Dr. Casey Means

make it, use it, make it, use it, make it so fast that like we essentially don't change our weight, but it's kind of, and of course, as it's being broken down ATP to ADP, we release heat.

And so I just think of cold as like one of the tools in our tool belt to talk to the mitochondria to say, make more heat.

And in a world in which our mitochondria are under siege, I think it's a valuable, often very inexpensive one that can, we can use.

Of course it does not supplement.

or replace food sleep exercise but i think it can be a very valuable tool to stimulate you know through that signal to basically make more heat and you know we know of course it can help and the data you know is is mixed but like increase brown fat which is like mitochondrial dense fat and have it do more work and whatnot so ultimately brown fat is mitochondrial dense fat and we want to you know help promote that so that's how i use cold and then on the heat side

you know, just fascinating how that's kind of acting to help metabolic health, um, through the activation of the heat stock proteins, some of which have, you know, the ability to upregulate antioxidant defense systems and quell some of that wildfire that we talked about that can hurt our mitochondria.

So, um, I put them lesser on my list.

Um, but you know, cause we just can't, we can't avoid the food and, you know, the sleep and the, and the movement, but I think it's a great tool that we can use.

The way I conceptualize the idea of fasting, obviously, this is one where we need more words, right?

Because the word fasting is so limited.

There's so many different parts of this.

Right.

um i think that some of the most interesting data that i've seen has been about if we reasonably compress our eating into daytime hours during the part of the diurnal cycle when we are supposed to be eating so essentially matching our chronobiology with our behavior

which, you know, we are diurnal organisms, so we kind of need to respect that.

Like when we do that and we compress it in a moderate way, our metabolic health is better.

And so some of the studies that have looked at this, one that was interesting was, and I think very hopeful for people, is that if you take all the food, all the calories that you're going to eat, and eat them in a six-hour window versus a 12-hour window total,

Totally same amount of calories, exact same food.

This is a controlled experiment.

People who eat the same amount of calories in a six-hour period are going to have much lower, statistically significantly lower glucose, 24-hour glucose and insulin levels compared to people who just space it out over the course of a 12-hour period.

And it makes sense because if you're spacing that food out over the course of 12 hours, that is a different –