日本生物學家大隅良典 (Yoshinori Ohsumi) 因為在細胞自噬 (Autophagy) 領域的卓越研究，於 2016 年獲得諾貝爾醫學獎

Ghrelin (胃促生長素)

• “Hunger Hormone”
• The more ghrelin you produce, the more your stomach feels empty

Leptin (瘦體素)

• 飽足感荷爾蒙，可以降低食慾並增加飽足感
• The more leptin you produce, the less your stomach feels empty

Glucose Disposal Agents

小蘗鹼 (Berberine)

Eating and not eating are not equivalent to fed and fasted state—it depends on when you ate, how much you ate, and where you are in your circadian cycle.

How to determine if something breaks the fast?

Wear a continuous glucose monitor and inject little bits of food of different kinds, or large amounts of food of different kinds, and measure the blood glucose level.

The world’s largest fasting study published in 2019 [@xieRandomizedControlledTrial2022]

Different Types of Fasting

• Modified Therapeutic Fasting (such as Buchinger Fasting): involves consuming low-calorie liquids like juice and vegetable broth

Combining intermittent-fasting regimens/paradigms, such as early or midday time-restricted feeding with a healthier diet during the feeding windows, may prove to be particularly powerful.

• Prefer early TRF (eTRF, food intake restricted to the early part of the day) ¹ over mid-day TRF (mTRF, food intake restricted to the middle of the day) [@xieRandomizedControlledTrial2022]
  • eTRF was more effective than mTRF at improving insulin sensitivity.
  • eTRF improved fasting glucose, reduced total body mass and adiposity, ameliorated inflammation, and increased gut microbial diversity.
• If you want to skip a meal, skip supper, not breakfast. Breatkfast is called “break fast” for a reason.