She separated the "wheat from the chaff" , in five minutes . Too many other experts drone on for hours , hard to glean the best info . Great job Dr. Boz .
I cannot do the morning. Firstly, I'm not hungry, secondly, once I put food in my mouth it's more difficult to restrain myself as opposed to when I do IF for 22 hours.
You are right. Fung says breakfast is the least important meal of the day, because of the Dawn effect which makes breakfast unnecessary. I stopped eating b-fast 2.5 years ago. Never hungry till after mid day
@@chazwymanhe's a dangerous quack, I've had to help so many clients because of his bs. Living in ketosis or using gluconeogenesis to create glucose is insane. It's creating more issues than the diet is meant to address in the first place. Madness. I've trained and fed professional athletes for decades and not one of them would even consider removing a macro, it's not how the body thrives and athletes find this out faster than normal people because of the demands, but the end results are the same.
It's actually healthy to have an appetite, and if eating breakfast stimulates your appetite, that's your body telling you it wants fuel after a night of rebuilding and repairing while you sleep.
As someone who has studied Nutrition for decades and questioned the status quo on the subject to professors, doctors, clients etc. this is video is excellent. You have conveyed so much valuable information in less than 5 minutues you should be given an award.
As someone with two degrees, a PhD and three decades training and feeding professional athletes, I disagree with this video on every point. It's a recipe for a temporary bandaid which will yield more problems than benefits.
Man-Oh-Man the fat-phobia 90's messed us all up. We were told eggs and butter were "poison", but scarfing down a whole box of "healthy choice" cookies was a-okay.
Yeah, fat phobia transformed much of the human race into fat blobs. So many people would say gee I never eat fat why am I so overweight? We were duped.
This comes from corrupt doctors that are slaves of Big Pharma. They want you to get sick so they can prescribe medicine. Doctors and Pharma are rejoicing, patients are suffering.
@@dilekavan5796 Was able to stop insulin and A1C dropped from over 9 to about 6, not to mention a 50 lb weight loss during the first 8 months. Not a cure but definitely reached a goal.
I only eat meat, so I only get those cravings when I've eaten too much protein at a meal, bc my body converts the excess to glucose, which raises my insulin, kicks me out of ketosis & makes me start to crave carbs for fuel again instead of fats. But now that I limit my protein per meal to only 30-35g, I no longer ever want sugar or carbs! And I was once a carb addict!
@@Johnnyquid20 Well I'm terrible with time, George, and didn't record when I first started, but I would say off and on for about 6 months (alternating with keto) and quite strict for probably 2-3 months (except I found and ate some walnuts and pine nuts a week ago, from which I'm only just recovering.) And do I recommend it? Yes. Yes, I do, lol. It seems to be healing my insulin resistance, leaky gut AND some nearly crippling arthritis, as well, which was my primary goal.👍
@@cherylh4688 Was carnavore for 3 years!! It's great for a few months like most elimination diets, as it helps you heal! But then it turns on you and fuks you up.. I started slowly adding back in some rice, potato and fruit.. carnavore nose 2 tail (raw) is the only long term way 2 stay carnavore! I couldn't do that and feel better after adding fruit and hunny. Just be mindful.. ps ...... disease comes 2 ways either the lack of something or you are toxic! So the meat will heal you short term at least 👍
I am a 78-year-old American male living in the Philippines. I have had elevated cholesterol and a fatty liver. The doctors here in the Philippines are western trained and invariably are big on statins. Whenever I broach the subject of keto, I get the "not recommended" response and advice to go on a low fat diet and continue taking statins. I happen to believe in insulin resistance as a cause of my fatty liver, and I also are starting to believe that statins are not good for me. So I stopped seeing the doctor, cut my statins in half dosage and began keto. There just are no holistic leaning doctors here to go to. I appreciate your videos as they make a lot of sense. Please keep making them.
I'm also from PH. Was prescribed statins 8 years ago. It only took a few days to get all kinds of body aches. Never took them again. I did take my doctor's other prescriptions, but I asked him to rewrite my prescriptions to generics to bring down my cost. Told him I wasn't going to continue taking those expensive branded drugs unless the cost was sustainable. Good thing he didn't insist on statins bcoz my body didn't like them.
Try searching Google for "Holistic Medicine Doctors" , Naturopathic Doc", " Functional Medicine Doc" ...... I finally found a useful Doc by searching these "other" named medical clinics and Docs.
this is true im a filipino most of doctors in the philippines train by drug huge number of filipinos dying in the hospital because of this practice and the worse thing is many filipino doctors sue by patient because of misdiagnosed. so as a filipino i dont trust this doctor i rather to die without them.
So well articulated and concise information! The weight loss industry will not appreciate it, but millions of people who suffer from morbid obesity will sing your praises! Thank you for being a person with principles! We need more dr’s with your convictions!
Thank you for this video. I was literally on the verge of giving up. I was prediabetic, got to 300lbs, then decided to do intermittent fasting. The first two weeks were GREAT! I dropped 20kg in 2 weeks! And then from the 3rd week on I hit a plateau and couldn't stop fluctuating no matter what. I switched from 18:6 to 20:4 fasting window and still no change. What else can I do? I'm not going to just stop eating just for the fantasy of other people commenting on my body and complimenting my weight loss. Today I was literally throwing in the towel and going back to eating rice, and then I found this video and you have given me enough hope to try again tomorrow.
Hi Edsel. My brother and I have been doing intermittent fasting for a couple months now. We talk a lot and constantly take in new information and track what is working and what isn't. So while I could never tell you specifically what will work for you, as you are a different body than me, I will tell you what has been most effective for us. Keep in mind I am around 50, he around 40. 1. Probably first and foremost, we absolutely 100% had to reduce the carbs and pretty much eliminate added sugar. 2. Very tied to this is switching to whole foods, real foods. It took a few weeks to even figure out what we can make, eat, how to prepare, we completely revamped our food choices. 3. Also, we both naturally switched to One Meal a Day (OMaD). It just kind of happened. We both eat around 4-5 and eat our entire calorie allotment (usually 1800ish for both of us) within a half hour. And yes, high fat, especially stable fats from animals (grass fed etc preferred) such as eggs, high fat ground beef, whole fat Greek Yogurt, whole fat cottage cheese, avocados (stunningly amazing food there). I eat my salad near the end usually with just sprinkled olive oil and Apple Cider Vinegar plus whatever veggies. OMaD was the key to keep me losing weight (for now) without having to do the next step. This is because we get the highest amount of time where the body has switched to fat burning mode. And I mean fasting, literally only drink water. 4. Longer fasts have always broken the barrier for both of us. I started with a 24 hour fast (before I was OMaD), then moved on to a 48 hour, then finally a 72. I drink only water, take not much else, though drink salt water and baking soda in water sometimes. This is where I would say go do some research on 48/72 hour fasts before you try one. I don't feel comfortable telling you to just go ahead and do it! I think that should be something you explore and decide (check Sten Ekberg for literal professor quality presentations, long, or maybe Dr Jason Fung, smaller, more friendly videos...while I trust these TH-cam fasting champions, I always, and I mean always, continuously seek corroboration through other doctors and sources of info). I usually drop 3-7 pounds on a three day water fast. The OMaD is how I keep it off. I do a 72 hour maybe once per month, and 1 or 2 48-hour fasts that month, depending on how I am feeling. I have never stopped a fast, "because I feel hungry and can't handle it," but I did stop a fast once because i had headaches and felt dizzy, figured I can jump back on the horse later. That was early and haven't had those feelings since. 5. Most people probably don't think this way, but I took up learning calmness, stillness and meditation about a year ago. When I feel hunger when long fasting (rare and only lasts maybe 10 min), I actually meditate into it. I fully embrace and accept the experience. It makes it less scary :) 6. Lastly, make a plan. Something concrete you can remember and plan around. I fast Sunday afternoons into the early part of the week. I also get healthy foods I love. And I am learning to cook and that is also rewarding. Hope this helps. fasting and healthy eating has been deeply transformative in my life already. Yes, the 27 pounds in 3 months feels good, but more than that, I feel so incredibly healthy and energetic. And my doctor is aghast at my various panels and readings. I try to explain insulin and fasting and autophagy but he is too deep in the, "standard guidelines," to learn. At least he is honest and says he has never really explored and come to deeply understand food and our metabolic systems. He does still feel nervous ever supporting a high fat fasting lifestyle even though medically I am damn near a modern miracle to him. It isn't a miracle, simply a natural body process. We have just been taught to do literally the opposite of what's healthy.
Intermittent fasting is part of the solution for weight loss, but your body adjusts to that constraint and slows down your metabolism accordingly after a while. I have been there with these frustrating plateaus and restricting my calorie intake even more... for nothing until I understood that my body had "simply" reduced my basal metabolic rate as a physiological response to calorie intake reduction. I also got to understand that to increase the metabolic rate, resistance training to build muscle is a must. I started building lean muscle mass, step by step, progressively with basic exercises that also had me stopping my restrictive diet to have enough fuel. By eating a bit more (even some carbs) and exercising, I ended up loosing weight with a positive balance for muscle mass and a negative balance for my fat. That really changed my overall shape, though I have a lot of "excess" skin now. I must say that I'd rather have the excess skin without fat, than excess skin with fat. By the way, cold showers can help a lot to increase your metabolic rate and tap into the fat reservoir.
Dr said I was prediabetic @ 5.8 and put mecon Metformin about a yr ago. Decided on keto/carnivore. Dropped weight from 206 to 180 and holding. Going to scrap the Metformin. Also started a continuous glucose monitor. Brilliant. Now I can see exactly. Painless, efficient and syncs with my mobile. Recommended for everyone.
Breakfast is a combination of 2 words: break - fast Meaning we can break the fast and start eating in the morning after sunrise, just as Dr Boz advised. After breakfast, we’d better fast for the rest of the day ( except perhaps a bit of sardines)😊😊
I’ve only been eating in the morning for 5 years and it works. I lost 100 pounds and I’ve kept it off. I’m a 55 year old female who is severely insulin resistant and I’ll never eat any other way again.
@@lillo9626 you say that uouneat your first meal at noon. What time are your other meals? Remember every bit of food that you put into your mouth is eating, including many fluids as well.
Thanks Dr Boz! Been on a 40 year healing journey of all four bodies, on the last body now (the physical) and half way done. I just finished my 1 year on Carnivore, most of the year I was BBBE. My average Blood Pressure was 140/85 to 165/85. Today it's 120/75. My Blood Sugars averaged 6.6-7.5 and today its 3.0. My Blood Ketones were around 1.5 and today it averages 0.1. I did KETO starting in 2018, then switched to Ketovore in 2021, then Carnivore in 2023. Keto helped me practice getting rid of all crap, canned, processed foods, even though I have always been organic, gave up wheat and all gluten 15 years ago, and canned food (never been a fast food person and only have drank water my whole life). Each year I got stricter and stricter in my food disciplines so by the time I got to Carnivore, it was very easy. But CARNIVORE KILLS ALL CRAVINGS which was wonderful.
if all medical stuff would be this simple to understand I would have gone to medical school... oh wait, I don't that kind of money for the tuition, never mind.
Glad to finally find this information. Thank You, Dr. Boz. I’ve been getting into Keto / Carno eating habits and learning to 18-6 fast. It’s starting to make some changes. Now with this information, I can eventually fine tune my eating habit towards a “One Morning Meal a Day”. I am 64, ( late to the event) 40 lbs to lose, High BP, pre Diabetic with family history. 🤞best of luck to you all that are on the same path.
You'll lose it if you keep on. I lost 66lbs on keto Omad day fasting. If you want to, throw in a few one or two day water fasts with salt and magnesium supplements for fast forward results.
How long did it take to see real changes? Did you start taking meds for diabetes treatment? I'm 63, could lose 40 or more pounds and also have a family history of diabetes. I was prediabetic last yr but could be diabetic by now. I'm going for my yearly eom, find out for sure.
@@cynthiakeller5954 I have no diabetes meds yet. Hoping to avoid this. I’m learning from the loss of my parents. I started in January, cutting out sugars, carbs, alcohol, no more honey in my coffee. (My beekeeping will only be for the bees now) (drinking only coffee or water) Sometime late February I decided to go strictly carnivore. But dang it’s fresh fruit on our trees season. Still I’ve lost 20# since January. Fasting for 24-36 hours is my latest challenge and it not easy. I’ve done 1 honest 30 hr fast so far. It takes time to see results. The pounds are shedding but my measurements are slow to follow. Still 44” around my gut. Must be fatty liver. That’ll be the hardest and the last to go.I’ve purchased my own Glucose Meter. Pricking my finger, getting a daily reading now approximately 90 - 105. Best of luck to you Cynthia. Hang in there.
Pretty straightforward. I do intermittent fasting with a meal window of noon(ish) to 5:30-6:00pm. Lean protein, green veggies and lots of water. The food size makes complete sense. The smaller the food particles the easier and faster the processing. Hadn’t thought about that. Thanks.
@@rayj.9568 better and healthier sources for fat than animal protein. Avocados, nuts and nut butters, dark chocolate, cheese, eggs, olives…. It’s a balance everyone should find.
New subscriber. I've learned more in 5 minutes than I have in the last two months! I've been doing a Keto diet for 7 weeks now and my blood glucose levels have dropped from 350 to less than 115 (on average as it's typically 76 at bedtime and 105 upon awakening...rising higher after I eat, sometimes 30 to 40 points higher. So, I have my T2 diabetes under control enough to take fewer meds! And I've lost nearly 15 pounds for the first time in 10 years! The diet works despite my initial disappointment but I kept going and the results are showing around my waistline and when I weigh myself. The hardest part was developing a new diet plan, replacing potatoes with non-starchy veggies, and avoiding bread and pasta which were the basis of my diet for my entire life. The low-carb food is great tasting too! I can even eat pizza using flavored tortillas (keto-friendly) as a thin crust and the rest of the regular toppings as usual. I have yet to crave thick-crust pizza! Cauliflower and rutabagas can be steamed or roasted then mashed or priced for fantastic faux mashed potatoes. Gravy is also keto-friendly. So, lose weight and eat great! Keto forever!
"Eat mostly fat with a sprinkle of protein"!!! This quote alone took me out of a 3 year plateau! As soon as I saw this video, I started eating "mostly fat with a sprinkle of protein" and weight dropped since day one! I had never ever seen before my ketones at 4,4 or 4,9! And my Dr Boz ratio lower than 20! Thank you and thank you very much for all your informative videos!💯
@@northernspur6282 The fat I add is olive oil (I am Greek!!!), MCT oil and goat butter. I eat leafy green salad and the “sprinkle of protein”, might be an egg or two, or a couple of slices of bacon, or sardines, or sausage or salmon. I also have olives and I use salt in my food. Since I have started about a week now, I still didn’t add any dairy or nuts. Two meals a day, I don’t drink coffee or tea so I don’t make the fat bombs. I drink much water and before drinking water I have a tiny amount of Celtic salt. It works fine, till now at least. 🙏I am on keto and IF I guess around 5-6 years now, it worked amazingly good at first...
@@abouthomeopathy101why not butter (animals fat)? Celtic salt is great, important that is not refined… I have homeopathic doctor that is my only doctor 😌😌
concise, substantiated, illustrated = AND UNDER 5 MINUTES . so many good health vloggers / channels ... very few earn "great" for this quality. God Bless you Dr. Boz
I tried many times. Did not work and you should know that the people are different. In XVII century there was a famous doctor Thomas Syddenham who said : Each man is an ilness- meaning that there is a lot of individual reaction. Just for your information. And I am going to eat 3 times daily furthermore and you can follow other instructions. When someone says : Jump from the bridge, can you do it too.
Moving the feeding window to the morning has been a great idea. I have less anxiety in the morning and at 10pm I am sleepy, after a whole life believing I was a ‘night owl’ and suffering to adjust to working hours
Also, never forget exercise. Burning glutamine within the muscles by exercise helps you to process insulin within the blood as it replenishes the energy stored in the muscles.
Great video. IF helps a lot, the longer that you can fast, the better results. I was able to reversed my fatty liver, my pre-diabetic condition, and lost way by doing IF, getting rid of vegetables oils and replacing them with EVOO, Extra virgen coconut oil, grass-fed butter, pasture-raised eggs, and replacing sugar with date sugar. It's amazing the changes in your body. It also helped me manage my IBS-C, magnesium is really good for constipation. This year my insulin resistance was very low!
You are a very animated and expressive presenter! Also very articulate. Thanks for the great content. This is my first time watching you and you have opened my eyes.
Wow! I don’t think I’ll ever buy another protein powder again. As someone who use to check my glucose daily, I can say my levels were always highest 2 hours after a protein shake only. You rock Doc!
I have a protein shake every 3 days. It has given me much more energy than I uses to have. I add a cup of berries and pomegranate seeds, teaspoon of local honey, raw cacao, walnuts and almonds, 1 banana,teaspoon of chia and flax seeds, 1 scoop of vanilla protein powder and scoop of green mix. Blend with a 1 cup of whole milk (organic) and 1 cup of organic Apple juice. It's all I need for the whole day. Then the other days. I eat 2 clean meals in a 8hour clock time. Used to eat 3 meals whenever before. Made me feel tired all the time
Fantastic presentation. I've lost 135 lbs since May 2021 and have never felt better thanks to these principles. The thing I am finding is that there is always something new to learn, and this presentation was full of great insights I hadn't known that are really going to help me lose the last excess lbs and maintain from there. Thank you Dr. Boz! U ROCK! Subscribed!
Dr. Boz, I live in Boston where we have some of our nation’s finest Doctors. Plus in my youth during my College years I was fortunate enough to conduct Research at The Francis A. Countway Library of Medicine at Harvard Medical School 20 hours per week for 2 years. This lead me to my great interest in Nutrition and it’s inevitable impact on our Health. Sadly statistics show less than 5% of MD’s have any substantial education in Nutrition and instead follow Big Pharma’s stranglehold on Health Issues. I know as I have 2 major Health Issues and have successfully treated them by Diet since 2006 rather than take all of the TWELVE medications prescribed to me. YOU are the Wonderful Exception that the Medical Community would be wise to follow your example and we are fortunate to have you here on TH-cam Thank You, Doctor !
My doctor told me years ago to 'Stay away from any white powders for health.' Flour, sugar, pure Sodium Chloride and Talc. 30 years later and voila! Go Dr Boz.
Just discovered your very informative videos which I plan to share with my friends. I have been doing keto and intermittent fasting for over a year and have lost 98.5 lbs. 2 meals a day for me and no snacks in between. One at 12pm and 2nd at 5pm.
The message about powdered protein shakes should be taught to everyone. This is a superbly well articulated message. I’m vegan but finally discovered a vegan keto TH-cam channel which is changing my life.
@@miragemirage3670it sounds like you many be thinking of the no added oils, salt, or sugar whole foods plant based diet. many vegan foods are high in fats. Think nuts, seeds, coconut, and avocados.
I liked this because I've discovered that If I don't eat after dark, it's true, I sleep through the night without the usual insulin-resistance wake-up at 3:30-4:00am. I gave up keto a long time ago; it never solved that late-night wake-up.
I often wake up at 3:30-4:00. I will try not eating after sunset. Sometimes I eat a few nuts before bed and sleep all night. I will keep and eye on what and when I eat in the afternoon/ evening.
Thank you so much! very straightforward & to the point! i am doing early time restricted eating! i am doing omad , so since i am eating earlier like you said i ride the wave! it's a journey i am so grateful to be on! if anyone is struggling hang in there! you are worth it! even baby steps are still steps! Ciao for now!
If you're having one meal a day, that must be one hell of a meal. I myself just don't want to eat that much at any one sitting. I can occasionally do omad. But usually it's 2mad. And sometimes I won't eat it all. If it's late in the day and I haven't eaten, I will occasionally take that opportunity to fast for the entire next day.
@@michaelsrowland That question may or may not be directed to me in particular (probably not), but here's my answer anyway. For my first meal after a fast (I'm on the 2nd of 5 days right now) I will have some bone broth made from a chicken or turkey that was roasted with vegetables in. To that, I may or may not add some collagen peptides and/or vitamin C with calcium. For protein and fat, 3 or 4 soft boiled eggs; but not at the same sitting. Perhaps later in the day.
I appreciate this sharing of information. I was low carb for seven years, and I loved it. I ate my daily 'half a piece of toast' in the morning with my coffee, passing on other carbs for lunch and dinner. I stopped eating after 6pm. I exercised at least 5 days a week. Yet, I did not deprive myself. I ate carbs on Saturday and Sunday or Friday and Saturday without binge-ing to not feel deprived. It so worked for me. I am back to low carb eatimg, again, after two years. After eating carbs regularly for 2 years, I felt less energy and exercised 2 or 3 days only each week. I just feel so good without the constant carbs in my diet during the week. My advice, from personal experience, is to strike a balance. Best of Luck to All. 😊
This was very informative. The other day I was watching a video recording from the 1940's city street view and everyone looks fit and healthy !! Makes one think.
That was about the time when the experiment began. Get everyone to eat imitation "food" made in a factory . Someone made a lot of money and completely destroyed health . I do not take part in that experiment anymore and refuse to eat that frankenfood . My health is good now and off all medications.
Dr. Boz , I have not watched one of your vids for quite some time so I just wanted to let you know this info is some of the most important stuff I have heard anywhere . You also look the healthiest I have ever seen you and the glow on your face tells the story. Thanks for your knowledge and many blessings to you.
Just "discovered" yout channel and this video. Thank you for taking the time and effort to make and upload these videos - it's reassuring to know there are still medical doctors out there who want to help us properly instead of constantly pushing pills as a short temporay fix.
I had insulin resistance and PCOS, and reversed it by eating carnivore and fasting. BUT I eat Omad at night before bed and never had a problem dropping weight and being in ketosis. No way could I do it the other way around. So all I’m saying is find what works for you!
I agree with that. We react somewhat differently. Carnivore in the morning didn't work or well for me. I got a Carni flu which knocked me back a bit. So I returned to omad and fasting every so often. Works for me.
@@ssr390 I should add that it’s not just fasting that cured my pre-diabetic conditions. I’m on a carnivore diet so all I eat is meat, fat, water, salt for going on 7yrs now. I just found to lose the last bit of weight and to really get nice and lean. Omad took me to the next level. Another hot tip is that you’ll find additional weight loss without even trying if you cut all caffeine. It kept me always 9 to 10 pounds heavier due to water retention and that’s plain caffeine even without sugar without milk, black coffee plain tea will still cause weight stalls.
@@CatCambak good to know your how your process has been..i keep my carb intake to like 600g per day more or less ..the rest are with proteins and fats . The only drink I have are water, chia water and spearmint tea. Never been a coffee person in my entire life. I stopped IF for a while and saw myself getting hungry at ungodly hours and so I'm back to it . Though my issue is I can't get rid of my belly fat yet( my major concern)
Awesome video. I appreciate how you emphasize the overall importance of eating meals while there’s sunlight and to avoid eating after sunset. Thanks so much!
This explanation is so on point. Pared to the essential information and well organised and delivered. As a teacher myself I struggle to find others that teach something well. Dr. Boz just has. Keep up the good work.
Dear Boz, thank you for this presentation. I am a 63 year old diabetic with a 42%BMI and have been heavy most of my adult life but not to this extent. I recently found out I have to have a Hip Replacement and the doctor wants me to lose at lease 30lbs to curb any possible infection. I love what you said about the sun and when to eat. I like more protein than carbs but I don't always balance them well. I will definitely use this calculation from now on. Makes allot of sense to me as well. Again, Thank you 🙂
Oh my...😭 This explains EVERYTHING! I've been on the keto diet for 28 months. I dropped my weight..85 lbs in that first 6 months. But all these keto friendly things started hitting the stores this past year and a half 😏🙄 Despite being low carb STILL...symptoms of my sugar problems reared up. Tingly feet, sleepy after eating...even after bullet-proof coffee. (Stevia to taste of course) sleeplessness and more. I think deep down I knew it was the fake sugar. It really is an addiction. Thanks Dr. Boz. I miss the way I felt in those first months. Silly me.
@@chitocontreras3680 Not necessarily. As was said in that short clip, everything will stimulate insulin production. But what you want to do is a low production of insulin that will remain stable throughout the day. Pure, unflavored and unsweetened whey protein is a good addition; especially if you're working out, as it's sometimes difficult to get enough protein through food alone. Just avoid high amounts of protein supplementation just like you would avoid high protein food sources (like a 18 oz porterhouse steak, for example). There's only so much protein your body will use at any one time and throughout the day before your insulin response stores the excess as fat. An 8 oz steak is no better at building muscle than a 4 oz one.
@@chitocontreras3680 yes, whey protein isolate powder does spike insulin. According to Thomas DeLauer it does spike insulin. But if I remember correctly it is a more rapid quick spike. Might be useful after heavy workouts.
Great info. Yes, no one talks about circadian rhythm and food intake. My parents taught us to eat our last meal before sundown. Also they taught us about chewing your food to a slurry. Thank you for sharing this with a large audience.
.. I started IF only because of my border line for insulin resistance .(could not understand why I had it as most of the time I was selective about how I cook our food, how I shop at the supermarket.....minimum processed food. and how I eat with relation to size the portion and its content. Except the pregnancy I have always kept my weight under control ... I (50 ) still fit to my teenager clothes. I am always on the move. So my IF was skipping breakfast and starting to eat after noon ...but eating my dinner after 8 in the evening made me feel very tired , feeling my stomach still working to metabolize at bed time forced me to think I was doing something wrong. After watching this amazing doctor who so skillfully explained also the connection between time and food which I had been ignoring for last 15 years of my life I have realized I have to rearrange my hours according to my circadian clock starting from today.. Thank you so much.
Do you do keto? I'm low incomer pcos now menopause har cortisol and insulin are the thinks to watch out for .. l would love done ideas from ya ? I'm 106 pmol 2 hr insulin fasting 5.7 a1c like to get yo 5.2 .. can l 1 do with out all the fat keto?
Such a great video! I'm three years keto & over 100 lbs. Lost within the first 8 months. I just maintain now but she is right on everything & explains it beautifully. I never understood why almond & coconut flour act like regular flour to my body.. I'm also from Alaska so the light and dark concept of the sun changes for me as winter is almost always dark. And summer it stays light. I'll be more conscious of early eating now & stick my my keto lifestyle.
Three years on keto for me too. Went from a 16 to a 6. I don’t even think about it anymore. I have totally adjusted. You can eat well and clean on keto. I am 60 and am at my thinnest ever. No more inflammation either.
Excellent video! I've been doing keto / omad since the 6th of January. I've lost about 12lbs, but my sleep is the problem.... I never connected the circadian rhythm with eating during the day, I've been having my meal around 6pm...it makes it easier for me to stay on omad. I guess I'll have to try bumping it up earlier in the day - thanks so much!
I've heard of it before but this time I'll definitely just eat in the mornings Your advice drove that point home. Thanks for taking the time to help those of us struggling with IR.
I'm doing OMAD right now and lost 50lbs in 8 months, eating later at night because it's just so much easier for me to fast during the day. But now I've hit a plateau and the weight is not coming off anymore. But I'll try reversing it and eat in the morning (staggering times), and try my best not to eat until the next morning. Hopefully that will make a difference.
Ty so much Dr. Boz. You made this so easy to understand. I have been doing various types of fasting with good success. The biggest error I have made is I was eating once but late in the day, like 6-9pm. I will certainly adjust my meals to when I awake. So simple yet profound.
This is awesome! I've never heard this about the powdered foods but when in ketosis figured that protein shakes were stopping my fat loss! It's great to know there is actually science behind this now! ❤ Wow.. I've never heard of just eating early or during sunlight hours either! Most say skip breakfast and eat later! This is quite profound!
I haven't watched you in a while and the first thing I noticed is how you have aged in reverse. It inspires me to start fasting again. How old are you, 28?
Seen dozens of videos on how to get rid of insulin resistance, I’ve tried them all, tried all the supplements, tried fasting, keto (lost weight and muscle mass) I’m the same weight at age 65 as I was when I was 20, 5-4 135, still have small beer belly! Gym 6 days a week, treadmill, weightlifting and I watch what I eat, yes low carbs. Was half marathon runner for 50 years, nobody can help me and I’m not eating salads every meal.
This is amazing! I have spent hundreds of hours going through different studies, listened many hours of different doctors in different podcasts, talked to doctors, in detail read medical recommendations and always felt that everybody is missing something crucial. When I listen to Dr. Bosworth, I feel like many pieces are falling in right position. Kinda feels like ray of sun breaking from dark sky 🙂 There is so much science that correlate with her perspective. But nevertheless, she is a doctor, a good doctor as it seems and she is probably dealing mostly with people who already have developed problems with health. For healthy person i would like to add that long term keto is a good thing, but studies do show that too much saturated fat is problem and in my perspective well formulated keto needs low glycemic carb cycling, a lot of fiber, much more than recommended and mostly monounsaturated fat for energy. Also omega balance must be met. Also vitamin c oral supplementation should never go together with iron rich foods and probably one should never take iron supplements. In case of iron deficiency, vitamin c + red meat for short pulses would be a way to go. Or vitamin c and high iron plants.
Finally! An expert explanation that is SHORT and SWEET!!! CHEW it!!!!!!! Such a great video! I subscribed just because of this!!!! LOVE it!!!!! Looking forward to more info!!! I am on keto and I feel so much better! But I work out a lot so curious if I need a little more protein intake. Thank you Dr Boz- YOU ROCKED IT!!!!!!!
This video is the CLEAREST explanation I have ever heard about diet and hormones and the reason to do intermittent fasting. If my own medical doctors could have said to me in the last 40 years what Dr. Boz just said in roughly 5 minutes....I'd have been on a healthy path years ago instead of yo-yo dieting based on bad advice for basically my entire adult life.
Thanks for the good info! What you said about the size of food pieces (milled/powdered vs. pieces) makes good sense, but it's something I haven't heard (even from my diabetic educator) and never thought about. So THAT'S why whole foods are better than protein powders or meal replacement shakes. I'm going to continue my education with more of your videos.
Love this presentation. Explains very simply what I have discovered. This was the only way that successfully addressed my extremely high inflammation… after living with very high inflammation for many, many years. Thank you!
Those promoting One Meal A Day don’t ever recommend moving meal to the beginning of the day. They recommend fasting till about mid day. I am on keto. Eat three meals a day. Now have A1C of 5.1 down from 6.4. And lost over 50lbs. All without going to one or two meals a day. It’s not necessary to do that. Thank you for the video.
i'm not hungry till around noon. Forced myself to eat breakfast for a couple years because they said it's necessary, but i just felt hungry all the time and gained wait. Congrats on finding what is working for you🏅🏆
There is a lot more to good health than your weight. By keeping your eating window wide open you are missing out on HGH production, autophagy cycles, and BDNF. You can be skinny and have NAFLD. My sister does all the right stuff but keeps herself unhealthy with stress. I can smell the cortisol at her house. Keto is one stone on the path to health.
Everyone is made different. Husband can eat meat only, even low carb veggies causes weight gain. He eats only one meal a day. He has lost 80 pounds in 5 months.
Wow. I’ve listened to SO many videos regarding insulin resistance, low carb intake, etc and it was wonderful listening to proper, yet easy to understand explanations that often take so long for others to say and easy to get lost in!!!!! Thank you!!!
Explained that question I had about glucose being up in the morning. My fasting glucose has been right at 100 all my life. Now I'm Type II, have been for a while now. Got on Keto a few months ago but didn't know why my morning check was on the up side (105). Breakfast is usually 4 or 5 cups of coffee with some heavy whipping cream. By mid morning glucose is in the mid 90's. Eat something usually in the afternoon or evening. Maybe a pickle or avocado along the way. Last check of glucose will be low 80's to mid 90's. Never had glucose levels that low before. My Keto habits are closer to Carnivore I think. Rare that I eat 50 carbs a day but more like 20 or none at all. Can be a bit of a chore at times holding the diet. Certainly has taken some will at times. But after all the problems I've had simply vanish after getting on it, the reward is well worth the effort. Not to mention losing a ton of lard off my phat ass. Started at 240, last check 173. About 4 or 5 months in. Guess I'll stop when I get to 0. lol
Yeah same I’d like to know? My HBa1c is 6.1 mmol and morning fasting glucose is 7.2 mmol I’m a lean body and don’t want to lose anymore weight I’m actually trying to put on. Any advice please?
The problem with the concept of eating breakfast is that the earlier you eat the more you're going to eat throughout the day. If you do intermittent fasting, it's actually better because your first meal isn't until 11a to 12p, you get full quicker & you're not eating as much. Anytime I eat breakfast, I'm hungry the rest of the day. But if I skip it, I don't have strong cravings & I don't eat as much.
Good info. Thank you! 🙏 I just started about a month ago to not eat after 6 pm. I heard this years ago. And it really works. So, my goal is to stick to it at 62 is a must and continue to eat healthy and exercise as often as I can. It just feels Much better. And your mind stays more positive. I take no prescribed medications and that's how I want to keep it.
This is my first video from you that I have watched and I liked it. I hate skipping breakfast while intermittent fasting with one or two meals a day. I usually get a severe headache from skipping breakfast and then eating too late. Trying to get rid of that headache is just as hard as trying to get rid of the fat on my body. I am going to try eating breakfast closer to sunrise keeping it closer to keto friendly as possible and then maybe not eating again till the next morning or having a second meal at 12 or 1PM and nothing else after the sun goes down. What you said makes a lot of sense. Thanks doc!
Don’t eat closer to sunrise that’s a mistake. In the beginning carbohydrate addicts have the same problem you’re having. Start with a high fat, carb free, coffee or something high fat, carb free, and slowly move your breakfast back every day. High fat low carb like bacon and eggs or cheese omelette. Even if it’s only 10 minutes later each day. Your trying to jump too quickly to just not eating till noon. Watch her earlier video she tells you very precisely and clearly how you transition. I followed her had no problems transitioning no can wait till noon to eat with just a black coffee in the morning. In the beginning I was just like you. I lost 50 pounds last year. When she says slide those calories as close to sunrise as possible she’s still saying you need to do intermittent fasting but have your bigger meal at noon and taper her off as the day goes on no big meals in the evening anymore. If you’ve been on this diet long enough you can totally slide to sunrise and then you barely eat anything the rest of the day. That is not the same thing as what you’re thinking like he’ll eat breakfast you’ll eat lunch you lead a big dinner.. that’s not what she say. If you only wanna eat one meal a day at sunrise and it’s low-carb and keto and you don’t eat anything the rest of the day that’s what she’s saying is perfect. From where you’re at you need to become fat adapted first then you can slide your one meal a day to sunrise otherwise you’re gonna have headaches all day
Please do a video about how to help yourself have optimum help when working 7 PM to 7 AM shift every week. I am a nurse and a lot of us are struggling with increase stress levels, lack of sleep, and not knowing how to time our meals the best way for fat loss and healing
drop the carbs and it will help, many indulge in bread or oatmeal or whatever which is like 100% carbs, when I change around I usually do a couple of sausages, some baked beans (they have a little carb so don't overdo it) and fried eggs. keeps me solid for many hours (that was before omad) if I do omad I usually eat "twice" within a few hours and then not anymore the rest of the day so technically not omad but the fasting window is very long. and get some fats in, they keep you full way longer too
. Last year, I was diagnosed as prediabetic, but I was able to reverse my A1C. I went from 6.5, to 5.4 in about 90 days eating really healthy food and doing intermittent fasting. But now I've been eating too much bread throughout the day and sugar in the evening. I'm afraid that I might go back to my unhealthy lifestyle. Thanks for this video, now I know to eat healthy fats during the day and cut back on carbs.
I've been doing a lot of research in insulin resistance. I have heard about blood sugar rising in the morning (sunrise) to provide energy but have not heard about eating at sunrise when fasting. I must try this. Thanks Dr Boz.
This is a clear, concise, and I think, really important presentation. We’ll give it a try starting today. But like several of the commentators below, I’m already halfway along - KETO, intermittent fasting, narrow feeding window, daily HIIT and alternate-day weight training (on it over 1 1/2 yrs). And it worked, dropping BS, weight, and BMI to normal ranges in weeks, well, a couple of months. But the BS/Ketone ratio (see Dr. Boz’s excellent video on insulin resistance measurement) didn’t stay there-back to the danger zone in a couple months. And as a bad-diet-diabetes-blurred-vision-stroke victim, I don’t just wave this off. What’s new and seemingly critical to me in Dr. Box’s presentation is the early-window, no-powders eating advice. I’ll try it, BUT WHAT ABOUT THE EXERCISE ADVICE? A couple of medical guys I trust suggest exercise at the end of the fasting cycle for max benefit, and seems to work for me. What’s Dr. Boz’s opinion on this? Very early workouts, followed immediately by the narrow-window, B-L-D compressed meal window? I’ll try that till I learn otherwise (maybe a video on KETO/exercise from Dr. Boz). But Guys, I really think this stuff is important, and you honestly don’t want an insulin/blood sugar-driven stroke to underscore it.
Intense exercise is not good for maintaining healthy insulin levels. It causes cortisol levels to increase which causes an increase in hepatic glucose production. Simply put, intense exercise causes higher insulin levels and plays a significant role with insulin resistance. But on the contrary, walking as exercise, can lower insulin levels.. Think of intense exercise as being a form of physical stress on the body. Heightened stress, whether physical or mental, increases cortisol which increases insulin. Also, yeast and bacteria (like in the gut) feed on (and thrive, grow, and reproduce) all forms of sugar- including the insulin release that happens from stress, even when no food is involved.
As a T2, I've been binge-watching YT videos on diabetes. The basics are pretty consistent, but there's a lot of conflicting info out there. Some say to eat your first meal as late as possible, and have your last meal of the day within 6 hours of that. Newly subbed, as I want to learn from numerous sources!
Doctor I need your help. I have been chubby since I can remember now I'm 62. I quit bread and starches more than 20 years ago, I don't eat starches of any kind no legumes, no wheat basically I follow a keto diet but I have never seen a trace of ketones in the test strips. I have two meals a day between 11 am and 4 pm I eat fat in avocados, whipping cream for my coffee and some sauces I eat mozzarella cheese a lot, I eat vegetables (love them) and salads. However losing weight is a battle for me let's say I lose 6 pounds and one day I couldn't eat at home and I ate rice with my lunch immediately next day I can be 4 pounds heavier just because that meal and it takes me months to get back. really I retain water a lot I guess. The only way I can lose some weight is water fasting 3-4 days in a row (zero solids) but I'm tired of it . During covid I was in a comma for three weeks and another week in recovery in the hospital and I couldn't eat anything basically I was fasting the whole month; I lost 20 pounds they told my sugar was too high around 123 in the morning I did not understand how afer 4 weeks of being feed with liquids my sugar was so high and since then my sugar is high all the time. Three years ago I followed a VERY VERY strict keto diet for six months three years ago and lost 15 pounds (never before I could do that). I had to travel and I paused the diet I got 20 pounds on in two weeks, how is that possible? My weight fluctuates 2-3 pounds from one day to the other Is that water or fat??
Only thing to add really is that if you're going to fast and you have morning high glucose predictably an alternative is to delay eating until near bedtime. If you have trouble sleeping because you did not eat before bed this can be a better fit with largely the same effects. Lot of great stuff here in just a few minutes. I first noticed the problem with grinding things up with protein powder. This stuff spikes way more than you would assume, given it's mostly protein.
I find that if I go to bed feeling hungry I have trouble falling asleep. I've not tried regular intermittent fasting, but the other videos I've watched suggest fasting until the afternoon or early evening. Also, I wasn't aware of how bad protein powers are with regard to insulin. I have porridge with a scoop of protein powder so that isn't good! Thank you for your thoughts.
In a perfect world this makes sense. Why is that not one Doctor on TH-cam is on the same page ? They all have a different opinion on how to cure or treat something.
I wish you were my doctor! I know God will bless you for all the truth and information you give folks like me! Best wishes to you and your family. -From Lancaster, Pennsylvania
I agree. It'd be hard for anyone to eat early in the morning and not eat at all for the rest of the day. Sometime I eat one meal around 2-3 PM and call it for the day. Sometime I eat twice a day and hardly eat after 5PM. I don't have any HP nor Insulin resistance nor high triglycerides. People go from one extreme to the next. Keep it simple, one meal or two meal and intermittent fasting, keto high quality ingredients, exercise, positive attitude.
An old Czech proverb says: "Breakfast alone, lunch with a friend, and dinner with your enemy." But unfortunately nobody ever followed it there, as far as I know.
Probably the best explanation of food processing and pulverizing leading to faster absorption I've ever heard! Much easier to 'digest' this explanation than phrases like 'quick release' or 'low glycemic'. IMO yet another reason to just eat real foods rather than relying on extracts taken from them. Thanks Dr. Boz!
Thank you for your videos. The struggle for me is real. I have never used drugs but trying not to eat carbs and sugar feels like I have an addiction. 🤦🏻♀️😭
Same. Once I started equating carbs to alcohol, the solution was clear. As long as you toy with an addictive substance, you keep your cravings alive. Recognize how miserable you are... how you are always telling yourself no I cant oh darn I did or just a little is ok etc etc What would you give to be free???? Abstinence is the key to serenity ❤️
![Dr. Boz [Annette Bosworth, MD]](http://yt3.ggpht.com/WfdlK4hAtLXN0pbNT1UGRBAe53Vw5hmmlAuyvVV_OUs2FctDCAR2Ot0byG4T8N5Ux04V8wgWZSk=s48-c-k-c0x00ffffff-no-rj)
She separated the "wheat from the chaff" , in five minutes . Too many other experts drone on for hours , hard to glean the best info . Great job Dr. Boz .
Thanks
yes! I appreciate the short and sweet breakdown. These 1h + youtube videos are getting out of hand.
True that Jason Fung and many others drone on that loses our attention Dr Boz is the business !!!!
@@lliamjurdom9505 True that! JF has a lot of good information but after a few mintues: Zzzzzzzz. 🙂
You Took my comment! Great point! Thanks!
I cannot do the morning. Firstly, I'm not hungry, secondly, once I put food in my mouth it's more difficult to restrain myself as opposed to when I do IF for 22 hours.
Is not doing morning eatting putting us into insulin issues??
You are right. Fung says breakfast is the least important meal of the day, because of the Dawn effect which makes breakfast unnecessary. I stopped eating b-fast 2.5 years ago. Never hungry till after mid day
@@chazwyman Thank you for your reply! :)
@@chazwymanhe's a dangerous quack, I've had to help so many clients because of his bs. Living in ketosis or using gluconeogenesis to create glucose is insane. It's creating more issues than the diet is meant to address in the first place. Madness.
I've trained and fed professional athletes for decades and not one of them would even consider removing a macro, it's not how the body thrives and athletes find this out faster than normal people because of the demands, but the end results are the same.
It's actually healthy to have an appetite, and if eating breakfast stimulates your appetite, that's your body telling you it wants fuel after a night of rebuilding and repairing while you sleep.
As someone who has studied Nutrition for decades and questioned the status quo on the subject to professors, doctors, clients etc. this is video is excellent. You have conveyed so much valuable information in less than 5 minutues you should be given an award.
Her reward is knowing she helped people.
Boom
no... her "reward" is milking yall for cash... 🤣
As someone with two degrees, a PhD and three decades training and feeding professional athletes, I disagree with this video on every point. It's a recipe for a temporary bandaid which will yield more problems than benefits.
@@Kinesiology411 You need to go back to school and ask for your money back. You have no evidence to back your claim.
Man-Oh-Man the fat-phobia 90's messed us all up. We were told eggs and butter were "poison", but scarfing down a whole box of "healthy choice" cookies was a-okay.
Yep🤦♀️
Yeah, fat phobia transformed much of the human race into fat blobs. So many people would say gee I never eat fat why am I so overweight? We were duped.
How do we know this advice is solid given that MD's were preaching us lies back then and even backing it up with research.
This comes from corrupt doctors that are slaves of Big Pharma. They want you to get sick so they can prescribe medicine. Doctors and Pharma are rejoicing, patients are suffering.
Yes! We require reconditioning 🤦🏼♀️
Dr. Boz, you are the real deal! I started keto 7 years ago at age 70 to try to reverse my Type II diabetes. It’s never too late.
Did it work
@@dilekavan5796 Was able to stop insulin and A1C dropped from over 9 to about 6, not to mention a 50 lb weight loss during the first 8 months. Not a cure but definitely reached a goal.
If they went carnivore it would’ve worked.
@@jaybird7773only meat ? But keto must work also ?
@@saidullahalham9539maybe for some. But there’s still a lot of inflammatory foods in the keto diet. Meat is not inflammatory
This video changed my life. I stopped eating ar night and now I don't get these sugar cravings like I'm a drug addict. Thank you Dr. Boz!!
I have those and it's torture.
I only eat meat, so I only get those cravings when I've eaten too much protein at a meal, bc my body converts the excess to glucose, which raises my insulin, kicks me out of ketosis & makes me start to crave carbs for fuel again instead of fats. But now that I limit my protein per meal to only 30-35g, I no longer ever want sugar or carbs! And I was once a carb addict!
@@cherylh4688 how long are you carnavore ??
@@Johnnyquid20 Well I'm terrible with time, George, and didn't record when I first started, but I would say off and on for about 6 months (alternating with keto) and quite strict for probably 2-3 months (except I found and ate some walnuts and pine nuts a week ago, from which I'm only just recovering.)
And do I recommend it? Yes. Yes, I do, lol. It seems to be healing my insulin resistance, leaky gut AND some nearly crippling arthritis, as well, which was my primary goal.👍
@@cherylh4688 Was carnavore for 3 years!! It's great for a few months like most elimination diets, as it helps you heal! But then it turns on you and fuks you up.. I started slowly adding back in some rice, potato and fruit.. carnavore nose 2 tail (raw) is the only long term way 2 stay carnavore! I couldn't do that and feel better after adding fruit and hunny. Just be mindful.. ps ......
disease comes 2 ways either the lack of something or you are toxic! So the meat will heal you short term at least 👍
To the point and direct...not taking 30mins to explain what can be done in less than 5mins...great job!!!
Short and sweet and to the point. Not like other boring, long sermonising experts. Thumbs up to you doc
Expected feminist responses
I am a 78-year-old American male living in the Philippines. I have had elevated cholesterol and a fatty liver. The doctors here in the Philippines are western trained and invariably are big on statins. Whenever I broach the subject of keto, I get the "not recommended" response and advice to go on a low fat diet and continue taking statins. I happen to believe in insulin resistance as a cause of my fatty liver, and I also are starting to believe that statins are not good for me. So I stopped seeing the doctor, cut my statins in half dosage and began keto. There just are no holistic leaning doctors here to go to. I appreciate your videos as they make a lot of sense. Please keep making them.
Keto is good
I'm also from PH. Was prescribed statins 8 years ago. It only took a few days to get all kinds of body aches. Never took them again. I did take my doctor's other prescriptions, but I asked him to rewrite my prescriptions to generics to bring down my cost. Told him I wasn't going to continue taking those expensive branded drugs unless the cost was sustainable. Good thing he didn't insist on statins bcoz my body didn't like them.
Keto isn’t for everyone. Try it on a trial basis.
Try searching Google for "Holistic Medicine Doctors" , Naturopathic Doc", " Functional Medicine Doc" ...... I finally found a useful Doc by searching these "other" named medical clinics and Docs.
this is true im a filipino most of doctors in the philippines train by drug huge number of filipinos dying in the hospital because of this practice and the worse thing is many filipino doctors sue by patient because of misdiagnosed. so as a filipino i dont trust this doctor i rather to die without them.
Blown away by the the quality of your videos. Short formats packed with practical actionable content. Thank you, Doctor!
What other TH-camrs are trying to cover for the past several years , you covered it in 5 mins. 5 best mins ever spent. Thank you!!!
So well articulated and concise information! The weight loss industry will not appreciate it, but millions of people who suffer from morbid obesity will sing your praises! Thank you for being a person with principles! We need more dr’s with your convictions!
NO CURE FOR GLUTTONY
Thank you for this video. I was literally on the verge of giving up. I was prediabetic, got to 300lbs, then decided to do intermittent fasting. The first two weeks were GREAT! I dropped 20kg in 2 weeks! And then from the 3rd week on I hit a plateau and couldn't stop fluctuating no matter what. I switched from 18:6 to 20:4 fasting window and still no change. What else can I do? I'm not going to just stop eating just for the fantasy of other people commenting on my body and complimenting my weight loss. Today I was literally throwing in the towel and going back to eating rice, and then I found this video and you have given me enough hope to try again tomorrow.
Hi Edsel. My brother and I have been doing intermittent fasting for a couple months now. We talk a lot and constantly take in new information and track what is working and what isn't. So while I could never tell you specifically what will work for you, as you are a different body than me, I will tell you what has been most effective for us. Keep in mind I am around 50, he around 40.
1. Probably first and foremost, we absolutely 100% had to reduce the carbs and pretty much eliminate added sugar.
2. Very tied to this is switching to whole foods, real foods. It took a few weeks to even figure out what we can make, eat, how to prepare, we completely revamped our food choices.
3. Also, we both naturally switched to One Meal a Day (OMaD). It just kind of happened. We both eat around 4-5 and eat our entire calorie allotment (usually 1800ish for both of us) within a half hour. And yes, high fat, especially stable fats from animals (grass fed etc preferred) such as eggs, high fat ground beef, whole fat Greek Yogurt, whole fat cottage cheese, avocados (stunningly amazing food there). I eat my salad near the end usually with just sprinkled olive oil and Apple Cider Vinegar plus whatever veggies. OMaD was the key to keep me losing weight (for now) without having to do the next step. This is because we get the highest amount of time where the body has switched to fat burning mode. And I mean fasting, literally only drink water.
4. Longer fasts have always broken the barrier for both of us. I started with a 24 hour fast (before I was OMaD), then moved on to a 48 hour, then finally a 72. I drink only water, take not much else, though drink salt water and baking soda in water sometimes. This is where I would say go do some research on 48/72 hour fasts before you try one. I don't feel comfortable telling you to just go ahead and do it! I think that should be something you explore and decide (check Sten Ekberg for literal professor quality presentations, long, or maybe Dr Jason Fung, smaller, more friendly videos...while I trust these TH-cam fasting champions, I always, and I mean always, continuously seek corroboration through other doctors and sources of info). I usually drop 3-7 pounds on a three day water fast. The OMaD is how I keep it off. I do a 72 hour maybe once per month, and 1 or 2 48-hour fasts that month, depending on how I am feeling. I have never stopped a fast, "because I feel hungry and can't handle it," but I did stop a fast once because i had headaches and felt dizzy, figured I can jump back on the horse later. That was early and haven't had those feelings since.
5. Most people probably don't think this way, but I took up learning calmness, stillness and meditation about a year ago. When I feel hunger when long fasting (rare and only lasts maybe 10 min), I actually meditate into it. I fully embrace and accept the experience. It makes it less scary :)
6. Lastly, make a plan. Something concrete you can remember and plan around. I fast Sunday afternoons into the early part of the week. I also get healthy foods I love. And I am learning to cook and that is also rewarding.
Hope this helps. fasting and healthy eating has been deeply transformative in my life already. Yes, the 27 pounds in 3 months feels good, but more than that, I feel so incredibly healthy and energetic. And my doctor is aghast at my various panels and readings. I try to explain insulin and fasting and autophagy but he is too deep in the, "standard guidelines," to learn. At least he is honest and says he has never really explored and come to deeply understand food and our metabolic systems. He does still feel nervous ever supporting a high fat fasting lifestyle even though medically I am damn near a modern miracle to him. It isn't a miracle, simply a natural body process. We have just been taught to do literally the opposite of what's healthy.
What to eat though?
Good one mate, stick with it
You're just losing a lot slower that's all.
Intermittent fasting is part of the solution for weight loss, but your body adjusts to that constraint and slows down your metabolism accordingly after a while. I have been there with these frustrating plateaus and restricting my calorie intake even more... for nothing until I understood that my body had "simply" reduced my basal metabolic rate as a physiological response to calorie intake reduction. I also got to understand that to increase the metabolic rate, resistance training to build muscle is a must. I started building lean muscle mass, step by step, progressively with basic exercises that also had me stopping my restrictive diet to have enough fuel. By eating a bit more (even some carbs) and exercising, I ended up loosing weight with a positive balance for muscle mass and a negative balance for my fat. That really changed my overall shape, though I have a lot of "excess" skin now. I must say that I'd rather have the excess skin without fat, than excess skin with fat. By the way, cold showers can help a lot to increase your metabolic rate and tap into the fat reservoir.
Dr said I was prediabetic @ 5.8 and put mecon Metformin about a yr ago. Decided on keto/carnivore. Dropped weight from 206 to 180 and holding. Going to scrap the Metformin. Also started a continuous glucose monitor. Brilliant. Now I can see exactly. Painless, efficient and syncs with my mobile. Recommended for everyone.
You feel hungry anxity nd fatty liver with prediabtic or not
Breakfast is a combination of 2 words: break - fast
Meaning we can break the fast and start eating in the morning after sunrise, just as Dr Boz advised.
After breakfast, we’d better fast for the rest of the day ( except perhaps a bit of sardines)😊😊
weird, in Spanish, Portuguese, CHinese, it doesnt mean this.
I’ve only been eating in the morning for 5 years and it works. I lost 100 pounds and I’ve kept it off. I’m a 55 year old female who is severely insulin resistant and I’ll never eat any other way again.
Are you fasting,also?? I too am severely insulin resistance and eat mu first meal at noon and havent seen much results.
@@lillo9626 you say that uouneat your first meal at noon. What time are your other meals? Remember every bit of food that you put into your mouth is eating, including many fluids as well.
How many hours in the morning do you eat?
Thank you for shorter content I find myself skipping your hour long posts. 20 minutes or less and I am in
Thanks Dr Boz! Been on a 40 year healing journey of all four bodies, on the last body now (the physical) and half way done. I just finished my 1 year on Carnivore, most of the year I was BBBE. My average Blood Pressure was 140/85 to 165/85. Today it's 120/75. My Blood Sugars averaged 6.6-7.5 and today its 3.0. My Blood Ketones were around 1.5 and today it averages 0.1. I did KETO starting in 2018, then switched to Ketovore in 2021, then Carnivore in 2023. Keto helped me practice getting rid of all crap, canned, processed foods, even though I have always been organic, gave up wheat and all gluten 15 years ago, and canned food (never been a fast food person and only have drank water my whole life). Each year I got stricter and stricter in my food disciplines so by the time I got to Carnivore, it was very easy. But CARNIVORE KILLS ALL CRAVINGS which was wonderful.
I LOVE THIS WOMAN!!!!! so simple to listen to. YOUR VOICE!!!!! Many go on and on and never get to the point. YOU ARE WONDERFUL. THANK YOU
if all medical stuff would be this simple to understand I would have gone to medical school... oh wait, I don't that kind of money for the tuition, never mind.
Glad to finally find this information. Thank You, Dr. Boz. I’ve been getting into Keto / Carno eating habits and learning to 18-6 fast. It’s starting to make some changes. Now with this information, I can eventually fine tune my eating habit towards a “One Morning Meal a Day”. I am 64, ( late to the event) 40 lbs to lose, High BP, pre Diabetic with family history. 🤞best of luck to you all that are on the same path.
You'll lose it if you keep on.
I lost 66lbs on keto Omad day fasting.
If you want to, throw in a few one or two day water fasts with salt and magnesium supplements for fast forward results.
How long did it take to see real changes? Did you start taking meds for diabetes treatment? I'm 63, could lose 40 or more pounds and also have a family history of diabetes. I was prediabetic last yr but could be diabetic by now. I'm going for my yearly eom, find out for sure.
@@cynthiakeller5954 I have no diabetes meds yet. Hoping to avoid this. I’m learning from the loss of my parents. I started in January, cutting out sugars, carbs, alcohol, no more honey in my coffee. (My beekeeping will only be for the bees now) (drinking only coffee or water)
Sometime late February I decided to go strictly carnivore. But dang it’s fresh fruit on our trees season. Still I’ve lost 20# since January. Fasting for 24-36 hours is my latest challenge and it not easy. I’ve done 1 honest 30 hr fast so far. It takes time to see results. The pounds are shedding but my measurements are slow to follow. Still 44” around my gut. Must be fatty liver. That’ll be the hardest and the last to go.I’ve purchased my own Glucose Meter. Pricking my finger, getting a daily reading now approximately 90 - 105. Best of luck to you Cynthia. Hang in there.
Pretty straightforward. I do intermittent fasting with a meal window of noon(ish) to 5:30-6:00pm. Lean protein, green veggies and lots of water. The food size makes complete sense. The smaller the food particles the easier and faster the processing. Hadn’t thought about that. Thanks.
Same here. I’m surprised that in this video she says to have breakfast. For the intermittent fasting they say it’s better not to do that
@@Jean-Paul_1984 I’m guessing your eating window could be 8am to noon or 1pm? That would still be a 19-20 hour fast.
Please answer this question dr.
@Wayde Gardner, What's with this lean protein. The doctor said that we should eat mostly fat if we don't want our insulin to be elevated.
@@rayj.9568 better and healthier sources for fat than animal protein. Avocados, nuts and nut butters, dark chocolate, cheese, eggs, olives…. It’s a balance everyone should find.
New subscriber. I've learned more in 5 minutes than I have in the last two months!
I've been doing a Keto diet for 7 weeks now and my blood glucose levels have dropped from 350 to less than 115 (on average as it's typically 76 at bedtime and 105 upon awakening...rising higher after I eat, sometimes 30 to 40 points higher. So, I have my T2 diabetes under control enough to take fewer meds! And I've lost nearly 15 pounds for the first time in 10 years! The diet works despite my initial disappointment but I kept going and the results are showing around my waistline and when I weigh myself.
The hardest part was developing a new diet plan, replacing potatoes with non-starchy veggies, and avoiding bread and pasta which were the basis of my diet for my entire life. The low-carb food is great tasting too! I can even eat pizza using flavored tortillas (keto-friendly) as a thin crust and the rest of the regular toppings as usual. I have yet to crave thick-crust pizza!
Cauliflower and rutabagas can be steamed or roasted then mashed or priced for fantastic faux mashed potatoes. Gravy is also keto-friendly.
So, lose weight and eat great! Keto forever!
"Eat mostly fat with a sprinkle of protein"!!! This quote alone took me out of a 3 year plateau! As soon as I saw this video, I started eating "mostly fat with a sprinkle of protein" and weight dropped since day one! I had never ever seen before my ketones at 4,4 or 4,9! And my Dr Boz ratio lower than 20! Thank you and thank you very much for all your informative videos!💯
What kind of fat are you eating ?
@@northernspur6282 The fat I add is olive oil (I am Greek!!!), MCT oil and goat butter. I eat leafy green salad and the “sprinkle of protein”, might be an egg or two, or a couple of slices of bacon, or sardines, or sausage or salmon. I also have olives and I use salt in my food. Since I have started about a week now, I still didn’t add any dairy or nuts. Two meals a day, I don’t drink coffee or tea so I don’t make the fat bombs. I drink much water and before drinking water I have a tiny amount of Celtic salt. It works fine, till now at least. 🙏I am on keto and IF I guess around 5-6 years now, it worked amazingly good at first...
@@abouthomeopathy101why not butter (animals fat)? Celtic salt is great, important that is not refined… I have homeopathic doctor that is my only doctor 😌😌
concise, substantiated, illustrated = AND UNDER 5 MINUTES .
so many good health vloggers / channels ... very few earn "great" for this quality. God Bless you Dr. Boz
These short videos, packed with a ton of vital information is perfect! Just what we need to reset our processes. Thanks Dr Boz!🙏🏼
Just try millets (Dr.Sarala kadarvali)
Sorry, for me is that no solution because I am not able to eat once a day !!!
@@vidavuk1649 that means you are metabolically inflexible. Get yourself fat adapted first…. And then you can eat once in 2 days! 🙏
I tried many times. Did not work and you should know that the people are different. In XVII century there was a famous doctor Thomas Syddenham who said : Each man is an ilness- meaning that there is a lot of individual reaction.
Just for your information.
And I am going to eat 3 times daily furthermore and you can follow other instructions.
When someone says : Jump from the bridge, can you do it too.
Thank you very much doctor Boz, I wish the doctors I see didn't just want to prescribe drugs all the time.
Moving the feeding window to the morning has been a great idea. I have less anxiety in the morning and at 10pm I am sleepy, after a whole life believing I was a ‘night owl’ and suffering to adjust to working hours
Help .. what did you do to get better sleep and well .. did you have high a1c ? Or 2 hr insulin fasting and hormone issues]?
Also, never forget exercise. Burning glutamine within the muscles by exercise helps you to process insulin within the blood as it replenishes the energy stored in the muscles.
Weight training is necessary but cardio offers little to no benefit to burning calories.
Great video. IF helps a lot, the longer that you can fast, the better results. I was able to reversed my fatty liver, my pre-diabetic condition, and lost way by doing IF, getting rid of vegetables oils and replacing them with EVOO, Extra virgen coconut oil, grass-fed butter, pasture-raised eggs, and replacing sugar with date sugar. It's amazing the changes in your body. It also helped me manage my IBS-C, magnesium is really good for constipation. This year my insulin resistance was very low!
You are a very animated and expressive presenter! Also very articulate. Thanks for the great content. This is my first time watching you and you have opened my eyes.
Wow! I don’t think I’ll ever buy another protein powder again. As someone who use to check my glucose daily, I can say my levels were always highest 2 hours after a protein shake only. You rock Doc!
I have a protein shake every 3 days. It has given me much more energy than I uses to have. I add a cup of berries and pomegranate seeds, teaspoon of local honey, raw cacao, walnuts and almonds, 1 banana,teaspoon of chia and flax seeds, 1 scoop of vanilla protein powder and scoop of green mix. Blend with a 1 cup of whole milk (organic) and 1 cup of organic Apple juice. It's all I need for the whole day. Then the other days. I eat 2 clean meals in a 8hour clock time. Used to eat 3 meals whenever before. Made me feel tired all the time
Fantastic presentation. I've lost 135 lbs since May 2021 and have never felt better thanks to these principles. The thing I am finding is that there is always something new to learn, and this presentation was full of great insights I hadn't known that are really going to help me lose the last excess lbs and maintain from there. Thank you Dr. Boz! U ROCK! Subscribed!
Dr. Boz, I live in Boston where we have some of our nation’s finest Doctors. Plus in my youth during my College years I was fortunate enough to conduct Research at The Francis A. Countway Library of Medicine at Harvard Medical School 20 hours per week for 2 years. This lead me to my great interest in Nutrition and it’s inevitable impact on our Health. Sadly statistics show less than 5% of MD’s have any substantial education in Nutrition and instead follow Big Pharma’s stranglehold on Health Issues. I know as I have 2 major Health Issues and have successfully treated them by Diet since 2006 rather than take all of the TWELVE medications prescribed to me. YOU are the Wonderful Exception that the Medical Community would be wise to follow your example and we are fortunate to have you here on TH-cam Thank You, Doctor !
INSANITY. BULL
NO CURE FOR GLUTTONY
My doctor told me years ago to 'Stay away from any white powders for health.' Flour, sugar, pure Sodium Chloride and Talc. 30 years later and voila! Go Dr Boz.
Plus, she's soooooooo attractive... Lucky husband.
@@pottingshedgene 😂 😂 lucky ? 😂
Is cocaine ok?
@@deathski2 yes
@@deathski2 time your white powder to keep insulin down🤭😂🤣 eat your white powder before sunrise
Just discovered your very informative videos which I plan to share with my friends. I have been doing keto and intermittent fasting for over a year and have lost 98.5 lbs. 2 meals a day for me and no snacks in between. One at 12pm and 2nd at 5pm.
Dr Boz , you are one of the most honest and caring person on earth. Keep up the good work!
The message about powdered protein shakes should be taught to everyone. This is a superbly well articulated message. I’m vegan but finally discovered a vegan keto TH-cam channel which is changing my life.
Which is that channel
There’s no fats in veganism so good luck with that. Transfats and vegetable oils high in omega 6 are not considered fats by your body, when ingested.
@@miragemirage3670it sounds like you many be thinking of the no added oils, salt, or sugar whole foods plant based diet. many vegan foods are high in fats. Think nuts, seeds, coconut, and avocados.
Eat meat, repeat. 🥩 🍖
Thank you for your comment. I prefer meatless diet as well.
I'll look for the channel, you mentioned.
I liked this because I've discovered that If I don't eat after dark, it's true, I sleep through the night without the usual insulin-resistance wake-up at 3:30-4:00am. I gave up keto a long time ago; it never solved that late-night wake-up.
I often wake up at 3:30-4:00. I will try not eating after sunset. Sometimes I eat a few nuts before bed and sleep all night. I will keep and eye on what and when I eat in the afternoon/ evening.
What happened?
@@joanneclark8256 I guess the world will never know
Thank you so much! very straightforward & to the point! i am doing early time restricted eating! i am doing omad , so since i am eating earlier like you said i ride the wave! it's a journey i am so grateful to be on! if anyone is struggling hang in there! you are worth it! even baby steps are still steps! Ciao for now!
What do you eat n your first meal?
If you're having one meal a day, that must be one hell of a meal. I myself just don't want to eat that much at any one sitting. I can occasionally do omad. But usually it's 2mad. And sometimes I won't eat it all. If it's late in the day and I haven't eaten, I will occasionally take that opportunity to fast for the entire next day.
@@michaelsrowland That question may or may not be directed to me in particular (probably not), but here's my answer anyway. For my first meal after a fast (I'm on the 2nd of 5 days right now) I will have some bone broth made from a chicken or turkey that was roasted with vegetables in. To that, I may or may not add some collagen peptides and/or vitamin C with calcium. For protein and fat, 3 or 4 soft boiled eggs; but not at the same sitting. Perhaps later in the day.
I appreciate this sharing of information. I was low carb for seven years, and I loved it. I ate my daily 'half a piece of toast' in the morning with my coffee, passing on other carbs for lunch and dinner. I stopped eating after 6pm. I exercised at least 5 days a week. Yet, I did not deprive myself. I ate carbs on Saturday and Sunday or Friday and Saturday without binge-ing to not feel deprived. It so worked for me. I am back to low carb eatimg, again, after two years. After eating carbs regularly for 2 years, I felt less energy and exercised 2 or 3 days only each week. I just feel so good without the constant carbs in my diet during the week. My advice, from personal experience, is to strike a balance. Best of Luck to All. 😊
So concise and yet comprehensive. Unlike others. So great to watch
This was very informative.
The other day I was watching a video recording from the 1940's city street view and everyone looks fit and healthy !!
Makes one think.
That was about the time when the experiment began. Get everyone to eat imitation "food" made in a factory . Someone made a lot of money and completely destroyed health .
I do not take part in that experiment anymore and refuse to eat that frankenfood . My health is good now and off all medications.
Years of trying to understand insulin. 4:52 video, I understand. Some people are just gifted. Thank you Dr. Boz.
Dr. Boz , I have not watched one of your vids for quite some time so I just wanted to let you know this info is some of the most important stuff I have heard anywhere . You also look the healthiest I have ever seen you and the glow on your face tells the story. Thanks for your knowledge and many blessings to you.
Dr. Bosworth cuts to the chase and gets to the real point. I love this Doctor. She is fantastic. Thank you Dr. Boz!!!
Just "discovered" yout channel and this video. Thank you for taking the time and effort to make and upload these videos - it's reassuring to know there are still medical doctors out there who want to help us properly instead of constantly pushing pills as a short temporay fix.
I had insulin resistance and PCOS, and reversed it by eating carnivore and fasting. BUT I eat Omad at night before bed and never had a problem dropping weight and being in ketosis. No way could I do it the other way around. So all I’m saying is find what works for you!
I agree with that.
We react somewhat differently.
Carnivore in the morning didn't work or well for me. I got a Carni flu which knocked me back a bit.
So I returned to omad and fasting every so often. Works for me.
Oh gosh thankyou for your post...I have pcos I do IF from 12pm to 7 pm and this was entirely different from what i ve done
@@ssr390 I should add that it’s not just fasting that cured my pre-diabetic conditions. I’m on a carnivore diet so all I eat is meat, fat, water, salt for going on 7yrs now. I just found to lose the last bit of weight and to really get nice and lean. Omad took me to the next level. Another hot tip is that you’ll find additional weight loss without even trying if you cut all caffeine. It kept me always 9 to 10 pounds heavier due to water retention and that’s plain caffeine even without sugar without milk, black coffee plain tea will still cause weight stalls.
@@CatCambak good to know your how your process has been..i keep my carb intake to like 600g per day more or less ..the rest are with proteins and fats . The only drink I have are water, chia water and spearmint tea. Never been a coffee person in my entire life. I stopped IF for a while and saw myself getting hungry at ungodly hours and so I'm back to it . Though my issue is I can't get rid of my belly fat yet( my major concern)
What about people who live in the North? The sun sets at about 9:30pm here right now
One of your best videos, Dr. Boz! Thank you for simplifying metabolic science. 🙌🏼
Awesome video. I appreciate how you emphasize the overall importance of eating meals while there’s sunlight and to avoid eating after sunset. Thanks so much!
JAIN JAYETU SASHANAM.
This explanation is so on point. Pared to the essential information and well organised and delivered. As a teacher myself I struggle to find others that teach something well. Dr. Boz just has. Keep up the good work.
Dear Boz, thank you for this presentation. I am a 63 year old diabetic with a 42%BMI and have been heavy most of my adult life but not to this extent. I recently found out I have to have a Hip Replacement and the doctor wants me to lose at lease 30lbs to curb any possible infection. I love what you said about the sun and when to eat. I like more protein than carbs but I don't always balance them well. I will definitely use this calculation from now on. Makes allot of sense to me as well. Again, Thank you 🙂
Thanks, I’m trying to help my parents make better health decisions and get off medications. This video was straightforward for them to understand.
Oh my...😭 This explains EVERYTHING! I've been on the keto diet for 28 months. I dropped my weight..85 lbs in that first 6 months. But all these keto friendly things started hitting the stores this past year and a half 😏🙄 Despite being low carb STILL...symptoms of my sugar problems reared up. Tingly feet, sleepy after eating...even after bullet-proof coffee. (Stevia to taste of course) sleeplessness and more. I think deep down I knew it was the fake sugar. It really is an addiction. Thanks Dr. Boz. I miss the way I felt in those first months. Silly me.
Use the workbook .. it will March you back into KETOSIS .. we’ve all fallen at one time or another amzn.to/2RPt42o
Is whey protein/ isolate going to spike insulin?
@@chitocontreras3680 Yes, it will! Put it back on the shelf, lol!
@@chitocontreras3680 Not necessarily. As was said in that short clip, everything will stimulate insulin production. But what you want to do is a low production of insulin that will remain stable throughout the day. Pure, unflavored and unsweetened whey protein is a good addition; especially if you're working out, as it's sometimes difficult to get enough protein through food alone. Just avoid high amounts of protein supplementation just like you would avoid high protein food sources (like a 18 oz porterhouse steak, for example). There's only so much protein your body will use at any one time and throughout the day before your insulin response stores the excess as fat. An 8 oz steak is no better at building muscle than a 4 oz one.
@@chitocontreras3680 yes, whey protein isolate powder does spike insulin. According to Thomas DeLauer it does spike insulin. But if I remember correctly it is a more rapid quick spike. Might be useful after heavy workouts.
Great info. Yes, no one talks about circadian rhythm and food intake. My parents taught us to eat our last meal before sundown. Also they taught us about chewing your food to a slurry. Thank you for sharing this with a large audience.
I love how accurate she pinpointed the problem, thank you Dr. Boz, this is the best one and also the shortest one I've ever watched.
.. I started IF only because of my border line for insulin resistance .(could not understand why I had it as most of the time I was selective about how I cook our food, how I shop at the supermarket.....minimum processed food. and how I eat with relation to size the portion and its content. Except the pregnancy I have always kept my weight under control ... I (50 ) still fit to my teenager clothes. I am always on the move. So my IF was skipping breakfast and starting to eat after noon ...but eating my dinner after 8 in the evening made me feel very tired , feeling my stomach still working to metabolize at bed time forced me to think I was doing something wrong. After watching this amazing doctor who so skillfully explained also the connection between time and food which I had been ignoring for last 15 years of my life I have realized I have to rearrange my hours according to my circadian clock starting from today.. Thank you so much.
Do you do keto? I'm low incomer pcos now menopause har cortisol and insulin are the thinks to watch out for .. l would love done ideas from ya ? I'm 106 pmol 2 hr insulin fasting 5.7 a1c like to get yo 5.2 .. can l 1 do with out all the fat keto?
Such a great video! I'm three years keto & over 100 lbs. Lost within the first 8 months. I just maintain now but she is right on everything & explains it beautifully. I never understood why almond & coconut flour act like regular flour to my body.. I'm also from Alaska so the light and dark concept of the sun changes for me as winter is almost always dark. And summer it stays light. I'll be more conscious of early eating now & stick my my keto lifestyle.
Three years on keto for me too. Went from a 16 to a 6. I don’t even think about it anymore. I have totally adjusted. You can eat well and clean on keto. I am 60 and am at my thinnest ever. No more inflammation either.
Excellent video! I've been doing keto / omad since the 6th of January. I've lost about 12lbs, but my sleep is the problem.... I never connected the circadian rhythm with eating during the day, I've been having my meal around 6pm...it makes it easier for me to stay on omad. I guess I'll have to try bumping it up earlier in the day - thanks so much!
Take electrolytes if you are fasting. It can improve sleep
I've heard of it before but this time I'll definitely just eat in the mornings Your advice drove that point home. Thanks for taking the time to help those of us struggling with IR.
I'm doing OMAD right now and lost 50lbs in 8 months, eating later at night because it's just so much easier for me to fast during the day. But now I've hit a plateau and the weight is not coming off anymore. But I'll try reversing it and eat in the morning (staggering times), and try my best not to eat until the next morning. Hopefully that will make a difference.
Ty so much Dr. Boz. You made this so easy to understand. I have been doing various types of fasting with good success. The biggest error I have made is I was eating once but late in the day, like 6-9pm. I will certainly adjust my meals to when I awake. So simple yet profound.
This is awesome! I've never heard this about the powdered foods but when in ketosis figured that protein shakes were stopping my fat loss!
It's great to know there is actually science behind this now! ❤
Wow.. I've never heard of just eating early or during sunlight hours either!
Most say skip breakfast and eat later!
This is quite profound!
Theres no scie ce behind it you are believing her blindly.
@@scarred10 I don't think any highly processed food is good for us. Eating or drinking powder does not feel good.
@@Cloppa2000 you wont feel any different but it's not the same as whole food since no whole food is pure protein.
There's much , much more you never heard of . Nothing to be proud of
Thanks Dr. Boz for making a complex subject much more understandable. A great presentation.
I haven't watched you in a while and the first thing I noticed is how you have aged in reverse. It inspires me to start fasting again. How old are you, 28?
She is looking gr8, maybe some of us will live to be 180 yea, lol. Go keto!
I agree very beautiful lady she doesn't look her age at all she looks much younger
Seen dozens of videos on how to get rid of insulin resistance, I’ve tried them all, tried all the supplements, tried fasting, keto (lost weight and muscle mass) I’m the same weight at age 65 as I was when I was 20, 5-4 135, still have small beer belly! Gym 6 days a week, treadmill, weightlifting and I watch what I eat, yes low carbs. Was half marathon runner for 50 years, nobody can help me and I’m not eating salads every meal.
This is amazing! I have spent hundreds of hours going through different studies, listened many hours of different doctors in different podcasts, talked to doctors, in detail read medical recommendations and always felt that everybody is missing something crucial. When I listen to Dr. Bosworth, I feel like many pieces are falling in right position. Kinda feels like ray of sun breaking from dark sky 🙂 There is so much science that correlate with her perspective. But nevertheless, she is a doctor, a good doctor as it seems and she is probably dealing mostly with people who already have developed problems with health. For healthy person i would like to add that long term keto is a good thing, but studies do show that too much saturated fat is problem and in my perspective well formulated keto needs low glycemic carb cycling, a lot of fiber, much more than recommended and mostly monounsaturated fat for energy. Also omega balance must be met. Also vitamin c oral supplementation should never go together with iron rich foods and probably one should never take iron supplements. In case of iron deficiency, vitamin c + red meat for short pulses would be a way to go. Or vitamin c and high iron plants.
Finally! An expert explanation that is SHORT and SWEET!!! CHEW it!!!!!!! Such a great video! I subscribed just because of this!!!! LOVE it!!!!! Looking forward to more info!!! I am on keto and I feel so much better! But I work out a lot so curious if I need a little more protein intake. Thank you Dr Boz- YOU ROCKED IT!!!!!!!
This video is the CLEAREST explanation I have ever heard about diet and hormones and the reason to do intermittent fasting. If my own medical doctors could have said to me in the last 40 years what Dr. Boz just said in roughly 5 minutes....I'd have been on a healthy path years ago instead of yo-yo dieting based on bad advice for basically my entire adult life.
Thanks for the good info! What you said about the size of food pieces (milled/powdered vs. pieces) makes good sense, but it's something I haven't heard (even from my diabetic educator) and never thought about. So THAT'S why whole foods are better than protein powders or meal replacement shakes. I'm going to continue my education with more of your videos.
My husband Tom ,Tom Garvey the Keto Cook and I love your channel. He has type 1 and insulin resistant. You help with your information. Thanks
Love this presentation. Explains very simply what I have discovered. This was the only way that successfully addressed my extremely high inflammation… after living with very high inflammation for many, many years. Thank you!
Those promoting One Meal A Day don’t ever recommend moving meal to the beginning of the day. They recommend fasting till about mid day. I am on keto. Eat three meals a day. Now have A1C of 5.1 down from 6.4. And lost over 50lbs. All without going to one or two meals a day. It’s not necessary to do that. Thank you for the video.
not necessary for you maybe, we are all different
i'm not hungry till around noon. Forced myself to eat breakfast for a couple years because they said it's necessary, but i just felt hungry all the time and gained wait. Congrats on finding what is working for you🏅🏆
There is a lot more to good health than your weight. By keeping your eating window wide open you are missing out on HGH production, autophagy cycles, and BDNF. You can be skinny and have NAFLD. My sister does all the right stuff but keeps herself unhealthy with stress. I can smell the cortisol at her house. Keto is one stone on the path to health.
Everyone is made different. Husband can eat meat only, even low carb veggies causes weight gain. He eats only one meal a day. He has lost 80 pounds in 5 months.
That's you, it's not everyone else.
Wow. I’ve listened to SO many videos regarding insulin resistance, low carb intake, etc and it was wonderful listening to proper, yet easy to understand explanations that often take so long for others to say and easy to get lost in!!!!! Thank you!!!
Explained that question I had about glucose being up in the morning. My fasting glucose has been right at 100 all my life. Now I'm Type II, have been for a while now. Got on Keto a few months ago but didn't know why my morning check was on the up side (105).
Breakfast is usually 4 or 5 cups of coffee with some heavy whipping cream. By mid morning glucose is in the mid 90's. Eat something usually in the afternoon or evening. Maybe a pickle or avocado along the way. Last check of glucose will be low 80's to mid 90's. Never had glucose levels that low before.
My Keto habits are closer to Carnivore I think. Rare that I eat 50 carbs a day but more like 20 or none at all.
Can be a bit of a chore at times holding the diet. Certainly has taken some will at times. But after all the problems I've had simply vanish after getting on it, the reward is well worth the effort. Not to mention losing a ton of lard off my phat ass. Started at 240, last check 173. About 4 or 5 months in. Guess I'll stop when I get to 0. lol
Thanks Doctor Boz! Easy to understand. My A1C is the lowest it's been in years. I am reversing my diabetes and on my way to the new me!
Congratulations,did you do one meal a day like the doctor is advocating.... curious how you did it?
Yeah same I’d like to know?
My HBa1c is 6.1 mmol and morning fasting glucose is 7.2 mmol I’m a lean body and don’t want to lose anymore weight I’m actually trying to put on. Any advice please?
The problem with the concept of eating breakfast is that the earlier you eat the more you're going to eat throughout the day.
If you do intermittent fasting, it's actually better because your first meal isn't until 11a to 12p, you get full quicker & you're not eating as much. Anytime I eat breakfast, I'm hungry the rest of the day. But if I skip it, I don't have strong cravings & I don't eat as much.
5 minutes of life changing guide. Thanks doc!
Good info. Thank you! 🙏
I just started about a month ago to not eat after 6 pm.
I heard this years ago. And it really works. So, my goal is to stick to it at 62 is a must and continue to eat healthy and exercise as often as I can. It just feels Much better. And your mind stays more positive. I take no prescribed medications and that's how I want to keep it.
This is my first video from you that I have watched and I liked it. I hate skipping breakfast while intermittent fasting with one or two meals a day. I usually get a severe headache from skipping breakfast and then eating too late. Trying to get rid of that headache is just as hard as trying to get rid of the fat on my body. I am going to try eating breakfast closer to sunrise keeping it closer to keto friendly as possible and then maybe not eating again till the next morning or having a second meal at 12 or 1PM and nothing else after the sun goes down. What you said makes a lot of sense. Thanks doc!
Don’t eat closer to sunrise that’s a mistake. In the beginning carbohydrate addicts have the same problem you’re having. Start with a high fat, carb free, coffee or something high fat, carb free, and slowly move your breakfast back every day. High fat low carb like bacon and eggs or cheese omelette. Even if it’s only 10 minutes later each day. Your trying to jump too quickly to just not eating till noon. Watch her earlier video she tells you very precisely and clearly how you transition. I followed her had no problems transitioning no can wait till noon to eat with just a black coffee in the morning. In the beginning I was just like you. I lost 50 pounds last year. When she says slide those calories as close to sunrise as possible she’s still saying you need to do intermittent fasting but have your bigger meal at noon and taper her off as the day goes on no big meals in the evening anymore. If you’ve been on this diet long enough you can totally slide to sunrise and then you barely eat anything the rest of the day. That is not the same thing as what you’re thinking like he’ll eat breakfast you’ll eat lunch you lead a big dinner.. that’s not what she say. If you only wanna eat one meal a day at sunrise and it’s low-carb and keto and you don’t eat anything the rest of the day that’s what she’s saying is perfect. From where you’re at you need to become fat adapted first then you can slide your one meal a day to sunrise otherwise you’re gonna have headaches all day
Short, concise, and informative! Excellent for an ADHD insulin resistance senior! Thank you so much Doctor!🙏🙏🙏
You’ve come a long way Dr Boz!! I still love your passion to teach and your fortitude! Thank you !!
Please do a video about how to help yourself have optimum help when working 7 PM to 7 AM shift every week. I am a nurse and a lot of us are struggling with increase stress levels, lack of sleep, and not knowing how to time our meals the best way for fat loss and healing
I tell my nurses to fast for 23 hours .. The high fat eggs /sardines are eaten before the shift .. it’s
I worry about eating early because when I eat breakfast I feel tired and low energy. Prefer to eat around 1-2 pm
drop the carbs and it will help, many indulge in bread or oatmeal or whatever which is like 100% carbs, when I change around I usually do a couple of sausages, some baked beans (they have a little carb so don't overdo it) and fried eggs. keeps me solid for many hours (that was before omad) if I do omad I usually eat "twice" within a few hours and then not anymore the rest of the day so technically not omad but the fasting window is very long. and get some fats in, they keep you full way longer too
You mean swallow food?
Agree
. Last year, I was diagnosed as prediabetic, but I was able to reverse my A1C. I went from 6.5, to 5.4 in about 90 days eating really healthy food and doing intermittent fasting. But now I've been eating too much bread throughout the day and sugar in the evening. I'm afraid that I might go back to my unhealthy lifestyle. Thanks for this video, now I know to eat healthy fats during the day and cut back on carbs.
I've been doing a lot of research in insulin resistance. I have heard about blood sugar rising in the morning (sunrise) to provide energy but have not heard about eating at sunrise when fasting. I must try this. Thanks Dr Boz.
This is a clear, concise, and I think, really important presentation. We’ll give it a try starting today. But like several of the commentators below, I’m already halfway along - KETO, intermittent fasting, narrow feeding window, daily HIIT and alternate-day weight training (on it over 1 1/2 yrs). And it worked, dropping BS, weight, and BMI to normal ranges in weeks, well, a couple of months. But the BS/Ketone ratio (see Dr. Boz’s excellent video on insulin resistance measurement) didn’t stay there-back to the danger zone in a couple months. And as a bad-diet-diabetes-blurred-vision-stroke victim, I don’t just wave this off.
What’s new and seemingly critical to me in Dr. Box’s presentation is the early-window, no-powders eating advice. I’ll try it, BUT WHAT ABOUT THE EXERCISE ADVICE? A couple of medical guys I trust suggest exercise at the end of the fasting cycle for max benefit, and seems to work for me. What’s Dr. Boz’s opinion on this? Very early workouts, followed immediately by the narrow-window, B-L-D compressed meal window?
I’ll try that till I learn otherwise (maybe a video on KETO/exercise from Dr. Boz). But Guys, I really think this stuff is important, and you honestly don’t want an insulin/blood sugar-driven stroke to underscore it.
Take care , you can drop dead any minute now
Intense exercise is not good for maintaining healthy insulin levels. It causes cortisol levels to increase which causes an increase in hepatic glucose production. Simply put, intense exercise causes higher insulin levels and plays a significant role with insulin resistance. But on the contrary, walking as exercise, can lower insulin levels.. Think of intense exercise as being a form of physical stress on the body. Heightened stress, whether physical or mental, increases cortisol which increases insulin. Also, yeast and bacteria (like in the gut) feed on (and thrive, grow, and reproduce) all forms of sugar- including the insulin release that happens from stress, even when no food is involved.
Thanks for all you do Dr. Boz! I pray that some day doctors will start to see that carbs/sugar is the problem!
Dr Boz is a phenomenal doctor and woman. She's so smart, and so good looking, and such a nice person.
As a T2, I've been binge-watching YT videos on diabetes. The basics are pretty consistent, but there's a lot of conflicting info out there. Some say to eat your first meal as late as possible, and have your last meal of the day within 6 hours of that.
Newly subbed, as I want to learn from numerous sources!
So grateful for you, Dr. Boz. Thank you for educating the world with your expertise!
Doctor I need your help. I have been chubby since I can remember now I'm 62. I quit bread and starches more than 20 years ago, I don't eat starches of any kind no legumes, no wheat basically I follow a keto diet but I have never seen a trace of ketones in the test strips. I have two meals a day between 11 am and 4 pm I eat fat in avocados, whipping cream for my coffee and some sauces I eat mozzarella cheese a lot, I eat vegetables (love them) and salads. However losing weight is a battle for me let's say I lose 6 pounds and one day I couldn't eat at home and I ate rice with my lunch immediately next day I can be 4 pounds heavier just because that meal and it takes me months to get back. really I retain water a lot I guess. The only way I can lose some weight is water fasting 3-4 days in a row (zero solids) but I'm tired of it . During covid I was in a comma for three weeks and another week in recovery in the hospital and I couldn't eat anything basically I was fasting the whole month; I lost 20 pounds they told my sugar was too high around 123 in the morning I did not understand how afer 4 weeks of being feed with liquids my sugar was so high and since then my sugar is high all the time. Three years ago I followed a VERY VERY strict keto diet for six months three years ago and lost 15 pounds (never before I could do that). I had to travel and I paused the diet I got 20 pounds on in two weeks, how is that possible? My weight fluctuates 2-3 pounds from one day to the other Is that water or fat??
Only thing to add really is that if you're going to fast and you have morning high glucose predictably an alternative is to delay eating until near bedtime. If you have trouble sleeping because you did not eat before bed this can be a better fit with largely the same effects. Lot of great stuff here in just a few minutes. I first noticed the problem with grinding things up with protein powder. This stuff spikes way more than you would assume, given it's mostly protein.
I find that if I go to bed feeling hungry I have trouble falling asleep. I've not tried regular intermittent fasting, but the other videos I've watched suggest fasting until the afternoon or early evening. Also, I wasn't aware of how bad protein powers are with regard to insulin. I have porridge with a scoop of protein powder so that isn't good! Thank you for your thoughts.
This makes so much sense why I’ve always felt terrible on protein drinks!
It explains s nothing of the sort,but protein supplements are only used on top of whole foods if you're trying to add mass which most women are not.
@@scarred10 ok….so you’re telling me how food effecting my own body is not true?
@@lavenderkisses9461 I'm telling you it's not due to the mechanism explained in this video, of course I don't t know how you feel
@@scarred10 ok, but why can’t the Dr. In the video be correct about the info she shared?
In a perfect world this makes sense. Why is that not one Doctor on TH-cam is on the same page ? They all have a different opinion on how to cure or treat something.
I wish you were my doctor! I know God will bless you for all the truth and information you give folks like me! Best wishes to you and your family. -From Lancaster, Pennsylvania
Intermittent fasting is better than breakfast......i only eat between 2 pm and 6 pm
What about insulin and cortisol? Morning circadian?
I agree. It'd be hard for anyone to eat early in the morning and not eat at all for the rest of the day. Sometime I eat one meal around 2-3 PM and call it for the day. Sometime I eat twice a day and hardly eat after 5PM. I don't have any HP nor Insulin resistance nor high triglycerides. People go from one extreme to the next. Keep it simple, one meal or two meal and intermittent fasting, keto high quality ingredients, exercise, positive attitude.
For men maybe but women are different
@@beachinhonolulu5136 how
@@MrTexxan8 women have periods lol men have more muscle mass also. fasting can put more stress on a body which is counterproductive
An old Czech proverb says: "Breakfast alone, lunch with a friend, and dinner with your enemy." But unfortunately nobody ever followed it there, as far as I know.
One of the stupidest proverb used by any nation.
I hope with al my heart that stopping eating at night can, at last, make a difference in my life! 😭Thank you!
All the essential points about insulin resistance and the dos and don'ts compressed into just FIVE minutes. Excellent video.
Probably the best explanation of food processing and pulverizing leading to faster absorption I've ever heard! Much easier to 'digest' this explanation than phrases like 'quick release' or 'low glycemic'.
IMO yet another reason to just eat real foods rather than relying on extracts taken from them.
Thanks Dr. Boz!
Thank you for your videos. The struggle for me is real. I have never used drugs but trying not to eat carbs and sugar feels like I have an addiction. 🤦🏻♀️😭
Same. Once I started equating carbs to alcohol, the solution was clear. As long as you toy with an addictive substance, you keep your cravings alive. Recognize how miserable you are... how you are always telling yourself no I cant oh darn I did or just a little is ok etc etc What would you give to be free????
Abstinence is the key to serenity ❤️