Intermittent Fasting: Holy Grail or Fail?
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- Опубліковано 27 вер 2024
- A look at studies on how it affects growth hormones, testosterone, fat loss, muscle gain, and whether or not it's an eating disorder.
- Links and Sources -
/ micthevegan
/ micthevegan
/ micthevegan - @micthevegan
plantspace.org
TIY Tiny House Channel: / @tiytinyityourself7733
Hugh Jackman: www.menshealth....
Jimmy Kimmel 5:2:
healthyceleb.c...
Okinawan Study:
www.ncbi.nlm.n...
Oxidative Stress and IF (25%, 175%): www.ncbi.nlm.n...
Plant-based diet increases telomere length:
www.ornish.com...
High antioxidant consumption associated with low DNA damage:
www.ncbi.nlm.n...
5:2 IF and Flat Calorie Restriction Equal Fat Loss Study:
www.ncbi.nlm.n...
Alternate Day Fasting IF and Restriction Equal Fat Loss Study:
jamanetwork.co...
Ancel Keys Starvation Study: jn.nutrition.or...
Commentary on Refeeding: www.madsciencem...
Amen Ra 1,250 calories a day: www.amentaelite...
Amen Ra on Rothkranz:
• Vegan Strongman Eats O...
Vegan Gains clip: • Video
Plant Physique Anecdote:
www.plantphysi...
BROAD Study Whole Food Vegan Weight Loss:
www.nature.com...
Fasting increases HGH:
www.ncbi.nlm.n...
www.ncbi.nlm.n...
Simnett Nutrition Intermittent Fasting Video: • INTERMITTENT FASTING |...
Injecting Growth hormone didn't increase muscle: www.ncbi.nlm.n...
16:8 Bodybuilder Study:
translational-...
Test Rises on Ramadan: www.qscience.co...
IGF-1 Drops During Fasting:
www.ncbi.nlm.n...
Nutritionfacts.org clip on muscle and IGF-1: • Plant-Based Bodybuilding
BBC IF Trial IGF-1:
www.bbc.com/new...
Animal Protein Raises IGF-1, Vegans Lower Study:
cebp.aacrjourna...
Anecdote of lost period on IF:
www.paleohacks...
Decreased glucose tolerance in IF women only: www.ncbi.nlm.n...
IF Eating Disorder Article Psych Today:
www.psychology...
Healthlines 6 IF methods:
www.healthline...
IF Helps with Eating Disorders Study:
nutritionj.bio...
Brain Autophagy in Short Term Fasting Study:
www.ncbi.nlm.n...
Rodents Pancreatic Cell Regeneration of IF:
www.cell.com/ce...
PubMed Article on Pancreas Regeneration on IF:
www.ncbi.nlm.n...
General Resources:
www.ncbi.nlm.n...
jissn.biomedce...
While I thought I was going to be boring people such a long video, it appears that the main criticism was not covering more aspects of IF! Some things I cut out where how in many cases IF can change eating behavior to prevent overeating, how fasting increases cortisol (the stress hormone), more on autophagy (yes I pronounced it wrong, just glad I didn't make bigger mistakes), and more on defeminization of females during fasting. At the end of the day, it is just one video so I would like to maybe do a follow up some time that covers more of the effects on the brain, the insulin changes, and perhaps a look at whether those 500 calorie days are enough to trigger the effects of fasting. I do think IF can help a lot of people but that the general drift I get from proponents is that it CAN'T have negative effects which is simply not true. Thanks for watching.
Can't take anything you say seriously anymore after the oil video where you cherry pick and ignore studies. Are you doing that here too?
I predict lots of hangry intermittent fasters commenting on this. As you clearly left out the studies conducted by academy of brosciense, that found out that 9 out of 10 participants thought intermittent fasting is much cooler and masculine way of saying that you are on a diet.
Mic intermittent fasting is not about calorie restriction it’s about shortening the window when you eat. The people I know that do it eat the same amount of calories. Your body is forced to utilize and Oxidate fat for energy and be more efficient.
Mic, I appreciate that you can go against vegan bigwigs like Clapper & McDougal & Goldhammer and take a stand that's divisive among vegans, like Unnatural Vegan does all the time. But IMHO you don't need to cover more IF issues but cover *less* in greater depth. You're thin but the main reason people do IF is to lose weight. Pointing out "studies" that IF provides no advantage in weight loss when you eat the same amount of calories as in a non-fasting diet is not helpful because nearly everyone that does intermittent fasting eats less calories than they would otherwise. Which is why most that do IF lose weight.
I have arthritis and intermitting fasting is a great tool to have less inflamation and a plant based diet ofcourse, fasting more than 16 hours a day made a big difference instead of twelwe 👍
I fast 18 to 22 hours every day and it helped me with my binge eating, I'm losing weight, my period is still here and I feel great.
Period problems develop when you loose too much weight, that tends to happen to a lot of females dieting for a competition, i don't think it's the IF fault.
yes i try IF and helped me on binge eating in the beggining too, but after a couple of weeks in the window of eating i was like a lion and i ate everything that i could touch! my body understood that at that window it was "allowed" to eat so it became so much worse... now i just listen to my body and whenever it's hangry i eat what i'm craving because really my body knows best. but if it works for you keep on!
Wow! That you say you still get your period should tell you maybe whatever you are doing is not ideally healthy. I just clicked on the video and your comment was at the top. I don't want to watch the video now. I mean why would your period have anything to do with anything..are you starving or a prisoner of war in a shithole country?
do you bleed?
@@zakariafadli4996 in my case years ago after a traumatic accident with tons of surgery and not on purpose fasting...but i was technically fasting cuz i was not eating more than a few mouths of water, needless to say I lost my menstrual cycle for approximately 6 months. The doctor said it was to be expected. Good for me cuz I was bedbound ...and needed round the clock care...tmi, yeah .
Hi Mic, I'm a 90% wholefood Vegan with a bit of junk now and then, the odd vegan pizza or burger, occasional glass of red wine. and usually eat in around a 7 hour window by skipping breakfast. I eat loosely between 1200hrs and 1900hrs. Since I have adopted this style of eating I have dropped around 16 lbs which I have never been able to shift before. I'm 58 and am back to my weight I was in my twenties. My body fat has dropped especially my visceral fat around my gut and organs. The study where you compared the two groups of calorie control diet v intermittent fasting is misleading. The calorie control group eat a specific relatively healthy diet. The intermittent fasting where just told to restrict their eating hours while eating the typical S. A. D diet. Not a fair comparison. Naturally if you believe in any kind of evolution model (I'm open minded on this one) we would not be sitting down to three square meals a day! Surely it make sense to give the whole digestive system some time off. This I believe only begins after a 12 hour fast. Its not about manipulating hormones. Also most spiritual practices adopt some kind of fasting protocol to some degree with affect. But all that to one side, you just feel so much lighter in a fasted state, energy and mood improve as well. I love your videos and always tune in, but think you may be missing a trick here. I'm convinced a wholefood vegan diet combined with some sort of fasting protocol is the way to go. Live lightly, live rightly, go Vegan back to Eden. Love and best wishes. Joe in the UK.
Great comment !
Did you mean 1200 calories and 1900 calories? Or did you mean hours?
Makenzie Harvey
Hi Makenzie, yes thats hours. But this is not a hard and fast rule. I see what the day brings and adjust around it. But absolutely do not beat my self up if life gets in the way. Just relax and go with the flow. If its a special family or friends occasion, I may not restrict my eating hours at all. While on some other days I may not break fast until 1pm and finish eating around 6pm. But I do not restrict my calories ever. I eat until I'm satiated. Again I occasionally check in with chronometer, calories vary between around 1800 upto around 2800 calories a day. Remember 1800 plant based wholefood calories, are much more filling than an animal processed food equivalent amount. Even eating at the top end of that scale, because of fibre or roughage in plant based food. Not all calories are completely assimilated. Anyhow completely agree with Mic, the most important single action is being a wholefood vegan. For yourself, for the planet but most important for me. For our fellow Earthlings the Animals.
Joe O'Brien
I completely agree with everything you said.
Especially the part about calorie difference of wholefoods vs prison, dead food. I can't believe Mic didn't mention this, because that was the best argument against that Vegan Gains video where he brings up the prisoners and their caloric intake.
Overall, this video feels rushed, not objective enough (unlike most of his other vids) and some things were just not mentioned, like the things you wrote about and the fact that its eating 1 hour a day, not one meal a day that Dr. Amon Ra talked about, which is quite a difference, since you can eat a lot of low calorie, high nutritious foods in that 1 hour and have your digestive system work and rest for most of the remaining 23 hours.
Also, many are quick to judge Dr. Amon Ra, but he lives a very calm life where he meditates regularly and in general doesn't stress much and I believe thats the key to his success. Thats very different from some average person who wastes most of their energy stressing out about life.
Joe O'Brien Great comment, I agree 100%.
I cannot believe mic would try to make a comprehensive review of IF without even trying it himself. I get that he is scientifically minded, but he epically fails to mention the major benefits that are proven; IF decreases insulin resistance and decreases markers of inflammation. Those benefits alone are amazing and potentially transformative.
And if we look beyond this reductionist thinking, most people who endure the initial hunger pangs and successfully adopts IF report positive results like the ones you write about.
25% caloric intake isn't fasting. A slow trickle of calories all day totally defeats the effect.
I'm so glad that you understand IF. Some people don't do enough research and then criticize what little they do know. Bravo!
I hope Mic sees this. He needs to read the book called "the complete guide to fasting by Dr Jason fung." He explains real fasting.
@@billd3356 One word: autophagy, look it up people!
@@jolewisskates4173 Yes, and look up the correct pronunciation too. It's not auto FAGE y.
@@billd3356 ahahahahahahahahahahahahah en.wikipedia.org/wiki/Autophagy hahahahahahahahahah
I work a second job in the evenings so eat dinner at 4 pm. I run in the mornings before I break my fast with a huge smoothie at work at 9 am. Didn't realize I was fasting 17 eating 7 hours until I watched this vid. I eat around 3000 vegan whole food calories per day. Works great for me.
I've been doing IF for about 3-4 weeks now, no exercise and no change in diet although I have stopped eating junk food for the most part. I was at a weight of 144 and have now dropped to 134 (just weighed myself this morning). I was so excited when I got to see the 130s becuase I have never lost this much weight in the last 19 years I have lived. And No, I don't feel like I am starving myself. If anything I have begun to appreciate my body much more and have become more confident in myself. I could only imagine if I did start exercising how many more benefits I would achieve.
Did you feel drop in testosterone when you start intermittent fasting?
I do experience an energy boost if I skip breakfast... Its helping me drink less coffee... and therefore, sleep better....
I started doing IF like two months ago. At first 16:8 and then going slowly down to 20:4. I get all my calories in in that time, hit my nutrients. And I workout fasted. In general I feel better. Even if you said it didn't make a change I would still do it because it takes so much off my mind, for example:
I don't have to prepare my food all the time. It gives me more time.
I eat after work and my workout and I don't feel the "concentration low" after a big lunch. So I have more concentration during work.
Also I eat normally. I get all my Makros and food in those 4 hours. On the weekend I spread it a bit. And it helps me not to snack all the time or eat because I'm bored. I drink water then which usually is the solution for that: I was thirty not hungry.
I think it's more stressful to prepare so much food during the week and keep thinking about food. I don't want it to "eat up" (ha see what I did here?) my time as it did before. I constantly had to think about what to do next. I'm a lot less stressed about that now.
Also I didn't loose my period. And I think if you don't eat the adequate amount of calories you will. But you should eat normally. But just in a smaller time frame. And I saw videos with studies that said IF was good. The channel "Fledge Fitness" for example has them there.
Anyways this turned into a long text. I love your videos. But I was a bit disappointed by this one. IF can have many benefits in my eyes. I think to eat constantly every 3 to 4 hours is not really the key. Of course it all comes down to lower your calories to lose weight but I think IF really helps to feel the difference if you're hungry or not. Also you are not "starving" if you don't eat for a day or a few hours. It's not a starving pattern 😧
steffithevegan I totally agree.. I love IF
I am doing 20:4 for a year now. I see same benefits. I am not an expert, but from what I know it helps keep insulin low, which promotes using fat as an energy source. No adverse effects for me (yet) while I gained on convenience+efficiency.
Thanks for sharing your story. I have only been doing IT for a few days, and I agree, it is becoming liberating to not be constantly thinking/planning/cooking food. And I feel like my meals are more satisfying, and like you said, I'm not wanting to snack out of boredom.
Agreed! Very good answer.
I started IF without knowing it. During summer it was too hot for me - i had no appetite. So i ate in the evening when it was colder and my appetite came back. Weekdays i never eat breakfast, so my meal at the evening was the only one for the day. I also ate no snacks and just drank water.
After some days i felt better, more focused, less tired during the day.
My benefits:
- no need to worry about the next meal-preparation-> saving time
- more focused, less tired, less nervous
- i appreciate my "one" meal. I rarely waste food, now.
- i eat better => that one meal the day has to be nutritious, it can't be fast food / junk food or i lack the energy for my work the next day.
- my willpower improved
- my digestion got better and i almost need no toilet paper anymore ( a big benefit!^^)
- no "need" to eat snacks (chips, chocolate...)
- less illness (could be luck)
- saving money
But i also have every now and then a day, where i eat more meals. Usually on the weekend, when i meet friends/family. The good thing is, i have no problem to switch back to IF after that. I don't miss this "eat every 3-4 hours a meal (with lots of added sugar!) or you will starve to death!!!" - routine :D
To be honest: Eating every few hours is "unnatural" to me since i was a kid. I wanted to eat, when i was hungry and not when "it was TIME". But with the years i adapted to it and never thought about it again, till now :)
I don't feel like i'm starving when i do 16/8 IF. In fact it comes pretty naturally. Who said we are supposed to eat over a longer window than 8h? So I dont dig the starvation analogies and conclusions. Neither does lumping 16/8 IF and alternate day IF under the same umbrella make much sense. Mic you should try it before making videos, its not a big undertaking.
muminka Same. I could just not eat for a day or two and if somebody didnt tell me, I would not even notice. Ive always looked at it as a chore.
I thought it was weird how alternate day IF still has 500cal or 25% on fasted days. You either eat or don't eat.
muminka I usually start eating around brunch. Like 11ish.
and before fasting turns into starvation it takes weeks for a normal weight person, people are so scared to starve despite having so much food available and be overweight
Anything but a plant-based diet gets totally attacked by this UA-camr. Hard to be objective when you’re so militantly tied to a certain lifestyle.
Adding my anecdotal story, I have done EXTENDED fasting (days at a time - called the "Snake diet" by some) and have lost 80 lbs! Have maintained for the last 6 months and usually do a 6:8 and feel wonderful.
IF is amazingly easy and makes you feel sooo good! I love the feeling of strength when you've been without food for 24 hours, and you're still able and willing to workout, and then when you eat, how good all the food tastes, like a lot better then it ever can by good cooking and seasoning, and the amount of food in one meal you can eat without even get a caloric surplus, and all the time you conserve by NOT cooking.. I mean, what's not to like? Every test in school I go to in a fasted state for best results, it's like every thought is extra powerful and focus are on maximum level :D
I just love it in every level and I recommend everyone to try it at least one week in life and see how it works out for you :)
Flaggkatten marry me~
Exactly, I couldn't have said it better myself, and believe me I tried!!!!
EXACTLY, SPOT ON! my focus diamond razor sharp when i fast. My secret weapon for studying and exams as well!!
but there's more to it than just focus, you feel light and happy. it helps with discipline. Not to mention the physiological benefits of resting your digestive system. You only have so much energy, if you can allow that to be used for other things other than digestion, it would def go a long way. You have to remember that digesting food also requires energy. Also getting to know your circadian rhythm is also important. There are times when your body would much rather prefer you eat more than others. But all this is just my personal 'experience', logic and opinion. I will leave it to the science heads to prove and/or disprove.As one of the wisest people I know said, we are now on the cusp of the AGE of INFORMATION, we are now entering an age of IMPLEMENTATION. Because of the VAST reservoir of information available to us, people can in most cases prove their somewhat biased (whether consciously or subconsciously) beliefs. Therefore, it is now important we listen to people who APPLIED the information rather than people who have read it or heard of it. Better YET use wisdom and APPLY the information.
@@DestroyerTera simp
I´m an "mostly whole foods" 100% vegan an i found that eating lots and lots of food almost 24/7 was hindering my normal healing of my gut problems.. i has now addet 18/6 IF for about one month an i feel a definite improvment.. my diet at the moment is: green wholefoods smoothie at noon and coked wholefoods meal at 5:30pm, and the weekend is a litle more flexibel.. other benifits is: after 4 days i noticed i better liked the "slim feeling" of not beeing STUFED all the time (i actuality felt like my stomach was shrinking) and it reset my taste buds (anything tastes better when hungry, before i did not like whole grains now i LOVE them..)
Info: i was 130kg at Newyear when i went 100% vegan and only droped 10kg in 9-10 months i lost about the same in one month with IF and it made me want high fiber, high water and nutrient dense foods an now i feel i´m on the track to become healthy..
I also feel i sounds logical that the body burns body fat when other energy is not available (that why it stores it) and i the hours you don´t has high insulin spikes you store less new fat..
Kind Regards from Denmark
I IF during the week. I'm no doctor but the fast amount of looking into I've done it just makes sense to me that I want to give my body enough time to use the calories I ate. I don't calorie restrict I eat my full days calories in an 8 hour span. It hasn't lead me to skip any womanly monthly things and I'm not trying to get pregnant so I don't have an issue there. I do it to help cut stored fat. I've had a positive experience doing it. I don't always hold to it on the weekends bc of social brunching but I haven't felt it harm me in any way. Just sharing my experience
thanks for sharing, I get so tired that people seem to look up only the videos that confirm what they allready believed about something, makes it hard to have any constructive discussion in comment-sections
It works for me, I stopped binging and I'm recovering from depression
The way I do is simply skipping breakfast so I have my first meal at noon. I don't restrict btw. I feel like it made me more spiritual and I have more appreciation for food.
Intermittent fasting is great for oral health too.
How so? Just curious
I suppose it's about the fact that when you're fasting, you're starving all the bacteria in your mouth.
Not as important for people who brush teeth and rinse mouth after every meal, snack etc. But if you don't clean your mouth after every snack, well, restricting said snacks to a few hours a day helps to keep those bacteria under control.
@@Tennouseijin And at the same time you're also starving the protective, good bacteria
@@kierancoles253 Maybe, but keep in mind that bacteria don't easily 'die' from starvation. If you don't provide them with food for this amount of time (say, 16 hours) they won't breed and do other active stuff (like, in case of harmful bacteria, producing acids and toxins), but they will remain passive and inactive.
In case of good bacteria, they'll activate again as soon as you provide them with food again, and that's good enough. Their primary purpose is to aid with digestion and keep bad bacteria in check.
Fasting will not lead to bad bacteria outpopulating good bacteria ;)
A bad diet can.
i just eat when im hungry. as long as it's vegan and tastes good, fuck it ;)
Scyn bear
Vegan junk foods can do harm i agree with you, but regular junk food with animal products do more harm, both of them are bad no doubt about that, but one is more harmfull than the other.
Proby, indeed. Same here.
Scyn bear, which negative health conditions are associated with a plant bases diet*? Also, back up your claims with actual scientific literature.
Scyn bear shut up dumbass vegans have lived up to 100 years why didn't they fucking die
If something is vegan and tastes good, you fuck it? *Rude!
I started intermittent fasting 2 weeks ago and I've lost 4,5kgs... I still eat approx 2100 calories a day and work out at least 3 times a week. I feel amazing... so yeah... my two cents 😋
Lize Pieters So you ate fewer calories and lost weight. Congratulations.
No need to be negative :) I am eating the same amount of calories as I always do, as I said above. Lighten up!
2100 is a lot of calories.
well I'm losing weight so obviously its okay for me :)
8-16 yeah. and thank you :)
I've been doing it for three years. 18 to 24 hours twice a week. Benefits are off the charts. One of several ways I changed my life. I do water only fasts and it's so routine It's become effortless.
I did IF for 1800 months 7 days a week without fail . I lost muscle size and fluid from my body but not much fat . Eventually my metabolism shut down and I was gaining weight only after eating very little food . It was good for the first two months after that my body went into some kind of starvation mode and slowed right down . I now eat whole plant based diet and I’ve lost over 20 kg and I’m at my usual tennager weight of 72 kg from 92 kg in just a few months , I feel good and my doctor took me off my blood pressure meds , I am going to eat a whole plant based diet with as much fruit as possible for the rest of my life . My I add that I sometimes eat 2 kg of fruit per day as well as vegetables and nuts and seeds and I can’t increase in weight and I eat from morning til night . No meat or dairy .
DR Jason Fung has a great book on fasting, you should read it. He has years of research on fasting. Eating often affects our insulin level which in turn makes us gain weight.
He won't. He doesn't care. It doesn't go with his vengan agenda, and he's just pretending to be unbiased. He is very uneducated son the subject and anyone who has actually read a bit on IF, can see it a mile away.
Thanks
That book feels very biased and unnuanced. There are definitly more confusing evidence than that book portrays. Not saying here that fasting is bad, I don't think it is and didn't think that Mic handled enough of the promising/good sides of it. But that book made claims that I could quickly disprove when trying myself and seeing clips about how others have reacted.
@@disco.lemonade truth
I've been doing intermittent fasting for about 7 months and I love it. I fast between 16 and 20 hours per day
Would like to throw my anecdote in. I've tried intermittent fasting in two scenarios:
Scenario 1.) It's the summer. I'm well rested, I get up and squeeze half a lemon into water (this is actually from Derek's channel - Simnet Nutrition), and I get my butt straight to the gym to get some exercise in. Once I'm done, I may take another hour or so before eating, so about a 4-5 hour window max. Big post workout meal. For me, this worked great. I felt agile and able to get out and workout right away without having to worry about digesting breakfast. I felt super energized when I got home to have my post workout meal.
The downside? This was super time consuming because I NEEDED that post workout meal and it had to be of quality. I couldn't just go get a cheap smoothie from a chain. I needed 800-1000+ calories of quality food. It works great for UA-camrs who often promote it and possibly individuals who run their own schedule, work from home, or have nowhere to be until later in the day, but becomes impossible when you have a job or are a full time student, which brings us to scenario 2...
Scenario 2.) It's the fall and that I'm busy again with school again. Which also means I often get crappier sleeps (which I'm sure does not help my blood glucose levels). I will skip breakfast occasionally and go straight to school and fast for again, 5-6 hours until around mid-day. I will sometimes workout before I break the fast, or break and then workout. Either way, I feel awful when I do this. Often like I'm in a fog and unable to focus. Notably, no exercise, and instead a lot of mental tasks (reading, talking, etc). My guess is I'm going into ketosis and this is terrible for cognition.
My conclusion: Intermittent fasting was great for me when I got a good rest and was doing exercise FIRST thing in the morning; however, so far this school term, it has been terrible when I do not get a good sleep, do not exercise in the morning, and have a lot of mental tasks to perform throughout the day. Overall: it's not bad if you have time in the morning to workout and get a good meal in before starting your day, but I found it's terrible to fast, skip working out, and instead do cognitively demanding tasks.
I know what u mean about getting in a good quality meal to break the fast.one thing I do is make overnight oats the night before. It's usually between 7-900 calories. Vegan protein powder, chia, hemp, pb2 comes out to almost 60-70g of protein. Feel great afterwards
I agree with this. I’m only able to do If bc I’m a stay at home mom. There’s no way I could maintain this eating schedule if I was working 12 hour shifts. I think IF is just a trick to cut calories. I’m not sure it’s a cure-all.
You missed the big thing about I F. Autophagy, housecleaning of old tissue is increased. My wife tried every diet out there in the last thirty years and finally gave in and had her stomach stapled at 308 lbs. Over the next year she lost 90 lbs which left her with excess belly skin hanging down almost 12". Over the next year she gained back 30 lbs which made the excess skin even worse. After we switched to a vegan diet for a month she started loosing weight and deflating that spare tire. Then she started I F with a four hour eating window and the weight just seemed to fall off. Now after six months with I F , all that excess skin has pulled back up with only a small over flap. She has lost 60 lbs and I've lost 42 doing 8/16 for seven months.
Six years ago I was diagnosed stage four pancreatic cancer. Iv'e had four surgeries and y 90 glass beads fighting it.
For the first time in six years my CT scan found no new tumors and no growth in existing ones. In the past, every six months each scan found 2 of 3 new ones and existing ones doubled in size. It's amazing how food is better than any modern medicine
since it can kill us it should be able to heal us
I really happy for you two but scientifically speaking it's very simple to explain. Autophagy and fasting already had been debunked. It's not that not eating give you Autophagy it's the calorie deficit and when you are on veganism and 8 or even 4 hour eating window it's screaming calorie deficit which yea gave you Autophagy and losing weight so good job but just acknowledge the facts
I've intermittent fasted since January - only really started seeing results when I calorie counted too. I find being a bit hungry in the morning easy to manage - tends to eaten between 11 and 7. Lost 25 lbs and counting. My lean muscle mass has stayed pretty much the same. I've lost 10% body fat. Recently gone from Vegetarian to Vegan and
How did you know i was wondering about intermittent fasting? Is mind reading one of those vegan superpowers?
Same 😂
so trending, feels like most (vegan) youtubers are doing it
Me too.
yes 😃
short answer: yes, yes it is
I've been IF for about a year & a half. I started doing it to try & control my heartburn. It has helped me to isolate foods that trigger it & generally helped me to eat less. (I've been a life-long stress eater, thanks to my upbringing.) It's evolved into one meal a day because I just feel better when I eat less. I still have days when I eat multiple meals, and those are the days I feel bloated. I make an effort to fast at least 18 hours, but some days I can tell that my body needs to eat sooner. It has really helped me to be in tune with what I eat & when instead of eating just because it was time for a meal.
I have done one meal a day my entire adult life, going on for 20 years. Although, I'm not religious about it, if socially lunch is happening I'll eat. I didn't start it for any health reasons, it's purely that I've never been hungry throughout the day so saw it as a waste of time. I would say you missed a couple of benefits though: 1) Not having to organise your day around eating 2) It's a challenge to over eat on just one meal as you can only fit so much in your stomach in one sitting.
You didnt focus on the right reason for making fast or intermitent fasting. Is not to lose weight or gain mussels: its about to gain health. When you make a fast, you offer relax for your body, allowing your organs, bones and mussels to regenerate, cause digestive process use 80% of body energy and resources that you have.
Fasting is a method that has been done from bygone to preserve health and to recover system. And is obvious that it works.
You didnt pay attention on the real purpose of fasting, Mic.
Everything leads to vegan solutions!!haha....its obvious AF that this is overbiased video.Its like he is afraid that IF will make vegan diet inferior or something.
Two alternative titles for this vid:
1) Holy Grail or Frail?
2) Holy Grail or Holy Crap??
I do the 8-16 fast. It helped me from over eating all the time! But what really helped was going whole plant base food. All those years struggling with my weight. Got rid of the meat and junk food, but mostly the meat! I haven't eaten dairy or eggs for years. The weight just comes off so easy! Thanks for all the great info!BTW, Great job! Love your channel!
I’ve been doing 8/16 for 10 years. I feel good this way, and I’ve adapted to easily perform mentally and physically on no food before noon.
I always thought intermittent fasting was a really good way to give your digestive system a rest so you can properly absorb food. 🤔
It only takes your digestive system about 3 hours to finish digesting food.
You should really do your homework before you make videos like this. IF isn’t necessarily about caloric deficit- It’s about the timing and frequency of eating so as not to spike insulin which in turn allows your body to use up glycogen stores and then move on to fat stores, particularly during the fasted state. Dr Fung has done a lot of research on this. Caloric restriction within the context of IF, does not lower the resting metabolic rate unlike caloric restriction withOUT IF. There is a lot of anecdotal evidence as far as reversing diabetes as well. Cherry picking and using extreme examples isn’t helpful either like Dr amen ra, or whatever his name is.
You are welcome to make a better video. But I wonder if you actually watched the video since I first said it can be calorie restriction OR NOT within many schedules. I then said that we were going to look at IF studies on calorie deficit and also no deficit. The 16:8 bodybuilding study, the one I talked about the most, was not on a deficit. Still lowered testosterone. Also, I then highlighted the 1.6 kg weight loss at no restriction - though it is quite small for 8 weeks.
1.) In non-obese men, an intermittent fasting testosterone study showed that fasting increased LH (luteinizing hormone - a testosterone precursor hormone) up to 67% and overall testosterone 180%.Published in Acta Endocrinolgica, Röjdmark et al [5] found that IF resulted in favorable changes to the pituitary-testicular axis in a group of obese men - basically the link between the brain and testes.
During the study, non-obese volunteers reported a 67% increase in luteinizing hormone - an important precursor hormone to testosterone. More importantly they also reported a massive increase in testosterone of 180% - this was after a relatively short-term, 56-hour fast.
2.) Testosterone is positively correlated with insulin sensitivity.
3.) Intermittent fasting allows your body a daily opportunity to burn excess body fat.
4.) Intermittent fasting increases levels of a hormone called adiponectin.
5.) With just a 24 hour fast, you can elevate your growth hormone levels by up to 2000%.
Not to mention autophagy,better cognitive functions,insulin resistance reverse ,reduced inflammation and oxidative stress and i bet i forget a lot of other things....
I bet your hostile biased stance was triggered by how close IF is with ketosis (ketogenic diet) and somehow you perceive it as a threat.
I dont like dishonesty so i will unsub.
@@ALXD1974 Can you provide a link for the study please, I definitely want to read this one
@@MictheVegan to be fair you do make it sound like it's all bs. which is understandable since you haven't experienced the benefits yourself. Many people react that way about plant based eating including myself. plant based now for 1 1/2 and loving it. to be really able to judge something you have to see for yourself everything else is just theory
@@MictheVegan Dr Sebi Brothers and Sisters..!
ua-cam.com/video/jzVqEfXJHVc/v-deo.html
Us Vegans are Sick! Nature doesn't make Starch! Spinach,Carrots,Garlic.. ect❌ It should grow by itself!
honestly that whole break fast part really did blow my mind. 😂
[11:19] _"…increased GH availability stimulated matrix collagen synthesis in skeletal muscle an tendon, but without any effect upon myofibrillar protein synthesis."_
- Actually, collagen synthesis in skeletal muscle and tendon is much more important than increasing muscle mass, especially as you age. That collagen synthesis will prevent muscle and tendon injury, thus your body will be able to channel protein synthesis to increase your strength rather than repair all the damage caused in your muscles, tendons and ligaments during exercise. This is a rather complex topic, so I recommend having a look at Keith Baar's work, researcher specialised in molecular exercise physiology, head of the Functional Molecular Biology Laboratory at UC Davis.
i don't know about the 5-2 or the alt-day variants, the 16-8 i.f. is NO eating disorder! wow for someone who claims to be neither for or against i.f. you sure spout some negative words about it.
I normally enjoy mic's videos, but I must say that this one was poorly researched and simply biased. The link with eating disorders was clearly his opinion (read prejudice) and therefore pointless. He further compares a calorie restricted diet of healthy food with an IF diet where the subjects could eat anything they wanted. And he misses the major benefits that are scientifically proven; IF decreases insulin resistance and decreases inflammation markers.
Before making such a video he should at least try IF for himself.
Marius FX This is easier for him.
100% true. lol. This guy tries to come across as objective and instead just has this nasty, one-sided, limited-research-presenting view. The amount of research he left out is insane. Also love the way how he will supplement multiple pieces of bad random research to put together a counter argument against a larger, well done study. I came here for information and instead just saw a temper tantrum by a shamelessly veggie-shake promoting quasi researcher.
16-8 really helps my digestion. I get stomach aches if I eat late at night, so having an early dinner then waiting until after morning exercise to eat seems to be really helpful.
I was already eating like this before I ever heard of IF (similar to the 16:8 pattern). I was curious if there were any benefits so many thanks for this video!!
Tristan Devereaux
Me too, breakfast just doesn't appeal to me, I get hungry around 11 and eat around 1230
filtereyeblind
i have heard that before but i'm not really sure how accurate it is or how much healing is involved.
You guys might just be eating late and not letting your dinner/late night snack digest. When you're sleeping or laying down you're body doesn't digest food like it should. Also leading to bad morning breathe.
we the treeple
Yeah, its more than that I think, if I go back to bed without eating, sleep from say 12 to 3 pm ( having eaten last night at 6pm) I still don't want to eat for an hour or two.
I think its some sort of biological response, I've fasted for days before and still don't feel like eating after waking up.
filtereyeblind yeah, I also reacted to that. And how he links IF to eating disorders. Clearly he has som bias here. The most important benefits that are scientifically proven are that IF decreases insulin resistance and that it decreases the markers of inflammation. These are HUGE benefits, with the potential to transform a persons health. I am disappointed with mic after this video, he should at least have tried it to know better what he is talking about.
A quote from BROAD study:
"CONFLICT OF INTEREST
NW is employed by the Royal NZ college of GPs, which is a position funded by Health
Workforce New Zealand. MS and NW report being directors/shareholders in Plant Based
Lifestyles Ltd, which was initiated after the completion of the BROAD study. BD, NW, MS
and PMH report being trustees of the Plant Based New Zealand Health Charitable Trust.
PMH reports he is a trustee on the Tairāwhiti Traditional and Complementary Therapies
Research Charitable Trust (TTCTRT). LW reports being director/shareholder in Two Zesty
Bananas Ltd, which was initiated after the intervention."
To be fair, since you use the interests argument a lot, its good to have it both ways.
Michael Gregor already talks fast lol you really didn’t need to speed that up
Thu Nell Ⓥ I c wat u did ther
Gregor needs to let up on the rice. He's only going to confuse people.
CJ Hikes and Bikes ?
NorVegan Is PSYCHO he never said you should absolutely avoid rice and potatoes at all costs, he just says to take caution. People have become very ill from arsenic poisoning from eating rice.
NorVegan Is PSYCHO He’s not a vegan activist, he’s a nutritionist. Don’t you want to know what the best plant food is so you can avoid eating things you probably wouldn’t want to even if it is vegan?
Not to discredit intermittent fasting but that video with amen ra "vegan eats one meal a day" was part of a scam to sell his program . Vegan gains made a good video on him.
I remember the guy that has the Vegetable Police channel tried 'Almond Raw's diet for a while. It's so obvious that the amount of calories was a lie. He quickly went to 2,000 calories, but it still sucked to eat just once a day.
allencrider yea you can't trust anything on youtube it's getting pretty bad with the amount of fake shit. It's a reminder to question everything and if it's too good to be true it probably is.
A key thing amen ra says is the inclusion of specific nutrients and supplements, this was a key thing you have to include when on his regime, and I don't think it was a scam, just another diet and regime that worked for him based on his own research.
The fact that vegan gains thinks he's a scammer just makes me believe in Amen Ra more.
Well, then Ajit. Do 1,200 calories a day and get back to us in a month, OK?
Thanks Mike!
I tried an 18/6 fast only eating between 2-8 for about a month with the goal to lose some weight. I actually gained 7lbs. My body felt starved and doesn't react well when I don't give it food, I have a slow metabolism to boot so it seemed like my body would just instantly store everything as fat whenever I ate.
On a side note... I've been vegetarian for 3 years and recently went vegan 3 months ago eating predominantly whole foods / Plant based and unfortunately I haven't lost any weight that way either. The enemy for myself seems to be white starch/flour and carbs overall, they're the only thing that bloats me and leaves me feeling fat. I won't stop being vegan but I don't know what the hell else to do.
The longer I live the the more I'm beginning to believe that everyone's body is very very different, because nothing seems to work for me beyond intense frequent exercise.
dude caloric restriction DOESN'T MEAN STARVATION. of course you use common sense and not eat like a 500-700 calories per day!! for men 1300 to 1800 will be enough calories per day and that is NOT starvation my friend!
And, caloric restriction isn't *fasting...*
A lot of people do IF by skipping breakfast and not eating until late in the day but research on circadian rhythms shows that it's better to eat during daylight hours, and eating breakfast does good things for your body in general and sleep quality specifically. So if you're going to do IF it's healthier to eat breakfast and skip dinner (or have early dinner). It just makes more sense to eat your food/energy BEFORE you spend all day using energy.
I typically do intermittent fasting because most of the time I have no appetite. I have to get really hungry in order to eat. I sometimes go almost 24 hours without eating. It only makes me sick as a dog because my blood sugar gets low and I don't drink enough. I don't lose any weight because I sit on my duff watching Mic the Vegan videos all the time. Lol Seriously, keep up the good work, love your videos.
I've been doing 16:8 IF to balance hormones and my cycstic acne cleared up a few weeks after starting
Ashley Foy I struggle with acne and wanted to start IF but I heard it could mess with your hormones and now I'm not sure whether I should do it. Are you still IF, if so is it still helping your skin/hormones?
Do IF and dont eat anything that triggers insulin or that is hard to digest during dinner, or just skip dinner altogether, when you aren't digesting your body is more focused on repairing itself, so you'll get a better recovery through sleep, I've been doing IF for a few weeks too and my acne is almost all gone, also try anti inflammatory diet, like ginger onion garlic turmeric etc, eat many green vegetables and cut out sugar as much as u can and boom your skin will clear up like crazy, acne is just inflammation and hormone imbalance, also get enough vitamins especially vit D vit A vit C, also drink enough water and clean your skin with PH balanced non-soap product once or twice a day, so you remove the dirty stuff without irritating and drying your skin, u can do antibacterial hydrating masks with honey too it works really well
Thanks for summarizing the many studies. I started the 16:8 IF about 2 months ago because I gained 7 lbs when I was dumb enough to take a prescription for my hormones. I got off the Rx but was stuck with the weight gain. I’ve been vegan for 7 years so was shocked by the increase in my weight. I was unable to lose the weight so after several months decided to give IF a try. My midsection is looking leaner, my clothes fit better and I enjoy eating at noon & stopping at 8 pm. I plan to continue indefinitely. I have lost some muscle mass but plan to focus on rebuilding it!
Thanks for the informative vid...
OK so I'm a 67 yo ex bike racer who has gained lots of weight over the years as activity declined and tried quite a few diets to get the weight off including 5:2 calorie restricted IF. I found that it did work quite well for a while and then I found it difficult to maintain, as I became quite food focused on the fasting day (600 kcal). Finally I seemed to start making up for the lack of food by eating quite a bit more on the feed days.
There was one quite considerable benefit of IF though and this was to help me adjust to the feeling of being hungry once again. Initially hunger caused a mild to moderate feeling of panic and discomfort, most likely psychological but significant. After a few weeks of IF and even on the feed days when I was busy and missed a meal, the feeling of hunger became familiar and not perceived to be threatening to my well being. This alone made the IF exercise worthwhile. I have now returned to a "Vegan" diet, which I did as a University student for several years and have shed 12kg in 3 months and feel at least 10 years younger. Quitting alcohol also helps in this regard, oh and I also gave up sugar...
From my perspective I think that there is so much contradictory info out there, especially on the interwebs but even in scientific journals, that it is probably best to use mostly common sense as one's guide. Humans evolved as hunter-gatherers and foragers and it probably makes sense to generally try to eat "real food" as much as possible, which means eat organic if available, wash fruit and veggies thoroughly and avoid factory food. Unfortunately in most places and in the USA especially, animals have now become factory food, which is why I have chosen to avoid eating them. This is less of an issue in Australia, where I now live, for sheep and cattle who still graze but less so for chickens and pigs. I will probably return to eating locally caught ocean fish on occasion once I can see my ribs again. I do miss fish!
Wish me luck...
Well I can testify that IF works for me, two years ago I was diagnosed as prediabetic, high blood pressure(the low level one) and high cholesterol. Along with good diet, taking my meds, my doctor released me from metformin almost 1 year to the date, he didn't release me from high blood pressure and cholesterol meds even though those levels are fine. The only exercise I did was stretching, probably would have released me from those if I had an exercise routine, so it definitely works for those illnesses(for me anyway)
I'd keep the metformin at like 500-1000mg a day even if you don't technically need it, it's basically a wonder drug for anti-aging, apparently, like diabetics on it live longer than normal people off it, despite the diabetes.
I do IF because I have type 1 diabetes and it keeps my blood sugar extremely stable during the period where I don’t eat. If I follow the 6 meals a day thing, that I was recommended when I was diagnosed 20 years ago, my blood sugar is like a roller coaster all day long.
I have a semi-automatic pump system now, which automatically regulates my blood sugar through integrated glucose sensor technology, and it pairs absolutely perfectly with an IF lifestyle. My blood sugar is like a normal healthy person 95% to 100% of the day now. :)
I've noticed no difference. Solution: eat when you're hungry
and eat til you've had enough.
@@CaptainSanchez but what if want to lose weight? Don’t I need to... not eat as much?
@@jayrosario2095 as long as its whole foods plant based, then you can eat as much as til you get full and still lose weight according to research by Dr Greger
and EAT THE RIGHT FOOD. You dont eat Pizza when you are hungry
@@CaptainSanchez Yeah I agree, I eat a lot of rice with veges abd fruits and I am still lean
I can tell you that for me, intermittent fasting caused me to lose 25kg in 2 years with no change in what I ate except for changing the obvious (only eating within a 6-8 hour window).
Fasting is not about building muscle, at all, not the point. It's more of a regenerative therapy that allows the body to take a rest from digesting, which requires a lot of energy, so it can put energy into detoxification. Please look into the effects of fasting on cancer healing as well as renewing other tissues in the body. It's a good idea to give the body a rest from eating - as we are designed. If we lived naturally, without grocery stores and food available at all times, we would be eating a lot less frequently, and definitely not 3 times/day regularly just because it's "time to eat" instead of being hungry. So what is the real eating disorder.
Finally, an evidence based source of information about this topic (explained in layman terms). I love your videos and the comic relief inclusions. Your information has really helped me on my vegan journey and for facts to regurgitate when asked those fun questions asked by non-vegans. I would love to see future videos about muscle growth/bodybuilding topics, as this is where I find a common resistance towards a plant based diet. Even though IGF-1 is linked to cancer growth, short term aesthetics seem to be prioritised. I have watched your videos that cover protein, which have been great, however I am interested to find out more about IGF-1, testosterone and the hidden muscle growing power of plants. Thank you for all of the effort you put into your videos!
Hi, Mic. I do 18/6 fasting. What it has done for me is help me to not snack at night, which fir me is huge!! I eat mostly WFPB with the occasional gardein fishless filet. (I love those things.) My first meal is a salad with veg, fruit, nuts, seeds, a fat (usually ¹/4 of an avocado), flax, hemp hearts, and balsamic. That is usually at between 11:30 a.m. and noon. I stop eating at 5:30 or 6:00. I don't hold myself to strictly 18/6 but I keep it close. I am sleeping better, waking earlier, feeling happier. I have lost about 7 pounds in the 2 months since I began doing this.
Love ypur energy and your videos. Thank you for helping us do better.
When intermittent fasting, you eat no calories at all until your next meal. Much of what was said has nothing to do with intermittent fasting. I fast 22 hours and eat for 2 hours. I've lost about 40 lbs, my blood pressure is normal, my cholesterol it's normal, I sleep better and I am never hungry during my fast.
I also would like to note that I have more energy and focus when working out during a fast then I do working out a couple of hours after eating.
I occasionally will eat breakfast and then wait 12 hours and eat dinner. I get the same benefits as eating one time a day, but I prefer eating one time a day for the Simplicity of it. I eat about the same amount of calories in the two meals as I would the one.
I have been a vegan for over five years and a vegetarian for more than 30.
Even though I try my best (I really do try my best) to eat a plant based whole food diet for last 5 years, my binge eating disorder keeps me from adhering enough to lose weight. I started OMAD 5 days ago and so far so good - 5 days, 5 pounds. During my one hour meal, I made it an unbreakable rule that I first eat 100% whole food plant based for nutrition first - Appetizer like hummus and veg sticks, (3) fruits/berries, large salad, bowl of beans or bean chili with mushrooms and onions, oatmeal with flax, handful of nuts. I have found that I am then too stuffed to then overeat (but I still have some) on junk like dark chocolate, cereal, crackers, cookies, PB&J sandwich, popcorn etc (But I do allow myself a few which so far is all I want because I am so full already). Also, have dropped my high calorie mocha coffee habit and just drink it black with one stevia. I may have found something that works for me other than weight reduction surgery or intense psychotherapy?
What is with your link between eating disorder and IF??? Is this your prejudice or do you base that on some studies?
And you are missing the point regarding weight loss here. What studies show is that prolonging the daily fast leads to decreased intake of calories, which, unsurprisingly, leads to weigth loss. Did you honestly think that doing IF without decreasing the calories would lead to weight loss?
Another benefit of IF is that it helps stabilize blood sugar levels. And the biggest benefit in my book, it decreases the markers of inflammation.
I have fasted for 24 hours a lot over the last 3 months. First once in 4 weeks than 2 times in four weeks. Now I'm considering doing it once a week. I am Diabetic and have found it hard to lose weight, but every fast I feel so much better and energized. I also noticed a lot more weight loss around problem areas (Like my Waste line) and more muscle definition. I have been vegetarian for about 18 months and mostly Vegan for about 6 months. I did not really see a loss of, or redistribution of weight until intermittent Fasting. For myself I think it kick started the fat burning process. I also think that because it was only for 24 hours, my body did not have a chance to turn down my metabolism. Enabling to burn calories for a time at the same rate without consumption. Hey it works for me. That's all i can say.
I do like your Video's. I also like the facts and studies you point to. Thanks!
Hi Mic can you do a video on : "But plants tho......."
You would do this topic perfect justice! Thanks
16:8 has drastically improved my overall health, and hormone levels. It's helped with my insulin resistance greatly, which made my doctor super happy. I eat breakfast at 11am, and dinner around 6.30 at night, and don't snack at night at all,unless it's a holiday or something.(got to have indulgences sometimes) It gives me an approximate daily 16 hour break in eating.
I tried the one meal a day for awhile, but the stress put undue pressure on my system and sent my hormones off balance.
I've never tried every other day fasting. I didn't want to test that much stress on my system.
16:8 was perfect for me to control my weight, get rid of insomnia and other symptoms I've had for years from hormonal issues.
Apparently caloric restriction is terrible for weight loss while slowing metabolism down, in contrast to total fasting (nothing but water) which increases your metabolism. Dr. Jason Fung has some amazing lectures on this.
Tell all the obese contestant from The Biggest Loser... 97% of them obese again.
I've fasted for 48 hours. I felt amazing I think mainly because I was in ketosis. I felt clear if that makes since
Best benefit, it keeps you more disciplined, restrict to two meals and not snack if you have eaten right.
I've lost 75 pounds using intermittent fasting and it is not an eating disorder. My lifelong asthma is gone, I'm doing things I haven't done in decades. I personally do one meal a day. IF is being looked at as a preventative measure against cancer.
The biggest advantage to IF is it's a fairly straight forward way to prevent overeating in a world of food available anywhere at anytime.
And cutting calories while doing IF is only for losing weight, after that it is important to ensure enough calories if one is going to workout.
My friend said her asthma is gone after she started fasting, too. Interesting. Mine went away as soon as I started eating a plant-based diet, so I can't say if IF did it for me.
Honestly Mic, you seem a bit biased on the subject.
We should eat the caloric intake of our BMR divided into five meals a day or meals plus snacks to equal the same amount of calories. We should never be too hungry or too thirsty, so as to not overeat or become dehydrated and consume more water than the kidneys can process at a time. Focus on nutrient-dense, water-rich, whole, plant foods and superfoods. When our hunger signal goes off it means we need nutrients not calories. So when people eat empty calories the hunger signal stays on and people overeat causing obesity. Get your energy from nutrition and not from stimulation (no coffee/caffeine/sugar) and start an exercise training program and integrate some athleticism into your life. Establish goals for yourself. Learn how to properly fuel your body and activity level, and add or subtract things that don’t get you closer to your goals. Keep training and nutrition logs. I’m all about seasonal cleansing of the eliminative organs beyond this. Focus on essential nutrients more than calories though. 🌱🌱🌱❤️❤️❤️
Legends have it that Mic's beard is highly flammable and would give out a smoke that would cure cancer
lol
Fourteen months switching to whole food plant based lifestyle, my weight loss had plateaued at twenty five pounds. I had another twenty five pounds to loose to attain healthy BMI which I had planned to do so with exercise; intermittent fasting never interested me. Then came my first month of Ramadan in May; I’d eat before sunrise and after sunset for an entire month.Lo and behold, I lost another ten pounds easy, and have been able to maintain it. Thinking of going on another intermittent fasting schedule but I’m not in a hurry.
Thank God for "the starch solution" Dr McDougal
Hey Mic, you should do a video over just regular water fasting. I water fasted for 21 days straight as a total body detox and it went great, I had a mole and skin tag on my head that literally fell off and around the 3rd week I started breaking out in hives due to my liver detoxing so much that my body chose the next best organ to detox through which is the skin. I lost about 30lbs and of that 30lbs I only gained back 10 lbs which is water weight. I now follow a plant-based diet, which I think is the reason I didn’t put back on so much weight, like people normally do when switching back to the SAD. My next goal is 28 day fast. Thanks for all the great videos!
That is interesting. I have experienced something similar. I have recently changed my diet to a mostly whole foods diet and more plant based, though not vegetarian, and started drinking a lot more water. I'm also restricting my eating to 12:12. I had some kind of growth on my face. I'm not sure if it was a skin tag or a colorless mole or what. But half of it fell off and the rest of it seems to slowly be receding. I don't know what part of the change is responsible but I'll take it and the 6 pound weight loss so far over 8 weeks. Where I previously couldn't lose weight to save my life. I'm thinking about trying to lengthen the fasting period but this is working for now and is easy so I think I will stick with it.
I’ve been struggling with EDs since I was a tween. I am much better than I was prior to having children, but I still struggle daily to make healthful choices. I read up about IF and found so much conflicting info, as is usually the case with the internet. I latched onto several sources however that suggested IF can help normalize eating patterns. For me, unfortunately over the two periods of time that I maintained 18/6 IF for at least 4 weeks, I experienced some of the worst desire to binge since I was deeply in the throes of bulimia. Just my personal experience and I assume the majority of people undertaking IF are not ED sufferers. I really appreciate all of your research and presentation of the science. Having it recounted all in one video has been very helpful, thank you.
Becky Johnson I started as a kid as a CO. By 18 I was bulimic and was out of control for 35 years. Recovery took 6. I know my triggers. Food Rules and Restricting. I wouldn't consider doing this.
Becky Johnson so true. IF triggered my Ed big time, once I started to obsess over time restricting I started restricting period, than followed by binge and than restrict. Vicious cycle. Also noticed I really only lost some water weight. No real weight loss as lots mention. And my moods became very erratic and started getting depression. No thanks. Those erratic moods were a sign of hormone imbalance. Womens bodies are very sensitive to these things. This is why for us women most of us that is, IF is not good for us. I know this is a long time since video came out but thought I'd share, since I can relate to you , I've been battling an ED most of my life in my mid 30s now and hope one day to be at peace with food and my body. Well wishes !
I lost 16 kilos in 6 months thanks to IF. I feel great, lowered my cholesterol and left the doctor impress. He was asking me to take statins for life, after he saw the results he said "keep on doing what you are doing". I do not know if it works for everyone, but i would definitely recommend it.
I have heard (really read somewhere) that short term fasting advantage is that your digestion and other bodily functions take a rest from the work your body goes through everytime you eat.
I have BMI 25. I'm 27yo male who does zero exercise and lives on a computer. kind of healthy vegan diet for 6 months. I tried intermittant fasting based on Amen Ra method and it was really hard even after 6 or 7 days. Low energy and pretty hungry but mostly low energy. I tried just straight water fasting (also with vitamin pills, flax oil supplement, and eating some sodium salt every day) for maybe two weeks (this was a couple of months after Amen Ra diet cessation) and it was much better for me. After watching your video I'm just hoping that my irreversible tendinitis will somehow magically improve from increased collagen (I think it needs some magic too it's pretty bad). Anyway I had more energy on no food at all than I did on stuffing my face once a day. If I did it again I would stick with just not eating. It reduces the need to brush teeth, floss, poop, cook, wash the dishes etc as well and I'm incredibly lazy so this suits me much better all round. I'm a believer in increased longevity and I'm a believer that my brain needs to eat itself and start again from scratch so this is why I'm fasting. Perhaps there's been benefit already I can't tell
IF saved my life! Nuf said
LOL I literally got my mind blown when he explained ''breakfast'' means ''break fast''
My personal experience, as someone who is very physically active, and that of the mates I train with is that it has produced noticable fat loss.
I follow a 16:8 protocol, though often it ends up being 18:6 or even 20:4, and I generally I just listen to my body and break my fast when I feel hungry (which took an adjustment period but now I barely think about it). I eat the same, if not more calories than before, because I effectively still consume 3 meals, just in a shorter eating window. I recently switched to a whole-food, plant-based diet (dig your channel btw :p) and found it to be just as, if not more effective.
To be fair, because I put a lot more focus into meal timing and preparation, and avoid snacking between meals to keep insulin levels low, I tend to consume more nutritious meals and make better choices. Another effect that I have noticed is that when I do eat, I can feel a little drowsy for 1-2 hours. This works fine for me though because I break my fast later in the afternoon when I am normally winding down anyway and it allows me to fall asleep much easier as someone who tends to get an early night within 2 hours if eating dinner. I wake up early to train and I find I have more energy and mental clarity for my workouts than before I started fasting, however if I wait too late in my fasting window to train, my energy levels do drop.
If I can give two more benefits of fasting for me, it is that I appreciate food (especially simple food) so much more when I do eat, which makes eating healthy very enjoyable, and restricting the time which I am focussed on preparing food to only a few hours a day means that I rarely think about it when I am fasting and can focus better on other tasks. Regardless of whether fasting really increases fat loss or not while maintaining the same caloric intake, the organised nature of it has certainly improved my self-discipline with the quality of food I eat, and has put hunger and cravings into perspective for me. If there is snacky food around or at a get together, but I have already eaten, I find it easier to refrain from indulging and eating just because it's there. Likewise because I am used to ignoring mild sensations of hunger, I find it easier to suppress cravings for crappy food. I feel like it has given me more respected for what I put in my body because I don't eat as often.
In conclusion, fasting has certainly worked for me and I have been able to exploit the various effects it has on my body to optimise my daily routine. Do I think it is something EVERYONE should do? No. But I still recommend experimenting with it or at least taking principles such as refraining from snacking throughout the day and not eating after dinner to better manage one's diet. I hope this rather lengthy personal account can give some people some more insight into what intermittent fasting MAY be able to offer as a lifestyle choice.
Thank you for this video - I was long awaiting for some informed opinions on the matter. I wanted to make a couple of comments:
-I found the increased sensitivity to insulin the most revealing bit - and the most interesting since I am looking into weight loss with no restriction and I had read that intermittent fasting levels out your insulin for a long period of time, which is good if you want to lose weight. Of course in a vegan diet you might achieve that easily BUT there are still some claims that people looking into losing weight in a vegan diet should restrict some of the carbs (namely pasta, rice --NOT AVOID, just limit the amount eaten on a daily basis). In all, a better sensitivity to insulin could help the body use the energy from those carbs instead of storing it, and that is why I try to extend my natural fast (Yes, my breakfast is at 12:00am, no, that is NOT my lunch, don't judge me).
-Even when that Mr. O-Ra might be talking BS, its important to have in mind the amazing ways of the human body. I am talking particularly at the calorie intake and maintaining his current muscle mass - which that study you mentioned at the end did say "at least maintain". Again, on calorie restriction, people who restrict their calories will reduce their metabolism to match the new calorie intake, right? (I don't have access to all research you have, but I am pretty sure this claim has been proven.... correct me if wrong pls!). So, my point being, his 1,500 is like an average man's 2,000 calories per day since his body already adapted. Increasing his calories might result in weight gain, and the claims that he makes on sustaining on a caloric deficit is just the fact that his body has adapted to his restrictive regime. I am assuming he already had that amount of muscle, but if he is claiming he gained it while intermitent fasting/calorie restricting then.... agree. BS.
Cheeerssss!!!!!!!
Well there is one part you missed and that is people who have autoimmune disease such as me benefit form the DNA repair that an intermittent fasting schedule brings. Also the problem is that you are reviewing different fasting schedule which all have different results and cannot be seen as one strategy and the diets they follow while fasting are vegan and non vegan mixed. So the results in a study can never be reliable unless they all ate identical diets. I can just tell you that I have MS, the fat type. I had 2 attacks 3 months after each other. First I went Keto because studies shows that good. then after the second attack so shortly following the first one I went )8% vegan and eating 12:00-8pm. No further attacks, eating half whole food with 1-2 junk food vegan meal a week. Weight stays the same after an initial 13kg drop. I was 73kg, 31, m, 183cm now 60/61ish for months eating high carb vegan as described before with no more attacks. And I am starting to look even younger. my skin is more elastic I have noticed and I am pretty sure I have cured my MS. I have to disclaim that I did other things at the beginning too. Like supplements to heal Brain barrier and leaky gut pro/prebiotics as well as self administered liposomal vitamin c high dosage and an initial 7day water fast. I am diagnosed with MS but consider myself MS free. I read many studies to develop my individual strategy because of where my MS manifested etc. and watch almost all of your videos. Please try intermittent fasting with 2 meals on a whole food vegan diet and you will see great results. Last thing I want to mention is for you look look at the monks all over Asia eating 2 meal s and day and obviously living a low stress life. They live long and look like 10-20 year younger than they are, of coarse they are vegetarian too. And don't forget that in the ancient vedic text the best way to heal and disease is trough water fasting. worth a look for you too. Their strategies are proven over time and science slowly catches up with what they knew thousands of years ago already. Because I follow Ayurveda I eat vegan but I occasionally have small amounts of ghee. Thanks for the vids!
Basically with ms its an undetectable virus or the animal protein from dairy and meat causing an immune reaction due to it being in the bold from leaky gut then in the blood and then if you have a brain barrier breach in the brain. The body produces antibodies to get this foreign protein out and the myeline around the nerves looks the same as especially dairy proteins and then that how your own immune antibodies starts to attack then mylene thinking its also a foreign protein. Bottom line is no meat or dairy and there can be no foreign protein and the damage gets healed with the fasting too. If monks look and feel great and eat 2 meals in a shorter window its good enough evidence in a large group where I can see the results. If you wait for science to confirm which you can see logically already then you will be dead faster. :D
Good luck with your health! I would tell you with RA as I do for my autoimmune due to inflammation I take daily 2 caps of tumeric with black pepper(more absorption) its a great for anti inflammatory. Try liposomal vitamin c too. And very important is to take vitamin d if you are deficient like most people. Additionally I take vitamin b12...
cirefrance that's fantastic !! congrats :) thanks for sharing your story of healing and insight. I haven't been diagnosed with ms but I have a lot of neurological symptoms I'm trying to heal. do your nerves in your legs feel stronger? I feel a weird buzzing/burning in my leg and back nerves that I'm trying to heal. as well as dizziness. are you less dizzy now? better balance? hopefully with my vegan diet and intermittent fasting this can heal up. how many hours do you fast every day now? you're an inspiration !
Oh hey! Well I personally would never recommend the calorie restriction version of fasting. I eat my first meal at 12:00 and then depending if I am hungry I eat a snack in the middle and my dinner around 7-8 and then just herbal tea and water till next day 12. I drink green tea mornings for niacine and at night after dinner I drink fresh mint chamomile for good sleep. If you are not sure what you have you need to go see a doctor to find out what you have so you can develop a strategy that works towards where you have damage. I did not go on medication, which my neurologist recommended, but I was in conversation with him probably a few hours all together and had every test you can have. I had different nerve tests, 2 MRIS, electrodes and eye nerve test with needles all over. I read well over 100 studies and watched days of video. I asked my doctor will there be any permanent damage if I try my diet and supplement version and he said no. So I said then I will not take the meds (Over a thousand Euros a month btw) and do my own thing first. So the first thing which I think made all the difference was a 1 week water fast. But I have fasted in the past so it was not the hard for me to go directly for the 7 days. If you never fasted before you will not be able to do this. day 1-4 is the worst (caffeine and sugar withdraw) if you go for it I recommend going off sugar and caffeine before. those headaches are the worst and nothing takes it away, only more caffeine or sugar. Then if you have nerve issues or MS and depending on where you have if you need a special cocktail of supplements to target where the nerve damage is manifesting. So I had optional nerve in the brain stem issues. I took and still take most of them mentioned above. But for the damaged nerves I took at the beginning (non vegan) organic krill oil with aspire xanthine. But I now realize that marine algae that the krill eats is a vegan better choice. Also walnuts for the brain, daily. You must heal the leaky gut even if you go vegan. The cheapest thing you can do is eat resistant starch in different forms. Green banana, rice you cooked yesterday, also pasta from yesterday, potato starch powder 1 tsp. You all get prepared packets that are under $10 just look for a dairy free version.Whole food vegan diet. You need to do some for of movement and I can tell you the only thing I tell you works with nerve damage on so many level is YOGA. Probably Tai-Chi would work too. And you need to learn to calm you stress levels with meditation(free on youtube) 10-20 mins 2 times a day. And yoga mornings on empty stomach works best.Oh i don't do this anymore but I did for the sake of doing everything
cirefrance thanks so much for the insight! your plan sounds thorough and seems like it worked well. I'm glad for you. I will look into these things too. and ill start up yoga again. did you have dizziness or any balance issues before? were those healed ? that's what I struggle with the most. and how much fat are you eating per day (low fat or high fat)? any avocados, nuts and seeds? there is mixed info about this. I'm currently taking some herbs that are helping a little. I'm recently went vegan to see if it helps. I do feel more energy then before but symptoms are up and down. some days I walk great other days my legs feel too heavy. did you symptoms come and go and return and go again during healing too? such a process !
just my experience - I lost 12kg with IF 5:2 - My acid reflux is gone. almost vegan diet (cheese here and there)
Now I'm back to normal eating habits, almost a year. Regained a little weight (2kg)
I have been 2 weeks on IF doing a 4 hour window and I am fat vegan. I have found that I am losing weight. I can't say my mind is cleared at all but some of the aches I had in my joints have done away rather quickly. I suspect because I am eating in a 4 hour window I am eating less and I am really not having hunger pains during the 20 hour fast. The argument that we evolved with fast or famine eating a lot of sense so I am going with it for now. I have about 50 lbs to lose and this IF is helpful to keep me from over eating. I am also doing HIIT as well times a week for 20 minutes. That may very well be the key. I am also not eating junk like chips and other processed foods. That is also a helpful thing for weight loss. I think overall it is overall helpful to helping me loose weight since I am at the border of obese. Once I get to my goal weight I will reevaluate what I am doing as to whether I will continue or just eat a WFPBD to maintain my weight. I think there is something to this. I also look forward to the science as I am a big fan of Dr. Greger and his website nutrictionfacts.org
Also, fasting means no calories. This study is flawed because fasting actually has doesn't have the same effect as severe restriction. This is severe restriction. I find this entire video flawed.
One thing that is indisputable is, that for me at least, it greatly increases self-discipline or self restraint in all areas(but especially with food) and it is good for training self-discipline. Even though I don't IF as much anymore(I did 16 or more hours a day and sometimes over 24 hours), I still have way more self-restraint when it comes to food and in other areas and I have learned to not even debate whether to do something that I have forbidden myself nor to tempt myself or to consider it an option(basically, I learned to be more decisive).
This helped with weight loss but also made it easier to restrict calories too much. I weighed 260 pounds(and was probably weaker and less muscular than average) before fasting and got down to nearly 160 pounds(mostly lost fat) but... I probably went overboard with the calorie restriction. Some days I was only eating like 700 calories(other days I ate twice that or even around 2000). It is not that I was terrified of being fat, but that I got caught up in the momentum and excitement of losing fat so quickly(sometimes it seemed like I was losing a pound a day). In retrospect, I can't say I regret such calorie restriction since losing 80-90 pounds of fat makes you feel WAY better physically(for example, I am not drenched in sweat every time it is 70 degrees fahrenheit lol)
It probably made going vegan afterwards, way easier than it would've otherwise been(because I knew I couldn't mess around or even consider eating cheese, etc but knowing what happens to the animals also made that way easier too so I went overnight from eating sometimes a pound of cheese and often a pound of cottage cheese a day to cheese just being dead to me lol). One funny thing is that I was on a terrible animal product based low-carb diet(or as I call it the "numb to the voices diet") consisting of mostly cheese and tuna(I think it was the caloric restriction that led to the weight loss) so I was wondering where all the fat I was losing was going, because I definitely was not losing it through bowl movements with my tiny 1-2 oz inexplicably painful turds(no, I did not weigh them lol) once a day and sometimes not even once a day. I concluded that I must have been peeing out all my fat.
My lifestyle has lent itself to intermittent fasting and HIIT. Both have served me well and at 57 someone said I look like the twin of a 37 YO guy. Being Veg for 26 years has not hurt.
I was wondering why main criticism wasn't the fact that quoting that incredibly ignorant vg video. Comparing caloric restriction(the Egyptian god also mentioned some amino acid supplements that he uses daily that you or vg fails to mention) to death camps? I mean really? All the prisoners had the supplements that they needed (not) and a balanced diet of 1000-1500 calories(not). I am a little disappointed, you have used the vg "debunking" video as evidence that actually is about a stupid and illogical comparison, I loved your other videos so far...
Nes Ra exactly. Big fail. I saw that vg video and it was shit. No scientific basis to his claims he's just jealous and comparing Amen Ra lifestyle to holocaust lifestyle is stupidity at it's finest. I was shocked to see him reference nut job vg in this supposed science based video.
I tried it, intermittent fastning 8:16 with restricting calories to 1000/day, once or twice a week for 2 months. I lost 5 pounds. I didn't try it for that, I just wanna to test it myself and see how it felt. It felt good, my heart rate was slower in my resting state while the fastning days(60 instead of 65/min.). But it was probably because the blood become more fluid. To be honest, I wanted to try the water fasting for 2 weeks but I didn't have enough will power to even do it more then 36 hours... I was becoming crazy!!
For what I learnt on fasting is you will loss fat and muscle content, but if you do your workout while the fastning, you will lose less (never gain) of your muscle and you will loss more fat. And, the most awesome, your boby will make autophagy on bad cells (cleaning process as you said). Anyway, what is really wonderfull to me was about cancer in a long fastning (2 to 4 weeks).
I'd like if you could talk about long fastning because, for what I learn, it should be really good for healt. Definitly better then intermittant fastning or caloric restriction in general, as you say ,those are not as good as eating whole plant-based food anyway.
By the way, sorry about my english, I'm not english... and I'm not great at it lol!
I tried 16/8 for a couple weeks. Definitely one of the more mellow ratios and I enjoyed some aspects of it. Having to eat less often was convenient. I actually had a pretty easy time holding off breakfast, no feelings of hunger or anything... that is until I was done exercising in the evening. Once I got out of the gym, I had a ravenous hunger. I got extremely "hangry" until I was able to eat something. I lift weights (body and iron) and do some cardio and I do push myself pretty hard, but even then the hunger I felt afterward was much more intense than when I'm not IF. Also, I didn't really look forward to stuffing myself every night so I think I ended up eating less calories per day than when not IF. I could see this being beneficial for someone trying to lose weight, but I'm always trying to eat a little more so I can put on weight instead.
I used to do IF without knowing it, since I skipped breakfast a lot and didn't eat till lunch. Somehow I got into the habit of eating breakfast again. But now I'm going back to 16hr fasting and an 8hr window of eating again for a few reasons. Number one being, it's hot and I don't wanna cook that much, so eating 2 times a day (and eating bigger meals those 2 times), saves me a lot of time prepping food and I don't have to cook as much. And two, I have ulcerative colitis and I found that when I'm fasting, my UC gets better.
IF is not such a huge change tbh, you don't even think about it after the first week, it just becomes normal. Your body adjusts and you don't get hungry at all until it's time for your first meal. So the people that are worried they're just gonna be starving all the time, as long as you eat enough calories in your eating window, you won't be starving at all. Can't say that for alternate day fasts though.
This video was uncharacteristically agenda-driven for this channel. As others point out, the mixing of extremely distinct regimes.
The more I do research the more equipped I feel I am to see the big picture when it comes to what we eat and when. It turns out that just about all plant-based, whole-foods help to induce different levels of autophagy (quite a few exist). Different foods can influence specific types of autophagy ( ie. virophagy, mitophagy, etc.) IF and even prolonged fasts help to amplify autophagy in the human body, and can help to reach those deeper levels of autophagy. What a beautiful thing it is. It's as if like they were created for each other.
my cat likes you mic the vegan
I think the last article talking about type 1 diabetic patients shouldn’t suddenly stop eating is because they are on regular insulin schedule and administering insulin on top of empty stomach would result in hypoglycemia and all the associated complications that come from it...
I'm 71 years old and have been fasting, every Monday, since 1984. Foolish me, I understood real fasting to be an absence of food, so my fast days extend from the time I rise from bed until the next morning, 24 hours later, and all that I ever "eat" is water and black coffee. I don't do it to lose weight, but rather to give my digestive system the day off and have blood that would otherwise be working the Tract, doing other things, to wit: If I have an exam or job interview or expect to appear on Jeopardy, not eating that day always has meant a clearer mind, with better comprehension and analysis. I have come to love those days of fasting as I have a lot of time freed of the normal routines involved with eating. And on Tuesday, I eat as if I hadn't missed a meal, the day before. Perhaps I've learned to discipline myself over the years, but I only stuff myself when vegan turkey rolls appear in the markets, in early November. and I know that I've got only six weeks to buy them--but that ain't fasting, that's feasting. And I've spent time in Jordan and Kuwait and my friends who celebrate Ramadan "fast" only from sun-up to sun-down. At night, they party hearty.
Everything leads to vegan solutions!!haha....its obvious AF that this is overbiased video.Its like he is afraid that IF will make vegan diet inferior or something.
I started IF 3 weeks ago with 16:8.Now I am more of an intuitive eater, like i can eat after 17-20h but not less than 16h cause i am simply not hungry. I am not focusing on scale as I am coming with an eating disorder background (dieting-binging, yoyo effect for years) but more on how i feel: i enjoy my meals better now, i am 80-90% whole plants food (vegan sweets are my kryptonite), I feel better, more confident in myself and my mood and depression dropped significantly. Oh, and regarding my period, actually it helped regulate it . In my case it turned out beneficial till now ^^
Hi there! I’ve been intermittent fasting for a few years now…. in my own way. My style of IF, combined with a reasonably healthy flexitarian diet, and a reasonable amount of exercise, have kept me at a great weight. A 65-year-old woman, I look and am fit and healthy, and am right smack in the middle of my healthy BMI range.
A couple of comments. First, what kind of IF do I do? I do two meals a day, lunch snd supper, at whatever time those two meals happen to come up. I don’t worry about eating windows. I do this because eating everything all at once is too radical for me, whereas this style of intermittent fasting allows me to eat normal amounts and fit in well with my surroundings, while at the same time causing me to eating definitely less overall than if I “free fed”. Also, I practice dirty fasting, that is, I do have coffee or tea with milk and sugar at breakfast time and also at other times if desired. I invent my own rules. I strongly believe in the “experiment of one”! My only goal is to comfortably and easily eat less than I otherwise would - and it works!!! I weigh 15 pounds less than when I started IF 7 or so years ago.
So why am I not entirely vegan? I think that being a low-fat, no sugar, whole foods only vegan would be an alternative and very healthy way of keeping my weight ideal. One reason is that my partner isn’t vegan, isn’t interested in being vegan and I don’t really want to go the separate meals route…but I do try to nudge us in the whole foods, vegan direction as much as possible! I also do include sugar, fat and salt in my diet, as required to make my veggies, legumes etc… as thoroughly delicious as possible…. One possible option anyway!!!
16:8, 10am-6pm. For me IF was just a tool to stop eating so late at night
Why does it seem like you are less happy these times around?
Helo Mike, I've been doing OMAD for 3 weeks now, been doing plant based diet for one year, and the effect of the OMAD has been incredible, I feel so much better, lighter, it's hard to describe, I'm 52 years old and now I know now that I've been tired for sooo long, I feel my body more at peace, my head is more clear to. Also I've been studying all the videos about it and the experience for almost all of the people that has tried is like mine, even the people that commented your video has tried IF themselves and had very good experiences, maybe some of them had experiences like mine, I think you can give this another opportunity, I really believe that this will be the next step after the whole plant based diet goodness. And before say bye let me tell you something more, I can not express what a bless is to not think about food so many times! to not have to buy all that food, to concentrate only in one meel, and hungry, a joy :) Love to you and thanks for your videos
How about prolonged fasting? you should check out Thomas Delauer's latest video on the topic