What you know about fasting might be wrong! Or, at least, inaccurate. You might believe a 16-hour fast unlocks those deep, cellular-level benefits. As it turns out, that’s not actually how your body works. That layer of metabolic magic happens in longer fasts, but most people never get there. However, there’s a way to get many of the benefits without being hungry!
In this episode, Dr. Chris Rhodes, a nutritional biochemist known for his research into fasting, nutrition, and longevity, unpacks why the typical 16-hour fast doesn’t quite reach the deeper benefits like autophagy or a metabolic reset, and how to achieve it with less effort.
Listen now and start fasting towards health!
Extending the fasting window can lead to significant changes in energy, inflammation, and long-term wellness. However, although there are practical ways to build up to longer fasts, longer fasting windows can be incompatible with your social and active lifestyle. Fasting mimetics (supplements designed to mimic fasting’s cellular effects) can help you in this journey.
Different fasting regimens yield varying metabolic and biochemical effects depending on their duration and frequency. Common protocols range from intermittent fasting with shorter daily fasts up to 16 hours, to more intermittent routines like one meal a day, alternate-day fasting, or even multi-day fasts. Understanding the nuanced impact of each of these helps you choose fasting styles that align with your health goals and lifestyle, whether that is weight management, longevity, or enhanced metabolic flexibility.
Your body’s internal clocks regulate hormones like ghrelin and insulin, determining when hunger peaks and energy expenditure fluctuates. Fasting that is aligned with your circadian biology tends to improve metabolic efficiency and appetite regulation. Moreover, regular fasting creates “muscle memory” around hunger signals, allowing you to better tolerate longer fasts and reset eating habits.
Fasting mimetics are compounds that replicate the benefits of fasting without requiring prolonged food abstinence. They work by triggering key cellular pathways involved in regeneration and longevity, making fasting effects more accessible. Using fasting mimetics can help maintain metabolic health, improve mood, and suppress appetite, supporting sustainable wellness routines.
Listen now and start fasting towards health!
Dr. Chris Rhodes is a Nutritional Biochemist with practical expertise in nutrition, biohacking, health aging, and fasting. Chris dedicated 8 years of research to unraveling the mysteries behind intermittent fasting and its incredible ability to optimize health and extend lifespan.
https://www.linkedin.com/in/chrishrhodes/
https://www.instagram.com/mimiohealth/
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