I lost a 100 pounds over 1 year doing intermittent fasting and have been able to keep the weight off for a year. I don’t eat before 10:00 am and nothing after 6:00 pm. I’ve been able to get off cholesterol medicine, long acting insulin and reduced other medication. It changed my life and I feel great.
Appreciate that you're addressing this and helping people to THINK about the paradigm. So many keto and OMAD "experts" are promoting carb loading... I learned this from Ben Greenfield years ago. I've been using this thinking for years and now after hearing this from you, I'm going to try to eat my one meal earlier in the day. I've not enjoyed going to bed full, and I've noticed my digestion takes longer than even the recommended 3 hours...
I agree completely, have been fasting recently. Only breaking the late eating rule on Saturdays, completely stopping all eating before 6pm Sunday through Friday.
@@georgelewis8831 wrong. Carbs for dinner help to up regulate melatonin for better sleep. Make it a starchy carb meal with good portions of cooked and raw vegetables and notice the improvement in digestion as well. But keep the protein (meat) very low or none at all at this meal.
@@SG-ji5ij agreed. All, unless there are some hunting, or pastoralist without technology. I even think we are a lot more food raw. Some meats might benefit from cooking, but I think we went overboard. Raw liver, heart, salmon, tuna is superior to cooked.
I loved eating breakfast & started my fast thereafter. Found it sustainable & suitable for my lifestyle, even most say to skip breakfast. Ardent fan fr Singapore. Rid off my blood pressure medication since starting mostly OMAD.
@@nreed7718 no, I never had kaya toasts. I usually have a full balanced meal of chicken fillets, salmon, two eggs, salads or sauted veggies. Only sometimes with rice/noodles. I brought my weight down & before I eat every morning, I usually try doing 60 squads, 100 jumping jacks & some weight training. I'm 60 but absolutely look good & agile for my age. Imagine I was so unhealthy years back w fatty liver, high blood pressure & itchy skins
Hi Michelle, so glad to see a fellow Singaporean here! I know of no one doing OMAD in SG. I am really happy to what you have achieved. Thank you for being my role model. Do you cook yourself or buy from outside? May I know what is the total calories of your breakfast? Portion size of your chicken and salmon? How have you manage to sustain this? I have found OMAD difficult for me especially with eating out. I am looking at extended fasting though but I would like to do OMAD on a regular basis.
@@famnfren I do breakfasts mainly. I don't count calories, just try to eat to satiation. We Asian still love rice, noodles, etc, but I'll try cutting them to the lowest. Cooked 95%to cut out bad oils, msg, any added preserved meat. A couple of 🥚 & avocado are a must. I loved doing OMAD after breakfast or brunch. If I'll to eat out, I'll still bring my cooked ingredients to eat so I'll not overeat outside food. Able to sustain since Nov 2018. If I find myself out of control, I'll do a 3 or 4 days fast to bring stability to my life. I'll keep doing cos no timeline. Thank
Mike, I like Berberine hydrochloride during fasting. It looks like lots of studies contradict each other. Andrew Huberman cited studies that we are insulin resistant in the morning and, thus, it's healthier to eat low carb in the first part of the day. Carbs lower cortisol and help sleep (my experience confirms it!).
I agree with your last statement; it has been traditional wisdom to eat some sweet/starchy food for better sleep! Although light dinner has also been recommended for ages.
@@Highintensityhealth Mike, thank you for the response. The mechanism: carbs fascilitate absorption of tryptophan from protein rich foods. Tryptophan helps produce serotonin, which promotes sleepiness. Thus, eating carbs with protein results in feeling sleepy, a great thing in the evening.
Thank you sir🙏🏼. Intermittent fasting, low to no sugar/carbs (including wine/alcohol) put the brakes on constant cravings and inflammation at 60! What a gift! Energy increased 100 percent! Worried that if I eat huge lunch tho I will be hungry late evening and eat then defeat the purpose. Currently breaking fast at 1:30 pm and smaller second meal at 7:00…tweaking it all the time. Dr. Eric Berg is a hero too.
I can certainly attest to sleep being super important. I was doing really well with intermittent fasting until I got a job that totally disrupted my sleep. Now a year and a half later I'm getting back to a normal sleep schedule. It is so much more manageable once again.
Thank you, this video is perfect timing for me. There is no one size fits all. Knowing the emerging research is important, knowing one's self and listening to both is important: combining the two and applying to your unique body type, gender, age, current stresses and conditions is imperative. I would add to all suggestions of every health guru--proper breathing ("relaxation breathing") is as important as proper eating, at bedtime especially. Breathing is the first technique I teach my clients (substance use disorders with MH issues) to decrease anxiety, which supports a healthy sobriety/Recovery. This too is evidenced based along with Meditation, acupuncture.
With Type 1 Diabetes, I find one is more insulin resistance in the morning and evening. I eat very low carb meals, and best time to eat is twice a day ~ 11 am and 4-5 pm and walk after lunch and after supper. Bed time at 10-11 pm. No food 4-5 hours before sleep.
even as a child eating dinner was hard on me my parents believed dinner to be the biggest meal of the day and as I grew up on a farm the high lite of the meal was huge meat so i went to bed with a full belly of meat it gave me horrible health issues to this day i cut off my eating by 3pm soooo much better i still eat meat and some dariy but majority of my meals is fresh whole produce
Eating (even very low carb foods)causes me to have extreme fatigue. I fast until my working day is over to ensure energy and a clear head. However, I have problems with temperature regulation at night. I wish I could eat earlier.
Me too maybe not so extreme but fasting all day and eating to satiety in the evening seems my "best" way. Probably not the best but ive come to hate the feeling of dizziness after eating during the day. So i stuff up with food in the evening and go to sleep. Seems the most logical way, i call bs on the fact that you should sleep while fast. To me is more logical to fast when you have to exert and digest while youre not doing anything else
I had a similar problem with extreme fatigue but only after launch or dinner, keto breakfast somehow always worked for me. Within 1,5 year on keto/LCHF I noticed huge improvement, currently I'm 30 months on LCHF and it's so much better, I got my life back. How long have you been on keto?
It’d be great to see Dr. Naiman back on your show and the two of you discuss consuming carbs later in the day. He recommends the opposite approach in his book. Great info though, as always!
I am Type 2 Diabetic. I medicate orally. I am now on a roughly a 20 hour fast, 4 hour feeding cycle, 2pm-6pm. I am not sure what you are telling me, with the detail you are providing. 2pm, I am eating the following meals: a green smoothie (broccoli, spinach, 1/2 a kiwi, 1/2 a green apple, ginger, sunflower seeds, brazil nuts, MCT oil, apple cider vinegar, hemp protein powder) ie. the little carbs I do eat. Then take most of my meds. 4pm, I then eat (when I am able but no later than ) a smallish protein and fat meal (chicken) with garlic, cabbage, spring onions, mushrooms. I complete my last mean by 6pm, a more predominantly protein meal, like: animal protein or fish, eggs. I often am in bed sleeping by 9am after evening meds and awake again by 6am-8am. I do not yet have all of this optimized. I meditate after coffee first thing in the morning and do a short exercise routine to improve strength and make structure more robust. I am currently classed as an invalid, I am recovering from double surgery in 2020 (prostate cancer and a triple bypass - cardiac) - I am in my 66th year now. I am 5'6" tall and weigh around 142-143lb. So I am trim enough. My exercise routine is currently focused on strength, targeting areas of muscle that had atrophied while the cancer took hold and my chest which was of course cut open and my left leg which provided the veins used in the surgery; earlier this year I walked many of the national parks in my country carrying as much as 20kg and walking for up to 2 weeks at a time, which was an exercise in mental strength, eventually resilience and core strength. It was difficult but uplifting to get out after my prolonged recovery. I had managed a 6 month rest and my walking was a gradual increase of load over 4 months. Fortunately my country has not been in lock down since the first 3 months of the pandemic. I have achieved a long term fasting figure of 51, to date, and my PSA level is zero. So I am good to go, for now. I am gaining muscle in all the right places and I am progressively shredding. In watching this upload I am wondering if I need to adjust my eating window time ... I'm sorry I struggled with the terminology and density of information you provided? I would like to remove the medications altogether. I am told that my kidneys and liver are not yet at risk, but hey I do not want to go there or endure the cost of medication and longer (albeit subsidized in my country). And I would like to get back to working, if only part time to rectify my cash flow. And I want to spend far more time in nature. It is time to smell the roses, so to speak. Any advise you can offer?
I had nice results with OMAD. Not eating all day and having a keto dinner. I found I can not sleep if I'm hungry. Nice report and very interesting. Darn carbs!
@@longhairmullet I like the relaxed fasting approach. Broth, tea, coffee, yogurt/cream, electrolytes... whatever psychologically/physically smoothes the rough.
I have to do OMAD for health reasons and damn, I can’t imagine eating in the morning and not night :( I literally eat my one keto meal after work and get in bed and have been doing this for years, keto for four. Thanks and hi from a fellow Bellinghamster (now in Tokyo).
I worked third shift for 10 years (worked 8 pm to 6 am) then changed jobs and became a teacher. Now I wake up at 5:30 am. My circadian rhythm is totally jacked!
Wow, really informative. But it's weird when I eat carbs late it actually lets me sleep like a baby. But I haven't done that in a very long time. I usually do alternative day fasting & stop eating around 530pm.
In Mexico, the tradition was always the big meal and "siesta" between 2 - 4 in the afternoon (by the sundial) as local apparent time and standard time were equal centuries past. Since where I live we're 2 hours different, I'm eating my big meal at high solar noon, and if I eat "cena", it's at 6pm on the sundial. Very cool, and I sleep very well, indeed! Thanks for the content!
Great video!!! Just FYI, I think your speaking pace is almost always better about 5 minutes into your speaking. Sometimes I have to turn away from or FF your videos because u just talk so fast out of the gate it can be unpleasant if I’m not in the right mindset. Thought u might appreciate the feedback. Still and always will be a massive fan and listener of your channel!
Mike I read a book years ago by Kathleen Maison called Potatoes not Prozac and she got drug addicts clean and helped with their sleep by eating potatoes at night.
Lol, it's probably a good thing, but I think potatoes are about as addictive as drugs. There is some evidence to support this as potatoes and other hyperpalatable foods stimulate our natural opioid production. The least addictive foods are cucumber, carrots, and beans apparently www.metro.us/potato-chips-are-as-addictive-as-hard-drugs-scientists-say/
My challenge is shift work and this would be the case for a lot of health professionals. Our work is shortening our life span. What is the answer if we don’t have fixed work and sleep hours? I would not eat during a night shift because that is when I was normally asleep, and I didn’t feel hungry.
From my personal experience I tend to disagree with higher carb earlier and lower carbs later. As I mentioned in my earlier comment I tended to eat like this as a child and it worked well. However I have found that in very lean individuals it can be difficult to sleep if not ingesting some carbs later in the day. I think there is a range. As long as you are not eating high carb at every meal and don't go over 50% of calories from carbs at any one meal eating some carbs along with protein in balance and a little fat can help with sleep if one eats very low carb during the day.
Wouldn't low carb meals increase wakefulness through epinephrine/norepinephrine/adrenaline/dopamine and wouldn't high carb meals decrease wakefulness through triptophane/serotonin ? The volume of food should be considered too as it may lead to sleepiness no matter what food you ingest and at the opposite fasting comes with alertness. If you take into account circadian changes due to carbs and insulin, which of those three has a stronger effect on sleep ? Since it is more difficult to relax and fall asleep on zero carb, I find that one strategy is to eat a large meal in the early evening, however other factors most likely have a higher impact than nutrition (light exposure, timing of high intensity exercise, body temperature shift).
I feel this way. Having a heartier dinner before 8 helps. A cup of tea with coconut oil in it or even just eating some coconut oil plain before bed can also help me feel satiated enough to sleep without raising blood sugar
Interesting-After years of practice, I’ve found the exact opposite to be most organic to life. 🤷♂️ Train while fasted, then breaking fast with lean protein (eggs/salmon/banana) & ending your day with a 20-30m psoas release (Myofascial release) followed with “heaviest” carb meal (steak/potatoes) puts you straight in sleep mode. Usually add a middle meal of burger/berries. Meals typically 2-3hrs apart after breaking fast.
Growing up I always ate a large breakfast modest lunch and dinner depended on how active I was in the afternoon but was typically smaller. Senior year of high school I developed digestive problems. Also developed insomnia and over a two year period lost 30lbs so I was 6-1 and 145lbs. I discovered that eating no starch during the day or no eating period and then protein, moderate fat and carbs in the evening helped me sleep.
I've experimented with different schedules and always felt that shifting carbs later in the day worked best for my mental clarify and drive, plus I always thought that the carbs would convert to serotonin and help sleep. However, I still have some stubborn belly fat and sleep issues. To further confuse things, I consume a fair amount of caffeine and take a bunch of supplements to help with sleep. I'm intrigued by eating carbs earlier in the day but wonder how it would affect my productivity. Feels like I get a lot more done skipping breakfast and having my biggest meal in the middle of the day. I'm really frustrated trying to figure out the "optimal" TRF schedule. Recently, I started a job where most of my co-workers are on the west coast, so it's difficult to time my mid-day meal around meetings. Shifting lunch earlier seems like an option. Too many frickin' variables, makes me want to just skip eating until late in the day.
One thing that helped my sleep issues was to stop drinking any caffeine containing products after midday. Apparently, from what I've read elsewhere, the stimulant effects of caffeine can stay in your system for up to 12hrs after consuming. I now sleep much better having cut out my coffee in the afternoon/evening.
It's difficult to me get sleep when I'm hungry Even worst, a very sweet food or drink will trigger my sleep, and it also happens to my mother I don't know if it's some kind of psychological sense of safety
Agreed. I don't feel like sleeping if hungry. Even if the hunger pangs go away, it feels like it elevates stress and thus prevents that restful feeling.
I have been on a 4 hour window from 8pm-12am for 4 months and wake up nightly with terrible heartburn. I think I know why now, I am going to switch to AM feedings.
I quit coffee and at the same time started eating 2 meals per day as early eating window(8 hours window max) needless to say I have never felt better. Used to have my eating window start 4-8 hours after waking. I try to get 50-60% Kcal first meal, and 1x weekly I skip the 2nd meal and just eat the first meal as OMAD. Best schedule Ive ever done.
Wow, seems like we are doing the same! My eating window was noon to about 8pm but I want to move it more like 10am to 6pm. Also doing OMAD once a week.
Mike , brilliant content as usual. May I express my gratitude for the time you take to help educate us. Also , are the myoxcience products available at any stockists in the U.K ?
I've been doing fasting and with occasional OMAD for a while, but still been having sleep issues. I usually fast after 3pm. I'll try getting my calories all in before noon and see how that helps.
I find my best having a large carby meal at dinner, but some hours before bed. Moderste proteins. Using small amounts of carbs and most of the proteins during the day or around the workout. I sleep better, my cortisol, in the morning after, works much better, I can skip breakfast if feel so, no stress, no energy's fluctuation, no adrenaline/sluggish cycle. Carbs are my friend
Couldn't agree more. I did, Carnivore, Keto and low carb but never felt my best until switching to a starchy carb only meal at (early) dinner. I sleep like a baby now vs with the other diets. I eat fruit only in the morning and have a protein meal at lunch with lots of cook and raw vegetables, but no starches.
@@SG-ji5ij that keto high protein didn't work for me either. My cholesterol levels were a bit high. I went back to eating more of a Mediterranean diet (I'm Italian) and I'm having great results and I've added more pastured duck and chicken eggs to my diet.
@@donnatassa2018 same here. I eat a 50-60% raw plant diet now and feel so much more energetic and alive vs when I did Keto. I did well for a brief time on Keto but the issues started showing themselves shortly into the diet.
@@SG-ji5ij everyday for my breakfast/lunch I eat 2 pastured duck or chicken eggs cooked over easy in extra virgin olive oil and put on a pile of mixed raw greens like spring mix and spinach and a little crumbled feta (from Greece) cheese. I use Himalayan pink salt and pepper. I cut up the eggs and they pop all over and coat the greens, drizzle with the little bit of olive oil the eggs were cooked in. I know it sounds weird but it is really good. Sometimes I'll have a small piece of toasted sourdough bread spread with a little bit of Camembert or brie cheese to go with it. 😘👌
@@donnatassa2018 that actually sounds really good! Just a heads up on something I've been researching lately. I would strongly recommend staying away from all breads and grain based foods made in the U.S. ... Since the 1990's all wheat grown in the U.S. (even organic) is a new hybridized wheat. You'll notice the wheat fields have short stalks vs the old fashioned wheat used for eons. The new hybridized wheat has substantially larger wheat heads vs the old and unfortunately has 14 new strands of gluten that our body cannot digest. Plus, they use Roundup on the wheat right before harvesting as to make sure all of the wheat is dead and ready for market. It's no wonder gluten sensitivity has become a big thing in the last couple of decades. Before that, I never heard of anyone with a gluten issue.
So if I work out in the am Fast 18 to 22 hours a day Then eat between 6 and 9 which is ideal for me on low carb of course will effect my results ?! It’s not feasible for most of us t finish last meal at 4 while holding a 9 to 5 or even 6 jobs
I've been eating my last keto higher fat moderate protein 1 hour before bed...heavy meal maybe 800 calories. I wake up drowsy and groggy every time. The few times I ate my last meal 3 hours before bed had much better sleep.
So I am 42 years old and 9% body fat plus have very stable blood sugar and ketones. Would you suggests I still stop eating at night despite my results ? Eating in the morning messes my whole day up and I feel sluggish and fatigued. It’s really frustrating when your results are different from the studies as it confuses you on what to do with the information : (
This is exactly what I have been thinking about lately. I just switched over today. You came at the right time. Thank you. And God bless you. I will follow up with how it effects me.
Eating carbohydrates first thing in the morning would spike insulin and blood sugar wouldn’t it? Then putting a complete stop to fat burning due to breaking the fast ?
I've always been weird,I guess. I eat one massive meal at night after work and training (martial arts). I just can't train with food in m'y stomach now. I feel slugish and sleepy when I eat. So eating late at night after all the struggle of the day is done is perfect for me. I cool down, have fun with the fam or friends and then have a chat and go to bed. Some days when I know I need to wake up super early, I'll go to bed earlier but it's a hassle. Those are stressful days. In the the south of Europe or in Africa, when live like that. We chill at night. I suspect those studies don't take the cultural inclination into account. What do you think about that ?
I’m confused? This is the opposite of what I have heard over the last few years regarding eating carbs early. I was told in order to be a fat burner instead of a sugar burner, you time your carbs towards the end of the day. Otherwise, you set yourself up for no fat burning if you eat carbs first. I’ve also heard some carbs, such as sweet potatoes can help with sleep and night waking.
If your looking to achieve an optimal weight, it doesn't matter when you eat what to be completely honest. It's calories in = calories out. Consume only what you burn and if trying to lose weight consume less than you burn. If you looking to improve your sleep, aging on a cellular level etc... Then playing around with when you eat your carbs maybe helpful. I've eaten before bed my whole life and I've been overweight, average and underweight, the time of eating carbs never influenced my weight. However the type of carbs, quality of food and quantity of food were big influencers. I am at my best physique now, very lean and great muscularity and I do consume 30% of my total calories within and hour of bedtime. After this bedtime meal I usually fast for 15-16 hours.
What about ZC + OMAD ? Should you still eat early in that case ? I find it difficult to fall asleep after a long fast. I also get more mental clarity working/exercising in a fasted state and feel slightly lethargic after a long meal. I always associated fasting with working/activity/wakefulness and eating with the end of work/relaxation/time for a nap or night of sleep. In nature would a lion hunt, store its food, sleep then eat or just hunt, feast and sleep ? I think natural sunlight in the eyes early in the day takes precedence over nutrition to time a cortisol spike and produce melatonin after sunset.
Does anyone have any tips on how to stomach food in the morning? Every time I read something about circadian rhythm I try to adjust my eating window, but can't stomach anything except for a protein shake. I've added some heavy cream to my protein shake to add calories and it seems ok, but I couldn't possibly eat a large meal. Even though I'm low carb, I really can't tolerate fat-heavy foods like eggs, sausage, or cheese in the morning. I know the idea is to consume a few carbs in the morning - I like protein waffles (wheat flour + whey protein) but would prefer a whole food source. I guess oatmeal with berries or something? I've done five-day fasts, strict keto, and daily exercise all to improve my health. I see circadian rhythm eating as important, but a big challenge to implement personally.
I'm new to all this and this may be dumb, but why do I sleep like a baby when eating high carbs at night but really bad sleep when protein/fat with low carbs before bed? I can eat a giant pizza and pass out cold -- tho I'm sure it's really bad to do. Explanations and solutions please?
I've been doiing IF since May, I've lost 7 kg of fat so far. However I' ve noticed a few energy drops in the afternoon mainly; your advise about the gucometet might be useful for me; I'll buy It and I'll perform several tests. Thanks a lot !
The only carb I consume is 1/2 avocado at meal #1 (as per Eliot Overton - fixed my problem). If my last meal is too early I am really hungry by 9 PM. Is this issue only with eating carbs? OrCould be habit though.
I practice a OMAD fast once a week, dinner to dinner. But here's something I do: I break my fast with light low carb dinner and don't eat again until the next day.
Interesting! I've been doing IF and have slowly lost about 15 lbs over 5 months. BUT, I've been eating late. I cant sleep til around 11 p.m. I think this might be a solution. We shall see!
Hi Mike. I have an eating window of 9am to 6pm, 3 meals, bed at 11pm or so. Question is, I’m relatively active and wouldn’t mind getting in another dose of protein in the form of whey just before bed. Given how easy whey is to digest what do you think? Thanks in advance
I eat at afternoon and consume fruites and fibre in the morning. No dinner. Even then I have to take physillium isabgol daily.,as there is no bulk at night Any suggestions to avoid daily physillium
Yikes! I eat most of my carbohydrates before bed......although I sleep fine and I am able to keep my Body fat around 18% and I am a female. Does this still present an issue?
@@harryvanderveen773 it is going pretty good. I‘m OMAD since September 28, 2019 when I started with Keto. I transitioned slowly the next months to Carnivore and was full Carnivore at December 6, 2019. I was morbidly obese, had a NAFL (diagnosed with it in June/July 2019) this was the cause why I changed from the Standard European Diet to Keto and ultimately Carnivore. I also was a T2D, had allergies and I‘m living due to surgery with only 1 kidney and without a gallbladder. I had until I changed my whole lifestyle to Carnivore 38 years of background pain in my muscles, joints, tendons and bones and no doctor could find out what the cause was. This is my history. First all the background pain I had were gone in 16 days after I went fully Carnivore means I started at December 6, 2019 and was pain free at December 22, 2019. Next I reversed the NAFL and my Doc attested a year later when I had my yearly checkup that my liver is healthy again and not fatty anymore this was in June/July 2020. She took me off my diabetes drugs (only drugs no insulin) I took over 20 years at November 16, 2020 and said that I‘m now a latent diabetic means the diabetes is reversed but asap I eat the Standard European Diet which is the same as the Standard American Diet I will be a diabetic again. I took 10 different prescription drugs per day in 2019 when I started, the only drug I take since May 2021 is my blood thinner due to a genetic blood clotting disorder. The last 2 drugs I ditched were my allergy drugs. I took drugs for blood pressure, a diuretic, 2 allergy drugs, blood thinner, for an arrhythmic pulse, diabetic drugs (some of those drugs I had to take twice per day), then add the occasionally painkillers which I took only when the pain was overwhelming on normal days I went painkiller free but the pain was still in the background. The pain went away when I started eating only fat and flesh from animals (land and sea) and ditched all the keto approved veggies and berries. When I started my journey I did a cold turkey on all sugars, grains and grain byproducts, plant seed oils, starchy food and processed food. I make my own jerky, the only processed products I buy is pork rinds, cheese, butter, ghee, tallow and bacon everything else I buy unprocessed and cook it myself. Since I only eat saturated animal fat and animal protein I get all essential nutrients my body needs. The body is smart and converts fat and protein into glucose when he needs it this is why carbs are non-essential. This is called gluconeogenesis and the body does this all the time. The IF comes naturally cause the body is satiated due to being on baseline due to less insulin spikes. Yes protein can spike insulin but the spike is much smaller then the spikes when you eat 3 small meals with 2-3 snacks in between everyday. When you constantly eat 3 meals plus 2-3 snacks and all full of carbs then the body has no time to get back to baseline due the constant insulin spikes and the constant elevated blood glucose level in your blood. I also lost 41,6 kilograms, had my yearly checkup including ultrasound of the kidney, liver and pancreas today, got a clean bill, blood work will be done in August when I have my quarter yearly appointment for this, I have low triglycerides. Also my kidney function got better. I had 45% kidney function in 2019 prior to my lifestyle change and my doc told me in May when I had my previous blood work done that my kidney function improved to 70%. On Sunday I celebrate my big 60 birthday. I walk and are in motion the whole day, I start every morning with yoga and stretching for warm up, then on workdays I drive to work and are even with a desk job the whole day in motion cause I don‘t call when I have questions but go in person, I use the stairs instead of the elevator when I need to go to another floor, when I come home I take a long walk and often I take a walk during lunch break too. Then I either do restriction training or weight lifting. I walk at work alone 5-7 kilometers per workday. Weekends are my 2 days when I relax and only do long hikes. In 2019 before I started my cloth sizes pants and T-Shirts/sweaters were size 24 to 26 going fast and 5-6 xl now I wear a size 12 skinny jeans and large. Today I was weighted at my doctors place and I lost since May another 1.6 kilogram, I now need a belt to keep my pants in place again means it is time to order a jeans a size smaller. This is my measurement cause I can be obsessed with the scale. Because I know myself I only get weighted at my doctors office during my quarter yearly appointments. My own scale is banned to the basement and hidden under a pile of things, I use a measuring tape or my cloth size. I have to loose another 30 kilogram to be really comfortable in my skin but weight loss is not my primary goal this is why I see weight loss as a bonus. My primary goal is getting healthy and stay healthy this is why I think I have no cravings and can easy stick with this lifestyle and need no cheat days. Well a cheat day for me is when I eat 2MAD instead of OMAD but this is rare especially during summer heat.
I just switched my biggest meal to around 1p -2p because workouts are done and I can relax when I eat. Everyone else's dinner time is my snack time. Sleep better, less chance of acid reflux and fun things like that.
I'm doing OMAD for almost 2 years. I eat at 6 - 7 or 7.30 pm. Still can't get rid carbohydrate. So i still eat rice, fruit, protein and fat. And I go to bed at 9 or 9.30 pm. Is that bad for me? Actually i don't have any problem with sleep. I slept easily
The Hadza people in Tanzania are the last true hunter-gatherers in East Africa who we believe live much like our ancestors. They don't even have a word for "breakfast."
Hey mike just had blood work. My alt and ast were 29 and 30 respectively. My triglycerides were 34, HDL 75, ldl 111. I work out doing hiit or weight lifting 30-50 min daily and am on my feet active a lot besides that. Do u think the liver enzymes look ok? I do drink one glass of red wine every day. I just cut out sweets 100%. Im a late 30s female, bmi 20, body fat prob low….
@@MsK-pt4kc But this guy just said you must take the carbs early in the day or lunch time, so you can't skip the carbs. You're supposed to skip carbs later in the day.
@@Highintensityhealth I do intermittent fasting with two meals, but I'm still cognisant of overall kilojoule intake. I have friends who do intermittent fasting and say it doesnt work, but they pig out with one or two huge meals which exceed their daily recommend calorie intake. I think that probably kills off most benefits of fasting and weight management. So I have my last meal of the day before 8:00 pm, but it does have carbs in it from vegetables, not from pasta, bread and processed carbs (I don't eat those period). On the odd ocassion it will have rice (mixed grain and quinoa rice), but not huge amounts. The rest is protein and fat and if I measure that I'm short on protein intake for the day, I will supplement with a protein shake. I have my next meal at 12 or 2pm the next day which is a 16-18 hour fast and then dinner at anytime between 5:30pm and 8:00pm. I train in the morning at the gym 4 times a week. I'm a morning person. My meals are mainly meat, chicken, fish (tuna mostly), mixed vegetables, rice, roasts. I must admit that when I do go over my carbs intake at night, usually with snacks, I don't sleep as well. So intuitively having carbs during the day in my 12 or 2pm eating window seems to make sense and then have protein and fats at dinner, both of which have high levels of satiety and therefore help negate the need for snacks. I find this easy to follow because most of my fasting is while I'm sleeping. My body has adjusted to this though and my gains have plateaued. I'm 61, fit and healthy. I might have to go to one meal a day to shed some minor unwanted fat.
Hi Mike, thanks for the uploaded content really amazing. However, I am lost for a bit of what book should I read to build muscles while obtaining the right macro/micronutrients for my body + doing Intermittent Fasting. I am also a meat-free person :) Thanks and much love
I've been doing OMAD for a month now. i've lost so much weight and been exercising a lot too. I watch what i eat and i've gone too no or low carbs at days. My bowel movements are like 1 time every 3-4 days and sometimes 5 days once. I understand that my body is shifting through a diet change but is it effecting my bowel movement too?. Do i need to worry?.
Same here. Take 2 Magnesium Citrate(highest doses possible) tablets. Also take regularly Korean chlorella to enforce good bacteria in your gut plus added bonus it works as a cleaner as well.
Didn't you say in another video that it's the fat cells that are insulin sensitive early in the day while muscles and other organs get more insulin sensitive later in the day? If that's true, I would much rather have less nutrients go to the fat cells by eating later.
The excess spillover of macronutrients from our dietary intakes will be stored into our fat cells, then during our fasting phase our fat cells will release them when there's low insulin. Eating too late when nearing the dark phase of our circadian rhythm disrupt our quality of sleep.
@@DomFortress I agree, hopefully there will be enough space available from fasting/exercise. I should have clarified, by late I meant at the latest 4 hours before bedtime. I lost too many good night's sleeps to a full stomach. I'm still curious though, since some lowcarbers seem to promote breakfast lately. Wonder if Kellogg is threatening them haha.
@@Wedgylord another aspect we need to consider is that when we wakeup in the morning, our body uses cortisone to raise our blood glucose and as a response, our body also became insulin sensitive to balance our blood sugar level. This doesn't necessarily means that our body prefers to eat carbs in the morning, nor to have breakfast at all. It merely means that we're in an aroused state, by ourselves entering the light phase of our circadian rhythm. This is also ture whenever we're training in high intensity, in that our body once again uses cortisone to raise our blood glucose and then sure enough, our skeletal muscles became insulin sensitive to better receive the influx of blood glucose, while once again we're in an aroused state due to the high energy demands of our training.
I lost a 100 pounds over 1 year doing intermittent fasting and have been able to keep the weight off for a year. I don’t eat before 10:00 am and nothing after 6:00 pm. I’ve been able to get off cholesterol medicine, long acting insulin and reduced other medication. It changed my life and I feel great.
Losing that amount of weight is no easy feat. I also want to say thank you for your service, brother!! God bless you!
Appreciate that you're addressing this and helping people to THINK about the paradigm. So many keto and OMAD "experts" are promoting carb loading... I learned this from Ben Greenfield years ago.
I've been using this thinking for years and now after hearing this from you, I'm going to try to eat my one meal earlier in the day.
I've not enjoyed going to bed full, and I've noticed my digestion takes longer than even the recommended 3 hours...
I agree completely, have been fasting recently. Only breaking the late eating rule on Saturdays, completely stopping all eating before 6pm Sunday through Friday.
Moving my eating window to midday wouldn’t work for me. Dinner is family time
It’s all cultural. And our culture is quite degenerate.
That’s ok - just make it a low carb dinner…
@@bdmenne Not just "our culture", ALL CULTURES.
@@georgelewis8831 wrong. Carbs for dinner help to up regulate melatonin for better sleep. Make it a starchy carb meal with good portions of cooked and raw vegetables and notice the improvement in digestion as well. But keep the protein (meat) very low or none at all at this meal.
@@SG-ji5ij agreed. All, unless there are some hunting, or pastoralist without technology. I even think we are a lot more food raw. Some meats might benefit from cooking, but I think we went overboard. Raw liver, heart, salmon, tuna is superior to cooked.
I loved eating breakfast & started my fast thereafter. Found it sustainable & suitable for my lifestyle, even most say to skip breakfast. Ardent fan fr Singapore. Rid off my blood pressure medication since starting mostly OMAD.
Enjoy your kaya toast. :)
@@nreed7718 no, I never had kaya toasts. I usually have a full balanced meal of chicken fillets, salmon, two eggs, salads or sauted veggies. Only sometimes with rice/noodles. I brought my weight down & before I eat every morning, I usually try doing 60 squads, 100 jumping jacks & some weight training. I'm 60 but absolutely look good & agile for my age. Imagine I was so unhealthy years back w fatty liver, high blood pressure & itchy skins
@@michellegoh2250 Awesome!
Hi Michelle, so glad to see a fellow Singaporean here! I know of no one doing OMAD in SG.
I am really happy to what you have achieved. Thank you for being my role model.
Do you cook yourself or buy from outside? May I know what is the total calories of your breakfast? Portion size of your chicken and salmon? How have you manage to sustain this? I have found OMAD difficult for me especially with eating out. I am looking at extended fasting though but I would like to do OMAD on a regular basis.
@@famnfren I do breakfasts mainly. I don't count calories, just try to eat to satiation. We Asian still love rice, noodles, etc, but I'll try cutting them to the lowest. Cooked 95%to cut out bad oils, msg, any added preserved meat. A couple of 🥚 & avocado are a must. I loved doing OMAD after breakfast or brunch. If I'll to eat out, I'll still bring my cooked ingredients to eat so I'll not overeat outside food. Able to sustain since Nov 2018. If I find myself out of control, I'll do a 3 or 4 days fast to bring stability to my life. I'll keep doing cos no timeline. Thank
There's an old saying: Eat breakfast like a king, lunch like a prince and supper like a pauper"...
Lunch like a queen… princes can eat more than kings…. Lol
@@OldVillagePaint But paupers eat the most...
Drop the breakfast unless its 1 piece of fruit. Eat lunch like a King. Supper like a pauper
That’s what the SDAs say
Mike, I like Berberine hydrochloride during fasting. It looks like lots of studies contradict each other. Andrew Huberman cited studies that we are insulin resistant in the morning and, thus, it's healthier to eat low carb in the first part of the day. Carbs lower cortisol and help sleep (my experience confirms it!).
I agree with your last statement; it has been traditional wisdom to eat some sweet/starchy food for better sleep! Although light dinner has also been recommended for ages.
I too have found carbs in the evening can helps keep. Mot sure if the mechanism though
@@Highintensityhealth Mike, thank you for the response. The mechanism: carbs fascilitate absorption of tryptophan from protein rich foods. Tryptophan helps produce serotonin, which promotes sleepiness. Thus, eating carbs with protein results in feeling sleepy, a great thing in the evening.
@@lanael7278 Phew that's usually my go to high protein with carbs, i.e plain yogurt or cottage cheese with berries, banana and nut butter.
Thank you sir🙏🏼. Intermittent fasting, low to no sugar/carbs (including wine/alcohol) put the brakes on constant cravings and inflammation at 60! What a gift! Energy increased 100 percent! Worried that if I eat huge lunch tho I will be hungry late evening and eat then defeat the purpose. Currently breaking fast at 1:30 pm and smaller second meal at 7:00…tweaking it all the time. Dr. Eric Berg is a hero too.
I can certainly attest to sleep being super important. I was doing really well with intermittent fasting until I got a job that totally disrupted my sleep. Now a year and a half later I'm getting back to a normal sleep schedule. It is so much more manageable once again.
Thank you, this video is perfect timing for me. There is no one size fits all. Knowing the emerging research is important, knowing one's self and listening to both is important: combining the two and applying to your unique body type, gender, age, current stresses and conditions is imperative. I would add to all suggestions of every health guru--proper breathing ("relaxation breathing") is as important as proper eating, at bedtime especially. Breathing is the first technique I teach my clients (substance use disorders with MH issues) to decrease anxiety, which supports a healthy sobriety/Recovery. This too is evidenced based along with Meditation, acupuncture.
With Type 1 Diabetes,
I find one is more insulin resistance in the morning and evening.
I eat very low carb meals, and best time to eat is twice a day ~ 11 am and 4-5 pm and walk after lunch and after supper.
Bed time at 10-11 pm.
No food 4-5 hours before sleep.
even as a child eating dinner was hard on me my parents believed dinner to be the biggest meal of the day and as I grew up on a farm the high lite of the meal was huge meat so i went to bed with a full belly of meat it gave me horrible health issues to this day i cut off my eating by 3pm soooo much better i still eat meat and some dariy but majority of my meals is fresh whole produce
Eating (even very low carb foods)causes me to have extreme fatigue. I fast until my working day is over to ensure energy and a clear head. However, I have problems with temperature regulation at night. I wish I could eat earlier.
Have you tried doing "2MAD" instead, with smaller portions?
Me too maybe not so extreme but fasting all day and eating to satiety in the evening seems my "best" way.
Probably not the best but ive come to hate the feeling of dizziness after eating during the day. So i stuff up with food in the evening and go to sleep. Seems the most logical way, i call bs on the fact that you should sleep while fast. To me is more logical to fast when you have to exert and digest while youre not doing anything else
I had a similar problem with extreme fatigue but only after launch or dinner, keto breakfast somehow always worked for me. Within 1,5 year on keto/LCHF I noticed huge improvement, currently I'm 30 months on LCHF and it's so much better, I got my life back. How long have you been on keto?
Temperature regulation is vitamin d and b deficiency. Check out dr stasha gominaks videos
It’d be great to see Dr. Naiman back on your show and the two of you discuss consuming carbs later in the day. He recommends the opposite approach in his book. Great info though, as always!
Interesting! Ok
I am Type 2 Diabetic. I medicate orally. I am now on a roughly a 20 hour fast, 4 hour feeding cycle, 2pm-6pm. I am not sure what you are telling me, with the detail you are providing. 2pm, I am eating the following meals: a green smoothie (broccoli, spinach, 1/2 a kiwi, 1/2 a green apple, ginger, sunflower seeds, brazil nuts, MCT oil, apple cider vinegar, hemp protein powder) ie. the little carbs I do eat. Then take most of my meds. 4pm, I then eat (when I am able but no later than ) a smallish protein and fat meal (chicken) with garlic, cabbage, spring onions, mushrooms. I complete my last mean by 6pm, a more predominantly protein meal, like: animal protein or fish, eggs.
I often am in bed sleeping by 9am after evening meds and awake again by 6am-8am. I do not yet have all of this optimized. I meditate after coffee first thing in the morning and do a short exercise routine to improve strength and make structure more robust. I am currently classed as an invalid, I am recovering from double surgery in 2020 (prostate cancer and a triple bypass - cardiac) - I am in my 66th year now. I am 5'6" tall and weigh around 142-143lb. So I am trim enough.
My exercise routine is currently focused on strength, targeting areas of muscle that had atrophied while the cancer took hold and my chest which was of course cut open and my left leg which provided the veins used in the surgery; earlier this year I walked many of the national parks in my country carrying as much as 20kg and walking for up to 2 weeks at a time, which was an exercise in mental strength, eventually resilience and core strength. It was difficult but uplifting to get out after my prolonged recovery. I had managed a 6 month rest and my walking was a gradual increase of load over 4 months. Fortunately my country has not been in lock down since the first 3 months of the pandemic.
I have achieved a long term fasting figure of 51, to date, and my PSA level is zero. So I am good to go, for now. I am gaining muscle in all the right places and I am progressively shredding. In watching this upload I am wondering if I need to adjust my eating window time ... I'm sorry I struggled with the terminology and density of information you provided? I would like to remove the medications altogether. I am told that my kidneys and liver are not yet at risk, but hey I do not want to go there or endure the cost of medication and longer (albeit subsidized in my country). And I would like to get back to working, if only part time to rectify my cash flow. And I want to spend far more time in nature. It is time to smell the roses, so to speak.
Any advise you can offer?
I had nice results with OMAD. Not eating all day and having a keto dinner. I found I can not sleep if I'm hungry. Nice report and very interesting. Darn carbs!
Fasting. Drinking h2o Going into 3rd day. When I got hunger-anxious before bed I just took liquid electrolytes, chased w/ water. Soothed the rough.
@@bdmenne I drink hot organic broths, usually chicken. So satisfying, does broth count? Or can have “ liquids”, although a caloric intake?
@@longhairmullet I like the relaxed fasting approach. Broth, tea, coffee, yogurt/cream, electrolytes... whatever psychologically/physically smoothes the rough.
Thank you for this video. So happy to know I've been intermittent fasting the right way. I skip dinner so I usually start fasting earlier in the day.
I have to do OMAD for health reasons and damn, I can’t imagine eating in the morning and not night :( I literally eat my one keto meal after work and get in bed and have been doing this for years, keto for four. Thanks and hi from a fellow Bellinghamster (now in Tokyo).
Hello Whats OMAD? Ty
I got it ty
I worked third shift for 10 years (worked 8 pm to 6 am) then changed jobs and became a teacher. Now I wake up at 5:30 am. My circadian rhythm is totally jacked!
Wow, really informative. But it's weird when I eat carbs late it actually lets me sleep like a baby. But I haven't done that in a very long time. I usually do alternative day fasting & stop eating around 530pm.
Carbs will knock you out real quick...
@@mousemaing81 yep thats why people in class would get drowsy, nodding off after sandwich and chips.
In Mexico, the tradition was always the big meal and "siesta" between 2 - 4 in the afternoon (by the sundial) as local apparent time and standard time were equal centuries past. Since where I live we're 2 hours different, I'm eating my big meal at high solar noon, and if I eat "cena", it's at 6pm on the sundial. Very cool, and I sleep very well, indeed! Thanks for the content!
Great video!!! Just FYI, I think your speaking pace is almost always better about 5 minutes into your speaking. Sometimes I have to turn away from or FF your videos because u just talk so fast out of the gate it can be unpleasant if I’m not in the right mindset. Thought u might appreciate the feedback. Still and always will be a massive fan and listener of your channel!
i put the video speed on 0.75
Passion about a topic will do that to someone. He's so keen. to share his research and knowledge;)
Mike I read a book years ago by Kathleen Maison called Potatoes not Prozac and she got drug addicts clean and helped with their sleep by eating potatoes at night.
Lol, it's probably a good thing, but I think potatoes are about as addictive as drugs. There is some evidence to support this as potatoes and other hyperpalatable foods stimulate our natural opioid production. The least addictive foods are cucumber, carrots, and beans apparently
www.metro.us/potato-chips-are-as-addictive-as-hard-drugs-scientists-say/
My challenge is shift work and this would be the case for a lot of health professionals. Our work is shortening our life span. What is the answer if we don’t have fixed work and sleep hours? I would not eat during a night shift because that is when I was normally asleep, and I didn’t feel hungry.
Interesting to learn about this Siteburger you talked about.
Glad you took the time to look up how to properly pronounce this German Word.
The biggest benefit of fasting was it's simplicity. Now every year someone puts a new rule to fast. Guys don't listen to them. Just fast
Σωστος
Actually this makes sense on many levels…
Agree
You're right. People like to make things complicated. That's unfortunately what happens when you science the shit out of everything.
Agreed. You just have to remember, guys like this are always looking for content…
I’d love this topic geared toward night shift workers. 7p-730a nurse here 😓
I prefer to eat in the morning..and go to bed at 9pm..exercise early after 18hrs fasting..
Well analyzed Mike! It`s a bloody cutting edge, sir! TYVM
Kitchen cut-off time is 6PM for me.
It’s the only way bab x
Yes, sleeping empty stomach is best.
You probably have cookies in your bedroom
From my personal experience I tend to disagree with higher carb earlier and lower carbs later. As I mentioned in my earlier comment I tended to eat like this as a child and it worked well. However I have found that in very lean individuals it can be difficult to sleep if not ingesting some carbs later in the day. I think there is a range. As long as you are not eating high carb at every meal and don't go over 50% of calories from carbs at any one meal eating some carbs along with protein in balance and a little fat can help with sleep if one eats very low carb during the day.
Wouldn't low carb meals increase wakefulness through epinephrine/norepinephrine/adrenaline/dopamine and wouldn't high carb meals decrease wakefulness through triptophane/serotonin ?
The volume of food should be considered too as it may lead to sleepiness no matter what food you ingest and at the opposite fasting comes with alertness.
If you take into account circadian changes due to carbs and insulin, which of those three has a stronger effect on sleep ?
Since it is more difficult to relax and fall asleep on zero carb, I find that one strategy is to eat a large meal in the early evening, however other factors most likely have a higher impact than nutrition (light exposure, timing of high intensity exercise, body temperature shift).
I can't sleep if I'm hungry though. Need to eat before bed
I feel this way. Having a heartier dinner before 8 helps. A cup of tea with coconut oil in it or even just eating some coconut oil plain before bed can also help me feel satiated enough to sleep without raising blood sugar
Interesting-After years of practice, I’ve found the exact opposite to be most organic to life. 🤷♂️ Train while fasted, then breaking fast with lean protein (eggs/salmon/banana) & ending your day with a 20-30m psoas release (Myofascial release) followed with “heaviest” carb meal (steak/potatoes) puts you straight in sleep mode. Usually add a middle meal of burger/berries. Meals typically 2-3hrs apart after breaking fast.
Short and to the point. Nice one man👍🏽
Growing up I always ate a large breakfast modest lunch and dinner depended on how active I was in the afternoon but was typically smaller. Senior year of high school I developed digestive problems. Also developed insomnia and over a two year period lost 30lbs so I was 6-1 and 145lbs.
I discovered that eating no starch during the day or no eating period and then protein, moderate fat and carbs in the evening helped me sleep.
I've experimented with different schedules and always felt that shifting carbs later in the day worked best for my mental clarify and drive, plus I always thought that the carbs would convert to serotonin and help sleep. However, I still have some stubborn belly fat and sleep issues. To further confuse things, I consume a fair amount of caffeine and take a bunch of supplements to help with sleep. I'm intrigued by eating carbs earlier in the day but wonder how it would affect my productivity. Feels like I get a lot more done skipping breakfast and having my biggest meal in the middle of the day. I'm really frustrated trying to figure out the "optimal" TRF schedule.
Recently, I started a job where most of my co-workers are on the west coast, so it's difficult to time my mid-day meal around meetings. Shifting lunch earlier seems like an option. Too many frickin' variables, makes me want to just skip eating until late in the day.
One thing that helped my sleep issues was to stop drinking any caffeine containing products after midday. Apparently, from what I've read elsewhere, the stimulant effects of caffeine can stay in your system for up to 12hrs after consuming. I now sleep much better having cut out my coffee in the afternoon/evening.
@@djgibby1301 Agreed, I've noticed a correlation between sleep quality and amount and timing of caffeine.
It's difficult to me get sleep when I'm hungry
Even worst, a very sweet food or drink will trigger my sleep, and it also happens to my mother
I don't know if it's some kind of psychological sense of safety
Agreed. I don't feel like sleeping if hungry. Even if the hunger pangs go away, it feels like it elevates stress and thus prevents that restful feeling.
@@nreed7718 That's the hypothesis
Very recognizable pattern, of confusion 🤔 enducing .......
I have been on a 4 hour window from 8pm-12am for 4 months and wake up nightly with terrible heartburn. I think I know why now, I am going to switch to AM feedings.
I quit coffee and at the same time started eating 2 meals per day as early eating window(8 hours window max) needless to say I have never felt better. Used to have my eating window start 4-8 hours after waking. I try to get 50-60% Kcal first meal, and 1x weekly I skip the 2nd meal and just eat the first meal as OMAD. Best schedule Ive ever done.
Wow, seems like we are doing the same! My eating window was noon to about 8pm but I want to move it more like 10am to 6pm. Also doing OMAD once a week.
Loved this! I will definitely be trying this out!
Mike , brilliant content as usual. May I express my gratitude for the time you take to help educate us. Also , are the myoxcience products available at any stockists in the U.K ?
I've been doing fasting and with occasional OMAD for a while, but still been having sleep issues. I usually fast after 3pm. I'll try getting my calories all in before noon and see how that helps.
Thank you! I was going the opposite and now found you are correct!!!
I find my best having a large carby meal at dinner, but some hours before bed. Moderste proteins. Using small amounts of carbs and most of the proteins during the day or around the workout. I sleep better, my cortisol, in the morning after, works much better, I can skip breakfast if feel so, no stress, no energy's fluctuation, no adrenaline/sluggish cycle. Carbs are my friend
Couldn't agree more. I did, Carnivore, Keto and low carb but never felt my best until switching to a starchy carb only meal at (early) dinner. I sleep like a baby now vs with the other diets. I eat fruit only in the morning and have a protein meal at lunch with lots of cook and raw vegetables, but no starches.
@@SG-ji5ij that keto high protein didn't work for me either. My cholesterol levels were a bit high. I went back to eating more of a Mediterranean diet (I'm Italian) and I'm having great results and I've added more pastured duck and chicken eggs to my diet.
@@donnatassa2018 same here. I eat a 50-60% raw plant diet now and feel so much more energetic and alive vs when I did Keto. I did well for a brief time on Keto but the issues started showing themselves shortly into the diet.
@@SG-ji5ij everyday for my breakfast/lunch I eat 2 pastured duck or chicken eggs cooked over easy in extra virgin olive oil and put on a pile of mixed raw greens like spring mix and spinach and a little crumbled feta (from Greece) cheese. I use Himalayan pink salt and pepper. I cut up the eggs and they pop all over and coat the greens, drizzle with the little bit of olive oil the eggs were cooked in. I know it sounds weird but it is really good. Sometimes I'll have a small piece of toasted sourdough bread spread with a little bit of Camembert or brie cheese to go with it. 😘👌
@@donnatassa2018 that actually sounds really good! Just a heads up on something I've been researching lately. I would strongly recommend staying away from all breads and grain based foods made in the U.S. ...
Since the 1990's all wheat grown in the U.S. (even organic) is a new hybridized wheat. You'll notice the wheat fields have short stalks vs the old fashioned wheat used for eons. The new hybridized wheat has substantially larger wheat heads vs the old and unfortunately has 14 new strands of gluten that our body cannot digest. Plus, they use Roundup on the wheat right before harvesting as to make sure all of the wheat is dead and ready for market. It's no wonder gluten sensitivity has become a big thing in the last couple of decades. Before that, I never heard of anyone with a gluten issue.
So if I work out in the am
Fast 18 to 22 hours a day
Then eat between 6 and 9 which is ideal for me on low carb of course will effect my results ?!
It’s not feasible for most of us t finish last meal at 4 while holding a 9 to 5 or even 6 jobs
I've been eating my last keto higher fat moderate protein 1 hour before bed...heavy meal maybe 800 calories.
I wake up drowsy and groggy every time. The few times I ate my last meal 3 hours before bed had much better sleep.
My window is usually 11-6. I don’t eat breakfast or after dinner.
So. .. not much on low carb OMAD. Presumably daily rhythms etc still apply.
So I am 42 years old and 9% body fat plus have very stable blood sugar and ketones. Would you suggests I still stop eating at night despite my results ?
Eating in the morning messes my whole day up and I feel sluggish and fatigued.
It’s really frustrating when your results are different from the studies as it confuses you on what to do with the information : (
This is exactly what I have been thinking about lately. I just switched over today. You came at the right time. Thank you. And God bless you. I will follow up with how it effects me.
On another topic, camera and focusing much better than before. New gear?
Eating carbohydrates first thing in the morning would spike insulin and blood sugar wouldn’t it? Then putting a complete stop to fat burning due to breaking the fast ?
I've always been weird,I guess. I eat one massive meal at night after work and training (martial arts). I just can't train with food in m'y stomach now. I feel slugish and sleepy when I eat. So eating late at night after all the struggle of the day is done is perfect for me. I cool down, have fun with the fam or friends and then have a chat and go to bed. Some days when I know I need to wake up super early, I'll go to bed earlier but it's a hassle. Those are stressful days. In the the south of Europe or in Africa, when live like that. We chill at night. I suspect those studies don't take the cultural inclination into account. What do you think about that ?
So good! I have been eating too late. Thank you
Good info. Thanks Mike.
Really good information!!!
I am.on Zero carbs veggies diaries ir fruit , eating meat eggs and fat at 6pm. No breakfast or lunch. Lost 19 kilos in 5 months .
I do 2MAD (Lunch and Dinner) and I run into eating too late all the time. :/
Great video! Thank you❣️
I fast every in the afternoon. Sometimes as early as one PM until the next day. I'm stuck and can't lose weight.
I’m confused? This is the opposite of what I have heard over the last few years regarding eating carbs early. I was told in order to be a fat burner instead of a sugar burner, you time your carbs towards the end of the day. Otherwise, you set yourself up for no fat burning if you eat carbs first. I’ve also heard some carbs, such as sweet potatoes can help with sleep and night waking.
If your looking to achieve an optimal weight, it doesn't matter when you eat what to be completely honest. It's calories in = calories out. Consume only what you burn and if trying to lose weight consume less than you burn. If you looking to improve your sleep, aging on a cellular level etc... Then playing around with when you eat your carbs maybe helpful. I've eaten before bed my whole life and I've been overweight, average and underweight, the time of eating carbs never influenced my weight. However the type of carbs, quality of food and quantity of food were big influencers. I am at my best physique now, very lean and great muscularity and I do consume 30% of my total calories within and hour of bedtime. After this bedtime meal I usually fast for 15-16 hours.
Hi Mike! Has you or your wife’s OMAD feeding style adjusted since learning this new info?
But what if you train in the evenings after work? Intense resistance training.
What about ZC + OMAD ? Should you still eat early in that case ?
I find it difficult to fall asleep after a long fast. I also get more mental clarity working/exercising in a fasted state and feel slightly lethargic after a long meal.
I always associated fasting with working/activity/wakefulness and eating with the end of work/relaxation/time for a nap or night of sleep.
In nature would a lion hunt, store its food, sleep then eat or just hunt, feast and sleep ?
I think natural sunlight in the eyes early in the day takes precedence over nutrition to time a cortisol spike and produce melatonin after sunset.
Does anyone have any tips on how to stomach food in the morning? Every time I read something about circadian rhythm I try to adjust my eating window, but can't stomach anything except for a protein shake. I've added some heavy cream to my protein shake to add calories and it seems ok, but I couldn't possibly eat a large meal.
Even though I'm low carb, I really can't tolerate fat-heavy foods like eggs, sausage, or cheese in the morning. I know the idea is to consume a few carbs in the morning - I like protein waffles (wheat flour + whey protein) but would prefer a whole food source. I guess oatmeal with berries or something?
I've done five-day fasts, strict keto, and daily exercise all to improve my health. I see circadian rhythm eating as important, but a big challenge to implement personally.
I'm new to all this and this may be dumb, but why do I sleep like a baby when eating high carbs at night but really bad sleep when protein/fat with low carbs before bed? I can eat a giant pizza and pass out cold -- tho I'm sure it's really bad to do. Explanations and solutions please?
Thanks for your advice!😄 What time would you consider as early for dinner? (I usually have mine at 7 pm)
Thank you for sharing this information. What about intermittent fasting everyday or every other day, what is it more effective for fat loss?
It's really difficult I experimented it myself sleep is significantly improved but socially it is kind of difficult on my end.
I've been doiing IF since May, I've lost 7 kg of fat so far. However I' ve noticed a few energy drops in the afternoon mainly; your advise about the gucometet might be useful for me; I'll buy It and I'll perform several tests.
Thanks a lot !
The only carb I consume is 1/2 avocado at meal #1 (as per Eliot Overton - fixed my problem). If my last meal is too early I am really hungry by 9 PM. Is this issue only with eating carbs? OrCould be habit though.
I practice a OMAD fast once a week, dinner to dinner. But here's something I do: I break my fast with light low carb dinner and don't eat again until the next day.
I did low carb and if..lost belly fat. Went from 204 to 178 but sleep is horrible
Interesting! I've been doing IF and have slowly lost about 15 lbs over 5 months. BUT, I've been eating late. I cant sleep til around 11 p.m. I think this might be a solution. We shall see!
Hi Mike. I have an eating window of 9am to 6pm, 3 meals, bed at 11pm or so.
Question is, I’m relatively active and wouldn’t mind getting in another dose of protein in the form of whey just before bed. Given how easy whey is to digest what do you think?
Thanks in advance
Thanks for sharing buddy!
This is perfect timing for me as I'm doing some experiments with carbs and glucose. Definitely will try the carbs for breakfast
I eat at afternoon and consume fruites and fibre in the morning. No dinner. Even then I have to take physillium isabgol daily.,as there is no bulk at night
Any suggestions to avoid daily physillium
I have never been able to eat past 4 pm even eating carnivore. I usually eat before noon.
Thank you for the advice.
Yikes! I eat most of my carbohydrates before bed......although I sleep fine and I am able to keep my Body fat around 18% and I am a female. Does this still present an issue?
I skip breakfast and dinner and eat at noon-ish. I‘m carnivore and OMAD.
Hows that going? How long have you been doing that? What changes did you notice?
@@harryvanderveen773 it is going pretty good. I‘m OMAD since September 28, 2019 when I started with Keto. I transitioned slowly the next months to Carnivore and was full Carnivore at December 6, 2019. I was morbidly obese, had a NAFL (diagnosed with it in June/July 2019) this was the cause why I changed from the Standard European Diet to Keto and ultimately Carnivore. I also was a T2D, had allergies and I‘m living due to surgery with only 1 kidney and without a gallbladder. I had until I changed my whole lifestyle to Carnivore 38 years of background pain in my muscles, joints, tendons and bones and no doctor could find out what the cause was. This is my history.
First all the background pain I had were gone in 16 days after I went fully Carnivore means I started at December 6, 2019 and was pain free at December 22, 2019. Next I reversed the NAFL and my Doc attested a year later when I had my yearly checkup that my liver is healthy again and not fatty anymore this was in June/July 2020. She took me off my diabetes drugs (only drugs no insulin) I took over 20 years at November 16, 2020 and said that I‘m now a latent diabetic means the diabetes is reversed but asap I eat the Standard European Diet which is the same as the Standard American Diet I will be a diabetic again. I took 10 different prescription drugs per day in 2019 when I started, the only drug I take since May 2021 is my blood thinner due to a genetic blood clotting disorder. The last 2 drugs I ditched were my allergy drugs.
I took drugs for blood pressure, a diuretic, 2 allergy drugs, blood thinner, for an arrhythmic pulse, diabetic drugs (some of those drugs I had to take twice per day), then add the occasionally painkillers which I took only when the pain was overwhelming on normal days I went painkiller free but the pain was still in the background.
The pain went away when I started eating only fat and flesh from animals (land and sea) and ditched all the keto approved veggies and berries. When I started my journey I did a cold turkey on all sugars, grains and grain byproducts, plant seed oils, starchy food and processed food.
I make my own jerky, the only processed products I buy is pork rinds, cheese, butter, ghee, tallow and bacon everything else I buy unprocessed and cook it myself.
Since I only eat saturated animal fat and animal protein I get all essential nutrients my body needs. The body is smart and converts fat and protein into glucose when he needs it this is why carbs are non-essential. This is called gluconeogenesis and the body does this all the time.
The IF comes naturally cause the body is satiated due to being on baseline due to less insulin spikes. Yes protein can spike insulin but the spike is much smaller then the spikes when you eat 3 small meals with 2-3 snacks in between everyday. When you constantly eat 3 meals plus 2-3 snacks and all full of carbs then the body has no time to get back to baseline due the constant insulin spikes and the constant elevated blood glucose level in your blood.
I also lost 41,6 kilograms, had my yearly checkup including ultrasound of the kidney, liver and pancreas today, got a clean bill, blood work will be done in August when I have my quarter yearly appointment for this, I have low triglycerides.
Also my kidney function got better. I had 45% kidney function in 2019 prior to my lifestyle change and my doc told me in May when I had my previous blood work done that my kidney function improved to 70%.
On Sunday I celebrate my big 60 birthday.
I walk and are in motion the whole day, I start every morning with yoga and stretching for warm up, then on workdays I drive to work and are even with a desk job the whole day in motion cause I don‘t call when I have questions but go in person, I use the stairs instead of the elevator when I need to go to another floor, when I come home I take a long walk and often I take a walk during lunch break too. Then I either do restriction training or weight lifting.
I walk at work alone 5-7 kilometers per workday. Weekends are my 2 days when I relax and only do long hikes.
In 2019 before I started my cloth sizes pants and T-Shirts/sweaters were size 24 to 26 going fast and 5-6 xl now I wear a size 12 skinny jeans and large. Today I was weighted at my doctors place and I lost since May another 1.6 kilogram, I now need a belt to keep my pants in place again means it is time to order a jeans a size smaller. This is my measurement cause I can be obsessed with the scale. Because I know myself I only get weighted at my doctors office during my quarter yearly appointments. My own scale is banned to the basement and hidden under a pile of things, I use a measuring tape or my cloth size.
I have to loose another 30 kilogram to be really comfortable in my skin but weight loss is not my primary goal this is why I see weight loss as a bonus. My primary goal is getting healthy and stay healthy this is why I think I have no cravings and can easy stick with this lifestyle and need no cheat days. Well a cheat day for me is when I eat 2MAD instead of OMAD but this is rare especially during summer heat.
@@SimiAcheronsDemon Awesome, thanks for sharing!
@@harryvanderveen773 yw
I just switched my biggest meal to around 1p -2p because workouts are done and I can relax when I eat. Everyone else's dinner time is my snack time. Sleep better, less chance of acid reflux and fun things like that.
I'm doing OMAD for almost 2 years. I eat at 6 - 7 or 7.30 pm. Still can't get rid carbohydrate. So i still eat rice, fruit, protein and fat. And I go to bed at 9 or 9.30 pm. Is that bad for me? Actually i don't have any problem with sleep. I slept easily
The Hadza people in Tanzania are the last true hunter-gatherers in East Africa who we believe live much like our ancestors. They don't even have a word for "breakfast."
They crave for meat! Meat , meat! ❤️
that is very interesting....
got a link to the source for that mate?
@@thebodyclockco theconversation.com/skipping-breakfast-may-help-you-lose-weight-what-hunter-gatherers-can-teach-us-109840
Thanks mike my higher carb day meal has just moved to the morning from the evening 👌
Hey mike just had blood work. My alt and ast were 29 and 30 respectively. My triglycerides were 34, HDL 75, ldl 111. I work out doing hiit or weight lifting 30-50 min daily and am on my feet active a lot besides that. Do u think the liver enzymes look ok? I do drink one glass of red wine every day. I just cut out sweets 100%. Im a late 30s female, bmi 20, body fat prob low….
My eating window is 12 to 4 pm. Works well.
A massive lunch at work sounds good. Lethargy will set in and my early sleep will start at work.
Maybe not if you skip the carbs
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@@MsK-pt4kc But this guy just said you must take the carbs early in the day or lunch time, so you can't skip the carbs. You're supposed to skip carbs later in the day.
🤣🤣 let’s not do that! What does the composition of your meal(s) look like?
@@Highintensityhealth I do intermittent fasting with two meals, but I'm still cognisant of overall kilojoule intake. I have friends who do intermittent fasting and say it doesnt work, but they pig out with one or two huge meals which exceed their daily recommend calorie intake. I think that probably kills off most benefits of fasting and weight management.
So I have my last meal of the day before 8:00 pm, but it does have carbs in it from vegetables, not from pasta, bread and processed carbs (I don't eat those period). On the odd ocassion it will have rice (mixed grain and quinoa rice), but not huge amounts. The rest is protein and fat and if I measure that I'm short on protein intake for the day, I will supplement with a protein shake.
I have my next meal at 12 or 2pm the next day which is a 16-18 hour fast and then dinner at anytime between 5:30pm and 8:00pm.
I train in the morning at the gym 4 times a week. I'm a morning person.
My meals are mainly meat, chicken, fish (tuna mostly), mixed vegetables, rice, roasts.
I must admit that when I do go over my carbs intake at night, usually with snacks, I don't sleep as well. So intuitively having carbs during the day in my 12 or 2pm eating window seems to make sense and then have protein and fats at dinner, both of which have high levels of satiety and therefore help negate the need for snacks.
I find this easy to follow because most of my fasting is while I'm sleeping. My body has adjusted to this though and my gains have plateaued.
I'm 61, fit and healthy. I might have to go to one meal a day to shed some minor unwanted fat.
I'm eaiting keto right now, but in the past I've found that carbs before bed actually helped me sleep better.
Hey could ya ever talk about Esselstyns diet and/or his study on atherosclerosis? I still am unsure if it has any value or is total bs xd
Seems like bad science . theskepticalcardiologist.com/2017/05/14/more-incredibly-bad-science-from-dr-esselstyns-plant-based-vegan-diet-study/
@@TheShumoby Ah ok I actually reread it, it doesn't say anything of value there man xD
Yep shame but it’s not real science. Mike is onto the new real Health wave of carnivore/Keto/low carb.
How do you access the full research text?
Good info.
Okay, after 7 years, I should switch from afternoon brunch to breakfast before noon? Carbs are snacks. I doubt that I am convinced.
Hi Mike, thanks for the uploaded content really amazing. However, I am lost for a bit of what book should I read to build muscles while obtaining the right macro/micronutrients for my body + doing Intermittent Fasting. I am also a meat-free person :) Thanks and much love
I've been doing OMAD for a month now. i've lost so much weight and been exercising a lot too. I watch what i eat and i've gone too no or low carbs at days. My bowel movements are like 1 time every 3-4 days and sometimes 5 days once. I understand that my body is shifting through a diet change but is it effecting my bowel movement too?. Do i need to worry?.
Same here. Take 2 Magnesium Citrate(highest doses possible) tablets. Also take regularly Korean chlorella to enforce good bacteria in your gut plus added bonus it works as a cleaner as well.
@@eunshilpark Will definitely give it a try. Thank you 🙏
Didn't you say in another video that it's the fat cells that are insulin sensitive early in the day while muscles and other organs get more insulin sensitive later in the day? If that's true, I would much rather have less nutrients go to the fat cells by eating later.
The excess spillover of macronutrients from our dietary intakes will be stored into our fat cells, then during our fasting phase our fat cells will release them when there's low insulin. Eating too late when nearing the dark phase of our circadian rhythm disrupt our quality of sleep.
@@DomFortress I agree, hopefully there will be enough space available from fasting/exercise. I should have clarified, by late I meant at the latest 4 hours before bedtime. I lost too many good night's sleeps to a full stomach.
I'm still curious though, since some lowcarbers seem to promote breakfast lately. Wonder if Kellogg is threatening them haha.
@@Wedgylord another aspect we need to consider is that when we wakeup in the morning, our body uses cortisone to raise our blood glucose and as a response, our body also became insulin sensitive to balance our blood sugar level. This doesn't necessarily means that our body prefers to eat carbs in the morning, nor to have breakfast at all. It merely means that we're in an aroused state, by ourselves entering the light phase of our circadian rhythm. This is also ture whenever we're training in high intensity, in that our body once again uses cortisone to raise our blood glucose and then sure enough, our skeletal muscles became insulin sensitive to better receive the influx of blood glucose, while once again we're in an aroused state due to the high energy demands of our training.
I can't understand some of the terms. I hope he would simplify everything everytime he uploads.