Fasting For Survival Lecture by Dr Pradip Jamnadas

Today's talk is very controversial okay you're not going to get a cardiologist talking about not eating and fasting so this is a little unusual but this is breaking ground because we're always looking for new ways to treat old diseases treating diseases for illness Nature has to build something in there people got better people got ill people Got better some people of course died but there must be mechanisms built into the body that make you better and what I'm trying to do here is to tap into nature to see if there's anything in fasting first I

heard about it going through medical school I said fasting can't be fasting can't work fasting obviously does nothing people don't eat because they didn't have food they faster because the priests told Them not too fast they were fasting because they had seven children and food for only five but the more I studied it and looking at the biochemistry being a scientist I got to substantiate a lot of the things that I say and if I'm going to look at the mechanisms I can't just come up with them I gotta look at the biochemistry behind it

so what I've done here is I've made a summary pretty much and I have no slides today because I was in surgery right Until late afternoon I never got a chance to finish off my slides but I promise you all that just like the last two ones this is being recorded and we'll put the slides in later on maybe in the next week and then we'll put it up as a proper slide presentation with the lecture in the background so it'll be just like the previous ones I hope you all enjoyed the previous two that

are already on YouTube yeah thank you [Applause] so so with fasting if we look back in history we've been fasting all along and Socrates was us why he fasted and he fasted for mental Clarity so do you get mental Clarity when you fast well he's certainly good and yet the prevailing wisdom is that when you're fast oh I'm going to get sleepy I'm going to get tired I need energy and you this energy bars there's Those little drinks energy drinks and when you drink that you're supposed to get energy and it's not true when you

go and take a candy or an energy bar you suddenly feel great that's because you're a junkie you just got your high you just took a shot that boosted your your brain's dopamine levels and you went to the reward center and that's how you felt Better because you are a sugar Junkie that's why you felt good because biochemically there's no parameter that is measured in that patient to say that yup he's lacking energy and now he took the shot whatever it was whether it's those energy shots or energy bar and now he feels great so

something's changed none this has been shown in animals in human beings clearly there's no biochemical change going on none whatsoever it's all in here it's Mental so what happens is that when you're a sugar Junkie whenever you eat sugar or simple carbohydrates and you get that high it goes to the dopamine Center in the brain produces all that doping City ward Center and you get addicted to it and then you need it and then you feel better when you take it so when you are fasting also and you're feeling tired and fatigued and or it's

There are reasons for that but taking another shot of sugar or taking another candy is not the solution it's nothing to do with that it's the reward center and eventually after a few days you will come out of that habit just like you take an alcoholic and stick him in a room and he can't drink anymore after a few days you won't crave anymore it's your craving it's your craving so one thing is a biochemical craving the second thing is your Pavlovian reflexes where it's 12 o'clock you've got to go down to the doctor's lounge

and you've got to eat are you hungry no I'm not hungry but I gotta eat it's time to eat um it's evening I have to eat I'm not hungry but I have to eat so a lot of our behavior is incongruent of physiology our brain has interfered our mind has interfered with our body and we stopped listening to our body why did we stop listening to the body Because you were told to stop listening to your body by who were you told the press the media people around you maybe your parents maybe your friends that

you got to eat five times a day five times a day maybe six times a day you're gonna eat this knowledge is totally false you don't have to eat six times a day you don't need to have that calorie input all the time this is not right Well breakfast is the best and most important meal of the day it's not it's not the most nutritious meal of the day is the meal that you have yeah that's it end our story but if you want to create a special breakfast meal you're going to develop a cereal

and you're going to say this is special breakfast food almost sounds like dog food right Create this food for the dogs now you got a special food for breakfast you don't need a special breakfast food especially one that's full of calories and sugar and it's totally processed completely so so really there have been a lot of myths about this so going back in history man only so first of all I want to tell you that you are all very old all of you extremely old And how old are you really well you're about two and

a half million years old that's that's pretty old and about 12 000 years ago you changed and you started going into agriculture so until then you are a Paleolithic being when you eat mostly meat some vegetables that you found and drank lots of water and when you are Paleolithic being none of you is such fantastic Hunters that You could hunt and eat and kill every three hours so for all those years millions of years right you generated a genetics that genetics is what you still have now because it was evolved over two and a half

million years so in the last 12 000 years you became more intelligent and started agriculture so now your food changed so when you went to agriculture did your genetics Keep up with your two and a half million years of genetic change hardly because it takes another two and a half million years to develop a new genetic package you did not change genetically as your diet changed but to continue to be an Agricultural Society because the population grew and was harder and harder so agriculture is easy and easier and then In the last 200 years you

change your diet again now you are industrialized and now you start eating processed foods vegetable seed oils I told you about that before in a previous lecture totally processed you need massive factories to produce vegetable seed oils it is so processed and yet now we consume that like it's going out of style all of you consume vegetable seed oils whether you like it or not because it's In all processed foods and yet that food if you look at your entire Evolution as 24 hours that food only came to you in the last 10 milliseconds how

do you expect your body to respond genetically and hormonally to that food that you only just introduced to your genetics so before you put anything new in your mouth you've got to decide that is this in keeping with my genetics so really This is very thought-provoking even agricultural products is very thought provoking agricultural products are fine but what did we do with them in the year 1880 we invented the steel mill and we made the flower and when we made flour we changed the glycemic index of the food completely completely and that was a study

that I talked to you all about before also so we've Changed as we've moved along so our diets have completely changed the Paleolithic being ate maybe once a day and he ate during the daytime by the way because if we try to eat at night time with the carcasses outside the hyenas or some other animal will want to share that with you probably make you their meal as well so at night time you have to crawl into your cage I mean into your cave You gotta crawl into your cave and stay there and don't come

out to drink water either but no we take the bottle of water with us to bed so our body is made to fast and is made to and I will convince you tonight that you should be fasting and feasting as well because if there was no food around and if your sugar just went down down down down down your energy level went down Down down you'll be dead in 24 hours because you're going to your cave and you're just crawling and you you're just going to get terrible because nature doesn't give you any way to

come back or there's been no food for 24 hours I'm just gonna crawl here I have no energy I have no nothing I'm just going to crawl and die but no that does not happen to you fasting doesn't kill people I mean in fact I asked you to fast all The time and ask you to come for a stress test you don't come on the stresses and die so so this we are used to fasting and we do it and when you're sick you fast don't you when you have the flu you don't eat when

your pets are sick they don't eat you don't see a dog running and eating his food when he's sick he stays in the corner and he does not eat There's a wisdom in that and that wisdom is the physiology because the physiology of the body is saying that hey look you know eating is dangerous eating takes up a lot of energy eating takes up if you put in about 100 calories of food into your body it takes about 60 to 70 calories of your body is an energy consuming activity but most of us don't think

of it like that you just need a role that eating it's going to go right in and do Me all that good a lot of energy that goes into it eating is dangerous it's true eating is dangerous so once in a while when you donate Nature has put into a biochemistry so let's let's just Dive Right into that biochemistry a little bit so the first thing that's going to happen is that you you stop eating in the first 12 Hours your body is going to say hmm no food coming on it's going to wipe up

all the glycogen that is in your liver and in your muscles that's a normal process it's going to use glycogen so your sugar level or your glucose level will be maintained what about protein you've got plenty protein in your body what about vitamins you got at least a month's worth of vitamins in your body what about energy how much fat do I have Do you know that I have enough fat in my body to last me at least 40 days so I have plenty energy in me I have about 50 000 calories stored inside me

which can be used but I need to unlock those calories in the form of fat so you eat you store in the form of fat and that fat should be utilized now so for the first 12 hours I'm not going to use the fat I'm going to use up my glycogen stores how am I going to feel I'm going To feel okay unless I'm a junkie then I'm going to want to eat you know that's junkiness because your sugar will never drop I'm going to say that again your sugar will never drop you can fast

for seven days your blood sugar will come down but you will not become hypoglycemic and have an attack unless you're on insulin or you're taking diabetes medications so how does the body keep the sugar up but I told you that in the first 12 Hours you get glycogen after 12 hours what happens you get gluconeogenesis that means new glucose is being made gluconeogenesis where does that glucose come from that comes into the bloodstream where does it come from comes from protein but it's not the protein in the muscles protein is always being turned over in

your body but this time the Protein that's normally going to turn over turns into Glucose so your glucose level is maintained for another 12 hours or so I think this next 12 hours is a small increase in ketosis so let me explain ketosis to you where does that come from so what happens is that the body senses that you have very little food coming in and I'm going to explain to you how that happens how does the body know that there's no food it's not just the sugar I want to explain this to you it's

not sugar so what happens is that now fats in your body say okay we are here utilize us the only way fat can come into utilization is the insulin levels must draw so the incident levels are now low because you're not eating when your insulin level is high you store energy When your insulin levels are low pull energy out of the fats so now through the hormonal action of you know hormone sensitive lipase and the action of LPL what happens if fat stores open up because your instant liver is low so the fats start being

devoured the fact gets converted to triglycerides and fatty acids the fatty acids flood the bloodstream you can utilize fatty acids so they go to your liver and in the liver your fatty acids get Converted to ketones these two ketones beta-hydroxybutyric acid and acetoacetic acid these two ketones now go up ketones can be utilized by the body and this is the great breakthrough that I want to tell you that ketones can be utilized by every cell of your body including your brain you are told that the brain is an obligate glucose utilizer can only utilize glucose

it's absolutely wrong there was a study done in Britain Where what they did is that they brought the blood sugar down to 30 but they pumped the patient full of ketones and they were all sitting and talking and having fun and not a sweat the only one that was sweating was the doctors the blood sugar you should be having convulsions the brain can utilize ketones after a seven day fast 70 up to 70 percent of the energy utilization of the brain is through ketones And the Brain likes it and there's even studies to show that

when the brain utilizes the ketones it actually is a cleaner burn it burns more cleanly so what happens is there's a slow increase in the ketones which actually starts around 18 hours and gradually goes up up up up up up so by 24 hours you have some ketones maybe 10 15 of your entire energy source is now going to be ketones how are you going to feel with ketones Just fine no problem you feel you feel okay because ketones are giving you all the energy that you need then let's say another 12 hours go by

so you're now at the 35 hours let's say now the ketones go even higher and Higher and Higher and by three days your Ketone lils are really beginning to get even better and even higher so by the fifth day of fasting You will have a lot of ketones now you can measure your ketones in your urine so you get a little dipstick and you can buy this by the way it only costs a few dollars and you just test your urine to see when you become ketogenic and you can test it now if you've been

on a low carb diet low sugar diet you will go into ketogenesis earlier than somebody who eats a lot of sugar because it's got a whole bunch of glycogen in his liver Because you got to remember go through the glycogen first before you start burning ketones so someone who's on a very low carb diet you're going to ketocent Genesis much faster so it's the ketones and the ketones will keep getting utilized the fats will keep burning so now you're doing the right arithmetic that okay fine I've used up my current account so I'm going to

my deposit account now and I'm drawing money from my deposit account now what What prevents us all from utilizing my deposit account it's insulin because I told you insulin holds the key to opening up the fat stores so you want to utilize your fat stores you have to drop your insulin level now how am I going to drop your your insulin Nails right now there's only one way for me to drop your insulin levels and that's to put you on a fasting program So now you choose which fasting program you want to be on do

you want to do alternative fasting do you want to do 18 hour fast do you want to do three day fast I mean how do you want to do this and that's something we'll talk about and see what kind but what am I saying here what's the trigger here which is which is the hormone in the body that's the elephant in the room it's insulin just like my last talk I told you about Do you see how it's all coming together the fats the sugar the weight the fasting it's all insulin it's all about in

so if somebody is taking insulin how does that affect you doomed ay so somebody who's taking insulin show me somebody who takes insulin every day and oh yeah I can lose weight just like that they can't lose weight yeah they cannot I've done it I've given insulin For 25 years to my patients and I yelled at them and nothing happens so long as their insulin levels are high they cannot lose weight and let me tell you something else the mortality is also higher now don't talk about type 2 diabetics okay not type 1 diabetics not

type 1 diabetics are insulin deficient and they need the insulin replacement but type 2 diabetics already have a high insulin level and they have insulin resistance So the insulin levels are already high and now you're giving them more insulin and that is only going to hurt the patient even more but your A1C will look better and your glucose will be lower but show me the data that your survival is going to be better show me that you're going to get less Alzheimer's show me that you're going to get less inflammation in your body coronary artery

stroke rates it's all about the insulin guys it's all About the insulin so you got to you know chronic set now when you're in the hospital and you're having DK or some other medical problems and you're having surgery and you're getting on steroids and your sugar levels are high I'll give you insulin but that's a temporary thing to bring it down because I want your sugar levels to be ideal while I'm doing surgery on you because high sugar levels mean poorer recovery so I want your ideal sugar levels but that's a Different story I am

talking about people who have high insulin levels because I have insulin resistance and you cannot give them more insulin so you must get your insulin level down I don't have a drug to give you to bring your insulin level down but fasting will bring your insulin level down because if you don't eat you're not going to make insulin now what's going to happen is that as your instant level drops and it's nice and low your body Will become sensitive to the insulin just like when any level goes down becomes sensitive and there's too much of

it your receptors down regulates I'm not going to respond to this so after you eat in a normal State you produce a lot of insulin let's say now that you've been down for a good period of time let's say I'm going to give an example 24 hours your insulin levels have been low now you eat that next meal you're only going to make this Much insulin you're going to make a much less amount of insulin so your body is going to deal with that meal differently than had you eaten in a Fed state so eating

after a fast is metabolized totally different than eating in a Fed state is much more forgiving to you and what's going to happen is that you'll produce less and less insulin even in the next few days after you've fasted one day Look at the rewards I'm telling you about you ought to diet at least one day where you don't eat anything because it'll give you a sustained benefit for days because your instant sensitivity is going to be improved so what happens here is that insulin stays nice and low your body becomes more sensitive to the

insulin produces less insulin So you you're not locking the fat stores and you keep burning fat Which is what you want to do so here's a reason to fast if you're overweight you want to get rid of the fat fine this is the way to do it well why don't you just do colonic restriction so you still eat five times a day but it's small amounts you cannot do that you lose a little bit but you lose much more muscle and you lose some fat you will feel miserable your metabolic rate will go down and

Your body resets itself and you'll gain all that weight right back again because that's not natural because when you were a Paleolithic being you didn't just go and nibble at the carcass and say okay I'll come back here I need five times this little cut no you don't do that it's just totally unnatural to do that and the body's physiology is in keeping with that so the biochemistry is telling me the same thing that yeah you're not Supposed to do that so you're supposed to eat it when the food is available which is usually once

a day let's say what other benefit am I going to get besides the insulin and utilizing the fat well the body says that okay this poor person hasn't had a kill today so he's crawled into his cage well I got to get him out of there can I get him out by decreasing his metabolic rate no I Increase his metabolic rate how do I do that after a fast or during that fast especially after 18 hours your epinephrine levels increase your adrenal levels go up your cortisol levels go up your metabolic rate goes up you

start feeling better more bushy tail bright-eyed because you're looking for your next kill because if you walk out there with your eyes half droopy you are going to see the kill The deer will walk right by you and you won't have any energy to chase it but now you're full of you're pumped up your middle by grade is high you're more alert you're awake and you will get your kill there's another thing that happens when you're fast you produce a stuff called be brain derived neurotropic Factor so what happens is that the body starts producing

a whole that goes to your brain And tells your brain switch on and you actually make new brain cells you actually make new brain cells show me a drug that's going to make new brain cells so in a fasting stage you actually make new brain cells because nature wants to teach you that this is how you got into this situation learn from it remember it and now get out and get another kill you see it makes you better it makes your brain better what else does a Fasting do growth hormone so do you know how

much growth hormone costs a small 0.1 injection is about four hundred dollars point one point one is four hundred dollars it's so expensive right but did you know that if you fast just a one and a half to two days there's a two day fast in the study a two day fast produced a 2 000 increase in your growth hormone production in a man and thirteen Hundred in a woman so it is the best way to boost your growth hormone level now why would I want growth hormone because growth hormone is the hormone that keeps

you young it's a growth hormone that makes your skin better that replaces the dead Parts better and your muscles grow so your muscles actually grow so you do you do 10 reps you're going to put on more muscle than if your growth hormone is Low growth hormone is low you could be Pumping Iron all day long and you'll just get achy muscles but you will not grow muscles it goes alone you want to stay younger you need growth hormone now there is a condition called adult growth hormone deficiency and of course children have it too

and they have short stature and slow growth Etc and in adults there's a similar one and it Manifests itself as an elderly person who's just his muscles are all wasted he's got no energy he's he's got a blank in his in his eye all the time he's just can't think and he's very weak and he's just sitting it out your message growth hormone level it's very low you give him some growth hormone he feels a lot better but the problem with exogenous growth hormone is has a lot of side effects so that's why right now

it's not Approved by the FDA for me to give people growth hormone but the best way to give yourself growth hormone is do one fast do one fast and your growth hormones will go up what else happens when you're fasting so growth hormone I told you about 20 24 to 48 hours if you really want to get the full benefit of growth hormone now is a condition called autophagy I'm going to explain to you what Autophagy is autophagy starts actually at about 18 hours and then gradually increases and its maximum at three days sounds terrible

it's not fair but you know what even if I get some autophagy after 24 hours I'll be very very very happy but if I want to maximize my autophagy I'll go for a three-day fast so let me explain what autophagy is autophagy the Nobel Prize winner got it two years ago Got the prize on autophagy so what happens in autophagy is that when you are nutrient deficient like this the body senses that there's no nutrients coming in and there's a thing thing called mtol M2 levels go really really low this is a a protein kinase

in the body and it goes really really low and that turns on autophagy what turns off photology is M2 levels are high what causes M2 levels to go High is eating mostly proteins so let's come back again to the top of two so what autophagy does is that it takes your cells and the cell has a lipoprotein membrane around it and there's all the intracellular organelles in it but in the course of time those cells the intercellular organelles some of them become redundant there's protein lying around this whenever there's work there's going to be garbage

So they are old intracellular organelles and some proteinaceous materials that are just lying around in the cytoplasm so the body says I need energy recycle I need to recycle so the first thing it does the cell stays alive and it takes those intracellular organelles breaks them down packages them into the lysosome and digests it breaks it down into its pieces so whether it's a sarcoplasmic Reticulum or other intracellular organelles breaks them all down and exports it out of the cell once it's exported from the cell into the bloodstream the bloodstream says aha I've got some

new building blocks now and the body reutilizes that okay so the body now starts utilizing your intracellular organelles so you're recycling yourself so your cell is doesn't die it goes into a state of recycling And you recycle your mitochondria as well so mitochondrial Parts because there's a lot of oxidative stress going on in the mitochondria so what happens is that it that cell is now going to be deplete of its old non-functional parts and then when you do eat guess what it gets repaired first all those organelles so you basically rejuvenate your cells now if

you're constantly eating you will Not rejuvenate those cells and the biochemistry is so beautiful that these cells now are functioning better they're younger and they are going to last longer they're more resilient also to disease I'll come to that in a minute so autophagy makes your cells better younger restoration it's like it's like a reset switch so how do those organelles redo themselves well they rebuild themselves Because when you then eat because you've had autophagy a signal goes from those cells to the bone marrow to say Hey listen I used up my intracellular organelles when

you get new ones new supplies send them to me so the bone marrow when you eat makes stem cells have you heard of stem cells that'll cost you a million dollars just go out and get some it cost you a whole lot of money and it won't work Because when you inject stem cells from the outside the residence rates are wrong because they didn't get the message of where to go to it's all artificial so it doesn't know so the brain look I injected stem cells in the heart when patients of myocardial infarctions I was

here doing the study upstairs and what was the residence rate residency it is how many of the stem cells actually ended up in the muscle where I wanted it to stay and repair the Heart less than 0.1 percent did the Egyptian fractions go up no change in ejection fraction so injecting stem cells from the outside does nothing for you it was good to study stem cells and it still is for the reason that you need to harness Nature's Way of giving you stem cells you want a stem cell transplant right now you're going to fast

it's the fastest way to increase your stem cells so these stem cells come out Of the bone marrow it's called refeeding reward and they go into the into the organs and replenish cells that have died and change the Machinery in those cells as well so there's a whole Rejuvenation process you are a younger better more resilient person than you were before and this has all been documented over and over again but there's no industry that's going to support me because There's no financial gain if you get better and younger and live longer because there's no

one there to make money out of no one makes money when you fast they lose money so boost your growth hormone boost your boost your your stem cells this has been very well documented not only in humans in animals too well documented over and Over again it's just that nobody's ever heard of it everyone thinks that oh fasting is just fasting is starvation it's not good but there's so much science behind this so the next benefit of course is stem cell mobilization that occurs and to get the maximum benefit of that you can't just do

you know overnight fast no you you really need to fast because for the bone marrow to say I'm going to come in and replace you've got To really have reached that point of replacement so you can't you can't speed it up either so the question is can I do a three-day fast of course I can do a three-day fast you got to prepare yourself mentally you got to prepare yourself physically for the environment make sure that you know you're not you're you you're with your best friends it's an environment and you got to have water

So that you don't get dehydrated so you can do it all of us can do it so you can fast for different reasons so when would I want autophagy I would want a topology one just to live longer number two let me tell you something if you do a seven day water fast the studies done in Boston at the University so that your lifetime probability of getting cancer is reduced by more than 70 percent some studies even higher because the cells that are going to die off in the state of the fast are going to

be your cancer cells because your cancer cells look if I want to do a pet scan on you I'm going to give you a radioactive material it's got glucose in it oh excuse me the glucose is really low and the insulin level is really low so the nutrients that the cancer cells want are not there cancer cells do die off So let's talk about cancer for a second so the studies have been done that if you fast a person only for 36 hours that's it and then give them chemotherapy in that state they're going to

tolerate the chemotherapy better they're going to have less side effects from the chemotherapy it's going to be death of cancer cells and your normal cells are more resilient now and you're going to get less death Of your normal cells do you understand what I'm saying so what happens when you're fasting your normal cells become more resilient so when you give the chemo only the weak guys die which is the cancer cells because you've strengthened through this fasting process your normal cells so I wanted to do this protocol upstairs in in the bone marrow unit where

we do a lot of chemotherapy on these patients But no nobody said okay we want to do this project they said it would be inhumane to tell our patients to fast before we give them chemotherapy so what we do we feed them then they get nauseated then they vomit so we give them zofran and then we then they were stood down to that so then we'll put tpn on them because we've all been indoctrinated that we have to feed feed feed I'm just telling you all right now if any of you Get on my kind

of in fashion you get admitted to the hospital I'm making your NPO I'll put IV fluids on you but I'll give you I'll meet you mpo so even if you do vomit you're not going to aspirate you know how much aspiration you see in the hospital over here and pneumonia and all that from aspiration is terrible because I'm Force feeding you in a sense wait a second your body is not hungry don't eat but no the trays get brought to you you Have to eat you don't have to if you there's a reason why you

have anorexia when you're sick pay attention to your body your body's telling you don't eat then don't eat you won't die you might die from eating so cancer I predict that in the next five to ten years there's going to be major cancer Treatments associated with adjunctive fasting and that's coming definitely it's on its way what else can be used for autoimmune diseases there's numerous studies to say that you have inflammatory bowel disease rheumatoid arthritis lupus any of these conditions and you get a flare-up of it fast for three days it's the most potent thing

you can do as an anti-inflammatory because first and foremost your bowels Are totally quiet there's no energy being used for digestion your body's energy resources will be utilized to repair yourself a lot of autoimmune diseases start from your gut as well gives your gut a chance to heal so that you get less leaky gut syndrome so that that fast actually heals it gives you your gut a chance to heal as well autoimmune diseases get better and What about diabetes diabetes definitely gets better because I just told you the insulin resistance gets better so that gets

better what about Alzheimer's oh yeah you know poor Granny we can't pull the tray away from her but sometimes that's the best thing you could actually do give a lot of liquids and don't feed granny for three days if she's got dementia Social services will be after you it could be anybody not just the granny but but don't feed her for three days just give her lots of water I promise you neurologically she'll start waking up the fog will go away the confusion will get better it can get better and it should get better and

there's no harm in trying because you won't die in three days so three-day water fast so what do I mean by the water fast three day water Fast I think you can only drink water for three days so drink lots of water now why do you need to drink so much water because all reactions are getting water and secondly you appear a lot when you're fasting because I'm not drinking that much I'm not eating and how come I'm peeing so much it's because when your insulin levels go down insulin holds on to water now there's

no more insulin so that water gets Diaries out of your body So you will notice that you pee a lot so you need to drink more when you're fasting that's number one now what about electrolytes well electrolytes will be conserved by your kidneys your kidneys are very good at holding onto electrolytes so there's plenty of Lights in the body do you know that if I have sodium if I don't take in sodium the last molecule of sodium will be reabsorbed by my kidneys not a single molecule will be in my urine that's how Good it

is so kidneys will take care of everything kidneys will not allow you to lose sodium or potassium now if you're already starting out with a half empty plate yeah you may get some depletion but you can get that tested and on refeeding you I'll give you some Clues on how to improve that when you refeed yourself but unusual to get electrolyte imbalance but If you do get it take a pinch of salt in the water and you'll find that your cramps get better and your dizziness gets better and your headaches get better so these are

complaints that a lot of patients have that oh you know I was fasting but mine after about 15 hours I had a bad headache I would go and drink more water with a little bit of salt in it and put Himalayan salt because that also Has some magnesium and other things in it and you'll feel a lot better dizziness is usually due to low blood pressure because your blood pressure comes down so you get dizzy when you're fasting it's not because your sugar's down it's because your blood pressure is lower drink water and cramps some

patient gets cramps put the salt again and also in the evening put Yourself in a tub of of Epsom salts or you can get some magnesium and there's there's a liquid magnesium you can just put on your skin you can spray it and that'll give you magnesium and that's what it's all about so give yourself salt some magnesium you'll start feeling better patients say that oh I get so hungry well hunger comes and goes there's a ghrelin increase and decrease according to the Circadian cycle so all You have to do is pay attention yes I'm

hungry all right drink some water expand your stomach and you'll feel better half an hour later the hunger's gone keep your mind busy get going do something have your chores get get them done your hunger will go away patients don't continue to be hungry all day long it just doesn't happen if they are craving it's again like I told you the pavlovian reflex or they've Become a junkie so hunger comes hunger goes most patients find the second day the hardest and then from the third day onward they actually feel good and the third and fourth

day of fasting fourth day they feel phenomenal on the fifth day they want to go running they want to go to the gym they feel wonderful so you got to get over that hump If you really want to do that type of a fast you have to know that I'm going to face a problem on the second day it's going to be hardest third fourth fifth day I'll do better so who should do the long fast and who should just do intermittent fasting so first and foremost if you just want to be healthy eat once

a day at the most twice a day in a six to eight hour window period so that's called time restricted feeding So if you just want general maintenance you want to lose a little bit of weight you want to stay healthy you don't want to become a diabetic you don't want the diseases of modern man then start eating less frequently start learning how to eat once a day or twice a day in a six hour window period so if you're gonna have lunch at one o'clock you should have dinner at six or seven o'clock and

that's it no snacking in between because every snack will Increase your insulin levels and it breaks your fast and your ketogenesis as well so on a daily basis you it will give you a little bit of autophagy will give you a little bit of kitchen ketosis and you'll burn fat you will your body will learn how to take food in when you're eating and then burn the glycogen and then for about four hours or so it will pull out some From the fat so it was there's a nice cycle there then once a week you

can extend that further by just skipping the evening meal also so instead of a 24 hour fast it becomes a 36 hour fast once a week that will give you a huge boost in your immunity you'll find you won't get the flu [Music] the immunity will get better because your immunocytes are now new Because your stem cells have kicked in 36 hours is a magic number and it's doable to tell everybody to do a three-day fast is kind of tough for a five-day fast but people have done this some of my patients have done seven

day fasts because some people with whom I communicate with my iPhone all the time 14 day fast but they're doing it because they have severe diseases so they have a lot of chronic disease That they want to get rid of and they do it and they do it don't do it a lot they'll do a seven day fast every six months that's it you don't have to now the rest of the time they're doing time restricted feeding because they have these chronic diseases of Alzheimer's or diabetes or they get they've had two cancers already or

they want to just lose a lot of weight and They want to get rid of that high insulin level so eating in a Time restrictive period that's good for all of us I think that our life revolves around eating too much and we've been we've been bamboozled by by industry and and by by just all sorts of nonsense out there and there's a growing community that Understands this so I just want to give you a little bit of chemistry I want to tickle you with some chemistry so how does the body know that you do

need because all of you think oh it's chicken my sugar level go down that's how my body knew that I didn't eat right I did nothing to do that your body knows what you ate how did you know what you ate how much protein how much fat how much sugar it's very complicated but one of the things Is your NAD which is your one of those little molecules inside your cells and it looks at the ratio of NAD to nadh and that is determined a lot by how much fat metabolism is going on in your

cell which occurs in the mitochondria and how much glycolysis is occurring in your cytosol long and short of it you don't need to know all that all you need to know is your body knows what you ate when you are in a fasting State they mobilize a bunch of Enzymes or proteins called the cert-1 molecules s-a-r-t-1 molecules they go up in your body in a fasting state and in that state it binds to acetyl groups now what's so important about that so when the soot is up it binds with acetyl groups on your histones which

are on your DNA so you all know this is just follow me on this because this is really it's Exciting because if you know the knowledge behind this you'll get excited about it and you'll want to do it yeah so your whole your your DNA you have your full set of DNA of which you only express a fraction less than one percent all the rest of your DNA is all covered up with the histones histones are like a spring that's over your DNA and doesn't expose it so what the cert does it binds to Their

star groups and it untwists histones in certain parts of your DNA so that that part of the DNA can start making proteins so it's called expression your genetic expression changes because now you're making new proteins so you see how your diet affects which genes are now going to be expressed and those genes make proteins and that's how they carry out the effect in your body so the third one actually activates a Gene called the fox O3 Gene and this fox O3 Gene activates many other genes and this is what those genes do it's very exciting

it activates all the antioxidant genes in your body naturally naturally so you don't need to go and buy vitamin C and vitamin E and all these things and yeah so what activates Fox O3 also turmeric does that you think turmeric is a antioxidant It is but through the mechanism it turns on a certain Gene in itself it has no antioxidant properties why why am I doing vitamin 3 D3 levels on everybody in my office because one of this the most important environment involved with gene expression is vitamin D if you vitamin D deficient your gene

expression is handicapped so when things happen to you or when you're not eating or when you get sick your body is genetic material Cannot reveal itself in a normal way that you're supposed to do you just want to say about vitamin D you're handicapping yourself in your own ability to repair your body because you're vitamin D deficient and I can tell you right now 90 of you are in this room environment D deficient ninety percent of your vitaminated I can I can tell you that for sure that's all of you have to get your vitamin

D levels done and you need to be Taking vitamin D3 if you are low and you need to be sitting in the sun for 10 minutes every day you gotta do this you cannot guess what your vitamin D level is you need to check it so vitamin D is involved in over 300 different reactions and most of them got to do a genetic expression heck I want to know that because I want to express my genes to the best of the ability and make them responsive to everything that's going on So the fox O3 Gene

is really important antioxidant Gene then the next Gene is DNA repair so it activates my DNA repair mechanisms because my DNA is bombarded every day by radiation by toxins by by food also and my DNA crumbles every day that's why I get old so that's no good so it makes you younger so foxo3 repairs your DNA makes your telomere is less short so they stay nice and long and you know that telomeres are very important right Because the longer they are the longer you're going to live apoptosis apoptosis is cell program death of the cells

so it controls that clearance of senescent cells that's that's a autophagy getting rid of old cells because you don't hold cells hanging on in your system so old cells get cleared away as well then protein structure and maintenance This is Alzheimer's disease what is Alzheimer's Alzheimer's a brain cells don't work very good why don't they work very good because there's a proteinaceous material that is built up inside it and that kind of hurts the mechanisms of your brain cells that's amyloid amyloid deposition this is involved with that too and then stem cell mobilization brain derived

neurotropic Factor all these things I already mentioned they're all Through the fox O3 mechanism you want to get good Fox O3 you need to have vitamin D in your system and you need to be eating the right food and the right food means no processed foods everything that was there two and a half million years ago vegetables some fruit about I want to talk about fruits overrated foreign so what happens is that at the end of the summer and fall the fruit is bearing There and you're supposed to eat the fruit with all the fructose

to get you through winter but winter Never Comes so you keep eating throughout the year so and you keep getting in the weight so fruits are good for you but you associate one fruit a day that's it and choose the most colorful fruit you can and mix it up a little bit but please don't don't eat five six fruits a day I mean that's just this is crazy and eat fruit that have a low glycemic index High glycemic index fruits are watermelon all the melons that you have all the stuff that they give you when

you order fruit plate in the in the restaurant that's all that bad stuff all of it the kiwi fruit in it is bad the the grapes are bad bananas are 50 50 but the best things are apples peaches plums apricots those are very healthy for you right because a lot of fiber and also low glycemic index So there you go pears pears are very good so now what other agent helps you to express your third one better Omega-3 now you know why I'm so anal about omega-3 levels they need to so again I can promise

you not 95 90 I think 95 percent of you in this room are probably omega-3 deficient now it's not may not be an absolute deficiency but the ratio Of your omega-3 to omega-6 is off it should be ideally one to one but I bet you most of you are about 20 to 1. because omega-6 is found in all the vegetable seed oils so what happens is that this ratio is because what happens is three and six compete for the same substrate so you can be taking feature of fine but if you're also using vegetable oil

you'll just defeated the purpose so Omega-3 also lengthens your telomeres as that's vitamin D see simple measures simple things what else lengthens your telomeres and helps with your with with your DNA is meditation meditation actually has been shown to increase your your telomeres and lack of sleep shortens them and melatonin I want to say something about melatonin melatonin prevents cancer but it also turns on Fox 03. So if you're not getting melatonin you're not getting sleep at night you're not getting Rejuvenation now you know the mechanism of why you get so old because you're only

sleeping three hours a night or four hours a night or Worse still you're doing night shift or all those things are there for your sleep is totally dysfunctional but very very important okay so now you know that the body actually is very intelligent what you Eat immediately starts changing your genetic expression did you ever think about that yes I never thought about that until I did all this research and started researching all this about five six years ago by diet I always thought that I I'll just change my hormones my my psychologist my insulin my

genetic expression changes with every meal that I eat yes it does it's very empowering to know that Don't forget it and pass it on so when you eat proteins you produce a stuff called insulin-like growth factor one now this is a warning to all of you okay too much protein will produce too much igf-1 insulin-like growth factor one that turns on M tall I mentioned them to earlier on and these are protein kinases and what this does it stimulates your ribosomal production to make more Protein which is good so when you eat protein you make

more muscles that's fine but you also have cell proliferation and what that does it increases your risk of cancer now there's absolutely no doubt that a high protein diet increases the risk of cancer I think that data is unequivocal it's been shown in animals and also in some human studies now The M2 also decreases autophagy so if you are on a high protein diet and you think that you're getting autophagy you've just turned it off because of M talk because I mentioned that earlier on in my talk it turns off MTO so how much protein

should you have well not a lot how much is not a lot well you're not growing you're not lactating you've all passed puberty Um you're not bodybuilders [Music] 0.35 per pound that's it grams per pound so I weigh 150 so 50 grams of protein that's all I need and I'm going to get enough of that in my regular diet taking protein powder not a good idea not a good idea cut it out we did it we all did it I did it for a While you'll notice your sugar levels go up because it stimulates your

insulin production as well and it's got a lot of glucose in it and it will cause igf-1 levels to go up and it increases protein synthesis risk of cancer and decreases autophagy now I just told that autophagy is so important and here this thing turns it off don't do protein bars for goodness sake you don't need it and nature doesn't Give you protein on its own it gives it to the you want some protein go eat the chicken or the fish and make sure it's nice and lean and not fed on corn because then you'll

get too much omega-6 as well so there you go now there's a so insulin growth insulin like growth ideas just like growth hormone so there's a group of people out there in Ecuador and they they have the wrong syndrome which is a gene mutation I got to tell you about this what that means is that they the growth hormone receptor has a mutation so it doesn't work very well so these people are very short the real short the real stubby as well but they lived to be a hundred 110. and they have no cancer and

no high blood pressure and it's all to do with that growth Hormone receptor mutation that is why we're saying that listen if you want that type of physiology you need to cut down on the amount of protein you know it's overrated because you go to a restaurant and you order a salad and what's the first question is protein no I don't need any protein in my salad thank you but they'll always ask you for that it's over it I'm not saying that you Shouldn't add some grilled chicken to your salad or something you can do

that but take it in the context of how much protein you're eating during the day and please don't supplement even more unless you have illness unless you have gi problems and you can't otherwise eat and you're wasting away and your teeth are really bad and and you're sick you might need some protein most of us don't need it 99 of us don't need it So in those patients they have very low insulin levels very low insulin like growth factor levels and there you go so you'll have less diabetes less cancer in those patients so different

diets turn these genes on and off when you eat sugar you turn on a gene called Ras Dash PKA it's crazy so this is a protein kinase as well and what does that do again it turns off autophagy Increases the production of your insulin and basically makes you more inflammatory because it turns off all those things so you become inflammatory sugar causes inflammation in the body fructose causes insulin resistance in the liver I went over that with you all before so sugar is very very bad for you sugar is a poison sugar is not natural

sugar was never found in nature it's a totally processed food it's processed it's as processed food as all the other Processed foods that you eat just desperate but people think sugar it's just it's natural sugar you know it's sugar well it's not sugar it's processed it's totally processed there's no such thing as sugar it's totally processed um so if you don't want cancer heart disease diabetes degenerative joint disease Inflammatory conditions of the bowels then don't get old don't get off now why did I say that because there's a lot of Truth to what I'm going

to say here okay so all these conditions are conditions that occur in aging if you can slow down aging you won't get those conditions so what is the best way to stay young your genetic material and for you to Constantly stay young but I told you already how to do that fasting keep your weight down eat the right Foods your genetic materials stay young you stay younger you're not going to get those five conditions if you get prematurely old and by your way we're getting old fastest 30 year olds and not even 20 year olds

coming to my office then they're already 50 years old because of the lifestyle what they're eating their lifestyle Their sleep patterns their stress patterns so don't get old so everything that I'm saying is also anti-aging so now does that mean I'm an anti-aging doctor I am but there's a lot of other people out there also doing anti-aging but I'm a different anti-aging kind of doctor I do more naturally and I know the science behind it so I'm not going to tell you to go and You know take the special cream and put it on you

and eat the special concoction because how naturally is all that just how natural is that I mean if you want to be natural then you don't walk away from from one of those providers with a bag load of drugs and creams and and other things I mean how natural is that I have nothing to sell you I got nothing I got vitamin D in my office I got vitamin K2 by the way all should be on vitamin K2 as well what is vitamin K2 vitamin K2 takes the calcium takes it out of the elbow out

of your tissues and puts it back into the bone where it's belongs so how come you got vitamin K2 deficiency because you're over on that low fat diet right so it's absorbed through fat you don't have fat you're not going to absorb vitamin K you don't have fat you're not going to absorb vitamin D How do you think eurobic environmentally deficient because we went on the slow fat craze low fatness low fat diet so it compounded your nutritional deficiency when you went on a high carb diet which is what the government told us to do

because what we did we went on a low fat diet and substituted it all with carbs you also became nutritionally A desert because you didn't get all the good things look when you eat natural fats in natural ways like let's say you eat a piece of fish or you eat meat or you're eating vegetables it comes with everything in it so your adek will get absorbed with the natural fat you need it you need it and that's how it's going to get absorbed because that's how it was Two and a half million years ago who

are you to try to change this in the last millisecond of your life in your Evolution okay so let's talk about that how many generations will be for you because that will be an eye-opener for you I haven't written down here somewhere in my notes how many generations have gone by and it's a real eye Opera oh man where did I ride it oh yes oh yeah here he goes So in the two and a half million years there were a hundred thousand Generations and each generation improves on these genetic materials 100 000 generations and

then they produced the homo sapien how many generations were in the agricultural time since the agricultural thing happened only 600 Generations so 600 Generations have been eating the The benefits of the Agricultural Revolution and what about the Industrial Revolution which changed it even more because remember much of the Agricultural was okay actually because the grains were kind of whole but in the industrial revolution how many generations have gone by only 10. only ten you have no chance of survival Because your genetic material has another chance to eventually there's only been 10 Generations so you drastically

change the way you live you drastically change your diet and you expect 10 generations to drastically change your genetic material now if you're lucky and you procreate wisely there may be another thousand Generations from now your kids will adapt to this new diet But right now you stand on a chance do you see what I'm saying keep stay on this diet stay on this lifestyle and after another thousand maybe two thousand three thousand Generations the new human being will have adapted to today's food he wants to have a chance so there you go all right

so how much more time do I have I have a little bit more time so I want to give you a few More a few more hints over here on on um on fasting and and things to say about fasting so I already talked about the biochemical changes and I told you how so the first thing you need to do if you want anyone wants to start a fasting program is to cut down on your carbohydrates you cannot jump into a fasting program with a regular diet you have to first be carb conditioned you need

to cut down on no processed foods No processed foods nothing unnatural anything that's refined no sugar no drinks except for water and tea and coffee and by the way when you're fasting you can have tea and coffee and all that but without the miracle cream you can add a little bit of coconut if you want coconut oil that is um or MCT oil because that will that will give you some satisfaction and take away your hunger for a while so that's very important Um I want to say oh yes I want to say this refeeding

syndrome so let's say you one of you did decide to do a three day or four day fast I warn you that when you start eating again you may have a problem because what will happen is that if you have phosphate deficient because you're nutritionally already eating the standard American diet the sad diet Then you don't have enough phosphate in your body and your bones are the biggest storage of phosphate and most of us have osteopenia how come we have so much OST opinion these 30 year old women that come to my office say I

have osteopenia how come it's terrible living in Florida lost European it's terrible so obviously when she does her refeeding she's going to get phosphate deficiency because what happens all of a sudden Stem cells going if they need building blocks and one of the building blocks is phosphate to replace the cells that have died and so if you get phosphate so you get tremendous muscle weakness and muscle aching and that's from phosphate deficiency and that can happen so when that happens you need to go and get some bone broth so all of you should know how

to make some broom broth if you've made it the Indians have been doing it for years But you know just put some bones in there and and how to cook the bone broth you should know how to make one now if you're a vegetarian you can make it out of vegetables too but it's very very helpful and even during a fast if you absolutely have to do anything you can have some bone broth chewing up fast okay bone broth because it's got a lot of glycine in it and it's got um phosphate It's got a

lot of minerals in it and that will really help you even the Magnesium so it'll help you overcome some of your problems so learn about bone broth and don't buy ready-made bone broth make it yourself by the way there's lots of recipes now on the low carb diet how to what kind of breakfast lunch or dinner whatever you want to cook is available bone broth how to make it my favorite book that I use is Jason Fung's book right Jason Fung f U n g uh he's the he's a he's a nephrologist up in Canada

and and he sees all this really heavy duty diabetics and he does amazing work but you see he's learned all these tricks to make success so the potassium can fold magnesium can fall and phosphate so re-feeding just be careful use bone broth during that time I already mentioned all the side effects which are okay coffee tea I mentioned the tea Um and black tea medicines yes when you are when you're doing fasting it depends which medicine now if you're taking diabetes medications and I'm telling you all if you're taking diabetes medications they will cause a

drop in your sugar level and it could be a dangerous drop in your sugar level especially insulin should not be taken and Glyburide Glipizide those agents Should not be taken but don't do that without your physician knowing you've got to involve your physician if you're a diabetic patient your physician needs to know about it if your physician doesn't want to know about it and doesn't approve of you doing fasting maybe you need to find another one you see because and look it's not bad I look Physicians are great but we taught to treat illness get

sick and I'll know what to do with You but you want to stay healthy heck I don't know that's the problem we have so it's not that they don't want to help you it's just that they don't know they've never been there to handle that kind of situation I'll tell you what I do with my patients okay I stop the insulin right there no more insulin and I stopped Glyburide or any other agent that drops blood sugar except for Metformin I keep them on Metformin and then I tell them to measure the blood sugars and

for three days or two days they may have high blood sugar but that's not going to hurt them that's not going to hurt them so if you look at what hurts you the most it's a high insulin level that hurts you more if your glucose level is a little bit High okay that may glycate some of your proteins but it's temporary it's not going to hurt you in the long term but Insulin will hurt you so that's what I've done and for most of them after they're they're fast they feel a lot better and they

they can come off insulin they should be able to come off insulin but you gotta you know the trouble with Physicians is and myself included we're so busy then ideally I would like to see you going on a fast and then I'll see you today because we discussed it I'd like to see you again in a couple of days at Least now if I'm going to stop your incident I might want you to take your blood sugar every day every day at least four times and report to my office call the office tell the nurse

my sugar is doing this that that and have a very close follow-up on that the trouble is that our system is so broken that most Physicians can't do that and if they try to do that they'll go broke because there's no reimbursement for any Of this stuff it's really terrible but that's what I'm saying keep find a physician that you can at least talk with frequently go and see frequently if you want to come off diabetes medications now all the other medications blood pressure medication you should take everything else but you measure your blood pressure

you got to take things into your own hands because nobody is going to do it except you you must take control of your life we Have become a society where we go to the doctor and say fix me no you've got to do it yourself you must take your blood sugars every day get your Ketone sticks over there get your blood pressure machine start taking your blood pressures if your blood pressure starts going below 100 you call the doctors and my breakfast is level or destiny to be on base attack oh no stop the vase

attack good fine done and that's what happens actually so it's hard to predict Who's going to drop the blood pressure and who's not but generally speaking you've got to be very Vigilant and you need to doctor that you can quickly approach or a walk-in clinic that you can walk into that's why I have my walk-in clinic right people can walk in and yeah the man that might have to wait but at least they're going to be seen and if I'm tied up at least my my practitioners will take care of the patient So your blood

pressure will drop because you become volume depleted or because of of your your your physiology changing physiology has changed that's where your blood pressure is dropping so yeah you can come off look high blood pressure sugar high triglycerides and low HDL are all part of metabolic syndrome this makes metabolic syndrome better Therefore your blood pressure will come Down your sugar will come down your trigucides will come down and your HDR will go up I told you all before that the lipid abnormalities that you see very few of them are primary lipid abnormalities the rest are

all reflections of your glucose metabolism that has gone haywired so the most important things to look for on your lipid panel is not your LDL it's your triglycerides and HDL and the Ratio of HDL to triglycerides if it's off you have a sugar problem even though your sugar is good or your hemoglobin A1c is good if your triglycerides are high and your hdlo and the ratio is greater than two you probably have high insulin levels and that needs to be determined and the treatment of high insulin levels today is faster changing your diet and doing

intimately now what do I do six months down the Patient comes to me and says oh I've lost all this weight look I feel great now I'm down on my medications I'm hardly taking anything now I will repeat his insulin levels if they are good I'll say you know what things are much better now you don't have to be so crazy about your diet anymore but automatically most of them still do time restricted feeding because they love it they feel so good doing it so very few go back to eating five days or five times

a day you know You know so there you go so very important that we do this I wanted to mention something else too yes so the you know studies are very hard in humans but I wanted to show you one study that was done in monkeys about fasting um so they took the monkeys The Recess Monkeys which we're very closely related to them they deserve more respect I think this is monkeys so they took the Experimental group gave them 30 percent less calories the standard teaching for for weight loss 30 less calories right so 30

less calories and the control group they gave them milk protein corn oil sugar and unlimited feeding times pretty much like an American diet that was the control group and then what they did is they looked at the outcome At five years in these resistance monkeys there was 20 those who had restricted calories the 30 restricted calories they lived 26 more than the control group 50 less cardiovascular disease and greater than 90 no diabetes just by cutting calories down our food is so full of calories the more calories you eat the more disease you're gonna get

there's absolutely no doubt so now the NIH they Don't want to be outdone so they did a study they also did 30 caloric restriction but in the control group now watch what they did in the control group they gave them plant proteins no animal protein except for a little bit of fish five percent fat only so give them some fat four percent sugar in the diet and they were only fed twice a day and what did they find what do you think did they did that did those monkeys do Better than the 30 carotid restriction

or do you think it was as good as the colonic restriction did it better yeah so so again it it's your diet so just simply cutting down on 30 calories is not the way to go it's no longer calories in calories out it's how your body reacts to the calories and what calories go in it's your hormonal response how you respond hormonally and how you respond to your Genetic expression so be careful what goes past the tongue because that's going to determine your future and you know I always like questions and answers so I'm going

to stop right there but today's main message is if you want to do a serious fast talk to somebody who knows a lot about fasting do it with somebody talk to your doctor if you're on Diabetes medications or blood pressure Medications if you want to Simply replicate the Paleolithic way eat once a day or twice a day only do it in a Time restricted fashion all of you can do it all of you you don't need medical permission to do that the only time I'm telling you to seek my help is if you go to

a three day five day or a seven day water fast or even more water fast all right and there's a lot of books that you all can read Uh especially Jason Fung's book and um and uh is there any other questions by the way as I said before this talk I'll put my slides in there and then post it onto YouTube Galen Foundation wants to continue doing stuff like this so my next one I'm going to talk about all sorts of things including sleep I'm going to do a whole topic on sleep and how to

improve your sleep because it's so important so I want to do that but you know Galen needs help as usual so Any help you all can give Galen Foundation as well it's a 5013c and if you know people who who who who would like to help this type of organization ask them to help us out as well and of course they can come to our talks and our websites as well