Powerful BENEFITS OF FASTING & Still EAT

Hello Health Champions. Today we're going to talk about the fasting mimicking diet.

That is how you can still eat a little bit while still getting most of the

benefits of fasting so we're gonna talk about what the fasting mimicking diet

traditionally is but we're also gonna try to understand it and see how we can

improve it. Coming right up hey I'm Dr. Ekberg I'm a holistic doctor and a

former Olympic decathlete and if you want to truly master health by

understanding how the body really works make sure you subscribe and hit that

notification bell so you don't miss anything. So the fasting mimicking diet

is a thing it's a patented method and it was developed by Valter Longo he's got a

PhD and he's been doing research for a long time he's originally from Italy but

he's in California for the most part and he's been doing a lot of research on

fasting and aging and nutrition and how calorie restriction and different

metabolites and hormones affect these different variables and in that process

he came up with a way where you can get most of the benefits of fasting while

still eating a little bit and this is a big step forward because a lot of people

need the benefits of fasting but a lot of people are not willing to go on a

five-day water fast they're not capable or ready mentally to make that shift so

what the fasting mimicking diet says is that you can get the same benefits which

are basically you can lower blood glucose you can lower blood pressure you

can reduce insulin you can reduce triglycerides you can reduce

inflammation all of these measured on blood work and it is very powerful in

losing weight and all of these are of course involved with insulin resistance

and metabolic syndrome so if you find a way to reduce insulin resistance to

unclog the body to stop the clogging process

you're gonna get a lot of these benefits and the method was in large part

originally developed for treatment of cancer for part of treatment for cancer

so it is inducing and maintaining autophagy which has been shown to be able

to reduce cancer prevent reverse cancer etc so here's the principle of that diet

is that you reduce your calories dramatically for about five days and

during that time you also reduce the carbs you reduce the protein and you

increase the fat so you're gonna eat 800 calories and 47% of those are gonna be

carbs only 9% are going to be protein and 44% are gonna be fat so now you're

gonna say depending on what your background is if you never heard of low

carb or keto you're gonna say that oh well that sounds interesting

if you've already done a lot of keto and low carb you go oh my god what do you

mean low carb that's sky high carb and that's true so when they say that this

is low carb low protein high fat that's relative to the standard American diet

because that promotes sixty or more percent of calories from carbohydrate so

when we take them down to 47 then that's lower and when we increase the fat to 44

that's more than the 30% that's recommended so we all have to put this

in perspective and we have to realize that most of these this method these

benefits are for people who have never made any changes before so in terms of

grams what this means is you would eat about 94 grams of carbs 18 grams of

protein and 39 grams of fat and again if you've done low carb and keto then

you're gonna go that's not low carb that's like three four times the carbs

that I eat so we all have to remember that and put that in perspective so the

biggest change the main difference that the most radical departure from any diet

is the low protein and there's a reason for that and it is that you have all

these different nutrient sensors in the body you have the the insulin and you

have the mTOR and the AMPK and so forth and they respond differently to

different macronutrients and if we can get the ratios right then we can

maintain we can induce we can maintain and we can sustain autophagy so basically

the number one thing that turns off autophagy is protein so autophagy is the

recycling mechanism to clean up it's a very powerful healing and detox and

repair mechanism that we have in the body but it primarily responds to

protein so the whole deal with this fasting mimicking diet is that you can

maintain autophagy even if you eat 800 calories as long as your proteins are

very low so that's the key that we have to have in mind so then the idea is that

you do this for five days per month so in the beginning assuming that you're

going from just any old diet whatever that have got you sick in the first

place then for five days you eat 800 calories with this macro arrangement and

then you do that three times so for five days you eat low carb then the rest of

the month you eat so-called normal and you do that

three months and then once you've gone through it for three months you probably

have reversed a lot of these markers and then you can go back to eating your

normal diet and then you maintain your health by doing this once every three

months or once every six months depending on what your lifestyle is and

what your tendencies are for insulin resistance and weight

gain and so forth so part of this patent and part of this whole idea is that you

can also buy a package you can order a package and you pay some money and you

get everything that you're gonna eat for that period of time and the advantage is

that you get the exact calories you get the exact macronutrients you get the

exact proportions and you don't have to think about it there's no learning curve

you just open up the box and you do what it says so it's very very convenient but

now the question is though is it optimal is this really the absolute best way to

do this which we're going to talk about and is it cost effective so this just

depends on where are you on your learning curve are you willing to spend

the money or are you willing to learn if you have a little bit of money you don't

mind spending it and you are not willing to take the time to learn then go for

the package because you're gonna be able to get a lot of these benefits without

changing a whole lot of other things but on the question if it's optimal I would

argue that it's not and that we can by being willing to learn which is why

you're watching this channel in the first place

by will being willing to learn we can enhance this we can do it at a much

lower cost and we can get even better results so really what the package is

about it's getting some or getting significant benefits with the least

amount of change and learning right so it's not a bad thing I'm it's awesome

because the vast majority of the population have never heard of low carb

or nutrition or whole food and they're not there yet so this is a great entry

place for those people but if you're willing to learn a little more than we

can take it one step further so I want to talk about how we can make this even

better how do we get the optimum benefit and how do we spend less money and how

do we maintain it how do we not just go for some benefit but we go for the

optimal long-term benefit right so if we combine Keto or low carb high fat if we

have the body fat adapted already when we do the fasting mimicking diet then

we're gonna be in a much much better place so here's what that would look

like so the calories on a typical keto diet would be about 2,000 and then we

have about 5% carbs 20% protein and 75% of calories from fat and this is kind of

vary depending on the size of the person anywhere from 1,500 to 3,500 maybe the

carbs are going to vary maybe from 5% or from 0% to 10% so these are just rough

numbers but you get the idea if we convert that to grams on a traditional

ketogenic diet we're gonna be maybe 25 grams of fat hundred grams of protein

and 150 170 grams of fat now if we take that if we take the fasting mimicking

diet a little step further and remember that they they came up with these

numbers probably because it's better than the standard diet all right they

have to do certain things to get results without rocking the boat too much right

it's a step in the right direction and to avoid a lot of the controversy they

probably decided that people are used to having their carbs so if we let them eat

a little bit of carbs then they're gonna feel more like normal but what I would

suggest this if we take this with a keto approach then we take it down to 800

calories and we keep our 25 grams of carbs that we are accustomed to in our

ketogenic diet so whatever you're doing just keep doing that if you're on keto

if not then learn some of the keto stuff before and we

got lots of videos for that and then the protein is going to be the big change

it's gonna go from a hundred grams down to 18 grams because we're reducing both

the number of calories and the percentage so this is the key this is

the reason the fasting mimicking diet works is the very low amount of protein

that is going to sustain the autophagy it's going to allow you to eat some food but

still be in autophagy and with the autophagy you get all those anti-aging

benefits you get the healing benefits you get the stem-cell benefits and so

forth and then the fat is going to be a very high percentage at 78% but the

total amount will be lower because we're eating less food so if you're already

fat adapted which would be awesome then you're not going to have any problem

still eating one or two meals a day if you've done some intermittent fasting

and that's why it's so such a good idea to be in keto and low carb high fat

before and if you've done intermittent fasting then this is going to be such a

smooth transition if you go straight from a standard American diet into doing

the fasting mimicking diet then you're probably going to be able to suffer

through the five days you're gonna tell yourself I can do five days but you'll

feel miserable while your body is transitioning and getting into fat

burning and so forth but if you're already fat burning it's gonna be really

smooth so let's expand a little bit on the benefits we have we talked about

these benefits of fasting that we're going to still get most of them with the

fasting mimicking but what's the benefit of doing the keto modified a keto

fasting mimicking diet as opposed to regular fasting mimicking diet well

if you get fat adapted first then you're gonna have a much easier transition and

you're gonna get deeper levels of autophagy and insulin reduction

insulin resistance so we want to understand that insulin resistance and

autophagy is not a switch that you flip it's not an on-and-off thing it's a

gradual thing you have more or less of it even people on a standard American

diet are gonna have a some amount of autophagy just that's just how the body

cleans up but you're gonna have many many many many times more autophagy

which is what we're looking for if you do the fasting here we're just look into

increase the benefits to get a higher percentage of benefit so if we think

about this as insulin resistance on these two graphs then if you're doing

the standard American diet if you sort of think that if you don't want to learn

anything and you just think hey I'm gonna eat normal which is high carb

whatever they recommend and then I'm gonna suffer for five days then you're

gonna get a yo-yo thing you're you're gonna get some benefits but then in

between you're basically just going to eat enough garbage again enough insulin

stimulating food to offset the benefits you're not going to get a huge amount of

long-term improvement so the red would be insulin resistance that while you're

eating normal you are still sort of promoting insulin resistance and then

you do your five day fasting mimicking and you get some insulin sensitivity you

get some etaf Egeus and benefits but then you go right back so the fasting

mimicking is just enough to offset the other bad stuff that you do whereas if

you do a low carb if you're already reversing insulin resistance then the

you're already below the line you're not promoting insulin resistance at any time

in the month now you're gonna get a much much deeper effect you're gonna have it

for a longer period of time you're

get into it much quicker because you're basically already there and the total

benefit the amount of reversing insulin resistance is going to be much larger

and now you are not just compensating for what the bad stuff that you do

you're actually moving toward long-term health and if we imagine a similar

scenario for autophagy then it would be almost the same except that autophagy

would be present to a lesser degree that if you're eating your standard high

carb processed food regular food diet then you would just barely get in it

would take you a few days to get into so you're doing this for five days it

probably takes you a good two days three days even to get into a significant

amount of autophagy and then you go right back to eating and now you're kind of

undoing that and you're just getting ready for the next five days to to

recover whereas if you're on a ketogenic diet and you're eating two or three

meals you're probably not in a ton of autophagy but you're you get more autophagy

than if you ate a high carb diet during the time that you're fasting

you're not so far away from the auto fuji so you're more likely to have some

degree of autophagy in the mornings for example when before you eat so now

instead of having two three days to get into autophagy you're probably in

autophagy within 12, 18, 24 hours because you're so close already and now you can

spend almost the entire five days just building on that momentum and then when

you get back out you're not instantly undoing all the

good that you did so why would we do fasting mimicking as opposed to just

plain fasting because fasting is still gonna get you all these benefits and it

will be even better but here's why the fasting mimicking diet is better than a

water fast and the number one thing obviously is that it

easier it's more acceptable for most people and even if you're already fat

adapted it's still easier because it's not such a mental barrier to to get into

it you know if you're going to be able to eat a little bit then you could

probably go five days instead of maybe two or three days on a water fast so you

go longer and therefore you get more of the autophagy benefits with less effort

so to speak and if it's easier then you can also do it more often

so if you just sort of had the the mental strength to do a water fast of

three days every couple of months now maybe you can do it once a month and not

really feel that it's much pressure and the other issue is about weight so if

you have a ton of weight to lose then you're gonna lose weight faster on

the water fast but if you don't have a lot of weight to lose and if you want

some of these autophagy benefits so for me it's hard to do a lot of long three four

five day water fast because I sort of have to eat myself up I have to gain

back the weight between each time but if I do a fasting mimicking diet then there

is less weight loss because I'm putting in some calories I'm putting in maybe

roughly half or close to half of my usual calories so the weight loss will

be a lot less it'll be easier to maintain it longer and do it more often

and I still get that sustained autophagy benefit and like I said the key to

understand is it that it's the protein that you have to watch you get better

results if you watch the carbs as well but it's the protein that's the key

you've got to keep that down which means that this is basically a vegan diet for

these five days you're going to be vegan because virtually every animal product

is going to have too much protein to keep you

then that 18 to 20 gram range so I would suggest that you get yourself your

glucose meter and your ketone meter and you give this a try you start tracking

you start measuring and you see how these numbers compare and you'll

probably find that your ketone will be really good your glucose ketone ratio

will be really good even though you're eating some calories you'll be able to

sustain your autophagy you'll be getting most of these benefits even

while eating a little bit if you enjoyed this video make sure you also take a

look at that one thank you so much for watching and I'll see you in the next

video