The School of Greatness avatar

Dexa/The School of Greatness

Learn more
Published Nov 13, 2022

The TOP FOODS You Absolutely SHOULD NOT EAT To Live Longer! | Dr. Sten Ekberg & Lewis Howes

Dr. Sten Ekberg delves into the profound impacts of fasting and low-carb diets on longevity, examining the nuanced roles of plant-based and meat diets, while also discussing the significance of tailored exercises and recovery for hormone optimization and natural healing with Lewis Howes.
Episode Highlights
The School of Greatness logo

Topics covered

Popular Clips

Questions from this episode

Episode Highlights

  • Autophagy

    explains the process of autophagy, highlighting its role in cellular health and longevity. Autophagy begins around 16 to 18 hours into fasting, with significant benefits emerging after 24 hours, as the body starts recycling damaged cells and proteins 1. This process is crucial for muscle preservation, as growth hormone levels increase to prevent muscle breakdown during fasting 2.

    The body is too smart for that because you need your muscles to go on the next hunt. So we have all these mechanisms to spare muscles.

    ---

    By fasting, the body becomes adept at utilizing resources like viruses and bacteria, enhancing overall health and resilience 1.

       

    Insulin

    Fasting plays a pivotal role in reducing insulin levels, which is essential for metabolic health and fat storage management. emphasizes that insulin is the primary fat-storing hormone, and reducing carbohydrate intake and meal frequency can significantly lower insulin levels 3. This approach is particularly beneficial given that a large portion of the population is insulin resistant, often due to excessive carbohydrate consumption 4.

    If you are insulin resistant, that only means one thing. You ate too many carbs for you.

    ---

    By extending fasting periods, individuals can effectively lower insulin, thereby improving metabolic health and reducing fat storage 3.

       

    Exercise

    The relationship between fasting and exercise is crucial for optimizing health benefits. advises that while exercise during fasting can boost ketone production and growth hormone levels, it should be moderate to avoid muscle breakdown 2. High-intensity workouts like CrossFit should be limited to once or twice a week to prevent excessive cortisol production, especially in older individuals 5.

    If you're in your thirties, forties, fifties, you're feeling fine, then go for it. Do one or two of those spin classes.

    ---

    Fasting also enhances metabolic flexibility, allowing the body to efficiently switch between burning carbohydrates and fats, which is vital for sustained energy and health 6.

Related Episodes