Intermittent Fasting: Holy Grail or Fail?
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- เผยแพร่เมื่อ 28 ก.ย. 2024
- A look at studies on how it affects growth hormones, testosterone, fat loss, muscle gain, and whether or not it's an eating disorder.
- Links and Sources -
/ micthevegan
/ micthevegan
/ micthevegan - @micthevegan
plantspace.org
TIY Tiny House Channel: / @tiytinyityourself7733
Hugh Jackman: www.menshealth....
Jimmy Kimmel 5:2:
healthyceleb.c...
Okinawan Study:
www.ncbi.nlm.n...
Oxidative Stress and IF (25%, 175%): www.ncbi.nlm.n...
Plant-based diet increases telomere length:
www.ornish.com...
High antioxidant consumption associated with low DNA damage:
www.ncbi.nlm.n...
5:2 IF and Flat Calorie Restriction Equal Fat Loss Study:
www.ncbi.nlm.n...
Alternate Day Fasting IF and Restriction Equal Fat Loss Study:
jamanetwork.co...
Ancel Keys Starvation Study: jn.nutrition.or...
Commentary on Refeeding: www.madsciencem...
Amen Ra 1,250 calories a day: www.amentaelite...
Amen Ra on Rothkranz:
• Vegan Strongman Eats O...
Vegan Gains clip: • Video
Plant Physique Anecdote:
www.plantphysi...
BROAD Study Whole Food Vegan Weight Loss:
www.nature.com...
Fasting increases HGH:
www.ncbi.nlm.n...
www.ncbi.nlm.n...
Simnett Nutrition Intermittent Fasting Video: • INTERMITTENT FASTING |...
Injecting Growth hormone didn't increase muscle: www.ncbi.nlm.n...
16:8 Bodybuilder Study:
translational-...
Test Rises on Ramadan: www.qscience.co...
IGF-1 Drops During Fasting:
www.ncbi.nlm.n...
Nutritionfacts.org clip on muscle and IGF-1: • Plant-Based Bodybuilding
BBC IF Trial IGF-1:
www.bbc.com/new...
Animal Protein Raises IGF-1, Vegans Lower Study:
cebp.aacrjourna...
Anecdote of lost period on IF:
www.paleohacks...
Decreased glucose tolerance in IF women only: www.ncbi.nlm.n...
IF Eating Disorder Article Psych Today:
www.psychology...
Healthlines 6 IF methods:
www.healthline...
IF Helps with Eating Disorders Study:
nutritionj.bio...
Brain Autophagy in Short Term Fasting Study:
www.ncbi.nlm.n...
Rodents Pancreatic Cell Regeneration of IF:
www.cell.com/ce...
PubMed Article on Pancreas Regeneration on IF:
www.ncbi.nlm.n...
General Resources:
www.ncbi.nlm.n...
jissn.biomedce...
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While I thought I was going to be boring people such a long video, it appears that the main criticism was not covering more aspects of IF! Some things I cut out where how in many cases IF can change eating behavior to prevent overeating, how fasting increases cortisol (the stress hormone), more on autophagy (yes I pronounced it wrong, just glad I didn't make bigger mistakes), and more on defeminization of females during fasting. At the end of the day, it is just one video so I would like to maybe do a follow up some time that covers more of the effects on the brain, the insulin changes, and perhaps a look at whether those 500 calorie days are enough to trigger the effects of fasting. I do think IF can help a lot of people but that the general drift I get from proponents is that it CAN'T have negative effects which is simply not true. Thanks for watching.
Can't take anything you say seriously anymore after the oil video where you cherry pick and ignore studies. Are you doing that here too?
I predict lots of hangry intermittent fasters commenting on this. As you clearly left out the studies conducted by academy of brosciense, that found out that 9 out of 10 participants thought intermittent fasting is much cooler and masculine way of saying that you are on a diet.
Mic intermittent fasting is not about calorie restriction it’s about shortening the window when you eat. The people I know that do it eat the same amount of calories. Your body is forced to utilize and Oxidate fat for energy and be more efficient.
Mic, I appreciate that you can go against vegan bigwigs like Clapper & McDougal & Goldhammer and take a stand that's divisive among vegans, like Unnatural Vegan does all the time. But IMHO you don't need to cover more IF issues but cover *less* in greater depth. You're thin but the main reason people do IF is to lose weight. Pointing out "studies" that IF provides no advantage in weight loss when you eat the same amount of calories as in a non-fasting diet is not helpful because nearly everyone that does intermittent fasting eats less calories than they would otherwise. Which is why most that do IF lose weight.
I have arthritis and intermitting fasting is a great tool to have less inflamation and a plant based diet ofcourse, fasting more than 16 hours a day made a big difference instead of twelwe 👍
25% caloric intake isn't fasting. A slow trickle of calories all day totally defeats the effect.
I'm so glad that you understand IF. Some people don't do enough research and then criticize what little they do know. Bravo!
I hope Mic sees this. He needs to read the book called "the complete guide to fasting by Dr Jason fung." He explains real fasting.
@@billd3356 One word: autophagy, look it up people!
@@jolewisskates4173 Yes, and look up the correct pronunciation too. It's not auto FAGE y.
@@billd3356 ahahahahahahahahahahahahah en.wikipedia.org/wiki/Autophagy hahahahahahahahahah
I've been doing IF for about 3-4 weeks now, no exercise and no change in diet although I have stopped eating junk food for the most part. I was at a weight of 144 and have now dropped to 134 (just weighed myself this morning). I was so excited when I got to see the 130s becuase I have never lost this much weight in the last 19 years I have lived. And No, I don't feel like I am starving myself. If anything I have begun to appreciate my body much more and have become more confident in myself. I could only imagine if I did start exercising how many more benefits I would achieve.
Did you feel drop in testosterone when you start intermittent fasting?
I do experience an energy boost if I skip breakfast... Its helping me drink less coffee... and therefore, sleep better....
I started doing IF like two months ago. At first 16:8 and then going slowly down to 20:4. I get all my calories in in that time, hit my nutrients. And I workout fasted. In general I feel better. Even if you said it didn't make a change I would still do it because it takes so much off my mind, for example:
I don't have to prepare my food all the time. It gives me more time.
I eat after work and my workout and I don't feel the "concentration low" after a big lunch. So I have more concentration during work.
Also I eat normally. I get all my Makros and food in those 4 hours. On the weekend I spread it a bit. And it helps me not to snack all the time or eat because I'm bored. I drink water then which usually is the solution for that: I was thirty not hungry.
I think it's more stressful to prepare so much food during the week and keep thinking about food. I don't want it to "eat up" (ha see what I did here?) my time as it did before. I constantly had to think about what to do next. I'm a lot less stressed about that now.
Also I didn't loose my period. And I think if you don't eat the adequate amount of calories you will. But you should eat normally. But just in a smaller time frame. And I saw videos with studies that said IF was good. The channel "Fledge Fitness" for example has them there.
Anyways this turned into a long text. I love your videos. But I was a bit disappointed by this one. IF can have many benefits in my eyes. I think to eat constantly every 3 to 4 hours is not really the key. Of course it all comes down to lower your calories to lose weight but I think IF really helps to feel the difference if you're hungry or not. Also you are not "starving" if you don't eat for a day or a few hours. It's not a starving pattern 😧
steffithevegan I totally agree.. I love IF
I am doing 20:4 for a year now. I see same benefits. I am not an expert, but from what I know it helps keep insulin low, which promotes using fat as an energy source. No adverse effects for me (yet) while I gained on convenience+efficiency.
Thanks for sharing your story. I have only been doing IT for a few days, and I agree, it is becoming liberating to not be constantly thinking/planning/cooking food. And I feel like my meals are more satisfying, and like you said, I'm not wanting to snack out of boredom.
Agreed! Very good answer.
I started IF without knowing it. During summer it was too hot for me - i had no appetite. So i ate in the evening when it was colder and my appetite came back. Weekdays i never eat breakfast, so my meal at the evening was the only one for the day. I also ate no snacks and just drank water.
After some days i felt better, more focused, less tired during the day.
My benefits:
- no need to worry about the next meal-preparation-> saving time
- more focused, less tired, less nervous
- i appreciate my "one" meal. I rarely waste food, now.
- i eat better => that one meal the day has to be nutritious, it can't be fast food / junk food or i lack the energy for my work the next day.
- my willpower improved
- my digestion got better and i almost need no toilet paper anymore ( a big benefit!^^)
- no "need" to eat snacks (chips, chocolate...)
- less illness (could be luck)
- saving money
But i also have every now and then a day, where i eat more meals. Usually on the weekend, when i meet friends/family. The good thing is, i have no problem to switch back to IF after that. I don't miss this "eat every 3-4 hours a meal (with lots of added sugar!) or you will starve to death!!!" - routine :D
To be honest: Eating every few hours is "unnatural" to me since i was a kid. I wanted to eat, when i was hungry and not when "it was TIME". But with the years i adapted to it and never thought about it again, till now :)
Hi Mic, I'm a 90% wholefood Vegan with a bit of junk now and then, the odd vegan pizza or burger, occasional glass of red wine. and usually eat in around a 7 hour window by skipping breakfast. I eat loosely between 1200hrs and 1900hrs. Since I have adopted this style of eating I have dropped around 16 lbs which I have never been able to shift before. I'm 58 and am back to my weight I was in my twenties. My body fat has dropped especially my visceral fat around my gut and organs. The study where you compared the two groups of calorie control diet v intermittent fasting is misleading. The calorie control group eat a specific relatively healthy diet. The intermittent fasting where just told to restrict their eating hours while eating the typical S. A. D diet. Not a fair comparison. Naturally if you believe in any kind of evolution model (I'm open minded on this one) we would not be sitting down to three square meals a day! Surely it make sense to give the whole digestive system some time off. This I believe only begins after a 12 hour fast. Its not about manipulating hormones. Also most spiritual practices adopt some kind of fasting protocol to some degree with affect. But all that to one side, you just feel so much lighter in a fasted state, energy and mood improve as well. I love your videos and always tune in, but think you may be missing a trick here. I'm convinced a wholefood vegan diet combined with some sort of fasting protocol is the way to go. Live lightly, live rightly, go Vegan back to Eden. Love and best wishes. Joe in the UK.
Great comment !
Did you mean 1200 calories and 1900 calories? Or did you mean hours?
Makenzie Harvey
Hi Makenzie, yes thats hours. But this is not a hard and fast rule. I see what the day brings and adjust around it. But absolutely do not beat my self up if life gets in the way. Just relax and go with the flow. If its a special family or friends occasion, I may not restrict my eating hours at all. While on some other days I may not break fast until 1pm and finish eating around 6pm. But I do not restrict my calories ever. I eat until I'm satiated. Again I occasionally check in with chronometer, calories vary between around 1800 upto around 2800 calories a day. Remember 1800 plant based wholefood calories, are much more filling than an animal processed food equivalent amount. Even eating at the top end of that scale, because of fibre or roughage in plant based food. Not all calories are completely assimilated. Anyhow completely agree with Mic, the most important single action is being a wholefood vegan. For yourself, for the planet but most important for me. For our fellow Earthlings the Animals.
Joe O'Brien
I completely agree with everything you said.
Especially the part about calorie difference of wholefoods vs prison, dead food. I can't believe Mic didn't mention this, because that was the best argument against that Vegan Gains video where he brings up the prisoners and their caloric intake.
Overall, this video feels rushed, not objective enough (unlike most of his other vids) and some things were just not mentioned, like the things you wrote about and the fact that its eating 1 hour a day, not one meal a day that Dr. Amon Ra talked about, which is quite a difference, since you can eat a lot of low calorie, high nutritious foods in that 1 hour and have your digestive system work and rest for most of the remaining 23 hours.
Also, many are quick to judge Dr. Amon Ra, but he lives a very calm life where he meditates regularly and in general doesn't stress much and I believe thats the key to his success. Thats very different from some average person who wastes most of their energy stressing out about life.
Joe O'Brien Great comment, I agree 100%.
I cannot believe mic would try to make a comprehensive review of IF without even trying it himself. I get that he is scientifically minded, but he epically fails to mention the major benefits that are proven; IF decreases insulin resistance and decreases markers of inflammation. Those benefits alone are amazing and potentially transformative.
And if we look beyond this reductionist thinking, most people who endure the initial hunger pangs and successfully adopts IF report positive results like the ones you write about.
Adding my anecdotal story, I have done EXTENDED fasting (days at a time - called the "Snake diet" by some) and have lost 80 lbs! Have maintained for the last 6 months and usually do a 6:8 and feel wonderful.
I´m an "mostly whole foods" 100% vegan an i found that eating lots and lots of food almost 24/7 was hindering my normal healing of my gut problems.. i has now addet 18/6 IF for about one month an i feel a definite improvment.. my diet at the moment is: green wholefoods smoothie at noon and coked wholefoods meal at 5:30pm, and the weekend is a litle more flexibel.. other benifits is: after 4 days i noticed i better liked the "slim feeling" of not beeing STUFED all the time (i actuality felt like my stomach was shrinking) and it reset my taste buds (anything tastes better when hungry, before i did not like whole grains now i LOVE them..)
Info: i was 130kg at Newyear when i went 100% vegan and only droped 10kg in 9-10 months i lost about the same in one month with IF and it made me want high fiber, high water and nutrient dense foods an now i feel i´m on the track to become healthy..
I also feel i sounds logical that the body burns body fat when other energy is not available (that why it stores it) and i the hours you don´t has high insulin spikes you store less new fat..
Kind Regards from Denmark
It works for me, I stopped binging and I'm recovering from depression
The way I do is simply skipping breakfast so I have my first meal at noon. I don't restrict btw. I feel like it made me more spiritual and I have more appreciation for food.
Intermittent fasting is great for oral health too.
How so? Just curious
I suppose it's about the fact that when you're fasting, you're starving all the bacteria in your mouth.
Not as important for people who brush teeth and rinse mouth after every meal, snack etc. But if you don't clean your mouth after every snack, well, restricting said snacks to a few hours a day helps to keep those bacteria under control.
@@Tennouseijin And at the same time you're also starving the protective, good bacteria
@@kierancoles253 Maybe, but keep in mind that bacteria don't easily 'die' from starvation. If you don't provide them with food for this amount of time (say, 16 hours) they won't breed and do other active stuff (like, in case of harmful bacteria, producing acids and toxins), but they will remain passive and inactive.
In case of good bacteria, they'll activate again as soon as you provide them with food again, and that's good enough. Their primary purpose is to aid with digestion and keep bad bacteria in check.
Fasting will not lead to bad bacteria outpopulating good bacteria ;)
A bad diet can.
I did IF for 1800 months 7 days a week without fail . I lost muscle size and fluid from my body but not much fat . Eventually my metabolism shut down and I was gaining weight only after eating very little food . It was good for the first two months after that my body went into some kind of starvation mode and slowed right down . I now eat whole plant based diet and I’ve lost over 20 kg and I’m at my usual tennager weight of 72 kg from 92 kg in just a few months , I feel good and my doctor took me off my blood pressure meds , I am going to eat a whole plant based diet with as much fruit as possible for the rest of my life . My I add that I sometimes eat 2 kg of fruit per day as well as vegetables and nuts and seeds and I can’t increase in weight and I eat from morning til night . No meat or dairy .
DR Jason Fung has a great book on fasting, you should read it. He has years of research on fasting. Eating often affects our insulin level which in turn makes us gain weight.
He won't. He doesn't care. It doesn't go with his vengan agenda, and he's just pretending to be unbiased. He is very uneducated son the subject and anyone who has actually read a bit on IF, can see it a mile away.
Thanks
That book feels very biased and unnuanced. There are definitly more confusing evidence than that book portrays. Not saying here that fasting is bad, I don't think it is and didn't think that Mic handled enough of the promising/good sides of it. But that book made claims that I could quickly disprove when trying myself and seeing clips about how others have reacted.
@@disco.lemonade truth
You missed the big thing about I F. Autophagy, housecleaning of old tissue is increased. My wife tried every diet out there in the last thirty years and finally gave in and had her stomach stapled at 308 lbs. Over the next year she lost 90 lbs which left her with excess belly skin hanging down almost 12". Over the next year she gained back 30 lbs which made the excess skin even worse. After we switched to a vegan diet for a month she started loosing weight and deflating that spare tire. Then she started I F with a four hour eating window and the weight just seemed to fall off. Now after six months with I F , all that excess skin has pulled back up with only a small over flap. She has lost 60 lbs and I've lost 42 doing 8/16 for seven months.
Six years ago I was diagnosed stage four pancreatic cancer. Iv'e had four surgeries and y 90 glass beads fighting it.
For the first time in six years my CT scan found no new tumors and no growth in existing ones. In the past, every six months each scan found 2 of 3 new ones and existing ones doubled in size. It's amazing how food is better than any modern medicine
since it can kill us it should be able to heal us
I really happy for you two but scientifically speaking it's very simple to explain. Autophagy and fasting already had been debunked. It's not that not eating give you Autophagy it's the calorie deficit and when you are on veganism and 8 or even 4 hour eating window it's screaming calorie deficit which yea gave you Autophagy and losing weight so good job but just acknowledge the facts
I've intermittent fasted since January - only really started seeing results when I calorie counted too. I find being a bit hungry in the morning easy to manage - tends to eaten between 11 and 7. Lost 25 lbs and counting. My lean muscle mass has stayed pretty much the same. I've lost 10% body fat. Recently gone from Vegetarian to Vegan and
I've been IF for about a year & a half. I started doing it to try & control my heartburn. It has helped me to isolate foods that trigger it & generally helped me to eat less. (I've been a life-long stress eater, thanks to my upbringing.) It's evolved into one meal a day because I just feel better when I eat less. I still have days when I eat multiple meals, and those are the days I feel bloated. I make an effort to fast at least 18 hours, but some days I can tell that my body needs to eat sooner. It has really helped me to be in tune with what I eat & when instead of eating just because it was time for a meal.
I’ve been doing 8/16 for 10 years. I feel good this way, and I’ve adapted to easily perform mentally and physically on no food before noon.
You should really do your homework before you make videos like this. IF isn’t necessarily about caloric deficit- It’s about the timing and frequency of eating so as not to spike insulin which in turn allows your body to use up glycogen stores and then move on to fat stores, particularly during the fasted state. Dr Fung has done a lot of research on this. Caloric restriction within the context of IF, does not lower the resting metabolic rate unlike caloric restriction withOUT IF. There is a lot of anecdotal evidence as far as reversing diabetes as well. Cherry picking and using extreme examples isn’t helpful either like Dr amen ra, or whatever his name is.
You are welcome to make a better video. But I wonder if you actually watched the video since I first said it can be calorie restriction OR NOT within many schedules. I then said that we were going to look at IF studies on calorie deficit and also no deficit. The 16:8 bodybuilding study, the one I talked about the most, was not on a deficit. Still lowered testosterone. Also, I then highlighted the 1.6 kg weight loss at no restriction - though it is quite small for 8 weeks.
1.) In non-obese men, an intermittent fasting testosterone study showed that fasting increased LH (luteinizing hormone - a testosterone precursor hormone) up to 67% and overall testosterone 180%.Published in Acta Endocrinolgica, Röjdmark et al [5] found that IF resulted in favorable changes to the pituitary-testicular axis in a group of obese men - basically the link between the brain and testes.
During the study, non-obese volunteers reported a 67% increase in luteinizing hormone - an important precursor hormone to testosterone. More importantly they also reported a massive increase in testosterone of 180% - this was after a relatively short-term, 56-hour fast.
2.) Testosterone is positively correlated with insulin sensitivity.
3.) Intermittent fasting allows your body a daily opportunity to burn excess body fat.
4.) Intermittent fasting increases levels of a hormone called adiponectin.
5.) With just a 24 hour fast, you can elevate your growth hormone levels by up to 2000%.
Not to mention autophagy,better cognitive functions,insulin resistance reverse ,reduced inflammation and oxidative stress and i bet i forget a lot of other things....
I bet your hostile biased stance was triggered by how close IF is with ketosis (ketogenic diet) and somehow you perceive it as a threat.
I dont like dishonesty so i will unsub.
@@ALXD1974 Can you provide a link for the study please, I definitely want to read this one
@@MictheVegan to be fair you do make it sound like it's all bs. which is understandable since you haven't experienced the benefits yourself. Many people react that way about plant based eating including myself. plant based now for 1 1/2 and loving it. to be really able to judge something you have to see for yourself everything else is just theory
@@MictheVegan Dr Sebi Brothers and Sisters..!
th-cam.com/video/jzVqEfXJHVc/w-d-xo.html
Us Vegans are Sick! Nature doesn't make Starch! Spinach,Carrots,Garlic.. ect❌ It should grow by itself!
honestly that whole break fast part really did blow my mind. 😂
i don't know about the 5-2 or the alt-day variants, the 16-8 i.f. is NO eating disorder! wow for someone who claims to be neither for or against i.f. you sure spout some negative words about it.
I normally enjoy mic's videos, but I must say that this one was poorly researched and simply biased. The link with eating disorders was clearly his opinion (read prejudice) and therefore pointless. He further compares a calorie restricted diet of healthy food with an IF diet where the subjects could eat anything they wanted. And he misses the major benefits that are scientifically proven; IF decreases insulin resistance and decreases inflammation markers.
Before making such a video he should at least try IF for himself.
Marius FX This is easier for him.
100% true. lol. This guy tries to come across as objective and instead just has this nasty, one-sided, limited-research-presenting view. The amount of research he left out is insane. Also love the way how he will supplement multiple pieces of bad random research to put together a counter argument against a larger, well done study. I came here for information and instead just saw a temper tantrum by a shamelessly veggie-shake promoting quasi researcher.
16-8 really helps my digestion. I get stomach aches if I eat late at night, so having an early dinner then waiting until after morning exercise to eat seems to be really helpful.
I was already eating like this before I ever heard of IF (similar to the 16:8 pattern). I was curious if there were any benefits so many thanks for this video!!
Tristan Devereaux
Me too, breakfast just doesn't appeal to me, I get hungry around 11 and eat around 1230
filtereyeblind
i have heard that before but i'm not really sure how accurate it is or how much healing is involved.
You guys might just be eating late and not letting your dinner/late night snack digest. When you're sleeping or laying down you're body doesn't digest food like it should. Also leading to bad morning breathe.
we the treeple
Yeah, its more than that I think, if I go back to bed without eating, sleep from say 12 to 3 pm ( having eaten last night at 6pm) I still don't want to eat for an hour or two.
I think its some sort of biological response, I've fasted for days before and still don't feel like eating after waking up.
filtereyeblind yeah, I also reacted to that. And how he links IF to eating disorders. Clearly he has som bias here. The most important benefits that are scientifically proven are that IF decreases insulin resistance and that it decreases the markers of inflammation. These are HUGE benefits, with the potential to transform a persons health. I am disappointed with mic after this video, he should at least have tried it to know better what he is talking about.
Thanks Mike!
I tried an 18/6 fast only eating between 2-8 for about a month with the goal to lose some weight. I actually gained 7lbs. My body felt starved and doesn't react well when I don't give it food, I have a slow metabolism to boot so it seemed like my body would just instantly store everything as fat whenever I ate.
On a side note... I've been vegetarian for 3 years and recently went vegan 3 months ago eating predominantly whole foods / Plant based and unfortunately I haven't lost any weight that way either. The enemy for myself seems to be white starch/flour and carbs overall, they're the only thing that bloats me and leaves me feeling fat. I won't stop being vegan but I don't know what the hell else to do.
The longer I live the the more I'm beginning to believe that everyone's body is very very different, because nothing seems to work for me beyond intense frequent exercise.
Not to discredit intermittent fasting but that video with amen ra "vegan eats one meal a day" was part of a scam to sell his program . Vegan gains made a good video on him.
I remember the guy that has the Vegetable Police channel tried 'Almond Raw's diet for a while. It's so obvious that the amount of calories was a lie. He quickly went to 2,000 calories, but it still sucked to eat just once a day.
allencrider yea you can't trust anything on youtube it's getting pretty bad with the amount of fake shit. It's a reminder to question everything and if it's too good to be true it probably is.
A key thing amen ra says is the inclusion of specific nutrients and supplements, this was a key thing you have to include when on his regime, and I don't think it was a scam, just another diet and regime that worked for him based on his own research.
The fact that vegan gains thinks he's a scammer just makes me believe in Amen Ra more.
Well, then Ajit. Do 1,200 calories a day and get back to us in a month, OK?
A lot of people do IF by skipping breakfast and not eating until late in the day but research on circadian rhythms shows that it's better to eat during daylight hours, and eating breakfast does good things for your body in general and sleep quality specifically. So if you're going to do IF it's healthier to eat breakfast and skip dinner (or have early dinner). It just makes more sense to eat your food/energy BEFORE you spend all day using energy.
Thanks for summarizing the many studies. I started the 16:8 IF about 2 months ago because I gained 7 lbs when I was dumb enough to take a prescription for my hormones. I got off the Rx but was stuck with the weight gain. I’ve been vegan for 7 years so was shocked by the increase in my weight. I was unable to lose the weight so after several months decided to give IF a try. My midsection is looking leaner, my clothes fit better and I enjoy eating at noon & stopping at 8 pm. I plan to continue indefinitely. I have lost some muscle mass but plan to focus on rebuilding it!
I've been doing 16:8 IF to balance hormones and my cycstic acne cleared up a few weeks after starting
Ashley Foy I struggle with acne and wanted to start IF but I heard it could mess with your hormones and now I'm not sure whether I should do it. Are you still IF, if so is it still helping your skin/hormones?
Do IF and dont eat anything that triggers insulin or that is hard to digest during dinner, or just skip dinner altogether, when you aren't digesting your body is more focused on repairing itself, so you'll get a better recovery through sleep, I've been doing IF for a few weeks too and my acne is almost all gone, also try anti inflammatory diet, like ginger onion garlic turmeric etc, eat many green vegetables and cut out sugar as much as u can and boom your skin will clear up like crazy, acne is just inflammation and hormone imbalance, also get enough vitamins especially vit D vit A vit C, also drink enough water and clean your skin with PH balanced non-soap product once or twice a day, so you remove the dirty stuff without irritating and drying your skin, u can do antibacterial hydrating masks with honey too it works really well
Hi, Mic. I do 18/6 fasting. What it has done for me is help me to not snack at night, which fir me is huge!! I eat mostly WFPB with the occasional gardein fishless filet. (I love those things.) My first meal is a salad with veg, fruit, nuts, seeds, a fat (usually ¹/4 of an avocado), flax, hemp hearts, and balsamic. That is usually at between 11:30 a.m. and noon. I stop eating at 5:30 or 6:00. I don't hold myself to strictly 18/6 but I keep it close. I am sleeping better, waking earlier, feeling happier. I have lost about 7 pounds in the 2 months since I began doing this.
Love ypur energy and your videos. Thank you for helping us do better.
Even though I try my best (I really do try my best) to eat a plant based whole food diet for last 5 years, my binge eating disorder keeps me from adhering enough to lose weight. I started OMAD 5 days ago and so far so good - 5 days, 5 pounds. During my one hour meal, I made it an unbreakable rule that I first eat 100% whole food plant based for nutrition first - Appetizer like hummus and veg sticks, (3) fruits/berries, large salad, bowl of beans or bean chili with mushrooms and onions, oatmeal with flax, handful of nuts. I have found that I am then too stuffed to then overeat (but I still have some) on junk like dark chocolate, cereal, crackers, cookies, PB&J sandwich, popcorn etc (But I do allow myself a few which so far is all I want because I am so full already). Also, have dropped my high calorie mocha coffee habit and just drink it black with one stevia. I may have found something that works for me other than weight reduction surgery or intense psychotherapy?
Fasting is not about building muscle, at all, not the point. It's more of a regenerative therapy that allows the body to take a rest from digesting, which requires a lot of energy, so it can put energy into detoxification. Please look into the effects of fasting on cancer healing as well as renewing other tissues in the body. It's a good idea to give the body a rest from eating - as we are designed. If we lived naturally, without grocery stores and food available at all times, we would be eating a lot less frequently, and definitely not 3 times/day regularly just because it's "time to eat" instead of being hungry. So what is the real eating disorder.
I have fasted for 24 hours a lot over the last 3 months. First once in 4 weeks than 2 times in four weeks. Now I'm considering doing it once a week. I am Diabetic and have found it hard to lose weight, but every fast I feel so much better and energized. I also noticed a lot more weight loss around problem areas (Like my Waste line) and more muscle definition. I have been vegetarian for about 18 months and mostly Vegan for about 6 months. I did not really see a loss of, or redistribution of weight until intermittent Fasting. For myself I think it kick started the fat burning process. I also think that because it was only for 24 hours, my body did not have a chance to turn down my metabolism. Enabling to burn calories for a time at the same rate without consumption. Hey it works for me. That's all i can say.
I do like your Video's. I also like the facts and studies you point to. Thanks!
Apparently caloric restriction is terrible for weight loss while slowing metabolism down, in contrast to total fasting (nothing but water) which increases your metabolism. Dr. Jason Fung has some amazing lectures on this.
Tell all the obese contestant from The Biggest Loser... 97% of them obese again.
What is with your link between eating disorder and IF??? Is this your prejudice or do you base that on some studies?
And you are missing the point regarding weight loss here. What studies show is that prolonging the daily fast leads to decreased intake of calories, which, unsurprisingly, leads to weigth loss. Did you honestly think that doing IF without decreasing the calories would lead to weight loss?
Another benefit of IF is that it helps stabilize blood sugar levels. And the biggest benefit in my book, it decreases the markers of inflammation.
I've lost 75 pounds using intermittent fasting and it is not an eating disorder. My lifelong asthma is gone, I'm doing things I haven't done in decades. I personally do one meal a day. IF is being looked at as a preventative measure against cancer.
The biggest advantage to IF is it's a fairly straight forward way to prevent overeating in a world of food available anywhere at anytime.
And cutting calories while doing IF is only for losing weight, after that it is important to ensure enough calories if one is going to workout.
My friend said her asthma is gone after she started fasting, too. Interesting. Mine went away as soon as I started eating a plant-based diet, so I can't say if IF did it for me.
I've fasted for 48 hours. I felt amazing I think mainly because I was in ketosis. I felt clear if that makes since
I have heard (really read somewhere) that short term fasting advantage is that your digestion and other bodily functions take a rest from the work your body goes through everytime you eat.
Honestly Mic, you seem a bit biased on the subject.
I have BMI 25. I'm 27yo male who does zero exercise and lives on a computer. kind of healthy vegan diet for 6 months. I tried intermittant fasting based on Amen Ra method and it was really hard even after 6 or 7 days. Low energy and pretty hungry but mostly low energy. I tried just straight water fasting (also with vitamin pills, flax oil supplement, and eating some sodium salt every day) for maybe two weeks (this was a couple of months after Amen Ra diet cessation) and it was much better for me. After watching your video I'm just hoping that my irreversible tendinitis will somehow magically improve from increased collagen (I think it needs some magic too it's pretty bad). Anyway I had more energy on no food at all than I did on stuffing my face once a day. If I did it again I would stick with just not eating. It reduces the need to brush teeth, floss, poop, cook, wash the dishes etc as well and I'm incredibly lazy so this suits me much better all round. I'm a believer in increased longevity and I'm a believer that my brain needs to eat itself and start again from scratch so this is why I'm fasting. Perhaps there's been benefit already I can't tell
Legends have it that Mic's beard is highly flammable and would give out a smoke that would cure cancer
lol
My personal experience, as someone who is very physically active, and that of the mates I train with is that it has produced noticable fat loss.
I follow a 16:8 protocol, though often it ends up being 18:6 or even 20:4, and I generally I just listen to my body and break my fast when I feel hungry (which took an adjustment period but now I barely think about it). I eat the same, if not more calories than before, because I effectively still consume 3 meals, just in a shorter eating window. I recently switched to a whole-food, plant-based diet (dig your channel btw :p) and found it to be just as, if not more effective.
To be fair, because I put a lot more focus into meal timing and preparation, and avoid snacking between meals to keep insulin levels low, I tend to consume more nutritious meals and make better choices. Another effect that I have noticed is that when I do eat, I can feel a little drowsy for 1-2 hours. This works fine for me though because I break my fast later in the afternoon when I am normally winding down anyway and it allows me to fall asleep much easier as someone who tends to get an early night within 2 hours if eating dinner. I wake up early to train and I find I have more energy and mental clarity for my workouts than before I started fasting, however if I wait too late in my fasting window to train, my energy levels do drop.
If I can give two more benefits of fasting for me, it is that I appreciate food (especially simple food) so much more when I do eat, which makes eating healthy very enjoyable, and restricting the time which I am focussed on preparing food to only a few hours a day means that I rarely think about it when I am fasting and can focus better on other tasks. Regardless of whether fasting really increases fat loss or not while maintaining the same caloric intake, the organised nature of it has certainly improved my self-discipline with the quality of food I eat, and has put hunger and cravings into perspective for me. If there is snacky food around or at a get together, but I have already eaten, I find it easier to refrain from indulging and eating just because it's there. Likewise because I am used to ignoring mild sensations of hunger, I find it easier to suppress cravings for crappy food. I feel like it has given me more respected for what I put in my body because I don't eat as often.
In conclusion, fasting has certainly worked for me and I have been able to exploit the various effects it has on my body to optimise my daily routine. Do I think it is something EVERYONE should do? No. But I still recommend experimenting with it or at least taking principles such as refraining from snacking throughout the day and not eating after dinner to better manage one's diet. I hope this rather lengthy personal account can give some people some more insight into what intermittent fasting MAY be able to offer as a lifestyle choice.
Thank you for this video - I was long awaiting for some informed opinions on the matter. I wanted to make a couple of comments:
-I found the increased sensitivity to insulin the most revealing bit - and the most interesting since I am looking into weight loss with no restriction and I had read that intermittent fasting levels out your insulin for a long period of time, which is good if you want to lose weight. Of course in a vegan diet you might achieve that easily BUT there are still some claims that people looking into losing weight in a vegan diet should restrict some of the carbs (namely pasta, rice --NOT AVOID, just limit the amount eaten on a daily basis). In all, a better sensitivity to insulin could help the body use the energy from those carbs instead of storing it, and that is why I try to extend my natural fast (Yes, my breakfast is at 12:00am, no, that is NOT my lunch, don't judge me).
-Even when that Mr. O-Ra might be talking BS, its important to have in mind the amazing ways of the human body. I am talking particularly at the calorie intake and maintaining his current muscle mass - which that study you mentioned at the end did say "at least maintain". Again, on calorie restriction, people who restrict their calories will reduce their metabolism to match the new calorie intake, right? (I don't have access to all research you have, but I am pretty sure this claim has been proven.... correct me if wrong pls!). So, my point being, his 1,500 is like an average man's 2,000 calories per day since his body already adapted. Increasing his calories might result in weight gain, and the claims that he makes on sustaining on a caloric deficit is just the fact that his body has adapted to his restrictive regime. I am assuming he already had that amount of muscle, but if he is claiming he gained it while intermitent fasting/calorie restricting then.... agree. BS.
Cheeerssss!!!!!!!
just my experience - I lost 12kg with IF 5:2 - My acid reflux is gone. almost vegan diet (cheese here and there)
Now I'm back to normal eating habits, almost a year. Regained a little weight (2kg)
I tried 16/8 for a couple weeks. Definitely one of the more mellow ratios and I enjoyed some aspects of it. Having to eat less often was convenient. I actually had a pretty easy time holding off breakfast, no feelings of hunger or anything... that is until I was done exercising in the evening. Once I got out of the gym, I had a ravenous hunger. I got extremely "hangry" until I was able to eat something. I lift weights (body and iron) and do some cardio and I do push myself pretty hard, but even then the hunger I felt afterward was much more intense than when I'm not IF. Also, I didn't really look forward to stuffing myself every night so I think I ended up eating less calories per day than when not IF. I could see this being beneficial for someone trying to lose weight, but I'm always trying to eat a little more so I can put on weight instead.
I’ve been struggling with EDs since I was a tween. I am much better than I was prior to having children, but I still struggle daily to make healthful choices. I read up about IF and found so much conflicting info, as is usually the case with the internet. I latched onto several sources however that suggested IF can help normalize eating patterns. For me, unfortunately over the two periods of time that I maintained 18/6 IF for at least 4 weeks, I experienced some of the worst desire to binge since I was deeply in the throes of bulimia. Just my personal experience and I assume the majority of people undertaking IF are not ED sufferers. I really appreciate all of your research and presentation of the science. Having it recounted all in one video has been very helpful, thank you.
Becky Johnson I started as a kid as a CO. By 18 I was bulimic and was out of control for 35 years. Recovery took 6. I know my triggers. Food Rules and Restricting. I wouldn't consider doing this.
Becky Johnson so true. IF triggered my Ed big time, once I started to obsess over time restricting I started restricting period, than followed by binge and than restrict. Vicious cycle. Also noticed I really only lost some water weight. No real weight loss as lots mention. And my moods became very erratic and started getting depression. No thanks. Those erratic moods were a sign of hormone imbalance. Womens bodies are very sensitive to these things. This is why for us women most of us that is, IF is not good for us. I know this is a long time since video came out but thought I'd share, since I can relate to you , I've been battling an ED most of my life in my mid 30s now and hope one day to be at peace with food and my body. Well wishes !
I used to do IF without knowing it, since I skipped breakfast a lot and didn't eat till lunch. Somehow I got into the habit of eating breakfast again. But now I'm going back to 16hr fasting and an 8hr window of eating again for a few reasons. Number one being, it's hot and I don't wanna cook that much, so eating 2 times a day (and eating bigger meals those 2 times), saves me a lot of time prepping food and I don't have to cook as much. And two, I have ulcerative colitis and I found that when I'm fasting, my UC gets better.
IF is not such a huge change tbh, you don't even think about it after the first week, it just becomes normal. Your body adjusts and you don't get hungry at all until it's time for your first meal. So the people that are worried they're just gonna be starving all the time, as long as you eat enough calories in your eating window, you won't be starving at all. Can't say that for alternate day fasts though.
Hi there! I’ve been intermittent fasting for a few years now…. in my own way. My style of IF, combined with a reasonably healthy flexitarian diet, and a reasonable amount of exercise, have kept me at a great weight. A 65-year-old woman, I look and am fit and healthy, and am right smack in the middle of my healthy BMI range.
A couple of comments. First, what kind of IF do I do? I do two meals a day, lunch snd supper, at whatever time those two meals happen to come up. I don’t worry about eating windows. I do this because eating everything all at once is too radical for me, whereas this style of intermittent fasting allows me to eat normal amounts and fit in well with my surroundings, while at the same time causing me to eating definitely less overall than if I “free fed”. Also, I practice dirty fasting, that is, I do have coffee or tea with milk and sugar at breakfast time and also at other times if desired. I invent my own rules. I strongly believe in the “experiment of one”! My only goal is to comfortably and easily eat less than I otherwise would - and it works!!! I weigh 15 pounds less than when I started IF 7 or so years ago.
So why am I not entirely vegan? I think that being a low-fat, no sugar, whole foods only vegan would be an alternative and very healthy way of keeping my weight ideal. One reason is that my partner isn’t vegan, isn’t interested in being vegan and I don’t really want to go the separate meals route…but I do try to nudge us in the whole foods, vegan direction as much as possible! I also do include sugar, fat and salt in my diet, as required to make my veggies, legumes etc… as thoroughly delicious as possible…. One possible option anyway!!!
Helo Mike, I've been doing OMAD for 3 weeks now, been doing plant based diet for one year, and the effect of the OMAD has been incredible, I feel so much better, lighter, it's hard to describe, I'm 52 years old and now I know now that I've been tired for sooo long, I feel my body more at peace, my head is more clear to. Also I've been studying all the videos about it and the experience for almost all of the people that has tried is like mine, even the people that commented your video has tried IF themselves and had very good experiences, maybe some of them had experiences like mine, I think you can give this another opportunity, I really believe that this will be the next step after the whole plant based diet goodness. And before say bye let me tell you something more, I can not express what a bless is to not think about food so many times! to not have to buy all that food, to concentrate only in one meel, and hungry, a joy :) Love to you and thanks for your videos
The 16/8 non calorie restricted study significantly dropped IGF-1 (from your screenshotted quote). This is a big advantage suggesting we should be time-restricted eating in this way to live longer.
I like your videos. I like this video. I'm really surprised how many of these studies called "Fasting" still eating food. Essentially what I do is I eat within a 5-7 hour time window (usually 6 hours) on days that I feel like it. If I'm too hungry or schedule cramped I don't. It's nice to not have to eat breakfast, and it's also nice to not be eating before dinner. It makes me more cognizant of constantly creating metabolic events throughout the day. I feel cleaner as well. I like to throw in 1-2 day fasts along with IF. I slowly worked up to these things over a year or so, casually experimenting. I'd like to go on a longer fast. I do also feel less stressed unless I get low and it triggers a stress eating craving. Also, they didn't talk about coupling High Intensity training following a period of 16 hours of fasting. I feel less impulsive also. I would also say it's beneficial for skin. I started "nofap" around that time as well and my hair is noticeably thicker. That could be due to other factors though I know outside of that and IF... such as pumpkin seeds and using green tea as hair spray. I would say the way they approach IF in all of these things is not really the way most people are doing it that are getting benefits from it... I'm not even sure how they're calling it IF when they're focused on 25% and 175%.... that just seems like strategic caloric allocation. Try doing a 18/6 for five days in a row and just see how you feel, it works for me. I was prepared to be disuaded but instead felt more affirmed. I think you can disprove things really well, and the fact that you didn't deter me from engaging in IF when I feel appropriate kind of justifies to myself the benefits that I am getting. It's also nice to be running on those clean feeling ketones for parts of the day.
I just watched Elliot Phillips from the teacher fit project on his videos for his programme say that when you don’t IF, you get more insulin spikes through the day. He says this is why teachers crash and burn all the time. I did one day and felt lacking in energy at school at 11am!
Someone I know is fasting from dinner until lunch while apparently consuming the same calories as before with the addition of doing a morning workout on an empty stomach. He has found that doing a morning workout on an empty stomach (and I suppose an empty or nearly empty digestive tract compared to usual) that is has given his body a boost in using his body fat for fuel (I assume, during the morning workout). He has seen great results in getting rid of fat from around his waist and lower back over a few week period where before which he just couldn't seem to make any impact on over the last couple years with working out alone. Plus, giving up beer had to effect for him either, so this seems to work for him. FYI another guy I know gave up beer and within a few weeks his entire beer belly disappeared; it was quite amazing.
IF saved my life! Nuf said
I did IF for 3 months and lost 23 pounds, I went from 203 pounds to 180. All I did was push my breakfast back and I had coffee with cream in the morning. I also cut out all sugar, bread, pasta and rice and had buckwheat in place of rice. I chose to stay on it even though I was at my ideal weight because I felt so good. I didn't restrict any calories and ate whatever I wanted other than sugar and refined carbs with the occasional large pizza. It worked for me while calorie restriction did zip.
I fast, I have a 8 hour window to eat. From personal experience as a women, I feel more alert and focused when I fast, I feel like they way my body works better in terms of digestion, is much more efficient. Ive become more lean as well which is just a bonus. When I started I cannot deny I did feel light headed but it’s definitely something that you have to work yourself into before you start to feel and see difference. We are all different though so these studies can only prove so much depending on who they try it on. This video has definitely given me a different perspective though.
i did a 18 6 intermittent fasting routine for 99 days combined with a juice fast and got in the best shape of my life, keeping the weight off now is my biggest challenge
Entirely personal experience, but.. lowering calories once a week has oddly enough given me more energy to work with. This mostly means on Sunday I try to sleep in, skip breakfast and then eat a salad with a slice of bread rather than a full on meal at lunchtime. Apart from having extra energy, I feel lighter on my feet and even feel a touch more alert. I would never overdo this, but restricting calories once in a while feels like I'm giving my body a chance to 'reset'. I otherwise eat healthy, high carbs, low sugar and low fat.
I have been doing a 16-8 if regime for nearly 6 months. I started when more careful food choices no longer dropped weight (100kg). I did have side effects for the first week or two ie. Headaches and heartburn (which have since stopped). I have lost weight weekly ever since starting it, as long as I don't overindulge during eating periods(with little excercise). I am now 90kg roughly and feel more energised, more focused and sleep better with less hours. I also paired this with switching to drinking mainly water (less sugar drinks and caffeine). In my opinion it works, but has not worked for others who have tryed it (but they were late 40's or older). You should do your research (as I did) before trying this.
The best I.F. in my opinion is picking at least a 16 hour window with no food. You don't feel deprived on an 8 hour eating window, so people are more likely to stay on schedule, and you pay more attention to what you are putting into your body...The other odd day I.F. types of fasting are probably not going to last long term for most people, as life isn't so easy to schedule around the no food days...
Telomeres also grow back when you do yoga and/or meditation every day. So if you eat healthy and make sure you don;t stress a lot, your fine.
All I can say is since stumbling across intermittent fasting I have lost 5 stone, I feel really good and am now looking at a vegan plant based diet diet. All I can say is it’s worked for me. Try it what have you got lose apart from weight. 1st I skipped breakfast and started eating at 11am now I’m on one meal a day at around 5 or6 pm, and have never looked back. It’s been about 2 years now but definitely worth a go!
Also, fasting means no calories. This study is flawed because fasting actually has doesn't have the same effect as severe restriction. This is severe restriction. I find this entire video flawed.
I eat vegan meals 4 2 5 days a week 21:3... noticed sleeping better sometimes 6 hours is all I need and the more energy. Definitely agree with brain function.. helps with meditation too but weekends go hard on vegan food
I practice IF and I'm curretly following Among-Ra's protocol. I don't quite count calories, but I don't eat a lot, only once a day
Just listened to a talk on that year long study. The presenter had some issues with the design of the study, especially the over feeding following a fast day. Some evidence suggests people naturally restrict their calories somewhat on normal eating days following a fast so expressly telling subjects to overeat the following day may skew the results somewhat. Also, the continuous calorie restricted group was probably more adherent than they would normally be because all food for participants within their calories targets was provided by the study.
First, props for the video, you put a lot of research into it and mentioned everything i knew on the subject plus some extra!
I just want to argue the point that intermitted fasting ain't better than calorie restriction: It's way easier (personal opinion) and less time consuming, because you don't have to count calories after every meal.
Another benefit is great focus during the fasting window! It works great for me and a lot of people I have told about it, for weight loss and more.
Intermittent fasting (the 16/8 pattern) killed my compulsive eating. It loosed the hold food had over me. I don't stick to it anymore, but I typically extend my morning fast as long as is comfortable (about three to four hours after waking - so probably closer to 13/11) and try not to eat too much before bed. I think it would be a great idea for people to try if they have that compulsive relationship with food - if only to prove to themselves that they can.
16;8 is the best! According to yogic traditions the biggest meal is lunch (when the sun is highest) and breakfast mostly carbs and a light dinner (small portion of for example quinoa an steamed veg)
As a T1 diabetic I have watched Mastering Diabetes develop with great respect. They have convinced me to take a closer look at fasting. Unfortunately I have been unable to find anything convincing as to its efficacy. I thought you might have something but sure enough, nothing convincing. The fact that some seem to do well with it has a strong psychological aspect and seems to be all anecdotal. (And the plural of anecdote is still not data.) So possible harm becomes an important question. So far the possible harm seems to be close to equivilent to the possible benefits.
my cat likes you mic the vegan
What about the "inner clock"? I think intermittent fasting makes sense if you're doing it at a specific time (8pm to 12pm) because it gives the body the opportunity to digest and detox (which is typically done at that time) not eating means having more energy for other things. I've also heard that eating less is the only thing that very old people have in common (even though some of them smoked heavily) but as you said it might just be that they ate less crap, who knows.
i mean the increase of collagen while fasting is great, explains why a lot of people seem to look younger when they go through long periods of fasting.
just found out about your channel. You have just found yourself a new subscriber. Good video !
Everything leads to vegan solutions!!haha....its obvious AF that this is overbiased video.Its like he is afraid that IF will make vegan diet inferior or something.
Valter Longo, the noted longevity researcher, says that regarding centenarians many eat within a 12 hour window, and he hasn't seen benefits of the popular 8 hr window.
I tried fasting for 3 days only drinking water and some tea. I have really bad allergies and something you could call a chronic allergy. After the first day of not eating anything I noticed that my allergies were not even remotely as bad as usually. I was able to breath through my both nostrils which does not normally happen. After I started eating again everything went back to the way they were before. Though I noticed that some mucous membrane swelling, that I normally have, was not as bad as before for maybe a week or two.
I rarely have my period. I don't understand how that's a bad thing honestly. I'm never having kids anyway so there's absolutely no reason for me to experience menstruation in the first place. I do have an ed but I've asked my mother to get me a therapist, so I'm trying to recover. But, because I really only eat one meal a day with a max of 400 calories, I never really have my period. I'm going to continue this until I weigh (at max) 120 lbs.
Teal'c has his own fasting regime?
I did a 16-8 fast for at least 1 month and the only real benefit I saw was an improvement in my metabolism (which was always pretty slow). Before that I was probably eating too much and too often, on intermittent fasting I was finally getting hungry again, and my metabolism was faster. Ever since that experience I like to wait for some hours after waking up until I eat solid food, which seems to have the same effect.
So what would you say about those of us who eat a whole-food-plant-based diet and are NOT losing weight? In fact, I gained weight. NOTHING WORKS!
Mattan Lurie just intermittent fast. I’m vegan and I intermittent fast I’ve never had more energy and motivation in my life. Give your body a break from constantly digesting. You really have nothing to lose from trying IF especially if you’re vegan you’ll see results. Just try it for a week and see if you like it.
I've been doing IF on a vegan diet and I LOVE it. As a female, I do the 16:8 hour window because there isn't enough information about how it affects female hormones that I've found. I know that what I am doing has been working for me. More energy in my days and more emotionally stable. I feel the healthiest I've ever been. This was a good video Mic, maybe you could do a follow up explaining the effects a 16:8 IF window has on your BDNF, serotonin levels, digestion and mental health as well.
autophagy isn't eating the brain. Where did you get your education? University of Google at McDougal?
Losing periods on intermittent fasting is the reason I started it... I'm a transgender man. It actually kickstarted my eating disorder, and I went for a whole month without food. I continued fasting on and off. I still fast sometimes now too. It's like a slippery slope, once you get into it, food becomes less appetizing, and I would recommend just eating whole vegan foods instead.
For me IF was the worst. I had to give up after 6 months of head aches every day. Eating at least an apple in the morning directly after getting up fixes that issue for me. My body just hates when there is not enough carbs to go to the brain…
Hey Mic! huge fan. Quick question: my sister actually introduced me to veganism (it cured my gut issues. Never going back) but recently she has been getting migraines. She struggled with migraines for most of her life and pinned it down to hormonal imbalances, but it vanished once she went vegan (until now). She is HCLF (she says she gains weight on HCHF) and that her "body tells her she needs eggs and tuna and meat". I can't imagine the cause is vegansim since I believe there is almost no cons to this lifestyle. The doctor also told her to incorporate meat. My brain cannot comprehend that. What are your thoughts on that?
I use intermittent fasting as a tool to consciously restrict my calorie-intake.
I feel that it is psychologically much easier than restricting in other ways.
The research I have done online indicates that caloric restriction had longevity inducing properties amongst all species that it was tried with. There's a website called crsociety.com entirety dedicated to gathering all sorts of information regarding this issue and other information concerning life-expectancy increasing measures. The biochemical mechanisms aren't fully understood and there's 4 theories about that, which all might have a part in it.
Not going into them all in this post, though.
I know that Greger and you both looked at studies comparing a whole foods plant based diet to caloric restriction and seeing similar results and conclude that being plant based already covers up the same benefits and therefore no further benefits are to be expected.
But I think that at least a part of the benefits don't overlap. Especially because in other species that eat exclusively plants anyways, there still was a huge increase in life-expectancy.
I dropped 17 kg of weight over a period of 10 months and since then been maintaining a weight where my Bmi is roughly 18.5 for about 3 months.
I don't care whether people consider that an eating disorder or not. Of course it is not normal. But as vegans, I don't think I have to tell you that normal doesn't equate ideal.
Mike mentioned the hormonal effects of calorie restriction and I want to go into that real quickly. Because what he said about it is indeed the case in practice. It reduces libido in men and can even halt ovulation in women. And it makes sense for the very reasons Mike pointed out. Scarcity of food, even if just simulated is a signal that reproduction is bad idea. So in the end it is a compromise between living longer and being able to produce more offspring.
And since I am currently not trying to churn out a lot of offspring, I see no need to opt for fertility.
I lost 100 pounds in a little over a year when I ate all the food I wanted on a whole food Raw Fruit and Vegetable diet. I counted it a couple times and I was eating close to 300 carbs per day, cured my diabetes, my hypothyroidism, and my chronic gastritis, along with the weight. I ate all day, when I even slightly felt hungry, thus keeping my metabolism burning high. Didn't exercise or do much else.
Now, that I'm eating 'cooked' vegan again and working a very sedentary job, I am gaining some back, and I started eating more processed Vegan garbage foods, but I've yet to reach that higher weight since. I also had my telomeres checked a few months ago when I was still 59 yrs old and it showed my telomeres were 41 yrs old!!! and I Never would Ever considering fasting, why starve my cells when I could better enrich them with good vegan foods (inbetween the Diaya, and other processed foods, thank goodness for smoothies...)
Because fasting is incredible for longevity and is a simple way to drop weight and only eat what you actually need. It saves time, money, life, and the planet. Why not?
Nicely done!...Were the 300 carbs a day (1200 calories/day) your only calories or were you eating raw low-to-no carb fats as well? What was your average caloric intake per day during that whole raw fruit & veg diet year?
Let me break it down further. The focus for my health was on raw whole food plant based, I also ate raw soaked oats for breakfast, and raw nuts/seeds on occas. but never much, mainly fruits and veggies. I was not giving a precision amount of carbs when I stated 300 carbs, the reason for the point of stating a large amount of carbs is due to people who have 'carb fear', in actuality I ate much more. Breakfast was usually a big bowl of oats, then I made a smoothie of 8-9 raw dates, 4-5 bananas, 1-2 cups frozen fruit I ate off of that till lunch. Lunch was usually my lunch bag, of many fruits and veggies I would bring with me and eat off thru the work day, in the bag alot of times I would bring pre-pealed & cut up 4-5 oranges in a bowl, along with other fruits for my lunch, 1-2 apples on the drive home so I wasn't hungry when I got home, then I would snack on fruits and veggies till dinner was usually a huge bowl of greens fruit veggies etc with smoothie drsg. I consumed a large amount of calories thru the day. The more calories you eat a day, not of oil or fats, the faster your metabolism would burn. During that time I was going to graduate school full time while working full time. Couldn't have done that with sludgy blood vessels eating fat. The amount of healthy fats needed for humans are in a raw vegan diet. It was a wonderful way for an overeater/fat person like myself to lose weight. My blood work thru out was better than it was ever been before, I was in my early 50's at that time and still sedentary as I studied and worked in nursing administration. I would have never stopped to 'fast', that would have slowed my metabolism way down and I would have broken down parts of my body such as muscle and organs, as my body searched for glucose and nutrition, not very smart. But to each their own, I know for the 50 years prior I tried all the fasting and low calorie fad diets that has ever been and none worked and usually made me fatter
Oooh, I see. Thanks much for the quick reply and the info!
I am subscribed: " to abuse myself with knowledge " every time you upload !!! I loved it !!!
I strongly disklike "... without first consulting the doctor in charge of your care." Unless you are mentally handicapped YOU are in charge of your care!
My girl and I just started intermitting fasting 4 days ago. We found the first couple days to be challenging but feel like were hitting our stride. We eat from 330pm until 600pm everyday. We'll have a snack like a protein bar or a avocado with mineral salt at 330pm, then eat a large high calorie, nutritious, Vegan meal between 500pm and 6pm. Along with Intermitting fasting we also go to bed every night at 930pm and wake up every morning at 530am to go for a 3 mile jog. After our exercise, we drive to a cold river spot about 10 minuets form my house. There we do the Wim Hof method. Once fully charged with oxygen we do 5 to 20 minuets of cold exposer. So Far So Good!
yeah 25% of your daily calories isn't fasting is it ?? so almost all your points are invalid, better luck next time
HI Mic, I follow and love most of your videos. Mostly vegan, I've tried different IF protocols (now on 16:8), including Amen Ra. Please try IF first, too many reports papers won't help you formulate an opinion. IF helps fixing one's health problems for a start. We eat too often, too much in quantity, and too much crap food. So IF gives us a break. We are naturally built to endure starvation. I think varying how often we eat is best, like, breaking the routine. Our body will adapt to IF stress (Hormesis law?) but we need to experiment it over at least 3 month.
Mmm. I eat 1200-1500 calories and have done it for the past 6 years. I maintain 184lbs at 5’7” I also workout about 2 hours a day 6 days a week and have maintains the same weight.. I am not intermittent fasting. But eat 3 meals a day. Supposedly I am in a calorie deficit.. but our bodies are amazing and our metabolisms adjusts to our calorie intake. The whole 2000 calories a day is bullshit
and you should know this with all the research you do!! Normally I like your videos but with this one I do not think you did enough research! I know A lot of people who have intermittent fasted that do not lose muscle mass but are losing body fat. When you eat food it stops your testosterone/ Slows down testosterone production as well as other hormones. The point is that your body releases chemicals to help you focus and find food and when you find food it stops the production until you need food again. Therefore when you have a large fasting periods your body is producing more hormones.
You're eating only slightly more than countries suffering from famine.
Timothy K I'll believe it when i see it. 185 lbs. at 5'7 is pretty fucking huge as well.
I agree completely, your body will adjust to your caloric intake along with taste buds. Fasting + re-feed days(high calorie) help give a good boost as well.
Veinous Well let's just say I've eaten all sorts of diets all at different calorie ranges. I use to consume around 4,500-5k cals a day 2 years ago. I weighed around 190 lbs at the time. Now I only eat around 3k cals + re-feed days, and I'm still gaining weight currently under 200 lbs.
At first dropping calories was terrible, but now it's totally worth it. I much rather eat less and gain slowly rather than overeat any day of the week. My metabolism doesn't seem to have slow down but I don't get hangry if I missed a meal for a few hours.
Of course this is a personal experience, not advice for all
I don't know if juicing most of the week is considered intermittent fasting, but I started doing that in July, and have lost 10 pounds. I had watched Fat, Sick, and Nearly...again and decided I could do a modified version of what he did. There's no way I could go without food for any length of time, but juicing for one or two meals a day was doable. I know when I'm drinking the juice that I feel happier and I actually feel a sense of well being I don't normally get from consuming regular food. Taking in concentrated nutrients seems to have a positive effect mentally and physically. And I don't think it's a case of the placebo effect. I'm unlikely to think something is working just because I want it to.
break fast.. omg it took me 23 years to realize that...
I really really really appreciate the fact checking/analysis that you do!!! You're the fucking best, Mic.
Fasting works because it's basically the opposite of insulin resistance, meaning while fasting your insulin is getting more powerful/capable at removing glucose from your blood , the next time you eat .
tried it, it was shit
What schedule were you on?
you're doing it wrong, i can my self guarantee it.
So what? Your mere opinion is meaningless.
I tried simply reducing my eating window, eating breakfast later and dinner earlier. But bear in mind that I don't need to lose weight, in fact I could happily gain some weight. The reason I did it was for better training adaptation / sport reasons and just to try it out and it was a disaster. I made a video on it.
If you're already underweight it's probably not a great idea for you at this stage. Most people gain weight as they age though, even vegans. So, it might be useful then. Also, bear in mind that for longevity it might actually be a factor. It can take a long time for some people to adapt too. It's not ideal for everyone for sure. But if you're overweight or concerned about longevity it's a very good tool.
Mic, please put water fasting on your list for possible future videos. I've tried it and have my own views... but would love to hear yours.
One of the reasons people also do IF is to reset their bodies metabolism and fix adrenal /cortisol and insulin resistant issues. It isn't just to "get ripped" or even neccessarily lose weight, although those are good benefits.
Personally what i did is to remove dinner altogether and i don't eat at evening, and to reach the same amount of cals i eat snacks during the day, usually fruits. So in my case it helps me eat healthier cos for dinner i used to eat the unhealthiest foods. Also to not eat at evening helps me build self control. So that i don't eat too much empty foods.
i ive tryed it 1 meal a day and now am on 16/8 for 2 years and its great i still eat 3 meal a day no caloric restriction all vegan but i dont work out outside the sports i do and i have not lost or gain weight but i have been 120lb for 10 years on all diets at 5,4foot.