June 1, 2023 • 44 mins
Could eating at only certain times of the day lead to weight loss? Possibly!
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Speaker 1 (00:01):
Welcome to Stuff you Should Know, a production of iHeartRadio.
Speaker 2 (00:11):
Hey, and welcome to the podcast. I'm Josh, and there's
Chuck and Jerry's here too, and this is stuff you
should know.
Speaker 3 (00:24):
I can believe how good you've gotten at this after
fifteen years.
Speaker 2 (00:27):
Oh yeah, thank you, Yeah, thank you.
Speaker 4 (00:29):
It's amazing.
Speaker 3 (00:30):
I've had a lot of practice pull something like that
out here, sixteen years in fifteen whatever.
Speaker 2 (00:35):
It is, sure, I mean, I'm full of surprises. I
like to think.
Speaker 3 (00:39):
Speaking of surprises, we want to issue a little CoA
right off.
Speaker 4 (00:42):
The bat here, good idea and a little trigger warning.
Speaker 3 (00:46):
This topic is about intermittent fasting, and you know, there's
just a lot of baggage wrapped up anytime you're talking
weight loss and diet techniques, and especially fast If you've
ever struggled with disordered eating, fasting can be very problematic, obviously,
(01:07):
even intermittently. So uh, and there's just a lot of
emotion and feelings wrapped up in all this stuff. So
we just want to let people know, if the title
didn't give it away, we're going to talk about the
ins and outs and the science of intermittent fasting.
Speaker 2 (01:20):
Yeah, I've had disordered eating pretty much my whole life,
and when I tried intermittent fasting, it really set it off.
Speaker 4 (01:27):
Oh really mm hmm. Interesting, Yeah, for sure.
Speaker 2 (01:30):
Unfortunately, and I also noticed I kind of plateaued really
quickly because I was using it to lose weight. But
one of the things I didn't realize, Chuck, is that
I guess I did kind of realize it, but it's
not at the forefront of your mind that there's a
lot of other reasons besides weight loss that people engage
in intermittent fasting. Based on some studies that have come
(01:52):
down the pike over the last couple decades and especially
the last decade, that show it's quite conceivable that if
you engage in intermittent fasting for a prolonged period of time,
all sorts of health markers like blood cholesterol, blood sugar,
insulin resistance, all this stuff can can really improve.
Speaker 3 (02:13):
Yeah yeah, yeah. But you know, as we'll see, studies
are problematic when it comes to intermittent fasting because there's
been so many of them. A lot of them have
been on mice, a lot of them, some of them
have been on humans. But with any kind of diet,
(02:35):
studies like humans sticking to a diet is tough, so
it's hard to get accurate results, and results study wise
have been kind of mixed.
Speaker 4 (02:45):
And it also the.
Speaker 3 (02:48):
Grabster helped us put this one together. But as Ed
also points out that the media comes into play. So six, eight,
ten years ago, even five years ago, intermittent fasting was
the cool, awesome, amazing new thing, And just in the
past couple of years, I've even noticed that it's like, well,
I'm not so sure about this.
Speaker 2 (03:06):
Yeah, is that correct? Like I have not noticed that.
I guess I have, So people are poo pooing it.
Speaker 4 (03:15):
Yeah, I think, But you know, I think it's like.
Speaker 3 (03:20):
Any diet fad kind of goes out of favor trend wise,
and then I think there are some people in the
media who will then report on like only the negative
studies and not like hey, overall it looks like this
or that.
Speaker 2 (03:35):
I think it's possible that that's what triggers the negativity
towards the diet trend. It's possible is the chicken or
the egg kind of thing, like does the media start
poopooing it or does the problem start poopooing it and
then the other one picks it up? So, uh, For
those of you who have never tried to emittinfesting, that's
(03:56):
one of the things so many people have tried to
manifest because it's really really easy to start. But for
those of you who aren't familiar with it, totally cool.
We're going to explain it a little bit. But essentially,
intermittent fasting is not so much watching what you eat
or even necessarily how many calories you eat, although both
of those are supposed to be wrapped up in it.
(04:17):
But the thing that really differentiates if for those in
the know, from other types of caloric restriction diets, is
that the time you eat, or the amount of time
over the course of a day that you eat, is
really what's important here.
Speaker 3 (04:35):
Yeah, and we'll probably hammer this home a lot, but
while you said and even coaight already that not necessarily
counting your calories, that doesn't mean hey, I got eight
hours a day to stuff my face with.
Speaker 4 (04:48):
Whatever I want to. You're still supposed to eat a
healthy diet.
Speaker 3 (04:53):
There is no way to be healthy and drop weight
without a healthy diet. Let's just say that across the board. Yep, right,
But with intermittent fasting or if, as you said, there's
a few different sub types. The first is also known
sometimes as time restricted eating or time restricted feeding, which
(05:15):
sounds weird because I don't have some big giant grown
up that comes in and feeds me.
Speaker 4 (05:21):
I don't know about you. Why not, chuck, That would
be pretty great. Here comes the plane.
Speaker 3 (05:27):
But this is when you sort of divide your day
up into eating hours and not eating hours, and even
within that. There are different ways to do it, but
one of the most common that you'll see online.
Speaker 4 (05:39):
If you look up, you'll.
Speaker 3 (05:40):
See the number sixteen colon eight, and that is sixteen
hours off and eight hours where you can eat. And
that's you know, if you're just a regular daytime worker
who sleeps at night. The good news about this one
is about half the time that you're not supposed to
be eating, you'll should be sleeping.
Speaker 2 (06:00):
Yeah, because that's the thing we all fast anyway, from
the when we sleep, we're fasting. This is just kind
of extending it a little more, making it a little more.
Speaker 3 (06:08):
Deliberate, unless you sleep walk in eat that's true.
Speaker 2 (06:13):
Yeah, if you're on ambient and eat butter.
Speaker 4 (06:15):
Yeah, ambien, I could remember which one it was.
Speaker 2 (06:18):
There's a few variations of this that like you said,
I'll fall into time restricted feeding or diet. I've heard
sixteen eight more than anything to just kind of encompass this,
this whole category, but there's like fourteen ten. There's o MAD,
which stands for one meal a day. Essentially, what you're
doing is you're just limiting how much you eat again,
(06:40):
and when you eat it's sensible and that and doing that,
you're fasting intermittently. You're doing it every day, So the
intermittent fast takes place over the course of twenty four hours,
not necessarily anything longer than that.
Speaker 4 (06:52):
That's right. The next way you might hear.
Speaker 3 (06:56):
As a way to go about it, it's pretty common,
is five in two and these are days of the
week instead of hours of time.
Speaker 4 (07:03):
So that means that for.
Speaker 3 (07:05):
Five days of the week, you're pretty much eating your
normal diet again hopefully that should be a good healthy diet.
And then on those two days you're either not eating
at all or you're eating really, really really low calories.
I've seen two hundred to six hundred calories a day,
And you probably shouldn't do this two days in a row,
(07:27):
but I'm sure some people do it.
Speaker 4 (07:28):
Two days in a row.
Speaker 2 (07:29):
You actually don't really want to do it two days
in a row. There's no benefits to it, and it
can actually be counterproductive because, as we'll see, you can
enter what's called colloquially is starvation mode, where your body
starts hanging on to fat stores and slows your metabolism,
which is the opposite of what you want if you're
intermittent fasting for weight loss. So you really don't want
(07:51):
to go beyond twenty four hours, but you just do
two days out of every seven, and just nonconsecutively.
Speaker 3 (07:58):
Yeah, because if you, like said that, starvation mode, your
body thinks you must be lost in the woods or
the desert or something, right, because you're alive. You're not
putting anything in me, so I'm going to slow things
down metabolism wise.
Speaker 4 (08:12):
Right.
Speaker 2 (08:13):
The third one is called the fasting mimicking diet or FMD.
It's also sometimes called the warrior diet.
Speaker 4 (08:19):
I had never heard of this one.
Speaker 2 (08:21):
It's essentially like a time restricted one. But really what
you're just doing is eating one like decent sized meal,
but again really well put together, like fats and proteins
and vegetables and stuff like that. But it's a good
sized meal. Toward the end of the day and then
throughout the day maybe you're nibbling on some other like
(08:41):
vegetables or nuts or something like that. So again it's
time restricted. But the emphasis of this is to like
keep up your nutrients just enough so that you can
stay ripped. Like if you're an athlete or you're really
into exercising, but you want to intermit and fast for
other health benefits, this is probably the one you should do,
because we should say it's no joke that when you fast,
(09:05):
especially if you fast more than twenty four hours, you
start to feel a little weak, You start to get
some brain fog, you start to notice that you are
definitely not up to snuff. Yeah, so you want to
be up to snuff if you're training, but you're still
on if war your diet friend.
Speaker 4 (09:23):
That's right.
Speaker 3 (09:25):
So Ed points out, and we should also reiterate that
fasting means that you're not consuming calories. You want to
drink water. You want to drink a lot of water,
and you can also drink coffee. You can also drink tea.
You can't dump a bunch of sugar and creamer in it.
But people also modify if a little bit and be like,
(09:46):
all right, you know what, I'm going to eat a
little bit of yogurt in the morning, or I'll put
you know, I'll have a couple of carrots at noon,
or maybe i'll have that creamer in the coffee, so
like a little bit of calories coming in. But that's
still sort of generally considered a fast, right.
Speaker 2 (10:03):
That was, I couldn't do that, Like I could coast
for a very long time if I just didn't eat.
Speaker 4 (10:09):
I can do that too.
Speaker 2 (10:10):
Once I started eating, it was all over. Like I've
just wanted to eat everything in sight, so I would
put off eating as long as possible.
Speaker 3 (10:18):
I'm kind of the same way. I think there's a
misconception like when someone like me has extra pounds that
I just like eat all the time, and I don't.
I can go a long long time without eating and
I'm fine. I'm not like, oh I'm hungry, And I
don't think it's just like mind over matter. I just
I can do that. It's I have a terrible metabolism,
(10:40):
awful genetics, and I'm learning now to eat the right foods.
Speaker 4 (10:44):
But I think when I just don't judge people.
Speaker 3 (10:48):
If you see someone that sober weight, it doesn't mean
that they just constantly are stuffing their face because that's
not the case.
Speaker 2 (10:52):
Yeah, I mean, and even if they are, who the
heck are you to judge them? Like? Leave them alone?
Speaker 4 (10:57):
Yeah, shut up anyway.
Speaker 2 (10:58):
Yeah, they're either they're living their best life or they
have a terrible burden to bear in either way, just
leave them alone.
Speaker 4 (11:04):
Yeah. I think that's a great stuff. You should know.
Speaker 3 (11:06):
T shirt is on the front, shut up anyway on
the back, just leave them alone.
Speaker 2 (11:11):
That's right, So new motto.
Speaker 4 (11:13):
I love it.
Speaker 2 (11:14):
We need a colon in between the two.
Speaker 4 (11:16):
Yeah, between everything.
Speaker 2 (11:17):
So do you want to talk about the whole idea
behind this?
Speaker 4 (11:20):
Yeah?
Speaker 2 (11:21):
All right, So fast thing basically is based on the
idea that when we metabolize energy, it usually comes from
the food we just eat, and if we have some leftover,
some of that glucose is really what it breaks down to,
is stored in our muscles is something called glycogen, which
(11:43):
is a really quick available burst of energy that we
can release if we need be and then beyond that,
once those glycogen stores are replenished, it could be converted
to fat for like long term storage. Basically, that's the
way you can look at it. If you don't eat,
then you don't have that initial amount of energy to
burn through to power you through the day. So you
(12:06):
have to go from the beginning to your glycogen stores,
which you can burn up quite quickly if you're exercising. Yeah,
that's really what they're for. And then after that you're
gonna start burning fat. And when you burn fat, something
called ketones are released. And if you're into intermittent fasting,
this is the sweet spot that you feel like hitting.
Speaker 3 (12:26):
Yeah, And if you've ever done like Atkins or any
other sort of slow carb or no carb kind of eating,
then you know all about ketones. They talk a lot
about ketones and ketogenesis. You could also refer to it
as the metabolic switch. And that's the point where your
body switches over and says, Okay, I need some energy
(12:48):
and the only place that I can get it here
is the fat stores. And you have entered ketosis at
that point. And that's a big part of a low
carb or no carb diet and a big part of yeah.
Speaker 2 (13:01):
And key tones are basically what replaces glucose. When you
burn your fat, the key tones are released, and that's
what you're running on energy. But the thing is is
your body's not set up to run on key tones
for very long, which is why intermittent fasting is much
safer than fasting fasting because as keytnes build up in
(13:21):
your blood, it makes your blood acidic, which ipso facto,
can eventually lead to coma and then death. And for
people who are diabetic, especially I think type one diabetic,
but I'm pretty sure for all people with diabetes. It's
really hard for your body to balance keytnes in the
first place, so they build up much more quickly than
for other people. So that makes it even intermittent fasting
(13:44):
very dangerous if you have diabetes. And I don't know
if we said this or not, but I mean it's
it's very smart if to number one, find a doctor
or some sort of healthcare provider that you whose opinion
you trust and look up to, and then number two
talk to that person about whether or not you specifically
(14:05):
should undertake internet and fasting. Yeah, and if you have diabetes,
I'm guessing they're probably gonna say, nay, probably shouldn't.
Speaker 4 (14:12):
Yeah.
Speaker 3 (14:13):
I have a great GP now that I've had for
a number of years now, and I finally sort of
got to the point where I've locked in a GP
that has gotten to know me, and it's that relationship
with a doctor I always wanted where I feel like
he likes me and cares about me and like knows
me and my.
Speaker 4 (14:33):
Health to a degree, you know what I mean.
Speaker 2 (14:34):
Yeah, that's cool.
Speaker 4 (14:35):
So it's really good and worthwhile.
Speaker 3 (14:37):
I don't not want to go to him, in fact,
I probably And he's got a great messaging system, which
is awesome because you don't feel like you have to
make an appointment for everything. But I probably bug him
too much and I'm too proactive about health stuff, if
that's possible. But it's really beneficial, you know, like to
have a doctor that's invested in you, because then you
(14:59):
can and say, you know, hey, doc, I'm thinking about
trying this, and they'll they'll know you and they're not
just reading from a script, and they'll say, you know,
it's probably not a good idea to do that, or
this might work for you. Give it a shot, and
maybe come see me in three months and we'll do
some blood work and check you out.
Speaker 4 (15:13):
Right. Good stuff.
Speaker 2 (15:15):
That is great stuff. You're very lucky, very fortunate, Chuck.
Speaker 3 (15:18):
Yeah, I feel like I went many years without having
a good GP. And didn't go to the doctor a
lot because of that.
Speaker 2 (15:25):
Well, that's an excellent reason not to go to the doctor.
Like you said, you don't want to go to the doctor.
And then either the doctor might be making you feel
bad about yourself, which is a terrible, terrible thing for
a doctor to do, or if you feel like they're
phoning it in and just kind of giving you boilerplate advice, right,
that doesn't really make you feel any better either. So yeah,
(15:46):
I mean to finding really good doctors. Man, hang on
to that guy.
Speaker 4 (15:50):
Yeah, and he cusses in front of me, which I love.
Speaker 3 (15:53):
Oh yeah, and he recognized and complimented my pavement shirt
last time I was in.
Speaker 4 (15:58):
Oh, so, like he took all the boxes.
Speaker 2 (16:00):
Wow, yeah, he really does. What a dream boat.
Speaker 4 (16:03):
Yeah, Doctor Ramsare'll shout him out.
Speaker 1 (16:05):
He's great.
Speaker 2 (16:06):
So I say we take a little break and we'll
come back and talk about what studies say about all
this stuff.
Speaker 1 (16:11):
Let's do it.
Speaker 2 (16:34):
All, right, Chuck. So, there have been a tremendous number
of studies on intermittent fasting, going back. I think to
the sixties is when it really started to kind of
get underway. But it really picked up in like the
twenty tens. Yeah, and that's when everybody was like, oh,
this stuff is so great, it's amazing, and like one
(16:54):
study came in and said it's great, so now we're
all going to try it. Since then, things have kind
of leveled up a little bit. Like you said, people have,
if not started to pooh pooh it, at least started
to look at it with a little more skepticism as
you should anything like that. Yeah, agreed, But if you
look at the major meta studies that look at really
high quality studies together, it seems like it's backed up
(17:20):
that there is something to this, especially in realms outside
of weight loss.
Speaker 3 (17:27):
Yeah, and we'll kind of go through those in a sec.
But Ed did point out that, like what you're looking
at is calorie restriction in general is what IF accomplishes.
It's just sort of in the way that it does it.
So calorie restriction is going to improve You know, you're
gonna lose weight if you've taken less calories. It's kind
(17:48):
of a no brainer. You'll probably end up with better
health markers as a result of fewer calories, and a
lot of studies say like, hey, this is sort of
like any other calorie restriction and that you're gonna.
Speaker 4 (18:00):
Lose some weight. But if is.
Speaker 3 (18:05):
Easy easy to follow, or I guess it's say easier
to follow for some people than calorie counting. There's a
lot of great apps out there, a lot of great
fitness trackers where you can enter the foods you eat,
enter the drinks you have and stuff like that, and
all the snacks and your exercise, and it'll keep track
of all that for you. So it's easier than ever
before to do that, but it's still really hard for
(18:28):
some people like me to do that. I go through
periods where I'm really good at entering all that stuff,
and then I got to the point where I was like,
I know how to eat, I just need to do that.
I'm really tired of I can get off my phone
every time I put something in my mouth. So it's
not a great fit for me. But something like intermittent
fasting is just sort of you know, if you're doing
(18:52):
sixteen eight, that's all you got to remember and then
just eat sensibly.
Speaker 2 (18:55):
Right. The upside of the whole thing is that the
recommendation is eat fewer large meals, and scientifically speaking, a
large meal is a thousand calories or more cut some
of those down to six hundred calories, seven hundred calories even,
and you will start to lose weight, especially if you
(19:17):
convert the fried I think they call it an obisagenic
diet lots of sugar, lots of fried foods are also
called the American or standard American diet. If you convert
that to healthier stuff and you're knocking some of the
calories off, you really will see good results, especially if
(19:37):
you can change your attitude toward food and come to
appreciate that, then you can make it like a long
term adaptation. The point here is it doesn't matter how
you approach that, whether, like you said, counting calories and
staying within a certain window every day or just doing
it through intermittent fasting. That's a good way to cut
(19:58):
out a thousand calori. Just don't eat past a certain
time and make sure that that time comes before you
typically would eat a thousand calorie meal.
Speaker 3 (20:07):
Yeah, and A and I guess there's you know, just
a lot of first hand accounts in this one, because
I've struggled with weight for a lot of my life.
But for me, it's like I had to get to
that point that I've only just recently gotten to where
it wasn't about like denying something that I craved, but
(20:29):
it was about looking at something that I really loved to.
Speaker 4 (20:33):
Eat and been like, ugh, God, now I can't eat that,
you know what I mean?
Speaker 1 (20:37):
Yep.
Speaker 4 (20:38):
Like now, when I see a big like cheese, greasy cheeseburger.
Speaker 3 (20:42):
And fries, I don't go, oh God, that looks so
good and I want it so bad, but I can't
have it. I look at that and I go, my god,
that looks like, you know, a heart attack on a plate.
Speaker 4 (20:52):
I can't like.
Speaker 3 (20:53):
It's not appealing. It's a little bit appealing, but it's
not as appealing looking, you know what I mean.
Speaker 2 (20:59):
Yeah, And I'm glad you yourself, because I don't think
it is meant to be a switch where you go
from oh my god, I want that burger to gross
I'll never eat that again. I'm sure that happens for
some people, but I don't know that that's realistic for
the majority of people. Instead, like a really well crafted
burger like that is pretty rare. We talked about this
(21:19):
in the Fried Chicken episode. If you just held out
for really genuinely good fried chicken and that's the only
kind you ate. You would automatically start eating less fried chicken.
Same thing with the cheeseburger, same thing with anything that's
unhealthy or bad for you. I'm making scare quotes right now. Yeah,
if you just stick to the ones that are worth it,
if you set a bar for yourself and say that
(21:41):
is not worth it, this is worth it, and you
indulge in the worth it stuff once in a while,
then you find like that makes the whole thing so
much easier. It's just denying yourself time after time after time.
No one can keep that up. Yeah, it's not even
worth trying. It's finding what's modern for you, and then
(22:01):
from that point on you can build like a different
relationship with food. I've been through the same stuff as you,
and I'm actually I'm pretty good at exposure where I'll
go through the grocery store. I'll purposely go down aisles
that I don't need stuff from, that has snacks and
treats on it, just just to be like, this isn't
worth it. I don't. It's not going to look anything
(22:23):
like it does on the box. It's not gonna taste
anything like what the ad is making me think. It's
gonna taste like it's literally not worth it. And I've
actually kind of gotten pretty good at that to where
every once in a while I'll be like, no, this
is actually totally worth The slice of Public's cake is
worth it. I'll take that once in a while, but
(22:43):
certainly not every time, and certainly not with any snack
I passed in the grocery store.
Speaker 3 (22:48):
Yeah, I just judged a I was a oh yeah,
a quote unquote celebrity judge. Yeah, at the Kirkwood Spring
Flings Wing Fling. And first of all, it was so
much fun. I would be a judge in any food
contest ever because it's I've never done it before and
it was just really fun to sit and taste the
(23:09):
food and like to rate it according to the scale.
Had a really good time. But it was fifteen chicken wings.
Some of these were the big, huge double wings, you
know with the drum and the flat and you know
the one I like probably five of them all the
way through because they were that good. But the others
I just like ate a bite or two and tasted.
(23:30):
But then I looked at the plate at the end
and all of those wings and I was just like,
how did. I used to sit down and just scarf
through twelve to fifteen chicken wings like it was nothing.
It's like, that's just so much stuff.
Speaker 4 (23:44):
Yeah, and that's just a mental hurdle.
Speaker 3 (23:47):
I guess I finally got over. But again, you know,
stiffing for everyone. And I'm not saying my problems are solved.
It's it's where I am right now, you know.
Speaker 2 (23:56):
Yeah, And I wanted to say something for those of
you who are into a body positivity believe that you know,
diet culture is very harmful. I totally respect that. That's
You're right. We're not speaking to you, We're not trying
to convince you to think otherwise at all at all.
This is not for you. But there are plenty of
listeners out there who are in the same boat that
(24:18):
you and I are in, Chuck, that want to lose
weight and have struggled with us for so many years.
And yeah, I guess we're just sharing what's worked for us,
which may or may not work for you. But I
just don't want anybody to think like we're shaming anybody
who's not trying to lose weight, not at all. Hopefully
you know us that well or well enough by now
to know we wouldn't do that, but I feel like
it's worth it's worth pointing out just because it can
(24:40):
be such a sensitive subject for people. Yeah, understandably.
Speaker 3 (24:44):
So yeah, I mean, I do believe that you can
be very healthy at a range of weights.
Speaker 4 (24:49):
I'm talking about for me.
Speaker 3 (24:51):
I don't mean I want to look good in my
bikini bottoms. I like have some poor health markers at
my age. You know, it's just inevitable. And I want
to be around for my daughter, and I want to
be around to record this dumb show.
Speaker 4 (25:07):
You'd be so mad if I dropped dead.
Speaker 2 (25:09):
I would be pretty upset. I would kick your corpse.
Speaker 4 (25:14):
You bet.
Speaker 2 (25:14):
Yeah, you just had to eat that last fried chicken cheeseburger,
didn't you.
Speaker 4 (25:20):
I'd put your ashes in a punching bag and I'd
box it.
Speaker 2 (25:25):
That's a really great idea. Yeah, not for you, but
I'm saying, like, if you're a boxer, you could definitely
do worse with your ashes.
Speaker 1 (25:32):
Oh.
Speaker 3 (25:32):
I thought you meant, like, you know, did you hate
your parents? Put them in a heavy bag and beat
them up for the.
Speaker 4 (25:37):
Rest of your life.
Speaker 2 (25:38):
That works too, man.
Speaker 3 (25:40):
Uh, this got really dark, all right, So let's look
at some of these metas studies and what they've revealed, because,
like I said, a lot of these have been done
on mice and stuff like that. There's less research on humans,
but still a lot. I think ed said there were
like three hundred IF studies last year alone, But in
twenty twenty, NIH looked at a bunch of studies that
(26:03):
went back several decades and said this, Hundreds of animal
studies and scores of human clinical trials have shown the
intermitt and fasting can lead to improvements in health conditions
such as OBCD, diabetes, cardiovascular disease, cancers, and neurological disorders.
So you know, there you go, that's a meta study analysis.
Speaker 2 (26:25):
Yeah, by the NIH, which I mean they typically hopefully
don't throw their weight towards something that's illegitimate.
Speaker 4 (26:33):
Yeah.
Speaker 2 (26:34):
I mean, it's so hard to find anybody to trust.
Everyone's got such an agenda these days. But I mean,
if you're going to trust somebody, it might as well
be the NIH, right. So yes, they basically said you
there are other health benefits out there besides just losing weight,
and that it could conceivably be worth trying. One of
(26:56):
the things they pointed out was that when you release keithnees,
it basically triggers your body to go into a defensive state,
anti inflammatory state, Your immune system kicks in. There's all
sorts of of things that happen and change in your
body when you start burning fat. And one of the
(27:17):
things that it does is it starts kicking off your
defenses against metabolic stress. I didn't know what that was.
It's not metabolic syndrome where you have like insulin resistance
and basically pre diabetes or maybe diabetes. This is different.
This is what happens when you exercise and you start
(27:39):
tearing up your muscles. That actually triggers your body's defenses
to rebuild and repair and build more muscle. It's the
point of exercising your resistance training, and that one of
the things that happens with keytnes is it actually helps
that process go more smoothly of repairing and building muscle.
(27:59):
So at least one study is found that if you
exercise using if that it can actually help build muscle.
That's one study that we turned up. But it makes
logical sense if that's what ketones do.
Speaker 4 (28:17):
Yeah, I agree.
Speaker 3 (28:19):
Other people have come out to just to point out
that since intermittent fasting isn't just one thing, and there
are quite a few different subtypes and ways to go
about it. That it also can complicate studies because you know,
some people might qualify five to two or sixteen eight
or the omad was it omad?
Speaker 4 (28:38):
Yeah?
Speaker 3 (28:39):
Omad or warrior diet as intermittent fasting. So you know,
for a study, you should be comparing apples to apples.
Speaker 2 (28:45):
Yeah. One other big criticism of the enthusiasm for interment
fasting is a lot of these studies they leave off
like in mice or you know, in rats. So like,
for example, there's a there's big talk about converting white
fat to brown fat. Brown fat is much easier to burn,
and it's how you lose weight. Basically, it's how you
(29:08):
burn fat, and that intermittent fasting helped turn more white
fat to brown fat in mice. That's not necessarily something
that you see in humans, but at least in mice
with intermittent fasting, it is. So if you hear like, oh, yeah,
it helps you burn fat faster, ask yourself like, wait, how,
and then secondly, how did they figure that out?
Speaker 4 (29:29):
Yeah, that's a good good point. Should we take a break, Oh, sure, sure,
all right, let's take our.
Speaker 3 (29:34):
Second break, and we keep kind of teasing a little
bit some of the more positive health outcomes that you
can have, and we're going to get to those right
after this. All right, we're back with some promised bullet
(30:08):
points as Ed has them. And you already talked about
the brown fat and mice.
Speaker 2 (30:13):
Don't take the brown fat.
Speaker 4 (30:15):
That's right. I had never heard of white fat and
brown fat. It seems crazy.
Speaker 2 (30:20):
Brown fat sounds kind of tasty, you know, like fatty
gravy is what it seems like to me.
Speaker 4 (30:29):
We love the brown fat, though.
Speaker 3 (30:31):
I think brown fat like is your body's way of
like heating your body up right, like you're upping your
body temperature.
Speaker 2 (30:37):
Yeah, so this is totally me armchairing this, but from
the research putting together different threads of research from this topic,
white fat is probably the deep storage of energy and
then the process of burning that fat. Part of that
is converting it to brown fat. First, That's my.
Speaker 4 (30:57):
Guess, which you do in a cast iron skillet.
Speaker 2 (31:01):
That's right, you brown some fat.
Speaker 4 (31:03):
That sounds good, all right.
Speaker 3 (31:04):
In mice once again, and some of these are in
human and we'll point that out. But in mice, it
did show that you had improved metabolism and improved intestinal
function with an IF diet.
Speaker 2 (31:17):
And specifically intestinal stem cell function. And they think that
at the stem cell intestinal stem cell level is where
disorders like type two diabetes, obesity, and colon cancer happen.
And it's from an excess nutrient uptake, they think, which
releases way more hormones than normal, and thus it leads
to all these problems. And so what they were saying
(31:38):
in mice, it actually curbed that, which is really helpful.
Speaker 3 (31:43):
Yeah, and you know, it's reducing inflammation our old friend.
Speaker 4 (31:46):
That we just talked about exactly all right, I guess
our old enemy, I said that wrong? What else? All right?
This one's in humans.
Speaker 3 (31:54):
It can lead to a reduced resting heart rate, lower
your bad cholesterol which is the LD, and reduce your
risk of cardiovascular disease.
Speaker 2 (32:03):
That's right. Also reduces fasting blood glucose and insulin levels,
so that reduces your diabetes related symptoms. One too in humans. Yeah,
thank you for pointing that out. Sure, what about the
next one in mice?
Speaker 3 (32:20):
Reduction in oxidative brain damage. So what we're talking about
is potentially a reduction in symptoms of Alzheimer's.
Speaker 2 (32:28):
Yeah, and they found something similar in humans, not necessarily
a reduction in Alzheimer's symptoms yet, but at least an
increase in cognitive performance, which kind of contradicts what I've
experienced where you get brain fog after a while. But
what they've kind of traced it to is that it
helps mitochondria function in the brain. Mitochondria the little powerhouses
(32:48):
of the cells, and that it also aids in neurogenesis,
so it's actually help you're actually developing more neurons than
you would if you weren't. Intermittent fasting is what that
study showed.
Speaker 3 (33:00):
Yeah, I hope you can pronounce this next word, what
ketogenesis can release?
Speaker 2 (33:07):
What is that at aponectin?
Speaker 1 (33:09):
Hm?
Speaker 4 (33:10):
Okay, very nice? What is that?
Speaker 2 (33:12):
At a Pnnectin is a homeostatic signal hormone, And basically
what it does is it helps regulate glucose levels, helps
in lipid metabolism, helps in insulin sensitivity, It helps move
insulin into the cells where it's the where the insulin
is carrying the glucose, helps an insulin production. It's basically,
(33:34):
you want a decent amount of adiponectin in your in
your blood stream because it's a very helpful balancing act
balancing hormone.
Speaker 3 (33:44):
All right, So those are some positives. Ed pointed out
that there's there are a lot more bullet points he
could have included, did you have any extras you want
to throw in there?
Speaker 2 (33:54):
There's another one that it also moderates leptin, and leptin
is a hunger signaling hormone that we've talked about before,
but it's produced by adipos, right, so your body's like, oh,
I've been burning some fat, I'm going to release some
leptin and make you feel hungry. So it triggers hunger
and food consumption. And if you have too little leptin,
(34:14):
you're going to be hungry all the time, like starving,
and you're going to overeat even though you don't necessarily
need it. If you have too much leptin, your body
will actually become desensitized to it and leptin resistant, and
so it's going to have the same effect as too
little leptin. You're going to be hungry all the time
and keep putting on weight. So intermittent fasting seems to
moderate your leptin levels to a kind of like a
(34:36):
goldilocks zone of where you want it the.
Speaker 4 (34:40):
Old Goldilocks zone.
Speaker 2 (34:41):
It's such a great analogy.
Speaker 4 (34:43):
It really is, because it means it's just right yep.
Speaker 3 (34:47):
If you wondered about how it compares to other kind
of more recent diets. Althout, Mediterranean is not recent at all.
It's as old as the as the world.
Speaker 2 (34:58):
As old as the Bronze A.
Speaker 3 (35:01):
But you know, sort of talking about the Mediterranean diet
has become sort of trendy lately, as well as paleo.
Speaker 4 (35:07):
And there have been studies.
Speaker 3 (35:08):
It was one in twenty twenty that compared Paleo Mediterranean
and IF, and I think in those groups, IF lost
the most, yeah, compared to the other two. Everyone lost
weight training diet is a great way to eat. And
I've never done paleo, but I've heard good things about
that too. But one point that ed found in the
(35:31):
study is that people on IF and Mediterranean adhere to
these diets about twenty percent more than on the Paleo
And it's just common sense.
Speaker 4 (35:45):
It's as if.
Speaker 3 (35:46):
It's a diet you're doing for health markers or weight
loss and you're not sticking to it, then you're not
really going to get the real result of what that
diet means or how it affects you.
Speaker 2 (35:54):
Yeah, and you know, I meant to point out at
the very beginning of the episode where we were talking
about how you know, like some there's just all diets
are fads. The Mediterranean one seems to be the one
diet that bucks that trend because it's been around steady
since the nineties easily, I would say even early nineties
is when it became.
Speaker 4 (36:15):
Popular, well as far as labeling it that right.
Speaker 2 (36:18):
Right exactly, but then so so non Mediterranean people trying
a Mediterranean diet I think really kicked off in the nineties,
and I mean people are still trying it now and
some people have adopted it and kept it, and I
just feel like that that's the one that's that's the
most doable for people in my in my opinion.
Speaker 3 (36:39):
Yeah, because it's you're not I mean, you're denying yourself
like stuff like fried chicken, but you're still eating like
really good food.
Speaker 2 (36:47):
I mean, I guess if you cook the fried chicken
as a boneless, skinless chicken breast and olive oil, that's
fried chicken, right.
Speaker 3 (36:54):
Yeah, but Mediterranean like you're eating good fish, like you know,
those are some of the hallmarks of that diet as
olive oil and fish and wine.
Speaker 2 (37:02):
Don't forget the wine.
Speaker 3 (37:03):
Wine and nuts and things like that, like that's all
yummy tasty anyway, So uh, it's I agree he's finding
good fish is sometimes the problem for if you live Inland.
Speaker 2 (37:15):
Yes, it really really is. It's sad but true. Although
have you been to beatlecat In? I think m M
Park for a little five.
Speaker 3 (37:23):
I have been there many, many times. Is one of
the places that I like to take out of town
guests because it's great, fun and lively and delicious and
really quickly. One of my co judges at the wing
Fling was Ford Fry, who's uh oh really big Atlanta
restaurateur and that's one of his places.
Speaker 2 (37:38):
Yeah, he's a big shot.
Speaker 4 (37:39):
Yeah him.
Speaker 3 (37:42):
He was next to me actually, but he and my
brother are old friends. They their kids played baseball and
stuff together. So, uh, sport's cool.
Speaker 2 (37:49):
That's great. So you already knew him before you judged
with him.
Speaker 4 (37:53):
I had met him once.
Speaker 3 (37:54):
He was very kind, and when his original flagship restaurant
JCT was open, we had a big Mother's Day or
birthday dinner there with a bunch of my family and
he comped the whole meal. It's like ten of us. Wow,
and uh, that was my first experience with Ford, so.
Speaker 2 (38:10):
Just good dude, it's a great first experience.
Speaker 4 (38:11):
What are you gonna say about Beetlecat though, Well, they
have like.
Speaker 2 (38:14):
The best giant shrimp you will find in the state
of Georgia by far, maybe even including Inland Carolinas.
Speaker 3 (38:22):
Okay, you know what that means is Ford's got a guy.
Speaker 2 (38:25):
He has a great guy. And also, every once in
a while people will email us and be like, Hey,
I'm coming to Atlanta. Where should I eat? Just look
up a Ford Fry restaurant and go to it, and
there's you will not go wrong. You cannot go wrong
at a Ford Fry restaurant in Atlanta. It's true.
Speaker 3 (38:40):
Yeah, he's got a great Italian place, great Mexican place,
great seafood place.
Speaker 4 (38:43):
Yep. He kind of covers all the bases.
Speaker 3 (38:46):
And I would recommend upstairs at Beetle Cat unless you're
young and like to party. Downstairs as a little rowdy
for me, Yeah, yeah, like it upstairs.
Speaker 2 (38:54):
I've only ever been there during the day and it
was not rowdy, but it looks downstairs. Yeah, downstairs, it
gets a.
Speaker 3 (39:00):
Little rowdy in that I can imagine for a fish restaurant.
Speaker 2 (39:04):
Yeah, so this is how four Fry's restaurants work. I
think we were right. Now, seriously, you got anything else
on intermittent fasting? Oh wait, there is one more thing?
Speaker 3 (39:14):
Go ahead, Yeah, yeah, we should talk a little bit
about circadium rhythm fasting. It is another subtype of intermittent fasting.
And it's almost like the eighteen six is it eighteen
six six sixteen eight, sixteen eight, but the whole key
(39:35):
with the and they found really good results and I'll
let you kind of put the cherry on top of
that result with the mice. But what it really means
is doing restricted eating like that, but really focus on
the morning. So like maybe an eight am to six
pm is when you're eating, or even five pm, and
like literally nothing after that.
Speaker 2 (39:53):
Yeah, every once in a while you'll find somebody who's like, no,
you need to have your biggest meals earlier. I've heard
it put is eat breakfast like a king, lunch like
a queen. And I can't remember the last one, but
basically not royalty for dinner.
Speaker 4 (40:10):
Dinner like the guy who sweeps up the hoop and
the horse.
Speaker 2 (40:12):
Exact exactly right. So, and the point is you're just
eating your highest energy food earlier, and that's actually tied
to circadian rhythms. And one study on time time restrictive
feedings found that mice lived up to thirty five percent
(40:33):
longer lifespans if they did circadian timed feedings. And I
think they were doing this, like they were probably testing
the mice as hormones to determine whether they should be
fed right then or not like that level. But you
can still do it by what you just said, like
start eating a little earlier, restrict your food in the evening,
(40:54):
and then eat the most towards the beginning of the day.
That would qualify as or circadian timed food or circadian
timed feeding. And if you did that, if you're an
average person in the United States average lifespan is seventy
seven years, you'd add twenty seven years onto your life
(41:16):
if that worked out for you like it did the
mice in that study.
Speaker 3 (41:19):
Yeah, and we should point out in that study that
was thirty five percent longer for specifically the circadian rhythm
model compared to ten percent longer for just regular intermittent
restricted feeding.
Speaker 2 (41:33):
Yeah, still nothing to sneeze at.
Speaker 3 (41:35):
Nothing and you know ten percent? Do you really want
to live thirty five percent longer?
Speaker 2 (41:39):
I mean, if it's healthy and you don't care about
your loved one, sure, yeah, I'm just going. Or if
you make new friends really easily. Yeah, you got anything else?
Speaker 4 (41:49):
I got nothing else.
Speaker 2 (41:50):
I don't either, which means, of course, everybody, it's time
for a listener mail.
Speaker 3 (41:55):
All right, I'm gonna call this one a listener from
the Czech Republic. Oh nice, Yeah, this is a good one. Hi, Josh,
Chuck and Jerry. My name is Otakar, and I live
in the Czech Republic. I started listening to the show
about two years ago when I started a forty minute
commute and I've never listened to I had never listened
to any podcasts before, so I asked Google to give
(42:16):
me some options, and that's how I found stuff you
should know.
Speaker 2 (42:19):
Thanks Google, That's.
Speaker 3 (42:20):
Right, it was exactly what I needed. I really like
the way your podcast is basically a normal conversation between
two guys we're from the same generation as I am,
about so many interesting topics. Maybe I wouldn't find some
of the topics interesting myself, but because you research the
things and talk about them in such a great way.
There's always something worth remembering for me.
Speaker 2 (42:40):
Nice, thank you, it's very nice.
Speaker 4 (42:42):
This whole thing is just a very sweet letter.
Speaker 2 (42:44):
I love it.
Speaker 3 (42:45):
I've always been curious about things and good and remembering
random facts that I've heard somewhere, So your show is
just the perfect way for me to find out something
new that I might want to look a bit more
into later. I often wonder if teaching at schools should
actually be done by two people being a conversation about
a subject.
Speaker 2 (43:03):
How about that pretty cool? I mean, wasn't that like?
Isn't that Platonic or Aristotelene like? It's some form of
probably Socratic, Socratic Socratic. Yea, so great, it.
Speaker 4 (43:14):
Is so great.
Speaker 3 (43:17):
I guess there's a very little chance that you're going
to do a live show in the Czech Republic.
Speaker 4 (43:21):
That's probably right.
Speaker 3 (43:22):
But if any of you would ever travel to Prague,
let me know. I can give you some hints about
where and when to go see the best of Prague.
Speaker 4 (43:29):
So thank you very much for what you do.
Speaker 3 (43:31):
I find the fact that there are people like you
who like to explore things and talk about them in
such an enthusiastic kind and often funny way very comforting.
Speaker 4 (43:40):
Best regards, O Takar.
Speaker 2 (43:42):
Man, O Takar, that is a very sweet, very sweet emil.
Thank you very much for sending that to us. And
Prague is definitely on my list for sure.
Speaker 4 (43:51):
I've been, but it was a long time ago.
Speaker 2 (43:53):
Yeah, you need to go back. You were like broke
and backpacking, weren't you. Yeah, thank you.
Speaker 4 (43:58):
Something besides bread.
Speaker 2 (43:59):
I'm pretty sure sure it's a different nation now, even
from the last time you were there, so check out out.
Speaker 4 (44:05):
It was newly the Czech Republic, then.
Speaker 2 (44:08):
The the what would they call it, the Velvet Revolution?
Speaker 3 (44:11):
I don't know, but it was not Czechoslovakia. I do
not remember that at least think.
Speaker 2 (44:14):
It US Okay, well, at any rate, I think we
lost O Tacar even by this point. So if you
want to get in touch with us, like O Takar did,
you can send us an email to Stuff podcast at
iHeartRadio dot com.
Speaker 4 (44:29):
Stuff you Should Know is a production of iHeartRadio. For
more podcasts my heart Radio, visit the iHeartRadio app, Apple Podcasts,
or wherever you listen to your favorite shows.
Welcome to Stuff you Should Know, a production of iHeartRadio.
Speaker 2 (00:11):
Hey, and welcome to the podcast. I'm Josh, and there's
Chuck and Jerry's here too, and this is stuff you
should know.
Speaker 3 (00:24):
I can believe how good you've gotten at this after
fifteen years.
Speaker 2 (00:27):
Oh yeah, thank you, Yeah, thank you.
Speaker 4 (00:29):
It's amazing.
Speaker 3 (00:30):
I've had a lot of practice pull something like that
out here, sixteen years in fifteen whatever.
Speaker 2 (00:35):
It is, sure, I mean, I'm full of surprises. I
like to think.
Speaker 3 (00:39):
Speaking of surprises, we want to issue a little CoA
right off.
Speaker 4 (00:42):
The bat here, good idea and a little trigger warning.
Speaker 3 (00:46):
This topic is about intermittent fasting, and you know, there's
just a lot of baggage wrapped up anytime you're talking
weight loss and diet techniques, and especially fast If you've
ever struggled with disordered eating, fasting can be very problematic, obviously,
(01:07):
even intermittently. So uh, and there's just a lot of
emotion and feelings wrapped up in all this stuff. So
we just want to let people know, if the title
didn't give it away, we're going to talk about the
ins and outs and the science of intermittent fasting.
Speaker 2 (01:20):
Yeah, I've had disordered eating pretty much my whole life,
and when I tried intermittent fasting, it really set it off.
Speaker 4 (01:27):
Oh really mm hmm. Interesting, Yeah, for sure.
Speaker 2 (01:30):
Unfortunately, and I also noticed I kind of plateaued really
quickly because I was using it to lose weight. But
one of the things I didn't realize, Chuck, is that
I guess I did kind of realize it, but it's
not at the forefront of your mind that there's a
lot of other reasons besides weight loss that people engage
in intermittent fasting. Based on some studies that have come
(01:52):
down the pike over the last couple decades and especially
the last decade, that show it's quite conceivable that if
you engage in intermittent fasting for a prolonged period of time,
all sorts of health markers like blood cholesterol, blood sugar,
insulin resistance, all this stuff can can really improve.
Speaker 3 (02:13):
Yeah yeah, yeah. But you know, as we'll see, studies
are problematic when it comes to intermittent fasting because there's
been so many of them. A lot of them have
been on mice, a lot of them, some of them
have been on humans. But with any kind of diet,
(02:35):
studies like humans sticking to a diet is tough, so
it's hard to get accurate results, and results study wise
have been kind of mixed.
Speaker 4 (02:45):
And it also the.
Speaker 3 (02:48):
Grabster helped us put this one together. But as Ed
also points out that the media comes into play. So six, eight,
ten years ago, even five years ago, intermittent fasting was
the cool, awesome, amazing new thing, And just in the
past couple of years, I've even noticed that it's like, well,
I'm not so sure about this.
Speaker 2 (03:06):
Yeah, is that correct? Like I have not noticed that.
I guess I have, So people are poo pooing it.
Speaker 4 (03:15):
Yeah, I think, But you know, I think it's like.
Speaker 3 (03:20):
Any diet fad kind of goes out of favor trend wise,
and then I think there are some people in the
media who will then report on like only the negative
studies and not like hey, overall it looks like this
or that.
Speaker 2 (03:35):
I think it's possible that that's what triggers the negativity
towards the diet trend. It's possible is the chicken or
the egg kind of thing, like does the media start
poopooing it or does the problem start poopooing it and
then the other one picks it up? So, uh, For
those of you who have never tried to emittinfesting, that's
(03:56):
one of the things so many people have tried to
manifest because it's really really easy to start. But for
those of you who aren't familiar with it, totally cool.
We're going to explain it a little bit. But essentially,
intermittent fasting is not so much watching what you eat
or even necessarily how many calories you eat, although both
of those are supposed to be wrapped up in it.
(04:17):
But the thing that really differentiates if for those in
the know, from other types of caloric restriction diets, is
that the time you eat, or the amount of time
over the course of a day that you eat, is
really what's important here.
Speaker 3 (04:35):
Yeah, and we'll probably hammer this home a lot, but
while you said and even coaight already that not necessarily
counting your calories, that doesn't mean hey, I got eight
hours a day to stuff my face with.
Speaker 4 (04:48):
Whatever I want to. You're still supposed to eat a
healthy diet.
Speaker 3 (04:53):
There is no way to be healthy and drop weight
without a healthy diet. Let's just say that across the board. Yep, right,
But with intermittent fasting or if, as you said, there's
a few different sub types. The first is also known
sometimes as time restricted eating or time restricted feeding, which
(05:15):
sounds weird because I don't have some big giant grown
up that comes in and feeds me.
Speaker 4 (05:21):
I don't know about you. Why not, chuck, That would
be pretty great. Here comes the plane.
Speaker 3 (05:27):
But this is when you sort of divide your day
up into eating hours and not eating hours, and even
within that. There are different ways to do it, but
one of the most common that you'll see online.
Speaker 4 (05:39):
If you look up, you'll.
Speaker 3 (05:40):
See the number sixteen colon eight, and that is sixteen
hours off and eight hours where you can eat. And
that's you know, if you're just a regular daytime worker
who sleeps at night. The good news about this one
is about half the time that you're not supposed to
be eating, you'll should be sleeping.
Speaker 2 (06:00):
Yeah, because that's the thing we all fast anyway, from
the when we sleep, we're fasting. This is just kind
of extending it a little more, making it a little more.
Speaker 3 (06:08):
Deliberate, unless you sleep walk in eat that's true.
Speaker 2 (06:13):
Yeah, if you're on ambient and eat butter.
Speaker 4 (06:15):
Yeah, ambien, I could remember which one it was.
Speaker 2 (06:18):
There's a few variations of this that like you said,
I'll fall into time restricted feeding or diet. I've heard
sixteen eight more than anything to just kind of encompass this,
this whole category, but there's like fourteen ten. There's o MAD,
which stands for one meal a day. Essentially, what you're
doing is you're just limiting how much you eat again,
(06:40):
and when you eat it's sensible and that and doing that,
you're fasting intermittently. You're doing it every day, So the
intermittent fast takes place over the course of twenty four hours,
not necessarily anything longer than that.
Speaker 4 (06:52):
That's right. The next way you might hear.
Speaker 3 (06:56):
As a way to go about it, it's pretty common,
is five in two and these are days of the
week instead of hours of time.
Speaker 4 (07:03):
So that means that for.
Speaker 3 (07:05):
Five days of the week, you're pretty much eating your
normal diet again hopefully that should be a good healthy diet.
And then on those two days you're either not eating
at all or you're eating really, really really low calories.
I've seen two hundred to six hundred calories a day,
And you probably shouldn't do this two days in a row,
(07:27):
but I'm sure some people do it.
Speaker 4 (07:28):
Two days in a row.
Speaker 2 (07:29):
You actually don't really want to do it two days
in a row. There's no benefits to it, and it
can actually be counterproductive because, as we'll see, you can
enter what's called colloquially is starvation mode, where your body
starts hanging on to fat stores and slows your metabolism,
which is the opposite of what you want if you're
intermittent fasting for weight loss. So you really don't want
(07:51):
to go beyond twenty four hours, but you just do
two days out of every seven, and just nonconsecutively.
Speaker 3 (07:58):
Yeah, because if you, like said that, starvation mode, your
body thinks you must be lost in the woods or
the desert or something, right, because you're alive. You're not
putting anything in me, so I'm going to slow things
down metabolism wise.
Speaker 4 (08:12):
Right.
Speaker 2 (08:13):
The third one is called the fasting mimicking diet or FMD.
It's also sometimes called the warrior diet.
Speaker 4 (08:19):
I had never heard of this one.
Speaker 2 (08:21):
It's essentially like a time restricted one. But really what
you're just doing is eating one like decent sized meal,
but again really well put together, like fats and proteins
and vegetables and stuff like that. But it's a good
sized meal. Toward the end of the day and then
throughout the day maybe you're nibbling on some other like
(08:41):
vegetables or nuts or something like that. So again it's
time restricted. But the emphasis of this is to like
keep up your nutrients just enough so that you can
stay ripped. Like if you're an athlete or you're really
into exercising, but you want to intermit and fast for
other health benefits, this is probably the one you should do,
because we should say it's no joke that when you fast,
(09:05):
especially if you fast more than twenty four hours, you
start to feel a little weak, You start to get
some brain fog, you start to notice that you are
definitely not up to snuff. Yeah, so you want to
be up to snuff if you're training, but you're still
on if war your diet friend.
Speaker 4 (09:23):
That's right.
Speaker 3 (09:25):
So Ed points out, and we should also reiterate that
fasting means that you're not consuming calories. You want to
drink water. You want to drink a lot of water,
and you can also drink coffee. You can also drink tea.
You can't dump a bunch of sugar and creamer in it.
But people also modify if a little bit and be like,
(09:46):
all right, you know what, I'm going to eat a
little bit of yogurt in the morning, or I'll put
you know, I'll have a couple of carrots at noon,
or maybe i'll have that creamer in the coffee, so
like a little bit of calories coming in. But that's
still sort of generally considered a fast, right.
Speaker 2 (10:03):
That was, I couldn't do that, Like I could coast
for a very long time if I just didn't eat.
Speaker 4 (10:09):
I can do that too.
Speaker 2 (10:10):
Once I started eating, it was all over. Like I've
just wanted to eat everything in sight, so I would
put off eating as long as possible.
Speaker 3 (10:18):
I'm kind of the same way. I think there's a
misconception like when someone like me has extra pounds that
I just like eat all the time, and I don't.
I can go a long long time without eating and
I'm fine. I'm not like, oh I'm hungry, And I
don't think it's just like mind over matter. I just
I can do that. It's I have a terrible metabolism,
(10:40):
awful genetics, and I'm learning now to eat the right foods.
Speaker 4 (10:44):
But I think when I just don't judge people.
Speaker 3 (10:48):
If you see someone that sober weight, it doesn't mean
that they just constantly are stuffing their face because that's
not the case.
Speaker 2 (10:52):
Yeah, I mean, and even if they are, who the
heck are you to judge them? Like? Leave them alone?
Speaker 4 (10:57):
Yeah, shut up anyway.
Speaker 2 (10:58):
Yeah, they're either they're living their best life or they
have a terrible burden to bear in either way, just
leave them alone.
Speaker 4 (11:04):
Yeah. I think that's a great stuff. You should know.
Speaker 3 (11:06):
T shirt is on the front, shut up anyway on
the back, just leave them alone.
Speaker 2 (11:11):
That's right, So new motto.
Speaker 4 (11:13):
I love it.
Speaker 2 (11:14):
We need a colon in between the two.
Speaker 4 (11:16):
Yeah, between everything.
Speaker 2 (11:17):
So do you want to talk about the whole idea
behind this?
Speaker 4 (11:20):
Yeah?
Speaker 2 (11:21):
All right, So fast thing basically is based on the
idea that when we metabolize energy, it usually comes from
the food we just eat, and if we have some leftover,
some of that glucose is really what it breaks down to,
is stored in our muscles is something called glycogen, which
(11:43):
is a really quick available burst of energy that we
can release if we need be and then beyond that,
once those glycogen stores are replenished, it could be converted
to fat for like long term storage. Basically, that's the
way you can look at it. If you don't eat,
then you don't have that initial amount of energy to
burn through to power you through the day. So you
(12:06):
have to go from the beginning to your glycogen stores,
which you can burn up quite quickly if you're exercising. Yeah,
that's really what they're for. And then after that you're
gonna start burning fat. And when you burn fat, something
called ketones are released. And if you're into intermittent fasting,
this is the sweet spot that you feel like hitting.
Speaker 3 (12:26):
Yeah, And if you've ever done like Atkins or any
other sort of slow carb or no carb kind of eating,
then you know all about ketones. They talk a lot
about ketones and ketogenesis. You could also refer to it
as the metabolic switch. And that's the point where your
body switches over and says, Okay, I need some energy
(12:48):
and the only place that I can get it here
is the fat stores. And you have entered ketosis at
that point. And that's a big part of a low
carb or no carb diet and a big part of yeah.
Speaker 2 (13:01):
And key tones are basically what replaces glucose. When you
burn your fat, the key tones are released, and that's
what you're running on energy. But the thing is is
your body's not set up to run on key tones
for very long, which is why intermittent fasting is much
safer than fasting fasting because as keytnes build up in
(13:21):
your blood, it makes your blood acidic, which ipso facto,
can eventually lead to coma and then death. And for
people who are diabetic, especially I think type one diabetic,
but I'm pretty sure for all people with diabetes. It's
really hard for your body to balance keytnes in the
first place, so they build up much more quickly than
for other people. So that makes it even intermittent fasting
(13:44):
very dangerous if you have diabetes. And I don't know
if we said this or not, but I mean it's
it's very smart if to number one, find a doctor
or some sort of healthcare provider that you whose opinion
you trust and look up to, and then number two
talk to that person about whether or not you specifically
(14:05):
should undertake internet and fasting. Yeah, and if you have diabetes,
I'm guessing they're probably gonna say, nay, probably shouldn't.
Speaker 4 (14:12):
Yeah.
Speaker 3 (14:13):
I have a great GP now that I've had for
a number of years now, and I finally sort of
got to the point where I've locked in a GP
that has gotten to know me, and it's that relationship
with a doctor I always wanted where I feel like
he likes me and cares about me and like knows
me and my.
Speaker 4 (14:33):
Health to a degree, you know what I mean.
Speaker 2 (14:34):
Yeah, that's cool.
Speaker 4 (14:35):
So it's really good and worthwhile.
Speaker 3 (14:37):
I don't not want to go to him, in fact,
I probably And he's got a great messaging system, which
is awesome because you don't feel like you have to
make an appointment for everything. But I probably bug him
too much and I'm too proactive about health stuff, if
that's possible. But it's really beneficial, you know, like to
have a doctor that's invested in you, because then you
(14:59):
can and say, you know, hey, doc, I'm thinking about
trying this, and they'll they'll know you and they're not
just reading from a script, and they'll say, you know,
it's probably not a good idea to do that, or
this might work for you. Give it a shot, and
maybe come see me in three months and we'll do
some blood work and check you out.
Speaker 4 (15:13):
Right. Good stuff.
Speaker 2 (15:15):
That is great stuff. You're very lucky, very fortunate, Chuck.
Speaker 3 (15:18):
Yeah, I feel like I went many years without having
a good GP. And didn't go to the doctor a
lot because of that.
Speaker 2 (15:25):
Well, that's an excellent reason not to go to the doctor.
Like you said, you don't want to go to the doctor.
And then either the doctor might be making you feel
bad about yourself, which is a terrible, terrible thing for
a doctor to do, or if you feel like they're
phoning it in and just kind of giving you boilerplate advice, right,
that doesn't really make you feel any better either. So yeah,
(15:46):
I mean to finding really good doctors. Man, hang on
to that guy.
Speaker 4 (15:50):
Yeah, and he cusses in front of me, which I love.
Speaker 3 (15:53):
Oh yeah, and he recognized and complimented my pavement shirt
last time I was in.
Speaker 4 (15:58):
Oh, so, like he took all the boxes.
Speaker 2 (16:00):
Wow, yeah, he really does. What a dream boat.
Speaker 4 (16:03):
Yeah, Doctor Ramsare'll shout him out.
Speaker 1 (16:05):
He's great.
Speaker 2 (16:06):
So I say we take a little break and we'll
come back and talk about what studies say about all
this stuff.
Speaker 1 (16:11):
Let's do it.
Speaker 2 (16:34):
All, right, Chuck. So, there have been a tremendous number
of studies on intermittent fasting, going back. I think to
the sixties is when it really started to kind of
get underway. But it really picked up in like the
twenty tens. Yeah, and that's when everybody was like, oh,
this stuff is so great, it's amazing, and like one
(16:54):
study came in and said it's great, so now we're
all going to try it. Since then, things have kind
of leveled up a little bit. Like you said, people have,
if not started to pooh pooh it, at least started
to look at it with a little more skepticism as
you should anything like that. Yeah, agreed, But if you
look at the major meta studies that look at really
high quality studies together, it seems like it's backed up
(17:20):
that there is something to this, especially in realms outside
of weight loss.
Speaker 3 (17:27):
Yeah, and we'll kind of go through those in a sec.
But Ed did point out that, like what you're looking
at is calorie restriction in general is what IF accomplishes.
It's just sort of in the way that it does it.
So calorie restriction is going to improve You know, you're
gonna lose weight if you've taken less calories. It's kind
(17:48):
of a no brainer. You'll probably end up with better
health markers as a result of fewer calories, and a
lot of studies say like, hey, this is sort of
like any other calorie restriction and that you're gonna.
Speaker 4 (18:00):
Lose some weight. But if is.
Speaker 3 (18:05):
Easy easy to follow, or I guess it's say easier
to follow for some people than calorie counting. There's a
lot of great apps out there, a lot of great
fitness trackers where you can enter the foods you eat,
enter the drinks you have and stuff like that, and
all the snacks and your exercise, and it'll keep track
of all that for you. So it's easier than ever
before to do that, but it's still really hard for
(18:28):
some people like me to do that. I go through
periods where I'm really good at entering all that stuff,
and then I got to the point where I was like,
I know how to eat, I just need to do that.
I'm really tired of I can get off my phone
every time I put something in my mouth. So it's
not a great fit for me. But something like intermittent
fasting is just sort of you know, if you're doing
(18:52):
sixteen eight, that's all you got to remember and then
just eat sensibly.
Speaker 2 (18:55):
Right. The upside of the whole thing is that the
recommendation is eat fewer large meals, and scientifically speaking, a
large meal is a thousand calories or more cut some
of those down to six hundred calories, seven hundred calories even,
and you will start to lose weight, especially if you
(19:17):
convert the fried I think they call it an obisagenic
diet lots of sugar, lots of fried foods are also
called the American or standard American diet. If you convert
that to healthier stuff and you're knocking some of the
calories off, you really will see good results, especially if
(19:37):
you can change your attitude toward food and come to
appreciate that, then you can make it like a long
term adaptation. The point here is it doesn't matter how
you approach that, whether, like you said, counting calories and
staying within a certain window every day or just doing
it through intermittent fasting. That's a good way to cut
(19:58):
out a thousand calori. Just don't eat past a certain
time and make sure that that time comes before you
typically would eat a thousand calorie meal.
Speaker 3 (20:07):
Yeah, and A and I guess there's you know, just
a lot of first hand accounts in this one, because
I've struggled with weight for a lot of my life.
But for me, it's like I had to get to
that point that I've only just recently gotten to where
it wasn't about like denying something that I craved, but
(20:29):
it was about looking at something that I really loved to.
Speaker 4 (20:33):
Eat and been like, ugh, God, now I can't eat that,
you know what I mean?
Speaker 1 (20:37):
Yep.
Speaker 4 (20:38):
Like now, when I see a big like cheese, greasy cheeseburger.
Speaker 3 (20:42):
And fries, I don't go, oh God, that looks so
good and I want it so bad, but I can't
have it. I look at that and I go, my god,
that looks like, you know, a heart attack on a plate.
Speaker 4 (20:52):
I can't like.
Speaker 3 (20:53):
It's not appealing. It's a little bit appealing, but it's
not as appealing looking, you know what I mean.
Speaker 2 (20:59):
Yeah, And I'm glad you yourself, because I don't think
it is meant to be a switch where you go
from oh my god, I want that burger to gross
I'll never eat that again. I'm sure that happens for
some people, but I don't know that that's realistic for
the majority of people. Instead, like a really well crafted
burger like that is pretty rare. We talked about this
(21:19):
in the Fried Chicken episode. If you just held out
for really genuinely good fried chicken and that's the only
kind you ate. You would automatically start eating less fried chicken.
Same thing with the cheeseburger, same thing with anything that's
unhealthy or bad for you. I'm making scare quotes right now. Yeah,
if you just stick to the ones that are worth it,
if you set a bar for yourself and say that
(21:41):
is not worth it, this is worth it, and you
indulge in the worth it stuff once in a while,
then you find like that makes the whole thing so
much easier. It's just denying yourself time after time after time.
No one can keep that up. Yeah, it's not even
worth trying. It's finding what's modern for you, and then
(22:01):
from that point on you can build like a different
relationship with food. I've been through the same stuff as you,
and I'm actually I'm pretty good at exposure where I'll
go through the grocery store. I'll purposely go down aisles
that I don't need stuff from, that has snacks and
treats on it, just just to be like, this isn't
worth it. I don't. It's not going to look anything
(22:23):
like it does on the box. It's not gonna taste
anything like what the ad is making me think. It's
gonna taste like it's literally not worth it. And I've
actually kind of gotten pretty good at that to where
every once in a while I'll be like, no, this
is actually totally worth The slice of Public's cake is
worth it. I'll take that once in a while, but
(22:43):
certainly not every time, and certainly not with any snack
I passed in the grocery store.
Speaker 3 (22:48):
Yeah, I just judged a I was a oh yeah,
a quote unquote celebrity judge. Yeah, at the Kirkwood Spring
Flings Wing Fling. And first of all, it was so
much fun. I would be a judge in any food
contest ever because it's I've never done it before and
it was just really fun to sit and taste the
(23:09):
food and like to rate it according to the scale.
Had a really good time. But it was fifteen chicken wings.
Some of these were the big, huge double wings, you
know with the drum and the flat and you know
the one I like probably five of them all the
way through because they were that good. But the others
I just like ate a bite or two and tasted.
(23:30):
But then I looked at the plate at the end
and all of those wings and I was just like,
how did. I used to sit down and just scarf
through twelve to fifteen chicken wings like it was nothing.
It's like, that's just so much stuff.
Speaker 4 (23:44):
Yeah, and that's just a mental hurdle.
Speaker 3 (23:47):
I guess I finally got over. But again, you know,
stiffing for everyone. And I'm not saying my problems are solved.
It's it's where I am right now, you know.
Speaker 2 (23:56):
Yeah, And I wanted to say something for those of
you who are into a body positivity believe that you know,
diet culture is very harmful. I totally respect that. That's
You're right. We're not speaking to you, We're not trying
to convince you to think otherwise at all at all.
This is not for you. But there are plenty of
listeners out there who are in the same boat that
(24:18):
you and I are in, Chuck, that want to lose
weight and have struggled with us for so many years.
And yeah, I guess we're just sharing what's worked for us,
which may or may not work for you. But I
just don't want anybody to think like we're shaming anybody
who's not trying to lose weight, not at all. Hopefully
you know us that well or well enough by now
to know we wouldn't do that, but I feel like
it's worth it's worth pointing out just because it can
(24:40):
be such a sensitive subject for people. Yeah, understandably.
Speaker 3 (24:44):
So yeah, I mean, I do believe that you can
be very healthy at a range of weights.
Speaker 4 (24:49):
I'm talking about for me.
Speaker 3 (24:51):
I don't mean I want to look good in my
bikini bottoms. I like have some poor health markers at
my age. You know, it's just inevitable. And I want
to be around for my daughter, and I want to
be around to record this dumb show.
Speaker 4 (25:07):
You'd be so mad if I dropped dead.
Speaker 2 (25:09):
I would be pretty upset. I would kick your corpse.
Speaker 4 (25:14):
You bet.
Speaker 2 (25:14):
Yeah, you just had to eat that last fried chicken cheeseburger,
didn't you.
Speaker 4 (25:20):
I'd put your ashes in a punching bag and I'd
box it.
Speaker 2 (25:25):
That's a really great idea. Yeah, not for you, but
I'm saying, like, if you're a boxer, you could definitely
do worse with your ashes.
Speaker 1 (25:32):
Oh.
Speaker 3 (25:32):
I thought you meant, like, you know, did you hate
your parents? Put them in a heavy bag and beat
them up for the.
Speaker 4 (25:37):
Rest of your life.
Speaker 2 (25:38):
That works too, man.
Speaker 3 (25:40):
Uh, this got really dark, all right, So let's look
at some of these metas studies and what they've revealed, because,
like I said, a lot of these have been done
on mice and stuff like that. There's less research on humans,
but still a lot. I think ed said there were
like three hundred IF studies last year alone, But in
twenty twenty, NIH looked at a bunch of studies that
(26:03):
went back several decades and said this, Hundreds of animal
studies and scores of human clinical trials have shown the
intermitt and fasting can lead to improvements in health conditions
such as OBCD, diabetes, cardiovascular disease, cancers, and neurological disorders.
So you know, there you go, that's a meta study analysis.
Speaker 2 (26:25):
Yeah, by the NIH, which I mean they typically hopefully
don't throw their weight towards something that's illegitimate.
Speaker 4 (26:33):
Yeah.
Speaker 2 (26:34):
I mean, it's so hard to find anybody to trust.
Everyone's got such an agenda these days. But I mean,
if you're going to trust somebody, it might as well
be the NIH, right. So yes, they basically said you
there are other health benefits out there besides just losing weight,
and that it could conceivably be worth trying. One of
(26:56):
the things they pointed out was that when you release keithnees,
it basically triggers your body to go into a defensive state,
anti inflammatory state, Your immune system kicks in. There's all
sorts of of things that happen and change in your
body when you start burning fat. And one of the
(27:17):
things that it does is it starts kicking off your
defenses against metabolic stress. I didn't know what that was.
It's not metabolic syndrome where you have like insulin resistance
and basically pre diabetes or maybe diabetes. This is different.
This is what happens when you exercise and you start
(27:39):
tearing up your muscles. That actually triggers your body's defenses
to rebuild and repair and build more muscle. It's the
point of exercising your resistance training, and that one of
the things that happens with keytnes is it actually helps
that process go more smoothly of repairing and building muscle.
(27:59):
So at least one study is found that if you
exercise using if that it can actually help build muscle.
That's one study that we turned up. But it makes
logical sense if that's what ketones do.
Speaker 4 (28:17):
Yeah, I agree.
Speaker 3 (28:19):
Other people have come out to just to point out
that since intermittent fasting isn't just one thing, and there
are quite a few different subtypes and ways to go
about it. That it also can complicate studies because you know,
some people might qualify five to two or sixteen eight
or the omad was it omad?
Speaker 4 (28:38):
Yeah?
Speaker 3 (28:39):
Omad or warrior diet as intermittent fasting. So you know,
for a study, you should be comparing apples to apples.
Speaker 2 (28:45):
Yeah. One other big criticism of the enthusiasm for interment
fasting is a lot of these studies they leave off
like in mice or you know, in rats. So like,
for example, there's a there's big talk about converting white
fat to brown fat. Brown fat is much easier to burn,
and it's how you lose weight. Basically, it's how you
(29:08):
burn fat, and that intermittent fasting helped turn more white
fat to brown fat in mice. That's not necessarily something
that you see in humans, but at least in mice
with intermittent fasting, it is. So if you hear like, oh, yeah,
it helps you burn fat faster, ask yourself like, wait, how,
and then secondly, how did they figure that out?
Speaker 4 (29:29):
Yeah, that's a good good point. Should we take a break, Oh, sure, sure,
all right, let's take our.
Speaker 3 (29:34):
Second break, and we keep kind of teasing a little
bit some of the more positive health outcomes that you
can have, and we're going to get to those right
after this. All right, we're back with some promised bullet
(30:08):
points as Ed has them. And you already talked about
the brown fat and mice.
Speaker 2 (30:13):
Don't take the brown fat.
Speaker 4 (30:15):
That's right. I had never heard of white fat and
brown fat. It seems crazy.
Speaker 2 (30:20):
Brown fat sounds kind of tasty, you know, like fatty
gravy is what it seems like to me.
Speaker 4 (30:29):
We love the brown fat, though.
Speaker 3 (30:31):
I think brown fat like is your body's way of
like heating your body up right, like you're upping your
body temperature.
Speaker 2 (30:37):
Yeah, so this is totally me armchairing this, but from
the research putting together different threads of research from this topic,
white fat is probably the deep storage of energy and
then the process of burning that fat. Part of that
is converting it to brown fat. First, That's my.
Speaker 4 (30:57):
Guess, which you do in a cast iron skillet.
Speaker 2 (31:01):
That's right, you brown some fat.
Speaker 4 (31:03):
That sounds good, all right.
Speaker 3 (31:04):
In mice once again, and some of these are in
human and we'll point that out. But in mice, it
did show that you had improved metabolism and improved intestinal
function with an IF diet.
Speaker 2 (31:17):
And specifically intestinal stem cell function. And they think that
at the stem cell intestinal stem cell level is where
disorders like type two diabetes, obesity, and colon cancer happen.
And it's from an excess nutrient uptake, they think, which
releases way more hormones than normal, and thus it leads
to all these problems. And so what they were saying
(31:38):
in mice, it actually curbed that, which is really helpful.
Speaker 3 (31:43):
Yeah, and you know, it's reducing inflammation our old friend.
Speaker 4 (31:46):
That we just talked about exactly all right, I guess
our old enemy, I said that wrong? What else? All right?
This one's in humans.
Speaker 3 (31:54):
It can lead to a reduced resting heart rate, lower
your bad cholesterol which is the LD, and reduce your
risk of cardiovascular disease.
Speaker 2 (32:03):
That's right. Also reduces fasting blood glucose and insulin levels,
so that reduces your diabetes related symptoms. One too in humans. Yeah,
thank you for pointing that out. Sure, what about the
next one in mice?
Speaker 3 (32:20):
Reduction in oxidative brain damage. So what we're talking about
is potentially a reduction in symptoms of Alzheimer's.
Speaker 2 (32:28):
Yeah, and they found something similar in humans, not necessarily
a reduction in Alzheimer's symptoms yet, but at least an
increase in cognitive performance, which kind of contradicts what I've
experienced where you get brain fog after a while. But
what they've kind of traced it to is that it
helps mitochondria function in the brain. Mitochondria the little powerhouses
(32:48):
of the cells, and that it also aids in neurogenesis,
so it's actually help you're actually developing more neurons than
you would if you weren't. Intermittent fasting is what that
study showed.
Speaker 3 (33:00):
Yeah, I hope you can pronounce this next word, what
ketogenesis can release?
Speaker 2 (33:07):
What is that at aponectin?
Speaker 1 (33:09):
Hm?
Speaker 4 (33:10):
Okay, very nice? What is that?
Speaker 2 (33:12):
At a Pnnectin is a homeostatic signal hormone, And basically
what it does is it helps regulate glucose levels, helps
in lipid metabolism, helps in insulin sensitivity, It helps move
insulin into the cells where it's the where the insulin
is carrying the glucose, helps an insulin production. It's basically,
(33:34):
you want a decent amount of adiponectin in your in
your blood stream because it's a very helpful balancing act
balancing hormone.
Speaker 3 (33:44):
All right, So those are some positives. Ed pointed out
that there's there are a lot more bullet points he
could have included, did you have any extras you want
to throw in there?
Speaker 2 (33:54):
There's another one that it also moderates leptin, and leptin
is a hunger signaling hormone that we've talked about before,
but it's produced by adipos, right, so your body's like, oh,
I've been burning some fat, I'm going to release some
leptin and make you feel hungry. So it triggers hunger
and food consumption. And if you have too little leptin,
(34:14):
you're going to be hungry all the time, like starving,
and you're going to overeat even though you don't necessarily
need it. If you have too much leptin, your body
will actually become desensitized to it and leptin resistant, and
so it's going to have the same effect as too
little leptin. You're going to be hungry all the time
and keep putting on weight. So intermittent fasting seems to
moderate your leptin levels to a kind of like a
(34:36):
goldilocks zone of where you want it the.
Speaker 4 (34:40):
Old Goldilocks zone.
Speaker 2 (34:41):
It's such a great analogy.
Speaker 4 (34:43):
It really is, because it means it's just right yep.
Speaker 3 (34:47):
If you wondered about how it compares to other kind
of more recent diets. Althout, Mediterranean is not recent at all.
It's as old as the as the world.
Speaker 2 (34:58):
As old as the Bronze A.
Speaker 3 (35:01):
But you know, sort of talking about the Mediterranean diet
has become sort of trendy lately, as well as paleo.
Speaker 4 (35:07):
And there have been studies.
Speaker 3 (35:08):
It was one in twenty twenty that compared Paleo Mediterranean
and IF, and I think in those groups, IF lost
the most, yeah, compared to the other two. Everyone lost
weight training diet is a great way to eat. And
I've never done paleo, but I've heard good things about
that too. But one point that ed found in the
(35:31):
study is that people on IF and Mediterranean adhere to
these diets about twenty percent more than on the Paleo
And it's just common sense.
Speaker 4 (35:45):
It's as if.
Speaker 3 (35:46):
It's a diet you're doing for health markers or weight
loss and you're not sticking to it, then you're not
really going to get the real result of what that
diet means or how it affects you.
Speaker 2 (35:54):
Yeah, and you know, I meant to point out at
the very beginning of the episode where we were talking
about how you know, like some there's just all diets
are fads. The Mediterranean one seems to be the one
diet that bucks that trend because it's been around steady
since the nineties easily, I would say even early nineties
is when it became.
Speaker 4 (36:15):
Popular, well as far as labeling it that right.
Speaker 2 (36:18):
Right exactly, but then so so non Mediterranean people trying
a Mediterranean diet I think really kicked off in the nineties,
and I mean people are still trying it now and
some people have adopted it and kept it, and I
just feel like that that's the one that's that's the
most doable for people in my in my opinion.
Speaker 3 (36:39):
Yeah, because it's you're not I mean, you're denying yourself
like stuff like fried chicken, but you're still eating like
really good food.
Speaker 2 (36:47):
I mean, I guess if you cook the fried chicken
as a boneless, skinless chicken breast and olive oil, that's
fried chicken, right.
Speaker 3 (36:54):
Yeah, but Mediterranean like you're eating good fish, like you know,
those are some of the hallmarks of that diet as
olive oil and fish and wine.
Speaker 2 (37:02):
Don't forget the wine.
Speaker 3 (37:03):
Wine and nuts and things like that, like that's all
yummy tasty anyway, So uh, it's I agree he's finding
good fish is sometimes the problem for if you live Inland.
Speaker 2 (37:15):
Yes, it really really is. It's sad but true. Although
have you been to beatlecat In? I think m M
Park for a little five.
Speaker 3 (37:23):
I have been there many, many times. Is one of
the places that I like to take out of town
guests because it's great, fun and lively and delicious and
really quickly. One of my co judges at the wing
Fling was Ford Fry, who's uh oh really big Atlanta
restaurateur and that's one of his places.
Speaker 2 (37:38):
Yeah, he's a big shot.
Speaker 4 (37:39):
Yeah him.
Speaker 3 (37:42):
He was next to me actually, but he and my
brother are old friends. They their kids played baseball and
stuff together. So, uh, sport's cool.
Speaker 2 (37:49):
That's great. So you already knew him before you judged
with him.
Speaker 4 (37:53):
I had met him once.
Speaker 3 (37:54):
He was very kind, and when his original flagship restaurant
JCT was open, we had a big Mother's Day or
birthday dinner there with a bunch of my family and
he comped the whole meal. It's like ten of us. Wow,
and uh, that was my first experience with Ford, so.
Speaker 2 (38:10):
Just good dude, it's a great first experience.
Speaker 4 (38:11):
What are you gonna say about Beetlecat though, Well, they
have like.
Speaker 2 (38:14):
The best giant shrimp you will find in the state
of Georgia by far, maybe even including Inland Carolinas.
Speaker 3 (38:22):
Okay, you know what that means is Ford's got a guy.
Speaker 2 (38:25):
He has a great guy. And also, every once in
a while people will email us and be like, Hey,
I'm coming to Atlanta. Where should I eat? Just look
up a Ford Fry restaurant and go to it, and
there's you will not go wrong. You cannot go wrong
at a Ford Fry restaurant in Atlanta. It's true.
Speaker 3 (38:40):
Yeah, he's got a great Italian place, great Mexican place,
great seafood place.
Speaker 4 (38:43):
Yep. He kind of covers all the bases.
Speaker 3 (38:46):
And I would recommend upstairs at Beetle Cat unless you're
young and like to party. Downstairs as a little rowdy
for me, Yeah, yeah, like it upstairs.
Speaker 2 (38:54):
I've only ever been there during the day and it
was not rowdy, but it looks downstairs. Yeah, downstairs, it
gets a.
Speaker 3 (39:00):
Little rowdy in that I can imagine for a fish restaurant.
Speaker 2 (39:04):
Yeah, so this is how four Fry's restaurants work. I
think we were right. Now, seriously, you got anything else
on intermittent fasting? Oh wait, there is one more thing?
Speaker 3 (39:14):
Go ahead, Yeah, yeah, we should talk a little bit
about circadium rhythm fasting. It is another subtype of intermittent fasting.
And it's almost like the eighteen six is it eighteen
six six sixteen eight, sixteen eight, but the whole key
(39:35):
with the and they found really good results and I'll
let you kind of put the cherry on top of
that result with the mice. But what it really means
is doing restricted eating like that, but really focus on
the morning. So like maybe an eight am to six
pm is when you're eating, or even five pm, and
like literally nothing after that.
Speaker 2 (39:53):
Yeah, every once in a while you'll find somebody who's like, no,
you need to have your biggest meals earlier. I've heard
it put is eat breakfast like a king, lunch like
a queen. And I can't remember the last one, but
basically not royalty for dinner.
Speaker 4 (40:10):
Dinner like the guy who sweeps up the hoop and
the horse.
Speaker 2 (40:12):
Exact exactly right. So, and the point is you're just
eating your highest energy food earlier, and that's actually tied
to circadian rhythms. And one study on time time restrictive
feedings found that mice lived up to thirty five percent
(40:33):
longer lifespans if they did circadian timed feedings. And I
think they were doing this, like they were probably testing
the mice as hormones to determine whether they should be
fed right then or not like that level. But you
can still do it by what you just said, like
start eating a little earlier, restrict your food in the evening,
(40:54):
and then eat the most towards the beginning of the day.
That would qualify as or circadian timed food or circadian
timed feeding. And if you did that, if you're an
average person in the United States average lifespan is seventy
seven years, you'd add twenty seven years onto your life
(41:16):
if that worked out for you like it did the
mice in that study.
Speaker 3 (41:19):
Yeah, and we should point out in that study that
was thirty five percent longer for specifically the circadian rhythm
model compared to ten percent longer for just regular intermittent
restricted feeding.
Speaker 2 (41:33):
Yeah, still nothing to sneeze at.
Speaker 3 (41:35):
Nothing and you know ten percent? Do you really want
to live thirty five percent longer?
Speaker 2 (41:39):
I mean, if it's healthy and you don't care about
your loved one, sure, yeah, I'm just going. Or if
you make new friends really easily. Yeah, you got anything else?
Speaker 4 (41:49):
I got nothing else.
Speaker 2 (41:50):
I don't either, which means, of course, everybody, it's time
for a listener mail.
Speaker 3 (41:55):
All right, I'm gonna call this one a listener from
the Czech Republic. Oh nice, Yeah, this is a good one. Hi, Josh,
Chuck and Jerry. My name is Otakar, and I live
in the Czech Republic. I started listening to the show
about two years ago when I started a forty minute
commute and I've never listened to I had never listened
to any podcasts before, so I asked Google to give
(42:16):
me some options, and that's how I found stuff you
should know.
Speaker 2 (42:19):
Thanks Google, That's.
Speaker 3 (42:20):
Right, it was exactly what I needed. I really like
the way your podcast is basically a normal conversation between
two guys we're from the same generation as I am,
about so many interesting topics. Maybe I wouldn't find some
of the topics interesting myself, but because you research the
things and talk about them in such a great way.
There's always something worth remembering for me.
Speaker 2 (42:40):
Nice, thank you, it's very nice.
Speaker 4 (42:42):
This whole thing is just a very sweet letter.
Speaker 2 (42:44):
I love it.
Speaker 3 (42:45):
I've always been curious about things and good and remembering
random facts that I've heard somewhere, So your show is
just the perfect way for me to find out something
new that I might want to look a bit more
into later. I often wonder if teaching at schools should
actually be done by two people being a conversation about
a subject.
Speaker 2 (43:03):
How about that pretty cool? I mean, wasn't that like?
Isn't that Platonic or Aristotelene like? It's some form of
probably Socratic, Socratic Socratic. Yea, so great, it.
Speaker 4 (43:14):
Is so great.
Speaker 3 (43:17):
I guess there's a very little chance that you're going
to do a live show in the Czech Republic.
Speaker 4 (43:21):
That's probably right.
Speaker 3 (43:22):
But if any of you would ever travel to Prague,
let me know. I can give you some hints about
where and when to go see the best of Prague.
Speaker 4 (43:29):
So thank you very much for what you do.
Speaker 3 (43:31):
I find the fact that there are people like you
who like to explore things and talk about them in
such an enthusiastic kind and often funny way very comforting.
Speaker 4 (43:40):
Best regards, O Takar.
Speaker 2 (43:42):
Man, O Takar, that is a very sweet, very sweet emil.
Thank you very much for sending that to us. And
Prague is definitely on my list for sure.
Speaker 4 (43:51):
I've been, but it was a long time ago.
Speaker 2 (43:53):
Yeah, you need to go back. You were like broke
and backpacking, weren't you. Yeah, thank you.
Speaker 4 (43:58):
Something besides bread.
Speaker 2 (43:59):
I'm pretty sure sure it's a different nation now, even
from the last time you were there, so check out out.
Speaker 4 (44:05):
It was newly the Czech Republic, then.
Speaker 2 (44:08):
The the what would they call it, the Velvet Revolution?
Speaker 3 (44:11):
I don't know, but it was not Czechoslovakia. I do
not remember that at least think.
Speaker 2 (44:14):
It US Okay, well, at any rate, I think we
lost O Tacar even by this point. So if you
want to get in touch with us, like O Takar did,
you can send us an email to Stuff podcast at
iHeartRadio dot com.
Speaker 4 (44:29):
Stuff you Should Know is a production of iHeartRadio. For
more podcasts my heart Radio, visit the iHeartRadio app, Apple Podcasts,
or wherever you listen to your favorite shows.
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Chuck Bryant
Josh Clark
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