The Science of Fasting: Intermittent, OMAD, 3-Day & More

Did you know your body can't truly repair itself while you're eating? Or that fasting for just 3 days can trigger autophagy — your body's built-in cellular cleanup system that clears out damaged proteins, zombie cells, and even arterial plaque?

In this episode, Dr. Saunders breaks down everything you need to know about fasting — from the basics of intermittent fasting to extended 3-day fasts — and explains the real science behind why an empty stomach is one of the most powerful healing tools you have.

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Disclaimer: This video is being made available for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard or seen here.

In this episode, Dr. Saunders covers:

• Intermittent fasting (16:8) is a great daily starting point — but timing matters. Eating in alignment with your body's morning cortisol peak is far more effective than eating late at night.
• OMAD (One Meal A Day) is sustainable and practiced by a third of the world — but autophagy requires more than one day of fasting to fully activate.
• A 3-day fast is the sweet spot for most people — two days to deplete glycogen and drop insulin to zero, and one full day of deep cellular repair and autophagy.
• Fasting preserves muscle far better than calorie restriction or weight loss injections. Fasting = 9% muscle loss. GLP-1 injections = 45% muscle loss.
• Your gut heals while you fast — the stomach lining repairs, leaky gut improves, bad bacteria die off, and good bacteria are protected by your own cells.
• You CAN drink water, plain herbal tea, and black coffee while fasting without breaking it. Avoid flavored electrolyte drinks — the sweetness triggers insulin.
• Exercise during a fast is not only safe — it's encouraged. It preserves muscle and triggers mitochondrial growth (mitophagy).
• Blood pressure and blood sugar medications need special attention during fasting — always consult your doctor before fasting if you are on these.

Timestamps

• 00:00 — – Welcome & introduction
• 01:47 — – What is intermittent fasting and why does an empty stomach matter?
• 04:29 — – Does it matter WHEN you eat your 8-hour window? Circadian rhythm explained
• 09:04 — – OMAD: Is one meal a day sustainable? Does it trigger autophagy?
• 13:42 — – Stress hormones and fasting — is hunger working against you?
• 15:02 — – The 3-day fast: why it's the sweet spot for autophagy and cellular repair
• 17:44 — – Fasting mimicking diet — does it actually work?
• 18:57 — – Fasting and muscle loss: the truth about GLP-1 injections vs. fasting
• 22:05 — – Thyroid conditions and fasting — is it safe?
• 22:05 — – Alternate day fasting (ADF) and getting into ketosis
• 23:31 — – Autophagy vs. mitophagy: what's the difference?
• 27:03 — – What can you drink during a fast without breaking it?
• 28:59 — – What is the best food to eat when breaking a fast?
• 31:11 — – Medications and fasting — what to watch out for
• 33:14 — – Should you exercise while fasting?
• 34:35 — – Supplements to support mitophagy: PQQ, CoQ10, L-Carnitine, Magnesium
• 35:46 — – Fasting headaches: why they happen and how to push through
• 38:50 — – Q&A: How often should I fast?
• 40:33 — – Is a 72-hour fast better than alternating 24-on/24-off?
• 41:46 — – Q&A: Fasting with diabetes, cancer, blood thinners, and kidney disease
• 45:18 — – What happens in the gut during a fast?
• 48:31 — – Q&A: Can someone at their ideal weight do a 3-day fast safely?
• 50:43 — – What if you're already in ketosis before a 3-day fast?
• 52:00 — – Olive oil quality and plastic bottles — is Kirkland still good?
• 53:24 — – How to get off blood pressure medication safely
• 56:19 — – Metformin, Glipizide, and Januvia — do they work well together?

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