In this episode 36 protocols
▶ 10:30 Alternate-Day Fasting Behaviors “So then the idea came in mouse and rat experiment, whether they can eat every other day... and in fact, this every other day feeding also led to very similar, almost equivalent health improvement as continuous calorie restriction.” ▷ 11:13 5:2 Diet Behaviors “So that led to this five, two diet where people can eat for five days and then two days they have to reduce calories.” ▷ 11:24 Periodic Fasting Behaviors “Then as you know, Walter Longo also came up with this idea that periodic fasting, maybe four or five days in every month or two. Two months, three months, you can fast or reduce calorie.” ▷ 14:02 Time-Restricted Feeding Behaviors “trying to confine all your energy intake from solid and liquid food combined within a consistent window of eight to 12 hours, because that's something that's doable.” ▷ 21:24 Consistent Daily Meal Timing Behaviors “So that's why this idea is, you have to be consistent to take advantage of this anticipatory activity of our clock and different systems to get the best out of it.” ▷ 23:45 Avoid Late-Night Eating Behaviors “So that's why when people eat late at night, for example, then that food doesn't get digested because there is not enough digestive juice, first thing. And second, even if it gets digested in the stomach, it doesn't move properly.” ▷ 24:35 Easily Digestible Late-Night Food Diet “And so for me, sometimes consuming something that at least seems easily digestible, like yogurt or something in a liquid form, is better for me than if I eat a meal.” ▷ 57:34 MyCircadianClock App Tools “because we do have the MyCecadianClock app that many people download and self-monitor and they share the data for researchers. We will provide a link to that, by the way. It's a great tool.” ▷ 57:57 Increase Fiber Intake Diet “They typically improve their nutrition quality. So they're eating only salad and few, and they're trying to increase the fiber intake.” ▷ 58:06 Avoid Excessive Uncooked Food Intake Diet “And it's really hard to eat so much of uncooked food because cooking helps to absorb more nutrient.” ▷ 1:00:10 Low-Carbohydrate Diet Diet “But low-carbohydrate, look, I know many people who do just feel better on a low-carbohydrate diet.” ▷ 1:00:28 Time-Restricted Feeding Plus Low-Carbohydrate Diet Behaviors “maybe carbohydrate restriction in conjunction with time-restricted feeding might be the best path for people who are looking to lose weight.” ▷ 1:04:25 Avoid Black Coffee on an Empty Stomach if Prone to Acid Reflux Diet “Those who have acid reflux or heartburn, they're prone to that. Then having black coffee in the morning before any food can upset their stomach.” ▷ 1:04:25 Monitor Caffeine Timing and Empty-Stomach Use Behaviors “Those who have acid reflux or heartburn, they're prone to that. Then having black coffee in the morning before any food can upset their stomach... if people have that kind of condition, then maybe they should consider when they drink their first coffee is breaking their overall fast or kind of putting their health at risk.” ▷ 1:20:27 Morning Sunlight Exposure Behaviors “Every time I talk about viewing sunrise or low angle sunlight, getting some sunlight early... One of the things that I hear all the time, because I'm always beating on the drum of getting morning sunlight, even if through cloud cover, is people say, there's no sun here this time of year.” ▷ 1:23:06 Reduce Evening Light Exposure Behaviors “then we had to dim down the light.” ▷ 1:23:53 Camping Behaviors “And Ken took the whole lab for camping. And when they were camping, of course, there is less light and a lot of physical activity hiking during the day. And they all went to bed between 9 and 10.30 PM.” ▷ 1:31:51 Red Light Bulb Tools “I have actually switched to using a red nightlight... So I use it to reduce the cortisol releasing properties of light at night to use red shifted light. So I just use a red light bulb.” ▷ 1:44:33 Sleep in a Dark Room Behaviors “I actually saw a study... that showed that even a hundred lux dim light present in the room while people are sleeping with eyes closed can lead to disruptions in morning blood glucose levels in directions that are not good.” ▷ 1:47:35 Avoid Assignment Deadlines at Midnight Behaviors “And by default, the assignment submission deadline became midnight... So then most of us, most students, they will try to cram as much as possible... and submit at midnight.” ▷ 1:59:30 Mediterranean Diet Diet “We recruited 150 firefighters. We assigned half of them to Mediterranean diet, because you cannot do any harm. You have to give them something good.” ▷ 2:07:40 Reduce Alcohol Intake Behaviors “And when they had to stop eating early, they also reduced their alcohol intake... we saw a significant reduction in alcohol intake in the time ratio eating group.” ▷ 2:07:46 Avoid Using Caffeine to Cope with Shift Work Behaviors “Many shift workers, just to cope with the shift work, they tend to depend on alcohol at night and caffeine in the morning. So they begin their day with caffeine and end with alcohol.” ▷ 2:19:15 Sleep 9 to 10 Hours for Children Behaviors “most sleep researchers agree that children and teenagers should sleep somewhere between nine to 10 or 11 hours because young children, even five to 10 year old, they should sleep nine to 10 hours.” ▷ 2:19:28 Sleep 9 Hours for Teenagers Behaviors “And then the teenagers, actually the recommendation is they should be sleeping nine hours.” ▷ 2:21:01 Wake Earlier and Go to Sleep Earlier Behaviors “So that's why I said, yeah.” ▷ 2:21:30 Bedtime Routine for Children Behaviors “because typically parents feed them and maybe give them a shower or a bath and then they read the bedtime story.” ▷ 2:25:38 Water During Fasting Diet “they just decide, I'm fasting for 24 hours. And they'll still consume water and caffeine, but they'll just fast.” ▷ 2:26:05 24-Hour Fast Behaviors “Yeah, there's actually a rich literature on this complete fast. And in fact, in many religions, people practice complete fast as a way to cleanse their body and people have seen that there are benefits to that.” ▷ 2:26:34 Fasting Clinic Supervision Tools “there are even fasting clinics in Germany where people check in and they're under strict supervision... and they come out pretty well healthy. Of course, they're under supervision, make sure that they are getting the micronutrients, vitamins, and electrolytes.” ▷ 2:26:39 Small Bowl of Soup During Prolonged Fasting Diet “and then they do complete fast, or maybe a small bowl of soup, which has 100, 400 kilocal, and that's all they get to eat.” ▷ 2:26:59 Micronutrients, Vitamins, and Electrolytes During Prolonged Fasting Supplements “they come out pretty well healthy. Of course, they're under supervision, make sure that they are getting the micronutrients, vitamins, and electrolytes.” ▷ 2:28:15 Healthy Fats Diet “people try and limit their blood glucose by only eating a little bit of food, eating mainly fats, mainly healthy? Typically, they'll eat healthier fats of avocados, olive oils, and nuts” ▷ 2:30:03 Ketogenic Diet Diet “the true ketogenic diet is consuming less than 10% of calories from carbohydrate.” ▷ 2:32:11 Metformin Supplements “many people agree, not all, will come to a consensus that it activates AMP kinase... So, metformin kind of activates it so that it kind of, you can say... fasting in a pill.” ▷ 2:32:33 Berberine Supplements “berberine is kind of the poor man's metformin. It's a tree bark extract that also dramatically lowers blood glucose... When I took berberine, and did not ingest large amounts of simple sugars or carbohydrates along with it, I experienced profound hypoglycemia.”