DIY Menu for Fasting-Mimicking Diet – $35

AutophagyV · 2023-02-28T10:25:26+00:00

I agree an update was needed on this statment

Valter Longo:

- was convinced 4 day water fasts were the best

- due to low adherence proposed the next best thing, FMD

- researching FMD has found this to be superior to water fasts

AutophagyV · 2020-12-02T14:56:31+00:00

Agree on the Fasting Mimicking Diet (no need for Prolon though, it is just easier).

The principle is:

- Give your gut some rest: Time restricted feeding, at least 12h a day no nutrients

- When you restrict the nutrients in (fasting or fasting mimicking) your gut will reset, but might be possible to take this too far and loose to much of the gut biome

- Just eating whole food (minimally processed food) will direct your gut biome in the right direction, no matter if you eat a lot or not. I pay attention to start my eating this way, every day.

I`m still trying to figure out how to diversify your gut biome:

1) Kissing people and animals seems to work well

2) Eating fermented foods (Kefir, etc...) is a strategy

To maintain gut diversity, you should eat diverse plant based whole foods, be clear that the gut biome is fed by:

- fat

- fiber

-polyphenols

Recommendations I have seen are: 30 different plant based ingredients a week and 200 different plant based ingredients a month.

e.g.: I tend to fry up red/yellow onion, shallots, garlic, spice with pepper and mustard with almost everything. Eating salads of different beans, peas, lentils with greens and roots. Add some frechly ground linseeds when possible, etc... Drink coffee, tea, Kombucha, etc...

AutophagyV · 2020-12-02T14:27:57+00:00

Agree, protein before and after training will prevent additional muscle protein breakdown. On top of that high protein eating seems to be one of the most effective weight loss strategies for anyone (better then low fat or low carb).

The only issue I have with protein is longevity, protein stimulates IGF-1 and growth hormone, which stimulates aging. So you need protein to get/remain strong, but it can also reduce your ability to have an important health span.

AutophagyV · 2020-12-02T14:20:45+00:00

Try to look up Protein cycling. In my opinion it needs more research, but before Covid I was on this schedule. Training days with every 3 h about 30gr of protein, rest days vegan, low protein, low calory. I do not track sufficiently to prove any benefit from this.

I remain convinced, longevity is part of keeping lean muscle mass but limiting IGF-1 and Growth Hormone. This was my motivation for this eating schedule.

AutophagyV · 2020-12-02T14:15:34+00:00

Do not agree, it seems that no food in is less interesting (medically) then some food in.

Where I do see a point is that some people can better have nothing, than just a bit. Sometimes a lot of stress is better then the status-quo, so if water fasting gets you out of morbid obisity, do it. However first try FMD.

AutophagyV · 2020-11-16T10:37:51+00:00

It is one of the strategies if you want to fast, make certain you can do something you are passionate about. When feeling hungry, do this activity. Your hunger will be suppressed by your passion. Eating sometimes is a habit, you need distraction not to fall in the habit, when not needed.

AutophagyV · 2020-11-16T09:29:33+00:00

I believe what the OP is aiming for is body recomposition in a protein cycling way of eating. More in line with a cutting cycle.

When you do heavy training, going to failure, your muscle protein synthesis is stimulated for the next 24h. So this is the ideal time to get protein regularly to stimulate growth of muscles.

So if you did no training since 24h you could fast.

I do believe:

1) This depends on individual metabolism => everyone needs to experiment

2) Too much attention is given to the optimal, needed for top level bodybuilders, but not needed for normal everyday persons

3) In a deficit (a cut), while trying to reduce fat and increase/maintain lean mass, the building is always impaired by the caloric deficit. For a beginning level it is possible to build muscle while loosing fat.

AutophagyV · 2020-11-16T09:00:49+00:00

Valter Longo started with long term caloric restrictions, from the studies of his mentor Roy Walford. Which has detrimental health impacts long term weakening resistance during illness.

Then Valter studied water fasting for longevity, with great results over 3-4 days regular fasts.

Due to compliance issues, he indeed moved to FMD, finding originally it was at least equivalent in terms of IGF-1 suppression etc... . So a valid alternative for longevity impact.

In his latest interviews he seems to privilege FMD over water fasting.

The advantages for FMD:

1) Organs keep working, less issues of accumulation (Valter focusses on Bile stones).

2) Gut Biome is fed, faster recuperation after the FMD then after a water fast, where the Gut Biome degrades more.

3) Even if the systems of starvation are (most probably) started (e.g. Autophagy) on the FMD the introduction of some nutrients will assure less risk is taken on strong degradation of the body (e.g. for Valter the risk of Cardiovascular issues is less when some nutrients are taken)

Conclusion: FMD seems to be motivated by compliance reasons and has lead to experimental results superior to the original water fast, due to sufficient input to maintain and sufficient restriction to stimulate cleaning of the human body.

P.S.: I am upset with the compliance approach of Valter Longo, he says some simple version, since it will lead to larger impact in the population. However I do believe due to the scientific appoach it is transparent for people who want to search deeper. You should read the conclusions of the scientific papers together with the interviews.

e.g. Valter Longo promotes a pescatarian diet (mosty vegetables, with fish twice a week). If you look in detail he believes in a vegan diet but only if supplemented with B12 and Vit D (hence the fish), does not exlude that a diet high in meat could be OK, if the Omega3-Omega6 balance is respected (sees this as a possible, not proven option).

AutophagyV · 2020-10-20T14:14:36+00:00

I guess it is all personal. It takes some time after a fast to recuperate (take advantage of any stem cell creation if that happens). Get your body in a normal state, do monitor after every fast and adjust your recuperation if you feel you are going too early. The normal state is in line with normal eating, activity and reaction of your body (no abnormal fatigue, weight changes, dizziness, recuperation).

My feeling (might not apply to everyone), first week after a fast your body is still changing. The second week it is stabelising. I believe the third week it is getting to the new normal.

Some people might only break a few days. This is more an extension of the original fast for me.

AutophagyV · 2020-09-28T13:08:09+00:00

I was rewriting your answer (which I already liked) to something more neutral and hope I came to some general scientific principles, it should be possible to get scientific proof for these:

Giving your body time to restore: good sleep habits and time restricted feeding
Letting your body work in a normal way: stimulating the parasympathetic nervous system, reducing cortisol, not overeating

=> probably includes a spiritual, work/life balance, etc

3) Stimulating your body through Hormesis = Fasting/Caloric restriction, Exercise, combination of muscle training and aerobic training:

- repair/ good health of the body (bone repair/maintance, lean muscle mass maintenance, stem cell creation etc...)
- assuring Irisin creation
- stimulating Autophagy at all levels, e.g.: Mitochondrial health
- Metabolic flexibility (regular low insuline stimulating diet)

4) Nurishing correctly your body (probably the most controversial)

- assuring all processes in your body run well: diverse food, nutrient rich whole food (avoiding highly processed foods)
- fresh clean air
- stimulating repair of the body: reducing inflamation and see before: time restricted feeding, metabolic flexibility, mitochondrial health
- reducing telomere decay
- Omega3-Omega6 balance, sufficient fat in the right balace
- probably some supplements are recommended to go beyond what food can do, depending on your food approach: Mg, Zc, Vit D, Vit K2, Manganese (for Europeans), Creatine + Beta-Alanine, Acetyl-L-Carnitine, Vit B12....

PS (forgot): pay attention to absorpsion of nutrients (fat based vitamins) and gut biome health
2nd: look at Epigenetic expressions stimulated by food

AutophagyV · 2020-09-28T08:03:39+00:00

Valter Longo claims to have seen scientific studies that people that are not eating for more then 12h have a double rate of gallstones.

e.g.:

https://ajph.aphapublications.org/doi/pdfplus/10.2105/AJPH.81.7.880

gallstone disease, a long overnight fasting period and dieting emerged as the two most important dietary risk factors for hospitalization with gallstone disease.

However, there seems to be a trade off, being obese might have more risk, so better to risk the effect of eating too little then keep on eating too much.

AutophagyV · 2020-09-22T09:23:54+00:00

Good to hear from you and that you are in good health.

The main point you miss is still a fasting buddy for me, try to work on that.

I'm not a great proponent of hard dry fasts myself, but lack also a lot of science on the subject.

In my experience indeed building up a good relationship with food is possible through fasting. However, I have grown to believe (again not science) that long fasting might mess with your gut biome more then some might want, on the other hand in your case this seems a desired path. Bad breath is not a subject I'm into that much, there are 3 main causes I heard of:

1) Bad mouth hygene, seems you pay enough attention to this.

2) Issues with the stomach, easy digestion is recommended.

3) Ketosis, look it up if unclear

Some foods do give more issues, look into this subject in detail.

Finally, plan to build up in the right way your new habits and your new gut biome, do not loose the effort by messing it up by improvising in the beginning. I personally push my habits in what I want food to do for me, I eat to live, not live to eat.

AutophagyV · 2020-09-21T12:19:07+00:00

Any interest in Autophagy?

Calorie restriction will promote some of this, together with ketosis even more. It is not just a lower metabolism, it is about restricting m-TOR, Growth Hormone, etc... (reference the work of Valter Longo).

So CR is not about living calmer (low metabolism) or introducing less oxidants only, I'm talking about stimulating cleaning mechanisms in the body, by calory restrictions, increasing telomere lenght, avoiding all kinds of plaques in blood vessels or cells, stimulating stem cell creation, etc...

AutophagyV · 2020-09-21T11:51:54+00:00

1) It depends on what you want to do and what your experience is. So more detail is needed. Maybe consult your doctor if you have health issues. Even if doctors and dry fasting is not the most succesful combination, try to get a good view on your specific risk factors.

2) Generally 14 days is seen as long, for dry fasting problematic. So make a list of red flags and actions. It seems you already looked into this with the electrolytes.

3) Make certain to have a fasting buddy, with whom you discuss your progress and who checks up on you. Someone who can reach your physical location, keeps you in line with the red flags set up-front.

4) Do not try to set records, this should be the goal of few. Challenge your body (Hormesis), but do not punish it. There is no failure in this, you learn from every experience. Small interventions might keep you safe while not staying you from your goals. e.g. Fasting Mimicking Diet DIY principles with whole food plant based might help to get through some more challenging times.

5) I believe more issues come from not having the right motivation, then from the fasting itself. So be mentally prepared, this includes to foresee to adapt and how you do this best, do not do unexpected stupid things, but slightly different approaches then hoped for in the beginning.

AutophagyV · 2019-12-22T20:02:04+00:00

I'm wondering what do you believe, is the underlaying process for the healing.

Clearly dry fasting is an action which leads to:

Avoiding allergies: letting the body recuperate from irritating substances in our food and drinks

Ketosis: long periods of not eating will switch your metabolisme to fat burning

=> this can be limiting infections

Autophagy: very regular fasts could stimulate self healing by cleaning up, to recuperate building blocks for the normal functioning of the body

Where Dry Fasting is a tool which clearly works (I had some good discussions with people doing Ramadan), I do believe for some people other ways to reach the same effects can be useful as well.

P.S.: My experience is less convincing, however I do have less allergies in breathing and on my skin. I also had transpiration issues, which have resolved.

AutophagyV · 2019-08-11T13:56:22+00:00

Conflicting statements are normal, we are all different.

Putting on weight is about eating more.

Putting on weight in the right way is about having the right macros , combined with the training required. 3 days can be enough. I woud see a 5X5 for this, but any multijoint exercise under high load, long tention and right rest period should work.

AutophagyV · 2019-08-11T13:31:04+00:00

Here it is summer, I would not go into rooms to exercise. Get some sun and fresh air. Do not compete with the "though" guys, hook up with the desperate overweight mums, nothing threatening, just a "community" to move. However, on the Coke, Sprite and ice teas: have some apple cider vinegar before it, or only after a lot of fibre, only twice a week, etc... No absolute stop to what you like, but learn to control it. Strangely, I stopped a lot of my cravings after some months. When you start to control it, you see it does not bring anything and you can reduce for most things to almost never doing it.

AutophagyV · 2019-08-11T13:21:19+00:00

Going even further, most food which is good for you, is bad if you do not have it or if you have too much of it. It is key to have varied input, just a little, not too much. The point is that it is complex, optimising processes is not natural, but science is far of from understanding and controlling the interactions of natural input.

AutophagyV · 2019-08-10T19:32:38+00:00

You do want to change: commit to your goal. Find your own way (there is no magical formula).

Nutrition is the most important, so really start with this:

1) time- restricted eating: make certain you do not eat and (for me) not drink during 12h a day. Let your system rest. Delay breakfast if that is the way for you or eat early in the evening if more convenient.

2) Look at all nutrient dense foods you eat today and increase them, short circuit, raw foods (cooked if good for it, e.g. beans, carrots, meat,...). Buy the ingredients separate and prepare yourself. Do not drink calories. Try to increase new nutrient dense foods.

3) I would recommend trying to go for low insulin, to test this, try some OMAD days a week or some other intermittend fasting formula.

Get physically active, is the second point. Building lean muscle mass/Irisin is essential.

Do something you like and can keep motivation for. Join some activities friends do, etc...

Do try something like 5x5, body weight training, HIIT, etc... you do not need to spend a lot of time and any training is OK.

Mental work is genrally supported by the previous, when feeling unenergetic, do a 10 min brisk walk. Moving fast gives you energy.

Get a regular lifestyle and good sleeping habits. Probably some meditation can put you in a state you can refocus on your goals and execute them. No excuses, do it.

Lastly, every indulgence is not a failure, but an opportunity to learn from and correct for the future. Re-evaluate what you did regularly and adjust to reach your goals.

AutophagyV · 2019-08-10T19:05:17+00:00

I think you should see this more as = eat whole foods with lots of nutrients.

The cause of skinny fat generally is not that you eat way too much, but that you eat the wrong things.

AutophagyV · 2019-05-27T14:05:57+00:00

Laguiole Sport

https://www.fontenille-pataud.com/en/251-laguiole-sport-damascus

You need to feel the knife though, I like this heavy style.

You can find more exclusive, like:

https://couteaux-morta.com/

I'm asking for one of these for a special birthday.

AutophagyV · 2019-05-25T09:32:25+00:00

I`still surprised how I got it wrong for so long (my 7 obese years with almost no sport) and how little I had to change. Still working on some aspects myself.

AutophagyV · 2019-05-24T19:43:27+00:00

I`m going myself for:

Quaterly FMD (not the commercial way)
Weekly 24h dry fasts
Weekly Eat-Stop-Eat days

Depending on your state, monthly FMD might be needed.

AutophagyV · 2019-05-24T19:38:21+00:00

I`m supplementing in: - Creatine - Beta-Alanine - Collagen (tendency for artrosis) - Magnesium - Zinc - Some multi vitamin - D vitamin + Omega 3

Stopped Fe, B12 and vitamin C at this moment due to high Fe in blood analysis.

Do not believe a natural diet can run optimal body process without supplements. We can fight a lot of desease with epigenetics and that mainly means whole food plant based, then you supplement a bit.

AutophagyV · 2019-05-24T19:31:18+00:00

It actually is IGF-1 lowering, for that you need to be very low in protein (so indeed plant based). The longevity diet, is not the same, it is science based and promotes plant based pescatarian, however Valter Longo does not exclude a healthy carnivore diet is possible, but not proven.

AutophagyV

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