'...in 1915 two Harvard docs indelicately described 2 extraordinarily fat women...one of whom was a veritable pork barrel' I lost it! Indelicately, indeed!
That’s me 💯 %. While intermittent fasting I realised that I was sensitive to meat and dairy. Then started researching what I should eat when not fasting and ended up on this channel.
Nice! I think there's also a pallette reset. Once you're off the addictive foods like cheese, your body can more clearly signal it wants things like broccoli
Me too! After about 6 months of intermittent fasting, I ended up going vegan for 14 months, while still doing the fast. 4 Years later, I rarely eat meat and dairy.
Christopher Mahon yes that's exactly what happened to me but I knew about dr. Greger earlier. I found out that I'm exceptionally sensitive to saturated fat and milk products. I'm not a vegan but I'm 95% reduced and I feel a lot better
I went to a fasting clinic in Germany. The national health insurance pays for it and it is quite common there. Wish the rest of the world would jump onboard with this already.
Me and my husband lost a combined 230+ lbs doing fasting (not intermittent, days of fasting in a row). The euphoria is real. I have kept the lbs off for two years, only gaining some back because I am wanting to get pregnant. The best part is that my husband no longer snores!
Question Red Pill: I’m vegan and I also do a 18/6 intermittent fast daily. My cholesterol numbers actually have gone up and I don’t know why. I’ve lost weight and body fat which is a good thing. What would cause a cholesterol spike from fasting?
Patrick Pierre, Jr. what’s your diet like and what are your sources of sat fat, and frequency in diet? Yes fasting + weight loss COULD have that effect but usually you see the opposite
@@Runpierre When you do fasting you lower insulin which puts into a state called ketosis. Durings ketosis your cell burns fat for energy and guess what, stored fat contains cholesterol and when you burn your stored fat, the cholesterol releases and you get a cholesterol spike. This is a normal thing when you lose weight. Usually people who eat to much fat get high cholesterol, but if you lose weight and still get high cholesterol then It's quite obvious. I wouldn't worry yet, it will eventually go down but if it doesn't then you should look at other things. 1. "Lack of insulin or thyroid hormone increases the blood cholesterol concentration, whereas excess thyroid hormone decreases the concentration. These effects are probably caused mainly by changes in the degree of activation of specific enzymes responsible for the metabolism of lipid substances". -Textbook of medical physiology 2. "Insulin Deficiency Increases Plasma Cholesterol and Phospholipid Concentrations. The excess of fatty acids in the plasma associated with insulin deficiency also promotes liver conversion of some of the fatty acids into phospholipids and cholesterol, two of the major products of fat metabolism. These two substances, along with excess triglycerides formed at the same time in the liver, are then discharged into the blood in the lipoproteins". -Textbook of medical physiology
I used to be sick so frequently that I decided to replicate a study on mice which the researchers said rebuilt the immune system (MICE being the key word here but I was sick so often I didn't care). Essentially water fast 2-3 days once a month for 6 months. I did that, and it seems to have worked. I went from sick 10+ times per year to 1-2 times per year. I think that was 4-5 years ago now. I'm hoping those studies will be covered in future videos.
Then you should look up Yoshinori Ohsumi who won the Nobel Prize for Autophagy or Dr Valter Longo. They both have published work on Autophagy, the later in particular with age related illnesses and autophagy, ie cancer, diabetes... Etc he was a Nobel nominee in the same year. Ooh and Dr Rhonda Patrick if you want the cutting edge science or scientistists working on the various areas of epigenetics within the biohacking community. In terms of authority, It's still very much alot of guess work in many regards, but what is known, and what has been studied and published puts Valter at the top of the heap, and Rhonda as the woman in the know.
Selma Cat agree. Rhonda Patrick is a great source herself and she interviews and posts them on TH-cam interviews with people like Longo, and other experts on cutting edge topics.
Yes, I'm quite familiar and appreciate Drs. Patrick, Attia and SInclair and their views about aging/fasting. Need to check out that Nobel prize winner. Currently on 7 hours daily feeding window and 40 hour bi weekly water fast
I hope you go into more detail in your video about the effects of fasting for men vrs. women. As far as my understand goes, a lot of studies have researched men on fasting diets but not women. And as such, at this point we don't know the effects that fasting can have on women's hormones, especially in non-obese/ healthy women. From my own personal experience and bias ( as a non-obese woman) stupid enough to think water fasting would have beneficial health benefits, I found the process to be far more damaging to my body than I was led to believe. It took months for my body and hormones to normalize afterwords.
I alternate day fast as a lifestyle - eating on Tuesday, Thursday and Saturday only, and fasting Monday, Wednesday, Friday, and Sunday. Have been doing it for a few months now and love how I feel - much more clear headed, more stamina and strength, and an overall sense of well being. Food tastes much better when I do eat, and I naturally gravitate toward nutritionally dense foods without even trying. Other favorable side effects are weight loss, and no more bloating. So that’s been my experience so far.
I still live this lifestyle and feel really healthy. I generally fast 2 to 3 days per wk, and eat a whole food low carb diet, minus most grains except (occasional small amounts of quinoa.) I have done 2 or 3 extended fasts in the last 2 yrs that were 2 and 3 weeks long which works for me but I wouldn’t necessarily advise others to attempt without medical supervision.
Intermittent fasting has become another lifestyle choice, along with Vegan. Some days I cut the fast early, some days I will eat later, but generally I stick inside the 16:8. I typically consume 1,600-2,000kcal with regular exercise and my weight will fluctuate between 152-156lbs. Gives me a healthy baseline and an easy template to work with if I want to built strength or focus primary on endurance. It was amazing to see that the weight was under my control with focus on the habits of eating. Going vegan 6 years ago, I had this idea I could eat whatever I wanted, and weighed ~ 165-170lbs. Since then it has been a refining process
Here's what intermittent fasting has done for us: Myself- 73 lbs in 5 months My Mom- 9 lbs in 6 weeks My Twin Sister - 17 lbs in 8 weeks my mom and sister just started at the beginning of the year in January,it doesn't happen overnight, but stay consistent and it will happen
I just had my first “I can’t wait for the next episode” moment on TH-cam. C’mon man! Who shot JR? Who did Sam call on Cheers? Did Riker kill Borg Picard? This video is officially in my top ten of season cliffhangers.
why do people need a gimmick? just eat nothing but plants. maybe eat less plants if you want too lose a few. you will lose weight. no need to put your body through the dangers of starvation.
fasting is a permanent lifestyle. not eating on Sundays isn't that hard. the biggest danger you need to watch out for is not getting enough salt during your fast, which is why most proponents of it will tell you to create an electrolyte mix that you drink to keep your body functioning properly.
Yes, but I think the point of the other videos were to talk about the keto diet and staying on it long term and thinking that it is a healthy and good diet for life. (Edit): I forgot to include this the first time, but it's also not necessarily associated with ketosis. You can do intermittent fasting without carb restriction and that would cause you to get kicked out of ketosis every day when you eat. I'd like to read the studies and see if the diets they ate in the eating window were carb restricted or not.
Aside from the life style choice issue, I do have concerns that fasting will screw up your system from lack of nutrients and messed up biota. Check out the responses to the Quora question "What's the effect of prolonged fasting in gut flora?"
There is information out there. You can rebuild your biome but you have to be careful during refeeding. You need to have a plan and if you're a novice, you need to have supervision. This depends on the length of your fast though. I went 15 days and allowed 15 to start to rebuild and the following days were used to reintroduce certain processed things.
There we're multiple fasting clinics in US in 50s-60s. All gone now. Why? Because people were getting better there. Patients we're losing weight and healing as a side effect
@@vhehn Conspiracy right. Don't you know who finances medical schools? That after polio vaccine was invented huge polio industry went bankrupt literally overnight? That there is no revenue in healing? That holistic doctors are being murdered in the US? As for the clinic, my friend undergoes supervised fasting every year. Not in the US though. I do it on my own as I don't trust doctors. All these are facts btw
@paul w No doubt prescription meds are not safe. Natural meds are much safer. So many people are on prescription meds and many want to fast when they realize the meds aren't healing. Check out Super Juice Me documentary if you haven't seen it. Very good!
This is interesting stuff and I enjoy all of these videos! As far as the euphoria in fasting, it might help explain the 'hook' in the mirror side of obesity - anorexia eating disorders. Eating disorders have, of course, a starting point with the perception of food, eating and body image coupled with the endorphins that can contribute to underlying compulsive/obsessive eating issues. That is a whole other discussion. I think where I'm actually going here is that it is important to mention and address all of the eating disorders. Obesity related eating disorders and Anorexia eating disorders are both very damaging to the body in a functional and nutritional context. Unfortunately, one is shamed and the other is praised.
PS Fasting does work for a specific group. I have fasted and it is helpful but I get the diet boomerang effect if I'm not focused 100% after I have lost the weight. All the years of diets and such I just never saw that boomerang coming. To this day I'm amazed at the consistent pattern. Even this last shift in lifestyle change, as I have gone over to whole food plant based diet, I have to use lots of awareness and mindfulness. I lost 40 lbs but have regained 15 lbs. This time, at least, I saw the boomerang coming back but still felt helpless to stop it. I found it is quite easy to regain weight on a whole food plant based diet... It's not about the food, it's about how I act and react to food.
The word breakfast Is BREAK FAST. A mini daily fast BEFORE breakfast may be to not eat between the hours of lets say 12AM and 6AM or maybe 11PM and 7AM you choose.. I find it helps to control my appetite when I know I KNOW I have something to LOOK FORWARD TO.
If it wasnt for fasting, i doubt i would be on a whole food plant based diet. Yeah fasting is temporary, but it helps reset the palatte somewhat, and that helps eating previously less favorable taste to plant foods, especially greens, much more tolorable.
Man you are so careful about what words and subject you avoid. No mention of the fasting reducing insulin/blood sugar levels. No mention of the body producing and using more ketones during a fast. A bit too keto I suppose. ...
Please rewatch the video and note this time around that this was an overview of the history of fasting research for obesity treatment done before these other effects were established.
I used diet alone to get down to within about 20 lbs of my bmi normal weight. I couldn't seem to make any more progress until I tried fasting one day a week and I was down to bmi normal within about 3 weeks to a month. I've kept if off just fine without doing any more except one time a partial fast of skipping breakfast and supper. It definitely helped me get control of my hunger. That and getting all the sugar, fake sugar, etc out of my diet. I can easily wait an extra few hours for my scheduled meal now sometimes going 8 hours between meals.
I'm 47 hours into a 72 hour fast and I accidentally tasted a sauce that contains honey. Will I no longer go into autophagy, cell repair, and produce growth hormone? Do I have to start over?
I understand your skepticism. Fasts are similar to keotgenic diets. You run on ketones from animal fat (your stored body fat). Doesn’t really tow the party line with the diehard vegan crowd.
The Fasting Fatman (he has a YT channel) is currently on his second extended water fast. His values don’t align with most on this channel (he tried and like the carnivore diet during a break from full fasting, for example), but his resolve is pretty amazing.
I like the content of this publisher a lot - but the narrators speaking style and over dramatization is incredibly annoying and completely unnecessary. A major detractor from an otherwise excellent information. Too bad. ☹️☹️
Your comments around the 4:46 mark make it sound as if you don´t believe a portion of humanity has a predisposition to insulin resistance and obesity, which is then triggered by environment and culture. That they think they ´don´t respond to the principals of physics.´ Surely you recognize genetic factors as part of the obesity problem. The pre-disposition can be overcome, but one is a heck of a lot better off if one doesn´t have it to begin with. You´ve read twin studies no doubt.
I did a 10 day juice fast. I didn’t do for weight loss though. But I did lose a few pounds of course. I did feel good though, my 10 day juice fast did help me go vegan afterwards as I had a hard time giving up habits such as dairy and eggs. But my body never wants to do a fast again, not even for a weekend Jajajaja. ✌🏼🌱
Thanks, I just do not want to mess up my decent metabolic rate to get rid 7lbs of stubborn fat. I’m chomping at the bit for the next video, which is what I may have to do to get through a fast. “chomp on a bit” hee hee 😜 sorry you had to read that.
Well, this will also promote disordered eating in non-overweight people. Plus, most people refuse to go to a doctor for "simple" issues like weight loss.
@@Yayyyyyyyyyy Fasting can still kill you. But I mainly meant that vulnerable people, especially teens in the pro-ana and mia forums, will use this video as an excuse to starve themselves without professional monitoring and without being obese or overweight. All the other information you can find on long fasts seems dubious and without studies, but Dr. Greger makes good and well-supported points pro fasting. If the other video debunks all this, it will simply not be shared on the eating disorder platforms or will be ignored by people that really want to lose a pound a day. (Plus, most people won't manage to fast longer than 3 days and therefore won't really get the benefits and will just starve the good bacteria in their gut, making being healthy even harder.)
Some people will always misinterpret anything you say. It's better to get the information or there for the masses than to be afraid that a few percent will do it wrong.
@@WeighedWilson Frankly, I think most people will do it wrong. If the next video were mainly about the dangers and such, including refeeding syndrome, I would have preferred them to be in one video. Currently, someone who wants to fast at home, would just not eat, occasionally drink water, and maybe take a multimineral+vitamin solution once in a while. Barely moving and not monitoring anything besides weight. It's dangerous and a little warning might deter people. If something is strictly for obese patients as a form of last resort, it shouldn't be presented like it's something somewhat easy, healthy and great you, BMI of 22, could technically try at home. I like this channel and so far it did an okay job at pushing people away from bad fad diets like keto. Though, this video might hurt people more than butter in their coffee.
i guess people should not be allowed to have knives in their kitchen, because then some people would use that as an excuse to kill themselves. "the world is stupid, except for me, therefore everything requires training wheels and knee pads"
I aspire to an existence of "exceptional usefulness" myself, ha-ha! This was a real eye-opener; hope there are more assessments of recent fasting research upcoming. TFP!
Dont stop eating, think of the poor big corporations that wont get the trillions of dollars and the CEOs who wont be able to buy their 20th mansion and jet.
I use to intermittent fast, then I had heart problems (arrhythmia and palpitations) and my metabolism tanked so I gained twice as fast. Now I eat dense low caloric foods, and exercise. When I use to fast the brain fog from the lack of glucose was so impactful that I would have serious memory problems, and was so low energy that I would nap, non stop during the day. Unless I was having seizures, or stranded somewhere, I am never fasting again.
Steph Ss SO GLAD U MENTIONED THIS . Yes IF or total fasting IS NOT for everyone. Everyone needs to listen to his body as you did and as you found a more sustainable way to eat and keep healthy. Well done !
Yeah everyone is different. Intermittent fasting and eating all the right foods reversed my arrhythmia and palpitations from when i was eating unhealthy.
I have done IF for some time, but I fell off the wagon and now I can't get back on it. I struggle and fail daily. I normally plan to break fast at 12pm but end up getting really hungry around 10am (I am normally up at 5am). And it just goes downhill from there. Any ideas on what I could change? Improve on? Any methods or routines that work very well?
mmmollie27 take your first coffee at 10👌 walk as much as you can in the morning, take vitD, eat a protein(vegan)full lunch get some more daylight, fruit at 15: oatmeal with berries and banana before leaving work and then a large sallad with some small delicious topping after work out or at latest 19.00. If peckish have a fruit, roibos, ashwaghanda pills and a small peace of really dark 🍫 👌
if you slowly switch to a low carb diet over a few weeks your baseline insulin level will drop and you will be able to tap into stored body fat much easier. Fasting is a form of keotgenic diet. You run on ketones from animal fat (your stored fat). It takes a while to up regulate fat digesting enzymes and switch from a carb burning to fat burning metabolism. Many people haven’t gone a day without food. (Far from the norm over most of human history) with high insulin levels it's virtually impossible to access stored body fat and you will be hungry. I have a low carb diet for 5 days a week and fast for 48 hours each week. this is my third month and so far so good. Prior to this I was eating one meal a day (also low carb) for six months. Hunger will show up in waves. It will appear when you would normally eat then the desire will subside in a matter of minutes. You won’t be constantly hungry if you are fat adapted.
Intermittent fasting is super easy, just skip breakfast or dinner and you are magically eating 300 kcal less. For me it's way easier to skip a meal rather than eating small portions. When I have food in from of me, I can't stop myself.
Dark Flamingo Pontificates that’s what I have been doing for 5 years now! Twice a week Mon and Fri. 24hrs sometimes 36. Healed myself and I am in the best health of my life.
I knew a girl who did I guess it was considered a liquid fast for a few months. She was obese already. She did this fast with her doctor’s supervision too. She saw the doctor I think every week or so. The doctor had her on ensure and some weird smoothies (and not fruit and veggies smoothies, I think powders or something) 🤷🏻♀️. She did lose so much weight! I mean so so much! But then I recently saw a foto of her at a family event and unfortunately she gained all of it back, plus 3x more weight than what she was. I couldn’t believe it 😪.
I think it messes up your metabolism. Like your body learns to work with less calories. If you go back to normal you'll gain more than when beofe your fast. I can't remember exactly, but I remember reading a bit about when researching if biggest loser contestants gain their weight back. Surprisingly, a full day of working out is hard to fit into a normal day working a 9 to 5 which also contributed to regaining weight.
What is "normal" is the question. Instead of dieting and going back to "normal" it is best to change what normal means. Turn normal into very nutritious foods and make it a lifestyle.
Come on, Dr. Greger..you should know better than to call fasting a "starvation diet". 🙄 (Unless you were just mimicking what the research calls it?) Fasting is a centuries-old practice that induces autophagy, blunts appetite and burns fat *naturally* ... allowing your body to use fat as an energy source. It's *continuing* to go without food when there aren't sufficient fat stores in the body that results in starvation. That's when it's taken too far and can result in death as the body breaks down muscle, organs and bone. Also, certain people shouldn't fast, which I'm sure you already know. But for the average healthy person, fasting from one day to five days (per Dr. Michael Klaper), is incredibly healthy for you..and beyond that, even..and intermittent fasting is just as good for those who just want to create some space between feedings, yet still attain fasting benefits. Most people seem ignorant when it comes to fasting, and I've rolled my eyes at those who state that skipping a meal means you're starving yourself. 😂 But we're so conditioned to eat at every opportunity, that it's little wonder that people fear hunger and don't understand what it means to fast. 🙁
Is it safe? We know the scientific community can't say it is no matter what because of the liability. Most responsible people with knowledge will suggest it is only safe under medical supervision. Most people can't afford to be under medical supervision for their weight loss. One even created a way to cheat the effects by eating the bare minimum over a week or so. It is a good topic to resolve though and hopefully it is solved before too many people go too far. For myself I fast about an avg of 18 hrs per day. I feel fine but wonder if it is the best solution. I am not overweight but just want to be as healthy as possible.
to say that diets fail and people revert to previous body weight not only applies to intermittent fasting, but WFPBD as well. In my opinion, it is easier to convince someone to do a 16:8 fast than tell them to go on to a WFPBD. I understand the benefits of going vegan, but it's harder than the fasting regimens I get patients to do, at least to start their life choice on weight loss. Fasting should be done with guidance from your doctor, if suitable for you.
No calorie-deficit weight loss diet is sustainable. It doesn't need to be. The important thing is whether it's healthy not whether it's sustainable. Looking forward to you actually discussing whether it is healthy.
I guess if we starve ourselves, we can lose weigh. I think thats a good research topic for seventh grade. Does it really take a Phd to figure that out?
Korean subtitle (i am just korean student who is not in major of language neither english, even nutritional science. So may be there are some misunderstandings about video.) "몸무게를 줄이기 위한 단식의 장점 검증" 저는 칼로리 제한식에 대한 장점들에 대해 말해왔습니다 사실, 가장 좋은 칼로리 제한식은 칼로리르 전혀 섭취하지 않는 것입니다. 단식은 "다가올 거대한 최신 다이어트 유행"로 홍보되어 왔지만, 모세, 예수, 무함마드, 그리고 부처님 등에 의해 실행된 다양한 종교적인 전통과 함께 긴 역사를 가지고 있습니다. 1732년에 유명한 의사는, 아플 때까지 먹는 사람은 반드시 병이 나을 때까지 단식해야한다,라고 작성하였습니다. 오늘날, 7명중 1명의 미국성인들이 몸무게를 조절하는 방법들로서 몇몇 종류의 단식법을 이 조언을 받아들였다고 보고하였습니다. 의학 역사에서 단식을 통해 비만을 치료하는 사례보고들은 1세기 전까지 거슬러 올라갑니다. 1915년에, 2명의 하버드 의사들은 무례하게도 "2명의 비정상적으로 뚱뚱한 여성들은" 이 중 한명은 "진정한 돼지고기 저장소"라고 묘사하였습니다. 이들의 성공은 그들이 "현대의 굶기는 비만으로 고통받는 사람들의 무게를 줄이는데 완벽히 안전하고, 무해하며 그리고 효과적인 방법으로 구성되어 있다고" 결로내리게 하였습니다. 가장 오래된 단식 기록은, 1973년에 출판되었으며, 세계 기네스기록에 등재되었습니다. 이상적인 몸무게에 도달하기 위해서, 27살의 남성은 382일동안 중단 없이 단식하였으며, 276파운드(125.2kg)를 감량하고 그리고 그 상태를 거의 유지하였습니다. 그에게는 비타민과 그리고 미네랄 보충제가 주어져씅며, 그래서 그는 죽진 않았지만, 일년을 넘게 칼로리 공급이 없었습니다. 감사의 말에서, 연구자들은 그에게 그의 "훌륭한 협조 그리고 평범한 체격을 달성한다는 목표에 대한 변함없는 목적의식"에 감사하다고 하였습니다. 미국 공군의 최소한 100파운드 이상 과체중이고, 대부분 이 전의 식이요법으로는 무게를 줄일수 없었던, 20명 이상의 개인들에 대한 연구는, 최대 84일을 단식했습니다. 9명은 연구 도중 포기하였지만, 남아 있던 16명은 불확실하지만 성공적으로 40에서 100파운드 사이를 감랑하였습니다. 첫째 몇 일 동안은, 피실험자들은 4파운드 만큼 매일 감량한것으로 기록되었습니다. 몸이 적응하기 시작하면서 이는 대부분이 물의 무게였지만, 몇 주가 지난후 이들은 대부분 지방으로 하루에 1파운드 씩 감량하기 시작했습니다. 조사관들은 그들의 굶주림 프로그램을 "비만에 대한 극적이고 흥미로운 치료법"이라고 묘사했습니다. 당연히, 단 하나의 가장 성공적인 다이어트 방법은 -말그대로 음식을 먹지 않는 것- 또한 단 하나의 가장 유지하기 어려운 방법이기도 합니다. 질병 수준의 비만을 몇달 만에 치료할 수 있지만, 당신이 이 방법을 고수한다면 현실적으로 당신을 1년안에 죽일수 있는 다이어트 방법들에 어떤 것이 또 있을까요? 다이어트가 적용되지 않는 이유는, 바로 그 정의에 의한 것으로, 사람들이 다이어트 방법을 실행한 뒤, 다시 이것을 중단하기 때문입니다. 영구적인 몸무게 감량은 영구적인 라이프스타일의 변화를 통해서만 성취될 수 있습니다. 그러니까, 만약 당신이 그저 원래의 식습관으로 돌아가서 몸무게를 다시 찌운다면 단식하는 의미가 있을까요? 단식의 지지자들은 사람들의 자각과 동기부여의 재조정에 대한 심리학적인 장점을 언급합니다. 몇몇 개인들은 그들의 몸무게 감량이 다소 불가능하다는 믿음에 그들 스스로 이를 포기했습니다. 그들은 그들이 아마 어떤방법으로 "다르게 만들어"졌다고 그리고 그들이 무엇을 하던지간에 몸무게가 줄어들지 않는다고 생각할지도 모릅니다. 하지만 단식 중의 빠르고 명백한 몸무게 감량은 그들에게 충분히 커다란 식습관의 변화와 함께, 이것이 그저 가능할 뿐 아니라 필수적이라는 것을 증명합니다. 이러한 사기진작은 그들이 먹는 것을 다시 시작하였을 때 아마 더 나은 음식을 선택하도록 대담하게 만듭니다. 음식을 먹지 않는 것은 멈추어서 그들의 삶에서 음식의 역할에 대해 성찰을 하고, 그들이 음식에 휘둘리지 않고 그들이 음식의 통제권을 가지는 기회를 허락할지도 모릅니다. "아주 다루기 힘든 비만이 조절과 그리고 치료"라는 제목의 단식 연구에서, 어떤 환자의 성격이 "희망의 포기와 절망감으로부터, 유망한 미래에 관한 계획들 가득차 이에 대한 열망"들로 바뀌는 것으로 묘사되었습니다. 그녀는 그녀의 몸무게가 그녀의 자신의 힘만으로 조절되고 있다는 것을 깨달았습니다. 그들은 "이 고도로 지적인 사회복지사는 놀랍도록 유능한사람으로 돌아왔다고" 결론내렸습니다. 새롭게 알려진 연구에서 단식 이후에, 최소한 일시적이라도, 식전에 비교해 식후에 전체적인 식욕의 감소로 인해 더 건강히 먹는 것이 쉬워진다고 합니다. 심지어 단식중에도, 배고픔은 아마도 36시간 내에 사라지시 시작할것입니다. 그러니 사람들의 의학적 지식에 따르면 예외적일정도의 기간인 단식시간에 대한 오해에 도전하는 것은 야만적으로 보일지 모르지만, 실제로는, 이러한 몸무게 감소 방법을 놀라울정도로 비만환자들은 잘 견딥니다. 이는 이러한 종류의 출판된 시리즈들의 사례들에 대해 반복되는 주제로 보일지도 모릅니다. 이 영향력 있는 논문인, "최대 249일 동안 단식만을 통한 비만의 치료"에서 연구자들은 연구의 가장 놀라운 측면은 장기적인 단식이 잘된다는 것이라 언급했습니다. 그들의 모든 환자들은 과정 내내 명백히 "이구동성으로 건강이 좋아진 느낌을 언급했습니다," 몇몇 경우에서는 "노골적으로 행복"해했습니다. 단식이 "오직 세심한 의료적인 감독의 하에서만 처방되야만 한다"는 것이 필수적임에도, 그들은 "고도비만의 경우들에 대해서는 치료법의 한 선택이라고" 확신했습니다. 하루동안 단식하는 것은 사람들을 짜증나고, 기분이 안좋고 그리고 집중이 안되게 만들수 있지만, 몇일 이내에서는, 많은 이들이 명료함, 행복감, 그리고 기민하고- 심지어 행복함을 느끼는 것으로 보고되었습니다. 이것은 아마도 부분적으로 단식과 동반되는 엔돌핀의 상당한 증가로 인해 그런 것일 수도 있지만, 단식 하는 동안의 기분의 좋아짐은 음식을 찾기위한 동기부여로서 생존적응매카니즘의 발현으로 생각됩니다. 이러한 미래에 대한 긍정적인 관점은 체중감소의 장점을 유지하는데 필수적인 행동적인 변화를 쉽게할지도 모릅니다. 하지만 이게 일어나는 일의 전부일까요? 이것이 실제로 장기간 단식에서도 효과적일까요? 그리고 저는 당신이 이렇게 스쳐지나가는 제목을 보았을거라 확신합니다. 이게 심지어 안전하기도 할까? 이건 다음에 알아보죠.
The improved mood is partly due to stabilized blood sugar levels. Not to mention the improved mood and clarity observed by those on ketogenic diets. A diet that stabilizes blood sugar levels.
I like the notion of fasting, simply to break up bad eating patterns, if nothing else. As for sustainability, I see fasting as an intermittent disruption, just like running is. I can't run all the time, but certainly intermittently. If intermittent running is a "lifestyle" choice, so too with fasting. Be a runner or be an intermittent dieter. An "unsustainable" choice?
Day 9 of a water fast and feel great! Lots of energy and extremely clear mind. My longest fast is 21 days but starting a 22-day vegan challenge with my gf here, so just 10 this time. If you can fast 4 days, you can fast 40. It sounds hard but it's not at all. Ketosis is smooth sailing.
why go vegan? if you fast that long you are fat adapted running on ketones produced from animal fat (your fat stores) I’d just continue the good feelings running on ketones. Could even try an all meat diet. I broke a 7 day fast once eating medjool dates.. big mistake I was on the floor due to the fiber and sugar spike. I routinely break 3 day fasts with one lb of beef no issue.
So timely... I have been reevaluating my fasting practices and have some additional clarity about the direction I am heading in. Thanks Dr. Greger!!! 👏🏾👏🏾👏🏾
"Booda". My first 5-day fast had 3 days of detox, which resulted in headaches. Day 4, however, it all cleared up and I had stupendous energy. Day 5 had settled down and very clear head. I do 4-day fasts from time to time, should do one next week. That chart demonstrates a 50% increase during fasting. I'd rather a regime of plant-heavy diets. "Eat To Live" by Dr. Joel Fuhrman lays out all the groundwork for this. Lost 30 pounds in two months, while weekend "cheating" and drinking beer during all this. Hehe.
I find that fasting and intermittent fasting helps with my binge eating disorder and helps me not gain any more weight. I can go without food for 24 hours every single day and sometimes even 48 hours or more. When I do eat binge-eating episodes don`t occur cuz I only eat when accompanied since I`m completely unable to control my food intake when I eat alone. I almost feel like a normal person without an eating disorder when I force myself to fast for hours or days. Otherwise I`d be snacking on nuts, dates, fresh apples, tomatoes, rice, buckweat, oatmeal, garlic, kale etc. until I feel too stuffed to walk, gain a lot of weight and end up constantly criticizing my body. Fasting also reduces my hunger so that I don`t eat too fast when I finally eat my family dinner. So, for me personally fasting works very well.
That has been my experience as well. I have broken a life-long addiction to food by eating one nutritious meal a day. I quit eating all the bad foods. Discipline, will power, and getting the right nutrients is key.
@@TheWodeh Except I don`t have any addiction to food, but a mental disorder. I can binge on any food as long as its vegan. I quit most bad foods by just simply not eating them cuz my problem with food has nothing to do with the food itself. That`s why I binge on healthy foods when I don`t forbid myself to stay away from any food or even fruit tea. But I can snack on junk after dinner and eat just a little of it cuz I`m always accompanied by a person who can eat normally.
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'...in 1915 two Harvard docs indelicately described 2 extraordinarily fat women...one of whom was a veritable pork barrel' I lost it! Indelicately, indeed!
They still say these things to patients today. No surprise there, is it?
Agreed
Didn't know "veritable pork barrel" was considered scientific terminology 😂
Food industry frowns on fasting.
Giovanny De Jesus Not too happy with plants either.
@@dancindavey1515 big broccoli doesn't exist
That’s me 💯 %. While intermittent fasting I realised that I was sensitive to meat and dairy. Then started researching what I should eat when not fasting and ended up on this channel.
Nice! I think there's also a pallette reset. Once you're off the addictive foods like cheese, your body can more clearly signal it wants things like broccoli
Me too! After about 6 months of intermittent fasting, I ended up going vegan for 14 months, while still doing the fast. 4 Years later, I rarely eat meat and dairy.
Christopher Mahon yes that's exactly what happened to me but I knew about dr. Greger earlier.
I found out that I'm exceptionally sensitive to saturated fat and milk products. I'm not a vegan but I'm 95% reduced and I feel a lot better
👍
Good for you!
I went to a fasting clinic in Germany. The national health insurance pays for it and it is quite common there. Wish the rest of the world would jump onboard with this already.
Me and my husband lost a combined 230+ lbs doing fasting (not intermittent, days of fasting in a row). The euphoria is real. I have kept the lbs off for two years, only gaining some back because I am wanting to get pregnant. The best part is that my husband no longer snores!
How many days per week did you fast?
Fasting videos incoming!
Question Red Pill: I’m vegan and I also do a 18/6 intermittent fast daily. My cholesterol numbers actually have gone up and I don’t know why. I’ve lost weight and body fat which is a good thing. What would cause a cholesterol spike from fasting?
Patrick Pierre, Jr. what’s your diet like and what are your sources of sat fat, and frequency in diet? Yes fasting + weight loss COULD have that effect but usually you see the opposite
@@Runpierre have you done a genetics test? Heredity can be a source of high cholesterol. Physical activity is key as well. Peace.
@@Runpierre When you do fasting you lower insulin which puts into a state called ketosis. Durings ketosis your cell burns fat for energy and guess what, stored fat contains cholesterol and when you burn your stored fat, the cholesterol releases and you get a cholesterol spike. This is a normal thing when you lose weight. Usually people who eat to much fat get high cholesterol, but if you lose weight and still get high cholesterol then It's quite obvious. I wouldn't worry yet, it will eventually go down but if it doesn't then you should look at other things.
1. "Lack of insulin or thyroid hormone increases the
blood cholesterol concentration, whereas excess thyroid hormone decreases the concentration. These effects are probably caused mainly by changes in the degree of activation of specific enzymes responsible for the metabolism of lipid substances". -Textbook of medical physiology
2. "Insulin Deficiency Increases Plasma Cholesterol and Phospholipid Concentrations. The excess of fatty acids in the plasma associated with insulin deficiency also promotes liver conversion of some of the fatty acids into phospholipids and cholesterol, two of the major products of fat metabolism. These two substances, along with excess triglycerides formed at the same time in the liver, are then discharged into the blood in the
lipoproteins". -Textbook of medical physiology
@@Runpierre oils, saturated fats, coconut, processed foods...
I used to be sick so frequently that I decided to replicate a study on mice which the researchers said rebuilt the immune system (MICE being the key word here but I was sick so often I didn't care). Essentially water fast 2-3 days once a month for 6 months. I did that, and it seems to have worked. I went from sick 10+ times per year to 1-2 times per year. I think that was 4-5 years ago now. I'm hoping those studies will be covered in future videos.
You’re talking about Valter Longo’s work. He’s a researcher out of USC. Exciting stuff!
*"We'll find out -> next"
*
Grrrrrr! Dr. Greger is such a TEASE!!!!
...a nutritional cliffhanger!! AHHHH!!
hahahaha 😆
Fasting vs intermittent fasting. 2 different things. Don't conflate the 2 to bash IF
I would like to know about the autophagy side of fasting. Too many videos out there about it I don't trust
If you want to know about autophagy there are better sources e.g. Peter Attia, etc than Gregor who is a generalist.
Well watch the video of the man who won the Nobel prize for his study of autophagy
Then you should look up Yoshinori Ohsumi who won the Nobel Prize for Autophagy or Dr Valter Longo. They both have published work on Autophagy, the later in particular with age related illnesses and autophagy, ie cancer, diabetes... Etc he was a Nobel nominee in the same year.
Ooh and Dr Rhonda Patrick if you want the cutting edge science or scientistists working on the various areas of epigenetics within the biohacking community.
In terms of authority, It's still very much alot of guess work in many regards, but what is known, and what has been studied and published puts Valter at the top of the heap, and Rhonda as the woman in the know.
Selma Cat agree. Rhonda Patrick is a great source herself and she interviews and posts them on TH-cam interviews with people like Longo, and other experts on cutting edge topics.
Yes, I'm quite familiar and appreciate Drs. Patrick, Attia and SInclair and their views about aging/fasting.
Need to check out that Nobel prize winner.
Currently on 7 hours daily feeding window and 40 hour bi weekly water fast
I hope you go into more detail in your video about the effects of fasting for men vrs. women. As far as my understand goes, a lot of studies have researched men on fasting diets but not women. And as such, at this point we don't know the effects that fasting can have on women's hormones, especially in non-obese/ healthy women. From my own personal experience and bias ( as a non-obese woman) stupid enough to think water fasting would have beneficial health benefits, I found the process to be far more damaging to my body than I was led to believe. It took months for my body and hormones to normalize afterwords.
I agree with you. Same thing happened to me.
How long did you fast for?
I alternate day fast as a lifestyle - eating on Tuesday, Thursday and Saturday only, and fasting Monday, Wednesday, Friday, and Sunday.
Have been doing it for a few months now and love how I feel - much more clear headed, more stamina and strength, and an overall sense of well being. Food tastes much better when I do eat, and I naturally gravitate toward nutritionally dense foods without even trying. Other favorable side effects are weight loss, and no more bloating. So that’s been my experience so far.
Update, please. Thanks.
I still live this lifestyle and feel really healthy. I generally fast 2 to 3 days per wk, and eat a whole food low carb diet, minus most grains except (occasional small amounts of quinoa.) I have done 2 or 3 extended fasts in the last 2 yrs that were 2 and 3 weeks long which works for me but I wouldn’t necessarily advise others to attempt without medical supervision.
I haven’t been to or needed a see a doctor in over 20 plus yrs. from intuitively following my guidance and living this way.
Intermittent fasting has become another lifestyle choice, along with Vegan. Some days I cut the fast early, some days I will eat later, but generally I stick inside the 16:8.
I typically consume 1,600-2,000kcal with regular exercise and my weight will fluctuate between 152-156lbs. Gives me a healthy baseline and an easy template to work with if I want to built strength or focus primary on endurance.
It was amazing to see that the weight was under my control with focus on the habits of eating. Going vegan 6 years ago, I had this idea I could eat whatever I wanted, and weighed ~ 165-170lbs. Since then it has been a refining process
lol calories
Yass been waiting for this video to drop
Hi please can you do a critical review of the 'The Game Changers' Netflix Vegan documentary by James Cameron and Arnold Schwarzenegger?
You're Right but... I believe Dr G consulted on the movie, he’s named in the credits, which I was very happy to see!
As much fun as that would be I don't think that it could be finished in 5 minutes. Also, he definitely was consulted for the movie.
@@KM-fv9ll awesome. 😍
www.plantbasednews.org/culture/dr-greger-game-changers-best-documentary-evidence-based-eating
@@sO_RoNerY Nothing to say then
pls stop making weird noises arrrr uhhhhhhh so annoying
israr asif don’t watch video 🤷🏾♂️ leave
For me, intermittent fasting is not a diet, but a lifestyle.
For me intermittent fasting isn't fasting, it's restricted eating. Over 24 hours is a fast.
TheSwoleBroscientist Hippies love plant based diet. Plant based toking also. (Did you know millenial generation is modern day hippy?).
I agree. IF is not only sustainable but preferable. I for one will never go back to 3 meals a day!
When does the next one come out? Cant wait
Here's what intermittent fasting has done for us:
Myself- 73 lbs in 5 months
My Mom- 9 lbs in 6 weeks
My Twin Sister - 17 lbs in 8 weeks
my mom and sister just started at the beginning of the year in January,it doesn't happen overnight, but stay consistent and it will happen
I just had my first “I can’t wait for the next episode” moment on TH-cam. C’mon man! Who shot JR? Who did Sam call on Cheers? Did Riker kill Borg Picard? This video is officially in my top ten of season cliffhangers.
"We'll find out......... NEXT!" 😳
I am a fan of intermittend fasting.
why do people need a gimmick? just eat nothing but plants. maybe eat less plants if you want too lose a few. you will lose weight. no need to put your body through the dangers of starvation.
It's not starvation, it's fasting, particularly if you have literally dozens or hundreds of pounds or Kilos of energy stored as fat in your body.
fasting is a permanent lifestyle. not eating on Sundays isn't that hard. the biggest danger you need to watch out for is not getting enough salt during your fast, which is why most proponents of it will tell you to create an electrolyte mix that you drink to keep your body functioning properly.
Is it possible to make these videos as part of a playlist, as to keep track of the “next” video?
A month after the series demonizing ketosis, a series of studies showing the benefits of fasting. Don’t people here know that fasting induced ketosis?
Yes, but I think the point of the other videos were to talk about the keto diet and staying on it long term and thinking that it is a healthy and good diet for life.
(Edit): I forgot to include this the first time, but it's also not necessarily associated with ketosis. You can do intermittent fasting without carb restriction and that would cause you to get kicked out of ketosis every day when you eat. I'd like to read the studies and see if the diets they ate in the eating window were carb restricted or not.
They don't want to hear it.
@IAM REAL When you fast, you are on a high fat diet: you're eating the fat from your own body. The point of ketosis is to burn fat.
@@swissladydriver8980 .... you eat your OWN fat. Not the fats from sources that are unhealthy. It is different from ketogenic diets.
Aside from the life style choice issue, I do have concerns that fasting will screw up your system from lack of nutrients and messed up biota. Check out the responses to the Quora question "What's the effect of prolonged fasting in gut flora?"
There is information out there. You can rebuild your biome but you have to be careful during refeeding. You need to have a plan and if you're a novice, you need to have supervision. This depends on the length of your fast though. I went 15 days and allowed 15 to start to rebuild and the following days were used to reintroduce certain processed things.
You also don't lack nutrients and if you're afraid of that, supplement. May not be a "true" fast but you'll still get the benefits.
Your body is made to handle a fast no worries
I need to start fasting more
Fasting is used also by animals when they are sick and injured.
@I like Potatoes Wtf? Animals *do* fast when sick or injured! What does being vegan have to do with this *fact* ? You're trolling! Bye-bye! 🤣
You make it sound like a conneus choice.
@@garethbaus5471 it's a built-in instinct for most animal in the wild.
@@ahmrou82 including humans, I was just comenting on how your phrasing appeared to suggest that the avoidence of food was a deliberate choice.
Please address the *health benefits* of water-only fasting, rather than fasting for weight loss. Thanks!
👍
There we're multiple fasting clinics in US in 50s-60s. All gone now. Why? Because people were getting better there. Patients we're losing weight and healing as a side effect
conspiracy much? if they are gone its because people rejected them.
@@vhehn Conspiracy right. Don't you know who finances medical schools? That after polio vaccine was invented huge polio industry went bankrupt literally overnight? That there is no revenue in healing? That holistic doctors are being murdered in the US? As for the clinic, my friend undergoes supervised fasting every year. Not in the US though. I do it on my own as I don't trust doctors. All these are facts btw
NPC is right.
Fun fact... Fasts as short as 24 hours are ketogenic. Running on ketones from animal fat (your stored fat)
Good job promoting eating disorder behaviour
It's very safe if you're not on meds, and safe under supervision if you are.
@paul w No doubt prescription meds are not safe. Natural meds are much safer. So many people are on prescription meds and many want to fast when they realize the meds aren't healing. Check out Super Juice Me documentary if you haven't seen it. Very good!
Have you looked into breatharianism? It seems crazy but I have witnessed it.
Fasting is very dangerous for cats, who can easily develop fatty liver disease as a result.
Random
I hope cats don't watch this video!
@@stephss You are a bit random, aren't you!
@@halodave Um...my comment was directed at their humans, you dope.
@@DinarAndFriends so a diet dangerous to cats is somehow dangerous to humans?
This is interesting stuff and I enjoy all of these videos!
As far as the euphoria in fasting, it might help explain the 'hook' in the mirror side of obesity - anorexia eating disorders. Eating disorders have, of course, a starting point with the perception of food, eating and body image coupled with the endorphins that can contribute to underlying compulsive/obsessive eating issues. That is a whole other discussion. I think where I'm actually going here is that it is important to mention and address all of the eating disorders. Obesity related eating disorders and Anorexia eating disorders are both very damaging to the body in a functional and nutritional context. Unfortunately, one is shamed and the other is praised.
PS Fasting does work for a specific group. I have fasted and it is helpful but I get the diet boomerang effect if I'm not focused 100% after I have lost the weight. All the years of diets and such I just never saw that boomerang coming. To this day I'm amazed at the consistent pattern. Even this last shift in lifestyle change, as I have gone over to whole food plant based diet, I have to use lots of awareness and mindfulness. I lost 40 lbs but have regained 15 lbs. This time, at least, I saw the boomerang coming back but still felt helpless to stop it. I found it is quite easy to regain weight on a whole food plant based diet...
It's not about the food, it's about how I act and react to food.
as someone who battled eating disorders my entire life, I agree.
@HOPE and PEACE Truth
The word breakfast
Is BREAK FAST.
A mini daily fast BEFORE breakfast may be to not eat between the hours of lets say 12AM and 6AM
or maybe 11PM and 7AM you choose..
I find it helps to control my appetite when I know I KNOW
I have something to
LOOK FORWARD TO.
If it wasnt for fasting, i doubt i would be on a whole food plant based diet. Yeah fasting is temporary, but it helps reset the palatte somewhat, and that helps eating previously less favorable taste to plant foods, especially greens, much more tolorable.
IAM REAL Fat loss is much faster, atophogy and apoptosis are positive effects of fasting.
Man you are so careful about what words and subject you avoid. No mention of the fasting reducing insulin/blood sugar levels. No mention of the body producing and using more ketones during a fast. A bit too keto I suppose. ...
Please rewatch the video and note this time around that this was an overview of the history of fasting research for obesity treatment done before these other effects were established.
Lmao veritable pork barrel, wow
Thanks
You did not differentiate between types of fasting.
I used diet alone to get down to within about 20 lbs of my bmi normal weight. I couldn't seem to make any more progress until I tried fasting one day a week and I was down to bmi normal within about 3 weeks to a month. I've kept if off just fine without doing any more except one time a partial fast of skipping breakfast and supper. It definitely helped me get control of my hunger. That and getting all the sugar, fake sugar, etc out of my diet. I can easily wait an extra few hours for my scheduled meal now sometimes going 8 hours between meals.
I'm 47 hours into a 72 hour fast and I accidentally tasted a sauce that contains honey. Will I no longer go into autophagy, cell repair, and produce growth hormone? Do I have to start over?
I hope these videos do more than just "debunk" fasting. Processes like autophagy confer incredibly important benefits that can't be overlooked.
I understand your skepticism. Fasts are similar to keotgenic diets. You run on ketones from animal fat (your stored body fat). Doesn’t really tow the party line with the diehard vegan crowd.
The Fasting Fatman (he has a YT channel) is currently on his second extended water fast. His values don’t align with most on this channel (he tried and like the carnivore diet during a break from full fasting, for example), but his resolve is pretty amazing.
I like the content of this publisher a lot - but the narrators speaking style and over dramatization is incredibly annoying and completely unnecessary. A major detractor from an otherwise excellent information. Too bad. ☹️☹️
Does fasting increase hyper acidity in stomach?
Your comments around the 4:46 mark make it sound as if you don´t believe a portion of humanity has a predisposition to insulin resistance and obesity, which is then triggered by environment and culture. That they think they ´don´t respond to the principals of physics.´ Surely you recognize genetic factors as part of the obesity problem. The pre-disposition can be overcome, but one is a heck of a lot better off if one doesn´t have it to begin with. You´ve read twin studies no doubt.
LDS”Mormons” fast one a month for 24hrs, no food, no water. They have been doing it for over a 100 years with no problems.
I did a 30 day fast 2 years ago. Was amazing :)
Now I am on the daily dozen, so good :)
Did you rid yourself of any chronic issues on the fast?
I did 15 days and am now losing weight on a whole foods plant based diet but had no results on the same diet before
I did a 10 day juice fast. I didn’t do for weight loss though. But I did lose a few pounds of course. I did feel good though, my 10 day juice fast did help me go vegan afterwards as I had a hard time giving up habits such as dairy and eggs. But my body never wants to do a fast again, not even for a weekend Jajajaja. ✌🏼🌱
@@lukeweaver9287 It got rid of a cough I had for over a year.
What does fasting do to muscle mass & metabolic rate?
amywjn it does not affect it in any negative way.
Thanks, I just do not want to mess up my decent metabolic rate to get rid 7lbs of stubborn fat. I’m chomping at the bit for the next video, which is what I may have to do to get through a fast. “chomp on a bit” hee hee 😜 sorry you had to read that.
Well, this will also promote disordered eating in non-overweight people. Plus, most people refuse to go to a doctor for "simple" issues like weight loss.
@@Yayyyyyyyyyy Fasting can still kill you.
But I mainly meant that vulnerable people, especially teens in the pro-ana and mia forums, will use this video as an excuse to starve themselves without professional monitoring and without being obese or overweight.
All the other information you can find on long fasts seems dubious and without studies, but Dr. Greger makes good and well-supported points pro fasting.
If the other video debunks all this, it will simply not be shared on the eating disorder platforms or will be ignored by people that really want to lose a pound a day.
(Plus, most people won't manage to fast longer than 3 days and therefore won't really get the benefits and will just starve the good bacteria in their gut, making being healthy even harder.)
Some people will always misinterpret anything you say. It's better to get the information or there for the masses than to be afraid that a few percent will do it wrong.
@@WeighedWilson Frankly, I think most people will do it wrong.
If the next video were mainly about the dangers and such, including refeeding syndrome, I would have preferred them to be in one video.
Currently, someone who wants to fast at home, would just not eat, occasionally drink water, and maybe take a multimineral+vitamin solution once in a while. Barely moving and not monitoring anything besides weight.
It's dangerous and a little warning might deter people.
If something is strictly for obese patients as a form of last resort, it shouldn't be presented like it's something somewhat easy, healthy and great you, BMI of 22, could technically try at home.
I like this channel and so far it did an okay job at pushing people away from bad fad diets like keto. Though, this video might hurt people more than butter in their coffee.
i guess people should not be allowed to have knives in their kitchen, because then some people would use that as an excuse to kill themselves. "the world is stupid, except for me, therefore everything requires training wheels and knee pads"
@@HummusPizza You can formulate information in a way that doesn't promote starving yourself
I aspire to an existence of "exceptional usefulness" myself, ha-ha! This was a real eye-opener; hope there are more assessments of recent fasting research upcoming. TFP!
Dont stop eating, think of the poor big corporations that wont get the trillions of dollars and the CEOs who wont be able to buy their 20th mansion and jet.
Could you talk about taurine?
I use to intermittent fast, then I had heart problems (arrhythmia and palpitations) and my metabolism tanked so I gained twice as fast. Now I eat dense low caloric foods, and exercise. When I use to fast the brain fog from the lack of glucose was so impactful that I would have serious memory problems, and was so low energy that I would nap, non stop during the day. Unless I was having seizures, or stranded somewhere, I am never fasting again.
Steph Ss SO GLAD U MENTIONED THIS . Yes IF or total fasting IS NOT for everyone. Everyone needs to listen to his body as you did and as you found a more sustainable way to eat and keep healthy. Well done !
Yeah everyone is different. Intermittent fasting and eating all the right foods reversed my arrhythmia and palpitations from when i was eating unhealthy.
Dont split up the video :( :( :(
Awesome
I love fasting except it made gallstones worse
I have done IF for some time, but I fell off the wagon and now I can't get back on it. I struggle and fail daily. I normally plan to break fast at 12pm but end up getting really hungry around 10am (I am normally up at 5am). And it just goes downhill from there.
Any ideas on what I could change? Improve on? Any methods or routines that work very well?
mmmollie27 take your first coffee at 10👌 walk as much as you can in the morning, take vitD, eat a protein(vegan)full lunch get some more daylight, fruit at 15: oatmeal with berries and banana before leaving work and then a large sallad with some small delicious topping after work out or at latest 19.00. If peckish have a fruit, roibos, ashwaghanda pills and a small peace of really dark 🍫 👌
if you slowly switch to a low carb diet over a few weeks your baseline insulin level will drop and you will be able to tap into stored body fat much easier. Fasting is a form of keotgenic diet. You run on ketones from animal fat (your stored fat). It takes a while to up regulate fat digesting enzymes and switch from a carb burning to fat burning metabolism. Many people haven’t gone a day without food. (Far from the norm over most of human history) with high insulin levels it's virtually impossible to access stored body fat and you will be hungry. I have a low carb diet for 5 days a week and fast for 48 hours each week. this is my third month and so far so good. Prior to this I was eating one meal a day (also low carb) for six months. Hunger will show up in waves. It will appear when you would normally eat then the desire will subside in a matter of minutes. You won’t be constantly hungry if you are fat adapted.
Fast-inating
CANT WAIT FOR THE NEXT VIDEO
Intermittent fasting is super easy, just skip breakfast or dinner and you are magically eating 300 kcal less. For me it's way easier to skip a meal rather than eating small portions. When I have food in from of me, I can't stop myself.
That's awesome. I'm happy that you found something that works well for you!
Exactly the same for me!!
Same here.
A veritable pork barrel?!! Hahaaaa this fuckin' guy
How do people feel about fasting once or twice a week?
Dark Flamingo Pontificates that’s what I have been doing for 5 years now! Twice a week Mon and Fri. 24hrs sometimes 36. Healed myself and I am in the best health of my life.
@@thomaskeets3194 agreed. i fast 48 hours a week and the remaining 5 days a week ketogenic 2 meals in the day
Chad I’m doing keto too!
4 day water-only fast every 6 weeks.
Damn cliffhanger
I knew a girl who did I guess it was considered a liquid fast for a few months. She was obese already. She did this fast with her doctor’s supervision too. She saw the doctor I think every week or so. The doctor had her on ensure and some weird smoothies (and not fruit and veggies smoothies, I think powders or something) 🤷🏻♀️. She did lose so much weight! I mean so so much! But then I recently saw a foto of her at a family event and unfortunately she gained all of it back, plus 3x more weight than what she was. I couldn’t believe it 😪.
I think it messes up your metabolism. Like your body learns to work with less calories. If you go back to normal you'll gain more than when beofe your fast. I can't remember exactly, but I remember reading a bit about when researching if biggest loser contestants gain their weight back.
Surprisingly, a full day of working out is hard to fit into a normal day working a 9 to 5 which also contributed to regaining weight.
What is "normal" is the question. Instead of dieting and going back to "normal" it is best to change what normal means. Turn normal into very nutritious foods and make it a lifestyle.
Come on, Dr. Greger..you should know better than to call fasting a "starvation diet". 🙄 (Unless you were just mimicking what the research calls it?) Fasting is a centuries-old practice that induces autophagy, blunts appetite and burns fat *naturally* ... allowing your body to use fat as an energy source. It's *continuing* to go without food when there aren't sufficient fat stores in the body that results in starvation. That's when it's taken too far and can result in death as the body breaks down muscle, organs and bone. Also, certain people shouldn't fast, which I'm sure you already know. But for the average healthy person, fasting from one day to five days (per Dr. Michael Klaper), is incredibly healthy for you..and beyond that, even..and intermittent fasting is just as good for those who just want to create some space between feedings, yet still attain fasting benefits. Most people seem ignorant when it comes to fasting, and I've rolled my eyes at those who state that skipping a meal means you're starving yourself. 😂 But we're so conditioned to eat at every opportunity, that it's little wonder that people fear hunger and don't understand what it means to fast. 🙁
Greg doucette screaming right now
please can you link all articles you take as a reference? i would like to read the full studies...
If you go to his website he has links to all of them under his video.
FINALLLY!! Drag your feet for years Mike, SERIOUSLY!!!! BOUT DANG TIME YO!
The best
Is it safe? We know the scientific community can't say it is no matter what because of the liability. Most responsible people with knowledge will suggest it is only safe under medical supervision. Most people can't afford to be under medical supervision for their weight loss. One even created a way to cheat the effects by eating the bare minimum over a week or so. It is a good topic to resolve though and hopefully it is solved before too many people go too far. For myself I fast about an avg of 18 hrs per day. I feel fine but wonder if it is the best solution. I am not overweight but just want to be as healthy as possible.
From my experience. Fasting for 12 /16 hours helped me loose weight
Fasting for 24 hours i noticed my stomach had more acid . Gave me bloat and reflux
Motion graphics on point 👌
to say that diets fail and people revert to previous body weight not only applies to intermittent fasting, but WFPBD as well. In my opinion, it is easier to convince someone to do a 16:8 fast than tell them to go on to a WFPBD. I understand the benefits of going vegan, but it's harder than the fasting regimens I get patients to do, at least to start their life choice on weight loss. Fasting should be done with guidance from your doctor, if suitable for you.
No calorie-deficit weight loss diet is sustainable. It doesn't need to be. The important thing is whether it's healthy not whether it's sustainable. Looking forward to you actually discussing whether it is healthy.
Please do a video on dry fasting.
I guess if we starve ourselves, we can lose weigh. I think thats a good research topic for seventh grade. Does it really take a Phd to figure that out?
OH GOD COME ON!!!!!!!!!!!!! :)
Korean subtitle
(i am just korean student who is not in major of language neither english, even nutritional science. So may be there are some misunderstandings about video.)
"몸무게를 줄이기 위한 단식의 장점 검증"
저는 칼로리 제한식에 대한 장점들에 대해 말해왔습니다
사실, 가장 좋은 칼로리 제한식은 칼로리르 전혀 섭취하지 않는 것입니다.
단식은 "다가올 거대한 최신 다이어트 유행"로 홍보되어 왔지만, 모세, 예수, 무함마드, 그리고 부처님 등에 의해
실행된 다양한 종교적인 전통과 함께 긴 역사를 가지고 있습니다.
1732년에 유명한 의사는, 아플 때까지 먹는 사람은 반드시 병이 나을 때까지 단식해야한다,라고 작성하였습니다.
오늘날, 7명중 1명의 미국성인들이 몸무게를 조절하는 방법들로서 몇몇 종류의 단식법을 이 조언을 받아들였다고 보고하였습니다.
의학 역사에서 단식을 통해 비만을 치료하는 사례보고들은 1세기 전까지 거슬러 올라갑니다.
1915년에, 2명의 하버드 의사들은 무례하게도 "2명의 비정상적으로 뚱뚱한 여성들은"
이 중 한명은 "진정한 돼지고기 저장소"라고 묘사하였습니다.
이들의 성공은 그들이 "현대의 굶기는 비만으로 고통받는 사람들의 무게를 줄이는데 완벽히 안전하고,
무해하며 그리고 효과적인 방법으로 구성되어 있다고" 결로내리게 하였습니다.
가장 오래된 단식 기록은, 1973년에 출판되었으며, 세계 기네스기록에 등재되었습니다.
이상적인 몸무게에 도달하기 위해서, 27살의 남성은 382일동안 중단 없이 단식하였으며,
276파운드(125.2kg)를 감량하고 그리고 그 상태를 거의 유지하였습니다.
그에게는 비타민과 그리고 미네랄 보충제가 주어져씅며, 그래서 그는 죽진 않았지만, 일년을 넘게 칼로리 공급이 없었습니다.
감사의 말에서, 연구자들은 그에게 그의 "훌륭한 협조 그리고 평범한 체격을 달성한다는 목표에 대한 변함없는 목적의식"에 감사하다고 하였습니다.
미국 공군의 최소한 100파운드 이상 과체중이고, 대부분 이 전의 식이요법으로는 무게를 줄일수 없었던,
20명 이상의 개인들에 대한 연구는, 최대 84일을 단식했습니다. 9명은 연구 도중 포기하였지만, 남아 있던 16명은
불확실하지만 성공적으로 40에서 100파운드 사이를 감랑하였습니다.
첫째 몇 일 동안은, 피실험자들은 4파운드 만큼 매일 감량한것으로 기록되었습니다.
몸이 적응하기 시작하면서 이는 대부분이 물의 무게였지만, 몇 주가 지난후 이들은
대부분 지방으로 하루에 1파운드 씩 감량하기 시작했습니다.
조사관들은 그들의 굶주림 프로그램을 "비만에 대한 극적이고 흥미로운 치료법"이라고 묘사했습니다.
당연히, 단 하나의 가장 성공적인 다이어트 방법은 -말그대로 음식을 먹지 않는 것- 또한
단 하나의 가장 유지하기 어려운 방법이기도 합니다.
질병 수준의 비만을 몇달 만에 치료할 수 있지만, 당신이 이 방법을 고수한다면 현실적으로 당신을 1년안에
죽일수 있는 다이어트 방법들에 어떤 것이 또 있을까요?
다이어트가 적용되지 않는 이유는, 바로 그 정의에 의한 것으로, 사람들이 다이어트 방법을 실행한 뒤, 다시 이것을
중단하기 때문입니다.
영구적인 몸무게 감량은 영구적인 라이프스타일의 변화를 통해서만 성취될 수 있습니다.
그러니까, 만약 당신이 그저 원래의 식습관으로 돌아가서 몸무게를 다시 찌운다면 단식하는 의미가
있을까요?
단식의 지지자들은 사람들의 자각과 동기부여의 재조정에 대한 심리학적인 장점을 언급합니다.
몇몇 개인들은 그들의 몸무게 감량이 다소 불가능하다는 믿음에 그들 스스로 이를 포기했습니다.
그들은 그들이 아마 어떤방법으로 "다르게 만들어"졌다고 그리고 그들이 무엇을 하던지간에 몸무게가 줄어들지
않는다고 생각할지도 모릅니다.
하지만 단식 중의 빠르고 명백한 몸무게 감량은 그들에게 충분히 커다란 식습관의 변화와 함께, 이것이 그저 가능할 뿐
아니라 필수적이라는 것을 증명합니다.
이러한 사기진작은 그들이 먹는 것을 다시 시작하였을 때 아마 더 나은 음식을 선택하도록 대담하게 만듭니다.
음식을 먹지 않는 것은 멈추어서 그들의 삶에서 음식의 역할에 대해 성찰을 하고,
그들이 음식에 휘둘리지 않고 그들이 음식의 통제권을 가지는 기회를 허락할지도 모릅니다.
"아주 다루기 힘든 비만이 조절과 그리고 치료"라는 제목의 단식 연구에서, 어떤 환자의 성격이
"희망의 포기와 절망감으로부터, 유망한 미래에 관한 계획들 가득차 이에 대한 열망"들로 바뀌는 것으로 묘사되었습니다.
그녀는 그녀의 몸무게가 그녀의 자신의 힘만으로 조절되고 있다는 것을 깨달았습니다.
그들은 "이 고도로 지적인 사회복지사는 놀랍도록 유능한사람으로 돌아왔다고" 결론내렸습니다.
새롭게 알려진 연구에서 단식 이후에, 최소한 일시적이라도, 식전에 비교해 식후에 전체적인 식욕의 감소로 인해
더 건강히 먹는 것이 쉬워진다고 합니다.
심지어 단식중에도, 배고픔은 아마도 36시간 내에 사라지시 시작할것입니다.
그러니 사람들의 의학적 지식에 따르면 예외적일정도의 기간인 단식시간에 대한 오해에 도전하는 것은
야만적으로 보일지 모르지만, 실제로는, 이러한 몸무게 감소 방법을 놀라울정도로 비만환자들은 잘 견딥니다.
이는 이러한 종류의 출판된 시리즈들의 사례들에 대해 반복되는 주제로 보일지도 모릅니다.
이 영향력 있는 논문인, "최대 249일 동안 단식만을 통한 비만의 치료"에서 연구자들은 연구의 가장 놀라운 측면은
장기적인 단식이 잘된다는 것이라 언급했습니다.
그들의 모든 환자들은 과정 내내 명백히 "이구동성으로 건강이 좋아진 느낌을 언급했습니다,"
몇몇 경우에서는 "노골적으로 행복"해했습니다.
단식이 "오직 세심한 의료적인 감독의 하에서만 처방되야만 한다"는 것이 필수적임에도,
그들은 "고도비만의 경우들에 대해서는 치료법의 한 선택이라고" 확신했습니다.
하루동안 단식하는 것은 사람들을 짜증나고, 기분이 안좋고 그리고 집중이 안되게 만들수 있지만,
몇일 이내에서는, 많은 이들이 명료함, 행복감, 그리고 기민하고- 심지어 행복함을 느끼는 것으로 보고되었습니다.
이것은 아마도 부분적으로 단식과 동반되는 엔돌핀의 상당한 증가로 인해 그런 것일 수도 있지만,
단식 하는 동안의 기분의 좋아짐은 음식을 찾기위한 동기부여로서 생존적응매카니즘의 발현으로 생각됩니다.
이러한 미래에 대한 긍정적인 관점은 체중감소의 장점을 유지하는데 필수적인 행동적인 변화를 쉽게할지도 모릅니다.
하지만 이게 일어나는 일의 전부일까요?
이것이 실제로 장기간 단식에서도 효과적일까요?
그리고 저는 당신이 이렇게 스쳐지나가는 제목을 보았을거라 확신합니다.
이게 심지어 안전하기도 할까?
이건 다음에 알아보죠.
The improved mood is partly due to stabilized blood sugar levels.
Not to mention the improved mood and clarity observed by those on ketogenic diets. A diet that stabilizes blood sugar levels.
I like the notion of fasting, simply to break up bad eating patterns, if nothing else. As for sustainability, I see fasting as an intermittent disruption, just like running is. I can't run all the time, but certainly intermittently. If intermittent running is a "lifestyle" choice, so too with fasting. Be a runner or be an intermittent dieter. An "unsustainable" choice?
when are you in berlin dr gregor?
Love it!♥️
Thanks Dr G 🙏🤗
Everyone celebrating? I am sure he blows up fasting in next video🤦♂️
Thanks Dr. Greger.
Fasting during certain times or all day with just water- what kind of fast?
Day 9 of a water fast and feel great! Lots of energy and extremely clear mind.
My longest fast is 21 days but starting a 22-day vegan challenge with my gf here, so just 10 this time.
If you can fast 4 days, you can fast 40.
It sounds hard but it's not at all. Ketosis is smooth sailing.
why go vegan? if you fast that long you are fat adapted running on ketones produced from animal fat (your fat stores) I’d just continue the good feelings running on ketones. Could
even try an all meat diet. I broke a 7 day fast once eating medjool dates.. big mistake I was on the floor due to the fiber and sugar spike. I routinely break 3 day fasts with one lb of beef no issue.
Great post Dr.!
So timely... I have been reevaluating my fasting practices and have some additional clarity about the direction I am heading in. Thanks Dr. Greger!!! 👏🏾👏🏾👏🏾
"Booda". My first 5-day fast had 3 days of detox, which resulted in headaches. Day 4, however, it all cleared up and I had stupendous energy. Day 5 had settled down and very clear head. I do 4-day fasts from time to time, should do one next week. That chart demonstrates a 50% increase during fasting. I'd rather a regime of plant-heavy diets. "Eat To Live" by Dr. Joel Fuhrman lays out all the groundwork for this. Lost 30 pounds in two months, while weekend "cheating" and drinking beer during all this. Hehe.
I eat one nutritious meal daily and water-only fast for 4 days every 6 weeks.
1966 seems to had been the year for fasting study conclusions. Great Work!!
People that are overweight don't fast to lose weight !
so fasting is the gateway drug to a better life
Add shilajit to a fast for minerals
I find that fasting and intermittent fasting helps with my binge eating disorder and helps me not gain any more weight. I can go without food for 24 hours every single day and sometimes even 48 hours or more. When I do eat binge-eating episodes don`t occur cuz I only eat when accompanied since I`m completely unable to control my food intake when I eat alone. I almost feel like a normal person without an eating disorder when I force myself to fast for hours or days. Otherwise I`d be snacking on nuts, dates, fresh apples, tomatoes, rice, buckweat, oatmeal, garlic, kale etc. until I feel too stuffed to walk, gain a lot of weight and end up constantly criticizing my body. Fasting also reduces my hunger so that I don`t eat too fast when I finally eat my family dinner. So, for me personally fasting works very well.
That has been my experience as well. I have broken a life-long addiction to food by eating one nutritious meal a day. I quit eating all the bad foods. Discipline, will power, and getting the right nutrients is key.
@@TheWodeh Except I don`t have any addiction to food, but a mental disorder. I can binge on any food as long as its vegan. I quit most bad foods by just simply not eating them cuz my problem with food has nothing to do with the food itself. That`s why I binge on healthy foods when I don`t forbid myself to stay away from any food or even fruit tea. But I can snack on junk after dinner and eat just a little of it cuz I`m always accompanied by a person who can eat normally.