Optimal Timing For Intermittent Fasting | Valter Longo Interview Series Ep 5

  • Опубликовано: 6 месяцев назад

    Modern HealthspanModern Healthspan
    подписчиков: 26 тыс.

    In this video Dr Longo talks about the best timing for intermittent fasting, which he says is 12/12 and why 16/8 is not optimal. We also talk about eating patterns during the feeding window.
    Valter Longo, PhD, is a professor of gerontology and biological sciences and the director of the Longevity Institute at the University of Southern California’s Leonard Davis School of Gerontology. Professor Longo has thirty years of experience in the field of longevity and healthy nutrition. His most recent studies focus on the use of Fast-Mimicking diet interventions to activate stem cell- based regeneration to promote longevity. In 2018, TIME Magazine named Professor Longo as one of the 50 most influential people in health care for his research on fasting-mimicking diets as a way to improve health and prevent disease.
    Dr Longo's book on Amazon
    The Longevity Diet: Slow Aging, Fight Disease, Optimize Weight
    amzn.to/30PmY6j
    Professor Longo's Facebook page.
    profvalterlo...
    Create Cures Foundation
    www.createcures.org/
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Modern Healthspan +1
Modern Healthspan

If you would like to support our channel, we’d love a coffee ☕…thank you! https://www.buymeacoffee.com/mhealthspan

6 месяцев назад
David Baum +6
David Baum

Thanks for yet another great episode on the channel! Regarding Longo’s claim that certain fasting windows are associated with a higher risk of gallstones - I cannot find any research to support the claim. Are you aware of any, or would it be an idea to challenge Longo to reference his sources?

6 месяцев назад
Reb G +5
Reb G

What I like about Prof Valter Longo is that he is not getting rich off his research, he donates sales of his book to charity. Others, I think are in it for influencing & money! I'll listen to an actual researcher like Longo anyday.

6 месяцев назад
Abraham Northhampton +3
Abraham Northhampton

Such a good discussion. I was particularly taken with Dr. Longo's example of the regime that is best for the liver might, eventually, be bad for the heart. The body is so complex, with so many factors seeking a balance, it's very tough to build hard rules that hold from youth to old age. Nutritional optimization to maximize healthspen is ripe for a big-data, machine-learning, artificial intelligence analysis. Fascinating content, as always, Richard. I think you have developed into the best interviewer in the healthspan topic space. "Must watch" YouTube every time.

6 месяцев назад
Philip Mordaunt +3
Philip Mordaunt

Just a brilliant channel. So easy to keep up with this fast moving area. Thank you.

6 месяцев назад
Modern Healthspan
Modern Healthspan

Hi Philip thanks for your really kind comments! They are very encouraging

6 месяцев назад
Peter +5
Peter

THis is an area that needs a lot more work to sort out. In mice the Lamming lab has recently shown profound benefits (lifesapan and health) when feeding within a small time window (3 hours). I wonder of Sachin Panda's lab has data on this - he seems to favor a tighter window, something on the order of 9 hours. If I recall correctly, Jason Fung (MD, not a reseacher) has been running a fasting cinic for years, for metabolically deranged patients, and advising people on eating windonws, and has not seem a problem with gallstones.

6 месяцев назад
Modern Healthspan
Modern Healthspan

Hi Peter, thanks for your comment. I have also not heard of more gallstone issues with fasting, which is strange because, as you say, there are a number of others who do propose shorter windows. In terms of mouse trials, like Riccardo, I would think it is difficult to translate into humans because of the difference in metabolic rate but there have been a number of IF trials on humans with positive results.

6 месяцев назад
Peter
Peter

@riccardo fabris yes. They will quickly under full fasting conditions. A 21 hour fast for a mouse is extreme but it works. Would not expect as same level of benefits in humans.

6 месяцев назад
riccardo fabris
riccardo fabris

Do you know that mices die of starvation after 5 days of fasting?

6 месяцев назад
Ken Otwell +11
Ken Otwell

His advice seems counter to everything we've been learning in the last 10 years. Has he been in hiding?

6 месяцев назад
SOOTA
SOOTA

@Beautiful Rose Nothing against Fung or anyone else but in my opinion, this man is vastly more qualified to lecture on this subject. We have to remember his perspective is from a longevity viewpoint.

Месяц назад
Beautiful Rose +1
Beautiful Rose

@Stuart M I am now totally confused. I watched a lot of Jason Fung's video where he says he skips breakfast and says there's nothing wrong with that. Jason as well as many others have said the same thing. Now Walter says that skipping breakfast is really bad. It is complicated.

Месяц назад
Dorothy Brodesser
Dorothy Brodesser

Not at all. He has always been at the forefront of the research featured and made famous in the BBC documentary about IF by Michael Mosley, the first to encourage the IF lifestyle.

2 месяца назад
Stuart M +4
Stuart M

@Modern Healthspan Do you have a reference to that study and Peter Attia's comments? It's not clear from your comment whether the study supported Longo's position or not and whether Peter agreed with the study or disagreed. I think it's doubtful that our hominid ancestors ate breakfast at all. The evidence about modern hunter-gatherers is that they consist of small family groups that need to move every few days after they've exhausted the resources in the immediate area. They would spend a few hours gathering enough food for the day then quit. Animal foods are likely to spoil in tropical heat so need to be consumed almost immediately. It's also not a good idea to keep meat in camp overnight which can attract nocturnal predators. You also don't build up stocks of plant foods that you'll have to carry with you when you move to the next foraging ground.

6 месяцев назад
Modern Healthspan +5
Modern Healthspan

Hi Ken, Thanks for your comment. Yes, I agree. Dr. Longo has been consistent in his message that 12/12 is the best for longevity. However this does not square with what we hear from other people elsewhere as well as on this channel. I am going to continue with a couple of days of 24 hour fasting a week as I think it will help my metabolic flexibility. Dr Peter Attia also had a comment on a recent study that showed skipping breakfast is bad for longevity.

6 месяцев назад
HybridCultures
HybridCultures

As an athlete who consumes 100% plant based foods, I´m rather confused about Longo´s protein restriction advice. He advocates for ca. 60-70g of protein intake for an average healthy 70-80 kg individual. However, that surely can´t be applied to my case, as I definitely need more protein to maintain my muscle. Hence my question: how much protein should an athlete who weighs 73 kg and works out regularly take on a daily basis??

6 дней назад
Team CGC 9.8 +1
Team CGC 9.8

I feel much better when I skip breakfast/lunch and get to work. Eat all my food from 3-8pm. Meat, eggs, fish, fruit, veggies, some gluten free rice/ chocolate to carb up occasionally. I had bad crohns disease 3 years ago but feel amazing now. I go for a brisk run in the AM and also do cold showers. I've tried eating earlier to optimize my circadian rhythm but I have trouble sleeping at night eating in an earlier window.... Great to hear Dr Longos opinions. The breakfast thing is coming from epidemiological studies which are almost useless to me in nutrition science. The average person who doesn't eat breakfast and eats at restaurants, pizza and Doritos at night isn't going to live long -- good to know but not relevant. Why epi studies of unhealthy people are used to form conclusions about optimal health and longevity is beyond me. Controlled trials 100% in nutrition science imo.

Месяц назад
Beautiful Rose
Beautiful Rose

I am now totally confused. I watched a lot of Jason Fung's video where he says he skips breakfast and says there's nothing wrong with that. Jason as well as many others have said the same thing. Now Walter says that skipping breakfast is really bad. It is complicated.

Месяц назад
Scott Summerill +8
Scott Summerill

Nah. I think 8-16 is the way to go. Eat breakfast so the 8 hours corresponds with the circadian rhythm. And skip a day or two once in a while to mimic a bad hunt. Richard, great interviews and questions. Closing in on the best available on YouTube.

6 месяцев назад
Obi z +1
Obi z

Why guess? Check your biomarkers with a blood test before vs. After.

6 месяцев назад
Mike Mooney +7
Mike Mooney

Interesting comments but I suspect some of us will be confused by this advice on breakfast… we might need some clarity. Thanks Richard

6 месяцев назад
David Welburn +3
David Welburn

No; I think this part is clear now. I skipped breakfast for 10 years, thinking it was the right thing to do, but it turns out it's not, as it doesn't fit into your circadian rhythms well. You can still do 16:8 if you wish, though, just by finishing your evening meal a little earlier than normal, and having a slightly later breakfast ( e.g. 9 - 5 eating). Won't work if you are working full time, though. I'm thinking 12:12 and a 24 hour fast once per week might be very good, but still not got enough info to say definitively.

6 месяцев назад
riccardo fabris +1
riccardo fabris

Ken is rather simple if you keep in mind evolutionary biology. If you need OMAD, ketogenic diet or similar to maintain an optimal body weight there's some deeply wrong. Does preindustrial ppl and centenarians skip breakfast or use some complicated pattern or minimal diet? For sure it is possible to optimize diet to maximize benefits but I often see ppl using extreme measures. Why? There could be many reasons, from non-dietary factors to conflicting goals.

6 месяцев назад
Modern Healthspan +1
Modern Healthspan

Hi Riccardo, thanks for your comment. I would think about it this way. It is possible that pre-industrial people had something similar to a ketogenic diet but that it was because that was all that was available. We now have more options and can eat high calorie food at anytime. I am not sure that hunter gatherers (which is how humans lived for the majority of history) had breakfast. The body seems to do better when intermittent stress is put on it, whether that is exercise, temperature changes or fasting. We can now live without any such stressors if we choose so to get the benefits we have to make the specific effort.

6 месяцев назад
Ken Otwell +2
Ken Otwell

For the vast majority of the human species, not to mention the millions of years of evolutionary precursors, there was no such thing as regular mealtime. Even today, there are some tribes which spend days or weeks fasting while on the hunt, and then feast for hours or days after killing the prey. Our 3 meal a day schedule is extremely new, evolutionarily speaking.

6 месяцев назад
Jeff C +13
Jeff C

I was new to the intermittent fasting and ketosis diet 3 years ago. I thought it was a very stupid idea not to eat “regularly” and crazy to have a lot oils as main course of meals… I went ahead and gave a shot on a 48-hour no-carbs fasting cause it was simple, and I survived. Then, I continued for about 13 weekends fasting (32-48 hours). Long story short, I fixed many health issues, especially sleep insomnia, allergy, and I quitted drinking beers, etc. I gradually got into the near-ketosis diet with 16/8 that I was not even aware of… and I’ve been doing 20/4 for more than a year now. Moreover, I converted the 12-pack (beer) into a 6-pack muscle (BMI < 21)…

6 месяцев назад
RobbeyT +3
RobbeyT

I don't like this doctor, saying that whole gains are good for you. Never heard anything like this from a doctor since I started keto. By eliminating grains and so cutting down carbs, I reversed type 2 diabetes and cut my weight. So, these flipping doctors I think have hidden engenders. Keto/Carnivore is the proper human diet and over 200 thousands years we have been adapted to fast for many days. Grains have only been recently introduced to the human diet through agriculture, so I have no idea why such a doctor would promote such a thing.

6 месяцев назад
Shirley Harold +2
Shirley Harold

Good to have a bit different view, thank you!

6 месяцев назад
Vassilis K Papadakis +3
Vassilis K Papadakis

What about the gallbladder function and gallstones? What is he referring to, because it sounds very upsetting?

6 месяцев назад
Warren White +1
Warren White

Most fasting advice advocates clearing the liver of glycogen as the primary benefit of fasting, does it not? The NEJM had the landmark article showing multiple benefits of doing so. So the field is confusing to me right now, but that may be science advancing/changing. So we must stay tuned in. But one question, why do we try to mimic cavemen when their lifespan was probably 25 at best? Why do we assume they were healthier? Where’s that data? We continue to greatly expand healthy lifespan yet look back at early man as an eating model. Do we really think they had longer telomeres and longevity which was overcome by wild animals and a harsh existence? Note: I’m fasting right now, 3rd day (first lengthy fast after 16/8 lifestyle) but feeling somewhat confused on the various recommendations - all from doctors. Thank you for the information here.

6 месяцев назад
Gina Prespare
Gina Prespare

I wonder about the constant references to cavemen as well lol! Re: glycogen, you can use it up with 25-30 minutes of fast walking or other aerobic activity. Then your body uses fat for fuel, so that's the benefit of burning glycogen in the beginning of your workout. Your body likes to keep a reserve of it. That's the extent of what I know, learned on a fitness class.

2 месяца назад
Mark Lipanski
Mark Lipanski

'Breakfast skippers' in studies, IMO, are usually people who skip breakfast on their way to work/school and catch a doughnut/bagel/whatever they can get their hands when hunger peaks probably around 10am or so. I don't believe these people are concerned about their health and purposefully doing 16/8 intermittent fasting. I'm not saying he's wrong but that may not be the best set of stats to look at. I know I'm late to the party. I'm a proponent and user of Prolon FMD. Thanks Dr. Longo.

20 дней назад
Keith Robertson
Keith Robertson

Heart Healthy Whole Grains for breakfast 🤔… Must be in the pocket of the food industry 😀

24 дня назад
Ron M
Ron M

Thank you gentlemen.

6 месяцев назад
Modern Healthspan
Modern Healthspan

Hi Ron, thanks!

6 месяцев назад
Sterling Forbes +1
Sterling Forbes

I feel like he wants to disagree with Valter... but also just wants to be polite.

3 месяца назад
Marialan +1
Marialan

What about researchers like Dr. Sinclair who support a 16:8 or even Dr. Peter Attia??

Месяц назад
J̶᷊︣ǒ̷͖ḩ̸́n̴͓̑ṋ̷̌ỳ̵̦ D̷̠̽e̶̹͡e̸̞͋p̶̫͊ +1
J̶᷊︣ǒ̷͖ḩ̸́n̴͓̑ṋ̷̌ỳ̵̦ D̷̠̽e̶̹͡e̸̞͋p̶̫͊

I like this Dr. Longo, but dang. A 12 hour fasting window seems optimal (at least for longevity)? I have been striving for an 18 hour window for the past year, only eating ""breakfast" at noon and dinner at 6 PM. But most times, I don't start eating my first meal until 1 and often don't finish until 2 or 2:30. Yes, this is a pretty big meal, and my dinner at 6 - 6:30 is probably half the calories or less. Then only water the rest of the day. What about all the talk of autophagy and the benefits of giving the body as long a rest from digesting food as possible each day?

2 месяца назад
sofonda davis
sofonda davis

My confusion with this guy is that he studies disease and fasting results stop occurrences of disease so if we fast then 16, 18, 20+ hrs he has nothing to work with. I will continue IF (Intermittent Fasting) and monthly 72 hr rolling fast which has worked wonders for me.

15 дней назад
Mike Symth +4
Mike Symth

Where are the RCT that show that 16-18 hr daily fast or one meal a day lessen life span? References please? What can be asserted without proof can be dismissed without proof.

6 месяцев назад
Andrew James +2
Andrew James

The way Longo worded it was "skipping breakfast". Based on what we now know about circadian rhythms, it wouldn't surprise me if skipping breakfast reduced lifespan. That's why I recently shifted my eating window to starting the morning. Longo is a legit researcher, but doesn't know what he doesn't know.

6 месяцев назад
mark veen +3
mark veen

Saying 12/12 fasting is optimal is just silly imho. Blue zone or centenarian data might say that. But there is ALOT more going on with them then just diet or fasting windows. Alot of it is genetics. Actually, it's pretty clear for me that OMAD is superior. Optimal autophagy is key. And just because alot of centenarians have bad or average health habits, some even smoke. It's despite these habits, that they still made it this far. But there is no doubt in my mind, that without the bad habits and OMAD they would live even healthier and longer. Personally, I look more towards David Sinclair findings and he also practises OMAD.

6 месяцев назад
A. Schulz
A. Schulz

What for optimal autophagy. From what we know you barely get any big spike in autophagy unless you're on a low protein and no carb diet with omad. Most sick ppl go for fasting clinics cuz fasts below 5 days don't do anything for many in the first place. If you're not metabolically flexible and eat some carbs you might not even get a bigger spike in autophagy for like 3-5days.

2 месяца назад
k krall
k krall

If you life in a coutry without a sea a pescetarian diet is not quiet ecological. I'm still looking for an option. 🤔

Месяц назад
Olya V
Olya V

Very interesting, I used to skip breakfast , now start eating it

6 месяцев назад
amperage +1
amperage

It sounds like mixing the window up is best.

6 месяцев назад
Shirley Harold +2
Shirley Harold

Me too! I skipped breakfast for a while, feel fragile and now taking it again feel a lot better. I guess everyone are different.

6 месяцев назад
Modern Healthspan
Modern Healthspan

Hi Olya, thanks for sharing. I still skip it a couple of days a week.

6 месяцев назад
Murat Isik
Murat Isik

He is vague in his explanation. I miss the word insuline in his story. And it is weird that he snacks, which raises insuline and that is not a good thing at all, certainly is you eat 3 or 4 times a day. No, he doesn’t convince me. Just talks about losing or not gaining weight.

Месяц назад
Jerry Peavy
Jerry Peavy

I would not ever follow this guys dietary recommendations!

6 месяцев назад
jack buaer +3
jack buaer

I have been fasting about 18 hours a day, but this guy is one of the world's preeminent fasting researchers. He is responsible for some of the main fasting studies in the last several years.

6 месяцев назад

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