Intermittent Fasting – Podcast #21

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Intermittent fasting is quickly becoming a popular fad which is a pattern of diet wherein one cycles from skipping meals to eating.  This can be very beneficial for cellular health and in recycling stored fats in our body.  But is intermittent fasting for everyone?  Is there a downside to it?  Which type of intermittent fasting would be right for you for best results?

In this podcast, learn more about the different aspects of intermittent fasting as Dr. Justin and Dr. Baris talk about it in detail.  Find out more about nutritional ketosis as well as other types of intermittent fast protocols, the precautions and the best type of approach depending on one’s state of health.


In this episode we cover:

05:14   Aspects of intermittent fasting

08:13   Nutritional Ketosis

18:46   Warrior Diet and the 4-Hour Body

26:37   Glycation

29:06   Cellular Autophagy

34:45   Intermittent Fasting:  Where to start?








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Baris Harvey:  Thank you guys for tuning in to another episode of Beyond Wellness Radio.  In today’s show we are talking about intermittent fasting.  We are going to give you a quick show.  Give you some details on the 101 on intermittent fasting.  But first, I highly recommend you guys to go to where you can find all of our links.  Definitely sign up.  Get the updates before anyone else.  If you know this you go to ITunes, or you go to Stitcher where you can find us.  You will get the show a little bit more advanced.  If you sign up to the newsletter you will see the popup on YouTube and you will see the opinion on our blog first there.  We are like two episodes in advance.  So get the details first.  Make sure you go to and signup.  Another thing, make sure that you check out the other sites that we have: where you can find a lot of great information right by Dr. Justin.  And you can even signup and get a free 15-minute consultation with him.  If you guys know the story the way I met Dr. Justin was by becoming a client of his.  So he has a lot of great information.  If you see him locally that is also awesome as well.  But you can actually see him wherever you are in the country.   So make sure you go to and go to as well to find out everything that I have.  I have a lot of great food pictures as well.  So I can really help you when it comes to creating great healthy dishes.  But also I can dive into the mindset and get into how to do this real food thing and fix it in the mindset point.  And then so we have other things as well, a lot of great information.  So again and you can find our links to all those there.  Dr. Justin, do you want to add anything else?

Justin Marchegiani:  Yes, also again my big passion is thyroid issues.  So if anyone is having low thyroid symptoms, what could those be?  Thinning of the outer third of the eyebrows, hair loss, cold hands or feet, fatigue, mood or memory issues or just kind of not feeling like yourself.  Typically there is a thyroid/adrenal connection there.  And if you think you are one of those people go to and check out the free video series so you can get more information to help improve your health.

Baris Harvey:  Yes, awesome.  So what we want to talk about today is intermittent fasting.  And we will go through what is intermittent fasting, the pros and the cons and what not.  So to begin, Dr. Justin, what did you have for breakfast today?

Justin Marchegiani:  Well, actually this is perfect timing because we just figured out five minutes ago we are going to talk about intermittent fasting but I am actually intermittent fasting today.  Actually you call it Bulletproof fasting where I am using Dave Asprey Bulletproof Coffee with the MCT and the grass-fed butter.  And I guess we can talk about how that plays into intermittent fasting as a means of producing more ketones.  Because the goal of fasting essentially is it is more of a modified protein fast where we are kind of using fat for fuel.  And ideally starts to rev up this mechanism known as cellular autophagy where we are starting to recycle proteins.  And one of the awesome benefits is activating these really cool stem cells to kind of have an anti-aging effect.

Baris Harvey:  Awesome.  Yes.  So I kind of did the same thing.  On Mondays and Wednesdays I have 6 am workouts.  So I wake up at like 5 o’clock and I will have some Chameleon Cold-Brew with some coconut cream.  And I just have for my pre-workout just because it is kind of hard to get the body moving when it is so dark outside.  So a little bit of caffeine and add some fat because I did not want my stomach to be growling while I was trying to work out.

Justin Marchegiani:  Yes.

Baris Harvey:  So, somewhat of a similar idea.  Getting some of the fats in and sustain in having some satiation while still kind of using your body’s fat for fuel rather than having to go into different sources.

Justin Marchegiani:  Yes, I love that Chameleon Cold-Brew.  I mix that with a grass-fed whey protein a lot and it is a nice way to get out and just kind of get a nice little kick.

Baris Harvey:  Yes and it is tasty, too.

Justin Marchegiani:  Yes, absolutely.

Baris Harvey:  So what is the deal with intermittent fasting?  Why is it starting to become so popular?  Or what is kind of the overall structure of intermittent fasting?

Justin Marchegiani:  So basically, fasting is nothing more than a means of trying to modify or reduce protein intake.  That is one of the key components.  The reason why we want to modify and reduce protein intake is because we want to activate this mechanism known as cellular autophagy.  We want to start recycling proteins so our body will start looking at like old protein in the body or damaged protein from muscle tissues, etc.  And it will start using that and recycling it.  And the research shows that certain stem cells that are activated, the stem cells are like kind of your body’s kind of key to staying healthy and young, right?  It is kind of like the blueprint for healthy cells.  So that is kind of one of the really cool things as you modify the protein we have this nice anti-aging stem cell effect.  And now there are a couple of things with that.  Because when we are just fasting by itself there is a stress response to it.  And a lot of people that have adrenal fatigue or having health issues or blood sugar issues or disglycemia they may not be able to take advantage of fasting for instance because they get this adrenal response their blood sugar drops and they do not have the ability to hold that blood sugar in a healthy place and they get this adrenalin or catecholamine response and they feel like anxiety, jitteriness.  They may feel just not like themselves.  That is kind of one aspect to intermittent fasting.  And then I can go into one level of fasting that I use to step it up one notch to getting better results.  But I will just stop there so you can breakdown some of those aspects there, Baris.

Baris Harvey:  Uh-hmm.  So, it seems like there are different ways to fast and intermittent fast.  Well, there is like some specific popular types.  So basically, we know that fast is not eating and breaking a fast is usually called that is what breakfast is.  So I think real quickly you can go into what I guess a more popular intermittent fast style would be when you would stop eating and when you continue to eat.  And then also kind of the way that you are doing it which is so much similar but a little bit easier on the body because you are sustaining some satiation.  So kind of like the popular stop eating maybe at dinner and not eating for lunch and then kind of go into the way that you do which is so much simpler.  It is just a little bit different.

Justin Marchegiani:  Exactly.  I basically stopped eating around 7 or 8 pm the night before and then I just would not eat until 2 or 3 pm the next day.  So it is about a 20-hour fast.

Baris Harvey:  Uh-hum.

Justin Marchegiani:  Now it is important to know like when you go on a low carbohydrate diet your body almost goes into that same type of fasting physiology, right?  So a lot of people in this ketogenic type of mindset they have used the term like nutritional ketosis.  I like that term because it shows that your body is going into ketosis.  But it is going into ketosis while you are actually eating.  So we look at like a low carbohydrate type of approach is like nutritional ketosis.  And then we look at fasting or intermittent fasting or even starvation as ketosis, right?

Baris Harvey:  Uh-hmm.

Justin Marchegiani:  The difference between starving yourself and doing a low calorie diet is the idea that we are sparing our muscle breakdown.  So like intermittent fasting, we are tapping into some of the protein recycling benefits which activate the stem cells, increase growth hormone, helps with insulin sensitivity, and leptin sensitivity so allowing us to have to squirt out less insulin to bring glucose into our cells.  That is important because the more insulin we squirt out the more the other calories go into our fats instead of our mitochondria.  So we want to take advantage of ketosis but we do not want to take advantage of it long-term fasting or long-term starvation because then we start eating up our muscles.  So if we can do nutritional ketosis, some people, some people may not be able to do that all the time because their activity and stress is a little too high.  Some may have to cycle in and out and then some may come in with punctuated intermittent fasting.  Like I recommend where you take a day or two out of the week and you do it.  Now my biggest problem with a lot of people especially in the Bulletproof community if they live every day on a Bulletproof intermittent fasting.

Baris Harvey:  Yes.

Justin Marchegiani:  I do not recommend that because all of your brain chemicals are made out of amino acids.  So if you are super stressed, you are an executive, you are doing all these different things well it may not be the best thing for you to live your live on a Bulletproof intermittent fast.

Baris Harvey:  Yes.

Justin Marchegiani:  Now, I still do the Bulletproof intermittent fasting and/or just MCT or butter in your coffee.  Caveman Coffee, there are a lot of different marketing thing out there.  But I do that and I do it on the days where I eat.  And I also do it typically one day a week on days during the week.  I will choose one day to do a Bulletproof intermittent fast or every now and then I will just do a straight intermittent fast with no food at all as a means to get that anti-aging cellular autophagy, stems cell, insulin sensitivity, leptin sensitivity type of health benefit.

Baris Harvey:  Uh-hum.

Justin Marchegiani:  I will let you kind of break that down there and we will go back into it.  I want to make sure we say everything a couple of times for our listeners to grab it.

Baris Harvey:  Okay.  Yes, definitely.  So you are talking about the Bulletproof fast and so basically what is happening there is your coffee and butter you can kind of do somewhat similar thing with cream.  But basically what you are trying to do is limit the amount of carbohydrates and protein that you get.  Mostly just get in fats so that way you are not creating an insulin response.  So that way you can continue to use your fat for fuel, also some MCT oil as well.  I almost forgot about that one.  And what you mentioned was you do not do that everyday.  And a lot of people do that probably too often.

Justin Marchegiani:  Yes.

Baris Harvey:  Which is good when it comes to calories and in consuming a certain amount of fuel, then you are going to get some good fats but at the same time you could be lacking some nutrients if you are doing that on a daily basis.  And even if you have something as simple as eggs, bacon and some sautéed spinach which is a super easy breakfast to make, you are eating a lot more vitamins and mineral in that than you are with butter and coffee and MCT oil, yes.

Justin Marchegiani:  Exactly.  Like calories do matter in the perspective that if you are eating real food all of those calories are going to have real nutrition.  Whereas if you are eating junk food, processed food you can eat a whole bunch of calories with no nutrition and you can go too low on the calories which a lot of people do when they intermittent fast.  And that low calorie type of set-up will cause your thyroid to slow down.  It will tell your genes that you are in a stress response and you will start making more cortisol.  And when your body is low on glucose and you are having a hard time using ketones, it uses protein and some fats and would go into a process known as gluconeogenesis.  And gluconeogenesis is cortisol-dependent.  Now that is not a big deal.  But the reason why it can be a big deal is because if you have adrenal fatigue and you are not spitting out more than 23 units of cortisol a day, well, there is a problem.  Because then you are not going to be able to activate gluconeogenesis as well.  And if you are in a stressed out response there is a good chance that you are probably not keto-adapted.

Baris Harvey:  Yes.

Justin Marchegiani:  So if you start jumping into your physiology and say, “Hey! Start burning fat for fuel.”  And then you do not have the metabolic background to shift because your body is not used to burning fat for fuel.  And if your thyroid is already weak and if your adrenals are already weak then you are not going to have the mechanisms to start pushing the right hormones to switch that, switch you know from burning sugar to burning fat.  And there can be a whole bunch of symptoms.  And there can be a whole bunch of more damage that ever occurs because you are not ready yet.  It is like going out and wanting to run this marathon and you just jump into running a marathon the next day.  You are going to feel pretty crappy when that marathon is done even if you get the chance to finish it.

Baris Harvey:  Yes, definitely.  I will tell you one thing, that is not going to be me.  I am not going to run a marathon tomorrow because I have not trained.

Justin Marchegiani:  Yes.

Baris Harvey:  So, what about someone who just randomly skips meals?  I know for me because I eat the right foods and I practice a specific way, I can do that mechanism, randomly skip meals and on some days I will be on intermittent fasting without necessarily trying to.

Justin Marchegiani:  Yes.

Baris Harvey:  Although I do not do that often just because I have been training for sports.  So how does just a randomness kind of a thing come into play?

Justin Marchegiani:  Yes, so that is kind of like Mark’s Daily Apple.  Mark Sisson.  Mark Sisson talks about that a lot in his blogs.  Kind of like a random, “Hey, you are going to the airport and let us just avoid the airport food and just fast.”  I think that is great.  I think if you are healthy, it is really, really good.  And that is kind of what I do.  Just my biggest thing is though all calories have nutrients and your physiology, your Krebs cycle, the electron transport chain, all of your cells they run off of nutrition.  So if those skipping a meal happen enough where you are continually under consuming calories and that basically, all that means to me is less nutrients.  It is like trying to get your car to perform better when there is less gas in the tank.

Baris Harvey:  Yes, exactly.

Justin Marchegiani:  It is like you only have enough gas in the tank for like 200 miles but you want to take a 300-mile trip.  And I guess the body is different because there are already storage systems in place.  But the body does not have a whole bunch of storage for nutrition.  It may have storage for glucose.  It may have storage of fat in our body.  It may storage of amino acids in our muscle tissue.  It may have some storage of vitamin A and some fat soluble nutrient in the liver.  But it does not have a whole bunch of storage of magnesium, maybe in the bone.  It can catabolize the bone tissue and such.  But it does not have a whole bunch of storage of these other nutrients.  So it is important to know though, if you are continually doing that you are not going to be getting the nutrition that you need.  So I think it is great if it is sporadic.  I think if you are not healthy and you know your adrenals are out of whack and you know your thyroid is out of whack, it probably is not the best time to try this.  I think if you are healthy I think it is great, like you and me.  We can do it.  On my stressed out days though, I do not do it because I do not want my blood sugar to drop.  I do not want to get anxiety.  I do not want to feel like I cannot focus.  I want to feel like I am on point.  So I know I need nutrition to run those metabolic pathways.  So figure out where you are at.  My first thing is when you think you are ready to try it, try it on a non-stressful day.  Try it on the Sunday when you and your wife or you and your friend and you kick back and you watch a movie in the morning or you go for a gentle walk or you are spending some quality time with your family and it is non-stressful, try it then first.

Baris Harvey:  And so if you are a Raider fan like me it is probably not a good idea to do that on a Sunday because I will be stressed out.

Justin Marchegiani:  Yes, you may be a little stressed.

Baris Harvey:  Yes, definitely.  So that is something that I like to do as well.  So sometimes I do random and sometimes I have days that I already know that I am going to choose to do some intermittent fasting.  And like you mentioned, you like to kind of do something like alternate your days, right?  Where you have most of your days where you are just eating normally when you get hungry.  You know your three or four meals a day.  And then you have other days where you kind of planned out where you are going to have 16 hours of not eating and an 8-hour window of when you eat.  One way and we can kind of bring this in and see how this might work for some people.  When I used to be a personal trainer, one of my buddies who worked out with me he started getting some results switching a little bit into this way.  He read this book called like a “Warrior Diet” or something like that.

Justin Marchegiani:  Yes.

Baris Harvey:  It is basically a 20-hour area of fasting and a 4-hour feeding window and basically he has devoured one meal a day but it was just a giant meal.

Justin Marchegiani:  Yes.

Baris Harvey:  And it might make a difference, maybe not that much to the macronutrients but I know that we were training hard so I think he just ate like everything that he made.  (Laughs)

Justin Marchegiani:  Yes.

Baris Harvey:  Or whatever like an entire day’s worth of food.  It was a very mixed macronutrient ratio.  Tell me a little bit about the “Warrior Diet” and kind of how that intermittent fasting works?  I think a lot of that stuff kind of sparked from there as well.

Justin Marchegiani:  Yes that is Ori Hofmekler who wrote that book.  And he was interviewed on Mercola regarding some intermittent fasting stuff.  Tim Ferriss kind of talked about this in “The 4-Hour Body”.  But basically, when you look at the scientific literature there is some evidence of over feeding in a short period of time like this that it can actually increase thyroid hormone.  So I think some of the benefit that you are getting is you are getting the intermittent fasting benefit and then you are getting this massive calorie binge that comes in and actually will stimulate thyroid hormone.  Because you are just telling your body you are super abundance, lots of nutrition, lots of calories and you get this thyroid effect.  Now Tim Ferriss actually referenced that in “The 4-Hour Body.”  Now I am not a fan of what Tim Ferriss does for his cheat day.  I think it is terrible because you get a lot of people that are gluten-sensitive.  They get a massive inflammatory spike.  You know cytokines and interleukins.  It takes 4 or 5 days to come back down and another day or two later you will be back on your cheat day.  So you constantly live in this 80% of window where you are constantly inflamed and there is 10 or 20% window of like you finally get back on track and then the cheat day is the next day and it is like another binge.  And then if you are gluten-sensitive which the majority of population is, this research showing those antibodies can stay elevated for up to six months.  So I do not recommend the Tim Ferriss type of binge but in that can be very helpful if you are choosing anti-inflammatory foods and staying away from crazy food allergens.  That can be good.  I had a nice little binge on Saturday and like I had sliders, grass-fed burger sliders with lettuce for a bun.  I had like Moscow mule.  I had some dark chocolate.  I had a kombucha.  I had Hail Merry Tart.   You know all pretty hypoallergenic.  Maybe a little bit higher in some of the carbs but I did a Tabata and I did some Kettlebell swings in between just to keep my glut-4 receptors up so I can suck in that blood sugar.  So I would not get a massive blood sugar dip.  And I felt my blood sugar a little wacky where when you are used to feeling so good and you feel just a little bit of an underlying jitter and anxiety, you are like, “Man, it is not worth it.”  Because when you are so used to feeling good it is like driving around like in a Lexus or like a Tesla or a really nice car and then you jumped back into a Honda.  And you are like, “Hey, it is a good ride, nothing is wrong with driving a Honda, right?”  I mean I drove a Honda for years.  Well, it is not quite a Lexus though.  And when you are used to driving a Lexus it is like you do not quite want to compromise.  So that is kind of my analogy with performance.

Baris Harvey:  Uh-hmm.

Justin Marchegiani:  Once you get to that high level it is like you just are not quite ready to go back to that.

Baris Harvey:  Yes, exactly.  So the recommendation is not to go to Little Caesar’s and get to find all their pizzas and eat those.

Justin Marchegiani:  Yes, I mean like for instance I am not saying that you got to be a health zealot.  There are some people out there that cannot afford to cheat a little bit but, hey!  Go to BJ’s Brewery and get their gluten-free pizza that is made out of rice flour.  You know, you are a Paul Jaminet person, right?  Hey, that is a safe starch.  Now there is a potential cross reactivity for some people and it is high glycemic and could cause blood sugar swings.  But, hey good, better, best.  Is it better than going to Little Caesar’s?  Hell, yes!

Baris Harvey:  Yes.  It probably tastes a lot better as well, too.

Justin Marchegiani:  Yes and you will feel a heck a lot better afterwards.

Baris Harvey:  Uh-hmm.

Justin Marchegiani:  I mean I am still suffering from, I got a little skin lesion on my chest from where I got exposed to gluten two weeks ago.  And I just sit out in my cot, man!  It is a reminder like I got gluten.  I did not even think it was gluten.  I think it was corn gluten.  So it is like, that is technically gluten-free.  So those are just nice little reminders for me not to be even more perfect sometimes.

Baris Harvey:  Yes, definitely.  So you talked about like when you would splurge and have like this binge.  You can have some elevation of some thyroid hormone.  What would you say are some of the negative or some of the cons of intermittent fasting might be?

Justin Marchegiani:  You know, Baris I just want you to take just one minute here just to talk about your experience with intermittent fasting, okay?

Baris Harvey:  Oh, awesome.  So I have done some of the Bulletproof type of intermittent fasting and I have not really used Dave’s Coffee per se.  But I have done the idea.  Sometimes even just using chai tea just because it tastes so much better to me.  I am not really a coffee fan.  I think I drink some coffee when I was little and I would say, “Oh, this is what our grown-ups are drinking.”  I had some black coffee and it was disgusting for me.  So I think that kind of stuck with me.

Justin Marchegiani: Uh-hmm.

Baris Harvey:  But that is why I like the Chameleon Cold-Brew because it tastes a little bit better.  But I have done even just using like I said the chai tea and some grass-fed raw cream which is a little bit expensive but it tastes amazing.

Justin Marchegiani:  Yes it can be.

Baris Harvey:  And yes my brain is like fully turned on and I usually do it on days that I am not training just because I will usually want to eat a lot more.  But like I said, I kind of did intermittent fasting this morning, just did some coffee and some coconut cream before my workout in the morning.  I did a full workout and I feel fine.  I have not eaten since and I feel good.  And I will probably eat a lot later on today just because I did train today.  So I am going to eat more.  But yes, I feel, it was very convenient especially for somebody who likes to cook and not just cook bland food but actually get creative in the kitchen sometimes.  Sometimes that takes extra energy.  Sometimes that takes separate dishes and I do not like to do dishes but it is helpful when one of your meals if pretty convenient and easy.  It makes it easier throughout the rest of the day to actually, hey, now you have to plan two meals instead of three and get more creative.  And in order to get back those nutrients I will just eat more.  And I am totally fine with that because I work out.

Justin Marchegiani:  Nice, nice.  So I wanted to touch base.  A lot of people in the intermittent fasting community you know a lot of the benefit comes from the fact that you are cutting calories, right?  So when you are not eating for 20 hours it is easy to cut calories in general because it is just less time to get all that food in.  So a lot of the benefits come from the calorie cutting and the modified proteins.  That is where those benefits come from.  Now the research show that when people cut calories in general what is happening is they are also cutting sugar and they are also cutting carbohydrate.  So when we are in this fasting state we are in ketosis.  Ketosis means that we are using fat as a means of fuel.  So when I say fat you are using acetoacetate, hydroxybutyrate, acetic acid or acetone.  I am sorry that is more the breath type of thing.  And these are fat breakdown fuel that is kind of fueling our body.  Now, here is the big thing on top of that that is important to know is you can still get some of these benefits by keeping the carbohydrate down, keeping the fat up and keeping the protein moderate.  You can still have some of the same benefits.  In my opinion, the reason why you get this benefit by going low calorie is because the glycation is decreased, right?  So let us go over that word glycation is nothing more than sugar-coating protein.  So when we eat excessive sugar we are coating the protein in our body with sugar.  And the sugar glycated it is like if you ever had a crème brulee and they take the blow torch over the sugar molecules and then it starts browning on top that is glycation.  So next time you see crème brulee that is what is happening inside your arteries, is that browning that oxidation.  Now that causes free radical damage.  It is a magnet for free radicals to come in and damage your DNA and cause all kinds of inflammation in the body.  So when we cut calories we decrease glycation.  Now the next question is I have already alluded to, is it possible to decrease glycation without cutting calories?  With actually maybe eating more calories?  And yes, yes that is possible by keeping your carbohydrates lower.  And again if you listen to our Ben Greenfield podcast, Ben has shown that he can keep his carbohydrates when he is training up to 200 carbs per day and still be in ketosis.   While some people who are more metabolically damaged and cannot handle that kind of exercise, made to keep their carbs down to 20 or 30.  Ala Timmy Moore.  Timmy Moore talked about keeping his down at 20 or 30.  So it is different for each person.  And you may not have those cellular autophagy benefits unless you intermittent fast but there are still benefits of being in nutritional ketosis that are still similar to intermittent fasting.  So I do not want everyone to go out there and think, “Well, I have to just intermittent fast.”  If you are already kind of metabolically damaged, what I mean is your machinery your adrenals, your thyroid, how your body takes in and breaks down glucose is damaged well coming out and doing more of lower carbohydrate ketogenic diet with your nutritional levels high because you are consuming a lot of vegetable and a lot of high quality meats and fats, you can still have adequate amounts of calories to keep your blood sugar stable and still have a lot of nutrition without going down to those lower calorie levels.

Baris Harvey:  Yes, definitely.  So last but not the least, because you mentioned it briefly a couple of times, but I really want to get into what is cellular autography?

Justin Marchegiani:  Yes, so cellular autophagy…

Baris Harvey:  Or autophagy, I am sorry.

Justin Marchegiani:  Yes, autophagy.  That is basically you are recycling proteins in your body.

Baris Harvey:  Uh-hmm.

Justin Marchegiani:  It is like the whole goal is like your body is constantly building up proteins ideally if you exercise.  You are like breaking down protein and then your body comes in and builds up protein based upon the neurological stimulus, based upon where all that work load is.  And then that extra fuel of amino acids coming in will cause the body to build up a little bit more, a little bit more, a little bit more as a means to defend itself.  It is kind of like scar tissue.  You keep on cutting yourself in a similar spot the fibroblast will get thicker and thicker and thicker as a means of protecting it.  The same thing with osteoporosis, we have the Wolff’s Law where we have the piezoelectric effect where we have this Electroforce gradient that stimulates more calcium in certain areas where force is.  So we are kind of using that same type of effect with amino acids in building up our muscle.  So alluding into your question is our body is then, we are going into that intermittent fasting state to recycle the amino acids.

Baris Harvey:  Uh-hum.

Justin Marchegiani:  We are recycling those amino acids and that has an anti-aging benefit because you are activating mTOR which is, I forgot the exact… mammalian target of rapamycin.

Baris Harvey:  Uh-hmm.

Justin Marchegiani:  That has an anti-aging effect as well.  And Ori Hofmekler talks about that in his book the Warrior Diet as well but we are able to recycle the protein.  So instead of coming in and utilizing more calories for fuel, we are using the old protein that is already in our body.  So it is like you are kind of hungry, instead of going out to the restaurant and buying food you just go and you sniff around what is already in your house, in your pantry and you make something out of that.  So we are just telling our body to scavenger around a little bit and just really be efficient and use what is still there as additional fuel source.  And again we have the insulin sensitizing effects.  We have the activation of stem cells.  Stem cells are kind of like blueprints to tell our cell to be young and healthy again.  It is like photocopying something, right?  Once you get down to the hundredth, two hundredth, three hundredth photocopies it is not quite the same as the original.  So stem cells kind of bring it closer to that original copy.

Baris Harvey:  Uh-hmm.

Justin Marchegiani:  And it tells the cell really where to be back in its healthy state to keep it simple.  And we are also having the effects of leptin and insulin sensitivity which is going to get our appetite to be more sensitive.  So we do not need as many calories to feel satiated.  And that is important.

Baris Harvey:  Yes, definitely.  And it is definitely beneficial when your body is not always in a go-find-food mode, right?  And you are kind of satisfied.  And like you mentioned, I think a really good way to summarize autophagy which I pronounced it totally wrong but autophagy.  A good way to think about it is almost like a house cleaning kind of role.

Justin Marchegiani:  Yes.

Baris Harvey:  In your body and say like, okay well since nothing in here to recycle let us find the damaged cells or even the cells that have damaged organelles, right?  It is like, oh this mitochondria messed up this ER endoplasmic reticulum, this and that stuff.  Let us eliminate this or eliminate other intracellular damaged cells and take those and recycle those because those are broken anyway.

Justin Marchegiani:  Exactly.  Exactly.  That is really what it is all about.  And it is good, too because a lot of disease that happen in our body, especially on the cancer side, is basically our body’s inability to clean things up.  It’s inability to have programmed cell death which is apoptosis, right?  Very similar to autophagy where we are basically telling ourselves to die, right?  We are basically utilizing this build up-breakdown mechanism, build up-break down mechanism and we want to keep that present.   Because our bodies just goes into this constant build up state and if cells get out of control we can have cancer.  So it is really making sure our cells are able to communicate properly.  That is what it is all about.

Baris Harvey:  Yes.  And I have heard that autophagy has been linked to like the non-apoptotic cell death.

Justin Marchegiani:  Yes.

Baris Harvey:  So, yes definitely.  It sounds good.

Justin Marchegiani:  Yes, I mean like I have one article right here and they talked about cellular autophagy promotes, really it promotes against instability, necrosis.  That means basically your cell rotting or dying.  It prevents against cancer, neurodegeneration, cardiomyopathy, diabetes, liver disease, autoimmune disease, and infections.  So basically it really helps regulate the cell at the molecular level and actually helps prevent destruction really that can lead to disease.

Baris Harvey:  Uh-hmm.

Justin Marchegiani:  So it is very important if we can get this dialed in here and use it is going to be helpful.

Baris Harvey:  Yes, and when you talk about the infection that is also its role when it is cleaning up other intracellular pathogens as well, right?

Justin Marchegiani:  Yes, exactly.  So if someone is out there right now and they are like, “Alright, great!”  Like we just talked about cellular autophagy, and we talked about glycation and nutritional ketosis.  Where should we start?

Baris Harvey:  Yes.

Justin Marchegiani:  Well, one.  Like if you are already overweight and you do not feel too good and you are not too happy with yourself.  Well, I would just start with more of a nutritional ketosis approach, right?  Get your carbohydrates to a level you can see ketones in your urine and/or your butt.  That can be a really good start.  Again, I am not a huge fan of doing nutritional ketosis when you are doing lots of strenuous exercise.  So get the diet and lifestyle dialed in first.  Use nutritional ketosis if you are not the most healthy person off the bat.  Okay, if you are already there and you are feeling pretty good but maybe you are still stressed, choose one day a week preferably on a weekend or a non-stressful day and do an intermittent fast where you stop eating like around 7 pm the night before and then you start eating again like around 3 or 4 in the afternoon.  Just give yourself a good 18 to 20-hour window of fasting.  Try that for one day a week on a non-stressful day.

Baris Harvey:  Uh-hum.

Justin Marchegiani:  If you are good there, then maybe you want to throw in a Bulletproof intermittent fast where you are adding in ketones such as ketone pre-cursors such as MCT or grass-fed butter which are great precursors for a lot of these ketones that I talked about.  That is a really great source right there to start.  And then also off the bat, if you are a person that is doing too much Bulletproof fasting and your life is stressful you may want to be careful.  If you are having symptoms you may want to step back and not do the Bulletproof intermittent fast everyday.   Start with choosing one day preferably a weekend and then maybe take one day during the week.  But you also want to look at your calories because calories equal nutrition.  And if you are just relying on your nutrition for coffee and MCT you may be missing out some of the other sources of organ meats and grass-fed meats and some of the nutrients you get from organic vegetables as well.

Baris Harvey:  Yes.  Definitely.  I want you to go ahead and wrap us up.

Justin Marchegiani:  Alright it is great.   So everyone here feel free and check out  Again  You can get our show updates one to two weeks before shows go live on ITunes.  Also we have where you can literally speak your question to us and what we will do is we will play your question live on the air.  And we will answer your question.  So feel free and take advantage of that.  And again check out my site and if you are having female hormone issues or thyroid issues or adrenal issues.  Check out my free video series so you can tap into all of these health changing modalities that can really improve your health.  And again Baris’ info is  You can find his link on and we look forward to getting some great questions soon and we will have some guests back in the next few days.  Thanks everyone have a great day.


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