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intermittent fasting and fasting is a very sensitive period of time little things that you consume or don’t consume can throw things totally aloof so what I want to do in this video is I want to help you understand exactly what can actually slow down the effects of a fast particularly in the way of vitamins and supplementation okay so we’re gonna dive into some studies that took a deep dive look at this at the genetic level and overall at the enzymatic and even on top of G level so we’ll break down in that in just a second you are tuned into the Internet’s leading performance fat loss and nutrition channel new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos peppered in throughout the week as well you have to make sure you hit that little Bell button and turn on notifications so you always see my videos but also check out highly calm so you can see the latest and greatest premium performance apparel that I’m always decked out in in my videos ok so people asked all the time what supplements can I take during a fast I think the easier way to address this is what you absolutely should not take during a fast so what we’re gonna do is we’re gonna look at a study that was published in rejuvenation or research this was a really cool breakdown what they did is they took a look at 24 participants over the course of 10 weeks ok so it’s a 10 weeks random crossover study so randomized crossover study so what they did is they broke them down into two separate periods of time for one period of time they did just intermittent fasting for another period of time after that they did intermittent fasting with the addition of antioxidants in the mix that they took vitamin C and they took vitamin E now over the course of both of these test periods they consumed 175 percent of their calories on their non fasting day and 25 percent of their calories on a fasting day and they fasted every other day so trying to make things super simple so everyone can track here participants fasted every other day so I was like one day on one day off and at the end of all of it they still consumed a net neutral amount of calories they didn’t want to have any weight loss coming into the equation here they purely wanted to look at genes and overall antioxidant effect so the whole purpose of this study was to try to determine what actually happens at the genetic level and what happens in terms of antioxidants and what happens in terms of oxidative stress so what we have to remember about fast and this is super super important is whenever you’re fasting you’re trying to put stress on your body the whole benefit of intermittent fasting is coming from the stress you’re putting on your body I know that sounds counterintuitive and counterproductive but it’s true by depriving yourself of food by depriving yourself of nutrients you’re putting stress on your body and it’s your body’s adaptation to this stress that makes you a more efficient more effective human being okay so what the researchers wanted to see was if we added antioxidants did it improve fasting or did it hurt fasting well the results were pretty darn wild you see what they actually found is that the fasting group when they did not consume antioxidants had a pretty good increase of something known as SAR T 3 cert 3 this is a specific gene okay they had a 2.7 percent increase of cert 3 what this means is that they had an increase in the body’s ability to process free radicals to eliminate them and to overcome basically adversity in terms of the physiological sense so the body became more efficient fasting put stress on the body and it improved at a genetic level which is so wicked cool the ability to process oxidative stress what they found is that when the participants consumed antioxidants when they had vitamin C and vitamin E during their fasting period it nullified that effect there was no increase in cert 3 so basically what ended up happening is by adding antioxidants during the fast it gave them a crutch so their body didn’t have the need to adapt as much because it already had the exhaustion is help from the vitamin C in the vitamin E now I’m smiling because that’s freaking crazy cool the body is so sensitive with that so the best analogy that you can really look at it like this is like it’s like having someone totally sheltered it’s like having a small kid and never letting them see the world right they’re never having a chance to be exposed to stress so as they grow up they essentially become weaker right because they don’t have the ability to cope well basically by fasting and then adding antioxidants in you’re giving yourself a crutch and you’re giving yourselves a crutch so they don’t have to deal with it they don’t have to cope they don’t have that coping ability or at least not as much so when we look at that we realize that reactive oxygen species while fasting is actually good to a degree so researchers at Cambridge University wanted to dive a little bit further so what they did is they took a look at adding a few other things to when people were fasting they looked at tray hellos which is a kind of sugar they looked at rep myosin adding that into the mix and then they looked at adding an antibiotic into the mix okay this is where things got wild they were looking at the autopsy of echt they wanted to see if antibiotics and things like that actually affected the body’s ability to induce autophagy to actually start the cellular repair process well guess what when consuming those things the body did not go into as much of a state of etapa G so when you’re consuming things that give you a crutch like an antibiotic you are reducing the auto Fujii the benefit of the fast one more wild and crazy thing it’s also been found that plasma insulin levels of course lower when you’re fasting this is one of the main keys to fat loss we want low insulin levels but guess what when you look at intermittent fasting with antioxidant supplementation during your fast plasma insulin levels didn’t decrease whoa okay now it’s not a matter of breaking your fast etc etc it’s a matter of what’s going on an enzymatic and cellular level so basically what we’re finding now is that the reason the insulin levels dropped so dramatically when you fast is as a result of overcoming stress so the stress is actually driving the insulin levels down during a fast and anytime we give ourselves a crutch it stops that process now I’m not here to say that you can’t consume this and you can’t consume that I’m not the fasting police I’m just a purveyor of information and that’s all I’m trying to do is just put good processes out there and put good information out there that’s gonna help you get the most out of your fast so take supplements or don’t take supplements I don’t personally really care but I do want to give you the information that you can use to get the most out of it so if you’re gonna suffer through a fast it’s a little bit difficult you might as well be getting the benefit as always to keep it locked in here in my channel see you in the next video
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Do Vitamins Break a Fast? Supplements and Intermittent Fasting
Study – Rejuvenation Research
To understand how fasting might make cells stronger, researchers recruited 24 people and asked them to practice an intermittent fasting diet for two three-week periods
The study was designed as a 10-week double-crossover trial, consisting of two 3-week treatment periods – IF and IF with antioxidant supplementation
Each 3-week treatment period was preceded by a 1-week pre-conditioning period used to establish baseline caloric intake and to acclimate the participants to study-provided food.
During the first fasting period, participants ate a specially calibrated diet and during the second three week period, they ate that diet and took oral supplements of Vitamin C and Vitamin E
Because researchers just wanted to focus on how intermittent fasting affected cells, and not weight loss, participants ate 175% of their normal daily calorie intake on feasting days, and 25% of their normal daily intake on fasting days to prevent weight loss
They ate typical American food – things like pasta, chicken, sandwiches and desserts like ice cream, and took samples of blood before they started and just after they ended the diet so they could compare levels of byproducts of oxidative stress and markers of strong cell functioning
During the first three week period researchers attempted to see if fasting would increase oxidative stress (free radicals) in each person’s cells and to see if this stress actually led to stronger, more resilient cells
Looked to see if taking antioxidants in the second fasting period would block the free radicals caused by the fasting, preventing the cells from becoming more resilient
In other words, they wanted to know if Vitamin C and E would shelter the cells to the point that they wouldn’t be ready to stand up for themselves later on
Found that in response to fasting every other day, the cells made more copies of a gene called SIRT3, which is part of a pathway that works to prevent free radical production and improve cellular repair processes
Specifically, there was a 2.7% increase in SIRT3 expression due to the IF diet, but no change in expression of other genes or oxidative stress markers analyzed
Also found a significant decrease in levels of circulating insulin, a sign that the participants bodies were more responsive to this hormone
One surprising finding is that when participants took daily oral supplements of Vitamin C and E, the benefits from fasting disappeared
It seems that because the cells were relatively sheltered from experiencing any oxidative stress that may have been caused by fasting every other day, they didn’t respond by increasing their natural defenses and improving their sensitivity to insulin and other stress signals
This suggests that low levels of environmental stress from things like fasting are actually good for our bodies, and that antioxidant supplements, while potentially good at certain times, might actually prevent our normal healthy cellular responses in other situations
Antioxidants & Autophagy
In turns out that some level of ROS production is required for the normal regulation of autophagy as well
A team of researchers at the University of Cambridge explored the relationship between autophagy and the production or reactive oxidative species
They found that it is possible to induce autophagy without increasing toxic ROS and that some antioxidants reduce autophagy
They looked at two types of non-HD cells (HeLa and COS-7 renal cells), adding rapamycin, an antibiotic, and trehalose, a sugar, both of which have been shown to induce autophagy
Each increased autophagy but neither increased ROS.
Next they looked at the effect of various antioxidants on autophagy in the COS-7 renal cells.
Autophagy was measured by levels of LC3-II, a marker for autophagosome formation and autophagosome-lysosome fusion
They looked at N-acetyl-cysteine (NAC), cystamine (in the pipeline as a potential HD treatment), and glutathione
All three impaired the induction of autophagy by trehalose in a dose dependent manner – they also looked at the effect of NAC and cystamine on rapamycin induced autophagy and on basal (normal, not induced levels of) autophagy and got similar results.
Also found that vitamin E impaired autophagy as well