by Dave Asprey
high-intensity interval training, 136, 139–40, 144
metabolic flexibility, 135, 136–40
metabolic strength, 133–36
Stoic philosophy, 127–28, 239–42
sugar balance, 131–33
5:2 fast, 217–18
Fogg, B. J., 225
folate supplements, 184–85, 195
follicle-stimulating hormone, 201
food addictions, 48–49, 88–89, 94
food awareness experiment, 98–99
food sensitivities and quality of sleep, 119–20
40 Years of Zen company, 165
four F’s, 3, 169, 200, 241–42
4–7–8 breathing technique (Weil), 161–62
free radicals, 39, 75
Gandhi, Mohandas, 91
gas station metaphor, 84, 85–86
Gerritsen, Roderik, 160
ghrelin hormone, 19–20, 68, 73, 124
ginger root, 192
ginko biloba supplements, 195
ginseng, 195
glial cells in the brain, 94–95, 104
glucagon hormone, 69
gluconeogenesis, 72, 73, 95–96
glucose
blood glucose level, 69, 105–6, 188
and glial cells in the brain, 95
from gluconeogenesis, 72, 73
switching to ketones for energy, 83–84
gluten, 46, 48–49
gluteomorphin molecules, 49
glycogen, 69–70, 110–11, 132–33
glymphatic circulation, 112
glymphatic system, 104
goals, 11
going without
as body’s rest and cleanup time, 37–38, 44, 48, 49, 53–54
fasting from indulgence, 168–69
feeling joy while, 156–58
feeling safe while, 30, 32
as freedom regained, 240
for identifying addictions, 12, 30
gonadotropin-releasing hormone, 201
Gringas, Paul, 114
Grof, Stanislav “Stan,” 160–61
gut, 17, 23–24, 25–26
gut-rest fasts, 177
Hall, Jeffrey C., 107
Hanselman, Stephen, 239
Hashimoto’s thyroiditis, 2–3
hate, fasting from, 169
heart arrhythmias, 189
heat shock proteins, 143–44, 145
high-intensity interval training (HIIT), 136, 139–40, 144
Hindu faith, 91–92, 159–60, 165
hippocampus, 96–97
histamine foods, 41
Holiday, Ryan, 239, 240
Hollywood fantasy physiques that can kill you, 146
holotropic breathing, 160–61
Homer Price (McCloskey), 235
hormesis (body startled, releases biochemicals), 143–45
hot-cold therapy, 143–45
human beings
connecting with others, 55–56
consistency and the human body, 76–77
eccentricity and idiosyncrasy, 10–11
inner clock, 106–8, 112–18
needs or wants, 3–4, 29–30, 55, 243, 244
human body
distributed operational intelligence, 162–63
problems we face, 5
resistance to change, 141–42
shaping with food choices, 145–48 See also supplements
human growth hormone (HGH), 105
hunger
anxiety created by, 6–7
cravings vs., 4, 29–30
freedom from, 6
slow, deep breaths vs., 160
voice of hunger, 128–29, 149–51, 211–13
hungry/hangry feeling, 18, 68
Hyman, Mark, 167
hypoglycemia, 182
hypothyroidism, 45
hypoxia-inducible factor 1-alpha (HIF1A) level, 144
hypoxic state, 12, 13, 142, 161
immune system, 2–3, 38
immunity fast, 229–30
inconsistency, embracing, 77
inflammation
overview, 38
acute inflammation, 38
and Atkins diet, 46
autoimmune disease from, 39
body’s indications of, 45
chronic inflammation, 38–40
eliminating foods that cause, 94
and emotional health, 99
from exercise, 134
and inflammatory foods, 18, 21–22, 38–39, 40–44
and seed oils, 46
as sign of wasted electrons, 87
from size and time of meals or snacks, 42
weight loss related to decrease in, 212–13
inflammation-mediating molecules, 143–44
inflammatory cytokines, 45
inflammatory foods, 18, 21–22, 40–44
inflammatory-related respiratory diseases, 108
infrared saunas, 144–45
inner clock (circadian rhythm), 106–8, 112–18
insulin levels
and exercise, 139
and fasting, 15–16, 105, 124
and muscle building, 146
and sleep quality, 105–6
insulin-like growth factor (IGF) hormone, 73–74, 147
insulin resistance, 16, 74, 228–29
intermittent fasting
overview, 4–5, 14–15, 64–65
16:8 intermittent fast, 69–70, 103, 214–15, 219, 222, 228
Asprey’s experience, 47–48
as biohack for restful sleep, 108–12, 114–15
eliminating most protein, 20–21
as human wisdom that was lost, 90
keto diet modifications, 21–22
as program for hacking your biology, 6
research on effects of, 96–98
from social media, 31–32
strengthening your body with, 130
as sustainable fasting, 22
timeline for adding new regimens, 145
for women, 202–7
iodine supplements, 188
iron supplements, 177
irrational and rational beliefs, 35–36
Jewish faith, 91, 165–66
K-rations during World War II, 61
kava, 195
Kensington Palace, London, England, 236–38
keto flu, 23
ketone esters, 138, 193
ketone salts, 138, 193
ketone supplements, 137–38
ketones and ketosis
overview, 19
and 24
hours of fasting, 72
Atkins as dirty keto, 46–47, 96, 98
and building muscles, 146
exogenous ketones, 193
and extended fasts, 74
and extreme athletes, 134–35
internal beta-oxidation process, 70–71
keto diet, 21–22
lipolysis and ketosis, 71
and MCT oil, 112
menstruation suppression, 202
and neurons in the brain, 95
research and theories, 97
switchover to, from glucose, 83–84
testing your levels of, 216
types of ketones, 71
Keys, Ancel, 61
Krebs cycle, 39
krill oil supplements, 192
kryptonite foods, 43–44
L-glutamine, 136–37, 191
L-tyrosine, 191
lactic acid, 139
Leangains Method of fasting, 215
lectin proteins, 41, 42, 87
Lent celebration, 166–67
leptin hormone, 68
leptin resistance, 16
Libin, Phil, 237–38
light and circadian rhythm, 113–14
linguistic fasts, 243–44
lipolysis, 70–71
lipolysis process, 70, 71
lipopolysaccharides, 23
liver and lipolysis process, 70, 71
living a high-quality life, 52, 57–58
longevity research, 52–53
Longo, Valter, 97
luteinizing hormone, 124, 201
lymphatic circulation, 147–48
lymphocytes, 39
maca root, 195
macrophages, 39
magnesium supplements, 188–89, 196
Mairan, Jean Jacques Dortous de, 107
maltodextrin, 132
marathon runners, 55–56
Marcus Aurelius, Emperor of Rome, 127, 239
Marosi, Krisztina, 137
Mattson, Mark, 89, 96–97
McCloskey, Robert, 235
McGovern, George, 61
McLean, Paul, 6–7
MCT (medium-chain triglyceride) oil, 18–20, 26
overview, 138
Brain Octane MCT oil, 191
C8 MCT oil, 18–20, 136–37, 165, 177
for increasing level of circulating ketones, 112
with small amount of carbs for dinner, 110–11
medications, 180, 193–94
meditation, 12, 93, 145
Meditations (Marcus Aurelius), 127, 239
memory, 96–97
menstruation, 202, 206
mental health. See spiritual health
metabolic flexibility, 135, 136–40
metabolic rate and weight loss, 45
metabolic strength, 133–36
metabolism
after an extended fast, 74
basal metabolic rate, 71
cell flexibility and cortisol level, 111
and circadian rhythm, 107, 113
and diet/fasting flexibility, 50–51, 66–67, 77, 96, 228–29
resolving hypoglycemia, 182
and sleeping, 106–7
and weight loss, 68
microbiome, 17, 24
Minnesota Starvation Experiment, 62–64
mirror neurons, 155, 238–39
MIT study of fasting and stem cell regeneration, 17
mitochondria, 53–54, 113, 138, 163
mitochondrial biogenesis, 129–30, 140, 148
mitochondrial membrane, 143
molecular stress, 39. See also inflammation
monocytes, 39
multimineral supplements, 177
multiple sclerosis
multivitamins, 177
muscle loss, 95–96
Muslim faith, 91, 124, 164–65
National Institute on Drug Abuse, 133
National University of Singapore, 96
Native Americans, 90–91
nattokinase enzyme, 180–81
Navy SEALs sleep deprivation training exercise, 125
neurodegenerative disorders, 97
neurofeedback, 165
neuron cells in the brain, 94–95
neurotransmitters, 31, 114, 191, 224–25
New England Centenarian Study, 52
nicotinamide adenine dinucleotide (NAD, NAD+), 17, 22, 75
Oak Ridge National Laboratory, 213
obesity
Asprey’s, 63
Asprey’s body shame, 88, 102, 120, 234–35
and libido/confidence, 124
as a pandemic, 90
and restless legs syndrome, 121
society’s cynicism about, 61
OMAD (23:1) fast, 70–72, 167, 218–21, 222, 223–24
one-meal-a-day (OMAD) fast, 70–72, 167, 218–21, 222, 223–24
opioid receptors in the brain, 49
ouroboros, 213–14
oxalate in foods, 41
oxidation of fats in cell membranes, 187
oxygen and hypoxic training, 12, 13, 142, 161
PAH (polycyclic aromatic hydrocarbons), 41
Panda, Satchidananda, 19
Paracelsus, 90
past lives, 160–61
Patterson, Ruth, 106
Pennington Biomedical Research Center, Baton Rouge, Louisiana, 123
Perelman School of Medicine at the University of Pennsylvania, 120–21
“perfection” fast, 229
peroxisome proliferator-activated receptor-alpha (PPAR-alpha) protein, 70–71
phone battery losing power metaphor, 140
phone charging options metaphor, 135–36
phytic acid, 41
plant-based food
potential for inflammatory response to, 41–42
toxins in brown vs. white rice, 86–87
potassium and sodium supplements, 189–90
pranayama breath work, 159–60
prebiotic fiber, 25–26
Precision Xtra ketone meter, 216
predators in the desert, 172–73
pregnancy, 206–7
probiotic supplements, 193
processed foods, 15–16
protein
body converts into sugar, leaving by-products, 95–96, 132–33
gluconeogenesis turning into glucose, 73
and keto diet, 21–22
leaving out of your diet, 20–22
and systemic proteolytic enzymes, 180–81
protein fast, 223–24
proteolytic enzymes, 180–81
pushing personal boundaries, 36
Pythagoras, 90
quasi-fasting diets, 223–25
rational and irrational beliefs, 35–36
raw vegan diet, 225–26
religion. See belief systems
reptilian brain, 6–7, 18
research on causes of inflammation, 47–48
restless legs syndrome (Willis-Ekbom disease), 121
return on investment (ROI), 32–33
rice, toxins in brown vs. white, 86–87
Rosbash, Michael, 107
Sabbath/Shabbat (fast from working), 12
Saddleback Church, Lake Forest, California, 167
Samadhi (Hindu yoga), 91–92
sauna, 143–45
Scripps Research Institute, La Jolla, California, 17
Sears, Dorothy, 106
seasonal eating, 224
Sedona, Arizona, 36–37
seed oils, 46
selenium supplements, 196
self-awareness, 228
Seneca the Younger, 241
sense awareness, 164
senses and fasting, 92–93
Sepah, Cameron, 31, 168
serrapeptase enzyme, 180–81
sexual activity, 12, 123–24, 156–57, 195–96, 241–42
shaman/shamans, 9–10, 80–81, 127–28, 150. See also Asprey, Dave’s, vision quest
Sirtuin 3 (SIRT3) protein, 97
16:8 intermittent fast, 69–70, 103, 214–15, 219, 222, 228
sleep, 101–26
overview, 103–6, 125–26
alcohol vs., 121–23
avoiding exercise before, 147
benefits of good sleep, 104–5
circadian reset fast, 115–18
and circadian rhythm, 106–8, 112–15
disordered sleep issues, 118–21
and doctors’ residency training, 125–26
insufficient time for food to digest and sleep quality, 118–20
interference when your body believes it’s running out of energy, 111–12
Navy SEALs sleep deprivation training exercise, 125
restful sleep as a biohack for intermittent fasting, 108–12, 114–15
sleep apnea, 120–21
snoring, 118–20
staying flexible about duration, 126
and zeitgebers, 107–8
sleep apnea, 118, 120–21
sleep curve, 109
slope of the curve biological response, 141–42, 143
smoking/tobacco fast, 29–30
snoring, 118–20
sobriety (fast from mind-altering substances), 12, 28–30
social media fasting, 31–32
social support network, 51, 55–57
sodium and potassium supplements, 189–90
solitude (fast from other humans), 12
spiritual development
biological energy and spiritual energy equated, 162
com
passion, 169
from fasting, 73, 90–91, 93
past lives, 160–61
transcending your ego as, 157–58
See also belief systems; spiritual health
spiritual fast, 162–63, 168–69
spiritual health, 149–69
breathing exercises/methods, 158–62
as intangible aspect of fasting, 151–53
moderation in spirituality and fasting, 153–55
timeline for adding new regimens, 162
See also belief systems; spiritual development
spontaneous meal skipping “fast,” 221–22
stem cell regeneration research, 17
stingers, 132
Stoic philosophy, 127–28, 239–42
stress, 125, 127, 181–84, 191, 221
stroke, 97
sugar balance, 131–33. See also glucose
sugar craving, 133–36
supplements, 171–96
activated charcoal, 23–24, 75, 179–80
adaptogens and mushrooms, 181–83
antimicrobials and probiotics, 193
the barfy four, 176–79
chemicals and you, 173–76
fat-soluble vitamins, 186–88
fish oil and krill oil, 192
interactions with medications, 193–94
L-glutamine, 191
L-tyrosine, 191
minerals, 188–90
reason for, 174
for sex life enhancement, 195–96
systemic proteolytic enzymes, 180–81
water-soluble vitamins, 184–85
See also individual supplements
suprachiasmatic nucleus, 106–7, 113
survival instinct, 5
sustainable fasting, 22
Swiss Army knife metaphor, 32
systemic proteolytic enzymes, 180–81
Tantric school, 156–57
teenagers and fasting, 228
testosterone hormone, 124, 139–40
Tibet, 1, 36, 49–50
timeline for adding new regimens, 145, 162
timing of meals, 105–6, 108, 109–10, 118–20, 145–46, 147
tongue fat and sleep apnea, 120–21
toxins, 39, 86–88, 93, 121
True Science of Living, The (Dewey), 90
TrueDark company, 114
turmeric root, 192–93
turmeric supplements, 196
TV fast, 30–31
23:1 (OMAD) fast, 70–72, 167, 218–21, 222, 223–24
University of Colorado, Boulder, Colorado, 140
University of Sidney, Australia, 108
University of Surrey, 51
untruthful language fast, 243–44
vagus nerve, 159, 160
vanadium supplements, 190
Veech, Richard “Bud,” 138
vegetable oil, 46
Villoldo, Alberto, 163
viral infections, 230
vision quests, 92. See also Asprey, Dave’s, vision quest
vitamin A, 176, 186
vitamin B12, 185
vitamin C, 185, 196
vitamin D/vitamin D3, 176, 186–87, 196
vitamin E, 187
vitamin K/vitamin K2, 176, 187–88
VO2 (volume of oxygen in the blood), 139–40
vratas practice of Hinduism, 165