@@AdamIsMyNameO because if that shows a similar benefit to the earlier time window, it is more doable socially, you could still have dinner with friends or family
I preferer the "skipping breakfast" schedule. I'm not usually hungry when I wake up in the morning. I work out late in the day too and prefer having a post workout meal as my last meal of the day. I sleep better as well when I've had a meal within the last 2 hours or so. I'm also curious about some of the claims of eating earlier and working out earlier benefits individuals. This would require quite a lifestyle change for myself if I went that route. A third group would have provided added data to individuals like myself considering more drastic lifestyle changes.
@@bailarin1111 I have seen some promising studies about fasting helping tremendously in minimizing the side effects of chemotherapy and radiation therapy used to treat cancers.
My brother just sent me one of your videos and I am so glad I found you - so much stuff to sort through on line. As an engineer, I like logical thinking and documentation. I was recently diagnosed with some cardiac issues. I need to lose weight, reduce cholesterol, triglycerides, etc. I wanted quick results, so I fast for 22 hours, then have a 2 hour eating window late in the day, usually 4:30 to 6:30. I find as you have mentioned, it helps with caloric reduction, which helps with the weight loss. From January 1st to April 28th, I lost 44 pounds (206 down to 162 ). I have more energy to exercise, no longer need to nap during the day and can still go out to eat dinner with family and friends. It is easy as I live alone after losing my husband, so my schedule is my own. But the amazing thing for me is that my chronic pain, diagnosed as fibromyalgia, has all but disappeared. I have no idea why this would be. I weighed 140 when the fibro started 10 years ago, so it cannot be the weight loss. Can fasting have some effect on the inflammation? I plan to lose another 30 pounds, and then stick to the 22/2. I am 70 years old and have not felt better in ten years. And I don't think it is just the weight loss. I do feel improved clarity of mind and more motivated to get involved and be active.
All your contents are very well presented with plenty of references from peer-reviewed and reputed journals. As a 70+-year-old and a retired Ph.D. scientist, there is nothing better than to get educated on such levels of detail, especially on a topic of this importance. BTW, IF has worked very well for me where I have lowered my triglycerides from >300 down to
As one with a medical science background; I had to laugh when the whole "autophagy" fad started to be thrown around by UA-camrs pushing intermittent fasting. Not only did they try to over associate autophagy with intermittent fasting, but also falsely implied that autophagy was a new discovery. Also, many of these UA-camrs misrepresented what autophagy is. (Because I'm pretty sure they didn't know what autophagy really is.) And as Dr. Carvalho stated....autophagy is not always a good thing...
With IF, I have lost 40 pounds, I have more energy, no heartburn, and my BP has gone down from 140/82 to 112/77. My coworkers have noticed and are asking what I’m doing. 😀
Kudos! Keep it up. Husb did same w/Michael Pollan’s advice: eat real food, not too much mostly plants. He doesn’t eat dairy, eggs (unless odd baked good) no meat, chicken but wild seafood 2-3x per wk. In gen we don’t eat after 6pm except for his tsp of fruit jam for treat and odd pc toast. We’re not dogmatic. We eat local bakers real sourdough shown in studies to have lower insulin spike and we like it. Also both eat less calories then avg. We’ve done this for years and our weight naturally sits at low to healthy for height. All markers incl blood, BP etc great. You’ll find eating healthier and prob less helps you look younger too. At 55 Im told I look 30 (no gray hair), he’s older looks 10-15 yrs younger, no meds, plays BBall 3-4x per wk in summer and does min 4-5 flights of stairs most days. We don’t have great genes based on close family. Peace and health.
It can never hurt to stop eating some of the time. I have time restriction in my daily life except for occasions where I don’t have control. I found keeping carbs low has helped me to respect the time restriction, as I don’t get hungry.
One condition that I believe that I personally fixed (N=1) with early 16:8 time restricted eating (7am-3pm) was my GERD. It makes sense to me that not eating anything for a long time before lying flat would help in keeping gastric juices from backflowing into one's esophagus. I also find that I sleep much better. The first week that I did this (several years ago but I still remember) was filled with hunger pangs and thoughts of food all evening but after that my body adjusted and now I'm never hungry after I finish eating for the day. The point about social stuff is very valid. For myself, on the occasions when I know I want to attend an event with food later in the day I will adjust by skipping breakfast and shifting the window to cover the time and then just skipping my fast that night and starting back to the normal routine the next day.
I can't say yet if it will help my GERD bc I only ate my ONE meal early yesterday, for the first time. I did notice, however, how comfortable I felt when I went to bed and after, plus that I looked much less for munchies during the evening than I thought I would. IOW, it was much easier than I thought! And when I did start wishing for something in my mouth while watching TV, I just warmed up a cup of homemade bone broth, added 1/2 Tbsp each butter & EVOO, and sipped it through the evening. Worked great, but I'm looking forward to when I no longer need that support.
I can say that IF has helped greatly for glucose management. I do early in the day 16/8 and weekends don't eat until around noon and try to be done by 6pm. It works for me. I don't care about all the studies because many are paid for by big pharma and it's all about money. If we didn't have a country full of diabetics, big pharma would lose a grip of money. Do your research and vet your sources
Getting fat adapted is the key for me. Once you make the transition, everything is easier. Your hunger intensity dissipates. Your mood stabilizes. Your clarity of thought makes it easier to ask yourself, "am I hungry or just bored or just acting out previous habits". I've evolved from 18/6 to OMAD. Now I feel like I can go back and forth at will. I still feel the urge to eat, but it's no longer undeniable.
The 18/6 has worked wonders for my body fat reduction. In just under 3 weeks I have steadily lost 10lbs, and feel fantastic, have increased energy, am sleeping much better, whilst actually needing less sleep. I have completely cut out processed rubbish and just eat whole, single-ingredient food. It really hasn't been an imposition on my day-to-day life, either.
Thank you so, so much. Re: autophagy, in my fasting groups, there are a lot of people trying to chase autophagy by doing extended fasts up to 30-40 days. However, they're often not thinking about refeeding syndrome, electrolytes, or autophagy of lean muscle mass. Could you pleasepleaseplease do a comprehensive video about what autophagy actually does for humans, and if there's any evidence that an extended fast is worth doing for those reasons? I'm constantly trying to remind people to make sure their electrolytes are up, that autophagy has a limited benefit shown in humans, and not to reenter regular eating without being properly prepared, but I get yelled out of forums for scaring people.
Lowering calories increases autophagy. Increasing calories decreases autophagy. When you end your fast you will will reduce autophagy by more or less the same amount you increased it by fasting. In the long run you can do the same thing simply by reducing calories. You do not need to fast. As Nutrition Made Simple said exercise increases autophagy too. Fasting is a silly gimmick.
I’ve heard that chasing autophagy through fasting requires a minimum of three to four days to achieve significant effect. I exercise six days a week alternating resistance and endurance training. I can’t imagine how I could maintain the energy to do that while fasting beyond 16/8. For seniors like myself, resistance training is important to resist muscle wasting which is a serious concern for the elderly. Long-term fasting certainly must have a seriously negative effect on your musculoskeletal system.
By fasting even just one day a week you are reducing your overall calorie intake. As it’s now conclusive that lowering calories reduce weight, it’s certainly no gimmick and I’m living proof of that. Autophagy is most likely the gimmick because the science for it is far from conclusive.
@@donwinston "Fasting is a silly gimmick" you obviously just haven't experienced it first hand... simply restricting calories and being very deep into fasted state is a very, very different thing just from first-hand subject experience alone, which I'm not saying necessarily proves some added benefit, but it's be very strange to believe that there isn't some extra thing going on there. Being in that deep fasted state, you will even experience slightly shifted from of consciousness, like your personality isn't quite the same. Don't take my words for it. Go try it yourself.
I like this guy. He speaks only about science-based studies and real life observations and not some theory or molecular events, anecdotal reports, wishful thinking and inflated data. He keeps it real.
I've been on a 20:4 fasting schedule and it's become very easy to sustain. Most important thing is to have the first meal be substantial enough so that you're not snacking in-between the 1st and 2nd meal. I eat at Noon and then at 4pm. I'm not that physically active aside from a 2 mile walk in the evenings so I've maintained my weight. Probably need to cut out some carbs
Snacking in between meals in the eating window is still okay according to the intermittent fasting rules. Snacking in absolute terms regardless of fasting is an issue, yeah.
Thank you for the informative video! I do an OMAD 3x a week and an 18:6 or 20:4 for the 4 other days. The main reason why I fast in this manner is an autophagy and immune system boost more than for the weight loss. I have lost about 125 lbs on keto in about 2 years although I have lost only 20 over the last year. I have another 75 lbs to go and the slow going is OK for me. One thing I have noticed on this weight loss go around is that I have zero to no excess skin like it has in the past and I am thinking that autophagy may be playing a role here. I also have not fallen ill from Covid or the flu since starting fasting a year and a half ago. I also was suffering from a leg wound that wasn't healing and I did start improving rapidly after beginning fasting. I do want to say that more than half of my weight loss occurred before I started fasting with keto only. I know this is anecdotal, but I believe I have seen the benefit from autophagy and keeping my immune system healthy because of my fasting and it's the main driver. I do want to say that I feel much better since I have begun fasting and I think it works with keto in a positive compounding manner.
I've never thought that fasting could beat CR in overall eucaloric diets, but I do know that I find fasting regimens easier to live with. I've had a time where I measured and journaled my calories meticulously so that I could hit my restriction target. Fasting one day and then eating "normally" another is just so much simpler for my lifestyle, and I don't have to carry a notebook and a pen (or a special app) with me everywhere. I like your approach to showing the small and the big-picture details, and understanding that people have to apply knowledge to their own situation. I'm so tired of health "gurus" online that have a specific axe to grind and look at everything through that lens. And I'm tired of scientists/doctors who think that the biggest area under the curve MUST apply at the individual level and have no interest in doing anything other than rendering the most curated, generic advice. So, thank you. You're my new favorite health channel - my other fave is Healthcare Triage.
I only started watching your videos a couple of months ago. I love your analysis of the studies and how you explain them. I usually learn something new from your videos and I have been plant based for a long time. But I think I am starting to enjoy your corny jokes and puns more. So keep up the good work!
Autophagy! Yey! Do the video about fasting and autophagy! One other thing is that it would be good to know what have they eaten in the research. If that was low ig diet, keto, mediterranean or high carbs diet. Each one of them can have influence on time restricting eating. If You are on keto it's influence what fuel you are using if You eat high Ig it influence your insuline production. Really like Your channel gives me different perspective to tge ones I usually watch like Berg, Ekberg etc.
Thanks! Nutrition is really confusing with all the articles and results from google searches. You deserve to be the most subscribed channel in the field!
THANK YOU! It’s so refreshing to finally hear a voice of science and reason. We’re so tired of social media “gurus” marketing is BS, and simply just want to sell us stuff.
I find 16:8 early extremely hard to do. Between 1700 to 1900 I get really hungry. But doing 16:8 late (1100 to 1900) is easy for me. Not sure if that's the natural rhythm of my body or if there are other reasons why I'm always hungry around dinner time but not breakfast.
ive done it but i couldn't sustain it, it wasnt true for me that my body adapted to it, i am always naturally hungry in the morning, and always was even on 18:6 fasting, and eventually it led me to bunging in the evening, tho i lost 70lbs in 4 months, but i was on a big calorie deficit ofc.
I wouldn't worry about that. I don't think when we eat is one of the more important factors. At the top of the list would be cutting out ultra processed foods, a general reduction in carbs, and eating only twice(no snacking in that eating window). Plus, I bet you go to sleep later. I've found the key is not eating for about three hours before I go to bed, as opposed to exactly when I eat.
Make sure you get sunshine in your eyes early in the day, and keep your environment dark when it’s dark outside. And make sure you’re eating a good amount for breakfast/lunch. Those things combined should decrease hunger later in the day.
As I don’t bother with breakfast and like to have a lie in the morning. Except weekends when I eat what I like when I like, including high fibre breakfasts, I strict my eating between 1pm and 7 pm I know this is 18:6 but managed to lose a stone in a month. This might be the type that suits you. 👍😊
Zone 2 heart Rate training. Maybe you could do a video on this topic? Peter Attia and Rich Roll talk about it a lot. The benefits for mitochondria and autophagy are stunning and its role in reversing diabetes is super impressive
I have gradually lost 60 lb from July 2021 to August 2022 using 16:8 time restricted feeding (morning through afternoon) as a strategy to naturally reduce calories. I also began consuming healthier foods: more greens, vegetables, and legumes along with mostly olive oil and nuts as my fats and usually some white meat or fish each day. I eat red meat about three times per week (same for eggs). This entire program is a drastic departure from my old ways of eating lots of fast food at all times of the day and night. But I definitely credit the time-restricted feeding window with greatly assisting the effort to reduce daily calories.
Yes please, fasting effect on cancer or any other disease would be super interesting. Not to mention excercise benefits and/or risks (wondering about oxidative stress for a while now...too much excercise...maybe it could backfire?). Thanks for this new vid, I am doing IF, not to perfection 😁but it really helps to maintain the same weight ☺️
I'd love to see a long video on fasting and Cholesterol as Cholesterol is said to rise while fasting. I fast 20 hours plus but have high Cholesterol. I wonder if I'm doing a good thing or not. Maybe others have the same question? Great video.
I could be wrong about this, but my idea could be that you body is trying to utilize the free cholesterol within your body during fasting as repairs, so your blood cholesterol is high. As you do it longer your cholesterol will likely go down as you replace cells and use it up
I tried 16/8 at 12 pm and 6 pm. Not for me, but love 6 am and 12 pm. Regardless the thing I appreciate most as someone who eats very little from "a box" is not having to prepare food 3 times a day as well as not having to sit down to eat dinner. I prefer 2 a day over 3 a day. I didn't do for weight loss. Been same weight +/-5 lbs for 30 years.
Рік тому
You can just prepare food once and eat it during the day in your preferred time
Today is my O.M.A.D. day #405! I eat all of my calories within a 2 hour window. I have not cheat a single day. Not even a carrot stick! I've lost 56 pounds. I'm almost 71 years old. Male. I started at 216 pounds on March 24, 2021. I still eat.... potatoes, fruit, beef, dairy, poultry -- even cauliflower pizza! But everything in moderate portions and I rarely eat more than 1500 calories per O.M.A.D. -- I just finished it and my calories today are 1,395. I weigh my portions. I even count my olives! Let me tell you... this is the EASIEST "diet" (lifestyle change!) to do and I've been on several diets before. I still have 30 pounds to lose... one O.M.A.D. at a time./////////
IF has changed my life... for so many reasons. I've lost 50 pounds with very little effort. Calorie restriction is torture, I like to eat until I am at least mostly satiated.
I love intermittent fasting a lot and it gives me steady results and works for me. I reduced 8 kg with intermittent fasting in 2 months and my eating window was 9 am to 4 pm. For rest of the time I was sipping water and green tea from time to time and it feels great. Now I do intermittent fasting least twice a week to maintain my body weight. Thanks for this video.
Again, outstanding. Your analysis of this study in comparison to the Chinese article is great. You have valuable insight for the public. The details are critical and you point out the subtle differences. Very cool. Keep it going, please!
I'm a new subscriber and have watched a bunch of your videos. Great stuff! I would love to see discussion on longer fasts, 1-3 days especially. I wouldn't mind some longer ones either but it's good that you come back to topics where there's more to say.
You’re one of the few I trust Dr. Gil. I eat between 10 a and 7 p because I tend to be a grazer. The benefit is lower glucose. I also switched from vegetarian to plant based and the health benefits are real.
Thanks for the videos, Gil. They are incredibly enlightening. I would like to hear your thoughts on water fasting that is done over many days. I’ve heard that it can even help slow the spread of cancerous cells and makes diabetes more manageable, but no citations whatsoever. I also hear arguments pointing to ancestry as the main reason why it should be done, so pretty unconvincing. So again, interested in hearing you out. Thanks!
It's a bit disappointing that research is done on just 16:8. That's a beginner's regimen. I have been on 18:6 for years and it seems to be a sweet spot for me. I tend to lose weight when I shorten the eating window. That leads me to another point. Healthy and fit individuals can also do fasting. It seems no one cares about that. But we should care because fasting is important in prevention.
Hello, I'm new to your channel and love your approach of examining and breaking down real papers to see the science behind things that get over-sensationalized at times. A topic I'd love to see you cover is lectins in food and their possible effects
Thank you for all you do. I was wondering about long term studies with longer fasting. Not sure if this is something that can be done done, but there is a decent size group that may be able to shed some light. As crazy as it sounds, the show Naked and Afraid has been on for years, and most participants survive though fasting. If there was a way to see there pre show health and then look at their post show health, may shed some light? I know it’s crazy , but there might be some data there…. Thank you again for your content.
Could part of the difference between the studies be due to the fact that they were performed in different countries? Might they have different diets, eating patterns (lighter evening meals, for example), or social customs (eg. walking after dinner) that could affect the results?
I really like this guy. No bs. Just the facts. However we have to be careful as he shows quite often, because there are lies, damn lies, and statistics. There is MUCHto be said for common sense
This makes sense. In China, the general culture is waking up early and sleeping early. People tend to have a big breakfast, and it's considered the most important meal of the day. Therefore, you probably won't see the side benefit of reducing calorie intake because the eating window is so early. I think for most people, 7 to 3 16:8 is more or less equivalent to 8 to 3 or even 9 to 3 depending on the profession. The new study is really, in fact, doing an 18:6 trail instead of 16:8
near the end of the video you mentioned low-carb. so ketosis can be healthy short-term and long-term? could you make a video where you instruct us on how to do keto in healthy way? i'm interested in keto for weight loss, as ketones suppress your appetite. for example, in order to do keto healthfully, should we drink a lot of water inbetween meals to keep the kidneys clean due to higher uric acid levels, and also should we eat a lot of vegetables in order to contrast the acidity of meat and ketones with alkaline foods like vegetables? if so, which vegetables and how much of them? also, how many net carbs should we eat per day in order to maximize ketone production and appetite suppression? also, is it true that it takes a while before your body can actually utilize the ketones it produces? also, how much protein should we eat considering that gluconeogenesis utilizes amino-acids (along other molecules)?
Thank you for this video. The media loves to take soundbites and twist them to fit an agenda. I like your videos because you don't do that. I like also appreciate when you "don't have a horse in the race".
I have seen quite a bit of evidence that IF does have benefits in fighting insulin resistance. I’ve been doing 18:6 along with a Leto like diet and exercise and am no longer in the pre diabetic A1c range. Taking IF out of that equation would not have given my body as much glucose/insulin response “resting”. I would love to see you include IF to battle IR.
Please make a video on fasting and cancer. There are two guys from France getting more and more popular on the internet (Guy Tenenbaum and Fred Evrard) who claim to be now cancer free after having been diagnosed (a few years ago) with 4 grade prostate cancer w/ metastases to ribs and 3/4 grade colon cancer. They both fasted for 40 and 21 days (water fast) before starting OMAD ketogenic diet (no chemo/radiation/surgery). Both of them wrote books and Guy took great interest in studies on cancer and ketogenic diet contributing financially to studies by Dr. Maurice Israel (e.g. "Inhibition of SCOT and Ketolysis Decreases Tumor Growth and Inflammation in the Lewis Cancer Model").
Good video to stay as it was before: the studies don’t allow conclusions for intermittent fasting, autophagy, eating in the morning… “ May or may not, might or might not” is the rule
Hi, Gil - Most of these studies are conducted on obese individuals. What about studies in normal-weight individuals? I ask because my BMI is on the low-normal end and I've tried different eating strategies just for self-experimentation. For example, I tried keto for several months a couple of years ago and **gained** weight on it. Another question: I tend to fast for part of the day (although I wonder how useful it is for general health. I honestly don't know.) But be that as it may, I drink a lot of green tea and sweeten it with glycine. Does glycine break a fast? Just curious. I don't know the answer. Thanks for the quality, no bs videos!
Glycine is not associated with mTOR - so I'm guessing safe for fasting? I think it has a few calories, but nothing to get excited about. I would keep it. It's better than most sweeteners.
Hello Doctor. Thank you for making science backed videos. I really like the way you explained the facts scientifically. Could you please make video on Insulin Resistance and fructose/fruits intake. Few Nutritionist and doctors are focusing on fructose can be as bad as glucose because It has to go through liver and liver has to work extra to make it glucose. Please make video on this topic. Thanks in advance 🙏🏻
If you're suggesting that eating Fruit is bad, then you're probably not looking at science as well as you think. There's more evidence on the benefits of fruit nutrition than there is trying to paint fructose as some evil nutrient, in a vacuum.
I have learned the hard way that what works for you might not work for me, and that this is normal because we know so little about why anything works. The key messages I get from Dr. Carvalho's videos are always the same: 1) Follow the science, not just to the conclusions but all the way through the details 2) Food quality, not food category, is primary 3) If in doubt, look for the RCTs to help filter out all the noise 4) One study doesn't prove or disprove anything 5) Be willing to change my view when the data no longer supports it. Belief is not fact. 6) There is no one-size fits all for anyone. Do what works for me.
I wonder if there was a significant difference in the makeup of the meals in the two studies, given that they were in very different countries/cultures.
But none of these trials test what works for me, which is breakfast only. So rather than 16:8, it's 23:1. I personally wouldn't expect any benefit from 16:8 over caloric restriction alone. But I'm sure it's easier to test 16:8 than 23:1, just because it's harder to get test subjects to comply with 23:1.
I do practice 16/8, but I don't do it for weight loss. My weight is ok. I do it for long term health and longevity. Why all the focus on weight loss only? By the way, I follow because I like your content. Thanks
Please define reasonable calories…I am doing vegan keto low carb…I eat once or twice within a five hour window, having my last bite of food before 4pm. I eat to satisfaction and I am no where near as hungry as I used to be. I am rarely hungry now. My caloric intake is typically less than 800 calories per day because I limit carbs to bet 20-50g. I am being advised that my restriction may be detrimental. I am skeptical of going back to eating more carbs at this time since I burn fat and lose weight with this low carb vegan style and IF combo. Detrimental to my stored fat maybe…? I’ve lost 33 lbs in 4 months and have another 30 to go. I’d appreciate your input. 😊
New subscriber! I appreciate your work. I’m an active, 70 year old woman very interested in nutrition and health. Would you please address the amount of protein needed in different seasons of life? There are a lot of “one size fits all” messages about how people need to “up their protein” to maintain a lean body. But isn’t excess protein stored as fat? What is “moderate” protein? (We are omnivores.) I walk, lift and fast. I’m also in charge of nutrition in our home and want to do my best to care for my husband and myself so we can continue independent and healthy in life. If you could address aging well sometime it would be GREAT. Thank you for all the information on cholesterol. It is more complicated than I thought and your work will help me adjust our diet accordingly.
hi, see our very recent 3 part video on protein, we go over these exact questions in some detail this is the 1st ua-cam.com/video/I2uejPpWk3c/v-deo.html
Thanks agail for a good video Gil. Since you ask, I would like you to tell us about any emerging connection between increased autophagy and Age-related Macular degenerative changes in seniors, and perhaps even emerging connection with juvenile onsets like Stargardts.
@@NutritionMadeSimple Would this not be dictated by our circadian rhythms? As our rhythms are different, which dictates when our gut has the strongest function. At least this is stated according to a sleep "expert" Michael J. Breus, Ph.D.
It’s probably most important what works for you. I find it much easier to morning fast, and I prefer an empty stomach while doing morning exercise. If you can practice morning fast 16/8, 90 percent of the time, but evening fast only 50 percent of the time, forget what the studies say, fast in the morning.
Very interesting, but I think the study blurred the variables by comparing a 16-hr fast with a 12-hr fast. To really pinpoint the effect of *when* food is eaten would require a comparison of 7am-3pm with, say, 10am-6pm.
Hi Dr. Carvalho. After watching the video I'm curious if there have been any robust human trials involving autophagy and its effects on health. Is there any place where I can look for a summary of the current science on the topic without digging through pubmed, one study at the time? Thanks so much for all your efforts!
I do TRF but later in the day normally stop the window before 7pm closer to 6- 6:30 most days and I exercise first thing in the morning whilst fasting. It’s worked well for me. I’d love to try ETRF but it’s hard with a family., I don’t think my husband would appreciate me sitting at the table watching him eat 😂.
A study is needed to study if there is a difference in outcome if the study studies obese people or normal weight people. Adopting 16/8, I find it much easier to skip breakfast, mostly because I exercise earlier in the day and I prefer doing that on an empty stomach. Calorie restriction, I think, is 95 percent of the helpful effect. Studies have suggested that significant autophagy only occurs after three to four days of fasting. Few people are willing to do that on a regular basis. Keto guru dogma nearly demands 16/8 fasting along with their high fat intake requirements to achieve, they say, ketosis, autophagy and weight loss. Yet many adherents barely get into ketosis and autophagy is probably a pipe dream; which means that the heavily advertised weight loss is mostly due to 16/8 calorie restriction.
Have you done a video on the Fast-mimmicking diet researched at UCLA by Valter Longo? If I recall correctly, the diet consists of 5 days of a very specific diet with severely reduced calories, but with adequate nutrients to avoid loss of important tissues. Since people tend to eat more in the days following the fast, they claim no net weight loss, but a significant improvement in biomarkers. They especially encourage it's use prior to radiation therapy for cancer, and say that it measurably improves outcomes. If true, then that means that there can be additional benefits for fasting in humans over and above calorie reduction. There are an infinite variety of possible eating patterns. Just because one, such as alternate day fasting produces no benefits, it does not mean that some other pattern, such as 16:8, or 5 days of fast mimmicking, might not produce better results.
My thoughts are that whenever you get conflicting results in different studies, there is a genetic factor involved. Some people swear by IF, for others there seems to be no benefit.
Another great video. I counted and the 7a-7p eating group weight loss was made up 85% body fat but the 7a-3p group weight loss was only 82.5% body fat. Might be significant if that trend held?
Let's also not minimize the fact that 7am-7pm is still a 12 hour fast. While it might not seem like much, many Americans eat right up until the time they go to sleep (sometimes 1-2am) and then get up and start eating at 7 or 8 am so are never fasting for more than 6 or 7 hours. This means their metabolism is actually never getting a rest.
Did the study address the compliance and perceived effort in keeping the given eating pattern and quantities? You say 40% said that they will keep TRE after the study. But how many said the same about calorie restriction? Because I think this is the main point (which I rarely see addressed): of course you have to cut calories, but you have to do it with a bearable sacrifice, otherwise it's yo-yo all over the place. I claim that it's much easier to fast than to eat half-sized meals. I think it's telling that researchers suspect people on TRE ate even less than prescribed. To me, that's plain obvious and perfectly in line with my experience: I only managed to lose weight once I started skipping some meals. OTOH, when i was just calorie restricting... I can still remember the pain of those months.
I love these videos. However I have a question I wonder if you could clear up - is weight gain a symptom of obesity/metabolic disorder, or the cause of it?
I did actually a 20/4 diet for years back about 10-15 years ago, at least 75% of the time, but I was also doing a low-carb high-SFA diet. While it helped me keep my weight mostly in check, I don't think it made up for what I believe was a disease-promoting diet. Lately I've gotten more interested in TRE and specifically the early/circadian-based type. For the last few months I was able to get my eating window to 10-12 hours, but in the last week I've managed to push that down to 6. I don't think I'll go lower than that. I've also been reading a new book that just came out about fasting called The Oldest Cure in the World. It's written by a journalist, and while it has some questionable claims about the healthiest diet being a no oil/sugar/salt 100% plant-based diet, I'm interested in what he has to say about the current science around fasting (he's not gone into the nutrition science at all, leaving that to others). At least half the book, though, is about the history of fasting being used from antiquity to the present, which is certainly interesting, but it's not scientific, just lots of interesting anecdotes. Next in my list of reading is The Circadian Code by Sachin Panda. Actually, I don't know if this is something up your alley, but if there are books that you think are good about nutrition that are geared to the layman, I'd love to hear any recommendations. The two books that I have but have only read part of one which I think may be reasonably tight in terms of their science are The Truth About Food by David Katz, and Eat, Drink, and Be Healthy by Walter Willet. Anyway, thanks for this timely post, and as you can tell, I'd be very interested in hearing more deep dives into the science of fasting, specifically anything in relation to heart disease.
Perhaps in a future video you can address eating a day's allowance of calories in several, such as 6 small meals that are made up of different foods and types of foods (diverse) in order to avoid blood glucose "spikes" and high insulin versus 1 or 2 meals similar to fasting but having to combine fats, proteins, carbs in those 1 to 2 meals and likely increased chance of glucose/insulin "spikes" and likely long-term effects of each method of eating for most people.
Why? Just ignore it when you are meeting friends and get back to it the next day. It is not like you lose all your gains just because you do 12/12 one day lol.
I've started 18:6 - wanted to try 20:4, but that window seems a bit too small. I started by eating earlier in the day, but I noticed that I can't keep that up. In the evenings, I lose to my cravings. During the day, it's much easier to think "I'll eat in a few hours, it's fine". So I have shifted to only having dinner and maybe a snack during a 6 hour evening window, because I can actually psychologically manage it. Very important, I'd say. And I have already lost some weight. Jury's out about its significants cause weight changes moment to moment, but I'm hopeful.
I found out that intermitent fasting AND low carb -> more fiber & healthy fat is easier Wich means a long term life style change is easier, as I didn't have carvings I had when i tried intermittent fasting with no diet change (normal carb). What about insuline resistance (or achieving higher insuine resistance with intermittent fasting) ? with a 16:8 fasting the body produces ketogene that uses fat as fuel instead of carbs, according to Keto diet ? Ketogene is easy to measure.
Most people who are social are going to eat late in the day. I would rank that time for social interaction FAR above whatever benefit one may get from having an eating window early in the day.
I have heard some UA-camrs state that human growth hormones are more prevalant when fasting. Are you able to find studies that either support or reject this?
Wish they had 3rd group doing 16/8 but in a later slot. i.e. 11 AM - 7 PM
Why?
@@AdamIsMyNameO because if that shows a similar benefit to the earlier time window, it is more doable socially, you could still have dinner with friends or family
@@strandedpaki that’s subjective I guess
I preferer the "skipping breakfast" schedule. I'm not usually hungry when I wake up in the morning. I work out late in the day too and prefer having a post workout meal as my last meal of the day. I sleep better as well when I've had a meal within the last 2 hours or so. I'm also curious about some of the claims of eating earlier and working out earlier benefits individuals. This would require quite a lifestyle change for myself if I went that route. A third group would have provided added data to individuals like myself considering more drastic lifestyle changes.
I think it's whatever makes you feel good in the right sense.
And if you go for pushing the 'fast' window wider when you feel like it too.
Fasting on specific diseases would be fascinating to hear about
And please make sure it is at least 2 hours long.
In particular, the role of fasting on cancer prevention and treatment.
@@bailarin1111 I have seen some promising studies about fasting helping tremendously in minimizing the side effects of chemotherapy and radiation therapy used to treat cancers.
@@bailarin1111 Cancer prevention lol? I think we would all know by now how to prevent cancer lol! 🤡
@@Hat65 how
My brother just sent me one of your videos and I am so glad I found you - so much stuff to sort through on line. As an engineer, I like logical thinking and documentation. I was recently diagnosed with some cardiac issues. I need to lose weight, reduce cholesterol, triglycerides, etc. I wanted quick results, so I fast for 22 hours, then have a 2 hour eating window late in the day, usually 4:30 to 6:30. I find as you have mentioned, it helps with caloric reduction, which helps with the weight loss. From January 1st to April 28th, I lost 44 pounds (206 down to 162 ). I have more energy to exercise, no longer need to nap during the day and can still go out to eat dinner with family and friends. It is easy as I live alone after losing my husband, so my schedule is my own. But the amazing thing for me is that my chronic pain, diagnosed as fibromyalgia, has all but disappeared. I have no idea why this would be. I weighed 140 when the fibro started 10 years ago, so it cannot be the weight loss. Can fasting have some effect on the inflammation? I plan to lose another 30 pounds, and then stick to the 22/2. I am 70 years old and have not felt better in ten years. And I don't think it is just the weight loss. I do feel improved clarity of mind and more motivated to get involved and be active.
All your contents are very well presented with plenty of references from peer-reviewed and reputed journals. As a 70+-year-old and a retired Ph.D. scientist, there is nothing better than to get educated on such levels of detail, especially on a topic of this importance. BTW, IF has worked very well for me where I have lowered my triglycerides from >300 down to
As one with a medical science background; I had to laugh when the whole "autophagy" fad started to be thrown around by UA-camrs pushing intermittent fasting. Not only did they try to over associate autophagy with intermittent fasting, but also falsely implied that autophagy was a new discovery. Also, many of these UA-camrs misrepresented what autophagy is. (Because I'm pretty sure they didn't know what autophagy really is.) And as Dr. Carvalho stated....autophagy is not always a good thing...
With IF, I have lost 40 pounds, I have more energy, no heartburn, and my BP has gone down from 140/82 to 112/77. My coworkers have noticed and are asking what I’m doing. 😀
This is awesome!! I'm just starting, so hearing others successes is inspirational.
Kudos! Keep it up. Husb did same w/Michael Pollan’s advice: eat real food, not too much mostly plants. He doesn’t eat dairy, eggs (unless odd baked good) no meat, chicken but wild seafood 2-3x per wk. In gen we don’t eat after 6pm except for his tsp of fruit jam for treat and odd pc toast. We’re not dogmatic. We eat local bakers real sourdough shown in studies to have lower insulin spike and we like it. Also both eat less calories then avg. We’ve done this for years and our weight naturally sits at low to healthy for height. All markers incl blood, BP etc great. You’ll find eating healthier and prob less helps you look younger too. At 55 Im told I look 30 (no gray hair), he’s older looks 10-15 yrs younger, no meds, plays BBall 3-4x per wk in summer and does min 4-5 flights of stairs most days. We don’t have great genes based on close family. Peace and health.
It can never hurt to stop eating some of the time. I have time restriction in my daily life except for occasions where I don’t have control. I found keeping carbs low has helped me to respect the time restriction, as I don’t get hungry.
One condition that I believe that I personally fixed (N=1) with early 16:8 time restricted eating (7am-3pm) was my GERD. It makes sense to me that not eating anything for a long time before lying flat would help in keeping gastric juices from backflowing into one's esophagus. I also find that I sleep much better. The first week that I did this (several years ago but I still remember) was filled with hunger pangs and thoughts of food all evening but after that my body adjusted and now I'm never hungry after I finish eating for the day. The point about social stuff is very valid. For myself, on the occasions when I know I want to attend an event with food later in the day I will adjust by skipping breakfast and shifting the window to cover the time and then just skipping my fast that night and starting back to the normal routine the next day.
It’s removing the belly fat that forces the gastric juices up that does the trick.
I can't say yet if it will help my GERD bc I only ate my ONE meal early yesterday, for the first time. I did notice, however, how comfortable I felt when I went to bed and after, plus that I looked much less for munchies during the evening than I thought I would. IOW, it was much easier than I thought!
And when I did start wishing for something in my mouth while watching TV, I just warmed up a cup of homemade bone broth, added 1/2 Tbsp each butter & EVOO, and sipped it through the evening. Worked great, but I'm looking forward to when I no longer need that support.
I can say that IF has helped greatly for glucose management. I do early in the day 16/8 and weekends don't eat until around noon and try to be done by 6pm. It works for me. I don't care about all the studies because many are paid for by big pharma and it's all about money. If we didn't have a country full of diabetics, big pharma would lose a grip of money. Do your research and vet your sources
Getting fat adapted is the key for me. Once you make the transition, everything is easier. Your hunger intensity dissipates. Your mood stabilizes. Your clarity of thought makes it easier to ask yourself, "am I hungry or just bored or just acting out previous habits".
I've evolved from 18/6 to OMAD. Now I feel like I can go back and forth at will. I still feel the urge to eat, but it's no longer undeniable.
Exactly right. Not sure everyone can do it though
The 18/6 has worked wonders for my body fat reduction. In just under 3 weeks I have steadily lost 10lbs, and feel fantastic, have increased energy, am sleeping much better, whilst actually needing less sleep. I have completely cut out processed rubbish and just eat whole, single-ingredient food. It really hasn't been an imposition on my day-to-day life, either.
Thank you so, so much. Re: autophagy, in my fasting groups, there are a lot of people trying to chase autophagy by doing extended fasts up to 30-40 days. However, they're often not thinking about refeeding syndrome, electrolytes, or autophagy of lean muscle mass. Could you pleasepleaseplease do a comprehensive video about what autophagy actually does for humans, and if there's any evidence that an extended fast is worth doing for those reasons? I'm constantly trying to remind people to make sure their electrolytes are up, that autophagy has a limited benefit shown in humans, and not to reenter regular eating without being properly prepared, but I get yelled out of forums for scaring people.
Lowering calories increases autophagy. Increasing calories decreases autophagy. When you end your fast you will will reduce autophagy by more or less the same amount you increased it by fasting. In the long run you can do the same thing simply by reducing calories. You do not need to fast. As Nutrition Made Simple said exercise increases autophagy too. Fasting is a silly gimmick.
I’ve heard that chasing autophagy through fasting requires a minimum of three to four days to achieve significant effect. I exercise six days a week alternating resistance and endurance training. I can’t imagine how I could maintain the energy to do that while fasting beyond 16/8. For seniors like myself, resistance training is important to resist muscle wasting which is a serious concern for the elderly. Long-term fasting certainly must have a seriously negative effect on your musculoskeletal system.
By fasting even just one day a week you are reducing your overall calorie intake. As it’s now conclusive that lowering calories reduce weight, it’s certainly no gimmick and I’m living proof of that. Autophagy is most likely the gimmick because the science for it is far from conclusive.
@@donwinston "Fasting is a silly gimmick" you obviously just haven't experienced it first hand... simply restricting calories and being very deep into fasted state is a very, very different thing just from first-hand subject experience alone, which I'm not saying necessarily proves some added benefit, but it's be very strange to believe that there isn't some extra thing going on there. Being in that deep fasted state, you will even experience slightly shifted from of consciousness, like your personality isn't quite the same.
Don't take my words for it. Go try it yourself.
@@iranjackheelson yeah, Indians and medicine men of various cultures used to do it. Today religious people like Hindus and bhudists do it.
I like this guy. He speaks only about science-based studies and real life observations and not some theory or molecular events, anecdotal reports, wishful thinking and inflated data. He keeps it real.
To be honest this is one of the best channels on UA-cam informative, useful and eazy to understand.
I've been on a 20:4 fasting schedule and it's become very easy to sustain. Most important thing is to have the first meal be substantial enough so that you're not snacking in-between the 1st and 2nd meal. I eat at Noon and then at 4pm. I'm not that physically active aside from a 2 mile walk in the evenings so I've maintained my weight. Probably need to cut out some carbs
Snacking in between meals in the eating window is still okay according to the intermittent fasting rules. Snacking in absolute terms regardless of fasting is an issue, yeah.
20:4 is too savage for me, i prefer 18:6 or 16:8... more sustainable imo.
Thank you for the informative video!
I do an OMAD 3x a week and an 18:6 or 20:4 for the 4 other days. The main reason why I fast in this manner is an autophagy and immune system boost more than for the weight loss. I have lost about 125 lbs on keto in about 2 years although I have lost only 20 over the last year. I have another 75 lbs to go and the slow going is OK for me. One thing I have noticed on this weight loss go around is that I have zero to no excess skin like it has in the past and I am thinking that autophagy may be playing a role here. I also have not fallen ill from Covid or the flu since starting fasting a year and a half ago. I also was suffering from a leg wound that wasn't healing and I did start improving rapidly after beginning fasting. I do want to say that more than half of my weight loss occurred before I started fasting with keto only. I know this is anecdotal, but I believe I have seen the benefit from autophagy and keeping my immune system healthy because of my fasting and it's the main driver. I do want to say that I feel much better since I have begun fasting and I think it works with keto in a positive compounding manner.
I've never thought that fasting could beat CR in overall eucaloric diets, but I do know that I find fasting regimens easier to live with. I've had a time where I measured and journaled my calories meticulously so that I could hit my restriction target. Fasting one day and then eating "normally" another is just so much simpler for my lifestyle, and I don't have to carry a notebook and a pen (or a special app) with me everywhere.
I like your approach to showing the small and the big-picture details, and understanding that people have to apply knowledge to their own situation. I'm so tired of health "gurus" online that have a specific axe to grind and look at everything through that lens. And I'm tired of scientists/doctors who think that the biggest area under the curve MUST apply at the individual level and have no interest in doing anything other than rendering the most curated, generic advice.
So, thank you. You're my new favorite health channel - my other fave is Healthcare Triage.
I only started watching your videos a couple of months ago. I love your analysis of the studies and how you explain them. I usually learn something new from your videos and I have been plant based for a long time. But I think I am starting to enjoy your corny jokes and puns more. So keep up the good work!
I’ve found that if I boost my food quality my food quantity and food budget goes down.
it sucks it took me this long to find your channel. thanks for your content man, this stuff is excellent work!
Autophagy! Yey! Do the video about fasting and autophagy!
One other thing is that it would be good to know what have they eaten in the research. If that was low ig diet, keto, mediterranean or high carbs diet. Each one of them can have influence on time restricting eating. If You are on keto it's influence what fuel you are using if You eat high Ig it influence your insuline production.
Really like Your channel gives me different perspective to tge ones I usually watch like Berg, Ekberg etc.
Thanks! Nutrition is really confusing with all the articles and results from google searches. You deserve to be the most subscribed channel in the field!
THANK YOU!
It’s so refreshing to finally hear a voice of science and reason.
We’re so tired of social media “gurus” marketing is BS, and simply just want to sell us stuff.
I find 16:8 early extremely hard to do. Between 1700 to 1900 I get really hungry. But doing 16:8 late (1100 to 1900) is easy for me. Not sure if that's the natural rhythm of my body or if there are other reasons why I'm always hungry around dinner time but not breakfast.
ive done it but i couldn't sustain it, it wasnt true for me that my body adapted to it, i am always naturally hungry in the morning, and always was even on 18:6 fasting, and eventually it led me to bunging in the evening, tho i lost 70lbs in 4 months, but i was on a big calorie deficit ofc.
You are like me, I never had breakfast but I am always hungry at night
I wouldn't worry about that. I don't think when we eat is one of the more important factors. At the top of the list would be cutting out ultra processed foods, a general reduction in carbs, and eating only twice(no snacking in that eating window). Plus, I bet you go to sleep later. I've found the key is not eating for about three hours before I go to bed, as opposed to exactly when I eat.
Make sure you get sunshine in your eyes early in the day, and keep your environment dark when it’s dark outside. And make sure you’re eating a good amount for breakfast/lunch. Those things combined should decrease hunger later in the day.
As I don’t bother with breakfast and like to have a lie in the morning. Except weekends when I eat what I like when I like, including high fibre breakfasts, I strict my eating between 1pm and 7 pm I know this is 18:6 but managed to lose a stone in a month. This might be the type that suits you. 👍😊
Zone 2 heart Rate training. Maybe you could do a video on this topic? Peter Attia and Rich Roll talk about it a lot. The benefits for mitochondria and autophagy are stunning and its role in reversing diabetes is super impressive
I have gradually lost 60 lb from July 2021 to August 2022 using 16:8 time restricted feeding (morning through afternoon) as a strategy to naturally reduce calories. I also began consuming healthier foods: more greens, vegetables, and legumes along with mostly olive oil and nuts as my fats and usually some white meat or fish each day. I eat red meat about three times per week (same for eggs).
This entire program is a drastic departure from my old ways of eating lots of fast food at all times of the day and night. But I definitely credit the time-restricted feeding window with greatly assisting the effort to reduce daily calories.
My intuition about this is simple: Eat in the day; Stop eating at night.
I've now developed a new issue. I'm on this major BINGE... Watching your vids! 👀
Yes please, fasting effect on cancer or any other disease would be super interesting. Not to mention excercise benefits and/or risks (wondering about oxidative stress for a while now...too much excercise...maybe it could backfire?).
Thanks for this new vid, I am doing IF, not to perfection 😁but it really helps to maintain the same weight ☺️
I'd love to see a long video on fasting and Cholesterol as Cholesterol is said to rise while fasting. I fast 20 hours plus but have high Cholesterol. I wonder if I'm doing a good thing or not. Maybe others have the same question? Great video.
I fast 42 hours per week and have low cholesterol so not sure they can be related. 🤔
I could be wrong about this, but my idea could be that you body is trying to utilize the free cholesterol within your body during fasting as repairs, so your blood cholesterol is high. As you do it longer your cholesterol will likely go down as you replace cells and use it up
What food are you consuming
"But not so fast".."get it Fasting"🤣 Dr. Carvalho, I enjoy your sense of humor !!
I tried 16/8 at 12 pm and 6 pm. Not for me, but love 6 am and 12 pm. Regardless the thing I appreciate most as someone who eats very little from "a box" is not having to prepare food 3 times a day as well as not having to sit down to eat dinner. I prefer 2 a day over 3 a day. I didn't do for weight loss. Been same weight +/-5 lbs for 30 years.
You can just prepare food once and eat it during the day in your preferred time
Today is my O.M.A.D. day #405! I eat all of my calories within a 2 hour window. I have not cheat a single day. Not even a carrot stick! I've lost 56 pounds. I'm almost 71 years old. Male. I started at 216 pounds on March 24, 2021. I still eat.... potatoes, fruit, beef, dairy, poultry -- even cauliflower pizza! But everything in moderate portions and I rarely eat more than 1500 calories per O.M.A.D. -- I just finished it and my calories today are 1,395. I weigh my portions. I even count my olives! Let me tell you... this is the EASIEST "diet" (lifestyle change!) to do and I've been on several diets before. I still have 30 pounds to lose... one O.M.A.D. at a time./////////
IF has changed my life... for so many reasons. I've lost 50 pounds with very little effort. Calorie restriction is torture, I like to eat until I am at least mostly satiated.
I love intermittent fasting a lot and it gives me steady results and works for me. I reduced 8 kg with intermittent fasting in 2 months and my eating window was 9 am to 4 pm. For rest of the time I was sipping water and green tea from time to time and it feels great. Now I do intermittent fasting least twice a week to maintain my body weight. Thanks for this video.
Again, outstanding. Your analysis of this study in comparison to the Chinese article is great. You have valuable insight for the public. The details are critical and you point out the subtle differences. Very cool. Keep it going, please!
I would love to see you make a video on prolonged fasting and the benefits of it.
I'm a new subscriber and have watched a bunch of your videos. Great stuff! I would love to see discussion on longer fasts, 1-3 days especially.
I wouldn't mind some longer ones either but it's good that you come back to topics where there's more to say.
Yes agreed, me too!
You’re one of the few I trust Dr. Gil. I eat between 10 a and 7 p because I tend to be a grazer. The benefit is lower glucose. I also switched from vegetarian to plant based and the health benefits are real.
great to hear, I mainly went plant based for climate & ethical reasons
Thanks for the videos, Gil. They are incredibly enlightening. I would like to hear your thoughts on water fasting that is done over many days. I’ve heard that it can even help slow the spread of cancerous cells and makes diabetes more manageable, but no citations whatsoever. I also hear arguments pointing to ancestry as the main reason why it should be done, so pretty unconvincing. So again, interested in hearing you out. Thanks!
It's a bit disappointing that research is done on just 16:8. That's a beginner's regimen. I have been on 18:6 for years and it seems to be a sweet spot for me. I tend to lose weight when I shorten the eating window. That leads me to another point. Healthy and fit individuals can also do fasting. It seems no one cares about that. But we should care because fasting is important in prevention.
Dr. Carvalho, I really appreciate your videos! They are informative and pertinent. Thank you!!
That's more encouraging than your last video saying fasting's only benefit is calorie reduction. Progress
Intermitent fasting is great and losing weight is just a bonus literally everything in your body improves there is no way around it
Hello, I'm new to your channel and love your approach of examining and breaking down real papers to see the science behind things that get over-sensationalized at times.
A topic I'd love to see you cover is lectins in food and their possible effects
Thank you for all you do. I was wondering about long term studies with longer fasting. Not sure if this is something that can be done done, but there is a decent size group that may be able to shed some light. As crazy as it sounds, the show Naked and Afraid has been on for years, and most participants survive though fasting. If there was a way to see there pre show health and then look at their post show health, may shed some light? I know it’s crazy , but there might be some data there…. Thank you again for your content.
Could part of the difference between the studies be due to the fact that they were performed in different countries? Might they have different diets, eating patterns (lighter evening meals, for example), or social customs (eg. walking after dinner) that could affect the results?
I really like this guy. No bs. Just the facts. However we have to be careful as he shows quite often, because there are lies, damn lies, and statistics. There is MUCHto be said for common sense
I only need 2 hrs per day to eat. Feels great. The food always tastes so good cause I am actually looking forward to eating.
This makes sense. In China, the general culture is waking up early and sleeping early. People tend to have a big breakfast, and it's considered the most important meal of the day. Therefore, you probably won't see the side benefit of reducing calorie intake because the eating window is so early. I think for most people, 7 to 3 16:8 is more or less equivalent to 8 to 3 or even 9 to 3 depending on the profession. The new study is really, in fact, doing an 18:6 trail instead of 16:8
near the end of the video you mentioned low-carb. so ketosis can be healthy short-term and long-term? could you make a video where you instruct us on how to do keto in healthy way? i'm interested in keto for weight loss, as ketones suppress your appetite. for example, in order to do keto healthfully, should we drink a lot of water inbetween meals to keep the kidneys clean due to higher uric acid levels, and also should we eat a lot of vegetables in order to contrast the acidity of meat and ketones with alkaline foods like vegetables? if so, which vegetables and how much of them? also, how many net carbs should we eat per day in order to maximize ketone production and appetite suppression? also, is it true that it takes a while before your body can actually utilize the ketones it produces? also, how much protein should we eat considering that gluconeogenesis utilizes amino-acids (along other molecules)?
Thank you for this video. The media loves to take soundbites and twist them to fit an agenda. I like your videos because you don't do that. I like also appreciate when you "don't have a horse in the race".
I have seen quite a bit of evidence that IF does have benefits in fighting insulin resistance. I’ve been doing 18:6 along with a Leto like diet and exercise and am no longer in the pre diabetic A1c range. Taking IF out of that equation would not have given my body as much glucose/insulin response “resting”. I would love to see you include IF to battle IR.
Please make a video on fasting and cancer. There are two guys from France getting more and more popular on the internet (Guy Tenenbaum and Fred Evrard) who claim to be now cancer free after having been diagnosed (a few years ago) with 4 grade prostate cancer w/ metastases to ribs and 3/4 grade colon cancer. They both fasted for 40 and 21 days (water fast) before starting OMAD ketogenic diet (no chemo/radiation/surgery). Both of them wrote books and Guy took great interest in studies on cancer and ketogenic diet contributing financially to studies by Dr. Maurice Israel (e.g. "Inhibition of SCOT and Ketolysis Decreases Tumor Growth and Inflammation in the Lewis Cancer Model").
Check out the work of Valter Longo. He's probably the top expert in this field.
@@rosevanderreijden3216 He is indeed, thank you!
@@Rose_Ou You're welcome.
Good video to stay as it was before: the studies don’t allow conclusions for intermittent fasting, autophagy, eating in the morning… “ May or may not, might or might not” is the rule
You are a breath of fresh air, thank you.
The big question is what type of calories did they eat?
i love this guy, listening to him, you feel like your not being bull shitted
This channel is gold
Would like to see study of regular exercise before eating 16/8.
Your videos are the best on youtube
I do 16:8 - 11am to 7pm, not for the hype but to simplify my diet plan. I do Metabolic Resistance training 3 times a week to prevent muscle loss
Hi, Gil - Most of these studies are conducted on obese individuals. What about studies in normal-weight individuals? I ask because my BMI is on the low-normal end and I've tried different eating strategies just for self-experimentation. For example, I tried keto for several months a couple of years ago and **gained** weight on it.
Another question: I tend to fast for part of the day (although I wonder how useful it is for general health. I honestly don't know.) But be that as it may, I drink a lot of green tea and sweeten it with glycine. Does glycine break a fast? Just curious. I don't know the answer.
Thanks for the quality, no bs videos!
Glycine is not associated with mTOR - so I'm guessing safe for fasting? I think it has a few calories, but nothing to get excited about. I would keep it. It's better than most sweeteners.
@@arielmalanga I've read different takes on glycine but that makes sense. It's the only sweetener I use.
Hello Doctor. Thank you for making science backed videos. I really like the way you explained the facts scientifically. Could you please make video on Insulin Resistance and fructose/fruits intake. Few Nutritionist and doctors are focusing on fructose can be as bad as glucose because It has to go through liver and liver has to work extra to make it glucose. Please make video on this topic. Thanks in advance 🙏🏻
If you're suggesting that eating Fruit is bad, then you're probably not looking at science as well as you think. There's more evidence on the benefits of fruit nutrition than there is trying to paint fructose as some evil nutrient, in a vacuum.
I have learned the hard way that what works for you might not work for me, and that this is normal because we know so little about why anything works. The key messages I get from Dr. Carvalho's videos are always the same:
1) Follow the science, not just to the conclusions but all the way through the details
2) Food quality, not food category, is primary
3) If in doubt, look for the RCTs to help filter out all the noise
4) One study doesn't prove or disprove anything
5) Be willing to change my view when the data no longer supports it. Belief is not fact.
6) There is no one-size fits all for anyone. Do what works for me.
I wonder if there was a significant difference in the makeup of the meals in the two studies, given that they were in very different countries/cultures.
But none of these trials test what works for me, which is breakfast only. So rather than 16:8, it's 23:1. I personally wouldn't expect any benefit from 16:8 over caloric restriction alone. But I'm sure it's easier to test 16:8 than 23:1, just because it's harder to get test subjects to comply with 23:1.
I do practice 16/8, but I don't do it for weight loss. My weight is ok. I do it for long term health and longevity. Why all the focus on weight loss only? By the way, I follow because I like your content. Thanks
Please define reasonable calories…I am doing vegan keto low carb…I eat once or twice within a five hour window, having my last bite of food before 4pm. I eat to satisfaction and I am no where near as hungry as I used to be. I am rarely hungry now. My caloric intake is typically less than 800 calories per day because I limit carbs to bet 20-50g. I am being advised that my restriction may be detrimental. I am skeptical of going back to eating more carbs at this time since I burn fat and lose weight with this low carb vegan style and IF combo. Detrimental to my stored fat maybe…? I’ve lost 33 lbs in 4 months and have another 30 to go. I’d appreciate your input. 😊
New subscriber! I appreciate your work. I’m an active, 70 year old woman very interested in nutrition and health. Would you please address the amount of protein needed in different seasons of life? There are a lot of “one size fits all” messages about how people need to “up their protein” to maintain a lean body. But isn’t excess protein stored as fat? What is “moderate” protein? (We are omnivores.)
I walk, lift and fast. I’m also in charge of nutrition in our home and want to do my best to care for my husband and myself so we can continue independent and healthy in life. If you could address aging well sometime it would be GREAT.
Thank you for all the information on cholesterol. It is more complicated than I thought and your work will help me adjust our diet accordingly.
hi, see our very recent 3 part video on protein, we go over these exact questions in some detail
this is the 1st ua-cam.com/video/I2uejPpWk3c/v-deo.html
I want the follow-up for clinical advantages studies analysis :)
Thanks agail for a good video Gil. Since you ask, I would like you to tell us about any emerging connection between increased autophagy and Age-related Macular degenerative changes in seniors, and perhaps even emerging connection with juvenile onsets like Stargardts.
I think a good study design would be early vs late 16:8. That is, 7 am to 3 pm and something like 10 am to 6 pm (or 11 am to 7 pm). Any thoughts?
yup, some have been carried out like that. although most were smaller. iirc our older video on IF from 2020 went over some
@@NutritionMadeSimple Would this not be dictated by our circadian rhythms? As our rhythms are different, which dictates when our gut has the strongest function. At least this is stated according to a sleep "expert" Michael J. Breus, Ph.D.
@@JamieR yes that's possible afaik individual variation hasn't been tested
It’s probably most important what works for you. I find it much easier to morning fast, and I prefer an empty stomach while doing morning exercise. If you can practice morning fast 16/8, 90 percent of the time, but evening fast only 50 percent of the time, forget what the studies say, fast in the morning.
Very interesting, but I think the study blurred the variables by comparing a 16-hr fast with a 12-hr fast.
To really pinpoint the effect of *when* food is eaten would require a comparison of 7am-3pm with, say, 10am-6pm.
16:8, aka, normal eating where you don't snack at night.
Hi Dr. Carvalho. After watching the video I'm curious if there have been any robust human trials involving autophagy and its effects on health. Is there any place where I can look for a summary of the current science on the topic without digging through pubmed, one study at the time? Thanks so much for all your efforts!
Thank you Dr Carvalho: most interesting and informative video. Sam living in San Francisco
I do TRF but later in the day normally stop the window before 7pm closer to 6- 6:30 most days and I exercise first thing in the morning whilst fasting. It’s worked well for me. I’d love to try ETRF but it’s hard with a family., I don’t think my husband would appreciate me sitting at the table watching him eat 😂.
Excellent as usual. Always learn a lot and get a much clearer picture of what the evidence indicates
A study is needed to study if there is a difference in outcome if the study studies obese people or normal weight people.
Adopting 16/8, I find it much easier to skip breakfast, mostly because I exercise earlier in the day and I prefer doing that on an empty stomach. Calorie restriction, I think, is 95 percent of the helpful effect. Studies have suggested that significant autophagy only occurs after three to four days of fasting. Few people are willing to do that on a regular basis.
Keto guru dogma nearly demands 16/8 fasting along with their high fat intake requirements to achieve, they say, ketosis, autophagy and weight loss. Yet many adherents barely get into ketosis and autophagy is probably a pipe dream; which means that the heavily advertised weight loss is mostly due to 16/8 calorie restriction.
Have you done a video on the Fast-mimmicking diet researched at UCLA by Valter Longo? If I recall correctly, the diet consists of 5 days of a very specific diet with severely reduced calories, but with adequate nutrients to avoid loss of important tissues. Since people tend to eat more in the days following the fast, they claim no net weight loss, but a significant improvement in biomarkers. They especially encourage it's use prior to radiation therapy for cancer, and say that it measurably improves outcomes. If true, then that means that there can be additional benefits for fasting in humans over and above calorie reduction. There are an infinite variety of possible eating patterns. Just because one, such as alternate day fasting produces no benefits, it does not mean that some other pattern, such as 16:8, or 5 days of fast mimmicking, might not produce better results.
My thoughts are that whenever you get conflicting results in different studies, there is a genetic factor involved. Some people swear by IF, for others there seems to be no benefit.
Another great video. I counted and the 7a-7p eating group weight loss was made up 85% body fat but the 7a-3p group weight loss was only 82.5% body fat. Might be significant if that trend held?
Let's also not minimize the fact that 7am-7pm is still a 12 hour fast. While it might not seem like much, many Americans eat right up until the time they go to sleep (sometimes 1-2am) and then get up and start eating at 7 or 8 am so are never fasting for more than 6 or 7 hours. This means their metabolism is actually never getting a rest.
:) that was exactly my reaction when you said you were going to talk about autophagy
Did the study address the compliance and perceived effort in keeping the given eating pattern and quantities? You say 40% said that they will keep TRE after the study. But how many said the same about calorie restriction? Because I think this is the main point (which I rarely see addressed): of course you have to cut calories, but you have to do it with a bearable sacrifice, otherwise it's yo-yo all over the place. I claim that it's much easier to fast than to eat half-sized meals. I think it's telling that researchers suspect people on TRE ate even less than prescribed. To me, that's plain obvious and perfectly in line with my experience: I only managed to lose weight once I started skipping some meals. OTOH, when i was just calorie restricting... I can still remember the pain of those months.
Fasting of skipping breakfast or other meals helps reduce overall calories anyway.
Certainly enhances Ketosis.
I am just never hungry when fasting. I eat and Im done. When not time restricted i eat eat eat.
Please talk about fasting effect on cancer, many have reported healing from cancer after long term fasting.
So maybe 14:10 would be just as good as 16:8? The 16:8 is just randomly defined probably. Maybe it's even enough to just not eat after (early) dinner.
What you eat is as important as when you eat… could be even more important…
I love these videos. However I have a question I wonder if you could clear up - is weight gain a symptom of obesity/metabolic disorder, or the cause of it?
Most excellent video… again. Thank you
I did actually a 20/4 diet for years back about 10-15 years ago, at least 75% of the time, but I was also doing a low-carb high-SFA diet. While it helped me keep my weight mostly in check, I don't think it made up for what I believe was a disease-promoting diet.
Lately I've gotten more interested in TRE and specifically the early/circadian-based type. For the last few months I was able to get my eating window to 10-12 hours, but in the last week I've managed to push that down to 6. I don't think I'll go lower than that.
I've also been reading a new book that just came out about fasting called The Oldest Cure in the World. It's written by a journalist, and while it has some questionable claims about the healthiest diet being a no oil/sugar/salt 100% plant-based diet, I'm interested in what he has to say about the current science around fasting (he's not gone into the nutrition science at all, leaving that to others). At least half the book, though, is about the history of fasting being used from antiquity to the present, which is certainly interesting, but it's not scientific, just lots of interesting anecdotes. Next in my list of reading is The Circadian Code by Sachin Panda.
Actually, I don't know if this is something up your alley, but if there are books that you think are good about nutrition that are geared to the layman, I'd love to hear any recommendations. The two books that I have but have only read part of one which I think may be reasonably tight in terms of their science are The Truth About Food by David Katz, and Eat, Drink, and Be Healthy by Walter Willet.
Anyway, thanks for this timely post, and as you can tell, I'd be very interested in hearing more deep dives into the science of fasting, specifically anything in relation to heart disease.
Perhaps in a future video you can address eating a day's allowance of calories in several, such as 6 small meals that are made up of different foods and types of foods (diverse) in order to avoid blood glucose "spikes" and high insulin versus 1 or 2 meals similar to fasting but having to combine fats, proteins, carbs in those 1 to 2 meals and likely increased chance of glucose/insulin "spikes" and likely long-term effects of each method of eating for most people.
Isn't this called Time Restricted Eating not Intermittent Fasting?
I would like a video on fastig effects on cancer, Alzheimer's and heart disease
I loved 18/6 and kept on it for 6 months. Very successful for weight loss but I had very little social life. It's highly restrictive in that respect.
Why? Just ignore it when you are meeting friends and get back to it the next day. It is not like you lose all your gains just because you do 12/12 one day lol.
@@Antonio_Serdar I started lifting weights so moved on to something new. I like the challenge of something new
I've started 18:6 - wanted to try 20:4, but that window seems a bit too small. I started by eating earlier in the day, but I noticed that I can't keep that up. In the evenings, I lose to my cravings. During the day, it's much easier to think "I'll eat in a few hours, it's fine". So I have shifted to only having dinner and maybe a snack during a 6 hour evening window, because I can actually psychologically manage it. Very important, I'd say. And I have already lost some weight. Jury's out about its significants cause weight changes moment to moment, but I'm hopeful.
I found out that intermitent fasting AND low carb -> more fiber & healthy fat is easier Wich means a long term life style change is easier, as I didn't have carvings I had when i tried intermittent fasting with no diet change (normal carb).
What about insuline resistance (or achieving higher insuine resistance with intermittent fasting) ?
with a 16:8 fasting the body produces ketogene that uses fat as fuel instead of carbs, according to Keto diet ? Ketogene is easy to measure.
I always look forward to these for a fact-based, clear-eyed analysis.
Most people who are social are going to eat late in the day. I would rank that time for social interaction FAR above whatever benefit one may get from having an eating window early in the day.
I have heard some UA-camrs state that human growth hormones are more prevalant when fasting. Are you able to find studies that either support or reject this?