MODULE #10 - Lesson 4 - Amazon S3€¦ · uper utrition Academy MLE 10 - Lesson ... 30% fewer calories, ... Super Nutrition Academy MODULE 10 - Lesson 4

Fasting, Fat Loss, and Life Extension

MODULE #10 - Lesson 4

2Super Nutrition Academy – MODULE 10 - Lesson 4

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Fasting, Fat Loss, and Life Extension

Module 10 - Lesson 4

Average LifespanCurrently, the average human life span in the U.S. is 78 years old. That’s double what our grandparent’s life expectancy was at the beginning of the 20th century. We’ve doubled our life expectancy in 100 years.

The longest is in Japan, at 83 years old; the shortest, 41 in Sierra Leone, Africa. According to the National Institute of Health, obese, white men and women in their twenties lost 13 and 8 years respectively off their life because they were obese. For obese African American, men, 20 years, and for women, 5 years. Obviously, being obese compromises your life span. However, there’s some research that shows that after about age 50, being slightly overweight could be protective. However, you have to get there in the first place, and you don’t see too many very old people that are obese.

Blue ZonesBlue Zones is book that was compiled over several years. This researcher went around the world looking at communities in the world where people lived past a hundred and documented what they did. Okinawans, who live past 100, eat about 1,000 calories less than Americans, and they have 80% full affirmation, which means that before they sit down, they affirm to stop eating when they are 80% full.

In Crete and Sardinia, in the Mediterranean they eat a lot of fresh fruits and vegetables, and seafood. They get a lot of omega-3s, and they’re very community-based societies.

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Super Nutrition Academy – MODULE 10 - Lesson 4

Seventh Day Adventists, which is a community of people in southern California who live past one hundred. Very similar features as many of these other communities. Again, very community-centered and stuff like that. Costa Rica is another Blue Zone.

It’s important to understand that a lot of these regions have different diets but one thing they do have in common is they eat fresh foods from earth. They’re not eating packaged, boxed stuff.

In the U.S. there’s actually a study going on in Baltimore looking at a 100,000 people that are more than a hundred years old to see what they’re doing.

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Aging at the Cellular Level

In order to understand how we age from kind of a macro level, we have to understand how we age at a cellular level because we’re made up of trillions of cells. Cells grown in a Petri dish have a finite ability to reproduce. About 50 divisions is the limit. This is called a Hayflick limit based on the researcher who identified this.

Once a cell has divided 50 times it dies, thanks to the good, old telomeres.

TelomeresIf you’ve never heard of telomeres you will because there’s a Nobel Prize in Science and Medicine in 2009 that was given to a couple researchers who really found some startling information regarding telomeres.

Telomeres are these little bands on the ends of our chromosomes, and they’re protective DNA protein complexes which stabilize the ends of chromosomes. You know the little plastic ends on a shoelace? When it falls off the shoelace frays, we can’t get it through the hole of the shoe; we can’t tie our shoes properly. You can think of telomeres as kind of like that little plastic piece on the end of a shoelace. In this case the telomeres really determine our ability to age well or fast or how we age, really.

The telomeres shorten in length in response to age, disease, and strength. If we have shorter telomeres, then our cells can’t replicate very well. However, telomeres lengthen in response to healthy lifestyle and stress management. The longer your telomere is, the longer you live. That’s essentially what it comes down to.

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In 2009 by Elizabeth Blackburn, Carol Greider, and Jack Szostak were awarded the Nobel Prize for the discovery of how chromosomes are protected by telomeres and the enzyme telomerase.

Men and Prostate Cancer

A study done in 2008 had 31 men follow an intensive nutrition-lifestyle plan for three months. They ate clean, did yoga, and stress management. The results: 500 or more genes were positively affected, including genes affecting tumor formation, oxidative stress, and inflammation. These were all down regulated while other ones that were more beneficial were upregulated.

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And the patients’ telomeres got longer. This graph shows the difference in telomeres length, and they would continue to increase the longer this type lifestyle plan was sustained. You can literally change the course of your life by eating well, by living well.

Theories of AgingHere are some theories of why we age. Telomeres are definitely an important factor, but these will also impact telomere length. We have the typical wear-and-tear, like a car. The more you drive it, the less it’s going to perform over time. If you’re a professional athlete, you don’t last longer than about 35, and that’s simply wear-and-tear. The harder you play life, probably the shorter your life span’s going to be.

Part of this is due to oxidative stress. When we produce ATP we also produce these reactive oxygen species, those ROS’s, which are pretty much like free radicals, and they cause damage to our mitochondria, to our DNA in some cases, and glutathione is really important to kind of sequester those, to kind of neutralize them. So, the more we exercise, the more energy we need to produce to do things, the more oxidative stress we produce.

We are learning more and more about how and why we age. There will be all sorts of new advancements that will enable us to live longer and so forth. The idea is not to live longer; it is to live longer and with better health.

There’s a term called compressed morbidity, which means that when you get sick, you want it to be for a very short period of time and that’s it. Let’s say you live to 100 years; you don’t want the last 20 years to be in dire straits. You don’t want cancer after cancer, and you don’t want to be in the hospital for 20 years, I would assume. We don’t want to be sick for years upon years upon years.

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Calorie RestrictionCalorie restriction. These two images are from a monkey that was subjected to a calorie-restriction study, the monkey on the right was able to eat as much as he wants no restrictions. The monkey on the left was only allowed to eat one-third of the food of the monkey on the right.

Here’s what they found. Animals that eat one-third fewer calories live one-third longer. There’s less insulin resistance and that makes sense because the less food you intake, the less your blood sugar’s going to be increased, and, therefore, there’s going to be less demand to produce insulin, so, therefore, you’re not going to become resistant to it. There’s a delayed onset of age-related diseases, and there’s a slower decline in functional status.

It’s very fascinating because it’s basically saying the less you eat, the healthier you’re going to be. This is actually one of my laws. I’m calling this Elkaim’s Law. Essentially what I was saying in terms of energy is that the more you eat, the less energetic you’re going to feel. I often say that energy and health, energy is a representation of your overall health, so by eating less, you generally feel more energetic, and there are a number of reasons for that. The more you eat, the more tired you feel, depending on what types of food you eat, because your body has to spend all that energy on digestion. So, by eating less, you can have more energy; by eating less, you can enhance your health; by eating less, you can extend your life, which is pretty awesome.

This is also known as frugal eating. There’s a whole movement now based on a book a little while ago. I think it was called Frugal Eating. Actually, a client of mine mentioned this book to me about 10 years ago. Essentially you eat 30% fewer calories, with no change to the quality of your diet. If they did a study on people who ate McDonald’s every day of the week, and then they just compared those who ate 30% less than those who ate the regular amount. I’m sure the people who ate less would obviously benefit more. But this is to say that you’re generally eating a whole-foods diet that’s pretty healthy, but it’s simply you’re eating 30% fewer calories.

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Eating frugally reduces oxidative stress because doesn’t have to produce as much energy to digest food all the time. It reduces levels of insulin because there’s not as much food coming in, so your pancreas doesn’t need to mitigate blood sugar all day. It activates a family of proteins called sirtuins, and these are products of genes that get triggered when few calories are consumed. These are kind of like survival proteins that are secreted or produced when we’re in states of stress. In this case not eating enough would be a form of stress but a good form in this case and sirtuins are produced.

Resveratrol, which is a phytochemical abundant in red wine, grapes, is a very big precursor to sirtuins. One study looked at the fact that resveratrol triggers sirtuins and increases life span of obese mice by 44%. They injected these obese mice with pretty high concentrations of resveratrol, but they increased the life span by 44%.

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Is Fasting Beneficial

We’ve talked about reducing the calories by 30%, What about if we fasted? Fasting is essentially abstinence from food, more or less, and it’s practiced at some level by every major religion in the world. Gandhi was a big proponent of fasting. An ancient Greek philosophers had this saying whereby he would not work with anyone who could not complete a fast for, I believe, it was up to 60 days, because it meant that they did not have—at that point, they would need to be at a level of mental clarity that was so crystal-clear that only fasting could provide.

Historically, fasting has been used forever, and there’re a lot of reasons for doing so. There are different types of fasts. We have an intermittent fast, which we’ll be talking about, which is a typical kind of 24-hour fast. There’s a water fast, which is, again, the same type of fast as an intermittent fast, but it would be for a longer period of time. And there’d be a juice fast where you just drink juice.

Intermittent FastingWe’re going to be talking about intermittent fasting because this is the true nature of fasting. True fasting means that there’s no food at all coming into your body; it’s literally just water. In this case, intermittent fasting, you’d rink only water for 18 to 24 hours. That time frame is very important because the research shows that the benefits start to kick on at 18 hours. If you do this for 16 hours, you don’t get the same benefit. Minimum of 18, maximum of 24. Easiest way to do this is start after dinner. Let’s say you have dinner and you finish at 7 p.m. You would break the fast the following day at or around the same time.

The benefit of doing this after dinner is that six to ten hours, depending on how much you sleep, of those hours are spent sleeping as opposed to doing this first thing in the morning and then spending all day feeling hungry or something. That’s a lot harder to do. If you do this at night, have your dinner,

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finish your dinner at seven or whatever, and don’t eat anything for the next 24 hours. That’s the easiest way to do this intermittent fasting.

Intermittent Fasting BenefitsSome benefits are decreased body fat and body weight; maintenance of skeletal muscle mass; decreased blood glucose levels, decreased insulin levels and increased insulin sensitivity; increased lipolysis and fat oxidation, increased uncoupling protein-3 mRNA, increased norepinephrine and epinephrine levels, which means increased fat loss as well; increased glucagon levels, which is the opposite of insulin, so we’re breaking down fat as opposed to storing fat with glucagon; increased growth hormone levels, which, again, is a good thing; decreased food-related stress, you’re not always worried about food, “Oh my God, what am I going to eat?”; decreased chronic systemic inflammation; and increased cellular cleansing.

Cellular Cleansing - AutophagyThere’s a term called autophagy. This is a process within your body that’s responsible for degrading damage and defective organelles, cell membranes and proteins within the cell. It was first coined by Christian de Duve over 40 years ago, and it’s derived from Greek. It literally means “eating of self.” It’s a form of cellular maintenance or cleansing, and it’s the cleanup that needs to happen before growth and repair can occur.

It’s only present in a fasted state. If you eat anything at all, the level of this autophagy decreases significantly. For instance, there was a study done that showed that even as little as 10 grams of amino acids was enough to decrease autophagy markers in otherwise fasted humans. People go on a fast, and they think that they can supplement with a branch amino acid, for instance, to prevent muscle wasting. First of all, you’re not going to waste your muscles doing a 24-hour fast. Second of all, you’re decreasing the effectiveness of the fast by doing that. A true intermittent fast is nothing but water for 24 hours.

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IF and Fat Loss

What are the benefits to fat loss? My buddy Brad Pilon is probably the go-to expert in this whole area. I’ve copied and pasted a couple images from his Eat Stop Eat program, which I highly recommend reading. Essentially, what this shows, this graph here, is that there’s this uncoupling protein-3 gene, and we’re looking at its expression. Basically, the more this gene is expressed, the more it enables your cells to burn fat.

What we’re seeing here is that along the bottom line, the X axis, we have hours spent in a fasted state: 3 hours, 15, and 40. Look at the difference between 3 hours and 15. We have five times more fat-burning potential after

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just 15 hours in a fasted state. Look what happens at 40 hours. It doubles even further. The more time you spend in a fasted state, the more fat you’re going to burn, and that makes sense because your body’s going to be using fat when it has no other fuel coming in. This is very powerful for fat loss.

Fasting, we’ll talk about it a little bit more in a second, but you don’t need to do this for several days at a time. A single day is really, really powerful and very, very healthful on so many levels. Yes, it helps you lose fat, everything else being equal.

IF and Insulin

Another reason it helps you lose fat is because it decreases insulin levels in your blood. A 70% reduction in insulin was seen in one study following 24 hours in a fasted state. Why is that important for fat loss? Well, as you

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know now, if you have high levels of insulin in your blood, insulin is a storage hormone. It’s going to take sugar, store it in fat, and store it in your muscle. If insulin is not present, that’s basically what that means: there’s not enough sugar in the blood, which is good, but that’s also really important because you don’t want high levels of insulin circulating in the blood because that leads to insulin resistance. Your cells see insulin all the time, all the time, all the time, they get tired of it, and that’s how insulin resistance occurs.

And when insulin resistance occurs, we also know that that coincides with leptin resistance, so your brain doesn’t receive leptin signals anymore bout hunger and satiety. We also know that insulin resistance is correlated to obesity, cardiovascular disease, and diabetes. So simple to do; just eat nothing for a day.

IF, Growth Hormone, and Insulin

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How about growth hormone? This little graph shows you that in a fasted state, when there’s food present, we have an increase in insulin because that’s what happens. Insulin is secreted to mitigate blood sugar. At the same time, we have a decrease in growth hormone. Growth hormone and insulin are kind of like two opposite sides of a coin; when one goes up, the other goes down. So, we have this decrease in growth hormone in the fed state. However, when we move to the fasted state, we have an increase in growth hormone, which is important for maintaining muscle mass, breaking down fat tissue, and we have a decrease in insulin.

We have this trend moving from glucose disposal, getting glucose out of the blood, moving toward protein synthesis, the building up of protein, because now we have more growth hormone, and we have an increase in lipolysis, which is a greater amount of fat breakdown. For those who’ve questioned, “Oh my God, if I fast for a day, am I going to lose my muscle?” this shows you that it’s theoretically impossible to do that. You have an increase in growth hormone, so you cannot lose muscle; at least not in a day. However, if you do this for several weeks, you’ll definitely change things.

Long-Term FastingAgain, long-term fasting, prolonged fasting for several weeks can be dangerous and lead to severe muscle wasting. I wouldn’t recommend doing a fast for a month, and I’ll tell you a story in a second. It definitely has its benefits. Fasting, not providing your body with food so it doesn’t have to worry about digesting things all the time, it can move, it spends its energy on healing, on repair, on other things is very powerful, and I guarantee you’ll feel amazing. But it also sets you back tremendously.

I’ll tell you about Amy, my wife. I’ll tell you about her story. Several years ago, she did a water fast, which is essentially a 30-day fast with nothing but water, in Panama. She went to a center there, and she was at a time in her life where she really wanted to do this, so she did it. For her, it was an amazing experience; other than the fact that the person leading the whole center there was a bit of a Nazi, she had a great experience. She met some great people, had really some personal epiphanies, and she said she’d never felt better in her life.

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It was interesting, when I picked her up at the airport, she looked phenomenal. She’d lost weight—not that she was really overweight, but she just looked incredible. Her skin was sparkling; her eyes were clear, just unbelievable. The problem, though, is that in the body, we have this term we often use that goes, basically, “use it or lose it.” Digestively, there are enzymes and proteins and different compounds in your intestines which literally disappear when no food is present.

I have another friend of mine who’s actually studying this very concept at the University of Toronto. She’s done her postdoc on this, and essentially what it comes down to is that if you don’t provide your digestive system with anything over a period of time, it will literally shut down. It will literally take those proteins and other enzymes and move them elsewhere, and that’s the problem. When Amy came back from Panama, she had some serious issues digestively where if she introduced a food afterward, she would react to it, and that’s because that gut barrier was now compromised because the defense system in that area was like, “Whoa, what is this? We haven’t had any food for thirty days. What are we supposed to do with this?”

There is a negative side to this story about long-term fasting; that’s why I’m not a huge fan of long-term fasting. I do believe with a 24-hour fast, you don’t get this stuff at all. That’s why you keep your fast to a day. It’s very easy to do. You don’t have to give up your life; just commit to it and do it. It’s very powerful.

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10 Ways to Live Longer

Let’s talk about ten ways to live longer. First of all, maintain a healthy weight, eat less, and do a weekly 24-hour fast. If you do those few things, even if you didn’t exercise ever and you just did that, if you ate 30% less and you did a weekly 24-hour intermittent fast, you would greatly improve your health.

Move every day. Having said that, we need to exercise. It’s very, very important for longevity. If you want to increase your life span, intensity matters. Studies show that a minimum of 100 beats per minute sustain for about 30 minutes five days a week is important. If you go for a walk, make sure you’re getting that huff-and-puff going. Walk up a hill; walk with a backpack on, lift weights, whatever it is. You need to be moving every single day.

The other important reason for this is because as you get older, if you don’t have strength—this is the important stuff: muscle, muscle mass, strength training and resistance training—if you don’t have strength, if you can’t get—I’ve mentioned this before—if you can’t stand up from a seated position, what good is the highest aerobic capacity in the world? If you can’t start walking ’cause you can’t get out of your chair, then what benefit is being able to walk?

You need to strengthen your muscles, and the only way you can do that is through resistance training, and you need to do that, especially as early as possible and as you age. The good news is that it’s never too late to start. If you start and you’re 75, you’ve never worked out before and you start, you literally get the same benefits in terms of increased life span as somebody who’s exercised forever. It’s pretty amazing. The bad news is that if you stop, well then, you’re kind of screwed.

Stay mentally active. Learn a new language; do Sudoku; do crossword puzzles. Do things; learn new things that challenge your mind, that get your mind frustrated. This is very important for developing new neural synapses, new neural connections. This whole concept of neural plasticity, which means that your nerve cells in your brain, your nervous system, can still make connections. Historical thinking said this was impossible after our teens. Well, the reality is that it’s very possible to continue doing this.

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For me, other than learning all this stuff in terms of health, nutrition, and fitness that I continually do, I’m always learning new things about business. My goal is to learn six languages in the course of my life, maybe even more, so right now I’ve got English, French, and Spanish down. My next is going to be German, then Italian, and then maybe we’ll look at Russian. Those are my goals over the next couple of years.

Additionally, I’ve started to learn how to fly. That’s a huge learning curve. I’m being exposed to things that are just wracking my brain. So, I’m constantly, constantly learning new things. It’s so important to continually grow. You’re either growing or you’re dying. If you’re a plant, you’re growing or you’re dying. If you’re a human, it’s the same thing. You need to stay mentally active. You do not want to turn to mush just watching TV all day; that is the quickest way to the grave.

Antiinflammatory diet. We know this now; lots of whole foods, fruits and vegetables, things like turmeric and pretty much all antioxidants, they’re all going to reduce inflammation in the body. And when we have less inflammation in the body, we have less dementia, less Alzheimer’s, less cardiovascular disease, less cancer, less disease.

This is actually surprising. Floss; floss your teeth because gum disease increases your likelihood of developing diabetes twofold. It also leads to higher indicators of blood inflammatory markers and an increased risk of cardiovascular disease. There are bacteria in your mouth, and if that gets into the blood, it can become problematic for things like heart disease. Flossing, yes, flossing can help you live longer.

Get adequate sleep. We slept, on average, nine hours per night in 1910. We now sleep, on average, about seven hours a night. The research shows that we’ve increased mortality with less than six hours a night or more than nine hours per night. Kind of between there, six to nine hours is the sweet spot and it depends. Some people need more, some people need less.

You have to manage your stress. We saw that telomere length is determined in great part by how we manage our stress. Yoga, go for a walk in nature, meditate, and do things to help you give a different meaning to stressful situations. Breathe, deep breathing. We’ve talked about a number of these things before.

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Connection. This is probably the most protective factor for a long life, and this is the big thing with those Blue Zones. They’re all societies in which they’re very community-based. These are people that spend a lot of time with friends and family, people they have deep, meaningful relationships with. You’re three to seven times more likely to die if you’re lonely. We are social beings. We’re not meant to live in isolation; we need to be connected with people we have deep, meaningful relationships with. Again, this connection is on a deep level.

Engage in activities that are meaningful to you. We are happier when we give. It’s not about what you can get from this planet, not what you can get from this lifetime; it’s about what you can give back to make this Earth a better place. I’m very grateful that I’m able to engage in a vocation, in my business, that I absolutely love. That’s meaningful to me because when I can impart this information to you and I know that it’s going to make a difference in your life on some level that brings tremendous meaning to what I do.

It’s not about the money. Research shows that when you reach a certain income level above the poverty line, having more money doesn’t make you happier. It’s about doing things that are meaningful to you. Try to find those activities that will make your life meaningful that will make each day exciting to look forward to.

And, finally, connect with something bigger than yourself, whether this is a mission—my personal mission is to help ten million people, by 2018, live healthier and fitter lives. After that, well, we’ll see where we are. If we need to revise the mission, we’ll do that, and we’ll help more people, or we’ll change it some way. That’s a big mission for me.

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Spirituality. It’s connecting with something bigger than you. Is it God, is it religion, is it something? Whatever it is, we need to identify with something bigger than ourselves because that, a lot of times, will make us do things that we won’t do for ourselves.

These are ten ways to live longer. This is based on what’s coming out of the Blue Zones, based on what’s coming out of the latest research and healthy aging, and this is stuff that we’ve talked about to a great extent in previous modules and stuff you can start doing right now.

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Looking to the Future

What does the future have in store for human beings? Can we live to 200; can we live to an infinite number of years? Well, according to Ray Kurzweil, who was featured in the documentary Transcendent Man, the rate at which technology is growing right now is going to get to a point whereby technology and human beings will be one. He essentially is saying that in the very near feature, we and robots will be the same thing. It’s almost like terminator.

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I know this may not be the most optimistic thing to hear about, but this is what he is predicting. He has over; I can’t even remember how many patents, different technologies… He’s advised the White House on so many different levels. Ray is probably one of the smartest men you could possible ever meet. He’s incredible. If you haven’t seen this movie, watch it. Whether you believe it or not, it doesn’t even matter; just watch it anyway.

Here’s Moore’s Law, which shows how technology grows. In the early 1900s we had the telegraph machine, eventually we got up to the vacuum tube, the transistor, and then in the 1990s, we got the integrated circuit and we started developing computers and now. You can see how this trend was kind of just a normal growth curve.

Technology increases very rapidly. In fact, as of 2012, technology is doubling every 11 months. What that means is that if you buy a computer today, 11 months from now, it will be obsolete. The computer 11 months from now will be twice as fast, twice as small, twice as powerful.

As we go through 2010, 2020, 2030 the rate of change is going to increase even further. This is called Moore’s Law. It’s doubling every 11 months now; it’s going to double every four months, every two months. It’s going to get to a point where it’s going to be doubling to a level we can’t even comprehend.

Think about it this way. There are rural people in Africa who have access to more knowledge now than President Ronald Reagan did during his presidency. You can find anything on an iPhone, information that Ronald Reagan did not have access to in the 1980s. What’s amazing about that is that the cost of everything that went into an iPhone, several millions of dollars but now only a couple hundred bucks. That is the world we’re living in now. And according to Ray Kurzweil, that iPhone eventually will be inside of us, and we will be one with the technology.

I don’t know if I believe that but it’s some interesting stuff that we have coming ahead, and he believes that we can live several 100 years. As this biotechnology advances, all this stuff with telomeres and nanotechnology, there’s some interesting stuff that’s coming up as we move through the next couple years.

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Coming in Module 11So, that is it for Module 10. I hope you’ve enjoyed this module on detoxification, life extension, and fasting. In Module 11 we’re going to focus on inner health. We’re going to be talking a lot about psychology and the mind.

We’re going to look at how you can heal or create disease based on your thoughts and feelings, how to fortify your brain to prevent Alzheimer’s and dementia. Again, these are leading causes of death in North America that do not exist in the developing world.

And we’ll look at some tactics to overcome food addition. We’ll look at the psychological reasons for food addiction and how to overcome those. So, do not miss Module 11. You’re going to love it. Thanks again for tuning in, sticking with me, and we’ll talk to you in Module 11.

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MODULE #10 - Lesson 4 - Amazon S3€¦ · uper utrition Academy MLE 10 - Lesson ... 30% fewer calories, ... Super Nutrition Academy MODULE 10 - Lesson 4