Category: Dr Mindy Pelz

Effects of Intermittent Fasting

3/1/2020

The prestigious New England Journal of Medicine has published a very interesting and informative article about the benefits of Intermittent Fasting. https://www.nejm.org/doi/full/10.1056/NEJMra1905136

It lists the conditions that intermittent fasting is good for, what happens when you intermittent fast and 3 different ways to intermittent fast and how you go about intermittent fasting.

Fasting is one of the greatest ways to heal your body, The medical world is now starting to understand the importance of fasting in the healing process.

The article highlighted some significant findings:

Metabolic switching
Production of Ketones, which is the preferred fuel source of the brain.
Improves mental clarity
Improves memory

Some benefits of metabolic switching::
Repairing DNA
Repairing proteins
Raising anti-oxidants
Lower inflammation
Repairing mitochondria
Stimulating autophagy

Who should Intermittent Fast?
People who want to increase their lifespan.
People who want to lose weight.
People who want to heal their bodies, ie reverse metabolic disorders.

You can watch Dr Mindy explain in more detail in her video:

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Autophagy Fasting Day 3 with Dr Mindy Pelz

11/12/2019

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AUTOPHAGY FASTING-DAY 3

You all are doing great!

I know that the low protein is tough, but what I love is how many ah-ha's you are having around what foods have protein in them.

That's the point of this fasting exercise... to help you see the power of the foods you eat.

Here's something to think about when it comes to protein,

-protein spikes glucose

-when glucose goes up insulin kicks in

-when insulin kicks in autophagy stops

So if autophagy is our self repair tool, and we are always eating high amounts of protein, then no cellular repair is happening.

This is a fundamental principle of aging.

You age more quickly when your cells are damaged.

When you start to tap into the principles of autophagy your cells will start to detoxify and repair. All on their own!

But here's why autophagy expert Naomi Whittel says she likes low protein days:

"The reason you want to under-eat protein on some days of the week is similar to why you want to start intermittent fasting – it comes back to the dance between glucagon and insulin. Lowered protein intake means lowered insulin levels and higher glucagon. And recall that higher glucagon means autophagy is active. Since your body can’t make its own protein, if you don’t eat it (or eat enough of it) then it’s forced into recycling its existing proteins. This recycling activity is a fundamental task of the autophagy process."

So even if it's tough this week to keep your protein low, your body is healing and repairing because of it!

Stay the course! You will see as the week goes on, your body will get more and more adapted to this way of eating.

Reach out if you have any questions! I love hearing all your experiences, so please keep sharing!!

I'm cheering you all on!

DETOX BENEFITS OF LOW PROTEIN
The #1 HARDEST thing about autophagy fasting is keeping protein low.
I'll tell you the #1 BEST thing in a moment...
Eating 20 or less grams of protein goes against everything we've been told about a balanced diet.
But then again, so does keto!!
High protein is great! It stimulates the mTOR pathway, which helps you create tissue, like muscle.
mTOR is also what ages you. If your cells are replicating faster, they are aging faster. Every time a cell duplicates, it wears down the caps at the end of the DNA, known as telomeres.
So if you are eating high protein every single day of your life, that is not balanced either.
Take care of the cells you already have with autophagy! Autophagy cleans the cell by recycling old and unneeded components. Cycled smartly, it does not affect muscle mass.
Why would your body destroy the useful stuff when it has so much else to work with? It is smarter than that.
If you have overtaxed liver or kidneys, they will thank you for the break. A low-protein diet is often recommended to help treat certain health conditions like kidney disease.
The #1 BEST thing about autophagy is the potential to unstick you from a plateau.
We're seeing a lot of weight loss in the Resetter group right now, and it's only halfway through the week!!! Remember, autophagy macros are:
<20 g protein
<50 g net carbs (you can go lower if you want)
60% of calories from good fat
>17 hours fasting, break your fast with fat
So, based off the example in the image, you will want to add some good fats like olive oil salad dressing, coconut oil fat bombs, or avocado oil in vegetable broth.
I hope this helps you turn the #1 hardest thing into the #1 best thing!
Happy fasting!

Day 3 Autophagy Fasting challenge
I remembered to take my blood readings today before eating after a 24-hour fast. Blood glucose is 5.1 mol/l (91.8 mg/dl). Blood ketones 3.2 mmol/l. GKI is 1.59. I’m absolutely over the moon with this result.
Today I have prepared cauliflower mashed with butter and seasoned with turmeric, black pepper and salt; pea shoots, Brussels sprouts, sauerkraut, grilled avocado and tomatoes with clarified butter seasoned with turmeric, black pepper and salt, 2 rashers of bacon fried in clarified butter. Finished off with 1/2 portion of chia seed pudding with raspberries.
That’ll keep me fuelled for another 24 hours.
I use the a Carb Manager Ap to track my food.

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Autophagy Fasting Day 2 with Dr Mindy Pelz

10/12/2019

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Here is what Dr Mindy Pelz recommends on Day 2:

AUTOPHAGY FASTING- DAY 2

How's everyone doing? I love all the posts, questions, and support you are posting here. That's the power of doing this with a group!

So yesterday I posted about how the length of your fast will stimulate different responses in your body.

Today let's talk about fat. Why fat first?

When you eat carbs & protein it spikes your blood sugar. The more you spike your blood sugar the more you signal to the body to release insulin.

Once your cells sense the presence of insulin, they stop the autophagy process.

It's a brilliant, yet simple way to extend your period of autophagy.

Fat will have a very little insulin response because it doesn't spike your blood sugar.

Today I want you to do a test so you can see how fat effects you.

Before you break your fast with fat, do a blood sugar & ketone reading. Then eat your fat meal. Then an hour later do another blood sugar/ketone reading.

Post your results here of those two readings. Also be sure to mention what food/drink you broke your fast with.

Many of you will see that your blood sugar will stay the same or even go down with fat. You also may notice that it won't pull you out of ketosis.

Some of you may not get that result.

But let's see what happens! Post your results here and tonight on my FB Live I will talk about what your numbers mean.

And one last trick...

For those of you who were hungry yesterday, eat more fat. It turns off the hunger hormone ghrelin and your brain will stop telling you to eat.

Hope that helps!

This is what I have eaten today about 24 hours later:

2 rashers of bacon, cauliflower mash, cabbage, asparagus, Brussels sprouts and finished off with raspberries and chia seed pudding.

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Autophagy Fasting with Dr Mindy Pelz

9/12/2019

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I decided to take the 5-day autophagy fasting challenge with Dr Mindy Pelz.

This is what she advises on the first day:

DAY 1- AUTOPHAGY FASTING

Welcome to Day 1!

If you are joining us in doing the autophagy fast remember there are 4 major rules to follow to maximize autophagy.

1. Fast 17 hours

2. Eat fat first

3. Keep protein under 20 grams

4. Eat carbs last, total under 50 net carbs.

So today, let's talk about what the length of your fast does for your health.

It is around 13 hours in a fasted state that your body switches over to burn fat for energy. 17 hours is the autophagy sweet spot.

The longer you stay in that fasted state the more fat you will burn & the more autophagy will happen.

Autophagy hits a maximum rate at around 72 hours.

Your insulin staying low for an extended period signals two major processes in your body:

1. Autophagy

2. Burning stored fat

Here's the really cool thing about Autophagy Fasting. When you break your 17 hour fast with fat, it will have very little effect on your insulin levels and therefore keep you in a fasted state.

And for those of you who have been fasting for a while, you can go longer than 17 hours if you choose.

Many of you have messaged me about all the weight you've lost since implementing fasting into your life!

The longer you fast, the more you force your body to heal.

It's one of the coolest examples of the inner wisdom of your body!

Happy Fasting!!

I have been practising intermittent fasting since the beginning of 2019. I discovered the Keto way in mid-September and have now consistently been eating OMAD (One meal a day). I have also done 2 longer fasts, a 40-hr and a 50-hr fast.

I had my meal on Sunday at 7 pm.

Today I had my meal at about 6 pm - 23 hours later.

I had a fried egg, cauliflower mash, cabbage, asparagus, pea shoots, 2 tomatoes, lots of butter and olive oil and finished it off with an avocado chia seed pudding.

Total net carbs: 16.7g, 109.4g fat, 21g protein.

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Effects of Intermittent Fasting

Autophagy Fasting Day 3 with Dr Mindy Pelz

Autophagy Fasting Day 2 with Dr Mindy Pelz

Autophagy Fasting with Dr Mindy Pelz

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