The Real Truth About Intermittent Fasting: Is It Really Effective?

Ever wondered why your diet just isn't delivering the weight loss or health improvements you expected? 

In this episode of me&my health up, host and clinical nutritionist Anthony Hartcher dives deep into the world of intermittent fasting (IF), exploring its effectiveness, the science behind it, and how to implement it for optimal results.

Why you should listen:

• Discover different IF methods: Learn about 5:2, time-restricted feeding, and more to find your perfect fit.
• Science explained: Unravel how IF affects your body's insulin, growth hormone, and overall health.
• Circadian rhythm & fasting: Align your eating patterns for enhanced weight loss, energy, and well-being.
• Stress & emotions matter: Learn how managing them is crucial for IF success and avoiding roadblocks.
• Practical tips: Tackle hunger pangs, adjust your schedule, and make IF work for you.

This episode is for you if:

• You're curious about IF but unsure where to start.
• You've tried IF but haven't seen the results you hoped for.
• You want to understand the science behind IF and its potential benefits.

Join Anthony as he unlocks the secrets of IF and empowers you to take control of your health.

About me&my health up & Anthony Hartcher

me&my health up seeks to enhance and enlighten the well-being of others. Host Anthony Hartcher is the CEO of me&my wellness, which provides holistic health solutions using food as medicine and a holistic, balanced, lifestyle approach. Anthony holds three bachelor's degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering.

Podcast Disclaimer
Any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this Podcast. [Connected Wellness Pty Ltd] operating under the brand of “me&my health up”..click here for more

Transcript

Anthony Hartcher: 0:08

Intermittent fasting is all the rage. Now, you read about it. In the media, you hear the influencers talking about it, you hear your mates talking about it, is it for you? And that is the question I'm going to answer on today's episode of The Real Truth About Intermittent Fasting. So buckle up and listen in to another episode of me&my health up. I'm your host, Anthony Hartcher. I'm a clinical nutritionist and lifestyle medicine specialist. The purpose of this podcast is to enhance and enlighten your well-being. And today, I have the benefit of doing that just for you. So let's get into today's episode of intermittent fasting. So why am I choosing it? Because a lot of clients are coming to me and asking me should I be doing it or I'm doing it, I'm not getting results. I used to get results and not getting results now. And they're a bit confused because everyone's talking about intermittent fasting and the benefits. So let's get into what is intermittent fasting to begin with. So it is essentially a period of fast, where you're not eating, you're not consuming food, you're just fasting, it's not starvation. So don't get confused with starvation although you can feel that way initially when you embark on intermittent fasting. There's many forms of intermittent fasting, there's the five and two. So that's five days of doing normal calorific values or normal calorific intake. And then, two days of doing low, really low calorific intake. So you're going from a typical 2000 calories a day, like 500 to 800 calories a day. So that's five, five on say, five ordinary days. And then, two days where you're off, you're off, you're normally normal calorific intake, there's the other one, which is probably the more popular one, which is time-restricted feeding. And this is where you eat within a certain window. So you're eating within, I don't know, an eight-hour window. So there's a 16 and 8. So that's a 16 fast or 16 of not consuming food, and then an eight-hour window of consuming food. And then there's variations of that. So some people do a 14-hour fast, 10-hour time window, some do a 12 and 12, it really depends. But at the end of the day, it's having some period of fast. Ideally, you want to be having that fast, somewhere around 12 hours plus, so that is intermittent fasting in a nutshell. So what are the benefits of intermittent fasting? Well, it gives your digestive system a break, it enables repair and rejuvenation of your digestive system and also other pathways within the body. So it enables the body to heal itself when it's not busy breaking down food. And whenever we eat food, it's pro-inflammatory, we induce a inflammatory response to drive digestion. However, when we're not, we are in a state of, I guess, low inflammatory, less inflammatory, but it depends on your emotional state, doesn't it? So obviously, the benefit here is not having food induced inflammatory approach. So you're essentially reducing your calorific intake and you're having periods where you're not consuming calories, that's providing that low inflammatory environment that enables the body to heal itself. It's enabling energy to go to parts of the body, but it might not go to when it's inflamed. Such as I mentioned, the digestive system, the immune system, and the sexual reproductive system, they're all functions that require a low inflammatory environment or a low stress environment, obviously, you know, to keep us busy, we that is what induces inflammation, so it really helps your body to recover in a nutshell. So what it does is it reduces the insulin. Okay, so by insulin is generally associated with eating or constant eating, but it also can be associated with odd other cardio metabolic diseases such as type two diabetes, but essentially, when we have low insulin in the body, we encourage human growth hormone, HGH, and human growth hormone enables that repair and rejuvenation of the body. So it initiates that so we do want to allow insulin to come down and fasting helps that insulin to drop. Obviously, there's other factors that can keep insulin high, such as prolonged stress, and that could be induced from emotional stress. So there's things like trauma, PTSD, those sorts of things will generally create a high insulin environment if that stress isn't manage or if that person's not getting the right assistance to manage that stress. So yes, it can help but there's other factors that are going to inhibit its ability to help you such as a as I said, emotional stress or just stresses in general so they could be excessive physical stress on the body, such as excess excessive work demands, physical pressures on the body. It could be excessive exercise, it can be chemical stress, it could be drugs that you're taking. They could be pharmaceutical drugs, they could be recreational drugs, they could be things like alcohol, nicotine through smoking, those sorts of things, those chemicals that go into the body, it could be through drinking unfiltered water that you could be taking in a whole lot of toxic chemical stress. Or you can be breathing in toxic air from the environment, air pollution, for example. So there's some of the chemical stressors I've mentioned some of the physical stresses, and then there's the emotional stress on the body, which I alluded to earlier. So all those stresses can actually inhibit or reduce the ability for intermittent fasting to work because it's working against you in terms of you need the other factors under control in order to optimise intermittent fasting for you. So it's not a one size fits all. So for the people that works for their managing the other stressors in their body, and they're enabling the intermittent fasting benefits to work for them. So one of the things you hear tossed around as to when the body's in that repair and rejuvenate state is autophagy. Autophagy, is essentially where the macrophages consuming cells that aren't supporting you, or to really beneficial or taking out cells that potentially could be cancerous. So and our immune system works better when we're got less inflammation in the body. When it's enabled us to function well, our immune systems functioning well. So obviously, managing the stress improves immune immune function, you have neutrophils, which are part of the immune function, and that also takes out cancer cells. So our immune health is really supported through periods of fasting, resting, and recovery. So that's fantastic. And same with our digestive health. As I mentioned, before, we enable that repair to the intestinal lining to close up those tight junctions or keep them tight, so they don't become leaky and allow things for the foreign environment into our body that really shouldn't be there that invokes an immune response that it causes more inflammation. And so you know, it's that cycle that goes on and on and on. So yeah, in terms of the benefits, they're definitely there. However, the benefits will be limited, depending upon what else is going on in your life. As I mentioned, those other forms of stressors, such as chemical, physical, and emotional, if they're at play, it's going to reduce the benefits of intermittent fbiohackerasting, it's going to work really well for you if you're managing your stresses. So really important to manage your stressors I'm going to talk a little bit about in this episode, so hang in there, we're just going to get through intermittent fasting. Now, the other bit of news I want to share with you is there's a biohacker in the States, Brian Johnson, and he's spending $2 million a year in terms of biohacking are the things he's doing or supportive of longevity. And so he's actually got 30 physicians or 30 aids, people that are measuring all his data, and looking at ways in which he can lower certain readings to optimise his longevity and optimise his lifespan. Some of the things he is doing is such as intermittent fasting, but the way he does intermittent fasting isn't what typically what I hear my clients are doing, what I see a lot of the influencers are talking about dropping breakfast, not having breakfast and fasting by missing breakfast and fasting to midday. So it's essentially stop eating at eight and fasting all the way to midday to get that 16 an 8. Now is that the best way you could do intermittent fasting does the science support that? Well, it goes against circadian biology. So circadian biology is the night-day cycle. So the night-day cycle is how our body operates. It does its rest and rejuvenation at nighttime when we're sleeping. And during the day, it's active, it's foraging for food in terms of what we do these days, we seek meaning and purpose in our daily activities to bring meaning to life. And so we're doing activities that bring us meaning, bring us fulfillment, bring us joy. And that's we got to the work, we get meaning out of work, we get meaning out of helping others, we get meaning out of just living by what's most important to us every day. And so that's what we do during the day. And that's inflammatory, it's oxidising. That's how we're designed to do that were designed to do oxidising things during the day. And that's why the red blood cells don't have a nucleus because it's exposed to radiation during the day. And the white blood cells have a nucleus and they're not exposed to radiation or as much radiation at night. So that's how the body's we go into an oxidative state at during the day in terms of doing our activities, doing our work. And at night, we're going to rejuvenative state which is a reductive state. So we have this oxidation or reduction cycle that orientates itself around the circadian rhythm and let's talk a little bit about circadian biology so you better understand it. So when we wake up in the morning, the sunlight turns on our digestive function. It turns on our things that we need to do to get through the day, we need fuel to get through the day. So our digestion is turned on in the morning through natural sunlight. And it's there's several reasons why people don't feel hungry in the morning that either eaten too much at night and their body is still digesting. Because our digestion isn't optimal at night, we have less digestive enzymes, our body isn't producing as many digestive enzymes, because it's producing them per day things for day things to get energy to activities during the day. So then we can rest at night and rejuvenate and sleep. So yes, we're not designed to eat late at night, we're designed to eat during the day and in the morning, and the biohacker in the states that spends 2 million a year on improving his health and well being improving his lifespan, his longevity, he's eating in the morning. So he's rising with the sun. So he's getting his body in the circadian rhythm is switching on those digestive enzymes. And he's consuming all his food in the morning, he finishes eating at midday, so he consumed his 2250 calories, which is a typical standard intake of calories for an adult, he's consuming that between sunrise and midday. And that's where our digestive system is most optimal, it starts down regulating in the afternoon, it starts winding down to get some rest and rest. So wants to start rejuvenating. And we're often working against that if we're late eating late into the night, so we want to eat less at night, eat more in the morning, eat more during daylight hours. So it's best to have your evening meal earlier than later. And then to start eating earlier, because it signals the body, that it's daytime. Yeah, the body receives a signal from the Sun that the light in our retina receives that light signal. And it obviously then go in is translated into our body and then goes around the body telling the body to start doing daytime activities. One of those daytime activities is digestion, our digestive enzymes are turned on to digest food. And it goes through that during the day. And then at night, it's doing the reverse, it starts to see darkness. And that's why it's important that we minimise artificial lighting in the evening, to allow our bodies to start down regulating. So you can say I'm wearing these blue light filtering glasses. I've brought them to minimise my blue light exposure, particularly in the evening. And obviously if I'm at the computer all day, then it's telling my body it's the middle of the day all day, which is not right. Okay. In the morning, there's less blue light, there's more infrared light. And so we really want to minimise the blue light like in the middle of the day. Yes, there's blue light to maximise between 12 and two, and that varies depending on the time of the year and where you are located in the world. However, we want to really encourage the eyes to see natural light, so it stays in the circadian rhythm. So it can perform optimally help your body perform optimally optimally and help maximise intermittent fasting. So essentially, what Brian Johnson is saying and his researchers and his team is that we need to eat based on circadian biology. We don't want to work against circadian biology because it will work against us. So I don't suggest you miss breakfast. If you're going to do intermittent fasting, I suggest you eat earlier in the evening and have breakfast to work with the body as opposed to against it. So that's one of the areas where people often go a bit misaligned and work against their body and might not get optimal results through intermittent fasting is when they're working against the circadian biology. So get into the circadian biology by seeing first light. As soon as you wake up, getting out getting your eyes exposed to light that way, it starts down regulating melatonin. It starts up regulating cortisol, which is our up and go hormone. It helps the body get active, achieve goals, accomplishments, and that's what we do during the day we seek meaning and purpose during the day. Cortisol is going to help you do that. It also up regulate serotonin, which is that mood stabiliser keeps us on track keeps us on purpose. It keeps us feeling well about it keeps that level of self-esteem about us. And it's serotonin that is then converted into melatonin at the end of the day when we see darkness but our body needs to all our light our retina or our retina. Our receptors in our retina need to see dark at night in order to signal to the body that it's nighttime and start doing nighttime things such as converting serotonin that was made during the day through seeing natural sunlight to start converting that to melatonin, which then tells the cells to start doing nighttime things such as the repair and regenerate, so I hope that I made that clear as to, it's really important. If you're doing intermittent fasting, you don't do it the common way, which is skipping breakfast and starving to midday. Yes, there'll be some benefits. In doing that, you'll get some of the intermittent fasting benefits. But ultimately, you are working against your circadian biology. And we need, you know, in order to pursue optimal wellness, longevity lifespan, we need to be working with our circadian biology. And this is why Brian Johnson also gets infrared light exposure and optimises that because we were designed to be outside and optimising that infrared light exposure in the morning. And in the evening, in the middle of the day, there's not as much infrared light, that's where blue light predominates. But during the morning and evening, we want to get that sun exposure, because that's the infrared. And that infrared is really helpful for opening up pathways that help us achieve accomplishments, it opens up the dopamine pathway. So dopamine is that reward and recognition pathway. So we want that opened up through getting the UV infrared light in the morning. And during the day is typically when we would have rested under shade, but we still would have been getting sunlight through our eyes, okay, we sort of would have been seeing natural sunlight, as opposed to being indoors and getting and just seeing blue light all day. And so this is why it's important if you work indoors, that you step outside, to get natural light exposure regularly throughout the day to keep your body in the circadian rhythm. And this will optimise your intermittent fasting that you're doing, it will optimise your outcomes, and it will optimise your lifespan, longevity and well being because it's also useful for mental health. Dopamine is that that hormone that really helps us fulfill our meaning and purpose. It lets us know we're on track, it tells us that yeah, it gives us that feedback mechanism. Yes, you're on purpose you're on, you're living a meaningful life. Keep doing that. But we need sunlight exposure to open up that pathway. In order to achieve your meaning and purpose during the day, you need that epinephrine, norepinephrine, which is our adrenal neurotransmitters, they signal adrenaline into the body. But we need that to achieve purpose. But we can do it in a regulated way. We don't need to do it in a hyperactive state that we're running away from a, you know, a fear or running away or running towards a desire, we can do it in a regulated way by managing our emotions. However, we need that epinephrine and norepinephrine to actually, you know, get that energy production to really help the mitochondria function well. So we want that mitochondria functioning well, during the day. So we feel energised, what can happen is it can get dysregulated if you're not getting outside, you're starving yourself. And your body's really struggling to find its rhythm. And it's struggling to produce energy. Because you're not eating breakfast, you haven't got any chemical energy into your body through nutrition, you're not getting that sunlight exposure to get your body in that circadian rhythm to get it working with you. And what can happen is that you don't feel great and you're waiting, you're hanging, your serotonin is not there to you know, to stabilise your mood. Your dopamine is not being activated. So you don't feel that you're in pursuit of anything meaningful or you don't feel like you're, you're, you know, you're really aspiring for something that day. And it's just because those other two factors aren't there. And those two factors are getting it getting the sunlight and getting your body into that circadian rhythm by getting the natural sunlight and eating in the morning. And that really helps to get that circadian rhythm on track so that you feel a better mood about yourself and you can not respond so much to the environment feel like you're you know, you can't wait for 12 o'clock to come around to eat because you're starving because other things aren't working for you such as you haven't opened up the dopamine meaning dopaminergic pathway, the dopaminergic pathway yet that's activated through that natural sunlight through getting UV exposure in that morning, part of the day, early morning part of the day. So get natural light, eat in the morning because that gets your body in the circadian rhythm and then continue to eat during daylight hours, and then stop eating in the evening to allow the digestive system time to have a rest and enable it to rejuvenate and enable your body to repair itself. Enable that immune system to work for you. And to take away any cancerous cells or any, any cells that are mutating in a way that is not serving the body, the body will trim them and eat them up and take them out of the system, if you get into that rest and digest state at night, and then and then get into the oxidative state during the day, where you're achieving meaningful and living a purposeful life during the day. So in terms of managing your emotions, I touched on that at the start of the episode. And this is really is what's going to throw you out of kilter if you don't manage your emotions, because you're going to your survival center. And you will tell the survival center that this isn't fasting, this is starvation, I'm starving myself. And when we are in that survival center, we want to force outcomes. So you'll be fighting against yourself and really wanting to eat but trying to abstain from eating. And in the end, it will it will overwhelm you. Because at in that survival state, we force the outcome, we force the outcome towards something we desire. And we force the outcome to get away from the pain that we resist. So you're essentially going to be running towards the thing that you desire, which is the food that you've been thinking about all morning, because you're not managing your emotions, you're in the survival center, and it's wanting to force an outcome and you get sort of overrule willpower, willpower will abstain, you've made the maybe you'll get through a few days of doing this. But ultimately, if the emotions are overwhelming you, you'll get into the emotions, they will win out. Because we're wired that way. We're wired for survival, we're wired to get away from pain. Or in this case, we're wired to get the what we desire, which is food. We want the food more and more when we're in survival center. So what's going to help is if you can manage your emotions and get into the thrival center, which is the prefrontal cortex, which I've mentioned in previous episodes, and this is where we have objectivity. This is where we can govern our emotions. This is where we're centered employs. And this is where we remain on purpose and living a meaningful life. It is where we make strategic decisions, we actually execute strategic plans. And most importantly, we govern our emotions. We're the ruler of our emotions, we're in charge of our emotions, as opposed to our emotions running us. So it is really important that you do manage your emotions, through understanding what's driving the emotions, whether it's unrealistic expectations on others, that they live in your values, or do it your way, and not letting them be completely unique and special, and live their own life, as opposed to you wanting them to do things your way because you know better for them, which is really putting unrealistic expectations on to others, because ultimately, they're going to live the best life if they true to who they are, as opposed to trying to live other people's lives, such as what you're trying to impose on them. So, reducing that unexpected, you know, others will always do what's most fulfilling for them, and to honour, allow them to honour what's most fulfilling to them by not imposing your will onto them is really important, because it's enabling them to thrive. And you will thrive in that process of letting go, realising that they're completely unique and special, and that they're on a mission aligned to what's important to them, which is different to you, we all have a different hierarchy of values. And we all seek to live out and express our hierarchy of values. That's when we're living our most fulfilled life is when we're living according to what's most important to us. Also, not having unrealistic expectations on yourself. So and that is that you should be someone else and thinking you're not enough. And thinking that you're always looking up to others and putting yourself down and thinking you don't have the qualities that they have, that you do, you just not honouring them. It's in the form that is most important to you is where you have those qualities that you admire in other people. So for example, if you admire someone's career success, and their achievements, and what they've achieved in their career, but you've have a higher value on family, then you're going to have that form of success in your family, because that's where you're been putting your time and energy and dedication is towards your family. And they obviously have a high value on career and they're putting putting their time and energy and dedication into their career. And that's where they're getting success but you're getting success in another form. It's just not in their form because you're not them. You are you and you're living by what's most important to you, which in this case is your Family. So it's honouring the form that you have success in. And you do, there's nothing missing in you, you are complete in who you are. It's just your perception that you see this non completeness or these gaps, or this lack of fulfillment, you are completely fulfilled. It's just when you compare yourself to others, you perceive there's something missing. But it's just you're not honouring it in the form that's truly most important to you, which is what you spend your time and energy doing. Like I spend my time and energy fulfilling my client's needs and helping them to thrive. And that's where I dedicate a lot of time and energy. And that's where I see I get success, I see clients get success, and that's fulfilling to me, that's my aspiration. But it's only because I dedicate so much time and energy towards it in terms of educating myself, empowering them, helping them, coaching them, holding them accountable. And they start to understand their why, they start to enact the plan that we agreed to, and they start getting results as a result of working with me, and that's fulfilling to me. And so that's where I have success, but I don't compare myself to others, I just compare myself to, am I improving the value out? am I adding value to my clients? And that's what I'm comparing myself to every day, how much value am I adding to my clients? How can I add more value?And that's the only comparison I make is the goals that I set to help my clients. So make sure that you live every day according to what's most important to you. And don't compare yourself to others. And to honour what you admire in others in the form that it's within you. And then you'll feel complete. And you'll feel like there's nothing missing, don't have unrealistic expectations on others, to behave according to your values, because you're not respecting them and respecting who they are. And don't have unrealistic expectations on the world, in terms of it should just be a one-sided world, that we should only have peace and there should never be any war, because that's unrealistic. There's always been peace and war. They go together. It's like, we have peace and war in our body. So during the day, we're at war, and at night, we're at peace, okay. It is nature, nature rejuvenates at night. Some species aren't rejuvenating at night. They're nocturnal, they're active during during night, but their downtime is during the day. They're resting during the day. So they go to war at night, and they're at peace during the day. And so these cycles of build and destroy, are always happening in the environment, we have bushfires, we have regeneration in the forests as a part of the burn, destroy, rebuild, cycle. That's just that's a natural process. It's like our weather patterns are all always imbalance. They're always looking for that balance between each state. And so we go from drought, to floods, back to, you know, dry, drought, back to floods. In Australia, we're in this El Nino cycle, which is where we experience more drier weather and less rain. And we've just come out of a La Nina cycle, which is where we have more rain, and less dryness. And so the world's seeking to maintain this homeostasis, this balance of war and peace. And so why should we ever have an unrealistic expectation that the world should be one-sided, it has two sides, it's always trying to find that homeostasis. We always learn from every time there's conflict, we learn from it, we grow from it, we develop from it. So it's unrealistic to expect not to have conflict in relationships. Because we see the world differently that way we see it through our own lens, the other person sees it through their own lens. And of course, there's going to be some conflicts in terms of how you see the world. But it's talking through that conflict. It's it opens up communication through the conflict. And we get to better understand one another through the conflict. And so the conflict serves. And so everything is there to really help us grow and thrive. It's how we perceive it is where we struggle, we perceive that we shouldn't have this challenge. We should only have support. But if we only had support, then how would we grow? How would we grow as a human race? If the human race isn't challenged, or how we thrive in the human race is because of all the challenges we that we encounter through the environment through one another. They all help us grow and thrive as a civilisation. So I just wanted to share that with you in terms of that managing that emotional aspect based on in order to optimise intermittent fasting. Because if you don't manage your emotions, such as you have unrealistic expectations on yourself, unrealistic expectations on others, and unrealistic expectations on the world, then you're going to be emotional, and thinking, Why is the world working against me? Why is this other person working against me? Why am I self-sabotaging myself, it's because you're unreal in your expectations, and real realities hitting you because it has both sides. It's, it's not a one-sided reality always has two sides to it. There's always an upside and the downside to everything that we experience. It's our perceptions that can be skewed in terms of the way we perceive it based on our beliefs, our past experiences. But we can alter our perceptions, as I shared in previous episodes, that we can look for what we're not seeing. So if we're only conscious of the upside, we want to look for the downside, to balance our perceptions, to find reality, as opposed to living in this disillusion that it is just one-sided. It's never just one-sided. You are not a one-sided human being, you have two sides, I have two sides, everyone around you has two sides, they have a side that supports your values and a side that challenges your values. But that's who they are. And that's probably why they're there in your life to help you grow, because we grow through the challenges. Okay, so I just wanted to share those concluding words on emotions, because if you're not managing them, they will control you. And they will reduce the benefits you get from intermittent fasting. Or you may get no benefits from intermittent fasting. And the only way you will be able to endure intermittent fasting like to do it for long periods of time is if you're successfully managing your emotions. Otherwise, you will just give up because your emotions get the better of you. And you'll go to something that you desire, which is probably you'll look externally for that if you're not looking within for that fulfillment, and seeking it within. So just wanted to wrap it up with those concluding words. I really hope you're liking the episodes of me&my health up if you've got any feedback, please share it with me. I'd love to receive feedback as to what you'd like to hear more about. What am I making complete sense? Do you want me to explain it in in other words, in using other analogies? How do you want me to articulate what messages. I'm here for you. I'm here to serve you. This is my mission. I'm on purpose when I'm doing this, I'd love the feedback. So please give me feedback. The email is where you will find the episode it's info@meandmywellness.com.au or anthony@meandmywellness.com.au. Please give me feedback so we can get this me&my health up thriving, so that the world can be a better place. Thank you for listening. And until next time, keep healthing up.

Podcast Disclaimer: 33:27

This podcast and any information, advice, opinions or statements within it do not constitute medical, health care or professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this podcast. [Connected Wellness Proprietary Limited] operating under the brand"me&my health up" does not make any representations or give any warranties about its accuracy, reliability, completeness or suitability for any particular purpose. This podcast and any information, advice, opinions or statements within it are not to be used as a substitute for professional medical, psychological, psychiatric, or any other mental health care or health care in general. me&my health up recommends you seek the advice of a doctor or qualified health provider with any questions you may have regarding a medical condition. Inform your doctor of any changes that you make to your lifestyle and discuss these with your doctor. Do not disregard medical advice or delay visiting a medical professional because of something you hear in this podcast. This podcast has been carefully prepared on the basis of current information. Changes in circumstances after publication may affect the accuracy of this information. To the maximum extent permitted by the law, me&my health up disclaims any such representations or warranties to the completeness, accuracy, merchantability or fitness for purpose of this podcast and will not be liable for any expenses, losses, damages incurred indirect or consequential damages or costs that may be incurred as a result of the information being inaccurate or incomplete in any way and for any reason. No part of this podcast can be reproduced, redistributed, published, copied or duplicated in any form without prior permission of me&my health up.