30yo male here. FWIW, a quick note to those reading the comments considering more extreme IF (16-20hrs): A lot of you will try this and for many of you it may not work, instantly or over the long term -- and that's okay! For me I thought it worked for several years -- until it didn't. Keep an eye out for the drawbacks. For many of us, drinking coffee on an empty stomach leads to insulin release and, as a result, blood sugar crashes -- light headedness, headaches or migraines, sudden low energy, loss of concentration, etc. And the lack of fuel can be an issue in the AM when it's time to do some cardio or lift weights. With weights it can be a safety issue, too. If you start feeling this way, it can get worse with age, at least in my experience. There is indeed is a lot of bro science out there but you need to listen to your body. Good news: your fast does not need to be 18 hours! Or even 16. I still fast -- and if I stop eating by 7p and don't eat again until 8a, that's a 13 hour fast. Sometimes it's 7p - 9a for 14 hrs.. Not bad. And there's no rules that you have to break that fast with a heavy meal. A little greek yogurt (or cottage cheese) with banana can be snuck in for 2-300 calories -- fuels your workout, prevents the blood sugar crash. And you still have a lot of calories to play with the rest of your day. It's nice to trim down -- just know that you can do it while protecting your blood sugar and fueling your workouts.
The increased coffee consumption causes electrolyte loss and depletion. Thats what causes the lightheadness and symptons.. also de sucralose and sweetner mimicking sugar may cause the release of insuline
It’s like you’re in my mind. I’ve been doing your women’s program and have definitely seen muscle development but I feel like no fat has come off. Can’t wait for the 3 month update
77 year old man here. If I could have changed my life when I was 20 and received a draft notice. Eventually enlisting and serving in Vietnam for one year. When I can back I was not of the mindset berfore being drafted. For many years I have maintained my body in as heathly condition as possible. I for the most part have done very heavy manual labor. But, while I cannot return to the weight I was in high school (I am within 10 lbs) and yet I still can do things most people my age cannot do including riding a bike 30 to 45 miles in 3 or so hours. So being overweight by 10 lbs does not make one unhealthy. And as we age we must take in a healthy diet and not the junk food high in sugars.
Definitely agree that I get much hungrier if I eat breakfast and want to eat again several times before lunch. When fasting until noon the only side effect for me is a slight headache from low carb and blood sugar, but manageable 😊
A good way to overcome this is eating some fruit. I have found by having something like an apple or an orange or something if you are getting those headaches and what not. Technically it will break the fast, but it is mostly water and vitamins haha.
@@ry1848 definitely agree, one apple can extend the "need" for a meal a few hours for me actually. But lately I also realized I'm probably low on electrolytes, after finding the "snake diet" and "snake juice", basically just adding Himalayan pink salt och potassium chloride, I feel much less this sensation. Quite a game changer actually, now fast four mornings in a row with barely any "headache" symptoms
Thank you for such a fantastic video. As someone with Insulin Resistance, intermittent fasting has made a tremendous improvement in my quality of life. But I admit that trying to switch to black coffee is soul crushing experience, thank goodness for zero-sugar coffee creamer!!! ☕🥰☕
I just started fasting. I'm doing warrior fasting during workdays(4) and 3 days a week OMAD. I want this to be my new life style. I have been getting headaches and constipation . Also I've noticed my energy levels are all over the place. 😪
people need to know they should spend more time hungry than being full. i am more productive while hungry, it's just we all have been fed with ''breakfast is the most important thing of the day'' - it is not! i feel lazy and sleepy after lunch. also good to know - break your fast with protein! it's important with what you're breaking your fast.
Thank you for such an informative video, I was wondering for the Minimalist Workout Routines For Women (provided in your description), the training routines kind of requires me to go to the gym with some of the exercises. Could I replace those exercises with the ones provided in your video "How I Built Muscle At Home (Without Weights)" ? Would I get the same result as mentioned in the training routine guide? I've got all these questions, it'd be awesome if you could make a video on specifically on Minimalist Workout Routines For Women or even a Minimalist Workout Routines Program Plan specifically for women. Thanks again
Im doing 4 meals a day and i think its a good volume of food for me. Only my first meal has a "low volume" of calories, about 300 (60g of oats and 200g of 1% milk).
I'm sure people will disagree, but IF can be tricky if you have kids, a demanding job, after school activities, etc Having that smaller window in my experience is hard to navigate when you have to juggle a ton of unpredictable demands, making IF hard to sustain. I'd love to do it but my twenties and thirties are far back in my rear view mirror at this point, so my focus is on healthy meals in moderation.
I am 48 have two kids, work full time, school full time ( online ), run a business, have a wife, and life. I IF 16:8 mostly, sometimes don't eat whole days, sometimes cheat. It's doable once your body gets used to it. I find that I am more focused, have more energy, and am stronger than at any point in my life. IF literally saved me. I lost 50 lbs and am close to being on my way to shredded. Just have to cheat far less lol ( Ice cream is my Kryptonite ). It's doable! Takes a little adapting, but I feel younger like I'm in my 20s. I still get mistaken for being in my 30s.
So right now I'm doing intermittent fasting, I do 10-15k steps a day, I eat in a caloric deficit. I'm really leaning out but now I don't have enough energy to do my weight training as effectively as I used to.
You know that breakfast is bs because in french “déjeuner” (which literally translates to “un-fast” or “breakfast) is at lunchtime and they created the words “petit déjeuner” for morning (aka mega-cereal-brand-capitalist) breakfast.
So you don’t eat carbs before a workout? I feel like when I have carbs before a workout I have more energy and can last forever, whereas if I go into a workout without carbs I’ll get drained early on and can’t finish my sets
I know you're a big Huberman fan and I've been listening too. One of the things he says, though, is that if you want to gain muscle you should spread protein throughout the day, and that fasting can lead to muscle loss. Do you find your approach is more focused on fat loss than muscle gain, when trying to recomp overall?
I followed your diet pattern and started workingout for a month now, but without any carbs in the first meal makes me weak when doing weight train, especially having low edurance
Some people do better lower carbs higher fat or vis versa. Find what works best for you with macro split and when you eat them. Aslong at the end of the day your in a deficit, maintenance or a slight surplus depending on your goals you'll be fine.
No, stevia does not break your fast if you're fasting for any of the most common reasons (including metabolic health/weight loss, gut rest, and longevity). Because stevia does not contain any carbohydrates or proteins that affect insulin secretion or blood glucose levels.
Can't get on board with this sorry. I work very hard starting 0700 in the morning. Intense training and situations as a fireman. If I don't eat breakfast to some degree, I won't have the energy to be locked in to my assignment. I'm not saying gorge on traditional breakfast like eggs and pancakes and potatoes and sausages. But I absolutely need something on board.
There's nothing wrong with eating breakfast. Dr. Sathin Panda of the Salk Institute for Biological Studies, probably the foremost expert in this area, himself gets up at 6:00 a.m. and has breakfast at 8:00 a.m. while still fasting fourteen hours a day (10/14). Wanhee's approach of waiting six hours before his first meal is extreme and, I would argue, not sustainable in the long run.
Wanhee quick question. I am going through state police training June 10th. I want to try fasting and not eat breakfast anymore until 2pm. Will water or black coffee up until 1-2pm ruin my fast? I also heard that you stated to eat low carb meal at first? What does the include?
Thank you for making those videos! Your approach to health and fitness is So simple and logical 🙌🏽 I could use some advice. I’m 5ft 5in and 146 Lb pounds. I used Calorie calc and my maintenance Calories are 2300. To recomp I would be eating 2000. If I’m at right at 2000 should I bulk to raise it above 2000 ? Can you bulk during at fast ? I have some fat on me but I do have some muscle and you can somewhat see a few of my top abs. Thank you and Keep up the great content !
Why do you want to bulk during a fast? It’s important to know that gaining muscle whilst also burning fat is extremely difficult and near impossible. Instead, what you should be doing is making sure to promote and maintain muscle usage while fasting. This encourages the body to burn fat rather than muscle mass.
Yah, i've been on meat, vegetable and fruits diet for 2 years, was just thinking of giving myself a treat every now and then, yes you are right, let's keep fighting. Thanks 😁
Every now and then is absolutely fine. In moderation, say at the weekend once, it’s great. Of course calories are calories so if you do have a little less snacks in the day to make up for it. That’s half the thing though of weight loss - the mental. You’ve got to look forward to things, like chocolate otherwise it’s hard to sustain
Its not bad but as I’ve been dieting and avoiding junk foods I started craving them less and less and now I see milkshakes and chocolate bars as disgusting 😂
In that case, extend your eating window and eat after your workout. 8/16 are not holy numbers. Plus, working out in itself promotes autophapy, one of the beneficial processes of fasting. In fact, in people regularly performing moderate to intensive exercise (weight training), fasting for too long can negatively impact your results. More is NOT always better.
Yes. You're eating within a twelve-hour window and fasting the rest of the time. It's the 12/12 method which is the recommended approach, gradually transitioning into 10/14 and/or eventually 8/16.
I'm sorry, but this is the first video where I have to disagree with you. I don't think intermittent fasting should be used for children, teenagers, or adolescents. I think they should be able to have 3 meals a day because they are still in a rapid growth phase. So breakfast is not always a bad thing!!
Why would it be a bad thing if they are still meeting their tdee? If anything you’d think it would prevent alot of fat kids which are everywhere these days
@@nathancarter6311 I would say that’s because of the quality of the meal, not the volume. Most American kids are fed some quick and easy breakfasts, rather than eggs and such.
My daughter just turned 18 🎉. But she has always as I can remember eaten twice a day lunch and dinner maybe a snack every once in a while. I understand what you mean but she never would eat the breakfast no matter what I said or tried to "make" her eat it anyways. I think kids know themselves pretty well so I just let her figure that out as she went on in life. 😊 But I still understand your concern
I dont suggest that first one. It is highly important to eat 3 meals a day. Skipping breakfast would just make you prone to an energy deficit. You might sacrifice your daily activities just to get thin. How about just eating sandwiches or soup instead of rice meals or skipping.
30yo male here. FWIW, a quick note to those reading the comments considering more extreme IF (16-20hrs): A lot of you will try this and for many of you it may not work, instantly or over the long term -- and that's okay! For me I thought it worked for several years -- until it didn't.
Keep an eye out for the drawbacks. For many of us, drinking coffee on an empty stomach leads to insulin release and, as a result, blood sugar crashes -- light headedness, headaches or migraines, sudden low energy, loss of concentration, etc. And the lack of fuel can be an issue in the AM when it's time to do some cardio or lift weights. With weights it can be a safety issue, too. If you start feeling this way, it can get worse with age, at least in my experience. There is indeed is a lot of bro science out there but you need to listen to your body.
Good news: your fast does not need to be 18 hours! Or even 16. I still fast -- and if I stop eating by 7p and don't eat again until 8a, that's a 13 hour fast. Sometimes it's 7p - 9a for 14 hrs.. Not bad. And there's no rules that you have to break that fast with a heavy meal. A little greek yogurt (or cottage cheese) with banana can be snuck in for 2-300 calories -- fuels your workout, prevents the blood sugar crash. And you still have a lot of calories to play with the rest of your day. It's nice to trim down -- just know that you can do it while protecting your blood sugar and fueling your workouts.
The increased coffee consumption causes electrolyte loss and depletion. Thats what causes the lightheadness and symptons.. also de sucralose and sweetner mimicking sugar may cause the release of insuline
Thank you, was getting more migraines in the morning when doing the 16/8 fast so stopped. This is good to know.
Coffee on an empty stomach causes insulin resistance? Even plain black coffee?
It’s like you’re in my mind. I’ve been doing your women’s program and have definitely seen muscle development but I feel like no fat has come off. Can’t wait for the 3 month update
What is the update????
@@sagaspaceomeone got lazy again😂
great summary: fast, eat what you want once a day, keep calories deficit. love it
77 year old man here. If I could have changed my life when I was 20 and received a draft notice. Eventually enlisting and serving in Vietnam for one year. When I can back I was not of the mindset berfore being drafted. For many years I have maintained my body in as heathly condition as possible. I for the most part have done very heavy manual labor. But, while I cannot return to the weight I was in high school (I am within 10 lbs) and yet I still can do things most people my age cannot do including riding a bike 30 to 45 miles in 3 or so hours. So being overweight by 10 lbs does not make one unhealthy. And as we age we must take in a healthy diet and not the junk food high in sugars.
Words of wisdom from someone so young
This is actually really good info. I practised eating after 12 and lost 5kg in a month(ofcourse while working out)
Awesome video as always 👊🏾
As someone who hates eating breakfast I see this as an absolute win
Definitely agree that I get much hungrier if I eat breakfast and want to eat again several times before lunch. When fasting until noon the only side effect for me is a slight headache from low carb and blood sugar, but manageable 😊
A good way to overcome this is eating some fruit. I have found by having something like an apple or an orange or something if you are getting those headaches and what not. Technically it will break the fast, but it is mostly water and vitamins haha.
@@ry1848 definitely agree, one apple can extend the "need" for a meal a few hours for me actually. But lately I also realized I'm probably low on electrolytes, after finding the "snake diet" and "snake juice", basically just adding Himalayan pink salt och potassium chloride, I feel much less this sensation. Quite a game changer actually, now fast four mornings in a row with barely any "headache" symptoms
I can listen to him talk all day
Thank you for such a fantastic video. As someone with Insulin Resistance, intermittent fasting has made a tremendous improvement in my quality of life. But I admit that trying to switch to black coffee is soul crushing experience, thank goodness for zero-sugar coffee creamer!!! ☕🥰☕
So, fasting has been reversing your insulin resistance? How long do you fast? What is your diet like?
I actually love to eat in the morning. 10 AM
Have lunch at 2 PM and just skip dinner.
I can go on without food until next day breakfast.
I just started fasting. I'm doing warrior fasting during workdays(4) and 3 days a week OMAD. I want this to be my new life style. I have been getting headaches and constipation . Also I've noticed my energy levels are all over the place. 😪
Question : Can i stop my intermittent fasting with whey protein?
Love your content Wanhee, keep up the great work! ✅😊
people need to know they should spend more time hungry than being full. i am more productive while hungry, it's just we all have been fed with ''breakfast is the most important thing of the day'' - it is not! i feel lazy and sleepy after lunch.
also good to know - break your fast with protein! it's important with what you're breaking your fast.
DUDE UR THE GOAT!
Content on running? I am trying to get into boxing shape. All your videos so far are great.
Thank you for such an informative video, I was wondering for the Minimalist Workout Routines For Women (provided in your description), the training routines kind of requires me to go to the gym with some of the exercises. Could I replace those exercises with the ones provided in your video "How I Built Muscle At Home (Without Weights)" ? Would I get the same result as mentioned in the training routine guide?
I've got all these questions, it'd be awesome if you could make a video on specifically on Minimalist Workout Routines For Women or even a Minimalist Workout Routines Program Plan specifically for women. Thanks again
Im doing 4 meals a day and i think its a good volume of food for me.
Only my first meal has a "low volume" of calories, about 300 (60g of oats and 200g of 1% milk).
Thank you for your video, sir. I needed that
Love your content
from Tijuana Mexico♥
I'm sure people will disagree, but IF can be tricky if you have kids, a demanding job, after school activities, etc Having that smaller window in my experience is hard to navigate when you have to juggle a ton of unpredictable demands, making IF hard to sustain. I'd love to do it but my twenties and thirties are far back in my rear view mirror at this point, so my focus is on healthy meals in moderation.
I am 48 have two kids, work full time, school full time ( online ), run a business, have a wife, and life. I IF 16:8 mostly, sometimes don't eat whole days, sometimes cheat. It's doable once your body gets used to it. I find that I am more focused, have more energy, and am stronger than at any point in my life. IF literally saved me. I lost 50 lbs and am close to being on my way to shredded. Just have to cheat far less lol ( Ice cream is my Kryptonite ). It's doable! Takes a little adapting, but I feel younger like I'm in my 20s. I still get mistaken for being in my 30s.
How are you consuming all your protein during the eating period? Two protein shakes? Tons of lean protein like chicken?
So right now I'm doing intermittent fasting, I do 10-15k steps a day, I eat in a caloric deficit. I'm really leaning out but now I don't have enough energy to do my weight training as effectively as I used to.
Me as a college student not eating breakfast at all is normal for me xDD Coffee ☕ is the 🐐
How do you still fit your protein in with only 2 meals a day? Other than protein powder obviously
As someone who's trying to improve their English I'll, how did my man learn to speak English this good?
You know that breakfast is bs because in french “déjeuner” (which literally translates to “un-fast” or “breakfast) is at lunchtime and they created the words “petit déjeuner” for morning (aka mega-cereal-brand-capitalist) breakfast.
So you don’t eat carbs before a workout? I feel like when I have carbs before a workout I have more energy and can last forever, whereas if I go into a workout without carbs I’ll get drained early on and can’t finish my sets
I know you're a big Huberman fan and I've been listening too. One of the things he says, though, is that if you want to gain muscle you should spread protein throughout the day, and that fasting can lead to muscle loss. Do you find your approach is more focused on fat loss than muscle gain, when trying to recomp overall?
I followed your diet pattern and started workingout for a month now, but without any carbs in the first meal makes me weak when doing weight train, especially having low edurance
Eventually your baseline level without carbs will improve.
Some people do better lower carbs higher fat or vis versa. Find what works best for you with macro split and when you eat them. Aslong at the end of the day your in a deficit, maintenance or a slight surplus depending on your goals you'll be fine.
I've noticed the same thing. Carbs help me perform better in the gym.
@@shawnmichaud6315 thanks
@@tempestandacomputer6951 thank you
“You can’t eat and sleep at the same time”. Challenge accepted
How to fast and at the same time consume the amount of protein in I need
Watching this video while eating chocolate ice cream for breakfast 😋 great tips tho
Do you work out in your fasting window or when in your eating window?
I like how you say “sapiens” 😊
Are always in a caloric deficit? Or do you ever get to maintenance cals?
When we add some stevia or other product to the coffe, does it stop the fasting???
No, stevia does not break your fast if you're fasting for any of the most common reasons (including metabolic health/weight loss, gut rest, and longevity).
Because stevia does not contain any carbohydrates or proteins that affect insulin secretion or blood glucose levels.
It works!!!!
Can't get on board with this sorry. I work very hard starting 0700 in the morning. Intense training and situations as a fireman. If I don't eat breakfast to some degree, I won't have the energy to be locked in to my assignment. I'm not saying gorge on traditional breakfast like eggs and pancakes and potatoes and sausages. But I absolutely need something on board.
There's nothing wrong with eating breakfast. Dr. Sathin Panda of the Salk Institute for Biological Studies, probably the foremost expert in this area, himself gets up at 6:00 a.m. and has breakfast at 8:00 a.m. while still fasting fourteen hours a day (10/14). Wanhee's approach of waiting six hours before his first meal is extreme and, I would argue, not sustainable in the long run.
This makes me confused. What about the studies that show a link between no breakfast and weight gain? Was the correlation due to a different fact?
The best project you will ever work on is you.
Wanhee quick question. I am going through state police training June 10th. I want to try fasting and not eat breakfast anymore until 2pm. Will water or black coffee up until 1-2pm ruin my fast? I also heard that you stated to eat low carb meal at first? What does the include?
Thank you for making those videos! Your approach to health and fitness is So simple and logical 🙌🏽 I could use some advice. I’m 5ft 5in and 146 Lb pounds. I used Calorie calc and my maintenance Calories are 2300. To recomp I would be eating 2000. If I’m at right at 2000 should I bulk to raise it above 2000 ? Can you bulk during at fast ?
I have some fat on me but I do have some muscle and you can somewhat see a few of my top abs. Thank you and Keep up the great content !
Why do you want to bulk during a fast? It’s important to know that gaining muscle whilst also burning fat is extremely difficult and near impossible. Instead, what you should be doing is making sure to promote and maintain muscle usage while fasting. This encourages the body to burn fat rather than muscle mass.
Is it bad to eat milk chocolate bars every now and then when trying to lose lower belly fat?
of course. not recommended at all. go for real foods than junk foods!
Yah, i've been on meat, vegetable and fruits diet for 2 years, was just thinking of giving myself a treat every now and then, yes you are right, let's keep fighting. Thanks 😁
Every now and then is absolutely fine. In moderation, say at the weekend once, it’s great. Of course calories are calories so if you do have a little less snacks in the day to make up for it. That’s half the thing though of weight loss - the mental. You’ve got to look forward to things, like chocolate otherwise it’s hard to sustain
Its not bad but as I’ve been dieting and avoiding junk foods I started craving them less and less and now I see milkshakes and chocolate bars as disgusting 😂
“You can’t sleep and eat at the same time” I beg to differ sir lol
But what if I do work out before eating breakfast? Please comment, thank you!
Yeah please reply to this i need the answer
Working out before you eat is the best way to lose weight and burn your own fat rather than burning the food you are
In that case, extend your eating window and eat after your workout. 8/16 are not holy numbers. Plus, working out in itself promotes autophapy, one of the beneficial processes of fasting. In fact, in people regularly performing moderate to intensive exercise (weight training), fasting for too long can negatively impact your results. More is NOT always better.
Children need breakfast. Nobody else apart from maybe pro body-builders and Atheletes
It's hardly unusual to want to eat breakfast after having not eaten (fasted) for 8 hours!
If I have breakfast around 8 or 9 A.M, have a protein shake after a workout at 6 and then eat at around 7:30, is this considered as fasting?
Bruh😂😂😂
@@hjlkoiuy ?
Yes. You're eating within a twelve-hour window and fasting the rest of the time. It's the 12/12 method which is the recommended approach, gradually transitioning into 10/14 and/or eventually 8/16.
1:12 luffy wants to know your location
Bro without lifting can build muscle
Doing calithenics only
@@sanji4155 yes
@@Moon1a without any weight?
Lov your content bro fix yours dientes tho cmon i look up to u 😂
try not eating as many hours as you can before sleep. ez life
I'm sorry, but this is the first video where I have to disagree with you. I don't think intermittent fasting should be used for children, teenagers, or adolescents. I think they should be able to have 3 meals a day because they are still in a rapid growth phase. So breakfast is not always a bad thing!!
Why would it be a bad thing if they are still meeting their tdee? If anything you’d think it would prevent alot of fat kids which are everywhere these days
@@nathancarter6311 I would say that’s because of the quality of the meal, not the volume. Most American kids are fed some quick and easy breakfasts, rather than eggs and such.
My daughter just turned 18 🎉. But she has always as I can remember eaten twice a day lunch and dinner maybe a snack every once in a while. I understand what you mean but she never would eat the breakfast no matter what I said or tried to "make" her eat it anyways. I think kids know themselves pretty well so I just let her figure that out as she went on in life. 😊
But I still understand your concern
Bro you're wrong. Eating 3 times a day is a western diet. You've just adapted to this because its all you've ever known.
LOL,,, Welcome to Muslim country, White boy,，， Kids here are fasting from 5AM to 6PM annually 😂
I dont suggest that first one. It is highly important to eat 3 meals a day. Skipping breakfast would just make you prone to an energy deficit. You might sacrifice your daily activities just to get thin. How about just eating sandwiches or soup instead of rice meals or skipping.
You are wrong
i eat only once a day at 8pm.