November 10, 2023 • 18 mins
Today Dr. Josh Stout is discussing intermittent fasting to promote health and reduce metabolic disease including hypoglycemia, type 2 diabetes, high triglycerides and high blood pressure.
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(00:07):
This
is
Dr.
Stout
again.
I'd
like
to
do
a
short
technical
addition.
I've
been
talking
a
lot
about
the
mind
part
of
mind
body
evolution,
and
I
think
people
might
be
interested
in
just
learning
a
couple
of
things
based
on
sort
of
evolutionary
knowledge
of
(00:27):
what's
optimal
for
the
body.
So
I'm
going
to
talk
about
intermittent
fasting
today.
Intermittent
fasting
is
popular
and
pretty
much
follows
what
humans
would
have
evolved
for,
right?
They
would
have
had
regular
food
and
then
they
would
have
had
intermittent
periods
where
there
was
no
food
as
they
(00:47):
had
to
go
get
some.
And
so
it's
matching
of
fairly
closely
what
we
were
evolved
for.
But
what
does
it
actually
do
for
us?
How
does
it
work?
What
are
its
benefits
and
what
are
its
drawbacks?
So
does
it
even
have
an
effect
on
weight
loss
(01:08):
So
early?
As
early
as
1988,
human
growth
hormone
was
found
to
be
four
times
higher
after
fasting
after
24
hours
of
fasting
and
remained
the
same
for
five
days.
Now,
human
growth
hormone
is
essentially
the
opposite
of
insulin
in
many
ways.
So
whatever
insulin
does,
human
growth
hormone
(01:28):
does
the
opposite.
So
human
growth
hormone
will
reduce
glucose
uptake
by
muscles,
increase
glycogen
output
from
the
liver
producing
glucose.
So
the
glucose
in
the
in
the
blood
increases
and
it
decreases
glucose
oxidation.
So
overall,
(01:48):
it's
going
to
increase
the
amount
of
glucose
in
the
blood,
which
would
make
it
really,
really
bad
if
you're
diabetic,
for
example.
So
it's
not
something
you
want
to
do
if
you
need
to
have
a
controlled
blood
glucose.
So
this
is
going
to
increase
(02:08):
blood
glucose,
particularly
after
you
you
are
fasting,
right?
When
you're
fasting,
it
makes
sense
to
try
and
keep
your
blood
blood
glucose
high,
but
it's
going
to
remain
high
for
days
afterwards
due
to
the
higher
human
growth
hormone.
But
higher
human
growth
hormone
does
have
some
benefits,
right?
This
is
a
steroid
that
people
(02:29):
can
abuse
to
increase
muscle
mass,
but
it
will
also
do
the
same
thing
after
fasting.
So
fasting
can
help
increase
the
ability
to
develop
muscle
while
exercising.
So
if
you
fast
followed
by
a
light
meal,
then
exercising
will
have
(02:49):
additional
benefits
beyond
what
it
would
normally
have.
While
it's
terrible
idea
to
do
intermittent
fasting,
if
you
are
a
diabetic,
it
will
help
prevent
type
two
diabetes
because
it
will
increase
insulin
sensitivity.
So
in
type
two,
diabetes
is
defined
as
a
decrease
(03:10):
in
insulin
sensitivity,
you
need
more
insulin
to
have
the
same
effect
on
glucose
and
after
fasting
the
insulin
will
have
a
greater
effect
on
glucose.
So
it
actually
is
is
able
to
work
more
effectively.
So
even
though
human
growth
hormone
is
countering
the
insulin,
(03:30):
you're
also
becoming
more
sensitive
to
the
insulin
because
the
insulin
is
being
countered,
your
body
needs
less
to
have
the
same
effect
because
your
body
is
going
to
be
pushing
against
what's
countering
it,
right.
So
if
you
have
too
much
insulin,
your
body
starts
to
not
notice
insulin,
it
becomes
less
sensitive.
That's
when
you
eat
too
much
sugar,
(03:51):
you
have
too
much
insulin
and
you
get
type
two
diabetes.
If
you
have
too
little
insulin
because
European
fasting,
you
haven't
gotten
any
sugar
and
you
have
high
growth
hormone,
high
human
growth
hormone
as
a
sort
of
counter
raising
glucose,
then
your
body's
going
to
start
becoming
more
sensitive
(04:11):
to
insulin.
And
so
you
can
have
the
opposite
of
type
two
diabetes.
So
it
is
somewhat
paradoxically
really
good
for
you
to
have
a
increased
sensitivity
to
insulin.
So
if
you
have
glucose
just
(04:31):
before
exercising,
you
end
up
with
a
short
term
increase
in
human
growth
hormone
and
a
significantly
slower
oxidation
of
fat.
So
that
is
that
is
I
would
not
say
is
a
is
a
good
way
to
go.
But
human
growth
hormone
in
general
(04:52):
due
to
fasting
will
encourage
the
burning
of
fat.
So
again,
it's
almost
the
opposite
of
insulin.
Insulin
is
the
steroid
that
creates
fat
because
you
deposit
fat.
So
fasting
by
releasing
human
growth
hormone
is
going
to
release
the
fat.
The
(05:18):
idea
of
a
starchy
meal
making
you
feel
more
tired
is
probably
also
related
to
the
relationships
between
human
growth
hormone
and
insulin
causes
a
spike
in
insulin.
And
this
is
going
to
block
fat
utilization.
So
(05:38):
remember,
insulin
is
the
opposite
of
human
growth
hormone.
If
you
increase
insulin,
insulin
wants
to
make
fat,
then
you're
not
going
to
burn
fat.
And
so
you
you
end
up
with
high
insulin,
but
you
also
have
high
blood
sugar.
So
this
can
end
up
(05:59):
signaling
feelings
of
tiredness,
whereas
intermittent
fasting
can
produce
sort
of
the
opposite
effects
where
you
can
certainly
being
hungry
can
make
you
tired,
but
if
you
can
(06:19):
not
be
tired
response
to
be
hungry,
it
will
make
you
perhaps
feel
more
up,
more
alert.
In
healthy
non
obese
men.
Intermittent
fasting
showed
no
loss
in
body
weight,
no
loss
of
activity
and
no
lowering
of
heart
rate,
so
there
was
no
direct
metabolic
effect
(06:40):
other
than
the
increased
insulin
production
sensitivity,
sorry,
increased
insulin
sensitivity
and
increased
human
growth
hormone
production.
So
there
was
no
change
in
the
overall
body
weight.
So
(07:00):
what
with
less
insulin,
it
was
much
more
easy
to
burn
fat.
And
those
that
fat
was
being
used
to
maintain
glucose
levels
during
the
entire
time.
One
of
the
downsides,
though,
is
with
a
huge
increased
human
growth
hormone,
you're
blocking
uptake
of
the
glucose
by
muscles.
(07:20):
You're
not
blocking
it,
but
you're
slowing
it
down.
So
the
muscles
themselves
lose
a
little
bit
of
strength
and
you
become
more
efficient.
And
if
you
want
to
lose
weight,
becoming
more
efficient
isn't
necessarily
something
you
should
be
striving
for.
So
you're
actually
going
to
be
burning
sugar
more
slowly
(07:41):
due
to
fasting,
no
significant
drop
or
rise
in
basal
metabolic
rate.
So
while
the
muscles
are
slowing
down
uptake,
you're
not
actually
lowering
your
overall
use
of
use
of
glucose
and
you
can
maintain
glycogen
(08:01):
and
even
even
sometimes
with
with
exercise.
One
of
the
studies
was
showing
that
our
bodies
are
able
to
maintain
homeostasis
by
providing
extra
extra
glucose.
And
this
is,
(08:21):
you
know,
coming
coming
from
liver
and
you
can
just
provide
during
exercise
and
then
what
happens,
the
fat
begins
to
begins
to
become
burning.
And
so
the
fat
produced
and
released
after
human
growth
hormone
is
is
produced
from
fasting,
is
able
to
maintain
the
overall
blood
glucose
(08:44):
in
rats.
When
rats
are
given
intermittent
fasting,
the
response
to
insulin
increased
sevenfold.
So
a
tremendous
increase
in
sensitivity
to
insulin
and
in
obese
individuals.
Fasting
does
show
an
increase
in
appetite,
(09:04):
as
you
might
expect.
Right?
They're
hungry,
they
haven't
eaten,
but
a
somewhat
of
a
reduction
in
metabolic
rate
and
a
an
interest
in
exercise,
which
is
interesting.
I
would
not
have
expected
that
necessarily.
But
it,
I
suppose,
is
evolutionary
based.
If
you're
if
you're
hungry,
you
might
want
to
go
out
(09:24):
and
find
some
food.
HGH,
insulin
like
growth
factor
goes
down
during
fasting.
So
again,
human
growth
hormone
goes
up.
Insulin
like
growth
factors
go
down.
And
then
after
you're
done
fasting,
they
return
to
the
regular
levels,
but
(09:45):
it
is
slightly
lower
levels.
So
again,
it
increases
sensitivity
to
insulin
and
to
insulin
like
hormones.
HGH
is
associated
with
muscle
development.
So
both
HGH
and
HGH
can
develop
muscles,
but
HGH
is
specifically
connected
to
(10:05):
aging.
And
I
there
is
a
possibility
that
by
fasting
regularly,
you
might
be
ever
so
incrementally
reducing
some
of
the
effects
of
aging.
So
there
isn't
a
direct
effect
on
body
weight
or
body
fat.
Your
metabolism
stays
about
the
(10:25):
same,
maybe
a
little
bit
slower
with
with
the
reduction
in
uptake
of
glucose
from
the
muscles.
But
in
general,
your
metabolism
doesn't
doesn't
change
radically.
Human
growth
hormone
goes
up,
b
glucose
remains
about
the
same,
and
energy
levels
stay
roughly
the
same
because
you're
maintaining
that
blood
(10:45):
glucose.
I
certainly
when
I
intermittent
fast
have
to
be
careful
of
that.
If
I
go
too
long
or
in
a
way
that
reduces
my
blood
glucose,
I
could
get
a
headache
or
I
could
get
fatigue.
And
I
find
moving
around
really
helps.
So
I
get
up
and
go
take
a
walk
or
I
go
teach
and
I
do
(11:05):
things
that
allow
me
to
be
active.
And
somehow
that
seems
to
balance
the
the
blood
glucose
in
a
much
better
way.
And
I
avoid
getting
a
headache
and
I
avoid
getting
sleepy.
I
would
definitely
say
that
intermittent
fasting
would
exacerbate
diabetes
and
short
term,
but
overall
(11:25):
would
increase
sensitivity
to
insulin.
So
anything
that's
increasing
sensitivity
to
insulin
is
is
is
excellent.
Insulin
like
growth
hormone
goes
down
during
fasting,
which
again
might
have
anti-aging
benefits.
There's
a
reduction
in
hypoglycemia,
(11:47):
less
danger
of
type
two
diabetes.
And
so
these
are
all
related
due
to
what
is
known
as
metabolic
syndrome.
So
all
of
the
things
that
are
related
to
having
a
high
insulin
level,
like
high
blood
pressure,
high
blood
pressure,
high
triglycerides,
high
cholesterol,
all
of
these
things
(12:08):
are
going
to
be
reduced
through
intermittent
fasting,
eve
though
you're
not
really
lowering
your
overall
body
fat
because
your
body's
going
to
maintain
homeostasis,
you're
going
to
train,
your
body
is
going
to
try
and
make
itself
stay
the
same
weight.
So
with
a
D,
(12:28):
a
fat
makes
leptin,
leptin
is
is
what
tells
you
to
tells
you
to
be
hungry.
And
so
when
you're
when
you're
fasting,
there's
a
decrease
in
in
(12:48):
leptin
and
you're
going
to
end
up
eating
just
as
many
calories
on
your
non
fasting
days.
So
the
only
way
you
could
actually
lose
weight
through
intermittent
fasting
is
if
you
also
had
calorie
restriction
on
regular
days.
And
now
you're
starting
to
get
closer
to,
let's
say,
an
eating
disorder.
If
you're
if
you're
constantly
(13:09):
trying
to
restrict
your
calories,
that
could
actually
be
dangerous.
So
that
would
be
something
to
be
careful
of.
Maintaining
homeostasis
is
really
the
goal
you
want
to
look
for
while
increasing
health,
you
know,
exercise.
And
this
is,
you
know,
som
sort
of
dietary
control.
I
just
find
intermittent
fasting
to
be
easier
(13:29):
than
other
kinds
of
dietary
control.
I
want
to
be
able
to
eat
what
I
want
most
of
the
time
and
then
a
couple
of
days
a
week
I
do
intermittent
fasting,
so
lower
triglycerides,
lower
blood
pressures
are
certainly
possibilities
that
have
to
be
longer
term
studies
to
really
find
out
(13:50):
there's
some
some
indication
there
might
even
be
a
anti-cancer
benefit.
Again,
overall
reduction
in
metabolic
disease,
there's
not
clear
if
there's
differences
(14:10):
between
periods
of
time
for
fasting,
but
it
seems
as
though
the
minimum
is
about
15
hours
to
really
get
the
the
glycogen
stores
out
of
your
liver
and
to
have
a
drawdown
in
glycogen
so
you
can
actually
start
burning
fat.
But
the
effect
seems
the
same
(14:31):
in
most
of
the
short
term
studies
that
have
been
done.
It'll
be
interesting
to
see
longer
term
studies.
So
it
seems
as
though
we've
evolved
to
resist
the
bad
effects
of
fasting,
right.
So
what
are
the
bad
effects
of
fasting
running
out
of
fat?
Now
we
might
think
that
would
be
a
good
thing,
but
we
would
definitely
want
to
maintain
fat
as
(14:53):
you
know,
to
maintain
our
ability
to
to
be
fertile
and
particularly
for
women
are
going
to
have
a
very
strong
incentive
to
maintain
fat.
Fasting
doesn't
stop
activity
and
actually
seem
to
encourage
activity
in
some
people.
I
certainly
feel
it
that
way
myself
sometimes 1963 00:00:00,-01 --> 00:15:13,812 . So 1964 00:00:00,-01 --> 00:00:00,-01
(15:13):
this
is
exactly
what
we're
evolved
for.
Fasting
is
designed
to
get
you
out
there,
maintain
as
much
body
fat
between
fasts
as
possible,
build
up
that
body
fat
so
that
when
you're
when
you're
needing
it,
you
can
burn
it
and
turn
it
into
glucose,
maintain
your
metabolism
and
maintain
your
energy
levels
so
that
you
can
go
(15:33):
get
that
food.
So
it
is
very
effective
at
burning
the
fat,
but
the
fat
will
be
put
right
back
again
and
there
is
a
compensatory
health
benefit
of
of
the
increasing
insulin
sensitivity
which
(15:54):
is
going
to
then
have
the
negative
side
of
if
you
have
increased
insulin,
you're
going
to
try
and
not
burn
fat.
So
this
is
what's
going
to
happen
as
soon
as
you're
eating
again
is
your
body's
going
to
try
and
store
that
fat.
Even
even
better
by
having
a
more
sensitivity
to
the
insulin
it
stores
the
fat.
I
(16:15):
it
seems
as
though
frequency
of
meals
is
what
you
really
want
to
avoid,
particularly
frequency
of
carbohydrates.
Frequent
carbohydrate
meals
are
going
to
be
constantly
giving
you
an
influx
of
of
blood
sugar
and
your
insulin
is
going
to
be
constantly
rising.
And
so
you're
going
to
be
constantly
putting
on
(16:35):
fat
and
having
the
problem
of
decreased
in
insulin
sensitivity
are
going
to
be
moving
towards
hypoglycemia.
You're
going
to
be
moving
towards
all
the
metabolic
diseases.
So
intermittent
fasting
fights
this
as
when
when
you
are
hungry
for
a
long
period
of
time,
the
glucose
which
is
stored
as
glycogen
(16:55):
in
your
liver,
is
released
from
your
liver
and
but
you
only
have
a
few
hours
of
this.
So
if
you
do
it
as
you're,
as
you're
sleeping
and
then
into
the
morning,
you
burn
through
your
glycogen
reserves
and
then
you
start
really
burning
fat.
And
this
is
this
is,
you
know,
very
good
for
you
for
a
number
in
a
number
of
ways.
And
it's
the
belly
fat
that
gets
preferentially
burned.
(17:16):
So
if
you
can
maintain
low
insulin
levels
when
you're
not
fat,
fasting
by
avoiding
sugars,
eating
normal
foods,
but
trying
to
avoid
those
spikes
of
insulin
and
sugars,
you'll
actually
maintain
a
much
more
healthy
relationship
with
your
own
fat
as
you
fast
your
you'll
you'll
burn
belly
(17:36):
fat.
And
then
when
you
store
fat,
it's
much
less
likely
to
be
belly
fat.
If
your
insulin
is
low.
Insulin
tells
the
fat
to
go
directly
to
to
to
to
belly
fat.
And
so
if
you
can
keep
that
insulin
low,
even
if
you're
storing
fat
and
you
maintain
your
overall
fat
levels,
your
fat
will
start
to
redistribute
(17:56):
from
belly
to
of
other
portions
of
your
body.
And
in
my
opinion,
this
is
is
has
an
aesthetic
value.
That's
just
my
own
opinion.
But
I
seem
to
like
a
redistribution
of
fat
rather
than
it
all
being
concentrated
in
the
belly.
All
right.
I
just
wanted
this
to
be
relatively
short
and
sweet,
(18:16):
so
I'll
stop
it
there
and
I
will
continue
on
with
some
more
technical
notes
next
time 2478 00:00:00,-01 --> 00:18:24,762 . All 2479 00:00:00,-01 --> 00:00:00,-01
right.
Thanks
a
lot.
This
is
Dr.
Stout
again.
I'd
like
to
do
a
short
technical
addition.
I've
been
talking
a
lot
about
the
mind
part
of
mind
body
evolution,
and
I
think
people
might
be
interested
in
just
learning
a
couple
of
things
based
on
sort
of
evolutionary
knowledge
of
(00:27):
what's
optimal
for
the
body.
So
I'm
going
to
talk
about
intermittent
fasting
today.
Intermittent
fasting
is
popular
and
pretty
much
follows
what
humans
would
have
evolved
for,
right?
They
would
have
had
regular
food
and
then
they
would
have
had
intermittent
periods
where
there
was
no
food
as
they
(00:47):
had
to
go
get
some.
And
so
it's
matching
of
fairly
closely
what
we
were
evolved
for.
But
what
does
it
actually
do
for
us?
How
does
it
work?
What
are
its
benefits
and
what
are
its
drawbacks?
So
does
it
even
have
an
effect
on
weight
loss
(01:08):
So
early?
As
early
as
1988,
human
growth
hormone
was
found
to
be
four
times
higher
after
fasting
after
24
hours
of
fasting
and
remained
the
same
for
five
days.
Now,
human
growth
hormone
is
essentially
the
opposite
of
insulin
in
many
ways.
So
whatever
insulin
does,
human
growth
hormone
(01:28):
does
the
opposite.
So
human
growth
hormone
will
reduce
glucose
uptake
by
muscles,
increase
glycogen
output
from
the
liver
producing
glucose.
So
the
glucose
in
the
in
the
blood
increases
and
it
decreases
glucose
oxidation.
So
overall,
(01:48):
it's
going
to
increase
the
amount
of
glucose
in
the
blood,
which
would
make
it
really,
really
bad
if
you're
diabetic,
for
example.
So
it's
not
something
you
want
to
do
if
you
need
to
have
a
controlled
blood
glucose.
So
this
is
going
to
increase
(02:08):
blood
glucose,
particularly
after
you
you
are
fasting,
right?
When
you're
fasting,
it
makes
sense
to
try
and
keep
your
blood
blood
glucose
high,
but
it's
going
to
remain
high
for
days
afterwards
due
to
the
higher
human
growth
hormone.
But
higher
human
growth
hormone
does
have
some
benefits,
right?
This
is
a
steroid
that
people
(02:29):
can
abuse
to
increase
muscle
mass,
but
it
will
also
do
the
same
thing
after
fasting.
So
fasting
can
help
increase
the
ability
to
develop
muscle
while
exercising.
So
if
you
fast
followed
by
a
light
meal,
then
exercising
will
have
(02:49):
additional
benefits
beyond
what
it
would
normally
have.
While
it's
terrible
idea
to
do
intermittent
fasting,
if
you
are
a
diabetic,
it
will
help
prevent
type
two
diabetes
because
it
will
increase
insulin
sensitivity.
So
in
type
two,
diabetes
is
defined
as
a
decrease
(03:10):
in
insulin
sensitivity,
you
need
more
insulin
to
have
the
same
effect
on
glucose
and
after
fasting
the
insulin
will
have
a
greater
effect
on
glucose.
So
it
actually
is
is
able
to
work
more
effectively.
So
even
though
human
growth
hormone
is
countering
the
insulin,
(03:30):
you're
also
becoming
more
sensitive
to
the
insulin
because
the
insulin
is
being
countered,
your
body
needs
less
to
have
the
same
effect
because
your
body
is
going
to
be
pushing
against
what's
countering
it,
right.
So
if
you
have
too
much
insulin,
your
body
starts
to
not
notice
insulin,
it
becomes
less
sensitive.
That's
when
you
eat
too
much
sugar,
(03:51):
you
have
too
much
insulin
and
you
get
type
two
diabetes.
If
you
have
too
little
insulin
because
European
fasting,
you
haven't
gotten
any
sugar
and
you
have
high
growth
hormone,
high
human
growth
hormone
as
a
sort
of
counter
raising
glucose,
then
your
body's
going
to
start
becoming
more
sensitive
(04:11):
to
insulin.
And
so
you
can
have
the
opposite
of
type
two
diabetes.
So
it
is
somewhat
paradoxically
really
good
for
you
to
have
a
increased
sensitivity
to
insulin.
So
if
you
have
glucose
just
(04:31):
before
exercising,
you
end
up
with
a
short
term
increase
in
human
growth
hormone
and
a
significantly
slower
oxidation
of
fat.
So
that
is
that
is
I
would
not
say
is
a
is
a
good
way
to
go.
But
human
growth
hormone
in
general
(04:52):
due
to
fasting
will
encourage
the
burning
of
fat.
So
again,
it's
almost
the
opposite
of
insulin.
Insulin
is
the
steroid
that
creates
fat
because
you
deposit
fat.
So
fasting
by
releasing
human
growth
hormone
is
going
to
release
the
fat.
The
(05:18):
idea
of
a
starchy
meal
making
you
feel
more
tired
is
probably
also
related
to
the
relationships
between
human
growth
hormone
and
insulin
causes
a
spike
in
insulin.
And
this
is
going
to
block
fat
utilization.
So
(05:38):
remember,
insulin
is
the
opposite
of
human
growth
hormone.
If
you
increase
insulin,
insulin
wants
to
make
fat,
then
you're
not
going
to
burn
fat.
And
so
you
you
end
up
with
high
insulin,
but
you
also
have
high
blood
sugar.
So
this
can
end
up
(05:59):
signaling
feelings
of
tiredness,
whereas
intermittent
fasting
can
produce
sort
of
the
opposite
effects
where
you
can
certainly
being
hungry
can
make
you
tired,
but
if
you
can
(06:19):
not
be
tired
response
to
be
hungry,
it
will
make
you
perhaps
feel
more
up,
more
alert.
In
healthy
non
obese
men.
Intermittent
fasting
showed
no
loss
in
body
weight,
no
loss
of
activity
and
no
lowering
of
heart
rate,
so
there
was
no
direct
metabolic
effect
(06:40):
other
than
the
increased
insulin
production
sensitivity,
sorry,
increased
insulin
sensitivity
and
increased
human
growth
hormone
production.
So
there
was
no
change
in
the
overall
body
weight.
So
(07:00):
what
with
less
insulin,
it
was
much
more
easy
to
burn
fat.
And
those
that
fat
was
being
used
to
maintain
glucose
levels
during
the
entire
time.
One
of
the
downsides,
though,
is
with
a
huge
increased
human
growth
hormone,
you're
blocking
uptake
of
the
glucose
by
muscles.
(07:20):
You're
not
blocking
it,
but
you're
slowing
it
down.
So
the
muscles
themselves
lose
a
little
bit
of
strength
and
you
become
more
efficient.
And
if
you
want
to
lose
weight,
becoming
more
efficient
isn't
necessarily
something
you
should
be
striving
for.
So
you're
actually
going
to
be
burning
sugar
more
slowly
(07:41):
due
to
fasting,
no
significant
drop
or
rise
in
basal
metabolic
rate.
So
while
the
muscles
are
slowing
down
uptake,
you're
not
actually
lowering
your
overall
use
of
use
of
glucose
and
you
can
maintain
glycogen
(08:01):
and
even
even
sometimes
with
with
exercise.
One
of
the
studies
was
showing
that
our
bodies
are
able
to
maintain
homeostasis
by
providing
extra
extra
glucose.
And
this
is,
(08:21):
you
know,
coming
coming
from
liver
and
you
can
just
provide
during
exercise
and
then
what
happens,
the
fat
begins
to
begins
to
become
burning.
And
so
the
fat
produced
and
released
after
human
growth
hormone
is
is
produced
from
fasting,
is
able
to
maintain
the
overall
blood
glucose
(08:44):
in
rats.
When
rats
are
given
intermittent
fasting,
the
response
to
insulin
increased
sevenfold.
So
a
tremendous
increase
in
sensitivity
to
insulin
and
in
obese
individuals.
Fasting
does
show
an
increase
in
appetite,
(09:04):
as
you
might
expect.
Right?
They're
hungry,
they
haven't
eaten,
but
a
somewhat
of
a
reduction
in
metabolic
rate
and
a
an
interest
in
exercise,
which
is
interesting.
I
would
not
have
expected
that
necessarily.
But
it,
I
suppose,
is
evolutionary
based.
If
you're
if
you're
hungry,
you
might
want
to
go
out
(09:24):
and
find
some
food.
HGH,
insulin
like
growth
factor
goes
down
during
fasting.
So
again,
human
growth
hormone
goes
up.
Insulin
like
growth
factors
go
down.
And
then
after
you're
done
fasting,
they
return
to
the
regular
levels,
but
(09:45):
it
is
slightly
lower
levels.
So
again,
it
increases
sensitivity
to
insulin
and
to
insulin
like
hormones.
HGH
is
associated
with
muscle
development.
So
both
HGH
and
HGH
can
develop
muscles,
but
HGH
is
specifically
connected
to
(10:05):
aging.
And
I
there
is
a
possibility
that
by
fasting
regularly,
you
might
be
ever
so
incrementally
reducing
some
of
the
effects
of
aging.
So
there
isn't
a
direct
effect
on
body
weight
or
body
fat.
Your
metabolism
stays
about
the
(10:25):
same,
maybe
a
little
bit
slower
with
with
the
reduction
in
uptake
of
glucose
from
the
muscles.
But
in
general,
your
metabolism
doesn't
doesn't
change
radically.
Human
growth
hormone
goes
up,
b
glucose
remains
about
the
same,
and
energy
levels
stay
roughly
the
same
because
you're
maintaining
that
blood
(10:45):
glucose.
I
certainly
when
I
intermittent
fast
have
to
be
careful
of
that.
If
I
go
too
long
or
in
a
way
that
reduces
my
blood
glucose,
I
could
get
a
headache
or
I
could
get
fatigue.
And
I
find
moving
around
really
helps.
So
I
get
up
and
go
take
a
walk
or
I
go
teach
and
I
do
(11:05):
things
that
allow
me
to
be
active.
And
somehow
that
seems
to
balance
the
the
blood
glucose
in
a
much
better
way.
And
I
avoid
getting
a
headache
and
I
avoid
getting
sleepy.
I
would
definitely
say
that
intermittent
fasting
would
exacerbate
diabetes
and
short
term,
but
overall
(11:25):
would
increase
sensitivity
to
insulin.
So
anything
that's
increasing
sensitivity
to
insulin
is
is
is
excellent.
Insulin
like
growth
hormone
goes
down
during
fasting,
which
again
might
have
anti-aging
benefits.
There's
a
reduction
in
hypoglycemia,
(11:47):
less
danger
of
type
two
diabetes.
And
so
these
are
all
related
due
to
what
is
known
as
metabolic
syndrome.
So
all
of
the
things
that
are
related
to
having
a
high
insulin
level,
like
high
blood
pressure,
high
blood
pressure,
high
triglycerides,
high
cholesterol,
all
of
these
things
(12:08):
are
going
to
be
reduced
through
intermittent
fasting,
eve
though
you're
not
really
lowering
your
overall
body
fat
because
your
body's
going
to
maintain
homeostasis,
you're
going
to
train,
your
body
is
going
to
try
and
make
itself
stay
the
same
weight.
So
with
a
D,
(12:28):
a
fat
makes
leptin,
leptin
is
is
what
tells
you
to
tells
you
to
be
hungry.
And
so
when
you're
when
you're
fasting,
there's
a
decrease
in
in
(12:48):
leptin
and
you're
going
to
end
up
eating
just
as
many
calories
on
your
non
fasting
days.
So
the
only
way
you
could
actually
lose
weight
through
intermittent
fasting
is
if
you
also
had
calorie
restriction
on
regular
days.
And
now
you're
starting
to
get
closer
to,
let's
say,
an
eating
disorder.
If
you're
if
you're
constantly
(13:09):
trying
to
restrict
your
calories,
that
could
actually
be
dangerous.
So
that
would
be
something
to
be
careful
of.
Maintaining
homeostasis
is
really
the
goal
you
want
to
look
for
while
increasing
health,
you
know,
exercise.
And
this
is,
you
know,
som
sort
of
dietary
control.
I
just
find
intermittent
fasting
to
be
easier
(13:29):
than
other
kinds
of
dietary
control.
I
want
to
be
able
to
eat
what
I
want
most
of
the
time
and
then
a
couple
of
days
a
week
I
do
intermittent
fasting,
so
lower
triglycerides,
lower
blood
pressures
are
certainly
possibilities
that
have
to
be
longer
term
studies
to
really
find
out
(13:50):
there's
some
some
indication
there
might
even
be
a
anti-cancer
benefit.
Again,
overall
reduction
in
metabolic
disease,
there's
not
clear
if
there's
differences
(14:10):
between
periods
of
time
for
fasting,
but
it
seems
as
though
the
minimum
is
about
15
hours
to
really
get
the
the
glycogen
stores
out
of
your
liver
and
to
have
a
drawdown
in
glycogen
so
you
can
actually
start
burning
fat.
But
the
effect
seems
the
same
(14:31):
in
most
of
the
short
term
studies
that
have
been
done.
It'll
be
interesting
to
see
longer
term
studies.
So
it
seems
as
though
we've
evolved
to
resist
the
bad
effects
of
fasting,
right.
So
what
are
the
bad
effects
of
fasting
running
out
of
fat?
Now
we
might
think
that
would
be
a
good
thing,
but
we
would
definitely
want
to
maintain
fat
as
(14:53):
you
know,
to
maintain
our
ability
to
to
be
fertile
and
particularly
for
women
are
going
to
have
a
very
strong
incentive
to
maintain
fat.
Fasting
doesn't
stop
activity
and
actually
seem
to
encourage
activity
in
some
people.
I
certainly
feel
it
that
way
myself
sometimes 1963 00:00:00,-01 --> 00:15:13,812 . So 1964 00:00:00,-01 --> 00:00:00,-01
(15:13):
this
is
exactly
what
we're
evolved
for.
Fasting
is
designed
to
get
you
out
there,
maintain
as
much
body
fat
between
fasts
as
possible,
build
up
that
body
fat
so
that
when
you're
when
you're
needing
it,
you
can
burn
it
and
turn
it
into
glucose,
maintain
your
metabolism
and
maintain
your
energy
levels
so
that
you
can
go
(15:33):
get
that
food.
So
it
is
very
effective
at
burning
the
fat,
but
the
fat
will
be
put
right
back
again
and
there
is
a
compensatory
health
benefit
of
of
the
increasing
insulin
sensitivity
which
(15:54):
is
going
to
then
have
the
negative
side
of
if
you
have
increased
insulin,
you're
going
to
try
and
not
burn
fat.
So
this
is
what's
going
to
happen
as
soon
as
you're
eating
again
is
your
body's
going
to
try
and
store
that
fat.
Even
even
better
by
having
a
more
sensitivity
to
the
insulin
it
stores
the
fat.
I
(16:15):
it
seems
as
though
frequency
of
meals
is
what
you
really
want
to
avoid,
particularly
frequency
of
carbohydrates.
Frequent
carbohydrate
meals
are
going
to
be
constantly
giving
you
an
influx
of
of
blood
sugar
and
your
insulin
is
going
to
be
constantly
rising.
And
so
you're
going
to
be
constantly
putting
on
(16:35):
fat
and
having
the
problem
of
decreased
in
insulin
sensitivity
are
going
to
be
moving
towards
hypoglycemia.
You're
going
to
be
moving
towards
all
the
metabolic
diseases.
So
intermittent
fasting
fights
this
as
when
when
you
are
hungry
for
a
long
period
of
time,
the
glucose
which
is
stored
as
glycogen
(16:55):
in
your
liver,
is
released
from
your
liver
and
but
you
only
have
a
few
hours
of
this.
So
if
you
do
it
as
you're,
as
you're
sleeping
and
then
into
the
morning,
you
burn
through
your
glycogen
reserves
and
then
you
start
really
burning
fat.
And
this
is
this
is,
you
know,
very
good
for
you
for
a
number
in
a
number
of
ways.
And
it's
the
belly
fat
that
gets
preferentially
burned.
(17:16):
So
if
you
can
maintain
low
insulin
levels
when
you're
not
fat,
fasting
by
avoiding
sugars,
eating
normal
foods,
but
trying
to
avoid
those
spikes
of
insulin
and
sugars,
you'll
actually
maintain
a
much
more
healthy
relationship
with
your
own
fat
as
you
fast
your
you'll
you'll
burn
belly
(17:36):
fat.
And
then
when
you
store
fat,
it's
much
less
likely
to
be
belly
fat.
If
your
insulin
is
low.
Insulin
tells
the
fat
to
go
directly
to
to
to
to
belly
fat.
And
so
if
you
can
keep
that
insulin
low,
even
if
you're
storing
fat
and
you
maintain
your
overall
fat
levels,
your
fat
will
start
to
redistribute
(17:56):
from
belly
to
of
other
portions
of
your
body.
And
in
my
opinion,
this
is
is
has
an
aesthetic
value.
That's
just
my
own
opinion.
But
I
seem
to
like
a
redistribution
of
fat
rather
than
it
all
being
concentrated
in
the
belly.
All
right.
I
just
wanted
this
to
be
relatively
short
and
sweet,
(18:16):
so
I'll
stop
it
there
and
I
will
continue
on
with
some
more
technical
notes
next
time 2478 00:00:00,-01 --> 00:18:24,762 . All 2479 00:00:00,-01 --> 00:00:00,-01
right.
Thanks
a
lot.
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