by Dave Asprey
6.Krista A. Varady et al., “Alternate Day Fasting for Weight Loss in Normal Weight and Overweight Subjects: A Randomized Controlled Trial,” Nutrition Journal 12, no. 1 (November 12, 2013): article 146, https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-146.
7.Mark P. Mattson, Valter D. Longo, and Michelle Harvie, “Impact of Intermittent Fasting on Health and Disease Processes,” Ageing Research Reviews 39 (October 2017): 46–58, https://pubmed.ncbi.nlm.nih.gov/27810402.
8.Leonie K. Heilbronn et al., “Glucose Tolerance and Skeletal Muscle Gene Expression in Response to Alternate Day Fasting,” Obesity Research 13, no. 3 (2012): 574–81, https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2005.61.
9.Min Wei et al., “Fasting-Mimicking Diet and Markers/Risk Factors for Aging, Diabetes, Cancer, and Cardiovascular Disease,” Science Translational Medicine 9, no. 377 (February 15, 2017): eaai8700, https://stm.sciencemag.org/content/9/377/eaai8700.
CONCLUSION: FAST IN PEACE
1.Robert McCloskey, Homer Price (New York: Puffin Books, 2005) (reissue).
2.Ryan Holiday and Stephen Hanselman, The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living (New York: Portfolio, 2016).
3.Ibid.
4.Ibid.
5.Ibid.
Index
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abstinence fast, 12
acetoacetate ketone, 71
acetone ketone, 71
acetylcholine (neurotransmitter), 160
acid reflux, 119–20
activated charcoal, 23–24, 75, 179–80
actors and starving animal look, 146
acute inflammation, 38
adaptogenic herbs, 181–83
addictions
emotional addiction to food, 3
to fasting, 75–76
to food, 48–49, 88–89, 94
as human propensity, 3
identifying by going without, 12, 30
to sugar, 133–36
adenosine triphosphate (ATP), 53–54, 140
adiponectin hormone, 124
adipose factor, fasting-induced, 17, 23
adrenal fatigue, 111, 203, 206–7
adrenaline, 69–70, 112, 126, 139, 147, 203
AGE (advanced glycation end products), 41
aging process
activated charcoal vs., 179–80
antiaging molecules, 17, 75, 143–44, 145, 186–87, 189–90
autophagy vs., 16–17
and blood sugar level, 68
and chronic inflammation, 39
glymphatic system vs., 104
increasing tolerance to, 52
and mitochondria, 54
supplements vs., 185, 186–87, 190
vitamin D vs., 186–87
alcohol, 12, 28–30, 42, 121–24
alternate-day fast, 218, 222
Alzheimer’s disease, 97
amygdala (lizard part of the brain), 6–7, 140, 198, 200–201, 236
anabolic period of anti-fast, 67–68
anti-fast stage of fasting, 67–68
anti-inflammatories, 134, 182, 192. See also fasting; ketones and ketosis
anti-inflammatory systems, 48, 54
antiaging molecules, 17, 75, 143–44, 145, 186–87, 189–90
antibiotics vs. microbiome, 24
antimicrobial supplements, 193
apoptosis (cell death), 43
Archilochus of Paros, 107
arginine supplements, 195
Art of Living breathing technique, 161
artificial sweeteners, 99
ashwagandha (herb), 195
Asprey, Dave
body shame from obesity, 88, 102, 120
body shame overcome, 234–35
childhood through early 20s, 1–3, 10, 44–45, 152, 235
family rituals, 163–64
first fasting experience, 1, 2–3, 4, 10, 213
mid-20s ailments, 45–48
religious studies in college, 35
shaman chosen by, 9, 10–11
in Tibet, 1, 36, 49–50
TV fast, 30–31
Asprey, Dave’s, vision quest
overview, 1, 9
bird rustling in the night, 197–98
day 3, 127–29
interest in other belief systems, 35
location for, 36–37, 79, 101–2
moving to a private cave, 80, 101
pushing through the fear, 171–73
response to sharing a cave, 37, 59, 79–80
rules of the quest, 59, 60
shaman for, 11, 36, 59–60, 80–81, 101–2
voice of hunger, 149–51, 211–13
walking back to the other cave, 233–35
Asprey, Lana, 66
assumptions about others’ beliefs, 35–36
athletes, 12, 131–32, 136–40
Atkins diet (dirty keto diet), 46–47, 96, 98
ATP (adenosine triphosphate), 53–54, 140
Australian National University, 139–40
autoimmune disease, 39, 45
autophagy, 16–17, 18–19, 31, 73–74, 75, 96, 173–74. See also biochemical cleansing process
ayahuasca ceremonies, 154, 161
Ayurveda, 90
B vitamins, 177, 184–85
bacterial infections, 230–31
Baer, David J., 71
Band, Guido, 160
barfy four supplements, 176–79
Barnosky, Adrienne, 16
basal metabolic rate (BMR), 71
BDNF (brain-derived neurotrophic factor), 96–97
belief systems
overview, 163–67
Buddhism, 9, 91, 165
Christianity, 91, 165–66, 167, 214
Daoism, 156–57
Hinduism, 91–92, 159–60, 165
Judaism, 91, 165–66
Muslim, 91, 124, 164–65
Stoic philosophy, 127–28, 239–42
Tantric school, 156–57
beta-carotene, 186
beta-hydroxybutyrate (BHB), 71, 138
BFR (blood flow restriction) strength training, 142, 144
biblical fasts, 166
Big Food
overview, 3, 4, 15–16, 99
and CICO model, 63
and inflammatory foods, 21, 40, 42
Bingen, Hildegard von, 167
biochemical cleansing process, 37–38, 44, 48, 49, 53–54. See also autophagy
biohacks/biohacking
overview, 20
activated charcoal for gut discomfort, 23–24
for circadian rhythm, 115–18
for creating energy, 50–51
as distraction, 172
giving up TV as, 30–31
of microbiome during fasting, 25
for restful sleep, 108–12, 114–15
slow, deep breaths, 160
biological addictions to food, 48–49
Blagosklonny, Mikhail, 52
bloat, 68, 87, 132–33
blood flow restriction (BFR) strength training, 142, 144
blood glucose level, 69, 105–6, 188. See also glucose
blood pressure and vagus nerve, 159, 160
boron supplements, 195
brain
amygdala, 6–7, 140, 198, 200–201, 236
body and brain working in unison, 93
brain wash while sleeping, 111–12
dopamine fast, 31, 114, 224–25
and emotional health, 99–100
energy generation, 87–88
glymphatic system, 104
hippocampus, 96–97
as humans’ evolutionary success
, 83
and liver glycogen, 110
mirror neurons, 155
neuron and glial cells, 94–95
reason for exhausted feeling, 53
suprachiasmatic nucleus, 106–7
thoughts suck brainpower, 94
and vitamin B12, 185
brain-derived neurotrophic factor (BDNF), 96–97
Brain Octane MCT oil, 191
branched-chain amino acids (BCAAs), 191
breaking the fast, 157–58, 228–29
breathing exercises/methods, 158–62
Brunel University London, 51
Buddhist faith, 9, 91, 165
Bulletproof Coffee
benefits of, 18
cravings muted by, 50
for endurance events, 136–37
as ketone boost, 19, 48
during Ramadan, 165
taking fish oil supplements with, 177
turmeric in, 192–93
and viral infections, 230
vitamin K formulation in, 187–88
zinc and copper orotate in, 190
Bulletproof Diet, 47, 53, 226, 227–28
Bulletproof Diet, The (Asprey), 63, 65–66
Bulletproof Fasting Roadmap, 43
Bulletproof Intermittent Fasting, 18, 186–88, 202–7
C-reactive protein level, 51, 106
C8 MCT oil, 18–20, 136–37, 165, 177. See also MCT oil
calcium metabolism, 187
calorie police, 61
calories in, calories out (CICO) diet, 52–53, 61, 65–66, 77, 206
Cambridge University, 54
car and fitness metaphor, 129–30
carbohydrates, 110, 131, 133–34, 146. See also glucose
cardiolipin, 143
cardiovascular disease, 144, 180–81
carnivore diet, 82
casein proteins, 49
casomorphin molecules, 49
catecholamines, 99–100
CCK (cholecystokinin) hormone, 19, 68
cell resilience, 76–77
cellular fitness training, 129–30
Celsus, Aulus, 38
Centers for Disease Control and Prevention (CDC), 104
“Challenging Oneself Intermittently to Improve Health” (Mattson), 89
Chalmers, David, 173
chemicals and you, 173–76
cholecystokinin (CCK) hormone, 19, 68
cholesterol, 71
Christian faith, 91, 165–66, 167, 214
chromium supplements, 190
chronic inflammation, 38–40
CICO (calories in, calories out) diet, 52–53, 61, 65–66, 77, 206
circadian reset fast, 115–18
circadian rhythm, 106–8, 112–15
cnidium (herb), 195
cocaine and sugar, compared, 133
coffee-drinking while fasting, 18, 26. See also Bulletproof Coffee
cognitive health, 96–98
cold-hot therapy, 143–45
comfortable feeling fast, 36
compassion, 169
consciousness, levels of, 91, 173–74
consistency and the human body, 76–77, 141–42
cookie as energy vs. nutrients, 87–88
cooking, invention of, 82–83
copper-zinc superoxide dismutase (CuZnSOD), 190
corpus luteum, 201
cortisol hormone, 69–70, 111–12, 182
COVID-19, 30–31, 138, 174, 230
cravings
16:8 intermittent fasting vs., 70
dopamine fast vs., 31
for electronic devices, 114
feelings vs., 152
as human propensity, 3
hunger vs., 4, 29–30
inconsistency vs., 77
and inflammatory foods, 18, 21–22, 40–44
insidious nature of, 54–55
ROI considerations, 32–33
for smoking, 29
for sugar, 133–36
crescendo fast, 222
curcumin (antioxidant), 192
cytokines, 39, 45
Daily Stoic, The (Holiday and Hanselman), 239, 240
dairy products, addiction to, 48–49
Daniel fast/Daniel Plan, 166, 167
Daoist school, 156–57
death by sleep deprivation, 103–4
deep breathing, 159, 160
Delilah (shaman), 10–11
dementia, sauna therapy vs., 144
demonic spirits, toxins as, 39
detoxing during extended fasts, 75
Dewey, Edward H., 90
diabetes, 16, 74, 97
diet plans
caloric restriction, 52–53, 61, 62, 65–66, 77, 206
carnivore diet, 82
dirty keto diet/Adkins, 46–47, 96, 98
eat every three hours plan, 68
quasi-fasting diets, 223–25
raw vegan, 225–26
retaining flexibility, 50–51, 66–67, 77, 96, 228–29
seasonal eating, 224
and sexual activity, 123–24
See also fasting
dieting vs. fasting, 60–67
diets and voice of hunger, 128–29
digestion process and sleep quality, 105
doctors’ residency training, 125–26
dopamine fast, 31, 114, 224–25
Dorsey, Jack, 237–38
eat stop eat fast, 222
eating. See timing of meals
eating disorders, 237–38
ego vs. fasting, 157–58
electrolytes, maintaining, 75
electron loss, 39, 94
electronic screens and circadian rhythm, 114
emotions, 88–89, 92, 152
endurance athletes, 131–32, 136–40
energy, 130, 136–37
envy, overcoming, 127–28, 130
Epictetus, 239, 240
epigenetics, 201–2, 228
epinephrine (adrenaline), 69–70, 112, 126, 139, 147, 203
Ever-So-Much-More-So powder metaphor, 235–36
evolution
of body’s repair and rejuvenation mechanisms, 97–98
effect of natural selection, 76
farming and raising animals leads to regularly scheduled meals, 84–86
fasting leads to attunement to the environment, 92–96
food as part of, 100
hunter to hunter-gatherer; cooking foods, 81–84
the price of plenty, 89–92
sleep retained in spite of, 103
and women’s bodies, 200–201
exercise
and BDNF, 96–97
biohacking your fast with, 71
breathing exercises, 158–63
building strength with, 130
burning both carbs and ketones, 135, 136–40
fasting and, together, 136–40, 142
high-intensity interval training, 136, 139–40, 144
pro-inflammatory nature of, 134
timeline for adding new regimens, 145
and women who are fasting, 202
yoga, 91
exogenous ketones, 193
experiences
accepting scientific evidence, 80–81
experimenting with fasting, 23–27
lost in the desert after a 4-day fast, 233–35
pleasure from fasting, 51–52
searching for, 11
staying open to, 10
studying to understand ideas of others, 35
extended fast, 223
extreme events, motivation for, 56
“Facing Up to the Problem of Consciousness” (Chalmers), 173
family rituals, 163–64
fasting
overview, 4, 7, 11–15, 26–27, 151, 168–69, 213–14, 242–45
addiction to, 75–76
Asprey’s first experience, 1, 2–3, 4
and BDNF, 96–97
and built-in healing process, 84
calmness from, 32
as cellular fitness training, 129�
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dieting vs., 20–21, 60–67
easing into, 50, 56–57
for environmental attunement, 92–96
and evolution, 81–84
exercise enhanced by, 136–37, 138–39
human reaction to, 3, 5
vs. inflammation, 42–43
intangible aspects, 151–53
moderation in, 153–55
motivation for, 54–57, 153
as physical and spiritual process, 155, 156–58
preparing for success, 240–42
results from, 4–5, 28
retaining flexibility, 50–51, 66–67, 77, 96, 228–29
and sense awareness, 164
and supplements, 175
sustainability of your method, 22
teenagers and, 228
timeline for adding new regimens, 145, 162
walking break during long-term fasting, 147–48
See also going without; intermittent fasting; individual types of fasts
fasting-enhanced exercise, 136–37, 138–39, 142
fasting for women, 199–210
overview, 199–202, 210
and epigenetics, 201–2
OMAD diet and insulin response, 220–21
perimenopausal and postmenopausal women, 207–10
pregnancy, 206–7
fasting from hate, 169
fasting from indulgence, 168–69
fasting-induced adipose factor (FIAF), 23
fasting stages
16:8 intermittent fast, 69–70, 103, 214–15, 219, 222, 228
36-hour to 120-hour fast, 72–74
120+ hour fast, 74–75
anti-fast, 67–68
cycling in and out of, 71–72
inconsistency of stage effects, 75–77
one-meal-a-day fast, 70–72
fasting trap, 225–28
fat, burning as fuel, 134–35, 139
fat-soluble vitamins, 186–88
fats
in Bulletproof Coffee, 18
effect while fasting, 18–19
inflammatory fats, 18, 21, 40
ketogenic fats, 25
and Krebs cycle, 39
vegetable oil, 46
fear
overview, 172, 241–42
overcoming, 36, 127–28, 130
of predators in the desert, 151, 168, 171, 172–73
feelings as irrational, 152–53
fibrinogen level, 51
fight-or-flight response, 6–7, 140
fish oil supplements, 177, 192
fitness and strength, 127–48
achieving willpower by building cellular strength, 129–30
athletes, 12, 131–32, 136–40
blood flow restriction strength training, 142
challenging yourself, 148
for endurance events, 131–32, 136–40
