Episode 17: THE Fasting Episode with Mike Mutzel

Listeners can find Mike Mutzel at his website High Intensity Health, and on Instagram @metabolic_mike.

Mike Mutzel, MS has an undergraduate degree in Biology from Western Washington University, a Masters Degree in Human Clinical Nutrition from the University of Bridgeport is a graduate of the Nutritional Therapy Association (NTA) and the author of Belly Fat Effect. He makes videos and podcasts to help everyday people around the world learn how to stay lean and metabolically healthy.

In this episode, we talk ALL things fasting, glycemic variability, personalized CGM experiences, and of course, metabolic flexibility!

Episode Top Takeaways:

• Being consistent with fasting is probably a better approach than being super aggressive.
• The more data we know about our day to day decisions - diet, mindset, stress response - the more empowered we are.
• Learn how to integrate different practices into your life related to stress management, sleep, fasting, breathing, etc. so you can work towards becoming more flexible and resilient. 

Show Notes:

• [1:50] Mike’s journey into health, and getting prescribed SSRI’s.
• [2:30] Google Scholar: A great research tool! 
• [4:50] How Mike first became interested in CGM (Continuous Glucose Monitoring)
• [7:30] Glucogenic response from stress, adrenaline, cortisol, etc.
• [8:00] Using the CGM to mediate stress, and use it as a tool to increase the benefits of meditation and breathwork
• [9:00] Glycation and the effects of a prolonged period of high-glucose levels
• [9:30] Inflammation, ability to process glucose, and cognitive function as we age
• [13:50] Fasting, especially prolonged fasting, creates some of the same effects as exercise. 
• [15:30] Fasting - a framework for discipline and creating friction between constant food intake
• [17:30] Hormone suffering, thyroid issues, and hair loss
• [18:30] Postmenopausal benefits of fasting
• [19:30] Fasting strategies
• [22:30] Changing too much, too quickly; and the rebound that may follow
• [24:00] Adrenal Fatigue
• [26:00] The stages of a 72-hour fast
• [26:30] 36-hour mark - Degrading intracellular proteins and Autophagy
• [28:00] Autophagy happens at different speeds for different people… at different stages of the fast
• [30:00] A more scientific definition of Autophagy than what is floating around on the internet currently
• [31:00] Why and how breaking a fast is different for everyone
• [33:30] Does under 100 calories count as a break?
• [35:00] General rule: do whatever is going to keep you consistently moving towards your health goals
• [36:00] In order to “break” a fast scientifically, you need to enact insulin signaling
• [37:30] Does a 72-hour fast “reset” your immune system? And looking at Valter Longo’s work
• [38:30] A new sweet spot… 36-Hour fasts are what the cool kids are doing now.
• [39:00] Mike’s Metabolic Mondays
• [41:30] Longevity strategies and one day per week fast vs. daily fasting
• [46:00] “Ketones have unique energy signaling behaviors… they affect epigenetics, they change gene expression.”
• [48:00] The Minimal Effective Dose of re-feeds
• [49:00] Ketosis 24/7 or Metabolic Flexibility

Listen to the full episode HERE. 

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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).