Dr. Mark Mattson: Intermittent Fasting - Fad or Factual?

04/22/20 • 38 min

1 Listener

The Coaching Lab: Health, Wellness & Performance! (Brad Cooper, PhD)

Intermittent fasting has become popularized in recent years, but the evidence often gets lost in the headline-chasing videos, blogs and posts. If you're a health coach, wellness coach or performance coach, you're likely getting a lot of questions about this topic. To cut through all the baloney, we sought out one of the world's most respected neuroscientists on the subject, Dr. Mark Mattson.
Dr. Mattson is a professor of neuroscience at Johns Hopkins and the Chief of the Laboratory of Neurosciences at the National Institute on Aging. His work has looked into how the brain and body respond and adapt to fasting and exercise. If there is an expert on the subject of Intermittent Fasting, Dr. Mattson is that expert. In fact, he is among the most highly cited neuroscientists in the world. To say we felt fortunate he agreed to join us for this episode would be a clear understatement.

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The Coaching Lab: Health, Wellness & Performance! (Brad Cooper, PhD) - Dr. Mark Mattson: Intermittent Fasting - Fad or Factual?

Transcript Summary

In the podcast episode titled "Dr. Mark Mattson: Intermittent Fasting - Fad or Factual?", Dr. Mark Mattson, an expert from Johns Hopkins University, discusses the benefits of intermittent fasting. Intermittent fasting is an eating pattern with periods of no energy intake, and it has gained popularity due to its potential anti-aging effects and improved health markers. Studies have shown that all three types of intermittent fasting – alternate day fasting, five-two fasting, and time-restricted feeding – have resulted in weight loss and improved health markers. Additionally, intermittent fasting and exercise have additive effects on the brain, with one study showing increased synapses in important neurons. While more research is needed, personal experiences and research suggest that intermittent fasting can enhance running performance. It can also improve resting heart rate and heart rate variability. Although partially following intermittent fasting can still provide benefits, consistent adherence may yield better results. In terms of overlap, there may be potential benefits and research shared between the keto approach and intermittent fasting. It remains unclear if intermittent fasting is superior to regular eating patterns for endurance athletes, but there is promise for improved performance and reduced inflammation. Intermittent fasting may also have positive effects on circadian timing of eating, but switching back and forth between patterns may be challenging. While further research is needed, intermittent fasting shows potential in shifting risk factors for Alzheimer's disease and reducing brain inflammation. However, studies on starting intermittent fasting after experiencing cognitive decline are yet to be conducted. It is important to note that intermittent fasting may not be suitable for pregnant women, young children, elderly frail individuals, and those with very low body weight. Overall, this episode offers valuable insights into the benefits, research, and considerations surrounding intermittent fasting, making it worth a listen for anyone interested in optimizing their health and performance.

Transcript

Dr. Cooper: 0:06
Welcome to the latest episode of the Catalyst Health, Wellness and Performance podcast. I'm your host, Dr Bradford Cooper, and today we're gonna dig into the topic of intermittent fasting. Now, most likely you've heard the term, but do you really understand it? A Google search will provide over 58 million results, but the actual evidence based research that pops up compared to the headline chasing blogs, videos and articles? Well, that's humorously one side

Dr. Mark Mattson: Intermittent Fasting - Fad or Factual? Top Questions Answered

What are the effects of intermittent fasting and exercise on the brain?

Intermittent fasting and exercise have additive effects on the brain, increasing synapses important for learning and memory.

Are there any benefits of intermittent fasting for athletes like track and field runners?

Well-designed studies are needed, but some individuals have reported improved performance during exercise with intermittent fasting.

How long does it take to adapt to a new eating pattern with intermittent fasting?

It typically takes several weeks to a month to adapt and no longer feel hungry or irritable during fasting periods.

How can the effects of intermittent fasting be tracked personally?

Resting heart rate and heart rate variability (HRV) can be potential measures to track the effects of intermittent fasting.

Is partially following intermittent fasting still beneficial?

Partially following intermittent fasting may have benefits, but more research is needed to understand the extent of those benefits.

Is it more beneficial to practice daily time-restricted eating than switching back and forth between eating patterns?

Dr. Mattson speculates that daily time-restricted eating may be more beneficial than switching back and forth between eating patterns.

Can consuming carbohydrates during a fasting period affect intermittent fasting?

Consuming carbohydrates during the fasting period can decrease ketones, while medium chain triglycerides (MCTs) can be used as an alternative.

Do proteins significantly affect intermittent fasting?

Proteins do not significantly affect fasting, but fats are acceptable.

How is intermittent fasting related to our ancestors' eating patterns during times of food scarcity?

Intermittent fasting is evolutionarily similar to how our ancestors ate during food scarcity, potentially providing survival advantages and changes in brain and muscle activity.

Can intermittent fasting reduce the risk factors for Alzheimer's disease?

Intermittent fasting may reduce risk factors for Alzheimer's disease, such as type 2 diabetes and inflammation.

Are there any concerns related to the popularization of intermittent fasting?

The popularization of intermittent fasting has made it harder to find reliable scientific information due to the dissemination of content by various sources.

How does intermittent fasting affect weight loss and glucose regulation?

Human studies have shown that intermittent fasting methods can lead to weight loss, particularly abdominal fat, and improve glucose regulation and risk factors for chronic diseases.

Does intermittent fasting have any effect on muscle building?

Intermittent fasting does not adversely affect muscle building and can accentuate fat loss during resistance training.

How does intermittent fasting stimulate the growth of neurons and muscle cells?

Intermittent fasting stimulates the growth of mitochondria in muscle cells and neurons, improves the ability of nervous cells to grow and form new synapses, and increases their resistance to stress.

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