Is Intermittent Fasting SAFE Over Age 50?
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what are the benefits to fasting over the age of 50 and what should you really be doing to make sure that you start fasting in a healthy proper safe and effective way we’re going to cover all of that by the end of this video you will have an encyclopedia of what is positive about fasting for someone over 50 but also just sort of a toolbox that you can pull from when it comes down to getting started with an intermittent fasting regimen so let’s go ahead and dive in first please do hit that red subscribe button hit that little bell icon and turn on notifications so you never ever miss a beat i’m not a doctor i’m just some guy on the internet but i did lose 100 pounds and i do know quite a bit of biochem so jumping right into it the root of this comes down to if you’re over the age of 40 or 50 you lack a little bit of what is called metabolic flexibility now what that means is when you were in your 20s or when you were in your 30s even your body had the ability to adapt fairly well whether it was a shift in your diet from more carbohydrates to more fats or vice versa when you’re older your cells just don’t adapt as quickly you’ve probably heard before that when people go to another country young people and children pick up another language very fast whereas older people end up having a little bit of a struggle before they pick up the language well think of that like that with your cells okay all of a sudden you’re going without eating and you’re asking your body to start using stored energy substrates like stored fat and things like it doesn’t have the enzymes available to do that because it’s not used to it now what you’ve been eating throughout your entire life plays a big role too for example if you haven’t eaten a bunch of fats previously if you’ve been on a predominantly carbohydrate rich diet you can find that you lack some of the enzymes that are there to help you convert that fat into fuel easier during a fast so this isn’t really a problem it’s just something that we have to figure out how to address and that’s how we can work easing into fasting into the equation so before you jump into fasting if you haven’t done it before try fasting for just about two days per week to allow yourself to adjust again i’m going to use sort of the going to another country with a different language example again if you were to jump over to another country yes if you lived there for a while you’d pick up the language really quick but there’s no denying that the first month or so would be very stressful and very chaotic as you’re trying to learn a language and trying to communicate with the locals and things like that right think of it the same way with fasting all of a sudden you’re devoid of calories and nutrients and your body is struggling and trying to figure out a way if you dip your toe in the water a little bit by doing like two days a week three days a week you allow your body to develop the enzymatic ability to start processing the stored fuel and it makes it so that if you didn’t want to make fasting more of a regular lifestyle you could inch your way along much easier you might be concerned about losing muscle which is a very viable concern and of course protein comes into play there right because one of the most common themes that i hear from people over the age of 40 and 50 is they don’t want to lose their muscle mass the natural age-associated muscle loss called sarcopenia okay fasting could accelerate that if you’re not careful but all you have to do is make sure that you’re getting adequate amounts of protein after your fast okay so maybe you fast for 16 18 hours it’s important that you still aim to get between two and three grams of protein per kilogram of body weight even on a day that you fasted it’s very easy to not get enough protein in on a fasting day and this is very important simply because during a fast you go into a little bit of a negative nitrogen balance so you need to make sure you’re supporting that if you need a good recommendation on where to get high quality protein i put a link down below for butcher box they’re who i use they’re an online meat delivery service super awesome super good pricing very effective very convenient they’ve who i’ve been using for years so i put a link down below you can check them out highly highly highly recommend them if you want grass-fed grass-finished good quality meat delivered to your doorstep they are honestly the bomb i love them prior to going into a bunch of fasting you may want to consider eliminating snacking as well okay eliminating snacking on the days that you’re not fasting allows again those enzymes to activate it allows those enzymes to get used to you not eating all the time so stop the six meals a day thing go down to three meals a day and allow the time in between meals for the enzymes to upregulate a little bit that way you can start i don’t know activating the enzyme so when you do go into a fast your body’s ready to go and then another one that i want to throw in there is adding vitamin d to your supplementation list okay the reason that i say that is because again when we look at muscle mass one of the biggest levers that you can pull to maintain muscle seems to be vitamin d there is a very strong research correlation between sarcopenia age-related muscle loss and vitamin d deficiency okay vitamin d is a hormone so it has a lot of different properties so i would just recommend that you supplement with some vitamin d or eat good quality meat or good quality fish that has high amounts of vitamin d in it it will make a big difference there in terms of just at least the perceived muscle mass if not the actual literal muscle mass that you spare now let’s talk benefits for a second cognition it’s easy to think that as you get older if you don’t eat your brain is going to suffer from it well there’s two very very very clear points we need to remember here okay the first one is our brain is our survival tool okay so when we are depriving ourselves of fuel what happens is the body reallocates energy to the brain because that is our most effective way of staying alive so it’s the opposite of what people think okay now the other piece you have to remember is what is called brain insulin resistance okay you’ve probably heard of insulin resistance before and what that is is where your cells don’t really utilize uh sugar very well carbohydrates very well well it happens all over the body but going to happen specifically in the brain now this is heavily researched and there’s a lot of cool research that’s showing that brain insulin resistance could be a big part of neurodegenerative diseases now why does fasting play a role here well when you’re fasting your body starts using ketones in the brain instead of glucose and what that means is that even if you’re potentially insulin resistant in the brain you’re at least providing your brain with a fuel rather than starving it if you’re insulin resistant then carbohydrates that are going into your brain aren’t getting into the cell which means your brain is never really getting the activity and if you don’t use it you lose it but if you have ketones coming in at least you’re getting brain activity and there’s some research that shows that despite age and despite insulin resistance levels in the brain ketones are still used as a viable fuel when they’re looked at through various pet scans in fmri imaging and for the nerds out there there’s something out there called bdnf which is brain-derived no tropic factor and ketones help the signaling of that brain-derived neurotrophic factor basically just helps your brain uh the networks within your brain communicate with each other it’s like a brain fertilizer long story short fasting has some indirect improvements on keeping your brain what is called plastic but we’ll save that for another day jumping into the metabolic piece we have to look at insulin sensitivity again okay one of the biggest things that we can do for ourselves metabolically is keep our cells hyper active in terms of wanting various fuel sources well if you’re constantly bombarding yourself with food your cells just kind of uh turn it off a little bit sort of like white noise right if you have a fan running all the time eventually you’re going to tune out the fan well the same way with fuel coming in okay essentially your cells just say i’m kind of over this fuel and they kind of turn it off so what ends up happening is if you fast for a little bit the cells kind of they get away from the food for a while and suddenly they kind of miss it and they want it it’s kind of like you know your spouse right you kind of get on each other’s nerves a little bit and then sometimes you just need to get away for a couple of days and go on a business trip or so you can actually miss each other again and embrace each other it’s just like that with your cells right you need to have that little break from food now and then that’s actually very good for your metabolism and then of course we look at muscle sensitivity in terms of insulin okay back to the muscle mass thing if the muscles are deprived of calories for a little bit deprived of carbohydrates then all of a sudden you go through a period of time where you’re not consuming them well heck they actually get a huge benefit from it because all of a sudden you bring food back in and they suck it up and they engorge and they grow that’s quite a good thing by the way i’ve done some specific videos on protocols for over 50 fasting over 40 fasting i’ll link to them in the description but you can also just simply type in you know delaur over 50 fasting on youtube i just want to make sure i put that out there so you don’t feel like you’re left hanging the last thing that i want to talk about which is very important for you to build your sort of repository of information is the whole aging piece um i’ve had people tell me before that fasting accelerates aging because it stresses the body out it’s actually quite the opposite when you stress your body out your body gets stronger okay your body gets more capable of dealing with stress which is what we want for the long term the big piece when we look at it from a biochemical standpoint is the down regulation of what is called mtor mtor is simply put a switch that is flipped on when we’re building muscle and when we’re kind of growing and flipped off when we’re recycling well during a fast we flip that switch off and we go into recycling mode where we go through autophagy which in a very simple broad sense is just where your cells are sort of recycling used components of one another that down regulation of mtor is associated with an increase in lifespan so we have a strategic down regulation of mtor during a fast and then after the fast it flips back on we can build muscle again there’s also a big improvement in your gut barrier okay your gut barrier protects you from some of the toxins that are in your gut that we all have okay fasting helps improve that inflammatory response within your gut so that you don’t have what are called lipopolysaccharides you don’t have basically bad bugs getting into your bloodstream what happens is the bad bugs get into your bloodstream and your body has no choice but to fight back against them because they’re not supposed to be there this causes undue stress in your body and this undue stress triggers your body to well weaken and that weakness can allow you to be susceptible to diseases to all kinds of things it just makes you weaker and ultimately makes you age in a bad way then of course there’s the lipid profile piece okay fasting has been demonstrated to reduce some of the small particle not so good ldl cholesterols not going to go into a lot of detail there but it’s just important to note then one of the biggest things and i hope you haven’t left this video because this is one of the biggest pieces that you should know is ketones which appear when you fast they become your fuel substrate they inhibit something called hdacs okay these hdacs normally stop us from activating our genetic blueprint what i mean by this is when you’re fasting it acts as sort of a key that unlocks the library of your genetics and this library is now open for your different cells to access to be able to reproduce in a better way basically you’ve just opened up a knowledge base for your cells to now become bigger and better stronger you name it this happens with anti-aging genes and oxidative damage genes things that help you out in terms of healthy aging okay and so to recap just to make sure before you get into fasting okay start with two to three days per week on the days you’re not fasting don’t snack try to do three square meals i know it goes against the grain of what a lot of people on youtube say okay and then additionally you wanna make sure you’re getting two to three grams of protein per kilogram of body weight on the days you are not fasting but also on the days you are fasting okay and you can try butcher box down below for good quality meat then i want you to make sure that you’re getting good amounts of vitamin d okay just because that’s going to help support the muscle and everything like that and then when you do get into fasting i just want you to ease into it start with shorter fasts start with 14 hours 16 hours and ease your way up to longer fast as you feel comfortable you shouldn’t feel cruddy you should be feeling pretty darn good and energized as always keep it locking here my channel i’ll see you tomorrow
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Questions that will be answered within this video:
– What role does fasting play in regards to aging?
– What are the benefits of fasting for those over 50?
– How can you fast in a safe and effective way?
– How can you also keep your macronutrient requirements in check?