Yeah I feel the exact same way. I’ve been going through some bad stuff in my life, so I’ve literally eaten NOthing the past 2 days. 0 food. I don’t have an ounce of hunger. The thought of food is repulsive to me right now because I feel so oddly full and satiated somehow. And at the same time, if I eat the tiniest snack after having been fine not eating hours (or days) on end, I often find that by the end of the night I’ve eaten literally EVERYTHING in the fridge and cabinets. I made myself bagels with cream cheese at 4 in the morning because there was literally nothing else left after I’d gotten done in the kitchen. All kicked off by one tiny little cheese sticks. The more I ate, I wouldn’t say the hungrier I felt, it was more so that my craving of the good taste of food became oddly overwhelming and I found that I simply couldn’t stop eating
I make like 4 bags of tea condensed into one cup of water and add one cup of whole milk. drink that on the morning warm or cold. That will get you moving and keep the hunger away. I have to make myself eat lunch or else I won't eat till dinner. high fat foods will help too. keto is the way. I lost my whole belly and now I'm trying to gain.
That's probably because you're not eating any protein. Protein is what keeps you satiated. If all you eat are sandwiches, noodles and bread then you're bound to fail. Intermittent fasting is a concept built off of our early human ancestors. Back in the day we couldn't refrigerate food so it'd go bad extremely quick and other predators could smell it and challenge us for the kill. The reason our ancestors were able to intermittent fast was because they were eating the entire carcass of an animal right after they killed it. Just eat more protein. You'll be ok. And if you can't afford meat then I think protein powder would be a good place to get your supplement. One cup with 6-8 fl oz of milk and/or water has always worked for me and kept my hunger at bay
My personal experience on intermittent fasting goes far beyond loosing weigh. The mental clarity goes very high and my digestive process was very good. I had tried several of the most popular diets and find that intermittent fasting is economical and the results were much more higher and steady. I lost 30 ponds and feel much better.
@TheCreeper1124 I remember in another video Dr Mike talking about the time of day not mattering as long as you have your fasting hours and your eating hours set up.
I swear, like 9/10 TH-camrs won’t link the video the Short is from, anywhere in the Short itself. And this isn’t a thing that less professional TH-camrs fall victim to, I’ve seen it all up and down the gamet from small channels, to medium/big ones like Mike’s, to absolutely colossal channels-they ALL miss this! I mean imo this is a must if you’re running your TH-cam channel as a business. I’m sure the original video would get thousands more views if it were linked here lol
And my apologies if I came off as condescending-I didn’t mean to. This is, obviously, a pet peeve of mine lol. Again, it’s not just RP or Mike-basically every youtuber forgets to do this.
As someone who has done both modern dieting and fasting (which is what traditional dieting actually is), having many small meals means you are never ever actually full, and you go from hungry to peckish to hungry all of the time. With fasting, when you do eat, you get to eat until you are actually full. Through modern calorie counting, I lost basically nothing. Through fasting, I lost 100 lbs in about 7 months without really trying that hard, and also had zero problems with loose skin afterwards.
Fasting has been a blessing for me as a diabetic. It’s the small things that your body needs to flip a switch because fasting causes my A1C to get back to normal. The smallest amount of fruits would normally spike my sugar but since I started fasting it’s balanced myself where I can enjoy half a cup of fruits without that horrible feeling after.
Intermittent fasting reduces isulin resisitance in bodies that have it. That seriously transforms to body's ability to utilize fat as fuel. Regular eating in a patient with insulin resistance may create a deeper inroad to the problem, regardless of calorie consumption.
Things that reliably reduce insulin resistance: -Being a healthy weight -Losing weight (i.e. being in a caloric deficit) -Exercise Fun fact: Insulin resistance is a predictor of weight loss and greater lipolysis, not weight gain as spouted by shitrags on the net. Hence why two drugs that cause insulin resistance (GH and Clenbuterol) also enhance fat loss. I mean the clue is in the name: Resistance to insulin, think about those words for a few seconds. Q: What does insulin promote? A: Lipogenesis (fat synthesis) Q: What does insulin inhibit? A: Lipolysis (Fat burning) Therefore, what would resistance to insulin logically cause? A: Decreased effect of insulin. What happens for example, when a diabetic person does not take their insulin i.e. in Diabulimia (in other words, simulating being EXTREMELY insulin resistant?) Oh right, they lose weight. Not only that, but when people with IR lose weight, they lose MORE weight than people without IR www.ncbi.nlm.nih.gov/pmc/articles/PMC3110645/ So the premise "Fasting reduces insulin resistance (i.e. makes on more sensitive to the effects of insulin, such as increased lipogenesis and decreased lipolysis) and therefore enhances fat burning" is drivel.
I lost 50 pounds over one year with 36 hours fasting every 2 days. No other diet Ive done before did that. And I gained muscle and strength during this time as well. Because the fast improved my metabolism. I like your content, by the way, tks.
Fasting is not "starvation" @hercules_144 . Majority of people have enough fat on their body to not starve actually Besides, so many studies have been done showing the many benefits of fasting.
I’m one of those who can fast 36 hours standing on my head but I built up to it. I know that even an eating window not for most people. The weight flies off wicked fast, though.
Eating throughout the day gives you many enticing opportunities to overeat. Going a large portion of the day without eating means you get to actually eat until your full when you do eat. It requires more upfront discipline but way less overall disclipline is required.
Add in calorie miscalculations and you have a wonderful formula for a person, who is somewhat more casual about their weight loss compared to people like us who are into fitness, to claim they eat right yet can't lose the weight. I truly believe it's better to undereat than go overeat, particularly if you are obese. Your body can survive off 1500, hell, 1000 calories a day when you have a lot to lose. That's why intermittent fasting rocks for some people because they just can't possibly fit in nearly as many calories in a single meal as they can with a regular diet
Bro, what are you talking about? If a person starves themself for a whole day they're more likely to overeat than somebody who has a whole plan for all 3-6 of their meals. Intermittent fasting works for some, but for others it can lead to a eating disorder. It's high risk and basically has the same rewards as eating 3-6 meals a day. You can do it if you want to, but like Dr Mike said there's no real advantage from it vs just having 3-6 meals a day. From what he makes it sound like it just depends if you have time to eat 3-6 times a day or not. If not, then in an extreme case you could probably try out intermittent fasting. It's just dangerous because how are you supposed to get 1500-2000 calories in one sitting? Youd have to constantly eat for like 1-2 hrs.
@@itsmesteve1081 Brother in the same paragraph you said eating all in one block of time would make you more prone to overeating and then you said it would be difficult to eat enough. What are YOU talking about. You're out of your element donny.
Fasting made my work day easier and it simplified caloric discipline for me during a deficit. Again 3 meals and a snack during the eating period. What Dr. Mike didn’t touch on was how it made you feel when you became accustomed to it. I felt sharper and more aware during the fasting hours and I had lots of energy. Best for a deficit. On bulk I imagine it could be rough to do so it does not make much sense but I have seen some try it.
I've been seriously training for 10 years. Ive counted calories and done many somewhat succesful bulks and cuts. I absolutely love intermittent fasting. I have a hard time getting all my calories in, and eating all day long just makes me bloated and feel like I'm just eating when I'm not hungry. After fasting I can eat a ton of food in a short amount of time. It also makes it easier for counting calories, since I only have to count around 2 meals instead of 4+. I also seem to be a lot more focused and energy balanced throughout the day, without the ups and downs of insulin. I feel like it increases metabolism a bit too.
These bodybuilding guys can’t look past weight loss. They think that’s the only healthy thing you need to do and lose weight. Him and Greg doucette both could care less how fasting/carnivore etc are more than just diets they help people in others ways
@@briankelly7978 theyre healing diets and tools to fix various issues or you can just jump on medications treat symptoms and be sick the restt of your days.
And the lowered insulin resistance. It's real easy to regulate your insulin if you only have one meal a day. Usually people get up, eat cereal, some bread, and then sugary snacks throughout the day. If you only eat mostly protein in the evening, and the mostly carbs 2 hours before sleep, you know exactly what is going on in your body.
I literally just searched "autophagy study intermittent fasting" you lazy friend. pubmed.ncbi.nlm.nih.gov/30172870/ pubmed.ncbi.nlm.nih.gov/37572827/ @@Wildkoala1
Intermittent fasting changed my life, as you say not in some magic way, but i could not keep my diet under control before and ended up with type 2 diabetes, intermittent fasting helped me learn self control around food and helped me keep off 200 pounds rather than yo-yoing between 200-400 pounds
Intermittent fasting is awesome for people that don't get hungry on it, like myself, and so it's super easy to stick to but if you feel like you always need to eat something then you will fail on it.
Intermittent fasting has helped me a lot in keeping on a defecit. Usually I do 2 meals a day. It helps a lot if you have your meals planned out too, as Dr. Mike says if you are just binging all you can eat taco bell during your 8 hour window or whatever it's not going to do shit.
other than leaving out all the important bits for why it's great, the 'hunger' bit is mostly about timing. the human body (like most animals) is not THAT smart when it comes to hunger, and, for MOST people, if you regularly eat at the same time, you'll be hungry at that time, and rarely if ever outside that timeframe and as for as the caloric deficit thing, it's far easier to control calories when there's less meals, that's why it's easier to lose fat/have a caloric deficit with intermittent fasting (which is exactly what the vast majority of proponents say) quite the clickbaity short. expected more from you, Dr Mike :(
What fasting does is train your body to be metabolically flexible and use your fat for fuel rather than carbohydrates. Most people are metabolically inflexible so fasting really helps them.
One thing here that is missed. Insulin resistance and high insulin levels. You break that with fasting. Also many people have cured all kinds of diseases including cancer with fasting. There is a sort of magic to it….but yes not for everyone and has to be done “correctly” otherwise it’s harming you
Intermittent fasting is awesome. There’s a sweet spot around 18 hours when your body feels empty and for some reason I feel really strong and happy. Around 20 hours is my limit. It’s seems to really improve my mood and makes me strong and light which definitely helps me lift more in the gym.
Intermittent fasting is extremely healthy and effective. All my life up until a few years, I had never tried IF, and I’m glad u did. For me, it’s a big win all around. 👍💪
Intermittent fasting works really well for me. I'd rather have a shorter eating window and then feast, instead of eating smaller meals throughout the day. I also feel tons of energy and more mental clarity while fasting. One other thing it did for me that I didn't expect; it naturally suppressed my appetite. So I literally don't feel hungry at all during a fast or in between meals.That alone really helped me lose weight.
Tbh I don't think it suppressed your appetite, your body just adapted to not enough so much, which is why there is process of being hungry to not being hungry
@@allanpeter7700 Nah I still can eat quite a lot. But I used to be hungry in between meals and now this is not the case. I can go all day without food and I feel energized and with zero hunger pangs.
@@stuartbest2178 No, I had the same experience,used to be hungry after 3 to 4 (stomach growled)hours but after body adapted I was no longer hungry, I haven't been doing IF for a while I do it again every once in a while
I’ve been doing 16-8 IF for years and it’s really helped with my hunger and feeling “hangry” i can go all day without eating and feel fine, but once it starts getting to 5-6pm then i’ll start getting hungry and my body will start releasing those “hangry” hormones
The only advantage, it induces a stress response on your body. Which has health benefits. Works best when you connect spiritually at the same time. Whatever belief you have, connect with that belief throughout the days you fast. No spiritually? No problem, connect with your inner body. Meditation on feeling the tip of your toes to the top of your head. Meaning, you think about what your toes feel like, then your feet, ankles, legs and so on, all the way to the top of your head. You may find that meditation on your body could connect you to somthing larger than yourself. Listen to your body, its smarter than we are. Lol
This just his opinion, there are tons of studies and research on benefits of fasting. The fact is. We as humans eat too much. Food is easily accessible. The digestive system never gets a break… I fast every day and still build quality muscle.
Yea i feel like alot of people dont talk on the main point of it, which is giving your body a break from the work of digestion, every part of the body needs propper rest in its own way
Why are so many people keep believing, that the digestive system needs breaks? Do you guys think also, the heart needs a break from all the work it does since your birth? Or your lungs? These organs do their work only, they don’t need such things as breaks. But I agree with the other points, too easily accessible food with too much eating them are a very big problem.
@@oguzhan4006 That's a poor analogy though. Evolutionary speaking I believe temporary starvation has been a natural part of the human condition. It's not so much that the digestive system needs a break but rather that the body has energy to put into repair when it isn't busy digesting. Also the mechanism of neurogenesis as a result (because we need to then find food) is also reasonable to me. Personally i don't believe in these crazy long fasts, but after having suffered nerve damage/autoimmune disease fasting has been the only thing to help with this. I've done 52 hours so far. Will try 72 next time.
@@lukoryan7872Greg Doucette. He's the only guy Ive seen who consistrntly gets it right 99.9% of the time especially when it comes to nutrition. Ive discovered this guy 5 days ago and Ive already heard him say atleast 7 or 8 things that made me just laugh and shake my head wondering how hes a online coach for people. This guy is just after content and will say anything controversial or interesting to get views. I stopped taking him seriously when he said forced reps are a waste of time
Its extremely important to have a completely empty system every so often. Like nothing in the stomach and nothing in the intestines. Many benefits and prevents a lot of sickness and disease
Intermittent fasting isn't actually about weight loss it's supposedly can encourage the body to heel itself at cellular level, strengthen the immune system and other benefits. There is some research into this not conclusive but many past and present cultures practice this and other behaviours like the Wim Hof technique and sound healing meditation. All has it's place I believe people should be open minded do your research and try different things to find the best balance for yourself. Positive mindset is key.
One advantage I would say regards weight loss , is if you are eating multiple meals per day and on a calorie deficit after every meal you are left hungry and basically counting the hours to your next insufficient meal! When fasting after the initial few wks of hunger you absolutely begin to get used to it, and the bonus for myself is i know come my eating window I’m able to consume a larger amount of food that leads to me feeling full and satisfied. As long as I still choose nutrient dense food choices despite being in a calorie deficit I feel satisfied after that meal combination and through time have found it easier to go slightly hungrier during the day and do all my activities including endurance cycling and weight training with no noticeable change in performance.
For people that don’t know, intermittent fasting isn’t necessarily eating one meal a day. You have a feeding window, mostly 8hrs, to eat in. And then don’t eat the rest of the day. You can easily eat 3-4 meals in an 8hr window.
Intermittent fasting is some bullshid name, though, most people eat between 9-to-5-ish, lopping off an extra 1-2 hours is just normal eating. It only gets into fasting territory, imo, when it's over a day....maybe I'd let a 4 hour window squeek in there, but otherwise it's just some time constraint eating and doing what every Asian person does which is eating your last meal about 4 hours before you sleep.
Just lost 80 pounds and counting on OMAD. Insulin stays low and autophagy really helps you. its hard to over eat in one meal. And after 3 months you dont get hungry AT ALL!!!!!! he's guessing!
Been doing IF for 5 years Doc. I have never felt better. Also a benefit is focus and better sleep. At 60 years old my workouts are great 3x a week full body. 2 days HIIT Tabata cardio. Thoroughly enjoy your videos. Thanks
Why not mention autophagy, the massive HGH boost only achievable in a fasted state, improved insulin sensitivity, and protein synthesis you get from fasting?
Great. You got a boost in HGH but instead of eating during that boost, you're starving. HGH does nothing in short boosts while you're starving lmao. Y'all make it seem like the HGH boost remains all day. If that were the case, every bodybuilder would be fasting and not spending a fuckton on buying it.
Because that's all bullshit and not actually backed up but anything. In fact the most recent RCTs indicate that IF is comparable and slightly worse than a basic caloric deficit by all of these factors.
Autophagy already occurs in the body at all times, you'd die if it didn't. Autophagy is the recycling of dead/degraded cells. If your rate of autophagy is increased, then it conversely means that your cells are dying faster 😕. Fasting does not increase muscle protein synthesis. It actually decreases it, if anything (especially multi-day fasts). Your body only stores a limited amount of amino acids in your plasma, and if it runs low, it'll start pulling the amino acids stored in your muscle tissue, which increases your rate of muscle protein breakdown. This is why frequent meals with protein to regularly replenish your amino acid stores is better for building muscle than fasting is. Leucine in particular seems to be a limiting factor in muscle protein synthesis.
You forgot the main point of IM. Its so your body has a prolonged state of reduced inflammation and periodic regeneration. Furthermore, the hunger is mainly a hormonal response thats habitual. If you have the will power to stick out for 2-3 months, that hunger dissapears.
Dr Mike is an expert on the roided up meathead life, but as a fat guy who has tried all manners of losing weight, IF and Keto are where it's at. He's saying it's hard to follow because you always feel hungry but that's just not true. That hunger passes. Eating even just maintenance calories spread out throughout the entire day paradoxically leads to being hungry all day. This five meals a day fistful of this and a fistful of that advice doesn't actually help anyone.
I had a lot of success losing weight doing intermittent fasting. It basically meant that I would remove an entire meal's worth of calories from my day just by skipping breakfast. Maybe it's just me, but I found it much easier to live with hunger when you have a set time you're allowed to eat. You learn to tune out the feeling of hunger when it's not time to be eating, and the rest of the time you're not hungry because you're eating just as often as you'd normally would.
Skipping a meal isn't intermittent fasting that's just skipping meals. In IF you still eat your full amount of meals just in a shorter space of time. What Dr Mike is saying is that there's nothing about IF that differs to other diets i.e one works a certain way that means your body reacts differently etc. If you skipped breakfast and ate the same food you're currently doing now over 16 hours instead of 7 you'd have exactly the same results. The diet type doesn't have any bearing on your weight loss, only the number of calories in vs calories out so IF in this regard is the same as other diets, a great option, but equally as great as just cutting your calories normally. Whatever people are more likely to stick to is best for them, but there's nothing about either that makes it inherently better for everybody.
@@karlb.5403 Skipping a meal IS intermittent Fasting. You dont eat portion of a day means fasting. The point isnt amount of calories but having more meals with very little calories makes you hungry whole day and requires stupid amount of planning. While if you eat only in the afternoon you can eat until you are completely full, you dont need to watch what you eat that much and you will still have calories left. If you have normal day job, its not possible to have 5 perfectly timed meals long term. I am on Intermittent Fasting for 6 years now. Rocking abs year round while not watching what i eat much, just making sure its mostly healthy (fast food once a week).
I've done years of dieting on both fasting and non-fasting protocols and i accept the literature proving repeatedly they lose similar amounts of bodyfat but I'm going to go out on a limb and say that I'm convinced IF will get your abs visible quicker. That is to say fasting doesn't prioritise bellyfat burning, it just doesn't halt it in the same way that frequent meals do. Probably due to alpha and beta receptors or some other voodoo, who knows. Wish there was more literature out there that goes beyond just comparing the amount of weight lost via both strategies. I'm not great with eating in the morning or preworkout so I'm really looking forward to going back to it. I honestly believe my lower abs came out sooner when doing consistent IF, adding PSMFs days or incorporate ADF'ing in some way.
I used to IF but not following some stupid, arbitrary eating windows. I was just eating breakfast and lunch and thats it. So around 19-20 hours without eating. Multiple reasons, but mostly... My wieght was under control. I didnt have a food coma in the afternoons/evenings and that is super important to me as I study after work. Also I do like to feel hungry, gives a bit of mental sharpeness.
Dropping facts! I can fathom how it works for some but I just get too damn hungry. I prefer spacing out my meals but I’m happy that we can all see results regardless of how we maintain a calorie deficit!
A few times I wasn't able to eat enough in the window I had and the next day I was very dizzy and weak. I'd nearly pass out if I stood up too fast. Even when I ate enough i moved a lot less than I would have if I ate during the day. Now I fuel my morning workouts with a healthy breakfast which has increased my performance. I follow that with a lunch and dinner all within my caloric allowance and I'm seeing consistent weight loss without my workouts suffering. I think just do what works for you but in the end a colorie deficit is what matters most. You can intermittent fast all you want but if you eat over your mantainance you'll still game weight.
Rather than an extreme fast, you can always start your first meal at 12-1, then eat your evening snack and then finally dinner. Spread out your caloric intake throughout the day like this you should be good.
@@brad238899 a semi truck is literally a type of wheeled vehicle. there is no huge difference between it and a bicycle. just the size and number of tires.
Ive been doing intermittent fasting for years now. I dont really like to call it that bc i only do it bc i hate eating breakfast and dont like to go do things after eating. I simply dont eat until about 20:00, maybe 21:00, and I only drink water or black coffee until that time. Not trying to follow the IF plan, it just works out that way. I was also obese for most of my life and am now in fantastic shape with great conditioning/endurance, signifiant muscle mass, and a low body fat percentage. Having said that, here are some of the major benefits I've found eating this way: - its easy to control calories. Having grown up obese, overeating was always a problem. Its difficult to eat too many calories when you only eat once, at night. - managing hunger is incredibly easy. One of the hardest parts of losing significant weight was dealing with the feeling of being hungry. Eating only once, after the rest of the day is finished, made that difficulty evaporate. Theres a strength that comes with telling your stomach, "no, I am the one calling the shots. You will listen to me". - i can eat whatever i want. In the months it took to lose over 100lbs, i had to recondition my taste buds to actively crave good, nutrient-efficient foods. I refused to eat anything sweet or any food from a restaurant for a year. I referred to that process as, "breaking the sweet tooth". Afterward, i found i never wanted fast food or desserts. To this day, i crave things like chicken, steak, sushi, potatoes, veggies, etc. Its been nearly 20 years and i still only crave food thats good, appropriately viewing it as fuel. Learning to cook is necessary and, using raw ingredients, it's easier to cook food in a healthy way than an unhealthy way. Deep-frying, bread-making, desserts, etc simply require much more effort, more dishes, and make more of a mess. Reconditioning the taste buds has made it so i crave almost exclusively good foods. Combine that with an absolute control over hunger, and it's like having nutritional super-powers. If a time comes when I do crave dessert or junk food (a few times a year, at most), i have no problem giving in because it's so rare. - everything is delicious. When you take full control of your hunger, it's as if youre rewarded in the form of whatever you eat being insanely tasty. At least if its good food, prepared from raw ingredients. Fast food is mostly disgusting now. No joke. I tried to eat Pizza Hut a few years ago and i spit out the second bite and was so disgusted i wound up vomitting. Foods that arent processed, though, taste incredible. My lady made us fried eggs the other night. Basic as can be: olive oil in the pan with salt/pepper on the eggs. I swore they were the most delicious eggs I've ever had. It truly is like being rewarded by the universe for not letting your appetite control you. Either you control your stomach or your stomach controls you. - you learn some valuable skills. If you have any chance of both doing IF and consuming the amount of nutrients, primarily protein, you need, you will have to cook for yourself. Restaurants, across the board, supply each plate with mostly filler, usually in the form of carbs or lettuce. Lettuce has so few nutrients it's basically crunchy water. They will give you as little protein as possible, as protein is the most costly to produce. Additional protein is criminally over-priced. By preparing your own food, you can ensure proper fueling. The more you learn to cook, the better the food becomes, the more variety you get, and the more you can make healthy variants of unhealthy foods. Cooking is a hugely beneficial skill. If you're like me and dont have tons of money to dish out for food, youll also learn how to grocery shop like a pro. - it saves significant money. When youre eating once and preparing your own food, you will save a bunch of cash. Buy meats in bulk and freeze them. Rice and beans are cheap af. Even if eating enough for a few people in one sitting, you can save a ton. Do things like buy your own chuck eye roll. Practice butchering. You can carve out the Denver steaks (ribeyes) and make stir fry, roasts, etc out of the rest. If youre putting signifiant time into training, eating once will help balance you out financially. - youre not wasting so much mental energy thinking about your next meal. You dont have to worry about what to do for breakfast or lunch. Its incredibly freeing. You probably dont realize how much time and effort are stolen by your appetite. Once that burden goes away, it makes it so much easier to stay focused on the task at hand. My drive went through the roof afterward. Motivation is a mythical sham, and it's pretty easy to see that when you take control of your appetite. Obviously this isn't for everyone. If your goal is to compete in bodybuilding, one meal a day probably isnt going to work. For the vast majority of ppl tho, it can be hugely benificial. Theres no magic to IF, but theres a ton psychological benefits and rewards that come with it. It makes staying in shape very easy. Also, you can still have plenty of excess muscle. Like I said, I've been eating this way for years and I am very muscular. The get-accused-of-steroids kind of muscular. Perhaps it's all just genetic, I don't know. Having grown up obese, I know how much of an impact the mental component is. It's 99% of the struggle. Controlling that aspect will bring you into a whole new world and fitness will be much easier to practice. Sorry for the long post. This is an area im very passionate about. I hope something ive said here will be of use to someone.
Dr. Mike you’re so brilliant at so many things, please don’t comment on things you don’t know. As a bartender, you only basically get to eat once a day, so IF is perfect. Not everyone has a job they can lug 8 meals around and eat in regular intervals. Secondly, long times between meals creates less stress. Every IF person I’ve ever met looks YEARS younger than their age
Part of that is that IF promotes caloric restriction because eating 3000 calories in one meal is pretty damn hard. And caloric restriction is highly associated with increased longevity. But also you’re probably running into a healthy user bias problem. People who are doing IF are also a lot more likely to exercise and eat good food and not eat junk food, not drink, not smoke, etc.
This video is contrary to most other science says, there is some magic, called autophagy, and less hunger, and it increases metabolism, contrary to calory restriction
Intermittent fasting is for those people who eat heavy meals three times a day. You cut out your dinner or breakfast, you cut out third of total calories intake. Moreover in my own experience, I have noticed that I can no longer eat as much after the fasting, it is like my intestine have shrunk.
Intermittent fasting has a health benefit every time you do it..... After 8 hours ish without food your blood starts cleaning out your body instead of distributing nutrients. so after 16 hours fast your blood has gotten rid of some dead cells and other bad things. You're way off the mark with this one my good sir
I do one meal a day because it makes me feel better and that's it. It's extremely hard to stick to if you don't have great willpower. I don't recommend it to most people.
People should start talking more about GLUCONEOGENESIS, KETOSIS and AUTOPHAGY. If you eat all the time you never get benefits from this. So i would argue that people who do intermittent fasting should be considered more healthy.
I just do IF because I'm eating in a calorie deficit, and eat the vast majority of my calories at night. It allows me to eat a big meal, not go to bed hungry, and still maintain my deficit. It helps and makes it easier that I've never eaten breakfast. I'm not hungry in the morning.
Well my personal experience is it took me two years to get to the point I only eat once and now and only now it's more than easy to stick to it would be hard to not do it. Also you shouldn't eat a huge meal.youre actually training your body to need less food. And it does work. No matter what anyone says
Inter Fast goes far beyond caloric intake and weight loss. Multiple benefits other than WL is the goal. Insulin response, blood pressure reg, GI restoration etc.
O.M.A.D is for me what worked the best. Even better than the carnivore diet. I can eat my 2000 calories in one meal not worrying how to split my food during the day. And the longer you fast the more health benefits come along. I can't repeat them all but there many videos discussing the health benefits. It's much more than just weight loss.
If you try a calorie deficit and it doesn’t work, nothing wrong with trying intermittent fasting. I dieted for many years and it sucked but got good results IF with low carb. If you keep your insulin low you are less hungry. If you are eating a bunch of carbs of course you will be starving. I was eating Ketovore
I love the health benefits of doing my 16:8 fasting, but it sucks for building any sort of muscle mass. Can't get al the calories and proteins in two meals/day.
Here's what fasting does do to help. It takes people with undisciplined eating habits and gives them an easy rule to follow. Sticking to that single rule is a huge improvement for people that just eat when they get hungry. If you already are the type of person that counts calories, then intermittent fasting won't help you because you already have the discipline structure most people don't have.
I lost 30 lbs in 6 mos of OMAD, also I can’t overeat because I have that set time frame, so I’d say it might be helpful for those of us that have issues overeating
I feel freaking FANTASTIC when I fast and my labs are aswell. Especially when it comes to AC1. I don't overdue it with omad or 72 long fast. I have a window that I give myself with the flexibility to change the hours. FOR ME not eating late is key and makes me feel physically and mentally great in my older years.
If you actually wanna hear the science about IF I wholeheartedly recommend to you Dr. Berg. This man is one of the most knowledgeable people on this subject. He explains keto diet as well. Real treasure.
Fasting really helped me kick start fat loss. I went head first into a 20/4 routine, combined with 2 cardio days, and 2 resistance days a week. lost 20kg in 3mo. Have toned it down do doing 2-3 week stints of fasting, and eating normally on weeks i do a lot of resistance training. But im far healthier than i was 2yrs ago.
To me, the mental is what it’s all about. I get groggy if I eat during the day. If I eat lunch(anything of sustenance) while at work I lose like 20% of my brain power
Not sure where this is coming from but there is good data now from human intervention studies showing positive metabolic effects from intermittent fasting.
I respect you, Mr. Mike think you’re awesome. Hilarious as hell got great insight in a lot of things but this one my friend. Have to disagree with you, but still have much respect for you and and what you’re doing. Keep it up my big hairy bald man.
Doesn’t fasting help with insulin regulation? And if true, wouldn’t that suggest you can lose more weight fasting because your body isn’t utilizing insulin throughout the day by eating several meals?
Disagree on this one. It may not be a magic fat eraser vs regular caloric defecit....but....It helps with insulin resistance, it helps with blood sugar regulation and blood pressure
I know I’m super late on this, but from a strict journaling, perspective, it’s just much easier for me to keep track of what I’ve eaten when I only eat once a day. I initially started. Intermittent fasting to help lose weight, but mainly chose this because I had a tendency to eat fast food for lunch or just eat out in general for lunch. With intermittent fasting, I make a nice home-cooked meal and have better control and tracking when that all just occur occurs in one sitting rather than having to track it three or four times a day. I stay between a 1500 to 2000 caloric deficit most days due to walking about 20,000 steps a day so it works for me
I am someone that doesn't feel hungry if I just don't eat anything. I've had multi day fasts, the biggest problem was not hunger but boredom. I enjoy eating and get some comfort from it. It can be good for me personally if I'm trying to get out of a cycle of eating too much and reset my relationship with food.
I can only share my own personal experience. And, to be clear, I'm NO expert. I do 16-8 IF. I work out and I time my workouts so that the breaking of my fast is within a 2 hour window post workout (High protein meals). I feel amazing and have started gaining some muscle back even after just an adaptation period of three weeks, to avoid injury. (Many years without working out). I can't attest to weight loss, because I haven't weighed myself yet. I've only been doing this for 4 weeks now. But fasting those 16 hours has made me feel much better, more clarity of mind, more energy and I even feel more sated with smaller portions. I hope this helps somebody. Bonus tip: If you can get your hands on some Yerba Mate. It'll help you feel full during your fasting and it gives you an energy boost similar to coffee. (It can also dehydrate you, so make sure to stay hydrated)
I like a lot of his videos but I PROMISE all of you that intermediate fasting has not only helped me lose 25 pounds this year but I FEEL F*CKING GREAT!!! Lol I’m never switching up this routine.
If you intermittently fast long enough you literally will not be hungry the entire day. I had someone ask if I was doing it and I didn't even know what the word meant at the time
I said whatever works for you! I've lost over 75 lb over the years and I don't do intermittent fasting but I try to eat good whole foods and I do time them out.
Way easier for me to diet using fasting than otherwise. Eating makes me hungrier, so I generally don’t feel very hungry until I eat my first meal.
Yeah I feel the exact same way. I’ve been going through some bad stuff in my life, so I’ve literally eaten NOthing the past 2 days. 0 food. I don’t have an ounce of hunger. The thought of food is repulsive to me right now because I feel so oddly full and satiated somehow.
And at the same time, if I eat the tiniest snack after having been fine not eating hours (or days) on end, I often find that by the end of the night I’ve eaten literally EVERYTHING in the fridge and cabinets. I made myself bagels with cream cheese at 4 in the morning because there was literally nothing else left after I’d gotten done in the kitchen. All kicked off by one tiny little cheese sticks.
The more I ate, I wouldn’t say the hungrier I felt, it was more so that my craving of the good taste of food became oddly overwhelming and I found that I simply couldn’t stop eating
I make like 4 bags of tea condensed into one cup of water and add one cup of whole milk. drink that on the morning warm or cold. That will get you moving and keep the hunger away. I have to make myself eat lunch or else I won't eat till dinner. high fat foods will help too. keto is the way. I lost my whole belly and now I'm trying to gain.
If it works for you then great, it makes me starving if I do it and will grab anything when I go near the kitchen cupboard.
I could be wrong, but I suspect that you're mistaking other cues for hunger (stress, boredom, chasing a particular emotion etc).
That's probably because you're not eating any protein. Protein is what keeps you satiated. If all you eat are sandwiches, noodles and bread then you're bound to fail.
Intermittent fasting is a concept built off of our early human ancestors. Back in the day we couldn't refrigerate food so it'd go bad extremely quick and other predators could smell it and challenge us for the kill. The reason our ancestors were able to intermittent fast was because they were eating the entire carcass of an animal right after they killed it.
Just eat more protein. You'll be ok. And if you can't afford meat then I think protein powder would be a good place to get your supplement. One cup with 6-8 fl oz of milk and/or water has always worked for me and kept my hunger at bay
My personal experience on intermittent fasting goes far beyond loosing weigh. The mental clarity goes very high and my digestive process was very good. I had tried several of the most popular diets and find that intermittent fasting is economical and the results were much more higher and steady. I lost 30 ponds and feel much better.
Science says the brain works better with food.
@@scruffmcgruffthecrimedawg5661food makes u sleepy bruh
@@scruffmcgruffthecrimedawg5661 no it doesnt.
@@scruffmcgruffthecrimedawg5661nah I used to fast when I work because my cognitive skills were a hell of a lot sharper
Complete opposite for me.
Intermittent fasting has actually help keep my blood sugar under control. 10/10 from this type 2 diabetic!
But how would you have performed adhering to other ways of caloric deficit? Probably just the same. But glad you found something that works for yo! :)
@@kakefisk a caloric deficit is a caloric deficit, the timing of when you eat is what makes a difference.
Congratulations! I do OMAD myself, love it!
@TheCreeper1124 I remember in another video Dr Mike talking about the time of day not mattering as long as you have your fasting hours and your eating hours set up.
@@TheCreeper1124if a deficit is a deficit then the time constraints should not make a difference. As mike said.
You’ve completely skipped over the part where fasting lowers insulin’s, clears skin, cleanses the gut, boosts your mood etc etc
This video literally starts with him saying this is what's not necessarily beneficial about it you goon
And boost growth hormone one of the best benefits
@@defibeast how many hours fasting does it usually take to start producing more growth hormone?
@@5.0truck you make more growth hormone threw ghrelin so the process starts once you start getting hungry
@@5.0truck just do intermittent fasting longer fasts is more if you really want to detox. If that is the goal keep it at max 72 hours
Rp, for the love of Mike’s perfect bald head, please link the videos in the comments.
I swear, like 9/10 TH-camrs won’t link the video the Short is from, anywhere in the Short itself. And this isn’t a thing that less professional TH-camrs fall victim to, I’ve seen it all up and down the gamet from small channels, to medium/big ones like Mike’s, to absolutely colossal channels-they ALL miss this!
I mean imo this is a must if you’re running your TH-cam channel as a business. I’m sure the original video would get thousands more views if it were linked here lol
And my apologies if I came off as condescending-I didn’t mean to. This is, obviously, a pet peeve of mine lol. Again, it’s not just RP or Mike-basically every youtuber forgets to do this.
Like a perfectly shorn scrot.. majestic.
th-cam.com/video/x4u40zmCEd8/w-d-xo.htmlsi=Qk5skb4UVZcyTUZR
I only liked it because your expression gave me quite the chuckle
As someone who has done both modern dieting and fasting (which is what traditional dieting actually is), having many small meals means you are never ever actually full, and you go from hungry to peckish to hungry all of the time. With fasting, when you do eat, you get to eat until you are actually full.
Through modern calorie counting, I lost basically nothing. Through fasting, I lost 100 lbs in about 7 months without really trying that hard, and also had zero problems with loose skin afterwards.
Fasting has been a blessing for me as a diabetic. It’s the small things that your body needs to flip a switch because fasting causes my A1C to get back to normal. The smallest amount of fruits would normally spike my sugar but since I started fasting it’s balanced myself where I can enjoy half a cup of fruits without that horrible feeling after.
Yeah but regular ppl that don’t have diabetes it’s bad we have low blood sugar when we don’t eat when we’re hungry
@@bhadgyaledds3333because your weak.
Intermittent fasting reduces isulin resisitance in bodies that have it. That seriously transforms to body's ability to utilize fat as fuel. Regular eating in a patient with insulin resistance may create a deeper inroad to the problem, regardless of calorie consumption.
Things that reliably reduce insulin resistance:
-Being a healthy weight
-Losing weight (i.e. being in a caloric deficit)
-Exercise
Fun fact: Insulin resistance is a predictor of weight loss and greater lipolysis, not weight gain as spouted by shitrags on the net. Hence why two drugs that cause insulin resistance (GH and Clenbuterol) also enhance fat loss.
I mean the clue is in the name:
Resistance to insulin, think about those words for a few seconds.
Q: What does insulin promote? A: Lipogenesis (fat synthesis)
Q: What does insulin inhibit? A: Lipolysis (Fat burning)
Therefore, what would resistance to insulin logically cause? A: Decreased effect of insulin.
What happens for example, when a diabetic person does not take their insulin i.e. in Diabulimia (in other words, simulating being EXTREMELY insulin resistant?) Oh right, they lose weight.
Not only that, but when people with IR lose weight, they lose MORE weight than people without IR
www.ncbi.nlm.nih.gov/pmc/articles/PMC3110645/
So the premise "Fasting reduces insulin resistance (i.e. makes on more sensitive to the effects of insulin, such as increased lipogenesis and decreased lipolysis) and therefore enhances fat burning" is drivel.
Interestingly, prolonged caloric deficit increases insulin resistance
@@kylebutler1101 wrong.
@@MrThepopopopo I don't care what you think, I'm here for the audience. Go read a fucking basic physiology textbook for once in your life.
@@MrThepopopopo You’re not in shape, start there 🤡
I lost 50 pounds over one year with 36 hours fasting every 2 days. No other diet Ive done before did that. And I gained muscle and strength during this time as well. Because the fast improved my metabolism. I like your content, by the way, tks.
Lmao in other words starvation. Good job 👍. You could've done the exact same by just eating less and having some discipline like a normal person.
Fasting is not "starvation" @hercules_144 . Majority of people have enough fat on their body to not starve actually
Besides, so many studies have been done showing the many benefits of fasting.
What was your work out schedule?
So you were doing a kind of adf?
I’m one of those who can fast 36 hours standing on my head but I built up to it. I know that even an eating window not for most people. The weight flies off wicked fast, though.
Same here .. I tend to go 40hrs sometimes 48.
I call bs. If you were standing on your
Head for that long you would definitely die.
My boy is wicked smaht
The water weight primarily
Eating throughout the day gives you many enticing opportunities to overeat. Going a large portion of the day without eating means you get to actually eat until your full when you do eat. It requires more upfront discipline but way less overall disclipline is required.
Add in calorie miscalculations and you have a wonderful formula for a person, who is somewhat more casual about their weight loss compared to people like us who are into fitness, to claim they eat right yet can't lose the weight. I truly believe it's better to undereat than go overeat, particularly if you are obese. Your body can survive off 1500, hell, 1000 calories a day when you have a lot to lose. That's why intermittent fasting rocks for some people because they just can't possibly fit in nearly as many calories in a single meal as they can with a regular diet
Bro, what are you talking about? If a person starves themself for a whole day they're more likely to overeat than somebody who has a whole plan for all 3-6 of their meals. Intermittent fasting works for some, but for others it can lead to a eating disorder. It's high risk and basically has the same rewards as eating 3-6 meals a day. You can do it if you want to, but like Dr Mike said there's no real advantage from it vs just having 3-6 meals a day. From what he makes it sound like it just depends if you have time to eat 3-6 times a day or not. If not, then in an extreme case you could probably try out intermittent fasting. It's just dangerous because how are you supposed to get 1500-2000 calories in one sitting? Youd have to constantly eat for like 1-2 hrs.
@@itsmesteve1081 Brother in the same paragraph you said eating all in one block of time would make you more prone to overeating and then you said it would be difficult to eat enough. What are YOU talking about. You're out of your element donny.
I feel like taking a nap after I eat. That's not what you want if you're at work. If you eat one big meal at the end of the day you can go to sleep
@@gregpettis1113 eating one huge meal right before you are going to bed isn't optimal either lol. Ideally you should not be sleepy after a meal
Dr. Jason Fung wrote a whole book addressing and debunking everything Mike is saying. It is called The Obesity Code.
Great book to understand how insulin affects weight loss. Helped me lose 40 lbs
I agree, I really enjoyed this book.
Fasting made my work day easier and it simplified caloric discipline for me during a deficit. Again 3 meals and a snack during the eating period. What Dr. Mike didn’t touch on was how it made you feel when you became accustomed to it. I felt sharper and more aware during the fasting hours and I had lots of energy. Best for a deficit. On bulk I imagine it could be rough to do so it does not make much sense but I have seen some try it.
I've been seriously training for 10 years. Ive counted calories and done many somewhat succesful bulks and cuts. I absolutely love intermittent fasting. I have a hard time getting all my calories in, and eating all day long just makes me bloated and feel like I'm just eating when I'm not hungry. After fasting I can eat a ton of food in a short amount of time. It also makes it easier for counting calories, since I only have to count around 2 meals instead of 4+. I also seem to be a lot more focused and energy balanced throughout the day, without the ups and downs of insulin. I feel like it increases metabolism a bit too.
Have to disagree with you here. It's more than the caloric restraint, it's about regulating and limiting your insulin response.
It’s also known fasting increases growth-hormone/ghrelin and igf-1
These bodybuilding guys can’t look past weight loss. They think that’s the only healthy thing you need to do and lose weight. Him and Greg doucette both could care less how fasting/carnivore etc are more than just diets they help people in others ways
Well this short is a bit incomplete. I think Mike goes more into it in the actual video
caloric restraint IS what regulates and limits insulin response.
@@briankelly7978 theyre healing diets and tools to fix various issues or you can just jump on medications treat symptoms and be sick the restt of your days.
You left out autophagy and growth hormones that come from fasting
And the lowered insulin resistance.
It's real easy to regulate your insulin if you only have one meal a day.
Usually people get up, eat cereal, some bread, and then sugary snacks throughout the day.
If you only eat mostly protein in the evening, and the mostly carbs 2 hours before sleep, you know exactly what is going on in your body.
You both are clueless lol can you give me links and literature on those baseless claims
@@carlpanzram7081 it was all good until you mentioned carbs. Humans absolutely don't need any carbs. Zero.
Agreed @@Wildkoala1
I literally just searched "autophagy study intermittent fasting" you lazy friend.
pubmed.ncbi.nlm.nih.gov/30172870/
pubmed.ncbi.nlm.nih.gov/37572827/
@@Wildkoala1
Intermittent fasting changed my life, as you say not in some magic way, but i could not keep my diet under control before and ended up with type 2 diabetes, intermittent fasting helped me learn self control around food and helped me keep off 200 pounds rather than yo-yoing between 200-400 pounds
Intermittent fasting has been magic for me. .Lowered my A1c, lost cravings, lost weight and I have easily kept the weight off.
Intermittent fasting is awesome for people that don't get hungry on it, like myself, and so it's super easy to stick to but if you feel like you always need to eat something then you will fail on it.
Bodies adapt. If you get use to not eating around certain times you eventually stop getting hungry at those times.
Intermittent fasting has helped me a lot in keeping on a defecit. Usually I do 2 meals a day. It helps a lot if you have your meals planned out too, as Dr. Mike says if you are just binging all you can eat taco bell during your 8 hour window or whatever it's not going to do shit.
other than leaving out all the important bits for why it's great, the 'hunger' bit is mostly about timing. the human body (like most animals) is not THAT smart when it comes to hunger, and, for MOST people, if you regularly eat at the same time, you'll be hungry at that time, and rarely if ever outside that timeframe
and as for as the caloric deficit thing, it's far easier to control calories when there's less meals, that's why it's easier to lose fat/have a caloric deficit with intermittent fasting (which is exactly what the vast majority of proponents say)
quite the clickbaity short. expected more from you, Dr Mike :(
I lost 36 lbs in 30 days intermittent fasting. Worked for me. Just weak and dizzy when weight lifting. Best diet ever!
IF isn't about having one meal a day. One of the most common setups is 8 hour eating window and 16 hours fasting. 11AM to 7PM gives me 3 meals a day.
The most important thing is about low carb.
@@vothaisonwhat? Low carb diets literally suck. Living hell. Never again.
That's the time window I did when I did IF. Definitely cuts out all the night junk food which causes most people to get fat.
@vothaison why?
What fasting does is train your body to be metabolically flexible and use your fat for fuel rather than carbohydrates. Most people are metabolically inflexible so fasting really helps them.
One thing here that is missed. Insulin resistance and high insulin levels. You break that with fasting. Also many people have cured all kinds of diseases including cancer with fasting. There is a sort of magic to it….but yes not for everyone and has to be done “correctly” otherwise it’s harming you
great point
Intermittent fasting is awesome. There’s a sweet spot around 18 hours when your body feels empty and for some reason I feel really strong and happy. Around 20 hours is my limit. It’s seems to really improve my mood and makes me strong and light which definitely helps me lift more in the gym.
same here i love that feeling!
Intermittent fasting is extremely healthy and effective. All my life up until a few years, I had never tried IF, and I’m glad u did. For me, it’s a big win all around. 👍💪
Intermittent fasting works really well for me. I'd rather have a shorter eating window and then feast, instead of eating smaller meals throughout the day. I also feel tons of energy and more mental clarity while fasting. One other thing it did for me that I didn't expect; it naturally suppressed my appetite. So I literally don't feel hungry at all during a fast or in between meals.That alone really helped me lose weight.
Tbh I don't think it suppressed your appetite, your body just adapted to not enough so much, which is why there is process of being hungry to not being hungry
@@allanpeter7700 Nah I still can eat quite a lot. But I used to be hungry in between meals and now this is not the case. I can go all day without food and I feel energized and with zero hunger pangs.
@@stuartbest2178 No, I had the same experience,used to be hungry after 3 to 4 (stomach growled)hours but after body adapted I was no longer hungry, I haven't been doing IF for a while I do it again every once in a while
I’ve been doing 16-8 IF for years and it’s really helped with my hunger and feeling “hangry” i can go all day without eating and feel fine, but once it starts getting to 5-6pm then i’ll start getting hungry and my body will start releasing those “hangry” hormones
The only advantage, it induces a stress response on your body. Which has health benefits. Works best when you connect spiritually at the same time. Whatever belief you have, connect with that belief throughout the days you fast. No spiritually? No problem, connect with your inner body. Meditation on feeling the tip of your toes to the top of your head. Meaning, you think about what your toes feel like, then your feet, ankles, legs and so on, all the way to the top of your head. You may find that meditation on your body could connect you to somthing larger than yourself. Listen to your body, its smarter than we are. Lol
This just his opinion, there are tons of studies and research on benefits of fasting. The fact is. We as humans eat too much. Food is easily accessible. The digestive system never gets a break… I fast every day and still build quality muscle.
me too. I'm 50 and still gaining muscle. The body needs a break to recover.
Yea i feel like alot of people dont talk on the main point of it, which is giving your body a break from the work of digestion, every part of the body needs propper rest in its own way
@@isaachenry3739yeah, it allows the body to focus on repair and energy management. Great for the brain for instance.
Why are so many people keep believing, that the digestive system needs breaks?
Do you guys think also, the heart needs a break from all the work it does since your birth? Or your lungs?
These organs do their work only, they don’t need such things as breaks.
But I agree with the other points, too easily accessible food with too much eating them are a very big problem.
@@oguzhan4006 That's a poor analogy though. Evolutionary speaking I believe temporary starvation has been a natural part of the human condition. It's not so much that the digestive system needs a break but rather that the body has energy to put into repair when it isn't busy digesting. Also the mechanism of neurogenesis as a result (because we need to then find food) is also reasonable to me. Personally i don't believe in these crazy long fasts, but after having suffered nerve damage/autoimmune disease fasting has been the only thing to help with this. I've done 52 hours so far. Will try 72 next time.
Love this guy learned a lot about training and exercise over the years. but when it comes to nutrition and holistic health, not someone to listen to
Been fasting for 4 years. Many great results. I’ve listened enough to this guy. There’s better people to follow regarding nutrition.
Like?
@@lukoryan7872Greg Doucette. He's the only guy Ive seen who consistrntly gets it right 99.9% of the time especially when it comes to nutrition.
Ive discovered this guy 5 days ago and Ive already heard him say atleast 7 or 8 things that made me just laugh and shake my head wondering how hes a online coach for people.
This guy is just after content and will say anything controversial or interesting to get views.
I stopped taking him seriously when he said forced reps are a waste of time
@@lukoryan7872Ghandi
Such as?
Such as? Just because he doesn't say what you want to hear doesn't mean it's not true.
Its extremely important to have a completely empty system every so often. Like nothing in the stomach and nothing in the intestines. Many benefits and prevents a lot of sickness and disease
Intermittent fasting isn't actually about weight loss it's supposedly can encourage the body to heel itself at cellular level, strengthen the immune system and other benefits. There is some research into this not conclusive but many past and present cultures practice this and other behaviours like the Wim Hof technique and sound healing meditation. All has it's place I believe people should be open minded do your research and try different things to find the best balance for yourself. Positive mindset is key.
Negative mindset leads to disease
One advantage I would say regards weight loss , is if you are eating multiple meals per day and on a calorie deficit after every meal you are left hungry and basically counting the hours to your next insufficient meal!
When fasting after the initial few wks of hunger you absolutely begin to get used to it, and the bonus for myself is i know come my eating window I’m able to consume a larger amount of food that leads to me feeling full and satisfied.
As long as I still choose nutrient dense food choices despite being in a calorie deficit I feel satisfied after that meal combination and through time have found it easier to go slightly hungrier during the day and do all my activities including endurance cycling and weight training with no noticeable change in performance.
For people that don’t know, intermittent fasting isn’t necessarily eating one meal a day.
You have a feeding window, mostly 8hrs, to eat in. And then don’t eat the rest of the day.
You can easily eat 3-4 meals in an 8hr window.
Intermittent fasting is some bullshid name, though, most people eat between 9-to-5-ish, lopping off an extra 1-2 hours is just normal eating. It only gets into fasting territory, imo, when it's over a day....maybe I'd let a 4 hour window squeek in there, but otherwise it's just some time constraint eating and doing what every Asian person does which is eating your last meal about 4 hours before you sleep.
@@user-qh5nm7di2rliterally lol everyone acts like it's some crazy thing. An 8 hour window to eat is fucking plenty. Tf.
I love IF. I love the feeling of being hungry. Also when it is time to eat, healthy food is so much more appetizing!
Just lost 80 pounds and counting on OMAD. Insulin stays low and autophagy really helps you. its hard to over eat in one meal. And after 3 months you dont get hungry AT ALL!!!!!! he's guessing!
Been doing IF for 5 years Doc. I have never felt better. Also a benefit is focus and better sleep. At 60 years old my workouts are great 3x a week full body. 2 days HIIT Tabata cardio. Thoroughly enjoy your videos. Thanks
Why not mention autophagy, the massive HGH boost only achievable
in a fasted state, improved insulin sensitivity, and protein synthesis you get from fasting?
Great. You got a boost in HGH but instead of eating during that boost, you're starving. HGH does nothing in short boosts while you're starving lmao. Y'all make it seem like the HGH boost remains all day. If that were the case, every bodybuilder would be fasting and not spending a fuckton on buying it.
Because that's all bullshit and not actually backed up but anything. In fact the most recent RCTs indicate that IF is comparable and slightly worse than a basic caloric deficit by all of these factors.
Autophagy already occurs in the body at all times, you'd die if it didn't. Autophagy is the recycling of dead/degraded cells. If your rate of autophagy is increased, then it conversely means that your cells are dying faster 😕.
Fasting does not increase muscle protein synthesis. It actually decreases it, if anything (especially multi-day fasts). Your body only stores a limited amount of amino acids in your plasma, and if it runs low, it'll start pulling the amino acids stored in your muscle tissue, which increases your rate of muscle protein breakdown. This is why frequent meals with protein to regularly replenish your amino acid stores is better for building muscle than fasting is. Leucine in particular seems to be a limiting factor in muscle protein synthesis.
@@PlayerSkillFTWof course autophagy occurs in the body regardless but IF increases its processing. There's a peer reviewed article on it.
Autophagy only occurs if you fast for 72 hours or more
You forgot the main point of IM. Its so your body has a prolonged state of reduced inflammation and periodic regeneration. Furthermore, the hunger is mainly a hormonal response thats habitual. If you have the will power to stick out for 2-3 months, that hunger dissapears.
Dr Mike is an expert on the roided up meathead life, but as a fat guy who has tried all manners of losing weight, IF and Keto are where it's at. He's saying it's hard to follow because you always feel hungry but that's just not true. That hunger passes. Eating even just maintenance calories spread out throughout the entire day paradoxically leads to being hungry all day.
This five meals a day fistful of this and a fistful of that advice doesn't actually help anyone.
Unless your a roided up meathead lol
It's my norm now, I feel better this way.
I had a lot of success losing weight doing intermittent fasting. It basically meant that I would remove an entire meal's worth of calories from my day just by skipping breakfast.
Maybe it's just me, but I found it much easier to live with hunger when you have a set time you're allowed to eat. You learn to tune out the feeling of hunger when it's not time to be eating, and the rest of the time you're not hungry because you're eating just as often as you'd normally would.
Skipping a meal isn't intermittent fasting that's just skipping meals. In IF you still eat your full amount of meals just in a shorter space of time.
What Dr Mike is saying is that there's nothing about IF that differs to other diets i.e one works a certain way that means your body reacts differently etc. If you skipped breakfast and ate the same food you're currently doing now over 16 hours instead of 7 you'd have exactly the same results.
The diet type doesn't have any bearing on your weight loss, only the number of calories in vs calories out so IF in this regard is the same as other diets, a great option, but equally as great as just cutting your calories normally. Whatever people are more likely to stick to is best for them, but there's nothing about either that makes it inherently better for everybody.
@@karlb.5403 Skipping a meal IS intermittent Fasting. You dont eat portion of a day means fasting. The point isnt amount of calories but having more meals with very little calories makes you hungry whole day and requires stupid amount of planning.
While if you eat only in the afternoon you can eat until you are completely full, you dont need to watch what you eat that much and you will still have calories left.
If you have normal day job, its not possible to have 5 perfectly timed meals long term. I am on Intermittent Fasting for 6 years now. Rocking abs year round while not watching what i eat much, just making sure its mostly healthy (fast food once a week).
I've done years of dieting on both fasting and non-fasting protocols and i accept the literature proving repeatedly they lose similar amounts of bodyfat but I'm going to go out on a limb and say that I'm convinced IF will get your abs visible quicker.
That is to say fasting doesn't prioritise bellyfat burning, it just doesn't halt it in the same way that frequent meals do. Probably due to alpha and beta receptors or some other voodoo, who knows.
Wish there was more literature out there that goes beyond just comparing the amount of weight lost via both strategies. I'm not great with eating in the morning or preworkout so I'm really looking forward to going back to it. I honestly believe my lower abs came out sooner when doing consistent IF, adding PSMFs days or incorporate ADF'ing in some way.
Fellas, please ignore him on this one. Fasting is awesome!
this guy is intelligent but not wise.
What benefits is he leaving out?
@@balla2828 Blood glucose & therefore insulin regulation. Also autophagy.
You fasting guys are a cult 😂😂😂
@@yamatocannon1You gym bros are a cult
I used to IF but not following some stupid, arbitrary eating windows. I was just eating breakfast and lunch and thats it. So around 19-20 hours without eating. Multiple reasons, but mostly... My wieght was under control. I didnt have a food coma in the afternoons/evenings and that is super important to me as I study after work. Also I do like to feel hungry, gives a bit of mental sharpeness.
Autophagy.
Dropping facts! I can fathom how it works for some but I just get too damn hungry. I prefer spacing out my meals but I’m happy that we can all see results regardless of how we maintain a calorie deficit!
A few times I wasn't able to eat enough in the window I had and the next day I was very dizzy and weak. I'd nearly pass out if I stood up too fast. Even when I ate enough i moved a lot less than I would have if I ate during the day.
Now I fuel my morning workouts with a healthy breakfast which has increased my performance. I follow that with a lunch and dinner all within my caloric allowance and I'm seeing consistent weight loss without my workouts suffering. I think just do what works for you but in the end a colorie deficit is what matters most. You can intermittent fast all you want but if you eat over your mantainance you'll still game weight.
As a person who tried both...I simply disagree.
Love fasting. Can't stop won't stop.
Rather than an extreme fast, you can always start your first meal at 12-1, then eat your evening snack and then finally dinner. Spread out your caloric intake throughout the day like this you should be good.
Huge difference between intermittent fasting and OMAD
Word. I've found eating when I'm hungry has been optimal.
OMAD is literally a type of intermittent fasting. There is no huge difference. Just the size of window you choose.
@@brad238899 a semi truck is literally a type of wheeled vehicle. there is no huge difference between it and a bicycle. just the size and number of tires.
@@praetor47stupid you
What’s the “huge difference”, exactly?
OMAD is simply a 23/1 IF
Ive been doing intermittent fasting for years now. I dont really like to call it that bc i only do it bc i hate eating breakfast and dont like to go do things after eating. I simply dont eat until about 20:00, maybe 21:00, and I only drink water or black coffee until that time. Not trying to follow the IF plan, it just works out that way. I was also obese for most of my life and am now in fantastic shape with great conditioning/endurance, signifiant muscle mass, and a low body fat percentage. Having said that, here are some of the major benefits I've found eating this way:
- its easy to control calories. Having grown up obese, overeating was always a problem. Its difficult to eat too many calories when you only eat once, at night.
- managing hunger is incredibly easy. One of the hardest parts of losing significant weight was dealing with the feeling of being hungry. Eating only once, after the rest of the day is finished, made that difficulty evaporate. Theres a strength that comes with telling your stomach, "no, I am the one calling the shots. You will listen to me".
- i can eat whatever i want. In the months it took to lose over 100lbs, i had to recondition my taste buds to actively crave good, nutrient-efficient foods. I refused to eat anything sweet or any food from a restaurant for a year. I referred to that process as, "breaking the sweet tooth". Afterward, i found i never wanted fast food or desserts. To this day, i crave things like chicken, steak, sushi, potatoes, veggies, etc. Its been nearly 20 years and i still only crave food thats good, appropriately viewing it as fuel. Learning to cook is necessary and, using raw ingredients, it's easier to cook food in a healthy way than an unhealthy way. Deep-frying, bread-making, desserts, etc simply require much more effort, more dishes, and make more of a mess. Reconditioning the taste buds has made it so i crave almost exclusively good foods. Combine that with an absolute control over hunger, and it's like having nutritional super-powers. If a time comes when I do crave dessert or junk food (a few times a year, at most), i have no problem giving in because it's so rare.
- everything is delicious. When you take full control of your hunger, it's as if youre rewarded in the form of whatever you eat being insanely tasty. At least if its good food, prepared from raw ingredients. Fast food is mostly disgusting now. No joke. I tried to eat Pizza Hut a few years ago and i spit out the second bite and was so disgusted i wound up vomitting. Foods that arent processed, though, taste incredible. My lady made us fried eggs the other night. Basic as can be: olive oil in the pan with salt/pepper on the eggs. I swore they were the most delicious eggs I've ever had. It truly is like being rewarded by the universe for not letting your appetite control you. Either you control your stomach or your stomach controls you.
- you learn some valuable skills. If you have any chance of both doing IF and consuming the amount of nutrients, primarily protein, you need, you will have to cook for yourself. Restaurants, across the board, supply each plate with mostly filler, usually in the form of carbs or lettuce. Lettuce has so few nutrients it's basically crunchy water. They will give you as little protein as possible, as protein is the most costly to produce. Additional protein is criminally over-priced. By preparing your own food, you can ensure proper fueling. The more you learn to cook, the better the food becomes, the more variety you get, and the more you can make healthy variants of unhealthy foods. Cooking is a hugely beneficial skill. If you're like me and dont have tons of money to dish out for food, youll also learn how to grocery shop like a pro.
- it saves significant money. When youre eating once and preparing your own food, you will save a bunch of cash. Buy meats in bulk and freeze them. Rice and beans are cheap af. Even if eating enough for a few people in one sitting, you can save a ton. Do things like buy your own chuck eye roll. Practice butchering. You can carve out the Denver steaks (ribeyes) and make stir fry, roasts, etc out of the rest. If youre putting signifiant time into training, eating once will help balance you out financially.
- youre not wasting so much mental energy thinking about your next meal. You dont have to worry about what to do for breakfast or lunch. Its incredibly freeing. You probably dont realize how much time and effort are stolen by your appetite. Once that burden goes away, it makes it so much easier to stay focused on the task at hand. My drive went through the roof afterward. Motivation is a mythical sham, and it's pretty easy to see that when you take control of your appetite.
Obviously this isn't for everyone. If your goal is to compete in bodybuilding, one meal a day probably isnt going to work. For the vast majority of ppl tho, it can be hugely benificial. Theres no magic to IF, but theres a ton psychological benefits and rewards that come with it. It makes staying in shape very easy. Also, you can still have plenty of excess muscle. Like I said, I've been eating this way for years and I am very muscular. The get-accused-of-steroids kind of muscular. Perhaps it's all just genetic, I don't know. Having grown up obese, I know how much of an impact the mental component is. It's 99% of the struggle. Controlling that aspect will bring you into a whole new world and fitness will be much easier to practice. Sorry for the long post. This is an area im very passionate about. I hope something ive said here will be of use to someone.
Dr. Mike you’re so brilliant at so many things, please don’t comment on things you don’t know. As a bartender, you only basically get to eat once a day, so IF is perfect. Not everyone has a job they can lug 8 meals around and eat in regular intervals. Secondly, long times between meals creates less stress. Every IF person I’ve ever met looks YEARS younger than their age
Part of that is that IF promotes caloric restriction because eating 3000 calories in one meal is pretty damn hard. And caloric restriction is highly associated with increased longevity. But also you’re probably running into a healthy user bias problem. People who are doing IF are also a lot more likely to exercise and eat good food and not eat junk food, not drink, not smoke, etc.
This video is contrary to most other science says, there is some magic, called autophagy, and less hunger, and it increases metabolism, contrary to calory restriction
If you're obese that's the only reason i can see why you would be fasting
Intermittent fasting is for those people who eat heavy meals three times a day. You cut out your dinner or breakfast, you cut out third of total calories intake.
Moreover in my own experience, I have noticed that I can no longer eat as much after the fasting, it is like my intestine have shrunk.
Intermittent fasting has a health benefit every time you do it..... After 8 hours ish without food your blood starts cleaning out your body instead of distributing nutrients. so after 16 hours fast your blood has gotten rid of some dead cells and other bad things. You're way off the mark with this one my good sir
Does that anyway, homie.
I do one meal a day because it makes me feel better and that's it. It's extremely hard to stick to if you don't have great willpower. I don't recommend it to most people.
People should start talking more about GLUCONEOGENESIS, KETOSIS and AUTOPHAGY.
If you eat all the time you never get benefits from this.
So i would argue that people who do intermittent fasting should be considered more healthy.
Intermittent fasting helped keep me from mindless eating abd better calorie control
I just do IF because I'm eating in a calorie deficit, and eat the vast majority of my calories at night. It allows me to eat a big meal, not go to bed hungry, and still maintain my deficit. It helps and makes it easier that I've never eaten breakfast. I'm not hungry in the morning.
Well my personal experience is it took me two years to get to the point I only eat once and now and only now it's more than easy to stick to it would be hard to not do it. Also you shouldn't eat a huge meal.youre actually training your body to need less food. And it does work. No matter what anyone says
Thanks for this
Inter Fast goes far beyond caloric intake and weight loss. Multiple benefits other than WL is the goal. Insulin response, blood pressure reg, GI restoration etc.
I like the bit where you came back to those possible benefits as you mentioned
O.M.A.D is for me what worked the best. Even better than the carnivore diet. I can eat my 2000 calories in one meal not worrying how to split my food during the day. And the longer you fast the more health benefits come along. I can't repeat them all but there many videos discussing the health benefits. It's much more than just weight loss.
If you try a calorie deficit and it doesn’t work, nothing wrong with trying intermittent fasting. I dieted for many years and it sucked but got good results IF with low carb. If you keep your insulin low you are less hungry. If you are eating a bunch of carbs of course you will be starving. I was eating Ketovore
I love the health benefits of doing my 16:8 fasting, but it sucks for building any sort of muscle mass. Can't get al the calories and proteins in two meals/day.
Here's what fasting does do to help. It takes people with undisciplined eating habits and gives them an easy rule to follow. Sticking to that single rule is a huge improvement for people that just eat when they get hungry. If you already are the type of person that counts calories, then intermittent fasting won't help you because you already have the discipline structure most people don't have.
I lost 30 lbs in 6 mos of OMAD, also I can’t overeat because I have that set time frame, so I’d say it might be helpful for those of us that have issues overeating
I feel freaking FANTASTIC when I fast and my labs are aswell. Especially when it comes to AC1. I don't overdue it with omad or 72 long fast. I have a window that I give myself with the flexibility to change the hours. FOR ME not eating late is key and makes me feel physically and mentally great in my older years.
I know it’s a short but why should we believe you? Worked wonders for my blood sugar.
If you actually wanna hear the science about IF I wholeheartedly recommend to you Dr. Berg. This man is one of the most knowledgeable people on this subject. He explains keto diet as well. Real treasure.
Fasting really helped me kick start fat loss. I went head first into a 20/4 routine, combined with 2 cardio days, and 2 resistance days a week. lost 20kg in 3mo. Have toned it down do doing 2-3 week stints of fasting, and eating normally on weeks i do a lot of resistance training. But im far healthier than i was 2yrs ago.
Idk man… all you gotta do is skip breakfast and you’re golden. I do like being able to have bigger meals for lunch and dinner than 3 itty bitty ones
To me, the mental is what it’s all about. I get groggy if I eat during the day. If I eat lunch(anything of sustenance) while at work I lose like 20% of my brain power
We used to call it skipping breakfast.😕
Eating late is bad for sleep
It helps me because i only think about food once a day, and im already at home when its time to eat which makes it easy to stick to healthy options
It is healthier especially on cleaning out cell damage and preserving muscle and going straight to fat less times eating = less insulin spikes
Idk it does add an intentionality to all eating though, which is where I think people find benefit
It does make it much easier to eat in a caloric deficit
Not sure where this is coming from but there is good data now from human intervention studies showing positive metabolic effects from intermittent fasting.
I respect you, Mr. Mike think you’re awesome. Hilarious as hell got great insight in a lot of things but this one my friend. Have to disagree with you, but still have much respect for you and and what you’re doing. Keep it up my big hairy bald man.
From what I learned doing all kind of sports all my life, a balanced routine is the best routine. And fasting IMO is not ballanced at all ... 🎉
Doesn’t fasting help with insulin regulation? And if true, wouldn’t that suggest you can lose more weight fasting because your body isn’t utilizing insulin throughout the day by eating several meals?
Disagree on this one. It may not be a magic fat eraser vs regular caloric defecit....but....It helps with insulin resistance, it helps with blood sugar regulation and blood pressure
I know I’m super late on this, but from a strict journaling, perspective, it’s just much easier for me to keep track of what I’ve eaten when I only eat once a day. I initially started. Intermittent fasting to help lose weight, but mainly chose this because I had a tendency to eat fast food for lunch or just eat out in general for lunch.
With intermittent fasting, I make a nice home-cooked meal and have better control and tracking when that all just occur occurs in one sitting rather than having to track it three or four times a day. I stay between a 1500 to 2000 caloric deficit most days due to walking about 20,000 steps a day so it works for me
The only issue. Everyone has a different version of how to.
I am someone that doesn't feel hungry if I just don't eat anything. I've had multi day fasts, the biggest problem was not hunger but boredom. I enjoy eating and get some comfort from it. It can be good for me personally if I'm trying to get out of a cycle of eating too much and reset my relationship with food.
yesss! finally, someone talking FACTS!
I do intermittent intermittent fasting
I can only share my own personal experience. And, to be clear, I'm NO expert. I do 16-8 IF. I work out and I time my workouts so that the breaking of my fast is within a 2 hour window post workout (High protein meals). I feel amazing and have started gaining some muscle back even after just an adaptation period of three weeks, to avoid injury. (Many years without working out). I can't attest to weight loss, because I haven't weighed myself yet. I've only been doing this for 4 weeks now. But fasting those 16 hours has made me feel much better, more clarity of mind, more energy and I even feel more sated with smaller portions. I hope this helps somebody.
Bonus tip: If you can get your hands on some Yerba Mate. It'll help you feel full during your fasting and it gives you an energy boost similar to coffee. (It can also dehydrate you, so make sure to stay hydrated)
I like a lot of his videos but I PROMISE all of you that intermediate fasting has not only helped me lose 25 pounds this year but I FEEL F*CKING GREAT!!! Lol I’m never switching up this routine.
If you intermittently fast long enough you literally will not be hungry the entire day. I had someone ask if I was doing it and I didn't even know what the word meant at the time
I said whatever works for you! I've lost over 75 lb over the years and I don't do intermittent fasting but I try to eat good whole foods and I do time them out.