If you care to get the full version of this content and be assured you get ahold of me if you have questions (plus a series of other benefits), consider joining the Insiders: bit.ly/PhysionicInsiders **AMENDMENTS:** 1. Cortisol levels may have been elevated in the 3 Meals a Day condition, because of the time of day blood was taken for testing (morning - which is known to have elevated cortisol in the morning). Credit: Eduardo Amengual. 2. If blood pressure readings were taken at different times (morning for 3 Meals a Day condition and evening for OMAD), that may explain the blood pressure differences. Credit: Bill Strahan.
@@hisairness28 "So on omad you would be protein deficient? Is he right?" From evolutionary perspective this seems rather unlikely. But I suspect all those studies were not done on the type of diet we as primarily hunters evolved on...
I’ve been doing OMAD for over 4 years. My labs have literally never been better. I’m shocked by the lipid results from this study. My LDL and triglyceride levels have literally never been lower, and my HDL never higher. But ultimately, it works for me because I’ve always been one of those folks that can’t stop eating once they start. As long as I don’t start eating, I don’t really get hungry. I’m 100% sure that it doesn’t work for everyone, but for me, it’s been the only diet/lifestyle that has actually kept me healthy in my entire adult life.
If you have time, I would love to know what you eat in that meal, is it first course, main course, dessert? Because I am inclined to do that so that I am probably eating a normal days food in one meal. Namaste 🙏
Been on OMAD for a year now, 213 to 158 pounds. 5.2 A1c to 5.1, triglycerides 90 to 44! LDL 154 to 131, HDL 54 to 66, total cholesterol 226 to 206. All lipid markers and metabolic improved with the weight loss, even blood pressure, I was diagnosed with hypertension. Cortisol to DHE ration heard is another important marker for good health, being in a fasted state I've heard increases Cortisol?! But so far OMAD has definitely helped, and this is without exercise! Planning on putting on 10 pounds of muscle, to be continued.
"you can't outrun a bad diet" they say and your experience confirms it in a positive way. Throw in a daily 30 min brisk walk or gentle sports and you'll make and your health will go through the roof according to various studies. I'm very impressed by your results!
Jesus (Great name!) good stats but I was wondering, with the OMAD eating regiment, what does your diet consist of? (Keto, carnivore, Ketovore? What?) Kudos to you bro! Keep up the good work!
@@filipinoblackpill6194 "Even at 16:8 fasting im losing too much weight i want to maintain my muscle mass" Do you actually *know* what your fat and muscle mass are? Also, what are you eating in that 8h window?
My omad meal and overall the best Ive ever felt: 500g beef,4 eggs(sometimes swap 4 eggs for can of fatty mackrell), 1 avocado, 1 banana,1 apple,10 prunes,1 orange, 70g dark chocolate, 1.5 TBS nutritional yeast, half a carrot,3 dl of orange/grapefruit juice supplemented: d3+k2 5000/200 mcg, 2g taurine, 1.5g omega3, coq10, 10g glycine,, spices: 2.5 TBS onion powder, chili to taste on beef, 1.5 TSP salt, applecider vinegar 2-3TBS after the meal. So far this Is my best OMAD meal and 0 digestion issues or crashes afterwards, around 2200-2500 kcal, 100-150g fat, 120-140g protein, rest carbs. Omega 3 with the meal, and avocado seems to make me feel great If I have that added to the meal, and not so much If I skip It. Early in the day I drink coffee and herbal teas with matcha greentea powder(supplement magnesium sometimes). After in the evening Decaff and herbal teas(mag supp sometimes). Darkchocolate,matcha,prunes are non negotionable for me, Makes me feel great (epicatechins) and omega3 with the meal for triglycerides with such a fatty meal. Also somedays I may do 21/3, break fast with some mackrell/4 eggs, then 2hours later have my big meal, works very well as well and not as restrictive, can even break it earlier 16/20 hour mark). I swear this makes much more sense than just eating OMAD strictly, like our hunter gatherer ancestors, having a small lowcarb meal to break the fast earlier but small enough that Its not really a meal but a snack (200-350 kcal) and 0 carbs strictly with the meal.
I've been doing Omad for 4 years and these results are in line with my own. I did not lose weight (controlled my calories as I'm already thin) and my ldl chloresterol has gone up, whereas my triglicerides have gone down. I measure BG after some meals out of curiosity and I do find my BG on the high side when I eat a lot of carbs. This was not as much the case before I started doing Omad and did 2 meals a day. However my fasting BG and A1C have gone down substantially. To avoid BG spikes I try to avoid high glycemic foods. I'm still not sure how worried I should be about the elevated LDL. Overall I feel amazing, have tons of energy, super clear skin and am never sick, where before I started doing Omad I was much more average on these parameters.
Higher blood pressure and heart rate is almost surely because of higher cortisol levels. I actually did OMAD and it really took a month or 2 before my body got used to it. Once I got used to OMAD. I struggled alot less, also mentally. Most of the positive effects of OMAD still seems to be due to CA. I'm now doing 2MAD and it is alot easier. My blood bio markers are still great. 3MAD got my grandparents to age 90+. But they ate 6am,12am,6pm+hard farm work. I think the snacking between meals and the sugar drinks that keep blood sugar high are probably really bad for your health.
Yep… it is not just a matter off omad vs 2mad vs 3mad… it is the time of feeding, the snacks, the quality of food and type of work you do. I tryed different windows and settled with 2mad here. A gentle breakfast at 6:30am and a nutritive lunch at 12:30 and that’s all. If i do need to work till late at night i’ll add a spoon/capsule of tcm arround 16-17PM to make me work hard until late night…
Have done OMAD for 75 days, lost 50 lbs. I eat about 2000 calories/ketovore between 5-6 pm. No breakfast or lunch. Love dinner time now. Easy peasy. I have 15 -20 lbs to go. Consistently in ketosis. NO real exercise in that time either...and I'm an exercise physiologist.
@Rich Steele I eat mostly meats, I also eat cheese and drink milk. I prepare a great steak dinner or chicken wings or chicken thighs or ground beef, whatever...throw in some eggs too and I am good to go. Occasionally asparagus, peas, mushrooms too.
Been doing this for 2 years now... and all I can say is... It's a life changer... Performances and Aesthetics are really really helping me out especially my recovery after some High Intense Workout in terms of Gymnastics and Calisthenics... I'm also in KetoCarnivore,... I do 23 hour fast including a fasted workout and eat 15 eggs a day and some meat not more than 200g or less of those and had some cheats like once a week or once a month by having drinks with my Father and that's it... I can tell you that I've never had this strength and performance like I was in the 20s... Wish I've known this way back when I was younger
@@AgeOfGoldenSilence when eating eggs, i usually go between 3 and 8, sometimes daily for weeks. Been doing this the last ~20 years. It is pretty safe, as long as your eggs are from healthy birds. ( for long term egg munchies 🙃)
I would like to see a test like this with the test subjects eating OMAD on Carnivore vs eating OMAD on a standard diet to see if there are differences. I eat OMAD on Carnivore because I have conditions that are greatly affected by blood sugar.
OMAD would be hard on a standard high carb diet. As four hours later you'd be craving more carbs. On the other hand, A high fat, medium protein, low carb meal would keep you satiated all day, with less hunger wearing away at your determination to stick with the program. Eventually after a few weeks, maybe a month you'll be fully adapted and temptation will be history.
I've been using omad for the last couple month. It works very weird for me. What i've noticed is that if I eat say 2000 calories for 1 week my weight stays steady. I then went to 3000 calories and the same. Steady weight. I'm now on 3500+ calories and the same. No weight change. It seems like my body doesn't store fat during OMAD? I can almost eat anything and my weight doesn't climb? I'm not complaining. I love food and enjoy that I can basically binge each evening and feel very satiated. Small meals all day just make me feel ravenous all day.
I have been doing extremely strict OMAD from the first week of February, basically eating in a 30-40 minute window (never after 5pm), to try to cope with my desire to binge all day and the weight gain that came with that. I am eating the biggest garbage imaginable in herculean amounts, like the biggest Dominos pizza by myself and a vat of ice cream. As of this moment I have lost 33lbs since I started doing it (I was 293 pounds before) and the other big benefit is that I do not think about food at all outside of my meal, which has been such a welcome mental relief. I did bloodwork two weeks ago and my LDL is very slightly elevated and triglycerides just below being elevated. Suprisingly my blood sugar is lower than it was 3 years ago when I was 231 pounds and moving a whole lot more (now 90, before just below 100). The biggest downsides I have noticed are being too alert at night if I have had my meal too early in the day and terrible acid reflux.
I owe my health to OMAD with low carbs. It's not recommend it to anyone who does not have extra body fat, but if you want to drop that weight in the easiest way possible then do OMAD, Just make sure the meal is fabulous. Nearly 3 years ago, I ended my fatty liver, pre T2D, dropped 5 medications, lost belly fat, lowered my weight from 254lb to 204lbs. I ate more meat, fish, eggs and diary, with greens. After the first 4 horrible days I was no longer hungry. I put this down to the fact that I was buring body fat efficiently. Having followed an almost annual carlorie controlled diet from the age of 13, I just got steadily more heavy and unwell. As of now my weight is a little lower, but still off - unlike all calorie controlled diets. I am fitter and more healthy. I now have 2 meals per day, but still restrict the carbs. I am 64. My weight is lower than it was 30+ years ago. I only ish then I had know about lo carb fasting decades ago. All that calorie counting - I lost the weight of a donkey only to end up overweight and very ill. Low Carb Fasting is the easiest way to diet, and maintain the loss.
My dad has been been doing OMAD since he was in his early twenties just by habit since he loves to work. He’s 60 now and he looks like he just turned 50 hell maybe late 40s
If what you say is true, then your father also has severe insulin resistance from OMAD. And possibility suffering from severe type 2 diabetes. I did OMAD and got metabolic syndrome because of it. I had to switch to eating more meals per daily to get better. OMAD destroyed my life
OMAD anecdotal report. I am obese and have been for most of my life (12 y.o. +). Name a diet and I've tried it. I finally tried OMAD. OMG! I started losing weight like I never did before. I ate at ~18:00 with the family and ate what the family ate till satiety. I drank wine. I had dessert. If I deviated and ate a second non-keto meal, regardless of content, I'd gain weight back. It got me thinking. I've read that one needs to shift from a "sugar burning" metabolism to a "fat burning" metabolism to lose weight. I think the fasting got me into ketosis and I was not secreting much insulin; I was burning fat. I think when I ate a snack that was more CHO instead of keto, I secreted more insulin and shifted to a sugar burning metabolism. Since insulin is a storage hormone, it stored those "extra" calories as fat. It seemed to me the lower CHO/keto diet with an OMAD approach kept me from secreting insulin for more of the day; so I did not store more calories as fat. Does that seem like a reasonable hypothesis?
When I do speak of my OMAD choice, I'm looked at as if there's something psychologically wrong with me, and at times had my doctor refer me to mental health. It's comforting to know there's others that do OMAD too.
Love your work and I appreciate the great education. I’m 58 and I supplement all my macros and creatine (20g/day). I’ve had four concussions and was diagnosed with “multiple cortical defects “ in both frontal lobes. Additionally, I supplement glynac, taurine, methylene blue and a series of mushroom treatments (turkey tail, reishei lions mane corgyceps and chaga). I exercise pretty aggressively but am careful not to overdo it. I’m keto as well and have more energy than ever before. I’ve watched everything you’ve done and supplement based off of your work and what I know from my undergrad in Food Science and Human Nutrition. Just saying thanks.
thanks for this great video. Very instructive, and entertaining as well. On minute 46:50 there is a pair of graphics that seem inconsistent. The hourly values are almost iqual for 2/3 of the day, and way higher for the 3 meal group on the other 1/3 of the day. That means the daily values should be consistently higher for the 3 meal group.
I agree - I actually thought the same and double checked before I made this video, but it's apparently accurate. The only explanation I have is that the 24 hour measure was done with a smaller sample size than the day 5 - 11 measures, so possibly with more participants you might get a difference, but honestly, I'm not convinced of my own point.
Thanks for this really great comprehensive analysis of many parameters. I'm more in the 3-6hr IF camp + some longer fasts: 1-2days . I tried doing OMAD a long time ago for 3 days. 1st day I vomited, 2nd day same thing happened, 3rd day I didn't because I cut back to around 70% of daily calories for that 1 hr eating window. I have no idea how ppl can eat the same no. of calories as a 3x a day person without getting sick or feeling bloated. So I think study structure needs to be changed. The other issue is that around 6-8wks or so, you will start to plateau due to basal metabolic rate adjustment + lower body weight (so you need less calories/day) so by 10 -14wks both control and experimental groups will experience less weight loss and other parameters will be affected too.
You dont have to do strictly 24 hr omad, break the fast earlier 16/20/22 hr marker, with a small LOWCARB snack (200-400 kcal) and then have your 2nd biggest meal at the 24 hour marker . I swear that this is alot more flexible and makes more sense, try to aim for OMAD If you feel great tho.
Except the nausea/vomiting, i had a bad experience too with 1MAD and totally agree with the slowing metabolism as an adaptation. I switch to 2MAD/3MAD + 36 to 48h fast a week with a low carb (less than 100gr) diet. I really see a difference. All the excess are bad. Too many or too few are bad. The key is the equilibrum (without sticking dead in the middle but oscillating around) and it is a state that no one except ourselves intimely and individualy must discover and respect. It's a question a wisdom and moderation.
I listened through the whole video. Which is quite good. I really like the summary in the end which I didn’t expect these days because of all these insider business.
Thanks for that whole analysis. Some of the stats I've wondered about for a while. Certainly interested in more studies comparing different types of fasting to a more regular eating pattern and where they maintain their weight, and measuring things like insulin, blood glucose, cholesterol, ldl, cortisol, autophagy, blood pressure and so forth during the whole day. I wonder if we'll see any significant differences overall.
I started doing OMAD a few months ago i was at my highest weight 120kg at 154cm height . I dont do any exercise , nor do i fast I still sip my diluted juice , and i still drink instant coffee 3 x for wud wuld be meal times im now 88kg n still going :D
Yes, keto diet, fasting and so on all causes insulin resistance. But that is different from the standard insulin resistance. I've seen the biology explanation why but I can't remember now. I think Ivor cummings once explained why but there is nothing to worry about is just temporary
@@videogazer801 No. I checked by fasting glucose level and is below 10% percentile on the low side. So that is why you are not insulina resistent according to the diagnosis of it. But if you do a glucose tolerant test while on keto your glucose will go much higher which is makes sense because blood is exploding ketone bodies everywhere so is biologically impossible to respond to glucose the latter would mean something is wrong you stop and stop producing keto bodies and you've now lost 30 to 50 pounds of fat now your fat cells are not increasing you insulin resistance anymore your liver cells are not drowning in sugar and fructosr and now your body is insulin sensive once again. Do you get it now ?
FYI, I recently had blood lipid panal. In the past I didn't fast before the blood draw. This time I fasted overnight and until the after noon. All my numbers, HDL, LDL, triglycerides were definitly higher. this is something like the long fast before the evening meal on OMAD diet in the study you presented. I did a brief search on internet for studies or other info on fasting and longer fasts before draw for lipid panal. Seems this may be a common response. And, apparently. in some countries doctors aren't recommending fasting at all before this test under most circumstances.
Im only part way through this deep dive. But i wanted to express my thanks for this topic. I wonder if macros influence impact though and also the tike window and exercise reschedule (i.e. workout judt before breaking a fast to improve insulin sensitivity and "prime the muscles" to receive the nutrition). I also wonder if there is any research on cyclical OMAD vs daily? Finally, whilst these deep dives are brilliant, i always appreciate the conclusions when they include actionable take home messages to implement evidence based lifestyle changes to improve my health and the health of loved ones 🙏
There is something wrong in those studies. It has been observed practically that OMAD not just increases HDL and reduces triglycerides but it drastically reduces (optimizes) Blood Pressure and brings blood sugar within range. But I am not talking about one or two months OMAD but at least one year OMAD. It also depends on, what persons eats in OMAD. Some people eat tooooo much fat and meat; and eat over 1200 Cal, and do not walk/exercise. That offsets benefits of OMAD. Successful OMAD is a Compete Set: 1- OMAD (eat Good low carb food but not too much). Max: 1200~1300 Cal/day. Supplements. 2- Walk/Exercise 3- Good Sleep 4- Less Stress 5- Supplements. In the beginning of Intermittent fasting/OMAD; Blood Sugar and Cholesterol may increase but finally starts to decline to Optimum level. Because due to low Carb diet; Liver uses stored Glycogen including from all parts/muscles of body. *Insulin Resistance* which is mother of all evils does not go away just in a month or two but may take several months and even over a year. When Insulin Resistance is fixed; then all parts of Body start to come to Optimal level; natural homeostasis.
I wonder if they also took BP readings in the evening for the 1md group vs morning for 3md. Everyone I know who has switched to a heavily compressed feeding window, like myself, has seen blood pressure drop. (Edited to mention this is in reference to the 1st study)
I've been stuck for a while at 64 kg, even though I've been doing whole-food vegan breakfast OMAD for several years. I think the problem is almost complete lack of sleep because a doctor played a trick on me by prescribing a daily sleeping pill and lying about what it was after I refused sleeping pills. I quit over 2 years ago after a year and a half of unknowingly taking zolpidem, better known to Americans as Ambien. Tapering off didn't work, because knowing I've taken a sleep drug prevents me from falling asleep. So it's a severe addiction. I was told recovery would take 1.5 year, but it's already more than 2 years, with recovery nowhere in sight.
Cortisol increase in 3-meal group is because the measurements were taken in the morning, while OMAD group had blood work done in the evening. Cortisol is highly dependent on circadian rhythms
I've been eating one meal a day for about 4 years now and maintaining. I have my meal, after exercise and meditation 3 hours after getting up at 9am. I feel fantastic throughout the day and should I ever break my pattern and have another meal later in the day I feel like crap for the rest of that day and the next. I always chose the most nutritious, fibre rich and protein rich foods. I can't go back. I would like to see some studies done on the various Buddhist religious groups who have been practising this diet pattern for thousands of years. Not sure why they are ignored by the scientific community.
@Rich Steele I'll try - After 1 hour from getting up I have a strong black coffee, 7g of Nescafe Classic, black, no sugar or milk. When I have my one meal at 9am, 2 hours later, after exercise and meditation - I always have 2 tablespoons of ground flaxseed in a yoghurt, 2 tbps (14g) of cacao powder in 400ml of almond milk (high protein, high fibre) Vitamin D tablet 4000 units with 200 units of Vitamin K 1 or 2 Brazil nuts for the selenium. 5 boiled eggs. As the main meal I always have something with a lot of beans usually chilli with minced turkey (high protein) or chicken, I use a variety of beans and lentils On Monday and Thursday I'll have sardines as well I have lots of different vegetables, peas (high protein), broccoli, sweet potatoes, cauliflower, french beans etc. Of course it varies at the moment I'm having a lot of salads with olive oil and vinegar. Lots of different nuts - cashews, almonds, walnuts. Lots of peanuts butter! Really anything nutritious but I prioritise protein and fibre.
I can't do Omad I lose to much sodium .I went to the emergency room for low sodium . I think it was exacerbated by potasium In Electrolyte formulas . I think a video about electrolytes and how much water is to much or to little would be interesting. There are so many opinions about salt.
I started OMAD about 12 weeks ago and have gained about 1.2 pounds per week and my blood pressure has gone up to 180/117, with excursions to 198/123. Now, when i say OMAD I mean I only eat one meal per day, in the evening, and its a lot of macaroni and cheese, hot links, french bread with lots of butter and extra salt, all followed by usually one to 1.33 pints of ice cream one night and chocolates the next night. I don't sleep well on OMAD, maybe 4.5 hours, whereas when I was on VLCKD, 500 cals a day, I slept like a baby for 8 hours per night. OMAD isn't working for me, but of course I'm not counting calories, I'm feasting every evening like a 14 year old boy with no parental supervision.
One thing regarding evelated cholesterol associated with fasting: If you're metabolism depends more on fat breakdown than a quasi continuous supply of carbs, this will per se increase free fatty acids and cholesterol in the bloodstream. Variable amounts of this cholesterol are excreted via the bile system into the gut and get partially reabsorbed. You may(!) end up with higher cholesterol levels or you may not. There are many factors involved. The real question is if a high cholesterol is always bad. Cholesterol is an essential building block in all cell membranes of our body. We would die quite quickly without cholesterol. Some populations actually have a better survival with increased cholesterol, e.g. when we talk about infections or cancer. If on the other hand we talk in isolation only about cardiovascular events (heart attacks, strokes...) there is pretty much undeniable evidence for an increased associated risk in people with high cholesterol. However, correlations in larger populations don't tell much about individual risks. The problem with all this is that it's not just the total LDL concentration in weight per volume (mg/d)), but particle NUMBER (not total LDL CONCENTRATION) of small particle size oxidized LDL (plus the genetically determined LDL-like particle Lipoprotein(a) also plays a role in some people) and other ApoB100 lipoproteins such as VLDL. Lipidologists would measure ApoB and maybe order a lipid NMR spectroscopy and measure LDL-P, but no ordinary clinical physician or family doctor would ever do this in daily practice. I would assume this will change in the future, but we're not there yet. I'd be curious if there has ever been a fasting study that specifially looked at ApoB100 and LDL-P, not just LDL-C. I searched via pubmed and couldn't find anything helpful in this regard. If anybody knows about such a study and can share a link, this would be highly appreciated!
A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults 1) Tri/HDL ratio is a marker for insuline resistance. Here we have a good value of 1,5 in the OMAD group. 2) Blood urea is lower: this could be a sign for thrifty protein metabolism. 3) In the paper is a daily calorie deficit of 65 kcal mentioned. In total are this 400g fat in 8 weeks. The difference in fatmass to the control is 2,1kg. There are 1,7kg that is not accountable for calorie difference. That is a more healthy body composition and points to a more healthy lipid metabolism. The old question is a calorie a calorie…(of course). 4) High LDL means in OMAD also high ox-LDL? That should be discovered. 5) I would not call a 4 hour eating window OMAD. It is 4/20 IF.
Thank you for providing the comparison and introduction of these 4 experiments. Many of the data are as expected. Except for cortisol, it is generally felt that omad will increase cortisol, but it is really confusing to reduce it so much.
blood sugar is always elevated in the morning due to circadian rhythm. The brain starts this release of glycogen from the liver even before you wake to prepare the body for more muscle activity. never test fasting sugars first thing in the morning, it skews the result.
Very happy to read of the great results some people got in the comment section from OMAD! My experiences with OMAD weren't so good. Granted I was already eating mostly unprocessed foods and goin 16:8 fasting but when trying to go OMAD, I would feel hungry all day, then when it was finally time to eat, I would have been obsessing about food all day. Then I would struggle to get anywhere near enough calories, and even though I was eating a ton of protein, I still noticed I was losing more muscle than fat. I was already coming from a lean muscular physique though. On another note, my cholesterol also started going the wrong way, and I never had cholesterol issues before. After going back to 12-16 hours fasts everything returned to normal. I feel OMAD would work better to help get someone on the right track who has a lot of weight to lose, but for someone already healthy, and from my experience, if you have more than average amount of muscle, it isn't ideal.
With regard to the glucose tolerance test its not actual insulin resistance. It's decreased glucose tolerance. It takes longer for the insulin to peak so longer for the glucose to be lowered. Prof Ben Bikman covers this. In omad, insulin is lower over the 24 hour period so the pancreas isnt primed for (i think) its phase 1 release ( ie pre - stored insulin.) Phase 2 is on demand so takes longer. In long term low carb keto adapted subjects they exhibit this same glucose intolerance. Its not physiological insulin resistance because that is characterised by hyperinsulinaemia
That's a good point actually. The insulin area under the curve is the same but the OMAD group has released less insulin early on. And the delta in blood sugar peaks at 60 mins, which is when the OMAD group ends up with higher insulin. So it could be that the insulin sensitivity is similar but the insulin response is slower in OMAD. However i think you meant to say it's not *pathological* IR, rather it IS physiological insulin resistance.
@@N330AA insulin resistance by definition results in raised insulin.(hyperinsulinaemia) Since the total insulin levels are similar its not a change in the insulin receptor sensitivity it's a change in the insulin phase release dynamics
I'm on mark 45:30 and I thought to myself, I hope they tried doing studies with a group of obese people because OMAD works great for most obese.. including myself.. I tried studying it as well myself but it is really difficult to get a doctor that will allow me to do long fasting- I'm on a medication - i was diagnosed with endometrial cancer last May and in a span of 1 week I lost 3.3 kilograms following OMAD 24:1 3x a week and and the rest are 16:1 .. (my diet includes no intake of sugar and limited carbo of 100g per day.) after a week I did nurture myself 2x a day same diet no fasting because I don't want to trigger my cortisol level which would affect my estrogen level- estrogen loves it when you fast so.. I'm taking progesterone 200mg for the hormonal therapy but whenever I have spotting i knew it's too much to my body so I'm on and off fasting and nurture- on my nurture week i walk approximately 10k-20k steps a day- half brisk half slow walk- i never run because it will trigger cortisol and my body is not designed to circulate oxygen easily- I have asthma.. i stopped comparing youtube doctors beliefs and decided to find what works for me and check it myself which part of my blood reacts and I will do CTscan next month and another biopsy to see if my cancer grew, reduced or remained the same. (I've been eating all anti cancer food for a month- no processed no sugar limited carbo and controlled calories) wish me luck folks- Thanks for this thorough explanation: And additional note; I never experienced any negative side effect of OMAD and long fasting- no headaches, but I follow all things that I knew I will be needing- I even cancel out my mouth wash cuz' I'm afraid that it might affect the fasting procedure, I drink 2-3Liters of water per day.. and during OMAD I get 2 hours of deep sleep and I cannot get deep sleep on my nurture week- My usual deep sleep is 15minutes. i have smartwatch and 2 apps on different to check it. It is accurate enough. I check my blood pressure daily 3x a day, my temperature, and I always make sure I consume good fats when breaking fast- almonds, avocado (i eat 1000calories when breaking fast) i don't know if I forgot some info
On OMAD 2 years, my BP was unchanged. Cholesterol did rise. A1C went down significantly. I ate over a two hour period. I did not change what I ate. I gained weight. But I was also quite sedentary. I found that eating carnivore gave more consistent positive results overall than OMAD. Cholesterol on carnivore stayed the same, while glucose, BP, A1C, weight, all decreased.
From what I have learned, cortisol is higher in the morning, so that can be a good portion of the variance between three meals a day having blood tested in the morning versus one meal a day being tested in the evening.
@@Physionic not in particular if I’m honest, I don’t imagine it’ll be anything that’ll be done in the future either. But sometimes we can extrapolate from other studies to suggest possible relationships right? E.g if 16/8 is positive for cognitive function surely 23/1 would be too? & also, doesn’t our body use energy to digest - by not eating all the time wouldn’t that lead to an indirect increase in the amount of energy our brain can use? Sorry if I’m asking dumb questions I’m just a 15 year old high school student really interested in this stuff - you have my dream job!
You’re not asking dumb questions. Not one bit. You’re exactly right - we can try to get educated guesses from related studies, although it’s best to prove the questions exactly. You’re 15, you can do this, too. :)
with reference to study S144 which seems to show greater insulin resistance in the OMAD group: I noticed that the measurements have intervals of 20 minutes and end 140 minutes after the meal. They don't affect the whole day. People on OMAD have the same normal insulin level response they have at every meal but have eaten much more. Maybe I'm wrong but I think it's normal for the blood glucose level to be higher than in someone who has eaten much less because they divide the total into three meals. Perhaps it takes a little longer to clear the glucose when there is much more than usual with no need to say that there's real resistance to the action of insulin. It would be interesting to measure its levels throughout the day and also understand if, over time, the body adapts and increases the insulin produced with the meal and then see if the flow remains high in the blood. Maybe It takes more time to adapt the 8 weeks, or maybe it Will not at all. My experience is that after 4 weeks of OMAD I lost about 5kg (I'm Italian, I use the mks system) of body weight, all blood values improved except total and LDL cholesterol and triglycerides which increased. I believe it is related to weight loss. I'll see later how it goes, but I still have to lose 10 kg, It takes time.
Unless someone is still forced to eat the same amount of calories on OMAD, the chief reason why OMAD works is calorie restriction. On OMAD I’m eating about 1200 calories in that 1 meal. Sometimes less. I am very active most days burning about 3200 calories. So what’s going to happen? Doing that, then these other things like, those 1200 calories of quality food, salads, arugula, broccoli sprouts, Pasture Eggs, grass fed butter. Yes that ratchets it’s up. Then the Apple cider vinegar with a electrolyte, another notch. Walking 20K steps a day, another notch. But calorie restriction really is the number #1 thing that’s happening. Stop the frequent snacking for gods sakes. Sugar, flour, and yes carbs keep super low.
alkaline phosphatase is elevated on omad if eat only late, and the gallbladder its not open up until that... but if eat omad only morning, its not gonna be elevated!
My wife and I are OMAD for over 2 years. You really have to be a fat adapted fat burner producing ketones to do this without being hungry. I dont know how these studies can differentiate between the benefits of OMAD and what is essentially a ketogenic diet. If the subjects are eating carbs and not burning fat, they must be stressed from hunger. The extra benefit of OMAD is that the body is not constantly digesting food. It can do good things like autophagy.
I know someone who works as a nurse and has IBS or Chrones, so has been doing this her entire work life out of necessity. The biggest worry IMO is absorbing enough protein since some say there is a limit. I suspect the body adapts over time, in this case decades vs. weeks/months.
It would have been more interesting to see a study like this done on people who were considered obese. I'm wondering if OMAD would have had an even greater effect on weight loss for those people.
ad Cortisol levels in the first study, its likely due to the time of the day: For most tests that measure cortisol levels in your blood, the normal ranges are: 6 a.m. to 8 a.m.: 10 to 20 micrograms per deciliter (mcg/dL). Around 4 p.m.: 3 to 10 mcg/dL
17:34 Why is this a problem? It just means that 46%, 33%, and 21% of total fat intake was saturated, monounsaturated, and polyunsaturated fats in the OMAD group. Similarly, 42%, 31%, and 27% of total fat intake was saturated, monounsaturated, and polyunsaturated fats in the TMAD group.
How does OMAD impact the female hormonal cycle over time? I don't want to wreak havoc on my hormones and screw up my well-being again. I stopped doing even moderate fasts because my hormone health became pretty bad after fasting frequently and indiscriminately for so long (even though I was eating at maintenance calories for my 5'7" 150lb frame.) Now I'm on carnivore and I'm curious about OMAD again after gaining 15lbs.
The cortisol difference is most likely due to the time the blood is taken. People produce a spike of cortisol in the morning. They should have taken blood on both groups at night and in the morning. That would probably show that cortisol is similar for both.
Well noted that that paper did not targeted weight loose becouse one of the bennefits of Oma 2mad is to reduce insuline resistance wich then cures the cravings and then you start to eat less and then loose extra weight, inproove nutrient eficiency and then comes all the bennefits on the markers. If they force patients to eat the same amount of food on Omad vs 3mad they are throwing out of the window the bennefits, so it seems to be a bad design… they should had forced the 3mad group to eat the same amount of food the Omad group naturally wanted to eat, not the opposite…
Have you ever looked into red light therapy? I just purchased an expensive machine and I'd love you to tell me something good about my compulsive purchase. lmao
Cortisol levels rise short before wake up time afaik so if the omads are blood tested before the evening meal...that might explain the higher cortisol levels.
I may have missed something, but it looked to me as though all the studies looked at late-OMAD rather than early-OMAD, i.e. eating the single meal at dinnertime and not breakfast time? We already know that eating large amounts late in the day gives worse blood sugar and blood fat readings. We really need studies on early-OMAD. It's not practised as often because it's socially harder, but it's probably more in line with the body's needs and might give different results.
You're right, Anna - these were all evening OMAD. I have my qualms with the studies that compare early to late OMAD - they're not quite as cut and dry as many people make the out to be, because there's a huge potential confounding variable (fasting length before blood measures are taken) people seem to miss on the topic, so I'm still not convinced early OMAD is superior. I'm currently reading some literature comparing the two, so I hope to release it in the near future. I have a Research Review releasing on the topic either next week or the following week for the Physionic Insiders, as well. But, to your point, you're right - I'll need to look at early OMAD, as well.
I started doing intermittent fasting with OMAD and sometimes 2MAD. Being a busy Mom of two teenagers, volunteering in the high school. Just got busy and found it easy to just do OMAD and intermittent fasting. Most days just didnt feel like eating. Now i find it hard to eat more than OMAD. I struggle with it now. Maybe it's a mental thing now? Idk.
Very intriguing. I've been doing OMAD (20:4) for the past 3 months or more, and now I was diagnosed with Stage 2 High Blood pressure. I've been given medicines by the doctor, but that's after doing Stress Test (Bruce, which showed normal) and BP Ambulatory test for 24 hrs. That's when it shows I'm averaging 157/90. Could doing the OMAD caused my spike in BP? @25:30 My cholesterol, LDL, and Triglycerides are all high as well. Really high. I lost about 5kgs (originally 76kgs) but it just stayed there, ranging from 70-74kgs. Blood sugar is normal, and good thing I'm not pre-diabetic. We have a history of high BP in the family (both parents) so that could have also affected it as it may already be manifesting on me. I'm 40 yrs old, so it really is concerning. I've told the doctor I've been doing fasting but he didn't seem to take special notice to it. He focused on my family's history which for him, explains why the results are like that.
I might lost weight too about 20 pounds when i measured my blood pressure and weight, but im on short window on IF, my blood pressure went down drastically and i dont need BP meds anymore. Cholesterol and blood pressure might be elevated due to the junk diet the participants ate, i believe they thought they could eat junk while on OMAD, so at least they could satisfy themselves once a day.
How does someone ingest 200 grams of protein in a meal while also getting all their macros? Isn’t the body only capable of digesting a certain amount of food/calories in a sitting? Like in terms of extracting the nutrients, etc?
The one meal a day study should actually have given the one meal earlier in the day so that they could have taken blood measurements at about the same time of day. That had been better. But maybe less practical eating a very large meal early in the day.
Ok, about second study, what happens after those 3-4 hours? The omad group insulin probably continues to go down, and 3meal group has another meal, so their insulin rises and blood sugar as well, so this isnt the whole picture
46:46 I can't make the two graphs fit. Seems that one meal a day is lower almost all the time and only equal or slightly higher for a really short time. Are you sure the graph to the left doesn't show the max glucose level of each day?
As far as in your conclusions. “Raising Cholesterol”. Fasting. OMAD. Numerous studies have pointed to this and it seems to be a temporary anomaly during a weight loss period. It would be helpful to gather research on what is happening to the blood lips and markers when on OMAD or longer periods of fasting.
Other physicians and researchers like Brad Stanfield, Gil Carvalho also looked at research on fasting and concluded there's no added benefits from fasting compared to Caloric Restriction. Is there scientific proof that fasting activates autophagy more than CR in humans rather than yeast and rats? Thanks
Dunno about gill but brad only analised 16/8 which overall I agree that the only benefit comes from lower insulin. But 2+ days fast lol. It's definitely superior over cr - bigger amount of pure fat loss due to igf 1 which helps to preserve muscles. Huge amount of bdnf which bring massive mind clarity. Dopamine receptor pathways desintisized which leads to better mood and energy. Look at the case of 2 women losing 80lbs- one was on cr while the other on fasting. The former ended up with loose skin while the latter managed to preserve it's skin tightness through autophagy.
It would be interesting to see what the results of insulin, glucose, in the two groups would have been, had they both been on a low carb, or zero carb diet. To take in glucose in one meal, as compared to the same glucose spread out over three meals, would cause a larger spike in the OMAD people as compared to glucose level rise of a smaller amount of glucose, only the spike would occur 3 times a day as compared to once a day.
cortisol is released much in the morning and is one of the mechanisms the body has to wake the body up after sleep. And during the day it gradually goes lower and is very low before bedtime. So they really should have taken the blood samples at exact same time of day to make it better. Comparing apples to oranges is not very good.
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**AMENDMENTS:**
1. Cortisol levels may have been elevated in the 3 Meals a Day condition, because of the time of day blood was taken for testing (morning - which is known to have elevated cortisol in the morning).
Credit: Eduardo Amengual.
2. If blood pressure readings were taken at different times (morning for 3 Meals a Day condition and evening for OMAD), that may explain the blood pressure differences.
Credit: Bill Strahan.
Also doing OMAD while eating on the evenings is not optimal - if OMAD one should probably eat sometimes between 10-14h...
I think I've seen a red light therapy machine in the background of a few episodes. You should do a break down on Red Light Therapy too :)
Peter Attia says we can only utilise 40-50 grams of protein per meal. So on omad you would be protein deficient? Is he right?
@@hisairness28 "So on omad you would be protein deficient? Is he right?"
From evolutionary perspective this seems rather unlikely.
But I suspect all those studies were not done on the type of diet we as primarily hunters evolved on...
I’ve been doing OMAD for over 4 years. My labs have literally never been better. I’m shocked by the lipid results from this study. My LDL and triglyceride levels have literally never been lower, and my HDL never higher.
But ultimately, it works for me because I’ve always been one of those folks that can’t stop eating once they start. As long as I don’t start eating, I don’t really get hungry. I’m 100% sure that it doesn’t work for everyone, but for me, it’s been the only diet/lifestyle that has actually kept me healthy in my entire adult life.
Did you lose weight, Josh?
@@Physionic Sure did. I lost around 40 pounds in the first three months of OMAD, and have maintained my weight ever since.
33:43 I am like that too. Easier to fast than eat in small portions.
If you have time, I would love to know what you eat in that meal, is it first course, main course, dessert? Because I am inclined to do that so that I am probably eating a normal days food in one meal. Namaste 🙏
Same 🙌
Been on OMAD for a year now, 213 to 158 pounds. 5.2 A1c to 5.1, triglycerides 90 to 44! LDL 154 to 131, HDL 54 to 66, total cholesterol 226 to 206. All lipid markers and metabolic improved with the weight loss, even blood pressure, I was diagnosed with hypertension. Cortisol to DHE ration heard is another important marker for good health, being in a fasted state I've heard increases Cortisol?! But so far OMAD has definitely helped, and this is without exercise! Planning on putting on 10 pounds of muscle, to be continued.
Even at 16:8 fasting im losing too much weight i want to maintain my muscle mass
@@filipinoblackpill6194 Reach weight targets and stick to two meals a day and add resistance weight training 💪
"you can't outrun a bad diet" they say and your experience confirms it in a positive way. Throw in a daily 30 min brisk walk or gentle sports and you'll make and your health will go through the roof according to various studies. I'm very impressed by your results!
Jesus (Great name!) good stats but I was wondering, with the OMAD eating regiment, what does your diet consist of? (Keto, carnivore, Ketovore? What?) Kudos to you bro! Keep up the good work!
@@filipinoblackpill6194 "Even at 16:8 fasting im losing too much weight i want to maintain my muscle mass"
Do you actually *know* what your fat and muscle mass are?
Also, what are you eating in that 8h window?
My omad meal and overall the best Ive ever felt: 500g beef,4 eggs(sometimes swap 4 eggs for can of fatty mackrell), 1 avocado, 1 banana,1 apple,10 prunes,1 orange, 70g dark chocolate, 1.5 TBS nutritional yeast, half a carrot,3 dl of orange/grapefruit juice supplemented: d3+k2 5000/200 mcg, 2g taurine, 1.5g omega3, coq10, 10g glycine,, spices: 2.5 TBS onion powder, chili to taste on beef, 1.5 TSP salt, applecider vinegar 2-3TBS after the meal. So far this Is my best OMAD meal and 0 digestion issues or crashes afterwards, around 2200-2500 kcal, 100-150g fat, 120-140g protein, rest carbs. Omega 3 with the meal, and avocado seems to make me feel great If I have that added to the meal, and not so much If I skip It. Early in the day I drink coffee and herbal teas with matcha greentea powder(supplement magnesium sometimes). After in the evening Decaff and herbal teas(mag supp sometimes). Darkchocolate,matcha,prunes are non negotionable for me, Makes me feel great (epicatechins) and omega3 with the meal for triglycerides with such a fatty meal. Also somedays I may do 21/3, break fast with some mackrell/4 eggs, then 2hours later have my big meal, works very well as well and not as restrictive, can even break it earlier 16/20 hour mark). I swear this makes much more sense than just eating OMAD strictly, like our hunter gatherer ancestors, having a small lowcarb meal to break the fast earlier but small enough that Its not really a meal but a snack (200-350 kcal) and 0 carbs strictly with the meal.
I've been doing Omad for 4 years and these results are in line with my own. I did not lose weight (controlled my calories as I'm already thin) and my ldl chloresterol has gone up, whereas my triglicerides have gone down. I measure BG after some meals out of curiosity and I do find my BG on the high side when I eat a lot of carbs. This was not as much the case before I started doing Omad and did 2 meals a day. However my fasting BG and A1C have gone down substantially. To avoid BG spikes I try to avoid high glycemic foods. I'm still not sure how worried I should be about the elevated LDL. Overall I feel amazing, have tons of energy, super clear skin and am never sick, where before I started doing Omad I was much more average on these parameters.
can you please provide you blood level numbers?
Been doing OMAD on a flexitarian diet for the past 4 years. I look younger and hardly any illness. I'm 58.
What is flexitarian? Thank you.
@@thestraightroad305 person who has a primarily vegetarian diet but occasionally eats meat or fish. In my case, once a week, and primarily, fish.
@@bullishwhizz422 ok thank you! I wasn’t sure how “flexible” a flexitarian is, or in what ways!
@@thestraightroad305 it's coined from Flexible and Vegetarian. 😊
@@bullishwhizz422 Got it!👍🏻
Thank you for showing the source of funding! That's an incredibly important piece of information to evaluate the studies.
Higher blood pressure and heart rate is almost surely because of higher cortisol levels. I actually did OMAD and it really took a month or 2 before my body got used to it. Once I got used to OMAD. I struggled alot less, also mentally. Most of the positive effects of OMAD still seems to be due to CA. I'm now doing 2MAD and it is alot easier. My blood bio markers are still great. 3MAD got my grandparents to age 90+. But they ate 6am,12am,6pm+hard farm work. I think the snacking between meals and the sugar drinks that keep blood sugar high are probably really bad for your health.
Yep… it is not just a matter off omad vs 2mad vs 3mad… it is the time of feeding, the snacks, the quality of food and type of work you do. I tryed different windows and settled with 2mad here. A gentle breakfast at 6:30am and a nutritive lunch at 12:30 and that’s all. If i do need to work till late at night i’ll add a spoon/capsule of tcm arround 16-17PM to make me work hard until late night…
What is tcm please?
@@katwalkableTCM , Traditional Chinese medicine
What is CA?
@@kedabro1957 I am also curious bro hahaha😂
I've been doing OMAD since 2018 ,improved every aspect of my health.
Have done OMAD for 75 days, lost 50 lbs. I eat about 2000 calories/ketovore between 5-6 pm. No breakfast or lunch. Love dinner time now. Easy peasy. I have 15 -20 lbs to go. Consistently in ketosis. NO real exercise in that time either...and I'm an exercise physiologist.
@Rich Steele I eat mostly meats, I also eat cheese and drink milk. I prepare a great steak dinner or chicken wings or chicken thighs or ground beef, whatever...throw in some eggs too and I am good to go. Occasionally asparagus, peas, mushrooms too.
@Rich Steele Very low carb (
Been doing this for 2 years now... and all I can say is... It's a life changer... Performances and Aesthetics are really really helping me out especially my recovery after some High Intense Workout in terms of Gymnastics and Calisthenics... I'm also in KetoCarnivore,... I do 23 hour fast including a fasted workout and eat 15 eggs a day and some meat not more than 200g or less of those and had some cheats like once a week or once a month by having drinks with my Father and that's it... I can tell you that I've never had this strength and performance like I was in the 20s... Wish I've known this way back when I was younger
15 eggs a day? And here I am wondering if I should eat 3 😳 is that safe? Coming fron a place of real curiosity. And how long are you doing that?
@@AgeOfGoldenSilence No, it's not unsafe.
@@AgeOfGoldenSilence when eating eggs, i usually go between 3 and 8, sometimes daily for weeks. Been doing this the last ~20 years.
It is pretty safe, as long as your eggs are from healthy birds. ( for long term egg munchies 🙃)
I would like to see a test like this with the test subjects eating OMAD on Carnivore vs eating OMAD on a standard diet to see if there are differences. I eat OMAD on Carnivore because I have conditions that are greatly affected by blood sugar.
But you cannot do an OGTT on a carnivore diet...
@@btudrus ogtt is a shit test to do anyway when you are low carb.
@@carnigoth That's exactly what I am saying...
OMAD would be hard on a standard high carb diet. As four hours later you'd be craving more carbs. On the other hand, A high fat, medium protein, low carb meal would keep you satiated all day, with less hunger wearing away at your determination to stick with the program.
Eventually after a few weeks, maybe a month you'll be fully adapted and temptation will be history.
I've been using omad for the last couple month. It works very weird for me. What i've noticed is that if I eat say 2000 calories for 1 week my weight stays steady. I then went to 3000 calories and the same. Steady weight. I'm now on 3500+ calories and the same. No weight change. It seems like my body doesn't store fat during OMAD? I can almost eat anything and my weight doesn't climb? I'm not complaining. I love food and enjoy that I can basically binge each evening and feel very satiated. Small meals all day just make me feel ravenous all day.
Maybe your digestive system can only absorb around 2000 calories on OMAD? The rest of the calories maybe gets excreted?
I have been doing extremely strict OMAD from the first week of February, basically eating in a 30-40 minute window (never after 5pm), to try to cope with my desire to binge all day and the weight gain that came with that. I am eating the biggest garbage imaginable in herculean amounts, like the biggest Dominos pizza by myself and a vat of ice cream. As of this moment I have lost 33lbs since I started doing it (I was 293 pounds before) and the other big benefit is that I do not think about food at all outside of my meal, which has been such a welcome mental relief. I did bloodwork two weeks ago and my LDL is very slightly elevated and triglycerides just below being elevated. Suprisingly my blood sugar is lower than it was 3 years ago when I was 231 pounds and moving a whole lot more (now 90, before just below 100). The biggest downsides I have noticed are being too alert at night if I have had my meal too early in the day and terrible acid reflux.
OMAD helps bring back ketosis for people that have insulin resistance. But, it only works if your one meal is not a giant carb bolus. Lower carb (
I owe my health to OMAD with low carbs. It's not recommend it to anyone who does not have extra body fat, but if you want to drop that weight in the easiest way possible then do OMAD, Just make sure the meal is fabulous. Nearly 3 years ago, I ended my fatty liver, pre T2D, dropped 5 medications, lost belly fat, lowered my weight from 254lb to 204lbs. I ate more meat, fish, eggs and diary, with greens. After the first 4 horrible days I was no longer hungry. I put this down to the fact that I was buring body fat efficiently. Having followed an almost annual carlorie controlled diet from the age of 13, I just got steadily more heavy and unwell. As of now my weight is a little lower, but still off - unlike all calorie controlled diets. I am fitter and more healthy. I now have 2 meals per day, but still restrict the carbs. I am 64. My weight is lower than it was 30+ years ago. I only ish then I had know about lo carb fasting decades ago. All that calorie counting - I lost the weight of a donkey only to end up overweight and very ill. Low Carb Fasting is the easiest way to diet, and maintain the loss.
My dad has been been doing OMAD since he was in his early twenties just by habit since he loves to work. He’s 60 now and he looks like he just turned 50 hell maybe late 40s
If what you say is true, then your father also has severe insulin resistance from OMAD. And possibility suffering from severe type 2 diabetes. I did OMAD and got metabolic syndrome because of it. I had to switch to eating more meals per daily to get better. OMAD destroyed my life
OMAD anecdotal report. I am obese and have been for most of my life (12 y.o. +). Name a diet and I've tried it. I finally tried OMAD.
OMG! I started losing weight like I never did before. I ate at ~18:00 with the family and ate what the family ate till satiety. I drank wine. I had dessert.
If I deviated and ate a second non-keto meal, regardless of content, I'd gain weight back. It got me thinking.
I've read that one needs to shift from a "sugar burning" metabolism to a "fat burning" metabolism to lose weight. I think the fasting got me into ketosis and I was not secreting much insulin; I was burning fat.
I think when I ate a snack that was more CHO instead of keto, I secreted more insulin and shifted to a sugar burning metabolism. Since insulin is a storage hormone, it stored those "extra" calories as fat.
It seemed to me the lower CHO/keto diet with an OMAD approach kept me from secreting insulin for more of the day; so I did not store more calories as fat. Does that seem like a reasonable hypothesis?
When I do speak of my OMAD choice, I'm looked at as if there's something psychologically wrong with me, and at times had my doctor refer me to mental health.
It's comforting to know there's others that do OMAD too.
Love your work and I appreciate the great education. I’m 58 and I supplement all my macros and creatine (20g/day). I’ve had four concussions and was diagnosed with “multiple cortical defects “ in both frontal lobes. Additionally, I supplement glynac, taurine, methylene blue and a series of mushroom treatments (turkey tail, reishei lions mane corgyceps and chaga). I exercise pretty aggressively but am careful not to overdo it. I’m keto as well and have more energy than ever before. I’ve watched everything you’ve done and supplement based off of your work and what I know from my undergrad in Food Science and Human Nutrition. Just saying thanks.
thanks for this great video. Very instructive, and entertaining as well.
On minute 46:50 there is a pair of graphics that seem inconsistent. The hourly values are almost iqual for 2/3 of the day, and way higher for the 3 meal group on the other 1/3 of the day. That means the daily values should be consistently higher for the 3 meal group.
I agree - I actually thought the same and double checked before I made this video, but it's apparently accurate. The only explanation I have is that the 24 hour measure was done with a smaller sample size than the day 5 - 11 measures, so possibly with more participants you might get a difference, but honestly, I'm not convinced of my own point.
Love these in depth videos!!! Thank you
Thanks for this really great comprehensive analysis of many parameters.
I'm more in the 3-6hr IF camp + some longer fasts: 1-2days .
I tried doing OMAD a long time ago for 3 days. 1st day I vomited, 2nd day same thing happened, 3rd day I didn't because I cut back to around 70% of daily calories for that 1 hr eating window. I have no idea how ppl can eat the same no. of calories as a 3x a day person without getting sick or feeling bloated. So I think study structure needs to be changed. The other issue is that around 6-8wks or so, you will start to plateau due to basal metabolic rate adjustment + lower body weight (so you need less calories/day) so by 10 -14wks both control and experimental groups will experience less weight loss and other parameters will be affected too.
You dont have to do strictly 24 hr omad, break the fast earlier 16/20/22 hr marker, with a small LOWCARB snack (200-400 kcal) and then have your 2nd biggest meal at the 24 hour marker . I swear that this is alot more flexible and makes more sense, try to aim for OMAD If you feel great tho.
Except the nausea/vomiting, i had a bad experience too with 1MAD and totally agree with the slowing metabolism as an adaptation. I switch to 2MAD/3MAD + 36 to 48h fast a week with a low carb (less than 100gr) diet. I really see a difference. All the excess are bad. Too many or too few are bad. The key is the equilibrum (without sticking dead in the middle but oscillating around) and it is a state that no one except ourselves intimely and individualy must discover and respect. It's a question a wisdom and moderation.
I listened through the whole video. Which is quite good. I really like the summary in the end which I didn’t expect these days because of all these insider business.
Summaries are always there. :)
Thanks for that whole analysis. Some of the stats I've wondered about for a while. Certainly interested in more studies comparing different types of fasting to a more regular eating pattern and where they maintain their weight, and measuring things like insulin, blood glucose, cholesterol, ldl, cortisol, autophagy, blood pressure and so forth during the whole day. I wonder if we'll see any significant differences overall.
I started doing OMAD a few months ago i was at my highest weight 120kg at 154cm height .
I dont do any exercise , nor do i fast
I still sip my diluted juice , and i still drink instant coffee 3 x for wud wuld be meal times
im now 88kg n still going :D
Great work!
Cut out the diluted juice. Drink anything other than dilute fruit juice. Even mineral water with Lemon is fine.
@@patrickstarrfish4526 i tink im doing fine as it is, im 78kg as of today
Still going !
Yes, keto diet, fasting and so on all causes insulin resistance. But that is different from the standard insulin resistance. I've seen the biology explanation why but I can't remember now. I think Ivor cummings once explained why but there is nothing to worry about is just temporary
Nothing to worry about? That’s nut’s. Insulin resistance is very serious
@@videogazer801 No. I checked by fasting glucose level and is below 10% percentile on the low side. So that is why you are not insulina resistent according to the diagnosis of it. But if you do a glucose tolerant test while on keto your glucose will go much higher which is makes sense because blood is exploding ketone bodies everywhere so is biologically impossible to respond to glucose the latter would mean something is wrong you stop and stop producing keto bodies and you've now lost 30 to 50 pounds of fat now your fat cells are not increasing you insulin resistance anymore your liver cells are not drowning in sugar and fructosr and now your body is insulin sensive once again. Do you get it now ?
FYI, I recently had blood lipid panal. In the past I didn't fast before the blood draw. This time I fasted overnight and until the after noon. All my numbers, HDL, LDL, triglycerides were definitly higher. this is something like the long fast before the evening meal on OMAD diet in the study you presented. I did a brief search on internet for studies or other info on fasting and longer fasts before draw for lipid panal. Seems this may be a common response. And, apparently. in some countries doctors aren't recommending fasting at all before this test under most circumstances.
The slight increase in blood pressure might be explained by increase in "sympathetic tone" ie the longer fast causes release of adrenaline etc
Im only part way through this deep dive. But i wanted to express my thanks for this topic.
I wonder if macros influence impact though and also the tike window and exercise reschedule (i.e. workout judt before breaking a fast to improve insulin sensitivity and "prime the muscles" to receive the nutrition).
I also wonder if there is any research on cyclical OMAD vs daily?
Finally, whilst these deep dives are brilliant, i always appreciate the conclusions when they include actionable take home messages to implement evidence based lifestyle changes to improve my health and the health of loved ones 🙏
Thank you for sharing your knowledge. ❤❤❤❤
There is something wrong in those studies. It has been observed practically that OMAD not just increases HDL and reduces triglycerides but it drastically reduces (optimizes) Blood Pressure and brings blood sugar within range. But I am not talking about one or two months OMAD but at least one year OMAD. It also depends on, what persons eats in OMAD. Some people eat tooooo much fat and meat; and eat over 1200 Cal, and do not walk/exercise. That offsets benefits of OMAD.
Successful OMAD is a Compete Set:
1- OMAD (eat Good low carb food but not too much). Max: 1200~1300 Cal/day. Supplements.
2- Walk/Exercise
3- Good Sleep
4- Less Stress
5- Supplements.
In the beginning of Intermittent fasting/OMAD; Blood Sugar and Cholesterol may increase but finally starts to decline to Optimum level. Because due to low Carb diet; Liver uses stored Glycogen including from all parts/muscles of body. *Insulin Resistance* which is mother of all evils does not go away just in a month or two but may take several months and even over a year. When Insulin Resistance is fixed; then all parts of Body start to come to Optimal level; natural homeostasis.
I wonder if they also took BP readings in the evening for the 1md group vs morning for 3md. Everyone I know who has switched to a heavily compressed feeding window, like myself, has seen blood pressure drop. (Edited to mention this is in reference to the 1st study)
An excellent point, Bill! I’ll add an amendment to this video with your point once I have a chance.
You should do a video like this on the Every Other Day Diet. next. They spent 10 years studying it before releasing the results and writing the book
what book do you mean?
@@clownbackpainrick6581
The Every Other Day Diet by Krista Varady, PhD
I've been stuck for a while at 64 kg, even though I've been doing whole-food vegan breakfast OMAD for several years. I think the problem is almost complete lack of sleep because a doctor played a trick on me by prescribing a daily sleeping pill and lying about what it was after I refused sleeping pills. I quit over 2 years ago after a year and a half of unknowingly taking zolpidem, better known to Americans as Ambien. Tapering off didn't work, because knowing I've taken a sleep drug prevents me from falling asleep. So it's a severe addiction. I was told recovery would take 1.5 year, but it's already more than 2 years, with recovery nowhere in sight.
Thanks for this, and thoroughly explained!
Cortisol increase in 3-meal group is because the measurements were taken in the morning, while OMAD group had blood work done in the evening. Cortisol is highly dependent on circadian rhythms
I've been eating one meal a day for about 4 years now and maintaining. I have my meal, after exercise and meditation 3 hours after getting up at 9am. I feel fantastic throughout the day and should I ever break my pattern and have another meal later in the day I feel like crap for the rest of that day and the next. I always chose the most nutritious, fibre rich and protein rich foods. I can't go back. I would like to see some studies done on the various Buddhist religious groups who have been practising this diet pattern for thousands of years. Not sure why they are ignored by the scientific community.
@Rich Steele I'll try -
After 1 hour from getting up I have a strong black coffee, 7g of Nescafe Classic, black, no sugar or milk.
When I have my one meal at 9am, 2 hours later, after exercise and meditation -
I always have 2 tablespoons of ground flaxseed in a yoghurt,
2 tbps (14g) of cacao powder in 400ml of almond milk (high protein, high fibre)
Vitamin D tablet 4000 units with 200 units of Vitamin K
1 or 2 Brazil nuts for the selenium.
5 boiled eggs.
As the main meal I always have something with a lot of beans usually chilli with minced turkey (high protein) or chicken, I use a variety of beans and lentils
On Monday and Thursday I'll have sardines as well
I have lots of different vegetables, peas (high protein), broccoli, sweet potatoes, cauliflower, french beans etc.
Of course it varies at the moment I'm having a lot of salads with olive oil and vinegar.
Lots of different nuts - cashews, almonds, walnuts.
Lots of peanuts butter!
Really anything nutritious but I prioritise protein and fibre.
I can't do Omad I lose to much sodium .I went to the emergency room for low sodium .
I think it was exacerbated by potasium In Electrolyte formulas .
I think a video about electrolytes and how much water is to much or to little would be interesting. There are so many opinions about salt.
I started OMAD about 12 weeks ago and have gained about 1.2 pounds per week and my blood pressure has gone up to 180/117, with excursions to 198/123. Now, when i say OMAD I mean I only eat one meal per day, in the evening, and its a lot of macaroni and cheese, hot links, french bread with lots of butter and extra salt, all followed by usually one to 1.33 pints of ice cream one night and chocolates the next night. I don't sleep well on OMAD, maybe 4.5 hours, whereas when I was on VLCKD, 500 cals a day, I slept like a baby for 8 hours per night. OMAD isn't working for me, but of course I'm not counting calories, I'm feasting every evening like a 14 year old boy with no parental supervision.
Very helpful. I’m typically on a 2mad which keeps from eating as much.
Thank you for this
One thing regarding evelated cholesterol associated with fasting: If you're metabolism depends more on fat breakdown than a quasi continuous supply of carbs, this will per se increase free fatty acids and cholesterol in the bloodstream. Variable amounts of this cholesterol are excreted via the bile system into the gut and get partially reabsorbed. You may(!) end up with higher cholesterol levels or you may not. There are many factors involved. The real question is if a high cholesterol is always bad. Cholesterol is an essential building block in all cell membranes of our body. We would die quite quickly without cholesterol. Some populations actually have a better survival with increased cholesterol, e.g. when we talk about infections or cancer. If on the other hand we talk in isolation only about cardiovascular events (heart attacks, strokes...) there is pretty much undeniable evidence for an increased associated risk in people with high cholesterol. However, correlations in larger populations don't tell much about individual risks. The problem with all this is that it's not just the total LDL concentration in weight per volume (mg/d)), but particle NUMBER (not total LDL CONCENTRATION) of small particle size oxidized LDL (plus the genetically determined LDL-like particle Lipoprotein(a) also plays a role in some people) and other ApoB100 lipoproteins such as VLDL. Lipidologists would measure ApoB and maybe order a lipid NMR spectroscopy and measure LDL-P, but no ordinary clinical physician or family doctor would ever do this in daily practice. I would assume this will change in the future, but we're not there yet. I'd be curious if there has ever been a fasting study that specifially looked at ApoB100 and LDL-P, not just LDL-C. I searched via pubmed and couldn't find anything helpful in this regard. If anybody knows about such a study and can share a link, this would be highly appreciated!
A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults
1) Tri/HDL ratio is a marker for insuline resistance. Here we have a good value of 1,5 in the OMAD group.
2) Blood urea is lower: this could be a sign for thrifty protein metabolism.
3) In the paper is a daily calorie deficit of 65 kcal mentioned. In total are this 400g fat in 8 weeks. The difference in fatmass to the control is 2,1kg. There are 1,7kg that is not accountable for calorie difference. That is a more healthy body composition and points to a more healthy lipid metabolism. The old question is a calorie a calorie…(of course).
4) High LDL means in OMAD also high ox-LDL? That should be discovered.
5) I would not call a 4 hour eating window OMAD. It is 4/20 IF.
The most effective and healthy way to lower blood pressure is to water fast a couple of days.
Thank you for providing the comparison and introduction of these 4 experiments. Many of the data are as expected. Except for cortisol, it is generally felt that omad will increase cortisol, but it is really confusing to reduce it so much.
It’s probably from drawing blood at night when we naturally have way less anyway. So he was right they messed up on that
blood sugar is always elevated in the morning due to circadian rhythm. The brain starts this release of glycogen from the liver even before you wake to prepare the body for more muscle activity. never test fasting sugars first thing in the morning, it skews the result.
amazing, thank you for sharing this
Very happy to read of the great results some people got in the comment section from OMAD! My experiences with OMAD weren't so good. Granted I was already eating mostly unprocessed foods and goin 16:8 fasting but when trying to go OMAD, I would feel hungry all day, then when it was finally time to eat, I would have been obsessing about food all day. Then I would struggle to get anywhere near enough calories, and even though I was eating a ton of protein, I still noticed I was losing more muscle than fat. I was already coming from a lean muscular physique though. On another note, my cholesterol also started going the wrong way, and I never had cholesterol issues before. After going back to 12-16 hours fasts everything returned to normal. I feel OMAD would work better to help get someone on the right track who has a lot of weight to lose, but for someone already healthy, and from my experience, if you have more than average amount of muscle, it isn't ideal.
Sounds weird that your body will choose to consume muscle more than fat.
With regard to the glucose tolerance test its not actual insulin resistance. It's decreased glucose tolerance. It takes longer for the insulin to peak so longer for the glucose to be lowered. Prof Ben Bikman covers this. In omad, insulin is lower over the 24 hour period so the pancreas isnt primed for (i think) its phase 1 release ( ie pre - stored insulin.) Phase 2 is on demand so takes longer. In long term low carb keto adapted subjects they exhibit this same glucose intolerance. Its not physiological insulin resistance because that is characterised by hyperinsulinaemia
That's a good point actually. The insulin area under the curve is the same but the OMAD group has released less insulin early on. And the delta in blood sugar peaks at 60 mins, which is when the OMAD group ends up with higher insulin. So it could be that the insulin sensitivity is similar but the insulin response is slower in OMAD.
However i think you meant to say it's not *pathological* IR, rather it IS physiological insulin resistance.
@@N330AA insulin resistance by definition results in raised insulin.(hyperinsulinaemia) Since the total insulin levels are similar its not a change in the insulin receptor sensitivity it's a change in the insulin phase release dynamics
@@N330AA this is evidenced in the phase 1 beta cell data
wonderful thesis
I'm on mark 45:30 and I thought to myself, I hope they tried doing studies with a group of obese people because OMAD works great for most obese.. including myself.. I tried studying it as well myself but it is really difficult to get a doctor that will allow me to do long fasting- I'm on a medication - i was diagnosed with endometrial cancer last May and in a span of 1 week I lost 3.3 kilograms following OMAD 24:1 3x a week and and the rest are 16:1 .. (my diet includes no intake of sugar and limited carbo of 100g per day.) after a week I did nurture myself 2x a day same diet no fasting because I don't want to trigger my cortisol level which would affect my estrogen level- estrogen loves it when you fast so.. I'm taking progesterone 200mg for the hormonal therapy but whenever I have spotting i knew it's too much to my body so I'm on and off fasting and nurture- on my nurture week i walk approximately 10k-20k steps a day- half brisk half slow walk- i never run because it will trigger cortisol and my body is not designed to circulate oxygen easily- I have asthma.. i stopped comparing youtube doctors beliefs and decided to find what works for me and check it myself which part of my blood reacts and I will do CTscan next month and another biopsy to see if my cancer grew, reduced or remained the same. (I've been eating all anti cancer food for a month- no processed no sugar limited carbo and controlled calories) wish me luck folks-
Thanks for this thorough explanation:
And additional note; I never experienced any negative side effect of OMAD and long fasting- no headaches, but I follow all things that I knew I will be needing- I even cancel out my mouth wash cuz' I'm afraid that it might affect the fasting procedure, I drink 2-3Liters of water per day.. and during OMAD I get 2 hours of deep sleep and I cannot get deep sleep on my nurture week- My usual deep sleep is 15minutes. i have smartwatch and 2 apps on different to check it. It is accurate enough. I check my blood pressure daily 3x a day, my temperature, and I always make sure I consume good fats when breaking fast- almonds, avocado (i eat 1000calories when breaking fast) i don't know if I forgot some info
Fascinating, thank you.
On OMAD 2 years, my BP was unchanged. Cholesterol did rise. A1C went down significantly. I ate over a two hour period. I did not change what I ate. I gained weight. But I was also quite sedentary. I found that eating carnivore gave more consistent positive results overall than OMAD. Cholesterol on carnivore stayed the same, while glucose, BP, A1C, weight, all decreased.
Yep. Same happens to me. OMAD is extremely dangerous, and it ruined my life. I switched to multiple meals per day and it is saving my life
28:30 cortisol reduction for omad could be linked to circadian as levels are lower later at night i think
I've been naturally living an omad diet since I was like 20, 10 years later and I've been feeling great
From what I have learned, cortisol is higher in the morning, so that can be a good portion of the variance between three meals a day having blood tested in the morning versus one meal a day being tested in the evening.
Yep. See the pinned amendments.
I have a general distrust of "epidemiological" studies concerning the human diet. I have distrust of other human diet studies too.
Probably isn't the channel for you, then. :)
I wish you had gotten into potential cognitive benefits of OMAD. Would love to hear your thoughts on whether OMAD is good for focus etc
Do you know any studies that look into it?
@@Physionic not in particular if I’m honest, I don’t imagine it’ll be anything that’ll be done in the future either. But sometimes we can extrapolate from other studies to suggest possible relationships right? E.g if 16/8 is positive for cognitive function surely 23/1 would be too? & also, doesn’t our body use energy to digest - by not eating all the time wouldn’t that lead to an indirect increase in the amount of energy our brain can use? Sorry if I’m asking dumb questions I’m just a 15 year old high school student really interested in this stuff - you have my dream job!
You’re not asking dumb questions. Not one bit. You’re exactly right - we can try to get educated guesses from related studies, although it’s best to prove the questions exactly.
You’re 15, you can do this, too. :)
with reference to study S144 which seems to show greater insulin resistance in the OMAD group: I noticed that the measurements have intervals of 20 minutes and end 140 minutes after the meal. They don't affect the whole day. People on OMAD have the same normal insulin level response they have at every meal but have eaten much more. Maybe I'm wrong but I think it's normal for the blood glucose level to be higher than in someone who has eaten much less because they divide the total into three meals. Perhaps it takes a little longer to clear the glucose when there is much more than usual with no need to say that there's real resistance to the action of insulin. It would be interesting to measure its levels throughout the day and also understand if, over time, the body adapts and increases the insulin produced with the meal and then see if the flow remains high in the blood. Maybe It takes more time to adapt the 8 weeks, or maybe it Will not at all.
My experience is that after 4 weeks of OMAD I lost about 5kg (I'm Italian, I use the mks system) of body weight, all blood values improved except total and LDL cholesterol and triglycerides which increased. I believe it is related to weight loss. I'll see later how it goes, but I still have to lose 10 kg, It takes time.
Unless someone is still forced to eat the same amount of calories on OMAD, the chief reason why OMAD works is calorie restriction.
On OMAD I’m eating about 1200 calories in that 1 meal. Sometimes less. I am very active most days burning about 3200 calories. So what’s going to happen? Doing that, then these other things like, those 1200 calories of quality food, salads, arugula, broccoli sprouts, Pasture Eggs, grass fed butter. Yes that ratchets it’s up. Then the Apple cider vinegar with a electrolyte, another notch. Walking 20K steps a day, another notch.
But calorie restriction really is the number #1 thing that’s happening.
Stop the frequent snacking for gods sakes. Sugar, flour, and yes carbs keep super low.
alkaline phosphatase is elevated on omad if eat only late, and the gallbladder its not open up until that...
but if eat omad only morning, its not gonna be elevated!
My wife and I are OMAD for over 2 years. You really have to be a fat adapted fat burner producing ketones to do this without being hungry. I dont know how these studies can differentiate between the benefits of OMAD and what is essentially a ketogenic diet. If the subjects are eating carbs and not burning fat, they must be stressed from hunger.
The extra benefit of OMAD is that the body is not constantly digesting food. It can do good things like autophagy.
I know someone who works as a nurse and has IBS or Chrones, so has been doing this her entire work life out of necessity. The biggest worry IMO is absorbing enough protein since some say there is a limit. I suspect the body adapts over time, in this case decades vs. weeks/months.
It would have been more interesting to see a study like this done on people who were considered obese. I'm wondering if OMAD would have had an even greater effect on weight loss for those people.
Same here. There's little improvement to be done for healthy people IMHO....
ad Cortisol levels in the first study, its likely due to the time of the day:
For most tests that measure cortisol levels in your blood, the normal ranges are: 6 a.m. to 8 a.m.: 10 to 20 micrograms per deciliter (mcg/dL). Around 4 p.m.: 3 to 10 mcg/dL
ah someone mentioned it already. nice
I added an amendment. Good catch!
17:34
Why is this a problem?
It just means that 46%, 33%, and 21% of total fat intake was saturated, monounsaturated, and polyunsaturated fats in the OMAD group. Similarly, 42%, 31%, and 27% of total fat intake was saturated, monounsaturated, and polyunsaturated fats in the TMAD group.
How does OMAD impact the female hormonal cycle over time? I don't want to wreak havoc on my hormones and screw up my well-being again. I stopped doing even moderate fasts because my hormone health became pretty bad after fasting frequently and indiscriminately for so long (even though I was eating at maintenance calories for my 5'7" 150lb frame.) Now I'm on carnivore and I'm curious about OMAD again after gaining 15lbs.
Sparknotes: omad 👍 when cutting
Here comes the OMADERS
May be OMAD group is releasing less bile and thus clearing less cholesterol. May be they can benefit adding more fibre while in fasted state.
A good possibility.
The cortisol difference is most likely due to the time the blood is taken. People produce a spike of cortisol in the morning. They should have taken blood on both groups at night and in the morning. That would probably show that cortisol is similar for both.
Well noted that that paper did not targeted weight loose becouse one of the bennefits of Oma 2mad is to reduce insuline resistance wich then cures the cravings and then you start to eat less and then loose extra weight, inproove nutrient eficiency and then comes all the bennefits on the markers. If they force patients to eat the same amount of food on Omad vs 3mad they are throwing out of the window the bennefits, so it seems to be a bad design… they should had forced the 3mad group to eat the same amount of food the Omad group naturally wanted to eat, not the opposite…
Have you ever looked into red light therapy? I just purchased an expensive machine and I'd love you to tell me something good about my compulsive purchase. lmao
Don't you think omad leads to an increase in cholesterol because it is being utilized metabolically during the fast? An adaptation if you will.
That’s a possibility!
Cortisol levels rise short before wake up time afaik so if the omads are blood tested before the evening meal...that might explain the higher cortisol levels.
An excellent point!! You might have nailed it, Eduardo! I’ll add an amendment to this video with your comment once I have a moment later today.
I may have missed something, but it looked to me as though all the studies looked at late-OMAD rather than early-OMAD, i.e. eating the single meal at dinnertime and not breakfast time? We already know that eating large amounts late in the day gives worse blood sugar and blood fat readings. We really need studies on early-OMAD. It's not practised as often because it's socially harder, but it's probably more in line with the body's needs and might give different results.
You're right, Anna - these were all evening OMAD. I have my qualms with the studies that compare early to late OMAD - they're not quite as cut and dry as many people make the out to be, because there's a huge potential confounding variable (fasting length before blood measures are taken) people seem to miss on the topic, so I'm still not convinced early OMAD is superior. I'm currently reading some literature comparing the two, so I hope to release it in the near future. I have a Research Review releasing on the topic either next week or the following week for the Physionic Insiders, as well. But, to your point, you're right - I'll need to look at early OMAD, as well.
I started doing intermittent fasting with OMAD and sometimes 2MAD. Being a busy Mom of two teenagers, volunteering in the high school. Just got busy and found it easy to just do OMAD and intermittent fasting. Most days just didnt feel like eating. Now i find it hard to eat more than OMAD. I struggle with it now. Maybe it's a mental thing now? Idk.
Very intriguing. I've been doing OMAD (20:4) for the past 3 months or more, and now I was diagnosed with Stage 2 High Blood pressure. I've been given medicines by the doctor, but that's after doing Stress Test (Bruce, which showed normal) and BP Ambulatory test for 24 hrs. That's when it shows I'm averaging 157/90. Could doing the OMAD caused my spike in BP?
@25:30 My cholesterol, LDL, and Triglycerides are all high as well. Really high. I lost about 5kgs (originally 76kgs) but it just stayed there, ranging from 70-74kgs. Blood sugar is normal, and good thing I'm not pre-diabetic.
We have a history of high BP in the family (both parents) so that could have also affected it as it may already be manifesting on me. I'm 40 yrs old, so it really is concerning. I've told the doctor I've been doing fasting but he didn't seem to take special notice to it. He focused on my family's history which for him, explains why the results are like that.
You’re not saying what you’re eating? If you’re eating cake for omad then yes. Diet is important
I might lost weight too about 20 pounds when i measured my blood pressure and weight, but im on short window on IF, my blood pressure went down drastically and i dont need BP meds anymore.
Cholesterol and blood pressure might be elevated due to the junk diet the participants ate, i believe they thought they could eat junk while on OMAD, so at least they could satisfy themselves once a day.
How does someone ingest 200 grams of protein in a meal while also getting all their macros? Isn’t the body only capable of digesting a certain amount of food/calories in a sitting? Like in terms of extracting the nutrients, etc?
That's the thing, they don't get them all
Don't forget energy balance aka
caloriec in VS calories out
It's still the biggest factor.
Nice to be soft spoken but turn your Mike up so we can hear you with our volume all the way up
Doc D' Adamo tells us, bt.A and AB min 4- 5 smaler meals daily, coz we lack stomach acidity..so better for our metabolic types..😁
The one meal a day study should actually have given the one meal earlier in the day so that they could have taken blood measurements at about the same time of day. That had been better. But maybe less practical eating a very large meal early in the day.
Ok, about second study, what happens after those 3-4 hours? The omad group insulin probably continues to go down, and 3meal group has another meal, so their insulin rises and blood sugar as well, so this isnt the whole picture
46:46 I can't make the two graphs fit. Seems that one meal a day is lower almost all the time and only equal or slightly higher for a really short time.
Are you sure the graph to the left doesn't show the max glucose level of each day?
Any advice re strenght training where there is lots of 1RM training? I find OMAD is a real struggle when i am really hitting the higher weights.
I think the skew happened by changing the blood draw time. Manipulating the outcome by overthinking is a common error?
Not common, but it can happen - as evidenced.
As far as in your conclusions. “Raising Cholesterol”. Fasting. OMAD. Numerous studies have pointed to this and it seems to be a temporary anomaly during a weight loss period.
It would be helpful to gather research on what is happening to the blood lips and markers when on OMAD or longer periods of fasting.
Cortisol difference =dawn effect. Omad measured at night
Yep. I’ll make an amendment when I have a moment.
Other physicians and researchers like Brad Stanfield, Gil Carvalho also looked at research on fasting and concluded there's no added benefits from fasting compared to Caloric Restriction. Is there scientific proof that fasting activates autophagy more than CR in humans rather than yeast and rats? Thanks
There’s little research distinguishing the two, so I’d agree. Until there’s more research, we can’t make those distinctions.
Brad is just clickbaiting. He misrepresented the studies.
Dunno about gill but brad only analised 16/8 which overall I agree that the only benefit comes from lower insulin. But 2+ days fast lol. It's definitely superior over cr - bigger amount of pure fat loss due to igf 1 which helps to preserve muscles. Huge amount of bdnf which bring massive mind clarity. Dopamine receptor pathways desintisized which leads to better mood and energy.
Look at the case of 2 women losing 80lbs- one was on cr while the other on fasting. The former ended up with loose skin while the latter managed to preserve it's skin tightness through autophagy.
Thank u ❤️
Thank you.
Why not
why do You think that elevated cholesterol is disadvantageous? regards.
It would be interesting to see what the results of insulin, glucose, in the two groups would have been, had they both been on a low carb, or zero carb diet. To take in glucose in one meal, as compared to the same glucose spread out over three meals, would cause a larger spike in the OMAD people as compared to glucose level rise of a smaller amount of glucose, only the spike would occur 3 times a day as compared to once a day.
Absolutely, Susan. I hope other studies will look into that.
How can anybody eat three meals in one? Even without a hundred calories.
Ldl also going up during fasting.
Fat composition is relation to 1- for 1,1 gram of sf, you got 0,8 mufa and so on.
Kind regards.
Not quite clear on the fat composition point. Can you expend, Pawel? Thanks.
@@Physionic 1,1+0.8+0.5=2.4, 2.4 is 100 per cent, how much of it is 1,1?
Kind regards
cortisol is released much in the morning and is one of the mechanisms the body has to wake the body up after sleep. And during the day it gradually goes lower and is very low before bedtime. So they really should have taken the blood samples at exact same time of day to make it better. Comparing apples to oranges is not very good.
Pinned comment.
around 27:23 you mentioned ldl, arent there healthier and better types of ldl? and then the bad ldl?
No, there are different types of collesterol, like ldl and hdl. Ldl is just ldl
Do you have any study regarding OMAD vs. 3MAD for Type 2 diabetics or pre-diabetics?