I bought this book in 2016, but did not get around to reading it until 2019. From the back cover: “Dr. Mosley combines the power of intermittent fasting and high-intensity training…” which, with the justifications for each, form the basis of this book.
This book was very easy to read. My key take-aways:
- Fasting weight loss probably will be hard to make persist for decades
- Tables, charts, etc tended to be poorly labled. On the flip side really good references (eg home glucose test) in the “Before You Go” chapter at the end
- Great Index
- Super information on fast exercise
Part 1, page 1: The Fast Diet
P 7 There are about 50,000 CRON [Calorie Restriction with Optimal Nutrition] people worldwide.
P 10 Medical evidence is extensive and compelling [that the CRON diet is effective]
P 14 Snacking doesn’t mean we eat less at mealtimes, it means we just increase our calorie count.
Chapter 1: The Science of Fasting
P 16 Fasting sharpens senses & focuses the brain
P 19 Antioxidants in plants do not explain health benefits
P 20 Dr. Valter Longo researches why we age
P 21 Periodic fasting can induce long-lasting changes that can be beneficial against aging
P 22 A 1945 study in mice: fasted 1 day in 4, 1 in 3 or 1 in 2. All increased longevity; the more they fasted the longer they lived.
P 22 Recent article in Nature about fasting [link]
P 24 Laron syndrome peole (Ecuador) do not get cancer or diabetes
26 CR turns on autophagy (see Ch. 1 reference 6)
P 26 Fasting turns on stem cells & regenerates immune system (see Ch. 1 reference 7)
P 30 During 1st 2 days of fast body is switching from burning glucose for fuel to burning glycogen for fuel.
p 34 Alternative day fasting –> very large drop in blood pressure and cholesterol.
P 36-7 Fasting improves mood. Ch. 1 reference 10 has a test for mood.
P 39 Fasting can protect the brain from dementia & cognitive decline
P 42 Fasting increases mice BDNF
P 44 Online memory tests.
P 44-5 Electroshock therapy stimulates BDNF production
P 47 insulin inhibits lipolysis: breakdown of body fat
P 49 intermittent fasting improves insulin sensitivity
P 52 fasting protects normal but not cancer from chemotherapy
p 56 intermittent fasting hels asthma
p 62 even slightly high glucose increases risk of stroke , heart disease and cognitive decline
p 64-6 His medical data
Chapter 2: The FastDiet in Practice
p 74 Fast day meals should have low glycemic index and some protein
P 76 people on a low glycemic load have decreased risk of diabetes, cancer and heart disease
p 77 Valter Longo recommends 0.8 g protein/lb of body weight
P 78 eggs eaten for breakfast helps you feel full longer
p 121 skipping or not skiing breakfast has no impact on weight
p 136 support from family and friends is a fasting asset
p 137 most overweight women adapt to this diet and lose weight
P 141 fasting will cut cancer risk and may increase chemotherapy efficacy
P 142 diabetes drug Byetta activates BDNF production
143 rapamycin and intermittent fasting activates mTOR
Chapter 3: Menu plans
P 145-192 I did not read the menu plans
Testimonials and Tweets
Part Two: FastExercise
215 can get many of exercise benefits with 3 minutes of exercise per week using high intensity training (!!)
Chapter 4: The Truth About Exercise
P 223 microlives invented by David Spiegelwalter. See The Norm Chronicles
P 226-7 Exercise reduces dementia risk by half
P 228 E teachers have far higher rates of knee and hip arthritis
P 228 Runners do not seem to get arthritis
P 229 jogging adds 4 years to your life, ideal amount is 30-50 minutes 3 days a week to the point of feeling a little breathless but not very
P 231 VO2 max is a powerful predictor of future health risk, more than weight or cholesterol
P 231 VO2 max rises sharply in response to exercise
P 234 people with higher glucose appear older
P 242 online weight loss predictor
P 242 people don’t lose weight with exercise for 3 reasons; underestimate fat burn, compensatory eating, exercise has less effect on metabolic rate than thought
p 243 Better to be fat and fit than lean and not fit
Chapter 5: What is FastExercise?
P 249 the Hadza hunter-gatherers burn about the same number of calories per pound that we do
P 262 Good measure of how effective exercise is: increase in greater mitochondria density
P 262 high intensity training (HIT) scores especially well with mitochondria
P 263 Mitochondria burn fat, so HIT results in fat loss
P 266 Book the High Intensity Workout
P 267 When brown fat is turned on makes 300 times more heat than any other organ
P 268-9 HIT reduces appetite for a few hours afterward
P 279 11 genes control how well we respond to exercise
P284-6 HIT is good for heart disease
Chapter 6: FastExercise: The Workouts
P 290 stretching before exercise has no scientific basis
P 291 cool-down after exercise has no scientific basis
Chapter 7: FastExercise in Practice
P 330 Best exercise performance is midday and 7 pm
330 But best mood boosting is from exercise early in the morning
P 331 You will burn more fat if you exercise before eating
Chapter 8: Michael’s Guide to Keeping Active
Chapter 9: Before You Go . . .
P 358 Top athletes resting pulse is 40
P 358 Poor description of measuring pulse.
P 359 Max heart rate formula: 205.8-(0.685*age)
P 360 VO2 Max estimation calculation = 15.3 * HR max/HR rest
P 361 VO2 Max ratings by age
P 362 Rockport 1 mile walk test for VO2 Max
P 364-5 At home glucose tolerance test
P 366-8 Measuring muscular fitness with push-ups\
P 370 visceral fat is bad
P 370 Waist should be half of height