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Study Finds: How Fasting Wrecks Your Health Long-Term
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Transcript
00:00:01
Speaker
Hi, Christian Jordonov here. Today I'm going to go over one fasting study, just to give you a little bit of the nuance. So you can see there's actually a lot of deleterious effects from fasting, but you the the researchers aren't looking for those.
00:00:18
Speaker
So you have to take a little bit more of a nuanced approach when like looking at the papers. And then because there's so few markers each study can really test because of limitations and constraints that we have to really look at a lot of different studies to kind of get the nuances and weave together a little bit of ah a tapestry of actually what are the negative effects of fasting that regular, like almost always are kind of overlooked. They're not given enough attention, if any. Just so you're aware that it's not all rainbows, unicorns, and autophagy when you fast, okay? A lot of bad stuff happens. And what I'm going to do is over the next weeks and maybe months, as I'm writing my book on fasting, I'm going to be sharing...
00:01:04
Speaker
insights like this. So what what I would recommend to you, I'm going to have a video where the the study will be on screen and in this particular one there's some charts and stuff from the paper that would be useful for you to see.
00:01:18
Speaker
So the link will be in the podcast description. Follow that to to see the stuff again. it would really help you kind of visualize some of the stuff. Now, I'm going to walk, sort of talk you through everything anyway. So if you're on the podcast layer, you will still get a ton of value from this. But it would help even at a later point if you just click the the link below and go to my YouTube channel and subscribe there. Because you know how they say, a picture paints a thousand words. If you're already on the video, I'm sorry to waste your time. Let's get right into it. So is the the paper is titled, Is Muscle and Protein Loss Relevant in Long-Term Fasting in Healthy Men?
00:02:02
Speaker
A Prospective Trial on Physiological Adaptations in the Journal of Cachexia, Sarcopenia, and Muscle. published in 2021. And in terms of what they were looking at, they got a decent result, right? so But again, you have to this is where the nuance sort of comes into play. the Let's say a paper, a study, are looking for improvements in cardiometabolic markers or weight loss. That's usually what they look at with these studies. um
00:02:35
Speaker
they can report good results but if we look at what they were what markers they were reporting we can actually see even though they they thought they got good results in terms of what they were looking for their outcomes and and and and end points there's stuff in there that we can glean that helps us to build again this tapestry of what actually happens when a person fasts right because again in the mainstream it's like an alternative mainstream Or you just start burning all the fat and then ah you you you you you get into autophagy and and then you just rejuvenate. and look These miraculous things happen. and that's Honestly, that's bullshit. So let's get into it. So this was a ah trial. men.
00:03:17
Speaker
sixteen healthy men ah ah average 44 years plus minus 14 years. So there was guys that were 30, guys that were 58. So in that sort of range. So not not some of these guys were pretty young to begin with.
00:03:34
Speaker
Now, here's the other thing. This was a quote-unquote fasting study, but they did it using the Buckinger-Viohelmi protocol, okay?
00:03:48
Speaker
which Buckinger, he was like a pioneer in the fasting sort of space. um that There's a couple of clinics that they have. and But this protocol allows for about, but depending on the paper of the study, between 200 and 400 calories per day. So in this case, it was they were getting us a supplement of of basically juice, broth, and like vegetable soup or whatever that that gave them about 200 to 250 calories a day. So here already, if you just...
00:04:18
Speaker
if you just factor this in, this is not a true like water fast, water only fast. So because they they were getting some calories mostly from carbohydrates, this already has a huge, huge muscle and lean tissue sparing effect. And remember that the paper is examining is muscle and protein loss relevant in long term fasting. so This already is a little bit screwy, let's just say, because you might, let's or your doctor or like ah a practitioner, health coach, influencer, they might kind of glance at the study and be like, hey, look, that they said it's not a big issue, you know, after four days.
00:04:58
Speaker
You know, it's going to be fine after four days because you're entering into ketosis and and lean tissue is spared, protein is spared that point. But if you then ah listen to that influencer and then you go on a water fast and you don't do this protocol where you get some you know carbs in the morning, some carbs at night to reduce some of the stress on your body, then you're going to kind of hurt hurt yourself, if if that makes sense. So what were the the results? So the 10-day fast decreased body weight by 7%. Okay, so on average, they lost 5.9 kilograms. And I'll quickly do the math for you here. That is 5.9 times equals about, let's almost pounds of weight. And look at the the next statement here.
00:05:47
Speaker
And basal metabolic rate was reduced by 12%. So they the amount of calories they burn, their basal metabolic rate was reduced by 12%. Now, fat mass and lean soft tissues accounted for 40% and 60% of the weight loss. What does that mean? So fat mass, so 12.98, or let's ill do more simply. Let's pounds,
00:06:12
Speaker
or five point nine kilograms times point four So they lost about 5.2 pounds right? the pounds. That's about pounds of fat during So if we divide divided that is about
00:06:39
Speaker
the lost
00:06:43
Speaker
half a pound of half a pound of fat a day. Okay, so you have to ask yourself, is that were the juice worth the squeeze? And at first glance, is's like, oh, wow, you know half a pound ah fat per day, like 225 grams of fat loss per day,
00:07:08
Speaker
that sounds like ah pretty amazing however you gotta kind of starve yourself you're gonna suffer and these guys remember they were in a center where they get a all lot of pampering right they're away from the stress of life and like in these centers they don't let them have their phone in the communal areas and like they're they have a curfew type thing where you have to be in your room and resting and You know, like you can't just fast for 10 days with a normal like life life and style. If you have kids and a job, and like you need time away, right? So you got to spend money, like thousands, to be in a center to get this half a pound a day. However, even if, let's say, you said, okay, the juice is worth the squeeze, what's what's the other cost? So the 60% of the other weight loss that was lean soft tissues,
00:08:03
Speaker
44% of that was extra cellular water, they estimated. right the ah Some of this stuff is not very super accurate and it's not perfect, but we just kind of let's let's just roll with it for now. So the other 14% was muscle and liver glycogen and water that's associated with it. And then 42%
00:08:25
Speaker
was metabolic active lean in tissue as they call it. So let's do the math quickly. So again, 13 pounds, it's 12.98, but let's just say 13 pounds times 0.6.
00:08:36
Speaker
So that's the older 60% of lean soft tissues lost. So of that, so we're going to times 7.8 by, sorry if I'm blowing your sort of eardrums with nonsense math. I hate math too. So times 0.42, this is like the the the most advanced math I can do, you know.
00:08:58
Speaker
So that's 3.27 pounds of lean, soft, the lean, metabolic, active lean tissue that they lost. And what do they characterize as metabolic, active lean tissue? It would be muscle and organs like the liver and the the the intestine, so And actually bone is, you know, actually technically has a lot of protein in there that can be catabolized, but they assumed that bone wasn't affected. so but like So think about it like this. Let's just put it this way.
00:09:30
Speaker
Is 5.2 pounds of fat loss in 10 days worth losing 3.27 pounds of your organs and your muscles and the collagen, your maybe your skin and your joints getting degenerated and your bones getting degenerated? Is is it worth it?
00:09:51
Speaker
Because to me it looks like it's not one-to-one, but here's why it's not one-to-one. It's because they had, math here 250 calories divided by roughly 4, About 62 grams of carbs, let's say 60 grams of carbs a day added supplement. What does that mean? Well, if they had removed that, if that wasn't a part of the protocol, this Buckinger protocol...
00:10:20
Speaker
protocol That means these folks not getting these 60 or 62 grams of carbs a day, they would have probably further degenerated their lean tissues. And ah when you kind of look ah look at it, basically protein to glucose conversion.
00:10:39
Speaker
is about 50% efficiency, which means let's say you you you you catabolize 100 grams of protein in your body or from meat that you ate, let's say, whatever. You're going to make from 100 grams of protein not meat, but the the protein portion of that meat or your own meat, going to make 50 grams of glucose. So very, very, very degenerative, very expensive and and inefficient. and And remember, if you've ever tried to put on muscle, you know, especially older people, women, like kind of,
00:11:16
Speaker
more stressed people, you know how hard it is to put on muscle. So to think that you're just going to, quote unquote, build back better in the next few months and just regain all that muscle and and and especially this other lean tissue like in their in your joints and your skin and your bones, that is a pipe dream. So again, you have to ask yourself, 5.2 pounds of a fat loss worth the 3.27 of metabolic organs and and and metabolic active lean tissue? Is it worth it?
00:11:50
Speaker
I would posit that it's not. And these guys were lucky that they had this Buckinger sort of protocol supplement of extra, some some carbohydrates that would spare the digit further degeneration.
00:12:05
Speaker
Okay, what did they conclude? 10-day fast appears safe in healthy humans. So they're like looking at protein loss. So they're protein loss occurs in in early fast, but decreases as ketogenesis increases.
00:12:18
Speaker
Fasting combined with physical activity does not negatively impact muscle function. And that's kind of all they were looking for. It wasn't like they weren't looking to to prove fasting is amazing or they have a very specific sort of thing about protein loss here. So let's look at it a little bit. like Let's look at what they actually did. so the So they did, the first of all, they did the study at the Buckinger Wilhelmi Clinic in Überlingen, Germany, Deutschland, Überlingen, which I haven't looked at that clinic, but i they have another clinic in Marbella, Spain, and I looked at it yesterday. Man, this clinic is gorgeous. It's amazing. And the minimum you pay for like a seven-day fast was like $3,000 plus. And then up to a 30-day fast, you could pay, as a kid you not, as much as $60,000 if you want to be in like a sort of VIP suite. And then they have a ton of cool stuff you can get like bodywork and IV. So like you you have to remember...
00:13:24
Speaker
A lot of people that go to these clinics that are like just fasting for better health and longevity, they're doing a lot of healthy behaviors so that you have this healthy user bias. So they might already be fasting, they might be accustomed to it, they might be eating organic food already, living in a nice clean environment. and can afford better care for themselves and like body work. and And in the center, then you can get body work and they do Pilates, yoga. It's really nice. like Honestly, like i would i if I had like cash to burn, I'd go there just as a sanatorium type thing. to
00:14:00
Speaker
I'll tell them, look guys, I'm coming... And i will not fast. And some people, like, you can actually go there and tell them I'll eat 800 calories a day or up to 2,000 calories a day. So I'm like, okay, I'll eat 2,000 calories for for like 15 days, whatever, get a little bit shredded or whatever. And then want to get the IV drips and the Myers cocktails and all the the body work and massages and Pilates and then go for walks in the sun on the beach. And so here's the thing.
00:14:28
Speaker
In that low-stress environment, yeah you're going to do a little bit better. you know But a lot of people, the way they do it, they still work. They're they're trying to fast for three days and they got the kids. they got Their phone is blasting them. They're not eating generally well before and after. So there's a lot of things that are not...
00:14:46
Speaker
um dialed in and those people are going to worse so these guys here like this sample of people that they're studying is a really um it's a little bit again skewing towards this healthy user bias that can plague studies just like the unhealthy user bias can which we won't discuss that today but I will have a future episode that kind of explains this a bit more Okay, so what else? So the here's the the fasting protocol. So they were under daily supervision with nurses and physicians. So again, a lot of care. They're getting pampered. It's nice.
00:15:27
Speaker
So they go into the clinic. They had a ah standardized vegetarian dinner. Next day, the baseline period, they were given 600 calories vegetarian diet, three meals.
00:15:38
Speaker
And then, look, to initiate the 10-day fasting period, the intestinal tract was emptied with the intake of a laxative. Okay, so N-A-S-O. I think that's just epsom salts. Okay, so this is actually really good because to clear the intestines means because when you don't eat, you you you don't poop, you don't have the peristalsis moving the feces along. That can actually, um that can, ah that the fecal material that you can absorb some of the toxins and byproducts as it kind of sits in the gut and that can kind of basically altering, basically poison you in a sense and cause inflammatory sort of reactions. So the the fact that they did that is a great start to the fast and some people don't.
00:16:24
Speaker
okay So if you're not doing all of these things that they're doing when you're fasting, um you are, again, stacking disadvantageous factors against yourself.
00:16:37
Speaker
Then, during fasting, all subjects receive a portion of 20 grams of honey each morning, had to drink 2-3 liters of water or herbal tea. Then they had organic, freshly squeezed fruit juice, 250 mils at noon, and vegetable broth in the evening. So again, this really takes the the edge off the stress. okay So again, if people are not doing that out there, they're just water fasting for like 5 days, they are...
00:17:04
Speaker
in a much higher stress state than these people would have been, these guys. Total daily caloric intake was 200 to 250 kcal per day. And look, during the fasting period, an enema was applied every other day to remove intestinal remnants and disquamated mucosal cells, which again, this really kind of helps to clear stuff out so that because the stress of fasting increases paradoxically, people don't know, but cortisol and stress increase intestinal permeability or leaky gut.
00:17:35
Speaker
So by removing with an enema these remnants of dead stuff in there, yeah this this is another very beneficial thing that can kind of prevent inflammatory stuff happening when the bits of dead dead bacteria and whatever else, chemicals, get into the bloodstream and the immune system kind of has to has to react, you know.
00:17:58
Speaker
And then food was reintroduced during three days progressively from 800 to 1600 calories per day. And then here they also combined the fasting with low to moderate intensity program of physical activity with certified trainers, one hour gymnastics, which you know, the the thing is, maybe if I was fasting like that, I wouldn't be doing a lot of activity because it it's just additional stress. But the fact that doing things like gymnastics and whole body stretching and yoga and outdoor walks, so they're getting sun and daylight. 90-minute walk in the afternoon, again, day daylight, sun. Marbella is, you know, pretty relatively clean near the sea. I've been there a few times. used to live in Spain, kind of near near it for a while with my with my parents. um and And so the the the whole body stretching and the yoga, you it all that kind of moves lymph along and just, it's it's really beneficial. And again, these people, these guys are getting pampered at the center, which by the way, doing studies like this at that center, huge.
00:19:00
Speaker
huge conflict of interest and lot of bias because I'll tell you the center you you heard was Buckinger Wilhelmi Center or whatever and one of the the lead authors of the study is Francois Wilhelmi de Toledo involved in that center okay so a bit of a conflict of interest but come on it's it's like let's not be nitpicky here so where were we?
00:19:28
Speaker
Okay, so the clinical outcomes, so they would measure them every few days, ah body weight, waist circumference, blood pressure, heart rate by a nurse. They looked at body composition. So that what what's interesting here, they did a baseline, of course, as you do, at a few days in and so on, during the fast and the refeed. But what's really nice that I like that they did is they did a follow-up, three months,
00:19:55
Speaker
down the line and very few studies are doing this. and ah course It's expensive first of all but I tell you the reason they're not doing it is because especially if you're doing markers like these guys the amount of markers they did is uncharacteristic of a lot of this research they do a lot less biomarker analysis with many of these studies I've looked at If you actually follow these people down the line, especially if they're doing periodic fasting, not just once off, you're going to see a lot of horrible, horrible stuff happen to these people. I guarantee you. And you'll see why in a minute. After three months, the follow-up, what it showed, it it I was like, I can't believe they're glossing over all of this. they didn't They basically glossed over the horrible stuff that happened.
00:20:42
Speaker
Okay, um let's see what else we go here. So, okay, they did stuff around physical performance, which to be honest, me like again, they're looking at, it again, it's muscle protein loss and kind of muscle muscle function. So they were looking at, honestly, I don't care so much about do you maintain your strength before and after the fast.
00:21:10
Speaker
Even if you do, ah it i don't care. i don't care if you're just as strong at 40 years of age, 10 days after starving yourself.
00:21:20
Speaker
To me, that's that's not the the deleterious effect. The deleterious effects happen over time, over months and years, especially when this is a chronic thing or with like intermittent fasting. or a periodic thing with, you know let's say, five-day fasts every three months or seven-day fasts or two, ten-day fasts twice a year. All of that's really a terrible idea.
00:21:43
Speaker
So let's see what else. so I'm going to spare you a lot of the details here. So the physical so they did physical activity. We covered that. So look at this. I'm just going to go directly two to the results here. So...
00:21:57
Speaker
First of all, they increased their step their steps during the the study duration. So they actually increased their daily steps number by 60%. So by about per give or take 800.
00:22:12
Speaker
fifty five hundred steps extra per day give or take eight hundred To me this is introducing a confounding variable because yeah this probably increases stress on on them in terms of energy requirement so they will probably burn more fat, right? But at the expense of what? Probably lean tissue. So this, if you if you want to do this well, I think the the physical activity should remain the same. But again, this they will have a very specific goal here. But I think this this definitely kind of is is kind of confounding the results in a way.
00:22:48
Speaker
um You want to keep things as close as possible to what they were doing and then just introduce the intervention of fasting So that, because imagine imagine you introduce fasting as the intervention, but also you red light therapy and and meditation and a bunch of stuff during that 10 days. So then if the outcome is good, was it the meditation, was it the red light therapy, was it the, yeah you know, the ugly massages, you know,
00:23:14
Speaker
whatever. So it's just introducing introducing more physical activity, like 60% more steps a day. That's significant. I think that wasn't a good thing. But let's look at the the baseline. So ah the baseline, like we said, 44 years plus minus 14. The weight of the the subject was 85.7 kg. So just to give you the pounds,
00:23:39
Speaker
seven times two point two is 188 pounds on average, give or take, 5 pounds-ish. So they weren't overweight, like their BMI was 26.2, give or take
00:23:56
Speaker
they weren't overweight, they weren't fat. Their fat mass was 17%, 17.5, give or take So weren't, like like, again, they were healthy, they weren't fat, they weren't overweight, they weren't old. um though
00:24:16
Speaker
the The thing about it is like they these guys probably maybe like yeah they they may want to lose a few pounds. We all do, as as it were. We all want to be a bit leaner, I'm sure, most of us. But they didn't need to lose a ton of weight, right? Which kind of goes to the to the so to the point, if you're already kind of close to your optimal weight, or let's say within 10 pounds of it, which isn't isn't too bad to be overweight by 10 pounds. It's not the end of the world, right? um ah that or Or let's say you're close to your ideal weight within like 5 pounds. Well, in that case, fasting doesn't really make sense but for for weight loss. So then why the – excuse my French – why the hell would you want to fast then?
00:24:59
Speaker
To live longer? For the autophagy? That's kind of the scam. And then if you're overweight, which we'll cover in a separate video or two or five, If you're overweight and then the goal is to lose weight, I think fasting is probably one of the, not just the worst, but the the most dangerous and insidious ways to to screw up your health.
00:25:21
Speaker
Because you get a quick weight loss at the expense of your metabolic rate and a bunch of other horrible things happening. So if you're healthy and you don't need to lose much or any weight, fasting is stupid because the the whole autophagy and longevity thing is is not true, okay?
00:25:41
Speaker
And then if you're overweight, you have let's say 20 plus pounds to lose, then fasting will give you quick result but will screw up. So who should fast of those two categories? Neither.
00:25:54
Speaker
And those are the main categories of people that will fast. And of course you have a third category of people with pretty you know serious diseases and conditions. I would pause it in a separate video later on in the next weeks or or month that a lot of those people, we can help them without starving them of the nutrients and the energy that they need to heal. Okay? So who should fast?
00:26:17
Speaker
Nobody should fast. That's kind of... That's kind of my take here. All right, let's look at the changes in anthropometric markers. Okay, so we already covered 5.9 kg lost after 10 days. Let's look at, now this is where we're going to look at the weight. So they lost the weight. You can see on the, if you're watching, you can see, I'm going to maybe zoom in a little bit more.
00:26:41
Speaker
These graphs, that's the best quality that you will see. I can't make them bigger and that's unfortunately the the maximum size. But I'll make it a little bit bigger here. okay So you can see here the weight goes down and then at follow-up it only slightly increases. in the So the black here, that's the baseline measurement.
00:27:06
Speaker
The grey is the 10 days of fasting. Then the the darker grey is the 3 refeed days, RF 1 to 3. And then FUP is... I'm not going to say it.
00:27:18
Speaker
you You know what I'm going to say. It's how F-ed up they were 3 months later. No, the FUP, the follow-up, is 3 months later. so you can see... They lost the weight progressively each day. The very, very tiny amount of weight was regained during the refeed because, remember, if you remember, the refeed day was 800 calories up to 1,600 calories progressively. So they were still basically on a starvation diet. So in the follow-up period, they they were like significantly below their baseline weight, which um I would say...
00:27:56
Speaker
not Not a lot. so Actually, this is 80, this is 85, so they were like they went from... If they lost 5kg, 5.9kg, they were basically like, they they rega out of the 6kg, they regained like 3.5kg or so so. But the thing is, when you know you're going to be getting followed up on,
00:28:14
Speaker
um you are going to probably do do healthy things. You don't want to like you know go on a Dorito and pizza binge because, you know, man, I can't get fat and now. I'm going to look like a jabroni in front of these researchers. Okay? Now I just wanted to... it was a different study wanted to just check something here. Okay, they will cover this in a different video. Okay, so where the heck was i I was just checking something.
00:28:44
Speaker
Okay, so waist circumference basically returned to almost the same, you can see here. So they lost some waist circumference, a lot that came back. Now, what's interesting is you look at the systolic blood pressure and the diastolic blood pressure, it basically progressively kept getting lower, including during refeed day one and two, it kept getting lower with the systolic. There was a bit more kind of variability with the diastolic. but i like to kind of I did a workshop talking about this study and other studies ah for three hours at the Anarchapulka conference a couple of weeks ago. So I showed the guys and the gals that were at the the workshop. And I was like, yeah, check this out. So their blood pressure keeps going down. Why? Can anyone guess why?
00:29:34
Speaker
Because they're slowly dying. Because they're slowly dying. That's why their blood pressure is lowering, right? And then at baseline, oh, sorry, follow-up three months later, it was basically basically baseline.
00:29:46
Speaker
Then, let's look at, this is where it starts to get interesting. So, let's see, no, this is protein oxidation. I will skip this over just to save time. I'm going to cover some of this in more detail in my upcoming book on fasting. um So, look here. So, fat mass, again, lost loss accounted for 40% of changes in total body weight. And then lean soft tissues accounted for 60%.
00:30:13
Speaker
sixty percent Now, 42 of that is metabolic active tissue, which they say liver, kidneys, heart, intestine, muscles, etc.
00:30:24
Speaker
and so I don't know about you, but I don't want to engage in interventions where my kidneys and my heart degenerate.
00:30:37
Speaker
That's what lean soft tissue loss means. And your liver degenerating. And your your your intestines degenerating. I don't want that. I want to engage in interventions where I'm building my body, my my lean tissues and maintaining them and optimizing their function. I don't want to be losing that for the sake of, again, five freaking pounds.
00:31:00
Speaker
Five pounds. So imagine you're... imagine your 50 pounds overweight. Okay, maybe in that case, you would lose a little bit more than 40% fat mass. But from the research, othery and which well we will cover soon, you see yourself, the research...
00:31:21
Speaker
you basically, the the fat mass loss is basically around a third in a lot of studies, okay? So maybe if you're like 50 pounds overweight, maybe you could creep up to like 40, 45%, 50% of fat mass loss, right?
00:31:41
Speaker
But there's a lot of other risks and problems with that, okay? But so Even let's say during the 10 days you lost, let's say, instead of 5 pounds of fat, you lost 6 pounds of fat. Is it really, is 10 days of suffering going to and then getting 6 pounds weight loss, which probably the fat fat loss, probably some of it you you will regain when you start refeeding normally, right?
00:32:07
Speaker
Is it worth all that pain and suffering when you have 44 more pounds to lose? And then remember, some of that fat will come back on. right So is it worth it? should should Should we be doing, trying to sort of...
00:32:27
Speaker
Do this 10 day thing or 20 day thing where you starve yourself to to get this fat loss or should we we be thinking about what caused that weight loss to begin with?
00:32:37
Speaker
it Because if you just do a fast and you go back to your normal life, you're going to regain the the weight. The key is always, and I will cover this in more detail in the book, of course, and so on, and I've talked about it ad nauseum, but the key is to improve the diet and eat organic food and get like ah address nutritional deficiencies, you know things that...
00:32:59
Speaker
the The fasting regimen doesn't do. In fact, within in in terms of nutritional deficiencies, and if you're hypothyroid, which one of the main symptoms of hypothyroidism for many people is weight gain, if you're hypothyroid and you're deficient in nutrients, you're going to make those deficiencies worse from fasting, and then you're going to make your hypothyroidism even worse.
00:33:19
Speaker
And then you're going destroy your metabolism, as you'll see in a second, and then you're going to make the weight, the fat regain even easier each time, right? So um it's crazy. It's crazy that people are wasting time. and But I guess, look, again, there's a huge conflict of interest here. These guys have a clinic. They're they're getting between 3,500 euros and up to 60,000 euros for the VIPs, rich people, to to be there. So they have a big business. And I know they're i know that they're helping people. Don't get me wrong.
00:33:52
Speaker
I know they're helping people, but it's not just the fasting. it's They're coaching them. They're working with practitioners. There's so many other things. You could do the fast, get some drip IVs, and that could at least ameliorate the nutritional deficiency issue because you're getting vitamins and minerals. They offer those Myers cocktails and other IVs. Again, this is not what normal people are doing. Normal people are just like, I'm not going to eat for three days or five days or two days.
00:34:27
Speaker
They are thinking about so many people aren't about sodium loss and getting a little bit of carbohydrate to lower the stress and and moving the the body and the lymph. The first time I tried to fast, I basically on the couch all day and then I tried to walk outside for a while. It was horrible. I you know i felt like crap. I i was like, I just have to get home ASAP. Got home, went back on the couch and I didn't have energy to do anything. That was like the first time I did it. And many people just, they just stop eating without even thinking about, are am I deficient in things? Am I am i going to worsen those deficiencies by not eating now for three days or five days?
00:35:07
Speaker
So, look at this. Changes in basal metabolic rate. So, basal metabolic rate decreased gradually by 12% during fasting. So, look at what they say here. BMR, basal metabolic rate, values during refeed and follow-up remained lower than baseline values, but the difference was not significant.
00:35:30
Speaker
This is bullshit. Okay? Let me read that again. During the fasting, their basal metabolic rate dropped by 12%. They so then state their basal metabolic rate values during the refeed and follow-up remained lower than baseline values, but the difference was not significant. Now, they might mean it was not statistically significant.
00:36:03
Speaker
But there's a difference between statistical significance, just some arbitrary sort of ah decision they make for for their their numbers to line up so they can report whatever result they want. And then there's clinical significance. So let's look at figure three in the study. Look at the baseline.
00:36:21
Speaker
So you see here on the x-axis, you have baseline before the fast, fasting day four, fasting day nine, refeed day three, and follow-up. So...
00:36:33
Speaker
And then on the on the Y axis, you have the base metabolic rate in terms of calories, kilocalories per 24-hour period. As you can see, at baseline, the black, there...
00:36:49
Speaker
based on metabolic rate, so basically how many calories you burn at rest in 24 hours, was almost 2,000, sorry, almost 1,900, with a variance up to, 1,950 calories.
00:37:01
Speaker
with a variance up to i guess nineteen fifty nineteen hundred and fifty calories okay On day four of the fast, it had dropped to just over 1,700 calories.
00:37:16
Speaker
On day nine of the fast, their basal metabolic rate, how many calories they burn in 24-hour period at rest, minus activity and stuff, was under 1,700 calories.
00:37:29
Speaker
just under. On the third refeed day, it was just about close to 1700 calories. And then the follow-up three months later, three months later, here in the checkered last FUP value, it was, their basal metabolic rate was under.
00:37:53
Speaker
ah Sorry, on refeed day three, it was probably just under 1,700. And then on the follow-up three-month-old, it was just over 1,700, as you can see here.
00:38:04
Speaker
So their baseline metabolic rate was almost 1,900. And then their... and then there Basal metabolic rate three months after this 10-day fasting intervention, the refit period, was just over 1,700. From almost 1,900, just under 1,900 calories per day to just over 1,700 calories per day.
00:38:26
Speaker
That's just over seventy hundred calories three that's three months later they had not recovered. That is a huge, maybe it's not statistically significant, but that is clinically significant, I'll tell you. Because I was at, like I said, the Anarchapulco conference couple of weeks back, and that this just the day before the conference started, they were doing this speed networking event. And I had my book out, and i was telling people, ah, fasting is terrible idea. And everyone, that I said it, almost everyone was like, what? Fasting is supposed to be good, no? So this one dude told him about this study and this sort of graph. And I just verbally explained it to him. and So I asked him, and this he was a layperson. He wasn't like a health practitioner by any means. But he was intermittent fasting for the last couple of years.
00:39:16
Speaker
So I told him, this is what happens after a 10-day fast with a supplement of food, 60 grams of carbs. So I told him, what do you think that means if you go from just under 1,900 calories based on metabolic rate to just over 1,700 calories?
00:39:35
Speaker
What do you think that means? So he just thought for a second, he's like, well, you burn less calories. Like, yes, exactly. But what does that mean for you? What's the implication over the the longer term?
00:39:47
Speaker
And he just thought for a little bit longer than some few seconds. He's like, you get fat. Like, yes, you get fat. Because if if your diet... remains the same but your basic metabolic rate goes from nine almost 1900 calories to just over 1700 calories.
00:40:05
Speaker
Well, you're burning less calories and if you if you don't lower your dietary intake of food, You're going to gain weight. but here is the So that's like, okay, if if if weight was was an issue and not wanting to to get fatter is an issue, that that absolutely is valid. But here's the the bigger problem, the bigger, bigger, bigger, much bigger problem is why is the metabolic rate three months later much lower like this, like almost 200 calories? Okay.
00:40:40
Speaker
It's because the body is doing less things. It's because the body lowered or or turned off some functions. So it's not so it's's it's burning less calories. And what functions will it turn off? It's not going to turn off the heart or breathing or you know the brain will continue to work. it's what's What it's going to do it's going to turn down the theot the less higher priority functions, the the more nice to have functions.
00:41:09
Speaker
right So that can be hair, you know hair is not needed, regeneration of certain tissues, especially like the skin, non vital for survival functions, and the bones, you know remember they lost muscle mass, or they lost they lost lean tissue so that feeds into the lower metabolic rate, but as you can see,
00:41:32
Speaker
You're going to build back better, they say. You're going to rebuild all that muscle and that lean tissue. But clearly they didn't because they were burning in less calories. So that's the body's response to stress is it lowers expenditure because it's it's preparing for calamitous events, famine, war.
00:41:49
Speaker
So this dude, the same dude i was talking to, he also told me, oh, by the way, over the last couple of years, my libido has been lowered. Do you know why that could be? I'm like... Did it start shortly after started intermittent fasting? And he thought about it again for a few seconds. it's like, I think so.
00:42:08
Speaker
Yeah. And then I explained to him how fasting intermittent fasting lowers men's testosterone by like 25% in eight weeks. And that remains the same 12 months down the line.
00:42:23
Speaker
I'm going cover that in a separate video coming up in the next few days or a week or two. So yeah, that explains things. And that's these are the long-term and serious effects that the fasting influencers, some of whom, especially the guys that definitely on anabolic testosterone or maybe even like stronger synthetic stuff, were able to stave off that catabolism of the lean tissues and and and ameliorate the effects of cortisol and stuff like that because they're using testosterone.
00:42:53
Speaker
has anti-catabolic effects, right? So a lot of these shredded guys out there, that especially if they're like under 40 in their 30s or even in their 20s, they're terrible um example for what we should do as 40-plus-year-old people, especially if you're especially if you're like 45-plus, especially if you're a woman. And, you know, if you're not...
00:43:17
Speaker
If your job isn't to be like a healthy influencer where all you do all day is just like make content and look after your health and you don't have access to all the peptides and all this other stuff and, you know, these IV drip vitamins every week and every other two every two weeks or whatever. So, like, you have to remember that.
00:43:35
Speaker
What works, what even for you, what worked for you 20 years ago might not work now or even 10 years ago. You know, I'm 40 in a month.
00:43:47
Speaker
I can't do some things that I could do 10 years ago. Like I was 10 years ago, i was training Thai boxing, like up to six and even eight times a week. Some days was training twice a day because training for a fight and I was working a full-time job in an office and I was, you know, my my wife now, she she was my girlfriend. We had just met, so we're like, you know, doing stuff with her, going out and and and having fun and I was doing like a weekend um one weekend a month I was doing a neuromuscular therapy course and sports massage you know sports and event massage so doing a lot of stuff and then i can't do that sort of regimen right now you know I could not do that and if I tried to I would drive my health into the ground So, and i but I'm sure 10 years ago or 15 years ago, I could have done easily a two week fast and survived it.
00:44:42
Speaker
And maybe even said, oh, I feel so much, everything was better after. her But that won't be the case now. And you have to remember that the older you get, the more you have to protect yourself from stress. And if fasting was magical,
00:44:56
Speaker
In some way, yeah, okay, maybe we could do it, but there's nothing magical about it. There's nothing magical about it. You're just degenerating your body to survive the stress. That is it. And you will see, if you're a new listener or or viewer, you will see in the coming weeks, and if you haven't read my book, you'll see in the coming weeks, I'll give you a lot more research as as I kind of culminate into publishing the book, But if you're ah you know an existing listener, viewer, or a client, which many clients are are listening to the podcast as well, you already know this. So you you kind of already know to protect yourself. i'm just kind of It's kind of not for you, this information, but although these nuances probably are are interesting to you, to to further solidify your understanding of why it's a dumb idea to fast, to starve yourself to better health. What an Orwellian thing. Let's starve ourselves to better health.
00:45:48
Speaker
Orwell would have loved to put that in his in his next book, 1985. I'm assuming that's what he would have called it. So, change in fitness, skeletal muscle function and biochemical properties. So this I feel like they spent a lot of time here because look at their maximal grip grip strength, which is whatever. It's it's a valid marker for for stuff. But look at leg strength increased on follow-up here.
00:46:15
Speaker
um So they they seem to like be patting. They spent way too much time here. they They were patting themselves on the back that there wasn't like a loss of like muscle function. I don't care three months later if you're just as strong.
00:46:27
Speaker
right Because a lot of it's new the nervous system. you know you could like You could maintain strength even with with a little bit of lean tissue loss. Remember, because a lot of that lean tissue loss is the intestines, the liver, the...
00:46:42
Speaker
the heart, even parts of the brain. So if you're doing an exercise during the fasting, after the fasting, you're gonna you're giving ah the body a stressor, a stimulus to maintain strength.
00:46:53
Speaker
okay But at the expense of what? Other stuff. i'm just go I'm sorry to belabor this point, but look again. Look at this. um I need to like tattoo this on my forehead. This is the basal metabolic rate at the start, way up high, 1900 almost.
00:47:11
Speaker
And on follow-up three months later, it's just slightly higher than after the three days of refeeding. It's unbelievable how one 10-day fast can do this this wreck your metabolic rate. Now, I'll do another video on a study on intermittent fasting, which I covered in my book, How to Actually Live Long, Volume 1.
00:47:34
Speaker
After two weeks, or already the metabolic rate of the intermittent fasters was reduced. In two weeks, with intermittent fasting, without lowering calories. that would They didn't try to lower calories.
00:47:47
Speaker
So you can imagine if intermittent fasting will lower your metabolic rate in two weeks, a 10-day fast is going to wreck it, as you can see here. It's horrific. This is a horrific... who ah that I'm belaboring this point because this is this is the one thing, if you can take away here, is this is the bad thing.
00:48:04
Speaker
Because again, it's not just about burning more or less calories and gaining more fat. It's if a lower metabolic rate means less functions in the body are are are doing things, like less stuff is happening in the body.
00:48:20
Speaker
And that means the body um down-regulated... some stuff right that could have been useful for you.
00:48:34
Speaker
Hair, skin, nails, nail growth. Not that it's useful, but you know like generally drink of less calories, eating less and more stress. my i know my I notice my my I'm cutting my nails a lot less often. When I'm eating more and like everything is like low stress, I notice my hair grows faster, my nails especially. That's very noticeable. So that's those are just nice to have, right? But we're talking about other stuff like repair, regeneration.
00:49:01
Speaker
That requires metabolic activity. yeah Okay, I'm belaboring the point here. super hard. What else? Okay, so cardiometabolic changes in plasma, lipids, glucose, insulin, concentration. But wait, there's more.
00:49:18
Speaker
Check this out. So... Figure 5 here, I'm only going to cover two things. Look at the plasma glucose. okay Their plasma glucose after the refeed was slightly higher, very slightly, than baseline.
00:49:37
Speaker
And their plasma glucose, their their their their morning fasting glucose was actually higher three months later on follow-up. So all this nonsense about how fasting will improve cardiometabolic markers and risk factors, so they Freaking blood plasma glucose is higher three months later.
00:49:58
Speaker
That means on it's only doesn't necessarily mean it's they're they're more dysfunctional metabolically speaking. But look to the right here. I, graph I, the insulin, plasma insulin at baseline,
00:50:14
Speaker
And then just if you see on the refeed, so it goes way low during the fast. On the refeed, day three kind of bumps up quite a lot close to baseline. But up this is the this is the crunch, ch cruncher, kicker, whatever. This is the the staggering part is three months down the line, their fasting insulin was...
00:50:39
Speaker
way higher and this indicates metabolic dysfunction. This indicates they're becoming more insulin resistant, more less metabolically flexible and a loss or or a degradation let's say of glucoregulation.
00:50:56
Speaker
This is terrible because the whole point of the whole thing with the fasting and whatever else is, it's going to improve cardiometabolic risk factors because that's all they care in the mainstream sort of pharma-sponsored nonsense, right?
00:51:12
Speaker
They care about weight loss with the fasting and improvement in cardiometabolic risk factors for the most part. These guys kind of glossed over it because they were looking again at protein loss and things like that, muscle function and strength. right So they weren there were they didn't care about this. But I'm happy that at least they did these markers and they they they included them because many studies, would you believe, they're nowhere near, not even half or a third of of of getting this much ah lab work. And it goes on.
00:51:48
Speaker
So, look, changes in inflammatory markers. They say fasting lowers your inflammation. And they say, look, CRP remained unchanged during the intervention. So CRP, C-reactive protein, this is ah basically an inflammatory marker, non-specific, can be raised by many things.
00:52:07
Speaker
But they say the CRP remained unchanged during the intervention. And that's bullshit. Look, figure six. A, CRP, baseline, just over one.
00:52:19
Speaker
Fasting day one skyrockets, basically doubles to close to three, up to four in some some of the guys. Fasting day four still way higher, close to two, so just over one day the baseline, close to three, or I guess 2.6.
00:52:39
Speaker
two point six on day day one, close to two, still higher, and only on a day nine is the CRP, acute phase reactant, inflammatory marker, nonspecific, is it actually lower than baseline. So during the first at least four days,
00:52:59
Speaker
inflammation increased. And then it was lower on the refeed day one and day three, but then it was back back to baseline three months later. And then if you look at plasma IL-6, interleukin-6, what's interesting here, baseline, ah lower and on on fasting day one,
00:53:18
Speaker
lower, little bit lower, higher than then fasting day one, but a little bit lower than baseline on day four, higher than baseline on day and day nine, and then it lowers on refeed day one, but still higher than baseline, and then it basically is double what it was base of baseline on refeed day three, so the during the refeed,
00:53:45
Speaker
on the third day something is causing inflammation in these men. um And then there's also interferon gamma, TNF-alpha, plasma plasma interleukin-10. So not all of these markers are worsened on during fasting and or on follow-up. But like the the fact that the fact that they're saying CRP remained unchanged when on the freaking graph, it basically doubles on day one and is still higher on day four. I don't know how... was this peer-reviewed uh like these people are like the smartest people in the world their phds how are how are they saying things like this you know and then um i'm gonna cover this more in the book but like to me it's this is really just in your face disingenuous right uh
00:54:40
Speaker
I don't even know what to make of it. But I've seen other studies that show CRP and some inflammatory markers increasing during the fast. right So I will explain in in the book and then in future videos why that is the case or why that may be the case. Because there could be multiple things that are causing this inflammation, like the the degeneration and destruction of tissue and cells.
00:55:02
Speaker
that that's one thing that can cause inflammatory processes the release of the omega 6 polyunsaturated fats from the from the fatty tissue that that's very can be very inflammatory and damaging and then other things like chemicals and so on which you cover in future videos but ah it's it's kind of crazy like oh yeah CRP remained unchanged during the intervention it freaking doubled here if you're watching the the video it freaking doubled on day one and was higher And then at follow-up three months later, it's the same as baseline.
00:55:35
Speaker
um So that's kind of crazy. And then another interesting figure seven. um
00:55:49
Speaker
so look so So they say changes in satiety and appetite-related regulatory hormones. I think this is significant. Circulating levels of orexigenic, i.e. ghrelin, or anorexigenic hormones, PP, PYY, and GLP-1, remained unchanged during the study.
00:56:10
Speaker
Plasma leptin concentration was reduced during fasting and refeed. and this lower level will still maintain that follow-up. Now, it seems like they they think that's a good thing, but from my understanding, so you can see here a a figure of 7a, the ghrelin is a hunger signaling hormone, so at baseline, it was about 5. Day of fasting was a little bit higher, maybe 6, 6.5.
00:56:38
Speaker
Then the ghrelin goes lower, in on day four day nine it's back to where it was on day one and then during the refeed day one and day three it actually increases but here's the interesting thing and if you can't see the if you're on the podcast so it's the baseline was five that this ghrelin hunger signaling hormone makes you hungry makes you want to eat it was five in the black here And then basically, three months at the three-month follow-up, it was it had tripled. right
00:57:17
Speaker
That's not a good thing. If your hunger hormone, ghrelin, hunger signaling hormone, it tripled what it was. at baseline and a 10 day fast 3 months later makes basically increases at 3x and then if you look here the 7E here plasma leptin at baseline was close I guess over 700 it plummets during the fast and then the refeed but then at 3 month follow up it was like 600 it was kind of
00:57:57
Speaker
it It bumped back up quite high, so it went from 700 something to like 200, over 200, under 200, close to 100, stayed under 200 during the fasting and the refeed but then it did it only climbed back to over 600 months later so it had dropped, it was significant, quite a little lower, maybe not statistically significant but it was lower than at baseline and and so it could be because of the loss of fat mass right? but um So leptin is a more of a satiety signal signaling hormone that ah fat fatty tissue makes. So ghrelin triples at follow-up three months later. So hunger signaling hormone.
00:58:41
Speaker
And then the satiety hormone, is lower. and and And then don't forget that they've lost metabolically active lean tissue and their basal metabolic rate is like close, 200 calories, but close to 200 calories lower.
00:59:00
Speaker
more than 10%. And then look at ah figure 7H here. They did they have this um some qualitative sort of questions. They ask them, how hungry do you feel score of 100?
00:59:13
Speaker
At baseline, there were about 50.
00:59:17
Speaker
During fasting they didn't feel as much hunger. but ah of Day 9 of fasting, that it was higher than baseline. How hungry do you feel? The score. It increased on refeed day 1 and refeed day 3. It was higher. Then 3 month follow up.
00:59:35
Speaker
it was just slightly higher than baseline, right? So your your metabolic rate is lower. You've lost muscle mass and metabolic active organs tissue.
00:59:46
Speaker
Your ghrelin, your hunger signaling hormone has tripled. Your leptin, your satiety hormone is a little bit lower than it was at baseline. And then you feel just as hungry, if not a little bit hungrier than before. And then how much do you think you can eat figure 7i?
01:00:06
Speaker
It was basically the same as baseline on the three-month follow-up. So again... You've lowered your metabolic rate by a lot. Maybe not statistically significant, but 200 calories a day for a man, 85 kg, 185 whatever pounds, that's significant.
01:00:27
Speaker
Ghrelin, hunger signaling hormone increases. Leptin, slightly lower satiety signaling hormone. Then you feel just as hungry as before. like Isn't that a disaster waiting to happen?
01:00:38
Speaker
If you fall off the rails here, which maybe these guys are very health conscious, the fact that they signed up for the study, and so on, maybe they won't succumb to this. And maybe they start gaining weight, they will lower their calories. But at the expense of what? Like, you're just going to keep lowering your calories to maintain your weight and further drive yourself into hypothyroidism over the next years and decades?
01:01:01
Speaker
That's not a recipe for longevity and good health, honestly.
01:01:06
Speaker
and uh that is it for this oh there's obviously there's little nuances here and there but i don't think we need to to cover them here the only thing i'll just cover is the conflict of interest so francois viogelmi the toledo is managing director of amplius gmb which is ah one of the companies that funded the study that it coordinates the scientific documentation for the Buckinger-Wilhelmi clinics. His name is Francois Wilhelmi de Toledo. And it says he's a co-worker of the Buckinger-Wilhelmi clinic. But look, his name is Wilhelmi.
01:01:49
Speaker
And the clinic is called Buckinger-Wilhelmi. So I think he's more than just a co-worker. He's like ah an executive here. And then Francisca Grundler is a co-worker at the Buckinger-Vilhelmi. So, the it's again, I'm happy how many markers and and the fact that they did a three-month follow-up, I'm happy they did this so we can glean a little bit deeper what's what's happening. um I'm happy they didn't omit some of these things, but I'm not happy that they glossed over some of these things. and Some something things were clearly like the the CRP remained unchanged during intervention. Does this look like it ah it did not change? Yes, it was lower on refeed day one and refeed day three, but it was back at baseline three months later.
01:02:34
Speaker
But it was doubled on day one and still way higher. on on um day four, things like that. And and and and so you you can see you can see things around the decrease in metabolic rate that that was really glossed over.
01:02:54
Speaker
That's very significant for the long term, you know. So the the conflict of interest when it's your clinic and then your company is funding it, you want to produce good results or at least report good results. The findings, because you want to you want to promote fasting. So I don't think people that say, oh, if if fasting became mainstream, it would get put Big Pharma out of businesses because I don't think it's true because...
01:03:23
Speaker
And the negative effects of fasting, especially with health conscious people that are on the younger end, like you knowre still in their 40s or even younger, the health the negative health effects from periodic fasting or intermittent fasting for a long time are going to happen over these months.
01:03:42
Speaker
But possibly years. And they're going to be so slow. It's like looking at yourself in the mirror. You don't see you're aging. you know You don't see you're aging. So similarly, if you're doing this, it's going to creep up on you so slowly. in In some cases, I've seen people that have wrecked themselves with fasting as well, younger people as well and older. But with health conscious, healthy people, men, strong men, etc., ah with higher socioeconomic status, which is often the kind of people that go to these clinics, it's it's insidious. But that's what I hate about it, what really grinds my gears is, yeah, they have a lot of ways to...
01:04:20
Speaker
for for like they're not health conscious to wreck their health. But then with people that are health conscious, it seems like these algorithms are pushing up things that are in an insidious way harming our health.
01:04:33
Speaker
I don't think that's right. I don't think that's good. I don't think that's leptable. So I hope that you gleaned some ah insights here and I will absolutely be continuing to to do more deep dives into some of these studies so that you can see what's going on because it's all... you know if you just read the abstract look at this again and and I'll wrap this up because it's been an hour. the up strip so Conclusions.
01:05:05
Speaker
If you just look at the results
01:05:10
Speaker
Look here, after transient reduction, inflammatory cytokines returned to baseline at day 10. Soft tissues were still lower than the baseline values. ok Okay, so at least they admitted that. um But like the conclusion is a 10-day fast appears to be safe in healthy humans. In healthy humans.
01:05:27
Speaker
It's actually, in healthy healthy humans can take more punishment. More diseased humans are going to, in many cases, it's going to hurt them more. And then look, protein loss occurs in early fasts but decreases as ketogenesis increases. So they're basically saying it's fine, it's temporary, few days, four days.
01:05:46
Speaker
You're going enter ketogenesis and, you know, it's going be fine. Fasting combined with physical activity does not negatively impact muscle function. And future studies will need to confirm these first findings. So that's a very, they theyll often say stuff like that just to kind of make sure, we're not sure, we we need more research. So that's that's If you just read the abstract, if you're busy doctor or practitioner, you just read the abstract, you're like, okay, well, and then you read 20 of these you know that your assistant gave you chat GPT, let's say, gives you a bunch of studies and you just read the abstract and you don't have time to dig into the the nuances, you will be very much convinced that the literature supports fasting is good for health.
01:06:34
Speaker
And it's safe and effective. TM. But is it? But is it though? I'll let you decide. thanks for watching and i will see you on the next video slash episode depending on what form you are watching or listening thanks for i think i said thanks for watching again but a never hurts so thank you one more time see you on the next one