Fasting: All the benefits, without the suffering | Ep157
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- Опубліковано 21 вер 2024
- #DrGundry #keto #Fasting
By now you know that I’m a huge believer in the benefits of intermittent fasting.
And if you’ve read my latest book, The Energy Paradox, you know that my newest protocol includes one of the EASIEST and most effective fasting techniques out there.
Because unlike other fasting techniques, it’s designed with your WHOLE body in mind. And that means experiencing results that are going to LAST - and benefit your health for years down the line.
And the best part? You WON’T need to restrict your calories or go on a “diet."
That's right, ALL the benefits without ANY of the suffering.
So stay tuned, because on this episode, I explain exactly how to master this technique and experience improvements in your energy, metabolic health, weight loss efforts, and so much more.
I also share the importance of breaking your fast the RIGHT way and my trick for getting supercharged results.
On this episode you’ll learn:
The so-called “harmless” eating habit that may be greatly increasing your risk of insulin resistance (2:00)
One of the most important factors when it comes to healthy eating habits (and it has nothing to do with WHAT you eat)
How YOU can get all the benefits of fasting without feeling deprived, reducing your calories, or consuming less food (9:00)
How this common misconception is DRAINING your energy levels - and what you really need to do to feel active and focused (this may surprise you) (9:30)
My “digestion trick” to boost your workout performance and help you get supercharged results (11:00)
Why 80% of people struggle with most fasting techniques - and my “schedule trick” that makes fasting a piece of cake (plus, it works for just about anyone) (14:30)
How long you should REALLY go without eating to experience maximum benefits - and my trick for working your way up to the “sweet spot” (19:00)
Why I DO NOT recommend doing a long term water fast - and what to try instead (23:00)
How to break a fast the RIGHT way - and experience INTENSE results (plus, some of my favorite recipes to try) (30:00)
My fasting technique for people struggling to give up eating first thing in the morning (35:00)
The secret to eliminating hunger pains while fasting (it’s easy and extremely beneficial for gut health) (44:00)
Full show notes: drgundry.com/f...
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I trust this man. He matches his tie to his glasses.
Having practiced fasting over the last few weeks, my experience is that there is no suffering. I simply have a feeling of wellbeing during the fast. Any feelings of hunger are fleeting.
Your comment made me very happy. I've been doing OMAD and I've only just reached the state you describe. I welcome hunger! Feeling full is kind of disappointing when I do eat
Agreed!
Yeah. I am now finally getting to feel better on day 11 of cutting out added sugar and around 50-70 carbs per day. This week I have been adding exercise and eating between 2-7. Next week I plan on decreasing window 3-7. If I can manage that for 2 weeks I will do a 48 hour fast once a week and keep on the 3-7 window. I find if I am more gentle with myself, I do a lot better at sticking with things that are good. Also, if you are going to ditch bad habits, you need something to replace the bad habits. That is key.
Here in Philippines people mostly do this (breakfast- 7am, snack 10 am, 11 to 12 pm lunch time, 3pm snacks, and 7 to 8pm dinner) 😅 and I'm one of these😁, but not until I saw ur video😊💪 today is my 4thday of fasting🥺 I hope I can do this farther from 1 week and more💪❣️
I wait between 14 and 17 hours after my last meal to eat again.. I don’t need to lost weight but i know this is so good for your gut too. Thanks as always such great information..
Can’t believe I used to think my eating habits were unhealthy cuz I never had time to eat more than once or twice a day. Lol. At the time I was eating very unhealthy foods but at least I gave the mitochondria a break. My eating habits haven’t changed and now I know that I don’t need to change them. But my diet has and I feel much better. Love what your doing.
Being muslim we have been taught the benefits of fasting since childhood, and we are asked to do it since we are children (half day) , then after puberty from dusk till dawn, What dr. Gundry mentioned about energy is soo true, I used to go running after 17 hours fasting (no water no food) my colleagues were so shocked and couldn't believe i had energy to come to work :)
I agree I have alot of energy when I workout fasted and alot of people look at me like I'm crazy but I tell it took steps to get there but the benefits were worth it
Dont overeat before fast. Drink water. And once you break fast its still nit those buryanisvetc. Long term your body will thank you.
Really the reasons for fasting differ. Hope it helps
I read your book energy paradox , tons of useful new informations.
I got MS, it helped me with the brain fog and fatigue,
As a Muslim I really appreciate that you have mentioned ramadan fasting in the energy paradox
Muslims have so many religious rituals that has mental and emotional health benefits that needs to be discovered and explained
Thank you Dr Gundry 🙏
Since eating the Plant Paradox way for the last year and a half, I have naturally fallen into intermittent fasting. Why are people so scared by the word, 'fast'? I think they think it equates to suffering but it's not like that at all. It's all about limiting the time you want to eat and the time you don't want to eat. As I said, I naturally started fasting by not eating breakfast in the morning. I just didn't feel like eating. We have been taught since childhood that breakfast is the most important meal of the day but it's an outdated idea. And we think that if we don't have it we will feel weak or that we will obsess about eating, but again, it's not like that. And I have much more energy by eating for only six hours a day. It really works and I hope people won't be scared by this word, 'fast' Thank you Dr. G,
That is why l threw up bile and fainted next to the toilet bowl after fasting 7 days in a row ! I like your safe way by closing the food intake window ! Thanks doc ! Namaste !
Water with fresh lemon juice is my best friend when fasting .
I am following a fasting diet now and so far it's good. Feel better and dropping fat. The best part is that I can't handle keto/ carnivor / vegan / high carb / low carb on a long term basis. I want flavour and fasting supports that.
It's true!! You really are always looking out for us. Much apppreciated Dr Gundry.
I have no "suffering" while fasting. In fact, I feel better, think better, when I do than when I don't. Also, there is no counting calories when you fast and then eat, as long as you eat healthy and not binge on ice cream or chips. I can fat for about up to 22 hours and then break my fast with clear soups, and then later proteins and veggies.
60 yy here on omad with IF changing from 18-6 to 22-2........ Great video.
Good and informative video but if you play this at 1.25/1.50 speed the pace of Dr G's speech is much better imo
Thanks 👍🏼
So true💪
watch this doctor at 1.25 speed. he has a lot of great information
He's spot on, but listen to mindy pelz regarding fasting change ups right before your period. Women do need to fast a bit differently.
I've been doing this now since I'm improving my health and wanting to lose weight for better health now and keep being healthy now that I'm in my sixty thank you for the information 😊
I am eating healthy doing all I can to lower my BS and BP. I eat 2 meals a day first meal at 12 or 1pm and dinner at 5 or 6pm. No in between eating like snacks etc. I have absolutely no symptoms of diabetes but my doctor keep saying I have it. My BP is a little high. I kept adking her to check my tsh t3 and t4 for estrogen or thyroids disease but she kept saying that it was good. But I was not feeling well everyday. So after I got mad and ask to have a whole hormone panel test, she tells me my estrogen levels are a bit low and I have thyroid disease hypothyroid and I should go see an endocrinologist. I do not have my gall bladder anymore so I have digestive issues and I also had a complete hysterectomy many years ago. You would think that these doctors would have check my hormones etc earlier. Now I am so worried I do not want to go on meds for thyroids.
The best of the best. Everything make sense to me now. Many thanks and keep helping us to have a healthy and fulfilling life . Doctor synonym to teacher. Cheers from Australia
Thank you Dr Gundry for the wonderful information you continue to share about nutrition and health. I have seen dramatic changes in my digestive system, the diarrhea has stopped and I am learning more about helping my microbiome become more metabolically flexible. Thanks again
42:35 You have thin patience 😂. Thank you Dr Gundry. My mum and me are following your eating ways as from recently. We appear to be reaping benefits already. We are sticking to it.
I’ve watched people doing the “ramadan fast” .... people get up at 4:30 in the morning and eat a heavy meal .... don’t eat again until after sunset and stuff themselves.... people have actually gained weight during Ramadan .. I know people who eat waaaaay more during Ramadan than the rest of the year
Yes, Ramadan is not healthy, mostly because they stuff themselves with heavy foods right before going to bed and strict Muslims don't even drink water during the day...
Not to mention the unhealthy Ramadan foods, which consists of lots of Dates (mostly fructose), fried foods (unhealthy vegetable oils) and lamb (fed with lectin loaded corn and antibiotics destroying your microbiome)
I don’t experience it like suffering at all, the first few days I did feel hungry yes, but after those days I didn’t get bothered by hunger at all, I’ve been practicing IF for 6 months now and I am at a healthy weight now
God BLESS you Dr. Gundry & your fam.!! ☺️🙏🏼
Thanks for the informative video, Dr Gundry. I look forward to reading The Energy Paradox.
Always hungry & exhausted during 16/8. Eating keto & drinking lots of water with electrolytes. Not losing very discouraged.
What a great podcast!!! I have psoriasis and psoriatic arthritis and have recently been put on Taltz. I just don’t feel good and don’t know if it’s possible because of this drug?
This podcast gives me hope that I might be able to get relief via diet and time restricted eating ♥️ Thank you!
I love you. I feel like you are the God with all the wisdom that you spread
Your diet advice works wonders with me...I’m not that disciplined, but it rather helps me see the benefits and costs of keeping the diet advice you give and then dropping it temporarily, and proves your hard research works to the moon!!!!
Subscribed to the podcast and tuning friends and coworkers as well!!!😃😃😃
from the Philippines.. cant wait for "The Energy Paradox" Book
I have diabetes for 30 years already and my blood shugar is on 190 every morning, I’m afraid of diabetes medicine!! I hope this work
I’m approaching 24 hrs and feel great. Now I just herd you say about the late breakfast of years ago, darn I remember that from the vary early 50’s and that’s a good memory, early was collecting milk, eggs, fire wood and pump some water and that was my chores at 4,5 years old. Auntie Ester was the best food preparer, she had her own House garden and I’m trying to remember where we kept meat but we eat well about Late morning.
I slowly eliminated dinner. I eat a great breakfast at 7, then a great lunch at 12, after that I am fasting. At first I would have salad dinners or some snacks of nuts or cheese but I slowly was able to go without. Let's see if I can get rid of that last bit of tummy I had.
How much weight have u lost?
I’m constantly being told at 67 I must eat 3 times a day I never enjoy breakfast or lunch at 12 may be 3pm so I love keto intimidating fasting is wonderful I just say to those who ask now I say I eat 3 times a day or tell them to look up keto I will not get into a discussion any more
This was very interesting and what I needed to hear
Love your work Dr Gundry!
I had a tooth extracted (root canal) and I’m wondering if I should have a titanium implant. Would love to hear your thoughts about it. I’ve heard that it could cause inflammation. Is it true? Thank you for all you do!
I will just say you have great information here and in other videos. Limited time eating has been a fairly stable practice for me since early 2020 and has seen 60lbs of weight reduction. I believe my overall health is better now than over the past 20 years. Thanks for giving real hope that we can actually look forward to great health through the years ahead without multiple 'treatment' prescriptions by giving attention to what and how we eat as food.
wow a 2-day off limiting the eating window @wk from am breakfast to noon breakfast to reverse insulin resistance. tnx doc Steven!
I love these longer videos of Dr Gundry sharing amazing information 🙌🙌🙌
Timing - Moderation - Observation. Probably de base for all is Education. It is sad to see most people are badly informed and unaware of things - Good for food business and pharmaceutical industry...
Great video. I was wondering if calories matter with intermittent fasting, I don't recall a reference to that.
Can we have first meal Consisting of a sweet Potato and broccoli or asparagus or just one food?
Could you do a video on fructans and IBS?
😃 ThankU Dr Gundry for this tremendously fabulous insight Amen
what are the prebiotic fiber to eat Dr Gundry, thank you
I initially did 22 hours a day fast, then I did 21 20 and settled around 19 hours, because I need that time in order to be able to eat the calories I need in order to prevent my body from going to underweight bmi levels.
WONDERFULL. VERY HELPFULL, SO INCLUSIVE & INFORMATIVE, THOUGH VERY BRIGHT & CLEAR.
Hi doc Im wondering will
armond milk coffee break my fast around 8.30am each morning
Someone said that one day for a rat is like 3 days for a human so the studies done on them might not be comparable to a few hours for a human ? Thoughts ? Regards 😊 .
Thank you, Dr. G! How do you sustain your energy throughout the day or don’t get hungry or have headaches in winter if you only have 2 hour window of eating time? How long have you been on this program? 😊
For me it was two hours no swimming…
My lunch for years before retirement was a small soup a banana or both. More energy for the rest of the day
Can u talk about / diverticulitis, irritable bowel syndrome. ( what can one eat? Thank you dr gundry. Many thanks.....🦋
I love hiking or cyckling in fasted state! After 3 Month Low Carb it is sooooo easy cheesy :D and sometimes I eat sweets or cake, no Problem! Fasting is super :P 16 -20 hours easy.
I really like it better when you are not interviewing someone.
If on Monday I eat between 10am to 4pm and on Tuesday I eat between 12pm to 6pm and other days I keep to the 6 hr window, but my schedule varies day to day... does that have less benefits compared to keeping the same schedule everyday?
Good morning. I suffer from acid reflux. Is it safe to intermittent fast with GERD. My doctor said to stop it but I don't want to.
I have that prob too and have had negative med advice ..what I've found that if reflux occurred I have a gulp of organic olive oil and note the foods that have irritated it ..Have found that bread or related foods have the most effect with this ..I have found that fasting actually helps good luck ..main stream med don't know every thing 👍🥰🦋
I eliminated acid reflux prblms by sipping apple cider venegar
I would love to see a similar study comparing an afternoon/evening eating window to a morning window.
Any place to find citations to the studies you are discussing here?
Perfect timing!
Shouldn't there be an hour's gap between raw & cooked food...??
Thank you so much for all helpful knowledge!!
thanks.
Great podcast. Thanks for your efforts.
What about people on lowfodmap diets? Wouldnt prebiotic fiber during fasting flare up SIBO?
Well basically you talks about the wellknown fasting and mono diet. I agree with most of the information. The thing is I can see many healthy problem by the marks on your face, so I was wondering if you are doing what you promote? I disagree about the period of windows time to eat the second meal....since you need to process the food, so if you eat a different macro before 2hs you are mixing both macros and it will be the same that eat them together.
Fasting is a way to go!!!!
Are you saying eat the mono meal the first meal of the day and regular meals the other time of the day or mono meal each meal of the day?
Dr please put a name to exactly what we need to feed our gut- buddies in layman terms please!!!!
You don't have to go on a diet but after a week or so you start disliking certain foods/drinks!
i can not stand anything sweet now
How would I treat metaplasia? How much fasting and healthy diet would help?
If I choose cereal for breakfast ( I can have nutri-brex, its pure sorghum ) I need some liquid with it . Is milk going to mess this up ? I can't have too much almonds because of oxylates. I think I should get an electric sorghum popper it doesn't work otherwise, all I get is burned sorghum ! K
Always great information! Thank you!:)
What about celery?
Great Program Doc.
Yes in an ideal world.
But some, many, have to work in an environment where their ‘breaks’ from it are limited and controlled. And not behind a desk, but behind a cash register, a grill, a production environment etc. enduring the stresses that come along with that type of work.
The flexibility of when and what to eat is restricted. No pun intended.
If only we could wear their boots for a month. Ive been there so I do have an idea.
Thanks for the video
Thank you for your support!!
What do you feed your bugs? I'm curious as to what you personally eat.
David Letterman is looking good...
I've been fasting and doing carnivore for a couple of months. and its going good, but i started in the middle of the night binging on carbs, it's very frustrating
What is the best food to eat if you have epilepsy?
Whole Foods 🤷🏻♂️
refined coconut oil....6 -12 tablespoons with 1 tablespoon concentrated lemon juice before bed....
My wife and I is receiving many benefits also...
anti-ager, heals the intestines, help you absorb the vitamins in your food, releases Ketones from your liver goes to your brain as fuel instead of glucose, detoxifies the liver, kidneys, ❤️ health etc...
I was wondering about a cheese omelet as your mono meal, maybe not because its got fat and protein??? If you get used to eating everything in only 4-6 hours, should you still take the 2 days off and force yourself to eat outside of the time restricted feeding window to give you body something to adapt to???
I understand how to use your OMAD Doctor G. What about the rest of six-hour eating window: can I mix proteins, carbs, fats, and veggies? Thanks for anticipated response
As I understand you can mix it up for the other meal.
hi sir, I am on a 48 hour fast. at hour 25 my ketones are 6.1 and glucose is 67. Do I need to eat? many thanks,
You are a great man. I like ur talk on food.
We are most grateful for your support.
I wish MY blood pressure wd go down! Been doing 17-20 hr fast most days. been doing this about 2 yrs now. Kept off 10 lbs.
Over the longer term, is it ok that I combine my avo with pumpkin 1st meal of the day? Will I compromise energy? Anyone please?
Great stuff Dr Gundry
I start eating everything with olive oil but I have acid reflex
It makes me my throat burn!!
Olive oil it’s not good for me I don’t know Why??
Hey! I bet the olive oil u get is of poor quality. Alot of olive oil brands put the cheapest shit they can find in the bottle, label it 'olive oil' and sell it for big money. Fillipo berio I find is a good quality olive oil
I don't know if this is what you have but I had that throat burning accompanied by a really bad cough as well for years, after following a lot of different advice a discovered that part of the stomach can push up past the valve that closes of the oesophagus from the stomach into the lower part of the oesophagus which allows acid from the stomach to rise up into this area. Actually there is a gas from this acid that can escape up the oesophagus as well it's called LPR. There are easy exercises that can reverse this condition you can find on UA-cam, you don't need surgery. People who sing for a living are who you should listen to as this condition effects them terribly and they usually research it thoroughly to remedy it.
If I go till 2. 00 pm not eating I feel faint and ill . I've always had a problem with low blood sugar, my doctor instructed me to eat lunch , ( I wasn't missing breakfast in those days ) . K
Hi, Does anybody know if rosehips are full of lectins, or if they are cool? Did not find them in the Gundry book that I have, and I love to put dried rose hip powder in things. Thanks.
is this information the same if I don,t have a Gallbladder?
Does taking supplemented activated charcoal during the for example 24h fast have benefits in absorbing the heavy metals, etc?
Good luck with this!
Thanks Dr.
What abt fruits as your 1 st mean....??
What all can be included in prebiotic Fibre....?
Thanks!!
Hey Doc , I'm eating to combat RA and possibly Gout...
( the Gout needs diagnosis but I'm pretty sure)
...yet I'm under weight at the same time.
It seems that the best weight gain foods are generally the worst foods for RA (& Gout) ...
....Can you suggest any foods...
(and supplements - vitamins , minerals , AA's , Enzymes etc etc)
..... that are good for addressing both RA and being under weight ?
Much thanks for all the priceless information. Such a precious 'heads up' re' Lectins👍
Eat plenty of beef or lamb. Egg yolks vegetables ,basically keto should help u
Can protein shake break fast? Or can I take it during lunch instead? will it still have the same effect? I exercise every morning with my protein shake. I plan to eat on weekdays at 12 nn to 6 pm. Thankyou for your response.
Yes protein breaks a fast
What are some examples of prebiotic fibre?
Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes.