The Fasting Expert: 40-Day Water-Only Fasting Could SAVE Your LIFE | Dr. Alan Goldhamer
Added: Jun 18, 2024
In this podcast episode, Dr. Alan Goldhamer is a pioneer in plant-based nutrition and the founder of True North Health Center, where he specializes in medically supervised water-only fasting. The fasting protocol at True North involves complete abstinence from all substances except water in a supervised setting of complete rest. Fasting periods can range from 5 to 40 days, with a recovery period of half the length of the fast. The center has overseen the medical supervision of around 25,000 prolonged water-only fasts over its 40-year history.
The Benefits of Fasting
Dr. Goldhamer explains that fasting is a powerful tool for addressing chronic lifestyle diseases such as high blood pressure, type 2 diabetes, autoimmune diseases, and even some forms of cancer. Fasting helps the body mobilize visceral fat, which is a major contributor to inflammation and various health issues. By allowing the body to enter a deep fasting state, individuals can experience preferential mobilization of visceral fat, leading to significant health improvements.
Safety and Monitoring
One of the key concerns with prolonged water-only fasting is the safety of the protocol, especially for individuals who may be on medications. True North conducts thorough monitoring of patients, including regular examinations, lab tests, and urine analysis. The center has published a fasting safety study that demonstrates the protocol can be done safely when followed correctly. Adverse events during fasting are typically mild and manageable, with most being related to the body's adjustment to the fasting process.
Medication Management
Many individuals who come to True North are on medications for conditions like high blood pressure and diabetes. Dr. Goldhamer emphasizes that through aggressive diet and lifestyle changes, including fasting, patients can often eliminate the need for medications. The center has conducted studies showing that a significant percentage of patients were able to maintain normal blood pressure and other health markers without medication after fasting.
Autophagy and Fasting
Autophagy, the process by which the body clears out damaged cells and regenerates new ones, is a key mechanism that occurs during fasting. Fasting induces autophagy, which can help the body eliminate cancer cells and improve overall health. The parallels between the biochemical changes seen in fasting and exercise suggest that both methods can have similar benefits in terms of metabolic health and disease prevention.
Impact on Cancer
One of the most controversial aspects of fasting is its potential impact on cancer treatment. True North has published case reports and follow-up studies showing positive outcomes in patients with follicular lymphoma who underwent prolonged water-only fasting. The center is exploring the use of fasting in cancer management and hopes to conduct clinical trials to further investigate its efficacy.
Comparing Fasting Approaches
While intermittent fasting and fasting mimicking diets have gained popularity, True North focuses on prolonged water-only fasting for individuals with severe chronic conditions. Dr. Goldhamer acknowledges the potential benefits of other fasting approaches but emphasizes that water-only fasting is often necessary for cases that do not respond to milder protocols.
Physiological Effects of Fasting
During fasting, the brain undergoes a significant adaptation to burn ketones instead of glucose. This adaptation allows the body to utilize fat stores for energy, leading to weight loss and improved metabolic health. Fasting also has detoxifying effects on the liver and can improve conditions like fatty liver disease. The beneficial effects of fasting can persist even after the fasting period ends, leading to long-term health benefits.
Appetite vs. Hunger
Dr. Goldhamer distinguishes between appetite and hunger, highlighting the role of emotional and psychological factors in eating behavior. He explains that fasting can help individuals differentiate between true hunger and other reasons for eating, such as boredom or emotional distress. By practicing intermittent fasting and avoiding late-night eating, individuals can improve their sleep quality and overall health.
The Pleasure Trap and Dietary Choices
The "pleasure trap" refers to the addictive nature of salt, oil, and sugar in processed foods, which can lead to overeating and weight gain. Dr. Goldhamer advocates for a whole plant food SOS-free diet to avoid the negative effects of these chemicals on the brain and body. He compares the restriction of salt, oil, and sugar to abstinence from alcohol for alcoholics, emphasizing the importance of eliminating these substances for optimal health. By adopting a whole plant food diet and avoiding the pleasure trap, individuals can improve their metabolic health and reduce the risk of chronic diseases.
Future Research and Flexibility
While Dr. Goldhamer advocates for a strict whole plant food SOS-free diet, he acknowledges the need for further research to determine the level of dietary adherence required for optimal health outcomes. He suggests that some individuals may be able to tolerate small amounts of salt, oil, and sugar, but emphasizes the importance of avoiding these substances for those struggling with weight and health issues.
Whole Plant Food Diet
Dr. Goldhamer advocates for a whole plant food diet, which includes foods like grains, legumes, fresh fruits, and vegetables. He emphasizes the importance of consuming these foods in their whole form, avoiding processed and refined foods. He also suggests incorporating small quantities of nuts and seeds for their nutritional benefits. He explains that the key is to focus on eating nutrient-dense, high-fiber foods to maintain a healthy gut microbiome and overall well-being.
Social Challenges
Navigating social situations can be challenging when following a whole plant food diet, especially in settings where processed and animal-based foods are prevalent. Dr. Goldhamer advises individuals to make new friends who support their dietary choices or to communicate openly with friends and family about their dietary preferences. He suggests strategies for handling social gatherings, such as bringing your own food or politely requesting plant-based options at restaurants.
Medical Establishment and Research
Despite facing criticism and skepticism from the medical establishment, Dr. Goldhamer's work has gained recognition and acceptance over the years. He mentions the publication of research studies in reputable journals and collaborations with major healthcare organizations to further validate the effectiveness of fasting and plant-based nutrition. He acknowledges the need for larger-scale studies to address criticisms of small sample sizes and to expand the evidence base for fasting and plant-based diets.
Replication of True North Model
Dr. Goldhamer addresses the lack of replication of the True North model in major cities worldwide. He explains that the nonprofit nature of True North, coupled with modest fees and facilities, makes it challenging to scale the program for profit. He discusses the potential for integrating fasting and plant-based nutrition into mainstream healthcare systems, citing ongoing efforts to collaborate with healthcare organizations and HMOs to incorporate fasting into standard protocols.
Personal Fasting Practices
Dr. Goldhamer shares his personal fasting practices, which include fasting for 16 hours daily and doing a week-long fast once a year. He emphasizes the need for rest during fasting and the importance of following a healthful diet and lifestyle to maintain optimal health. Despite the challenges of fasting, he finds it to be a beneficial intervention for his own health.
Challenges in the Current Food System
Dr. Goldhamer acknowledges the challenges in the current food system, where highly palatable ultra-processed foods are prevalent and contribute to poor health outcomes. He recognizes the difficulty in changing the food environment on a global scale but believes that by focusing on educating and empowering individuals to make healthful choices, there can be a positive impact on future generations.
Promoting Healthful Living
Dr. Goldhamer's message to listeners is to prioritize healthful living practices, including a whole plant food diet, regular exercise, adequate sleep, and stress management. He encourages individuals to take the first step towards improving their health and seeking guidance from health professionals who support these principles. By making conscious choices to prioritize health, individuals can experience long-term benefits and prevent chronic diseases.
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