vegetarian, no sugar, good oils, low protein, small fish
FMD see >>
see chapter 4 in the book
FMD – file 28 longevity diet audiobook
research by longo regarding many conditions that benefit from periodic fasting
My Experience with the 5-Day Fasting Mimicking Diet
Dr Mattson research and recommendations 5:2 and 16:8
According to research conducted by neuroscientist Mark Mattson and others, cutting your energy intake by fasting several days a week might help your brain ward off neurodegenerative diseases like Alzheimer’s and Parkinson’s while at the same time improving memory and mood.
5:2 diet…every time you eat, glucose is stored in your liver as glycogen, which takes about 10 to 12 hours to be depleted. After the glycogen is used up, your body starts burning fats, which are converted to ketone bodies, acidic chemicals used by neurons as energy. Ketones promote positive changes in the structure of synapses important for learning, memory, and overall brain health. But if you eat three meals a day with snacks between, your body doesn’t have the chance to deplete the glycogen stores in your liver, and the ketones aren’t produced. Mattson says exercise can also get your body to lower its glycogen levels, and not coincidentally, exercise has been shown to have the same positive effects on brain health as fasting.
5:2 diet…when the brain is challenged by physical exertion, cognitive tasks, or caloric restriction, the body produces a protein called BDNF (brain-derived neurotrophic factor), which not only strengthens neural connections and increases the production of new neurons but can also have an anti-depressive effect.
see also Dr Fung on treating insulin resistance with low carb + fasting