Most Effective Way to Lose Weight on a Protein-Sparing Modified Fast
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- เผยแพร่เมื่อ 6 ก.ย. 2024
- Disclaimer:This video is not meant to diagnose, treat, or mitigate any medical condition. It is merely for personal educational use only.
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Watching this in 2024 and the whole "your body can only absorb so much protein at any given time" has been disproven in several studies. Your digestion actually slows down so you can absorb it all, which is fascinating. That being said, this is a great video and explanation of PSMF. Glad I found your channel!
@@Poppy_love59 I love OMAD too! And I agree. That’s daunting. What if you did go to 2MAD but kept it in a very narrow window? I’ve been doing a 2-4 hour window. Getting enough protein in two hours is kind of like one long meal so, IMHO, it’s still OMAD. But I will stretch it out to 4 when I have to. Happy eating!
We are just now complete our last course. Maybe in the future
It's really a great way of eating. You can shed the pounds fairly quickly. If you find that your body holds water and fat very easy then you must try this.
This is by far the best method to lose weight for me personally ever. I have been carnivore for over 2 years and stalled the last year or so. I am finally back on the weight loss train. Thank you so much.
Update?
I still think it is good (for a lot of people), but not for a long period of time for me personally. I workout a lot and choose to do more fat intake now. check out keto savage. I utilize Keto savage's methods more these days. More fat is better for me. @@Finn959
It works great for short term for me. I personally like Keto savage's approach with a little higher fat intake. check out his channel. he has an entire series on how to follow his program. @@Finn959
How’s it going?
@@ceeez3072 i had good results when I started. I personally feel better with higher fat. I just workout a little harder now and track my macros. I mainly eat carnivore high fat. (beef, butter, eggs, etc.)
Started five years ago Banting. Lost 20 kilos. Moved on to Keto, lost another 15. Then progressed to higher fat Carnivore. Lost nothing. Eased back into Ketovore and I have maintained. Over all of this I was already doing OMAD for some years. Still have 20 kilos to lose. I think this might be the right approach for me. On a very limited budget, so it's mince, tuna and eggs. Going to work out what I need and plan my schedule! Thank you for a very informative video.
Most welcome, Sarah.
I am SO very grateful to have found your channel, after nearly 2 yrs where western docs have utterly failed me when I faced extreme complications from a molar pregnancy/miscarriage at 51(!) in Sept of 2020. I finally found a functional health doctor who has helped tremendously , however, my health challenge coincided with moving into my early 50’s and I faced the double whammy of a long recover ( meaning little exercise/movement ) coupled with all the hormonal changes of a 51 and counting woman. Candida was one issue from pelvic floor dysfunction and I gained weight on an anti-candida diet which I was told indicated how bad my infection was…but I think now it was also because I have severe early sarcopenia from 2 yrs of recovery an little exercise as mentioned. I was a pro dancer for 25yrs and never ever had this issue, I was able to maintain strength and tone far above normal standards for my age until this miscarriage. All that said, you helped me realize I was no where near eating enough protein and I was def in breaking down muscle mode for a long time. You have encouraged me to make the effort despite how hard it feels right now. ( I just started doing hiit and weigh training and can only do it in short spurts ) but I see it as I have no choice if I want to enjoy the last season of my life. With all your incredible knowledge I feel for the first time hopeful I can finally get back to the self and body I had for 50yrs. It will be a process, but with all you have generously shared to help equity us with the RIGHT information, so specific and detailed. I will get there!!! Thank you so much, I am very very grateful. I’m now eating protein at every meal, even enjoying meat in the morning. You’re the best!! -Jacqui in Chicago
Amazing personal history. That is a difficult situation to experience. Glad you're finding this useful. Hoping for the best for you.
Thanks for explaining PSMF so well. I’ve been watching Judy’s videos. This is my first time seeing your video. I subscribed to learn more.
You described me to a T on how I've come across PSMF. It is so frustrating when you think you are doing everything right and you keep gaining weight. Part of the problem was extreme stress and lack of sleep which I finally have gotten under control from acupuncture, however, the scale won't budge. I am binge watching your videos so I can learn how to start PSMF correctly. I am desperate but hopeful!
You might want to consider our 3 month program. This is the last time we're doing it. Most people find it very helpful. If interested here is the link: www.thebiointegrationcode.com/courses/PSMFChallenge
I follow dr Donald Layman, a protein researcher, he says you need 30 grams to start protein synthesis. 1.8 grams per ideal body weight. And keep your fat at 30 grams no ceiling on protein levels. . I prefer 2MAD. Insulin does raise with protein. And, I’ve also read if you do the more than 2x a week and keeping your fat at 30 grams a day, you need a refeed, raising your fat.
1.8 grams? That’s a lot! Do you mean per kilogram of ideal body weight?
I need you to do another video a little simpler I did not understand
Oops. I am going to have to break my OMAD habit. Thanks again!
Here is how I have come to PSMF. I have a 24 year history with very low carb to control T2D diagnosed in 1998. Fast forward to 2018 was keto, fat adapted in ketosis low insulin levels but still had serious signs of metabolic syndrome. I now believe this is from eating too much fat. I started PSMF a week ago and see provement in my blood glucose and blood pressure. In the weeks and months ahead I expect:
Further improvement in BG and BP
My TG to finally go well below 100
Loss of my 15 lb of belly fat
LDL-p go from pattern B to pattern A
CAC to stabilize.
My doc, Nadir Ali has a new video explaining the problem concluding too much fat can be a problem, but does not fully connect the dots to PMSF.
Watching your videos allowed me to connect some dots. Thank You!
Peter, You are and have been a wonderful authority in your own right and have definitely changed many people's lives. Your personal candour in sharing what it has taken for to achieve incredible results has made it so real for others to follow, and posting valuable studies periodically, has been a force unto itself. Thanks as well.
My goodness, you are so kind. I will keep you posted I guess by commenting on your future videos. No kidding, my residual metabolic syndrome was driving me crazy. I tried reducing fat and dairy with some improvement but the precise nature of your PSMF I think will do the trick.
I so appreciate the free information you and Ms. Judy put out regularly. Thank you so much ❤️
Most welcome.
👀 🤔Menopausal Female in a wheelchair (cannot feasibly stand/walk) after brain surgeries, with neurological conditions, including Gastroparesis and limits of ANY weight lifting or exercise (CSF issues), and necessary meds with all of former have left me morbidly obese for the first time in my life! 😮💨 Doctors acknowledge weight loss is mandatory, but no guidance or opinions. I've researched ALL the Keto/Carnivore/Fasting/OMAD permutations, but you and Mrs. Judy make the most sense. ANY thoughts, though not medical advice, would be appreciated. I need results for safety AND health, but want to do it right so no bounce back. I recognize this likely means permanent dietary changes. Thanks for both your transparency. Hubby is a Doc, and he said in medical school he was taught: "They don't care what you know, if they don't know that you care!" 👍🙏😎
@lulu, I’m soooo very sorry for all you’ve been through!!! 😢 How are you doing now? I hope things have improved!!
Pretty much all meats are 7g of protein per oz as a good rule of thumb. Recent research, as you allude to, is over 50 need 1.5 g/ideal lbs and there's an assimilation cap of about 40g with a refractory period of 3-4 hrs. Excess protein can spike insulin, so that division matters.
You and Mrs.Judy have an amazing testimony! Both of your transformations are incredible!Thank you so much for sharing this! I subscribed to Mrs.Judy’s channel and I’m enjoying it! Thanks so much for sharing!
Thanks for watching.
One suggestion: maybe breifly describe what a PSMF is in each of your videos. Let me give it a shot: fuel macros fat and carbs/glucose are greatly reduced while eating to meet protein requirements. It is fuel fasting.
So appreciate that. Copied and will use. Cool!
What can be done to prevent constipation? It is the only disadvantage I unfortunately experience
One word: BRILLIANT!! I had so many damn aha moments...thank you!!
I subscribed...
I thought that the amount of Luecine was what stimulates muscle synthesis. 3.0g of Luecine is the threshold.
I went carnivore in 2020 because of decades of autoimmunity, but no one knew what it was. Due to CIRS and MCAS I literally cannot eat plants. I would really like to get the results I lost when covid long haulers became a thing.
Wow Judy and you have really been through it. Great vid 🙌🏻
Don't matter how much protein you have in 1 sitting.
New studies showed the body still utilizing the protein.
Multiple feeding daily keeps insulin high thus making fat loss difficult.
Multiple feeding daily keeps insulin high if you eat SAD. When carnivore then insulin does not arise as much.
Wtih PSMF I have lost 1,2-2,1kg per week and been eating between 0700 and 1700 and 3-4 times per day.
PSMF for 3 days and refeeding a couple of days. Then repeat. 👍
Beautifully explained, thank you
Thank you for sharing your stories. I really enjoy Judy's recipes?
I'll make sure she knows that. Thanks.
Fantastic content as always Dr
Thank you for this; it's extremely informative.
I am 5'7, used to be 5'9" and I am a size 6 at 147. Like scary looking
Simply BRILLIANT!!!
I've been carnivore for two months now. Im seeing NO MOVEMENT. I'm 320 pounds I lost like 3 pounds in the last 2 months. Nothing on the tape measurements. I'm gonna give this a try this week. If you actually obese as I am, is it safe to go beyond 4 days. Like a 7 on and 4 off?
Love this! Thank you!
Thanks for this great info , I will give this a go for sure .😊
I have been following a protein priority WOE for about 3 months. I really appreciate your videos and Judys recipes! But I just had blood work done for my upcoming annual checkup and both BUN and Bun/Cre Ration were flagged as high, 34 and 46 respectively. I read that a high protein diet could cause this...do you have a video on this?
PS - I'm 72 and take NO medications!
The BUN does vary as you have more protein Blood urea nitrogen) the nitrogen is from the protein. However in terms of kidney function, which is the real concern, that has to do with creatinine and that you want under 1.35 (mg/dL) generally. if above 1, kidneys are struggling. They’re not filtering properly.
Thank u for your amazing information
Our pleasure!
In essence it’s lean carnivore most days a week with a few high fat carnivore days spread over 4 meals each day. The main issue I have is that I just love veggies too much which obviously isn’t compatible with this way of eating...
If you're doing fine with what you're doing now no need to change. Though I haven't had veggies for a while I do have a salad periodically. The focus is on the amount of protein spread over a day as a priority.
In terms of weight loss, is PSMD better than fasting? 24/48hs, for example. I found easier to fast than to eat my protein, for me I need 110 grams,but I feel hungrier than a complete fast
Same here...
Agree! same with me.
Fasting verses PSMF. I did a video: PSMF compared to Intermittent fasting th-cam.com/video/UCCYsJLePww/w-d-xo.html They are not incompatible. Fasting alone serves a different function than PSMF. If your method of fasting works for you no need to change. However long term protein under consumption has it's consequences as well.
Isn't autophagy desirable? I think the frequent feeding with that level of protein intake would prevent much autophagy. I do intermittent fasting (2MAD most days and OMAD 2 days/week) to increase autophagy.
That is how most people think who do time restricted eating. The thing is Autophagy cannot be measured directly but is assumed when insulin is low. Insulin is low in PSMF.
Interested in your 30 day Program. Do you include vegetables? I watched your what I eat video and didn't see vegetables. I did carnivore before and do better with some vegetables.
On your off days, you certainly can. we don't have much at all now. formerly we did long ago, in fact, were primarily vegetarian
Where can I find the recipe for Judy’s Turkey Patties. Seems great for a grab and go PSMF Day! Thank you!!!
Here it is on her blog. It is a chicken burger which is what we did initially then switched to turkey due to lower fat as well. ketonaturopath.com/chicken-sausage-sugar-free-and-great-for-breakfast/
@@DrKarlGoldkamp-KetoNaturopath I saw that one but wasn’t sure if there was a separate recipe for the turkey.
thank you so much!
@@jenniehilligus135 She will be making a new one with the Turkey specifically to remove all doubt. She upped her game with making them and the spices she uses.
I know this is an old post but hopefully, you will see it. You said that we should only use whole Foods but would it be alright if we use a protein shake for a snack? I have a hard time just eating dry meat for all of the meals.
I have heard that tuna is ok because the selenium content ameliorates mercury buildup. However sources like swordfish and shark do not contain enough selenium relative to mercury. If one were to supplement with selenium, could this help mercury buildup with certain seafoods?
Absolutely NOT!
you dont think Hitt is bad for your joints and stresses the heart and raises cortisol because your body is under physical stress?
This is about Slow High Intensity Resistance. It started with initially for osteoporotic women in the 1960s. Nothing is safer.
Please show a sample sheet of a diet for a week and what you eat in a day I don’t understand add egg yolks you’re just eating egg yolks on the off day I don’t get it please help
No he was saying to add egg yolks to what you have been eating. He was trying to make it easier. So you eat 125 g of protein a day on psmf days, you eat the 125 g of protein on the days off as well but the you would add egg yolks on top of that for the fats
Didn’t mention lean beef, ground beef…?
Do you still offer the 30 day course? The link was broken.
What would say is the max amount of protein you could have at one sitting? I understand a 5’10 man should at minimum have 30g but at most if you can only fit it 2 meals would 83g per meal be too much?
That would be fine. Do I have a maximum calculation for PSMF but OMAD: no. It would be pretty much impossible to have 160 grams of protein in a 'whole food' source.
If you are not having your protein that way (ie protein powder) then the chance of excessive burden on your kidney is far more likely.
Can you do a refeed day with higher carbs ? At maintenance calories or would this impede weight loss ?
Some people on their 'off days' revert to keto at 20 grams per day. At some point, you will find it is counter-productive to increase carbs. People responses vary due to their metabolic abilities. We don't.
Is this ok if an obese person follows psmf for several weeks? Or you need to do some keto refeed days every few days?
Here in Greece we don’t have doctors specialized in those kind of diets unfortunately and I’m trying to educate myself.
Thank you in advance!
You can get youself in trouble without taking a break as I've often mentioned in my video. Here's a playlist of other detailed videos on PSMF that should help you :th-cam.com/play/PLa0O8ZbBUKLdlY5NniK9Tqvr1yvtVET8R.html
@@DrKarlGoldkamp-KetoNaturopath thank you so much for your reply! I’ve already watched those and this is why I asked. Because I’ve heard you saying this and it makes sense.
I finally get it
So is this basically the carnivore diet but with more frequent smaller meals spread throughout the day? Does the type of meat matter. Been eating steak and ground beef. Should i pick leaner meat to do psmf?
Yes.
Please can you comment on How to lower a very high level of B12?
I’m curious as I also have this going on
I also have high vit b levels also
@@karenp7275 Check out Dr Chaffees videos. B12 levels are wrong according to him and his reasoning sounds logical.
Is there a minimum of carbs in PSMF because everything has some carbs. Like chkn breast . Not chuck steak but prob in other meats.
We don't do any carbs that are not inherent in the whole food sources of protein on our PSMF days. We put together an entire program on the 'How We Do PSMF' in lieu of that I did an entire playlist as well. Here that is: studio.th-cam.com/users/playlistPLa0O8ZbBUKLdlY5NniK9Tqvr1yvtVET8R/videos
Are egg whites good for psmf days? Veggies?
yes
So I have cystinuria, had right kidney removed at 17, I am now 60, I really want to build more muscle, what do you recommend?
@Joan, creatine, high protein, and heavy lifting (carefully and slowly). ❤
Ah, Doctor? I am that 4'10" woman. Perfect example, thank you! Do you know how hard it is to eat 104g of real protein? Maybe someone could eat that from tofu and beans, but a pound and a half of salmon a day? Two dozen eggs? That's a lot for anyone, and a good thing, too. If you're full, you can't eat more.
I'm glad you and your wife are doing so much better! You're very good at educating people, and have really helped me.
That's most certainly THE most common comment I get before people actually do PSMF as outlined in the video series I've done on how to do this, or joined our 1 month program (see description). You are about the same height as my wife who's been doing this for years. I've yet to hear someone who has actually followed our approach make this comment.
Thank you for your comment.
Onestly.... For personal experience..1g is too low
at 15:59 in the video...a 125gms of protein per day is only 4 ounces for the entire day...and that 4 ounces is supposed to be divided into 5 meals???!!! That would be 0.8 ounces per meal. How is that sustainable? How is something that small even measured? I listened to what you said over and over, and don't understand, because this doesn't make any sense to me. I am new to this PSMF concept and I assume I am misunderstanding. I did a search to convert grams to ounces because my kitchen scale weighs only ounces. How many ounces per day would a woman 5'4" whose ideal weight is 125 pounds be? Please help. I hope I will understand better as I continue to view your videos. Thank you in advance for your help.
Here's an entire playlist on PSMF I did. That should help you. th-cam.com/play/PLa0O8ZbBUKLdlY5NniK9Tqvr1yvtVET8R.html
Exelente
carnivore is the final frontier of elimination diets,,,,
So if I'm figuring this right, I'm looking at 1 0z. of meat 5x a day? that only equals 5 oz of protein per day?
No not correct. no where near.
@@DrKarlGoldkamp-KetoNaturopath I watched more of the video and saw that. I just don’t understand it.
@@tammyfleischauer5891 Here's a link to more videos I did about this: th-cam.com/play/PLa0O8ZbBUKLdlY5NniK9Tqvr1yvtVET8R.html
Can I start the 30 Day Challenge anytime during the month?
yes
Do you have to do workouts the same day as protein days?
Generally it doesn't matter. We do. One advantage, a small one, is having protein after working out. It is thought that there is a brief 'window' of increase MPS and having more protein at that time would be advantageous. This 'window' is generally over emphasized and many people over-consume protein powders at these moments.
@@DrKarlGoldkamp-KetoNaturopath Thanks!
Hello, what do u think about medical prolong fasting ? Like 5-7 days ?
For what objective?
@@DrKarlGoldkamp-KetoNaturopath let’s say, to clean up old cells, to prevent endometriosis or any other hormonal related disease . I had ovary cyst.
@@anir8023 For immune support definitely. I've done a 7 fast a couple of times and it is a tool to be used cautiously for immune support,
@@DrKarlGoldkamp-KetoNaturopath thank you 😊
I didn’t understand, does this protein have to come from animal or can it come from cheese and beans?
Technically it could come from plants, beans, cheese. very problematic and far less effective.
@@DrKarlGoldkamp-KetoNaturopath thank you. Yes, I thought so, he is giving us most effective way and also he is talking to those with weight issues.
How can I use this method to lean out for a bodybuilding competition? (i.e need to get very lean)
This works perfectly for body building. No change necessary.
@@DrKarlGoldkamp-KetoNaturopath what do you do if you stalled for a month not gaining or losing and eating a lot (not fasting, 12-15 hours). need to get off those 10-15 pounds
@@tatl5454 I always go back the the basics, which are to track specifically one diet for a week ( or longer) if the protein amounts are what you should be having and in line with PSMF as we describe it, then I look at dairy and alcohol.
@@DrKarlGoldkamp-KetoNaturopath diet is very clean no dairy or alcohol once or twice a week i include egg yolks, meat sources is mostly lean turkey just because of taste preferences. But i could easily say in one day I eat 1.5-2 pounds of turkey. Im 5'1 Female weight is 118 but as im trying to lose as much fat as possible for a show my usual "stage weight" is around 99-102
@@tatl5454
How did PSMF end up working out for you?
Good way to lose muscle mass, if thats your goal.
Sounds like you did not watch the video.
@@millimetrarYoure right ! I am corrected, beg yer pardon..
Do vegans stand a chance for psmf
Yes. they have to increase their protein. It is more difficult finding and calculating plant based protein but certainly possible.
I was dying of starvation period
1 g...and "ideal weight" is what traditional western medicine teaches
Clearly. The limit is primarily defined by labs, not a random number. As long as one has good uric acid, BUN/ creatinine, Creatinine.