How To Use Fasting The Right Way To Help You With Your Goals | Mind Pump 2190
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- Опубліковано 27 лип 2024
- 00:00 Intro
01:04 Defining what is fasting.
04:05 The history of fasting.
05:23 The guy’s personal experiences with fasting.
13:20 Why fasting became popular.
15:50 Don’t do it for fat or weight loss.
23:08 Do it for detachment reasons.
25:13 Short fasts vs. long fasts.
29:30 How to prepare for a fast.
34:30 How to get out of a fast.
37:40 Should I work out during a fast?
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I'm a huge fan of intermittent fasting, I train fasted, been doing this over a decade now. For me it's a lifestyle and the mental clarity. No muscle ever lost. If anything I'm still hitting PR's 💪 - thanks for doing this episode and not bashing fasting like so many who don't understand it's benefits do. 🥰
I just eat once a day. I hate labelling things because if I was hungry outside of my meal hours I'd certainly eat. I'm so accustomed to this habit that working out "fasted" does not feel any different to me than earlier in my life when I ate 3 times a day. Probably the most convenient thing is never having to worry about digestion!!! Also, preparing/worrying about food just once a day is a huge bonus. Just that alone is the reason I could never go back to eating 3 times a day!!
@@evec2022 Omad is great, fasting is great, even 16:8 is great.
I've been on a wild journey of 8 years trying all kinds of fad diets causing many instances of yo-yo weigh-ins. Best i've lost was 10lbs until i found these guys. Been following a lot of their advice regarding calorie counting and managing deficits. I'm finally getting results that i have been searching for so long. To date i've lost 33lbs in 2 months and have been eating pretty well. My relationship with food is better than ever. You guys are a godsend. Thank you for all that youre doing for the people struggling with their weight/fatloss journey.
Muscle gain is the healthiest thing, congrats for your progress!
I have been fasting for 6 years and so many people think it’s starving yourself but it’s for my sleep and mental health. So happy you are going out this!
My fasting routine is working very well for me. Basically I stay in a slight surplus through the week, except for 1 day a week I do a 36 hour fast. I will do regular lifting on any day I can, except the fasting day is my walking day and I generally get at least an hour but usually closer to 2 hours of walking. This puts my week in an overall slight deficit by about 1200-1500 calories, but each regular day I have plenty to work with.
I'm not trying to lose weight, but maintain or gain muscle while reducing my body fat percentage.
I haven't been able to find any studies that do a protocol like this, and would be really interested if anyone has seen one.
Seriously, this is the only full fledged health & fitness podcast that covers all aspects of being healthy & fit inside out. Thank you for all you do
MP team.
I skip breakfast 80-90% of my mournings to make calorie space for larger and more satisfying meals and snacks during the day. I also train in the morning and always train fasted, maybe suboptimal, but I feel great and works well for me.
I lost 30lbs from fasting, resistance training and running. The main reason for my weight loss was the fasting. I look so much better and have kept most of the weight off
I’ve been doing carnivore and intermittent fasting for a while. Definitely changed the game!
Love how much quality content y’all put out. Thanks for changing lives 🙏🏼
Love these master classes! I didn’t know much about fasting and learned a lot! Thank you for such good content!!❤
Mind Pump is a top flight academy of health and nutrition wealth. Literally my secret weapon . Thanks for bringing this master class content guys! I’ve learned so much since discovering you! Am now a Mind Pump junkie 💪😂💪
Mind Pump is the #1 health and fitness podcast in the world, hands down!
Top quality! I love it! I want to share my experience with fasting. I'm Christian and I've done fasting for faith reason and I can say they are the better fasting I've done in my last, when I tried fasting for health and fitness reason I felt so bad, my workouts where bad, low energy, no the same intensity so I stay away from it when it's relate to fitness and performance.
Great Episode definitely learned a lot. I’ve been doing pretty well with my fasting journey over the past 5 months
Thanks so much for this master class guys! You helped clear up a lot of questions for me!
Appreciate you guys to being always expanding the fitness related topics to another areas of general life. It opens the fitness space to general public, showing fitness is not a culture: is ( or should be ) part of everybody lifestyle.
When you look around to see if these guys have cameras set up watching you. I’ve been looking in to fasting and the benefits that are posted everywhere. But I’ve always had that voice in my head saying I’d lose more muscle than what it’s worth. Great show guys. Thanks for all of the great info that y’all provide the fitness world!! MUCH LOVE AND RESPECT!!! 👍🏽💪🏽👊🏽
I’ve lost a lot of weight and got way stronger the past couple years and still going in the right direction by fasting almost on accident. When I first started to count calories to stay in a calorie deficit, my whole philosophy was that I wouldn’t eat out of boredom, I only ate when I was actually hungry and sometimes I would go long times without eating just because I wasn’t hungry and that would keep me in a calorie deficit and it still does easily. It basically just turned into me being able to eat whatever I wanted when I did eat cuz I would just eat until I was full and somehow I never “binged” or anything so I always stayed in a deficit. I understand why this wouldn’t be good for fat loss for a lot of people, but it did work for me. Making sure I got my protein and never missing workouts helped too tremendously.
I love these Masterclass episodes
Interesting how much you guys understand eating disorder triggers. It's good to hear male strength training gurus respect the issues so many people struggle with. 🎉
So helpful, appreciate all of the insight!! Thanks for making it easy to understand.
So glad!
Awesome episode. I tried fasting for weight loss and it definitely leads to binge eating. I still do a 36 hour fast once or twice a week, but it’s not for weight loss anymore. Those days I have no time between work, kids appointments/therapies/sports to prepare food and I don’t want to eat out. Its honestly most for a cost effective reason. Fasting the 1-2 days/week has helped me not have to spend as much money on food during the week and allows me to be able to afford better food for the days I don’t fast. 😅
My focus is gaining muscle now that I met my weight goal. I am looking forward to our schedule getting less hectic in the next few weeks and seeing if going without fasting helps my gains. 😊
Thanks for all you do!
Great episode. Thank you for getting to the heart behind fasting. I appreciate your respect of the history and validity of this practice. I am walking away with valuable insights and a more balanced perspective.
Awesome episode, love the different views.
Great explanation. Former faster and everything you said was spot on
Love the content boys. Keep it up!!
Love this episode, definitely saving this for another listen after a couple months!
Please do!
Dry fast is done by us Muslims during Ramadan time … I love the clarity it brings me, the discipline and the closer it brings me to my faith but the braking of fast is what I am not looking forward too since it is sort of late for me for I don’t eat past 6:30pm…. But I always look forward to this
Fascinating podcast! I’ve been doing water fasts for 24hrs every Monday for what I now know is the wrong reason… time to fix my actual caloric intake!
I loved this episode 🙇🏻♀️💕
Corrective and band exercises can be useful even when fasting. So no wasted time since will still help your life when out of the fast too.
I have actually never tried fasting, even though it's so trendy. I appreciate the Mind Pump masterclass on how it can be a useful tool! 🌟
Interesting points for us to “chew” on. Thanks for sharing!
Thanks for all the great insight. I really want to turn that curve to be a muscle mommy at 52. For a while I was doing a 16/8 fasting. Now it’s 12-16 fasting depending on what my body tells me.
I’ve personally found it easier to count my calories across a full week rather than every day. This allows for heavier days, as well as lighter ones where my appetite is lower. I just make sure I’m hitting a minimum protein target each day.
There was a time when I did a 24hr fast once each week as a mental exercise and moved some of those calories to other days.
Like I said, I find that easier but can see where others would think it’s a lot of extra work. Worth sharing for those who might be interested though!
Fasting was great for me mood wise, it helped me realize how much my mood was swung by food. Taking that away really sets the tone for the day, it gets easier as time goes on. I did a 16 hour fast with 8 hours of eating for a few months. And it worked tremendously
When I fast I don’t crave food, my hunger for knowledge is always filled by listening to Mind Pump😉
I like that
I'm going to run for President !! and make it mandatory to listen to MP daily 😎
As an emotional binge eater, fasting helped me identify what real hunger feels like. It is a process of learning your correct signals then following what works for you as an individual. But I love I feel fasted, and will continue for the hopes of longevity, and to reduce risk of cancer recurrence. I have dropped some fat in this process, but that isn’t the primary goal
Solid advice as usual, thanks fellas!
Fasting has unbelievable health benefits mentally and physically. The healthier you are the easier it is to lose fat and build muscle. Fasting improves metabolism and metabolic health.
As for muscle loss, it's very minimal, I've fasted for 25 days and lost minimal muscle, yet when I returned to weight training and eating in a calorie surplus I was like a sponge and gained muscle so easy which lasted months.
Why would the body dump all its muscle if it thinks you need that muscle to get food. The body is smart and your energy is awesome, its not going to make you weaker. I found the opposite, you become the best version of yourself almost superhuman. ❤
Sunday "sermon " of the Mind pump world time ❤😅
I must be synced in real life to your episode drops lol I just started a bone broth fast today! I'll go 48 hrs and then start reintroducing foods back into my diet. I noticed for the passed 2 weeks I've been more bloated and gasy then normal so it's important to me to figure out what is upsetting my digestion. Im also taking a week off from working out and incorporating prime pro into my morning mobility 😊
I found at one time that restricting my food using time based fasting was helpful, but I had a problem in dialing in my overall nutrition doing that. My diet is more frequent but less each meal now, and I am more fueled and able to exercise more now. To each their own response to their own inputs.
Starting Anabolic this week!
Nice!
Doing OMAD twice a week, keeps your calories in check and you can binge or save the calories for a special occasion.
Hope you won your weekend Mind Pump fam! It’s time for new Mind Pump! Let’s get it! 💪🏻
Great Information guys! I'm on a lifestyle journey to be a better me. September I did a fast from social media. I was surprised that I made it through the whole 30 days. Now I don't get on social media as much as I use to.
That is awesome!
I love to eat! There was a point where I was eating everything in sight and I had to do something about it. Fasting helped with reducing cravings and eating less food. What complimented that was a calorie deficit and some weight loss. I like to use fruit or even kreatures ot habit to break my fast.
I wish my phone just automatically played the new videos every time y’all drop them 😂🖤
Just like Sal said Muslims fast a month yearly, and before the month come we start preparing for it, mentally setting goals, religious goals and so on...
so great point about how to prepare for it
Ive been fasting 30 days every January for past few yrs, stopped that now, lose too much muscle after 7 days, multiple 3-5 day fasts a month over a 12 week cutting phase seems best way to retain muscle and also get the other benefits you get diminishing returns when you go too long
What would be your guys's recommendation for a budget home gym. Like things you couldn't go without
About to start powerlift on Monday can’t wait!
@aidennichter1327 Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!
Thank you guys!
I used fasting as a tool to heal my relationship with food.I did many things wrong, but it let me heal after losing my gall bladder. Might not have been the best method but I'm now not fasting and have kept off 50lbs after 2 years.
I use fasting to compliment weight loss. Taking caloric need at a weekly level and then allowing more food on non fast days, fasting 36hours once a week to overall lose 1kg per week. Primary benefit I see is insulin sensitivity and the after affects of improving nutrient partitioning(more nutrients to muscle). I do very little cardio (walk the dog) and weight train 4/5 days per week. Seen some great muscle gains in the last 4 months along with losing 20ish KG, still 5ish to go before maintaining but I'll still keep up the fasting up. Like micro micro bulk/cut diet if I keep the same principle of having a weekly caloric maintenance. Stats 6'1 95kg currently
I think I use fasting wrong it leads to binging for me. Hope this awesome episode helps!
I think its mental thing for you
My favorite use of a 3 day fast is to reset my gut.
I often find foods that start to disagree with me like garlic, onions, and peanuts.
If I feed myself those foods after a long fast, bacteria that likes those grow in my gut and greatly reduce problems I have with those foods.
I never break a fast with broth or something simple. If I do, I'll be regretting it until the next fast.
Love this master class. Question, so is “bloated” normal, or is that a sign that something is wrong or overeating?
Fasting CAN BE a tool for weight loss.
For many people it's the regimented restriction that works when all else has failed.
Can you guys talk about the gut and how it’s like a brain and controls or manipulates the body I think that would help people a lot especially when it comes to fasting
I am on warrior diet for year
I eat night 2 chicken breast 5 whole egg 2 scoop whey and psymillem husk in one meal
I know I might be an outlier when y'all were talking about how hard it is to eat all your protein intake in a span of 4 hours, but I do that everyday with my 1 lb of 80% 20% fat grass fed ground beef, 6 eggs, & 1 scoop of isopure unflavored stripped down protein powder. Just incase if anyone needed some guidance in order to do that easily without much thought.
Gina try my first fast tomorrow
I fast a few times out the week so I can have control over snacking and to get back on track from sub-staining from sugar
I loved fasting when I did it but I did it for the wrong reasons. Definitely wish I did it for the right reasons. I lost 40lbs and looked great. But didn't deal with my food issues
Big fan of the Master Class series. I've tried intermittent fasting and had decent success when macros were properly tracked. Now, I don't think there's any magic in IF, as they guys mentioned, it was really more of a convenience thing. I just spread 3 or 4 high protein meals through my window. I also didn't do it every day, probably around 3 to 4 days a week at most. All said and done, I didn't hate it, but also don't think it's some magic potion.
If working out is part of your daily routine, why would you avoid it on a 24h fast?
like Sal said, he wouldn’t avoid it but anything over 24 hours you probably wouldn’t have fuel
Better sleep on an empty stomach, and the heart, brain and the digestive system can work effectively!
Have you guys talked with Cole Robinson from Snake Diet? I think you all could learn form each other. Also I think that would be a great episode! Super controversial too lol
33:26 exactly 👏
Any tips/exercises to get over pronator syndrome? It's causing me no end of issues, can curl fine, do chin ups etc but as soon as i pronate my wrist and try to do a hammer curl/reverse curl it's agony
One thing I noticed while fasting is improved sleep quality.. cravings degraded my discipline and overall it was pain in the ass...
My conclusion from IF is-- stop eating few hours prior going to bed and thats it..
How do you I/F (16/8 schedule) only eating around dinner but work out early AM, how do you handle protein intake after a workout? Or should I readjust my one meal a day in the morning after my workout?
You have to get clear on why you’re doing the fasting first of course but if you’re struggling with energy, or protein intake for instance consider adjusting your schedule
What about bone broth fasting. Like 24 hours 2-3 cups of bone broth
I can never figure out how to line up my fast window with a workout window, cause I workout first thing in the morning.
I wish they would talk about 16:8
At 1:43 what's that
I've done the 16-8 If and always get leaner, but I have that thought in the back of my mind "am I missing out on protein synthesis from not eating protein 1st thing in the morning"
On the negative side, I would give myself permission to eat whatever I want as a reward for fasting instead of eating healthy meals during my eating window🤦
38:26 ...unless someone is emaciated, a person has definitely enough fuel for a workout, namely bodyfat. It can be that they are not fat adapted enough to enjoy movement, but they can move for sure. That said, fully agreed, fasting days are best spent walking.
I am doing a bikini comp in about 3 weeks but I’m having gut health issues. Do you think it’s safe to do a 24 hr fast in prep or that it’ll help my digestion?
So many people about to start a fast! 😂
Have you encountered the products that convert carbs into fiber? I have a few clients asking about using them. I don’t know much about them but to me it’s another thing to use and not change what we’re eating or exercise and hoping to lose weight. A new product called Transform by Tranont has released (I believe it’s a MLM?). They’re saying they have 10 years of research showing its benefits. Just wondering if you have any information on these products. Thanks.
8 - 10 hour window works well imo. 16/8. 14/10.
Not 4 hours.
Thanks
I'm super confused by protein. Everytime I hear the guys talking about protein they say how hard it is to over eat protein. I'm constantly going above 1g per pound. I'm 160lbs and ate 240g yesterday and did it clean. I feel like maybe I'm not tracking properly or something. What am I missing here?
39:09 Oh, no! I can't fast from electonics. How would I listen to Mind Pump, then?😂
You failed to discuss fasting effects on insulin. It reduces insulin spikes throughout the day
Exactlyyy! Fasting wasn't aimed for fat loss. Fat loss is just a bonus of Fasting. Fasting is aimed to cure metabolic disease. So less inflammation, stable blood sugar, balanced hormone levels, a healthier relationship with your mind to foods and so much more.💕
@@ladysophrosynefasting cures nothing. It’s simply a way to restrict calories. Literally the mainstream scientific nutrition literature is in agreement on that
Insulin spikes don’t matter.
@@brennand933it doesn’t matter in a person without insulin resistance, but a huge portion of the population has insulin resistance. The majority of people wanting to lose weight need to fix there high insulin.
@@mramerica4749 You fix high insulin by reducing caloric consumption. If fasting allows someone to do that, then great. but it’s not the fasting itself that’s working, it’s the reduction of calories.
Get cole Robinson on
Maps anabolic 😁
Always known of the benefits BUT ITS SO HARD TO DO. The mind is willing but the flesh is weak!
In my philosophical point of view ones diet is how you eat, and fasting is how you dont eat. Everyone fasts. The moment you stop eating you begin fasting. Its not do you do it or do you not. Its what does your diet look like and how do you fast. How long do you go between meals. Some call it an eating protocol. Body builders seem to push 6 meals a day others the old school 3 meals then you get into OMAD you eat for 20-30 minutes then you fast til the next one meal. And fasting is only a “thing” these days because food is so easy to get. Before fasting wasnt someone one wanted they called it hunger. They only had food for one or two meals a day before they captured their next meal!
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Sponsored by today's program: MAPs FAST 😂
Lol
Do you have an plan built for police, fire, and corrections and EMS?
Don’t tell Kinobdy lol I’d love to see that debate
Here is tip, for those in a certain time of your life, if you are accustomed to a little fasting it helps that colonoscopy prep go smoother. HA
Might want to look into the Muslims fast you never hear about. Fast every Monday and Thursday year round. Sunrise to sundown. You will see miracles.
Fasting has more to do with mindset and spirituality than diet and loosing weight.
Eat dinner by 6pm-9pm depending on how you hate yourself. Skip breakfast, eat lunch. Voila, fasting. 😅 Also, if you keep your food proportions the same, you reduce your calorie intake by 1/3 because you skipped a meal.
I just think people have become to fast an loose with the term fasting. People brag about skipping lunch like it's some crazy health hack. The idea of fasting was next meant to a short term thing, it was always meant to be a long-term multiple days of no food minimum.
Boom