My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
Haven't listened to.whole whole pod but can't ypu put your self in ketosis from long periods of low intensity cardio.. due to stress and life lol o do 2 hours plus on incline tread mill or dumb bell elliptical workouts .and heard it could be better then fasting alone
Extending a 24 hour fast to 36 hours is simple. Eat dinner, sleep, don’t eat the next day. Eat breakfast the following day. You sleep for a huge part of the 36 hour fast.
Exactly, I don't get hung up on 16 to 24. When I fast, I just aim for at least 16, but some days, I'll just skip a day of eating and go for 36 or more.
**The Best Fasting Length for Effective Fat Loss: Insights Beyond the 16-Hour Fast** **Key Takeaways** 1. **Extended Fasting Yields Enhanced Benefits Beyond 16 Hours:** While a 16-hour fasting period is beneficial, extending the fast to around 20 hours can further accelerate fat loss and metabolic benefits. This additional duration allows the body to shift from burning glycogen to utilizing stored fat, effectively increasing gluconeogenesis and ketone production. This metabolic switch starts as the body exhausts its glycogen stores and transitions to using stored tissues as fuel. 2. **Increased Ketone Production and Fat Burning:** Ketone production, which typically starts around the 16-hour mark, nearly doubles by 20 hours, according to studies. Ketones are produced when fat is broken down for energy, especially in those accustomed to fat-burning through ketogenic diets or regular fasting. This increase in ketones provides an energy source while supporting cognitive function and promoting a feeling of sustained energy. 3. **Insulin Levels and Hormone-Sensitive Lipase Activation:** Extended fasting reduces insulin levels, which in turn activates hormone-sensitive lipase, an enzyme that facilitates fat breakdown. When insulin is low, hormone-sensitive lipase breaks down stored fat into fatty acids and glycerol. The glycerol is then used in gluconeogenesis, creating a self-sustaining fat-burning cycle that further fuels the body’s energy needs. 4. **The Role of Autophagy in Cellular Health:** Autophagy, a cellular cleanup process, helps recycle damaged cells and promotes healthier cell regeneration. Although it is generally more prominent after 24 hours of fasting, reduced insulin from extended fasting may support some degree of autophagy by reducing mTOR activity, which is known to inhibit autophagy. This cellular renewal may help prevent aging and support overall metabolic health. 5. **Maintaining Digestive Health with Longer Fasting Durations:** After about 16 hours, digestive functions like enzyme production may slow down, and the gut’s mucosal layer may thin slightly. DeLauer recommends a careful reintroduction of food when breaking a fast, particularly for fasts lasting 20 hours or more, by starting with easily digestible foods like bone broth or lean protein to support digestive health. 6. **Timing of Fasting Based on Goals:** For individuals focusing on muscle gain rather than pure fat loss, DeLauer suggests shifting the fasting window to align with workout timing, such as fasting from morning to morning instead of evening to evening. This schedule adjustment helps optimize nutrient intake around workouts, supporting both muscle gain and fat loss goals. **Conclusion** Thomas DeLauer’s insights suggest that while 16-hour fasts offer substantial benefits, extending the fast to around 20 hours may yield even greater fat loss, enhanced ketone production, and improved metabolic health. The additional hours allow for deeper shifts in the body’s energy usage, tapping into stored fat and encouraging a more effective fat-burning cycle. For those aiming for more significant fat loss or metabolic benefits, occasionally extending fasts up to 28 hours can maximize these effects. Ultimately, the “sweet spot” between 18-20 hours offers a balanced approach, providing a powerful strategy for fat loss while still being manageable for most people.
If you travel abroad to areas where food is scarce, you will see some of the more desired physiques among the populace (not saying they are getting proper nutrition, but it's still a plus).
@ I only drink no black coffee & water in a bottle with propel or some type of electrolytes. I don’t want a single calorie from something I drink . If you’re going keto , fasting , or carnivore like me you will need some type of electrolyte imo . This diet 100 percent works I’ve done it 3 times & lost a ton . The Omad part you are not hungry , I could fast longer if I wanted , but start keto first a couple weeks then slowly go that way . Good luck
I did this for years. It’s REALLY DANGEROUS FOR WOMEN AS YOU ARE NOT ABLE TO GET THE NECESSARY VITAMINS AND MINERALS NEEDED TO SUSTAIN. MY BONES STARTED BREAKING, TEETH CHIPPING BC MY BODY LITERALLY STARTED PULLING CALCIUM AND MINERALS FROM MY BONES.
11:55 That's exactly how I do it. When I need to look shredded for photos, I do an 18 hr fast for the two days leading up to the photo shoot. It's a good trick for looking good right before a vacation or a special occasion if you're already relatively low in body fat
I usually eat in a 4 hour window every day. I train fasted. Break my fast at 1pm with 6 hardboiled eggs. And then until 5pm I try to fit in as much ground beef, berries, pomegranates, Greek yogurt 2% and honey when I have it. I will rotate in steak, chicken, mangoes, potatoes and rice but the top foods are non negotiable and the majority of my meals. My goal is to get 14-24 eggs a day but 17 seems to be my max. Whatever I do I wrap it up by 5pm. I try to do a 3 day fast once a month and occasionally do 24/48 hour fasts when Im coming off a cheat day. I feel superb and strong with this routine and love to train fasted.
@ronburgandy7571 between 1-3 hours normally. Sometimes I train in the morning which means there is up to a 4 hour gap...I DO drink high caffeine coffee before/during my workouts v.
Dam that's a lot if eggs. I hope you have backyard chickens. 😅 I try to eat at least 6 eggs daily. It's easier to eat more when it's the first food you break your fast with.
We need more people like this telling us truth! Just finished reading The 23 Former Doctor Truths by Lauren Clark. Its fascinating what they hide from society
When I did 36 h fast and a 12h eating window, I shed weight so fast I didn’t want to stop! It’s hard at first, but after 3 days, it’s good. I stopped after a month. That’s when it got hard again
Personally I've noticed even adding 1 to 2 hours in a 16hr fast really changes me. I get a boost if energy and euphoria. Suddenly all hunger is gone. I have to remember to eat lol 😂
The easiest method of extending the fasting window for me is to exercise in the AM and commit to finishing all of my chores and errands before eating. I now find that 16 hours seems kind of short and 18-20 hours to be more “normal.”
I do 17/7 Tuesday through Sunday with 2 meals a day. Sunday at 7pm to Tuesday at noon every week I do a 40+ hour fast. Once a month I go camping with scout troop where I fast from Friday at 7pm to Sunday noonish for a 40+ fast.
I used to fast one day a week (24 hours) Sunday but got too skinny. It is easy because you don't feel hungry after your body gets programmed to it . But that needs to be a day you aren't doing anything too strenuous.
Anything the Government say to eat i just do the opposite. I recommend reading “Health and Beauty Mastery” by Julian Bannett that book is a real eye opener about shocking stuff health industry is doing! I completely changed my habits
... bruh 😂 do you know what your government wants you to eat? You don't eat good meat then huh? Assuming you're a Statian have you checked your government's dietary guidelines? What a brainless conpiracy nut comment. I'm a new viewer. Is this the kind of garbage this channel promotes?
I train right before my 16 hour fast window ends. I may even surpass it by 60-90 minutes. It's difficult enough. I can't imagine lifting weights after 18 hours of fasting. The weights I am doing now are already ridiculous.
You don't change your workout time, you just don't eat right after your workout. You eat at the 20 hour mark. There is no need to load up on protein or any food after a workout because muscle protein synthesis last up to 48 hours after a workout. Trust me, your body adapts and you won't feel tired or hungry after awhile even if it happens at the start.
This was super technical but I appreciate all the science. I'm just going to watch it a few more times. I like the high level recommendations then the reasons behind it even if I don't completely understand it all.
I like alternate day fasting One day you don't worry about it or you can do a 12-hour or 16 hour fast Next day you go as low as you can up to 20 hours eat 2 meals in 4 hours I thought I would be hungry on the 4-Hour day but I'm not really
Seems to me as if this points strongly to the "eat every other day" model for strong fat loss. For a simple approach to implementing this information..
@@sam8922 I think that depends heavily on whether you are getting your resistance training sessions in no matter which day it is. Evidence suggests that if you do that, you will not suffer significant muscle loss.
Glad you mentioned how to adjust if your goal is building muscle, not necessarily weight loss. Thanks. Next hurdle is trying to fit 2200 - 2400 kcal’s into such a brief window without making myself ill in the process.
I do OMAD a few times a week. I used to do it more but since I'm exercising more, I've been hungrier and am just listening to my body. Almost a year into my journey and have lost more than a hundred pounds. My concern now is the saggy excess skin and how to tone it up. Any suggestions?
Yea I’ve had same issue, lost too much weight too fast & didn’t lift during so it’s been a few years trying to get rid of lose skin, only thing working is building muscle underneath to stretch it back but it’s extremely slow even when going at it 24/7, supposedly collagen etc but I can’t say for sure it’s working. If u figure it out let us know
20 hour fasting is really powerful. However, I would be careful with morning only eating. Eating later has some significant benefits. Fasted focus is very hard to beat. The primary reason I eat later in the day is that fact that I can code better while fasted.
Ah Krebs cycle, remember good old medical school days of memorising those components. Love difference about 16-20h fast. Thanks. Increasingly returning more and more to this channel.
Hi Thomas - have you ever done a video on the wild binges people (me) go through when breaking the fast? I mean, I can last three days, yet the proposition of mass calories is a factor in my decision not to fast in the first place. Any advice?
I had the same problem, and I’ve done multiple extended fasts, I’ve done ADF for a month or two, etc.. It was a vicious cycle, and it made fasting harder, not only because I felt as though I would binge, but also because of what I was eating (a lot of carbs). So instead of trying to push limits, I do what makes me feel good right now, and I’m doing OMAD. So far, so good. Once I feel really solid on OMAD, I’m gonna push it to 1-3 42- hour fasts per week, but I’m gonna do that slowly. I tend to push the limits up front, and it comes back to bite me.
If I finish my last meal is at 5 pm afternoon, and at 7 pm I do Glycogen depletion Workout 45-60 mins. Then go sleep at 10 or 11 pm, and next day fast 24 hours until 5 pm. Is this plan can maximize FAT OXIDATION ? Because since glycogen very low last night after exercise, I assume, I can start access fat storage early, and the result is maximum fat oxidation.
After ketosis i noticed either eating sugar or wheat flour my eye starts twitching. Before keto i thought it was stress like the drs say, just take b vitamins... Also knee & joint pain, before all that i get a small patch of eczema, as eczema grows worse the other things follow!!. Im addicted to cookies again, tonight im quitting.... this time ill be 100% its my diet
What about trying to get one gram of protein every pound you weigh in that’s small feeding window, it’s very hard and you’ll lose muscle mass which is not beneficial
Exactly my problem. I hate losing muscle and it’s almost impossible to get 180 - 190 grams of protein in a short feeding window. I could do a 100 gram whey protein shake as my best option.
@ you could try leaving it at 16 hours, and just have protein at your breakfast time, this still gives you the benefit of staying in ketosis but allows your protein levels to be at the correct level
If you're obese, you don't need much (of anything). Stick to OMAD. If you're not obese, vary your fasts, sometimes long sometimes short. That's what worked for me.
Aaack! Aside from the mild "Post Krebs Cycle Trauma" episode 😂, I LOVE the explanation of how stuff works. Very helpful. Explains why I actually am not interested in food at the 16 hour mark.
With carnivore, I find 23/1 (i.e., OMAD) to be VERY easy. Really, INSANELY easy. It's so easy and convenient that I can see it becoming a lifetime habit.
I take Creatine after my workout, which is before I break my 20 hour fast. I don't take Protein right after workout because I want to keep the calories as low as possible. Thoughts and suggestions?
appreciate tthat break down of a complex matter. Than you. small ermark: at first you did not portray the chart shown @1:59 correctly. It is wong to say that at 16h fast gluconeogenesis surpasses glycolysis. What is shown in that chart is that total gluconeogenesis from glycogen AND other sources like fat surpasses the amount of glucose created from glycogen. that means one can be sure that from hour 16 onwards fat gets used to create glucose for the basic level of blood glucose. Also, as you mentioned then, from that mark onwards ketones will rise markedly.
I just eat when I am hungry, usually ranges from 1-3pm somewhere, and then I stop eating between 8-9pm. So at absolute minimum I have an 8 hour window but it can range from 6-8 hours depending on the day. Body fat and BMI has been going down rapidly, every week it's dropped a tiny bit.
For female specific fasting and intermittent fasting advice, look up Dr Mindy Pelz. She has a very active TH-cam channel, and a recent book titled 'Fast Like a Girl'.
Tom. Thank you for intro to us 16 fast, many years ago. I cannot make it beyond 16 hrs fast. It is already Very, very difficult for a reformed very fat person to resist their fav food. Which mainly.consist of highly processed food(food science formulas). Where we keep denying to ourselves for Each and Every time we walk past our office pantry, food shops, supermarket. All these happens while we are fasting. Now you are advocating 20hr fast. Can we do it? 20hr fast is so very hard on us.
I find it easier to just do omad. It saves a lot of time and you don't need to count the hours. Just have to make sure I get enough in in that one meal.
I do about 20 hours fasts long term almost every day, I do not think all this is true anymore for me, once I got used to it, it became normal for my body, so I wont burn more fat, I will not eat less etc.etc. It simply isnt really proper fasting for my body. What it means is there should be change in terms of when you fast, and how long you fast to keep all benefits. Keep it fresh and try to surprise body here and there. But thats just my experience and opinion :-)
I've done 23 hour faster for over 5 years and I've never lost my belly fat. I realised in the beginning 16/8 wasn't good enough to lose weight for me. I'm a diabetic so I don't think that helps. I've been trying to lose my gut for years and years. Yeh I've lost alot of weight but my fit is still big too big. I think it's what I eat. I think I am allergic to beef...I'm allergic to something.
I've been using the Lumen device that tracks carb burn vs fat burn. I noticed during one of my 36 hour fasts that it would still fluctuate between majority fat burn to 50%. I was confused at this and read it was gluconeogenesis was the culprit. I was afraid because my first thought was that muscle was being burned. Now in light of fat being a possible driver of gluconeogenesis, how care I determine whether or not fat or muscle loss is driving this process?
Can someone in this comment section tell me if it is a good idea for a 36 year old man (me) that is extreemely overweight, 172 kg at 178cm, I just started doing excercise five days a week. Will doing this fast once or twice a week be beneficial to me?
Fasting works wonders, set aside autophagy and insulin sensitivity which are neither well understood or studied sufficiently to give anyone a clear picture about relevance to biochemical processes effecting overall health. Fasting is free, Fasting is safe, Fasting is well studied with regard to macroscopic understanding of pathophysiology processes. Most of this video is a compilation of regurgitated information that confuses the viewer.. for 99%!of western civilization it’s really simple.. eat less, eat less frequently period.
Is this data different if you add a workout into the mix ? 16hrs fast without a workout is the same with a 16hrs fast with a workout in terms of when gluconeogenesis starts etc ?
Maybe I'm just old-fashioned, but I would find it more helpful for my understanding to see some relevant diagrams on a whiteboard or similar, than those cute & distracting video clips.
My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
Great video! Thank you Thomas. Can you go more into depth about caring for the gut mucosal layer please? Thank you.
How many 20hr fasts a week?
Haven't listened to.whole whole pod but can't ypu put your self in ketosis from long periods of low intensity cardio.. due to stress and life lol o do 2 hours plus on incline tread mill or dumb bell elliptical workouts .and heard it could be better then fasting alone
Extending a 24 hour fast to 36 hours is simple. Eat dinner, sleep, don’t eat the next day. Eat breakfast the following day. You sleep for a huge part of the 36 hour fast.
It's even simpler than that - just skip one day of eating
Exactly, I don't get hung up on 16 to 24. When I fast, I just aim for at least 16, but some days, I'll just skip a day of eating and go for 36 or more.
But I can't sleep thinking about food. 😭
A simple trick is eat evening meal to finish earlier eg 6pm and delay lunch as late eg 2pm helps me complete easy 20h, I do this around once a week
@@chewiewinsu do it for weight loss ?
**The Best Fasting Length for Effective Fat Loss: Insights Beyond the 16-Hour Fast**
**Key Takeaways**
1. **Extended Fasting Yields Enhanced Benefits Beyond 16 Hours:**
While a 16-hour fasting period is beneficial, extending the fast to around 20 hours can further accelerate fat loss and metabolic benefits. This additional duration allows the body to shift from burning glycogen to utilizing stored fat, effectively increasing gluconeogenesis and ketone production. This metabolic switch starts as the body exhausts its glycogen stores and transitions to using stored tissues as fuel.
2. **Increased Ketone Production and Fat Burning:**
Ketone production, which typically starts around the 16-hour mark, nearly doubles by 20 hours, according to studies. Ketones are produced when fat is broken down for energy, especially in those accustomed to fat-burning through ketogenic diets or regular fasting. This increase in ketones provides an energy source while supporting cognitive function and promoting a feeling of sustained energy.
3. **Insulin Levels and Hormone-Sensitive Lipase Activation:**
Extended fasting reduces insulin levels, which in turn activates hormone-sensitive lipase, an enzyme that facilitates fat breakdown. When insulin is low, hormone-sensitive lipase breaks down stored fat into fatty acids and glycerol. The glycerol is then used in gluconeogenesis, creating a self-sustaining fat-burning cycle that further fuels the body’s energy needs.
4. **The Role of Autophagy in Cellular Health:**
Autophagy, a cellular cleanup process, helps recycle damaged cells and promotes healthier cell regeneration. Although it is generally more prominent after 24 hours of fasting, reduced insulin from extended fasting may support some degree of autophagy by reducing mTOR activity, which is known to inhibit autophagy. This cellular renewal may help prevent aging and support overall metabolic health.
5. **Maintaining Digestive Health with Longer Fasting Durations:**
After about 16 hours, digestive functions like enzyme production may slow down, and the gut’s mucosal layer may thin slightly. DeLauer recommends a careful reintroduction of food when breaking a fast, particularly for fasts lasting 20 hours or more, by starting with easily digestible foods like bone broth or lean protein to support digestive health.
6. **Timing of Fasting Based on Goals:**
For individuals focusing on muscle gain rather than pure fat loss, DeLauer suggests shifting the fasting window to align with workout timing, such as fasting from morning to morning instead of evening to evening. This schedule adjustment helps optimize nutrient intake around workouts, supporting both muscle gain and fat loss goals.
**Conclusion**
Thomas DeLauer’s insights suggest that while 16-hour fasts offer substantial benefits, extending the fast to around 20 hours may yield even greater fat loss, enhanced ketone production, and improved metabolic health. The additional hours allow for deeper shifts in the body’s energy usage, tapping into stored fat and encouraging a more effective fat-burning cycle. For those aiming for more significant fat loss or metabolic benefits, occasionally extending fasts up to 28 hours can maximize these effects. Ultimately, the “sweet spot” between 18-20 hours offers a balanced approach, providing a powerful strategy for fat loss while still being manageable for most people.
Cheers !
but drinking enough water right? and maybe magnesium?
Excellent, thank you!
I only fast for the money saving benefit of not buying food 😂
Improvise. Adapt. Overcome. 🫵
If you travel abroad to areas where food is scarce, you will see some of the more desired physiques among the populace (not saying they are getting proper nutrition, but it's still a plus).
I think that's called starvation.
@@chadhammonds7789 You don't make it to 30 if you are starving. It's more like surviving on a low caloric intake.
It's a win win!
Love you, Thomas. My brain hurts though. Can you make a secondary channel called Thomas DeLauer for Dummies?
I do Omad/24 hr fast & I’ve lost 60 pounds in 9 weeks . I feel amazing & not even hungry
What liquids do you take during your fast? I haven't tried OMAD before, and I workout first thing in the morning at 6 a.m.
@ I only drink no black coffee & water in a bottle with propel or some type of electrolytes. I don’t want a single calorie from something I drink . If you’re going keto , fasting , or carnivore like me you will need some type of electrolyte imo . This diet 100 percent works I’ve done it 3 times & lost a ton . The Omad part you are not hungry , I could fast longer if I wanted , but start keto first a couple weeks then slowly go that way . Good luck
I did this for years. It’s REALLY DANGEROUS FOR WOMEN AS YOU ARE NOT ABLE TO GET THE NECESSARY VITAMINS AND MINERALS NEEDED TO SUSTAIN. MY BONES STARTED BREAKING, TEETH CHIPPING BC MY BODY LITERALLY STARTED PULLING CALCIUM AND MINERALS FROM MY BONES.
Thomas you are never condescending. You are very personable!!
11:55 That's exactly how I do it. When I need to look shredded for photos, I do an 18 hr fast for the two days leading up to the photo shoot. It's a good trick for looking good right before a vacation or a special occasion if you're already relatively low in body fat
I usually eat in a 4 hour window every day.
I train fasted. Break my fast at 1pm with 6 hardboiled eggs. And then until 5pm I try to fit in as much ground beef, berries, pomegranates, Greek yogurt 2% and honey when I have it. I will rotate in steak, chicken, mangoes, potatoes and rice but the top foods are non negotiable and the majority of my meals.
My goal is to get 14-24 eggs a day but 17 seems to be my max. Whatever I do I wrap it up by 5pm.
I try to do a 3 day fast once a month and occasionally do 24/48 hour fasts when Im coming off a cheat day.
I feel superb and strong with this routine and love to train fasted.
How many hour after you train are you eating food?
@ronburgandy7571 between 1-3 hours normally. Sometimes I train in the morning which means there is up to a 4 hour gap...I DO drink high caffeine coffee before/during my workouts v.
Do you take any pre-workout or BCAA? Do they break fasting?
@@2306zazo I drink a 20 oz coffee with one or two espresso shots in there.
Dam that's a lot if eggs. I hope you have backyard chickens. 😅
I try to eat at least 6 eggs daily. It's easier to eat more when it's the first food you break your fast with.
We need more people like this telling us truth! Just finished reading The 23 Former Doctor Truths by Lauren Clark. Its fascinating what they hide from society
thanks
What were some things you learned from that book?
When I did 36 h fast and a 12h eating window, I shed weight so fast I didn’t want to stop! It’s hard at first, but after 3 days, it’s good. I stopped after a month. That’s when it got hard again
Body is a bitch, it adapts very quickly 😂
Hard as in your member?
Personally I've noticed even adding 1 to 2 hours in a 16hr fast really changes me. I get a boost if energy and euphoria. Suddenly all hunger is gone. I have to remember to eat lol 😂
Just keep going until you're finally hungry.
Currently experiencing this at my 18th hour, right now.
The easiest method of extending the fasting window for me is to exercise in the AM and commit to finishing all of my chores and errands before eating. I now find that 16 hours seems kind of short and 18-20 hours to be more “normal.”
I do 17/7 Tuesday through Sunday with 2 meals a day. Sunday at 7pm to Tuesday at noon every week I do a 40+ hour fast. Once a month I go camping with scout troop where I fast from Friday at 7pm to Sunday noonish for a 40+ fast.
I used to fast one day a week (24 hours) Sunday but got too skinny. It is easy because you don't feel hungry after your body gets programmed to it . But that needs to be a day you aren't doing anything too strenuous.
i do 24 hours everyday, maintaining weight then is hard, but i like it!
Can i have apple cider vinegar and coffee when fasting?
Yes, and you probably should
Yes!! Black coffee though
Anything the Government say to eat i just do the opposite. I recommend reading “Health and Beauty Mastery” by Julian Bannett that book is a real eye opener about shocking stuff health industry is doing! I completely changed my habits
I got it, truly a good book
... bruh 😂 do you know what your government wants you to eat? You don't eat good meat then huh? Assuming you're a Statian have you checked your government's dietary guidelines? What a brainless conpiracy nut comment. I'm a new viewer. Is this the kind of garbage this channel promotes?
I train right before my 16 hour fast window ends. I may even surpass it by 60-90 minutes. It's difficult enough. I can't imagine lifting weights after 18 hours of fasting. The weights I am doing now are already ridiculous.
Because it's nonsense. I've tried all these belly fat hacks. They're bs unless you're enhanced on trt, semiglutides, or other compounds
You don't change your workout time, you just don't eat right after your workout. You eat at the 20 hour mark. There is no need to load up on protein or any food after a workout because muscle protein synthesis last up to 48 hours after a workout. Trust me, your body adapts and you won't feel tired or hungry after awhile even if it happens at the start.
Thanks Thomas, this is great! I love 20 hr IF
This was super technical but I appreciate all the science. I'm just going to watch it a few more times. I like the high level recommendations then the reasons behind it even if I don't completely understand it all.
Love how tgis showed up as im breaking my 36hr fast. After 24hrs it actually becomes easier. I actually end up pushing it to 40hrs.
Great news and a great explanation!
I like alternate day fasting
One day you don't worry about it or you can do a 12-hour or 16 hour fast
Next day you go as low as you can up to 20 hours eat 2 meals in 4 hours
I thought I would be hungry on the 4-Hour day but I'm not really
Seems to me as if this points strongly to the "eat every other day" model for strong fat loss. For a simple approach to implementing this information..
Strong muscle loss too because the deficit will be extreme
@@sam8922 I think that depends heavily on whether you are getting your resistance training sessions in no matter which day it is. Evidence suggests that if you do that, you will not suffer significant muscle loss.
Glad you mentioned how to adjust if your goal is building muscle, not necessarily weight loss. Thanks. Next hurdle is trying to fit 2200 - 2400 kcal’s into such a brief window without making myself ill in the process.
I do OMAD a few times a week. I used to do it more but since I'm exercising more, I've been hungrier and am just listening to my body. Almost a year into my journey and have lost more than a hundred pounds. My concern now is the saggy excess skin and how to tone it up. Any suggestions?
cosmetic surgery
Get your goal weight first but one thing that will help is building muscle -- everywhere on your body.
Yea I’ve had same issue, lost too much weight too fast & didn’t lift during so it’s been a few years trying to get rid of lose skin, only thing working is building muscle underneath to stretch it back but it’s extremely slow even when going at it 24/7, supposedly collagen etc but I can’t say for sure it’s working. If u figure it out let us know
@@jjjames6894 i mean i wasn't lying to you guys. Plastic surgery, be happy it's even a thing.
Add in some dry fasting days here and there
So if I stop eating on a Saturday at 3pm I can eat again 7pm on the Sunday. That seems doable.
20 hour fasting is really powerful. However, I would be careful with morning only eating. Eating later has some significant benefits.
Fasted focus is very hard to beat. The primary reason I eat later in the day is that fact that I can code better while fasted.
Ah Krebs cycle, remember good old medical school days of memorising those components. Love difference about 16-20h fast. Thanks. Increasingly returning more and more to this channel.
Great explanation. 👍 👍
🎉 Always love the content. Keep it up.
Great information especially the science behind it :D Thanks!
When I cut I just do OMAD in my non lifting days which equals 3-4 24h+ fasting days / week. Been great way to cut without doing any calorie counting
Hi Thomas - have you ever done a video on the wild binges people (me) go through when breaking the fast? I mean, I can last three days, yet the proposition of mass calories is a factor in my decision not to fast in the first place. Any advice?
I had the same problem, and I’ve done multiple extended fasts, I’ve done ADF for a month or two, etc.. It was a vicious cycle, and it made fasting harder, not only because I felt as though I would binge, but also because of what I was eating (a lot of carbs). So instead of trying to push limits, I do what makes me feel good right now, and I’m doing OMAD. So far, so good. Once I feel really solid on OMAD, I’m gonna push it to 1-3 42- hour fasts per week, but I’m gonna do that slowly.
I tend to push the limits up front, and it comes back to bite me.
Break your fast with protein & fat.
If I finish my last meal is at 5 pm afternoon, and at 7 pm I do Glycogen depletion Workout 45-60 mins. Then go sleep at 10 or 11 pm, and next day fast 24 hours until 5 pm. Is this plan can maximize FAT OXIDATION ? Because since glycogen very low last night after exercise, I assume, I can start access fat storage early, and the result is maximum fat oxidation.
After ketosis i noticed either eating sugar or wheat flour my eye starts twitching. Before keto i thought it was stress like the drs say, just take b vitamins...
Also knee & joint pain, before all that i get a small patch of eczema, as eczema grows worse the other things follow!!. Im addicted to cookies again, tonight im quitting.... this time ill be 100% its my diet
What about trying to get one gram of protein every pound you weigh in that’s small feeding window, it’s very hard and you’ll lose muscle mass which is not beneficial
Exactly my problem. I hate losing muscle and it’s almost impossible to get 180 - 190 grams of protein in a short feeding window. I could do a 100 gram whey protein shake as my best option.
@ you could try leaving it at 16 hours, and just have protein at your breakfast time, this still gives you the benefit of staying in ketosis but allows your protein levels to be at the correct level
If you're obese, you don't need much (of anything). Stick to OMAD. If you're not obese, vary your fasts, sometimes long sometimes short. That's what worked for me.
Aaack! Aside from the mild "Post Krebs Cycle Trauma" episode 😂, I LOVE the explanation of how stuff works. Very helpful. Explains why I actually am not interested in food at the 16 hour mark.
With carnivore, I find 23/1 (i.e., OMAD) to be VERY easy. Really, INSANELY easy. It's so easy and convenient that I can see it becoming a lifetime habit.
I take Creatine after my workout, which is before I break my 20 hour fast. I don't take Protein right after workout because I want to keep the calories as low as possible.
Thoughts and suggestions?
appreciate tthat break down of a complex matter. Than you.
small ermark: at first you did not portray the chart shown @1:59 correctly. It is wong to say that at 16h fast gluconeogenesis surpasses glycolysis. What is shown in that chart is that total gluconeogenesis from glycogen AND other sources like fat surpasses the amount of glucose created from glycogen. that means one can be sure that from hour 16 onwards fat gets used to create glucose for the basic level of blood glucose. Also, as you mentioned then, from that mark onwards ketones will rise markedly.
I just eat when I am hungry, usually ranges from 1-3pm somewhere, and then I stop eating between 8-9pm. So at absolute minimum I have an 8 hour window but it can range from 6-8 hours depending on the day. Body fat and BMI has been going down rapidly, every week it's dropped a tiny bit.
Can you make a video on how to extend fasting time I always have a hard time getting past 10-12 hrs let alone getting to a 16 hr fast
Thomas , do you still support LMT since knowing there is maltodextrin in the electrolytes?
The teal coloured tshirt was too bright. I'm offended. Great video.
the style of the video reminds me of OG thomas vids, i míss when he used to cook xD
Agreed this feels like a video they released from the archives
Would this apply to women in perimenopause?
Great question!!
For female specific fasting and intermittent fasting advice, look up Dr Mindy Pelz. She has a very active TH-cam channel, and a recent book titled 'Fast Like a Girl'.
No. Women need to vary their fast, especially perimenopausal women.
why don't we eat small meal before training, big one after , in the meantime just drink vitamins , tea and magnesium before bed.
Tom. Thank you for intro to us 16 fast, many years ago. I cannot make it beyond 16 hrs fast. It is already Very, very difficult for a reformed very fat person to resist their fav food. Which mainly.consist of highly processed food(food science formulas). Where we keep denying to ourselves for Each and Every time we walk past our office pantry, food shops, supermarket. All these happens while we are fasting. Now you are advocating 20hr fast. Can we do it? 20hr fast is so very hard on us.
16/8 for over a decade. Abs of steel.
Looking Younger - You did Something That Works
Seed is just to expensive!
I have been doing keto with greens and very low carb for awhile. I seem to be developing more glucose than ketones. Any ideaS?
Is this type of fasting good for type 2 diabetics?
36 hour fasts are my go-to.
I find it easier to just do omad. It saves a lot of time and you don't need to count the hours. Just have to make sure I get enough in in that one meal.
I hit the gym at night so 8pm to 1pm works for me
Is for water fast only? Or a combination of water and bone broth? Any workouts recommend it while fasting?
No need to go beyond 16 if you resistance train towards the end of your fast. The weight training makes up the 4 xtra hours
Doesn’t lower insulin mean higher cortisol? Isn’t that bad for anyone with adrenal fatigue?
Do you guys eat like 2 big meals in the smaller time frame? How do you fit enough protein in?
Eat steak, Salmon, hard boiled eggs, Greek yogurt, and drink whey protein split up in the 2 meals. Something like that.
Why do people that cover their tummy’s get belly fat? Bikini 👙 girls have flat stomachs and other swimwear got belly fat.
So...if I have an early AM workout, should I not eat protein after and push the fast?
How about doing the 28hour fasting allowing only fats?
So we're supposed to fast for 18-20 hours then eat our weight in protein?
I do about 20 hours fasts long term almost every day, I do not think all this is true anymore for me, once I got used to it, it became normal for my body, so I wont burn more fat, I will not eat less etc.etc. It simply isnt really proper fasting for my body. What it means is there should be change in terms of when you fast, and how long you fast to keep all benefits. Keep it fresh and try to surprise body here and there. But thats just my experience and opinion :-)
How am I supposed to hit my protein goal in such a short time span? I need 180-200g of protein.
not ship to Brazil?
If it's 28 hours for your brain using glucose on a normal diet how long is it using glucose on a keto diet?
Thank you.
Should I still do strength training and cardio while in a 24 hr fast ?
I've done 23 hour faster for over 5 years and I've never lost my belly fat. I realised in the beginning 16/8 wasn't good enough to lose weight for me. I'm a diabetic so I don't think that helps. I've been trying to lose my gut for years and years. Yeh I've lost alot of weight but my fit is still big too big. I think it's what I eat. I think I am allergic to beef...I'm allergic to something.
I've been using the Lumen device that tracks carb burn vs fat burn. I noticed during one of my 36 hour fasts that it would still fluctuate between majority fat burn to 50%. I was confused at this and read it was gluconeogenesis was the culprit. I was afraid because my first thought was that muscle was being burned. Now in light of fat being a possible driver of gluconeogenesis, how care I determine whether or not fat or muscle loss is driving this process?
Great video! Thank you Thomas. Can you go more into depth about caring for the gut mucosal layer please? Thank you.
Do you start your fasting time right after your last meal or after it's digested??
Right after the meal.
Thanks
Right after the final swallow.
I pushed it to 20 hrs and ate dinner at 2am!
Can someone in this comment section tell me if it is a good idea for a 36 year old man (me) that is extreemely overweight, 172 kg at 178cm, I just started doing excercise five days a week. Will doing this fast once or twice a week be beneficial to me?
Thomas has a higher pitched voice today
How about breaking fast with a bit of acv?
Is a protein ahake breaking a fast? Do you recommend ACV after one?
Yes
No
@@SquatchWatcher ty lol why no ACV? The acid breaks down the protein?
@@iamwhoyousayiam6773 I would do ACV along with TBSP of Olive Oil upon waking or before before a meal, not after. That's just me
Dp you recommend 18/6 fasting daily except weekends ? If not why?
I always knew IF is silly for inexperienced fasters unless theyre following rigorous keto.
I have an eating disorder and cave in at 16. Tips on how to go farther?
Fasting works wonders, set aside autophagy and insulin sensitivity which are neither well understood or studied sufficiently to give anyone a clear picture about relevance to biochemical processes effecting overall health. Fasting is free, Fasting is safe, Fasting is well studied with regard to macroscopic understanding of pathophysiology processes. Most of this video is a compilation of regurgitated information that confuses the viewer.. for 99%!of western civilization it’s really simple.. eat less, eat less frequently period.
Is this data different if you add a workout into the mix ? 16hrs fast without a workout is the same with a 16hrs fast with a workout in terms of when gluconeogenesis starts etc ?
I only eat from 4-7 pm so I fast 21 hours every day
I’ve done 16/8 for 12 yrs..
Can you accelerate this say by instead of going 20 hours, working out at like hour 15 and demanding more energy from your body
What about cortisol
Ive been trying rolling 36/48s
I get headaches if i dont eat. Most the time i can only manage 18/6.
"Brand new 2020 study?" 😮
🔥
Great
How many 20hr fasts a week?
I fast for atleast 5 days a week for 19 hours a day or over
Maybe I'm just old-fashioned, but I would find it more helpful for my understanding to see some relevant diagrams on a whiteboard or similar, than those cute & distracting video clips.
I fasted for two months , probably overdid it tbh .
Yeah, I do one 24hr fast a week and usually only make it to 21-22 hours lol
You know I hear if you just stop eating like at all you’ll drop weight even faster.