TODAY’S DOSE OF HONESTY

My Journey with the Fast-Mimicking Diet

I have completed my first real “detox” program, and wow, did I learn a lot! I was extremely skeptical of the word “detox,” as you know, but more than skeptical, I was curious about what the experience would be like—especially as I wrapped up my first six-month wellness experiment with trainer Korey Rowe. As I mentioned in last week’s issue, I decided to visit a world-renowned wellness center, famous for its 50-year philosophy, approach, and practice of detoxes. Located in Switzerland, it came highly recommended by a friend, so I decided to test it out with a sleuth-like, undercover doctor and nutritionist attitude. As promised, I’m sharing what I learned, my experience, and how you can incorporate some of these practices into your life—minus a flight to Zurich!

During my week at Chenot in Weggis, I did a lot, lost seven pounds in seven days (though weight loss was definitely NOT my goal), and dove into the health experiment. The seven pounds are likely mostly water weight and will probably return, but it speaks to the effectiveness of a Fast-Mimicking Diet (FMD)/detox program and what your body is capable of achieving in just one week. I’m excited to tell you all about it, share the science behind it, and show what you can take from it. This week, the Chenot nutritional approach is on the Ajenda. It’s called a Fast-Mimicking Diet, and it’s my Dose of Honesty.

The concept of fast-mimicking revolves around achieving many of the physiological benefits of fasting while still consuming a small amount of food, making the process more sustainable and accessible. This approach was popularized by Dr. Valter Longo, a biogerontologist and creator of the Fasting-Mimicking Diet (FMD), based on extensive research into calorie restriction (CR) and fasting. While the scientific support for calorie restriction is strong and clear, I want to emphasize that I do not recommend or support long-term CR (more than a week at a time) at any age. As you’ve heard me say many times, I generally believe in not obsessing over portions, numbers, calorie counts, counting macros, or any other eating practice that takes the joy out of eating and turns it into a science project.

However, science also supports the cycling of days or weeks of FMD/CR alternated with “normal” eating, showing significant health benefits. During these CR days or weeks, it is important to weigh, measure, and count what you are eating. After my experience this past week, I plan to incorporate this into my routine: one five-day FMD/CR period per month or so, surrounded by regular, healthy eating the rest of the time. I lived the experiment, and I personally felt and experienced the benefits. And as you know, if something isn’t good enough for me, I would never recommend it for YOU.

The Science Behind Fast-Mimicking

Fast-mimicking diets aim to simulate the metabolic and cellular effects of fasting without complete abstinence from food. These diets are designed to provide minimal caloric intake (typically 500–1,100 calories per day) while maintaining specific macronutrient ratios to trick the body into remaining in a fasting state.

Key Biological Mechanisms

1. Reduction in Insulin and IGF-1 Levels:

   • IGF-1 (Insulin-Like Growth Factor 1): IGF-1 is a growth-promoting hormone linked to aging and cancer. Fast-mimicking diets lower IGF-1 levels, activating cellular repair pathways instead of growth.

2. Ketosis: 

   • With restricted calorie intake, the body begins to use fat stores for energy, producing ketones.

3. Autophagy:

   • Fast-mimicking stimulates autophagy, a cellular "clean-up" process where damaged cells are broken down and recycled. Exercise also stimulates autophagy, by the way! This contributes to improved cellular health and may delay aging and age-related diseases.

4. Stem Cell Activation:

   • Studies suggest fasting triggers the regeneration of new stem cells, particularly in the immune system and digestive tract, enhancing overall repair and renewal.

5. Reduction in Inflammation:

   • This is a key driver of aging and many diseases.

6. Preservation of Muscle Mass:

   • Unlike prolonged fasting, fast-mimicking allows for minimal protein intake, which may help preserve lean muscle mass while still promoting metabolic benefits.

Research Evidence

1. Human Studies:

   • In clinical trials, the Fasting-Mimicking Diet improved markers of metabolic health, such as reduced body weight, lower fasting glucose, and better cholesterol profiles.

   • A study in Science Translational Medicine (2017) demonstrated that participants on the FMD for five days a month over three months experienced reduced biomarkers for aging, inflammation, and cardiovascular disease.

Benefits of Fast-Mimicking

1. Sustainability:

   • Easier to adhere to compared to complete fasting.

   • Provides psychological and physiological relief from total food deprivation.

2. Health Improvements:

   • Reduces visceral fat and body weight.

   • Lowers blood pressure, cholesterol, and blood sugar levels.

   • Improves cognitive function and brain health.

3. Anti-Aging:

   • Mimics the anti-aging effects of calorie restriction without the challenges of prolonged fasting.

4. Disease Prevention:

   • Reduces risk factors for chronic diseases such as diabetes, cardiovascular diseases, and cancer.

Practical Framework of Fast-Mimicking Diet

• Duration: Typically 5 consecutive days per month.

• Calories: About 750–1,100 calories/day.

• Macronutrient Ratios:

  • Low protein (10% of daily intake)

  • Moderate carbohydrates. (45% of daily intake)

  • High healthy fats (e.g., nuts, seeds, olive oil, 45% of daily intake)

• Foods: Plant-based, including soups, herbal teas, nuts, and low-calorie snacks.

Potential Limitations and Risks

1. Individual Variability: Results may vary based on age, gender, and metabolic health.

2. Nutritional Deficiency: If done improperly, it may lead to inadequate nutrient intake.

3. Not Suitable for All: Pregnant or breastfeeding women, individuals with eating disorders, or those with certain medical conditions (e.g., diabetes) should avoid fast-mimicking diets without medical supervision.

4. Cost and Accessibility: Commercial programs like ProLon or destination wellness centers can be expensive, but it is possible to do a FMD at home, DIY.  I will have recipes and precise meal plans that follow a FMD (which will be approximately 900 calories a day) in the next few weeks in my newsletter, and coming soon in a big announcement!).  

After diving into the science and experiencing the benefits of a Fast-Mimicking Diet firsthand, I’ve come to appreciate the tools that can make fasting or fasting-mimicking more manageable and enjoyable. You guys know I LOVE Pique Tea, so I was super excited to try their fasting-specific teas—and they did not disappoint. These teas are a science-backed reset that aligns perfectly with the goals of fasting and FMD programs.

Created by fasting expert Dr. Jason Fung, these teas are designed to help crush cravings, soothe digestion, and maintain steady energy while hitting fasting goals.

Here’s how they fit into a fasting routine:

• Morning: Bergamot Black Fasting Tea for sustained energy and focus.

• Midday: Ginger Green or Matcha Fasting Tea to curb sugar cravings and boost metabolism.

• Evening: Caffeine-Free Cinnamon Herbal Fasting Tea to calm digestion and support healthy blood sugar.

Pique’s teas are the ultimate fasting ally, thanks to their purity and potency. Using Cold Extraction Technology™, they deliver concentrated antioxidants for maximum benefits. Plus, they’re triple toxin-screened, organic, sugar-free, and free of preservatives. With pre-measured sachets, they’re effortless to enjoy anytime, anywhere—even if you’re not fasting or following an FMD!

SYMPTOM SOLUTIONS

How to Stimulate Your Parasympathetic Nervous System & Why it Matters

As I mentioned, I learned so much on my week-long test of one of the most renowned Detox programs in the world, I am excited to share it all with you.  First, a back story.  Just over a month ago, I got an Oura Ring.  I wasn't sure it was going to be helpful for me, but as a medical scientist, anything that gives me lots of data is generally ok in my book, as long as I am able to USE that data in a beneficial manner.  One of the metrics that the Oura Ring tracks is called Heart Rate Variability (HRV).  Heart Rate Variability (HRV) refers to the natural fluctuation in the time intervals between consecutive heartbeats. Rather than beating like a metronome (with perfectly consistent intervals), a healthy heart actually speeds up and slows down in response to various physiological and environmental factors.

Why HRV Matters

• Indicator of Autonomic Balance: HRV reflects the balance between the two branches of the autonomic nervous system (ANS):

  • Sympathetic Nervous System (SNS): Responsible for the “fight or flight” response.

  • Parasympathetic Nervous System (PNS): Responsible for the “rest and digest” response.

  • When HRV is higher, it generally suggests a more flexible ANS and a stronger parasympathetic influence—both of which are associated with better resilience to stress and improved overall health.

• Stress & Recovery: High HRV typically indicates good recovery capacity, mental resilience, and adaptability to stress.

  • Low HRV may suggest stress overload, inadequate recovery, or potential health concerns. HRV  is highly individual and depends on factors like fitness level, genetics, overall health, and even daily stressors. There isn’t a single “one-size-fits-all” number. Still, when looking at larger population data, we can see general trends that might be helpful to keep in mind.

  • Typical Ranges:

    • For women in their 50s, broad averages often fall somewhere between 20 ms and 45 ms when measured at rest or during sleep.

  • However, these ranges are just a rough guide:

    • A person with an endurance training background may have an HRV consistently above 50 ms.

    • Someone dealing with chronic stress or health issues could see HRV values below 20 ms.

Mine was not great. It was generally on the low side, an average of 38-42 ms, and since I am a healthy, fit woman, getting numbers 'typical for my age' is definitely not where I want to be.  I strive for health metrics 10+ years YOUNGER than my chronological age.  I was not pleased. But what I experienced at the Wellness Center surprised me.  

Within the week I was there, my HRV steadily and dramatically increased to 63-91 for the first time in the month since I started wearing my Oura ring! This was a significant observation for my medical/scientific detective work.  So, why did my HRV increase?  It's hard to say for sure, but I definitely have some theories.  One of them has to do with Parasympathetic Activity, as mentioned above.

You see, our lives and our world today is almost all 'fight or flight' all the time. From work, to news (fires, etc) to relationships, to normal life, we get a lot of stress coming at us from all directions, constantly. Even our exercise, my own fitness routine, while effective and beneficial, was all 'fight or flight.'  Some of that is beneficial, and actually an important result of exercise. But too much can be a problem. One of the first things that happened at the Wellness Center was undergoing a 'bioenergetic assessment' by a doctor formally trained in Traditional Chinese Medicine. Since TCM has been around for thousands of years, and since there is ample data to support many of its principles, I respect it and am intrigued by it.  My assessment revealed high levels of sympathetic activation. In other words, I was one stressed bitch, and I didn't even realize it.  My yin yang needed more balance. 

Activating your parasympathetic nervous system (often called the “rest-and-digest” response) can help you feel calmer, more centered, and better able to manage stress. Here are several research-backed techniques to support this process:

1. Deep, Controlled Breathing

   • Why it helps: Slow, intentional breaths stimulate the vagus nerve, which plays a major role in parasympathetic activation. Singing, at low pitches, can do the same thing due to the way the muscles in the throat and neck change and stimulate the vagus nerve.

   • How to do it: Practice 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8). Focus on feeling your belly rise and fall.

2. Progressive Muscle Relaxation

   • Why it helps: By tensing and then relaxing each muscle group in your body, you send signals of safety and calm to your brain.

   • How to do it: Work from your toes up to your forehead. Tighten each area for a few seconds, then let go, feeling the tension melt away.

3. Meditation & Mindfulness

   • Why it helps: Regular meditation practices can lower cortisol levels and encourage a calmer state of mind, activating the parasympathetic response.

   • How to do it: Find a quiet spot, sit comfortably, and focus on a single point of attention (like your breath or a mantra). Gently redirect your thoughts when your mind wanders.  I practice Transcendental Meditation (TM) and for me it's been incredible.  Unfortunately, I had NOT been practicing TM for the past few months and resumed it while away at the Wellness Center. 

4. Quality Sleep & Rest

   • Remember, the key to activating your parasympathetic nervous system is consistency. Incorporate these techniques into your daily or weekly routine to experience deeper relaxation and a more resilient response to stress over time.

In Traditional Chinese Medicine (TCM), increasing parasympathetic activity (often described in more general terms as  balancing Yin and Yang) is approached through multiple modalities designed to restore harmony to the body’s flow of Qi (energy).   Below are key TCM practices traditionally used to promote relaxation, reduce stress, and enhance the body’s “rest-and-digest” state:

1. Acupuncture and Acupressure

   • How it works (from a TCM perspective): By stimulating specific points along the body’s meridians (energy pathways), acupuncture and acupressure help regulate the flow of Qi, promoting balance between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) nervous systems.

   • What science says: Research suggests that acupuncture can help reduce stress hormones (like cortisol) and may enhance vagal tone—key for parasympathetic activation.

   • Common relaxation points:

     • Yin Tang (Extra Point): Between the eyebrows; helps relieve stress and anxiety.

     • Neiguan (PC6): On the inner forearm; supports emotional balance and reduces stress.

2. Herbal Formulas & Teas

   • How it works (from a TCM perspective): Herbs are chosen to nourish Yin and soothe Liver Qi stagnation—factors often associated with stress and anxiety in TCM.

   • Examples of calming herbs:

     • Suan Zao Ren (Ziziphus jujuba seed): Commonly used to calm the mind and improve sleep.

     • Long Gu (Fossilized bone) and Mu Li (Oyster shell): Often combined to ground and anchor the Shen.

     • He Huan Pi (Albizia bark): Known as a “happy bark,” used for mood support.

   • Practical tip: Many TCM practitioners combine various herbs into formulas tailored to individual needs. Drinking a calming tea can further support relaxation.

3. Tui Na Massage

   • How it works (from a TCM perspective): Tui Na  is a form of Chinese therapeutic massage that focuses on meridians and acupoints. By applying pressure and stretches, Tui Na encourages balanced Qi flow.  At the Wellness center, we had a Tui Na massage 5 out of 7 days, each day focusing on a different meridian. 

4. Dietary Therapy

   • How it works (from a TCM perspective): Certain foods are viewed as either warming, cooling, or neutral, and can impact Yin-Yang balance.

   • Examples:

     • Warm, soupy meals support digestion (often linked with parasympathetic activity).

     • Foods rich in magnesium (e.g., leafy greens, legumes) are considered grounding and can help with relaxation.

     • Avoiding overstimulating foods (excessive caffeine, sugar, spicy foods) that can exacerbate stress or disrupt sleep.  For the week of the Detox program, there was zero caffeine or alcohol.  Even though I had switched to decaf coffee 2 weeks prior to prepare, my HRV had not increased until I arrived at the center, suggesting that multiple factors were involved.

While TCM approaches are rooted in ancient wisdom, modern research supports many of these techniques for stress management and parasympathetic activation. Incorporating acupuncture, herbal remedies, gentle movement practices like yoga, Tai Chi or Qigong, and supportive lifestyle habits can help you achieve a calmer, more balanced state—both in body and mind.

If you’re considering any TCM modality, it’s always wise to seek out a qualified practitioner who can personalize recommendations based on your unique constitution and wellness goals.  And don''t forget to show your parasympathetic nervous system some TLC.  You will feel the difference. I definitely do!

COMMUNITY

Coping with Trauma: Insights for Navigating Difficult Times

The devastating news about the ongoing LA fires has understandably left many feeling anxious and uncertain. To help provide perspective and guidance during this challenging time, I asked our Core Expert, psychologist Dr. Jonathan Fader, to answer a few key questions.

What kind of psychological impact does the media footage of the LA fires have on people even if not personally affected?

While the psychological impact of watching media footage of catastrophic events will differ widely among people, there are a few common responses that most viewers experience. For one, a high degree of helplessness. Watching news about terrible events happening to others without having any way to help can cause a sense of hopelessness and create feelings of depression and anxiety. People with a background of similar traumatic events may have even more intense reactions.

What is the best way to comfort a friend who has lost their home in the fire?

Avoid trying to solve their problem. The main help you can provide is simply to be present with them, listen to them, and validate their feelings. Stay away from giving solutions and instead say things that normalize their experience, such as, “This must be so surreal for you. It’s so painful to lose what you have lost and have the future feel so uncertain.”

What are the signs that the exposure to the trauma of it all is affecting our mental health?

If you find yourself obsessively monitoring the news, having flashbacks, or feeling like you can’t stop thinking about the situation, it is a sign to contact a mental health professional. Any stress that prevents you from participating in your daily activities, like your job or family life, is also a sign that you may need to seek professional help.

These fires are really exacerbating a baseline fear many already have (of a massive disaster striking their home and family). What is your advice to people who feel much more anxious as a result?

Two mistakes that all humans make are, first, jumping to conclusions, and second, blowing things out of proportion. This is natural, especially when we see current news. Our way out is to examine the evidence and put things into perspective. When we are anxious, it’s because we have “unchecked worry.” We need to ask ourselves, “What is the actual likelihood that this will happen?” If we determine that what we are worried about is likely—which it rarely is—then we can ask, “What would we actually do about it?” Once we think this through and come up with a plan, we realize the truth of Mark Twain’s quote: “Worrying is paying interest on a debt you might not even owe.”

OUR CORE EXPERT

Jonathan Fader, PhD is a clinical and high performance psychologist. He is best known for working with professional athletes in the MLB, NFL and teams including The New York Mets and The New York Giants. He is the Co-Founder of Union Square Practice, a Mental Health Practice with 60+ clinicians in NY, FL and CA. He works with individuals, teams and organizations to improve mental health and performance. His energetic and empathic approach to therapy and coaching is informed by cognitive behavioral therapy, motivational interviewing, positive psychology as well as sport and performance psychology. Dr. Fader regularly works with athletes, performers, physicians, entrepreneurs, businesses, schools, and with first responder groups such as The New York City Fire Department (FDNY) Mental Performance Initiative as a part of the Leadership Under Fire Advisory Team. 

ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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