 Fancy words simply it means well, guess what you eat less But the thing is when you look at the studies Caloric restriction is the one form of life extension That's been proven to work across pretty much all mammal groups Simply when you end up reducing the amount of calories animals take in they live longer their mean lifespan ends up increasing And it's fantastic. It's pretty much the gold of standard longevity and a lot of the supplements People talk about from an aging perspective end up impacting or working because they're calic restriction mimetics But the question is you have to consider. What's your goals? I mean sure I want to live longer But I don't want to just live longer I don't want to grow older and be decrepit and sit there and feel old and miserable because that would not be so much fun and Calic restriction has to see very downsides See the problem with calic restriction is a number of things you lose your energy You lose your internal basal temperature. You start feeling colder start feeling more miserable You lose your muscle mass You lose your sex drive And after a certain point you start looking and going well, I get a live a lot longer But I'm not sure I like the life that I end up living and Our thing is it's pretty hard to do. I mean think about it You see time and time again. Hey, you've been told I want to lose weight So what advice do you get move more exercise more and eat less? Sounds great in concept, but in practice it ends up being pretty hard to do And I'm a hacker. I want things to be easy. I want the most results for the least amount of effort So this brings us to this concept called airman fasting where you get almost all of the gain for a lot less pain Frankly, I'm pretty damn lazy. I want the most results. I want the least effort Yes, I cheat and I'm damn proud of it So looking at airman fasting, it sounds fancy, but again the concept at heart is really simple Don't eat Now I'm not saying don't eat all the time. I mean I can't live off a ear alone But what we end up doing is what's called restricting the feeding window. So normally, what do we do these days? We wake up in the morning. We have our bagels and fruit Couple hours later. We're having our breakfast or lunch if you guys are bodybuilders You're downing protein shakes all the time and believe me. I work at GNC. I've owned those stores I've sold a lot of protein and mural replacement shakes because you know You have to be eating six meals a day eight meals a day because if you stop eating for you know An hour and a half you're gonna lose protein mass and muscle mass truth is you don't have to do all that We end up restricting the feeding window depending on who to talk to you restrict the feeding window and Fast for say anywhere between 16 and 36 hours and depending on how long you're fasting Depends on what your goals are are you looking at more from a longevity standpoint like myself or is your goals more alongside of the Hey, I just want to look better naked But so let's think about it Why might this work the thing is with our modern diets with eating constantly? What happens is we're constantly in this growth mode. We're pretty much in an anabolic state But the thing is we weren't evolved in such an environment We weren't involved to be in a state where we're constantly eating and having those growth signals Everyday pretty much throughout our waking period We were designed to alternate this and to have states of catabolism when your body starts repairing breaking things down It's basically this difference between yes I want to grow and build and store fat versus actually ending up burning off that fat But let's start looking at some of the evidence for intermittent fasting There is some pretty decent evidence out there Predominantly, we've got a decent amount of animal studies throughout a lifespan Particularly in the mean life span and the interesting thing here is some people go that oh the benefits from intermittent fasting are Just caloric restriction in other words all the benefits come from people eating less It's not true The studies in that indicating that they get some of the benefits even if ultimately they end up eating the same amount of Calories changing that window changing when you eat those calories that window of time makes a huge difference But we also have human studies Let's think back to Madrid. The year is 1956 and you're in the best environment possible. Guess what you're in a retirement home sounds fantastic But in this case They had some smart researchers around so they wanted to see you know What some of the benefits and they didn't even do a full what I'd call full airman fasting They did a modified study So normally they ended up giving all these old people 1600 calories a day But they changed things up a little they switched it so you had Some people were then eating 900 calories one day and 2300 calories the next day The study lasted for three years and what happened?