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Losing weight should't be expensive or complicated. The ideal process would reduce our stress while driving results. Dr. Z weaves together his perspective on physical and mental health and the powerful way that fasting can connect these two spheres of our lives. Let's move toward total wellness and a holistic vision of health and healing. Learn more at SimpleFasting.com
Are you interested in having more energy
and feeling more energetic
so that you can have more energy to do
life, doing the things that you want to do
so that you can be strong
and enjoying the opportunities we have
so that everything we're doing
can feed forward.
Help us lose weight.
Experience vitality and flourishing.
If you're interested in these things
and you are going to be interested
in mitochondria,
they are at the core of this process.
They are literally making the energy
that we actually use within ourselves.
By the end of this talk, I want you
to understand what mitochondria are
and how they do what they do,
and how environmental factors,
things in our life can lead
to their impairment and how a number
of simple processes, things we can engage
in, can help us reinvigorate them
so that they can reinvigorate us
in this beautiful cycle.
Because in fact, they are us.
They are part of us in this crazy,
beautiful body that we have been given.
So do share your thoughts and questions
as we go along.
We're doing it live
so you can participate.
And if you are here on the replay,
so nice to have you here as well.
Share your thoughts and questions.
Observations in the comment.
We can have an ongoing discussion
about it afterward into the future.
And then, you know, this is like
an introduction to a very deep topic
so we can continue on it
if there is interest.
So diving
in, we're looking inside of a cell
and all kinds of different components
in the cell,
the big sphere in the center
showing the nucleus
all kinds of transport systems around it,
and then different
things we're seeing seeing out
in the rest of the cell.
These little blue guys are showing us
mitochondria is the idea of that.
And mitochondria is where we get
a lot of the energy in the cell.
And so we're very interested
in having energy.
If we're in a weight loss space,
we're trying to say
how do we use energy help to release it.
Mitochondria
integral to that space as well.
So if we in there here is a mitochondria.
And if you are familiar with biology
I don't know.
Do you know about mitochondria.
You say
well this looks kind of like a bacteria.
And in fact it's an ancient bacteria
that during this process,
the development of life
developed this symbiotic relationship.
And they have this incredible
ability to do aerobics respiration.
They create ATP and ATP.
We're going to see the currency,
the energy currency of the cell
that is done along.
If you look, there's all these folds
within a mitochondria
and on the folds
this is a huge surface area.
This is where it's interacting
with the oxygen running the chemical
processes that create the actual energy
that the cell uses.
And then you look in here
look it's labeling
DNA in their very important mitochondria.
It's its own thing. It's got its own DNA.
It's got its own little protein factories.
It's
you know, it's it's doing its own thing.
Well, it's doing our thing.
It's just so interesting.
So here is eight adenosine triphosphate,
these,
yellow phosphates over on the side.
These are high energy bonds.
This is where the actual energy is stored
in these molecules that are
then shuttled around the cell
used for the energy that we actually use.
So mitochondria
generating most of this stuff for us.
The thing that's so interesting about it,
we think, oh,
I need energy, I need to get some carbs
or fat is giving us energy.
Or can't protein also be giving us energy?
All these things that are our food,
they can all get shuttled
one way or the other into a the processes
that the mitochondria run,
and they can all be turned into ATP.
And so when we start thinking ATP,
we're like speaking
the language of the mitochondria.
And so this is giving us an example of
how it works.
This is just showing glucose coming into
the cell.
We're seeing some reactions
running outside of the mitochondria.
Get a tiny bit of ATP
two ATP to form pyruvate.
This is brought in to the mitochondria.
Run some other processes,
get a couple more.
But then look over here on the right
with the little E the electrons.
We're running the electron
transport chain.
This is the real
moneymaker of
the mitochondria 32 ATP.
It just generates huge amounts of energy,
turning
every basically carbon source
it can into ATP.
And so you can see
if we are losing out on mitochondria
and we're dropping out
32 is and going back to getting four
ATPase out of our equations,
it's like whoa,
we can see we can drop a lot of energy
if our mitochondria
not functioning are up to speed.
And so that's the good
that's how things are supposed to work.
And now let's get into the problem.
I'm going to be referencing this paper
a lot here.
Fasting the mitochondria
to prevent neurodegeneration.
Who's ever thought of that fast
or mitochondria I love it.
The difficulty
is that mitochondria can be damaged
just like anything can be damaged.
You know,
we can look at them in these pictures
and we can see, oh, they're just a little
blue thing that just sits there.
And this is it like a living thing.
It is a dynamic process. And as we are
living in existing in its functioning,
things can go awry.
So here's an image from this paper
that is showing us
a number of parts of the problem.
So there is meant
just like so many things in life,
this is what we look at fasting space
here, the benefits
of bringing some space into our life
a food free space,
chronic excess calories, continuous
glucose exposure
especially forcing excess energy
into the electron transport chain.
That's all those little E minuses
we're seeing, right?
And it can overload this process
and that can be damaging.
Create an electron backlog. Right.
We don't need this
without sufficient demand pulling it off
meaning chronic oversupply.
You think the energy is building up.
It's like charging up in this power plant.
And the electrons can start
leaking out into the rest of the cell,
like throughout
the mitochondria itself, damaging
the mitochondria, damaging other things.
And then as those electrons can leak off
onto oxygen, can produce
superoxide and other types of Ros,
Rosing reactive oxygen species,
free radicals that can damage
all kinds of things.
I think about it
like a power plant in a city, right?
In a lot of ways, a cell is like a city.
Cities have factories, and cities
have power plants
and roads and data centers
and all these sort of things.
So if we got our power plant in our city
and it is damaged and it's throwing off
lightning bolts like into the city, say,
well, the city is gonna light on fire,
the city is going to have a lot of damage
from that.
Same thing can be happening in ourselves
because it's making
reactive, powerful substances.
One of the results of
that is that we can increase
mitochondrial permeability.
And this is something that we don't want.
We're going to see that
this is actually upstream
of a lot of dysfunction
that can arise from this.
In the ideal scenario,
the mitochondria has ways of dealing
with the occasional electron
that throws off, and it has antioxidants.
And it will soak up for your radicals
and it will keep it contained.
And then that barrier very strong,
not permeable
to things that it shouldn't be.
And so everything kind of stays in order
as it should be.
Think of the analogy that we've used
in our series so many times a are
creating a barrier and a space
protecting the things like, doesn't
this thing even look like a squash?
We talked about the squash,
how it has that thick skin
to protect the interior,
but if we have permeability of that right,
you stick a pin in the squash,
it's going to go bad.
And this is actually what happens
many times, creates these little pores
in the surface of the mitochondria where
the internal components can leak out.
And then this same process can happen,
out into the
rest of the cell can actually kill
the mitochondria.
This can lead to reduced
mitochondrial density,
which means like we don't have
as many of them.
Hard to make as much energy
when you're less mitochondria.
And it can even kill lead to cell death.
This article is coming out of this
neurology journal we're showing
under the mitochondria.
They're a dying neuron.
Look, it's disintegrating.
And so the damage from the mitochondria
can end up even leading to cell death.
And then another whole zone
heading out of specifically the neurology
space loss of metabolic flexibility.
The ideal scenario is that our
cells are supposed to be able to easily
flip between different energy sources,
and it should be seamless.
And as the mitochondria get damaged,
it gets harder and harder for them to do
that can be lacking us into this section
where they're really just optimized
for handling the carbohydrates.
And I think this is another thing
that can feed into this cycle.
Like, I'm sure you have seen this
or understood this physiology, right?
If we're constant carbs coming
in, blood sugar going up,
insulin coming, and then we get a crash
and then the blood sugar is down.
And so we can end up with these energy
swings.
This is one of the big benefits
of bringing the carbs down,
building that flexibility.
Part of that flexibility is coming
from actually training our mitochondria
to be able to use
these different energy sources.
And I think we're seeing the mirror
or maybe the deeper level
of that physiology as we get way down here
into the cell.
So diving in
then this is what I think
is, is so interesting.
Neuro energy connection.
Here's a couple more papers.
I'm not going to dive into them
in great detail.
Let me know if you want to hear more.
Just look at the titles.
Activation of mitochondrial DNA
signaling mediates
chronic stress
induced social behavior deficits.
Very fascinating okay.
And mitochondrial derived damage patterns.
Right.
Which is really the DNA
leaking out of the mitochondria
amplify neuroinflammation
in neurodegenerative disease.
So I'm just going to bring
in these other concepts from these papers
with their describing is a pathway
that is going from mitochondrial damage
into neuroinflammation through signaling
to the brain's causing neuroinflammation.
And that that is actually upstream
of feeling sick or ill or low energy.
And so it creates this dual sort of setup
that we can have going in the body
when the mitochondria are not working
well, we actually can have less energy.
We see real low energy in the body
is happening
hard to feel like energetic
if like the cells that need to be making
the energy is just not there to the level.
And then there can be
the feeling of low energy
that is centrally mediated
because of neuroinflammation,
that maybe mitochondria actually centrally
or mitochondria
peripherally that have communicated
through these pathways
are leading the brain to respond
in ways that we don't like with what
the papers call sickness behavior.
Things that we experience brain fog,
lethargy, low
motivation, low energy,
you know, just that sort of vibe.
This is a fascinating pathway.
If we think, okay, mitochondria
like ancient bacteria,
they have their own DNA.
Right.
And then that DNA, at least
according to papers that I was reading,
is like it's supposed to be packaged up
and handled in this space.
And then
only the surface exposed.
But if that DNA is leaking out, the things
that it can actually be perceived
as foreign material,
actually bacterial
like you have a bacterial infection
and so many of these things
pro-inflammatory because it's
picking up on signaling in the body like,
oh, we are sick.
We have a bacterial
infection is happening here.
And so the body is tripping us into,
spaces where it's like trying
to protect that energy.
Launching that sickness cascade.
Can you see it?
And so it's like hard to feel good
if you have an infection.
Right.
But now we are in this space where diet
maybe has been off.
We haven't had fasting space.
We haven't had the cellular house cleaning
that can be happening.
And so we can actually feel sick.
We can feel low energy, as you do
see the neuro
energy connection between the two here.
This paper I was reviewing neuroprotective
effects of intermittent fasting on brain
aging and neurodegenerative diseases via
regulating mitochondrial function.
So this is the beautiful space to me
that we get into
that is showing
Another benefit of a fasting space.
They do you want to help the mitochondria
right.
Fasting space
even this is saying
intermittent fasting
doesn't have to be huge periods of time.
We'll talk about how long should it be.
Remove
that continuous nutrient congestion.
Right.
We're jamming all the electrons
into the electron transport chain
that can be building up this energy
potential electrons leaking out.
So we're going to unwind that.
Let's give some space
to let that dissipate right.
Let all the electrons flow down the chain
like they should be on
to their beautiful at peace.
So they can give us energy.
And then all the buffers
that the mitochondria
have can build them up
so that we don't have
the reactor oxygen species leaking out
and damaging the cell in the body.
See what I'm saying?
This is the process
to restore the mitochondrial membrane
and then ultimately
the cellular membrane, right.
Protecting that barrier.
So everything stays where it should get
way upstream of the process
so that mitochondrial DNA
isn't leaking out, so that it isn't
recognized
by these toll like receptor pathways
that trigger
sickness behavior, neuroinflammation,
all these other things in the body
because the body thinks it's under attack,
but really is like
we can think under attack
just by standard dietary processes
that we have in our society.
Right?
No space process, food,
all this sort of things
are coming at the body leading to damage.
And so we can push back fasting,
one pathway, one part of the equation
where we can give some space help
to lower the inflammatory state, open
the healing space
in the body
where things like this can happen.
Mitos g
we think autophagy, the cellular process
of degrading dysfunctional things,
might be the process
of the mitochondria doing it,
where we can even
dissolve and get rid
of the dysfunctional mitochondria,
maybe fix ones that can be fixed,
get rid of ones that can't,
and then re make and revitalize
new mitochondria,
which is something that happens
in the fasting space, is triggering
all kinds
of signaling pathways in the body
to regenerate mitochondria.
And this is the part of it that can be
the refreshing part of fasting
as we're like finally giving the space
and the signal to regenerate
mitochondria kind of reset and start over.
That is mitochondrial housecleaning.
And then think about what that can mean
for the feeling of energy in the body.
New mitochondria, improved
mitochondrial density, increased capacity
to make the actual energy
and then decreased inflammation.
Taking away that drive in the mind
that is creating sickness behavior, right?
That feeling is creating this
energetic buffer that I think is amazing.
Say, what does it feel like
to feel a flourishing, to feel vitality?
Isn't it the feeling of having
an overabundance of energy, right.
If if our energetic buffer is low,
meaning things
that use a little bit of activity
just walking up the stairs,
walking from here to there,
it's like if we're using half
of our total potential energy to do that,
it's like you start to feel like, whoa,
this was a lot.
But if we have built that energetic buffer
and you say, like, now walking up
the stairs is just a 10%, you know, of
of the potential that we have, well,
then it starts to feel like nothing.
And so isn't the feeling of say,
oh, this is nothing.
Isn't that the feeling
of having abundant energy?
And so it's very interesting
to think of the experience.
How do we create the human experience
of vitality and having all this energy?
Don't we want to be
increasing that energetic buffer?
And isn't the way to do that
actually, to maximize the health
and function of these mitochondria?
Isn't that fascinating?
Hey, so thanks so much.
So nice to have you here.
Isn't it fascinating.
Yes, I just I love it.
So interesting. Dive in.
You know, you can take things
from ninth grade biology like,
looks like almost just this little thing
like isn't it neat and move on.
But then you dive in
and it's just so deep
and it's so fascinating to think
how all this stuff is so connected.
And to me, there's other papers
maybe we'll do in the future
that is just really getting
into our emotional state with it.
And this is how I think
things are really feedback around,
is that it's hard to feel good
and positive and move forward
when we have these physical effects
going on in the body.
And,
the thing that is
hitting me right now
is about motivation, right?
It's hard to be motivated when we feel
so when we are feeling badly.
And this is starting to show us
there's like real physical reasons
for that, not that emotional reasons
wouldn't be enough.
But so many times
we say you have to do the thing in order
for the motivation to follow.
And I think this is showing us a real
physiologic space of why that's true.
Like, you can't just say, I'm going
to be motivated and then just feel better.
Like we do some things
like we're saying fasting here,
and I'll show you a couple other things.
Let's say actually fixing things
in the body that the body can actually
physiologically change.
Then we feel better,
then we get the feedback
and then we are moving forward.
So this is part of the process
and says well how much you see
okay fasting.
You see we want all these benefits.
Absolutely I do it.
But what does it actually look like?
And so here I can just say
I've maybe read 15 different studies
over the last few days
as I've been putting this together,
and they just range from 16 to 48,
is basically the spectrum
that researchers are talking about,
which is similar to the spectrum
that I talk about for fasting
for any other sort of process,
like if you're just trying to lose weight
or whatever it is.
You know, we sometimes I talk about
fasting as like shifting gears,
you know, 16, eight, 18, six, 24, 36.
You know, we can think of it.
But really what I like
is just a dial, right?
This is an amount of space.
It doesn't have to be so precise.
It's more about concepts.
It's especially more about
how many times are we eating a day
is a big part of it,
and how much and what is all in the mix.
But this is the type of thing, you know,
we did the talk last week
where the guy was saying fasting is only
36 or more and nothing else has value.
And I was pushing back against that.
And a lot of the research
that I was reading here on neuroprotection
and getting these inflammatory things
to die down there signal here, even 16.
So I just want to be encouraging
to people, you don't have to become
some marathon super fast
or in order to get benefit from it.
And what I say is this sort of space,
you know, you say, okay, a weight loss,
pretty objective, right?
It's like, is the number on the scale
going down okay?
Is energy
improving a little more subjective?
Right. Especially
if we're not in some research lab.
It's like do we feel better or not.
You know.
And so this is the sort of idea
we're turning that dial
like click
one trying to get into 16 hours.
This is why I encourage people
to be keeping some sort of journal.
If you can be describing
how am I feeling ahead of time.
You know, some of these things we looked
at fatigue, brain fog, it like energy.
Does the word vitality ever appear?
Not you know, you know and just say,
how are we feeling?
And then a couple weeks
in, are we implementing some practice?
You know, in my study,
if you watch the talk
on our insulin study at the university,
we discussed a process
18, six, two meals,
six hour window every day.
But we told people much grace,
take a day off
anytime you want or need, anytime.
It is helpful. Family is in town.
You're not signing up to have to do it
every day.
We say try to fit it into your life
as much as it is convenient.
If you can do it every day,
no reason not to.
And so 20 participants, six months
and the average was about five
and a half days a week.
So all the results that we got
in that study, helping people get off over
a decade have been on insulin, happened
with 1806, five and a half days a week.
And so and many people
feeling more energy in that study.
So I say, okay,
implement something like
that couple months,
are you getting this effect?
And if you are beautiful and if you say,
that's all I need, wonderful.
What if you're not getting the results
you want?
This is when I say a process of gently
and gradually
curiously experimenting with
adding some increased fasting,
including doesn't
have to be every day like the protocol
the people were sharing last week.
Do a longer bit of fasting
and then back off.
Maybe not doing fasting
the rest of the week
and pulsing in some periods of higher
fasting
to see if that space
really sending the signals to the cell.
We really need a lot of space here.
Clean up the mitochondria, you know,
so this is the sort of thing
that I would talk through with people,
help them to experience that,
to see if we can get these benefits.
And given all of the, research
that I've been looking through, I just
I really feel like in a multi-trillion
dollar health system,
we should just be pouring resources
into helping people
experience this and studying
the optimal ways to do it, which is what
I am trying to do in my own clinic.
So some additional measures
as I looked through.
I don't want to create the opinion.
It's like, oh, it's just
just fasting is all you need to do.
And and then certainly it's not like,
oh, you just do
one day of a 168 and then every problem is
solved is nothing like that.
It is a practice and then a process
that you build out to make it a routine,
ideally part of things, because this is
how really culture should be.
This is how what taking care of ourselves.
It looks like routinely
giving the mitochondria space
so that they can regenerate that buffer
and stay in good shape,
like a tune up that they need.
But many other things, almost every,
you know, article I looked at
was talking about the incredible benefits
of exercise for mitochondrial function.
You know, exercise
you think about, you know, what it is.
It's it's firing up these energy systems.
Think about like if you have a car
and you never run it, it's like, okay,
all the seals, everything that needs to be
lubricated, it'll break down, right?
You want to keep a car in good order.
It's got to perform on some frequency.
And so every type of exercise, from
a simple walk
to more aerobic exercise to resistance
exercise has different benefits
from mitochondrial function.
So I'm a big exerciser.
The language I love to use for people,
I want you to be as active
as you comfortably want to be.
I want people having fun exercising, and
you don't even have to call it exercise.
If taking a walk around
the block is a simple thing,
you don't have to call it an exercise.
Your body doesn't care if you're at a gym.
It just cares if we're moving around
and ideally, having a good time doing
it is going to be win win
help stress to come down.
You know, one of those papers
I was looking at that stress
is is feeding directly
into mitochondrial function.
And then this inflammation pathway.
So it's just so important that we keep,
you know, our head space
in the most positive healthy space.
You know, one thing that is coming to me
in here I was doing a little review.
You say, well how many mitochondria
in an average cell anyway.
And it was so interesting to review
because
like you take the lowest a blood
cell blood cell doesn't do anything.
It just floats around.
It has no mitochondria, a red blood cell.
And then you can go through
every type of cell
and then it goes up, up, up.
Liver cell
might have 1 to 3000 mitochondria in it.
And then the muscle cells
have many thousands.
It's like a heart cell.
They said I think 40% of the space
of a heart
cell full of mitochondria can have tens
of thousands of mitochondria.
And then the most mitochondria
in an OS site in an egg cell,
hundreds of thousands, maybe half
a million mitochondria in one egg cell
because it's just creating
think about it was all the power
that it's creating and
and moving to help support the embryo.
I just thought that was so fascinating
to think about.
Mitochondria not the same anywhere.
So purposeful.
And so as we're getting that exercise
and we think about the purpose of it,
you can see the mitochondria positioned.
It's like they're ready to
work and they need to do it.
Nutrition of course the hyper key
I hope I have communicated
that through the process,
especially the process of continuous
glucose coming in.
This is standard high carb diets.
Process
food is a big part of the congestion
of the electron transport chain
that is leading to mitochondrial damage.
And so I say nutrient dense whole foods,
ideally nothing processed.
Making sure we're getting solid protein,
plenty of fiber,
ideally simple carbs
don't shy away from the fats.
This is part of what
as long as they're healthy fats
not nasty nasty processed trans fats.
Okay, things that help build the metabolic
flexibility of the mitochondria.
So important.
And then sleep a pretty much every
paper also that I looked
at mentioned sleep as important.
And that here's a fun factoid.
You know, I've shared mitochondria.
They're their own thing.
They're these, you know, autonomous,
almost little creatures that live
within us, ancient bacteria
in this symbiotic relationship.
They produce their own melatonin.
And I thought that this was so fun.
So they don't share it, though.
It's just for themselves.
It stays inside ideally here.
And then really when you look into it,
nobody in the literature saying, oh,
the mitochondria are like sleeping
like we do
melatonin in the mitochondria
is a free radical scavenger.
It's an antioxidant.
But I say, let's have fun with it.
Anyway,
I think mitochondria needs to sleep to.
And really, from a certain perspective,
I think it's true
because they need a break.
That break is typically overnight,
and during that space, it's a chance
for the backlog through the electron
transport chain to reset
and for everything to repair.
So as much as a bacteria
sort of thing could sleep,
I think that,
we'll say that melatonin is related to it.
Certainly it's in the same zone
or the same concept.
And so we do a whole talk on sleep,
try to get the screens out
before bed, try to limit the caffeine,
you know,
especially
if you're having trouble with it.
All these things are so important.
These are my introductory
thoughts on mitochondria and fasting
and bringing energy into life.
What questions are thoughts
do you have about it?
We could go a lot of different directions.
This is just scratching the surface of it.
But hopefully it's a good introductory,
place to start.
I think as I think about,
fasting in the impact
on mitochondria and energy,
you know, my experience doing it,
my experience interacting with people,
the classic societal perspective is that,
oh, I'm going to start fasting
and my energy is going to go down.
And maybe that is true
in like a very introductory space to it.
You haven't done it very much.
You're not used to it.
The body is not prepared.
But do you see that giving
the space is the process where the body
builds out the capacity to do it?
And that's why I say lean into it
very slowly and gently and thoughtfully.
Give the body the opportunity
to expand and grow into it.
If you are in a space, mitochondria
not functioning well,
and if the process of helping them
to function better,
we got to blow some of these up
and then rebuild some.
Do you see that
you cannot take that beyond a level
before the system grows
and recuperates rejuvenates?
So if you and I think
one of the things that can happen,
someone in is in a compromise
sort of space, someone is like
no skill or history with fast.
And they say, oh, you should do it.
They try it once.
They just try to not eat for a whole day
and then they feel badly.
Perhaps this would be something
I say, whoa, like, bring that back.
Recognizing
the first step is always the hardest.
Take the pressure off and bring it back.
See, this is what I say.
The experience of most people
that I have worked with
who have stuck with a process like that,
give it a couple weeks,
is that people's energy increases
and that,
that you can feel that building up.
And that's the sort of space
I want people leaning into say,
oh, I started
this out is not so bad, actually.
Like, it seems like I can tolerate this
a little bit more.
And then that's expanding that process.
See, expanding.
Oh, I used to only be able to go
just a little bit.
Now I can open up some more space.
Think what that means.
More mitochondria happening,
more energy is happening.
And as that opens up and you build that
over time, I say levels to it.
Say maybe there's
a level that happens in a couple of weeks.
Maybe there's a level
that happens in a couple months,
maybe there's a level that happens
even on a bigger time frame.
As we're building strength in the system.
Such a beautiful space to explore.
I think it is
exactly what we need in our health space.
Like it because we are getting like,
think about the process
so deep into the cell.
You know, it's like right down.
I mean, ATP,
we're basically on the atomic level.
We're seeing the molecules.
It's made up of a dozen or so atoms.
It's like
we're getting way down at the root.
And then look at the papers.
It's got a space into neurologic pathways
because metabolism
what it is, it's just the functioning
of the root level of the system.
Sometimes people say, well,
how come fasting can hit,
you know, all these different things?
It's because, look, we're at the
the very root of what a being is,
what a body is and what it can do. And
in the ideal scenario,
a human being is metabolically healthy
throughout their life.
If we have a healthy society, most people
in that society
spend most of their life metabolically.
Well, and then we deal with every,
you know, difficult thing.
Someone's still getting in a car accident
and, you know, all the things
we have to deal with.
But the the explosion
in autoimmune disease
and neurodegenerative disease
and diabetes and heart disease,
all these things
I say should not be happening.
And I believe that it is possible
that we could unwind a huge amount
of the dysfunction that we are having by
by having an extremely thoughtful approach
to help as many people as possible derive
as much benefit from things like this.
I'm not saying that it's
an easy thing to do, but a thoughtful
health care system would be
the thing that would help people to do it.
And so, of course, we cannot simply
will something like that into being.
And so, my practice simple fasting.com
and then doctor Z method for diabetes
specifically attempts to try to help
as many as people as possible experience
these things
in a, thoughtful way.
That is the idea.
I don't see any reason why we can't,
you know, I,
I can't remember
if I gave a talk on this channel or where,
but I've, I have this fascinating paper
that I found from
I think it was like the early 60s.
It was an epidemiological
look, a world survey of type two diabetes.
And they have a US focused section.
They're saying type two diabetes
incidence, as I'm remembering it,
is something like a half of 1% in 1960.
And here we are,
what, just two generations down the road.
And we're blowing this out.
And it's like, okay, we can unwind that.
I would say even in a faster time
than two generations, Marie says.
Nice to know that even small amounts
of fasting can help these body processes.
Absolutely.
And we don't have to be too extreme
to get the autophagy in my to happen.
Absolutely.
I want that to be very encouraging,
very encouraging.
Never do
I want anyone to feel overwhelmed with it.
Like just start where you can do
what feels good,
you know, and then sit in that space.
Yeah, with all or nothing thinking.
I used to think fasting didn't work
if it wasn't greater than 24 hours.
Yeah,
lot of all or nothing
thinking in this space.
And we looked at that in detail last week.
The whole idea of simple fasting,
the reason I call it
that is just like how much benefit
can we get actually
from the smallest amount of these things,
you know,
so that we make it as approachable
and sustainable as possible?
Like I said with that video last week
from Doctor Chef,
you know, his protocol is awesome.
And having someone doing it in the way
he does, is it extremely powerful?
Absolutely is extremely powerful.
But it's also a select person who is going
to, you know, dial in on it.
And he even says just for
you're not going to do that forever.
And in my experience, that's
why I like leaning into the seasons.
There are seasons for things
changing in the actual seasons,
helping us to see that.
And,
the season to start is to lean in gently
so that you aren't
overwhelmed by something.
And maybe there does come a season.
Maybe it's two years from now,
even when we see, you know what?
Where the body's really feeling that
you've built a foundation and you say,
I think I can really lean into this now
in a bigger way.
And then the body's like,
yeah, let's just like, do it.
And,
I loved that
thought in our talk here today
about just like,
what, what is our feeling
and why do we feel the ways that we do.
And I think in, in many ways,
our feelings and our thoughts,
they can be a synthesis of what everything
in the lower levels are experiencing.
And see, you think about this concept
from the papers of sickness behavior.
You know,
it's like sensors and things going off.
So there might be infections.
We might need to be going into like
battle mode,
you know, immune system going.
It's like, is it?
Then you start to see, oh, is it
any wonder that we feel off, you know.
And so I think that is fascinating.
And so then think
on the very other end of the spectrum,
we've gone through a process process.
We've made changes.
We have increased our activity,
optimized our nutrition given space.
Now our mitochondrial density
and our muscles is higher
and all these things are going,
can you see that those
all these experiences in the body
could be synthesized
into thoughts and feelings
that are optimistic and positive
and that that can feed forward,
and that is the sort of dynamic
that we want to create,
actually changing health
and systems in the body
to help our mindset move forward.
And then it can feed forward.
And many times, see,
that's the lowest point.
That's like the chicken or the egg
sort of thing.
Like what comes first
if we are not feeling energy
is like doing the thing
or getting the energy to do the thing.
And so by bringing, like we're saying,
down, bringing the barrier down,
we start to see we can start
at the smallest level, you know?
And that's why I say I bring it
all the way down to five minutes.
You know,
it's like a normal eat breakfast at 630.
What about 635?
What about just sitting there
and opening up a little bit more?
Space is a concept.
Start any little place and let it grow.
Really a beautiful thing.
When I was researching
this,
I just, you know, started searching in.
The medical
literature
as typed in fasting and mitochondria.
And this neurodegenerative article
was the first one that came up.
So I read it
and that kind of took me down that zone,
which I'm really happy about because
it got into like our thinking a lot.
So I'm grateful for that.
But it it could have gone
so many different ways into liver
health and pancreatic health
and into diabetes and heart.
You know, it's just so many avenues
that we could go.
So think on this during the day.
Think of the mitochondria.
Like I was saying yesterday, you know,
if it can feel overwhelming, a health
path,
a metabolic journey, say we're trying to
maybe it's a weight loss path.
We're trying
ultimately to optimize some scale number.
So sometimes that can be a frustration.
Sometimes that can be overwhelming.
Can we just bring it down
and think of a simple mitochondria?
What are the things that it needs,
and can we take care of it
in a way that is helpful to it
with some of these things that I've
outlined, and then it will turn around
and it will help take care of us,
because when it is optimized,
it will be cranking out the energy.
That's what I want for everybody.
Tons of energy, feeling good, body,
mind, spirit, all these things.
This is the idea. Fasting space.
Weekday mornings come together,
do some good thinking and learning
and have a conversation.
This talk inspired by Marie to do it.
Very grateful for it.
Thank you for suggesting it and very happy
to hear your ongoing thoughts.
We do talks on pretty much any type
of metabolic talk you want.
I will be thinking,
the rest of this morning
on our follow up for tomorrow,
and I will look forward
to continuing the discussion with you
then have a great day, everybody.
I'll see you tomorrow. Be well.