<p><span style="color: #333333;">In this "Ask Me Anything" (AMA) episode, Peter answers a wide range of fasting-specific questions from subscribers. Peter starts by defining the various fasting protocols, details his own personal fasting regimen, explains his revised plan for 2020, and provides a ton of value to anyone interested in fasting. Once again, Bob Kaplan, Peter's head of research, will be asking the questions. If you're not a subscriber and listening on a podcast player, you'll only be able to hear a preview of the AMA.<br /> <br /> If you're a subscriber, you can now listen to this full episode on your <a href="https://peterattiamd.com/members/private-podcast-feed/">private RSS feed</a> or on our website at the <a href="https://peterattiamd.com/ama11/">AMA #11 show notes page</a>.<br /> <br /> We discuss:<br /></span></p> <ul> <li><span style="color: #333333;">Defining the various fasting protocols [1:00];<br /></span></li> <li><span style="color: #333333;">Why Peter plans to switch to a 3-day fast once per month in 2020 [11:00];<br /></span></li> <li><span style="color: #333333;">How Peter uses his CGM to gain insights into the depth of fast [13:15];<br /></span></li> <li><span style="color: #333333;">Peter's supplement protocol during fasting, and why he eats a ketogenic diet leading up to a prolonged fast [17:00];<br /></span></li> <li><span style="color: #333333;">Peter's exercise regimen during a fast [23:30];<br /></span></li> <li><span style="color: #333333;">Peter's hunger levels during a typical 7-day fast [26:45];<br /></span></li> <li><span style="color: #333333;">Fasting observations—Core body temperature and thyroid hormone [30:30];<br /></span></li> <li><span style="color: #333333;">Fasting observations—Glucose, BHB, and hunger levels [33:15];<br /></span></li> <li><span style="color: #333333;">Peter's sleep protocol during a fast [40:15];<br /></span></li> <li><span style="color: #333333;">Does Peter observe any differences between men and women in their ability to fast? [47:00];<br /></span></li> <li><span style="color: #333333;">How Peter prefers to break a long fast [50:15];<br /></span></li> <li><span style="color: #333333;">Importance of community support while fasting, and is there a perfect fasting protocol? [52:00]; and<br /></span></li> <li><span style="color: #333333;">More.<br /></span></li> </ul> <p><span style="color: #2b2e2f;">Learn more: <a href="https://peterattiamd.com/">https://peterattiamd.com/</a><br /> <br /> Show notes page for this episode: <a href="https://peterattiamd.com/ama11/"><span style="color: #333333;">https://peterattiamd.com/ama11/</span></a><br /> <br /> Subscribe to receive exclusive subscriber-only content: <a href="https://peterattiamd.com/subscribe/">https://peterattiamd.com/subscribe/</a><br /> <br /> Sign up to receive Peter's email newsletter: <a href="https://peterattiamd.com/newsletter/">https://peterattiamd.com/newsletter/</a><br /> <br /> Connect with Peter on <a href="http://Facebook.com/PeterAttiaMD"><u>Faceboo</u></a><u>k</u> | <a href="http://Twitter.com/PeterAttiaMD"><u>Twitter</u></a> | <a href="http://Instagram.com/PeterAttiaMD"><u>Instagram</u></a>.<br /></span></p>
Actionable Insights
1. Practice Prolonged Water Fasting
Engage in absolute fasting by consuming only water, tea, and some minerals for a period of three to seven days, ensuring no caloric intake.
2. Practice Time Restricted Eating
Extend your overnight fast to a longer window (e.g., 14-10, 16-8, 18-6), where the first number is the fasting period and the second is the eating window, consuming food ad libitum during the eating window.
3. Implement Alternate Day Fasting
Follow alternate day fasting by consuming a hypocaloric diet (e.g., ~1,000 calories) every other day, while eating ad libitum on non-fasting days.
4. Follow 5-2 Fast Protocol
Implement the 5-2 fast by choosing two non-successive days per week to consume a hypocaloric diet (typically 400-600 calories), eating normally on the other five days.
5. Explore Reduced Calorie Fasting
Consider doing a reduced calorie fast that approximates some of the metabolic benefits of fasting, even if not using a specific commercial product, by carefully managing caloric intake.
6. FMD Caloric Intake Guideline
If attempting a fasting mimicking diet, aim for approximately 900-1000 calories on day one, and 700-750 calories for days two through five, based on the commercial FMD product’s structure.
7. Manage Caffeine During Fast
If you are caffeine dependent, do not eliminate caffeine during a fast to avoid the added challenge of caffeine withdrawal, as fasting is already difficult.
8. Avoid Coffee for Gut Rest
If your fasting protocol specifically includes gut rest, definitely avoid coffee due to its phytochemicals, which can interfere with the intended gut rest.
9. Coffee Intake During Prolonged Fast
If not caffeine dependent, consider abstaining from coffee during the initial days of a prolonged fast (e.g., first five days) and potentially using black coffee as a treat on later days (days 5-7) to break up boredom.
10. Use Tea During Fasting
When fasting, tea can be a more forgiving option than coffee, especially if caffeine is desired, as it contains caffeine and appears to be less problematic for gut rest than coffee.
11. Use Bubbly Water During Fast
Incorporate bubbly water during a fast to break up the monotony and make the experience more varied.
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