5 days of eating low protein, low sugar, vegan, lots of good fat (about 700 calories a day in total) – repeated monthly (or less) depending on the need
How does the FMD differ from a water only fast?
The compliance of doing a 5 day water only fast is pretty low
As mentioned, with the FMD, you are allowed to consume about 700 calories per day, for 5 days
Kevin estimates that he still does get into ketosis while doing a FMD, between his eating periods
What do you eat on the FMD?
You can order food premade for the diet from Dr. Longo’s nonprofit, Prolon – the money made goes back into research
The Prolon kit consists of a few snacks which you eat throughout the course of a day
The benefits of a FMD
Some autophagy (damaged cell death)
Some stem cell production
It lowers LDL cholesterol, raises HDL cholesterol – both of which are an improvement
How often do you do a FMD?
When first starting – once a month for three months, and then once a quarter after that
Through many conversations with Dr. Dom D’Agostino, Tim has come to learn that fasting prior to chemotherapy and radiation has the potential to increase the resilience of normal (healthy) cells, while increasing the susceptibility of the cancer cells to the chemotherapy drug
Tim and Kevin discuss a friend who would do a water only fast for 3 days before his chemotherapy treatments – this would allow him to feel totally normal the day following the chemotherapy
By fasting – you’re depriving the cancer cells of sugar and glucose, which makes them more susceptible to the treatment
NAC is a precursor to glutathione which is a “master antioxidant” – he thought this would aid in the recovery
Tim noticed that after 7-8 days, he was more “even-keeled”
After examining PubMed – he discovered there were a number of search results that seemed to indicate there was some promise in using NAC to mitigate the amplitude of the ups and down associated with bipolar disorder
Research says it has some applications towards mitigating anxiety and depression
“Use supplements as supplements. Do not use them to absorb you of the responsibility of eating proper food.”
Tim judges his baseline state in two ways
How he feels when he wakes up
Does he want to stay in bed because he doesn’t want to face the day? Is he anxious? Are these his first thoughts coming out of bed?
How much trouble he has sleeping
In addition, how much deep+REM sleephe gets
To monitor how well you sleep check out the Oura Ring
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Tim has noticed that while in deep ketosis, he needs much less sleep (6 vs. 8 hours), and feels much better upon waking
What does Kevin track?
His waking glucose, bedtime glucose, how many hours he’s fasted the night prior, whether he meditated or not that day, how many drinks he’s had that day, if he worked out, whether he had tea/coffee, and what he ate (not a calorie count, but more so just the type of food he’s eaten)
“Just the act of writing it down, makes me behave a little better”
What has helped Kevin to lessen the amount of alcohol he consumes?
There’s been a few studies published recently linking dementia and alcohol abuse
He wants to live longer now that he has a daughter
Getting older – “Hangovers happen after 2.5 drinks these days”
Also the sauna
Using the sauna has helped Kevin replace the need to drink
How does Kevin reduce the temptation to drink in social settings?
As we all know, alcohol is a good social lubricant
“You’ll never become more comfortable in new interactions and breaking the ice, if you always go to the booze”
Think of the social setting as a workout for your introvert muscle
Another tip – show up late, so you skip a drink
What does Tim do?
If you don’t want to drink, and people are pressuring you, just say – “I’m on a bunch of weird drugs, I can’t mix them with alcohol”
You aren’t even supposed to mix Tylenol and alcohol
Just drink club soda with a splash of cranberry juice
This looks like an alcoholic drink, so it fools people
Tim sometimes does drunk dial podcasts
He’ll drink and call his listeners to answer their questions
The exercises that have an impact on you, may be completely different from the exercises that have a large impact on someone else
“When you go to an event like this, be skeptical, not cynical, and open to trying all these exercises that Tony suggests”
You’ll find 20% of the exercises uncomfortable and you’ll strongly dislike them
You’ll discard 60% of them
For 10-25% of the exercises, you’ll go “Holy shit, I can’t believe how powerful that just was”
“Tony knows his shit”
Kevin – “He knows how to set up these traps, that trick you into re-framing things in your mind, and it really does change your long term perspective on things”
“It’s not easy, it’s not comfortable, but I benefited from attending” – Tim
“With particular types of self imposed narratives and handicaps that you’ve built yourself, or walls around certain types of thinking or emotions, that perhaps served you very well in the past, but no longer serve you, he is exceptionally good at helping you work through all of that”
The self-help industry is booming, and becoming much more accepted
“Everyone now has access to expertise that even 10 years ago would have cost hundreds of thousands of dollars to access”
Some of the most recommended books from all of Tim’s podcast guests