In this episode 13 protocols
▶ 18:07 Time-Restricted Feeding Behaviors “So from both a practical and a health perspective and a purely objective view of how intermittent fasting works and can benefit us, starting to eat each day somewhere around 10:00 a.m. or around noon and then allowing a feeding window that goes until 6 or maybe 8:00 p.m.” ▷ 24:24 Metformin Supplements “Glucose disposal agents such as metformin, which is a prescription drug, or bourberine, which is an over-the-counter substance, will lead to very dramatic reductions in blood glucose.” ▷ 24:24 Berberine Supplements “Glucose disposal agents such as metformin, which is a prescription drug, or bourberine, which is an over-the-counter substance, will lead to very dramatic reductions in blood glucose.” ▷ 24:58 Continuous Glucose Monitor Tools “Nowadays, there are a number of commercially available continuous glucose monitors. I've tried one of these. It involves putting uh what's essentially a patch with a little needle that goes into your skin which is continuing continually, excuse me, monitoring your blood glucose and you can look at it at an app on your phone and you can learn a lot that way about how different foods impact the increases and decrease in blood glucose.” ▷ 25:30 Exercise to Clear Blood Glucose Behaviors “Again, I have to say that glucose clearing agents that involve a walk or exercise, moderate or intense, are going to be a lot easier to titrate and adjust the levels of than things that you're going to take where you have to ingest the dosage.” ▷ 28:49 Use Smaller Meals Spread Throughout the Day Behaviors “For them, eating more meals spread throughout the day, presumably smaller meals, same caloric intake is going to be more beneficial for their hormones.” ▷ 29:00 Transition Into Time-Restricted Feeding Gradually Behaviors “However, if you're going to try timerestricted feeding, I do want to remind you that taking a period of 3 to seven or ideally 10 days to transition into it, not just going flipping from eating to three meals a day that span from 6:00 a.m. to 10 p.m. and suddenly going to an 8 hour feeding window, but rather winnowing down that feeding window about an hour or so per day is going to allow the hormone systems of your body” ▷ 31:21 Fasting-Compatible Beverages Diet “Drinking coffee, provided it is black coffee, will not break your fast.” ▷ 31:27 Caffeine Supplements “Ingesting caffeine in pill form, will not break your fast.” ▷ 32:07 Avoid Sugar During a Fast Diet “First of all, anything that involves sugar, in particular, simple sugars, can potentially break your fast.” ▷ 33:06 Salt Water During Fasting Diet “Many people find that the kind of lightadedness, the shakiness that's accustomed with having slightly low blood sugar can be offset by taking a half teaspoon or so of sea salt or even just a tiny pinch of salt and putting into some water and drinking it.” ▷ 37:01 Ingest Protein Early in the Day for Hypertrophy or Muscle Maintenance Diet “If you're one of these people or you're somebody who really is trying to emphasize hypertrophy or maintenance of muscle, then it does seem that ingesting protein early in the day is beneficial that it can be more readily converted into muscle tissue.” ▷ 37:31 Walk After Eating Behaviors “If you find that you've eaten too close to a period of time in which you would prefer to be fasting, that's when a 30 minute brisk walk or even modest walk after eating can be beneficial.”