Intermittent Fasting Q&A – Dairy, Slower BMR, and Prolonged Fasting [April 2017]

In this video Q&A I give some thoughts on the following questions:

  • Can consuming dairy products push you out of ketosis?
  • How to overcome carb cravings?
  • Will fat adaptation lead to lower BMR, as it happens in traditional calorie deficit dieting?

30 Health and Fitness Books – Free Bundle


You have to subscribe to Buckbooks’ email list (not mine)! The promo is on for 3 more days (ends circa Nov. 10, 2016).

If you’re on my email list, you already know about this promo as I broadcasted a message immediately it became available. If you’re not on my list and didn’t know about this, listen up.

I joined forces with a dozen plus authors and we give our books for free – 30 in number. This bundle is available via Buckbooks who made this possible. To get the bundle you have to sign-up (for free) to their list. Once that’s done, wait for the email. Here are a few titles from the bundle:

After-thoughts of a 44-hour fast – Just completed [Oct. 2016]


I took a trip to DC earlier this week and I decided to take a break from eating for the whole duration – until returning to NYC.

Data from David Blaine’s 44-day Fast – [Metabolic and Physiologic]

David Blaine - Macro and micronutrient looses Study - 1


David Blaine has subjected himself to a prolonged fasting experiment lasting between Sept. 5 and Oct. 19, 2003.

“A 30-year-old male, weight 96 kg, height 1.84 m, entered a transparent Perspex box on the banks of the river Thames in London and was suspended in the air from a crane for 44 days. During this period, he took only water to drink.” [2]

At the end of the fast, Blaine had lost 24.5 kg and ~8 BMI points (29 => 21.6). Though his BMI was not life-threatening, he was admitted to the hospital for intensive and careful refeeding, as some of his biomarkers were out of normal limits. [1]

Several research studies have been published based on Blaine’s self experiment. Let’s see some data…

Fasting and AMPk Signaling – Lean vs. Obese

Fasting and AMPk Signaling - Lean vs. Obese - 4


AMPk is a cellular energy sensor, activated mostly at low energy states. Its activation often depends on ratios such as AMP/ATP and NAD+/NADH. The main purpose of AMPk activation is to restore cellular energy.

“Thus, any change in cellular energy status activates AMPK, leading to concomitant inhibition of energy-consuming processes and stimulation of ATP-generating pathways to restore energy balance” [1]

Stressors that can reduce cellular energy include nutrient deprivation (i.e. caloric restriction), hypoxia (low oxygen conditions), exercise, ischemia, cold exposure, heat shock, fasting, metformin [3] and several others.

High levels of AMP/ATP (low energy status) lead to the activation of AMPk, which triggers processes such as:

– increased oxidation of fatty acids,
– increased glucose uptake inside the muscles,
– increased mitochondrial biogenesis [2],
– ketogenesis,
– reduced cholesterol synthesis,
– etc.

In my current view, higher activity of AMPk is a good thing. However, I assume that most people lack the exposure to such stressors – that I mentioned above. Chances are, then, that AMPk activity inside their cells is reduced or inexistent. Here, I want to briefly discuss the findings of a study relevant to the topic. [1]

June 2016 – Physique Update [+ Current Protocols IF, CT…]

I took this video circa mid-June 2016.

A few words about my current protocol

To get some context, please read this short journal first.

  1. I managed to return to my April (2016) weight (my weight before the 1 month perturbation experiment) with a few days of overfeeding. Water retention from creatine intake may have helped.
  1. After 1 month of almost no IF (intermittent fasting), I resumed ~daily IF 20-4 (20 hours of fasting, 4 hours of eating), 2 meals. I time my meals between 2-6 P.M. most of the days.

The Ketotic Brain compared to the Glycolitic Brain [Studies and Anecdotes]

The Ketotic Brain - Differences Compared to the Glycolitic State - 1


I’ve briefly touched the subject of ketotic brain metabolism in some of my past posts. I’d say there’s much more to this subject than what I wrote before. Here I will discuss additional research findings along with a few personal experiences (anecdotes). My focus is on GABA and glutamate mediated effects.

I’ll begin with some personal reports:

Ever since I started experimenting with ketosis back in 2013 I noticed a dramatic shift in my mental condition. Prior to ketosis I was following a normal diet (glycolitic). I remember experiencing post-meal energy crashes that would last for a few hours and would render me mildly mentally incapacitated (exaggerating claim). If I were to engage in cognitive tasks of any kind, it would not have been easy to get through.

My Belly Fat Progression by DXA – [2013 – 2016]

My Belly Fat Progression by DXA - [2013 - 2016]  - TFM

Those of you close to me are familiar with the details of my fat loss experiment, which I underwent between ~October and December 2013. For those who don’t know, I posted the details here.

To increase the accuracy of my approach I used a DEXA scanner. I wanted to measure the progression of my body composition. I got kindof captivated with the device, which is why I continued doing DEXA scans every few months ever since.

Almost three years later, I decided to make some sense out of the pile of papers (DEXA scans) in my drawer. So, here is some data on the dynamics of my abdominal fat (see top graphic).  

Energy Metabolism in the Fasted State – [Cahill’s Research]

Energy Metabolism in the Fasted State - [Cahill's Research]

Prolonged fasting has received a lot of attention from the scientific community, historically speaking. And it’s still on the radar today because it may elicit powerful positive effects in many subjects (not for everyone). The sad part is that it fails to become popular as a practice possible because there are little ‘stakes’ (skin in the game) to promote it – it’s not financially feasible to tell someone not to eat anything or not to consume this weight loss pill or that longevity boosting pill. Hopefully, you get the point.

FGF21 – And what happens when you Fast for 10 Days

FGF21 - And What happens when you Fast for 10 Days


Should I be surprised this article from November 2015 has received no attention (citations) yet? Well, no, I am not. The article discusses about fasting – water fasting, to be more precise – and this seems to be non-taboo.

It was published in the Journal of Clinical Investigation (a reputable publication, imho) and it followed the physiologic adaptations of human subjects in a 10 day fasting experiment. [1]

The article did, however, receive recognition by David Holmes in a review in Nature in January 2016 [2]. And Nature is the #1 scientific publication as of March 2016, according to the h5 index (a measure of the impact and the productivity of a journal).

So, what was the purpose of the study?

Their primary goal was to see how the activity of FGF21 changes in prolonged fasting.

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