April 4, 2019 Dr. Peter Attia – Zero Fasting Q+A | Part I Watch Here Key Takeaways Whether or not black coffee “breaks the fast” depends on the reason you’re fastingAim to break longer fasts (anything more than 3 days) with:A smaller meal (your stomach shrinks during a fast, and it’s best to slowly reintroduce food)A meal limited in carbohydrates (a meal too high in carbohydrates will result in an unpleasant glucose crash)Fish oil, vitamin D, and branched-chain amino acids all probably “break the fast” and are best to avoid while fastingAutophagy probably starts occurring around day 3 of a prolonged fastAutophagy is essentially the process by which your body breaks down damaged cells/cellular components Intro This is a Q&A with Dr. Peter Attia (@PeterAttiaMD) and Mike Maser (@mmaser), the CEO of Zero, a fasting appPeter is The Peter Attia Drive Podcast – check out the Podcast NotesCheck out the Podcast Notes from the last Zero Fasting Q&A with Dr. Rhonda Patrick“I don’t think anybody 100% knows the answer to any question we’re about to answer…my default is that everything we’re saying, we’re speculating on” Does black coffee or herbal tea break a fast? It depends on your objectiveIf you’re practicing time-restricted feeding for weight loss/calorie restriction:Black coffee won’t affect thisCaffeine/black coffee can actually help mitigate hungerIf you’re practicing time-restricted feeding to help gastrointestinal issues/rest the gut:In this situation, coffee would break the fast (it would be altering the gastric pH and lots of stuff related to it)If you’re practicing time-restricted feeding (or doing a longer fast) for autophagy purposes (autophagy is essentially the process by which your body breaks down damaged cells/cellular components):In short, we don’t know – we can’t measure autophagy in the bodyFor herbal tea, it’s a little different (it’s probably okay to consume during a fast – it’s not thought to affect autophagy)When Peter does his longer 7-day fasts once per quarter, he consumes “flat water”, “bottled water”, herbal tea, and bouillon (which is basically sodium and water) Time-Restricted Feeding vs. Fasting Fasting = Going 3-7 days without food and only waterGoing 12-18 hours without eating = time-restricted feedingWhere it gets gray is when people go 24 hours without eating What’s the best type of food to break a fast with? What about entering a fast? “The easiest way to enter a fast is through a state of nutritional ketosis” (ketosis entered through a ketogenic diet)“If you eat too much on the exit, especially for longer fasts, you’re gonna pay the fiddler”During a fast, your stomach shrinks quite a bit and when you eat a ton afterwards, you’ll experience “gastric distention”When you’re fasting (around the 3rd-5th day), your body goes into a physiological state of insulin resistance (aka transient insulin resistance)Your muscles are doing a good job of making sure all of your circulating glucose is preserved for the brain (so your muscles are running on fatty acids and ketones)Even with a very, very long fast – glucose is providing ~half the energy for your brain and the other half comes from ketonesAs the fast goes on, the muscles rely less and less on glucoseSo if you break a fast with a pizza, your blood glucose levels will skyrocket due to the state of insulin resistance you’re inThus, your body is going to do everything possible to normalize your glucose levels (it will most likely overshoot though, resulting in a glucose crash)Peter likes to break his fast with a small meal limited in carbohydratesHis go-to is a small salad with a bowl of chili or scrambled eggsIn general, aim to break a fast with foods that are least likely to disrupt your glucose levelsEat more complex carbs, both soluble + insoluble fiber, more fat/protein Do supplements/medication/vitamins break the fast? Do they affect autophagy? We don’t know the answer…As a general rule, Peter himself (and his patients) stop taking most of their medications/supplements during a fastThis includes things like fish oil and vitamin D – they’re technically nutrients, so best to avoidSame thing goes for branched-chain amino acids (BCAAs) How long does it take for your body to undergo autophagy? “For autophagy to reach the level it’s going to have a clinical impact, you have to be far enough away from nutrients that you’d probably start to see measurable changes”As a random aside:The body tends to preserve a normal level of leucine (an amino acid important for building muscle) during a fastBut methionine (another amino acid) levels tend to drop during a fastPeter has noticed that during the first 1-2 days of a fast, his glucose levels don’t really change that much compared to when he’s eating (checked with his continuous glucose monitor)This is probably due to short-term bursts in cortisol during the first few days of a fast (which causes glucose levels to rise)But by day 3 of his fasts – his glucose level starts to drop to a constant (which for him, is around 60 mg/dL or ~3.5 mmol/L)His thinks this is when autophagy starts occurring Is it wise to train fasted when trying to build muscle? Intermittent fasts (3-5 day fasts) done several times per year do not appear to impair muscle buildingTime-restricted feeding also does not appear to impair the building of muscleIdeally, you want to exercise at the end of your fasting window and eat immediately after exercise Random But Useful “Once you free yourself from the constant drip of food, you realize the mental clarity that comes from that…the ability to have regulated energy levels is remarkable”“Your food environment informs so many of your choices” – MikeDuring his fasts, Peter does a hard workout at least 1x/dayIf you experience headaches while time-restricting your feeding, it’s probably due to a caffeine withdrawalPeter does a 7-day fast 4x per yearHe always begins his fasts on a Sunday (when he flies from San Diego to NY for work) These notes were edited by RoRoPa Editing Services Bookmark Please login to bookmark Tags:fasting, intermittent fasting, Time Restricted Eating, time restricted feeding Related Posts Found My Fitness – A Fasting Q&A with Dr. Rhonda Patrick and Mike Maser About The Author MMiller Add a Comment Cancel reply Your email address will not be published. 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