Wednesday, May 18, 2022
Mitochondrial Health

Intermittent Fasting Guide for 2022 | Doctor Mike Hansen



Intermittent Fasting Guide for 2022 | Doctor Mike Hansen

Did you know that it’s been predicted that by 2030, more than half of the U.S population will be classified as obese, and this doesn’t even account for the number of people classified as overweight?

Major Facts of this Intermittent Fasting Complete Guide Video:
00:00 – What is Intermittent Fasting?
01:17 – Science of Fasting
07:32 – Time Restricted Eating
08:58 – Periodic Fasting
09:32 – Alternate Day Fasting
10:00 – How to Fast?
14:30 – Will Fasting make me Super Hungry for too long?
15:15 – How long does it take Fasting to Work?
16:12 – Is this something that you can stick to?
16:45 – Intermittent Fasting Benefits (Research Data)
22:24 – Fasting for Weight Loss
26:11 – Intermittent Fasting Meal Plan
34:04 – Who shouldn’t do Fasting?

If you think Fasting could be a good fit for you, that’s great because it has tremendous potential to help you lose fat.

A review article conducted in 2020 looked at 27 trials where participants took part in some form of Fasting. They found that Fasting resulted in weight loss between 0.8-13.0% from baseline body weight and waist circumference decreased (in the studies that recorded it). This systematic review of 40 studies found that IF participants typically lost 7-11 pounds over 10 weeks.

Several experts and policymakers have developed the American Dietary Guidelines 2020-2025. Essentially they are a set of dietary recommendations updated every 5 years. When we summarize the high-quality evidence available to us in these guidelines (as well as in consensus statements and high-quality studies), we can see that a healthy diet (or healthy dietary patterns) are made up of the following components:
● Eat plenty of whole fruits and vegetables of all types (especially aiming for more vegetables than fruit).
● Eat high fiber starches and choose mainly whole grains.
● Eat protein-containing foods daily from various sources (mixed, vegetarian, or vegan are all perfectly healthy).
● Choose minimally processed fats and oils from plant sources.

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When you eat a ‘normal’ meal, glucose (from carbs) and fatty acid (from fats) are the primary energy sources for your cells. After you’ve eaten, glucose is used as a direct source of energy, and fatty acids are stored in your fat tissue in the form of triglycerides.

When you fast, meaning you are eating nothing or very little, your body runs out of glucose and needs an alternative energy source to keep going. It now breaks down your triglycerides into their individual components (fatty acids and glycerol), and then your liver will convert the fatty acids into ketone bodies.

Ketone bodies (or ketones for short) can be used as an alternative energy source for many tissues, including the brain. When you eat enough food (from all 3 macronutrient groups- carbohydrates, proteins, and fats), the number of ketones in your blood is low. When you fast, this level rises within the first 8-12 hours, reaching between 0.2-0.5 millimolar (mM) levels, maintained for about 24 hours with a subsequent increase to 1-2 mM by around 48 hours. However, fuel is not the ketone’s only function; it also significantly affect your cells and organs. For example, ketones able to:

1. Improve mitochondrial function
Mitochondria are often referred to as the powerhouses of our cells. Energy in our body is mainly from mitochondria releasing energy from ATP molecules. When we suffer from metabolic disturbances and obesity, our mitochondrial function is reduced, but Fasting may help improve this function.

2. Help your cells become more resistant to stress
During these times of food restriction, the cells adopt a stress resistance mode. Essentially you are making your cells more challenging to withstand.

3. Enhance autophagy
Autophagy, which is Latin that stands for “self-eating,” refers to when cells purposely eat other cells in your body. They might sound like a bad thing, but it’s not. Autophagy gives your cells the ability to clean up “cellular garbage” that usually accumulates in cells or when you are hurt or sick. Basically, it’s your cell’s version of taking out the trash! When autophagy doesn’t work properly, your immune system attacks this cellular garbage and can cause low-grade, chronic inflammation (the basis of most chronic diseases).

4. Help Recovery
When you eat or break the fast, the body is forced to switch from Fasting and using ketones to glucose. This is known as ‘metabolic switching.

Doctor Mike Hansen, MD
Internal Medicine | Pulmonary Disease | Critical Care Medicine
Website: https://doctormikehansen.com/
Contact & Social Media Links: https://doctormikehansen.com/contact/

#intermittentfasting #timerestrictedeating #fasting

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23 thoughts on “Intermittent Fasting Guide for 2022 | Doctor Mike Hansen
  1. Thank you for this video! It’s exactly what I’m looking for. I do have one question: if I’m eating a lower carb diet, does it still take 12 hours for the ketones level to reach 0.5 mM?

  2. What about people like me who works nightshift? I’m a nurse, working from 7 pm to 7 am, who can relate? I want to practice fasting but my schedule makes it very confusing . Any feedback ?

  3. Thanks Dr Hansen, another great video that explains the science and peer reviewed research behind a current medical trend. For the record I am a fan of IF and have had positive results but as you say in the video each person's needs are different, and IF may not be for everyone.

  4. I have been doing intermittent fasting every day & eating 1200 calories daily between 9am to 6pm and have not lost any weight in the las 3 weeks. I’ve cut down carbs and upped protein but I’m stuck and not sure why & how to get unstuck. I’m 181 lbs, 53 and just started hormone replacement therapy. I welcome any suggestions – thanks so much!

  5. Time restricted feeding allowed me to lose weight when I wasn’t even intending to (I lost 15 pounds and I wasn’t even overweight, I did it to reduce inflammation for my back pain), and keep my ideal weight for two years now, and it’s so easy. It wasn’t easy at the beginning, I did have to struggle against hunger at night, but I enjoyed mastering that, once I was able to control it, I was no longer hungry. It became second nature to me to eat during a 10 hour window and fast the other 14 hours, I just don’t eat anything after 6:30 at the latest…sometimes it’s 5, sometimes it’s 7, and I don’t start until 9, sometimes it’s 8, sometimes it’s 10. Don’t overthink it, be flexible, it will become second nature. I also became vegan, but that didn’t make a difference in my weight, since I was already at my ideal weight thanks to IT.

  6. Good night. My little heart, I want a lot of nice litters. For you. I send it from my heart. ,,, 🐘❤️❤️❤️❤️❤️🎀💖💓💞 ♥ ️💋💕💕🕊️🌹💘💘😘

  7. I’ve been doing intermittent fasting for 20 years. For a long time people thought I was nuts for living like this and now science proves that what I’ve always felt was right for me is proven to be beneficial.

  8. I've read and watched so many fasting vids, even lots by Dr. Fung who really convinced me to do it; but you are the only one who specifically mentioned mitochondria.This month, my endocrinologist pretty much said exactly the same. She said my mitochondria were "sick" and the fasting and exercise (even fast walking to get heart rate up) would help get mitochondria working better, thus improving metabolism. I had worked up to one meal a day, and she told me to mix it up – add diff fasting timetables (18:6 etc) to it to help metabolism. Thanx, great vid!

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