Apr 11 2016 56 mins 191
Intermittent fasting—alternating days in which you fast or eat only a few hundred calories a day—may have significant long-term health benefits, according to some researchers. Mark Mattson is a leading expert on intermittent fasting, and one of its proponents on a personal level as well. As a neurosciences professor at Johns Hopkins University, and chief of the laboratory of neurosciences at the National Institute on Aging (NIA), Mattson is particularly interested in how fasting can improve cognitive function and reduce the risk of neurodegenerative diseases. Intermittent fasting might play a role in preventing or postponing neurodegenerative disorders such as Alzheimer’s, which fifty percent of Americans living into their eighties are predicted to get. In this episode, Mattson talks with IHMC Director Ken Ford and IHMC visiting research scientist Dominic D’Agostino about the benefits of fasting and the physiological mechanisms behind those benefits. Mattson is a prolific scientific researcher, and you can find links to some of his work at Mattson ARR 2015 ; Mattson Cell Metabolism 2012 ; and Mattson Sci Amer 2015. Mattson recently delivered an excellent lecture at IHMC on intermittent fasting and optimizing cognitive performance: http://tinyurl.com/zc2xxhc . You can also find his TED talk at http://tinyurl.com/nt24z5p . For more information on Mattson’s career and research, check out his Wikipedia page: http://tinyurl.com/gmpd3we 1:30 : Ford says, “Intermittent fasting has become very popular and Mark Mattson is, in our view, the premier authority on this matter.” 2:30 : Ford reads iTunes five-star review from “Carl”: “Really smart, really interesting people being interviewed by the same. IHMC is a fascinating place, and attracts like-minded people.” 3:57 : Mattson’s interest in science began in ninth grade, when he wrote an essay on cryopreservation. 4:29 : He got interested in aging during his Ph.D., while studying developmental neurobiology and cell death. 6:37 : Mattson spent eleven years at the University of Kentucky at the Sanders Brown Center on Aging. 7:20 : Mattson explains the basic rationale behind intermittent fasting: If you challenge yourself/cells bio-energetically through exercise or fasting, nerve cells respond adaptively—and pathways are activated that increase neuronal resistance to stress and age-related neurodegenerative disorders. 8:10 : Mattson conducted studies in which he subjected animals to alternative day fasting, with a 10-25 percent calorie-restricted diet on the days in which they ate. “If you repeat that when animals are young, they live 30 percent longer.” The animals’ nerve cells were more resistant to degeneration. 10:10 : Mattson explains the “5:2 ” study: There were one hundred women in two groups: one group ate 25 percent fewer calories daily; the other group ate only 500 calories/day for two days. 10:57 : The take-home message: “Women on the 5:2 diet lost more body fat, retained more lean muscle mass, and had an improvement in glucose regulation. This is consistent with what we know about fasting in terms of general energy metabolism.” 12:08 : Fasting for 12 or more hours causes fatty acids to go into the blood stream/liver and are converted into ketones, which are a good alternative energy source for cells. 13:00 : Mattson describes how fasting may benefit the brain. 14:20 : Mattson talks about three types of fasting regimens: the 5:2 diet; alternate day fasting (500-600 calories on “fasting” days); and time-restricted feeding, where you limit time window that you take in calories to six to eight hours. 16:58 : Mattson explains the following dietary “myths”: breakfast is the most important meal of the day; it’s necessary to eat three meals a day; it’s healthier to eat mini meals throughout the day than one or two big meals. “Largely this isn’t based on any good science that we can find.” 17:44 : Fasting can elevate ketones [...]
