NEUROSCIENTIST: FITNESS Industry LIED To You | Andrew Huberman
Вставка
- Опубліковано 1 лют 2023
- Neuroscientist Andrew Huberman explains how you can actually get fit, get in shape and lose weight. Andrew Huberman reveals truth about getting fit and losing weight.
Explore more of interesting insights from Andrew Huberman:
• Essential Knowledge - ...
The way you look is the MOST important thing in today's world. Everybody wants to get fit, lose weight and maximize their looks. Neuroscientist reveals the EASIEST way to get the body shape you want and increase your attractiveness and makes you much more likely to succeed at pursuing relationships.
Andrew Huberman is an American neuroscientist and associate professor in the Department of Neurobiology at the Stanford University School of Medicine who has made many contributions to the brain development, brain plasticity, and neural regeneration and repair fields.
Speaker : Andrew Huberman
UA-cam : Nine Club Podcast
Andrew Huberman On Nine Club Podcast Clip:
Original interview: • Andrew Huberman | The ...
Fair Use Disclaimer
Copyright disclaimer under section 107 of the Copyright Act 1976, allowance is made for "fair use" for purposes such as criticism, commenting, news reporting, teaching, scholarship and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use.
My uncle is a doctor in Mexico who worked the night shift since I can remember. More like he worked all day, feels like a never saw him!! You would think he looks old and haggard. He would leave the hospital in the morning, go for a swim and hit the sauna, would come home and eat lunch with my aunt before finally going to bed for a few hours to do it all again. He's also been taking cold showers this entire life, something he picked up in military school. His energy, his skin, his attitude towards life are all amazing. He's my inspiration. I always thought his lifestyle was a little extreme but now we have all this science basically backing what he's been doing all his life. The past five years I've lost three aunts and my mother. He's still kicking and he looks amazing and healthy. He is still practicing medicine at 73, because someone like him could never retire LOL. God bless my Uncle Samuel.
I’m going to use your story as inspiration to get fit I’ve had 20 years of hell with my back when lying down I’ve weaned myself off opioids and that was leaving me feeling suicidal even more than the pain. Now I’m in the gym off meds and trying to implement all your uncles methods into my routine I’m a non smoker 14 months and ready to get going. Thank you for your story please tell your uncle there’s a guy in Scotland you’ve inspired 😃✌️🫶🏴🏴🏴
🙏❤️
I work the night shift all year and am concerned about its effect on my health and aging, Can you help elaborate on his lifestyle, sleeping habits and food choices? It'd save me from a lot of anxiety.
I quit weed three weeks, quit vaping, fast till 12 and have my last meal before 6. My quality of life is already so much better. Make the change.
For me, this was 100% true. Was way too apathetic, it was too expensive, and my quality of life went way up when i quit. Medical professional told me long-term studies now finding it's making ppl more anxious and angry because it messes with your serotonin levels....not a good thing.
For me, the cost was far too high. Gl to you all.
Stop lying
I've been using weed to sleep. Had one weed cracker a night to shut my mind off and calm my body to sleep through the night. It's been 2 weeks and I cannot sleep. 1-3 hrs the first 3 days. And now 4-6. It's torture. Did you experience this? Apparently it's very common to experience insomnia after quitting weed but I don't think I can keep this up.
@motivationdestination457 me? Why would I lie? I miss cannabis a lot. But the side effects were screwing me. You want to blaze a lb a night, have a ball
@victoriabell4284 it was easy for me, i slept fine. However, others i know had the same issues and had to see the doctor. I wish you luck.
The part where he said people reach a point in life where it just becomes time to make a change was on point. Sometimes you’re not at the stage of your life where you’re mature enough or disciplined enough to stick with it. Everyone has their own time
Yeah and there are times that once they reach that maturity, they are too obese and they die before being able to lose enough weight to be healthy.
Telling ourselves we are not mature enough or ready enough to change, is the problem.
No one needs to be at a level of maturity or readiness to change; we either change by ourselves or we get support to change.
The biggest hurdle seems to be people are unable to change on their own, avoid asking for help, then seek help on UA-cam but nothing changes because they are still trying to change on their own.
These videos offer no real solutions, just opinions and misinformation.
If you are struggling to change your life and you want/need to change your life, get real world support in doing so and avoid trying to transcend to some imaginary level of self-mastery.
And not just that but
like im sorry but priorities come first
i graduated uni, found a job i liked and paid me good (struggled with 3 dead end jobs before that, it made me hella depressed and supercidal, i stopped hanging out with my friends bc they were all successful and i barely could have up 200$ a month), then moved out from my parents + paid off my car and then i had the freedom of pursuing gym the way you are supposed to
In my 20s i couldn't pay for uni, take courses and on top of it all have an extra 400$ a month for gym membership, supplements and a good diet NOR make my parents do it for me, can you imagine 🤯
Im not fat at all im super tall and on the skinny side not too skinny but skinny but for me it's the others way I can't build muscle and gain easily
I dont eat much im not used to eating more than twice a day and that's my norm i just struggle to eat more i don't want to nor i need to
@@samuelfoston4556 it’s amazing how you just tried to come across like you were going to do the opposite and offer some real advice , what in the fuck is real world support I have never in my life heard that terminology in regards to any type of self improvement
I am a 70 year old female and have lifted for 35 years. I was often told back then it wasn't necessary to lift so much and care about what I was eating. I am glad I did all that as I am still going strong and look way younger than most my age.
I want to be you when I grow up! (I’m a 41yo female who’s been lifting for ~5 years now) Props!
Bravo! Really inspiring...you did it your way ❤
You also lived in a time where women had many restrictions placed upon them by society.
Thank you sooo much for this❤
64 and been lifting for 40!
@IvySnowFillyVideos
BravA
My dad in 1972 was a type A executive. Happy hour, 2+ packs a day and unbeknownst to his family, had angina. Made him a bet, he lost and he quit smoking, gained weight, got him on a corporate fitness program and lived very comfortable until 2021. He passed at 93 years old! He definitely changed to live
Type A exec that's like an ENTJ in MBTI right?
no@@TokyoTaisu
@@mrsthatcher9815lol
@Tokyo what's MBTI?
And he was miserable for the rest of his life
I’m 32, a dad of 3 boys and weighed 265 lbs and couldn’t bend over without needing to catch my breathe. Last summer I took all three of my boys on solo backpacking trips (first time for all of us) and I was mortified at how hard it was to hike with weight, and how much I was sweating and absolutely dying walking up minor inclines. Needless to say, the trips were so memorable I said “enough, I will not feel this way ever again” and flipped the switch. One officially down 40 lbs, signed up for my first ever marathon and two more trail marathons by end of year and can’t wait for backpacking season with the boys. I’ve never been a runner but found it was the outlet and alone time I’ve been needing. I’m absolutely obsessed and can’t live without running at least 4 days a week. After three months of committed running, I plateaued in weight loss and decided it was time to flip the diet switch. Now I’m back to losing weight through intermittent fasting, eating less dense foods and not snacking or eating sugar (as much as possible). I’m fully expecting to be down 60 lbs in under 8 months from starting. Huberman nails it with needing to desire change and flipping your own switch. Stay hard y’all
Nice job!!! That's really awesome!!! Your kids are going to freak out!!! Super happy for you and your family! It's got to feel amazing!!!!
As a man who is about to be 35 in about a month I gotta say I'm proud of you my boy!
Dear diary
Soo amazing 🙌 you’re a great dad !!!
Congratulations!!!!! You should be so proud of your success, it is absolutely not easy but you are so worth it!! You taking positive steps towards your health and your fitness means that you can have a better quality of life (that you definitely deserve!) and you can do more fun activities with your kids creating memories they will cherish forever.
once you actually start doing everything right and see how absolutely wonderful everyday experience is, it's hard to go back
Im experiencing this now im doing Andy Frisellas 75 hard and im 45 days in lost weight and feel amazing I get up early everyday and workout hard and eating clean and I feel like. A new man!
Amen to that!!!
I'm 33. I quit drinking 2 years ago and I started to slowly lose weight. As I felt more able to exercise I started working it into my routine. Ever since I switched to working out before work (instead of in the afternoon) my body has toned and tightened SO much faster. Like 2 months after switching to morning workouts people started asking me if I had lost more weight. I had only lost 7 more pounds but my clothes fit totally different and I was seeing GAINS. So I can say just from personal experience 1. Morning workout habit 2. Cut out alcohol completely. Success.
Try intermittent fasting and a more high protein/fat diet! Ease into it and find out what works for you.
I ain't cutting shit lmao
each glass is 150 calories, think about it when you watch the superbowl sitting in front of the tv, each time you open one, 150 calories + the wings, the chips, etc. Easy 1000 calories and your team looses..... 😁
@Stephane Lachance how much is for liquor?
@@stephanelachance9131 you are greatly underestimating how many calories are in alcohol. Liqour is healthier than beer, with tequila being the healthiest at 110 calories A SHOT. A full can of reds apple ale of over 600 CALORIES!
I started working out at the gym 5 days a week in August of 2022. I am 5'10" and was 300lbs, I'm down to 285 but have really put on a lot of muscle in the process. I love the results of my effort because it's really noticeable. I started at 95lb bench and worked myself up to 155 (max 185), squats I went from 135 to 225. Dumbells I started with 20lbs now 30lbs. My stamina and endurance has increased dramatically, the fiance loves it. Just my over all health has gone up a notch.
Get it, brother! Gym bros for life - even if only virtually. You're gonna hit 220 bench this year, right??!!!
@@JaredJuetten I'm not sure what my goal is yet other than staying fit. I still have a lot of work ahead of me but looking more into calisthenics because I want to be pole stripper strong. xD
U are killin it. Stay at it use the wife as motivation bro great job
@@trevorbertin3065 when all of a sudden you've got pretty girls on your arm, or the one next to you gives you more attention than before, that's one of the top motivators to get fit. People notice how well you take care of yourself and it makes you hotter when you're actually trying.
Nice, dude! That's awesome. Hard-earned, life-improving results. Respect.
On my birthday 12/22, I weighed 405. Today I am 361. I do push twice a week, pull twice a week, and do cardio (boxing, hiking trails, indoor bike) twice a week, and take off Sundays. Cut out sugar and drink a gallon or more daily.
270lbs down to 170lbs in around 6-8 months. Didn't exercise like crazy or have a strict diet. Just stopped eating bad foods and sugar drinks. Don't chase quick results. Stick to a routine you can do over a long period of time. Don't over train as you will burnout. Exercise depending on your mood and energy levels don't worry about hitting pbs everytime you work out. Longevity is the key. Trust the process.
Great post!
It took me about 5 years to learn discipline, know myself, learn from my mistakes, and change completely my habits. And results are only starting to show.
Don’t expect things to change over night. If they do, it’s great for you but not everybody is able to just flip the switch like he says.
Haha, well that’s good, it’s taken me 33 years (and counting) but I’m finally starting to feel it and feel myself making good choices with out even thinking about it.
I'm 58 and on August 11 of 2018 I weighted 225.. today167. I reduced alcohol to rare ocassions, no breakfast, strength / endurance training 3 times a week and cardio 3 times a week. More importantly I'm always looking for new ways to improve whether it's sleep, diet or exercise. "Learning to fast" imho is the best health tip, followed by strength training.
Honestly, as someone who has lost 70 pounds in the past year, diet is the most vital component. You have to know what you're putting in your body; NO mystery ingredients! And you have to develop a feeding schedule that allows your body some extended period of autophagy. The exercise portion of fitness is great, and you can build some great muscle and so on, but the biggest failure I made in the past is believing that I could lose weight by working out, all while eating like crap. YOU CANNOT out-train a bad diet! Just get your eating in order, then exercise as much as you can, and the pounds do just melt away! You've got to control your food, and you cannot let your food control you! Too many people don't understand the difference between true hunger and hormone spikes. Many times we feel snacky, and just eat when our body doesn't need any food, which causes weight gain, so it's important to learn to recognize what real hunger is and what hormone spikes feel like!
Squats with weights or body weight eliminates cravings. Thats what people should know.
In my opinion portion size and amount ingested per day are much more important than what you're eating. Don't get me wrong, it's definitely a bonus to eat healthy things, but I lost 100 lbs in a few years with no additional exercise, and still eating the same food, just much less of it at a time and less overall per day. Understanding that we're not grazing animals that are meant to eat all day, we're meant to eat 2, maybe 3 medium sized meals a day and that's it, is what got me to lose weight. At the point I'm at though, still not skinny, but definitely not obese anymore, I think I need to start exercising to see further results, and I'm sure healthy food would help as well.
@@VoiceOvaGuy Both of you are right. If you lower your intake below your daily metabolic rate, you 'll lose weight. Eating healthier (often times less kcal/gram of food) or eat less (meals/portion size), outcome is the same. Your daily metabolic rate does decrease when your intake is lower for ext. periods of time (still, temporarily), you ll need to cut more OR move to burn more calories. Depending on how much you've cut already it ll be wise to exercise in order to still get your desired nutrients in. The less you eat the harder it gets. The higher percentage of unhealthy food in your diet, the higher the chance you're missing essential nutrients as well. Also, when losing weight, eating crap sucks because you 'll need to cut alot of it since it is calorie dense. Compare the kcal in 100g tomatoes and 100g of whatever cookies for a simple example.
@@VoiceOvaGuy not quite....it's 100% more important what you eat than the amount.
You can have 1200 calories of cake and fries and by no means you'll be healthier and fitter than someone who eats 1500+ calories of veggies, protein, fiber, etc.
If you eat small amounts but still crap food, you might lose some weight but that weight is probably muscle mass you're losing.
@@ElleD308 Well yeah, I wasn't quite saying I eat nothing but cake 😅, I mean eating subs, pizza, burritos, occasionally fast food, salads here and there, stuff like that. Not going super above and beyond to eat fresh food everyday all day, but still losing weight by reducing portion sizes and overall food eaten, as I ate too much in general, and feel a lot of overweight people do too. It's definitely not muscle mass I lost either. Intermittent fasting was a part of it too.
My story, I was never really overweight but I gained alot of weight after a very disappointing breakup, I was 30 at the time and weighed 88kgs. I began intermittent fasting and lost so much weight my family got concerned. I dropped to 65kgs, I am 1.82m tall. I started eating right to gain mass and went into the gym hard. I am now 77kgs and basically I'm mostly muscle. It's not easy to change but it possible. Keep trying, don't give up.
I agree that's the recipe. Losing fat is easier through diet, you put in less effort and see results quite fast so your overall investment keeps on, you don't lose drive. Also you learn about nutrition and set a good baseline to build discipline by keeping to the diet.
Then jumping to working out is a bit easier. As the effort needed to put in is higher and the results are seen slower, so you would get discouraged easier but you already have a starting point regarding nutrition and discipline to maintain working out sessions and keep that discouragement under control.
Because no one is lazy. It's just about being interested or not in something. And interest comes from a good or fair deal between price and reward. The the price seems to high, it requires too much effort, and the rewards seems to low, you don't seem to lose fat or gain muscle, then you lose interest.
Learning to take it on in small increments without losing interest is important i think. And from my perspective doesn't seem something that can be contained only in theory, even if you know you still can fail because you don't feel it, you don't see the result yourself, so the same approach works everywhere but not for everyone in the same manner. You might be able to lose fat and gain muscle but for some reason you can't apply same approach to improving your skills or getting a better job or whatever. Some investments are more long term than others and you basically have to re-learn the discipline required for each situation in particular.
Kilograms? Meters?
What the Celsius are you talking about bro
You temporarily lost your damn mind after a break up to a point that you were doing self harm? LMAO!
You're gonna kill yourself over a woman? Hahaha funny kid
@@___Anakin.Skywalker yeah I nearly did, we dated from age 16. We went to the same college and everything. We moved in together at age 25 we got engaged at 27. We went through a rough patch during Covid and soon after that she moved out and broke off everything. I don't blame her, we just grew apart. It was still rough, I still love her but I think we just got too comfortable in our little routines. But the breakup was the hardest thing I've ever gone through. I still feel the pain often but I try to move. I don't see how that's funny, maybe you just haven't loved someone deeply enough I don't know.
@@_AIAH_ that's the lousiest I have ever heard in my life. It doesn't make sense. A man only gives up his life for his own child or parents, not over some gf. Think about it.
I lost 120lbs and the one thing that absolutely helped me lose weight and maintain it for a long time ( 1 year ) is tackling my binge eating disorder
Nice one 💪
Aawww man me too binge eating is hard to control. But for me i do IF my fist meal is a keto meal then dinner I have to eat in order, veggies, proteins, fats, and my reward is fruit! It’s like my desert. Then I have to clean and take a shower and stay away from the kitchen for an hour.. after I do that I’m good. Lol if I don’t do my food ritual all hell brakes loose and I’ll get everything I desire intill I’m physically uncomfortable. It’s been one week since my last binge..😅 progress.
You start at 2pm and stop at 6pm? What do you eat?
@@Squeeky-Da-Don i eat everything as long as my protein intake is high and i just try my best to not eat anything past 10pm
And portion control is very important since i have been eating without calculating my calories for a long time and i havent gained weight
@@uilanirivera7792 it was the same thing with me, keep it up you are doing an incredible job !
My issue was always having an all or nothing mentality. I would go way to hard, diet and gym until I burned out and crashed. Then back to drinking and fast food. My tips are this, anything is better than nothing and come up with a plan you can live with long term. For me it's 30 min of cardio 5 days a week and a few sets of weights, nothing too intense and only eating between 2 and 10 pm. I count calories and make sure I don't exceed 3000 (That will get lower over time) and I try my best to not have too much sugar. Limiting over processed foods as well will help. Remember it isn't just about losing weight, it's about being healthy. I've also cut drinking back to only once a month. I allow myself 2 cheat meals per weekend.
I was the same with the all or nothing. Could lose some weight but after a couple of weeks would put it back on. Or I get fit but after a month I’d be injured from pushing too hard.
I have decided to compare myself to where I was a month ago. And looking at things from everyday life… do those jeans fit again? Is my favourite shirt comfortable again? Obviously I think about if I weigh less or if I can run further or harder or bench more but those other things are far more motivating.
I do the same thing. Half the year I walk around yoked the other half I’m softer but still look like I’m in the gym. Most of my family is overweight, depressed on cpap etc. some is 100% better than none. Don’t be so hard on yourself. Or maybe do be hard on yourself that’s what gets me back in the gym after a few months off.
that was me too. just in general really. get into something. do it intensely for 3-6 months. burn out. quit. worked out 2 hrs in the morning and night. counted calories religiously. lost 30 lb
lbs in 3 months. quit. back to where i was. now im just trying to convince myself to change my life style. just do something instead of nothing. little by little. 5 push ups before bed this week. maybe 6 next week. just make sure to do it for the rest of my life.
@@elee9056 That's the key word. Lifestyle. I always tell people diets are useless. It's a lifestyle change you need.
@@drewcliff82 yup yup. “enthusiasm is common. endurance is rare.” gotta take control of your life with plausible lifestyle and do for what you really need for the happiness of your entire life. not for spurts of desire/inspiration over some cool ig posts. wishing you the best.
So Dr Huberman (this guy) is currently doing a fitness series with Dr Andy Galpin. They just did an episode on Wednesday where they talked about how the fasted cardio actually doesn’t make a difference with weight loss. In the end they said that for losing weight you should do the exercises that you enjoy the most as long as you are working hard and maintain a calorie deficit (more calories burned than consumed). Again, this is for weight loss only - if you wanna build muscle you can’t just run every day, etc etc.
Ah yes but what he did say is that fasted exercise taps into fat stores faster. So you will lose more fat this way instead of muscle
Doing fasted rides every day will cause quick weight loss but it also weakens the immune system. I know because it caused me to have shingles.
@@trystan4358 I don't mean to start an argument on the internet but comments like yours are the reason misinformation spreads. It is clear that you didn't fully pay attention to or fully watch the episode. He actually said the opposite, that we have so much glycogen stored that fasted cardio WILL NOT be able to get past these stores unless you do something crazy like a 20 miles run. Furthermore, many times throughout the episode they talked about the differences between burning fat vs carbohydrate and that *burning more fat does NOT equal losing more fat overall.*
@@trystan4358 good point. A difference between weight loss and fat loss
Which highlights the fact that studies have repeatedly shown that fasted cardio produces the same results as non fasted. The body gets the energy that is most readily available, so with fasted cardio the body will more readily breakdown muscle as well for energy. Non fasted you burn more calories throughout the day because you have stronger workouts and retain muscle gains better. So pick what works better for you and the other factors involved. There is no one size fits all.
For anyone who is feeling overwhelmed by their current circumstances, this message is dedicated to you. Tough times never last, but tough people do. You've got this. Keep fighting and don't give up. 🙏🏼🤲
Robert Schuller’s quote and book - Tough times never last, but tough people do! 👍❤️🙏🏼
Nice!!! Love this!!! ❤️
thanks
Thanks man I'm going through it hard
Thank you.
43, 6’2 tall.
Xmas 2021 I was a 44” waist. Started doing a 16 hour daily fast along with cycling to work (20km each way). Seriously cut down drinking. Might have 1 beer a month.
Entirely transformed my body. Feels like I’ve unlocked a code of how to get your body to respond. I’d worked out before but not with results like this. Now 34” waist, huge thighs and an actual ass I’ve never had before.
Never going back.
Well done but as far as unlocking a code …. You have discovered nothing new: you started cycling 40 km a day and seriously reduced your alcohol consumption. Are you really surprised that you lost weight and feel better. You just followed the most common sense simple advice that the billion dollar “ fitness” industry doesn’t want people to do. Eat less and exercise more. FFS 🤦♂️
Omg. Your statement about unlocking a code to get your body to respond is the perfect description of what happened to me. In 7 months from when i woke up one morning and make a promise to myself to never be fat and lazy, my life changed. I was at the gym today and suddenly I was marveled at how my body transformed in just 7 months of me being dedicated.
Thank you for your comment
I'm a 5ft3in woman, started going to the gym, increased my strength but gained 20 lbs. Clothes no longer fit. I wish I had not hit the gym so hard.
May 8th will be three years that I quit drinking because of allergies and I'm not even missing it. I also dropped 100 lbs. from September 1st 2021 to the 2nd week of June 2022. I feel like I'm in my 20's again and my energy levels are through the roof!
Well done bro 🎉
I love it! Good work
Congratulations! 3 years is a long time to go without drinking. More than 10 years ago I made the decision to get rid of alcohol from my life. I have that same "allergy" that you do too. When I drink I break out in handcuffs. I dropped 70 pounds in the summer of 2017. Working on Swimming pools did it for me!
Congrats!
Like a histamine breakout or what?
He's right; you have to be ready for it in your mind. For me, it was smoking. I stopped that about 8 years ago. What "made me" want to quit was when I realized that "I" was the one holding onto that nasty dirty crutch. It (the habit) wasn't locked onto me...I was holding on to it for dear life! And when I finally really saw that, I was then able to let go of that habit. That not only helped me quit smoking (it was not too difficult) but seeing and experiencing the pure power of that tool, of being able to let go of the B.S. inside of myself. That alone has helped in so many other ways it's crazy! I can't even list them all. Anyhow, Excellent video!
i quit smoking a year ago but have been falling off the wagon again recently for a day or two each week...decided tomorrow i am gonna stop that crap and focus on being the best i can be ..lucky for me i do swim for 30mins every morning and have recently changed my diet and eat more protein...its just the cigs....back on the wagon tomorrow and have just crushed up the pack i had in the house...
Congratulations! I quit 17 years ago. I woke up one morning and just said , "THATS IT IM DONE!"🙏🙏
For me quitting drinking and smoking and losing weight all came from changing one thing. The people I spent my time with. Not an easy change to make as they were my friends for many years. But I have had so much more time to focus on myself, family, projects and goals. I still keep in contact, but only really via messages. Im not saying you should do this, but it certainly worth thinking about company you keep. They can have a bigger influence on the way your life is going that you realise.
I've been drunk 3 times in my life. Twice when I was 16, and once in my early 40's, just to see if it still sucked. Now I'm 55. I have only missed my crack of dawn workout 4 times in the past 5 years. My face is showing all the signs of a life well lived, but my body still looks pretty effin tight. Just had a 22 year old hit me up last week, so I'm feeling pretty good about that.
I was 285 in February of 2022 with a goal of hitting 210 by the end of February 2023. I changed up my diet, started lifting again (not easy at 50), with minimal cardio, and currently weigh in at 223. When I wake up tomorrow I will put this in action and see if I cant shed the last 13.
How's the progress?
Excellent work. Don't worry about the 210. Make another year-long goal and stay consistent. You're winning!
rooting for you to hit the 210 by your goal date, but even if you don't, you should be extremely proud of how far you've come in just one year and especially at your age. dropping 60lbs in one year is very impressive.i have no doubt that the 210 (or lower) will come whether its by the end of Feb or shortly after.
@Brian S. You’re already on the better track, simply increase by 1 additional day, the number of days of rest between strength workouts whenever you plateau. Why? You’re currently losing weight automatically (muscle burns energy 24/7). The approach in the vid is manual (cardio burns energy while you’re doing it). The 2 issues with cardio are: 1) when your body adapts, you have to work harder & harder every day to simply to maintain your weight loss, & 2)your body will prioritize cardio adaptation over strength, leading to muscle loss and fat gain.
How do you manage when you feel nausea while waiting to eat in the afternoon?
I am making the change gradually. I got up to 317 lbs, made the decision that was not ok. I am down over 70lbs now and I am now working towards building more muscle as I finish dropping, sometimes looking back on older videos of mine just disgust me, but at the same time being able to see those videos and the changes really helps motivate. I still have a bit to go though. I would recommend everyone to make some videos even if you keep them completely private, much easier to see change since day to day you dont and its better than just a picture.
Or instead of videos, keep your favorite old clothes. Having a ridiculously oversized pair of pants that you know for a fact sat tight around your own fat ass is nice show of progress.
Your 31kg? That doesn't make sense do you mean 70kg now
@@snookergaming6295 I said lbs not kg
@@Volkbrecht clothes for sure as well, I just cleared out all my 3xl shirts and I laughed when I held up some boxers earlier, I got pretty big there.
He lost 70 lbs not is 70 lbs
I’m 5’11, weighed 225lbs and was horribly out of shape. Not only did I hate how I looked but I’d get out of breath just walking up the stairs. I was fed up with being fat, committed to hitting the gym for an hour a day (5 days a week), cut out the chips and sweets, and dropped to 175lbs in a year, then down to 170lbs a couple months after that with far more muscle mass (~55lbs gone in 15 months or so). You can do it folks! It just takes effort and discipline. Seeing old photos of myself inspires me to never let myself get like that again.
You had my exact starting stats in height and weight, I'm down to 193 so far in 6 months and 175 was my goal weight. No gym or additional activity, just daily 12-23 hour fasts, either 1 meal a day at lunch and sometimes two with a dinner. Now moving to 2 daily as it's easier and keeping it under 2k calories a day with no food before noon or after midnight for a 12 hour fast minimum. Hoping to creep into 175 slow and healthy so there's no rebound by summer.
I was never that overweight (probably had 5-6 kg over my ideal body weight) but I had started feeling sleepy after a meal with carbs and was I alarmed. I had had also long standing issues with anxiety and panic attacks. I flipped the switch in May 2022, with low carb diet, intermittent fasting, walking and running. I lost 8 kg in 3 months, my heart rate went down, and my anxiety levels plummeted! Unfortunately I had to start eating more carbs as I developed issues with my period and although I haven't gained any weight, I don't feel as awesome as when I wasn't eating them.
Huberman is right, there are no magic solutions, just follow the science and put the effort.
Was 236 in September 2022 I’m down to 210 now just have been working out 3-6 days a week (no cardio only weights and walking) and just fasting until around 2pm and it’s really helped. Still making changes but we can do it!
intermittent fasting? So when do you stop eating?
You're from the future?
@@mantis_toboggan_md He cracked the code. Just go back in time to when you were skinnier.
@The Alternative Contrarian can't speak for him but I think 16/8 is the ratio. Meaning 9-10pm at the latest and should be an hr or more before bed.
Again this is off memory of these talks.
Lol 2022* and I usually stop eating 8pm-2pm so it’s a 18:6 fasting to eating window ratio
Gotta say don't expect the lbs to melt off soon after quitting drinking. It took more than a month for me and I ate healthy and worked out.
That's cuz there is nothing wrong with drinking in moderation.
Why does no one learn balance?
I would expect this is the case for most people and I can confirm that this is how it is working for me as well. I have been very strict with my workout and diet since the beginning of the year, no alcohol, healthier foods, running and lifting around 5am every day. Though I can absolutely say I have leaned out a bit, I am not near what I aspire to be and that's ok. It is going to take mental toughness to get where I want to be, the first month is the tutorial, now we are just starting the game. Its a long hard process, 1 month is not enough.
I stopped drinking alcohol and coffee for the first six months of 3 years and over the months it helped with my weight loss, but I cannot say I felt "so much better". Modest improvement in "feeling good" but nothing a good bike ride or walk doesn't do for me when I am drinking. I don't drink heavily (rarely, like New Year's Eve) and then went back to both in moderation. I have maintained my weight loss and my social life is more complete by sharing wine and cocktails with friend. Going back to coffee (1 or 2 cups a day) has also been nice. I enjoy the taste and smell.
@@MrParkerman6 Because it's sooooo good.
@@MrParkerman6 there is something wrong with drinking in moderation. Alcohol is poison and can cause massive damage no matter the frequency.
2/12/2023, I am now 27 lbs down since Christmas day 2022 when I started following the keto approach. I can hardly believe how little I need to feel satisfied, the decrease in the hunger sensation and the nearly nonexistent cravings for sweets now. I also no longer have to fight drowsiness while driving which used to be a constant battle for me.
Watch your ApoB
I flipped the switch this week and I already see and feel a difference…..so this video popping up on my feed is the universes way of saying I’m on the right path. And kudos to everyone who puts their health first….I’m proud of you!
These recommendations are usually spot on😂. This was helpful info.
The universe speaks to you? Like in a metaphorical way?
Very cool keep up the good work
@@lionbolt2136 she believes in that universe astrology garbage. But still good on her for taking control of her life
the universe is only matter + energy, it has no conscience, don t be stupid
so many people keep on just asking more and more questions and trying to downtalk this instead of just trying, its excactly as he said in the beginning, mind first, rest comes to you while doing it.
I did IF and Keto years ago before I even knew what it was. I went from 196 to 155 in months with just running and calisthenics at the park every morning before sunrise. I ate grilled chicken salads 3 times a day starting with lunch. I felt like an animal. It really works
Nice man. I am always curious about side by side comparisons. I wonder how much of a difference it would have made if you didnt run and do calisthenics before sunrise but still woke up at the same time and ate 3 grilled chicken salads a day. Most people with weight issues eat the equivalent of 3 whole fried chickens on a daily basis.
Grilled chicken salad is my go to fasho. It really doesn’t get better den dat
@@koniko169 Its nearly impossible to out work those diets. I feel content at around 4000-4500 kcal/daily, hence I used to be fat up until like 15 yrs ago (starting to feel old typing that, hehe). My daily metabolic rate is around 2300-2400. Only by going halfway keto has allowed me to not feel hungry all the day and make it easy to do.
@@joost1183 yeah thats what im saying. The dude started running at the crack of dawn at the same time he went on a very limiting diet. Had he only started running st the crack of dawn and didnt change his diet, he woulsnt have lost weight the same. If he did just half an hour at the gym in the afternoon AND dramatically changed his diet he would have lost more weight than if he only sprinted to the park the second he woke up. Every time i hear someone saying something about they unlocked a special work out routine and saw results, usually a bunch of other factors like leaving a stressful job, started eating real food vs eating instant ramen noodles nonstop during them having depression, getting checked out and diagnosed and treated and illness they didnt know they had yet the thing they attribute the dramatic improvement in their body is a very specific exercise. Which is what i was saying i wonder how muxh of that is the trendy exercise vs tge evolutionarily tried and proven eating strategically and with self control.
I didn't unlock a special workout or diet. Heck back then I was even drinking a few times a week. It's just being in a calorie deficit.
Well said. It's amazing that the billions of dollars spent on the diet industry is basically based on eat less move more. Calorie counts, healthy choices and walking is actually what's missing from the population. Lifting weights is so good for the soul when you've lost a load of weight and great to keep it off.
You don't even necessarily have to count calories even whike it is a great tool. Most people have "the rule" to always finish their plates - specially when there are onl 1-3 bites left. Just don't! Your health is more worth than not throwing away a few bites! Then they simply eat until they are asbokutely fully satiated up to a little stuffed even "cause the food is so good". Stop! Eat until you're about 85% satiated. Like you're content, if someone offered you desert you could still eat it but you're going to be fine without it. If you stick to that for a whike you will slowly start to requre yourself to realize it's not even that comfortable to be fully satiated, let alone stuffed. It makes you sluggish cause your body needs a lot of energy to diggest. With time it will become second nature to do so and your weight will drop
Great video and very insightful, I think we all should know that God is good and sometimes he pushes you to places and opportunities you never knew you needed. I just got to realize that trading comes with a lot of benefits And I have just bought my first house through it. As a beginner I was scared of loosing my savings but l'm glad I took the bold step that is now favoring me.
congratulations!!
I will love to be your friend dear as well. as sharing some ideas which you're benefiting.
please how do you earn or should I say how does it work. are there steps I need to take, I need guidance my friend.
Yes please How does this trading stuff work? I'm really interested but I just don't know how to go about it. I heard people really make it huge trading
It's not as easy as you think my friend.
As a beginner, it's essential for you to have a mentor to keep you accountable. I'm guided by Maymuun J Choi a widely known crypto consultant
I strongly advise you against self trading, it's really dangerous and has brought many investors down, you need someone with the right strategies and expertise to do the work for you, I recommend Maymuun j Choi
The Only way I lost weight easily, eating healthy but not fasting or starving was doing Cardio and calisthenics everyday for 30-40 min. Just that
4 years ago I became very sick at 46. 6’0 190 lbs but I could never gain weight or add a lot of muscle despite working out hard. Was diagnosed with celiac disease. My body couldn’t absorb nutrients due to the severe damage from decades of gluten. Had to do vitamin and iron infusions for about a year. Now my diet is very tight. It takes a lot of discipline but without it I’d be sick. I found the first 3-4 months the hardest but now it’s fairly easy and I don’t crave sugar, junk food, fast food, etc. I’m convinced through my experience that if you’re determined, eating right and exercising regularly will be hard at first but you can do it. Be strong and you can live a healthier and happier life
My daily routine is oddly close to this, I’ve maintained this for a few years now, from waking up at 4 am, 45 minute fight for my life workout by 5, cold shower/maybe sauna, then run with my dogs, work (loading trucks by hand” my first meal is around 1230 and last around 8:30-9 pm bed by 11:00 and do it again. 33 now best shape of my life I don’t plan on ever changing this routine, results on my channel 👍
You go to bed at 11 and awake at 4? Wtf
@@SSMLivingPictures 11 pm the latest on average 10 pm- 11pm. I’m down to 140 lbs from 210 lbs
23. Tough service in a navy (not 🇺🇸) started going to the gym lost some weight but then bad habits arose and I’m overweight. For 3 months Haven’t smoked, drank alcohol , and introduced spinach/broccoli to my diet and took out ice cream and pizza 💪 I’m on my way you can be too!
Whatever you do keep trying, stick at, keep tweaking, keep experimenting, be tenacious, don’t expect miracles and expect it to take time. There is no one size fits all, find something that works for you and that you can see yourself doing indefinitely. keep it simple as much as possible
I like the way Huberman makes a distinction about the differences inherent in trying to change one's behavior at when younger versus when we're older. That makes perfect sense.
I've done the intermittent fasting and it works. Now my belly is filled with stretch marks from the shrinking process. People think not having breakfast is disastrous, but no, I drink plain tea in the morning and it successfully distracts my hunger. Also do some Walks and it helped. Just have to make it a habit and commit.
I found you can avoid stretch marks by extending your fasting window. It's crucial not to snack at all during this window.
I quit drinking after doing it for 12 years straight from 17 to 28/29 ish and I gained 100 lbs and feel more stupid than ever. If I ever have a couple beers or a mixed drink ( like once or twice a year ) I feel like I"m 20 again, mental clarity, head held high and ready to take on the world. I honestly think stopping alcohol destroyed my life.
I started skipping breakfast and eat my first meal between 1 and 3 PM and holy moly. This thing is like a cheat code without any obvious downsides that I can tell as long as you don't start bunkering after you have fasted. When I grew up they used to tell me that it was important to eat breakfast. Even as an adult I would reluctantly eat unhealthy crap (things like milk and cereal) because I thought I had to. Turns out I am better off in every way if I just don't...
At a healthy weight a healthy breakfast is great. Nobody reasonable ever meant shoving garbage like "cereals" in your face by breakfast. That sucks any time of the day, and you get exactly what you'd expect eating candy/sweets with a dash of milk for breakfast.
This "wisdom", or rather exceedingly obvious truth, comes from a time long gone. The time of our great or great-great grandparents etc. A time you got up and absolutely needed that energy because you had exhausting work to do all day and cereals and similar garbage fortunately weren't even a thing yet.
If you take care to eat something proper, idk like two eggs, two strips of bacon and a slice of black bread for example (That's just what I eat every morning + a ½-¾ quart of full fat milk with coffee and a pinch of xylitol up until afternoon, obviously there's lots of combinations that'll supply your body with what it actually needs though, you just need to be careful when choosing what to eat) and avoid any sugar in your breakfast and coffee it's just fine. Your body will still have to metabolise fats and proteins because it can't get enough from that bit of slowly digestible low glycaemic carbohydrates like found in a slice of whole grain black bread (real black bread,or whatever you call it over there. Pumpernickel and the like. Not that fake coloured shtbread of course). At least if you're some kind of active after breakfast. If you're just driving to your office to sit around all day that might not work as well. It's still very different from eating crap for breakfast though. Cereals, pb&j and similar sugary garbage won't give you energy for the day, it just gives you a short spike and a crash which sets the stage for the rest of the day.
Try cutting back severely on sugar and low glycaemic carbs in general, completely avoid them if possible, cut soda completely, even "low carb" "light" or "zero" products and you got another "cheat code". Not just for weight but for many desirable traits like resilience, mood stability etc. Pp.
“Breakfast is the most important meal of the day” is just old Kellogg propaganda that caught on
@Heinz Haupthaar it is a bit of a "cheat code." Try to find Dr Sachin Panda's Ted talk. He won the noble prize in 2017 for proving the positive effects of time restricted feeding (intermittent fasting) in preventing weight gain and metabolic diseases, regardless of calroie count.
Our ancestors didn't have food security like we do. They might have had a good hunt one day and then no food the next day, when they had no food the body actually used stored energy and also responded with a boost in energy, presumably to help them for the next hunt to find food. There's something hardwired into us in this way. Food security and 3 meals a day are relatively new to our species (in the span of our 200 000 years on earth).
Everything you said with regards to making healthier choices even if one doesn't practice fasting is spot on though 👍 just want to point out that there is proven scientific merit on the topic of time restricted feeding and intermittent fasting.
But you're not skipping breakfast. You've just changed the time you have it, "break fast" and it is important. You even described it as "holy moly".
I think the real scam is 3 meals a day or more. It's unnecessary and Consumerism ideology.
@@lavenderllamamusic bingo
I keep gaining weight no matter what I do or try. Im a 31 year old male and currently sit at 206 pounds which is shocking to me because I use to be 8 lbs 2 oz
I know this is an old comment, but HAHAHAHAHAHAHA! Thank you for making me laugh!
This worked for me during quarantine. First thing every morning, I would do push-ups, pull-ups, body squats, and crunches, then hop on the elliptical for 30 minutes on the highest difficulty setting. I'd wait till the afternoon to eat. I dropped 20lbs+ in two months.
Dang i need to try this!! Ive been trying so hard to lose 20 pounds.
Damn son! I might do this just to jump into some weight loss
I love it's the people who are already thin claiming that all you need is to stop eating.
He's right on. Years of trying insane workout routines, tapes, bootcamps, P90x, etc, and all I had to do to lose weight consistently and effectively was fasted cardio for like 30 min and Inter. Fasting. Throw keto on top and the weight just fell off.
Did you do low intensity or high intensity cardio?
@@diegohernandez9584 Eat one meal a day around 4-5pm. Keep hydrated with water and do not consume sugar or omega 6 fatty acids. Also avoid bread at first.
If you’re struggling to make it to 4-5pm you can drink 200ml of kefir in the morning. Or eat at like 3pm and sleep earlier so you’re not uncomfortably hungry when you’re trying to sleep.
Any exercise will speed up the far burning process and metabolism , although not even required since you’ll be in a calorie deficit already.
@@JordanG2024 when drinking kefir, what time in the morning?
@@dswynne I drink 220ml/8oz just before I brush my teeth and leave the house for work around 6am lately. If it’s the weekend, usually within an hour of waking up. If my stomach is rumbling or feeling quite hungry I’ll just down it pretty much soon after I wake up. It can be a bit rough on the taste buds if you’re not use to a sour tasting yoghurt. I finish it in like 5-7 medium size gulps.
Personal trainer/fitness coach here! Fasted cardio and intermittent fasting in genera, is absolutely killer! Throw in Carnivore or Kito and lift some heavy stuff and you're a shredded beast 💪✊
In my opinion, the way keto is "taught" is needlessly complicated.
Your a terrible personal trainer and fitness coach based on your comment.
@@AZ-kr6ff agreed, can be much simpler
@@joelmaskell4936
I've been eating keto on and off for about 7 years, and for me it basically boils down to chicken thighs, fatty ground beef, salmon or brisling sardines maybe once a week, liver once in awhile, leafy vegetables, moderate amounts of cruciferous vegetables, half an avacado a day, a few keto friendly nuts here and there, plenty of water, and check your blood with a quality meter once in awhile... and one generally doesn't need as much food as one thinks.
Keeping meals within an 7-8 hr window is good, and cold showers in the morning seem to boost the fat burning, for me anyway.... as well as other benefits.
It sounds boring, but it's all real food, and when it's time to eat, it's all delicious.
this is what happened with me when i decided i needed to do keto. a switch flipped and while i do miss the flavor of some foods/snacks, i'm not sad or longing for them.
This doesn’t work if you constantly get injuries. From which you have to recover for weeks. Also doesn’t work if you can’t sleep good and feel totally groggy in the morning…
It doesn't work for most women, esp ones peri menopause and menopause.
115 lb loss has taken me 15 yrs... started when I found out I was a diabetic. I'm off from insulin, and I have kept the weight off consistently. You have to want it because without that mental strength you can't make it. So, my advice is to get your head in gear first. Secondly, the goal has to be a daily effort. You cannot start this and then skip 45 days going off your diet. You have to make a lifestyle change and positive choice
less carbs more protein no sugar or processed food drink lots of water exercise every day...6 months of that will turn your life around
Facts shit take dedication..even when there's little motivation..
You’re not a diabetic. You have insulin issues. Your illness isnt who you are. Stop buying their BS.
I have been Fasting almost everyday since April 2022, Started going to the gym 1 month ago (very last time was 2014). Lost all of the fat, leaner by the month!. I love Intermittent Fasting. It also gives the mind a boost in confidence and dicipline which helps in other aspects of life.
The comments to this video are wonderful! So many people sharing their stories to inspire. Love this. Community at its finest
The idea of not eating in the morning was the worst piece of advise. Tried it for a solid month. Chronic exhaustion.
Thats why you drink black coffee
For all my adult life so far that routine has worked. I gained some when my work schedule changed and I couldn’t do that as often. Still do it on days I’m off which maintains but to lose I have to get back on that schedule every day
Amazing all the ways a job messes with a person lol.
I had been going to a gym regularly for around 5 years with minimal success and frequent relapses. Eventually, I quit the gym, and just changed how I eat. I didn't go on any kind of crazy diet, I just cut back. I only eat a single meal a day, my portion sizes are smaller, and I entirely stopped eating desserts, candy or soda. I lost 60 pounds in 5 months. I'm not anorexic or starving myself in any way, it's pretty rare I ever feel hungry, and if I do, I just have coffee or a carbonated water.
Same. While it IS necessary to exercise and be active, it was all about the food for me. Portions, mostly. No sugar, minimal processes carbs.
I’m 26, 285 pounds. I’m posting this here, I’ll give y’all an update in May 21. That’s when I plan to run a spartan sprint
@rubenb.8010 what happen
Good advice. I’m 40, I eat once per day, typically just a fatty steak. Eat more meat, no processed foods, no sugar. Weight will melt right off
Reading the comment in this comment section give so much hope to me. I am on the journey to lost weight too. Was 198lbs, now after 5 months just change minor aspect of my daily life (no heavy dinner, light morning workout, no soda just water) bring drastic effect to my body. now I am at 157lbs and want to shave about 15 more, and I see my upper body gain some muscle
That's a great result, congrats! The hardest part is getting started. Once you're on the path, two things happen: 1) seeing the results makes it easier to stick to the plan and 2) you physically feel better AND your palette adjusts....you miss the old diet less and less. The foods you're eating become more and more tasty. Keep it up! Oh, and soda is 100% a waste of time, no doubt about it. It's also one of the easier things to replace.
Reading this has only inspired me more. I was usually around 170-185 before August 2021, but terrible life events and other factors out of my control ballooned me up to 200 lbs. In June 2022 I did Keto for only a month before I fell back into my old habits. I realized that I can do much more, took accountability, and I began to do something about it last Friday. My goal is to reach my high school weight of 170 by the end of July
I’m currently doing this and it works. I don’t eat until 1pm and my last meal is at 730. Everyday. And I can only work out on the weekends and so far I’m down 15-20 pounds
Dude, this is legit advice. I quit drinking 3 yrs ago and typically don’t eat until noonish. I cut 15 lbs and have kept it off since. I eat whatever I want and about as much as I want. I’m 45, male. I workout in the morning and keep myself busy. I noticed my stress and anxiousness dissolve once I stopped drinking. It was like the drinking was the actual cause of the problem, rather than the medicine I thought it was… FWIW…
When you are a procrastinator like me, I found working out towards a goal with social pressure was always pushing me, hwoever having no set goal was not. So set up goals with friends or even better: People you cannot let down.
Showing up is 50% of the effort. The problem with the average Person is that they refuse to show up to do the work.
Hence why only a small minority of People remain physically fit beyond their 20's in Life, most People start slacking off and accepting a Life of mediocrity in their mid to late 20's.
And after that, there has to be a mental switch that needs to flip in you head for you to want to change your Lifestyle.
Whether it's because of a traumatic event, or because you're tired of the Lifestyle you've chosen, whatever the catalyst, you have to decide to make that change.
Best subtitle:
"A sensual Poison"
im so grateful to find a man who has all the answers
I quite fast food and eating pretty much anything from the center isles of the store. I feel great in every aspect of health.
They want an answer but they do not want to do the work. As a formar fitness Trainer I assure you hr is telling the truth.
Well, TBH, it wasn't much of an answer. Ride a bike right when you wake up? How long? 3 minutes? two hours? Very vague. Also, what about diet and other factors.
There is a difference between fat loss and improved body composition, the later meaning losing fat and preserving muscle. If you want the later, it's best to eat something light before the cardio to prevent cortisol from spiking.
Also note, it's also best not to eat 3 hours before sleep. If you wait till that means you only have 5 to 6 hours to get in all your nutrition for the day.
I disagree
@@TheMightyOdin sure, you are entitled to disagree. There is research on the pros and cons of eating before cardio. Part of it depends on what and how much you eat, how hard/long you train, and how well trained you are athletically. I would suggest people do their own research and also see what works for them.
Awesome work, and it's amazing because it matched with a really old martial arts tradition: Exercise first thing in the morning before breakfast. Do not eat or drink anything, except small amounts of water. After exercise do not eat immediately. Drink some tea first, and only after that can you eat breakfast.*
First time I heard it connected to glycogen reserves, which I learned from college running class. Once the glycogen reserves go down, the body starts using fat for energy, and that's what runners call the "second wind". Never realized that training before breakfast when glycogen reserves are low means you tap into fat reserves earlier.
*Sources for the above: Xing Yi Nei Gong, Miller and Cartmell, p.37. "Before practice the stomach should not be too full or too empty. When hungry one has no energy, too full and the stomach will be injured." (Not an issue because I don't feel hungry before breakfast.) "After practice, do not eat or drink, do not relieve yourself, do not lay down. Food and drink will not digest well..."
Chinese Internal Boxing, Smith and Pittmann, p.116. "(Avoid) 7. Practicing right after eating. 10. Immediately after practicing (Avoid) sitting or lying down, eating, drinking, smoking, or going to the toilet."
Why not going to toilet ? hold it in ?
Hello thank you for this . Can I have athletic greens in the morning before or after run ? Or will it stuff everything up ?
I did exactly this at the end of 2020
3 months I went from 240 to 178. It is easy to plan but not do. The planning makes the action easier but the actions are tough mostly the eating. Exercise was the easy part
What was your plan?
Curious what was the plan? zero alcohol? work out 7 days a week? thanks in advance
What did you end up doing?
You lost 60 pounds in 3 months? Wow..
Not to naysay but 60 lbs in 3 months isn’t even necessarily healthy. The max is usually 2 pounds per week (7000 calorie deficit/week, 1000
daily) because of skin latency and how quickly your body will go into starvation mode if your calorie deficit is too great. It’s also really hard to keep it off when you go that hard because your set point hasn’t adjusted yet. Just saying.
Yeah fasted cardio works, but not because you’re tapping into fat stores. It’s just shrinking the window in which you consume calories. Calories in, calories out. They’ve done studies showing that yes, you’ll burn fat faster in a fasted state, but when you eat again, you’ll store fat at a greater than previously. Homeostasis.
Anecdotally, I’ve done fasted runs for ultra marathon races in order to prepare my body for burning more fat as fuel in the race hoping that when I do take calories in it’ll be more effective since my system isn’t conditioned for it. Kinda like after not having caffeine for a while, then having some it’s a real jolt.
But I’ve found that 1) I don’t get in quality workouts, and 2) those runs are much harder to recover from so it’s a wash at best with any benefit I might get.
But some people really like fasting and it definitely works for those who get into the mental aspect of it.
Fasting is also good for the detoxing and regenerative effects that it has on the body.
🥱
That spot on Andrew. People do not want to put in the work.
Super grateful to you for normalizing this part of the journey
Intermittent fasting can be a challenge at times but Andrew’s info is solid, it’s made a huge positive impact in my fitness journey
He’s absolutely correct about fasted exercise (expending energy when you haven’t eaten for a significant amount of time) but he doesn’t mention that it’s also significantly harder to work out without easily accessible energy (carbs that are still in the early stages of digestion).
good point.. bit of a nasty circle though where having that food to burn makes exercising all the easier but lengthens the time it takes for your body to start eating into those fat reserves your trying to get rid of in the first place.
I would say don’t exercise to lose weight, lose some of the weight first. It’ll be easier to complete exercise if you’ve lost 5-10kg because your muscles won’t be carrying around that extra weight.
They say an athlete is made in the kitchen, not on the track. However I saw my best weight loss and improvements in fitness when I started cycle commuting to work. I would get up in the morning and ride to work in a fasted state, then have my breakfast once I arrived. I got extremely lean really quickly.
At first, right.
It'll get better rather fast though, especially if you significantly cut back on sugar and low glycaemic carbohydrates. If you're stuffing your face with literal garbage all day every day your body is simply not used to function as it's intended to. I mean after all that's kind of why people become fat and flappy in the first place.
I'd try to start with some serious fasting for a few days and after that cutting low glycaemic carbs completely and extremely limiting even the better carbohydrates to minimal amounts in one meal a day not after 16-17:00. That way you'll give your body a very strong signal to burn fat simply in order to survive. And it'll do just that and will get quite good at it rather fast.
Worked for every single person I've seen try, benefited their resilience, stress level, mood stability and basically each and every measurement of performance/desirable trait. Can save you from fatty boom boom-type diabetes too, if you didn't go over the edge yet and are merely developing an increasing resistance to insuline that is.
It is actually not all that hard, not at all, and it gets way easier over time.
@@heinzhaupthaar5590 I agree wholeheartedly, I think that an extremely low carb way of eating is more in-tune with how our bodies are supposed to function.
Personally I'm a fan of keto for weightloss, if not all the time. (edit for grammar)
Wow top notch content from the 9 Club!
When you figure out that eating the healthy and proper amount and moving more are the two main things you need to do to lose weight, losing weight becomes super easy.
I went from 225 lbs at 5’8 in December 2023 to 176 lbs here in May of 2024. Been losing a steady 2lbs per week and now I’m at maintenance.
Great advice, but just remember that if you exercise too hard on an empty stomach you can actually have what’s called a hypoglycaemic attack. I did just that one morning at the gym. Cardio, weights… As soon as I got ready to leave I felt this feeling come over me. Light headed, dizzy, no energy. I literally couldn’t stand. One of the gym assistants had to run and grab a bottle of lucozade and some sweets to help me. It was awful. Just do the cardio if you’re working out on an empty stomach.
How hard did you go because i used to go to the gym morning and afternoon everyday while doing 48 hours dry fast and i got dizzy but it always went away as soon as i was done with my set (olympic weughtlifting and bodybuilding type work after). Maybe it's just cause i'm young (17-19) at the time
I had the same problem. I wanted to be like Jack Lalanne and workout in the morning with cardio and weights, and I felt awful. You gotta do what's right for your body.
Doing weights is easier than intense cardio, mostly. Before going hard your body needs to adapt to using fat as fuel. It will take some time. Start first by eating breakfast later and later until NOT feeling tired, dizzy, sweaty and that's were you introduce exercise. You're also not running a marathon tomorrow without any preparation long before that. You're marathonning (that a word?) not eating with fasting.
A tip to start eating breakfast later is to eat a big keto meal the night before (so no carbs) and more (10-15%) calories than your usual meal the night prior. Has helped a few of my clients in the past to counter feeling like that and adapt faster.
@@krozs8495 You'll be fine, your body is fat adapted at that point. Might go a bit slower on your first few sets to kickstart your metabolism. If you feel that way at your first set/sets, you're asking more energy than is readily available at that time. A dry fast for 48h is pretty extreme as well ;)
If you do cardio in the morning, you’re not gonna make it to 2pm without eating.
So true, we often know what to do and just can’t or won’t make ourselves do it. Really need to kick this sugar habit of mine.
I needed this Thank you!
Where can i find the full interview please?
I have started to change my habits in march last year. I came from 127.5kg and I have lost 22kg until now.
What I basically did, was to stop drinking alcohol, change my nutrition, use my legs instead of the car all the time and going into the gym 3-4 times a week.
My life quality increased a lot, so I am very happy that I stumbled over my personal switch.
This worked for me also. A couple years ago I was shedding weight by just doing 15 minutes on the stairmaster and weight training 3-4 times a week in the morning. That and I intermitted fasted 15 hours a day, 5 days of the week. I was 5"10 180 pounds and I lost 20 pounds while gaining muscle at the same time. Diet wise I was still drinking 20-30 drinks a week so I definitely could have made it easier on myself but the feeling of doing high intensity cardio in the morning felt like your body was eating itself. It's hard in the beginning but as soon as you see results it'll motivate you to continue doing it.
You were also fasting 15 hours a day and therefore maintaining a caloric deficit. In my experience and reading, fasted cardio only helps a little bit, if at all - no matter how it feels. But if it works for your lifestyle and habits then that's awesome. Good work on the fitness front though, hopefully your experience can help others to lose fat and gain muscle too.
Loved this. Is there an optimum or minimum length of time for that fasted workout in the morning?
Thank you Andrew! 👍🏻
I tried skipping breakfast. Not for me. Very dangerous. If you are active you need to refuel and repair.
Intermittent fasting and fasting are good,
Sometimes.
How is it dangerous? Don't just say something. Explain. I do it and I'm perfectly fine. Think straight and don't feel weak. I also don't have a desk job.
Dangerous: Cortisol/hypoglycemia perhaps
Skipping breakfast for years now while doing endurance running, there is absolutely nothing dangerous about it
Not dangerous at all just not for everybody, I need a decent breakfast otherwise I feel weak the whole day.
This was super informative. I enjoyed listening to him.
I flipped the switch at 57 after 40 years of drinking alcohol. That was 27 months ago. Best decision of my life. It is NEVER too late to change
fantastic _ same story 2 yrs to be honest was very easy could have done it at any time but was selfish. keep it going isn't life amazing.
Intermittent fasting is truly a game changer. I lost 80 pounds in 10 months. Take care of your heath and it will take care of you
Agree…can tell people the exact steps to accomplish a goal, but few follow through with action. Most people are not serious on follow-through (and many waste your time even asking the question because they do nothing with the information you give them. I’ve gone from 230lbs to 160lbs in 3 months. Was for a very specific goal I had set for myself. It’s not magic…it’s basic stuff. This is an extreme example but totally doable for anyone.
I think people are serious. But their addiction hold them too tight so it becomes too exhausting with their already hard lives.
As someone who has been very fit. Chubby. Very fit again. And now chubby
@@alexanderwindh4830
That may be part of it but I still think a lot of it is what he said. Many people have asked me how to lose weight. Most of them, mainly women," oh I can't give up soda or chips". Well then stop wasting my time. You are not serious. You just want a quick fix.
@@Rufio1975 Still, that doesn't mean these people aren't serious. Self-medication is a thing, and sugar, especially in conjunction with caffeine, is a powerful drug. Telling someone they will feal great about themselves in some months is no great help to them if they are miserable right now and the only reliable way they know to deal with that is to put something into their mouth or rinse their throat with some sweet fizzy drink.
@@Rufio1975 the answer then is you have to show them that there can be a healthy fit lifestyle where soda and chips are a part of it. You get them to switch to diet. (Diet soda does not cause cancer or cause people to be overweight they have done multiple random control studies with this data). And you get them to eat less calorie packed chip snacks or popcorn or pretzels. Or you show them that you can have regular chips but you’re wasting calories by eating the high calorie ones and they are doing nothing for satiation. You don’t tell them they can’t have these things you just tell them they have to make better choices. Telling them they HAVE to give these things up to be healthy does not convince them. Actually losing weight will make them healthier. Not just completely cutting out foods they enjoy. Its not my fault that soda and chips are highly palatable and contain high amounts of calories and cause you to consume more and more of them so you pack on the calories. They need to understand that they have to account for everything that goes in their mouth. When they understand that every calorie counts in some way….they will start making better choices for themselves.
@@Joe-md7ql
I agree with what you are saying but alot of them won't do that. I hear you. Moderation. But they don't won't do that. People want an easy fix.
When should I drink protein powder if I'm not supposed to eat anything till afternoon? I'm trying to figure out how to do 16-18 hours intermittent fast and do strength training in the morning. Any advice?
It’s not easy. If you talk yourself into believing it’s easy, the moment it gets hard, and it will get hard, is when you will give up. It’s hard. Expect it to be hard. Don’t expect to rely on motivation either. You can’t expect to get motivated to do it. Get in the habit of doing it, even when you aren’t motivated to do it.
That's true, it really should be the action is easy, but the consistency is hard.
I'm a 53 year old female who gained 40 pounds after menopause. It has taken me 8 months but I now weigh 118.1 and training for a marathon. I did this without hearing about this video but it works. I did not eat until about 1pm; only ate once a day and boom...the weight came off.
How many calories did you have in that one meal a day? As I am same age and condition as you and was told I’m not eating enough calories to drop fat 😢
@@strawberry338 I eat about 1500ncalories a day. But I also run a lot. I wouldn't believe what they are telling you. I also am a dog groomer and I am on my feet all day.
what did you weigh in kg before and after? are you low carb?
@@mrsthatcher9815 I believe 157 pounds and now 118 pounds. No low carb as I run.
How long should you do it though? I can pedal like my life depends for a few minutes but then I'd be spent. And if you're all sore the next day should you still do it or wait a day for your muscles to recover?
I have the same problem. I need that one to two drinks in the evening to just keep calm and go to sleep. My question is , which kind of excercises did you tell him to try so I could do the same thing?
Thank you!
I'm a few days from being 11 months sober and although have noticed some improvements (mainly in gut health) I really crave it! The most annoying thing about this time has been hearing all these people rave about how great not drinking is and I'm having daily fantasies of that first sip of whisky I'm going to have after I reach a year! I feel like I should stay sober after the year (which is the time period I committed to) but I am struggling to convince myself that it is necessary. One reason is that I feel like my mental health has worsened. Maybe I took away a coping mechanism that was actually beneficial? Any advice or encouragement?
I KNOW THAT FEELING TOO WELL 💯I ❤️ WHISKEY. I HADN'T DRANK FOR ABOUT NINE MONTHS. NOW, I'M DRINKING WAY TOO OFTEN 🙏🏿STAY FOCUSED FOR YOUR MENTAL AND PHYSICAL HEALTH. I'VE SEEN TOO MANY DRINKERS BECOME STATISTICS. I DON'T WANT US TO JOIN THE LIST ✌🏿❤️🇨🇦
Look for a supplement KUDZU to help take away the cravings. Also MAGTien (Mag-LThreonate
I haven't drank in 5 months. I think if you feel you can go back with no negative repercussions than that's your choice. I have decided that I do not want alcohol in my life anymore because the negatives outweighed the positive. Honestly, drinking was fun for me and a nice escape but then I would pay the price with hangovers and I noticed negative health effects. I also did not want to potentially take years off my life due to alcohol. Any time I am tempted to drink I remind myself of the reasons why I chose to stop in the first place. So far this has worked for me. Why did you stop?
Same boat but i dont feel my mental health has declined. Aside from that, same boat. I enjoy no hangovers but other than that i don't feel all the of reported anecdotal and real positive effects from being sober. Including my weight being the same. Just seems like any other year.
Amancalled Adam - You may be gaining awareness of mental health issues that were present but being masked by the effects of the alcohol. Returning to the alcohol may allow the problem to persist unnoticed, and it may impact your life and the lives of those around you adversely if left unaddressed. I would get that mental health issue addressed before drinking again.
This is a definite sign for me to get back on track 🤝🏽❤️