Is intermittent fasting the best way to heal your gut? With Dr. Will Cole.

PS

Paul Saladino1h 7m · 2021-03-30

Claims Made

129

Claims Supported

111

Support Rate

86%

Support rate

111 of 129 claims supported

111 supported18 partial / not

Claims from this content

108

Well SupportedHelix Sleep mattresses and pillows are tailored to individual sleep needs assessed through a quiz.Well SupportedRegenerative agriculture practices improve soil organic matter, leading to more nutritious food.Well SupportedHeart and Soil's 'Skin Hair and Nails' product, containing trachea and scapular cartilage, liver, and bone marrow, is beneficial for skin, hair, nails, bones, and joints.Well SupportedMeat and organs are nutrient-rich foods essential for muscles, bones, vitality, energy, libido, and mood.Well Supported

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A. Volkovreader

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

Belcampo's regenerative agriculture practices result in meat that is higher in nutrients and healthy fats, and is climate positive and carbon negative.

Well SupportedA baseline intake of at least 150 grams of carbohydrates per day is recommended, with active individuals potentially benefiting from 300 grams daily.

Well SupportedOrgan meats, including liver, heart, kidney, pancreas, and spleen, are nutritionally dense and were historically consumed immediately after an animal was killed.

Well SupportedIslamic fasting, such as during Ramadan, can lead to an increased abundance of Akkermansia muciniphila and Bacteroides fragilis group.

Well SupportedThe speaker generally eats within a six-hour window, consuming two meals in the morning and early afternoon, and then fasting for the remainder of the day.

Well SupportedFasting can suppress MTOR, a gene linked to multiple health benefits.

Well SupportedFructose from fruit is not significantly harmful to humans and may be a beneficial component of a healthy diet.

Well SupportedFructose in a food matrix, like maple syrup or honey, may preserve nitric oxide precursors, especially darker, less processed forms.

Well SupportedCycling between anabolism and catabolism may be crucial for health as both mTOR and autophagy are toxic in extreme quantities.

Well SupportedFructose is present in our diets as an evolutionary holdover from primate ancestors, lacking current value for the organism.

Well SupportedIntermittent fasting supports pro-antioxidant pathways, autophagy, stem cell activity, BDNF, neuroplasticity, and mitochondrial biogenesis.

Well SupportedIntermittent fasting, including 24-hour fasts, has benefits for IGF-1 levels.

Not SupportedPaul Saladino avoids mushrooms and foods like leaves, stems, roots, and seeds that contain defense chemicals.

Well SupportedVarying macronutrients and eating windows can beneficially modulate metabolism.

Well SupportedFasting has historically been a part of almost all cultures, suggesting it was learned through trial and error to be a healthy practice.

Well SupportedJuve's new devices feature Recovery Plus mode with pulsed near-infrared light for cellular healing and Ambient mode for supporting sleep and circadian rhythms.

Partially SupportedIndividuals should find a carbohydrate source like rice or potatoes that makes them feel their best and should not fear fructose.

Partially SupportedIncluding carbohydrates, specifically fruit and honey, in the diet improves metabolic health and well-being after a zero-fiber diet.

Partially SupportedIntegrating fasting protocols can lead to a quantifiable resetting of the microbiome, including increases in Akkermansia.

Partially SupportedIntermittent fasting triggers adaptive cellular responses that improve glucose regulation, increase stress resistance, suppress inflammation, and enhance DNA repair.

Partially SupportedIntermittent fasting may help restructure the gut and could be beneficial for individuals with gut issues.

Well SupportedThe longest medically-supervised water fast was 382 days, involving water, a multivitamin, and electrolytes.

Partially SupportedConsuming up to 150 grams of carbohydrates may not cause severe flare-ups in insulin-resistant individuals but will likely result in feeling less optimal.

Partially SupportedThe key to weight loss and improved metabolic health is to get healthy first by changing metabolic health, rather than solely focusing on caloric restriction.

Well SupportedIntermittent fasting and ketogenic diets can lead to fat loss through improved metabolic flexibility.

Well SupportedAchieving metabolic flexibility increases awareness of food's effects and the ability to go longer without eating.

Well SupportedIntermittent fasting can restructure the gut microbiome and prevent retinopathy, leading to prolonged survival in dbdb mice.

Partially SupportedFasting can change the gut microbiome with beneficial clinical consequences.

Partially SupportedTherapeutic use of deep ketosis or fasting can be beneficial for a time to reset the body, after which a cyclical or maintenance approach is often better.

Well SupportedA 12-hour eating window with a 12-hour fasting period (12-12 time-restricted feeding) is an effective approach to fasting.

Well SupportedAn extended overnight fast of at least 13 hours, starting around 7-8 p.m., is important for gut health and potentially the microbiome.

Partially SupportedBeta-hydroxybutyrate (BHB) is a potent endogenous anti-inflammatory agent that can help lower inflammatory markers like NF-kappa B and NLRP3 inflammasome.

Partially SupportedTime-restricted feeding, specifically a 17-hour fast, can support gut-brain healing pathways, cardiac metabolic markers, and Akkermansia bacteria colonies.

Partially SupportedMetabolic flexibility allows for greater flexibility in pivoting in and out of states like ketosis.

Partially SupportedWhite rice is lower in lectins and easier to digest than some other grains.

Partially SupportedAn individual with metabolic inflexibility has unreliable intuition regarding food choices.

Partially SupportedIntermittent fasting can mitigate concerns about overstimulating mTOR from meat consumption.

Partially SupportedIndividuals with insulin resistance or metabolic issues may feel better on the lower end of carbohydrate intake.

Partially SupportedTime-restricted feeding, hypocaloric feeding, and caloric restriction are distinct nutritional strategies not covered by dietary restriction alone.

Partially SupportedWhole food fruits are less problematic than concentrated fructose sources like agave nectar for insulin-resistant individuals.

Not SupportedConflating all fructose sources as bad, based on studies of high-fructose corn syrup, is dangerous and evolutionarily inconsistent.

Well SupportedImproving sleep quality is a significant positive change.

Partially SupportedConsuming organ meats can improve mental clarity, libido, sleep, and emotional poise.

Well SupportedVisceral fat, located around organs, is strongly associated with metabolic disease.

Partially Supported500 calories of low-quality food versus 500 calories of high-quality food have different biochemical and hormonal effects.

Partially SupportedThe probability of an obese person achieving normal body weight through traditional caloric restriction is low.

Partially SupportedHealth needs and optimal protocols can change over time, requiring adaptation of diet and lifestyle choices.

Partially SupportedConstant high mTOR activation, often seen with a Western diet, contributes to disease.

Partially SupportedAncestral diets included organ meats, bone meal, collagen, trachea, and scapula, which are key to optimal human health.

Partially SupportedWhite rice, primarily amylose with low fiber, may be reasonable for some individuals.

Partially SupportedInsatiable cravings and anger can masquerade as intuition, leading to unhealthy food choices.

Partially SupportedIntermittent fasting, with periods of 18-20 hours without eating, aligns with human genetics and evolution.

Partially SupportedWhite rice is lower in lectins and easier to digest than other rice varieties.

Partially SupportedPausing and being still can lead to profound physiological benefits by calming inflammation and untangling dysregulated pathways.

Partially SupportedPeople should be encouraged towards a long, healthy, vibrant life rather than shaming or normalizing health problems.

Partially SupportedVisceral fat can be significantly reduced over six to 35 weeks by changing dietary food quality alone, leading to correlated improvements in metabolic health.

Partially SupportedAchieving health should precede weight loss, as dieting into health is unsustainable and leads to misery, fatigue, and cravings.

Partially SupportedIntuitive eating and mindfulness around food and wellness are important components of a wellness approach that avoids feelings of restriction and misery.

Not SupportedThe societal idea of not having food on demand is considered disordered eating in American society.

Not SupportedMetabolically healthy individuals do not need to fear carbohydrates, and the dogma that all carbs cause diabetes is incorrect.

Partially SupportedChanging food quality and eating windows can improve cardiometabolic markers within months, without necessarily changing total caloric intake.

Partially SupportedSeed oils have different metabolic and signaling effects compared to animal fats, impacting mitochondria, cell membranes, cardiolipin, hypothalamus signaling, and LDL composition.

Partially SupportedExperimenting with different starches, including white rice, can be beneficial for some individuals, particularly women around their cycle.

Partially SupportedClean carbohydrate cycling involves consuming 75-150 grams of carbohydrates from whole, real foods.

Partially SupportedImproving gut health by providing rest, optimizing micronutrients, and eliminating toxic foods makes it easier to achieve satiety and a sustainable caloric deficit or improve overall metabolism.

Partially SupportedThe quality of food dictates its impact on biochemistry, hormones, and the microbiome, not just calories.

Partially SupportedExcessive fiber intake can cause problems, and fiber from fruits is likely easier to digest than fiber from grains, beans, nuts, seeds, or leafy greens.

Partially SupportedAncient physicians used fasting for healing, a practice now being substantiated by modern science.

Partially SupportedResilience capacity to rebound and improve metabolic health markers can happen relatively quickly by making simple changes to food quality and eating windows.

Partially SupportedFasting is described as 'the physician within,' enabling the body's inner doctor to recalibrate by providing stillness and time for repair.

Partially SupportedIntermittent fasting is a free tool that can profoundly improve health outcomes.

Not SupportedThe concept of 'intuitive eating' is often used without understanding its origins, sometimes leading to the normalization of metabolic disorders.

Partially SupportedPeriods of recovery eating and sleeping are associated with increased glucose, insulin, mTOR, protein synthesis, and mitochondrial biogenesis, which is the opposite of fasting.

Partially SupportedIntermittent fasting benefits are not solely due to caloric restriction and should not be conflated with diet culture.

Partially SupportedIt is possible to fast too much.

Partially SupportedIndividuals should experiment with carbohydrate intake and monitor their body's response in terms of energy, sex drive, sleep, and digestion to determine what works best for them.

Not SupportedConventional diets focusing solely on caloric restriction often fail long-term due to neglecting micronutrients, seed oils, and nutrients in animal meat and organs.

Partially SupportedInflammatory and disruptive foods contribute to the body's inability to repair itself.

Partially SupportedA cyclical approach to carbohydrate intake can be beneficial.

Partially SupportedIndividuals should find their personal optimal carbohydrate intake based on how they feel.

Not SupportedThe claim that humans absolutely need fiber for a healthy microbiome is questionable, given that intermittent fasting, a zero-fiber diet, improves beneficial gut flora.

Not SupportedRushing into advanced fasting protocols without adequate metabolic flexibility can be counterproductive.

Not SupportedStaying in ketosis, an ice bath, sauna, burst training, or fasting all day for too long is not beneficial.

Partially SupportedEvolutionary and hunter-gatherer patterns suggest that occasional breaks from protein and meat consumption are beneficial.

Partially SupportedIntermittent fasting and ketogenic diets can lower neuroinflammation, benefiting conditions like anxiety, depression, and brain fog.

Partially SupportedCycling ketosis daily or semi-daily works best for Will Cole's health journey.

Partially SupportedFasting promotes healing by upregulating the body's house-cleaning systems, improving protein and mitochondria, and supporting autophagy.

Partially SupportedMetabolic flexibility varies among individuals, and adjustments to fasting practices should be made to suit personal needs.

Partially SupportedVisceral fat levels and fasting IGF-1 are important biomarkers to assess health.

Partially SupportedAdequate hydration, good sleep, stress management, and electrolyte support are crucial during metabolic adaptation to fasting.

Partially SupportedFasting is encoded in human DNA and can help upregulate and support biological pathways that are not optimized in modern lifestyles.

Not SupportedIntuitive eating, when practiced by the average person without disordered eating, may drive inflammation, insulin resistance, chronic health problems, gut issues, and autoimmune problems.

Not SupportedHigh amounts of sugar, especially fructose like in agave nectar, can be problematic for insulin-resistant individuals.

Partially SupportedTime-restricted feeding can help down-regulate dysbiosis and chronic inflammatory cascades in individuals with inflammatory GI issues and metabolic problems.

Partially SupportedSustainable energy and fat adaptation require a consistent fat-for-fuel strategy, not just intermittent clean carb cycling.

Partially SupportedKetosis and intermittent fasting are hormetic states that improve resilience, similar to HIIT, sauna, and cold therapy.

Partially SupportedIndividuals who are not metabolically sound will be misled by intuitive eating.

Partially SupportedWhat serves an individual's health now may not serve them in the future as health and gut function evolve.

Partially SupportedIntermittent fasting and ketogenic approaches, leading to beta-hydroxybutyrate production, are emerging as tools to lower visceral fat and improve cardiometabolic markers.

Partially SupportedFor individuals who are diabetic or metabolically disordered, ketosis and carbohydrate restriction can be beneficial, with the goal of eventually regaining metabolic flexibility and health to reincorporate carbohydrates.

Partially SupportedA gradual, multi-week approach to implementing time-restricted eating is recommended for success and lifestyle change.

Partially SupportedMany individuals have gut dysbiosis characterized by overgrowths of gram-negative bacteria, which are high in lipopolysaccharides and associated with SIBO and SIFO.

Partially SupportedIntermittent fasting should be approached with grace and flexibility, recognizing that 'more is not always better' and it's acceptable to vary fasting frequency.

Partially SupportedImproving food quality and incorporating eating windows can lead to weight loss and improved health markers, even if eating more than before.