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1.2 grams per kg. ~ 1.6 grams per kg. = 0.55 grams per pound ~ 0.73 per pound. That seems low compared to the popular idea of 0.8grams per pound to 1.2 or 1.5 grams per pound.
These intellectuals switch up like crazy, i have and will continue to do intermittent fasting because it gives me more energy during workouts, more mental clarity, and allows me to eat foods that normally would give me stomach issues.
They need something new to generate cash. So they develop a rotation of "ideas". Same happens in "education" where the "educators" run through a cycle of the latest hot thing...that was also hot 20 years earlier.
Lol it’s not a switch up. As new research comes out and they are informing the public about it. IF and time restricted eating are valuable tools that have many health benefits but to say that there are no downsides for EVERYONE would be ridiculous.
I never look on fasting as a diet. It is a way of eating. this is how I view it. Some people eat three meals a day with snacks. Some people don't snack. Some people only eat two or maybe one meal a day. I think diet is what foods I eat. I pay attention to what I eat and the quality of the food and I eliminate most carbs and especially sugar. But I feel best if I have a period of at least 18 hours of not consuming any food. I also think everyone is different and you need to find what works for you.
I've just never had an appetite when I wake up in the morning, so I just eat lunch and dinner. Was never about "intermittent fasting". It's just what's always worked for me. When I was a teenager, my parents would force me to eat breakfast before I went to swimming practice first thing in the morning, and I'd end up throwing it up like half the time. Eating before training REALLY doesn't work for me. I'm at my best training on an empty stomach.
It's not a diet, it's a disciplined way to give your digestive system a break. I've been eating a light lunch and a 6-7pm dinner for 6 years now. but I know I have to get my 2600 calories, in every day, or it will cost me muscle. Keto, Dark greens, meat and fat. extra weight fell of in a month.
I'm 70 years old and never eaten breakfast from since I was a kid (as far as I can remember) . Eat fruits later in the day and an early dinner. Don't take any medications, people are amazed how young i look for my age. I occasionally fast for about 36 hours.
Interesting... I am 40 years old. I've not eaten breakfast since I was a kid also. I drink 3 to 4 liters of water a day since 20. I eat fruit or a salad for lunch and an early dinner like you. No one believes I am 40. Everyone initially thinks I am early 30's. Wonder if we're on to something... Glad to see someone else does what I've just always done. I just do it because I am never hungry in the morning, don't want a big meal in the afternoon because I work. No real reason. Now reading your comment just gives me more reason to keep on doing it.
@@Gzluweez That's actually how I started doing it. At some point in my early twenties I was just like... I never have an appetite when I get up in the morning, maybe I shouldn't force myself to eat breakfast. So I started skipping breakfast and just eating lunch and dinner. Then later I'm like, what's this intermittent fasting thing? Oh it's what I've already being doing all these years.
Your alleged results not withstanding, IF is a fad & a scam just like most other diet plans. When I was first getting into nutrition ca. 2001, the popular diet plan was to "eat 6 smaller meals a day, because your metabolism will be more efficient if it's always going." 🙄 Here's an easy way to lose weight, and you don't have to pay me to learn about it: _Consume fewer calories than you expend._
I've lost over 75lbs and kept it off for many years. My breakfast is my pre-workout meal. That's what works for me but may not work for everyone. Find what works for you and train hard!
I use a scoop of protein powder as creamer for my coffee and that's breakfast. Sometimes I'll have a piece of dry toast. It makes lunch and dinner way better too.
WOW. I would be dead if i lost 75lbs. You must have had terrible habits and choices to be in a position to lose 75lbs. Remember, prevention not only is better than cure, prevention IS the cure.
I think Layne Norton (perhaps others) has debunked the idea of protein absorption being limited to 30-50g per meal. The most important thing is getting enough each day, no matter how it is split up.
She never completely justified the reason to be concerned, is she simply under the impression that if people skip breakfast they don’t get enough protein? Is that her reasoning? She is incoherent with her explanation for why she is changing her tune on intermittent fasting.
What I heard was conflating intermittent fasting with calorie restriction. To be fair, a lot of people end up calorie restricting when they try IF, but that doesn't mean IF is useless.
Yeah, I was like... she's talking about having a fasting window then saying you need to eat breakfast to replenish your amino acids because they're low when you wake up, so... all you're really doing is shifting when your fasting window is. If your goal is to just have a fasting window of however long, I don't see how it makes any difference whether you eat your meals earlier in the day or later in the day. I dunno, I didn't get what her point was. In any case, for me personally, I don't have an appetite when I wake up in the morning, and I feel AWFUL if I train with food in my stomach, so I'll just continue skipping breakfast and eating an early lunch because it's worked plenty well enough for me for like a decade or more.
Intermittent fasting is useful in so far as your current quality of diet and health are. If you have an energy surplus and your diet supports and overabundance of energy, a restricted eating window is useful. If you eat quality foods and are a lean, glucagon dominant person as it is, there is little to gain and perhaps some detriment to a restricted eating window. Context is everything.
15:9 is perfect for me. It's not really the biochemistry behind it, but it's the fact Im not mindlessly eating or drinking at night. That calorie savings alone has been wildly helpful. All the rest of the stuff has been a bonus.
Yeah, her concerns don’t square with my personal experience at all. No problems maintaining muscle at all, in fact I think easier since I started IF in 2012
I'm honestly just expecting random people to come out and talk about "look, I have this new information that counters what you thought was helping you".
I've found that doing an intermittent fast once per week works best for me. I lift weights twice per week, so I make sure not to fast the day of or the day after a lifting session so that I don't screw up muscle protein synthesis.
Guys, if youre reading this.. please try David Sinclairs recommendation, fasting in the morning and taking a teaspoon of olive oil with resveratrol powder. I've been doing this for almost a year now with coffee and ive never felt better. Eating a lunch around 12 or 3
I'd make for a good case study - I've been intermittent fasting since I was 14 and I'm about to turn 44. I only eat between 11:00 - 18:00 and it's always been this way, sometimes I wont eat until 14:00 - 15:00. I've not been to see a doctor in 20 years, I'm never sick or ill, I don't have any health complaints, ever. I look way younger then my age, I have a balanced diet with no alcohol. I'm full of energy day in day out - I get 7 hours sleep a night minimum, sometimes on a weekend more! Intermittent Fasting isn't for everyone but if you can adapt to the lifestyle you'll look great and feel great!
Confusion......Cooooooooooonfuuuuuuuuuuuusssssiooooon! Yesterday someone said not eggs...now we need five eggs..... Someone please come forward and tell us how sugar is the key to health and happiness!
One hack that helps me a lot is on the weekends to have a larger and high protein early dinner about mid afternoon Saturday. Next meal 9 am or 10 am Sunday. No rocket science. Easy way to get ahead on calorie restriction and fat loss
Current studies suggest your total protein over the course of a day or week is more important than when you’re eating for muscle protein synthesis. If you’re someone who struggles with hyperpalatable foods and cortisol/leptin resistance, there is great benefit to eating a morning breakfast high in protein, healthy fat, and/or fiber.
my thoughts as well. 100g of beef is around 25g of protein. So an ordinary 80kg guy needs 700g of beef a day. Which is so f easy to eat in three meals. I’m a 55kg of a body building monster and I often eat 700g of meat a day. 😂
I lost 13 pounds with intermittent fasting. 3pm to 5am - Kept the wight off and this is year 2. I take vacations and eat what I want and then get back to it when come back again and not gained a pound.
Forget IF what is the recommendation? The only thing I learned was stop eating 3hours before you sleep and egg good. Do I fast, do I skip lunch, do I graze?
I can't make her math work: 8:32 "You don't have to skip a meal. You can eat your food within an 8 hour period and fast for 16 hours without having to skip a meal..." I guess you could jam 3 full meals into 8 hours, but it would entail a late breakfast or early dinner to make it work.
you know what the best plan to lose weight is...keep busy, if you're doing something else you're not eating and drinking, so either sleep, or work or exercise, all day every day
There’s a great book called Diet Cults that I recommend everyone read if they haven’t. Rhonda’s point here seems to be about muscle. I would say stress levels and general good function are more important than feeding windows because if you’re under high stress, you’re going to have trouble recovering regardless of your diet but if you’re going, let’s say 18 hours instead of 12 between meals, that’s most likely going to have a much less significant effect. Rhonda seems to know this if you watch the rest of the video, she says if you’re doing resistance training that negates the muscle loss. Although, if you’re not resistance training, I would say stress levels are still more important
I remember Peter Attia on her show about five years ago being asked about the Gut Biome and basically saying he didn't buy in to all the new science at the time. How things change.
I intermittent fast... accidentally. I just try to eat decent food most of the time, and don't eat until i'm hungry so it just kind of works out there is a 12+ hour time period i'm not eating.
I don't understand. She says do intermittent fasting but to also eat breakfast so when tf do i do it? Only eat breakfast for the day?? That sounds worse than skipping breakfast and getting everything in the evening
She’s saying to fast for at least 11 hours a day by finishing eating at least 3 hours before bed and sleeping for 8 hours. Her main takeaway is to have 3 meals to get enough protein.
So much hot air, so little illumination. Intermittent fasting is not an end in itself it is a corollary to an LCHF diet. If you eat low carbs and high fat then you get your nutrition in fewer calories. That's where you get the weight loss if overweight to start with. The fat satiates and you just aren't that hungry. Starting your eating day at lunchtime just comes naturally. Then the benefit of intermittent fasting is autophagy. If you're an old guy like me who ate inflammatory crap for more than half a century then a lot of inflammation damage built up over that time. Autophagy, that comes every day that you fast for 16-18 hours, is the only way for the body to clear that inflamed tissue. I've been LCHF+IF for more than 3 years now and inflammation induced aches and pains have all gone. All that's left now is the occasional post-workout muscle soreness.
I saw studies over 15 years ago saying all this and I informed my patients of such. Doctors jump on bandwagons like everyone else but the problem is people believe them more so because of the degree. I'm just a boots on the ground Registered Dietitian the last 20 years that reads studies constantly but I'm not a doc so why would anyone believe me?
intermittent fasting works massively. these people who were low carb people know there is a saturation of low carb people, so break away from hard core low carb to keep new fans. i trust the low carb world number 1. jason fung, robert lustig, dr panda, chris palmer, stephen phinney.
I've decided to just eat when im hungry. I was confortably practicing intermittent fasting for a couple years but in October i started lifting. I am almost constantly eating now, and i eat loads of protein. I noticed on my drivers license it says i weigh 150lbs. I weighed myself yesterday and it says i weigh 182lbs. Never been happier with my body in my entire life. Plus the last time i got my bloodwork done my testosterone was around 900.
Happy Birthday for today! Rhonda is great. Dr Huberman speaks highly of her too increasing exposure which is great as she actually was in the space for quite a bit longer and a GOAT!
Because you were eating less often and thus eating less, not because of timing. It's just a relatively easily tracked/implemented method of dietary control.
@@KhanSphere But without the timing I would not have eaten less. There are other benefits like better insulin regulation and increased autophagia which prevent diabetes and slow aging.
@@Funaru The primary research is not yet clear on the benefits of intermittent fasting for otherwise healthy people. The increased insulin sensitivity, for example, was found only in prediabetic men who underwent eTRF (eating only in the morning/early afternoon). The same effect was not shown for lTRF. Food and weight were otherwise controlled, suggesting that there may be benefits specifically for eTRF in prediabetics, but considering the trial diet was only performed in 8 individuals, there isn't enough data to make conclusions. Also, to be clear, you're referring to autophagy. Autophagia is the practice of biting or eating oneself and is a mental disorder.
In using a continuous glucose monitor to track my blood glucose I found the inverse was true, I would have bigger spikes in the morning from food than in the evening. I guess I'm just weird.
@@GregoryIngle This is specifically eating the same meal at different times of day having different impacts. I see higher increases in blood glucose if I eat in the morning than evening, independent of other factors. Dawn effect is separate from this
I’ve seen so many nutritionist switch up so many times. Some say intermittent fasting or time restricted feeding is good for lose weight, and some say it makes no difference. Steven Bartlett, Hubberman and Chris have had conflicting guests. Which is which?
Perhaps the lower protein recommendations were determined when people ate a lot more bone broth in their diet. Bone broth has a protein-sparing effect whereby the amino acids are "spread" throughout the gelatin, leading to a timed-release of amino acids, which has the effect of absorbing more aminos when they are needed, slowly and consistently. These days a lot of our amino acids get peed out, since we'll only absorb what we need in the moment, and get large quantities all at once.
Rhonda Patrick is the orginial Queen of research. I really appreciate her unbiased reviews of research and her own expertise in the field. Rhonda also updates her recommendations based on new data. She hasn't fallen trap to building a particular "brand" around dietary dogma. She was one of the pioneers of researcher blogs for mainstream audiences purely dedicated to sharing essential research on TH-cam. Her ability to turn this research into actionable changes for longevity, dementia and muscle mass inspired many. Thank you for interviewing Rhonda.
I like being in a fasted state I get more work done . I function better on it and it helps me regulate my calories better then if I was eating through out the day.
Everyone fasts (unless you are eating in your sleep). So it's not about whether or not you do intermittent fasting, it's ALL about how much you do. People tend to like to take things to extremes (like OMAD) but really health is found in balance not extremes. That balance point is going to be different for different people.
I lost 30lbs fasting and also gained a lot of muscle (or “a lot” for natty and someone who’d already worked out for years). I didn’t even notice since I hadn’t weighed myself in a year. I wasn’t even trying to lose weight it just happened. I literally eat whatever I want and watch everyone around me struggling to lose weight it’s sad.
Eat prior to a workout? For fat loss, I could've sworn that Huberman said do an intense exercise prior to eating to dip into fat as a source of energy vs. whatever you've just eaten...
She became a hugeee propagandist during the pandemic, She burnt an important bridge with me , but her nutrition is spot on. I hope she can reflect, apologize, and understand the harm she did
I’m a Mississippian Grew up with worlds largest egg producers Adams eggs Cal Maine Foods On eggs Pasture raised is what matters Cage free means nothing as does organic Most hens are fed scratch Eggs raised on an open range or small pasture are preferable More yolk and they taste better You can find them on sale a fair amount If you can simply find someone who raises their own laying hens Eggs are the perfect food Id guess I eat two dozen a week And she’s right scrambled with smoked salmon (and goat cheese) are perfect Do not overcook and scramble with fork in the pan Take them off when still soft
1.2g of protein per kg of bodyweight, and 1.6g on a day with resistance training, for me as a ~100kg guy, is an enormous amount of protein to have to eat every day, especially if I'm trying not to gain weight The claim that 1.2g of protein/kg of bodyweight is just the basic level our body needs to maintain, would mean that most people are deficient then
I believe it's more "per kg desired lean mass". So if you're chunky it's probably a bit less. Still difficult to get, and most people are definitely deficient, yet in major caloric surplus, hence obesity crisis
Exactly, dunno what people are on about. 120-160g of protein is pretty easy to consume in a day. Half a pot of fat free Greek yogurt with a scoop of whey is 50g already. And that’s like 250 calories 🤷🏻♂️🤷🏻♂️🤷🏻♂️
Fasting lowers my blood pressure. This pady has no idea what shes talking about. The body is resilient and can withstand not having to constantly put food into it.
What I will say is this.. my body feels better the less I eat throughout the day. My body looks and feels different. Intermittent and longer fasting seems to help me simply feel better.
They still think there is a limit to the amount of protein you can absorb in 1 meal. They must have missed the new study published in Cell Reports Medicine December 19, 2023, that tested up to 100 grams of protein per meal and suggested there is no upper limit.
I will tell you from experience: During 2020 - 2021 I ate from 2pm to 8pm 2pm First meal 6oz ground beef with 2 pieces of bacon, ketchup/mustard, 2 oz avocado 3pm Second meal 5 whole eggs 1tbsp grass-fed butter 2 pieces bacon 7pm 3rd meal 10oz steak or 8oz salmon Snacks: Berries, grassfed beef sticks, green apples, aged cheese, nuts I went from 310 to 190 in 12 months without working out. Now, I was a former bodybuilder with still a good amount of muscle but didn't train because of injuries. I was definitely thinner and leaner but looked flat. Now, I still eat in this fashion but eat at 10am to 8pm...every meal contains meat and fruit. Also, lifting weights is SO IMPORTANT. I now feel great, look great, and am no longer flat looking. Just lift weights, eat protein, eat berries/apples, fat, and walk...you will be fantastic.
When you eat thrice a day, why even call that fasting? That was most of what common people have been doing so far. Funny how the use of words easily get us tricked 😅. Even in eating only twice a day ain't really skipping a meal. People just have the habits of eating 3 meals a day for whatever reason.
but eggs raise cholesterol? i ate 4-6 eggs a day for half a year, my total cholesterol was 330, i quit them for 2 months and my total cholesterol went to 177
there's a difference between cholesterol consumed vs. produced by the body. some people might be naturally predisposed to higher sensitivity. personally, my cholesterol stays under control with regular cardio regardless of what i eat.
I can maintain 7 percent body fat, muscular and looking like most people could only dream of. I eat every 2/3 hours. Never met anyone who does the fasting who looks as good with thier shirt off as i do. So its hard to keep being told how amazing it is by little fellas with twiglet arms.
Obviously they haven't read the recent groundbreaking control study on protein absorption. You absorb protein until it's all utilized, as long as your body has time to digest it before more food comes in and replaces it. So the body can utilize much more protein from a meal than was commonly thought. They saw 100 grams get absorbed (the upper limit in their study) into muscle, tracking it, using dye. So much for that BS. I wonder sometimes how much we really know. Everyone always thought that if you eat more than 30 grams of protein you'll waste it on the toilet. Not true.
I've had the opportunity to listen to dr Rhonda Patrick on a few different platforms, she is an absolute gem! Thanks for sharing such valuable information.
The problem comes in when you look at areas of the world where people consume an average of 46 grams of protein per day, total, and they’re perfectly healthy. For a 140lb person that’s 0.32g per pound.
Eh, I think Shawn Baker has pretty much disproven the "can't absorb more than 50g protein per meal" as a case study. At least *some* of us definitely can get more than 50g worth into muscle. Edit: though I did just look at a shirtless pic of him and the gyno is real... quite possibly on PEDs
I am the only person in the Universe that IF hasn't worked for - I did 15:9 and exercised for 90 mins a day. I lost 3 pounds after five months that's it. It's another diet that doesn't work at least for me. One good thing is, I am now used to getting my meals done by 7:00 pm and do not eat until 8 or 9 the next day.
I have been fasting 6-days week for 6 months now. 10:30p to 12:30p. I don’t miss breakfast or the mid morning snack at all. I only have 6oz coffee pod that has 5g of sugar in it for flavoring. However I haven’t lost a bit of weight. I work out 4-5 days week. 3 of those days are resistance training. I have to work out in the evenings after the kids are in bed. So maybe the time of day isn’t doing me any favors? I just don’t get it. I know the pounds come off slowly, but I really need to see some progress.
So when do we do this resisntace training though? She mentions there wont be muscle atrophy when we skip breakfast if we do some resistance training. Can this be at any part duting the day?
Also she said not if your getting enough protein in a 24 hrs period you won't lose muscle? So skipping breakfast won't draw protein from your muscle for bodily functions then? Which one is it?
To be clear, the public didn’t hear about time restricted eating and decided to skip breakfast. The public was told to skip breakfast by so-called “experts”. I’m fine if new information comes to light and you want to change the advice, but please don’t act like this was misunderstood by the public.
So Huberman says carb heavy meals are best before sleep but Rhonda says your insulin sensitivity is low late there for saying we shouldn't eat carbs? They should all debate but more importantly take questions from the public who is who they ultimately exist online for
Time restricted eating has saved lives. Is saving lives. Saved my life. Please do what works for you. Remember, one minute science says butter is bad, next thing it’s great. 🙄
I don’t think anyone said it was a ‘miracle diet’? I wouldn’t even call it a diet. It’s pretty much essential to allow your body & mind to repair, backed by millions of years of evolution. It’s a click bait title given she doesn’t actually elude to it at all. So many factors also not taken into account here. Gut health being an absolutely critical component to overall health & wellbeing. When the gut is healthy, the body can breathe.
For those who have benefited from IF: According to the PHDs Layne Norton and Gil Carvalho, IF is an easy and simple way of caloric restriction, that allows us simple folk to reduce the calories we eat without too much hassle. What the science says now is that IF works because it is caloric restriction, you eat less and get healthier as a result of less calories, and not because of the fasting itself. If it works for you, keep doing it!
Yeah, the trick isn't to not eat Breakfast. It's to time your dinner and Breakfast appropriately. So I always eat dinner by at least 4-5pm. I get in bed at 8-9pm, to sleep by 10pm if not sooner. Then I wake up anywhere from 6-7am. Then I will sit and have Coffee while I wake up, watch a podcast, take care of some Mail whatever I fancy that's productive for a few hours. Then end up having breakfast around 9-10am. If you add it all up that's roughly 17-18 Hours without food, and I'm not skipping meals.. that's what Rhonda is saying. I don't skip meals for the very reason she gives.. protein doesn't really store in the body, but protein requirements are much higher than the outdated RDAs, it's more like at least 1gram per to 1.5grams per pound of lean mass. Remember protein does more than just build and maintain skeletal muscle, it's pretty much utilized by all tissues for repair and even growth of things like hair and nails etc.. your body wants a ton of protein. Skipping a meal ensures your gonna be behind in your protein intake and your body doesn't store it for later like it does fats and carbs.
Hello you savages. Watch the full episode with Rhonda here: th-cam.com/video/iOvvw3jb6cs/w-d-xo.html! Get a 20% off all Momentous orders and up to 32% off new customer subscriptions at livemomentous.com/modernwisdom
1.2 grams per kg. ~ 1.6 grams per kg. = 0.55 grams per pound ~ 0.73 per pound. That seems low compared to the popular idea of 0.8grams per pound to 1.2 or 1.5 grams per pound.
These intellectuals switch up like crazy, i have and will continue to do intermittent fasting because it gives me more energy during workouts, more mental clarity, and allows me to eat foods that normally would give me stomach issues.
They need something new to generate cash. So they develop a rotation of "ideas". Same happens in "education" where the "educators" run through a cycle of the latest hot thing...that was also hot 20 years earlier.
This. They all said intermittent fasting was the way to health now all of a sudden it's not? Like which one is it 🙄
It’s never been 😂 large majority of people have been saying this. It’s a good tool if you’re trying to get into a calorie deficit. That’s about.
Lol it’s not a switch up. As new research comes out and they are informing the public about it. IF and time restricted eating are valuable tools that have many health benefits but to say that there are no downsides for EVERYONE would be ridiculous.
Any intentional fasting, including for religious purposes, is done by a tiny percentage of the population. It's never been widely advocated for.
I never look on fasting as a diet. It is a way of eating. this is how I view it. Some people eat three meals a day with snacks. Some people don't snack. Some people only eat two or maybe one meal a day. I think diet is what foods I eat. I pay attention to what I eat and the quality of the food and I eliminate most carbs and especially sugar. But I feel best if I have a period of at least 18 hours of not consuming any food. I also think everyone is different and you need to find what works for you.
❤
I've just never had an appetite when I wake up in the morning, so I just eat lunch and dinner. Was never about "intermittent fasting". It's just what's always worked for me. When I was a teenager, my parents would force me to eat breakfast before I went to swimming practice first thing in the morning, and I'd end up throwing it up like half the time. Eating before training REALLY doesn't work for me. I'm at my best training on an empty stomach.
Mike Drop!
It's not a diet, it's a disciplined way to give your digestive system a break. I've been eating a light lunch and a 6-7pm dinner for 6 years now. but I know I have to get my 2600 calories, in every day, or it will cost me muscle. Keto, Dark greens, meat and fat. extra weight fell of in a month.
I'm 70 years old and never eaten breakfast from since I was a kid (as far as I can remember) . Eat fruits later in the day and an early dinner. Don't take any medications, people are amazed how young i look for my age. I occasionally fast for about 36 hours.
Interesting... I am 40 years old. I've not eaten breakfast since I was a kid also. I drink 3 to 4 liters of water a day since 20. I eat fruit or a salad for lunch and an early dinner like you. No one believes I am 40. Everyone initially thinks I am early 30's.
Wonder if we're on to something...
Glad to see someone else does what I've just always done. I just do it because I am never hungry in the morning, don't want a big meal in the afternoon because I work. No real reason. Now reading your comment just gives me more reason to keep on doing it.
I’ve been using IF for 15 straight years. Has kept the weight off and I feel just fine.
Whoa. Teenage girls invented this. It’s called skipping breakfast. lol.
@@Gzluweez That's actually how I started doing it. At some point in my early twenties I was just like... I never have an appetite when I get up in the morning, maybe I shouldn't force myself to eat breakfast. So I started skipping breakfast and just eating lunch and dinner. Then later I'm like, what's this intermittent fasting thing? Oh it's what I've already being doing all these years.
@morebaloney1539 Na Italians been living off espresso and air in the morning for decades 😅
Your alleged results not withstanding, IF is a fad & a scam just like most other diet plans. When I was first getting into nutrition ca. 2001, the popular diet plan was to "eat 6 smaller meals a day, because your metabolism will be more efficient if it's always going." 🙄 Here's an easy way to lose weight, and you don't have to pay me to learn about it: _Consume fewer calories than you expend._
I've lost over 75lbs and kept it off for many years. My breakfast is my pre-workout meal. That's what works for me but may not work for everyone. Find what works for you and train hard!
Exactly, I love working out before eating in the morning. Just so what's best for your body.
I use a scoop of protein powder as creamer for my coffee and that's breakfast. Sometimes I'll have a piece of dry toast. It makes lunch and dinner way better too.
@@michaeldunn3476 Isn't protein powder made with a bunch of industrial vegetable oils? I know the protein shakes are made with it.
WOW. I would be dead if i lost 75lbs. You must have had terrible habits and choices to be in a position to lose 75lbs. Remember, prevention not only is better than cure, prevention IS the cure.
@@schmingusss God I hope not, but now that you've said that...*sigh* I gotta double check my costco whey protein.
My goooodness...im never watching another scientist talk about this subject ever again!!! Find what works for you and stick to it. Period!!!!!
wtf?
smart ignore science
Tbh….!
I think Layne Norton (perhaps others) has debunked the idea of protein absorption being limited to 30-50g per meal. The most important thing is getting enough each day, no matter how it is split up.
Wrong u cannot handle more than 30 g a meal
@@analogcrunch4716 sources?
@analogcrunch4716 Damn glad I learned that now I can stop making those 90g protein shakes in the morning and eating half a dozen eggs for breakfast 🙃
@@michaelmcdonald1620Peter attia
Yeahhh we aren't going to take some rando on TH-cam's word for it. @@analogcrunch4716
I found more useful infromation in the comments than the interview. Grateful for this community of wellness practictioners 💪🏼
She never completely justified the reason to be concerned, is she simply under the impression that if people skip breakfast they don’t get enough protein? Is that her reasoning? She is incoherent with her explanation for why she is changing her tune on intermittent fasting.
What I heard was conflating intermittent fasting with calorie restriction. To be fair, a lot of people end up calorie restricting when they try IF, but that doesn't mean IF is useless.
I just eat breakfast at 11:30AM.
Yeah, I was like... she's talking about having a fasting window then saying you need to eat breakfast to replenish your amino acids because they're low when you wake up, so... all you're really doing is shifting when your fasting window is. If your goal is to just have a fasting window of however long, I don't see how it makes any difference whether you eat your meals earlier in the day or later in the day. I dunno, I didn't get what her point was. In any case, for me personally, I don't have an appetite when I wake up in the morning, and I feel AWFUL if I train with food in my stomach, so I'll just continue skipping breakfast and eating an early lunch because it's worked plenty well enough for me for like a decade or more.
Intermittent fasting is useful in so far as your current quality of diet and health are. If you have an energy surplus and your diet supports and overabundance of energy, a restricted eating window is useful. If you eat quality foods and are a lean, glucagon dominant person as it is, there is little to gain and perhaps some detriment to a restricted eating window. Context is everything.
15:9 is perfect for me. It's not really the biochemistry behind it, but it's the fact Im not mindlessly eating or drinking at night. That calorie savings alone has been wildly helpful. All the rest of the stuff has been a bonus.
You should interview Dr Jason Fung on intermittent fasting!
Yeah, her concerns don’t square with my personal experience at all. No problems maintaining muscle at all, in fact I think easier since I started IF in 2012
this lighting setup is GORGEOUS. Just one of the many reasons i love the pod. Might be the only person here appreciating how much goes into it but wow
Yeah no neon shit. Class.
Better quality than most news interviews
I'm honestly just expecting random people to come out and talk about "look, I have this new information that counters what you thought was helping you".
Wasn't this the woman who was on Joe Rogan that was defending the vax?
Every podcast host now just deliberately hosts guests with contrary opinions to get more views.
It works for me in terms of focus and overall it feels good to not eat anything Except drinking upto 4hours after waking up.
I think it’s a good way to help you stick to reduce calories, and have your larger meal in the evening when most people cheat
I've found that doing an intermittent fast once per week works best for me.
I lift weights twice per week, so I make sure not to fast the day of or the day after a lifting session so that I don't screw up muscle protein synthesis.
Worked for me, lost 110 pounds in 10 months and have continued doing IF for 5 years now
Guys, if youre reading this.. please try David Sinclairs recommendation, fasting in the morning and taking a teaspoon of olive oil with resveratrol powder. I've been doing this for almost a year now with coffee and ive never felt better. Eating a lunch around 12 or 3
I'd make for a good case study - I've been intermittent fasting since I was 14 and I'm about to turn 44. I only eat between 11:00 - 18:00 and it's always been this way, sometimes I wont eat until 14:00 - 15:00. I've not been to see a doctor in 20 years, I'm never sick or ill, I don't have any health complaints, ever. I look way younger then my age, I have a balanced diet with no alcohol. I'm full of energy day in day out - I get 7 hours sleep a night minimum, sometimes on a weekend more! Intermittent Fasting isn't for everyone but if you can adapt to the lifestyle you'll look great and feel great!
Confusion......Cooooooooooonfuuuuuuuuuuuusssssiooooon! Yesterday someone said not eggs...now we need five eggs.....
Someone please come forward and tell us how sugar is the key to health and happiness!
lool indeed
One hack that helps me a lot is on the weekends to have a larger and high protein early dinner about mid afternoon Saturday. Next meal 9 am or 10 am Sunday. No rocket science. Easy way to get ahead on calorie restriction and fat loss
I think getting a good protien breakfast is important especially for building muscle.
Current studies suggest your total protein over the course of a day or week is more important than when you’re eating for muscle protein synthesis. If you’re someone who struggles with hyperpalatable foods and cortisol/leptin resistance, there is great benefit to eating a morning breakfast high in protein, healthy fat, and/or fiber.
Short description.
As long as you get enough protein each day, it doesn't matter if you're fasting or not.
FFS... What on earth are you two going on about? If you eat chicken and beef, it's ridiculously easy to get more than enough protein per day.
my thoughts as well.
100g of beef is around 25g of protein.
So an ordinary 80kg guy needs 700g of beef a day. Which is so f easy to eat in three meals.
I’m a 55kg of a body building monster and I often eat 700g of meat a day. 😂
I lost 13 pounds with intermittent fasting. 3pm to 5am - Kept the wight off and this is year 2. I take vacations and eat what I want and then get back to it when come back again and not gained a pound.
Forget IF what is the recommendation? The only thing I learned was stop eating 3hours before you sleep and egg good. Do I fast, do I skip lunch, do I graze?
It works. I don’t skip breakfast, just have it a bit later. 3 good meals. It helps control my cravings and hunger
I can't make her math work: 8:32 "You don't have to skip a meal. You can eat your food within an 8 hour period and fast for 16 hours without having to skip a meal..." I guess you could jam 3 full meals into 8 hours, but it would entail a late breakfast or early dinner to make it work.
you know what the best plan to lose weight is...keep busy, if you're doing something else you're not eating and drinking, so either sleep, or work or exercise, all day every day
There’s a great book called Diet Cults that I recommend everyone read if they haven’t.
Rhonda’s point here seems to be about muscle. I would say stress levels and general good function are more important than feeding windows because if you’re under high stress, you’re going to have trouble recovering regardless of your diet but if you’re going, let’s say 18 hours instead of 12 between meals, that’s most likely going to have a much less significant effect.
Rhonda seems to know this if you watch the rest of the video, she says if you’re doing resistance training that negates the muscle loss. Although, if you’re not resistance training, I would say stress levels are still more important
I remember Peter Attia on her show about five years ago being asked about the Gut Biome and basically saying he didn't buy in to all the new science at the time. How things change.
I intermittent fast... accidentally. I just try to eat decent food most of the time, and don't eat until i'm hungry so it just kind of works out there is a 12+ hour time period i'm not eating.
IMO 11-12 hours of not eating per day is the minimum everyone should not be eating for optimal health, so it’s natural and good that you eat that way!
I don't understand. She says do intermittent fasting but to also eat breakfast so when tf do i do it? Only eat breakfast for the day?? That sounds worse than skipping breakfast and getting everything in the evening
It makes no logical sense. I'm dumbfounded. I would love for somebody to tell me exactly what times you can eat that fit what she says.
She’s saying to fast for at least 11 hours a day by finishing eating at least 3 hours before bed and sleeping for 8 hours. Her main takeaway is to have 3 meals to get enough protein.
@@mikeg8276 ah understandable thank you. Do you know if there is any research comparing longer and shorter fast benefits?
@@acmhfmggru
Isn't that possible, though?
It seems okay.
@@acmhfmggru
Oh sorry I read that wrong
I thought you meant fasting at day and eating at night
So much hot air, so little illumination. Intermittent fasting is not an end in itself it is a corollary to an LCHF diet. If you eat low carbs and high fat then you get your nutrition in fewer calories. That's where you get the weight loss if overweight to start with. The fat satiates and you just aren't that hungry. Starting your eating day at lunchtime just comes naturally. Then the benefit of intermittent fasting is autophagy.
If you're an old guy like me who ate inflammatory crap for more than half a century then a lot of inflammation damage built up over that time. Autophagy, that comes every day that you fast for 16-18 hours, is the only way for the body to clear that inflamed tissue. I've been LCHF+IF for more than 3 years now and inflammation induced aches and pains have all gone. All that's left now is the occasional post-workout muscle soreness.
I saw studies over 15 years ago saying all this and I informed my patients of such. Doctors jump on bandwagons like everyone else but the problem is people believe them more so because of the degree. I'm just a boots on the ground Registered Dietitian the last 20 years that reads studies constantly but I'm not a doc so why would anyone believe me?
intermittent fasting works massively. these people who were low carb people know there is a saturation of low carb people, so break away from hard core low carb to keep new fans. i trust the low carb world number 1. jason fung, robert lustig, dr panda, chris palmer, stephen phinney.
I've decided to just eat when im hungry. I was confortably practicing intermittent fasting for a couple years but in October i started lifting. I am almost constantly eating now, and i eat loads of protein. I noticed on my drivers license it says i weigh 150lbs. I weighed myself yesterday and it says i weigh 182lbs. Never been happier with my body in my entire life. Plus the last time i got my bloodwork done my testosterone was around 900.
Happy Birthday for today! Rhonda is great. Dr Huberman speaks highly of her too increasing exposure which is great as she actually was in the space for quite a bit longer and a GOAT!
I lost 20kg unlike on any other diet so I would say maybe it's no miracle but it's great for sure.
Because you were eating less often and thus eating less, not because of timing. It's just a relatively easily tracked/implemented method of dietary control.
@@KhanSphere But without the timing I would not have eaten less. There are other benefits like better insulin regulation and increased autophagia which prevent diabetes and slow aging.
@@Funaru The primary research is not yet clear on the benefits of intermittent fasting for otherwise healthy people. The increased insulin sensitivity, for example, was found only in prediabetic men who underwent eTRF (eating only in the morning/early afternoon). The same effect was not shown for lTRF. Food and weight were otherwise controlled, suggesting that there may be benefits specifically for eTRF in prediabetics, but considering the trial diet was only performed in 8 individuals, there isn't enough data to make conclusions.
Also, to be clear, you're referring to autophagy. Autophagia is the practice of biting or eating oneself and is a mental disorder.
Intermittent fasting is not a “diet”. It’s time restricted feeding.
In using a continuous glucose monitor to track my blood glucose I found the inverse was true, I would have bigger spikes in the morning from food than in the evening. I guess I'm just weird.
It's called the dawn effect
@@GregoryIngle This is specifically eating the same meal at different times of day having different impacts. I see higher increases in blood glucose if I eat in the morning than evening, independent of other factors. Dawn effect is separate from this
Chris buddy you should be aware of the recent research that shows we can utilize 100g of protein if eaten in one meal.
Do you have a link or the researchers on this? Thanks
Not if it's fast absorbing like whey
@@lynntrovert2471Thomas Deleur discusses the research on one of his videos.
I’ve seen so many nutritionist switch up so many times. Some say intermittent fasting or time restricted feeding is good for lose weight, and some say it makes no difference. Steven Bartlett, Hubberman and Chris have had conflicting guests. Which is which?
Perhaps the lower protein recommendations were determined when people ate a lot more bone broth in their diet. Bone broth has a protein-sparing effect whereby the amino acids are "spread" throughout the gelatin, leading to a timed-release of amino acids, which has the effect of absorbing more aminos when they are needed, slowly and consistently. These days a lot of our amino acids get peed out, since we'll only absorb what we need in the moment, and get large quantities all at once.
Do you have a paper or researcher on this? It sounds intuitive but I'd love to read it. Thanks
Rhonda Patrick is the orginial Queen of research. I really appreciate her unbiased reviews of research and her own expertise in the field. Rhonda also updates her recommendations based on new data. She hasn't fallen trap to building a particular "brand" around dietary dogma.
She was one of the pioneers of researcher blogs for mainstream audiences purely dedicated to sharing essential research on TH-cam. Her ability to turn this research into actionable changes for longevity, dementia and muscle mass inspired many.
Thank you for interviewing Rhonda.
I like being in a fasted state I get more work done . I function better on it and it helps me regulate my calories better then if I was eating through out the day.
Everyone fasts (unless you are eating in your sleep). So it's not about whether or not you do intermittent fasting, it's ALL about how much you do. People tend to like to take things to extremes (like OMAD) but really health is found in balance not extremes. That balance point is going to be different for different people.
I lost 30lbs fasting and also gained a lot of muscle (or “a lot” for natty and someone who’d already worked out for years). I didn’t even notice since I hadn’t weighed myself in a year. I wasn’t even trying to lose weight it just happened. I literally eat whatever I want and watch everyone around me struggling to lose weight it’s sad.
Isn't this the lady who was telling everyone to get jabbed despite all the evidence that it was harmful? Think I'll pass on the advice here.
Eat prior to a workout? For fat loss, I could've sworn that Huberman said do an intense exercise prior to eating to dip into fat as a source of energy vs. whatever you've just eaten...
They all say different things and change it every year. Nutritional science is in its infancy now, just do what feels right for your body.
She became a hugeee propagandist during the pandemic, She burnt an important bridge with me , but her nutrition is spot on.
I hope she can reflect, apologize, and understand the harm she did
Yes indeed. After that Joe Rogan episode I started looking more critically at her other work and found I had been deceived. She's a fraud.
I’m a Mississippian
Grew up with worlds largest egg producers
Adams eggs Cal Maine Foods
On eggs
Pasture raised is what matters
Cage free means nothing as does organic
Most hens are fed scratch
Eggs raised on an open range or small pasture are preferable
More yolk and they taste better
You can find them on sale a fair amount
If you can simply find someone who raises their own laying hens
Eggs are the perfect food
Id guess I eat two dozen a week
And she’s right scrambled with smoked salmon (and goat cheese) are perfect
Do not overcook and scramble with fork in the pan
Take them off when still soft
Great tips, thank you.
1.2g of protein per kg of bodyweight, and 1.6g on a day with resistance training, for me as a ~100kg guy, is an enormous amount of protein to have to eat every day, especially if I'm trying not to gain weight
The claim that 1.2g of protein/kg of bodyweight is just the basic level our body needs to maintain, would mean that most people are deficient then
I mean, just look around at how most of the people look, id probably agree something is off.
have you seen what most people look like though?
I believe it's more "per kg desired lean mass". So if you're chunky it's probably a bit less. Still difficult to get, and most people are definitely deficient, yet in major caloric surplus, hence obesity crisis
120-160 grams per day isn't very much. Especially if you're splitting that into 3-5 meals per day. That's on the very low end
Exactly, dunno what people are on about. 120-160g of protein is pretty easy to consume in a day. Half a pot of fat free Greek yogurt with a scoop of whey is 50g already. And that’s like 250 calories 🤷🏻♂️🤷🏻♂️🤷🏻♂️
Damn. Those ayurveda teachers had all this figured out ages ago! Now moderns are slowly getting the wisdom!
Overnight fasting (9 PM - 12 PM) has worked for me for years. No breakfast ever.
Fasting lowers my blood pressure. This pady has no idea what shes talking about. The body is resilient and can withstand not having to constantly put food into it.
What I will say is this.. my body feels better the less I eat throughout the day. My body looks and feels different. Intermittent and longer fasting seems to help me simply feel better.
They still think there is a limit to the amount of protein you can absorb in 1 meal. They must have missed the new study published in Cell Reports Medicine December 19, 2023, that tested up to 100 grams of protein per meal and suggested there is no upper limit.
I will tell you from experience:
During 2020 - 2021
I ate from 2pm to 8pm
2pm First meal
6oz ground beef with 2 pieces of bacon, ketchup/mustard, 2 oz avocado
3pm Second meal
5 whole eggs
1tbsp grass-fed butter
2 pieces bacon
7pm 3rd meal
10oz steak or 8oz salmon
Snacks: Berries, grassfed beef sticks, green apples, aged cheese, nuts
I went from
310 to 190 in 12 months without working out. Now, I was a former bodybuilder with still a good amount of muscle but didn't train because of injuries.
I was definitely thinner and leaner but looked flat. Now, I still eat in this fashion but eat at 10am to 8pm...every meal contains meat and fruit. Also, lifting weights is SO IMPORTANT. I now feel great, look great, and am no longer flat looking.
Just lift weights, eat protein, eat berries/apples, fat, and walk...you will be fantastic.
The ads on your videos are getting ridiculous
Pretty misguiding title, she is not even saying intermittent fasting is bad, just that people are not doing it right
When you eat thrice a day, why even call that fasting? That was most of what common people have been doing so far. Funny how the use of words easily get us tricked 😅. Even in eating only twice a day ain't really skipping a meal. People just have the habits of eating 3 meals a day for whatever reason.
but eggs raise cholesterol? i ate 4-6 eggs a day for half a year, my total cholesterol was 330, i quit them for 2 months and my total cholesterol went to 177
fatty red meat doesn’t seem to effect my cholesterol btw
@@bram111 You're supposed to remove the yolks or at least the majority of them
@@pragmaticparadox5981such a waste. Yolk has all of the best nutrients.
there's a difference between cholesterol consumed vs. produced by the body. some people might be naturally predisposed to higher sensitivity. personally, my cholesterol stays under control with regular cardio regardless of what i eat.
Your cholesterol is determined mostly genetically, but it takes your body some months to adapt to dietary changes. Eggs are good for you
Great vid.
I guess anything that helps you not rely on purchasing something has no chance of helping you these days
😂
I am now very confused, having listened to previous fasting routines!!!
I can maintain 7 percent body fat, muscular and looking like most people could only dream of. I eat every 2/3 hours. Never met anyone who does the fasting who looks as good with thier shirt off as i do. So its hard to keep being told how amazing it is by little fellas with twiglet arms.
7% sounds borderline.
Do you eat any carbs?
but are you poor
@kenrocker7427 yeah you can have some carbs once you get where you wanna be. I can lose weight still eating carbs just have to increase activity.
@Justin-wj4yc not now I'm not but i did the same when I was. Not sure what your point is though?
Obviously they haven't read the recent groundbreaking control study on protein absorption. You absorb protein until it's all utilized, as long as your body has time to digest it before more food comes in and replaces it. So the body can utilize much more protein from a meal than was commonly thought. They saw 100 grams get absorbed (the upper limit in their study) into muscle, tracking it, using dye. So much for that BS. I wonder sometimes how much we really know. Everyone always thought that if you eat more than 30 grams of protein you'll waste it on the toilet. Not true.
I've had the opportunity to listen to dr Rhonda Patrick on a few different platforms, she is an absolute gem! Thanks for sharing such valuable information.
be careful with her practical advice.
Other forums say the body can absorb much more protein in one sitting 🤷🏻♂️
I can never get used to them saying "feeding". It's like we're talking about feeding fish or feeding the dog lol
Long term fasting is the ticket. Your body switches into autophagy after 36-48 hours without food.
For some who struggle with overeating, IF is a miracle. I know that closing the door to food for 16 hours a day helps me keep in control.
Valuable thanks
Nothing is a miracle diet. It is more about compliance.
The problem comes in when you look at areas of the world where people consume an average of 46 grams of protein per day, total, and they’re perfectly healthy. For a 140lb person that’s 0.32g per pound.
the protein thing was debunked by another study a few weeks ago..... 8 hours is 8 hours no matter when you dont eat.
Eh, I think Shawn Baker has pretty much disproven the "can't absorb more than 50g protein per meal" as a case study. At least *some* of us definitely can get more than 50g worth into muscle.
Edit: though I did just look at a shirtless pic of him and the gyno is real... quite possibly on PEDs
yeah, he's on TRT at least
Does make sense tbh. Eating three hours before bed means more brekkie and food throughout the next day🎉
I don’t think we need that much animal protein. I think that amount of protein is if you’re counting vegetables and tempeh.
Didn't she also say the covid vaccines are safe and effective?
I am the only person in the Universe that IF hasn't worked for - I did 15:9 and exercised for 90 mins a day. I lost 3 pounds after five months that's it. It's another diet that doesn't work at least for me. One good thing is, I am now used to getting my meals done by 7:00 pm and do not eat until 8 or 9 the next day.
I have been fasting 6-days week for 6 months now. 10:30p to 12:30p. I don’t miss breakfast or the mid morning snack at all. I only have 6oz coffee pod that has 5g of sugar in it for flavoring. However I haven’t lost a bit of weight. I work out 4-5 days week. 3 of those days are resistance training. I have to work out in the evenings after the kids are in bed. So maybe the time of day isn’t doing me any favors? I just don’t get it. I know the pounds come off slowly, but I really need to see some progress.
So when do we do this resisntace training though? She mentions there wont be muscle atrophy when we skip breakfast if we do some resistance training. Can this be at any part duting the day?
Bro find out by yourself by trying! Got nothibg to lose to discover yourself how yoiur own body reacts than a stranger's opinion 😅
It’s not just push steaks. We can get protein from plants too. It doesn’t have to be from animal cruelty.
Also she said not if your getting enough protein in a 24 hrs period you won't lose muscle? So skipping breakfast won't draw protein from your muscle for bodily functions then? Which one is it?
To be clear, the public didn’t hear about time restricted eating and decided to skip breakfast. The public was told to skip breakfast by so-called “experts”. I’m fine if new information comes to light and you want to change the advice, but please don’t act like this was misunderstood by the public.
So Huberman says carb heavy meals are best before sleep but Rhonda says your insulin sensitivity is low late there for saying we shouldn't eat carbs? They should all debate but more importantly take questions from the public who is who they ultimately exist online for
I still have a stomach, I intermittent fast at night, l stop after dinner and have my Bulletproof coffee in the morning then eat around noon.
From the evolutionary perspective, if we start to digest our own 💪 after 14+ fasting- what would be the metabolic advantage of this?
Time restricted eating has saved lives. Is saving lives. Saved my life.
Please do what works for you.
Remember, one minute science says butter is bad, next thing it’s great. 🙄
I don’t think anyone said it was a ‘miracle diet’? I wouldn’t even call it a diet. It’s pretty much essential to allow your body & mind to repair, backed by millions of years of evolution. It’s a click bait title given she doesn’t actually elude to it at all. So many factors also not taken into account here. Gut health being an absolutely critical component to overall health & wellbeing. When the gut is healthy, the body can breathe.
I eat a 5 gallon bucket of cabbage per day and sleep in a sauna
How about collagen with amino acids in your coffee in the am?
For those who have benefited from IF: According to the PHDs Layne Norton and Gil Carvalho, IF is an easy and simple way of caloric restriction, that allows us simple folk to reduce the calories we eat without too much hassle. What the science says now is that IF works because it is caloric restriction, you eat less and get healthier as a result of less calories, and not because of the fasting itself. If it works for you, keep doing it!
Yeah, the trick isn't to not eat Breakfast. It's to time your dinner and Breakfast appropriately. So I always eat dinner by at least 4-5pm. I get in bed at 8-9pm, to sleep by 10pm if not sooner. Then I wake up anywhere from 6-7am. Then I will sit and have Coffee while I wake up, watch a podcast, take care of some Mail whatever I fancy that's productive for a few hours. Then end up having breakfast around 9-10am. If you add it all up that's roughly 17-18 Hours without food, and I'm not skipping meals.. that's what Rhonda is saying. I don't skip meals for the very reason she gives.. protein doesn't really store in the body, but protein requirements are much higher than the outdated RDAs, it's more like at least 1gram per to 1.5grams per pound of lean mass. Remember protein does more than just build and maintain skeletal muscle, it's pretty much utilized by all tissues for repair and even growth of things like hair and nails etc.. your body wants a ton of protein. Skipping a meal ensures your gonna be behind in your protein intake and your body doesn't store it for later like it does fats and carbs.
She talks too much without saying much. Fasting is the best tool for health
I eat from 11am to 12:30 pm and from 5:30pm to 7pm. So 2 fasts of 16 and 5 hours. What's a better schedule with protein rich meals?
@ChrisWillx Happy Birthday! Great Vid