What type of fasting is best? | Rhonda Patrick
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- Fasting activates many of the body's mechanisms that repair damaged DNA and other cellular components. It also promotes the production of ketones, especially beta-hydroxybutyrate, an anti-aging molecule that demonstrates the capacity to delay the onset of aging-related diseases and improve mitochondrial health. There are several types of fasting, including alternate-day fasting, time-restricted eating, and prolonged fasting. Each elicits metabolic changes that can improve health and promote longevity. Time-restricted eating, in particular, has the potential to realign the body's circadian rhythms. In this clip, Dr. Rhonda Patrick describes some of the different types of fasting and identifies the advantages associated with each.
This clip was taken from the Zero Fasting interview with Mike Maser found at • Dr. Rhonda Patrick | Z... .
Original episode published on January 6th, 2019.
#Fasting #Aging #TRE
About FoundMyFitness: Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, and St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California. She has done extensive research on aging, cancer, and nutrition.
It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.
Learn more about Dr. Rhonda Patrick and her mission for FoundMyFitness at www.foundmyfitness.com - วิทยาศาสตร์และเทคโนโลยี
I started with 16-8 gradually extending my time. 18,20,24 all the way up to 84 hours. I’m an X wrestler/MMA fighter. I had multiple injuries. Also suffering from head trauma. I had anxiety, PTSD, CTE, I use to be in special education because I couldn’t focus or retain information. By working my way up and Doing multiple 3 day Fast. That’s all gone! My focus and ability to comprehend is amazing. Along with my patience and self awareness. It’s incredible the result you get...
I’ve learned everything through your videos. Thanks you Dr. Rhonda Patrick
How did you notice your anxiety go away? Was it a gradual improvement or did you see quick results from eventually reaching a certain time period of fasting (for example, like when you got to 48 hours of fasting you quickly saw improvements with anxiety) Just curious, glad you’re doing better though
Have you tried H.B.O.T.(Hyperbaric Oxygen therapy) for that t.b.i.? The i.m.o., great book, "The Oxygen Revolution" has stories of patients with traumatic brain injuries having miraculous results!
I find fasting and having primarily plant based works for me. But i feel if i don't have breakfast i'm really irratible and it's not worth it.
^^ If you can't skip a meal because you're irritable, then, from an evolutionary perspective, you're on the wrong diet. We did not evolve for 3 million years going through feast and famine to be irritable just from missing 1 meal. Likely you need to up your fat intake and lower your carb intake. You're probably becoming insulin resistant and not adapted to burning fat extended periods without carbs.
it'd be awesome if fasting can correct the problems fighters (and other contact sports athletes) go through
Mitochondria is the powerhouse of the cell.
That’s all I remember from my biology class.
She has a phenomenal mind that never misses a beat!
diet and excercise..
I am doing intermittent fasting for the past 1 year.16:8 most of the days....some days 18:6 and some time 20:4. I skip breakfast and my dinner is heavy.Still I am reaping the benefits in terms of weight maintenance and overall good health.
Just sharing: I started the 16-8, moved to 18-6 and now moved to 20-4 or longer. I've even done 48 and 72 hour fasts. 72 was tough and 48 is a lot more doable for me. 20-4 or less is my go to. I typically have an eating window of 2-4 hours. I eat healthy meals during that window. Usually start my eating around 1400-1600 and try not to eat after 1800. I love to hike or workout in a fasted state and eat shortly after, say within 2-3 hours. I listen to my body and make sure I drink water. Drinking water while fasting is important. Think of it this way...If your car doesn't have oil in it, it doesn't run so well. Hydrate!!! I've learned to be flexible, if I need to eat more I do. If I feel sluggish, the next day I'll go back to 16-8. Intermittent Fasting works for me and I have never felt better. I was a person that has tried all the fads but always fell off the wagon. It took me almost a year and a half of tweaking IF to get to the point I'm comfortable. The few times I've gone back to eating normal (2-3 times a day spread out), I always feel like poop and quickly return to my 20-4. You have to find out what works for you and tweak it, change it up every so often, especially with your meals. Food is awesome and should be enjoyed. I send you positive flow and wish you all the best on your health journey.
Finally explaining yourself concerning protein thank god, feasting, fasting and exercise, that’s my way.
So I like Dr Rhonda a lot and appreciate that she puts so much info out there, but sometimes it feels like an incomprehensible tangle of facts and studies and at the end of a video I don't actually know how to implement any of it in my own life
18:6 for several months now. Between noon and 6pm. Saved my life.
Phenomenal info, great to hear. Thanks RP 😎👍
Make your eating window early during the day, like 9am-3pm. Then fast all afternoon, evening, and night till the next morning. This fasting window is more natural and will adjust circadian rhythm.
can u get used to it? I'm mostly getting hungry at night
I used to do it. But when I only ate my only meal in the morning I got lazy and mostly doing nothing meaningful the rest of the day.
Now I eat at 5-6 pm. Why? In the morning I don't feel full yet still have a lot of power to do the workout. And then, I know the food is almost there, so I better have my things done before and can enjoy my food.
That's my method too nice to see its confirmed by another smart dude
@@sparksdrinker5650 cardio before fast? Wouldn't your system scream for nutrients after a workout?
@@RKDTOO I misspoke, I meant do cardio before BREAKING your fast, I'll edit it.
Excellent synopsis. . .
Intermittent Fasting is great thing to do and hopefully in 2022 more people doing this Intermittent Fasting , start slowly and gradually increase the time, simple way try to skip breakfast and do not think over and just do activity as usually, all need process and nothing is instant.. at least by doing intermittent fasting we start the commitment, after you feel good then try to choose wisely for foods and beverages..i am doing Intermittent Fasting as well in my daily routine...36 hours once or twice a week in lazy weeks...daily around 18/6
I've started to do every other day fasting~ It's a little difficult but I really want to get into this. Now that I know Prolong fasting has benefits as well. Maybe I'll try attempting a 48h-72h every few (3) weeks. Thank you for the helpful information! :-)
It took me 4 months to adjust to 16;8 where I was comfortable with it. The first 40 days were hard!! It took me another 6 months to fully adjust from 16:8 up to 20:4. The pay off going 20:4 is worth the effort once your body adjusts. I have SO much energy now.
Been fasting for over a year and half now, and am down to 5% body fat 👍 it's an amazing addition.
Wow, the best I've done so far is just over 24 hours.
16 hour fast really has worked for me. The weird part when I eat around 1pm everyday I have veggies to start and i'm full quickly. And i'm somebody that can down a lot at 9am before.
Always on point!💪🏼
The best kind of fasting would be one that you can routinely stick to for the rest of your life .
there are a few routines out there that work great if you want sustainable results . OMAD can be good if you have good self control or 48’s for the strong minded people .
You will get mediocre results on a 16-8 approach , don’t be afraid to go a few days without food you will not die. Even Lean people have thousands of calories within their body fat .
Try a 48hr fast and you will feel truth
16:8 is still far superior to the typical person who is only fasting 8-10 hours out of 24. I personally usually go 18:6 or 20:4, but even at 16:8, which I did at first, I felt a marked improvement in my mood and cravings. I agree on extended fasts. I’ve done up to 7 day water fasts and it feels great.
@@americano7456 agreed once you get your feet wet you can really start to see huge changes . a 7 day water fast can work wonders my longest fasting period but ive done quite a few fasts from 40's-60's. I would like to do a 7 in the future for sure
Can I drink water, green tea, and chew natural sugar free gum while fasting?
@@chakz998 yes to the water and tea(no added sweetener ) but no gum as it will create enzymes and stimulate your digestive system . just get used to fasting and it will become easy over time . i am about to break a 46 hr fast :)
@@Saundersstrong Does it matter if its natural gum sugar free? Since a neuroscientists TED talk says a hard diet stimulates neurogenesis I would prefer to use gum if I could.
By gum "stimulating the digestive system" do you mean it makes me hungry? So could I still chew it and not break my fast?
Thanks!
I've always hated the term "intermittent fasting." ALL fasting is intermittent fasting. You don't just stop eating forever.
"You don't just stop eating forever." Well, eventually, you do.
@@eminimethodsdotcom Haha. Touche.
Lol true
Technically you're correct; however, recently because of the mainstream the term "intermittent fasting" differentiates shorter fasts from "extended fasting", which is usually 4+ days.
Fasting has traditionally been thought of as a religious activity. Obviously fasting is intermittent, but calling it intermittent fasting is way to differentiate it from religious fasting. That's the only reason for the redundancy.
Time restricted eating is my preferred term.
Under this conditions you provide your body with the right amount of food. Quality and quantity-wise.
The term “fasting” is appropriate when you deprive yourself of food.
The key of Time Restructed Feeding is to adjust you body to the eating window.
If you do it the right way, you actually don’t feel hungry during the rest of the day.
As a result you are not fasting.
Please interview Dr. Jason Fung! 😊
Cheers for the Video! Sorry for chiming in, I would love your thoughts. Have you tried - Dinanlinson Amazing Look Approach (google it)? It is an awesome one off product for learning how to quickly lose weight without the normal expense. Ive heard some amazing things about it and my BF got amazing results with it.
Very nice..
I found that It always the best when someone else is fasting.
The right one is the one that suits your goals.
ok expert..nobody gaf what u say..
What the
Also the one that feels best, do the action to do many
Should I stop my daily 500mg of Nicotinamide Riboside during a 48h fast for best benefits? NR could reduce the stress in the body caused by fast because it provide a form of energy to cells
Anyone heard about the research regarding fasting and caloric restriction potentially harming future generations of offspring? Any thoughts? I think an interview with the researchers of that study would definitely be an intriguing one.
Superb
does anyone know how many times a day rhonda eats nowadays? snacks/meals? post workout or intra workout nutrition as well? or what time of day she works out?
Wonderful stuff as usual Dr. Patrick but you didn't answer the question as to which fasting time is better (circadian rhythm etc) :)
@Zeek Banistor The question was asked but never answered. Also, your opinion was not questioned either. So please, with all haste, go FUCK YOURSELF.
Unfortunately the part about synchronizing a 16:8 fast with the circadian rythm was skimmed over and I couldn't reach a conclusion about whether I should break my fast earlier in the day vs eating late
Dr mcgreger says to take advantage of circadian rhythm and eat breakfast, lunch and dinner within 12 hours then fast remaining 12 hours
soooooooo what time of the day is the best to eat for a 20:4 ? start at 5?
Are these fastings you are talking Dr... dry fasting?
How much does the igf-1 and mtor increase durring sauna use effect fasting?
16:8 for almost 3 years with occasional 48 and 72 hour water fasting. BMI at 21. I started to lose so much weight that i was getting a little concerned. HIIT and weight training helped me add about 15lbs.
@Walter White i had a pretty tough work out schedule.
What do you mean by 16
How do you determine when to eat in order to align with your own unique metabolism and circadian rhythm? Thank you for any responses.
Did you find anything?
Why even interviewed Jason when he has a lot of videos on the internet?
I just did a 2 day water only fast.
I was hard to not be grumpy.
Ms. Patrick talked alot but never answered the question - - Which type of fasting is better. I would recommend that she analyze each type of fasting regime and comment on its advantages & disadvantages.
alot is not a word.
She describes some of the different types of fasting and identifies the advantages associated with each because they serve different purposes and not all Fasters are the same. So.
Since you know the meaning of the non-work (alot), doesn't that mean it is a word ???
@@n3evpn3evp Wow. I guess I've been totally outsmarted because misspelled words aren't mispelled they're just new versions. I bet you taught your teachers SO much in school!! No such thing as a spelling test in your world? Allot IS a word; however, you misspelled that as well. F+
Dr. Patrick
How can I find someone to guide me through this in my area
what will be to control insulin levels and reduce cortisol levels
What is the best way to break the fast after a prolonged fast? And concerning exercise... What is the best timing for that? Should we do any heavy physical exercise during the fast, or just do it before and after?
Dr. Peter Attia talks about timing of workout during a fast, and he considers that at the beginning of a fast is the best time to workout as you deplete your glycogen reserves quickly and thus speed up the processes that occur during fasting.
And the best way to break a fast is to take it slow, avoid carbs for a few days and keep low calorie meals. If you're not careful on your refeeding plan after a 7-day fast, you could end up in the emergency room or die.
At 4:55 rhonda says you get mostly rid of the damaged cells it seems. That doesn't sound like results are super convincing (yet).
$SQBG stop Vulture funds from getting a third mortgage and protect what's left of the jobs you destroyed with the plandemic
so I wonder if this indicates that fast length being equal, ending the fast earlier in the day is 'better'
On the basis of the circadian rhythm it sounds like the best time to begin your feeding window is not too long after you wake up and get up in the morning. That way your food based circadian rhythm is synchronized with your light based circadian rhythm.
@@vsalukir7019 this is what I thought was implied as well, sadly it is different from how I generally do it heh
Great clip Dr Rhonda Patrick!
Any opinions on dry fasting (say 24-72hrs max)? I've read apparently it's up to 3x more effective duration wise vs water fast. E.g apparently autophgay is greatly accelerated in dry fast...?
Can you put up a link to your source please? Would be interesting to read
Dangerous and you ccant excercise or think straight. Stupid, just drink water
Sounds extremely dangerous and I haven't heard anything about accelerated autophagy. 72 hours without water or food is seriously risking death.
My question is, what kind of fasting will help in prevention of autoimmune disease? I am concerned I may be progressing to getting type 1 diabetes (from symptoms & multiple family members with this issue). I've read the buzz around fasting as having the potential to maybe ameliorate this. But I wonder, is it really necessary to do a two or three day fast? The answer seems to be yes, from what I can tell - a shorter fast will only activate autophagy, whereas the longer fast initiates the cell death and shrinkage & regrowth of organs that Dr. Patrick talks about here. I am just wondering if you might still get something from a, say, one day fast, as I swear I feel (and look) like Lazarus raised from the dead after one of these. Nothing else helps in the same way. With the three day fast, I feel similar, - I do a homemade fasting mimicking diet - but it seems to become quite hard on my body by the end as I am a skinny person to begin with and I lose a lot of body fat. I feel like the 24 hr, less intense fasts are better for me from a perspective of taking it a bit easy and not stressing my body out more than it can deal with at the moment.
Anecdotally, and unrelated to type 1 diabetes, some family friends in France have been eating a very light, protein-free dinner once a week for basically their whole lives; it is just part of their routine. So, a once a week mild fast. And they look amazing, they are well in to their fifties but look like spring chickens.
Take vid d
Curious to know if the extended fast was studies were performed with mice with long telomeres....
I thought the new research was that metabolism starts to go down after around 36 hours?
Mitochondria is the powerhouse of the cell
A fast is no calories and then there is calorie restriction. At the 5 minute mark they are suggesting a 5 days fast with some calories everyday?????
So if fasting upto 24 hours is called intermittent fasting and 48 plus hours is prolonged fasting then what is it called between 24 and 48h and what specific benefits are there.
Its called metabolic Monday. 36hrs or so is a nice medium that affords most of the autophagy benefits and creates a reasonable energy deficit if fat loss is your goal. For the average, metabolically healthy person, beyond 48hrs is a rare necessity.
Why would one want IGF-1 to go DOWN?
Hello people. Could you tell me please, what time of the day our insulin sensitivity is the highest ?
Sergio Bravo in the morning when you’re just waking up
@@moonlightx6836 Hello Moonlight. Do You think therefor the morning hours are the best for eating window on intermittent fasting?
Sergio Bravo yes!
After you workout
ive been doing a 20 hour fast with a 4 hour feeding window for the past year. and I've realised that I'm not as anxious anymore. but the down side is that i've lost a ton of weight, I'm 120 pound 23 year male.
How's it going now? if you're losing weight you're just not eating enough calories.
@@maztergee I still have around 7-9 percent body fat, that has stayed constant and won’t burn. I don’t know how I’m not getting skinny anymore and that’s how I want it to be, it might be different for you. Everyone’s bodies reacts differently.
Mrs Rhonda I don't want to learn biochemistry I want to know what kind of fasting would be better for the average person
Why don't you listen to her and learn something?..You might want to back off the adderral there champ..
@@michaelsteven1090 hey Michael vsooce hear
I think the title of the video is bullshit - meanwhile Rhonda has some great things to say
cool
Did a three-day dry fast while I was on Keto( had been on keto for quite a long time at that stage), lost so much hair after it n it was scary!
I'm sure if he ate more bacon and cheese you'd be feeling great and have more hair
For real.
The lack of an insulin response is the driver behind all the listed mechanisms of fasting. It's your ignorance if you stop water and electrolyte intake and expect nothing bad will happen to you.
Native k
I’ve been told by doctors I have high cortisol levels and possible crushing syndrome they been messing me about the last year and haven’t got a definitive diagnosis, if I wasn’t to do a 12:12 fast would this effect my levels more? Or would it be of benefit to me
Any help would be appreciated
I'm no doctor but 12-12 isn't anything extreme to worry about. Do 12-12, stop eating 4-5 hours before bedtime, get lots of daylight during day. You will sleep better and presumably have less stress. Also try a meditation app like Waking Up by Sam Harris!
@Marl Senin water yes
Not enough fasting time...72 hrs minimum.
Malic acid is good for the Pancreas.
What about dry fasting?
@Zeek Banistor Dry fasting is fasting without water.
I thought for sure she would have brought up dryfasting. To me this is obviously the most powerful form of fasting.
If you hypothyroidism is their any negative response doing intermittent fasting?
Not if you consume enough food. The fasting is just shuffling eating times around to take advantage of (to more or less of an extent) lowering insulin throughout the day, promoting insulin sensitivity, autophagy, and metabolic flexibility in using glycogen and stored fats.
7:40-
Dr. Rhonda, you never said which intermittent fasting was best.
Cole Robinsons Snake juice on TH-cam is best 👍🏻
the longer the better. 16/8 is sustainable , 20/4 a bit less (realm of the warriors), 23/1 bad ass warrior, more than 24 is the best up to 72 is extremely bad ass , more i think is not that necessary unless you are sick and need extreme measures
Her video with cell biologist Dr Guido Kroemer on autophagy/fasting:
th-cam.com/video/Gm626MgpveI/w-d-xo.html
Nobel Prize winner Yoshinori Ohsumi for research on autophagy admitted in an interview we only know ~30% of how autophagy works. So we’re far from definitive outcomes.
Dr Michael Greger has a series of recent videos on fasting and gives all the sources he cites on under each video on his website.
Summary Answer at 7:30
look I'm a recovering addict. .. while getting high i might forget to drink a glass of water and or eat for 24 to 48 hours .. in a drug induced state from methamphetamines .. i wonder to my self if my system began acting in fasting mode or to what degree..
She goes into detail but reaches no conclusion. I've read widely on fasting and I can't follow what advantages of each approach is.
The trouble is, what she is sharing is what we know right now. Because the field of research into fasting is incredibly new, there isn't a known definitive answer on which approach is most optimal yet.
IF combined with regular 72's keep you super healthy.
damaged DNA, damaged protein, damaged cells.. how are they getting damaged to begin with? and these studies in animals absolutely don't coincide equally to the effects on humans. Are there negative effects to this 2-5 day fasting in humans? They talk about the ***probable*** benefits.. but at what cost? Then when you go back to eating (since we're humans and need to consume healthy macros, exercise, burn calories, ..ya know.. metabolize.. ) how does the body then react to food? in a good way? with positive effects? Maybe fasting several days has more cons than pros? food for thought, as it were.
Matthew Maneri they get damage from oxidant, sun, exercise, everything you do daily
Until we started industrializing food, human beings were evolved for feast and famine. There’s periods where we’d have plenty of food and periods we had none. And none of us eat while we sleep. Stop eating a few hours before you go to bed, you’ll be more ready for sleep at bed time, eating late is harmful as hell for your circadian rhythm and metabolism. Wake up and drink water and do a light workout and get some sunshine before you eat, doing that is an easy 16:8 intermittent fast and it’s more in line with how our ancestors probably ate since they had to go and hunt and gather their food before eating. Our bodies were evolved to eat that way
Back in the 1970's, when dinosaurs roamed the earth. I believe it was said when your body depended on stored fat for energy, your body would also break down muscle for energy.
Muscle, organs, brain...starvation mode isn't a healthy place to be and what she is promoting is dangerous.
@@KFrost-fx7dt There is a huge difference between fasting and starvation.
Our bodies don't know the difference.
@@KFrost-fx7dt You obviously have never fasted, otherwise you would not make such an ignorant comment.
I fasted all the time for the first 20 years of my life because of a health issue. I can confidently say I hated it and felt like shit because my body was starving.
Bears Beats Fasting Battlestar Galactica
Just do Ramadan. Probably next year. Follow its easy to follow rules. No cheating and no weakness. I've lost 20 lbs so far in 28 days and feel healthier and as energetic as ever.
I mix dry fast in my intermittent fasting. Last meal at 10 pm for example and id drink water 10am. Thats 12 hour dry fast which is equivalent to 3x water fast. Then id rink water and wait another 4 hours to complete 16 hour fast
She looks like younger version of Katie Hopkins.
How much muscle mass do you lose when fasting ?
Mabbio I’ve actually added muscle in the week after the fast, just my observation.
You lose water. After your insulin drops, your body ability to retain water worsen. Supplement some salt and you'll almost don't lose fluids. Also do exercise, this will peak your HGH and help your body to preserve muscle and burn fat. Also consider: 2200 kcal a day are approx. 300 gr. so, you'l practically not even lose weight. ..just water
Peter Attia just posted on Twitter that he works out daily to circumvent any muscle loss.
No one really knows. Anyone who claims to know is full of crap. On expert says fast and another say eat every two hours. I have not seen a single definitive study on this, just a lot of opinions and anecdotal evidence. I think I have lost muscle while fasting 5:2, but I prioritize fat loss over muscle gain at this point. Once I reach my target fat % / weight, I will stop fasting to put on more muscle. Do what feels right for you.
Dry fasting for the least amount of muscle loss.
I am on a Water fast now for 11 cays Water = Black Coffee YOu never mention prolong fasting like 10 days up to 15-20 days. Why not?? I Feel fine NO hunger after the 1st 2 cays. .When is the longest. Ps I am not overweight I am fasting to help my brain. restore memory ?? Any suggestions welcome. Bonny
Reading this mess you typed, it doesn't look as if fasting is helping your brain. Assuming you are still alive please eat! When you fast your body takes away from your brain and other organs in order to stay alive.
Longo “how can I monetize not eating?”
Aha, I’ll use mouse data to justify packaging tiny portions and over-charging like it’s expensive medicine. The suckers won’t realize it’s a nonsense extrapolation.
*Watch the full episode:*
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*FoundMyFitness episode page:*
www.foundmyfitness.com/episodes/zero-fasting-qa
*More clips from this guest:*
th-cam.com/play/PLrGxo-5Uw8gJAebLkHTAf09y4i7g8Hag8.html
I notice a pattern with her "answers". She talks a lot, references all kinds of other peoples studies and wanders all over the place. But she never answers the question. There is soooo much contradictory information out there and animal studies do not mean squat when it comes to metabolism related issues.
the data : plenty of people fasting with great results. it lowers insulin levels , lower insulin resistance, make you stronger and more endurant...
Read Dr. Fung's books, he has plenty of references to studies.
Is she a medicine doctor?
THE REAL THING: th-cam.com/video/ygVMTAp9JBs/w-d-xo.html
16 hours is NOT fasting. Breakfast at 9am, lunch at 1230pm, and dinner at 4:55pm. That's called 3 meals a day.
Elon Musk said "everybody dies".. I say, true and after that isn't the judgement. Jesus is love. You are wonderfully and fearfully made in such a complex body. God is the most amazing scientist. All he ask in return is that you love him and do good to others...
She's promoting anorexia. It's not healthy do go days and days without eating. No animal does that intentionally! Just because you're skinny doesn't mean you're healthy.
That's not what anyone has said here, and fasting has to be done in the right context, as any other tool for health. Just like workout, if you overdo it, you can end up with problems. Don't be an idiot.
Lolololololol
Actually, they do.
@@gustavovalladares5296 starving yourself is idiotic full stop.
@@UR11o1 animals eat when they're hungry. They're smarter than these people.