I did 48h fasting every Friday-Sunday for 30 weeks + 16/8 every other day. It required some kind of stubborness and perseverance 😊 but the effects are stunning. Strict keto was the key to make it possible (15-20g of carbs a day). Now I do 72h of "sardines" fasting every 2 week and it's very easy with amazing anti-inflammatory effect. It's like having a new body and a new brain too. I wish I had this knowledge 20-30 years ago, I could save my parents, both died too early and in pain because of metabolic diseases.
This is a fantastic plan - totally agree with your 48 hr fast and am all about the 72 hr sardines - life changer! Would love to know some specifics about your 15-20 carb meals, please?
@@VisorGirl at first I was using a MOBR method from a book written by two polish doctors: Rodzen Brothers. Basically it's what dr Westman is promoting on his channel, with extra caution about some specific foods, which you might eat too much of and which are addictive and contain carbs (eg cheeses, tomatoes, some nuts, etc). For macro nutrients calculation I used an app (use one which is specific to your food market and contains food available locally) After about a month i bought CGM and to my surprise my glucose levels were perfect so I started fasting, first 16/8, then 24h fast. After about 3 months of keto-adaptation 48h every week. It's important to check how your body reacts to certain foods. Now I'm mostly carnivore but I bake keto bread sometimes or eat some berries in a season. But what I like the most is beef and eggs or fat pork meat (I buy unprocessed). And one particular type of cheese (it's my only addiction 😀).
I dry fasted weekends besides 22 hr keto OMAD during week Lost 55# as an old fat lady, in 6 mos, no exercise needed It was pure determination except the dry fasting (that obliterated hunger) and I lost a third to half of my scalp hair Carni is much better, no fasting altho I rly should as I’ve got such slow results
@@greblus 😋 love cheese... However I'm trying to come to the acceptance that perhaps it doesn't like me, but the last that'll be able to give up will probably be parmesan or Romano because you get the nice cheesy without going too far but might still have to look at that Oh well it's a journey ....good for you 🤗 ...!
My grandparents and great grandparents lived oner 105 yrs, never fasted ate beans everyday dark coffee, dairy, meat, eggs some fruits guava, tamarindo, mango, coconut, cactus avocado and only three veggies chayote, potato and carrots they never knew what a salad was or berries they passed without health problems and good memory and teeth. They said secret for long health was walking outdoor everyday and staying active
Our grandparents did have scientists fuking with the food. I tried to find fruit with seeds i like in the supermarket, and the only things I bought were apples, red grapes, and a seeded watermelon. I'm not familiar with tropical fruits, but I'm going to learn because they all had seeds. The FDA failed every American. Bill Gates is a billionaire who eats tropical fruits.
56 and have been in ketosis for over 2 years now, eating one meal a day intermittent fast between 18 to 24 hours every day. Lost well over 100 pounds of body weight. Was on prescription medications for over 25 years, and I got tired of all the side effects from meds. I slowly came off my meds within the first 3 months of starting keto.
I have lost 16 lb in 2 weeks but it's my 5 week I m not loosing weight any more what should I do . I did omad . And in 3rd week 3 day water fast I lost 2 kg in 3 days but get it back after 2 days what should I do should I do 2 day 3 day fast or omad ? I m worried about my waight loss
@@mouzzamahmad2171 Don’t sweat it. Hears what I would do. Now, don’t go nuts with this, but, On a Saturday, and in your eating window, go get what you want. For me it was a Cheesesteak and fries. It’ll shock the system. Do NOT do another 3 day fast for a month. Your body is getting used to it. Lay off that for a while. And watch your calories everyday, but eat everyday for a month then try a fast again and see what happens. And make sure you take a good multi-vitamin to make sure you’re getting vitamins you may not be getting through food. Now, I’m no doctor. So do what you want. But drink at least 2 liters of water a day. Water is good for weightloss and 2 liters isn’t hard to get down in a day.
@@mouzzamahmad2171 That’s a little dangerous. The most I have ever lost in a week is 4 to 4.5 and that’s a lot. The reason that’s dangerous is if your body isn’t getting enough protein, it will go after your muscles. Mote to the point, your heart. Don’t concentrate so much on the multiple day fasting, concentrate on your caloric deficit. Eat everyday, but make sure you are at a good caloric deficit.
@@Runner2000 I eat meat around 300 to 400 and some time more and 300 gram or more carb and dates apple 4 walton 1 or 2 day a week honey and milk with chia seeds, ghee 2 3 table spoon per day in a single sitting and by eating this I m now 88 kg before I was 95 . I also take green tea . By eating this I lost this much waight but now I m not loosing I will do 3 day fat and I will try keto diet for a week to break this plateau inshallah
Dr Westman cannot thank you enough for keeping it simple and translating for us who can think but can easily be overwhelmed if we listen to all the voices. Thank you as always! You brighten my day and take the burden off our shoulders by the teaching you offer that never ceases to gift us in our daily walk with our eating.
This is just one of Dr Eckberg’s videos. He never suggests you should just eat the typical American diet the rest of the time. Many of his videos teach a daily low carb diet, specific foods and additives to avoid, as well as foods that you should include in your diet. He also teaches a lot about insulin sensitivity and fatty liver disease. In fact much of his focus is reversing metabolic diseases.
I started to address my prediabetes and weight starting with his videos first, and ended up here and other related videos; so I agree, this particular video was a bit atypical for him. It assumes that fasting is helpful, and it assumes that the low protein helps with autophagy -- the exact things Dr. Westman pointed out.
Ditto! Almost. Breakfast toast 10-11 am. Lunch bag of popcorn 79 calories. Lunch/ dinner high protein 4-5pm. Live yogurt & honey 🍯 before 7pm. Sugar cravings under control. Losing the stubborn belly fat. My BMI doen to 23.0 from 27.02 😅
After watching this video with Dr.Ekberg and many other doctors, I am more and more a fan of Dr.Westman! I love the simplicity of what he shares for free! Nothing new here, like many others I have tried listening to many, many other doctors and so called experts or influencers and Dr.Westman is by far the best. I love the graciousness and lack of attitude! Dr.Westman’s approach KISS! Keep It Simple Sir (I’m being kind) I cannot agree more with Dr. Westman. No special food to purchase other than what is in the grocery store. THANK YOU DR.WESTMAN!!
Hear hear! And I’m rather tired of all these other so-called doctors who aren’t medical doctors. I don’t it’s wise to listen to what chiropractors have to say about nutrition
I follow carnivore, eat fatty red meat, sometimes oily fish, add butter to my coffee instead of milk or cream. I eat once per day, i dont get hungry, feel i could easily go longer between meals, as our hunter ancestors would have and gave evolutionary advantage. Lean, low BMI, good muscle mass and bone mass for my age.
@@Takuma_Sakazaki I make a bulletproof coffee that consists of 1/2 cup heavy whipping cream, with a full stick of butter (cubed up). That constitutes the “liquid” for the coffee. I heat the cream and the butter in the microwave and then pour it into a single serve blender container, and add two scoops of instant coffee. Since I take powdered glycine (dirt cheap amino acid) as a supplement, I add my daily dose in as well, because it is sweet tasting, and I don’t have to worry about sugar or any other artificial sweeteners. It’s around 1200 calories total, with only 3 grams of carbs. That is the only carbs total in my diet. It really helps to add lots of calories in such a small volume of liquid, when you’re trying to do OMAD.
I have watched a lot of Dr. Ekberg's videos. I think it is important to note that you cannot look at this fasting alternative in isolation. He certainly isn't saying to do this and then go back to a SAD diet the rest of the time. This is merely an alternative to a three day water fast for those who should not or cannot do traditional fasting. He does espouse a long-term lifestyle change in eating real food.
Dr Ekberg is great for figures on food and getting a plan together after helping breaking a cycle of soley counting calories! He really helped from the start educating on carbohydrate and sugar impact.
Thank you Dr Westman I love the way you explain things in these videos You were the beginning of my 3 year journey to better health and lifestyle You bring balance without obsession Pleas keep this up
I am on my 3 day of a 7 day fast now. And I am a Carnivore. Water only. If you fast, then fast. Quit pussy footing around with teasing yourself with food. The thing I like about it is everday it feels like your stomach is deflating a bit more. I dont get hungry, my little bit of fat keeps me in check.
I am at the 2.75 day fast stage right now…lost 8 pounds so far… this 3 day fast ends at 5 p.m. today. But I figure…why eat at 5 p.m….just keep going…and I may get to drop 10 pounds by tomorrow a.m. making it just over a 3.5 day fast. Good luck everybody‼ I am carnivore…if I eat veggies…I will crave every carb in sight…and I will be in pain. I cannot eat what this doc Ekberg is advocating. I am sticking with doc Westman. Gladys🇨🇦Toronto🇨🇦Canada🇨🇦
@@gladysobrien1055 I never did it for weight loss, I did it for autophagy. I only lasted 4 days, going from fat burning to starvation. I am pretty lean. Just remember when you break the fast to eat a light meal and wait until the next day to eat again. I break my fast with a can of sockeye salmon sauteed in butter. I am Carnivore also.
I’m staying with my success ! Dr. Berry and this Dr. W. Have made me successful seeking my goals! If it ain’t broke, leave it alone! My goal for the last 10 years, was 265 pounds! I’m at 235 pounds, now, in trapped in a recliner! I’m sticking with what I know works! Thanks for educating me on eating habits!
I really respect Dr. Westman because he has years and years of research and actually treating patients with diet. Thank you sir for all you do. I really wish I could convince my friends and coworkers to eat this way, but it’s next to impossible to get through to people here in Tennessee, where they have been raised to eat “biscuits and gravy”.
Wow that’s great I’m happy for you😇But I wish you stated what was in that one meal? Or at least the usual things you eat? What? Like mostly meat with a little vegs & fats?
@@guitarsong4Jesus I would try the Carnivore Diet and I do two meals a day it's low carb easy and the weight is coming off cause the last meal no carbs so your body will burn fat stores better just some info..It's just so easy to follow btw.
You can't fast every day. You can for a while but eventually it will cause issues. Keto and fasting is like a hop skip and a jump. Fasting and then doing what ever after is more of 2 steps forward, one step back.
@@makaisenkiI have been Intermittent Fasting every day for over 5 years now and just had my physical a week ago and blood work was perfect. I am Insulin Sensitive with is a good thing because being Insulin Resistant is what causes many diseases.
@@alysezalazinski5599 I said you can't fast every day. I was talking about 24 hour fasts. Intermittent fasts of course you can do that every day. How else would you sleep. You'd die of sleep deprivation. Reading between the lines is important.
I see two problems eating this low protein diet as prescribed by Dr Engberg is you can't just but 25g of leeks ect ect. The waste on this diet would be enormous, unless you ate the same thing day in day out. Secondly if you are like me who is trying to actually put on muscle mass this would greatly hinder this. I personally prefer to eat two meals a day between 2pm and 6pm. I tend to do my cardio in the morning and then do my resistance training around 1 Pm for an hour, so break my fast with protein rich foods (but low carb) then have my main meal of low carb high protein around 6pm then nothing until the next day at 2pm. This works for me. I have lost 85Lb and reversed all my metabolic markers and I'm off virtually all my meds. I am never hungry and have been doing this lifestyle for about 18 months now and feel so much better for it.
This isnt what Ekberg normally presents. This fasting memicing diet is base on Walter Longo's diet. longo is a vegan, hence no meat. Normally Ekberg is pro protein.
Longo isn't a vegan, he eats fish, his diet is lower in animal protein but higher in plant protein keeping IGF-1 at the lower end. He's based it on a traditional mediterranean diet that was mostly plant based with some animal products.
Longo had done research on the effects of fasting on cancer / chemotherapy treatments. He created the fast mimicking diet for those who can’t go without eating. He even commercialized a product - Prolon. Similarly, Atkins didn’t create his diet. But the original was to not eat for 3 days. Then go low carb. Thinking people wouldn’t water fast for 3 days, Atkins used a 20 g daily carb limit for 2 weeks. Personally, think a 3 day (or longer) water fast is better.
Correct! Carnivore or low carb diet IS fed fasting! I like three small meals of animal protein and eggs, with about 30 to 60 grams of non processed carbs total.
Better to cut back to 2 meals within 4 hours of each other. Less insulin spikes. Yes meat does spike insulin a little bit. Leaner meat spikes insulin much more that fatty meat.
So far I am overwhelmed by this doctor's rational approach. At last! I've been confused about so many conflicting diets that I see. I feel relieved to hear that I don't have to starve myself! Thank you Doctor ❤
I think all these doctors make awesome educational videos and it’s only natural they all have their own way of understanding of what they teach. At the end of the day, listen and learn and turn do what works for “your” body. I never had any interest in extended fasts but my only goal right now is fat loss. I’ve transitioned into a protein sparring modified fast three days a week and it broke my long plateau. I will continue to watch these keto/carnivore doctors and apply what works for me.
@@Snowsea-gs4wu It's been a long time since I read his books, but I believe in "Obesity Code" he recommends eating keto/low carb for the easiest transition to fasting. I think bc once in ketosis, it's easier on the body for fat adaptation. I think he said it, too, in some you-tube lectures tho I can't write up the footnotes if that's what you're looking for. Sound familiar? Best luck. (I thought autophagy was real from listening to Fung, & am disappointed to hear W say it's theoretical. You?)
@@mariad1151I have damage to my ankles. There were Nobel prizes when autophagy. The thing is it's really hard to measure how many cells are getting eaten and recycled. If you want evidence of autophagy watch Dr Boz. For example she has a video about 2 women who both lost weight. One did it her way with fasting, the other did it with standard treatments. Boz's patient didn't have saggy skin. The standard weight loss lady did. Now she is also going to Dr Boz to lose that lose skin. With the damage in my ankles supposedly in order to heal them I need a strict 3-5 day fast and the autophagy will go into over drive. It's supposed to be trying to fix everything in hopes that you will be able to hunt or gather in order to not die. I would be able to have salt and water and that's about it. At least I won't have to cook for a while.
Thank you for your take on autophagy. I found myself wondering where his data is. In 2023, due to circumstances beyond my control, I had to work physically hard over a 48-hour period of time and could not get my food. I ended up in the emergency room, and the attending physican, after listening to me, ordered a barrage of tests. I became unconscious at some point and was admitted into an acute care setting. The primary diagnosis was that of rhabdomylisis. My body had consumed all available resources and started using my heart for fuel. The treatment was aggressive and very frightening. I spent three days in an acute care unit before I could go home. So, for me, missing my meals for two days and working hard nearly killed me. Be careful who you listen to about how and what to eat.
You are not supposed to do physical demanding work. When you fast, you shoukd be in "slow motion and rest more and drink sea salt water. 8 gram per 2 Litters.
You were mostly likely dehydrated, lacking electrolytes. Perhaps you did not have enough resources in your body to begin with. There are too many factors to consider before assuming that 48 hrs of no food almost killed you.
I so appreciate the way you explain things, Dr. W. It gives me encouragement to keep it simple and forge ahead. On day 5 of my new carnivore life and loving it so far!
To listen to dr. Ekberg is like getting a lecture from a Quantum mechanics expert explaining what to do to get your car running better. All you need is a mechanic that advise you to change the oil and get a better fuel and drive more efficiently. He is definitely a doctor that you will depend upon, while dr. Eric is promoting freedom by providing practical and simple information that allows me to live better without having to count, measure and worry about other things then eating properly, i.e., nutrition dense food, like my uncestry used to do. Thanks dr. Eric to persist on your education path. And sorry i couldn't watch the whole video as it's very hard for me to get the other doctor.
dr chaffee said being in ketosis puts you in autophagy so its like fasting 24/7 your entire life. the design was meant for recycling to happen 24/7 which is the optimal design.
No. Ketosis does not necessarily put a person in autophagy. That is delusion. Autophagy means that certain catabolism of unwanted tissue in the body happen. Ketosis is autophagic only if there is adequate lowering of calorie intake otherwise it is just plain ketosis and often anabolic which by the way is great for physical fitness.
@@simplehealthyliving4681 you actually dont make sense. your statements contradict each other. your first statement "catabolism of unwanted tissue in the body" is autophagy. i agree with this. it is a normal regular process in the body. the sensible and logical design is your body particularly your mitochondria will repair/remove damaged cells in your body "when it detects them". you contradicted yourself(and logic) when you said autophagy only happens when there is lowering of caloric intake. that doesnt make sense, THE SENSIBLE SIGNAL FOR AUTOPHAGY(FOR THE MITOCHONRIA TO DO ITS WORK) IS WHEN SOMETHING NEEDS TO BE REPLACED AND NOT WHEN THERE IS LOW CALORIC INTAKE. low caloric intake can trigger autophagy but the primary reason for autophagy is when there is a need to replace damaged cells and the design is it happens 24/7. mitochondria is going around in the body always looking for cells that need replacement. it doesnt make sense at all if mitochondria detects a damaged cell that needs to be replaced, and it doesnt replace or repair it right then and there and has to wait for you to lower your caloric intake lmao. so you are in autophagy 24/7 when you are in ketosis and your insulin is low because that has been the design for millions of years for humans(humans on a primarily high fat high animal protein carnivore diet and be in ketosis all the time) . the problem arises when you eat carbs/sugar because it is a scientific fact that autophagy is turned off when your insulin rises. sugar/carbs ruins the design. insulin suppresses autophagy. so if you disagree with me, please come up with a clear, coherent and logical and detailed explanation why. *and also i think it would take millions of years for humans to evolve into animals that thrives on carb/sugar diet but weve only been at it for 12 thousand years.
@@simplehealthyliving4681I don't think it's the lowering of calories. Autophagy is a bit higher level of ketosis, so it is to lower insulin. There it could be difficult to get if eating beef, or dairy because the protein can give a slight elevated bloodsugar. Still you'd be low enough to have ketone between 0.5 - 1.5 but autophagy you want a higher level of ketones. Dr Shawn Baker changed the ratio of fat and beef when he had injuries his neck and wanted to raise ketones. He ate more butter.
@@johannas.l.brushane2518 What you are describing is high grade ketosis. Autophagy, real autophagy that eats cancer cells, that eats inflammatory cells healing nagging skeleto-msucular joint pain is far, far above ketosis. Your body needs to feel it is starving in order to start eating these debris cells leftover in the body for months and probably years. You achieve basic level of real autophagy by actual water fasting with nothing but salts for at least 2.5-3 days. You achieve next level of real autophagy by first breaking the fast and eating mainly ketogenic maintenance calorie diet and then repeating the 2.5-3 day fast after a few days. Respectfully, your thinking is incorrect. The name itself says it all - auto - phagy - body eats (breaks down) the protein of its own bad cells thus getting rid of such debris. Warning - you stop fasting before body starts eating its own healthy cells from vital organs. So fast but don't do crazy long fasts. Fast, break the fast with non-excess maintenance keto diet (maybe go a little into low-carb even), repeat fasting as per your goals (reducing / removing cancer cells, inflammatory cells etc.)
16+ hrs of Fasting is necessary for meaningful autophagy. Eating beef make 16-24 hr fasts easy and natural. Not hungry anymore. Longer fasts of course boost that autophagy even more. Non fasting days be sure to eat until satiated. Don’t want to get frail.
As one who has followed Elberg for years, I think he would mostly agree with you. I think he's just addressing the different popular options out there and is trying to help explain why they may work or not work.
Westman seems to have no time for autophagy, and I didn't note him finding metabolic value in fasting. Westman compared the mammalian body to a car, an extremely poor analogy. We are a myriad of interlocking processes that find mutual balance, homeostasis. Perturbation, knocking the system out of balance, is necessary to induce tuning of the various subsystems. Without this type of good stress it is possible--if not likely--to fall into suboptimal or unhealthy stasis. Think Antifragile by Nassim Taleb.
Note that he asked people to sign up for his webinar. Sounds more like a salesman type doctor the ones which you usually find in your hospitals paid by pharma. Dr Eckbergs is far beyond qualified and certainly could teach this gentleman a trick or 2. It is clear that he missrepressented the whole video of Mr Eckert even disqualifying him to then sell us a webinar.
What exactly do you disagree with Dr Sten Ekberg on? What science do you think he's got wrong? Don't just say vaguely that you think he's wrong on something. Show comparative evidence. He shows a lot of science on every video and he's a very good communicator so easy to understand even though English is probably not his first language.
Too many people here are saying Dr. Westman's words are understandable while Dr. Ekberg is too technical. I find it funny that people prefer dumbing down instead of basic good knowledge that still does not violate the philosophy of simplicity.
I tried to follow Ekberg's recommendations for a while. So much calculating! I prefer - some meat, 2 cups of leafy greens, couple of eggs, and some ACV. Much simpler.
This would be incredibly difficult. After 2-3 fasting, my appetite disappears. But if I just have a bite of something to "take the edge off," the hunger comes back. The other problem is this is too much protein - it takes a tiny amount of leucine or glucose to shut down autophagy.
I love Dr. Eckman. He was there in the beginning for me. This video of his Dr. Westman reviewed was certainly not anything i would ever be interested in doing but i do like to do a 3 day fast a couple times a year spring and fall. I feel wonderful when i do and look forward to it
How long one can fasting safely depends on (1) cardiovascular pre existing conditions (2) pre existing thymus gland/immune system conditions (3) pre existing gut microbiome conditions (4) current glucose and lipid/fat stores in the body. (5) electrolyte/mineral levels at the end of a fast when breaking a fast.... to handle hunger pains - fiber and fat levels must be increased - to trigger ketosis - one has limit starch/sugar/carbohydrates all of the time
Autophagy does work. When I fast my skin gets clearer. The only issue when you go back to eating , you must go slow and not gorge yourself. I fasted for 14 days before and never lost any muscle that I could tell. Your body becomes very efficient.
@@InTheMiddleOfAForest I had a friend back in the day when I was in the Navy that would fast for 30 days and jog most of those days. A little too crazy for me. I don't do more than 7 to 9 now.
@@mariad1151 Once you get past third or fourth day it's fine. I don't do 14 any more. If you drink black coffee you can do the first two days drinking coffee with your water and you can use electrolytes in your water. Then easy sailing.
@@andredaedone5 IDK I did 48 hrs once ...helped w the ketones anyway. Idk bout more than that but maybe w fasting mimicking I could. The benefits are apparently not known....
They are doctors of chiropractic. Just like medical doctors, there are good ones and there are bad ones. Chiropractors kept my husband able to function with his lower back issues and also kept him from having to have knee surgery after an injury. ❤
Going on the ultimate elimination diet /lifestyle change choice of eating mainly meat from ruminant animals, with electrolytes supplementation is the way to go. You can, at your own discretion add in things after a couple months strictly like this, to get a feel of what foods you may or may not be sensitive to. It won't correct itself overnight, but you will get results in days.
“I don’t agree with everything, but that’s ok…”. Oh how I pray that this would become the prevailing thought in our country again! So very well expressed!
Ya, I bet in Dr Ekberg’s opinion our ancestors are super human calculators. It’s the very reason keto gives the impression that it’s very hard to do. Eating carnivore is simple straightforward no calculations needed, just a simple yes/no question to answer, is what I’m going to eat meat?
@@LittleRadicalThinkerno you just ate what you found while chasing around wild game through migratory patterns and 6+ months of the year there wasn't much to find. Stuff goes in season and out of season and droughts etc.
I do use Chronometer app to track my food intake, trying to stay lower carbs, that is far as I want to go. I do watch this Doctor occasionally when I want to fire all neutrons in my brain, this diet is a stretch to adopt. Thank you Dr. Westman for your clear cut methods.
Thing is people need to use their brain more often, and think, not just accept "influencers". Since humans haven't really figured out how our bodies work, even though some pretend they do, just use the information you get, and sieve through it and find what fits you best.
Be careful with Thomas DeLauer. Dr. Westman criticized one of his videos. DeLauer entirely botched the interpretation of a study. Have found Westman, Sten Ekberg, Eric Berg, Jason Fung, Boz, and Mindy Pelz to be solid.
@@aieahi1 Yet, use your own brain to analyze the information you get, to understand what may be inconstant with chemical facts, and opinions even when they coincide with your own.
Dear Dr Eric, with greatest of respect, your commentary just constantly interrupts Dr Sten's own excellent thesis, yet doesn't usefully clarify our understanding of Ekberg's own excellent commentary. I'll wait to watch the original, thanks.
In theory you cannot (at least not much) but there are many reports of people having lowered their scores. Bear in mind that if you have a non-zero CAC then you likely also have soft plaques. If you start a protocol that can improve your arterial health, there may be some hardening of those soft plaques and your CAC may increase. That is probably a good thing because soft plaques are unstable and calcified plaques more stable. After that CAC increase, you may subsequently see a decrease even if not to zero. Potentially can take a long time, possibly years.
Cut out all the sugar and artifical sweeteners you can possibly find from your diet. Then cut way back on your carbs. Eat only organic carbs in small amounts. Do this for a year and see what happens. N my opinuon, That's the best you can do.
Plants are good for you esp with meat. Those edited and processed plants are as bad as the edited and processed meats the vegans are using against meat eaters.
@@margaretbreuer2528 we need to remember that Dr. Westman is not a carnivore. He advocates a very low carbohydrate diet For myself I look up low oxalate and low carbohydrate vegetables, and fruits and have a few of them.
One problem with this so-called fast-mimicking diet is that it won't sate you. So you'll feel starved, and it will be very hard not to fall off the wagon. I prefer a keto/Atkins diet, and then just normal fasting (water fast) for any kind of cleansing purposes. Any period where you actually eat, but can only eat non-sating things, would be very frustrating, and demand a rigorous regime of measuring/weighing everything. Not my cup of tea. FMD Kit: It's just typical how they have to add some kind of sweetener even to these things. The first thing anyone doing any kind of healthy diet must do is to get rid the constant sugar taste addiction!
Dr Westman, I'd like to know your thoughts about putting children on carnivore. My daughter is 12y and weighted 70 kg (163 cm) 😢. I started with her carnivore 60 days ago and she's lost 6 kg! But I am afraid of our ped's reaction... I don't know what to do... she needs another 6 kgs to drop to get into normal range
I quit listening to Berg and Ekberg after transitioning to carnivore because I don’t easily get hungry every 20 hours now. I just Eat fatty meat to satiety, add salt to taste and drink clean water to hydrate.
What does it mean when I start eating animal based and i just struggle to eat at all food is so bland and almost impossible to finish my meals cause after a couple bites it becomes revolting how am I suppose to get my calories an protien in? Should I just not worry and assume my fat is making up for it
Drinking some heavy whipping cream is low protein and hign fat. It's super cheap, so I'll try it for a week and get back with y'all, lol. EDIT: it gave me terrible diarrhea, I do not recommend it.
I thought I remember the other Dr recommended to drink coffee with dollop of cream . drinking heavy whipping cream for a week? that would be a lot like drinking castor oil and yes! diarrhea 😮
If we keep on reducing protein intake then we end up with muscle wastage i read the clinical trials saying out body needs between 1.8 to 2 G pr kg body weight pr day. am i wrong ?.
Ok, I've got to put my $0.03 in here! 7 years ago my traditional medical doctor offered me an option for lowering my LDL cholesterol. Because he knew I wouldn't take statins. He asked me if I would consider a fast mimicking diet. The one he gave me just in a nutshell is about 500 calories a day of coconut milk. I could have safe non caloric sweeteners and basically anything that was just fat but not from a animal. So I put cocoa powder in my coconut milk with some safe sweetener and made a shake everyday for my break fast around 1:00 or 2:00 and then I did a curry coconut soup. We were allowed two small handfuls of high water content vegetables a day so I put those in my soup. And I altered soup with a salad meal every other night. I used avocado oil on my salad and I cheated with a teaspoon of apple cider vinegar. So celery cucumbers broccoli peppers were probably okay but I hate them. I did that three times in a year and my LDL cholesterol went from extreme high to low. I thought it was really amazing! I always lost weight but gained it back pretty quickly and that was fine I didn't do it to lose weight. I'm sure if I had really wanted to keep that weight off I could but I was pretty skinny. I've been able to maintain a healthy level of cholesterol. I do try to do the cleanse once a year but sometimes get a little lazy. But I actually really like it.
The thing I like about Westman is the keeping it simple. The thing I like about Ekberg is he explains everything. I listen to them for different reasons. Together they give me a functional education. I like knowing why this diet works.
It's an interesting theory and it's a good hypothesis, but how do we even measure autophagy? How do we measure success? This is kind of out for me right now to even test because the foods I eat are basically fat + protein and I don't eat plants because for me they seem to cause issues, but still testing that so maybe in the long run they don't. At the moment though my severe hives and joint pain has disappeared, and I no longer snack. I would love to see an actual scientific paper on this though, seems like it might be worth doing as cleanse after you have gotten yourself healthy. I am kind of with you, leaning into long term success over a quick fix -- but it is interesting, and Dr. Ekberg is a knowledgeable man.
His strategy involves eating a lot of non-foods (greens and other things that don't really have any nutritional value) along with olive oil for fat. Random sweet potato which would ruin a lot of the benefits. Seems like a lot of trouble just to get some autophagy, especially when not eating anything would be better and easier. And that expensive kit sounds horrible. Personally, I simply eat once a day. No carbs, of course. I eat less often, I don't eat less food; thanks to nutritionally dense foods, a single meal gets me a full day's worth of nutrition. I might not eat for 20 to 26 hours between meals, it takes that long before I start being mildly hungry. If there's a healthier diet, I don't know what it is.
Thank you so much saying it's okay to eat less, i have tried getting all the correct macros right and getting enough calories according to what the standard is, some days i eat more and some days i eat less. I'm gonna stop worrying about calories.
@@pcread I'm glad I fell asleep then before Eckberg started talking about plants! The video was finished when I woke up! Phew! Good timing! Right, so he's on about plants again huh what a crazy idea! I haven't any fruit at all for 6 months, & the only veges I eat are garlic & onion for flavour, & a baby carrot a coupla times a week. Well, the other day I ate a can of baked beans (from my post WWIII storage) cos I couldn't be bothered cooking. I have 2 slices of tasty cheese & 1 or 2 'twiggy' sticks (salami, 40g) early morning, as a 'snack', or early lunch. I eat nothing else until dinner time. So I fast 16 hours a day as it is. Is white coffee × 3 a day included as breaking my fast, or dropping me out of ketosis? I dunno, I don't have a cgm. But yeah, garlic & onion only, eat twice a day only. So yeah, as well intentioned as Eckberg is, I'm glad I dumped him off my carnivore diet doctor list like a shitty rag!
@@pcread If you have good gut bacteria or are repopulating your gut with specific strains you want that literal crap to feed your gut bacteria. Is it completely necessary? No. Is it further optimization for people who want it? Yes.
I like the comment about eating = stress at the end, Dr. Westman, about digestion basically being stressful for our body and I fully agree. Also there is something that is pointing to true fasting being a healthy thing: Thinking about whenever you were really sick, hunger goes to basically zero(Ghrelin gets downregulated), our body wants to fast naturally but thanks to faulty "knowledge" we often still force food down the hatch, likely making the healing process for our bodies harder.
I’d like to know if this works for people on heavy weightlifting schedules, ie 5-6 days a week, very strenuous, every muscle group of the day taken to failure. Can you really fast or mimic fasting when this level of physical activity and muscle building is occurring? Not just that, but I’m already lean, 10% body fat and 190 pounds. I do carnivore, but I feel like harm would come from trying to fast. Harm as in delayed recovery, muscles not actually growing from the sessions, etc.
Dr Westman, I need to know something seriously and immediately. Please help. My good cholesterol has become great, thanks to you. But my bad cholesterol is INCREDIBLY BAD, scary so. Like, heart attack risk 300 points earlier😢. Should I continue IF and keto, or under some circumstances like this, do I need to abandon this and do the whole beans, whole grain, plant- based diet instead? I'm full on diabetic, keeping blood sugars under 125 through diet and exercise, all my labs look good, except for LDL, which is 456! I'm scared 😨
You appear to be lean mass responder I think I said that wrong, but it means that you were thin enough that you’re one of those people who genetically creates cholesterol. do some research on that I don’t understand all the ins and outs but you’re probably fine. They already debunk the cholesterol even the LDL cholesterol causes heart attack. Studies do not support this idea. But check those who talk about lean body mass and high cholesterol. I think they said 5% of the population has that.
I wouldn't worry, LDL is no longer a prediction of cardiovascular disease. In fact Dr Westman has discussed this along with many other doctors. Triglycerides is something you need to keep an eye on. If you have high LDL and you eat primarily saturated fat, not processed sugars and lots of carbs. The high LDL is most likely in the form of large buyont which is non harmful, but if you eat lots of sugar the LDL will likely be small density LDL which is harmful.
You don't need to go on a grain diet but you do need to increase non-bloat fiber like keto coconut flour, cut down a little on the fat you are eating (do keto but not with extra butter etc.) and increase protein and do intermittent fasting properly (just water and salt for 16 hours) and do resistance training (free weights at home) and walking (on average one hour each day). The protein and fiber will keep you full and you can start to eat less calories of food and less fat in food until your number goes down to non-scary level (perfect low numbers are not needed). The exercise will contribute immensely to utilization of stored fat in your body by increasing energy expenditure and building lean muscle.
I do 60 hours straight every day, but I am Keto with a 10 gram carb cap per week. It has become second nature. It helps with my Rheumatoid arthritis. To me, it would be more difficult to do protein mimicking. I would question the effectiveness as compared to straight fasting.
18:00 I am sorry, but who has the time to prepare daily like 12 different vegetables all in tiny amounts? I can't fathom this at all. You spend more time peeling and cutting than cooking, also the chance of leftovers going bad increases dramatically, because you can't buy 20g of leek in a store, you're getting 1 leek, take or leave it.
Sorry, love Dr. Ekberg but all these numbers, percentages, grams, calories and on and on…..crazy! WAY too much work to simply not eat for a time period! If you’re wanting to fast then FAST - water, black coffee, tea only.
@@VisorGirl Calculators & scales & shit? Yeah, screw that absolutely! I eat once or twice a day & fill up at dinner time. 2 slices of sharpish tasty cheese in the morning & that's it!.
Exactly my thought, too. I am sitting here, listening to Dr. Ekberg's complicated chart, my yaw drops, and I am thinking "Who the f-word does this if you could just as well do carnivore?". Besides, if I ate cauliflower and shit like that, I could get issues, for sure.
@kend1964 Yes, this is Fasting Mimicry for people who can't do prolonged fasts, but want many of the benefits. I find it works very well but I do prolonged and IF, Too!
Autophagy is triggered by low protein. It is a protein-scavenging bodily process which grabs "extra" or damaged cells and breaking them down to repurpose the protein. Of course, eventually it will move onto cells which aren't "extra or damaged". Taken to the extreme (time-wise) would eventually lead to starvation which is when autophagy starts breaking down your internal organs for protein. Usually people describe it as a "self-cleaning" process, but it's really all about your body trying to get protein out of cells (non-essential first) for use in the rest of the body. Intermittent fasting can give you a daily autophagy window too. I don't remember, but I think you have to keep your window to four hours or less for that daily autophagy. That four hour window is a bit of hazy memory so I would verify that before using this information.
The issue with autophagy is that our body is already recycling cells that aren't up to scratch anyway. Sure it will do it sooner to cells that could still work some time and like Dr. Westman said, when you fast too long(how long is hard to say but at least over 3 days I'd say) it is likely the body will go after muscle mass eventually. The other issue with fasting is electrolytes, we need sodium, potassium and magnesium as well as some calcium to work well, add that if you're really fasting, it will likely not be needed with that fasting mimicking diet, maybe sodium will be a bit low with those foods, so salt it.
@@karenstasik2979 so the new "fast" is called the omega-3 fast (ketogenic woman). Basically you eat SMASH - sardines, mackerel, anchovies, salmon or halibut.... in any amount for 72 hrs - and this will whip you into ketosis.... I might try it, but the only one I eat is Salmon. Best of luck
Help me understand. I did it right I guess when I lost a lot of weight. Sadly I found out that I was losing bone mass and really don’t know what to do now 😢
I am muscular, healthy five ten, 190 lbs. 31 inch waste, flat stomach. Today I ate: Breakfast: 745 am 3 eggs (1 yoke) 5 oz of ground beef 1 slice of cheese, cofee no sugar Lunch: 1pm 3 eggs (1 yoke) 4 oz of ground beef water Dinner: 530 pm serving of baked tuna, 4oz Ezekiel bread grilled cheese cup of cooked green beans cup of arugula water
Me neither, @cassieoz1702 , but he's really active! If I ate 1/2 lb of ground beef in a day, I couldn't find room for anything else, but I also don't work off as much
I tried one of those Longo FMD and was so hungry! But when I shifted to an animal-based diet I had no problem fasting for up to 36 hours. I haven’t tried a fast longer than 36 hours.
Of course you must use grams/weight for leafy greens...... how would you possibly use volume?? That's for liquids.... or at worst anything with smaller particles. Are you supposed to put the leaves into a measuring cup?? How? The volume will 100% depend on how much you press everything together...... You can get ANY volume from that....... What do you mean dont have to use a scale? Then you will have to use a measuring cup instead........ And that is MORE difficult because of this. You of course use WEIGHT for anything that doesnt have an easily given volume..
I did 48h fasting every Friday-Sunday for 30 weeks + 16/8 every other day. It required some kind of stubborness and perseverance 😊 but the effects are stunning. Strict keto was the key to make it possible (15-20g of carbs a day). Now I do 72h of "sardines" fasting every 2 week and it's very easy with amazing anti-inflammatory effect. It's like having a new body and a new brain too. I wish I had this knowledge 20-30 years ago, I could save my parents, both died too early and in pain because of metabolic diseases.
Wonderful! I am beginning this also.
This is a fantastic plan - totally agree with your 48 hr fast and am all about the 72 hr sardines - life changer! Would love to know some specifics about your 15-20 carb meals, please?
@@VisorGirl at first I was using a MOBR method from a book written by two polish doctors: Rodzen Brothers. Basically it's what dr Westman is promoting on his channel, with extra caution about some specific foods, which you might eat too much of and which are addictive and contain carbs (eg cheeses, tomatoes, some nuts, etc). For macro nutrients calculation I used an app (use one which is specific to your food market and contains food available locally) After about a month i bought CGM and to my surprise my glucose levels were perfect so I started fasting, first 16/8, then 24h fast. After about 3 months of keto-adaptation 48h every week. It's important to check how your body reacts to certain foods. Now I'm mostly carnivore but I bake keto bread sometimes or eat some berries in a season. But what I like the most is beef and eggs or fat pork meat (I buy unprocessed). And one particular type of cheese (it's my only addiction 😀).
I dry fasted weekends besides 22 hr keto OMAD during week
Lost 55# as an old fat lady, in 6 mos, no exercise needed
It was pure determination except the dry fasting (that obliterated hunger) and I lost a third to half of my scalp hair
Carni is much better, no fasting altho I rly should as I’ve got such slow results
@@greblus 😋 love cheese... However I'm trying to come to the acceptance that perhaps it doesn't like me, but the last that'll be able to give up will probably be parmesan or Romano because you get the nice cheesy without going too far but might still have to look at that Oh well it's a journey ....good for you 🤗 ...!
My grandparents and great grandparents lived oner 105 yrs, never fasted ate beans everyday dark coffee, dairy, meat, eggs some fruits guava, tamarindo, mango, coconut, cactus avocado and only three veggies chayote, potato and carrots they never knew what a salad was or berries they passed without health problems and good memory and teeth. They said secret for long health was walking outdoor everyday and staying active
Our grandparents did have scientists fuking with the food. I tried to find fruit with seeds i like in the supermarket, and the only things I bought were apples, red grapes, and a seeded watermelon. I'm not familiar with tropical fruits, but I'm going to learn because they all had seeds. The FDA failed every American. Bill Gates is a billionaire who eats tropical fruits.
Sounds like they ate whole foods too!
They ate fresh. No preservatives, no fake food.
I'm glad to hear they had a healthy life. 👍
❤ Am quite sure that our grand parents ate lot of meat
But with a huge leaky gut. That’s not health. It’s survive.
56 and have been in ketosis for over 2 years now, eating one meal a day intermittent fast between 18 to 24 hours every day. Lost well over 100 pounds of body weight. Was on prescription medications for over 25 years, and I got tired of all the side effects from meds. I slowly came off my meds within the first 3 months of starting keto.
With the intermittent fasting, do you have loose skin?
Wow! Impressive sir!
I’ve been on OMAD for 5 months, fast 1 to 3 days a week.
Have lost 70 pounds.
I have lost 16 lb in 2 weeks but it's my 5 week I m not loosing weight any more what should I do . I did omad . And in 3rd week 3 day water fast I lost 2 kg in 3 days but get it back after 2 days what should I do should I do 2 day 3 day fast or omad ? I m worried about my waight loss
@@mouzzamahmad2171
Don’t sweat it.
Hears what I would do.
Now, don’t go nuts with this, but,
On a Saturday, and in your eating window, go get what you want.
For me it was a Cheesesteak and fries.
It’ll shock the system.
Do NOT do another 3 day fast for a month.
Your body is getting used to it.
Lay off that for a while.
And watch your calories everyday, but eat everyday for a month then try a fast again and see what happens.
And make sure you take a good multi-vitamin to make sure you’re getting vitamins you may not be getting through food.
Now, I’m no doctor.
So do what you want.
But drink at least 2 liters of water a day.
Water is good for weightloss and 2 liters isn’t hard to get down in a day.
@@mouzzamahmad2171
That’s a little dangerous.
The most I have ever lost in a week is 4 to 4.5 and that’s a lot.
The reason that’s dangerous is if your body isn’t getting enough protein, it will go after your muscles.
Mote to the point, your heart.
Don’t concentrate so much on the multiple day fasting, concentrate on your caloric deficit.
Eat everyday, but make sure you are at a good caloric deficit.
@@Runner2000 I eat meat around 300 to 400 and some time more and 300 gram or more carb and dates apple 4 walton 1 or 2 day a week honey and milk with chia seeds, ghee 2 3 table spoon per day in a single sitting and by eating this I m now 88 kg before I was 95 . I also take green tea . By eating this I lost this much waight but now I m not loosing I will do 3 day fat and I will try keto diet for a week to break this plateau inshallah
Dr Westman cannot thank you enough for keeping it simple and translating for us who can think but can easily be overwhelmed if we listen to all the voices. Thank you as always! You brighten my day and take the burden off our shoulders by the teaching you offer that never ceases to gift us in our daily walk with our eating.
Amen to that. 🎉
This is just one of Dr Eckberg’s videos. He never suggests you should just eat the typical American diet the rest of the time. Many of his videos teach a daily low carb diet, specific foods and additives to avoid, as well as foods that you should include in your diet. He also teaches a lot about insulin sensitivity and fatty liver disease. In fact much of his focus is reversing metabolic diseases.
Precisely, I love dr eckberg video’s!
I started to address my prediabetes and weight starting with his videos first, and ended up here and other related videos; so I agree, this particular video was a bit atypical for him. It assumes that fasting is helpful, and it assumes that the low protein helps with autophagy -- the exact things Dr. Westman pointed out.
I use the 8 hours of sleep ,+ not eating after 7 pm and not having my first meal before 9 am. That gives me 14 hours a day of fasting
Ditto! Almost. Breakfast toast 10-11 am. Lunch bag of popcorn 79 calories. Lunch/ dinner high protein 4-5pm. Live yogurt & honey 🍯 before 7pm. Sugar cravings under control. Losing the stubborn belly fat. My BMI doen to 23.0 from 27.02 😅
I love how you listen to your patients and check out their information learn from them and then teach us from your insights.
After watching this video with Dr.Ekberg and many other doctors, I am more and more a fan of Dr.Westman!
I love the simplicity of what he shares for free!
Nothing new here, like many others I have tried listening to many, many other doctors and so called experts or influencers and Dr.Westman is by far the best.
I love the graciousness and lack of attitude! Dr.Westman’s approach
KISS!
Keep
It
Simple
Sir (I’m being kind)
I cannot agree more with Dr. Westman. No special food to purchase other than what is in the grocery store.
THANK YOU DR.WESTMAN!!
Hear hear! And I’m rather tired of all these other so-called doctors who aren’t medical doctors. I don’t it’s wise to listen to what chiropractors have to say about nutrition
I follow carnivore, eat fatty red meat, sometimes oily fish, add butter to my coffee instead of milk or cream. I eat once per day, i dont get hungry, feel i could easily go longer between meals, as our hunter ancestors would have and gave evolutionary advantage. Lean, low BMI, good muscle mass and bone mass for my age.
How much calories you ate in that one meal? I really want to do omad but i can't stuff 1700 calories in one sitting.
Don’t be concerned about calories
Eat to satiety
@@threadfix but sometimes i only eat like 1200 a day and feel full. Is it ok to ignore?
Have you noticed that you don't feel eating poultry and drinking wine as well? To me it was revolutionary...
@@Takuma_Sakazaki
I make a bulletproof coffee that consists of 1/2 cup heavy whipping cream, with a full stick of butter (cubed up). That constitutes the “liquid” for the coffee. I heat the cream and the butter in the microwave and then pour it into a single serve blender container, and add two scoops of instant coffee. Since I take powdered glycine (dirt cheap amino acid) as a supplement, I add my daily dose in as well, because it is sweet tasting, and I don’t have to worry about sugar or any other artificial sweeteners. It’s around 1200 calories total, with only 3 grams of carbs. That is the only carbs total in my diet. It really helps to add lots of calories in such a small volume of liquid, when you’re trying to do OMAD.
I eat a low carb dinner (usually around 15 carbs) once every 24-26 hours. No snacks. Been doing it for over 5 years. It works for me.
I have watched a lot of Dr. Ekberg's videos. I think it is important to note that you cannot look at this fasting alternative in isolation. He certainly isn't saying to do this and then go back to a SAD diet the rest of the time. This is merely an alternative to a three day water fast for those who should not or cannot do traditional fasting. He does espouse a long-term lifestyle change in eating real food.
This guy said they can disagree... Please don't present these 2 great teachers as adversarial. Thank you❤
He has helped me a lot!
Dr Ekberg is great for figures on food and getting a plan together after helping breaking a cycle of soley counting calories! He really helped from the start educating on carbohydrate and sugar impact.
He’s a chiropractor, in the uk, we don’t call them doctors
Oh, hey, congratulations on cracking the 200K subscriber count! 🎉🥳
Thank you Dr Westman
I love the way you explain things in these videos
You were the beginning of my 3 year journey to better health and lifestyle
You bring balance without obsession
Pleas keep this up
I am on my 3 day of a 7 day fast now. And I am a Carnivore. Water only. If you fast, then fast. Quit pussy footing around with teasing yourself with food. The thing I like about it is everday it feels like your stomach is deflating a bit more. I dont get hungry, my little bit of fat keeps me in check.
It's therapeutic 😌
Car full of muscle loss . Very important to get the protein after the fast .
Fasting is not necessary when you’re on the carnivore diet because your insulin is always stable. Check out Dr. Anthony Chaffee.
I am at the 2.75 day fast stage right now…lost 8 pounds so far… this 3 day fast ends at 5 p.m. today.
But I figure…why eat at 5 p.m….just keep going…and I may get to drop 10 pounds by tomorrow a.m. making it just over a 3.5 day fast. Good luck everybody‼
I am carnivore…if I eat veggies…I will crave every carb in sight…and I will be in pain.
I cannot eat what this doc Ekberg is advocating. I am sticking with doc Westman.
Gladys🇨🇦Toronto🇨🇦Canada🇨🇦
@@gladysobrien1055 I never did it for weight loss, I did it for autophagy. I only lasted 4 days, going from fat burning to starvation. I am pretty lean. Just remember when you break the fast to eat a light meal and wait until the next day to eat again. I break my fast with a can of sockeye salmon sauteed in butter. I am Carnivore also.
I’m staying with my success ! Dr. Berry and this Dr. W. Have made me successful seeking my goals! If it ain’t broke, leave it alone! My goal for the last 10 years, was 265 pounds! I’m at 235 pounds, now, in trapped in a recliner! I’m sticking with what I know works! Thanks for educating me on eating habits!
I really respect Dr. Westman because he has years and years of research and actually treating patients with diet. Thank you sir for all you do. I really wish I could convince my friends and coworkers to eat this way, but it’s next to impossible to get through to people here in Tennessee, where they have been raised to eat “biscuits and gravy”.
I eat most one big meal a day, with a lot of protein, then I’m full. My weight is dropping fast. I like it this way. Not hungry, still loosing weight.
Wow that’s great I’m happy for you😇But I wish you stated what was in that one meal? Or at least the usual things you eat? What? Like mostly meat with a little vegs & fats?
Wish my weight was dropping fast! Have a HS reunion in Sept 2024 to go to & id love to be slimmer🙏
@@guitarsong4Jesus I would try the Carnivore Diet and I do two meals a day it's low carb easy and the weight is coming off cause the last meal no carbs so your body will burn fat stores better just some info..It's just so easy to follow btw.
As always you have given a balanced and fair science-based review. Thank you,
Yes take your science based safe and effective clot shot. Science is captured by big pharma. I don’t trust big pharma or science.
I don't see the bother with this "autophagy" diet. I'd rather just not eat for 24 hours.
You can't fast every day. You can for a while but eventually it will cause issues.
Keto and fasting is like a hop skip and a jump. Fasting and then doing what ever after is more of 2 steps forward, one step back.
I just keep doing intermittent fasting, like fasting about 16 hours a day. Easy peasy.
Autophagy happens with fasting
This won’t have autophagy as ur eating
@@makaisenkiI have been Intermittent Fasting every day for over 5 years now and just had my physical a week ago and blood work was perfect. I am Insulin Sensitive with is a good thing because being Insulin Resistant is what causes many diseases.
@@alysezalazinski5599 I said you can't fast every day. I was talking about 24 hour fasts. Intermittent fasts of course you can do that every day. How else would you sleep. You'd die of sleep deprivation. Reading between the lines is important.
I have been eager to understand fasting and autophagy better. Thank you for this video Dr Westman
No one wants to do all those calculations!🙄
I think we should Eat Less! & Avoid Sugars.
I seem to be one of the nobodys realy interested in all these details about how to get healthy 😊❤🕊.
me too
If you are really ill you will want to check
I see two problems eating this low protein diet as prescribed by Dr Engberg is you can't just but 25g of leeks ect ect. The waste on this diet would be enormous, unless you ate the same thing day in day out. Secondly if you are like me who is trying to actually put on muscle mass this would greatly hinder this. I personally prefer to eat two meals a day between 2pm and 6pm. I tend to do my cardio in the morning and then do my resistance training around 1 Pm for an hour, so break my fast with protein rich foods (but low carb) then have my main meal of low carb high protein around 6pm then nothing until the next day at 2pm. This works for me. I have lost 85Lb and reversed all my metabolic markers and I'm off virtually all my meds. I am never hungry and have been doing this lifestyle for about 18 months now and feel so much better for it.
This isnt what Ekberg normally presents. This fasting memicing diet is base on Walter Longo's diet. longo is a vegan, hence no meat. Normally Ekberg is pro protein.
Longo isn't a vegan, he eats fish, his diet is lower in animal protein but higher in plant protein keeping IGF-1 at the lower end. He's based it on a traditional mediterranean diet that was mostly plant based with some animal products.
Longo had done research on the effects of fasting on cancer / chemotherapy treatments. He created the fast mimicking diet for those who can’t go without eating. He even commercialized a product - Prolon.
Similarly, Atkins didn’t create his diet. But the original was to not eat for 3 days. Then go low carb. Thinking people wouldn’t water fast for 3 days, Atkins used a 20 g daily carb limit for 2 weeks. Personally, think a 3 day (or longer) water fast is better.
Correct! Carnivore or low carb diet IS fed fasting! I like three small meals of animal protein and eggs, with about 30 to 60 grams of non processed carbs total.
Better to cut back to 2 meals within 4 hours of each other. Less insulin spikes. Yes meat does spike insulin a little bit. Leaner meat spikes insulin much more that fatty meat.
So far I am overwhelmed by this doctor's rational approach. At last! I've been confused about so many conflicting diets that I see. I feel relieved to hear that I don't have to starve myself! Thank you Doctor ❤
I think all these doctors make awesome educational videos and it’s only natural they all have their own way of understanding of what they teach. At the end of the day, listen and learn and turn do what works for “your” body. I never had any interest in extended fasts but my only goal right now is fat loss. I’ve transitioned into a protein sparring modified fast three days a week and it broke my long plateau. I will continue to watch these keto/carnivore doctors and apply what works for me.
I love it. You listen to your body and do what works for you.
@@karenlantz1438 That logic always worked for me! 😁
Jaaon Fung called keto a fasting mimicking diet a thousand years ago...
Really, when? I have followed him extensively, read two of his books but don’t recall any mention of that. Thanks in advance!
@@Snowsea-gs4wu It's been a long time since I read his books, but I believe in "Obesity Code" he recommends eating keto/low carb for the easiest transition to fasting. I think bc once in ketosis, it's easier on the body for fat adaptation. I think he said it, too, in some you-tube lectures tho I can't write up the footnotes if that's what you're looking for. Sound familiar? Best luck. (I thought autophagy was real from listening to Fung, & am disappointed to hear W say it's theoretical. You?)
@@mariad1151I have damage to my ankles.
There were Nobel prizes when autophagy. The thing is it's really hard to measure how many cells are getting eaten and recycled.
If you want evidence of autophagy watch Dr Boz. For example she has a video about 2 women who both lost weight. One did it her way with fasting, the other did it with standard treatments. Boz's patient didn't have saggy skin. The standard weight loss lady did.
Now she is also going to Dr Boz to lose that lose skin.
With the damage in my ankles supposedly in order to heal them I need a strict 3-5 day fast and the autophagy will go into over drive. It's supposed to be trying to fix everything in hopes that you will be able to hunt or gather in order to not die.
I would be able to have salt and water and that's about it. At least I won't have to cook for a while.
Jason Fung looks good for a thousand years old ... 😳
It was more like 3000 years ago
Thank you for your take on autophagy. I found myself wondering where his data is.
In 2023, due to circumstances beyond my control, I had to work physically hard over a 48-hour period of time and could not get my food. I ended up in the emergency room, and the attending physican, after listening to me, ordered a barrage of tests. I became unconscious at some point and was admitted into an acute care setting. The primary diagnosis was that of rhabdomylisis. My body had consumed all available resources and started using my heart for fuel. The treatment was aggressive and very frightening. I spent three days in an acute care unit before I could go home. So, for me, missing my meals for two days and working hard nearly killed me. Be careful who you listen to about how and what to eat.
You are not supposed to do physical demanding work. When you fast, you shoukd be in "slow motion and rest more and drink sea salt water. 8 gram per 2 Litters.
You were mostly likely dehydrated, lacking electrolytes. Perhaps you did not have enough resources in your body to begin with. There are too many factors to consider before assuming that 48 hrs of no food almost killed you.
@arieladelinechoo9845 I understand..I only did so out of duress and threats
@@kathylong2513 I am alive because an emergency room doctor knew what he was doing.
@@datanation17 that's terrible. Please take care. Do not fast long hours and do hard work....🙏
I so appreciate the way you explain things, Dr. W. It gives me encouragement to keep it simple and forge ahead. On day 5 of my new carnivore life and loving it so far!
To listen to dr. Ekberg is like getting a lecture from a Quantum mechanics expert explaining what to do to get your car running better. All you need is a mechanic that advise you to change the oil and get a better fuel and drive more efficiently. He is definitely a doctor that you will depend upon, while dr. Eric is promoting freedom by providing practical and simple information that allows me to live better without having to count, measure and worry about other things then eating properly, i.e., nutrition dense food, like my uncestry used to do. Thanks dr. Eric to persist on your education path. And sorry i couldn't watch the whole video as it's very hard for me to get the other doctor.
dr chaffee said being in ketosis puts you in autophagy so its like fasting 24/7 your entire life. the design was meant for recycling to happen 24/7 which is the optimal design.
No. Ketosis does not necessarily put a person in autophagy. That is delusion. Autophagy means that certain catabolism of unwanted tissue in the body happen. Ketosis is autophagic only if there is adequate lowering of calorie intake otherwise it is just plain ketosis and often anabolic which by the way is great for physical fitness.
@@simplehealthyliving4681 you actually dont make sense. your statements contradict each other. your first statement "catabolism of unwanted tissue in the body" is autophagy. i agree with this. it is a normal regular process in the body. the sensible and logical design is your body particularly your mitochondria will repair/remove damaged cells in your body "when it detects them". you contradicted yourself(and logic) when you said autophagy only happens when there is lowering of caloric intake. that doesnt make sense, THE SENSIBLE SIGNAL FOR AUTOPHAGY(FOR THE MITOCHONRIA TO DO ITS WORK) IS WHEN SOMETHING NEEDS TO BE REPLACED AND NOT WHEN THERE IS LOW CALORIC INTAKE. low caloric intake can trigger autophagy but the primary reason for autophagy is when there is a need to replace damaged cells and the design is it happens 24/7. mitochondria is going around in the body always looking for cells that need replacement. it doesnt make sense at all if mitochondria detects a damaged cell that needs to be replaced, and it doesnt replace or repair it right then and there and has to wait for you to lower your caloric intake lmao. so you are in autophagy 24/7 when you are in ketosis and your insulin is low because that has been the design for millions of years for humans(humans on a primarily high fat high animal protein carnivore diet and be in ketosis all the time) . the problem arises when you eat carbs/sugar because it is a scientific fact that autophagy is turned off when your insulin rises. sugar/carbs ruins the design. insulin suppresses autophagy. so if you disagree with me, please come up with a clear, coherent and logical and detailed explanation why.
*and also i think it would take millions of years for humans to evolve into animals that thrives on carb/sugar diet but weve only been at it for 12 thousand years.
@@simplehealthyliving4681I don't think it's the lowering of calories. Autophagy is a bit higher level of ketosis, so it is to lower insulin. There it could be difficult to get if eating beef, or dairy because the protein can give a slight elevated bloodsugar. Still you'd be low enough to have ketone between 0.5 - 1.5 but autophagy you want a higher level of ketones. Dr Shawn Baker changed the ratio of fat and beef when he had injuries his neck and wanted to raise ketones. He ate more butter.
@@johannas.l.brushane2518 What you are describing is high grade ketosis. Autophagy, real autophagy that eats cancer cells, that eats inflammatory cells healing nagging skeleto-msucular joint pain is far, far above ketosis. Your body needs to feel it is starving in order to start eating these debris cells leftover in the body for months and probably years. You achieve basic level of real autophagy by actual water fasting with nothing but salts for at least 2.5-3 days. You achieve next level of real autophagy by first breaking the fast and eating mainly ketogenic maintenance calorie diet and then repeating the 2.5-3 day fast after a few days.
Respectfully, your thinking is incorrect. The name itself says it all - auto - phagy - body eats (breaks down) the protein of its own bad cells thus getting rid of such debris. Warning - you stop fasting before body starts eating its own healthy cells from vital organs. So fast but don't do crazy long fasts. Fast, break the fast with non-excess maintenance keto diet (maybe go a little into low-carb even), repeat fasting as per your goals (reducing / removing cancer cells, inflammatory cells etc.)
16+ hrs of Fasting is necessary for meaningful autophagy. Eating beef make 16-24 hr fasts easy and natural. Not hungry anymore. Longer fasts of course boost that autophagy even more. Non fasting days be sure to eat until satiated. Don’t want to get frail.
I like Dr. Ekberg's style and Dr. Westman’s even more. Dr. Westman makes it simple:
U r one of the most reasonable doc around about food, diet
As one who has followed Elberg for years, I think he would mostly agree with you. I think he's just addressing the different popular options out there and is trying to help explain why they may work or not work.
I’m very disappointed with how Dr. Westman misinterpreted and misconstrued Dr. Ekberg’s message.
Westman seems to have no time for autophagy, and I didn't note him finding metabolic value in fasting. Westman compared the mammalian body to a car, an extremely poor analogy. We are a myriad of interlocking processes that find mutual balance, homeostasis. Perturbation, knocking the system out of balance, is necessary to induce tuning of the various subsystems. Without this type of good stress it is possible--if not likely--to fall into suboptimal or unhealthy stasis. Think Antifragile by Nassim Taleb.
Note that he asked people to sign up for his webinar.
Sounds more like a salesman type doctor the ones which you usually find in your hospitals paid by pharma.
Dr Eckbergs is far beyond qualified and certainly could teach this gentleman a trick or 2. It is clear that he missrepressented the whole video of Mr Eckert even disqualifying him to then sell us a webinar.
Cool, we love Dr Ekberg. Sten is cool. Dr Berg and Dr Westman are my three favorite keto TH-camrs.
Same !
What exactly do you disagree with Dr Sten Ekberg on? What science do you think he's got wrong? Don't just say vaguely that you think he's wrong on something. Show comparative evidence. He shows a lot of science on every video and he's a very good communicator so easy to understand even though English is probably not his first language.
Too many people here are saying Dr. Westman's words are understandable while Dr. Ekberg is too technical. I find it funny that people prefer dumbing down instead of basic good knowledge that still does not violate the philosophy of simplicity.
I tried to follow Ekberg's recommendations for a while. So much calculating! I prefer - some meat, 2 cups of leafy greens, couple of eggs, and some ACV. Much simpler.
This would be incredibly difficult. After 2-3 fasting, my appetite disappears. But if I just have a bite of something to "take the edge off," the hunger comes back.
The other problem is this is too much protein - it takes a tiny amount of leucine or glucose to shut down autophagy.
Reverse diabetes
Also why not js lift weights to use up those proteins?
I love Dr. Eckman. He was there in the beginning for me. This video of his Dr. Westman reviewed was certainly not anything i would ever be interested in doing but i do like to do a 3 day fast a couple times a year spring and fall. I feel wonderful when i do and look forward to it
How long one can fasting safely depends on (1) cardiovascular pre existing conditions (2) pre existing thymus gland/immune system conditions (3) pre existing gut microbiome conditions (4) current glucose and lipid/fat stores in the body. (5) electrolyte/mineral levels at the end of a fast when breaking a fast.... to handle hunger pains - fiber and fat levels must be increased - to trigger ketosis - one has limit starch/sugar/carbohydrates all of the time
Just eat beef. Don’t need to do calculations.
Autophagy does work. When I fast my skin gets clearer. The only issue when you go back to eating , you must go slow and not gorge yourself. I fasted for 14 days before and never lost any muscle that I could tell. Your body becomes very efficient.
14 days!!!!
Annually, I fast for 40 days, like Jesus.
@@InTheMiddleOfAForest I had a friend back in the day when I was in the Navy that would fast for 30 days and jog most of those days. A little too crazy for me. I don't do more than 7 to 9 now.
@@mariad1151 Once you get past third or fourth day it's fine. I don't do 14 any more. If you drink black coffee you can do the first two days drinking coffee with your water and you can use electrolytes in your water. Then easy sailing.
@@andredaedone5 IDK I did 48 hrs once ...helped w the ketones anyway. Idk bout more than that but maybe w fasting mimicking I could. The benefits are apparently not known....
Doesn’t it make more sense to do a real fast and spend zero dollars on no food ?
😂
Agree. He's adding so many unnecessary steps to get autophagy. I think it would be better to have a plan to ease into fasting
100% - an _eating_ fast is a _cheating_ fast.
They are doctors of chiropractic. Just like medical doctors, there are good ones and there are bad ones. Chiropractors kept my husband able to function with his lower back issues and also kept him from having to have knee surgery after an injury. ❤
Going on the ultimate elimination diet /lifestyle change choice of eating mainly meat from ruminant animals, with electrolytes supplementation is the way to go. You can, at your own discretion add in things after a couple months strictly like this, to get a feel of what foods you may or may not be sensitive to. It won't correct itself overnight, but you will get results in days.
You and Dr. Elkberg are awesome!
“I don’t agree with everything, but that’s ok…”. Oh how I pray that this would become the prevailing thought in our country again! So very well expressed!
Dr Eckberg is a sweetheart. I don't agree always either but the man is wonderful. 😊
Maybe I'm stupid, it just seems so complicated to keep up, too much calculation to think of for me.
Same here way to many carbs
Ya, I bet in Dr Ekberg’s opinion our ancestors are super human calculators. It’s the very reason keto gives the impression that it’s very hard to do. Eating carnivore is simple straightforward no calculations needed, just a simple yes/no question to answer, is what I’m going to eat meat?
@@LittleRadicalThinkerno you just ate what you found while chasing around wild game through migratory patterns and 6+ months of the year there wasn't much to find. Stuff goes in season and out of season and droughts etc.
@@makaisenki Well, I just trying my best to not eat carbs now.
Truing to comprehend your words, I accidentally read "droughts" as "donuts".... twice. @makaisenki ....Have mercy 😂 my subconscious wants a donut!
In the”New Atkins for a New You” which you co-authored, recipes include canola oil. What is your current position on the various oils?
Your the best, thanks for the imformation
I do use Chronometer app to track my food intake, trying to stay lower carbs, that is far as I want to go. I do watch this Doctor occasionally when I want to fire all neutrons in my brain, this diet is a stretch to adopt. Thank you Dr. Westman for your clear cut methods.
Thing is people need to use their brain more often, and think, not just accept "influencers". Since humans haven't really figured out how our bodies work, even though some pretend they do, just use the information you get, and sieve through it and find what fits you best.
Yes!🩵
Be careful with Thomas DeLauer. Dr. Westman criticized one of his videos. DeLauer entirely botched the interpretation of a study.
Have found Westman, Sten Ekberg, Eric Berg, Jason Fung, Boz, and Mindy Pelz to be solid.
@@aieahi1 Yet, use your own brain to analyze the information you get, to understand what may be inconstant with chemical facts, and opinions even when they coincide with your own.
BLA BLA ok
@@susanargyle1357 Is that all you can say, sad, proves me right.
Thank you for sharing this valuable content. well done . I will improve on extended fasting
Dear Dr Eric, with greatest of respect, your commentary just constantly interrupts Dr Sten's own excellent thesis, yet doesn't usefully clarify our understanding of Ekberg's own excellent commentary. I'll wait to watch the original, thanks.
ok
Hello, learning from your videos . Thank You. Can you do a video about Dr. William Li?
I would like to know if cardiac artery calcium score can be reversed
In theory you cannot (at least not much) but there are many reports of people having lowered their scores.
Bear in mind that if you have a non-zero CAC then you likely also have soft plaques. If you start a protocol that can improve your arterial health, there may be some hardening of those soft plaques and your CAC may increase. That is probably a good thing because soft plaques are unstable and calcified plaques more stable.
After that CAC increase, you may subsequently see a decrease even if not to zero. Potentially can take a long time, possibly years.
Cut out all the sugar and artifical sweeteners you can possibly find from your diet. Then cut way back on your carbs. Eat only organic carbs in small amounts. Do this for a year and see what happens.
N my opinuon, That's the best you can do.
Search for TH-cam videos on that, there are several.
I've just got rid of the toxic vegetables!
Right? Right! Stay carnivore! 🏆💪
Plants are good for you esp with meat. Those edited and processed plants are as bad as the edited and processed meats the vegans are using against meat eaters.
Great!!!
@@margaretbreuer2528 we need to remember that Dr. Westman is not a carnivore. He advocates a very low carbohydrate diet For myself I look up low oxalate and low carbohydrate vegetables, and fruits and have a few of them.
Good for you! I hope your oxalete dumping wasn't too bad
What would you eat if you have atrophic gastritis, low stomach acid? Need healed.
traditional fasting in many cultures including eating limited foods (especially religious fasts) and excluding specific food categories
One problem with this so-called fast-mimicking diet is that it won't sate you. So you'll feel starved, and it will be very hard not to fall off the wagon. I prefer a keto/Atkins diet, and then just normal fasting (water fast) for any kind of cleansing purposes. Any period where you actually eat, but can only eat non-sating things, would be very frustrating, and demand a rigorous regime of measuring/weighing everything. Not my cup of tea.
FMD Kit: It's just typical how they have to add some kind of sweetener even to these things. The first thing anyone doing any kind of healthy diet must do is to get rid the constant sugar taste addiction!
Can you take suppliments during fasting? Drink lemon and ginger?
Dr. Elbert is probably the best doctor, online Only other than dr. Westman
Absolutely agree!!!
Hmm he didn't really impress me
Ekberg?
Only of you want to be plant based.
Dr Ken berry and Dr Ford also , all are excellent
How many ounces of meat is 15 to 20 g of protein ?
Are not is
3 oz of 93% ground beef is 17grams protein for example. Many use an app to figure out grams.@@kathybrown3184
Surely you can type that into Google? 1/2-3/4 oz.
About 7 grams per ounce of protein
@@Desertflower743not quite. A steak is not all protein. You have to subtract the water and fat content to arrive at the amount of protein.
Dr Westman, I'd like to know your thoughts about putting children on carnivore. My daughter is 12y and weighted 70 kg (163 cm) 😢. I started with her carnivore 60 days ago and she's lost 6 kg! But I am afraid of our ped's reaction... I don't know what to do... she needs another 6 kgs to drop to get into normal range
Feed her keto she will loose fat and be less hungry, ensure sunshine and being active
I quit listening to Berg and Ekberg after transitioning to carnivore because I don’t easily get hungry every 20 hours now.
I just Eat fatty meat to satiety, add salt to taste and drink clean water to hydrate.
Same here. Both these Bergs helped me find the path in the beginning but once I found better guides I left the Bergs behind.
Me too, and at that point it's really easy to do a 24hr fast. A mimicking diet seems to be a lot of work, and all that veg !!
Same here, both Bergs got me on the journey and helped me immensely and they led me toward Dr. Westmen and Dr. Berry.
Clean water to wash toxins from meat?
I only follow Dr Westman because he backs everything up with science.
That's why I follow Dr. Jason Fung, author of obesity code
What does it mean when I start eating animal based and i just struggle to eat at all food is so bland and almost impossible to finish my meals cause after a couple bites it becomes revolting how am I suppose to get my calories an protien in? Should I just not worry and assume my fat is making up for it
Drinking some heavy whipping cream is low protein and hign fat. It's super cheap, so I'll try it for a week and get back with y'all, lol. EDIT: it gave me terrible diarrhea, I do not recommend it.
I thought I remember the other Dr recommended to drink coffee with dollop of cream . drinking heavy whipping cream for a week? that would be a lot like drinking castor oil and yes! diarrhea 😮
If we keep on reducing protein intake then we end up with muscle wastage i read the clinical trials saying out body needs between 1.8 to 2 G pr kg body weight pr day. am i wrong ?.
Ok, I've got to put my $0.03 in here! 7 years ago my traditional medical doctor offered me an option for lowering my LDL cholesterol. Because he knew I wouldn't take statins. He asked me if I would consider a fast mimicking diet. The one he gave me just in a nutshell is about 500 calories a day of coconut milk. I could have safe non caloric sweeteners and basically anything that was just fat but not from a animal. So I put cocoa powder in my coconut milk with some safe sweetener and made a shake everyday for my break fast around 1:00 or 2:00 and then I did a curry coconut soup. We were allowed two small handfuls of high water content vegetables a day so I put those in my soup. And I altered soup with a salad meal every other night. I used avocado oil on my salad and I cheated with a teaspoon of apple cider vinegar. So celery cucumbers broccoli peppers were probably okay but I hate them. I did that three times in a year and my LDL cholesterol went from extreme high to low. I thought it was really amazing! I always lost weight but gained it back pretty quickly and that was fine I didn't do it to lose weight. I'm sure if I had really wanted to keep that weight off I could but I was pretty skinny. I've been able to maintain a healthy level of cholesterol. I do try to do the cleanse once a year but sometimes get a little lazy. But I actually really like it.
Awesome. Thank you for sharing. People who live in coconut available regions are really lucky if they follow a similar cleanse from time to time.
The thing I like about Westman is the keeping it simple. The thing I like about Ekberg is he explains everything. I listen to them for different reasons. Together they give me a functional education. I like knowing why this diet works.
It's an interesting theory and it's a good hypothesis, but how do we even measure autophagy? How do we measure success? This is kind of out for me right now to even test because the foods I eat are basically fat + protein and I don't eat plants because for me they seem to cause issues, but still testing that so maybe in the long run they don't. At the moment though my severe hives and joint pain has disappeared, and I no longer snack. I would love to see an actual scientific paper on this though, seems like it might be worth doing as cleanse after you have gotten yourself healthy. I am kind of with you, leaning into long term success over a quick fix -- but it is interesting, and Dr. Ekberg is a knowledgeable man.
His strategy involves eating a lot of non-foods (greens and other things that don't really have any nutritional value) along with olive oil for fat. Random sweet potato which would ruin a lot of the benefits. Seems like a lot of trouble just to get some autophagy, especially when not eating anything would be better and easier. And that expensive kit sounds horrible.
Personally, I simply eat once a day. No carbs, of course. I eat less often, I don't eat less food; thanks to nutritionally dense foods, a single meal gets me a full day's worth of nutrition. I might not eat for 20 to 26 hours between meals, it takes that long before I start being mildly hungry. If there's a healthier diet, I don't know what it is.
Thank you so much saying it's okay to eat less, i have tried getting all the correct macros right and getting enough calories according to what the standard is, some days i eat more and some days i eat less. I'm gonna stop worrying about calories.
"...and you can clean the house Every Day".....i like that plan. Thanks Dr. Westman
fiber? leafy greens? pass.
Fiber is bad for chrones and ibs
You can have plenty of fiber and leafy greens in keto
@@makaisenki keto technically yes. But leafy greens are oxalate laden and fibre is literally sh1t. Just indigestible bulk.
@@pcread I'm glad I fell asleep then before Eckberg started talking about plants! The video was finished when I woke up! Phew! Good timing!
Right, so he's on about plants again huh what a crazy idea!
I haven't any fruit at all for 6 months, & the only veges I eat are garlic & onion for flavour, & a baby carrot a coupla times a week. Well, the other day I ate a can of baked beans (from my post WWIII storage) cos I couldn't be bothered cooking.
I have 2 slices of tasty cheese & 1 or 2 'twiggy' sticks (salami, 40g) early morning, as a 'snack', or early lunch.
I eat nothing else until dinner time. So I fast 16 hours a day as it is. Is white coffee × 3 a day included as breaking my fast, or dropping me out of ketosis? I dunno, I don't have a cgm. But yeah, garlic & onion only, eat twice a day only.
So yeah, as well intentioned as Eckberg is, I'm glad I dumped him off my carnivore diet doctor list like a shitty rag!
@@pcread If you have good gut bacteria or are repopulating your gut with specific strains you want that literal crap to feed your gut bacteria.
Is it completely necessary? No. Is it further optimization for people who want it? Yes.
Some are doing protein-sparing days, which has lean protein and less fat and carbs. Low mass days/calories that helps to maintain muscle mass.
Thank you, Dr Westman.
I like the comment about eating = stress at the end, Dr. Westman, about digestion basically being stressful for our body and I fully agree. Also there is something that is pointing to true fasting being a healthy thing: Thinking about whenever you were really sick, hunger goes to basically zero(Ghrelin gets downregulated), our body wants to fast naturally but thanks to faulty "knowledge" we often still force food down the hatch, likely making the healing process for our bodies harder.
I’d like to know if this works for people on heavy weightlifting schedules, ie 5-6 days a week, very strenuous, every muscle group of the day taken to failure. Can you really fast or mimic fasting when this level of physical activity and muscle building is occurring? Not just that, but I’m already lean, 10% body fat and 190 pounds. I do carnivore, but I feel like harm would come from trying to fast. Harm as in delayed recovery, muscles not actually growing from the sessions, etc.
Dr Westman, I need to know something seriously and immediately. Please help.
My good cholesterol has become great, thanks to you. But my bad cholesterol is INCREDIBLY BAD, scary so. Like, heart attack risk 300 points earlier😢.
Should I continue IF and keto, or under some circumstances like this, do I need to abandon this and do the whole beans, whole grain, plant- based diet instead?
I'm full on diabetic, keeping blood sugars under 125 through diet and exercise, all my labs look good, except for LDL, which is 456! I'm scared 😨
You appear to be lean mass responder I think I said that wrong, but it means that you were thin enough that you’re one of those people who genetically creates cholesterol. do some research on that I don’t understand all the ins and outs but you’re probably fine. They already debunk the cholesterol even the LDL cholesterol causes heart attack. Studies do not support this idea. But check those who talk about lean body mass and high cholesterol. I think they said 5% of the population has that.
I wouldn't worry, LDL is no longer a prediction of cardiovascular disease. In fact Dr Westman has discussed this along with many other doctors. Triglycerides is something you need to keep an eye on. If you have high LDL and you eat primarily saturated fat, not processed sugars and lots of carbs. The high LDL is most likely in the form of large buyont which is non harmful, but if you eat lots of sugar the LDL will likely be small density LDL which is harmful.
You don't need to go on a grain diet but you do need to increase non-bloat fiber like keto coconut flour, cut down a little on the fat you are eating (do keto but not with extra butter etc.) and increase protein and do intermittent fasting properly (just water and salt for 16 hours) and do resistance training (free weights at home) and walking (on average one hour each day).
The protein and fiber will keep you full and you can start to eat less calories of food and less fat in food until your number goes down to non-scary level (perfect low numbers are not needed). The exercise will contribute immensely to utilization of stored fat in your body by increasing energy expenditure and building lean muscle.
I do 60 hours straight every day, but I am Keto with a 10 gram carb cap per week. It has become second nature. It helps with my Rheumatoid arthritis. To me, it would be more difficult to do protein mimicking. I would question the effectiveness as compared to straight fasting.
60 hours straight every day???
@@curlyb4c95 LOL..per week...corrected
18:00 I am sorry, but who has the time to prepare daily like 12 different vegetables all in tiny amounts? I can't fathom this at all. You spend more time peeling and cutting than cooking, also the chance of leftovers going bad increases dramatically, because you can't buy 20g of leek in a store, you're getting 1 leek, take or leave it.
Sorry, love Dr. Ekberg but all these numbers, percentages, grams, calories and on and on…..crazy! WAY too much work to simply not eat for a time period! If you’re wanting to fast then FAST - water, black coffee, tea only.
@@VisorGirl Calculators & scales & shit? Yeah, screw that absolutely! I eat once or twice a day & fill up at dinner time. 2 slices of sharpish tasty cheese in the morning & that's it!.
Yep. This is a life time journey, not a quick fix. Consistency is key. To achieve that it has to be simple. I’m with Doctor Ekberg all the way.
Counting carbs too complicated carnivore my way no carbs!
Exactly my thought, too. I am sitting here, listening to Dr. Ekberg's complicated chart, my yaw drops, and I am thinking "Who the f-word does this if you could just as well do carnivore?". Besides, if I ate cauliflower and shit like that, I could get issues, for sure.
But eating only when hungry is not the best gauge because the body can send false hunger signals when metabolism or hormones are off balance.
Eat the same time, once a day and that gives you 24 hours fasting, but make sure you drink a lot of water as you wish, add some lemon 🍋 in your water.
why is ekberg cutting protein? that is the thing missed with fasting that causes muscle loss. Cut the energy macros fat and specially carb IMO
Because he's talking about a specific form of fasting.
@kend1964
Yes, this is Fasting Mimicry for people who can't do prolonged fasts, but want many of the benefits. I find it works very well but I do prolonged and IF, Too!
Yeah, I'm confused over this concept as well. I always liked Dr. Ekberg but he is becoming to technical for me.
@@ber33top
Dr. Eckberg is great but always quite technical!
Autophagy is triggered by low protein. It is a protein-scavenging bodily process which grabs "extra" or damaged cells and breaking them down to repurpose the protein. Of course, eventually it will move onto cells which aren't "extra or damaged". Taken to the extreme (time-wise) would eventually lead to starvation which is when autophagy starts breaking down your internal organs for protein.
Usually people describe it as a "self-cleaning" process, but it's really all about your body trying to get protein out of cells (non-essential first) for use in the rest of the body.
Intermittent fasting can give you a daily autophagy window too. I don't remember, but I think you have to keep your window to four hours or less for that daily autophagy. That four hour window is a bit of hazy memory so I would verify that before using this information.
The issue with autophagy is that our body is already recycling cells that aren't up to scratch anyway. Sure it will do it sooner to cells that could still work some time and like Dr. Westman said, when you fast too long(how long is hard to say but at least over 3 days I'd say) it is likely the body will go after muscle mass eventually. The other issue with fasting is electrolytes, we need sodium, potassium and magnesium as well as some calcium to work well, add that if you're really fasting, it will likely not be needed with that fasting mimicking diet, maybe sodium will be a bit low with those foods, so salt it.
Dr. Westman - have you heard about the sardine fast? Dr. Boz - proponent of the protocol.
Got sick after 1 day on this 🤢 Always loved sardines, but now I have trouble even thinking about them.
Many people have trouble with canned fish due to histamines.
Yuck...
@@barbarafenton1775 i agree
@@karenstasik2979 so the new "fast" is called the omega-3 fast (ketogenic woman). Basically you eat SMASH - sardines, mackerel, anchovies, salmon or halibut.... in any amount for 72 hrs - and this will whip you into ketosis.... I might try it, but the only one I eat is Salmon. Best of luck
Help me understand. I did it right I guess when I lost a lot of weight. Sadly I found out that I was losing bone mass and really don’t know what to do now 😢
I am muscular, healthy five ten, 190 lbs. 31 inch waste, flat stomach.
Today I ate:
Breakfast: 745 am
3 eggs (1 yoke)
5 oz of ground beef
1 slice of cheese,
cofee no sugar
Lunch: 1pm
3 eggs (1 yoke)
4 oz of ground beef
water
Dinner: 530 pm
serving of baked tuna, 4oz
Ezekiel bread grilled cheese
cup of cooked green beans
cup of arugula
water
yolk
I'm very happy for you. I just cannot eat that much protein food because I've tried
Good for you
Me neither, @cassieoz1702 , but he's really active! If I ate 1/2 lb of ground beef in a day, I couldn't find room for anything else, but I also don't work off as much
I eat similar but without the dinner
I tried one of those Longo FMD and was so hungry! But when I shifted to an animal-based diet I had no problem fasting for up to 36 hours. I haven’t tried a fast longer than 36 hours.
Thanks Dr Westman , this was very interesting and informative. Appreciate your insight!
I dont really eat veg perhaps green peas for colour.
Too much counting veg carb and cals enough already Dr. Eberg
Of course you must use grams/weight for leafy greens...... how would you possibly use volume?? That's for liquids.... or at worst anything with smaller particles. Are you supposed to put the leaves into a measuring cup?? How? The volume will 100% depend on how much you press everything together...... You can get ANY volume from that.......
What do you mean dont have to use a scale? Then you will have to use a measuring cup instead........ And that is MORE difficult because of this.
You of course use WEIGHT for anything that doesnt have an easily given volume..