I love intermittent fasting. It’s crazy the medical establishment won’t encourage fasting. I spent my life dieting and gaining it back. With fasting and intermittent fasting I’ve kept the 65 lbs off. It’s not a diet it’s a lifestyle
@@la.xm122 Yeah it's so funny that all these hundreds of years, muslims have been doing IF and never knew it. And all that time, their practice of fasting was probably criticized by the medical community.
Well, me and some of my siblings must have been pretty healthy in the 1950’s and 1960’s. Sometimes we barely ate. My one brother and I seemed to dislike most food my mom cooked - including desserts. ( tapioca, rice pudding, bread pudding - no thanks ) Were we thin? Painfully. I would not even eat “ white ice cream “ - I didn’t know vanilla was a flavour. My Grandma was shocked - see had never seen a child refuse ice cream, lol Even now, I have a difficult time eating enough food in a day. I simply forget to eat until my husband reminds me. He is the cook since I developed ME/CFS at 61, and was bedbound for 4 years ( age 64 to 67 ) I am in recovery mode and am supposed to eat small amounts 5-6 times per day to keep my energy level up as I slowly return to pre illness levels of activity. Not an easy task for me. I actually gained 20 pounds in my 50’s, as I had osteoporosis and was not on the BMI scale. It was tough and took years, but my Dr. really pushed it.
At 70, I'm finally down 40 pounds after six months of 19:5 intermittent fasting. After a lifetime of trying every diet known to man, it's the best thing I've ever done for myself!
I started intermittent fasting over a year ago (16:8), lost weight, felt great but slipped out of it. Got back into it, lost even more weight. I feel great - fitter, stronger, healthier. I'm the correct weight for my height and age. I never count calories. If I slip up and have cake for afternoon tea it doesn't matter. The only thing I can't eat is shop bought bread, it makes me ill. The secret of making it work, to me, was allowing myself to be hungry. Hard at first but becomes way easier very quickly.
I did keto and fasting 5 years ago. Was 5'8, 226 lbs. Took a couple weeks but I started DROPPING weight. In about 6 months I went to 160lbs, 35 pant size to 30. The other benefits were amazing too, no brain fog, no dandruff and no acne. I also used to have a bit of anxiety and depression that apparently "runs in the family" but I have ZERO of that now🙂 I also workout now to build even more muscle. Best 5 years I've ever felt tbh
The brain, fog, and depression, anxiety, usually clear up. Because all your mental health starts in your gut. And when you start eating a better diet and obtaining of autophagy . Your body is able to process all that gunk out. Congratulations. I know it’s not easy but I bet you feel amazing!!!
Ketoacidosis is not the same thing as nutritional ketosis. I lost more than 167 pounds changing to a ketogenic lifestyle along with moderate exercise and implementing fasting from intermediate to prolonged. Let me put it this way, for morbidly obese people like me prolonged fasting is the key to NOT having to go under the knife to remove loose skin! I am truly amazed how my skin has tightened up the longer I induce autophagy.
@@blueseptember2174 Please research Autophagy, I thought that I was doomed to a life full of loose skin from my belly and arms. I am truly amazed every time I look in the mirror to see my skin not sagg so much. Dr. Mindy Pelz really knows how to explain it please check it out.
@@blueseptember21743 pregnancies with weight gain left me with lots of loose skin around my belly. After I lost the excess weight, it would still hang down like a cow’s udder when working out on all fours. Didn’t think it would ever improve. Intermittent fasting 16-8/ 20-4 helped with weight loss, but not the hanging skin. Since adding 48 hr fasts the excess skin is gone. Still have stretch marks though!!
The power of IF to me is that it makes you understand that you can just not eat and remain functionable, and it changes your view of eating. You then start to play with it and start losing weight accordingly
I agree! I always had hard time keeping a caloric deficit before, thinking that I need food every time I feel slightly hungry or even think of food, but IF has shown me that's mostly out of boredom and I function completely fine and my energy levels are the same
Indeed. Back in the day I would get a snack before going on a 3 hour train ride; now I know that 3 hours without eating is nothing and instead of having a snack in the train I can have a good meal when I arrive.
Very true, it's a strange notion to skip 1 of the recommended 3 daily meals, but its just not necessary and shows how we have conditoned our body's to demand food regularly! I'm around 7 days into keto/IF and I'm hardly ever hungry. Cutting sugar cold turkey 4 weeks ago has also been one of the most amazing things.
Good morning! I am 63 and celebrating five years of eating healthy. I eliminated sugar and processed foods. I eat real food. I adopted time restricted eating schedule. I exercise everyday. I feel great! Thank you for your influence.
As someone who has 'anger issues', I never felt so stable and under control than when I fasted. I allowed myself to eat only between 4pm and 7pm, as many calories I wanted , for six months, I lost weight and felt mentally alert. Maybe there are personality types who shouldn't do it, but it worked for me
I similarly began a year ago an IF diet of nothing except water, teas etc before 5.00pm and few to no grains after that, Using a Withings Body+ scale I found my weight dropped a half stone or more but more especially my fat % went from 25-30% to 12-14%.and my visceral fat shrank as my pot belly disappeared and abdominals became almost defined as my waist went down two sizes. I reached a plateau and decided to take advice from the internet site Thomas DeLauer that this was because my body's Basal Metabolic Rate had reduced as my body believed it was in a famine and so my fat stress began to raise. I went from what was practically OMAD (One Meal a Day) to OMAD EAD - (One Meal a Day - Every Other Day) and my weight then restarted to reduce. Forcing myself not to eat until after 5.00 pm every other day was a breeze, and I am thriving. Jim Murray
When I was a teen in the 80s, we were taught high-carb, low-fat, and to eat frequently in small amounts to stave off hunger. It was horrible, and I developed an eating disorder. All of what you describe has helped me be healthy.
@@danitapowell2291 At first, you need willpower to deny the snacks. But after the first week or so the desire just disappears. As your insulin levels reduce, your body starts to receive the satiety signal from the hormone leptin and no longer have the cravings.
@@danitapowell2291 I eat enough at meals to get very full. The only time I feel like snacking is late in the AM before my breakfast. I drink black coffee or green tea to hold me over until it's time to eat.
I started a ketogenic lifestyle at the start of 2022 at 112 kg. Down to 85 kg. Often also do IF. When I go on vacation I have no problem because I love the food on keto. I will have some red wine over weekends, but drink water in-between. I'm a 63-year old woman and I love being able to do yoga, go on long walks with my dog, etc. I "lost" many years of my life owing to obesity. Life is so good now and I'm so grateful to all of you who give us positive feedback to confirm that we're on the right path. I never eat processed food, especially bread!
I hate the way the video description says when not fasting, eat a diet rich in whole grains, fruits, and LEAN protein. Obviously protein is important, but FATTY protein is better. And I skip the grains and fruits altogether. Keto can be so beneficial, it's frustrating to see doctors hopping on board with intermittent fasting, yet still recommending a diet sure to keep insulin levels high. It's like they're just not quite there yet. This guy's still real young, maybe in a couple decades he'll understand.
That’s awesome! Sometimes I will have some keto bread. But I’m thinking of learning how to make it. So there’s even less carbs when I want to have it. But I’m learning to not eat bread as much. So you are a good example.
Thank you for sharing! I’m in my late 40s and it’s been harder and harder to keep my weight down. Over the last 8 mos I gained 10 lbs on top of already carrying extra weight and felt like my age now might keep me from losing. However, reading abt your success gives me hope!
I started fasting to experiment with the potential benefits and now I can’t stop. I don’t want to eat breakfast or lunch anymore. A 4 or 5 hour window is all I need, and it’s actually liberating. Not worrying what to pack for lunch or rushing to make something for breakfast before work. I spend my lunch hour at work relaxing and catching up on tasks I can’t get to otherwise. People tell you you’re crazy when you tell them all this, but maybe they’re the crazy ones.
I've had the same results. I find it really hard to believe that Homo Erectus was stopping for a snack every twenty to ninety minutes while persistence hunting a wounded water buffalo. Eating once or twice a day MUST've been the norm for a long time. My body loves it. Even once I do eat, I don't even want that much. We are so overfed in our society. It's liberating. (also very frustrating that the medical establishment knows how powerful it is and will actively dissuade you from doing it, literally inventing risks and side effects, all while recommending 400+ grams of carbs a day. The ADA is funded in part by SPLENDA , Merck, and potato farmers... so.... We are on our own.
doing my 16 hours diet as i am so fed up with my allergy attacks...sneezing my lungs out from waking up to evening - everyday. I was so surprised that it is working!!😊 I felt an absolut freedom from those nasty feelings and taking antihistamines, which always makes me feel sleepy or brain fogged. I am only in few days of IF, but works like magic. Hope i am not dreaming... *i am also reducing the intake of processed and sugary foods.
@heyjude5027 Congrats. Keep it up. I started in mid-January of 2024. In the months I lost 25lbs and reached my goal weight. IF, no breakfast, 12noon-6pm eating window, low carb, very, very low sugar, no bread, no refined flour, no starchy carbs, no processed foods. Whole Foods, high protein, beef, pork, chicken, tuna, other fish. No seed oils, no soy oil. I also started walking 30-60 minutes a day. 3-5 days a week. I feel so much better. I went to the doctor for my annual wellness check last month.... All of my numbers are noticeably better. I feel great.Yes, it is a life-style, not a diet and not a fad.
"Chronic diseases that are not infectious or genetic in origin, they're the result of insulin resistance." A simple but very powerful statement to focus the mind. Thank you for an excellent video.
@Beatnik Dr. Hanson recommends a low carb diet, not a carb free diet. It is my understanding that whole grains and whole fruits can form part of a healthy diet for many people, but it's fair to say that they need to be treated with caution. I have read that some people are particularly sensitive to carbs in their diet and have to keep carb intake very low to achieve and maintain metabolic health. Dr. Eric Westman (among others) talks about determining your personal carb threshold.
My husband and I started cutting out ALOT of the processed foods and starchy food....we increased our protein intake. I started intermittent fasting and I've noticed a huge difference in the last two weeks. My food intake is less and I don't feel hangry like I used to. I'm also type 2 diabetic and I've noticed my blood sugars are much better, even had to cut my insulin down cause it was getting too low and I've also noticed my sugars don't have dramatic ups and downs. When I first mentioned IF to my doctor she wasn't very open to it but I'm glad I decided to keep going. 😊
@@Mukanimou thank you. I'm hoping so. I tried on some clothing last night my mom bought me a few Christmases ago, they didn't fit. Proud to say I can now wear the blouse and the dresses can finally get past my hips... husband thinks in another month of so I should be able to wear them and not be tight around my abdomen and hips. AND I was able to get down on the floor to play with our dogs and didn't need help getting down or up .... definitely haven't been able to do that in a long time
@@candacewilliams7475 I'm in hour 42 of my bi-weekly fast right now. If you really want to see some results that are truly hard to believe, and enjoy all sorts of health benefits besides simply dropping pounds, you should try the carnivore diet. BBB&E - Beef, Butter, Bacon and Eggs. Try it for 30 days. I was strict keto for 12 years before I tried BBB&E. Keto was great. Carnivore has surprised me. It's even better!
I reversed fatty liver and elevated ast's & alt's with intermittent fasting, and for the first time in years started losing weight gradually. I plan to keep it up.
@@clubmogambo3214 How do you pack all your nutrients into one meal? I am on a 18 hour IF and its hard for me to eat all the veg I should in 6 hours. Mabye I am doing something wrong?
@@bencruz563 Hard to explain being we're all different. All I can say is my daily meal is definitely meat centric, meaning the majority of my intake is primarily beef, pork, chicken, or fish (usually salmon), generally around 12 oz or so. My side dishes are often a largely cruciferous salad or some type of non-starch veggies. When my meal is pretty much all carnivore, my side dish will be a few fried eggs along with an avocado and maybe some cheese as well. All I know is when I'm finished, I feel full and I'm pretty sure I'm getting all the nutrients I need, as I work out in the gym 4-5 days a week and I never feel week or excessively tired. Hope this helps a bit.
I started with Keto, then added 18:6 but after just a short while decided that I better cut the KETO out again as I was losing weight too rapidly. 3 years later I eat whatever I want but do 20:4 almost every day with very very few exceptions. And I eat super big meals. Lost apprx 16 Kilos in about 9 months without any hassle and just a tiny amount of weight training in the beginning. I do 10k stops, though, on average. More in Spring and Summer, less in Fall and Winter
I've been Intermittent Fasting for three years and during the first three months, I fasted for 14, 16 and then 18 hours per day. During the first ten months, I lost 103 pounds and kept it off. Once my weight was no longer an issue, I chose to research the health benefits and there are so many. I follow quite a strict ketogenic lifestyle and I consume a lot of healthy fat. I have to say that my energy levels in the gym are through the roof. I'm aged 55 - I know, it's hard to believe lol.
@@ddl4374 I love using olive, avocado and coconut oils as well as lots of grass fed butter. I eat two eggs per day...with yolks...and I also fry in beef dripping. I always look for ways to incorporate fat into my meals...such as coffee with heavy cream. Hope that helps.
@@deanemberley2333 I'm already older and they aren't clogged. I used to also think about fat clogging arteries but I've watched many more than this one video to know that fat causing clogged arteries is a myth.
Intermittent fasting has changed my life completely. I’m 62 and have been doing OMAD for 2 years now. From someone who took multiple medications for anxiety, restless leg syndrome, migraines, acid reflux, joint pain, allergies, high blood sugar, I no longer need any medications and do not have any of the conditions listed above. I also gave up sugar. Sugar is the true evil in the typical American diet these days. I have more energy and mental clarity. I didn’t realize that all of my problems could be resolved by giving up sugar and getting my insulin under control.
@@soldelvalle9799 I do one meal a day between 4:OO - 6:00, everyday. Occasionally I will eat a lunch or do a later dinner, but that’s rare, but sometimes social commitments require it.. The real problem is sugar. - if I have one meal that has sugar, I will then begin to crave it again. But if you do not eat sugar, you get used to and don’t crave it.
I am 65 years old and suffered with several chronic health conditions for decades. These health conditions included obesity, fatty liver, occasional hypertension, edema in my lower extremities - excess fluids in my lower legs and feet which also led to chronic cellulitis in those areas. My lower legs and feet were easily injured, took lengthy times to heal and would often lean to infections - cellulitis. I had come to accept that this was just the way it would always be at that point. I was also suffering with COPD symptoms as a result of decades of smoking, and prostate issues. I was getting up frequently through the night to pee. My dental health was also deteriorating. It seemed as though my teeth has softened, old loose fillings would come out, and one by one teeth would crumble away when eating crunchy foods that i enjoyed at the time. Oddly, to me, there was no pain from the natural tooth losses. Last year, in late June to be exact, i began eating the right way for me it seems. I aggressively cut back on carbs and sugars, and began eating just one big meal per day. These meals included on average two bowls of steamed fresh veggies mostly from local organic farmers, and about a half a pound, on average of healthy meat proteins, mostly from local free range farms. I also use a good amount of healthy fats including butter, coconut oil and various nuts on a daily basis. I thought the idea of eating just one meal per day would be difficult, because for decades i was in the habit of eating several small meals and snacks throughout the day. But for whatever reason, it was an easy transition for me, and the results were nothing short of astounding. In just two to three months of aggressive intermittent fasting, i dropped about 60 pounds of excess fluids and body fat. And that was not all. Every one of those chronic health conditions described above had all reversed. I feel healthier and even stronger now than i did ten years ago. My teeth and bones are stronger. I doubt that i will ever lose another tooth. Without any medical testing, i can tell that even my testosterone levels have improved. And it seems as though even my hair and skin have improved. It is like aging in reverse, lol. This past summer i began cheating a bit incorporating a few treats into my diet like ice cream and pastries. The result was predictable as my weight would plateau or increase slightly. When i cut those items back out, my weight goes back down. So from the first time in my life, i am in total control of my weight and my overall health. I know what to do for me. But i owe it all to good doctors like you on TH-cam. Doctors like you, Holistic Doctor Sten Ekberg, and Dr. Eric Berg. So thank you all so much! I happily spread all of the things i have learned to anybody who will listen.
Nearly a year ago, I ALSO Switched over to OMAD. The Big Difference in my case is that I am Also 100 Percent Vegan. And I Agree with you:: It __DOES__ Seem Strange that this causes NO hunger issue!! - I STILL after all these months find that strange, but it is simply one more indication that OMAD IS the ideal eating style.
@tonyprice2256 Amen! You've described my experience to a T (with the exception of prostate & testosterone). Well stated! If you want to get even healthier & feel even better, look into Earthing, specifically the documentary movie (by the same name) - if you haven't already. Congratulations on figuring it all out! I'm happy for you & your health success!
I love this presentation. I have to say, after eating keto and intermittent fasting for a couple of years, and no food from the middle of the store (LOL), the only way to improve things is to begin growing my own food! Which, I am happy to say, is coming along very nicely.
It’s really good of you to share your story. I myself went from 155# and trim at age 25, to 185# at age 65. Thirty slow pound gain. I had no weight swings, just 30# over 40 years. My doctor told me I had pre diabetes and suggested a keto diet. It works for me. I’ve shed #25 over one year with #5 to go. Again, thanks for the encouragement. Alan
Yes! Another Me Too story! When I got out of the USAF in 1974 I weighed 155 lbs. I wanted to play JUCO Football. I wanted to be an outside line backer. I increased weight using the EATING method. Unfortunately it worked well and within 5 years I was close to 200 lbs. Now at 71 years I am back down to 169 lbs. Could be better, but was a whole lot worse!!!
Eating 5/6 times a day was the best thing I ever did. I dropped weight...fat...added muscle ..got stronger..more virile... better skin...slowed my binging way down. The best shape and health of my life by eating almost the exact opposite of what he says. At least he's right about exercising
We finished at 6ish only had snacks/dessert on Friday or Sat nite, drank water, not milk, btwn meals, sugar drinks were quite rare ever and no one carried food with them or ate in car. Kids didn’t tote sippy cups around either. Now adults tote sippy cups! High carb and low-fat has led to constant eating and our bodies are badly damaged by this whole idiocy. Automatic IFing of 12-14 hrs needs to be instituted again by cutting snacking out. This would require high fat food tho… I actually skipped brk usually as I hated soggy cereal & wasn’t hungry anyway. I’m 58 in Jan so I remember what ur saying-when America was sane.
@@YeshuaKingMessiah Yes, except you don't need a high fat intake. I'd say it's the low/no sugar doing the trick for high fat folks: For some personal health reasons I can't metabolise fat well (and when I do I get gouty after like a day 😑), so low fat concentrating on Omega 3 for me. Eating window is like 10am-2pm. Obviously I cut out sugar, fructose only gets into my body accompanied by tons of fiber (e.g. dates). Been keeping this up for a while and pretty much any health marker (from bloodwork to mood) improved. So... cutting out the twinkies in favour of whole foods seems the way to go. (From what I can see that doesn't contradict what you actually do _do_, either. 🙂)
@@johnreidy2804 Look at old movies form the 40's. All the actors and actresses were so thin! So were most adults I knew as a child in the '50's. We didn't drink soda and eat chips in front of TV. We didn't have TV! We had regular schedules. Now people drag crying babies to Walmart at night with a bottle of sugar water when the poor kids should be home in bed. Crazy!
I believe a lot of the overweight/obesity problem is eating in front of the TV for several hours every evening. Add on fast food and sugary drinks, during the day. 16:8. Easy. I don't need to lose weight but like keeping light to ease arthritic joints.
Until you explained it, I didn’t understand why I got ravenously hungry after following intermittent fasting for a few days. I truly appreciate not only the explanation but also how to ease into intermittent fasting in a way that allows my brain to not send “hungry” messages. Excellent video!
When doing intermittent fasting, if you break your fast with carbohydrates, it's like an addiction, when you're glucose drops, your brain wants more carbohydrates, hunger, cravings When I first started. IF I was doing 16: 8 But eating way too much during those 8 hours and I plateaued weight loss Now with 24: 1, low carb Mediterranean breakfast only The weight coming off steadily
At 70 with arthritic inflammation in most of my joints and several heart attacks, I decided to go keto-caveman diet with IF (18-6) and high-intensity workouts every other day. The transformation in my health has been remarkable, all arthritic pain/inflammation has gone and so has most of my body fat. I look and feel amazing and have energy to burn! So far the only downside is that I have had to change out ALL my clothes as my body has changed from a fat-loaded XXL to a muscular M/L And my greatest pleasure is that I am now able to eat all the wonderful animal fats that my body was craving for years but was told not to eat, So I now eat, fatty beef, bacon, Pork Belly, butter, eggs, Lard & clotted cream. Life is GOOD!!!!!
Nothing wonderful about animal fats ! It causes illnesses and diseases. AND let's not forget the horrors they go through being raised in barbaric disgusting conditions and then are brutally and violently slaughtered while screaming. They're living breathing beings with personalities and love / give love. Watch Earthlings, Cowspiracy ,Dominion , Food,Inc , Forks Over Knives, The Bloody Diary Industry for starters please. Real food comes from the ground.
@@karenryan78 You have an interesting viewpoint. But I disagree with your initial comment, there is no genuine and independent research that shows that the consumption of animal fats is in any way harmful to humans. On the contrary, our ancestors have been eating other animals since the dawn of human development and without the need to hunt homo-sapiens would never have left Africa.
A couple of years ago I read a great little book on natural healing called ‘My Physician, Myself’, written by an older man who cured himself of a number of maladies without medical intervention. It’s available on Amazon and well worth the read. You might also look into the work of Luigi Cornaro, a Venetian nobleman who lived to 102. Anyone interested maintaining healthy senior years should read this this book, and something by Cornaro. His books are very short but very pointed.
I've been doing the 16/8 diet for a few years. I rarely miss a day. On those rare occasions, I am right back on it. Sometimes I push it to a 17/7, or even an 18/6 day. I really like it and I rarely feel hungry, and never 'hangry'. I have worked out in my fasting part of the day window (morning) without any problems with strength or endurance. I include a good diet and sauna four times a week, and red light therapy every day. All these things seem to help with my over all health, though I have never been overweight. Best of luck to all with their fitness and health journeys!
I hope you are getting in resistance exercise. I have been weight steady for years in "normal" BMI range but have been losing muscle and it is showing in body's ability to process unrefined carbs. I'm really sorry I didn't start sooner.
Intermittent fasting has helped me lose 5 kg in 5 weeks! And this is despite my Hashimoto's, an auto-immune condition that makes it next to impossible to lose any weight. I went on a caloric restriction first, but it didn't work. Intermittent fasting did! It works like a charm! I feel fantastic!! 💜💙💜💙💜 P.S. I combine intermittent fasting with eating whole foods (lots of fruits and veggies, fish, nuts, legumes, no processed junk, no sugar). I eat 2 meals from noon to 6 p.m.
Growing up in the 60s, intermittent fasting was called "eating." Daily eating took place, for the most part, in a 10-12 hour window. Approx. 6/7am-6/7pm. Kitchen cleaned up and closed until the next day. Snacking between meals was rare except for school age children''s after school snacks. Fast food was not a daily or major component of the diet. I don't remember any parent, mine or friends, carrying around snacks. Unless, it was an all day outing at beach or park. We were more "free range" back then but didn't carry backpacks with water and snacks. Dr. Mike is a legit source of medical and health information but beware of those who are renaming and monetizing concepts that are not new at all. The culture surrounding food has changed in the last 50 years and Dr. Mike is doing an excellent job of describing the effects on health and well being.
I instinctively started dieting with a 3 day fast, i was 20 kg overweight and growing fast so i figured the best way to lose it was to not eat, had no idea about intermittent fasting. The first day was horrible, the second day was worst, but by the third day i felt my body adjusting. It taught me two very precious facts about my body, first was the idea that you don't HAVE to eat when you are hungry, the second idea is that hunger comes in waves and then goes away, just relax and drink some water, focus on other things. So the biggest merit of fasting is that it disciplines you, you learn how hunger works and how to control it. Also, it makes you appreciate food more when you break your fast (that is why i urge you not to break your fast at KFC, but instead choose cooked food). I switched to one meal a day after that and lost 15kg in like a month, it was a bit brutal so i started eating 2 meals a day (lunch and dinner). Been on the ideal weight for my height for 3 months, i do at least 50 minutes of cardio daily, never counted calories but i feel great. Good luck!
@@oolala53 1 year later and i am looking great, managed to put on some muscle and i feel fantastic, i eat normally now, but no sugar and rarely fast food.
Hello! Truly inspiring. Can you please help me with understanding what did you eat while you did OMAD? I am over weight now and have high triglycerides and my doctor says not to do IF, this freaks me out how so many medical doctors are not updated and willing to accept the benefits lf fasting. Pls share what to eat one OMAD? Thanks and keep going. Wishing you best of health and happiness!
I started this way: Last meal before 6pm and brush teeth at 6. Think the mint and the fact you have already brushed your teeth tells the brain to stop asking for food and especially snacks. So even when getting up in the morning and having breakfast at 6am gives your body a 12h break. Establish this for a few weeks and start pushing breakfast further. To 7 then 8. You’re already at 14 hours. This is my baseline and it’s important to keep the cut off at 6 as your blood shouldn’t be high on sugar when sleeping. An early breakfast hurts less than a late snack. Now on some days I can skip breakfast completely. Lunch at 12 and voila I have days of 18h fasting without going bonkers. I had many addictions and got rid of all of them. Sugar is by far the hardest addiction as it’s literally in the air we breath.
This is pretty much how I started. Eating earlier in the evening also helped me sleep better, as well as completely cutting out snacks in the evening. I agree brushing your teeth sends that I'm no longer eating signal to brain.
I'm following the 20/4 hours intermittent fasting. (But in reality it is more like 21.5/2.5 hours) I highly recommend this if you work in an office, with a lot of non-physical labour. It is much easier to fast if you're in an uncomfortable and foreign environment, than if you're at home. An added benefit is that you can work out 1-2 hours before breaking the fast, your body switches to burning fat (cause of the lack of carbs), and the excercise hits your body more directly. Psychologically, I'm doing the fast so that I can undergo some voluntary discomfort, as the stoics often practice. This is how you can reframe your mindset, and enjoy the hunger rather than wait for it to be over. Hope this info helps to anyone who's trying to fast.
Very interesting! Yes that was very helpful info! I tried the carnivore diet for about 2-1/2 months, and it was okay, but I honestly missed the broccoli, onions, avocadoes, beans, tomatoes, etc. Also, it caused too much dehydration. I'd wake up in the middle of the night with painful leg cramps. Plus the bouts with constipation, no fun at all. Yes, I was losing weight, but.... It wasn't a happy time for me. So I went with intermittent fasting. Like you I do the 20/4 version, and it fits very naturally. Mornings I'll have my coffee and drink water, take a 2-mile walk, then go to work. At 4pm or 5pm it's dinner time and I'll eat the good stuff, salads, fresh meat or fish, all that I love, but it's nutritious. No processed stuff and VERY little sugar. It's the happiest of happy for me, this routine, because it's so easy and fits into my schedule so well. I think what you say about working out 1-2 hours before breaking the fast is excellent to know, and I'll incorporate that into my routine. Maybe go for another long walk before dinner. 🙂 The voluntary discomfort you mention is interesting. It's kind of "mind over matter" and not letting the body dictate when to feed it. Just enjoying a little hunger "pang" for a small window of time. Probably good for a person's self-control. Thank you! Cheers!
@@SheenaRea I'd also suggest incorporating a cheat day in the middle of the week (if once or twice a month, try it on a Tuesday-Thursday). So that, if you feel like over-eating sugar, its effects will wear off the next day, faster than if it would have been a less active day. You'll also psychologically have the urge to eat less sugar on the cheat day, since the fast is continuing the next day.
wow that's a long time, well done managing that. I can't do it that long, 13-15/11-9'ish works really well for me. In the feeding window I allow myself to eat as much vegetables as I want, all kinds of different kinds and ways to make them, not holding back. It's just an enjoyable lifestyle now.
I've been doing intermittent fasting for the last five months and feeling great. It surprised me how easy the 16 - 8 was and now 20 - 4 isn't a challenge. Way more energy and I'm looking thinner and fitter than I have in years. I try to keep the refined carbs down to a dull roar and I'm not even missing them most days. That said, I do occasionally succumb to the lure of some pasta and there are 3 or 4 days every month where if I try to fast I'm afraid I could become a hazard to myself or others (mood wise) so I don't fast on those 3 days and focus on nutrient dense foods whenever i want them. I know I'll get back on track when my hormones aren't going crazy 😜
@@Justin.Martyr I found fasting difficult until I became fat adapted with keto. Now I have no problem and I'm not really doing strict keto anymore, just IF, but have kept off the 65 pounds I dropped on keto.
@@Justin.Martyr Eat more healthy fat. A spoonful of coconut oil can save a fast. Quantities of good fat are necessary for fasting. Olive oil, coconut oil, butter, ghee, tallow, lard. Cook with them, add to salads and vegetables, dip in them. You will become “fat adapted” very quickly and fasting will seem natural and easy. Fat is key.
Great video, I changed to this when I was 62yrs. I generally do a 22 fast 2 eat and it took me couple of years to get there. Seriously the best thing you can do is STOP eating processed foods and eat WHOLE foods, no SNACKS, good protein from MEATS and love live 😊
Impeccable explanation. No fluff. No fancy stuff. BTW, I do OMAD (One Meal A Day). Regarding my health, it's THE best decision I've ever made (I'm 59 years old).
All I can say is that your patients are so lucky to have you for their doctor. All doctors should have this much knowledge about nutrition. Our nation would be so much healthier.
Max ive done is 4 days. I am currently aiming for a 7 day fast and im on day 5🎉. Such an incredible journey for my weight loss. Ive loss 40lbs since the birth of my last born
This is probably one of the best videos related to intermittent fasting. I've been doing intermittent fasting for about 3 years, and my body and mind are responding superbly to that. Feel fitter, stronger, and above all healthier than in the past 20 years. It has become a lifestyle.
It definitely affected my hormones. I was doing 16:8 intermittent fasting 6 days, a 20 to 24 hr fast once a week and keto. All unprocessed. I lost my period for two months, had electrolyte issues causing heart palpitations and could not sleep anymore. I was not doing it to loose weight, but to help my microbiome. I ended up loosing muscle and weighing under 100lb. So I had to stop. I still do 16:8 most days and I still never eat sugar of any kind, and only one serving of processed food a month. That's the most I can do that is sustainable. This video was great because it mentioned how 14:10 might be all you can do. It is so individual. My husband regularly skips breakfast and lunch without even knowing it, just because he is busy and I am guessing switching into ketosis easily. He doesn't even get cranky or run out of energy. I suffer to skip just breakfast.
I am going threw the same thing been 4 months down 60 lbs but I feel I'm having palpitations also and sweaty palm what made it better its only been happening the last few weeks
@@adrianflores438 remember to eat extra salt and other electrolytyes. But check with your doctor, don't do it on my word. It may help. It was not enough to get me out of it while on keto. I have palpitations sometimes when not on keto and it definatly stops the palpitations then.
@@jimbeaver27 No I was not vegan. I have however found that carnivore (with no dairy) works better for me than keto and it makes my eczema disappear. I actually hate meat and get so bored on it, but when my inflammation is flaring, I eat carnivore for a few weeks to bring it down.
@@nadia-bb5mn I am carnivore until my prostate shrinks. I enjoy meat and have way less cravings, easier to stick to this diet than Keto. I sure don't miss all the veggie shopping and prep.
I lost 17lbs last month alone just by skipping a meal daily, no snacks in between and taking a long walk (10k steps) every other day. And cutting out junk and obviously unhealthy stuff (like fries and cookies and most, but not all, baked goods). And I felt great, never hungry, after the first week. It’s actually hard to eat more now (as I don’t want to lose more weight, yet I don’t feel hungry) but I have forced myself to eat a third meal again.
@@Lewisusa11 Well it depends, I had to start eating 3 meals again otherwise I would have kept losing weight if I had stuck with 2, and I didn’t want to do that, as I had reached my ideal weight. At some point you have to eat as much calories as your body consumes, otherwise you keep burn fat and muscle.
I have been doing 18/ 6 fasting and it helped me with blood pressure, digestion, blood sugar and I sleep better. Oh, and I lost 25 pounds so far. Occasionally I also do 3-4 days of water fasting but take electrolytes and teaspoon of olive oil in the morning to activate flow of bile to prevent build up of stones. I had a bad gallbladder attack attack that caused pancreatitis and liver inflammation and I was on a drip for 6 days with no food or water to clear it. Then the stones were laparoscopicaly removed from the duct. Since I started fasting I feel like I got my life back.
Thank you! I manage a 17-18 hour fast daily and eat a whole foods, low carb diet. I have MS and am a wheelchair user, so the exercise portion of fitness is a challenge for me. So, 3 out of 4 isn’t bad! My HbA1C is lower now by quite a margin from when I started eating like this in 2015. Thanks for your educational videos!
@@RealJonzuk I have the keto sticks and I measure it every few months. When I first started, I kept track pretty closely. Now, I know what I can eat and what I can’t to stay on the ketosis margin. I’m definitely not in it all the time.
@@oolala53 My diet is adapted from Dr. Terry Wahls. She recommends everyone work with their own diet needs and sensitivities, so I am gluten free, dairy free, sugar free, low carb, etc., but made some slight adjustments to the rest of her protocol.
@@NanasWorms Awesome. My nephew has MS. Never a word about changing diet. No one in my family wants to hear from me about these issues, even though I have kept off over 40 lbs. for nearly 10 years. They make fun of eating healthily. Even though their elders all suffered or suffer now from degenerative diseases. Unfortunately, even I have blood sugar issues even with eating a very unrefined diet, so to them I look like a chump. Diabetes ran on my father's side of the family. I am trying to avoid meds for it. Thankfully, triglycerides have been very low, but I still don't eat carbs I have tested that raise BG over 140 and usually meals have a much lower rise. Exercise is next. I've lost the muscle that could absorb it.
Being 73 and determined, I've been IF since this last May, it has and is changing my life from the inside out. I don't eat unless I am hungry and finding the fine line between hungry and hangry has been the challenge, however I believe I have found it. Since we are all different, we have to find our own way in this "lifestyle" I have discovered a fascination learning about mitochondria and how they do or don't function because of substances we have mistakenly called "food." Ultra-processed aka fast food is not food; processed food that comes in a box or a bag has a label it is a "WARNING"" label...saying 'do not eat this!' IF is my style of life, ketogenic choices for healthy meat, fats and limited carbs and lastly learning about how our energy is from healthy mitochondria. YEP!
I’ve started early time restricted feeding about a month ago, and have started walking about 4 miles every morning on empty stomach . On top of this I have cut down on “bad carbs” only leaving out two slices a day of bread . I’ve lost 10 kgs and feel SUPER good . Digestion is great, mood is great, I feel great . I think I found the right path for my second half of my life (I’m 46) .
2 slices of bread is what i try to do; no bread ideally but it helps with felling of hunger. I suppose I grew up with bread as bring 'good'. I woukd like to bake my own organic perhaps. Maybe a bread making machine.
A couple of years ago I read a great little book on natural healing called ‘My Physician, Myself’, written by an older man who cured himself of a number of maladies without medical intervention. It’s available on Amazon and well worth the read
Best IF explanation I have seen! I've been doing IF for about 7-8 months. I lost 15 lbs. in the first month and then stabilized at my ideal weight. Now it's just a steady loss of body fat. I work out so my muscle mass increase seems to be offsetting my fat loss. We rarely eat processed food since we grow much of what we eat. My wife even bakes our own bread. She grinds the wheat berries just prior to making the bread. Our great sin is pizza every other week. Oh, by the way, I have never felt hungry and often go over the 16 hrs. if I'm doing something that distracts me. So, do IF it works! Just so you know I'm about to turn 70 so age is not a limiting factor.
Why not grind your organic wheat berries to make a little lump of dough & roll it in a circle instead of putting in a pan to rise? Spread on some tomato sauce and cheese &, voila! Healthy Pizza!🍕😄👍🏻 And so much better tasting! 😋😊🌾
I use the organic hard white wheat berries (Bench View Farms on Amazon) which make excellent dough, & yes, my husband wants it every day for lunch!! 😊 This wheat makes a high protein bread dough with no toxins in it. 😋 In fact, I’ve been using hard white wheat for all my flour needs for over 20 years. I guess I wouldn’t use it for angel 👼 food cake. 😁
I stumbled upon this video and lo and behold, I am doing PRECISELY this formula for weight loss, fat burning, and insulin sensitivity. For the past 3 months, I've been doing a 16:8 fast 5 days a week, I cut way down on carbs and added sugars all across my diet, replaced processed food with natural foods, and ramped up my exercise to 3-4 per week of 5 mile hikes in the hills and woods and occasional ollerblading plus 3-4 per week of weight lifting. I used to weigh 237, I'm 6'1" and 49 yrs old. I now weigh 195, have consistent energy throughout the day, no spikes and drops like before, and I feel and look better than I have in 30 years. Also, I'm off the one way train to diabetes land that I was on. Eveything the good doctor describes above works exquisitely well for me.
Started with one meal a day, eating anything I wanted once a day, combined with going to the gym 3 days a week. This resulted in minimum weight loss, if any. Now, I am 3-months-in a very low-carb, high-protein diet, one meal a day, going to the gym 5-6 days a week. This has resulted in a 40 pound weight loss, higher energy, higher mental focus.
Wow. Same here. I've been on IF for 4months now, but no obvious difference; as a matter of fact, I'm thickening up around the trunk, hips, and thighs, although my energy level is great. However, the weight gain is not encouraging. But now I'll look at my carb and protein intake again. Hopefully, I'll improve. Thanks.
@@franceschukwukere209 If you have the discipline for OMAD, the next step should be easier at your level of commitment. Try Carnivore diet for one month. In the end you'll probably like the results and go longer.
Eating anything you want is only turning your metabolism into a roller coaster. More protein than you need turns to sugar and is counter-productive. Wake up and smell the bacon. If you cut carbs you have to add fat not protein.
I am 5.5 months into IF. I am on 20/4 program with really no carbs to speak of. I have lost 43 pounds as of this morning. In addition, my mental clarity and overall mental health is so much better.
I have a family member who is new to nutrition, and this is a very helpful video which I will pass on to help support the changes they are making. I have helped many people change eating habits, get off medications. My mom went from 2-3x to 16 in a year and has maintained it on her own. Her doctors are happy, her labs are great and she now has muscles. We changed her to a whole foods diet and introduced some household chores and walking. She now easily kayaks and gardens. I think it was easier for her since I was there and did all the cooking. There were many days where she was full because of the increased fiber in WFPB and it took awhile for her brain to adjust to how that could be possible. Two years on still healthy and the weight fluctuates a bit but the change in eating habits have remained. We also realize that unhealthy eating habits greatly impacted the life path of many siblings. The everything in moderation or food scores of WW which my mom was involved in most of my life did not teach her the reality of foods. We all need to learn basic nutrition, our lives/health depend on it. The salesman is not your friend.
This was extremely well done. I have a masters in science and I believe you nailed it in your explanation, especially in the starch breakdown or Amylopectin. Very well done! Thank you!
Thank you, that was great sharing info. My last intake of food is around 9pm. Just a little snack. My next meal is around 11.30 am the next day. I drink several glasses of water, a coffee, and awesome healthy fresh juice. I have been doing this for almost 3 years now. I lost 45lb. and feel great! I try very hard to avoid all processed foods. Life's a food challenge every day, I'm 75 years old.
For me intermittent fasting is WONDERFUL for three reasons: 1) I’ve lost 36lbs in less than 3 months. 2) I do water fasting only* on Mondays, Wednesdays and Fridays so no food prep or cooking or cleanup and also no time spent choosing food or eating on those days 3) I don’t spend money on food on those days either. Three days a week my food costs are zero. *only = I’m not always 100% good. Sometimes I’ll cheat a little. But that’s still ok. 😊
"Chronic diseases that are not infectious or genetic in origin, they're the result of insulin resistance." Awesome concise statement. I've been doing a deep dive into metabolic processes, genetic pathways, healthy low carb eating, longevity, etc. This statement and this video did a GREAT job at pulling all that information together. Shared it everywhere I could.
And genetic issues may make people more prone to these problems developing from insulin resistance as well. Saying that genetics and infection have nothing to do with them is disingenuous.
I've been doing IF and eating as close to zero carbs as I could since July 7, and part of my regimen is that I always fast every Saturday. Two weeks ago, after my Saturday fast, I still wasn't hungry so just kept fasting. It ended up turning into approximately a 210-hour long fast. I felt a little hunger on day 4, but by day 6 it was the most amazing experience ever and I didn't feel hungry again until yesterday, when I broke my fast. I don't recommend doing such extended fasts for EVERYONE of course, but given I needed to lose about 80 lbs back in July when I started living this way, and when I started the fast I still carried more than 50 lbs surplus weight, my body had the ability to burn a lot of extra calories that I still have stored. Because I am on a ketogenic diet, it made the fast trivial to do subjectively. Plus, the ketogenic diet allowed me to tell when I was actually hungry so it was time to break the fast, and when I was just bored and wanted to eat something because it would be a different sensation to help with the monotony of just drinking water.
Yes The boredom of not eating is hard Esp when I’m hugely food focused Finding recipes, sourcing food, growing food, cooking from scratch (I grind my own grains, make my mayo, etc) making nutrient filled yet cheap meals, teaching others, having lots to cook for - food is huge in my life. I didn’t realize all this till I figured out how boring it was to me to not eat. Not hunger but boredom as I had to pull away from all of it. Imagine being told ur life’s passion was now unallowed. Ur supposed to find another whole life lol I’ve been studying nutrition & actually cooking & baking since before I was in my teens - I’m 57. Imagine losing ur hands when ur a concert pianist, that’s my level in my area of expertise. I haven’t quite conquered this quandary as u can tell!
@@YeshuaKingMessiah I relate totally, but getting into another interest such as crochet and knitting relieves the boredom and has given me a totally different focus. 😊
Thank you for the clear explanation. A healthy vegan diet and IF (16/8) helped me lose the 15 pounds that had piled on after menopause. Now I'm right in the middle of my normal BMI which is where I've been for 2.5 years and plan to stay the rest of my life. Nothing else worked for me...
Concise and comprehensive, well done. I've done IF for many years, mostly as a result of working in hospitality with long shifts and at most people's regular eating times. Not eating for long periods, grazing irregularly and occasionally gorging when younger. Until IF became a 'thing' I would justify my uncommon eating habits as being a truer reflection of our evolutionary past. Sometimes we would feast, sometimes we might walk for days without finding food or graze as we traveled on what was available. 3 meals a day is a modern luxury. One thing that's rarely mentioned is that metabolisms slow down with aging, I suspect many gain weight as they get older not only because they're less active but because they need less and continue to eat '3 regular meals a day' + snacks. At 57, I work as much as ever (physical farm work) but only eat one meal a day (dinner), occasionally fruit or nuts during the day but stay the same size as I had as a young woman. I have always had a great deal of energy and almost never sick. So happy I can now use IF as a scientific explanation to justify a life-long, previously unconventional eating pattern
Thanks Dr Mike. I followed a 14 hour daily fast and avoided most added sugar for about 6 months starting in January. I lost weight without trying and felt great most of the time. (There we’re rare instances that I’d feel hungry to the point I couldn’t sleep, so i’d get up and eat a small piece of cheese.) Then I went on vacation, and I got off the plan. I realized a few weeks ago that the weight is starting to creep back on, so I’m trying to get back on the plan. Meals are consumed between 8 and 6, avoid added sugar and white flour, and do more walking. We’ll see how this goes.
Added sugar & refined flour isn’t the prob, it’s carbs themselves Eat just 20g of white bread daily and no other carbs and you still will lose weight. Focus on nutrient dense food for best health! And ur sanity lol -u get to eat a lot more food if u don’t eat any grains
You are trying? Sorry, "trying" is not acceptable if you want to maximize health and longevity. It's a lifestyle and requires discipline which is something in short supply. Carb addiction is worse than heroin. What would you say to a heroin addict who was "trying" to kick heroin? If you go LC/ keto then you become fat adapted and can easily skip breakfast. Eat dinner a little later so you aren't hungry before bed. Find new comfort foods that are low carb like bacon, pecans, macadamia nuts, dark chocolate, (real) peanut butter, cream and raspberries.
Recommend you do more than “avoid” sugar. Give up all refined sugars forever. Use stevia or some other natural non processed sweetener. Been off sugars for 20 years. Best thing that ever happened to me. Just surrender it. It’s an addictive substance, like booze. You can’t have “just a little.”
This is what I tend to believe. Sugary fruits can be healthy because they are simply UNprocessed food. UNprocessed food is food that is, so to say, created by God or nature. As long as it is not poisonous natural unprocessed food is almost always good for you.
you still must be careful of the amount you eat. and the types. even granny smith apples have a lot of sugar (fructose). mainly stick to berries and you will be better off. fructose can raise your bg.
I have been doing intermittent fasting for almost seven good years now ( since 2016 ), From 125 kg in 2015 before discovering intermittent fasting,,, to,, 75 KG IN AUGUST 2023,,,, my height is 1,80 meters,,, ,,,,,, I exercise as well DURING my intermittent fasting, ,,,, I fast for 22 hours each day constantly,,,, ,,,, It is a total lifestyle,,,
I was never really a breakfast eater so IF between noon and 8pm was quite easy. Going low carb with IF helped me lose 10 lbs and reverse my IR, so no longer pre diabetic. It’s an easy “diet” to follow IMO. 😊
Intermittent fasting is something we do just because the meal timeframe suits us in retirement. At 75 and 80 during Covid our lifestyle changed. We eat our evening meal around 5pm and breakfast anytime between 7 and 8.30 depending on early morning exercise/swimming routines. We snack only occasionally between meals and the time we really feel hungry is breakfast! Our diet is full of home grown green veg with top up from supermarket. Our diet consists of mainly whole foods and alcohol is a thing of the past except when out socialising, we don't miss it. We both have BMI within healthy range, although this is not the be all and end all. Our exercise keeps us fit even with some health issues to sometimes put a slow down on those but we soon get going again.
Im 35, we have almost same routine. Breakfast at 6am and dinner at 2pm. Exercises 30 mins twice daily, around 9am and 6pm. Works well for me. No more snacks after 2pm. Started the 12/12 and now Im doing 16/8.
Thank You. I have been intermittently fasting for the past two years and I have lost 21 lbs in weight and I have kept the weight off. For the first time in my life I have been able to end the weight on and weight off cycle and I feel great. It has now become a way of life.
Time restricted fasting and eliminating processed food definitely worked for me beautifully after years of trying other things. I lost the pesky extra 20lb and improved my insulin resistance. Feel so much better overall. And it’s a lifestyle I can maintain easily. I just can’t eat out. That is almost impossible to do.
Very informative video! I like the idea of intermittent fasting, whole foods, and exercise for weight management. I'm not a big fan of ketogenic diets, although I know there are people who love them. I remember reading an article that stated that most people who go on ketogenic diets eventually go off them and end up regaining all of the weight they lost and then some. I also read in one book that ketogenic diets are meant for short-term use to lose weight. AND, I've seen some TH-cam channels where people started with ketogenic diets and ultimately went to carnivore diets because they'd plateaued while on the keto diet, and felt it was not a good long-term option. I don't think I could JUST eat meat all of the time regardless of the great health benefits some have touted. So, for me, intermittent fasting, whole foods, and exercise sound great! Even better, grow some of your own food and learn to preserve it. Fermented foods, which are also good for the gut, are a great introduction to food preservation.
I began intermittent fasting 14 months ago and have maintained it ever since. I eat in about a 3-hour window around normal dinnertime. This works for me because I was never a big morning eater anyway. Lost about 10% of body weight within the first six months and - more importantly - have kept it off since without changing anything. When I feel like I'm getting "fat" I skip a day - easier than it sounds - and then just continue on. Works for me, my doctor says my blood sugar levels are great and is pleased - surprised is a better term - at the weight loss, because before I began I said I could do it, and then I went out and did it. It's not as onerous as it might sound, drinking tea or coffee in the morning seems to put off the desire to eat. I'm glad I reversed some weight gain I was showing before I began and am now just above my ideal weight. I think this could work for you, too, if you're serious and disciplined about it.
Practically the same. I got cancer and then a hernia from the surgery. I couldn't exercise which was my big thing. I stopped recognising myself in changing room mirrors. Been using the same fasting method as you for six months. Lost 12kgs. I don't actually miss not eating in the day now but come dinner time I really enjoy my food. Used to fast from Sun night to Tues night but only do it occasionally now.
@@dorothycameron1067 Coffee and tea during the day, as much as I want, with nothing in it works for me. During my eating window, I just eat until I am full and then stop. It's all practically on automatic by this point.
Dr mike. 2 vid requests. 1: healing fatty liver. 2: eye health. I’ve had bad sleep lately and have seen red and even a yellow tint, so the whites look bad and I’d like knowledge and a plan to get them looking great again
Growing up in the 60s and 70s meant you ate supper at 5 or 6 pm then didn't eat again until breakfast at 6 or 7 am. Intermittent fasting was just called -- normal.
I watched several of your videos about carbs. Since I'm diabetic, I was already eating a reasonably low carb diet, at least compared to what I ate before being diagnosed. But I was still injecting myself twice a day. Then I reduced my carb intake to about 20 g a day. I'm monitoring carefully and consulting with my doctor, but I haven't had to inject in almost a month, my average glucose level over the past few weeks at 105. So I'm watching more of your videos, looking for low carb, unprocessed foods I will actually eat, and making meal plans I can stick to. Watching this video, I'm going to start adding in intermittent fasting at least one day a week and evaluate if I can do more later. Thanks for all the info!
May God heal u sir . Amen I am a volunteer staff in one of the health program before and I have a few of diabetic and high blood pressure patients. I can testify that those patients within two days start to show a great result on their Glocuse and blood pressure reading. What we've done to them is put them in a water fasting or fruit fasting program for 10 days. In the first 3 days we give them water only to drink ....bring them to brisk walk exercise ...go to bed at 9pm ...wake up at 5pm for bible devotions time ...after that go for morning walk ... breakfast lunch dinner no food just encourage them drink enough water + a bit of salt if needed in their plain water. U know what happened sir in second day their many many years of diabetic .. blood pressure or any health problem start to show some positive changes...and what more during 3 days water fasting they don't feel hungry or starving but they fell spirited because not only we pray together with them for spiritual healing and physical healing but we monitor their health condition ..of course we have a health professionals with us to monitor them. After 3 days we put them in a fruit fasting program for another 4 to 5 days before we gave them their recovery meal at the end of the program. I believe these is the result when we entrusted God to handle our life and ask God for a strong will to get better for God. God will help us if we really sincere to transform our bad lifestyle to better lifestyle that bring glory to God. Praise God 🙏🏻🙏🏻
As a physician, with years of experience with IF and LC diet in diabetic patients, please continue by following Dr Hansen advice as in the video. Whole Fruits / fructose also to be restricted - do the research yourself.
Hi Doctor! Of 😂all videos about IF , this is by far. THE BEST I have ever seen! The simplified metabolic process and insulin resistance details you provided and as to why IF, low carb, whole food eating should be the way to go, win me over. You touched on the hunger and satiety hormones and everything in between. It took me several years, several seminars, videos, and several stays at fasting clinics to learn what you just explained in this short video. I am your new fan and I just subscribed. I commend you for your knowledge and willingness to share. VG in Southern California.
Sometimes I still have some carb food, like potatoes and red wine, but not each day. Beside that, since a kid, never have a rich sauce, but made on water, spices.
I got intermittent fasting for 2 weeks and daily walking 45 min , no bread, no rice , no sugar, no soda , chocolate, cooke , pizza , pasta . Just salad and protein. I lost 12 pounds . It is incredible.
Educational videos like this one are sorely needed. I can attest to the fact that this method works. I have been on keto for 4 years, 18/6 IF (I'm looking into tightening the window to 5 hours or less, but I must avoid weight loss), I eat only unprocessed food, I go for a run 3 times a week plus I do 30 minutes of yoga every day, occasionally some strength training as well.
This was excellent. Straight talking, detail oriented, not dumbed down but not bogged down either. I’ve been intermittent fasting for as long as I can remember and I learned a few new things here so thank you for this. Looking forward to checking out more of your stuff.
started IF, low carb, moderate protein/fat in the fall 2023. A1C has fallen: 6.6 to 5.8. Never on any meds. 20 lbs down and have about 40 to go. No cravings w low carb - it's truly a new lifestyle now. What relief w no cravings - it's a real game changer. Eating mainly plant based so high food volume and low calorie intake. I don't count calories however I don't go crazy either. Have a treat now and again but at my choosing not bc of a craving! Love it!
I went on my fitness journey in Sept last year, doing IF (16:8 then 18:6) + eating clean (no fast food, no junk food) + primarily HIIT and daily walks and I've lost slightly more than 15kg! I was 65kg when I just started, and I'm 49.5kg now as I was on a low carb, high protein diet. However, I've switched to a 12:12 IF ratio as I'm no longer on a weight/fat loss goal and more of a build muscle one so my exercise routine now is more functional strength and gym training as I'm now a Personal Trainer, and I kept my daily walks. I love how much combining IF, diet and exercise has helped me so much!
Thank you Dr Mike. I tried maca, tumeric and flaxseed yesterday and feel a whole lot better. 😃 I had been prescribed too much estrogen as part of my HRT. I was also doing intermittent fasting with a keto diet. So over the last 9 months I've had: endometrial hyperplasia, gall bladder issues, possible thyroid issues, and endometriosis with Provera to clear out the hyperplasia. (I'm post menopausal) I was miserable for all those months! Hoping this is the last of the issues now. Thank you !
I hope you feel better now/ I just wanted to tell you I was perscribed evorel patches for peri menopause and found they were making me have dizzy spells and heart palpatations so I stopped and Im now taking black cohosh with wild yam supplements and I feel better. Just incase you want to try wild Yam look it up it is beneficial for other things too.
@@SharonOBrienMusic thanks Sharon, it wasn't for menopause but bone density. The problem was the doctor didn't test to see if I already had a good amount of estrogen. There is no blood test for this. She just prescribed me a massive dose, which led to endometrial hyperplasia, gall bladder issues and hypothyroidism. Also the receptionist at her office neglected to call the pharmacy with the correct dose of Progesterone to counteract the estrogen. I was under-prescribed by 50% on that. I don't want this to happen to anyone else. It's been a worrisome and very uncomfortable nine months.
@@SharonOBrienMusic if you are in menopause and get hot flashes, try sage tea. by the time i heard of it, i was done with menopause. only 2/3 of women have black cohosh work, so we are lucky. get some bulk sage, as you will use a bit. search bulk organic sage leaves. check online for amount of sage to use. i would make a quart or so and put it in the fridge. use as needed.
Dr V-Rod you are the best. Not just because you have helped me. But you have also helped my partner understand that there are far more intricate relationships that need to be accounted for in the body to achieve a necessary target. Finally someone who stops the snake oil in its tracks
I LOVE YOUR CHANNEL! I live the way you are teaching us! I am testament to excellent health in my 70’s with high energy daily of a 40 year old and looking 50 according to people’s consensus. My doctors also verify.
This is a great summary of intermittent fasting benefits, from a more scientific viewpoint. Thanks! I do 18-6 time restricted eating and usually end my fast after a hard strength training workout. I've not noticed any decrease in strength.
I’ve been IF along with weight lifting and aerobics . The scale didn’t budge but I’m 44 and post hysterectomy. I included low carb OMAD and I finally saw a difference. I have to agree not all calories are the same . This also helps my IBS symptoms. I can’t three meals a day and live a normal life
WOW this has to be one of the BEST videos there is on diet period; thank you! Not taking things to one extreme or the other and emphasis on "easing into it". Great Job!
@@Micheline6918 Wrong! Insoluble fibers are essential for gut health. Insoluble fibers are associated with plant foods like grains, vegetables, and fruits. All those foods have carbohydrates.
@@gatoryak7332 wrong. There is no evidence that supports that. Find just one study. Just one that proves that. Fiber is not needed at all, for any reason. Unless you want to get plugged up. Constipation it causes really well.
I appreciate how in depth you go In explaining this topic. You are so explain it in a way that is totally understandable, but yet not doing it in a way to make us feel like we’re kids that mature adults. Thank you.
Excellent video- clear and precise information. I got a lot of clarity . As a person newly into Low carb Healthy fat eating, I was feeling guilty that Im not able to do long hours of Intermittent fasting . Max for me is 16 hours . You have given clarity to me that I am doing right . Thank you
As PhD Nutritionist and Physical Therapist I am truly blown away by your fantastic work here !! You gave the best explanations in a short cut to the how to ! Good for you !!
People with ADHD generally do better with less sugar in their diet, which I will agree with you on. You forgot to mention the correlation with smoking and ADHD in children and grandchildren. From one doctor to another I have really enjoyed your explanations of various topics. Just remember people with ADHD are neuro-divergent and this disability does have a negative impact on their lives. Dr Russel Barkley PhD is an expert on ADHD and provides so much great information on this topic. 😊
I am an 80-year-old woman who was in relatively decent health. Except that I had gained weight and added belly and body fat over the past 25 years. 5 feet tall. 140 pounds. Also, I was having trouble sleeping. Started IF in mid-February, 2023, and in 5 months, I have lost 20 pounds. I've increased my exercise significantly, cut way down on processed foods, and lowered the level of carbs in my diet. I feel better and sleep better as a result. Just wanted to say that your explanation was really fantastic. It's taken me a while to sort out all these elements. There's almost too much confusing info' on TH-cam. Thank you for the straightforward clarity!
I began eating fast-foods almost exclusively when I turned 20 and got my first job. This continued for the next 3-4 years and I felt great, my weight never exceeded 70kg, though the fat-muscle mass ratio wasn't nearly as good as I wanted it to be. I also didn't exercise at all and had a sedentary lifestyle (software dev). I switched to a healthy low-carb diet with intermittent fasting (16/8) over a year ago and also started exercising every day. I eat tons of veggies, salmon, nuts, whole grains (a middle-european equivalent of Ezekiel), some fruits, and also take supplements like Omega-3 acids, Alpha GPC, ALA, Berberine and Turmeric. My weight hasn't changed (still 65-70kg) and I feel almost exactly the same as before, even after a year of doing it. My performance at work is the same, my energy levels are the same, and the only real improvement is the resting HR, which went from ~65 to ~58 + the percentage of my body fat is noticeably lower. I guess it's thanks to the daily exercise sessions. I won't go back to my old habits, but honestly, I expected more than that, considering how drastic the lifestyle change was.
@@bartytaylor2106 Yeah, I guess I misused the term "low-carb". What I really meant was a low glycemic index diet. The IG of the bread that I eat is only 21.3 and there are only 18 grams of carbs in 100g.
I've done this naturally all my life by accident and I've kept the same weight since I was 18.... I'm 32. Always 70-72kg. My lowest was 66.5 when I had gastroenteritis a few years back from eating a bad egg. My highest was 74kg, when I went to my grandma's for the holidays (for obvious reasons).
Excellent! I wish he would have said to eat organic grains though. Conventionally grown grains are sprayed with Roundup just before harvest. This is called "desiccation". It is done to dry the plants quickly while standing, instead of cutting them and allowing them to dry completely before harvesting. (If a field of cut wheat or oats gets rained on or isn't completely dry when you harvest , it will mold and be ruined.) Quaker oats and cereals test quite high for glyphosate (Roundup). If you're going to eat grains, you might want to research the brands you buy first. EWG has a list.
Thankyou. I wonder if organic is totally free of these poisons? The cist has come down to eat organic luckily. Government, corporations allowing foods to contain such poisons are criminals and should be in jail
The EWG measured glyphosate levels in conventional and organic oats, finding glyphosate in the organic brands as well. The lowest was Costco's 365 brand. I totally agree with you about accountability!
almost a year after starting intermittent fasting I had fantastic results in terms of weight, fat, sugar..... but with potassium exceeding the values considered normal and consequently affecting the heart. Pay attention to the advices!
I’ve been doing exactly what he says, 16 hours fasting, low carb, and I’ve never felt better. My first food of the day is at 10 AM - a rye cracker with a chunk of cheese, and one square of dark chocolate that has hardly any sugar in it, and I stop eating at 6 PM I hardly ever eat processed food, mainly because I’m poor and I can’t afford processed foods. I live on unprocessed meat, and vegetables. I had no trouble at all starting this time restricted eating. It took a kit two days to adapt.
I love fish and have found a great deal at Wal-Mart - kipper snacks from polar (not capitalized). I'm very active so I eat two cans but they are less than two bucks each. Aldi has been a lifesaver in my retirement. I like their 85% dark chocolate from Germany. Are those crackers whole grain? I cheat with crackers but only eat WW bread, and not a lot of that. God bless you!
Been doing 20/4 (5 days out of 7) since the first UK lockdown, I lost 5 stone (32.5Kg) and keep doing the fasting to maintain my weight loss which now stretches to 18 months.
Been IF for a week. Weight is down 7 pounds and blood pressure went from my normal 140/100 (I know, it's terrible), to 132/84 already. I can't wait to see what happens after a month!
After some months of intermitent fasting, I could go into a one hour bag boxing class at 1 p.m. completely fasted and be super full of energy and super focused. It's amazing, so long as you never give it up. You double the weight back if you quit.
![PASULOL รามเกียรติ์ ตอนที่ 4 นนทกพบรัก [Ramakien Ep.4: Nonthok in love]](http://i.ytimg.com/vi/tMUQgmZzf_A/mqdefault.jpg)
I love intermittent fasting. It’s crazy the medical establishment won’t encourage fasting. I spent my life dieting and gaining it back. With fasting and intermittent fasting I’ve kept the 65 lbs off. It’s not a diet it’s a lifestyle
Medical community will never advocate IF or keto…WHY?… to quote Ross Perot…”ITS ALL ABOUT THE MONEY!!”
We muslims fast every day for month every year long before knowing the benifits of fasting :)
@@la.xm122 Yeah it's so funny that all these hundreds of years, muslims have been doing IF and never knew it. And all that time, their practice of fasting was probably criticized by the medical community.
Well, me and some of my siblings must have been pretty healthy in the 1950’s and 1960’s. Sometimes we barely ate.
My one brother and I seemed to dislike most food my mom cooked - including desserts. ( tapioca, rice pudding, bread pudding - no thanks )
Were we thin? Painfully. I would not even eat “ white ice cream “ - I didn’t know vanilla was a flavour. My Grandma was shocked - see had never seen a child refuse ice cream, lol
Even now, I have a difficult time eating enough food in a day. I simply forget to eat until my husband reminds me. He is the cook since I developed ME/CFS at 61, and was bedbound for 4 years ( age 64 to 67 )
I am in recovery mode and am supposed to eat small amounts 5-6 times per day to keep my energy level up as I slowly return to pre illness levels of activity. Not an easy task for me.
I actually gained 20 pounds in my 50’s, as I had osteoporosis and was not on the BMI scale. It was tough and took years, but my Dr. really pushed it.
I’m also down 65 lbs and have kept it off with ease. Fasting was an absolute life changer
At 70, I'm finally down 40 pounds after six months of 19:5 intermittent fasting. After a lifetime of trying every diet known to man, it's the best thing I've ever done for myself!
Hey man at 70 that’s impressive in general! Even with weight issues your whole life. You’re a boss and I applaud you!
@kayjay219 Well done 👏 🎉😊
Every day if?
Have you ever had problems with your gallbladder? Have you developed any gallstones?
@@summer19846 No problems, ever, with my gall bladder.
I started intermittent fasting over a year ago (16:8), lost weight, felt great but slipped out of it. Got back into it, lost even more weight. I feel great - fitter, stronger, healthier. I'm the correct weight for my height and age. I never count calories. If I slip up and have cake for afternoon tea it doesn't matter. The only thing I can't eat is shop bought bread, it makes me ill.
The secret of making it work, to me, was allowing myself to be hungry. Hard at first but becomes way easier very quickly.
I did keto and fasting 5 years ago. Was 5'8, 226 lbs. Took a couple weeks but I started DROPPING weight. In about 6 months I went to 160lbs, 35 pant size to 30. The other benefits were amazing too, no brain fog, no dandruff and no acne. I also used to have a bit of anxiety and depression that apparently "runs in the family" but I have ZERO of that now🙂 I also workout now to build even more muscle. Best 5 years I've ever felt tbh
The brain, fog, and depression, anxiety, usually clear up. Because all your mental health starts in your gut. And when you start eating a better diet and obtaining of autophagy . Your body is able to process all that gunk out. Congratulations. I know it’s not easy but I bet you feel amazing!!!
How do I do it please
Question for you: are you still doing fasting and keto while working out? Does it make it more difficult?
That’s so cool, good for you. I’ve noticed less anxiety too. I even feel my sight is sharper… it’s weird
How About PEAS & LIMA BEANS???
Ketoacidosis is not the same thing as nutritional ketosis. I lost more than 167 pounds changing to a ketogenic lifestyle along with moderate exercise and implementing fasting from intermediate to prolonged. Let me put it this way, for morbidly obese people like me prolonged fasting is the key to NOT having to go under the knife to remove loose skin! I am truly amazed how my skin has tightened up the longer I induce autophagy.
My weight gain was a part of pregnancy and although all the weight is gone, nothing is going to help this massively stretched out tummy.
@@blueseptember2174 Please research Autophagy, I thought that I was doomed to a life full of loose skin from my belly and arms. I am truly amazed every time I look in the mirror to see my skin not sagg so much. Dr. Mindy Pelz really knows how to explain it please check it out.
@@blueseptember2174 autophagy can't do that?
@@blueseptember21743 pregnancies with weight gain left me with lots of loose skin around my belly. After I lost the excess weight, it would still hang down like a cow’s udder when working out on all fours. Didn’t think it would ever improve. Intermittent fasting 16-8/ 20-4 helped with weight loss, but not the hanging skin. Since adding 48 hr fasts the excess skin is gone. Still have stretch marks though!!
@@noodlep2547 that's my exact scenario!
The power of IF to me is that it makes you understand that you can just not eat and remain functionable, and it changes your view of eating. You then start to play with it and start losing weight accordingly
Yes and not just functionable, better sometimes it seems
I agree! I always had hard time keeping a caloric deficit before, thinking that I need food every time I feel slightly hungry or even think of food, but IF has shown me that's mostly out of boredom and I function completely fine and my energy levels are the same
Indeed. Back in the day I would get a snack before going on a 3 hour train ride; now I know that 3 hours without eating is nothing and instead of having a snack in the train I can have a good meal when I arrive.
@@dolahn Exactly. I also stopped eating breakfast, then also dinner and now I just eat a hearty lunch with lots of yoghurt and nuts as dessert 👍
Very true, it's a strange notion to skip 1 of the recommended 3 daily meals, but its just not necessary and shows how we have conditoned our body's to demand food regularly! I'm around 7 days into keto/IF and I'm hardly ever hungry.
Cutting sugar cold turkey 4 weeks ago has also been one of the most amazing things.
Good morning! I am 63 and celebrating five years of eating healthy. I eliminated sugar and processed foods. I eat real food. I adopted time restricted eating schedule. I exercise everyday. I feel great! Thank you for your influence.
As someone who has 'anger issues', I never felt so stable and under control than when I fasted. I allowed myself to eat only between 4pm and 7pm, as many calories I wanted , for six months, I lost weight and felt mentally alert.
Maybe there are personality types who shouldn't do it, but it worked for me
wow, that is fantastic, I'm glad to hear that. thanks for sharing!
...me, too, 2 hours eating window......never felt better......not easy, but doable and well worth the effort......
I similarly began a year ago an IF diet of nothing except water, teas etc before 5.00pm and few to no grains after that,
Using a Withings Body+ scale I found my weight dropped a half stone or more but more especially my fat % went from 25-30% to 12-14%.and my visceral fat shrank as my pot belly disappeared and abdominals became almost defined as my waist went down two sizes.
I reached a plateau and decided to take advice from the internet site Thomas DeLauer that this was because my body's Basal Metabolic Rate had reduced as my body believed it was in a famine and so my fat stress began to raise.
I went from what was practically OMAD (One Meal a Day) to OMAD EAD - (One Meal a Day - Every Other Day) and my weight then restarted to reduce.
Forcing myself not to eat until after 5.00 pm every other day was a breeze, and I am thriving.
Jim Murray
It's probably because you're focused on your eating routines instead of the triggers for your anger.
@@RobespierreThePoof most excessive anger comes from stress hormones largely related to diet and sleep, boring but true.
When I was a teen in the 80s, we were taught high-carb, low-fat, and to eat frequently in small amounts to stave off hunger. It was horrible, and I developed an eating disorder. All of what you describe has helped me be healthy.
That's what old doctors will still tell you.
humans are a herd animal.
@@kevinsedwards I heard the herd.
Why does this guy recommend low fat? You need fats and oils for hormone production. I don’t think this doctor knows what he’s talking about.
@@9thebear You don't need a lot.
Breakfast around 11am, dinner around 5pm. No snacks. Easy lifestyle for me. Did it to lower my liver enzymes and it worked.
I’m working on lowering mine too 🥲 how long did it take for you?
@@lissettebravo07 The 2nd lab test was around 6 months after the "bad" one. So it was at least that fast.
How do you avoid the desire to snack?
@@danitapowell2291 At first, you need willpower to deny the snacks. But after the first week or so the desire just disappears. As your insulin levels reduce, your body starts to receive the satiety signal from the hormone leptin and no longer have the cravings.
@@danitapowell2291 I eat enough at meals to get very full. The only time I feel like snacking is late in the AM before my breakfast. I drink black coffee or green tea to hold me over until it's time to eat.
I started a ketogenic lifestyle at the start of 2022 at 112 kg. Down to 85 kg. Often also do IF. When I go on vacation I have no problem because I love the food on keto. I will have some red wine over weekends, but drink water in-between. I'm a 63-year old woman and I love being able to do yoga, go on long walks with my dog, etc. I "lost" many years of my life owing to obesity. Life is so good now and I'm so grateful to all of you who give us positive feedback to confirm that we're on the right path. I never eat processed food, especially bread!
I hate the way the video description says when not fasting, eat a diet rich in whole grains, fruits, and LEAN protein. Obviously protein is important, but FATTY protein is better. And I skip the grains and fruits altogether. Keto can be so beneficial, it's frustrating to see doctors hopping on board with intermittent fasting, yet still recommending a diet sure to keep insulin levels high. It's like they're just not quite there yet. This guy's still real young, maybe in a couple decades he'll understand.
@@victorycall never too late to start..you will look better be happier and live longer
That’s awesome! Sometimes I will have some keto bread. But I’m thinking of learning how to make it. So there’s even less carbs when I want to have it. But I’m learning to not eat bread as much. So you are a good example.
@@rebeccakalyani2486 there are a lot of recipes on TH-cam. Heavenly fan, Serious Keto are a couple good ones.
Thank you for sharing! I’m in my late 40s and it’s been harder and harder to keep my weight down. Over the last 8 mos I gained 10 lbs on top of already carrying extra weight and felt like my age now might keep me from losing. However, reading abt your success gives me hope!
I started fasting to experiment with the potential benefits and now I can’t stop. I don’t want to eat breakfast or lunch anymore. A 4 or 5 hour window is all I need, and it’s actually liberating. Not worrying what to pack for lunch or rushing to make something for breakfast before work. I spend my lunch hour at work relaxing and catching up on tasks I can’t get to otherwise. People tell you you’re crazy when you tell them all this, but maybe they’re the crazy ones.
I've had the same results. I find it really hard to believe that Homo Erectus was stopping for a snack every twenty to ninety minutes while persistence hunting a wounded water buffalo. Eating once or twice a day MUST've been the norm for a long time. My body loves it. Even once I do eat, I don't even want that much. We are so overfed in our society. It's liberating. (also very frustrating that the medical establishment knows how powerful it is and will actively dissuade you from doing it, literally inventing risks and side effects, all while recommending 400+ grams of carbs a day. The ADA is funded in part by SPLENDA , Merck, and potato farmers... so.... We are on our own.
doing my 16 hours diet as i am so fed up with my allergy attacks...sneezing my lungs out from waking up to evening - everyday.
I was so surprised that it is working!!😊 I felt an absolut freedom from those nasty feelings and taking antihistamines, which always makes me feel sleepy or brain fogged.
I am only in few days of IF, but works like magic. Hope i am not dreaming...
*i am also reducing the intake of processed and sugary foods.
@heyjude5027
Congrats. Keep it up. I started in mid-January of 2024. In the months I lost 25lbs and reached my goal weight.
IF, no breakfast, 12noon-6pm eating window, low carb, very, very low sugar, no bread, no refined flour, no starchy carbs, no processed foods. Whole Foods, high protein, beef, pork, chicken, tuna, other fish. No seed oils, no soy oil.
I also started walking 30-60 minutes a day. 3-5 days a week.
I feel so much better.
I went to the doctor for my annual wellness check last month.... All of my numbers are noticeably better. I feel great.Yes, it is a life-style, not a diet and not a fad.
"Chronic diseases that are not infectious or genetic in origin, they're the result of insulin resistance." A simple but very powerful statement to focus the mind. Thank you for an excellent video.
@Beatnik I don't understand your comment. He said the less sugar you eat the better.
@@yellowfuchsia1 Grains, starches, fruit/fructose,
@Beatnik Yep, looked like apple slices in a couple pics. Mmm, so sweet!
thank you. spot on.
@Beatnik Dr. Hanson recommends a low carb diet, not a carb free diet. It is my understanding that whole grains and whole fruits can form part of a healthy diet for many people, but it's fair to say that they need to be treated with caution. I have read that some people are particularly sensitive to carbs in their diet and have to keep carb intake very low to achieve and maintain metabolic health. Dr. Eric Westman (among others) talks about determining your personal carb threshold.
I do everything mentioned: intermittent fasting, keto, unprocessed foods, exercise. I feel great, focused and I'm lean 👍🏻
My hero!
My husband and I started cutting out ALOT of the processed foods and starchy food....we increased our protein intake. I started intermittent fasting and I've noticed a huge difference in the last two weeks. My food intake is less and I don't feel hangry like I used to. I'm also type 2 diabetic and I've noticed my blood sugars are much better, even had to cut my insulin down cause it was getting too low and I've also noticed my sugars don't have dramatic ups and downs. When I first mentioned IF to my doctor she wasn't very open to it but I'm glad I decided to keep going. 😊
@@Mukanimou thank you. I'm hoping so. I tried on some clothing last night my mom bought me a few Christmases ago, they didn't fit. Proud to say I can now wear the blouse and the dresses can finally get past my hips... husband thinks in another month of so I should be able to wear them and not be tight around my abdomen and hips. AND I was able to get down on the floor to play with our dogs and didn't need help getting down or up .... definitely haven't been able to do that in a long time
@@candacewilliams7475 I'm in hour 42 of my bi-weekly fast right now. If you really want to see some results that are truly hard to believe, and enjoy all sorts of health benefits besides simply dropping pounds, you should try the carnivore diet. BBB&E - Beef, Butter, Bacon and Eggs. Try it for 30 days.
I was strict keto for 12 years before I tried BBB&E. Keto was great. Carnivore has surprised me. It's even better!
Lil' Poundcake!?!?
I reversed fatty liver and elevated ast's & alt's with intermittent fasting, and for the first time in years started losing weight gradually. I plan to keep it up.
fantastic!
Same here Danni - I reversed my diabetes after 5 weeks and significantly reduced
my high inflammatory and cortisol levels
I do both fasting and keto. I love it! Sometimes I do 16/8. Other times 24 or 36 hours. I feel so good and have tons of energy!
Same here to a point. The past few months I've been leaning more and more toward OMAD. I'm pleasantly surprised at how easy it is.
@@clubmogambo3214 How do you pack all your nutrients into one meal? I am on a 18 hour IF and its hard for me to eat all the veg I should in 6 hours. Mabye I am doing something wrong?
@@bencruz563 Hard to explain being we're all different. All I can say is my daily meal is definitely meat centric, meaning the majority of my intake is primarily beef, pork, chicken, or fish (usually salmon), generally around 12 oz or so. My side dishes are often a largely cruciferous salad or some type of non-starch veggies. When my meal is pretty much all carnivore, my side dish will be a few fried eggs along with an avocado and maybe some cheese as well. All I know is when I'm finished, I feel full and I'm pretty sure I'm getting all the nutrients I need, as I work out in the gym 4-5 days a week and I never feel week or excessively tired. Hope this helps a bit.
awesome, thanks for sharing!
I started with Keto, then added 18:6 but after just a short while decided that I better cut the KETO out again as I was losing weight too rapidly. 3 years later I eat whatever I want but do 20:4 almost every day with very very few exceptions. And I eat super big meals. Lost apprx 16 Kilos in about 9 months without any hassle and just a tiny amount of weight training in the beginning. I do 10k stops, though, on average. More in Spring and Summer, less in Fall and Winter
I've been Intermittent Fasting for three years and during the first three months, I fasted for 14, 16 and then 18 hours per day. During the first ten months, I lost 103 pounds and kept it off. Once my weight was no longer an issue, I chose to research the health benefits and there are so many. I follow quite a strict ketogenic lifestyle and I consume a lot of healthy fat. I have to say that my energy levels in the gym are through the roof. I'm aged 55 - I know, it's hard to believe lol.
Neat are your favorite sources of healthy fat? ❤ thank you
@@ddl4374 I love using olive, avocado and coconut oils as well as lots of grass fed butter. I eat two eggs per day...with yolks...and I also fry in beef dripping. I always look for ways to incorporate fat into my meals...such as coffee with heavy cream. Hope that helps.
@@RobCLynch it does, alot! THANK YOU!!!
@@RobCLynchclogged arteries when you get older
@@deanemberley2333 I'm already older and they aren't clogged. I used to also think about fat clogging arteries but I've watched many more than this one video to know that fat causing clogged arteries is a myth.
Intermittent fasting has changed my life completely. I’m 62 and have been doing OMAD for 2 years now. From someone who took multiple medications for anxiety, restless leg syndrome, migraines, acid reflux, joint pain, allergies, high blood sugar, I no longer need any medications and do not have any of the conditions listed above. I also gave up sugar. Sugar is the true evil in the typical American diet these days. I have more energy and mental clarity. I didn’t realize that all of my problems could be resolved by giving up sugar and getting my insulin under control.
Well doneSpring. Sugar is a terrible enemy of health.
Good work, it's been very hard getting sugar out of everything, but wow do I feel better.
Do you do IF everyday? Which do you do, the 16/8?
@@soldelvalle9799 I do one meal a day between 4:OO - 6:00, everyday. Occasionally I will eat a lunch or do a later dinner, but that’s rare, but sometimes social commitments require it.. The real problem is sugar. - if I have one meal that has sugar, I will then begin to crave it again. But if you do not eat sugar, you get used to and don’t crave it.
@@springsogourne thank you so much for answering. Thanks for the info.
I am 65 years old and suffered with several chronic health conditions for decades. These health conditions included obesity, fatty liver, occasional hypertension, edema in my lower extremities - excess fluids in my lower legs and feet which also led to chronic cellulitis in those areas. My lower legs and feet were easily injured, took lengthy times to heal and would often lean to infections - cellulitis. I had come to accept that this was just the way it would always be at that point. I was also suffering with COPD symptoms as a result of decades of smoking, and prostate issues. I was getting up frequently through the night to pee. My dental health was also deteriorating. It seemed as though my teeth has softened, old loose fillings would come out, and one by one teeth would crumble away when eating crunchy foods that i enjoyed at the time. Oddly, to me, there was no pain from the natural tooth losses.
Last year, in late June to be exact, i began eating the right way for me it seems. I aggressively cut back on carbs and sugars, and began eating just one big meal per day. These meals included on average two bowls of steamed fresh veggies mostly from local organic farmers, and about a half a pound, on average of healthy meat proteins, mostly from local free range farms. I also use a good amount of healthy fats including butter, coconut oil and various nuts on a daily basis.
I thought the idea of eating just one meal per day would be difficult, because for decades i was in the habit of eating several small meals and snacks throughout the day. But for whatever reason, it was an easy transition for me, and the results were nothing short of astounding. In just two to three months of aggressive intermittent fasting, i dropped about 60 pounds of excess fluids and body fat. And that was not all. Every one of those chronic health conditions described above had all reversed. I feel healthier and even stronger now than i did ten years ago. My teeth and bones are stronger. I doubt that i will ever lose another tooth. Without any medical testing, i can tell that even my testosterone levels have improved. And it seems as though even my hair and skin have improved. It is like aging in reverse, lol.
This past summer i began cheating a bit incorporating a few treats into my diet like ice cream and pastries. The result was predictable as my weight would plateau or increase slightly. When i cut those items back out, my weight goes back down. So from the first time in my life, i am in total control of my weight and my overall health. I know what to do for me. But i owe it all to good doctors like you on TH-cam. Doctors like you, Holistic Doctor Sten Ekberg, and Dr. Eric Berg. So thank you all so much! I happily spread all of the things i have learned to anybody who will listen.
Nearly a year ago, I ALSO Switched over to OMAD. The Big Difference in my case is that I am Also 100 Percent Vegan.
And I Agree with you:: It __DOES__ Seem Strange that this causes NO hunger issue!! - I STILL after all these months find that strange, but it is simply one more indication that OMAD IS the ideal eating style.
@@chuckcolsch874 Congratulations sir! My best wishes to you and those you love!
@tonyprice2256
Amen! You've described my experience to a T (with the exception of prostate & testosterone). Well stated!
If you want to get even healthier & feel even better, look into Earthing, specifically the documentary movie (by the same name) - if you haven't already.
Congratulations on figuring it all out! I'm happy for you & your health success!
Doctors Ekberg, Berg, Pelz, Berry, Boz SAVED MY LIFE!!!!!!
Bravo and thanks for sharing. Happy healthy new year
I love this presentation. I have to say, after eating keto and intermittent fasting for a couple of years, and no food from the middle of the store (LOL), the only way to improve things is to begin growing my own food!
Which, I am happy to say, is coming along very nicely.
It’s really good of you to share your story. I myself went from 155# and trim at age 25, to 185# at age 65. Thirty slow pound gain. I had no weight swings, just 30# over 40 years. My doctor told me I had pre diabetes and suggested a keto diet. It works for me. I’ve shed #25 over one year with #5 to go. Again, thanks for the encouragement. Alan
Yes! Another Me Too story! When I got out of the USAF in 1974 I weighed 155 lbs. I wanted to play JUCO Football. I wanted to be an outside line backer. I increased weight using the EATING method. Unfortunately it worked well and within 5 years I was close to 200 lbs. Now at 71 years I am back down to 169 lbs. Could be better, but was a whole lot worse!!!
Eating 5/6 times a day was the best thing I ever did. I dropped weight...fat...added muscle ..got stronger..more virile... better skin...slowed my binging way down. The best shape and health of my life by eating almost the exact opposite of what he says. At least he's right about exercising
When I was a child almost everyone fasted 13 hours a day. (I'm 70.) We finished dinner at 7PM and had breakfast at 8AM.
We finished at 6ish only had snacks/dessert on Friday or Sat nite, drank water, not milk, btwn meals, sugar drinks were quite rare ever and no one carried food with them or ate in car.
Kids didn’t tote sippy cups around either. Now adults tote sippy cups!
High carb and low-fat has led to constant eating and our bodies are badly damaged by this whole idiocy.
Automatic IFing of 12-14 hrs needs to be instituted again by cutting snacking out. This would require high fat food tho…
I actually skipped brk usually as I hated soggy cereal & wasn’t hungry anyway. I’m 58 in Jan so I remember what ur saying-when America was sane.
Yeah but back in the day we didn't have many fat people walking around. Now about 70% of all adults are fat.
@@YeshuaKingMessiah Yes, except you don't need a high fat intake. I'd say it's the low/no sugar doing the trick for high fat folks: For some personal health reasons I can't metabolise fat well (and when I do I get gouty after like a day 😑), so low fat concentrating on Omega 3 for me. Eating window is like 10am-2pm. Obviously I cut out sugar, fructose only gets into my body accompanied by tons of fiber (e.g. dates). Been keeping this up for a while and pretty much any health marker (from bloodwork to mood) improved. So... cutting out the twinkies in favour of whole foods seems the way to go. (From what I can see that doesn't contradict what you actually do _do_, either. 🙂)
@@johnreidy2804 Look at old movies form the 40's. All the actors and actresses were so thin! So were most adults I knew as a child in the '50's. We didn't drink soda and eat chips in front of TV. We didn't have TV! We had regular schedules. Now people drag crying babies to Walmart at night with a bottle of sugar water when the poor kids should be home in bed. Crazy!
I believe a lot of the overweight/obesity problem is eating in front of the TV for several hours every evening. Add on fast food and sugary drinks, during the day.
16:8. Easy. I don't need to lose weight but like keeping light to ease arthritic joints.
Until you explained it, I didn’t understand why I got ravenously hungry after following intermittent fasting for a few days. I truly appreciate
not only the explanation but also how to ease into intermittent fasting in a way that allows my brain to not send “hungry” messages. Excellent video!
*HOW About Peas & Lima Beans???*
The hungry signals can also never stop. That was my experience even after months of daily fasting.
When doing intermittent fasting, if you break your fast with carbohydrates, it's like an addiction, when you're glucose drops, your brain wants more carbohydrates, hunger, cravings
When I first started. IF I was doing 16: 8
But eating way too much during those 8 hours and I plateaued weight loss
Now with 24: 1, low carb Mediterranean breakfast only
The weight coming off steadily
@@satxsatxsatx That explains it. I eat oatmeal in the morning. Even though its a complex carbohydrate, its definitely not protein.
I don't know why
But the health influencers who recommend oatmeal recommend steel cut oats, not rolled oats, not quick oats
At 70 with arthritic inflammation in most of my joints and several heart attacks, I decided to go keto-caveman diet with IF (18-6) and high-intensity workouts every other day.
The transformation in my health has been remarkable, all arthritic pain/inflammation has gone and so has most of my body fat. I look and feel amazing and have energy to burn!
So far the only downside is that I have had to change out ALL my clothes as my body has changed from a fat-loaded XXL to a muscular M/L
And my greatest pleasure is that I am now able to eat all the wonderful animal fats that my body was craving for years but was told not to eat, So I now eat, fatty beef, bacon, Pork Belly, butter, eggs, Lard & clotted cream.
Life is GOOD!!!!!
Same here with me!!! Congrats. Ain't it grand!!! I just found a Glucose free egg nog. Life is good again. Stay tough, Bandit. Charlie.
@@charleswitcher380 you too Charles 👍👍
Nothing wonderful about animal fats ! It causes illnesses and diseases. AND let's not forget the horrors they go through being raised in barbaric disgusting conditions and then are brutally and violently slaughtered while screaming. They're living breathing beings with personalities and love / give love.
Watch Earthlings, Cowspiracy ,Dominion , Food,Inc , Forks Over Knives, The Bloody Diary Industry for starters please. Real food comes from the ground.
@@karenryan78 You have an interesting viewpoint. But I disagree with your initial comment, there is no genuine and independent research that shows that the consumption of animal fats is in any way harmful to humans. On the contrary, our ancestors have been eating other animals since the dawn of human development and without the need to hunt homo-sapiens would never have left Africa.
A couple of years ago I read a great little book on natural healing called ‘My Physician, Myself’, written by an older man who cured himself of a number of maladies without medical intervention. It’s available on Amazon and well worth the read. You might also look into the work of Luigi Cornaro, a Venetian nobleman who lived to 102. Anyone interested maintaining healthy senior years should read this this book, and something by Cornaro. His books are very short but very pointed.
I've been doing the 16/8 diet for a few years. I rarely miss a day. On those rare occasions, I am right back on it. Sometimes I push it to a 17/7, or even an 18/6 day. I really like it and I rarely feel hungry, and never 'hangry'. I have worked out in my fasting part of the day window (morning) without any problems with strength or endurance. I include a good diet and sauna four times a week, and red light therapy every day. All these things seem to help with my over all health, though I have never been overweight. Best of luck to all with their fitness and health journeys!
that's great Tom, I love hearing this, thank you
Thanks for sharing. I will try this.
What type of red light therapy do you do?
*I Fast & I Wake Up Next Morning HoRRiBLe!!!*
*I Fast & by 6p.m. I am Going to CoLLapse & Crave Food!!!*
I hope you are getting in resistance exercise. I have been weight steady for years in "normal" BMI range but have been losing muscle and it is showing in body's ability to process unrefined carbs. I'm really sorry I didn't start sooner.
Intermittent fasting has helped me lose 5 kg in 5 weeks! And this is despite my Hashimoto's, an auto-immune condition that makes it next to impossible to lose any weight. I went on a caloric restriction first, but it didn't work. Intermittent fasting did! It works like a charm! I feel fantastic!! 💜💙💜💙💜 P.S. I combine intermittent fasting with eating whole foods (lots of fruits and veggies, fish, nuts, legumes, no processed junk, no sugar). I eat 2 meals from noon to 6 p.m.
Wow good for u. What was the starting weight?
I tried to do same thing and it's so hard for me😢
Please try no gluten for 2 weeks. My Hashimoto disappeared completely
Growing up in the 60s, intermittent fasting was called "eating." Daily eating took place, for the most part, in a 10-12 hour window. Approx. 6/7am-6/7pm. Kitchen cleaned up and closed until the next day. Snacking between meals was rare except for school age children''s after school snacks. Fast food was not a daily or major component of the diet. I don't remember any parent, mine or friends, carrying around snacks. Unless, it was an all day outing at beach or park. We were more "free range" back then but didn't carry backpacks with water and snacks. Dr. Mike is a legit source of medical and health information but beware of those who are renaming and monetizing concepts that are not new at all. The culture surrounding food has changed in the last 50 years and Dr. Mike is doing an excellent job of describing the effects on health and well being.
I instinctively started dieting with a 3 day fast, i was 20 kg overweight and growing fast so i figured the best way to lose it was to not eat, had no idea about intermittent fasting. The first day was horrible, the second day was worst, but by the third day i felt my body adjusting. It taught me two very precious facts about my body, first was the idea that you don't HAVE to eat when you are hungry, the second idea is that hunger comes in waves and then goes away, just relax and drink some water, focus on other things. So the biggest merit of fasting is that it disciplines you, you learn how hunger works and how to control it. Also, it makes you appreciate food more when you break your fast (that is why i urge you not to break your fast at KFC, but instead choose cooked food). I switched to one meal a day after that and lost 15kg in like a month, it was a bit brutal so i started eating 2 meals a day (lunch and dinner). Been on the ideal weight for my height for 3 months, i do at least 50 minutes of cardio daily, never counted calories but i feel great. Good luck!
You summed it up perfectly.
1) you don't HAVE to eat
2) hunger comes in short waves then always passes.
Most important facts about losing weight.
It takes much longer than a few months to truly stabilize at a lower weight. Best of luck getting to the 5-year gold standard benchmark.
@@oolala53 1 year later and i am looking great, managed to put on some muscle and i feel fantastic, i eat normally now, but no sugar and rarely fast food.
Hello! Truly inspiring. Can you please help me with understanding what did you eat while you did OMAD? I am over weight now and have high triglycerides and my doctor says not to do IF, this freaks me out how so many medical doctors are not updated and willing to accept the benefits lf fasting. Pls share what to eat one OMAD? Thanks and keep going. Wishing you best of health and happiness!
I started this way:
Last meal before 6pm and brush teeth at 6.
Think the mint and the fact you have already brushed your teeth tells the brain to stop asking for food and especially snacks. So even when getting up in the morning and having breakfast at 6am gives your body a 12h break.
Establish this for a few weeks and start pushing breakfast further. To 7 then 8.
You’re already at 14 hours.
This is my baseline and it’s important to keep the cut off at 6 as your blood shouldn’t be high on sugar when sleeping. An early breakfast hurts less than a late snack.
Now on some days I can skip breakfast completely. Lunch at 12 and voila I have days of 18h fasting without going bonkers.
I had many addictions and got rid of all of them.
Sugar is by far the hardest addiction as it’s literally in the air we breath.
Yeah people get pretty hyper about intermittent fasting, when, really, you can do it by just not snacking at night!
This is pretty much how I started. Eating earlier in the evening also helped me sleep better, as well as completely cutting out snacks in the evening. I agree brushing your teeth sends that I'm no longer eating signal to brain.
Thank you very much for the great information. Ive lost 25 lbs with 50 to go❤️I pray for the day when “ No one will say I am sick”
Been doing 18/6 IF for a month combined with low carbs diet. Training at the gym + regular walk. I'm 53 YO and feel pretty good!!
I'm following the 20/4 hours intermittent fasting. (But in reality it is more like 21.5/2.5 hours)
I highly recommend this if you work in an office, with a lot of non-physical labour.
It is much easier to fast if you're in an uncomfortable and foreign environment, than if you're at home.
An added benefit is that you can work out 1-2 hours before breaking the fast, your body switches to burning fat (cause of the lack of carbs), and the excercise hits your body more directly.
Psychologically, I'm doing the fast so that I can undergo some voluntary discomfort, as the stoics often practice. This is how you can reframe your mindset, and enjoy the hunger rather than wait for it to be over.
Hope this info helps to anyone who's trying to fast.
Very interesting! Yes that was very helpful info!
I tried the carnivore diet for about 2-1/2 months, and it was okay, but I honestly missed the broccoli, onions, avocadoes, beans, tomatoes, etc. Also, it caused too much dehydration. I'd wake up in the middle of the night with painful leg cramps. Plus the bouts with constipation, no fun at all. Yes, I was losing weight, but.... It wasn't a happy time for me.
So I went with intermittent fasting. Like you I do the 20/4 version, and it fits very naturally. Mornings I'll have my coffee and drink water, take a 2-mile walk, then go to work. At 4pm or 5pm it's dinner time and I'll eat the good stuff, salads, fresh meat or fish, all that I love, but it's nutritious. No processed stuff and VERY little sugar. It's the happiest of happy for me, this routine, because it's so easy and fits into my schedule so well. I think what you say about working out 1-2 hours before breaking the fast is excellent to know, and I'll incorporate that into my routine. Maybe go for another long walk before dinner. 🙂
The voluntary discomfort you mention is interesting. It's kind of "mind over matter" and not letting the body dictate when to feed it. Just enjoying a little hunger "pang" for a small window of time. Probably good for a person's self-control. Thank you! Cheers!
@@SheenaRea I'd also suggest incorporating a cheat day in the middle of the week (if once or twice a month, try it on a Tuesday-Thursday). So that, if you feel like over-eating sugar, its effects will wear off the next day, faster than if it would have been a less active day. You'll also psychologically have the urge to eat less sugar on the cheat day, since the fast is continuing the next day.
I'm doing the 16-8 fasting and I don't get any discomfort. I've lost about 10kg so far.
wow that's a long time, well done managing that. I can't do it that long, 13-15/11-9'ish works really well for me. In the feeding window I allow myself to eat as much vegetables as I want, all kinds of different kinds and ways to make them, not holding back. It's just an enjoyable lifestyle now.
@@SheenaRea The hunger you get after being fat adapted is so mild - more like comparing a slight thirst with a dry mouth to real physical dehydration.
I've been doing intermittent fasting for the last five months and feeling great. It surprised me how easy the 16 - 8 was and now 20 - 4 isn't a challenge. Way more energy and I'm looking thinner and fitter than I have in years. I try to keep the refined carbs down to a dull roar and I'm not even missing them most days. That said, I do occasionally succumb to the lure of some pasta and there are 3 or 4 days every month where if I try to fast I'm afraid I could become a hazard to myself or others (mood wise) so I don't fast on those 3 days and focus on nutrient dense foods whenever i want them. I know I'll get back on track when my hormones aren't going crazy 😜
I love it, especially the nutrient dense part, that is key.
*I Fast & I Wake Up Next Morning HoRRiBLe!!!*
*I Fast & by 6p.m. I am Going to CoLLapse & Crave Food!!!*
@@Justin.Martyr I found fasting difficult until I became fat adapted with keto. Now I have no problem and I'm not really doing strict keto anymore, just IF, but have kept off the 65 pounds I dropped on keto.
@@Justin.Martyr Eat more healthy fat. A spoonful of coconut oil can save a fast. Quantities of good fat are necessary for fasting. Olive oil, coconut oil, butter, ghee, tallow, lard. Cook with them, add to salads and vegetables, dip in them. You will become “fat adapted” very quickly and fasting will seem natural and easy. Fat is key.
You made me chuckle!😝Cheers and happy life!
I have been doing IF and exercise daily since July 1st. I have lost 30 lbs and feel great. My RA pain has disappeared. This stuff works.
Great video, I changed to this when I was 62yrs. I generally do a 22 fast 2 eat and it took me couple of years to get there. Seriously the best thing you can do is STOP eating processed foods and eat WHOLE foods, no SNACKS, good protein from MEATS and love live 😊
Impeccable explanation. No fluff. No fancy stuff. BTW, I do OMAD (One Meal A Day). Regarding my health, it's THE best decision I've ever made (I'm 59 years old).
Hi. I am 59 as well. Have 1 or 2 meals, now I am where I want to be, not hungry, lots of energy!
All I can say is that your patients are so lucky to have you for their doctor. All doctors should have this much knowledge about nutrition. Our nation would be so much healthier.
Self-discipline and motivation come first
@@roya340 Well of course, then that's where the good Doc comes in to teach.
You are right Linda🙏🌺
Max ive done is 4 days. I am currently aiming for a 7 day fast and im on day 5🎉. Such an incredible journey for my weight loss. Ive loss 40lbs since the birth of my last born
like you eat nothing for 7 days?
Please, people out there, strongly reconsider if you're thinking about doing this. There are better, safer ways.
This is probably one of the best videos related to intermittent fasting. I've been doing intermittent fasting for about 3 years, and my body and mind are responding superbly to that. Feel fitter, stronger, and above all healthier than in the past 20 years. It has become a lifestyle.
It definitely affected my hormones. I was doing 16:8 intermittent fasting 6 days, a 20 to 24 hr fast once a week and keto. All unprocessed. I lost my period for two months, had electrolyte issues causing heart palpitations and could not sleep anymore. I was not doing it to loose weight, but to help my microbiome. I ended up loosing muscle and weighing under 100lb. So I had to stop. I still do 16:8 most days and I still never eat sugar of any kind, and only one serving of processed food a month. That's the most I can do that is sustainable. This video was great because it mentioned how 14:10 might be all you can do. It is so individual. My husband regularly skips breakfast and lunch without even knowing it, just because he is busy and I am guessing switching into ketosis easily. He doesn't even get cranky or run out of energy. I suffer to skip just breakfast.
were you trying to eat vegan? you should try carnivore with IF, or at least eat plenty of red meat and eggs
I am going threw the same thing been 4 months down 60 lbs but I feel I'm having palpitations also and sweaty palm what made it better its only been happening the last few weeks
@@adrianflores438 remember to eat extra salt and other electrolytyes. But check with your doctor, don't do it on my word. It may help. It was not enough to get me out of it while on keto. I have palpitations sometimes when not on keto and it definatly stops the palpitations then.
@@jimbeaver27 No I was not vegan. I have however found that carnivore (with no dairy) works better for me than keto and it makes my eczema disappear. I actually hate meat and get so bored on it, but when my inflammation is flaring, I eat carnivore for a few weeks to bring it down.
@@nadia-bb5mn I am carnivore until my prostate shrinks. I enjoy meat and have way less cravings, easier to stick to this diet than Keto. I sure don't miss all the veggie shopping and prep.
I lost 17lbs last month alone just by skipping a meal daily, no snacks in between and taking a long walk (10k steps) every other day. And cutting out junk and obviously unhealthy stuff (like fries and cookies and most, but not all, baked goods). And I felt great, never hungry, after the first week. It’s actually hard to eat more now (as I don’t want to lose more weight, yet I don’t feel hungry) but I have forced myself to eat a third meal again.
there is NO reason for you to eat the 3rd meal. 2 meals a day is fine, as is 1,
@@Lewisusa11 Well it depends, I had to start eating 3 meals again otherwise I would have kept losing weight if I had stuck with 2, and I didn’t want to do that, as I had reached my ideal weight. At some point you have to eat as much calories as your body consumes, otherwise you keep burn fat and muscle.
I have been doing 18/ 6 fasting and it helped me with blood pressure, digestion, blood sugar and I sleep better. Oh, and I lost 25 pounds so far. Occasionally I also do 3-4 days of water fasting but take electrolytes and teaspoon of olive oil in the morning to activate flow of bile to prevent build up of stones. I had a bad gallbladder attack attack that caused pancreatitis and liver inflammation and I was on a drip for 6 days with no food or water to clear it. Then the stones were laparoscopicaly removed from the duct. Since I started fasting I feel like I got my life back.
Hi! How long have you been fasting?
Thank you! I manage a 17-18 hour fast daily and eat a whole foods, low carb diet. I have MS and am a wheelchair user, so the exercise portion of fitness is a challenge for me. So, 3 out of 4 isn’t bad! My HbA1C is lower now by quite a margin from when I started eating like this in 2015. Thanks for your educational videos!
are you doing keto or just lower carb ?
@@RealJonzuk I have the keto sticks and I measure it every few months. When I first started, I kept track pretty closely. Now, I know what I can eat and what I can’t to stay on the ketosis margin. I’m definitely not in it all the time.
Are you using the Wahls protocol, after the doctor who turned her MS around?
@@oolala53 My diet is adapted from Dr. Terry Wahls. She recommends everyone work with their own diet needs and sensitivities, so I am gluten free, dairy free, sugar free, low carb, etc., but made some slight adjustments to the rest of her protocol.
@@NanasWorms Awesome. My nephew has MS. Never a word about changing diet. No one in my family wants to hear from me about these issues, even though I have kept off over 40 lbs. for nearly 10 years. They make fun of eating healthily. Even though their elders all suffered or suffer now from degenerative diseases. Unfortunately, even I have blood sugar issues even with eating a very unrefined diet, so to them I look like a chump. Diabetes ran on my father's side of the family. I am trying to avoid meds for it. Thankfully, triglycerides have been very low, but I still don't eat carbs I have tested that raise BG over 140 and usually meals have a much lower rise. Exercise is next. I've lost the muscle that could absorb it.
Being 73 and determined, I've been IF since this last May, it has and is changing my life from the inside out. I don't eat unless I am hungry and finding the fine line between hungry and hangry has been the challenge, however I believe I have found it. Since we are all different, we have to find our own way in this "lifestyle" I have discovered a fascination learning about mitochondria and how they do or don't function because of substances we have mistakenly called "food." Ultra-processed aka fast food is not food; processed food that comes in a box or a bag has a label it is a "WARNING"" label...saying 'do not eat this!' IF is my style of life, ketogenic choices for healthy meat, fats and limited carbs and lastly learning about how our energy is from healthy mitochondria. YEP!
I’ve started early time restricted feeding about a month ago, and have started walking about 4 miles every morning on empty stomach . On top of this I have cut down on “bad carbs” only leaving out two slices a day of bread . I’ve lost 10 kgs and feel SUPER good . Digestion is great, mood is great, I feel great . I think I found the right path for my second half of my life (I’m 46) .
2 slices of bread is what i try to do; no bread ideally but it helps with felling of hunger. I suppose I grew up with bread as bring 'good'. I woukd like to bake my own organic perhaps. Maybe a bread making machine.
A couple of years ago I read a great little book on natural healing called ‘My Physician, Myself’, written by an older man who cured himself of a number of maladies without medical intervention. It’s available on Amazon and well worth the read
Best IF explanation I have seen! I've been doing IF for about 7-8 months. I lost 15 lbs. in the first month and then stabilized at my ideal weight. Now it's just a steady loss of body fat. I work out so my muscle mass increase seems to be offsetting my fat loss. We rarely eat processed food since we grow much of what we eat. My wife even bakes our own bread. She grinds the wheat berries just prior to making the bread. Our great sin is pizza every other week. Oh, by the way, I have never felt hungry and often go over the 16 hrs. if I'm doing something that distracts me. So, do IF it works! Just so you know I'm about to turn 70 so age is not a limiting factor.
well done on keeping healthy with intermittent fasting sounds great Im inspired thank you x
Why not grind your organic wheat berries to make a little lump of dough & roll it in a circle instead of putting in a pan to rise? Spread on some tomato sauce and cheese &, voila! Healthy Pizza!🍕😄👍🏻 And so much better tasting! 😋😊🌾
@@sheilat6672 Sheila, have you ever tried "healthy pizza"? Whole wheat makes a pretty poor pizza crust!
I use the organic hard white wheat berries (Bench View Farms on Amazon) which make excellent dough, & yes, my husband wants it every day for lunch!! 😊 This wheat makes a high protein bread dough with no toxins in it. 😋 In fact, I’ve been using hard white wheat for all my flour needs for over 20 years. I guess I wouldn’t use it for angel 👼 food cake. 😁
I stumbled upon this video and lo and behold, I am doing PRECISELY this formula for weight loss, fat burning, and insulin sensitivity. For the past 3 months, I've been doing a 16:8 fast 5 days a week, I cut way down on carbs and added sugars all across my diet, replaced processed food with natural foods, and ramped up my exercise to 3-4 per week of 5 mile hikes in the hills and woods and occasional ollerblading plus 3-4 per week of weight lifting. I used to weigh 237, I'm 6'1" and 49 yrs old. I now weigh 195, have consistent energy throughout the day, no spikes and drops like before, and I feel and look better than I have in 30 years. Also, I'm off the one way train to diabetes land that I was on.
Eveything the good doctor describes above works exquisitely well for me.
Started with one meal a day, eating anything I wanted once a day, combined with going to the gym 3 days a week. This resulted in minimum weight loss, if any. Now, I am 3-months-in a very low-carb, high-protein diet, one meal a day, going to the gym 5-6 days a week. This has resulted in a 40 pound weight loss, higher energy, higher mental focus.
Wow. Same here. I've been on IF for 4months now, but no obvious difference; as a matter of fact, I'm thickening up around the trunk, hips, and thighs, although my energy level is great. However, the weight gain is not encouraging. But now I'll look at my carb and protein intake again. Hopefully, I'll improve. Thanks.
@@franceschukwukere209 If you have the discipline for OMAD, the next step should be easier at your level of commitment. Try Carnivore diet for one month. In the end you'll probably like the results and go longer.
Eating anything you want is only turning your metabolism into a roller coaster. More protein than you need turns to sugar and is counter-productive. Wake up and smell the bacon. If you cut carbs you have to add fat not protein.
I am 5.5 months into IF. I am on 20/4 program with really no carbs to speak of. I have lost 43 pounds as of this morning. In addition, my mental clarity and overall mental health is so much better.
I have a family member who is new to nutrition, and this is a very helpful video which I will pass on to help support the changes they are making. I have helped many people change eating habits, get off medications. My mom went from 2-3x to 16 in a year and has maintained it on her own. Her doctors are happy, her labs are great and she now has muscles. We changed her to a whole foods diet and introduced some household chores and walking. She now easily kayaks and gardens. I think it was easier for her since I was there and did all the cooking. There were many days where she was full because of the increased fiber in WFPB and it took awhile for her brain to adjust to how that could be possible. Two years on still healthy and the weight fluctuates a bit but the change in eating habits have remained. We also realize that unhealthy eating habits greatly impacted the life path of many siblings. The everything in moderation or food scores of WW which my mom was involved in most of my life did not teach her the reality of foods. We all need to learn basic nutrition, our lives/health depend on it. The salesman is not your friend.
This was extremely well done. I have a masters in science and I believe you nailed it in your explanation, especially in the starch breakdown or Amylopectin. Very well done! Thank you!
Thank you, that was great sharing info. My last intake of food is around 9pm. Just a little snack. My next meal is around 11.30 am the next day. I drink several glasses of water, a coffee, and awesome healthy fresh juice. I have been doing this for almost 3 years now. I lost 45lb. and feel great! I try very hard to avoid all processed foods. Life's a food challenge every day, I'm 75 years old.
For me intermittent fasting is WONDERFUL for three reasons:
1) I’ve lost 36lbs in less than 3 months.
2) I do water fasting only* on Mondays, Wednesdays and Fridays so no food prep or cooking or cleanup and also no time spent choosing food or eating on those days
3) I don’t spend money on food on those days either. Three days a week my food costs are zero.
*only = I’m not always 100% good. Sometimes I’ll cheat a little. But that’s still ok. 😊
"Chronic diseases that are not infectious or genetic in origin, they're the result of insulin resistance."
Awesome concise statement. I've been doing a deep dive into metabolic processes, genetic pathways, healthy low carb eating, longevity, etc. This statement and this video did a GREAT job at pulling all that information together. Shared it everywhere I could.
Not at all true. There are genetic issues like celiac that are not lifestyle induced and not dependant on insulin resistance.
And genetic issues may make people more prone to these problems developing from insulin resistance as well. Saying that genetics and infection have nothing to do with them is disingenuous.
I've been doing IF and eating as close to zero carbs as I could since July 7, and part of my regimen is that I always fast every Saturday. Two weeks ago, after my Saturday fast, I still wasn't hungry so just kept fasting. It ended up turning into approximately a 210-hour long fast. I felt a little hunger on day 4, but by day 6 it was the most amazing experience ever and I didn't feel hungry again until yesterday, when I broke my fast. I don't recommend doing such extended fasts for EVERYONE of course, but given I needed to lose about 80 lbs back in July when I started living this way, and when I started the fast I still carried more than 50 lbs surplus weight, my body had the ability to burn a lot of extra calories that I still have stored. Because I am on a ketogenic diet, it made the fast trivial to do subjectively. Plus, the ketogenic diet allowed me to tell when I was actually hungry so it was time to break the fast, and when I was just bored and wanted to eat something because it would be a different sensation to help with the monotony of just drinking water.
Yes
The boredom of not eating is hard
Esp when I’m hugely food focused
Finding recipes, sourcing food, growing food, cooking from scratch (I grind my own grains, make my mayo, etc) making nutrient filled yet cheap meals, teaching others, having lots to cook for - food is huge in my life.
I didn’t realize all this till I figured out how boring it was to me to not eat. Not hunger but boredom as I had to pull away from all of it. Imagine being told ur life’s passion was now unallowed. Ur supposed to find another whole life lol
I’ve been studying nutrition & actually cooking & baking since before I was in my teens - I’m 57. Imagine losing ur hands when ur a concert pianist, that’s my level in my area of expertise.
I haven’t quite conquered this quandary as u can tell!
@@YeshuaKingMessiah The biggest enemy bnb of fasting is psychological and not physical or true hunger.
@@YeshuaKingMessiah I relate totally, but getting into another interest such as crochet and knitting relieves the boredom and has given me a totally different focus. 😊
Incredible, thanks for sharing Peter
Really just water, no black tea or coffee? Also, did you need to avoid any social occasions which usually involve eating or having drinks?
Thank you for the clear explanation. A healthy vegan diet and IF (16/8) helped me lose the 15 pounds that had piled on after menopause. Now I'm right in the middle of my normal BMI which is where I've been for 2.5 years and plan to stay the rest of my life. Nothing else worked for me...
Concise and comprehensive, well done. I've done IF for many years, mostly as a result of working in hospitality with long shifts and at most people's regular eating times. Not eating for long periods, grazing irregularly and occasionally gorging when younger. Until IF became a 'thing' I would justify my uncommon eating habits as being a truer reflection of our evolutionary past. Sometimes we would feast, sometimes we might walk for days without finding food or graze as we traveled on what was available. 3 meals a day is a modern luxury. One thing that's rarely mentioned is that metabolisms slow down with aging, I suspect many gain weight as they get older not only because they're less active but because they need less and continue to eat '3 regular meals a day' + snacks. At 57, I work as much as ever (physical farm work) but only eat one meal a day (dinner), occasionally fruit or nuts during the day but stay the same size as I had as a young woman. I have always had a great deal of energy and almost never sick. So happy I can now use IF as a scientific explanation to justify a life-long, previously unconventional eating pattern
Thanks Dr Mike. I followed a 14 hour daily fast and avoided most added sugar for about 6 months starting in January. I lost weight without trying and felt great most of the time. (There we’re rare instances that I’d feel hungry to the point I couldn’t sleep, so i’d get up and eat a small piece of cheese.) Then I went on vacation, and I got off the plan. I realized a few weeks ago that the weight is starting to creep back on, so I’m trying to get back on the plan. Meals are consumed between 8 and 6, avoid added sugar and white flour, and do more walking. We’ll see how this goes.
Thanks, let me know how it goes..
Added sugar & refined flour isn’t the prob, it’s carbs themselves
Eat just 20g of white bread daily and no other carbs and you still will lose weight.
Focus on nutrient dense food for best health! And ur sanity lol -u get to eat a lot more food if u don’t eat any grains
You are trying? Sorry, "trying" is not acceptable if you want to maximize health and longevity. It's a lifestyle and requires discipline which is something in short supply. Carb addiction is worse than heroin. What would you say to a heroin addict who was "trying" to kick heroin? If you go LC/ keto then you become fat adapted and can easily skip breakfast. Eat dinner a little later so you aren't hungry before bed. Find new comfort foods that are low carb like bacon, pecans, macadamia nuts, dark chocolate, (real) peanut butter, cream and raspberries.
Recommend you do more than “avoid” sugar. Give up all refined sugars forever. Use stevia or some other natural non processed sweetener. Been off sugars for 20 years. Best thing that ever happened to me. Just surrender it. It’s an addictive substance, like booze. You can’t have “just a little.”
This is BY FAR the best, easily understood fasting video I’ve ever seen! Thank you for all your content, Doc!
This is what I tend to believe. Sugary fruits can be healthy because they are simply UNprocessed food. UNprocessed food is food that is, so to say, created by God or nature. As long as it is not poisonous natural unprocessed food is almost always good for you.
you still must be careful of the amount you eat. and the types. even granny smith apples have a lot of sugar (fructose). mainly stick to berries and you will be better off. fructose can raise your bg.
Be cautious with pineapple! It's extremely high in sugar
@@oldbat4383 I agree...berries are ideal 😉
This is great info! The motivation I needed to combine intermittent fasting with healthy eating. Thank you for making this! 😊
I have been doing intermittent fasting for almost seven good years now ( since 2016 ),
From 125 kg in 2015 before discovering intermittent fasting,,, to,,
75 KG IN AUGUST 2023,,,, my height is 1,80 meters,,,
,,,,,,
I exercise as well DURING my intermittent fasting,
,,,,
I fast for 22 hours each day constantly,,,,
,,,,
It is a total lifestyle,,,
I was never really a breakfast eater so IF between noon and 8pm was quite easy. Going low carb with IF helped me lose 10 lbs and reverse my IR, so no longer pre diabetic. It’s an easy “diet” to follow IMO. 😊
Intermittent fasting is something we do just because the meal timeframe suits us in retirement. At 75 and 80 during Covid our lifestyle changed. We eat our evening meal around 5pm and breakfast anytime between 7 and 8.30 depending on early morning exercise/swimming routines. We snack only occasionally between meals and the time we really feel hungry is breakfast! Our diet is full of home grown green veg with top up from supermarket. Our diet consists of mainly whole foods and alcohol is a thing of the past except when out socialising, we don't miss it. We both have BMI within healthy range, although this is not the be all and end all. Our exercise keeps us fit even with some health issues to sometimes put a slow down on those but we soon get going again.
Im 35, we have almost same routine. Breakfast at 6am and dinner at 2pm. Exercises 30 mins twice daily, around 9am and 6pm. Works well for me. No more snacks after 2pm. Started the 12/12 and now Im doing 16/8.
Thank You. I have been intermittently fasting for the past two years and I have lost 21 lbs in weight and I have kept the weight off. For the first time in my life I have been able to end the weight on and weight off cycle and I feel great. It has now become a way of life.
Time restricted fasting and eliminating processed food definitely worked for me beautifully after years of trying other things. I lost the pesky extra 20lb and improved my insulin resistance. Feel so much better overall. And it’s a lifestyle I can maintain easily. I just can’t eat out. That is almost impossible to do.
Spot on as usual. 🥰 I live by 19/5 and exercise 5-6 days/week. My window of eating is from 1200-1700. That’s all I need.
Same
Keep it up
Very informative video! I like the idea of intermittent fasting, whole foods, and exercise for weight management. I'm not a big fan of ketogenic diets, although I know there are people who love them. I remember reading an article that stated that most people who go on ketogenic diets eventually go off them and end up regaining all of the weight they lost and then some. I also read in one book that ketogenic diets are meant for short-term use to lose weight. AND, I've seen some TH-cam channels where people started with ketogenic diets and ultimately went to carnivore diets because they'd plateaued while on the keto diet, and felt it was not a good long-term option. I don't think I could JUST eat meat all of the time regardless of the great health benefits some have touted. So, for me, intermittent fasting, whole foods, and exercise sound great! Even better, grow some of your own food and learn to preserve it. Fermented foods, which are also good for the gut, are a great introduction to food preservation.
I began intermittent fasting 14 months ago and have maintained it ever since. I eat in about a 3-hour window around normal dinnertime. This works for me because I was never a big morning eater anyway. Lost about 10% of body weight within the first six months and - more importantly - have kept it off since without changing anything. When I feel like I'm getting "fat" I skip a day - easier than it sounds - and then just continue on. Works for me, my doctor says my blood sugar levels are great and is pleased - surprised is a better term - at the weight loss, because before I began I said I could do it, and then I went out and did it. It's not as onerous as it might sound, drinking tea or coffee in the morning seems to put off the desire to eat. I'm glad I reversed some weight gain I was showing before I began and am now just above my ideal weight. I think this could work for you, too, if you're serious and disciplined about it.
Did u have your coffee black no milk? That's my down fall 🙄
@@dorothycameron1067 Dr Berg (youtube) says you can have full cream with your coffee.
Practically the same. I got cancer and then a hernia from the surgery. I couldn't exercise which was my big thing. I stopped recognising myself in changing room mirrors. Been using the same fasting method as you for six months. Lost 12kgs. I don't actually miss not eating in the day now but come dinner time I really enjoy my food. Used to fast from Sun night to Tues night but only do it occasionally now.
@@dorothycameron1067 I have cream in my coffee before I break the fast
@@dorothycameron1067 Coffee and tea during the day, as much as I want, with nothing in it works for me. During my eating window, I just eat until I am full and then stop. It's all practically on automatic by this point.
Dr mike. 2 vid requests. 1: healing fatty liver. 2: eye health. I’ve had bad sleep lately and have seen red and even a yellow tint, so the whites look bad and I’d like knowledge and a plan to get them looking great again
Growing up in the 60s and 70s meant you ate supper at 5 or 6 pm then didn't eat again until breakfast at 6 or 7 am.
Intermittent fasting was just called -- normal.
I watched several of your videos about carbs. Since I'm diabetic, I was already eating a reasonably low carb diet, at least compared to what I ate before being diagnosed. But I was still injecting myself twice a day. Then I reduced my carb intake to about 20 g a day. I'm monitoring carefully and consulting with my doctor, but I haven't had to inject in almost a month, my average glucose level over the past few weeks at 105. So I'm watching more of your videos, looking for low carb, unprocessed foods I will actually eat, and making meal plans I can stick to. Watching this video, I'm going to start adding in intermittent fasting at least one day a week and evaluate if I can do more later. Thanks for all the info!
May God heal u sir . Amen
I am a volunteer staff in one of the health program before and I have a few of diabetic and high blood pressure patients. I can testify that those patients within two days start to show a great result on their Glocuse and blood pressure reading. What we've done to them is put them in a water fasting or fruit fasting program for 10 days. In the first 3 days we give them water only to drink ....bring them to brisk walk exercise ...go to bed at 9pm ...wake up at 5pm for bible devotions time ...after that go for morning walk ... breakfast lunch dinner no food just encourage them drink enough water + a bit of salt if needed in their plain water. U know what happened sir in second day their many many years of diabetic .. blood pressure or any health problem start to show some positive changes...and what more during 3 days water fasting they don't feel hungry or starving but they fell spirited because not only we pray together with them for spiritual healing and physical healing but we monitor their health condition ..of course we have a health professionals with us to monitor them. After 3 days we put them in a fruit fasting program for another 4 to 5 days before we gave them their recovery meal at the end of the program. I believe these is the result when we entrusted God to handle our life and ask God for a strong will to get better for God. God will help us if we really sincere to transform our bad lifestyle to better lifestyle that bring glory to God. Praise God 🙏🏻🙏🏻
As a physician, with years of experience with IF and LC diet in diabetic patients, please continue by following Dr Hansen advice as in the video. Whole Fruits / fructose also to be restricted - do the research yourself.
@@robertobiagio8226 u r right Doc ..my concern too
Thank you Johnny
Try adding vanadium, chromium and/or bitter melon to your daily diet. These will help with cravings
Hi Doctor!
Of 😂all videos about IF , this is by far. THE BEST I have ever seen! The simplified metabolic process and insulin resistance details you provided and as to why IF, low carb, whole food eating should be the way to go, win me over.
You touched on the hunger and satiety hormones and everything in between. It took me several years, several seminars, videos, and several stays at fasting clinics to learn what you just explained in this short video. I am your new fan and I just subscribed. I commend you for your knowledge and willingness to share.
VG in Southern California.
Sometimes I still have some carb food, like potatoes and red wine, but not each day. Beside that, since a kid, never have a rich sauce, but made on water, spices.
I got intermittent fasting for 2 weeks and daily walking 45 min , no bread, no rice , no sugar, no soda , chocolate, cooke , pizza , pasta . Just salad and protein. I lost 12 pounds . It is incredible.
Educational videos like this one are sorely needed. I can attest to the fact that this method works. I have been on keto for 4 years, 18/6 IF (I'm looking into tightening the window to 5 hours or less, but I must avoid weight loss), I eat only unprocessed food, I go for a run 3 times a week plus I do 30 minutes of yoga every day, occasionally some strength training as well.
This was excellent. Straight talking, detail oriented, not dumbed down but not bogged down either. I’ve been intermittent fasting for as long as I can remember and I learned a few new things here so thank you for this. Looking forward to checking out more of your stuff.
Thank you
started IF, low carb, moderate protein/fat in the fall 2023. A1C has fallen: 6.6 to 5.8. Never on any meds. 20 lbs down and have about 40 to go. No cravings w low carb - it's truly a new lifestyle now. What relief w no cravings - it's a real game changer. Eating mainly plant based so high food volume and low calorie intake. I don't count calories however I don't go crazy either. Have a treat now and again but at my choosing not bc of a craving! Love it!
I went on my fitness journey in Sept last year, doing IF (16:8 then 18:6) + eating clean (no fast food, no junk food) + primarily HIIT and daily walks and I've lost slightly more than 15kg! I was 65kg when I just started, and I'm 49.5kg now as I was on a low carb, high protein diet. However, I've switched to a 12:12 IF ratio as I'm no longer on a weight/fat loss goal and more of a build muscle one so my exercise routine now is more functional strength and gym training as I'm now a Personal Trainer, and I kept my daily walks. I love how much combining IF, diet and exercise has helped me so much!
Beside the adjustment to eating habits over 2 years, I do HIT as well, basically to get my shoulder better again (accident). Also I bicycle each day.
Thank you Dr Mike. I tried maca, tumeric and flaxseed yesterday and feel a whole lot better. 😃 I had been prescribed too much estrogen as part of my HRT. I was also doing intermittent fasting with a keto diet. So over the last 9 months I've had: endometrial hyperplasia, gall bladder issues, possible thyroid issues, and endometriosis with Provera to clear out the hyperplasia. (I'm post menopausal) I was miserable for all those months!
Hoping this is the last of the issues now. Thank you !
I hope you feel better now/ I just wanted to tell you I was perscribed evorel patches for peri menopause and found they were making me have dizzy spells and heart palpatations so I stopped and Im now taking black cohosh with wild yam supplements and I feel better. Just incase you want to try wild Yam look it up it is beneficial for other things too.
@@SharonOBrienMusic thanks Sharon, it wasn't for menopause but bone density. The problem was the doctor didn't test to see if I already had a good amount of estrogen. There is no blood test for this. She just prescribed me a massive dose, which led to endometrial hyperplasia, gall bladder issues and hypothyroidism. Also the receptionist at her office neglected to call the pharmacy with the correct dose of Progesterone to counteract the estrogen. I was under-prescribed by 50% on that.
I don't want this to happen to anyone else. It's been a worrisome and very uncomfortable nine months.
Endrocrinopathy linked obesity is a special beast on its own and you are giving clues to that being your issue.
@@sleepsmartsmashstress740 thanks sleep smart. I don't have obesity as only 100lbs fully clothed.
@@SharonOBrienMusic if you are in menopause and get hot flashes, try sage tea. by the time i heard of it, i was done with menopause. only 2/3 of women have black cohosh work, so we are lucky. get some bulk sage, as you will use a bit. search bulk organic sage leaves. check online for amount of sage to use. i would make a quart or so and put it in the fridge. use as needed.
Dr V-Rod you are the best. Not just because you have helped me. But you have also helped my partner understand that there are far more intricate relationships that need to be accounted for in the body to achieve a necessary target. Finally someone who stops the snake oil in its tracks
I LOVE YOUR CHANNEL! I live the way you are teaching us! I am testament to excellent health in my 70’s with high energy daily of a 40 year old and looking 50 according to people’s consensus. My doctors also verify.
This is a great summary of intermittent fasting benefits, from a more scientific viewpoint. Thanks! I do 18-6 time restricted eating and usually end my fast after a hard strength training workout. I've not noticed any decrease in strength.
I’ve been IF along with weight lifting and aerobics . The scale didn’t budge but I’m 44 and post hysterectomy. I included low carb OMAD and I finally saw a difference. I have to agree not all calories are the same . This also helps my IBS symptoms. I can’t three meals a day and live a normal life
WOW this has to be one of the BEST videos there is on diet period; thank you! Not taking things to one extreme or the other and emphasis on "easing into it". Great Job!
There are a lot more detailed videos on this same topic, but he did a great job in the short span. I like how he keeps his "short and sweet".
If the extreme you are talking about is getting rid of all carbs, well, there are no essential carbs. Getting rid of all carbs can only do you good!
@@Micheline6918 Wrong! Insoluble fibers are essential for gut health. Insoluble fibers are associated with plant foods like grains, vegetables, and fruits. All those foods have carbohydrates.
@@Micheline6918 There are glucose receptors in the brain that will only run on glucose.
@@gatoryak7332 wrong. There is no evidence that supports that. Find just one study. Just one that proves that.
Fiber is not needed at all, for any reason. Unless you want to get plugged up. Constipation it causes really well.
I appreciate how in depth you go In explaining this topic. You are so explain it in a way that is totally understandable, but yet not doing it in a way to make us feel like we’re kids that mature adults. Thank you.
Excellent video- clear and precise information. I got a lot of clarity . As a person newly into Low carb Healthy fat eating, I was feeling guilty that Im not able to do long hours of Intermittent fasting . Max for me is 16 hours . You have given clarity to me that I am doing right . Thank you
As PhD Nutritionist and Physical Therapist I am truly blown away by your fantastic work here !! You gave the best explanations in a short cut to the how to ! Good for you !!
Thank you I really appreciate
well well, I also meant the same, only couldn't make it as well as you 👏
People with ADHD generally do better with less sugar in their diet, which I will agree with you on. You forgot to mention the correlation with smoking and ADHD in children and grandchildren. From one doctor to another I have really enjoyed your explanations of various topics. Just remember people with ADHD are neuro-divergent and this disability does have a negative impact on their lives. Dr Russel Barkley PhD is an expert on ADHD and provides so much great information on this topic. 😊
I am an 80-year-old woman who was in relatively decent health. Except that I had gained weight and added belly and body fat over the past 25 years. 5 feet tall. 140 pounds. Also, I was having trouble sleeping. Started IF in mid-February, 2023, and in 5 months, I have lost 20 pounds. I've increased my exercise significantly, cut way down on processed foods, and lowered the level of carbs in my diet. I feel better and sleep better as a result. Just wanted to say that your explanation was really fantastic. It's taken me a while to sort out all these elements. There's almost too much confusing info' on TH-cam. Thank you for the straightforward clarity!
Invaluable information, Dr. H, thank you for all of your content on TH-cam! ❤️
Glad you like them!
I began eating fast-foods almost exclusively when I turned 20 and got my first job. This continued for the next 3-4 years and I felt great, my weight never exceeded 70kg, though the fat-muscle mass ratio wasn't nearly as good as I wanted it to be. I also didn't exercise at all and had a sedentary lifestyle (software dev). I switched to a healthy low-carb diet with intermittent fasting (16/8) over a year ago and also started exercising every day. I eat tons of veggies, salmon, nuts, whole grains (a middle-european equivalent of Ezekiel), some fruits, and also take supplements like Omega-3 acids, Alpha GPC, ALA, Berberine and Turmeric. My weight hasn't changed (still 65-70kg) and I feel almost exactly the same as before, even after a year of doing it. My performance at work is the same, my energy levels are the same, and the only real improvement is the resting HR, which went from ~65 to ~58 + the percentage of my body fat is noticeably lower. I guess it's thanks to the daily exercise sessions. I won't go back to my old habits, but honestly, I expected more than that, considering how drastic the lifestyle change was.
You are setting yourself up for a healthier middle and old age... Keep it up!
More oil/fat less whole grains (still loads of carbs in em); U dont need berberine & ... do a bit of resistance work.
@@bartytaylor2106 Yeah, I guess I misused the term "low-carb". What I really meant was a low glycemic index diet. The IG of the bread that I eat is only 21.3 and there are only 18 grams of carbs in 100g.
You don’t feel a huge difference because you are young and healthy, what you HAVE done is prevented sickness that tends to come on in middle age.
@@sarahr3747 I guess you're right. Thank you both (@Tm.I) for the reassuring words :)
I've done this naturally all my life by accident and I've kept the same weight since I was 18.... I'm 32.
Always 70-72kg. My lowest was 66.5 when I had gastroenteritis a few years back from eating a bad egg. My highest was 74kg, when I went to my grandma's for the holidays (for obvious reasons).
Excellent! I wish he would have said to eat organic grains though. Conventionally grown grains are sprayed with Roundup just before harvest. This is called "desiccation". It is done to dry the plants quickly while standing, instead of cutting them and allowing them to dry completely before harvesting. (If a field of cut wheat or oats gets rained on or isn't completely dry when you harvest , it will mold and be ruined.) Quaker oats and cereals test quite high for glyphosate (Roundup). If you're going to eat grains, you might want to research the brands you buy first. EWG has a list.
absolutely. organic grains, produce, etc.
Excellent comment
Thankyou. I wonder if organic is totally free of these poisons? The cist has come down to eat organic luckily. Government, corporations allowing foods to contain such poisons are criminals and should be in jail
The cost
The EWG measured glyphosate levels in conventional and organic oats, finding glyphosate in the organic brands as well. The lowest was Costco's 365 brand. I totally agree with you about accountability!
almost a year after starting intermittent fasting I had fantastic results in terms of weight, fat, sugar..... but with potassium exceeding the values considered normal and consequently affecting the heart. Pay attention to the advices!
Try taking magnesium! Or a mineral supplement.That should balance your body out.
What got ya? Too many bananas?
Potassium has to be balanced with magnesium to be helpful
Ramadhan is the best time for me, physically and mentally... Alhamdulillah 🙏🙏
I’ve been doing exactly what he says, 16 hours fasting, low carb, and I’ve never felt better. My first food of the day is at 10 AM - a rye cracker with a chunk of cheese, and one square of dark chocolate that has hardly any sugar in it, and I stop eating at 6 PM I hardly ever eat processed food, mainly because I’m poor and I can’t afford processed foods. I live on unprocessed meat, and vegetables. I had no trouble at all starting this time restricted eating. It took a kit two days to adapt.
I love fish and have found a great deal at Wal-Mart - kipper snacks from polar (not capitalized). I'm very active so I eat two cans but they are less than two bucks each. Aldi has been a lifesaver in my retirement. I like their 85% dark chocolate from Germany. Are those crackers whole grain? I cheat with crackers but only eat WW bread, and not a lot of that. God bless you!
@@uncareid5557 Yes, whole grain rye crackers. As for Walmart, I live in France, not the US.
Been doing 20/4 (5 days out of 7) since the first UK lockdown, I lost 5 stone (32.5Kg) and keep doing the fasting to maintain my weight loss which now stretches to 18 months.
Wow Allan! Good for you, congrats
Been IF for a week. Weight is down 7 pounds and blood pressure went from my normal 140/100 (I know, it's terrible), to 132/84 already. I can't wait to see what happens after a month!
Wow. Keep us posted won’t you.
First 10lbs is usually water , still good start as that water must break first, pun intended.
After some months of intermitent fasting, I could go into a one hour bag boxing class at 1 p.m. completely fasted and be super full of energy and super focused. It's amazing, so long as you never give it up. You double the weight back if you quit.