It's really important to understand that you have the
most brilliant pharmacist inside you. And as you learn to fast
more you can train these cells to to slow aging down to become
more metabolically healthy. You don't always have to have this
search for the the one pill that's going to solve
everything.
Dr. Mindy here and I'm back with more science, new science. This
one was published September 29 2021. And it's on what we can
we now know about intermittent fasting and longevity. So if you
are new to my channel, I just want to say welcome. I am a
woman on a mission to get a million people fasting. Fasting
is our path out of chronic disease, it is your path to
better metabolic health. And according to this study, it's
now your path back to anti aging. So I'm really excited to
share this with you hit the subscribe button notification
bell if you are new, and those of you that share my videos out
incredibly grateful for you. Okay, here's the study. Columbia
University's medical school is where the study was performed.
It was published in the journal Nature, which is an incredible
peer reviewed, reviewed journal. And what this study shows it was
done on fruit flies, I want to talk about that in a moment. But
what this study shows the summary quote of the study,
which is always my favorites, these summary quotes, says that
intermittent fasting works inside your cells, 72 trillion
cells you have it works inside your cells to slow the aging
process down. Okay? How many of you want to slow the aging
process down, put it in the comments. I don't know if you're
like me, but I'd like to slow that aging process down for
sure. The other thing that the summary statement said that I
loved was that intermittent fasting is the potential way to
get many health benefits of fasting without the hunger
pangs. Now we're gonna talk about that that was in the
summary statement. So here are some of the key points to this
particular study. First is that they talk about how when you
properly time, your fat, your eating window and your fasting
windows, that that is the key to slowing the aging process down.
Now properly timed is pivotal here. I'm going to dive into
this especially those of you that been fasting with me for a
while, I really want to talk about this proper timing. Now
what they did in this study is they looked at fruit flies. Now
why did they pick fruit flies, it would be really easy for us
to go What does a fruit fly have in common with a human body? Let
me tell you, fruit flies have the same biological clock as us.
So it's helpful when we want to study circadian rhythms when we
want to study things like aging, which the study dead fruit
flies. Also, surprisingly, they share 70% of the same disease
related genes that we have fruit flies have. So we can start to
look at some of the diseases we get as we age, we can look at
that in the fruit fly study like this really neat. So they took
four eating windows, they want to compare these different
eating windows to see if they can move these anti aging
markers. And here were the four eating windows. So they did one
group of fruit flies had 24 hours of unrestricted eating.
One group had a 12 hour window where they could access food.
One group had 24 hours without food and they followed it with
24 hours of eat whenever you want. And then the last group is
what they call intermittent time restricted feeding who, okay
they call it I TRF. And in that group, they gave them 20 hours
of no food. And then they followed that with four hours of
unrestricted eating. So in a 24 hour period, they fasted for 20
hours, and then they ate for four hours. Okay. What they
found this was really interesting is what they found
that was that that last group was where the magic happened. So
it's that 20 hours of fasting, four hours of eating, but they
found that the eating window had to be in the middle of the day.
Now we're going to talk about this for a moment. So the first
thing was that and I want to tell you the results was that in
this intermittent time restricted feeding where you
fasted for 28 for for the female fruit flies, improved longevity
markers by 18%. The male Mark improved longevity markers by
13%. A little bit of a woman study of a female study, but it
is showing Women that we do thrive with fasting, especially
when we're doing it in the proper fashion. But you could
extend your longevity anywhere from 13 to 18%, by fasting on a
regular basis, 20 hours and eating in four hours. The other
thing that they found is that the longevity markers improved
if the eating window was 12 o'clock, to four o'clock,
lunchtime to 4am, every single day was the absolute best eating
window for longevity. Now I want to point out, I look at that,
and I go great. In a perfect world, I'd love to eat from 12
to four, I can totally see where that wouldn't be make a whole
lot of sense. But for my lifestyle, that doesn't always
work. Now what was really interesting about this study is
that they showed that it was the consistency of this 12 to 412 to
four eating window that improve these longevity markers. And
that if you varied from that you didn't get the the same
longevity result. So this goes back to this common question you
guys asked me, which is, what length fast should I do? Where
should my eating window be for certain conditions.
If you want to lose weight, very not eating window, varying your
fasting length that is crucial. If you want to build muscle, if
we can get you to start eating protein earlier in the day, and
breaking your fast with protein that is crucial. And what this
study is showing us is that if you want to improve longevity
markers, you want to slow down aging, that that chunk in the
middle of the day, eating 12 to four consistently is crucial.
This is why there's no one size fits all. And again, we've got
to make this appropriate for your lifestyle, which is why I
like the variation, which is why I like a playful mindset when it
comes to trying out different fast different eating windows
and then identifying for you what works best.
Now one last finding that I really loved was that they
noticed that when these fruit flies did this 12 to four eating
window all the time that not only did longevity markers go
up, but they also improved markers of what they call the
flies healthspan. And they showed that this consistency of
this eating window, increased muscle and neuronal function. So
we know what muscle is we know muscle strength. We also know
that neurons in the brain are really important for memory and
cognition. They noticed that this consistency of this middle
of the day eating window, improved age related proteins
improved the proteins within the cell that control your age or
biological age. And they also saw that there was a change in
your intestinal tissues. So this is goes way beyond longevity, we
can see some other markers that may decline as you age, you can
improve that by this doing that same eating window right smack
in the middle of the day. Last thing I've got to read this
quote because when I get so excited when I look at these
studies, and I start to see that the leaves the head doctors,
head scientists in these studies, see what I see see what
you see and then they write it in a study it just jazzes me. So
one of the lead scientists said that any type and I'm gonna
break this down. Any type of restricted eating is difficult.
Hmm, I think my community has been proving that you can train
your body to fast really easily. And then he goes on to say it
requires a lot of discipline. And most studies on time
restricted fasting in humans have been built, have a built in
cheat day to make it more tolerable if it would be much
easier to get the same health benefits if we could enhance
autophagy pharmacologically specific at night. Okay, what
does that say? That's what the lead study is saying is that
fasting is difficult, but maybe we can come up with a pill to
make fasting easier and you could get the benefits of
fasting from pharmacology. Okay, I just have to I have to say
something to that. It's really important to understand that you
have the most brilliant pharmacist inside you and as you
learn to fast more you can train these cells to to slow aging
down to become more metabolically healthy. You don't
always have to have this search for the the one pill that's
going to solve everything. Fasting gets easier with time.
Put it in the comments if you've experienced that fasting is
getting easier with time. Now, last thing, how do we take a
study like this and how do We apply it to our lifestyle. And
there's two things I want to point out. The first is you've
got to always think, okay, that study showed me that I can slow
aging down if I eat in the middle of the day. But does that
work for me? Does that work for my lifestyle, because if it
doesn't work for your lifestyle, you'll never succeed at it. If
12 to four works for your lifestyle, awesome. If it
doesn't, then move that four hour week window to somewhere
that works best for you. Second thing is I want to go back to
some of these core principles, which is, if you want to lose
weight, we need to vary that that that timeframe, we need to
vary how long how short, when we fast, everything I've taught you
here, if you want to slow aging down, then yeah, this study
could be really helpful to you. And the way that I see us using
new information like this, is maybe you go 30 days, varying
your fats, so that you can start to drop more weight and you can
become more metabolically flexible. Maybe then the next 30
days, you say, Okay, I'm going to build, I'm going to build
more muscle. So I'm going to eat more protein I'm going to eat
earlier in the day, and I'm going to fast later in the day,
and then maybe the next 30 days on, now you're into 90 days,
you're going to use the 12 to four consistent eating window.
So that's one way we can vary it without varying it on a weekly
time period. But it's giving us some clues as to how we can pull
all the science together and use it for our advantage, what we're
trying to do with our health. So let me know if that is helpful
because I realized that as I bring these studies to you, a
lot of them are conflicting, the science is never settled. We're
always learning new things. And right now there's so much
evidence that fasting heals. And as we learn more and more,
you're going to get into this place where you're like Wait,
she
said this two weeks ago, and now she's saying this. So there's a
way to use all of the science and apply it and build it to
your lifestyle so that you thrive with your fasting
lifestyle. So if that is confusing, you want to learn
variation a lot more. This is what we're doing in my academy.
Just put reset Academy in your comments, my team will send you
a link in there we are doing resets, we have zoom calls, I
have courses, I'm really trying to help people customize their
fasting lifestyle. So join me over there so you can be a part
of that experience. And I have some other really cool videos
that I've done on unique ways to fast one of my favorite is the
anti aging effects of fasting specifically on your skin. So if
you're really into these longevity markers, go check out
that video. And as always, tell us your favorite fasting window
your favorite fasting story in the comments so that we can all
learn from them. And I hope that helps