Time-Restricted Eating, Ketosis & Sleep w/ Alessandro Ferretti

Welcome to episode #160 with Alessandro Ferretti, Dip ION, mBANT. Alessandro is a leading nutritionist in the UK and shared his latest findings in the realm of time-restricted feeding, ketogenic diet applications and using nutrients to rebalance circadian rhythms.

This interview is jam-packed with nuggets; so be sure to get and pen and paper out.

NOTE: Our usual videographer, Sam couldn’t be live in San Diego for this one, so we had a substitute…and thus the audio quality is not what you may be used to. I sincerely apologize for this, and hope you can still catch some of the many takeaways.

➢Connect with Alex: http://alessandroferretti.co.uk

—————————————–Lets Connect————————————–

➢ Listen in iTunes: https://itunes.apple.com/us/podcast/160-alessandro-ferretti-time/id910048041?i=1000376965339&mt=2

➢ Facebook https://www.facebook.com/MikeMutzelMS

➢ Instagram https://www.instagram.com/metabolic_mike

————————————–Key Takeaways———————————-

02:04Time Restricted Feeding: There are different styles. Some of us use stimulants with fats. The best results come from abstaining from ingesting anything of caloric value during fasting. It instigates different glucose regulations and ketone readings. There is also alternate day fasting (a full 24 hrs). The more fat adapted you become and the more regular your ketones in both breath and blood, the stronger the correlation to a sustained increased HRV (heartrate variability),

05:10 Secondary Benefits of Ketones: Ketones are signaling molecules, not just substitutions for macronutrients or energy substrates. Ketones effect metabolic and inflammatory signatures, contributing to an increase in HRV. Beta-hydroxybutyrate and acetyl acetate promotes epigenetic control, mitochondrial protection, and histone acetylation function, reducing free radical damage to mitochondria.

07:16 Inflammation and Exercise:

13:17 Glycogen Storage and Keto Adaptation: The benefits of being a fat adapted person will stay, even when glycogen stores are tapped.

16:36 Inflammatory Proteins and Postworkout Recovery: Casein is often recommended at certain amounts at certain times of the day. Inflammatory proteins, post workout, stimulate more inflammation to shorten the time it takes to create new tissue.

17:11 Post Workout Nutrition and Glycogen Replenishment: We have been taught that we need protein and carbs to spike glycogen replenishment and spike insulin. The body can make glucose and store it as glycogen from virtually every substrate. Through gluconeogenesis from glycerol, fats or protein for the amino acids that are able to be converted to glucose can rebuild the stores.

19:58 Post Workout Fasting: The longer you fast post training, the recovery period is slightly shorter and secretions are made of human growth hormone and testosterone increase healing and shorten total recovery time. This breaks with what we have been taught.

23:25 How Ketosis Enhances our Metabolic Efficiency: Fat adapted people use less heat (thermogenesis) and you produce more ATP, given the same number of carbons you have. On top of that, fat is a cleaner and slow burning fuel.

28:35 Advice for Competitive Athletes and Cross Fitters: To become truly fat adapted, where your body preferentially uses fats to supply energy on demand, depending upon how much oxygen you have available through intensity, can take 3 to 9 months.

38:25 Going In and Out of Ketosis: When learning to be fat adapted, different foods can push the body into alert mode and out of ketosis.

40:22 Lifestyle Shift: Becoming fat adapted is total commitment. We socialize in the evening, when intermittent fasting is best. People can be highly motivated for the therapeutic effects, like positive effects upon epilepsy.

44:28 Where to Start: A good place to start is with a high fat/low carb diet. Begin to experiment. Perhaps try an intermittent fast. Check breath acetone.

44:33 Sleep Quality: Our guts are highly active in the middle part of the day (10 a.m. to 4 p.m), thus it is logical to consume most of our calories then. Food has a substantial impact upon body rhythm. Alessandro travels extensively, but does not suffer from jet lag. He regulates this with food. His body knows that when he eats, part of the day, whatever is left, must be either evening or morning.
51:48 Food and Circadian Rhythm: We discuss how foods can be used to restore (AKA entrain circadian rhythms)


25 thoughts on “Time-Restricted Eating, Ketosis & Sleep w/ Alessandro Ferretti

  1. Alessandro's comments about sleep and time restricted eating are interesting and I'll have to try it again, perhaps. I'm now a carnivore, but have only been doing it for about 2 weeks. Previously, I was following a strict ketogenic diet, taking melatonin and sleeping so-so. I've struggled with sleep issues my whole life really, but since my system cannot tolerate anything but meat and water right now, I thought I should eliminate the melatonin tablet, but I'll see what I can research about that.
    As for the time restricted eating, when I was doing keto, I tried to eat just one meal a day at 1-2pm and it was horrible for my sleep. I could NOT sleep longer than 90 minutes at a stretch. I tried to stick it out, but only lasted a week doing that and thought the stress would almost kill me. I will try it his way and have a breakfast and a final meal at 1-2pm and see what happens. Thanks for the episode, guys.

  2. I heard that it is good to eat a meal with-in 60 minutes, and no snacking between meals so the Migrating Motor Complex is not slowed which might lead to SIBO. If we have fermentable carbs in our small intestines and we eat another meal before that food has been absorbed and gone on to the large intestine, then it will ferment and produce gases. The sound of stomach rumbles not the body saying I want food or i am hungry, but that rumble sound is the body's MMC.

  3. Time restricted feeding works great for me…. I stay in a fasted state for about 14 to 16 hours a day and take in all my calories in an 8 to 10 hour eating window. I like to skip breakfast and break the fast in the afternoon. I wake up ever morning in mild ketosis. My Macronutrient Ratio is;
    50% – 60% healthy fat (olive oil, avocado oil, avocados, nuts, whole eggs, lean meats, oily fish)
    20% protein (lean meats, fish, nuts and eggs)
    20% – 30% carbs (plants)

    This diet plan is working great for me right now…it keeps by body fat around 10% and I have a lot of energy to workout. I might change the Macronutrient Ratio down the road but it's working for me now.

  4. Note for 32:20
    Keto adapted high intensity extended workouts where anaerobic efforts are intense.
    From beginning to mid hour 2, maybe administer glucose as Maltodextrin/Fructose 2:1 ratio and max 30-40g/hr (1g per 2 minutes).
    Consuming glucose sooner completely defeats the purpose of keto adaptation.

    Note to sugar fairy trolls.
    Keto adapted athletes get to choose their fuels. Fat AND glycogen/glucose.

  5. With all the keto videos out there you still hit subje rd not many have talked about. I eat first meal 3pm but hesitate to eat again at 7 or 8 because the full stomach effects my sleep. Would a protein shake or just some sauteed spinach be ok?

  6. Mike…please correct me if I am wrong.
    Time Restricted Feeding allows a 16/8 time window and let's you eat whatever you want (including carbs) during your "window" of eating.

    The Intermittent Fasting is a 16/8 or 18/6 window of eating.

    So, combining IF w/low carb way of eating will help you lose weight and be better for your health (inflammatory response, etc.)
    Is that right?

  7. I have been doing IF for a long time now and doing Keto also now. I always wanted to workout in morning but was vary of having a shake post workout and breaking my fast. Now I can do it. Great interaction and very informative.

  8. I know that this is extra task but adding SUBTITLES to MOVIES on your channel would be a really great idea. A lot of people are not native people. Subtitles generated automatically are not always so good. Movies could be much more valuable. We look the channel all over the word. Thx.

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