Ayuno intermitente

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Dalamar
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Re: Ayuno intermitente

Mensajepor Dalamar » 06 Sep 2017 04:46

La última vez que tuve una analitica fue hace más de un año, y no son fan de que me pinchen... tengo needlefobia! :)

Ya voy por las 84 horas de ayuno y lo llevo bien, a las 90 paso a modo FMD, 700 calorías al día con pocos carbohidratos y pocas proteínas.

El objetivo es llegar a poder hacer ayunos de 5 días, ósea FMD sin la M.

The rough rule of thumb in nematode worms is: restrict calorie intake by 30% and see up to a 30% increase in lifespan. The effects are smaller in mice and even smaller in primates. Not many people have the willpower to adhere to a lifelong diet, though occasional "fasting mimicking diets" seem to have beneficial effects. Nevertheless the holy grail has been to find a drug that could mimic fasting. Calorie restriction flips a metabolic switch from "abundance" to "austerity". Like when you get a big salary cut, you don't go adding extensions to the house; you hunker down, live modestly, recycle your old things and delay your plans to have babies. Somehow responding to this stress also lengthens lifespan. These days researchers think autophagy plays a big part in the lengthening. For instance, recent studies on mice and humans shows that fasting accelerates the refurbishing of tissues, clearing away damaged "senescent cells" while turning on renewing stem cells.
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JoseCas
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Re: Ayuno intermitente

Mensajepor JoseCas » 06 Sep 2017 15:52

Muy interesante. 5 días requiere mucha fuerza de voluntad. Yo el problema que me estoy encontrado cuando ayuno es que pasadas 15-20h suele darme dolor de cabeza y también que duermo mal pero igual es cuestión de habituarse.

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Dalamar
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Re: Ayuno intermitente

Mensajepor Dalamar » 06 Sep 2017 16:37

Al final he hecho 4 dias enteros de ayuno y ahora voy a hacer el quinto siguiendo FMD es decir sin carbos ni proteinas y menos de 700 cal.

Los estudios indican que FMD es lo ideal para longevidad o al menos para incrementar el health span, la verdad que FMD bien llevado no es muy duro, te puedes comer dos aguacates grandes al dia y te quitan bastante el hambre.

El ayuno de menos de 18 horas tiene pocos beneficios para la salud, comparado por ejemplo con 40 horas, puedes ver los marcadores en este hilo mas arriba, yo creo que el minimo productivo es 36-40 horas para reducir inflamacion etc.. y para ya obtener los beneficios maximos son 4 dias que para asegurar se hacen 5 y ahi es donde realmente activas sirtuinas etc...

Lo del dolor de cabeza podria ser por ketosis, pero en tan poco tiempo es dificil, seguro que te acostumbras.

Muchas gente pregunta que si es malo para la salud, por lo que he leido ayunar mas de dos semanas puede causar problemas, pero menos de una semana todo es lo contrario, buenisimo para la salud, claro que la mayoria de la gente interpreta que es para perder peso, y yo realmente lo hago para sentirme bien, de peso estoy en mi paso ahora mismo, seguramente intenteperder 4-5 kg mas para estar definido y marcar un poco.
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Dalamar
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Re: Ayuno intermitente

Mensajepor Dalamar » 17 Sep 2017 19:56

New research is the first to show that the speed at which the epigenome changes with age is associated with lifespan across species and that calorie restriction slows this process of change, potentially explaining its effects on longevity. "Our study shows that epigenetic drift, which is characterized by gains and losses in DNA methylation in the genome over time, occurs more rapidly in mice than in monkeys and more rapidly in monkeys than in humans." The findings help to explain why mice live only about two to three years on average, rhesus monkeys about 25 years, and humans 70 or 80 years.

Chemical modifications such as DNA methylation control mammalian genes, serving as bookmarks for when a gene should be used - a phenomenon known as epigenetics. Previous studies had shown that these changes occur with age, but whether they were also related to lifespan was unknown. The researchers made their discovery after first examining methylation patterns on DNA in blood collected from individuals of different ages for each of three species - mouse, monkey, and human. Mice ranged in age from a few months to almost three years, monkeys from less than one year to 30 years, and humans from age zero to 86 years (cord blood was used to represent age zero). Age-related variations in DNA methylation were analyzed by deep sequencing technology, which revealed distinct patterns, with gains in methylation in older individuals occurring at genomic sites that were unmethylated in young individuals, and vice versa.

In subsequent analyses, striking losses in gene expression were observed in genomic regions that had become increasingly methylated with age, whereas regions that had become less methylated showed increases in gene expression. Investigation of a subset of genes affected by age-related changes in methylation revealed an inverse relationship between methylation drift and longevity. In other words, the greater the amount of epigenetic change - and the more quickly it occurred - the shorter the species' lifespan.

One of the strongest factors known to increase lifespan in animals is calorie restriction, in which calories in the diet are reduced while still maintaining intake of essential nutrients. To examine its effects, the researchers cut calorie intake by 40 percent in young mice and by 30 percent in middle-aged monkeys. In both species, significant reductions in epigenetic drift were observed, such that age-related changes in methylation in old animals on the calorie-restricted diets were comparable to those of young animals. With the latest findings, the researchers were able to propose a new mechanism - the slowing of epigenetic drift - to explain how calorie restriction prolongs life in animals. "The impacts of calorie restriction on lifespan have been known for decades, but thanks to modern quantitative techniques, we are able to show for the first time a striking slowing down of epigenetic drift as lifespan increases."
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Dalamar
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Re: Ayuno intermitente

Mensajepor Dalamar » 15 Nov 2017 20:19

Déjame enumerarte por ejemplo sólo 4 beneficios neuronales de los ayunos intermitentes contrastados en los estudios publicados animales y humanos:

1 - El ayuno mejora la memoria y el aprendizaje

Estudio: Chronic Intermittent Fasting Improves Cognitive Functions and Brain Structures in Mice, PLoS One. 2013 (1)

2- El ayuno puede mejorar la concentración y el aprendizaje

Estudio:Exercise, Energy Intake, Glucose Homeostasis, and the Brain, Journal of Neuroscience, noviembre 2014 (2)

3- Ayunar permite una mejor comprensión de la información

Estudio: Caloric restriction increases learning consolidation and facilitates synaptic plasticity through mechanisms dependent on NR2B subunits of the NMDA receptor., Journal of Neuroscience, septiembre 2007 (3)

4- Ayunar incrementa los niveles del FNDC o BDNF en inglés, Factor Neurotrópico Derivado del Cerebro, que estimula el crecimiento de nuevas neuronas protegiendo de enfermedades que conducen al deterioro cognitivo como Alzheimer o demencia. El BDNF puede generar mayores niveles de creatividad permitiendo mayor acceso a un nivel de fluidez mental.

Estudio: Dietary restriction increases the number of newly generated neural cells, and induces BDNF expression, in the dentate gyrus of rats., Journal of Mollecular Neuroscience, octubre 2000 (4)

5.- Ayunar mejora el estado de ánimo y los niveles de felicidad aumentando los niveles de dopamina, por tanto reduciendo la depresión

Estudio: Short-term fasting-induced autonomic activation and changes in catecholamine levels are not mediated by changes in leptin levels in healthy humans. Clinical Endocrinology, enero 2007 (5)

+1 - Ayunar reduce los comportamientos asociados con comer emocionalmente

Estudio: Effect of exercising while fasting on eating behaviors and food intake. Journal of International Society of Sports Nutrition, septiembre 2003 (6)
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