (couple days a week over about 6 weeks) very helpful for getting my sugar cravings under control and it even reduced my desire to consume alcohol.
pro tip: you could just eat a salad (fiber-rich snacks) prior to consuming sweets, as it slows the absorbtion rate of glucose, thereby reducing impact on blood glucose levels and spikes in general.
@@muzzletov hardly smart, adding mostly undigestible plant cellulose to any diet to reduce the impact of the sugar you want to ingest is not intuitive. Its dumb.
@@muzzletov pro tip: AVOID GLUCOSE & SWEETS
All you need to do to satisfy your 'sugar craving' is with healthy sugars--like coconut sugar, date sugar, and raw honey. That's all you need to do.
@@shapursasan9019 Sugar is sugar
I've done intermittent fasting for over a decade....usually 18/6....and my muscle mass is perfectly fine.
That's great you found something that works for you! You'd probably look unreal if you optimized protein intake. Muscle protein synthesis lasts for about five hours after ingesting protein. With intermittent fasting there is a large window of time where very little muscle protein synthesis is occurring and muscle protein breakdown may be occurring. My only caution is protein needs may increase with aging to prevent sarcopenia/muscle loss; you might find you need more protein to maintain muscle mass as you age
I'm very confused by this as well. Everyone else says that IF is amazing and has a variety of health benefits. Lots of people do it with great results. It works for me too and I build muscles while on IF.
Fasting is fine, if the fast is primarily in the evening and not the morning. Reason being, the body heals and functions better when it is not digesting food right before bed, or while sleeping.
What's fine could be good. There are many factors at play, and no one said IF is a singularly crucial one
Your muscle mass would likely be significantly better had you eaten your protein meals as per the guidelines from the International Society of Sports Nutrition
Have been doing low carb diet & intermittent fasting for 10 yrs, never felt or looked better!
Am regularly told I look younger according to my friends of similar age. Food conglomerates are likey not happy with intermittent fasting trend lol
I totally agree with you. IF has changed my life for the better and reversed my pre-diabetes diagnosis. I have much less cravings for sweets and I have lost and kept the weight off for over 6 yrs now.
i look & feel better than you... without intermittent fasting.
It's all because that's natural for your body. we aren't meant to eat all the time and need some cool off phase, evolution can't keep up with us eating all the time
@@chuckleezodiac24 That's a statement that you probably do not have any evidence to support. How can you claim you feel better than someone else?! As for looking better, that would be a matter of opinion.
there is no money in "fasting". I would say that as a species we have fasted for thousands of years, due to availability of food. Ancel Keys experiment in 1950 is often quoted, as an argument against fasting.
On days where I DON'T do IF, my mental acuity is lower and I generally feel more lethargic. When I break my fast I always load up on protein so no problem there. I am lighter than I've been in years because of IF and no regrets.
It depends how you’re eating. If you’re eating with lots of protein, fiber, and not overloading on carbs, and not stuffing yourself, not constantly eating between meals… then meals won’t make you lose focus nearly as much.
IF isn't killing me. In fact, I feel great. I fast until 4pm, then eat. Ill fast again until 10pm (Due to work commitments). This method massively works for me. No mid-afternoon tiredness, no fatigue. However, ill never work out in a fasted state.
Any science that has guided you on this? My eating window is from 4pm-10pm as well.
The video producer didn't read the studies he posted. @6:50 "There is no Added benefit to intermittent fasting beyond calorie restriction". Yet the meta analysis he posted said "We are not confident in our results" and "We didn't find any data on mortality" admitting that the study is completely useless as a datapoint on the longevity effect of fasting.
Fasting extends the life span in every species we've tested it in (It's not only mice). Yes, there's ways to correctly fast to get maximum benefits but it's ignorant to say fasting has no benefits. There's so many logical fallacies in these videos, like mixing causation and correlation, drawing conclusions from minimal data points with ignorance of causal mechanisms. Stanfield is aging horrible because he doesn't understand how testosterone works in the body, as are many of these influencers that spend more time presenting than reading and digesting. Recommendation for any one reading this, turn off youtube, start reading, learn statistics, math, logical fallacies, and biology.
@@user-yl7kl7sl1g I've been eating one meal a day for 15 years. Usually a high protein meal. I also do weight training. I am also Type 1 diabetic. I have my blood work scrutinised by the head of the Royal Melbourne Hospital who is regarded as one of the leading Endocrinologists in Australia. He says I have the blood chemistry of a 25 year old. I am almost 50! While I agree with his other points, I strongly disagree with this guys idea of eating protein every 4 hours. Intermittent fasting is fantastic if you still eat enough protein and lift weights to maintain muscle mass and bone density. This guy will be dead 20 years before me.
Same.
@@user-yl7kl7sl1g Yep, he is the 'debunking' influencer now. Dr. NO!
I am a healthy young 24 year old building strength. I recently quit intermittent fasting and started bulking instead. My results has skyrocketed. The benefits I miss though, is the cognition, because on intermittent fasting you have an insane focus. But I am very happy with my new high protein diet!
Old unhealthy people seem to love IF, likely because it stops them from eating too much.
Same here, I am 24 too. I lost weight unintentionally when doing IF, now I am bulking and progressing fast in the gym with 6x per week and 5 meals a day. The cognition benefits I am not so sure, neither I nor another friend that tried it found any cognitive benefit, it might be pure psychological suggestion.
How many hours were you fasting?
Your loss of focus could be due to other factors like what you bulk on
The bigger you get, the earlier your lifespan will get. Its documented.
Autophagy aside, plenty of literature and research demonstrates the many benefits of intermittent fasting. Andrew Huberman did an excellent two-hour podcast, synthesizing all the research and clarifying the benefits. Yes, IF can work against maintaining muscle, but it doesn't have to. It is very difficult to get the prescribed ideal amount of protein in our diets to begin with. IF doesn't restrict protein intake. It's common to associate two meals a day with proper IF protocols, but there's no reason you can't eat three meals within your eating window. Or, if you want to try to stick to two meals, you can always eat two of the three meals closer together. E.g. 10am breakfast and 12pm lunch. You're still likely to be digesting the earlier meal, so that could be akin to one extended meal. The point is you have the opportunity to get the same amount of protein while doing IF that you otherwise would. I regularly weight train and run, and I've been able to build and maintain muscle while doing IF, and I'm 56yrs old. Also, I have better workouts while in a fasted state, so it's actually contributing to muscle building and maintenance.
Andrew Huberman is not a doctor and is quick to overhype various understudied "snake oils" that end up not working
two meals a day is TRE not IF and there is hardly autophagy occurring in any fast under 24 hours.
I work out 5 days a week in IF state. And I outperform most people. Doing resistance training in a fasted state is amazing
@@DaCon369 The body is fantastically complex. Maybe in a few years AI will help us sort out exactly how it works.
@@DaCon369 He gives a cursory look at these studies. He doesn't seem interested in examining them deeply. There's a difference between statistical and clinical significance which he ignores examining.
As to Metformin for non diabetes, I can tell from my own experience that it makes the muscles prone to tears. I do high impact sprinting and jumping, and while I was on Metformin I suffered from numerous muscle tears in the quads and hamstrings. It was just crazy. After giving up Metformin, the problem stopped completely.
Whoa yeah - it will also make you diabetic in time
Exercise is stronger than metformin and acts via the same pathways.
it also increases my HR significantly
@@AP-my7sc Thanks. What is HR?
Heart rate : ) And I believe the mechanism could be related to the fact that metformin is toxic to mitochondria, blocking part of it's energy producing components; thus, although just a theory if the heart produces less energy (ATP) for contraction it would need to beat faster to deliver the same amount of blood to the body@@trogpo
I did a Low Protein High Carb Vegan diet for one year back in 2016 -2017. I looked awful. I felt awful. I had brain fog and depression. I was experiencing PVC's when taking my pulse at the wrist ( "skipping heartbeats "). My hair was flat and it seemed that my entire body drooped. 50 grams Plant protein per day for a 210 lb. man doing resistance training and HIT is not enough. All things improved when I brought back eggs and fish and some dairy back into my diet. Thanks for the video, Doc.
@@helena_5456 Oh, you hit it right on the head, Helena. Something was very OFF about that high carb, low protein, low fat approach.. My blood pressure during that diet was good and low...BUT...it actually improved further when I got OFF the high carb Vegan diet. PVC's " skipping heart beat." was having about (100 to 300) per hour, now I have about (None to 5) per hour. Women started finding me attractive again, and my strength increased along with my sexual drive. The hair on my head was thick again, and no more sitting in the basement experiencing depressive moods. Thanks for your post.
I used to have 10,000+ PVCs a day, not fun. Down to a few dozen by controlling inflammation
Who said that high carb low fat meant low protein?😅😅😅
@@glynemartin Well, it was the idea of several online youtube docs and influencers that were pushing more of an 80/10/10 style diet. LOTS of natural high fiber carbs, low fat, and lower plant based protein. They were suggesting that eggs, poultry, red meat, dairy, and fish were not good for overall heart health. So eliminating all those protein sources, along with only putting in plant based protein sources, gave me a protein intake of 50 -70 grams per day, which comes to 200 to 280 calories, which is approximately the 10% percent protein intake that they were suggesting. I had never done a diet such as this. I would not recommend it for most people, particularly if you're lifing weights and doing hard interval cardio. I weighed about 220 lbs at the time I started this diet.
@westfieldartworks8188 That's because all those animal products deliver their protein gift-wrapped in a costly health-compromising package.
You haven't heard?
Gotta say it's pretty saddening and even frustrating when people whom I'm generally trusting and looking up to within the same field of work (in this instance: medicine) are so strongly disagreeing with with one another and even hating on each other...
There’s a lot of agreement within the medical field about how to prevent diseases. There are fantastic preventative care guidelines.
People who go against those guidelines can be incredibly dangerous…
The history of science has always been there's a lot of agreement about things that turn out to be completely wrong.
Trust no one...ever. Listen to your higher self.
@@Atheria444 Oh I'm very skeptical, don't you worry! :) But even my higher self didn't go to medical school, nor did it study biology, nor does it have time to read through research papers etc. :)
Sticking strictly to guidelines can hinder progress and keep society following old, outdated, no longer relevant recommendations (such as eat a massive amount of grains every day). @@DrBradStanfield It also encourages doctor's to push outdated guidelines in order to avoid possible litigation. It's a fine line to walk for sure.
Pure Perfection! I thank you very much for the high-quality presentation. It helps a lot!
I think you're doing a great job helping people find out what is good for their health and what actually isn't. Thanks!
@JohnnytNatural Do you have studies to base that on?
Your wrong, and your out of it, Dr. Berg is the king here, so take that!!!!@JohnnytNatural
@@tadghsmith1457 surelly you have studies that prove otherwise
@@tadghsmith1457Yet, apparently, arguing "based on studies" do not solve this problem either, since both this doctor and his intellectual opponents do it, and yet can't seem to agree about the right answer...
@@MsSuperww That’s a fair point. The jury is still out on a lot of this stuff. It is also quite possible that some supplements could be harmful.
So they're literally killing your gains
🤣👋
Yup
😂
Killing their brains too haha.
Elevated blood glucose because of fasting is not problematic if it doesn’t lead to a huge surge of insulin with a huge reactive hypoglycaemic response. In fact, if you read the abstract properly, it is the delayed and flattened insulin response (A GOOD THING) from one meal a day, which leads to the higher blood glucose. And that’s fine - fasting therefore prevents an insulin surge. Insulin is a problem, not transiently higher blood glucose, because insulin causes of reactive, hypoglycaemia, and because of the fat storage properties of insulin.
The protein calculations from the papers shown here are based on people attempting to build muscle mass. For the average sedentary adult, the Mayo Clinic and the CDC recommend about half as much protein.
That's correct, he also explains why everyone should build muscle mass to extend life expectancy. Being sedentary alone increases CVD.
And Mayo Clinic and cdc don’t give good health advice
the Mayo clinic and especially the CDC also recommended the Covid Vaccine plus boosters !!!
@@Drgluee muscle doest extend life, diet and cardio excercise does
@@Len1977gt Dr Stanfield, backs it up with research, not baseless claims. The muscle itself does extend life, the ability to help prevent falls in older individuals. Please watch his videos.. If you still say BS, you are simply ignoring science.
Thank a lot for having the luck to still have true and honest scientists that are willing to, not sell another product, but offer us the simple truths about age and how to fix it.
I think fasting is great, that's why I and other muslim have to fast during the Ramadhan month, I have been doing IF since 2018 and I feel way much much better than before doing IF, I never get sick easily
I don’t agree with you about the Intermittent fasting. It has many benefits for the human body, as with everything you have to find a way that it works for you not against. Too many people eat too many times a day never giving their digestive system a break. I will say though, I haven’t heard about the reservatrol being a poison- that’s something I will have to look into.
I am not a fan of reservatrol either but I think you could improve the argument you make there. I really don't think it's crazy that a substance could have a positive effect at low doses (hormetic stressor) and a negative effect at higher doses. As an example, think amount something like sunlight (good in small doses, damaging in high doses).
When I used to do my fasts 18/6, I did the opposite. I started my fasts at like noon, then i would ear from like 6am to noon with a workout somewhere in that window. It's anecdotal, but i always felt great and managed to build muscle and stayed very lean.
All forms of fasting are a gimmick. Extreme versions like one meal a day, every other day, ...etc are downright unhealthy.
@@donwinstonSays a guy that has clearly never done a moment of research on this topic.
@@mco51193 No reputable health authority or dietician will recommend anyone do any kind of fasting. The claims about fasting are completely bogus.
Doctors are still using BMi to tell if you’re overweight. They’re in the stone ages. According to that ridiculous BMi I’m almost obese and so is every other muscled athlete. They’ll also tell you that a calorie is a calorie. Another stupid Stone Age way of thinking. So eating 2000 calories of jellybeans is the same as 2k of steak. Clearly eating different things affects the body differently.
In other videos, he recommends that shift to start your consumption window in the morning if you decide to fast so breakfast isn't skipped.
I've love to hear your opinion on: a 10h feeding window from 8am to 6pm with protein in each of the 3 meals? This mantains the benefit of having dinner early to greatly increase the quality of sleep, which I thought was the main reason for intermittent fasting.
With intermittent fasting you are not just benefitting from calorie restriction, you are also reducing insulin under the graph.
Exactly. He looks at IF from a very narrow angle. He doesn't have a wholistic view. Not eating at night is amazing and totally natural.
46 yrs old, felt sluggish, sick 3+ times a year. Started ACV / lemon in morning, no breakfast for 1 year. Complete 1/2 Ironman in 5 and half hours, 5k time is 17 minutes, 5 minutes for one mile, not sick…I’ll stick with this plan and adjust if needed, but this has been life changing for me.
@@tafdiz apple cider vinegar. So if pattdill answers is it filtered or with mother?
Dr Stanfield loves him some counter-popular opinion. It's a great strategy for click maximization.
@@NathanaelMontgomery
Dr Stanfield isn't really interested in opinion and he doesn't generally offer his. He focuses on the facts.
Very important to be able to make the distinction.
@@tafdiz
It's apple cider vinegar, which is acetic acid and water. The source doesn't really make any difference but some like to think it does.
This is the issue with anecdotes. Was skipping breakfast and having ACV & lemon the ONLY changes you made to your lifestyle and diet? Did you start exercising more and eating better? A lot of people start other healthy habits when they decide to make a change.
This video is absolutely glorious. Major kudos for calling out fads and pseudo-science. I'm super-interested in Dr. Sinclair's work, but his low protein and low calorie advice is downright asinine considering that the bulk of his research is only on mice. Not to mention the obvious deleterious implications for lean mass.
What do you think, is he talking about Bryan Johnson or his arch enemy David Sinclair?
😂
I don't know but Bryan Johnson has a team of actual doctors using the latest info on aging to try to see what works on his biomarkers. Again, a team of actual, professional doctors. If we wait for the FDA and the clinical trial process, we'll probably be no longer here. I support him and if folks don't like it THEN DONT FOLLOW HIM
@@Praise-Jesus00
🔥🇺🇲😂💥💥💥🔫🤣🇷🇺
Both
Johnson for sure. And Valter Longo maybe.
I have observed the benefits of intermittent fasting in a friend who had several ailments. I don't practice it nor am I going to practice it because I am healthy and have healthy habits and I think I don't need it.
I did intermittent fasting and had my T levels done with bloodwork they were at pre-hypogonadal levels. Couldnt believe it
As someone who has DRY fasted for 7 days, the results are incredible, but it is not something easily done. Amazing deep autophagy and stem cell activation, but it will be the most grueling physically and mentally challenging thing you ever do.
90 percent of crap life to life 1% longer - you do the math
My grandmother lived to 103. She smoked like a chimney and was obese. She never exercised and hated veggies. Yet she never had diabetes, high blood pressure, arthritis, cancer, nothing. The only thing she had was a completely calm and laid back personality. My mother is 90 and is the same way, no health issues but 100% laid back. These two didn't try to live long. They just lived.
I think the relaxed approach to life helps a lot.
Such anecdotal data doesn’t disprove the importance of diet and the need to stop destructive behaviors that we know are bad. Smoking is, without question, horrific for the largest part of the population. Someone lucky enough to be born with a genetic predisposition for long life, seemingly defying medical advice, is a curiosity… an aberration and should be studied, but absolutely not copied or used as an excuse to ignore sound medical advice. Don’t smoke, folks. You are VERY unlikely to live a long life if you do.
I absolutely agree and came to the same conclusion about two days ago. Worrying about health adds its own stress. Most important thing is to do as much as we can, in a way that fits into an easy to apply lifestyle, that does not completely screw up our lives - we are NOT lab rats.
And learning to live life is important, not worrying, and enjoying life. I do love vegetables, and I certainly would not advocate being obese or smoking.
Each person has to review their own personal circumstances, and decide what it best for them. We are not all the same.
Loving this video Brad. And your reversal on protein is a credit to your honesty.
or maybe the influence of big meat agro 🤣😂
@@musaire More the influence of the bodybuilding trend and people wanting to look good being very angry on this muscle/ protein subject. Valter Longo shows very clearly that long living populations are not the most muscular folks but no one wants to look like normal thin people, we rather live less and reach that AEs enhanced celebrity look.
Instead of prescribing Metformin to your patients, consider teaching them to lower their glucose spikes. Direct them to the Glucose Revolution channel.
They compare intermittent fasting to calorie restriction, not to "normal" diet. Calorie restriction is a diet which cannot be sustained as it causes person's suffering in the long run. My father was on this diet. Yes he lost weight but he spent a year being depressed and when he returned to his usual habbits he quickly gained weight. Intermittent fasting though cause problems only in the beginning, but when you got used to it, it becomes natural and easy.
Intermittent fasting has benefits outside of calorie restriction. Like self discipline, learning to not use food as a comfort tool and also gives your organs, more so liver than anything else time to repair and function without having to deal with all the crap people put into themselves at all times. It's also a good indicator for health, if you struggle to fast for 16 hours, feeling woozy or whatnot, you're prob on your way or already are pre diabetic.
Yes that are important aspects.
I do Omad less strict for years and since 2,5 years with 95-97 success rate over the year.
To quantify this in respect of helth benefits would be nice, but of course I think mankind has not the tools for this.
Even to quantify autophagy and from authophagy resulting health benefits seems not an easy task.
I must admit I am completely lost now, intermittent fasting was supposed to be amazing…I kept all my muscle mass did not lose belly fat though. But feel great.
When you feel great, you have the motivation and willpower to do anything. Have you thought of slowly trying to change the consistency of your eating window? You don't have to cut carbs but shift the balance in favor of protein. Also be careful of metabolism lowering. It can happen during strict intermittent fasting
IF is amazing.. Brad is not a God my man. Keep it up
Fasting multi day has all the benefits, intra day I don't think it's that great
Do what works for you!
I've been doing low carb diet & intermittent fasting for 10 yrs, I'm 55 and feel & looked better than I did in my 30's. Truely life changing
My wife and I did 16/8 IF for about four years and then switched to a 48 hour fast every two weeks. I think the benefits of autofagy are too great to ignore. Just my opinion after watching videos and reading articles. Kudo's to Dr. Stanfield for staying objective and following the data!
In my view, a high protein diet in a person who is not doing intense resistance training is similar to giving metformin to a non-diabetic in that both can be harmful. All that protein is driving up mTOR (yes, acutely, but "acute" becomes "chronic" when you are spiking mTOR 4 or 5 times throughout the day). Isn't it possible to get *most* of the strength benefits from resistance training on a moderate protein diet, which will also reduce the mTOR spikes?
Blue zone people have low protein diets and they live the longest..
@@gtrgtr8354That’s a myth which only applies to Okinawans (the Japanese in general eat high carb).
@@volos_olympus its not I am from one of blue zones, and I have been to some others too
@@gtrgtr8354 Which one?
Your reports continually make a lot of sense for those of us looking for the “magic” pill. Thanks.
I call BS on the IF portion of this video. I've been doing IF for many years, including power lifting while I'm fasting, and it has done wonders for my muscle mass and health in so many ways. And I know many people have experienced similar results. Never going back to eating frequently again.
This is the only channel where guidance is based on the latest research and evidence. Too many other channels are invested in what they preach in the past and are stubbornly stuck with ideology despite new evidence. I'm glad Dr Stanfield is always open to change his mind when he finds new evidence and that is why I am subscribed to his channel.
Wrong
Wow, that's quite a thorough presentation. So a 4 day fast is better for autophagy than intermittent fasting which is good for calorie reduction but be careful to get enough protein.
It is actually quite a presentation, but with lots of partial truths. Very sad. Some info seems useful, but partial truths... aren't they lies??
All we can do is try to keep informed and uptodate... seek more information, you will quickly realize what is and what is Not... Sad presentation... sorry... Don't let your feud with Dr. Sinclair look for any stuff to post and make money Dr. Brad. Clearly you are also making money out of Dr. Sinclair... Ironically...😅
@omvilla7469 this is basically my thinking, his niche has become disagreeing with everything to get the $$.
It takes a few days for the body to use up all the glycogen stores.
I try to do one every few months.
Just don't weight train for muscle growth the day before or during the fast.
Some reduced volume training is muscle protective though.
I think we might need to eat protein and train every 4 hours..
That's a lot of shakes and training 🤣
If I'm not training, I eat my BMR or less in high protein diet.
If I am training I eat a surplus of BMR in high protein diet.
The point is that you'd need to fast for 4 days to get similar sorts of autophagy to the mice studies (because mice have a much more active metabolism) but 4 days of fasting obviously brings quite a lot of additional health problems.
The benefits from IF can be largely or entirely explained by the benefits of calorie restriction. If people find that IF is the best way for them to keep their calories under control, it could be a good idea; it depends on the costs of protein deficits vs. the benefits of calorie restriction, which will depend on individual factors e.g. exercise patterns and food options.
Look, Brad is a UA-cam influencer. These videos are clip bate. There are so many studies on a lot of these topics it is not that hard to pick a side and make your point. Just take the most popular trends, oppose it, and boom, you get views. Nobody knows with 100% certainty about the efficacy of these trends.
But he seems to be consistent and does not have any conflict of interest
@@azzyfreeman lol the discussion in the studies he cites even contrast what he says. He isn't a researcher and clearly cherry picks. Not saying you should follow other influencers brad has some good videos. But this one is clearly cherry picking for his personal vendetta against researchers like Sinclair
@@Proestor3810
Seems to mirror pretty well what dr. Peter Attia does.
This argument may be true, but you haven't supplied any concrete data to support it.
Saying there's a lot of research on everything, and it's contradictory, is too general, and actually means nothing unless you point out to a specific claim and show the contrary.
@@thepontiacbandit7329 @thepontiacbandit7329 I did in a further comment, but as you like:
look at the paper of IF on blood glucose.
If you read the paper it states in the conlcusion:
"Our findings show that consumption of one unusually large meal per day worsens morning glucose tolerance compared with an isocaloric diet spread across 3 meals. However, when on 1 meal per day, the subjects would have eaten less than those on 3 meals per day if we had not asked them to consume the same amount of food that they normally eat on a 3-meals-per-day schedul" --> overfeeding a clear bias
same paper: "The OGTTs were performed in the morning. Therefore, when on the 1-meal-per-day diet, the subjects had consumed a much greater amount of food in proximity to the OGTT compared with subjects on 3 meals per day, which could have influenced morning insulin sensitivity."
These are clear limitations, clearly mentioned in the conclusion (not hidden when reading between the lines). I do not get why Brad ignores these statements.
Honest question, but you think his conclusions are fair if you take this into account.
Considering about 93% of American adults are metabolically unhealthy, we need more protein (and fewer carbs) and fasting to help lower insulin, so the body can release body fat. Fasting is great for lowering insulin, cleaning our cells (autophagy), and increasing growth hormone, that people can then use to build muscle and bone.
You can find research that says just about anything you want it to, and with nutrition research, there’s so much bias, as it’s usually paid for by big food. Not to mention, reducing carbs and fasting aren’t exactly the best news for food, pharmaceutical, and insurance companies, who want to make money off you using their products and by keeping you sick.
Try what you’re inspired to try, and see how you feel.
Do you know about the Nobel Prize Linus Pauling studies about vitamin C into bloodstream and its effects?
There are also systematic reviews which proves vitamin C as a remedy to colds if taken promptly just before symptoms appears and in adequate doses, probably because it helps to mantain it saturated in the body.
The vitamin e part is more nuanced since manufacturers may be oxidizing vitamin e in production so that you’re not actually taking an antioxidant
And most vitamin e supplements contain only alpha tocopherol (usually synthetic, not the same as natural), and don't include beta, delta and gamma tocopherols. Gamma is particularly effective against the peroxynitrite free radical.
Starting to turn off supplements, not because I don't think they may be beneficial, but because few of these companies that produce them submit them for independent third party testing. Turns out most contaminants, use ingredients from the PRC, and many aren't giving you what's on the label. I'm out till these companies provide objective testing of their products.
The same problem is with omega 3 supplements. You really need to get it from fresh food
I feel it is detrimental for a lay audience not to compare apples to apples, as Dr Stanfield is fond of saying. What I mean is that the quality of science and the calibre of researchers such as Walter Longo, David Sinclair and T. Colin Campbell cannot be compared nor contrasted with the knowledge gained by Dr Brad Stanfield, who is not a researcher, nor an Academic but a General Practitioner granted more often than not well meaning and really well informed, but from the point of view of research is at best not at the forefront at worst merely an aficionado with a preference for Cochrane studies. I really like Dr Brad Stanfield and get a lot of benefit from listening to him however I take his advice reminding myself that he is not a professional researcher with years of experience in the field under discussion. Of course it goes without saying that the so called scientists/researchers also have to be closely scrutinized [as Dr Brad Stanfield rightly does,] to objectively investigate whether there is any promotion of their own vested interest[s] for financial, commercial or scholarly gain...
Thank you very much! It’s really a service you’re giving here. I recently came across a video from that Dr. singing the praises of resveratrol and instantly thought of you mentioning this massive flaw in the lab. We need to stick to the basics and use them well. Thank you so much!
Should the luminescent dye be the supplement?
@@arttoegemannlol yeah right my exact thought😅😅😅 unfortunately I guess dyes do have toxic effects
Since when in our evolution through time starting 100 years ago and back, when did we eat 4 meals a day ?
Skipping break fast is a great idea to deplete stored glucose and glycogen in the muscles and liver.
It’s the only way to allow the body to naturally switch over to using ketones for fuel and burning body fat directly for energy.
Yes I know the brain needs a small amount of glucose but this is made by our bodies through Gluconeogenesis.
Anti oxidants are bad for lifespan is the exact opposite of what the literature says.
Excellent work, mate. Very well put together.
Thank you from the UK. Love your country!
Thank you for this video and for your road map, they are a gift, and I've shared it with everyone I know & love. Much gratitude and all the best to you and your family, take care
I am going to send your video to a friend who is doing three of the things on your list. He has fallen down the Sinclair rabbit hole. I hope that your video is able to get through to him!
Intermittent fasting for calorie restriction is critical for those who are at risk of Type 2 diabetes
Dr. Stanfield, when it comes to Vitamin E, are you talking about alpha-tocopherol or tocotrienol, gamma tocopherol? What about the CHAOS vitamin study from England?
tocotrienols are good, alpha tocopherol not so much..
I will stick with the only proven longevity intervention which is caloric restriction. We dont need huge muscles. Everything must be in balance
I doubt he is suggesting everyone become a body builder. Perhaps enough muscle to lift reasonably heavy objects for your age and ability. Perhaps this goes along with what you consider balance.
Okay im going to need clarification on these intermittent fasting comments. How the hell is skipping breakfast meant to be bad for your insulin levels. Doesnt having it spike more lead to insulin resistance?
I've adopted regular fasting for the past two years. Lost weight, lost the sleep apnea, more healthy than I've ever been. I dont think this doctor know he's talking about.
how bad was your apnea? did you use a cpap machine? how much weight did you lose? I would love to get rid of the cpap machine!
@@mikeford5080 It's pretty bad, I was overweight at 193lbs considering my height at 5'4. Starting prolonged fasting monthly for 2 years with intermittent fasting 2 meals a day. During the prolonged fasting, I did it for 2-3 days without eating mainly just on water. I'm down to 150lbs getting better sleep and feeling more energetic.
Here's the thing though higher protein intake now was shown to be more detrimental later on in life. Essentially when you get older. Plus the reason people have such a hard time putting on muscle as they get older is usually because of testosterone. Which is why HRT has been so effective. Higher protein diets lower testosterone. And you don't actually need a lot of protein to build muscle and get stronger. Strength is also really governed by your immune system and what it will allow you to lift. So yes a lower protein diet is still very good for longevity.
There is a comprehensive systematic review paper (by Pedersen et al.) of the scientific literature on "Health effects of protein intake in healthy adults: a systematic literature review." They reviewed the 64 most credible studies on the topic and concluded that 0.66g/kg would be the average protein requirement for humans, and they couldn't draw any conclusions on all-cause mortality risk and protein intake per se. Pedersen, A. N., Kondrup, J., & Børsheim, E. (2013). Health effects of protein intake in healthy adults: a systematic literature review. Food & nutrition research, 57(1), 21245.
Interesting video. I agree with all the items except perhaps IF. As many people have said, you can obtain ideal levels of protein even on IF. For me I never feel hungry in the mornings anyway. I will be interesting to see the debate unfold IF vs no IF. I believe there are significant benefits with an extended fast (4-5 days) at least on an annual basis.
May I ask what you think are the benefits of an extended fast? Some will power to fast that long!
@@hurbogal building stemcells in your immune system
Another enlightening video - thank you. David Sinclair does seem to have gone quiet of late.... I used to enjoy his videos - he's very persuasive but I do appreciate you bringing everything to light....
I'm an active 81 year old and engage in fun activities that require strength such as skiing, hiking and especially mountain biking (rocks, roots and ups and downs) swimming and paddleboarding. I have experimented with intermittent fasting only to find a decline in strength and stamina. No more IF for me.
Congratulations! I hope to get to feel that good at your age sir.
Yeah, you need to keep those vitamins/nutrients/carbs etc high all day, breakfast is super important because when you sleep you deplete a loot of nutrients and vitamines in exchange to boost regeneration and its very important to get those early macros to feel better the hole day, and if you only eat once a day you expend most of the day low in vitamins etc and it can be very dangerous if you are older or have any vitamin deficiency, thats why they tell you to consult a dieticianand get medical checks first, and if you just eat normal 4-5 times a day you are always safer
Thank you for sharing
Exactly, no one can gain muscle if they are fasting. They need more protein throughout the day for their muscles.
Good for you for listening to your body when testing a suggested strategy. A question: do you eat constantly throughout the day, with snacks and "energy drinks" while you are hiking, moutain biking, swimming and skiing?
The problem with nutrition science is that there's so much sample error and parameters that are very hard to control in these studies, that what we know today might turn out to be the opposite. Another issue is that there is so much variability per person that these research conclusions may not apply to you. Take this into consideration when making decisions.
When oxygen is an oxidant, and we keep breathing it constantly, would it not be very difficult to get too much anti-oxidants through ones diet?
Thank you very much Dr Stanfield for taking the time, energy , the courage and commitment to inform us about all these misdirections and lies that are a real danger to our health and for educating us about the best scientifically proven ways to live by. You are one of the very few that do that on UA-cam. Very much appreciated. Thanks again!
Just a note, intermittent fasting and fasted cardio are very very different regarding the effects and benefits. Most people that advocate for intermittent fasting because they've had great results, do fasted exercise. So someone sedentary that does intermittent fasting will not have the same effects as a fitness influencer doing fasted exercise.
Fasted exercise does have an impact on insulin, glucose, autophagy, etc.
And no, eating protein every 3hrs will not make a difference if you do strength training and match your protein intake.
Intermittent fasting is good for 3/4 days of the week max, as long as you're keeping you protein macro up.
HIT or Heavy duty training on off days from Intermittent fasting will help you get the sufficient protein and recuperation for those days.
I do Intermittent fasting and have gained muscle while reducing overall fat percentage naturally.
I know this is just an anecdote but I spent many years in prison in there I saw African-American men ages varying 18 to fifties sometimes 60s. All of these men were huge full of big strong muscles and they were literally living off of ramen noodles and honey buns, and other snack foods And I can say with 100% certainty that they were not using steroids. They had no access to steroids. I lived next to these men for over six years. I don’t know exactly what’s in their genetics to allow this but it’s worth studying myself, and some of the other Caucasian Had to order peanuts and bags of fish off of canteen in order to build relatively little muscle. And yes, we were training properly. We had access to tons of magazines and books so we all knew how to train and we did pretty well but nothing like these other guys. This is prove to me that not all humans require much protein at all of the build muscle very intriguing stuff.
Health & Longevity, Dr. Brad Stanfield's Recommendations:
Lean protein
Whole foods
Regular exercise
High-quality sleep
Prioritize muscle
Don't go for a low-protein diet. Don't skip breakfast. Don't intermittent fast. Don't take metformin. Don't take resveratrol. Don't megadose antioxidants.
(Presenting the above, along with the source video, for discussion... and I am not advocating)
The intermittent fasting one I have to say is one of the reasons I grew up with so many elders that were healthy
You might because they were intermittent fasting? Or not fasting?
exactly.... fasting may not be shown to work in his lab studies, but in real life its worked for thousands of years....
The best reaction I've heard to "intermittent fasting" was my mother's - "You mean, stop constantly stuffing your face in between meals".
Excellent Brad, keep up the good science-based work!
I’ve been fasting 16/8 since 2016. I get the calories I need for my weight so that has never been a problem. In a little over a year I’ve 7:48 actually gained almost 3 pounds of muscle. I know that doesn’t sound like much, however, I’m 47. I used the Dexa scan. Side note, It’s cool to know what side of your body has more muscle than the other. I don’t skip breakfast I eat 9-5 sometimes 9-7 I don’t get caught up on the 16. I like not eating after dark. My quality of sleep is so much better according to my tracker and how I feel in the morning. Just my anecdote.
Fasting is not as good, doesnt mean its bad, im sure you feel good with it but there is no need to fast
@@lexolus1308 thank you for your response to my anecdote.
@@blaze1148 yeah I agree too with the other subjects. Social media can get crazy.
Hey, you doing good eitherway, just keep those vitamins tracked, eat a bunch of eggs those are multivitamin in form of food, and keep hydrated @@chasingshangrila
Dear Dr. Brad Stanfield,
I watched your video with great interest and would like to share some thoughts on the topic you mentioned. You mentioned that Resveratrol can stress cells and be toxic and that the theory of Hormesis is ridiculous.
I agree that Resveratrol is often exaggerated and may not be the miracle substance it sometimes appears to be. However, I'd like to point out that the principle of Hormesis is now well-established. Examples such as fasting, which stimulates autophagy through hormetic mechanisms, or the effects of spermidine, clearly demonstrate how minor stressors can have health benefits.
Perhaps I misunderstood your statement, but it seems odd to dismiss the concept of hormetic mechanisms as ridiculous. This area of research is of significant importance and provides valuable insights into how our bodies respond to various stimuli.
I would be very interested in gaining a deeper understanding of your thoughts on this topic and learning why you question the theory of Hormesis.
Hormesis is a biological principle in which exposure to low or moderate levels of a stressor or toxin can actually trigger a positive response in an organism, resulting in improved health and resilience. This means that certain stressors or substances, when encountered in small doses, can have positive effects on the body.
I understand your point of view. In fact, it is important to emphasize that resveratrol should not be used as an example against the general effectiveness of hormesis. The effectiveness of hormesis can vary from substance to substance and case to case. While resveratrol may not meet all expectations, that doesn't necessarily mean that hormesis as a whole doesn't work. It is a complex concept and it is important to look at each case individually and consider scientific evidence before drawing conclusions.
So do body builders live longer? What about doctors? How about the golden rule of keeping everything in moderation... also having a variety in season... and avoiding toxins/alcohol/cigs/high sugar/stress...
You're confusing strength with muscle mass. Bodybuilders are strong, but you don't have to be a bodybuilder to avoid the problems caused by insufficient strength (falls, grip strength problems, IQ atrophy etc.).
Ive been on OMAD for over a year, 2300 max calories. Mike Mentzer H.I.T heavy duty training is the best program for natty's like myself. Stay natty.
Relatively low protein diet is pretty typical for Blue zones like Okinawa for example.
High protein doesn't automatically mean more muscle, resistance exercise should be prioritized first.
Doc, just can't help but seeing this contradiction here:
9:45 "low-dose stress signal to our cells that they need to become more efficient... this theory is UTTERLY REDICULOUS !!!!" 😡😡😡😡😡😡😡😡
11:20 "so when we exercise we stress our body and we release all sorts of oxidants so that stress from exercise is a good thing" 👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾
Care to resolve this?
not gonna happen hahah
@@naturalprinciples8520 why?
Intermittent fasting is great for the gut and for fixing gut problems, thats why i use it intermittently
I eat at 11AM, 3PM, and 7PM. I get 120 grams of protein, across 3 meals that are 4 hours apart. I get 50 grams of fat, of which 10 are saturated. I eat 1,800 calories. I get 9 servings of fruit and veg. This is me doing 16/8.
Per your video, I have an unhealthy eating pattern and/or diet. What specifically am I doing that makes me diet unhealthy? Simply that I eat 3 meals that are spread 4 hours apart?
David Sinclair I believe is missing the big picture he focuses to much on supplements and mechanisms and not enough on building muscle he focus on mice and promotes calorie restriction and not enough on muscle, Muscle isn't there just to look good its actually doing something in your body. Do to advances we now have dinostic tools that we can see and measure in the body and what we find out is just how important building muscle really is for living longer and disease free. There are several types of aging pathways we now know that get activated only when we put on muscle. let's look to get a better understanding whats going on when we build muscle, testing was done on grip strength and what they learned is those that had stronger grip strength lived longer than those that didn't. So those that do squats and have stronger lower body will live longer as the lower body is one of the largest muscles on the body. Mitochondira disfunction is one of the problems as you age and working out is one way to prevent this as well as same as stem cell exhaustion and shortening telemere length. Extracellular vesicles get secreted when building muscle that carry growth factors and anti flamitory cells to prevent inflammation and inflammation is one reason why we age and get disease. So the belief in reducing calories, fasting, taking supplements and restricting calories we should really be focused on building muscle as there is actually a real science behind this.
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Dr.Adeel Khan is working with a company that's the first therapy in the world to block myostatin and have no side effects. One subcutaneous injection will last 1.5 to 2 years being completely safe. Regenerative medicine is our future if we can get rid of bad people in the wrong places.
Sinclair recommends doing HIT and normal exercise. Also to get enough protein. He personally get's most of his protein from a plant based diet.
@@Web3Dre I never seen that where he recommends HIT but I know when you lower your calorie intake you won't be able to HIT.
He's moved on to primate testing and humans.
The first problem vitamin E supplementation advocates ran into was that it was very difficult to come up with a vitamin E deficient diet.
IF is the only thing I see works very well for me and I've been doing it for over 6 years. I didn't also see any negative impact on my muscle mass.
I don’t understand all the negativity, these statements are consistent with the majority of latest research. There is certainly more room for RCTs.
Dr Longo says that 3 days of fasting completely resets your immune system. That's powerful. But not if it's at the expense of muscle. So what is your suggestion to get the advantages of autophagy and not compromise loss of muscle by not eating protein or any food during the fast
Well fox me. I have been eating 2 meals 12 hours apart breakfast/supper and exercise daily on empty stomach (ketosis?) for 2 years. BF is below 20%, muscles more than any other time in my life, 76 years young. Good to know I've been doing it wrong (sarcasm). :) Mostly I agree with Brad, but not this one.
Perhaps more research needs to be done on your meal time separations. I don't know anyone that does 2 meals, 12 hours apart, so your fasting isn't like most from what I can tell. So I wouldn't lump you in the other groups.
Thanks, I am constantly doing research. The 2md spacing is what works for my life schedule, rather than based on any science. If it's just a calorie cut and not true fasting then so be it. I will state for a fact (for ME) two of my health issues are clearly better.
@@Drgluee
Age 76, life time athlete,lower (not low) protein mostly plant based diet--last 5 yrs. My IF schedule averagesabot 4hrs on and 20 hrs off. Occasional berberine & many other supplements--i am easily as muscular as in my 40s and same weight. I weight train and run an hr/day 6-7 days per week. By my account--#1 quit metaanalysis of highly questionable studies, and seems lots of questionable info in this vid which appears to come from the muscle head studies by the companies selling whey protein.
Can you be specific, as the recommendation for protein intake comes from medical bodies, not supplement manufacturers and the rest are scientific studies (as opposed to the unscientific ones often quoted)?
I didn't see info that was questionable, you did. Which?
Im sure your protein intake is adequate, isn’t it? You can be IF and/or calorie restricted with high protein intake.
@@antonystringfellow5152 without intention to review. i have for myself determined long ago that intake of 1.5 gram protein per killogram per day is total nonsense. Wild guess is if u re-view number of "medical bodies" in these studies will = 0.
This is a great video. I am confused about how the low protein diet part made the list. I have never heard anyone recommend that for longevity.
It's exactly what Dr David Sinclair and many other delusional vegan fanatics believe.
Then you haven't been following the leading longevity scientists.
@@villetakoo just the ones worth following
@@missknight9 I understand. Good news about people's bad habits always hits differently than for example guidelines to eat less meat, more veg.
@@missknight9 out of curiosity, who do you follow if Dr Sinclair and Dr Longo are not on your list?
I don't quite understand this anti-oxidant part. Isn't there loads of anti-oxidants on whole foods?
To a wee Mousie..Still, thou art blest, compar’d wi’ me! R. Burns. Cheers, and thanks from Canada.
Great content again today Brad. Thank you.
After going deep into Dr Jason Fung's work on fasting, I found I love longer term (water / coffee only for 4 or more days). Being familiar with the fed state > gluconeogenesis > protein conservation > autophagy state, it never made sense to me that 16 hours of fasting would make it to autophagy, glad to see my gut reaction reinforced with proper studies.
I'd love to hear your take on water fasts and the surrounding literature. The incredible discomfort (and abysmal record of long term weight loss) from a reduced caloric diet never made sense to me. Why store it and have no productive / healthy way to use it?
❤ exactly
Yes i want to know hos view on longer term fasting now. A lot of the muscle strength correlations have come about quite recently. Does ge still advocate for some longer term fasts?
There is lots of literature on long term fasting from the Soviet Union. It's worth looking at. I personally do a seven day fast twice a year (coffee/water/ and some supplements that reduce muscle loss). Also I try to add a 3 day fast once a quarter.
Dr. Jason Fung, exactly,... this is one of the partial truths I mention... if you read or listen to Dr. Fung, you will quickly learn that Fasting produces a surge in growth hormone, which is the reason why there is NO LOSS of muscle mass, there is a Gain, reason why elite athletes use Fasting as a tool to improve muscle mass and performance... anyways... keep getting informed people... don't fall for this...🙄
having only coffee and water while fasting is a terrible idea honestly bc of cortisol and its effect on inflammation and the gut. It will surely short circuit many of the benefits of fasting.
Vit e tocopherol prevents scars and keeps cateracts at bay as well as shingles. Just my experience. Vit c eliminates toe pain, is it uric acid? Idk. Tocotrienol is helping heart symptom in pressure/ suffocating sensation.
A couple of points,
While we are not mice in labs, it is scientifically proven that all mammals live longer when they consume less calories over their lifetime.
While ensuring a certain level of daily protein intake is indeed beneficial, fasting for a few days to a week every now and then will also help with longevity through autophagy. The process and benefits of autophagy cannot be replicated otherwise (e.g. through diet or drugs).
Lastly, the research of longevity is still evolving and no strategy should be thought of as set in stone or be it all (obviously). Your unique genetics will also play a huge role in terms of the ideal/optimal longevity blueprint.
As always, thanks for the highly informative video Doc!
But it seems that autophagy only takes place after 4 days in humans fasting.
I do not agree with your analysis on intermittent fasting. My sugar level, diabetes, cholesterol, and mental sharpness and fatigue, all got better with intermittent fasting. It is an amazing tool for not only healthy weight but disease prevention. And there are human studies. May be not longevity but it has added benefits.
Great point! He looks at IF from a very narrow angle. He doesn't have a wholistic view. Not eating at night is amazing and totally natural. No one has to skip breakfast here.
Multiple human studies of resverotral being negative? He's got like 5 out of thousands.
It's interesting how much is changing with longevity. I have pretty much stopped IF. I am exercising more and I have increased my protein intake. I am getting my protein from multiple sources, 3 times a day. I take NMN, Creatine and Taurine in a protein shake before I run or strength train. This is the no doubt the best shape I've ever been in, and I'm getting closer and closer to having a 6 pack for the first time in my life at 43 years old. 💪😊
Cool, and you look a lot younger than 43 in your latest videos. I'd love to know your full fitness routine and diet.
...Just watch out for cancer.
@@erikshure360 I'm sorry to hear you have cancer. What caused your cancer?
Thanks for digging in and keeping us aware and the preventatives! Appreciate your discussion and sharing your knowledge
It is best to listen but not blindly agree with all these health advisors. They talk about selected research articles that may have severe limitations as we have seen over decades.