I do a 18:6 TRE (1pm-7pm) each day and a 3 day fast at the beginning of each month. I also take Berberine. I do this to fight brain cancer. I’ll let you know if I’m still alive in a year. 🙏👍
You might want to try Francincense oil, a few drops on your tounge daily, and press it against your upper palate. Others had success with it to heal inoperable brain tumors. Wishing you the best.
Good luck ma boy. May be a long shot, but look up wim hof breathing + the advantages of cold exposure on your immune system, the last thing you need is getting sick while your body is taking care of the cancer through autophagy. The cold exposed will activate your immune response on a daily basis.. The breathing helps your blood circulation and helps you heat your body before cold exposure. I've been doing it (I'm a total novice) with the breathing the cold is initially cold but then it's not.
I’ve been on 18-6 schedule for 13 months now, plus no sugar or grains. 50 years old when I started and 243lbs, 51 now and hover between 175lbs and 177lbs for around 6 months. I’m lifting weights twice a week and play tennis at least once and I feel amazing. Time restricted eating (I’ve been calling it intermittent fasting) is magic, anyone can do it. Cheers!
I am right there with you. Turned 50 this year. 6'2" 240lbs, I've been walking several miles a day for a decade. Just started the 16/8 fast and will be doing a 5-7 day fast at some point. What kind of diet are you on? What does a typical meal look like? Have you tried NMN or NR?
@@tonywillingham8109 Tony thanks for your response. I’m not taking any supplements at all, just whatever nutrients from my meals. Typically I have one meal of nuts and vegetables (salad) and the other meal is either eggs and some cheeses or roasted cauliflower with a meat ragu that I make or soup. Moderate protein and mostly good fats make up the bulk of my diet. Leafy green veg and cauliflower is the bulk of my carbs, no sugar, starch or grains at all. I will admit that I have red wine or scotch a few nights a week but it doesn’t seem to matter I’ve been the same weight for a while now. Also, I was in Italy for a week in August where I gained six pounds. I came home and went right back to my usual meals and actually dropped seven pounds in the seven days after returning. I think the two main things that work for me are the eating schedule and not having the carbs and grains. It really has been amazing.
Your "Keto, Carnivore and OMAD put to the test" video made me start intermittent fasting. I've been IF for about 7 months now...it has changed my life...Thank you.
Keep it up and good luck. I've been doing IM/OMAD since June during the week days only and I've lost 47 pounds so it's been worth it for me and usually it's harder for women to lose weight more so than men.
I've lost 110lbs from 450lbs with Intermittent Fasting. I'm a 45M.I recommend trying it with eating less carbs, maybe Keto and then when you feel better, start walking or finding ways to get in exercise and lifting weights. I started with walking and lifting 10lb weights. As I felt better and better I began to lift heavier weights and doing more exercise. I bought a heavy bag for my garage and love doing Boxing routines from TH-cam. Best part was that boxing doesn't put a lot of stress on the legs. Now I exercise daily, do OMAD (lunch) and keto and love this podcast. Just had COVID End of October and it was not fun, but got through it in a week. I strongly believe my improved health was a big factor, even though I'm still Obese.
@@Lisauwa Yes! I'm so happy to hear that! Stick with it and as your health gets better, you will have sooooo much fun being able to do things again. it's surprising! You got this!
Good job bro. I love reading stories like this. I've lost 60 pounds in 8 months using OMAD and keto. Sad more people don't take control of their lives like you have and made a positive change. Keep up the good work.
I started IF over 1 year ago. My blood glucose from my doctor was 224. In a three month period my A1c changed from 11 to 7. Now my A1c varies from 5.9 to 6.
I’ve been doing this regimen for the past few years. My eating window is roughly 11AM to 7 PM. If it moves, it’s usually a little shorter. My daily workouts are in the morning while fasted. I’m 60 and formerly obese. My fitness is rapidly improving as of late due to added calisthenics, particularly squats (Hindu & sissy). Otherwise, it’s all Yoga. Bottom line: this works. Start tomorrow.
I've been doing intermittent fasting for 3 months, but I still eat normal food and only avoiding sugary food and food with flour. Before I was 112kg (246 pound) now I'm at 95kg (209 pound). I say this intermittent fasting worked well for me
Yea I've eaten omad for a couple years, and I lift, bodybuilding type stuff, for muscle growth preferably but at this point usually ends up just maintaining, and if my activity level goes up any I quickly shred any fat I have and thin out some, but for me it's all about how much I eat during that one meal/sitting. Just sometimes I can't eat enough in that meal to keep the muscle I have built, like when I have a really busy and physical period at work(contractor). So I thin out rapidly. Omad basically makes it to where u can only get so big and it's determined on how much you can fit in your stomach in meal time lol. Unless of course during your meal u stuff yourself w high calorie junk, but that's defeating the purpose. I enjoy building muscle but ultimately I care more about health than muscle size so I don't worry about adding meals to grow better. Thin and lean is good. (Sry rambling, not sure I've ever talked about omad w anyone since I started, ha)
M Frusciante I graze for 2 hours, it's the only way I can fit it all in. Get the fatty meat in first (100g to 130g protein) then let it settle for an hour or so then have some fun food to bring my calories to around 3000'ish. I feel great, never been stronger and my tummy is flat. I used to eat the five meals a day each consisting of 30g of protein.... what a waste of time that was. As soon as I started to IF my strength and endurance went way up. P.S its nearly impossible (and miserable) to eat 3000 cals in one meal clean. Get your important nutrients in an then make up the balance with something you enjoy. Peace and respect.
I’ve seen my resting sugar numbers increase over the past year of not consistently fasting and gaining 20 lbs. This is a big encouragement or go back to the 16 hour fast to help work of the weight and get my sugar numbers back down. Thanks for sharing!!
Been on IF 18/6 for going on 3 years. From having a group of so called diagnosed chronic conditions with meds for 30 years. I have ceased all meds for over 2.5 years including all general otc pain meds. At 61 I am healthy and convinced that sorting out what not to consume along with IF as the key has given me the opportunity to enjoy a good level of health and living without fear of a declining health which was the case prior. The muscle (measurement) loss figures stated sound about right for myself. I agree the health benefits outweigh all other factors. Wish I had this awareness early in my life.
I also find that deviating from my fasting window makes significant changes. I do take a weekly break and go longer on Sundays as a break but not in a crazy way. Thanks for this great info. I appreciate that you break down this information in a very easy to understand way and that we can continue to learn and be educated on our health. Also, although arm size is fun, I'm glad my IF is making me much healthier. I can run and catch/play with my kids more, I can do chores around the house without sitting breaks, I get a brand new wardrobe! Yeah it's fun and worth it. Also makes exercise fun again! That might be a cool video to do. How to make exercise fun again. When I was 450lbs, it was not fun. It made me very sore to even walk half way around the block. Then I took up boxing routines from TH-cam and that fun returned and I love it. I love learning about it. It's just great and I feel great every day. That would be some cool encouragement to share in a video.
Thanks, Mike. I love the studies. I don't know what all is going on with my muscles, but I have also been doing intermittent fasting for a year in a narrower window than these gentlemen and it has been mostly a winning situation for me. And I have escaped the nasty little virus so far, as far as I know. Maybe someday I will live closer to a gym and will care more about the muscles, but the weight, blood sugar, inflammation,and triglycerides were the bigger concern for me and they have all been going on the right direction.
There’s no need for a gym. YT has lots of great calisthenics shows. Use your unwanted body weight to facilitate losing it. Body weight calisthenics are awesome, so is yoga. Good work on sticking with the regimen!
I do two 24hr fasts a week. Week one, 2 separate days (Mon/Thurs), Week 2 a 48hr fast (Wed/Thurs), and repeat for weeks 3 & 4. Been 24hr fasting for 2 years now. Recently introduced the 48hr variant to promote autophagy.
Your videos + Shawn Stevenson feat Will Cole clinched my decision to start fasting. It has regulated my bowl movements!! I have STRUGGLED with constipation and diarrhea my whole 26 years of life. I can't recommend IF enough. Thank you
Were thyroid hormones not measured? I'm curious to see how detrimental the 16 hour fast is to thyroid production. As someone who suffers from hypothyroidism, longer duration fasts severely inhibit my thyroid.
I'm female 35 iv had hypothyroid for 19 years if always been obesity I tried many times to lose weight I'll lose it but with in months I put it back on. now it's been 3 weeks on intermittent fasting I lost few pounds but I'm struggling what to eat to stay healthy strong. i can do my housework look after kids but I feel shaky in legs like weak don't know is it lack of nutrition or low in sodium. plz can u help me with my journey to make it easy.
Are you on medication? Also, you mention nothing of the types of foods your eating nor the amounts. Intermittent fasting isn't some miracle that magically cures obesity. What's far more important than when you eat is what and how much of what you're eating. Obviously if you're just restricting your feeding window but not your total caloric intake than you're not gonna lose weight, and that applies to whether your hypothyroidism or not. Go on a diet consisting of exclusively whole, organic, real foods. This includes fruits, vegetables, meat, and nuts. Don't overcomplicate it and don't eat any garbage that comes processed or in a package. If you have problems with portion control, and I'm assuming you do, then start out by measuring and recording all your food with a food scale and use Cronometer to help input your data. As far as the relationship between fasting and hypothyroidism, well since it has been proven that fasting can be detrimental to thyroid production I would recommend avoiding longer duration fasts and instead stick to shorter fasts of 12-14 hours. That's what I do.
Mike, your videos keep me motivated in my quest for ultimate health. I'm 70 and fit and understand through trial and error and my ever-growing knowledge, thank you Mike, that the big three of Keto, exercise and intermittent fasting must be maintained for superior results. Omitting one would be like The Three Stooges without Curly.
I did no carbs. High protein and lots of salad. 2 meals at 2pm and 6pm. Had the best body I've ever had. Just walking mid morning as well as 10 minutes of sun baking every second day, naked. No supplements. I did no weight training for 6 months.I was only interested in losing fat mass and improving liver health due to sarms usage.
Awesome!! Thank you for the info. I’ve been experimenting with 16h up to 23h fast.. I’m on carnivore high fat and damn, it’s so satiating it’s hard to eat more than once a day.
my health has extremely changed to the better since I've followed your channel and started IF 10 months ago . thank youuu so much for your efforts and the great content you're making for us .Much love from Morocco
My husband and me have been into IM 17 hrs daily for 6 months now.he lost 16 kilos and stopped insulin totally.feeling energetic,no cravings or hunger at all. 😊 Feeding time is 12 noon to 5pm. BUT...lost muscle circumference as you said on arms and legs,though muscles are stronger looks lean on whole and so thin. Inflammation on finger joints are decreasing slowly which are visible outside.the inflammation inside the body might be decreasing too hopefully.another notable change in urination flow became better.overall much better feel.we walk every day for 5 miles.
Great research update! I personally think if Participants simply double their protein intake in the post workout window… Or simply up their daily protein intake… there wouldn’t be muscle loss. Carb loading on weekends without fasting would also help prevent the muscle loss… Thanks for the great content
I am a 61 year old female who participates in CrossFit for the past 8 years. In March of 2021 I decided to try intermittent fasting. I had stayed pretty active with CrossFit during COVID but my daily activity decreased, I teach physical education, and over the year I had gained close to 10 pounds. My January 2021 blood work was good but my cholesterol was 235. After intermittent fasting for 6 months, 16 hour fast, 8 pm-12 pm, breaking fast with protein shake, water and protein, then lunch. I worked out at 4:00 and ate dinner around 6:00. After more blood work in September my cholesterol came down 20 points, I lost about 6-7 lbs and had gained a small amount of muscle. Anyway, I feel good and continue to fast at least 5 days per week. Very effective. Listen to Mike and all of us who fast.
I would love to see a study on OMAD. I do OMAD during the week. Weekends I eat in a four hour eating window. I am a physician, when I do a 24 hour in hospital call I only eat fat to maintain my energy and brain function.
Please answer. What happens to your libido as a woman. On average, yes it is less than men, but does OMAD make it terribly low that sexual affection instinct towards one's husband/boyfriend does not come and one feels irritated mostly or does this problem not exist?
Excellent video. Thank you as it’s so important to get this motivation during the holiday season when it’s tough to stick to a good eating strategy. Back on the wagon!
I am more defined doing 16-8 for 9 years(with 1-2x/month 24 hour fasts). I agree with you Mike, having smaller arms but better cardio-metabolic health is more important. I like what you mentioned about earlier TRE window as well. I haven’t done that a whole lot, but it makes a lot of sense with our circadian rhythms and not sleeping with undigested food in our guts. Appreciate your facts driven podcast. Happy Thanksgiving!
Symptoms cured by ketogenic diet, and OMAD AT 10 AM. Skin tags: Neck, Armpits, Thighs Dry cough: 30 years Lower leg edema: Both legs Nerve pain: Right knee Blood pressure: Normal 110/60 Blood glucose: Normal 70-100 Eczema ear canals: Left and Right Overheating: Night Sweats Obesity: under 25 BMI Reflux: gone I'll take these health benefits, and how I feel health wise, over how I look any day.
I do 24 hour fast or more simply one meal a day at 4 pm. I work out at 9 am. I emphasize high reps and little rest between sets. I lift whole body Monday, Wednesday, and Friday with running Tuesday, Thursday, and weekends. Using more reps and sets accentuates muscle hypertrophy so I have arms and legs that haven't shrunk I don't belive. I am 70 so it isn't such an issue.
I’ve been doing the intermittent fasting 16/8 for a little over 3 months. Lost 15 pounds and my metabolic numbers (good and bad cholesterol, triglycerides and A1C) improved dramatically. My girlfriend also started IM and lost ten pounds. Her cholesterol numbers also improved dramatically. Well worth trying if you’re having trouble in these areas.
OMAD changed my life, 215lbs => 145lbs in 9mo and feeling amazing! Blood work done and all marks tight and healthily after being pre diabetic. Overcoming hunger pains in first two weeks was extremely difficult but body and mindset adapted, which became very easy and regulated there after. Mindset needs to be marathon not a sprint, keto body fueling is difficult to adapt to at first but found huge spike in energy and mental clarity after overcoming keto flu. If you start fasting hang in there be strong and start slow moving the feeding window up over time.
Interesting... What makes me wonder: the reduction in muscle circumference in the TRF group - could it be, that this was "just" fat deposits in the muscle that were depleting/reducing? Is this even somehow measurable?
I’m somewhat concerned with my adipose tissue being too high despite working out intensely and being fairly lean with a cleaner diet. I’m going to discuss this video with my wife and see what she thinks. Thank you for the share. Your videos are always informative and easy to understand. You are making a difference in peoples wellness which is priceless. God bless you
Mike, you have great content and I enjoy the program. It can be even better if you slowed down and spoke more deliberately and, in a conversational manner.
Ive been doing IF 17:7 for 3 years and will never go back. It's changed my life and I've never been healthier. I still eat sugar but I'm working on cutting it out. For anyone thinking about trying it, commit to at least one year to really get a feel for it.
I have 8 years of weight training and recently added Krav Maga 3x per week (cardio). I recently started fasting anywhere from 12 to 18 hours at a time so I really appreciate this info. Keep up the great work!
@Paul Turnbloom I've actually gotten stronger lately (+5 to 10 lbs on compound lifts) but keep in mind that I'm also on TRT and my total test is 976 with a free test of 315 last reading. I also started nandrolone from my doctor 1cc per week to help with joints. I don't know what my strength would be without hormone replacement but I'm guessing it would increase much slower or remain the same without exogenous hormones while in a caloric deficit. Thank you for asking as I want to give you all pertanant info so you can make the best decision for yourself.
It would be interesting to see some of the shorter term results. Did they get most of the benefits right away? Were their labs taken at several times during the year? For me, after 6 weeks of keto and 20/4 TRE my fasting glucose dropped from 92 to 70 g/L, triglycerides dropped from 1.03 to 0.75 g/L, and HDL increased from 0.79 to 0.83 g/L. My testosterone is above normal for my age, at 42 nmol/L, but I never had it measured before so can't say if that's an increase or decrease.
other than berberine , alternative are capers(quercetin) , french pine bark extract , guava leaves , milk thistle .... if bererine is used reducing glucose levels
for shorter term benefits you can try looking into Jason Fungs videos. They are a bit repetitive but the analysis videos have tables of progression and not an end period result most of the IF benefits start applying early as those processes are necessary for your body to start using your energy storage
offtopic: my daughter has had mental illness for years. A doctor had her start 2 cups of raw milk per day in order to rebuild her organs. In about 2 months, the psych doctor was able to greatly reduce her medication. By 4 months, she appeared to be normal. All the problems were gone. She is not ready to go to college or hold down a job because if she does too many things in one day, she becomes incoherent and needs to go to bed, but none of those horrible things that come with mental illness. The activity tolerance is increasing. We will see how she does over the next year.
Great podcast Mike! I’m listening in the sauna! So much great info from the Mutzel duo! Happy Thanksgiving! Very thankful for y’all! Love Nezzi’s shirt today!! Awesome!
Super interesting to me since my husband is friends with Dr Tinsley. My husband is also a professor in the exercise science field and he does not do or necessarily believe in TRE. I fast 18 hours and eat for 6. I've been doing some sort of TRE since July of 2019 and it's worked wonders for me. I'm a 40 year old female with stellar labs after having not great ones before I started TRE. Need to work on body composition so my better half has had me in the gym lifting. Great video! I enjoyed it.
Very interesting. It's another topic that is generally known or the basics are heard about, but this one you've given a specified focus, which is a timeline. Well done, Mike! Thank you
I've done a 16/8 fast over the last 5 months. I've always been heavy (350+) and I've lifted heavy for the last 4 years. Honestly I will trade arm size over the 65 lb that I've dropped already. In fact my arms do not need to grow at all for me to be happy if I drop the other 60 lb I'm trying to lose. My arm strength is not decreased at all doing intermittent fasting. In fact I've made gains over this last 5 months.
I've been doing KETO and an 16-18 hour IF eating twice a day for 3 1/2 years now and I notice new benefits daily. The arthritis caused by inflamation and the overuse of my knees and hands has all but disappeared. I could go on and on, but you get the point! It's all good! BTW, I'm 72 and feel thirty years younger.
You are wrong! Arthritis does not cause inflammation, it is inflammation. Some, but not all, types of arthritis are the result of misdirected inflammation. Arthritis is a general term that describes inflammation in the joints. Some types of arthritis associated with inflammation include the following: Rheumatoid arthritis. Most people can fix Diabetes type 2 which can cause Arthritis with proper food intake and the reduction of weight in the form of bodyfat. Say "no" to all forms of sugar, bread, rice, and pasta. Please consume more legumes and you will get there and keep Arthritis under control.
I have done 18 hour fasts for 2 years now. Not been sick since month 3. Not done any exercise, but live in the country and farm... Was getting muscle loss until I added mct powder and collagen to drink after eating. Now people ask me if I lift weights, and I am a post menopausal older woman. And I run circles around the kids here. Circles.
Been on one meal a day 99% of the time for 6 years now... And I feel AMAZING! I barely get sick and have all the performance I could ever need. Though 1 meal a day isn't for everyone, I'd suggest at least trying it out. And I'm unsure about how it works out for women, I've seen them struggle a bit with it.. but test on yourself. Keep safe everyone ❤️
I added 16 hour fast. Once in a While I do 24 hour fast. Low carb diet, eat healthy fats avocado etc, and alot of vegtables. Lower your stress by looking at your daily routines. Also do some breathing through your nose deep breath. Get at least 6 hours of sleep regularly. Eric Berg Jason Fung, Sten Eckberg, Steven Gundry and Paul Mason. I started with Marlene Merrit first book I read about health food is Lower BP naturaly and Smart Blood solution
lose cross sectional area and visceral fat while maintaining strength?? This is exactly what I want since I play soccer. I need to maintain a lighter body weight while not losing athleticism.
I eat at 12 and 6. This allows enough time to digest before I sleep at 9. I wake at 5:50. No kids and my husband does the same. We eat mostly high fat, medium protein, fat low carb. Only regenerative farmed meat. We eat lots of veggies. We are both in ideal condition. We do strength training three times a week and walk everyday several miles around our neighborhood.
The two diets have a 5 hour difference, if you call 8AM to PM 12 hours then 1PM to 8PM is 17 hours. On the other hand eating at 8PM only marks the start of the last meal, not the end of the last meal, i.e. not the start of the fast.
I forgot to mention that I do the 16:8 IF and have lost 30lbs. I do not diet. I try to eat clean and I rarely snack. So I normally have 2 meals a day and on Sunday 1 meal a day.
Man, I was fasting for a full year right before the pandemic. I felt so good, pants fit loser. Then lockdown happened and so much changed. I'm back on daily fasting again, eating, 10am to 6pm. Very doable and so good for you! Thanks for sharing this study!
Same here, I used to do intermittent fasting or OMED and felt great but covid hit, like you said a lot changed and I gained like 25 pounds and I said to myself - enough! Now I'm back to 18/6. Starting feeling better every day. Intermittent fasting is amazing!
Happy thanksgiving Mike. Great video congrats...About fasting I prefer to skip dinner and doing good breakfast (eggs, kefir, oatmeal, nuts, Chia, flaxseeds...) and a huge lunch (vegetable nuts fish legumes and so on) then fasting till the day after: I feel outstanding.....
Any chance the “lost” in muscle size could be a decrease in muscle glycogen and/or intracellular triglycerides? As long as strength is still high I think it’s safe to assume any loss in muscle size was non-contractile tissue. Either way, I agree that the pros greatly outweighs the cons 💪
Great point about the glycogen possibility. I’m also wondering if the density of muscle (not just size/volume) is different between the 2 groups. I’m hoping that the IF group somehow had denser muscle reflecting the reduced level of glycogen and hence size. In addition, I’m wondering if the amount of subcutaneous fat in the arms and legs were taken into consideration when comparing those 2 groups. On the other hand, strength is related to nervous system as well as muscle size. Showing same strength might merely mean the IF group somehow could fire their nerves better and in sync to exert the same force to move the weight despite reduced muscle size.
I feel stronger and I Play Racquettball. I just started lifting weights to tone up. i also run. I lost 47 lbs from 207 lbs. Now weigh 160 lbs. I fluctuate 2 to 3 lbs. plus or minus. Avoid all seed oils as much as possible Wesson crisco, canola, in general vegtable oils etc. Stick with low carb and healthy fats. Do not over do the nuts and limit fruit. Rasberries, blackberries, and strawberries are low glycemic. Avoid sugar as much as posible read lables before you put it in your body. Mostly eat unprocessed food. Cook and prepare meals. Fast food fast grave.
Could definitely be something in this. i was doing IF and keto for 3 months and was cut with very visible 6 pack and visible abdominal veins, i had a dexa scan which put me at 16% bodyfat. The dexa analyst said it would likely be due to glycogen loss after he asked if i had been doing keto giving an inaccurate bf% result
@@PreserveConstitution please stop giving people diet advice . People are different and need different diets so what works for you won't work for everyone.
I do a 18:6 TRE (1pm-7pm) each day and a 3 day fast at the beginning of each month. I also take Berberine. I do this to fight brain cancer. I’ll let you know if I’m still alive in a year. 🙏👍
All the best my friend. 🙏
Stay strong!
You can get through this, just cut downs carbs to only fiber from veggies, just go keto, and cancer will go away, god 🙏 heels you my brother
You might want to try Francincense oil, a few drops on your tounge daily, and press it against your upper palate. Others had success with it to heal inoperable brain tumors. Wishing you the best.
Good luck ma boy. May be a long shot, but look up wim hof breathing + the advantages of cold exposure on your immune system, the last thing you need is getting sick while your body is taking care of the cancer through autophagy. The cold exposed will activate your immune response on a daily basis.. The breathing helps your blood circulation and helps you heat your body before cold exposure. I've been doing it (I'm a total novice) with the breathing the cold is initially cold but then it's not.
I’ve been on 18-6 schedule for 13 months now, plus no sugar or grains. 50 years old when I started and 243lbs, 51 now and hover between 175lbs and 177lbs for around 6 months. I’m lifting weights twice a week and play tennis at least once and I feel amazing. Time restricted eating (I’ve been calling it intermittent fasting) is magic, anyone can do it.
Cheers!
I am right there with you. Turned 50 this year. 6'2" 240lbs, I've been walking several miles a day for a decade. Just started the 16/8 fast and will be doing a 5-7 day fast at some point. What kind of diet are you on? What does a typical meal look like? Have you tried NMN or NR?
@@tonywillingham8109 Tony thanks for your response. I’m not taking any supplements at all, just whatever nutrients from my meals. Typically I have one meal of nuts and vegetables (salad) and the other meal is either eggs and some cheeses or roasted cauliflower with a meat ragu that I make or soup. Moderate protein and mostly good fats make up the bulk of my diet. Leafy green veg and cauliflower is the bulk of my carbs, no sugar, starch or grains at all. I will admit that I have red wine or scotch a few nights a week but it doesn’t seem to matter I’ve been the same weight for a while now. Also, I was in Italy for a week in August where I gained six pounds. I came home and went right back to my usual meals and actually dropped seven pounds in the seven days after returning. I think the two main things that work for me are the eating schedule and not having the carbs and grains. It really has been amazing.
Your "Keto, Carnivore and OMAD put to the test" video made me start intermittent fasting.
I've been IF for about 7 months now...it has changed my life...Thank you.
Amazing! Keep it up
I’ve started just a month and a half ago. I haven’t been able to get my weight this low in 6 years!
Keep it up and good luck. I've been doing IM/OMAD since June during the week days only and I've lost 47 pounds so it's been worth it for me and usually it's harder for women to lose weight more so than men.
Keto made me gay
@@H1TMANactual not good
I've lost 110lbs from 450lbs with Intermittent Fasting. I'm a 45M.I recommend trying it with eating less carbs, maybe Keto and then when you feel better, start walking or finding ways to get in exercise and lifting weights. I started with walking and lifting 10lb weights. As I felt better and better I began to lift heavier weights and doing more exercise. I bought a heavy bag for my garage and love doing Boxing routines from TH-cam. Best part was that boxing doesn't put a lot of stress on the legs. Now I exercise daily, do OMAD (lunch) and keto and love this podcast. Just had COVID End of October and it was not fun, but got through it in a week. I strongly believe my improved health was a big factor, even though I'm still Obese.
Great job and you’ve inspired me!!
@@Lisauwa Yes! I'm so happy to hear that! Stick with it and as your health gets better, you will have sooooo much fun being able to do things again. it's surprising! You got this!
Good job bro. I love reading stories like this. I've lost 60 pounds in 8 months using OMAD and keto. Sad more people don't take control of their lives like you have and made a positive change. Keep up the good work.
That is awesome! Keep it up bro!
Great stuff, keep sparking 💥
I started IF over 1 year ago. My blood glucose from my doctor was 224. In a three month period my A1c changed from 11 to 7. Now my A1c varies from 5.9 to 6.
Mike, enjoy listening to your videos. I’ve been doing a 16-18 hour fasting for two years. I’ve seen great improvements in my Heath. Thanks!
I’ve been doing this regimen for the past few years. My eating window is roughly 11AM to 7 PM. If it moves, it’s usually a little shorter. My daily workouts are in the morning while fasted. I’m 60 and formerly obese. My fitness is rapidly improving as of late due to added calisthenics, particularly squats (Hindu & sissy). Otherwise, it’s all Yoga. Bottom line: this works. Start tomorrow.
No, Start TODAY 🤣👍
No, start now
I've been doing intermittent fasting for 3 months, but I still eat normal food and only avoiding sugary food and food with flour. Before I was 112kg (246 pound) now I'm at 95kg (209 pound). I say this intermittent fasting worked well for me
I’ve lost a1/4 inch of my arms since going OMAD but my strength is way up and I look bigger. It’s fat I lost, not muscle.
Glad to see. Don't care about size, just don't want to lose strength.
Agreed. smaller arms but, looks better ripped with no fat.
Yea I've eaten omad for a couple years, and I lift, bodybuilding type stuff, for muscle growth preferably but at this point usually ends up just maintaining, and if my activity level goes up any I quickly shred any fat I have and thin out some, but for me it's all about how much I eat during that one meal/sitting. Just sometimes I can't eat enough in that meal to keep the muscle I have built, like when I have a really busy and physical period at work(contractor). So I thin out rapidly. Omad basically makes it to where u can only get so big and it's determined on how much you can fit in your stomach in meal time lol. Unless of course during your meal u stuff yourself w high calorie junk, but that's defeating the purpose. I enjoy building muscle but ultimately I care more about health than muscle size so I don't worry about adding meals to grow better. Thin and lean is good. (Sry rambling, not sure I've ever talked about omad w anyone since I started, ha)
M Frusciante I graze for 2 hours, it's the only way I can fit it all in. Get the fatty meat in first (100g to 130g protein) then let it settle for an hour or so then have some fun food to bring my calories to around 3000'ish. I feel great, never been stronger and my tummy is flat.
I used to eat the five meals a day each consisting of 30g of protein.... what a waste of time that was. As soon as I started to IF my strength and endurance went way up.
P.S its nearly impossible (and miserable) to eat 3000 cals in one meal clean. Get your important nutrients in an then make up the balance with something you enjoy.
Peace and respect.
Thanks interesting stuff!
I’ve seen my resting sugar numbers increase over the past year of not consistently fasting and gaining 20 lbs. This is a big encouragement or go back to the 16 hour fast to help work of the weight and get my sugar numbers back down. Thanks for sharing!!
Congrats Mike: This channel grew at an annualized growth rate of over 62% this past month !!!!
Been on IF 18/6 for going on 3 years. From having a group of so called diagnosed chronic conditions with meds for 30 years. I have ceased all meds for over 2.5 years including all general otc pain meds. At 61 I am healthy and convinced that sorting out what not to consume along with IF as the key has given me the opportunity to enjoy a good level of health and living without fear of a declining health which was the case prior. The muscle (measurement) loss figures stated sound about right for myself. I agree the health benefits outweigh all other factors. Wish I had this awareness early in my life.
This is quickly becoming my favorite health channel! Thanks, and have a wonderful Thanksgiving!
I also find that deviating from my fasting window makes significant changes. I do take a weekly break and go longer on Sundays as a break but not in a crazy way. Thanks for this great info. I appreciate that you break down this information in a very easy to understand way and that we can continue to learn and be educated on our health. Also, although arm size is fun, I'm glad my IF is making me much healthier. I can run and catch/play with my kids more, I can do chores around the house without sitting breaks, I get a brand new wardrobe! Yeah it's fun and worth it. Also makes exercise fun again! That might be a cool video to do. How to make exercise fun again. When I was 450lbs, it was not fun. It made me very sore to even walk half way around the block. Then I took up boxing routines from TH-cam and that fun returned and I love it. I love learning about it. It's just great and I feel great every day. That would be some cool encouragement to share in a video.
Always so informative
I just switched from 16 hrs daily to 1 meal (omad, 24hrs) daily. Feel better then ever. Its amazing how much more energy I have now!
Thanks, Mike. I love the studies. I don't know what all is going on with my muscles, but I have also been doing intermittent fasting for a year in a narrower window than these gentlemen and it has been mostly a winning situation for me. And I have escaped the nasty little virus so far, as far as I know. Maybe someday I will live closer to a gym and will care more about the muscles, but the weight, blood sugar, inflammation,and triglycerides were the bigger concern for me and they have all been going on the right direction.
There’s no need for a gym. YT has lots of great calisthenics shows. Use your unwanted body weight to facilitate losing it. Body weight calisthenics are awesome, so is yoga. Good work on sticking with the regimen!
I do two 24hr fasts a week. Week one, 2 separate days (Mon/Thurs), Week 2 a 48hr fast (Wed/Thurs), and repeat for weeks 3 & 4. Been 24hr fasting for 2 years now. Recently introduced the 48hr variant to promote autophagy.
Your videos + Shawn Stevenson feat Will Cole clinched my decision to start fasting. It has regulated my bowl movements!! I have STRUGGLED with constipation and diarrhea my whole 26 years of life. I can't recommend IF enough. Thank you
Were thyroid hormones not measured? I'm curious to see how detrimental the 16 hour fast is to thyroid production. As someone who suffers from hypothyroidism, longer duration fasts severely inhibit my thyroid.
Are you male or female?
@@turchgerber969 Male.
I'm female 35 iv had hypothyroid for 19 years if always been obesity I tried many times to lose weight I'll lose it but with in months I put it back on. now it's been 3 weeks on intermittent fasting I lost few pounds but I'm struggling what to eat to stay healthy strong. i can do my housework look after kids but I feel shaky in legs like weak don't know is it lack of nutrition or low in sodium. plz can u help me with my journey to make it easy.
Are you on medication? Also, you mention nothing of the types of foods your eating nor the amounts. Intermittent fasting isn't some miracle that magically cures obesity. What's far more important than when you eat is what and how much of what you're eating. Obviously if you're just restricting your feeding window but not your total caloric intake than you're not gonna lose weight, and that applies to whether your hypothyroidism or not.
Go on a diet consisting of exclusively whole, organic, real foods. This includes fruits, vegetables, meat, and nuts. Don't overcomplicate it and don't eat any garbage that comes processed or in a package. If you have problems with portion control, and I'm assuming you do, then start out by measuring and recording all your food with a food scale and use Cronometer to help input your data.
As far as the relationship between fasting and hypothyroidism, well since it has been proven that fasting can be detrimental to thyroid production I would recommend avoiding longer duration fasts and instead stick to shorter fasts of 12-14 hours. That's what I do.
Mike, your videos keep me motivated in my quest for ultimate health.
I'm 70 and fit and understand through trial and error and my ever-growing knowledge, thank you Mike, that the big three of Keto, exercise and intermittent fasting must be maintained for superior results. Omitting one would be like The Three Stooges without Curly.
Another gem! Thank you for all you do for this community.
I did no carbs. High protein and lots of salad. 2 meals at 2pm and 6pm. Had the best body I've ever had. Just walking mid morning as well as 10 minutes of sun baking every second day, naked. No supplements. I did no weight training for 6 months.I was only interested in losing fat mass and improving liver health due to sarms usage.
Mike, I always enjoy your information and input. Thanks
thanks, Paul!
Thanks for empowering everyone in their health. 💕🙏
Thanks Mike for all you do!
Awesome!! Thank you for the info. I’ve been experimenting with 16h up to 23h fast.. I’m on carnivore high fat and damn, it’s so satiating it’s hard to eat more than once a day.
Thanks for putting all this out there. Just subscribed !!!
Super interested in this study
Me too 🔥
First time tuning in. Happy I did. Thank you for your expertise and sharing with us. Will add your channel to my morning routine.
Thanks for being on top of the literature as it comes out.
my health has extremely changed to the better since I've followed your channel and started IF 10 months ago . thank youuu so much for your efforts and the great content you're making for us .Much love from Morocco
My husband and me have been into IM 17 hrs daily for 6 months now.he lost 16 kilos and stopped insulin totally.feeling energetic,no cravings or hunger at all. 😊 Feeding time is 12 noon to 5pm. BUT...lost muscle circumference as you said on arms and legs,though muscles are stronger looks lean on whole and so thin. Inflammation on finger joints are decreasing slowly which are visible outside.the inflammation inside the body might be decreasing too hopefully.another notable change in urination flow became better.overall much better feel.we walk every day for 5 miles.
Great research update! I personally think if Participants simply double their protein intake in the post workout window… Or simply up their daily protein intake… there wouldn’t be muscle loss.
Carb loading on weekends without fasting would also help prevent the muscle loss…
Thanks for the great content
Good points
I am a 61 year old female who participates in CrossFit for the past 8 years. In March of 2021 I decided to try intermittent fasting. I had stayed pretty active with CrossFit during COVID but my daily activity decreased, I teach physical education, and over the year I had gained close to 10 pounds. My January 2021 blood work was good but my cholesterol was 235. After intermittent fasting for 6 months, 16 hour fast, 8 pm-12 pm, breaking fast with protein shake, water and protein, then lunch. I worked out at 4:00 and ate dinner around 6:00. After more blood work in September my cholesterol came down 20 points, I lost about 6-7 lbs and had gained a small amount of muscle. Anyway, I feel good and continue to fast at least 5 days per week. Very effective. Listen to Mike and all of us who fast.
Thanks Mike! Doing 16 hr now and sharing with gf’s.
Very intetesting. I have been doing low carb omad/2mad for 14 months. Feel great & lost 74lbs. Also have more energy to exercise.
You're doing great work!
I would love to see a study on OMAD. I do OMAD during the week. Weekends I eat in a four hour eating window. I am a physician, when I do a 24 hour in hospital call I only eat fat to maintain my energy and brain function.
Please answer. What happens to your libido as a woman. On average, yes it is less than men, but does OMAD make it terribly low that sexual affection instinct towards one's husband/boyfriend does not come and one feels irritated mostly or does this problem not exist?
@@simplehealthyliving4681 no, it gives you more energy.
Excellent video. Thank you as it’s so important to get this motivation during the holiday season when it’s tough to stick to a good eating strategy. Back on the wagon!
I am more defined doing 16-8 for 9 years(with 1-2x/month 24 hour fasts). I agree with you Mike, having smaller arms but better cardio-metabolic health is more important. I like what you mentioned about earlier TRE window as well. I haven’t done that a whole lot, but it makes a lot of sense with our circadian rhythms and not sleeping with undigested food in our guts. Appreciate your facts driven podcast. Happy Thanksgiving!
Symptoms cured by ketogenic diet, and OMAD AT 10 AM.
Skin tags: Neck, Armpits, Thighs
Dry cough: 30 years
Lower leg edema: Both legs
Nerve pain: Right knee
Blood pressure: Normal 110/60
Blood glucose: Normal 70-100
Eczema ear canals: Left and Right
Overheating: Night Sweats
Obesity: under 25 BMI
Reflux: gone
I'll take these health benefits, and how I feel health wise, over how I look any day.
Excellent study. The large improvements in insulin, blood glucose and inflammatory markers are they key and certainly justify a 16/8 IF lifestyle.
I do 24 hour fast or more simply one meal a day at 4 pm. I work out at 9 am. I emphasize high reps and little rest between sets. I lift whole body Monday, Wednesday, and Friday with running Tuesday, Thursday, and weekends. Using more reps and sets accentuates muscle hypertrophy so I have arms and legs that haven't shrunk I don't belive. I am 70 so it isn't such an issue.
I’ve been doing the intermittent fasting 16/8 for a little over 3 months. Lost 15 pounds and my metabolic numbers (good and bad cholesterol, triglycerides and A1C) improved dramatically. My girlfriend also started IM and lost ten pounds. Her cholesterol numbers also improved dramatically. Well worth trying if you’re having trouble in these areas.
Always great info, Mike. Thanks.
This is my second rewatch of this video (2 hours after it was posted lol). This study is super interesting, thanks for the breakdown.
I always benefit from your program. Thanks for all you do.
OMAD changed my life, 215lbs => 145lbs in 9mo and feeling amazing! Blood work done and all marks tight and healthily after being pre diabetic. Overcoming hunger pains in first two weeks was extremely difficult but body and mindset adapted, which became very easy and regulated there after. Mindset needs to be marathon not a sprint, keto body fueling is difficult to adapt to at first but found huge spike in energy and mental clarity after overcoming keto flu. If you start fasting hang in there be strong and start slow moving the feeding window up over time.
Thank you! This is the best channel for gaining information on health.
Grateful for what you do Mike. I share many of your videos with my family.
This is seriously one of the best channels out there
Thank You - Love the Info you bring forth.
We appreciate all your effort...
Interesting... What makes me wonder: the reduction in muscle circumference in the TRF group - could it be, that this was "just" fat deposits in the muscle that were depleting/reducing? Is this even somehow measurable?
Excellent. I am transitioning from 20/4 on most days to OMAD on most days.
Love your podcasts! So helpful!!
I’m somewhat concerned with my adipose tissue being too high despite working out intensely and being fairly lean with a cleaner diet. I’m going to discuss this video with my wife and see what she thinks.
Thank you for the share. Your videos are always informative and easy to understand. You are making a difference in peoples wellness which is priceless. God bless you
Mike, you have great content and I enjoy the program. It can be even better if you slowed down and spoke more deliberately and, in a conversational manner.
Ive been doing IF 17:7 for 3 years and will never go back. It's changed my life and I've never been healthier. I still eat sugar but I'm working on cutting it out. For anyone thinking about trying it, commit to at least one year to really get a feel for it.
I have 8 years of weight training and recently added Krav Maga 3x per week (cardio). I recently started fasting anywhere from 12 to 18 hours at a time so I really appreciate this info. Keep up the great work!
@Paul Turnbloom I've actually gotten stronger lately (+5 to 10 lbs on compound lifts) but keep in mind that I'm also on TRT and my total test is 976 with a free test of 315 last reading. I also started nandrolone from my doctor 1cc per week to help with joints. I don't know what my strength would be without hormone replacement but I'm guessing it would increase much slower or remain the same without exogenous hormones while in a caloric deficit. Thank you for asking as I want to give you all pertanant info so you can make the best decision for yourself.
It would be interesting to see some of the shorter term results. Did they get most of the benefits right away? Were their labs taken at several times during the year? For me, after 6 weeks of keto and 20/4 TRE my fasting glucose dropped from 92 to 70 g/L, triglycerides dropped from 1.03 to 0.75 g/L, and HDL increased from 0.79 to 0.83 g/L. My testosterone is above normal for my age, at 42 nmol/L, but I never had it measured before so can't say if that's an increase or decrease.
other than berberine , alternative are capers(quercetin) , french pine bark extract , guava leaves , milk thistle .... if bererine is used reducing glucose levels
for shorter term benefits you can try looking into Jason Fungs videos.
They are a bit repetitive but the analysis videos have tables of progression and not an end period result
most of the IF benefits start applying early as those processes are necessary for your body to start using your energy storage
Thanks Mike ! Great information as always.
Excellent study. Thanks for bringing this to us.
Great stuff Mike. Happy Thanksgiving to you and your family.
Just a minor error around the 6 minute mark, TRF group 1-4-8 is a 17 hour daily fast. Most likely the schedule should be 12-4-8.
offtopic: my daughter has had mental illness for years. A doctor had her start 2 cups of raw milk per day in order to rebuild her organs. In about 2 months, the psych doctor was able to greatly reduce her medication. By 4 months, she appeared to be normal. All the problems were gone. She is not ready to go to college or hold down a job because if she does too many things in one day, she becomes incoherent and needs to go to bed, but none of those horrible things that come with mental illness. The activity tolerance is increasing. We will see how she does over the next year.
loves me some raw milk
Thanks for education witch you give to us. Full respect and support for doing that!
Just starting I.F. and this content has really helped educate me. Thank you!
Great podcast Mike! I’m listening in the sauna! So much great info from the Mutzel duo! Happy Thanksgiving! Very thankful for y’all!
Love Nezzi’s shirt today!! Awesome!
Thanks Mike. Always a fantastic and helpful analysis.
Super interesting to me since my husband is friends with Dr Tinsley. My husband is also a professor in the exercise science field and he does not do or necessarily believe in TRE. I fast 18 hours and eat for 6. I've been doing some sort of TRE since July of 2019 and it's worked wonders for me. I'm a 40 year old female with stellar labs after having not great ones before I started TRE. Need to work on body composition so my better half has had me in the gym lifting. Great video! I enjoyed it.
Great info,will definitely incorporate this.
I’m a retired bodybuilder @53 I have been doing TRF for over 2 years and yes my arms are slightly smaller by half inch but my quads are haft inch up
This is exactly the kind of study I was hoping someone would do. Healthy individuals over a long period of time. Thanks for sharing this.
I love how you explain relevant studies and break it down. Thanks!
I went from 250 to 215 in 6 weeks intermittent fasting and a low carb no sugar diet.
Thank you 🙏 I proudly share all your videos -
Thanks for all the info
Very interesting. It's another topic that is generally known or the basics are heard about, but this one you've given a specified focus, which is a timeline. Well done, Mike! Thank you
I've done a 16/8 fast over the last 5 months. I've always been heavy (350+) and I've lifted heavy for the last 4 years. Honestly I will trade arm size over the 65 lb that I've dropped already. In fact my arms do not need to grow at all for me to be happy if I drop the other 60 lb I'm trying to lose. My arm strength is not decreased at all doing intermittent fasting. In fact I've made gains over this last 5 months.
I've been doing KETO and an 16-18 hour IF eating twice a day for 3 1/2 years now and I notice new benefits daily. The arthritis caused by inflamation and the overuse of my knees and hands has all but disappeared. I could go on and on, but you get the point! It's all good!
BTW, I'm 72 and feel thirty years younger.
You are wrong! Arthritis does not cause inflammation, it is inflammation. Some, but not all, types of arthritis are the result of misdirected inflammation. Arthritis is a general term that describes inflammation in the joints. Some types of arthritis associated with inflammation include the following: Rheumatoid arthritis. Most people can fix Diabetes type 2 which can cause Arthritis with proper food intake and the reduction of weight in the form of bodyfat. Say "no" to all forms of sugar, bread, rice, and pasta. Please consume more legumes and you will get there and keep Arthritis under control.
@@ethniclove1 Yes, I screwed up! I meant "the arthritis caused by inflamation".
@@questfortruth665 I am glad that you got it right. Happy health to you
@@ethniclove1 Yeah, you're a fact checker!
I am on a 27 intermitting fasting with OMAD its wonderful no more craving and snackings. I feel energetic and more healthy.
I have done 18 hour fasts for 2 years now. Not been sick since month 3. Not done any exercise, but live in the country and farm... Was getting muscle loss until I added mct powder and collagen to drink after eating. Now people ask me if I lift weights, and I am a post menopausal older woman. And I run circles around the kids here. Circles.
Been on one meal a day 99% of the time for 6 years now... And I feel AMAZING! I barely get sick and have all the performance I could ever need. Though 1 meal a day isn't for everyone, I'd suggest at least trying it out. And I'm unsure about how it works out for women, I've seen them struggle a bit with it.. but test on yourself. Keep safe everyone ❤️
That's a huge spike of insulin. How do you get all the nutrients in one setting? Do you supplement?
Great share of an excellent study...Thanks man !!!
Great study and video, thanks for sharing. I've done various fasting regimes for about 15 years and lots of exercise. I've seen similar results.
I added 16 hour fast. Once in a While I do 24 hour fast. Low carb diet, eat healthy fats avocado etc, and alot of vegtables. Lower your stress by looking at your daily routines. Also do some breathing through your nose deep breath. Get at least 6 hours of sleep regularly. Eric Berg Jason Fung, Sten Eckberg, Steven Gundry and Paul Mason. I started with Marlene Merrit first book I read about health food is Lower BP naturaly and Smart Blood solution
Excellent video Mike!
lose cross sectional area and visceral fat while maintaining strength?? This is exactly what I want since I play soccer. I need to maintain a lighter body weight while not losing athleticism.
Great study presentation, thank you.
Thanks so much. I currently do a 12hour fast, but I will begin to implement 16 hour fast 1-2 days per week and observe.
Thanks again
I eat at 12 and 6. This allows enough time to digest before I sleep at 9. I wake at 5:50.
No kids and my husband does the same. We eat mostly high fat, medium protein, fat low carb. Only regenerative farmed meat. We eat lots of veggies. We are both in ideal condition. We do strength training three times a week and walk everyday several miles around our neighborhood.
Time to have kids I would say
The two diets have a 5 hour difference, if you call 8AM to PM 12 hours then 1PM to 8PM is 17 hours. On the other hand eating at 8PM only marks the start of the last meal, not the end of the last meal, i.e. not the start of the fast.
Excellent thank you, I just found you and subscribed.
I forgot to mention that I do the 16:8 IF and have lost 30lbs. I do not diet. I try to eat clean and I rarely snack. So I normally have 2 meals a day and on Sunday 1 meal a day.
Man, I was fasting for a full year right before the pandemic. I felt so good, pants fit loser. Then lockdown happened and so much changed. I'm back on daily fasting again, eating, 10am to 6pm. Very doable and so good for you! Thanks for sharing this study!
Same here, I used to do intermittent fasting or OMED and felt great but covid hit, like you said a lot changed and I gained like 25 pounds and I said to myself - enough! Now I'm back to 18/6. Starting feeling better every day. Intermittent fasting is amazing!
Happy thanksgiving Mike. Great video congrats...About fasting I prefer to skip dinner and doing good breakfast (eggs, kefir, oatmeal, nuts, Chia, flaxseeds...) and a huge lunch (vegetable nuts fish legumes and so on) then fasting till the day after: I feel outstanding.....
Any chance the “lost” in muscle size could be a decrease in muscle glycogen and/or intracellular triglycerides?
As long as strength is still high I think it’s safe to assume any loss in muscle size was non-contractile tissue.
Either way, I agree that the pros greatly outweighs the cons 💪
Great point about the glycogen possibility. I’m also wondering if the density of muscle (not just size/volume) is different between the 2 groups. I’m hoping that the IF group somehow had denser muscle reflecting the reduced level of glycogen and hence size.
In addition, I’m wondering if the amount of subcutaneous fat in the arms and legs were taken into consideration when comparing those 2 groups.
On the other hand, strength is related to nervous system as well as muscle size. Showing same strength might merely mean the IF group somehow could fire their nerves better and in sync to exert the same force to move the weight despite reduced muscle size.
I feel stronger and I Play Racquettball. I just started lifting weights to tone up. i also run. I lost 47 lbs from 207 lbs. Now weigh 160 lbs. I fluctuate 2 to 3 lbs. plus or minus. Avoid all seed oils as much as possible Wesson crisco, canola, in general vegtable oils etc. Stick with low carb and healthy fats. Do not over do the nuts and limit fruit. Rasberries, blackberries, and strawberries are low glycemic. Avoid sugar as much as posible read lables before you put it in your body. Mostly eat unprocessed food. Cook and prepare meals. Fast food fast grave.
Could definitely be something in this. i was doing IF and keto for 3 months and was cut with very visible 6 pack and visible abdominal veins, i had a dexa scan which put me at 16% bodyfat. The dexa analyst said it would likely be due to glycogen loss after he asked if i had been doing keto giving an inaccurate bf% result
That was my thought as well. All you need then is one day of high carbs to pump the muscles back up
@@PreserveConstitution please stop giving people diet advice .
People are different and need different diets so what works for you won't work for everyone.