00:00:00 - Intermittent fasting caused an increase in bacterial richness in the gut microbiome that correlated with increased T-regulatory immune cells
00:01:36 - Fasting mimicking diet, the ketogenic diet, and autoimmune diseases
00:02:58 - Autophagy during fasting
00:04:47 - It takes 5 days of water fasting in humans in order to reduce IGF-1 levels 50%
00:07:00 - When is autophagy occuring during a fast?
00:09:55 - Sensitivity of biomarkers of inflammation and autophagy
00:12:37 - Resveratrol is a caloric restriction or fasting mimetic compound that decreases protein acetylation via enzymes called sirtuins
00:13:42 - Spermidine is a fasting mimetic compound found in foods like natto that directly inhibit protein acetylation
00:14:25 - Spermidine has been shown to prolong lifespan in animal studies via increasing autophagy
00:15:05 - Spermidine has been shown to improve memory capacity and heart function in animal studies
00:16:51 - Aerobic exercises in a fasting state induces autophagy quicker than in a fed state
00:21:00 - Mild caloric restriction for over 6 years induces autophagy
00:23:35 - Rhonda discusses proxies that can be used for detecting autophagy
00:25:15 - Intermittent fasting, prolonged fasting and healthspan
00:28:02 - What we know about the minimal fasting time it takes to induce autophagy and apoptosis
00:30:25 - After a fast, refeeding causes stem cells to replenish the lost cells and rejuvenate tissues
00:33:35 - Comparing and contrasting a ketogenic diet with prolonged fasting
00:34:02 - The most effective way to induce autophagy is exercise and prolonged water fasts
00:37:33 - Rhonda compares the rejuvenation effect of time-restricted eating vs prolonged fasting vs fasting-mimicking diet
00:41:16 - Rhonda's thoughts on coffee breaking a fast
00:48:44 - Calorie-free substances during a time-restricted eating window vs. a prolonged fast 
00:52:29 - Supplements and other medications outside of a time-restricted eating window
00:54:20 - Your body metabolizes xenobiotics differently depending on the time of the day
00:59:56 - Sauna and exercise improves cardiovascular fitness in a synergistic way
01:01:28 - Differences between a fasting-mimicking diet vs a water-only fast
01:03:52 - Balancing protein intake with IGF-1 and mTOR
01:11:07 - Prolonged fasting and gallstone risk
01:14:40 - Fasting and cardiovascular disease
01:15:55 - Comparing two 48-hour fasts vs one 72-hour fast for inducing autophagy and apoptosis 
01:18:40 - Rhonda talks about the benefits of fasting that are independent from ketosis
01:23:21 - Fasting and cancer 
01:25:28 - Time-restricted eating and DNA damage
01:26:10 - Tips for time-restricted eating for people who work long hours 
01:27:25 - 12-hour vs 10-hour restricted eating windows
01:27:57 - Time-restricted eating and breastfeeding
01:28:50 - Diet, lifestyle, and cancer
01:32:32 - Ketosis and Parkinson's disease
01:33:29 - Statins, low cholesterol, and Parkinson's disease
01:34:01 - Ketogenic diet and blood glucose levels 
01:36:50 - Fasting, sauna, and muscle mass
01:42:29 - Eating a carbohydrate-rich meal before a workout 
01:44:05 - Prolonged fasts and the gut microbiome
01:51:37 - Contraindications for fasting in women
01:52:37 - Rhonda's tips for preventing jet lag in new time zones
01:54:29 - Rhonda's tips for managing circadian rhythm in shift-workers
01:58:04 - The effects of fasting on muscle mass
02:03:31 - Organs shrink during a fast then regrow during the refeeding phase
02:08:03 - Supplementing with branch chain amino acids during a fast
02:09:34 - Tips for refeeding after a prolonged fast