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There are hints that your body cleans up cells when you fast (autophagy).

Less constant feeding can improve blood sugar swings and insulin sensitivity because every time you eat, your body has to run the insulin system again.

Eating dinner earlier can be beneficial to sleep because digestion raises body activity.

One is that it's a way of reducing body fat, and overweight is likely a bigger problem for many people than potential short term negatives of fasting.

Yes. Very easy to overconsume, especially from hyper-palatable foods which are often greasy. I try to eat around 60g of fat per day.

I could see that. Milk is hydrating. Yogurt is a good source of calcium. Can go with low-fat or fat-free options to reduce calories.

Per kg of lean mass. Someone who weighs 150kgs does NOT need to eat 300g of protein.

What’s the reasoning behind this claim?

Nuts in moderation. Very calorically dense, easy to overeat.

Ultra-processed foods are the main enemy.

Total dietary fat should be minimized.

Evolutionary mismatch is a good guide for diet design.

Dairy is a health-promoting food.

Anti-nutrients in plants are a real health problem.

Seed oils should be avoided because they are harmful.

Calories-in/calories-out is the main driver of weight loss.

LDL cholesterol is a decisive cardiovascular risk marker.

Ketosis is a useful or optimal metabolic state.

Saturated fat is preferable and good for long-term health.

Protein above 0.8 g/kg body weight is desirable, often up to around 2 g/kg.

Raising metabolic rate is possible and preferable to long-term health.

Fasting is beneficial to long-term health