Tag: Longevity

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The 411 on Intermittent Fasting

Intermittent fasting has become quite popular over the last three years. I was skeptical at first being a dietitian and whatnot. Long story short, after understanding the science, it all made sense. Frequent meals (4+ meals) and a prolonged eating window (13+ hours) do not promote longevity. 

Fasting is merely abstaining from food; do not get it confused with “starving.” Entering into the starvation state usually happens after five days of fasting. Yet, fasting for 16 hours can be daunting for many people. 

Back in the day, a human’s main concern was finding food. Access to food is no longer a problem in our society. We have pantries, refrigerators, and freezers to store food. We have grocery stores and food delivery services. At the touch of a button, I can have Chipotle delivered to my house within 30 minutes. We don’t have to hunt for our food anymore, and we rarely experience famine, the extreme scarcity of food.

With easy access to food, most people are over-nourished nowadays. The frequent meals, prolonged eating window, and excess protein keep the body in a growth state. Ask yourself, are you “growing” right now?

In addition, people have become carbohydrate dependent. The human body prefers to burn carbohydrates because it’s quick and easy energy. However, when one becomes “dependent” on carbohydrates, the body has a difficult time transitioning to the fat-burning state. 

Imagine a fire pit. Carbs are like paper – quick and easy to burn. Fat is like a log – it takes some time to start burning, but when it does catch fire, it provides a lot of energy. 

The reason why humans have body fat is for times of famine, which is something we don’t experience anymore. Fat is simply stored energy.

Being able to switch from burning carbs to fat is called metabolic flexibility. Metabolic flexibility is especially important for endurance athletes. What fuel source do you think you are using during a marathon? Fat. You run out of carbohydrate stores (glycogen) after about 2 hours of exercise.  

If you cannot go 2 hours without a snack, or have intense sugar cravings, this may be a sign of carbohydrate dependency.

Why Fast?

There are plenty of health reasons to practice intermittent fasting. 

Here are my top 6 reasons to fast:

  1. Metabolic flexibility 
  2. Increase insulin sensitivity 
  3. Decrease body fat or maintain weight 
  4. Longevity (live longer by decreasing risk of disease) 
  5. Give your digestive system a break 
  6. Mental clarity 

Due to limited research, I will not include the disease states fasting may improve. However, I am not ruling out the benefit of fasting as an eventual treatment for diabetes, cardiovascular disease, cancer, and autoimmune diseases. The scientific-evidence is coming, don’t worry.

What happens in our bodies when we fast?

About 12 hours after your last meal, your body begins entering the fasted state. At this point, your glycogen stores are depleted. (Remember, glycogen is stored carbohydrate.) Because your body needs energy at all times to function, it begins to breakdown body fat for energy. Several other physiological responses occur:

  • Lipolysis – Fat breakdown for energy
  • Autophagy – The recycling of cells (the breakdown of old cells so your body can regenerate newer cells). Autophagy promotes longevity. 
  • Low fasting insulin – Increases insulin sensitivity and promotes the breakdown of fat.  
  • Ketones – An energy source when glucose is low – Ketones may play a part in the increase of mental clarity experienced during the fasted state.
  • Stem cell production – This occurs during longer fasts (5+ days). Stem cells are unique cells that can develop into many different cell types. In some cases, they can also fix damaged tissues.

Electrolyte excretion also occurs while fasting. It is important to replenish your electrolytes with meals/drinks. Specifically sodium, potassium, and magnesium.

Popular ways to intermittent fast:

The following are listed in order of popularity. Most studies on intermittent fasting utilize the Alternate Day Fasting method.

  • Time-restricted eating – A prolonged overnight fast lasting anywhere from 13-18 hours. 
    • Leangains method 16/8 or 18/6 – Fasting for 16 hours with an 8-hour eating window. Example: 11 am to 7 pm eating window.
    • Early time-restricted eating consists of an earlier eating window. Example: 8 am to 4 pm eating window.
    • Circadian Cycle Fast – The eating window lasts from sunrise to sunset. After sunset, the overnight fast begins. It mirrors the day/night cycle, AKA circadian rhythm. 
  • One meal a day (OMAD) – Fasting for the majority of the day, to eat one meal. OMAD tends to be a 22-hour fast with a 2-hour eating window. 
  • Full-day fast (usually done once a week) – Fasting for a full day can equate to 36+ hours. For example, you consume your last meal on Sunday evening (7 pm) and break the fast on Tuesday morning (7 am). 
  • Alternate Day Fasting (full-day fast every other day) – The 5:2 falls under this type. Fasting occurs two days of the week. Some practice a low-calorie diet (less than 500 calories) instead of completely fasting.
  • Fasting Mimicking Diet (A 5-day low calorie, low protein diet which tricks your body into thinking it’s fasting despite eating) – You can purchase this program at https://prolonfmd.com
  • Prolonged Fast (4+ days) – An advanced form of fasting in which no food is consumed for more than 4-5 days. 

There is no “best” type of intermittent fasting – it’s ultimately up to you and your lifestyle. Things you want to consider are your daily schedule, social life, and health goals. You can follow one regimen, or you can incorporate a mixture of all of them. 

How to Start Intermittent Fasting for the Newbie: 

1. Trial a 12 hour overnight fast. Finish dinner by 7 pm and eat breakfast no earlier than 7 am. Follow this 12/12 plan for a week or two.  

2. Shorten your eating window by an hour. Bring breakfast up to 8 am or finish dinner by 6 pm. This step is when you start to personalize your fasting regimen to fit your lifestyle. You may stop here if you are comfortable. 

3. If you find a 12-14 hour overnight fast easy, you can attempt a longer fast. Experiment with different eating windows (9 am-5 pm, 10 am-6 pm, 11 am-7 pm) – Customize to your lifestyle and schedule. 

Most people adopt intermittent fasting as a lifestyle. The main downside to intermittent fasting is the difficulty of starting, especially if you’ve been a snacker/grazer or if you like to eat late at night. Keep this in mind if you are a newbie. The hunger pangs can be extreme in the beginning. Allow yourself 2-4 weeks to fully adjust to your intermittent fasting regimen before you write it off.  

Is Longer Better?

If you are trying to lose weight, a longer fast will keep you in the fat-burning state. A 16-hour and 20-hour fast differ by spending an extra 4-hours in the fasted state, primarily using fat for fuel. 

If your goals include longevity, longer is also better. Stem cell production occurs on the fifth day of a water-only fast or FMD. This regimen is not recommended for a newbie faster, but it can be something to consider down the road. 

What’s allowed during a fast?

  • Water
  • Sparkling water (without sweetener or sugar alternatives). I recommend La Croix. 
  • Black coffee
  • Plain tea 
  • Salt or electrolytes (without sweetener or sugar alternatives)

Water is extremely important when you are fasting. If you find that you are experiencing headaches while fasting, try drinking more water with added electrolytes.

Can you eat whatever you want during the eating window?

Intermittent fasting’s focus is not on WHAT to eat, rather WHEN to eat. The primary reason for fasting is entering into the fasted state. With that being said, most people do eat whatever they want during their eating window. However, it’s essential to clarify your goals of fasting. I would argue that refeeding is just as important as fasting.

It’s crucial to replenish the nutrients lost during the fast. Also, choosing foods that nourish your body will be beneficial for longterm health. If fasting is an excuse for you to binge on nutrient-poor foods (low fiber, processed), you may be causing more harm than good. 

Fasted Exercise

The safety and efficacy of exercising in the fasted state is ultimately dependent on the type of workout you are doing. Reflect on your current lifestyle, including your exercise regimen and goals, before choosing a fasting method. 

  • Lose weight: Beneficial to exercise in the fasted-state (low-moderate intensity such as walking or jogging)
  • Endurance: Beneficial to exercise in the fasted-state 
  • Build mass: Safe to weightlift in the fasted-state; however, you may feel weaker. Human growth hormone is significantly increased during the fasted state. Refeeding is critical to repairing muscles after weight lifting in the fasted state. 
  • Strength/Speed: Not beneficial to exercise during the fasted-state as you will need your glycogen stores filled for explosive workouts. 

People who should not fast (more than 12 hours):

  • children
  • pregnant/lactating women
  • type 2 diabetics on insulin (MUST be medically supervised and working with endocrinologist)
  • those with an eating disorder
  • low BMI (<18)
  • gallbladder disease

Overall, fasting is a safe practice to incorporate into your healthy lifestyle. It is not for everyone, so keep that in mind. Also, more research is needed to categorize intermittent fasting as a treatment method.

If you would like medical supervision as you integrate intermittent fasting, feel free to make an appointment with me, or any dietitian specializing in longevity nutrition.

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5 Nutrition Guidelines for Increasing Health Span

Would you rather increase your lifespan (the number of years alive and breathing) or “health-span” (the number of years free from disease)? Imagine yourself at age 80. You’re dancing and laughing with your great-grandkids. You remember all of their names. You can still do daily activities of living, like brushing your teeth, showering, and getting dressed. Doesn’t that sound nice: to be free from diseases of aging?  The topic of anti-aging isn’t new, but it has been picking up speed in recent years. I’ve indulged myself in reading the nutrition research on slowing down the aging process. If you want to be dancing around a living room full of loved ones at age 80, you’re reading the right article. There are a few lifestyle behavior changes that can increase health-span, one being nutrition. Here are 5 nutrition guidelines for increasing health-span.

Timing of Meals

At this moment, the timing of meals is the most important piece of nutrition/health advice I can give. When to eat is almost as important as what to eat. According to an ongoing study by Dr. Satchin Panda, the average eating window is 15 hours. This is more than half of the day spent eating, digesting and metabolizing food. Every time we eat, our body produces enzymes and hormones necessary for digestion and metabolism. Unfortunately, our body isn’t meant to be metabolizing food for more than 12 hours. Also, as it gets dark outside, our body starts preparing for sleep and digesting food is no longer a priority. 

Intermittent fasting has become a popular topic of discussion over the last few years. Many public figures and intellectuals, such as Joe Rogan, Dr. Rhonda Patrick, Dr. Jason Fung, and Dr. Valter Longo are talking about it. 

Time-restricted eating, a form of intermittent fasting, has been a practice and recommendation of mine over the last year. Time-restricted eating is a daily practice in which a person abstains from eating for at least 12 hours each day. For example, a 12 hour overnight fast can last from 7pm to 7am the following morning. This is the first regimen to adapt if you want to start intermittent fasting. If you are trying to lose weight or increase healthspan, I recommend increasing the fasting period to 14, 16 or 18 hours. I personally fast from 8pm to 12pm for a total of 16 hours of fasting. Occasionally, I’ll eat a little earlier, but I always remain within the 12-hour eating window.  

After about 12 hours of fasting, glycogen stores become depleted (glycogen is stored carbohydrate found in the liver and muscle). After glycogen stores are gone, our body must make new glucose (gluconeogenesis). Fat is the next source of energy for breakdown (a process called lipolysis). 

Fasting is beneficial for overall health because it results in lower fat mass, increased insulin sensitivity, and unnoticeable caloric restriction. Caloric restriction has been found to increase lifespan in many organisms.

Guideline #1: Practice time-restricted eating. Eat all meals within a 12-hour period. If you are trying to lose weight, increase your fasting window by 2-6 hours for a total of 14-18 hours of fasting daily. 

Increase Fruit and Vegetable Consumption  

The first recommendation I usually make when consulting with a patient is consuming more fruits and vegetables. Fruits and vegetables provide fiber, vitamins, minerals, and phytochemicals. Many diets tend to focus on restriction, which is not effective in creating a healthful relationship with food. Rather than restricting, think of what you can ADD to your diet (wink, wink: fruits and vegetables). Adding 5 servings of fruits and/or vegetables to your diet will be challenging but easier than a restrictive diet. If you love fruits and vegetables, I recommend having a variety! Try to consume different colors (green, blue, red, orange, yellow).

In regards to increasing longevity, eat more cruciferous vegetables (Brussels sprouts, broccoli, cabbage) as they contain a phytochemical called sulforaphane.

Fruit as a food group is under investigation right now due to the fructose it contains. I don’t think there is an issue with fructose if it’s bound to fiber. It’s not concentrated like high fructose corn syrup. If you are wary about adding fruits into the diet, start with berries. Raspberries and blackberries have the least amount of net carbohydrates. 

Guideline #2: Eat 5 servings of fruits and/or vegetables each day. 1 serving of fruit is 1 medium piece or 1 cup. 1 serving of vegetables is ½ cup cooked or 1 cup raw. 

Increase Healthful Fat Consumption 

I get some fearful responses when I recommend increasing healthy fat consumption. Fat has been demonized for SO long, and I’m pretty tired of it. Fat is not the problem; the COMBINATION of excess fat and excess sugar is. To shorten my rant, WE NEED FAT. A dietitian friend of mine once had her audience hold their right hand in the air and say out loud: “Fat is my friend”. Now, I’m not talking about bacon, sausage and processed fat (hydrogenated oil). I’m pretty against anything processed. I’m talking about plant-based fats such as avocado, coconut, nuts/seeds, olives, and olive oil! Don’t even get me started on the importance of omega 3 fatty acids from fatty fish like salmon and ahi for overall health. Omega-3 fatty acids (ALA, DHA, and EPA) are ESSENTIAL fatty acids. “Essential” means that our body does not make this, and we must get it from food. I have personally started taking fish oil with EPA and DHA daily. A supplement is not necessary, but if you do not eat fish twice a week, I recommend starting a supplement (high quality, of course). 

Fat does have a lot of calories per gram, but it’s satisfying. A high fat, low carbohydrate diet is effective for weight loss. Lowering body fat mass is important in increasing healthspan. Recent studies have shown a ketogenic diet being an effective method for treating the disease of obesity. 

Supplementation with high doses of omega-3 fatty acids has been studied in many disease states. The omega-3 fatty acids are anti-inflammatory, unlike the omega-6 fatty acids found in animal products. Studies supplementing DHA and EPA have found improvements in those with cardiovascular disease, cognitive decline (Alzheimer’s and dementia), depression, inflammatory bowel disease, ADHD and more. All of the diseases above are diseases of aging and/or inflammation. 

My favorite fats: walnuts, almonds, flaxseeds, chia seeds, hemp seeds, cacao nibs, olive oil, coconut (shreds, milk, oil), salmon, and raw ahi tuna. 

Guideline #3: Consume healthful fats daily, especially nuts and seeds. Avoid processed fats and hydrogenated oil. 

Get the Appropriate Amount of Protein 

I’ve switched sides on this macronutrient. I strived to eat protein every 2 hours back in the day when I was weight lifting 6 times a week. I was OBSESSED with protein and gaining muscle. Unfortunately, protein speeds up the aging process. In the discussion of longevity, excess protein is a known nutrient for increasing the risk of aging diseases (cardiovascular disease and cancer). For my mechanism lovers, dietary protein increases mTOR which in turn inhibits autophagy. Autophagy is the recycling of cells and is important in slowing down aging. 

Protein is a necessary nutrient during times of growth: infancy, childhood, pregnancy/lactation, and athletic training. Those older than age 65 also benefit from increasing protein due to increased muscle loss. If you do not fit in any of the groups above, you do not need excess protein. 

Animal protein is a great, bio-available source of protein. Unfortunately, it’s TOO nutritious for those of us that are not in a growth state. I recommend eating more plant-based protein to ensure you do not exceed your protein needs. If you strive to increase your health-span, I recommend limiting your protein to 0.8 grams per kilogram of weight. If you REALLY want to calculate the minimum amount of protein you need, instead of using kilograms of total weight, use kilograms of lean body mass. I personally do not eat much meat, maybe once or twice a week. I have incorporated more beans, lentils, nuts/seeds into my diet. All of which are protein, but are less bioavailable, keeping my protein intake to a minimum. 

If you can’t give up eating beef and chicken, I recommend choosing a high-quality source of protein. When reading food labels, be sure to pick up “grass-fed” or “pasture-raised” animal products. For eggs, look for “cage-free” or “omega-3” on the label. Consuming 4 oz of meat (about the size of the palm of your hand) will provide 28 grams of protein.

Guideline #4: If you are not in a “growth” state, limit protein intake. Consume fewer animal products and more plant-based proteins. 

Calculate your protein needs:
You’ll need: current weight, calculator 

 Multiply 0.8 and weight in kilograms (or lean body mass if you know this number).
Example: I weigh 110 lbs. Divide by 2.2 to get kilograms. 110/2.2 = 50kg
50 kg x 0.8 = 40 grams of protein daily

Limit Processed/Simple Sugar 

Sugar is not an essential nutrient. That’s right, our body does not need sugar to survive. Yes, our body prefers to use sugar for energy, but in excess, sugar is harmful. Excess sugar is stored as fat in cells and can cause insulin resistance and inflammation. Sugar also has an impact on our microbiome (the microorganism world that lives inside of us). Excess simple sugar can cause “bad” bacteria to flourish and wreak havoc. Dr. Rhonda Patrick provides a wonderful explanation of the impact a poor diet (high in refined sugar, low in fiber) has on our microbiome, causing inflammation resulting in cardiovascular disease. For my mechanism lovers, here is a short clip of Dr. Patrick explaining endotoxin and cardiovascular disease.

Sugars in the form of sugar-sweetened beverages (juice, soda, coffee, sweet teas) are the WORST food item you can put in your body. Drinking 8 oz of apple or orange juice is easy and contains 15-20 grams of sugar. To put it into perspective, that’s the equivalent of eating 4-6 teaspoons of sugar. Now, imagine eating 4 apples or 4 oranges. Could you do it? If there is one thing to get rid of besides smoking and binge drinking, it’s soda and other sweetened beverages. 

If you are still unsure where you stand in this carbohydrate war, I recommend choosing whole foods for the time being. Choose complex carbohydrates such as beans, lentils, quinoa, millet, buckwheat, oatmeal, fruits, and vegetables. Fiber is a carbohydrate that is necessary for a healthful microbiome. Not all carbohydrates are bad but simple, processed carbohydrates should be limited if you want to increase your healthspan. 

Guideline #5: Limit simple/processed carbohydrates. Avoid all sugar-sweetened beverages.

I understand life is life. Sometimes we will go to Chick-fil-A and order a 3-piece chicken strip with a buffalo, CFA, and ranch sauce. Sometimes we will eat a soft chocolate chip cookie in the work office. It’s fine to indulge every once in a while as long as the majority of days are spent eating right and following the guidelines above. I wish you good luck on your health journey. May we all optimize our health by means of nutrition!

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Increasing Fiber Intake

So… the doctor told you to increase your fiber intake? Well, you are in the right place! I’ll be the first to admit that getting 25-35 grams of fiber in one day can be difficult, but that doesn’t mean it’s impossible! Fiber is interesting because humans do not have digestive enzymes to break it down as we do for fat, protein, and simple carbohydrates. Fiber is considered a “non-digestible” carbohydrate. However, there is something that can break down the fiber we eat – microbes! Oh, and do these microbes impact our overall health. So now when a doctor recommends you increase fiber intake, you know what they mean is to feed your microbes so “they” can help you stay regular and improve GI health. 

What has fiber? PLANTS. Fruits, vegetables, legumes, grains, nuts, and seeds.

Fun fact: Did you know our ancestors likely ate around 100 grams of fiber per day? They ate a variety of plant foods in large quantities. 

Why is fiber important? 

  • Help regulate your digestion and improve GI health
  • Regulate bowel movements
  • Provides pre-biotics for a healthy microbiome
  • Lower the risk of several forms of cancer, including colon cancer
  • Improve cholesterol and blood pressure
  • Help you feel full so that you eat less
  • Reduce the risk of heart disease and type 2 diabetes

4 Tips to Increase Your Daily Fiber Intake

1. Add 1 cup of beans or lentils to your meal 

2. Cover half of your plate with vegetables (raw or cooked)

3. Choose a whole-grain as your carbohydrate serving (barley, brown rice, quinoa, oats) 

4. Eat dessert! And add a serving of fruit 

High Fiber Diet 1-day Example

Meal 1: Oatmeal – 7 grams of fiber

  • 1/2 cup of rolled oats (2g)
  • 1 cup of milk alternative (coconut, almond, oat)
  • 1/2 cup berries (2g)
  • 1 oz walnuts (3g)

Meal 2: Mediterranean Salad – 19 grams of fiber

  • 1 cup of cooked lentils (15 g)
  • 1 cup Bruschetta Sauce
  • 1 onion diced (2 g) 
  • 1 cup of feta cheese 
  • 1 cup of spinach (2g)

Meal 3: Salmon and Veggie Dinner – 6 grams of fiber 

  • 4 ounces of salmon 
  • 1 cup of lightly cooked vegetables (4g)
  • 1/2 baked potato (with skin) (2g)

Dessert: Chia Seed Pudding – 12 grams of fiber 

  • 1 oz (2 TBSP) of chia seeds (10 g)
  • 1/2 cup of almond milk 
  • 1 tsp of honey 
  • Top with strawberries (2 g)

Total: 44 grams of fiber

The above meal plan is the ultimate goal. I don’t expect anyone to get to 40+ grams of fiber overnight. If you currently eat less than 15 grams of fiber daily, introduce it slowly. Try increasing your intake by 2-3 grams per day. For example, if you usually eat 5 grams of fiber, try getting 8 grams on your first day and go from there.

Please remember when you increase fiber in your diet, it is essential to increase your water intake as well. The two go hand in hand. Recommended MINIMUM: 65 oz water daily. Exact recommendations vary depending on your size and gender: 80-100 oz.