Tuesday, October 26, 2021
Cold Thermogenesis

Fasting as Tool to Deepen Sleep



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In today’s show, Alessandro–a leading nutritionist in the UK shares his latest findings in the realm of time-restricted feeding, ketogenic diet applications and using nutrients to rebalance circadian rhythms.

This interview is jam-packed with nuggets; so be sure to get and pen and paper out.

➢Connect with Alex: http://alessandroferretti.co.uk

—————————————–Lets Connect————————————–

➢ Listen in iTunes: https://itunes.apple.com/us/podcast/160-alessandro-ferretti-time/id910048041?i=1000376965339&mt=2

➢ Facebook https://www.facebook.com/MikeMutzelMS

➢ Instagram https://www.instagram.com/metabolic_mike

————————————–Key Takeaways———————————-

02:04Time Restricted Feeding: There are different styles. Some of us use stimulants with fats. The best results come from abstaining from ingesting anything of caloric value during fasting. It instigates different glucose regulations and ketone readings. There is also alternate day fasting (a full 24 hrs). The more fat adapted you become and the more regular your ketones in both breath and blood, the stronger the correlation to a sustained increased HRV (heartrate variability),

05:10 Secondary Benefits of Ketones: Ketones are signaling molecules, not just substitutions for macronutrients or energy substrates. Ketones effect metabolic and inflammatory signatures, contributing to an increase in HRV. Beta-hydroxybutyrate and acetyl acetate promotes epigenetic control, mitochondrial protection, and histone acetylation function, reducing free radical damage to mitochondria.

07:16 Inflammation and Exercise:

13:17 Glycogen Storage and Keto Adaptation: The benefits of being a fat adapted person will stay, even when glycogen stores are tapped.

16:36 Inflammatory Proteins and Postworkout Recovery: Casein is often recommended at certain amounts at certain times of the day. Inflammatory proteins, post workout, stimulate more inflammation to shorten the time it takes to create new tissue.

17:11 Post Workout Nutrition and Glycogen Replenishment: We have been taught that we need protein and carbs to spike glycogen replenishment and spike insulin. The body can make glucose and store it as glycogen from virtually every substrate. Through gluconeogenesis from glycerol, fats or protein for the amino acids that are able to be converted to glucose can rebuild the stores.

19:58 Post Workout Fasting: The longer you fast post training, the recovery period is slightly shorter and secretions are made of human growth hormone and testosterone increase healing and shorten total recovery time. This breaks with what we have been taught.

23:25 How Ketosis Enhances our Metabolic Efficiency: Fat adapted people use less heat (thermogenesis) and you produce more ATP, given the same number of carbons you have. On top of that, fat is a cleaner and slow burning fuel.

28:35 Advice for Competitive Athletes and Cross Fitters: To become truly fat adapted, where your body preferentially uses fats to supply energy on demand, depending upon how much oxygen you have available through intensity, can take 3 to 9 months.

38:25 Going In and Out of Ketosis: When learning to be fat adapted, different foods can push the body into alert mode and out of ketosis.

40:22 Lifestyle Shift: Becoming fat adapted is total commitment. We socialize in the evening, when intermittent fasting is best. People can be highly motivated for the therapeutic effects, like positive effects upon epilepsy.

44:28 Where to Start: A good place to start is with a high fat/low carb diet. Begin to experiment. Perhaps try an intermittent fast. Check breath acetone.

44:33 Sleep Quality: Our guts are highly active in the middle part of the day (10 a.m. to 4 p.m), thus it is logical to consume most of our calories then. Food has a substantial impact upon body rhythm. Alessandro travels extensively, but does not suffer from jet lag. He regulates this with food. His body knows that when he eats, part of the day, whatever is left, must be either evening or morning.
51:48 Food and Circadian Rhythm: We discuss how foods can be used to restore (AKA entrain circadian rhythms)

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31 thoughts on “Fasting as Tool to Deepen Sleep
  1. Can you reach fat adaptation sooner if you practice prolonged fasting of 6 days ( every 4 weeks ) along with a low carbohydrates diet ( less than 80grams per day ) and coupled with 5 days of resistance/conditioning training ?
    Love you work…… 🙏🏻

  2. Spot on podcast.! Easy way to follow the conversation and very easy to comprehend. Takes a good interviewer to put the right questions. I have learned a lot on this podcast . It helps a lot that you put back the question to make sure that the message delivered , was right….I absolutely loved the accent !!! Thank you for all your work on this Chanel and Instagram.

  3. Copy from a post I just wrote about NAD:

    It is truly ridiculous that we still are talking about these WORTHLESS analouges!! We need to step our game up. We now have NAD analouges that are as strong as IV (400% increase in nad)

    NHR, reduced form of riboside

    And today I say a reduced form of nmn is also here

    https://www.biorxiv.org/content/10.1101/2020.11.03.366427v1

    So, PLEASE why even bother comparing these shit monequles (nr/nmn) when we now have real potent analouges, the reduced form.

    Why aren't China producing them?? Cause we made no noise about it, so please spread the word. And stop talking about nr nmn and talk about what matters, the reduced form. We have no more time to waste comparing papers on nr nmn and talk the other down like Brennan and Sinclair, THEY BOTH SUCK

  4. I'm one who too, prefer having a complete nutritional breakfast then start my fast or another meal if I'm meeting up w friends for lunch. Usually breakfast after my long walks. I find this way sustainable for my lifestyle, I for one always enjoyed a hearty breakfast

  5. Please have an expert talk about the benefits of taking fulvic acid, how it helps eliminate heavy metals from the body and how it contains over 70 different minerals which we no longer get from even organic foods.

  6. Mike, I have to feel full before I go to sleep or else I experience severe nightmares, night sweats, and extreme sugar issues. I have tried fasting, but I get highly irritable, and my sugars crash hard. I am on thyroid medicine and also BiPap machine (central sleep apnea). Is there avenues in which I can get a more indepth look into my regiment and sleep from you? Thank you so much.

  7. Great podcast! Thanks to you both!
    In regards to strength training and the roll of ketosis, I didn't quite catch his philosophy on that part. Does he recommend ketosis for that kind of training too? I.e I work out four times a weak with heavy weights for 90-120 min/workout. Heavy squats, deadlift, presses etc. Would love to understand his thoughts on regards to ketosis and heavy weight training like this.

  8. Great information. I noticed I felt better next day after not eating past 5 or 6 pm so I will try that more regularly to see if it helps my sleeping improve .I hate waking up at 1, 2, and 3 am nightly.

  9. Just want to thank Mike for asking such good questions from these experts so we can try different options to see what fits the best for our individual goes, you keep it real and you never hide your shortcomings in life so i totally respect your opinion unlike most other youtubers diet and nutrition channels who work for only their personal goals!

  10. Definitely not for everyone, for me is the opposite, logs fasts trouble my sleep, due to increase in Cortisol. Fasting is quite a stress for the body. The only thing that helps is to eat the last time very early in the day 4PM or 5PM not later.

  11. Thank you so much for the time stamps and brief descriptions below the video. Spark notes for now, watch later playlist for tonight when I have more time! Another great video.

    You're the best health channel on YouTube, keep it up!

  12. Hey Mike, what are your thoughts on only eating between 1-5pm? Is it bad to go so late in the day?

    Because of my schedule it works out easiest for me to workout early in the morning and just have breakfast at lunch time, then have dinner when I get home.

  13. Hi Mike! Thank you for your videos! I am a regular listener.

    Have you listened to this one yet (see below)? It's super interesting and related to this topic. I'd love to hear your take on her approach and perspective : https://youtu.be/ugPB6jmw2nI

    Published on Jun 3, 2020
    Dr. Stasha Gominak gives us an update on Vitamin D and the gut biome. Dr. Gominak’s two past interviews were two of the most popular downloaded podcast episodes. In this 84 minute interview, she will discuss: How vitamin D is linked to acetylcholine, an important brain neurotransmitter Acetylcholine’s role in sleep New findings about vitamin B5 (pantothenic acid).

    Hi Mike! Thank you for your videos! I am a regular listener. Have you listened to this one yet (see below)? It's super interesting and related to this topic. I'd love to hear your take on her approach and perspective :

    I sleep great now after a lifetime of having chronic insomina, so I often skip through a lot of sleep research that pops up in my feeds these days, focusing instead on nutrition and lifestyle research and information.

    I'm SO glad I listened to this one though!

    Often, the "latest" info posting now ends in my getting caught up on presentations covering information that I'm already aware of, but not so here.

    Some of her ideas and information blew my mind. Particularly her ability to contextualize the relationship between the pineal gland, outdoor living with how light cycles, sleep/wake and seasons so elegantly maintain balance between two hormonally produced vitamins (A & D) and their normal regulation/functioning.

    Then, her shift away from nutrition/food sourced vitamins and our current use of probiotics as being primary determinants for regulating our health. She's placing the focus for maintaining a healthy microbiome on other things – including our natural production of various "vitamins".

    Vitamin D levels should be checked often! (I use privatemdlabs.com personally but there's a lot of ways to do it yourself) and we shouldn't supplement vitamin D without knowing your individual status first.

    Vitamin B information: the interplay in these was absolutely fascinating. As a vegan, I keep up on any research on vitamin B12, but some of the other information she provided was just fascinating.

    Now, I'm ruminating on how we can use this information to help our animals! So much to do/try & consider! For example, the exchange in fluids from the brain through the jaw to the gut (skull/jaws typically quite malformed in bracyphalic breeds – hello suffering Frenchies! – could this a contributing factor in their chronic skin/gut disorders) ? So much to think about here!

    Of course, she discusses Weston A Price research and newer information provided through natural dentistry – it's all included here.

    This is not a quick listen, but very much worth listening to – perhaps on your daily long walk outside with your dog (I listened during an indoor workout, not nearly as good as outside!)

    Man, this is a good one!

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