Could you please make a video over intermittent and extended fasting that DOESNT have to do only with weight loss. I think a lot of us here would like to hear your thoughts on fasting for other benefits like metabolic rest and potential for immune system benefits. Thank you! 😌
I’m a 5’7” female and went down from down from 122 to 117 pounds after 16:8 for a few weeks plus more intense exercises. I want to reduce my A1C and onset of fatty liver. Thought intermittent fasting or TRE would save my day but now found out it’s again caloric reduction? I don’t think I can reduce my weight anymore.
This is the 2nd video on Intermittent Fasting (after last week's). Here we take a look at Time Restricted Feeding and the effect of meal timing on health
I practice ETRF 18-20 hrs every other day and stop eating at 2 PM. This has been a game changer for quality sleep! I’ve struggled with insomnia for years. This one thing has me falling asleep faster and staying asleep! It has also eliminated my acid reflux. As you’ve said in other videos- fasting is easier because it’s simpler. It works for me due to simplicity and I stick with it for the other two benefits.
@@elefectomariarosa Hi, since heidi didn't respond, I thought I'd answer your question. I've been not eating past 4:30 or 5pm, start eating at 1130am. I did this gradually. The biggest shock for me was that I'm not hungry by bedtime. Previously, I didn't think I could sleep unless I had some food and carbohydrate at 11pm or so, since I have anxiety and a full stomach seemed to help me go to sleep. I did this for 25 years. So I used to eat between 12pm and 11pm with a big dinner at 7 or 8pm. With the intermittent fasting, I've lost a little, not much, weight, and I can't say I feel better with this intermittent fasting of 18 hrs fast, 6 eating, but it does seem healthier for me to not eat in the evening. You might try to reduce your nighttime eating, gradually cutting off night eating earlier and earlier. I like his message that different things might work for different people. Good luck!
I do OMAD, about 22:2 but I eat very late, as I look forward to my single meal to help me get through the day. Maybe it's not optimal, but I've lost about 45 lbs in two years and it seems to work.
I love you because you're a scientist, you do not just have an opinion, you have facts to back it up and use logic, and you're willing to change your mind when facts prove it wrong. While the other doctor you debunked cares more about his clicks and refused to engage you with legitimate doubt and still stubbornly had his video online all this time.
Well presented video.I noticed when I was finishing dinner by 4pm I was actually eating more and losing weight. I thought I was imagining it until I saw the studies!
I've found my meals more satisfying eating when I'm hungry and not eating for 16 hours a day. I have often just have 2 meals - big breakfast and a mid afternoon meal
I basically eat from 6:30am to 11pm whenever I'm hungry. And I really eat a lot. My food is 98% plant-based, non-processed food, so the caloric density is quite low. My problem is more towards eating enough to maintain my weight (89kg/196lbs at 200cm/6ft6.7in), which is why I usually have a big muesli (mainly comprised of oat flakes, some nuts, fruits and seeds) before I sleep. Thanks for your amazing videos, keep up the great work!
Update two years later: I shifted the muesli to breakfast (6:30 am) and usually eat my last meal around 5pm. This shift somehow happened naturally. My result: I'm still the same weight but have way less body fat. Nice benefits.
Excellent video. I’m a 52 year old postmenopausal women who has tried losing weight with no success for some time until recently when I accidentally set a pattern of 17/7 due to work demands. The interesting thing is... I ate a wholesome breakfast with hearty lunch with my fav desert, but that’s it. I was full all day. Didn’t feel like dinner because what I ate at lunch was delicious and filling, plus I ate a food normally off the menu. My brain and body was satisfied therefore not looking for more food. Eating in a “diet” mode means you are aware both psychically and physically that you are in a deficit but also not getting appropriate fuel for maximum performance ~ mentally stressful and demanding career & physical exercise. My body didn’t read what I ate as overeating. The stress was removed. My mind thought it was enough. I enjoyed it. I lost weight just eating normally but within a small time window, effectively cutting out one meal and a whole bunch of snacks. So simple it’s ridiculous, but it was an accident. So this post verified what happened, and why. The issue I have now is... what do I do when there are social events? Still working it out but I might be in a deficit enough to handle the changes to routine. Perhaps I’m one of these people who doesn’t really need thAt much food? Anyway thanks for the post 🙌🏼🙌🏼🙌🏼🙌🏼
The TRE benefit I get (especially on 20/4) is hormonal balance. I do 20/4 five days, 16/8 Saturdays, no fasting Sundays. I am done by 12 noon on 20/4, 4 p.m. on 16/8. Sleep is better and I wake up when I need to, I am more alert, and I have more time to do other things. 62 years old, post-menopausal. 102 lbs., 19.9 BMI.
I notice when I do extended fasts I lose all hunger after a day. I tried to eat just a little in the morning like 600 cals. Today I had 3 kiwis and 4 oz smoked salmon. The doc said I should have 1 more meal, so I go to Panera bread and get a soup and an apple. I usually eat all my meals in car. Thus no dishes or trash. I may go to Vons and get a breast and berries for example. It works for me for 3 weeks, but may buy some eggs soon. But I love it, no cooking, no timing, no mess. I mean no timing as I eat whenever, but usually 11 am. Then the Panera around 3 pm. So no IF windows to worry about. In fact I feel comfortable to even have dinner, like steak and spaghetti and feel it would just be a one day thing. 58 years of failed diets.
Big salute to Gil to make these videos on IF! I was specifacally asking him on this topic, and he privded guidance! You are really humble with your followers! Cheers!
I'm a night owl as well, and I do the "time restricted fasting" eating between noon-8. It's worked great for me, and is super easy to follow. Obviously I cut out my late night snacking, which would tend to be "snacks". But it seems to be more than just that, because I've tried eating healthier combined with a lot more exercise, and couldn't lose as much weight as fast and keep it off. Anecdotal, but perhaps it doesn't need to be early for everyone, and maybe the time off 16 hours is the ticket.
I finish my dinner by 5:00, and usually don’t eat anything before 7:00 a.m., I eat a significant breakfast. Calories I didn’t need used to be eaten in the evening. My weight is easily kept stable now.
I have been flowing a mixture of the fasting options to find what works best for me and I think I’m one of the later in the day people. I’ve noticed if I eat earlier it leads me to eat all day and when I first eat I wasn’t even actually hungry. My hunger seems to start anywhere from around 3.30pm onwards and can eat one big meal and be fine till around the same time next day. If I eat better foods in that meal I over all feel better in myself if I eat rubbishy foods I feel bloated and like I’ve over eaten all day. I don’t get home till 6pm each day and so the quality of food will depend how I’m feeling but I’m .learning to pay attention to remember how the foods I ate yesterday affected me. I’ve been steadily losing weight and unlike every other diet or eating plan I’ve tried I’m not obsessing over Food all day, worrying or stressing about it which has also made me a lit happier in myself. So a lot of good advice here and a few more little tweaks to try.
How do you get all the varied nutrients your body needs for good health in one meal??? I would love the simplicity and convenience of eating only once for the day- but I need to find out what to eat to get all the vitamins, minerals, fats, proteins, amino acids etc... all the building blocks... in that one meal! 😅
I am completely addicted to your videos! I feel I learn so much from you and that I implement positive gradual changes to my daily life to improve my general health. Your videos are real public service! thank you Dr. Gil Carvalho! :)
Being a night owl, throughout my life I regularly found myself not hungry until 2-3pm. If I ate breakfast, however, I felt ravenous for lunch by noon. I originally started with 16/8 and ate snacks until @10pm, but this is where processed crap would sneak in (with my voluntary [as to type] and involuntary [as to mindlessly inattentive] participation). Over time, however, I became quite content with only one meal in mid-afternoon [22/2?] and have lost a great deal of weight.
They say that daily caloric restriction lowers your metabolism, while Fasting does not. What is the truth about it? Please address this in one of your videos. Thank you for your unbiased channel, I subscribed.
Help. I am turning 65 I’m not depressed well? I just don’t want to do anything. I’m taking 150xmg Wellbutrin. 150mg simvastatin. Not getting much exercise I tore an ACL and my meniscus skiing on Christmas day. Had surgery three weeks ago so healing from that. Not much of an exerciser. So losing my ski season really sucks and it does help me feel better when I get to ski or do an exercise that I enjoy. I’m thin 6 foot tall 155 pounds. Everybody thinks I’m skinny. Eating a really good diet like you talk about Mediterranean. I pretty much do the 8 16 time restricted feeding. like to gain some weight and gain some new interest in living and. doing. I follow Dr. Gundry too and stay away from lectin‘s whenever I can. 😵💫 thanks. love your videos.
I find this interesting but also personally conflicting. Most days I don't feel hungry until 11ish a.m. and most of the calories I eat is between 6 and 12 p.m. If I eat more during the day I feel sluggish and have to take a nap in order to be productive. I exercise a lot mostly after 6p.m.(20-120min./day intense exercise) and during the day I'm working on my university degree.
i'm the same way. my whole circadian rhythm is naturally shifted to late. whether that means results for TRF for night owls like us will be different I don't know. possibly no one does yet. looking forward to more data for sure :)
Nutrition Made Simple! I am the same as well. Breakfast around noon and dinner at 630. I am going to try a few days with dinner at 4 and see how that feels. My problem is that I like to have wine at night though....
@@shannaveganamcinnis-hurd405 it's like you read my mind!!! 🤣 I wanna shift my eating window earlier but am bummed I could not have a glass of wine some nights and still be in my "window" !!
I respond very well to IF and TRF. I play basketball early in the morning having only drank coffee. Then I go to work, work all day and get to eat only late in the afternoon (first meal). Then I work out (weight resisted training) and go to bed. I'm very athletic, lean and all my healthy markers are in check. So yeah, I think one has to experiment all the options in the table and play with what feels better.
Well this blows my meal timing away. I work nights, I wake up around 8:30-9:00 pm, do deep breathing, make a vegetable smoothie, I put an apple, the whole orange, ginger root, beets, tomato, garlic, bell pepper, kale, spinach, collard greens, broccoli, mango, pineapple, pear, blackberries, blueberries, raspberries, and strawberries in it. Makes 50 ounces. If I have time I do a 20 minute HIIT cycling workout, followed by 35-40 minutes of rehab- shoulder or hip flexor, and core. I follow that with a cold shower. I go to work, diving 600 miles, if I get hungry I snack on nuts, seeds, chickpeas, edamame. When I get home around 10:30-11:30 I have a salad, with beans, and corn, sometimes a sweet potato. It doesn’t feel heavy to me before bed. My question is, in these studies, are they using a plant based diet in the trials, or are they using an unhealthy diet? It seems to me that plat based would be easier to digest.
I I have kind of stumbled on to a very low carb, restricted time, two meal a day diet. Lost 40 pounds in four months. Have been able to get off taking Atorvastatin and am no longer pre-diabetic. Trying to wean off the blood pressure medication next.
@@KiwiBee21 I think just the combination of the two just works well. Down almost 20 more since I posted that. Could have done better but had occasional cheat meals on special occasions. Always go back to the plan immediately though.
Cheers for the video! Love your evidence based approach!!😃 Can you name some studies on overnight fasting that test for wider benefits? (additional weight loss, Glycemic control, and BP are always measured, but which studies measure for more?) I’m keen to process the research - and any 5 studies will hint at what benefits to look for! 💚
I would like to see if there is a detriment on intermittent fasting for us that want to maximize muscle mass. I do well with intermittent fasting 16/8. I know the media and trainers for decades have made an emphasis on protein intake and sometimes on frequent intake. I ask how about kidney health as well with so much protein. Do our organs get a brake during intermittent fasting?
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Gil, és um espetáculo, de todos os vlogers que falam sobre nutrição, és o mais credível pois mencionas sempre estudos e literatura científica e não apenas mumbujumbo. Como alguém formado em ciências e leigo em nutrição, subscrevo o teu canal com bastante interesse. Continua o bom trabalho. Seria interessante também ver o que tens a dizer sobre veganismo vs vegetarianismo vs dieta mediterrânica.
Yes! A video on oils coming up! So a question for you regarding that: Forks Over Knives meal planner recommends using no oils whatsoever even though I repeatedly read everywhere else that it’s healthy for us to consume the “good ones”: olive, coconut, avocado, grape seed, etc. FOK is not against fat, their recipes always include avocados, nuts, and seeds - they just recommend cutting all oils. Do you have any word on this?
coconut oil I touched on before, e.g. in the cholesterol videos (th-cam.com/video/tyTsnfAe_Ls/w-d-xo.html). olive oil coming probably on Monday! :) sneak peak: I disagree with saying it's 'bad' or 'causes heart disease'. depends on the individual
Posted that already, but this is the right video for my personal experiance: My personal experience with a fasting window of 14+ hours per day. 5 days per week I am quite fit (3-4 times per week in the gym). I had about 4kg of fat that I wanted to get rid of. With no success with other methods, as I was very hungry at some point in time (I love good food. And wine.) After I started my fasting for 6 Month I got rid of 6 kg of fat (went from 98kg to 92 kg with now 16% bodyfat) by keeping my muscle mass (measured by a doctor). And it is like this since 3 years. So it works great for me. I am never hungry or think of it as a burden. It is super easy to maintain for me. BasicalyI just skipp breakfast and late snacks. Weekends I do whatever I like. Depending on your goals - give it a go. And eat healthy! (And work out)
I do intermittent fasting every day, usually 16:8 and I am vegan and I do CrossFit in the morning. This is what I find works best for me. It took me some time, but I am glad that I found what works best for me.
@@adorable3817 I used to eat between 12 and 8, but then it shifted more towards 11-7, maybe 10-6. Although, I have to say, in the winter I only fast a couple of days a week, as I find it my body is incapable of IF in cold weather.
Another great video thanks Gil. This sounds like an old saying (here win the UK at least). Breakfast like a king, lunch like prince, dinner like a pauper.
I love your videos. It makes everything crystal clear. There is a problem about nutrition that still makes things hard for me. Histamine Intollerance! Is there a chance you could make a video about how to get all those benefits you're talking about in your videos for people who are histamine intollerant? I find it very complicated. Flax seeds, soy, a lot of nuts, beans and legumes are foods to avoid, although for "normal" people they are super healthy.
In the 50s and 60s very few children had a weight problem. There was breakfast, lunch and dinner with no eating in between. All we had was the drinking fountain during the day. One child out of 30 was fat. They always had a candy bar with them.
I hope they update these studies about what time to eat and match it with the circadian rhythm or people. Maybe this could even be done as an update on the existing studies. Just finding this out and analyzing the data with this parameter in mind. Seems like a fairly simple task to do, or? Ps. I’ve never been hungry in the morning, since I was a child, having to force myself to at least drink something because back then people believed that breakfast was the most important meal of the day. I like to redefine breakfast as “break fast”, as the first meal you have of the day
You can’t conclusively say early feeding is superior afternoon feeding with what was presented in this video. It could be that timing your largest meal after fasting is what is beneficial rather than the circadian rhythm.
I've done this and love it, but I was always under the impression that this is intermittent fasting. I never heard of the term time restricted feeding.
This matches the information I've learned from Huberman, he has a full episode on this (Huberman Lab Podcast #41). Good stuff, I also appreciate the humour! 😎
I think it varies individual to individual. It does not matter if I eat all the healthy stuff in the morning, by 11 AM Im dying of hunger. But staying fasted until 2:00PM and then stopping eating at 8:00PM is not an issue. But I certainly cant sleep if breakfast induced hunger sets in early afternoon and eventually becomes a torture by evening
personally, time-restricted feeding works great for me, started with 16-8, now at almost OMAD. Meals are around 11.30-12.00, typically nothing after 15.00. lost 41lbs so far. (and am now in the "healthy" BMI range) anecdotally, i also think the benefit is largely psychological, developing a "feeling" for the cumulative amount of calories is much easier with a smaller time-window of eating. also, iirc there is a known psychological effect of becoming more concious of food and food consumption during fasting. i find myself planning my meals more carefully and thinking about it more frequently, which ends up making my meals well planned in terms of macros+composition which results in a probably generally healthy and more balanced meal. in terms of the physiological effects, i can see on my fitness tracker that my heart rate obviously tracks with fasting period, probably NEAT is also really low during the end of the fasting period, and i can see that my heart rate drops _really_ low just before my meal (resting heart rate drops down to about 43-47bpm and i don't do much aerobic exercises so cardiovascular health isn't extraordinary) and then jumps back up. (i guess one could abuse this indicator to bump metabolism with small snacks)
I loved it great information. You spoke real fast so I wasn't bored. Monica nurse mentioned have been to I'm not to laugh. Thank you I really appreciated the knowledge. I often wondered about that and now I don't have to wonder anymore. So thank you.
good video bro! very well presented. Youre right about eating earlier in the day. I still do intermittent fasting but i do 8-2 or 3. Ive dropped a bit of body fat compared to when i was doing noon-8. i think IF is a helpful tool to help us lose weight, and weight loss brings benefits. But aside from that its personal preference; if people prefer 6 small meals a day it can still work. Love how you said about ‘fasting being a supporting actor’ as calories will always be most important
No, actually 6 small meals have been scientifically proven to not work for weightloss. It's worse than the 3 meals a day he showed. Dr. Greger talks about it in his book, How Not to Die. Peace and Love 😁✌💙🌱🌍
Eat like a king for breakfast, eat like a prince for lunch, eat like a pauper for supper. That's an old expression - somebody figured this out a long time ago,
I can provide a plausible reasoning for the impact of timing: if the energy of the food is available to the body some hours after the meal, and your expenditure at that moment is low (I guess that's true for sleeping, although I think I read that stuff like muscle growth and such tends to happen then, but the fact that you're not awake and lying down probably matters a lot more) your body cannot spend the calories and therefore might be inclined to store dietary fat (or maybe even produce new fat from carbohydrates, although some say that's a minimal amount). This reasoning (and I think even the findings you cited) grossly defeat the "only the energy balance matters"-hypothesis I've heard so many times and I always disliked, as there's so many variables and influences (different sources of energy like food, glycogen, ketons, lipids... and not to forget the imho *huge* impact on your activities during the day that are depending a lot on how energetic you *feel* ). A lot of hearsay and no sources, but focus was on plausible reasoning... :D
yes I agree calories eaten aren't the only factor. there is some evidence that meal timing affects physical activity. metabolic factors matter too. significant individual variation too. calories are important but not sole determinant
i do intermittent fasting 8am-2pm :) i find it gives me more energy than doing 11am-6pm or 12-8 which ive done previously. Both are good though its personal preference. Some people work jobs that require them to only be able to eat at certain times of the day as well.
I have ALWAYS eaten once a day in the evenings since I was at school and I did this up to the time we were forced to stay home for Covid. I never became hungry during the 24 hours I did not eat. However , being at home made it easier to eat more often (comfort food I suspect). I now eat twice a day and I have gained 15 kg of FAT in 2 years. Not easy to get rid of as I am now 66 and my metabolism is probably not what it used to be.
I've heard things like fasting can influence permanent changes to your metabolism speed. Any truth to that? Also would love a quick complete dead easy beginners rough guide to nutrition outlining the different components to nutrition like what carbs, proteins and fats are and how they contribute to our diet and also what a healthy goal or aim to get a good balance of the essentials required for healthy living. Like a quick 'nutrition for dummies' type vid. I feel even that small amount of basic information would help a large portion of the uneducated population who base nutrition off of famous rumours like "carbs are the devil and is the only reason you are fat." Thanks!
good suggestion! by and large the metabolic changes that have been shown with fasting in humans are comparable to the ones seen with ongoing calorie control (see e.g. pubmed.ncbi.nlm.nih.gov/26384657/). I haven't seen compelling evidence of any of those 'special' benefits but open to any evidence
My personal experience of dieting for 35+ years is that a 15 day fast changed me. As well as periodic 2&3 day fasts. So, I say yes there was some kind of shift in my metabolism or hormones that helped me to keep the weight off.
4:41 It may be because you expend more of that energy (big breakfast) during the day, while that energy (big supper) tends to get stored more as fat during the night? Same reason why a lot of people don't eat late.
I am not a doctor, but "The effect of fasting or calorie restriction on autophagy induction: A review of the literature." Mohammad Bagherniya 1, Alexandra E Butler 2, George E Barreto 3, Amirhossein Sahebkar 4. "We conclude that both fasting and CR have a role in the upregulation of autophagy, the evidence overwhelmingly suggesting that autophagy is induced in a wide variety of tissues and organs in response to food deprivation." While that article did not address autophagy and human illness, there are many that do in PubMed, the government site covering published medical research studies. The effect of fasting on autophagy and other related benefits may not be as well proven in humans as the effects on mice, but it is not like there is no research on it. (I don't have a horse in this race, ie. no book to sell, no blog, no web page or videos. I just want to know the facts.)
I've been doing intermittent fasting 16/8 for about 8 months now but I am not at all interested in losing weight, I could gain some. But I do see benefits, not that I've been able to measure them but I just generally feel better period. I attribute NOT gaining weight to the resulting lack of eating, especially snacking and drinking evenings. I sorely miss snacking during movies or relaxing evenings but I think we pay a price for that.
Thanks. Martin Berkhan is the father of 16/8. He does strength training fasted (albeit BCAAs pre-workout no calories). A decade ago, he showed studies reporting an increase in metabolism, muscle mass, hormone changes (eg more testosterone), and energy. I think his eating window is lunch to dinner (skipping breakfast) which doesn't seem favorable according to your video? Does the literature still support these claims?
I like this eating time related videos and the suggestion to always get enough sleep to have less bad cravings. But I think we ignore that all jobs are not standard times daily. Drastically different daily work time frames with highly variable start times and 3hrs sleep a night for 3 or 4 days in a row is common or even night time workers that work the same hours are working against nature so it takes a wide variation to figure out what works for each person. I'm just saying this because I am a positive person that pops up 11:00 at night to go to work for 14 hours I have a good attitude lots of energy. I am 55 n healthy. I catch up on sleep my first day off, I do believe that's a real factor that works because I feel great after I slept half a day but its sad to always hear negative reviews if your life doesn't have standard time frames. Many have to and still make it work with positive mental and physical health, and that's part of real life.
Losing weight is of course a very new thing to strive for. Most of evolution the opposite has been the goal. It makes sense to me that other benefits would follow by living in a way that was beneficial in the past, unless you are actually overweight.
The largest HGH release is between 10:00 pm and midnight. Insulin blocks HGH release, so having a carby meal after 8:00 pm will reduce daily HGH release. HGH heals accumulated microtrauma which reduces chronic inflammation. Chronic inflammation requires the release of cortisol which causes hormonal insulin resistance and raises insulin levels which can create a negative cycle: high high nocturnal insulin--->blunted nocturnal HGH--->high chronic cortisol--->high nocturnal insulin---> In other words, eating more food later in the day can contribute to inflammation, cortisol and hormonal insulin resistance.
Thank for delivering the facts in sn easily digestible way, keep it up! I have a question about salt. I watched a video today regarding salt intake and how we really shouldn't be cutting down? This goes against everything we are told but what are the facts behind salt intake and the real effects on our health? Thanks! J
From what I've seen for myself, if I restricted myself like that for smaller dinners, smaller lunches, besides having an odd feel to it, I'm pretty sure it would simply be too few calories to keep weight on, which in my case would be bad news since I'm trying to hold at 149 pounds for 71". I'd get too skinny. At the same time, say last fall when I was in the middle of ramped up cycling every day for fitness and secondarily to trim down, to loosely at that point, high school weight, it would of damaged my output for morning rides. Dinner is extremely important in that regard since you're counting on it for athletics before breakfast. Cycling is normally an hour plus riding for lots of us. Otherwise "time restricted feeding", or fasting, I'm simply against. Either strikes me like being a prisoner in a POW camp with sadistic jailers. There'd be force feeding yourself during that window in the one way, while at the other times probably feeling unnaturally hungry. With fasting, the distraction and hunger would be enormous, and it would be debilitating with exercise. I rather see meals as being a relief and a pleasure in day to day life. Also a stabilizing component. Regardless of planning on keeping weight, or losing weight.
Hey, I've watched a few of your videos and I really appreciate your scientific approach with evidence and your smart rationalizations. It caught my attention that you mention different circadian rhytms. I see nowadays that a lot of professionals heavily support the get up at 7 go to bed at 11 type typical rhtym a lot, but as you mention me and some people that I know are hardcore night owls. I'm still not sure if this is healthy, nautural or a complete disaster, but if it is natural as you say, which one of these IF diets would you reccommend and what eating window for a night owl like me? 16-8, 18-6 or OMAD or 3 day fast, plus considering that I am not obese but a quite overweight 28 year old guy?
I do the opposite of IF 😂 I eat a big bowl of oats for breakfast , snack on fruit and nuts throughout the day instead of lunch, then eat a pretty hefty dinner after work. I’m too lazy to pack lunches so that’s what works for me
Could you do an update on this topic? TRF seems very interesting, but eating early in the day and fasting in the evening has huge social implication and I think is very difficult to maintain in the long run. Shifting the eating window to 13-21 has the same benefits? Thank you.
What do you suppose happens for someone like me who does 16:8, but I only eat two meals a day? I work out biking or playing tennis while fasted in the morning. I eat a light lunch with salad, kimchi, natto, live cultured miso, 1/4 dry cup of rice and a few interchangeable extras like eggs, small fruits, some small protein portions maybe sometimes fish or chicken. For dinner I eat seaweed, more kimchi, extra virgin olive oil, a lot of sauteed or kimchi soup mushrooms, garlic, and interchangeable entrees with small carb portions?
😂😂😂Thanks, for informative and amusing video. I am for personalized/ individualized medical-health improvement. With appreciation for the studies boils down to u do u and I'll do me. What works for you do it and I do what works for me. I enjoy the 'early bird gets the worms ' strategy. I like to be done with eating by 8am. Period. Not eating again till the next day.🙃
@@decker8202 Here's a link to the episode I mention on iTunes: podcasts.apple.com/us/podcast/do-food-timing-and-sleep-affect-weight-loss-ep-60/id1451308876?i=1000477360070
Could you please help me with timing my food whilst working graveyard shift work. I’ve been gaining 5lbs a year since on this night shift I’ve been on for 3.5 yrs. Not a lot of people talk about it I’ve noticed. The trend seems to be though do not eat during your shift. Between the hours of 12-6am. So I have adapted this concept just in the past week. Im 41, 5’4” sitting now at 163lbs and if I don’t get a hold of my weight I will be on track to gaining that extra 5 lbs this year. Would love to hear your thoughts on this. Thank you 🙏🏻
Thank you so much for always putting a smile on my face while I’m being educated! 😄
my pleasure!!
I agree ! 👍
The sense of humor is a welcome addition.
Could you please make a video over intermittent and extended fasting that DOESNT have to do only with weight loss. I think a lot of us here would like to hear your thoughts on fasting for other benefits like metabolic rest and potential for immune system benefits. Thank you! 😌
ditto, everything seems to be about weightloss..
I’m a 5’7” female and went down from down from 122 to 117 pounds after 16:8 for a few weeks plus more intense exercises. I want to reduce my A1C and onset of fatty liver. Thought intermittent fasting or TRE would save my day but now found out it’s again caloric reduction? I don’t think I can reduce my weight anymore.
This is the 2nd video on Intermittent Fasting (after last week's). Here we take a look at Time Restricted Feeding and the effect of meal timing on health
I practice ETRF 18-20 hrs every other day and stop eating at 2 PM. This has been a game changer for quality sleep! I’ve struggled with insomnia for years. This one thing has me falling asleep faster and staying asleep! It has also eliminated my acid reflux. As you’ve said in other videos- fasting is easier because it’s simpler. It works for me due to simplicity and I stick with it for the other two benefits.
You are not hungry by the time you go to bed?
@@elefectomariarosa Hi, since heidi didn't respond, I thought I'd answer your question. I've been not eating past 4:30 or 5pm, start eating at 1130am. I did this gradually. The biggest shock for me was that I'm not hungry by bedtime. Previously, I didn't think I could sleep unless I had some food and carbohydrate at 11pm or so, since I have anxiety and a full stomach seemed to help me go to sleep. I did this for 25 years. So I used to eat between 12pm and 11pm with a big dinner at 7 or 8pm.
With the intermittent fasting, I've lost a little, not much, weight, and I can't say I feel better with this intermittent fasting of 18 hrs fast, 6 eating, but it does seem healthier for me to not eat in the evening. You might try to reduce your nighttime eating, gradually cutting off night eating earlier and earlier. I like his message that different things might work for different people. Good luck!
I do OMAD, about 22:2 but I eat very late, as I look forward to my single meal to help me get through the day. Maybe it's not optimal, but I've lost about 45 lbs in two years and it seems to work.
I love you because you're a scientist, you do not just have an opinion, you have facts to back it up and use logic, and you're willing to change your mind when facts prove it wrong. While the other doctor you debunked cares more about his clicks and refused to engage you with legitimate doubt and still stubbornly had his video online all this time.
Well presented video.I noticed when I was finishing dinner by 4pm I was actually eating more and losing weight. I thought I was imagining it until I saw the studies!
I've found my meals more satisfying eating when I'm hungry and not eating for 16 hours a day. I have often just have 2 meals - big breakfast and a mid afternoon meal
sounds like you found a good schedule that works for you!! :)
Same here, but if I stay up past 9:30 I want eat again.
I basically eat from 6:30am to 11pm whenever I'm hungry. And I really eat a lot.
My food is 98% plant-based, non-processed food, so the caloric density is quite low.
My problem is more towards eating enough to maintain my weight (89kg/196lbs at 200cm/6ft6.7in), which is why I usually have a big muesli (mainly comprised of oat flakes, some nuts, fruits and seeds) before I sleep.
Thanks for your amazing videos, keep up the great work!
Update two years later:
I shifted the muesli to breakfast (6:30 am) and usually eat my last meal around 5pm. This shift somehow happened naturally.
My result: I'm still the same weight but have way less body fat. Nice benefits.
Excellent video. I’m a 52 year old postmenopausal women who has tried losing weight with no success for some time until recently when I accidentally set a pattern of 17/7 due to work demands. The interesting thing is... I ate a wholesome breakfast with hearty lunch with my fav desert, but that’s it. I was full all day. Didn’t feel like dinner because what I ate at lunch was delicious and filling, plus I ate a food normally off the menu. My brain and body was satisfied therefore not looking for more food. Eating in a “diet” mode means you are aware both psychically and physically that you are in a deficit but also not getting appropriate fuel for maximum performance ~ mentally stressful and demanding career & physical exercise. My body didn’t read what I ate as overeating. The stress was removed. My mind thought it was enough. I enjoyed it. I lost weight just eating normally but within a small time window, effectively cutting out one meal and a whole bunch of snacks. So simple it’s ridiculous, but it was an accident. So this post verified what happened, and why. The issue I have now is... what do I do when there are social events? Still working it out but I might be in a deficit enough to handle the changes to routine. Perhaps I’m one of these people who doesn’t really need thAt much food? Anyway thanks for the post 🙌🏼🙌🏼🙌🏼🙌🏼
The TRE benefit I get (especially on 20/4) is hormonal balance. I do 20/4 five days, 16/8 Saturdays, no fasting Sundays. I am done by 12 noon on 20/4, 4 p.m. on 16/8. Sleep is better and I wake up when I need to, I am more alert, and I have more time to do other things. 62 years old, post-menopausal. 102 lbs., 19.9 BMI.
I've wanted to implement this for a while now, but I find that once I eat for the day, it becomes way harder to avoid eating for the rest of the day 😔
I notice when I do extended fasts I lose all hunger after a day. I tried to eat just a little in the morning like 600 cals. Today I had 3 kiwis and 4 oz smoked salmon. The doc said I should have 1 more meal, so I go to Panera bread and get a soup and an apple. I usually eat all my meals in car. Thus no dishes or trash. I may go to Vons and get a breast and berries for example. It works for me for 3 weeks, but may buy some eggs soon. But I love it, no cooking, no timing, no mess. I mean no timing as I eat whenever, but usually 11 am. Then the Panera around 3 pm. So no IF windows to worry about. In fact I feel comfortable to even have dinner, like steak and spaghetti and feel it would just be a one day thing. 58 years of failed diets.
Big salute to Gil to make these videos on IF! I was specifacally asking him on this topic, and he privded guidance! You are really humble with your followers! Cheers!
thanks!
Brilliant! I find that watching the bulk of my TH-cam videos early in the day helps me digest them.
🤣🤣🤣 I agree
I'm a night owl as well, and I do the "time restricted fasting" eating between noon-8. It's worked great for me, and is super easy to follow. Obviously I cut out my late night snacking, which would tend to be "snacks". But it seems to be more than just that, because I've tried eating healthier combined with a lot more exercise, and couldn't lose as much weight as fast and keep it off. Anecdotal, but perhaps it doesn't need to be early for everyone, and maybe the time off 16 hours is the ticket.
I am grateful for this guy, I was listening dummy hyper active emotional doctors and confused more and more on nutrition and health. 😊
Wow! Amazing videos! Amazing & much appreciated approach! 🎉😃
I finish my dinner by 5:00, and usually don’t eat anything before 7:00 a.m., I eat a significant breakfast. Calories I didn’t need used to be eaten in the evening. My weight is easily kept stable now.
I have been flowing a mixture of the fasting options to find what works best for me and I think I’m one of the later in the day people. I’ve noticed if I eat earlier it leads me to eat all day and when I first eat I wasn’t even actually hungry. My hunger seems to start anywhere from around 3.30pm onwards and can eat one big meal and be fine till around the same time next day. If I eat better foods in that meal I over all feel better in myself if I eat rubbishy foods I feel bloated and like I’ve over eaten all day. I don’t get home till 6pm each day and so the quality of food will depend how I’m feeling but I’m .learning to pay attention to remember how the foods I ate yesterday affected me. I’ve been steadily losing weight and unlike every other diet or eating plan I’ve tried I’m not obsessing over
Food all day, worrying or stressing about it which has also made me a lit happier in myself. So a lot of good advice here and a few more little tweaks to try.
How do you get all the varied nutrients your body needs for good health in one meal??? I would love the simplicity and convenience of eating only once for the day- but I need to find out what to eat to get all the vitamins, minerals, fats, proteins, amino acids etc... all the building blocks... in that one meal! 😅
I am completely addicted to your videos! I feel I learn so much from you and that I implement positive gradual changes to my daily life to improve my general health. Your videos are real public service! thank you Dr. Gil Carvalho! :)
thanks!!! means a lot :) new one dropping in 15mins
Being a night owl, throughout my life I regularly found myself not hungry until 2-3pm. If I ate breakfast, however, I felt ravenous for lunch by noon. I originally started with 16/8 and ate snacks until @10pm, but this is where processed crap would sneak in (with my voluntary [as to type] and involuntary [as to mindlessly inattentive] participation). Over time, however, I became quite content with only one meal in mid-afternoon [22/2?] and have lost a great deal of weight.
so insightful...I wonder if you have made recent videos about it
They say that daily caloric restriction lowers your metabolism, while Fasting does not. What is the truth about it? Please address this in one of your videos. Thank you for your unbiased channel, I subscribed.
Help. I am turning 65 I’m not depressed well? I just don’t want to do anything. I’m taking 150xmg Wellbutrin. 150mg simvastatin. Not getting much exercise I tore an ACL and my meniscus skiing on Christmas day. Had surgery three weeks ago so healing from that. Not much of an exerciser. So losing my ski season really sucks and it does help me feel better when I get to ski or do an exercise that I enjoy. I’m thin 6 foot tall 155 pounds. Everybody thinks I’m skinny. Eating a really good diet like you talk about Mediterranean. I pretty much do the 8 16 time restricted feeding. like to gain some weight and gain some new interest in living and. doing. I follow Dr. Gundry too and stay away from lectin‘s whenever I can. 😵💫 thanks. love your videos.
Always interesting, thank you.
I find this interesting but also personally conflicting. Most days I don't feel hungry until 11ish a.m. and most of the calories I eat is between 6 and 12 p.m. If I eat more during the day I feel sluggish and have to take a nap in order to be productive. I exercise a lot mostly after 6p.m.(20-120min./day intense exercise) and during the day I'm working on my university degree.
i'm the same way. my whole circadian rhythm is naturally shifted to late. whether that means results for TRF for night owls like us will be different I don't know. possibly no one does yet. looking forward to more data for sure :)
Me too.... I’ve always felt this way. Breakfast seems barbaric. I do 16/8 and my first meal is noon and last meal is finished by 8 pm.
Nutrition Made Simple! I am the same as well. Breakfast around noon and dinner at 630. I am going to try a few days with dinner at 4 and see how that feels. My problem is that I like to have wine at night though....
@@shannaveganamcinnis-hurd405 it's like you read my mind!!! 🤣 I wanna shift my eating window earlier but am bummed I could not have a glass of wine some nights and still be in my "window" !!
I respond very well to IF and TRF. I play basketball early in the morning having only drank coffee. Then I go to work, work all day and get to eat only late in the afternoon (first meal). Then I work out (weight resisted training) and go to bed. I'm very athletic, lean and all my healthy markers are in check.
So yeah, I think one has to experiment all the options in the table and play with what feels better.
Easy to understand and fun to watch your videos, keep them coming, doc!
Ending my eating by 6 pm does promote better sleep. The caloric restriction intervention has been interesting to watch develop.
Well this blows my meal timing away. I work nights, I wake up around 8:30-9:00 pm, do deep breathing, make a vegetable smoothie, I put an apple, the whole orange, ginger root, beets, tomato, garlic, bell pepper, kale, spinach, collard greens, broccoli, mango, pineapple, pear, blackberries, blueberries, raspberries, and strawberries in it. Makes 50 ounces. If I have time I do a 20 minute HIIT cycling workout, followed by 35-40 minutes of rehab- shoulder or hip flexor, and core. I follow that with a cold shower. I go to work, diving 600 miles, if I get hungry I snack on nuts, seeds, chickpeas, edamame. When I get home around 10:30-11:30 I have a salad, with beans, and corn, sometimes a sweet potato. It doesn’t feel heavy to me before bed. My question is, in these studies, are they using a plant based diet in the trials, or are they using an unhealthy diet? It seems to me that plat based would be easier to digest.
Eat at night 🌙 - sleep💤by day. The secret to success ! 😙👌
love the video ! very nicely put together! thank you for sharing!
18 hour fasting has worked for me for 3 years. I pack in two meals within 6 hours and do not count calories. I maintain my weight +/- 1 lb.
oh I love that bit at 6.03 about prerequisite and Dr Benzer haha
I I have kind of stumbled on to a very low carb, restricted time, two meal a day diet. Lost 40 pounds in four months. Have been able to get off taking Atorvastatin and am no longer pre-diabetic. Trying to wean off the blood pressure medication next.
Hi Richard. What do you think worked so well for you? Interested to know. Cheers
@@KiwiBee21 I think just the combination of the two just works well. Down almost 20 more since I posted that. Could have done better but had occasional cheat meals on special occasions. Always go back to the plan immediately though.
Appreciate all you have been doing.
Cheers for the video! Love your evidence based approach!!😃
Can you name some studies on overnight fasting that test for wider benefits?
(additional weight loss, Glycemic control, and BP are always measured, but which studies measure for more?)
I’m keen to process the research - and any 5 studies will hint at what benefits to look for! 💚
I don’t know how to thank you... 🌱
Your videos are exceptional! Thank you for sharing this information.
I would like to see if there is a detriment on intermittent fasting for us that want to maximize muscle mass. I do well with intermittent fasting 16/8. I know the media and trainers for decades have made an emphasis on protein intake and sometimes on frequent intake. I ask how about kidney health as well with so much protein. Do our organs get a brake during intermittent fasting?
Gil, és um espetáculo, de todos os vlogers que falam sobre nutrição, és o mais credível pois mencionas sempre estudos e literatura científica e não apenas mumbujumbo. Como alguém formado em ciências e leigo em nutrição, subscrevo o teu canal com bastante interesse. Continua o bom trabalho. Seria interessante também ver o que tens a dizer sobre veganismo vs vegetarianismo vs dieta mediterrânica.
Yes! A video on oils coming up! So a question for you regarding that: Forks Over Knives meal planner recommends using no oils whatsoever even though I repeatedly read everywhere else that it’s healthy for us to consume the “good ones”: olive, coconut, avocado, grape seed, etc. FOK is not against fat, their recipes always include avocados, nuts, and seeds - they just recommend cutting all oils. Do you have any word on this?
coconut oil I touched on before, e.g. in the cholesterol videos (th-cam.com/video/tyTsnfAe_Ls/w-d-xo.html). olive oil coming probably on Monday! :) sneak peak: I disagree with saying it's 'bad' or 'causes heart disease'. depends on the individual
I checked it out - thank you sooo much!
Posted that already, but this is the right video for my personal experiance:
My personal experience with a fasting window of 14+ hours per day. 5 days per week
I am quite fit (3-4 times per week in the gym). I had about 4kg of fat that I wanted to get rid of. With no success with other methods, as I was very hungry at some point in time (I love good food. And wine.)
After I started my fasting for 6 Month I got rid of 6 kg of fat (went from 98kg to 92 kg with now 16% bodyfat) by keeping my muscle mass (measured by a doctor). And it is like this since 3 years.
So it works great for me. I am never hungry or think of it as a burden. It is super easy to maintain for me. BasicalyI just skipp breakfast and late snacks. Weekends I do whatever I like.
Depending on your goals - give it a go. And eat healthy! (And work out)
NZ crew checking in
So glad to find the answer!
Excellent im well on the way of actualising this.
I do intermittent fasting every day, usually 16:8 and I am vegan and I do CrossFit in the morning. This is what I find works best for me. It took me some time, but I am glad that I found what works best for me.
nice! sounds like you found a routine you can sustain and enjoy! :)
So when exactly do you eat and fast? Thank you 😁✌
@@adorable3817 I used to eat between 12 and 8, but then it shifted more towards 11-7, maybe 10-6. Although, I have to say, in the winter I only fast a couple of days a week, as I find it my body is incapable of IF in cold weather.
@@rachelgrig9985 do you have set days that you fast? ...and by fast, you mean no food, just water that day. Right? 😊
@@rachelgrig9985 me too! I used to do 10-6, but noticed I do better when I stop eating after 3pm. Are you a morning or night Person?
The closer in time people eat to when the body starts to produce melatonin ( sleep hormone) production the higher their BMI.
Another great video thanks Gil. This sounds like an old saying (here win the UK at least). Breakfast like a king, lunch like prince, dinner like a pauper.
same in the US :)
Except in the old days people were not trying to lose weight, but rather keep it on.
I love your videos. It makes everything crystal clear. There is a problem about nutrition that still makes things hard for me. Histamine Intollerance! Is there a chance you could make a video about how to get all those benefits you're talking about in your videos for people who are histamine intollerant? I find it very complicated. Flax seeds, soy, a lot of nuts, beans and legumes are foods to avoid, although for "normal" people they are super healthy.
interesting. I'll keep it in mind!
Thank you so much for this video! Very interesting...
In the 50s and 60s very few children had a weight problem. There was breakfast, lunch and dinner with no eating in between. All we had was the drinking fountain during the day. One child out of 30 was fat. They always had a candy bar with them.
I hope they update these studies about what time to eat and match it with the circadian rhythm or people. Maybe this could even be done as an update on the existing studies. Just finding this out and analyzing the data with this parameter in mind. Seems like a fairly simple task to do, or?
Ps. I’ve never been hungry in the morning, since I was a child, having to force myself to at least drink something because back then people believed that breakfast was the most important meal of the day. I like to redefine breakfast as “break fast”, as the first meal you have of the day
You can’t conclusively say early feeding is superior afternoon feeding with what was presented in this video. It could be that timing your largest meal after fasting is what is beneficial rather than the circadian rhythm.
I've done this and love it, but I was always under the impression that this is intermittent fasting. I never heard of the term time restricted feeding.
This matches the information I've learned from Huberman, he has a full episode on this (Huberman Lab Podcast #41). Good stuff, I also appreciate the humour! 😎
I think it varies individual to individual. It does not matter if I eat all the healthy stuff in the morning, by 11 AM Im dying of hunger. But staying fasted until 2:00PM and then stopping eating at 8:00PM is not an issue. But I certainly cant sleep if breakfast induced hunger sets in early afternoon and eventually becomes a torture by evening
personally, time-restricted feeding works great for me, started with 16-8, now at almost OMAD. Meals are around 11.30-12.00, typically nothing after 15.00. lost 41lbs so far. (and am now in the "healthy" BMI range)
anecdotally, i also think the benefit is largely psychological, developing a "feeling" for the cumulative amount of calories is much easier with a smaller time-window of eating.
also, iirc there is a known psychological effect of becoming more concious of food and food consumption during fasting.
i find myself planning my meals more carefully and thinking about it more frequently, which ends up making my meals well planned in terms of macros+composition which results in a probably generally healthy and more balanced meal.
in terms of the physiological effects, i can see on my fitness tracker that my heart rate obviously tracks with fasting period, probably NEAT is also really low during the end of the fasting period, and i can see that my heart rate drops _really_ low just before my meal (resting heart rate drops down to about 43-47bpm and i don't do much aerobic exercises so cardiovascular health isn't extraordinary) and then jumps back up. (i guess one could abuse this indicator to bump metabolism with small snacks)
Interesting! Did any newer studies look into individual circadian rhythms? (Night owls vs. larks - night owl myself...)
I loved it great information. You spoke real fast so I wasn't bored. Monica nurse mentioned have been to I'm not to laugh. Thank you I really appreciated the knowledge. I often wondered about that and now I don't have to wonder anymore. So thank you.
good video bro! very well presented. Youre right about eating earlier in the day. I still do intermittent fasting but i do 8-2 or 3. Ive dropped a bit of body fat compared to when i was doing noon-8. i think IF is a helpful tool to help us lose weight, and weight loss brings benefits. But aside from that its personal preference; if people prefer 6 small meals a day it can still work. Love how you said about ‘fasting being a supporting actor’ as calories will always be most important
No, actually 6 small meals have been scientifically proven to not work for weightloss. It's worse than the 3 meals a day he showed.
Dr. Greger talks about it in his book, How Not to Die.
Peace and Love 😁✌💙🌱🌍
I use CGM and find eating big dinner keep blood glucose higher for longer period, that might explain things
Thanks for the video Daniel Son
wax on, wax off ;)
Eat like a king for breakfast, eat like a prince for lunch, eat like a pauper for supper. That's an old expression - somebody figured this out a long time ago,
Woah I didn't know the genetic basis for circadian rhythm!
I can provide a plausible reasoning for the impact of timing: if the energy of the food is available to the body some hours after the meal, and your expenditure at that moment is low (I guess that's true for sleeping, although I think I read that stuff like muscle growth and such tends to happen then, but the fact that you're not awake and lying down probably matters a lot more) your body cannot spend the calories and therefore might be inclined to store dietary fat (or maybe even produce new fat from carbohydrates, although some say that's a minimal amount). This reasoning (and I think even the findings you cited) grossly defeat the "only the energy balance matters"-hypothesis I've heard so many times and I always disliked, as there's so many variables and influences (different sources of energy like food, glycogen, ketons, lipids... and not to forget the imho *huge* impact on your activities during the day that are depending a lot on how energetic you *feel* ).
A lot of hearsay and no sources, but focus was on plausible reasoning... :D
yes I agree calories eaten aren't the only factor. there is some evidence that meal timing affects physical activity. metabolic factors matter too. significant individual variation too. calories are important but not sole determinant
i do intermittent fasting 8am-2pm :) i find it gives me more energy than doing 11am-6pm or 12-8 which ive done previously. Both are good though its personal preference. Some people work jobs that require them to only be able to eat at certain times of the day as well.
Thank you!!!!
I have ALWAYS eaten once a day in the evenings since I was at school and I did this up to the time we were forced to stay home for Covid. I never became hungry during the 24 hours I did not eat. However , being at home made it easier to eat more often (comfort food I suspect). I now eat twice a day and I have gained 15 kg of FAT in 2 years. Not easy to get rid of as I am now 66 and my metabolism is probably not what it used to be.
I've heard things like fasting can influence permanent changes to your metabolism speed. Any truth to that?
Also would love a quick complete dead easy beginners rough guide to nutrition outlining the different components to nutrition like what carbs, proteins and fats are and how they contribute to our diet and also what a healthy goal or aim to get a good balance of the essentials required for healthy living. Like a quick 'nutrition for dummies' type vid. I feel even that small amount of basic information would help a large portion of the uneducated population who base nutrition off of famous rumours like "carbs are the devil and is the only reason you are fat."
Thanks!
good suggestion! by and large the metabolic changes that have been shown with fasting in humans are comparable to the ones seen with ongoing calorie control (see e.g. pubmed.ncbi.nlm.nih.gov/26384657/). I haven't seen compelling evidence of any of those 'special' benefits but open to any evidence
My personal experience of dieting for 35+ years is that a 15 day fast changed me. As well as periodic 2&3 day fasts. So, I say yes there was some kind of shift in my metabolism or hormones that helped me to keep the weight off.
@@starnejme6902 that's powerful
Hello sir . Could you make a video on how to understand which fruits we should eat and Avoid in mrng and at ngt?
What do you consider an early dinner i eat dinner @ 6pm and go to bed between 8:30 and 9pm
4:41 It may be because you expend more of that energy (big breakfast) during the day, while that energy (big supper) tends to get stored more as fat during the night? Same reason why a lot of people don't eat late.
Fico feliz que encontrei seu canal! Você é o melhor!
obrigado irmao!
I am not a doctor, but "The effect of fasting or calorie restriction on autophagy induction: A review of the literature." Mohammad Bagherniya 1, Alexandra E Butler 2, George E Barreto 3, Amirhossein Sahebkar 4. "We conclude that both fasting and CR have a role in the upregulation of autophagy, the evidence overwhelmingly suggesting that autophagy is induced in a wide variety of tissues and organs in response to food deprivation." While that article did not address autophagy and human illness, there are many that do in PubMed, the government site covering published medical research studies. The effect of fasting on autophagy and other related benefits may not be as well proven in humans as the effects on mice, but it is not like there is no research on it. (I don't have a horse in this race, ie. no book to sell, no blog, no web page or videos. I just want to know the facts.)
I've been doing intermittent fasting 16/8 for about 8 months now but I am not at all interested in losing weight, I could gain some. But I do see benefits, not that I've been able to measure them but I just generally feel better period. I attribute NOT gaining weight to the resulting lack of eating, especially snacking and drinking evenings. I sorely miss snacking during movies or relaxing evenings but I think we pay a price for that.
Thanks. Martin Berkhan is the father of 16/8. He does strength training fasted (albeit BCAAs pre-workout no calories). A decade ago, he showed studies reporting an increase in metabolism, muscle mass, hormone changes (eg more testosterone), and energy. I think his eating window is lunch to dinner (skipping breakfast) which doesn't seem favorable according to your video?
Does the literature still support these claims?
I like this eating time related videos and the suggestion to always get enough sleep to have less bad cravings. But I think we ignore that all jobs are not standard times daily. Drastically different daily work time frames with highly variable start times and 3hrs sleep a night for 3 or 4 days in a row is common or even night time workers that work the same hours are working against nature so it takes a wide variation to figure out what works for each person. I'm just saying this because I am a positive person that pops up 11:00 at night to go to work for 14 hours I have a good attitude lots of energy. I am 55 n healthy. I catch up on sleep my first day off, I do believe that's a real factor that works because I feel great after I slept half a day but its sad to always hear negative reviews if your life doesn't have standard time frames. Many have to and still make it work with positive mental and physical health, and that's part of real life.
Losing weight is of course a very new thing to strive for. Most of evolution the opposite has been the goal. It makes sense to me that other benefits would follow by living in a way that was beneficial in the past, unless you are actually overweight.
What if I’m a night owl and skip breakfast but stop eating by 8 pm? I can still achieve 16:8. Does that make a difference?
The largest HGH release is between 10:00 pm and midnight. Insulin blocks HGH release, so having a carby meal after 8:00 pm will reduce daily HGH release. HGH heals accumulated microtrauma which reduces chronic inflammation. Chronic inflammation requires the release of cortisol which causes hormonal insulin resistance and raises insulin levels which can create a negative cycle: high high nocturnal insulin--->blunted nocturnal HGH--->high chronic cortisol--->high nocturnal insulin--->
In other words, eating more food later in the day can contribute to inflammation, cortisol and hormonal insulin resistance.
Thanks for your input. Can you provide source for this?
@@ty-lim I posted 3 sources about 5 days ago but they disappeared. Not sure why. I will try to go back and look them up again.
I skip breakfast. Do I get the same benefit?
What times can we have snacks and what can we have for snacks that won't spike insulin on early eating plan
Thank for delivering the facts in sn easily digestible way, keep it up! I have a question about salt. I watched a video today regarding salt intake and how we really shouldn't be cutting down? This goes against everything we are told but what are the facts behind salt intake and the real effects on our health? Thanks! J
Avoid excess! Food with salt is more addicting. We'll eat more of it.
Ever try Chips or peanuts without salt? 😅
From what I've seen for myself, if I restricted myself like that for smaller dinners, smaller lunches, besides having an odd feel to it, I'm pretty sure it would simply be too few calories to keep weight on, which in my case would be bad news since I'm trying to hold at 149 pounds for 71". I'd get too skinny. At the same time, say last fall when I was in the middle of ramped up cycling every day for fitness and secondarily to trim down, to loosely at that point, high school weight, it would of damaged my output for morning rides. Dinner is extremely important in that regard since you're counting on it for athletics before breakfast. Cycling is normally an hour plus riding for lots of us. Otherwise "time restricted feeding", or fasting, I'm simply against. Either strikes me like being a prisoner in a POW camp with sadistic jailers. There'd be force feeding yourself during that window in the one way, while at the other times probably feeling unnaturally hungry. With fasting, the distraction and hunger would be enormous, and it would be debilitating with exercise. I rather see meals as being a relief and a pleasure in day to day life. Also a stabilizing component. Regardless of planning on keeping weight, or losing weight.
Don't we want to reduce the total amount of food we eat? Have a slow metabolism to extend life span?
Is there a study where the calories were loaded into the evening?
Bro plz tell me you have read the circadian code
Nice Brito.
What if i only eat 1 meal a day (lunch)?
Hey, I've watched a few of your videos and I really appreciate your scientific approach with evidence and your smart rationalizations. It caught my attention that you mention different circadian rhytms. I see nowadays that a lot of professionals heavily support the get up at 7 go to bed at 11 type typical rhtym a lot, but as you mention me and some people that I know are hardcore night owls. I'm still not sure if this is healthy, nautural or a complete disaster, but if it is natural as you say, which one of these IF diets would you reccommend and what eating window for a night owl like me? 16-8, 18-6 or OMAD or 3 day fast, plus considering that I am not obese but a quite overweight 28 year old guy?
Do you have go give up alcohol?
I do the opposite of IF 😂 I eat a big bowl of oats for breakfast , snack on fruit and nuts throughout the day instead of lunch, then eat a pretty hefty dinner after work. I’m too lazy to pack lunches so that’s what works for me
Aside from the calories and losing weight can you shed light in the suppression of MTor?
Could you do an update on this topic? TRF seems very interesting, but eating early in the day and fasting in the evening has huge social implication and I think is very difficult to maintain in the long run. Shifting the eating window to 13-21 has the same benefits? Thank you.
Nice one nut i have been repeating to know last dinner time is best for? 😥 wsiying
What do you suppose happens for someone like me who does 16:8, but I only eat two meals a day? I work out biking or playing tennis while fasted in the morning. I eat a light lunch with salad, kimchi, natto, live cultured miso, 1/4 dry cup of rice and a few interchangeable extras like eggs, small fruits, some small protein portions maybe sometimes fish or chicken. For dinner I eat seaweed, more kimchi, extra virgin olive oil, a lot of sauteed or kimchi soup mushrooms, garlic, and interchangeable entrees with small carb portions?
😂😂😂Thanks, for informative and amusing video. I am for personalized/ individualized medical-health improvement. With appreciation for the studies boils down to u do u and I'll do me. What works for you do it and I do what works for me. I enjoy the 'early bird gets the worms ' strategy. I like to be done with eating by 8am. Period. Not eating again till the next day.🙃
Awesome video!
Really good information! We just recorded a podcast episode on meal timing and we found very similar results. Great video!
feel free to share link below
I'd love a link to that podcast!
@@decker8202 Here's a link to the episode I mention on iTunes: podcasts.apple.com/us/podcast/do-food-timing-and-sleep-affect-weight-loss-ep-60/id1451308876?i=1000477360070
@@drvincentesposito Thank you!
Could you please help me with timing my food whilst working graveyard shift work. I’ve been gaining 5lbs a year since on this night shift I’ve been on for 3.5 yrs. Not a lot of people talk about it I’ve noticed. The trend seems to be though do not eat during your shift. Between the hours of 12-6am. So I have adapted this concept just in the past week. Im 41, 5’4” sitting now at 163lbs and if I don’t get a hold of my weight I will be on track to gaining that extra 5 lbs this year. Would love to hear your thoughts on this. Thank you 🙏🏻