How to Start Intermittent Fasting in 2023 - UPDATED INFORMATION & SCIENCE
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- Опубліковано 15 тра 2024
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How to do Intermittent Fasting in 2023
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References
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/33984...
pubmed.ncbi.nlm.nih.gov/34633...
www.ncbi.nlm.nih.gov/pmc/arti...
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pubmed.ncbi.nlm.nih.gov/10584...
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www.ncbi.nlm.nih.gov/pmc/arti...
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academic.oup.com/jcem/article...
Timestamps ⏱
0:00 - Intro - How to do Intermittent Fasting in 2023
0:54 - What is Intermittent Fasting?
1:27 - Forms of Intermittent Fasting
9:57 - What You Can Consume While Fasting
13:54 - How to Break a Fast
16:42 - Join Thrive Market Today to get 30% Off Your First Order AND a Free Gift Worth up to $60!
18:00 - Fasting Superfoods
22:49 - Rules to Follow for Success
23:57 - Fasting for Women
26:02 - Fasting Concerns
28:50 - Supplements During a Fast
31:15 - Supplements After Fasting
3:12 - Alcohol & Fasting
33:28 - Common Fasting Mistakes
35:03 - Signs You're Fasting Too Much
Please remember to leave a comment here in the regular comment section while watching/after watching. It helps this video get visible to more people :)
It'll probably sound.. well 😂 unsure how they count as a "food" or "supplement", but regarding medication. I guess you could try to time around, but say you have morning and night meds. Would they effect fasts at all? Not really sure about saying any kind in particular, but say in general.. I guess with the whole being digested, and into your bloodstream.. Will say Adderall XR helps with fasting LOL, but in terms of that..? Probably waaay off, but just by chance thought I'd ask..
Great and informative video as always!
What are your thoughts on the Animal Pak product for supplements?
How about a video on hard ketones?
Can you create some content specifically for longer fasts? Pros/cons - maybe even how to? Similar info as in this video but specific to 24-48-72 hours. Thanks man
Can you go over the study that claims that fasting shortens lifespan? Would love to see what you think about it
I hope My success testimony of intermittent diet will help/motivate those who have a similar condition.
I'm 53 years old female, 5' 2" height.
I wasn't overweight or anything but as I was in menopause, I'd got belly fat that caused digestive issues, bloating, and headache often.
Exercise regularly and eating less didn't work. Though I was in normal weight, the belly and waist were out of normal.
May 2022, I started with 16:8 time frame and two regular meals and a light snacking during my eating window. I didn't change my food but drinking extra water when I felt hungry. By the 2nd week, I felt less hungry at night time so I changed to 17:7 time frame. By the 3rd week, I saw some changes around my belly which was flattened a bit and lost about 5 pounds. By the 5th week, I lost 10 pounds and looked flat around belly and hips. My bloating was gone and skin got smooth and the most of all, my insomnia was almost disappeared.
Since then, I keep my eating habits as it is and my weight is steady 105~106 pounds.
I jog and walk 3-4 times a week, 3-4 miles each time in order to keep my muscles and bones healthy.
My purpose was to build up healthy eating habit and help myself from menopause symptoms.
Hope my case will help some other people especially middle aged women.
great job! I hope you're still at it!
I needed to read this because this is me right now 😢 I feel absolutely terrible.
Can we all appreciate Thomas still doing this video for us even having a busted lip? I think the vast majority of influencers are so obsessed with looking absolutely perfect for each video they would have went missing for a while til the lip healed sadly. Everybody has blemishes and stuff every now and then. Its normal and human. Thanks for another amazing video man!
If you hadn't drawn attention to it I wouldn't have noticed.
We appreciate it
Hey JP! Can't believe I saw you comment here, very cool.
who the hell cares....
Busted lip. How can he handle it? How can he keep his face straight? A true hero 🙄
For me the most notable benefit of my new 20:4 ETRF has been the increased sleep quality. I'm no longer nearly as tired as I used to be.
Im doing OMAD these days and it turns out that its the right thing for me. A well timed, big feast every day, and around 22-23 hours fasting. No cravings at all :)
started watching you in august at 189.4 pounds. just weighed in at 166.8 even while taking creatine (muscles weigh more when taking). just wanted to take a second and thank you for all you have done for me and a lot of your viewers 🙏🏼
Did you track your bodyfat percentage which I think is potentially more important than weight.
@@mattan147 Very true. Lots of times people wind up weaker, and burn lots of muscle, not fat.
Since I joined this channel my body and health never the same💪
My favourite thing about this channel is no "feel good" music overpowering the dialogue.
This man is just GOLD ! I’ve lost a significant amount of weight before doing IF and KETO but what was missing was a connection to my body. That understanding what your body is, does and how it uniquely operates is so key for your fitness journey. Thomas provides understanding of my body so that I can perform optimally and make intentional decisions when it comes to food consumption and exercising. It’s changed my life and I’ve never been happier because I know that I’m not only losing weight but treating my body with the love it deserves which translates into a healthy me.
Man, I was religiously intermittent fasting for 2 years and keto for about 4. I lost like 100 lbs and was doing great. My grandma moved in with me since she needs someone with her all the time, and I gained a lot of that back and now I'm borderline diabetic. Thanks for helping reinvigorate my passion and need for this. I won't see my kids grow up at this rate. And I feel terrible again.
@Andre M Smith Jr thanks bud for the encouraging words! I hit 15 lbs this time around. I ain't slacking up either.
You've proved you can do it, you've seen the benefits, you've identified the problem - you'll sort it out mate. Good luck.
I love your Channel Thomas. I used it to lose 70lbs to get into the Air Force. I've gotten out, and have sadly let myself go a bit... Time to hit your videos and get back to the basics of IF and nutrition. Please keep doing what you're doing. 🙏
Gonna get back on my fasting after this weekend refeed period from 2 videos ago . Thomas always putting in that work at the right time. Goes to show how in-tune he is
Same heree!
Been following you for a few years, but always appreciate (and need) the reminders, and love the latest research and info so that we can live our best life! Thank you!!
Fantastic breakdown Thomas😌👍
You nailed it with the body adjusting to fasting. So I started my journey with you back in 2017🤔.. was already doing BP coffee and kept carbs under 40-50gm a day.. but your videos on Keto, Fasting, and OMAD, changed the game 🤯! Lost so much weight so fast honestly it was probably a bit too much 😅 but felt 20 again🤷😅
The trouble for me started when I no longer would get hungry.. suddenly the amount of calories I would burn through easily with a 22-24 hour gap wasn't the same 🤔 I was getting skinny fat.. now variable I should mention is I also have gone through phases where I haven't worked out for a few months, and that definitely had an impact as well, but as soon as I would add that stress back into my daily routine.. the energy and fat burning results came back almost immediately. 🤔 However nothing seemed to knock me back into ketosis faster then doing OMAD at different times like you suggested as well as doing 2MAD in between.🤔
Hope this helps, or is of some use in some way 😌👍
Side note: I got into Keto and IF to lower inflammation not necessarily for fat loss.
Thank you for all you have given and shared with your base Thomas and crew😌🤙
Great summary. Thomas puts out so much good, valuable content. He keeps me "on-point," and motivated.
Thank you Thomas. You’re amazing! You’ve changed my eating lifestyle
Your content is simply amazing, always set my notification to alert whenever you upload.
So glad you are not afraid to stay on the cutting edge! Great stuff here. I trust you. Thanks for the update.
Thanks for your time man,you have changed my life both mentally & physically,much love thank you 💪
Thank you so much! I’ve been on OMAD for a couple weeks and now started to plateau. Time to mix it up. Even followed your 48 fast. Great content, love your channel!!!
I have not yet tried IF in an official capacity. But I am very excited to try this on my fat loss journey. From an evolutionary biology standpoint, this makes incredible sense. Our bodies likely evolved with periods of excess food followed by periods without available food sources. In order to maintain peak form it would make sense that the body evolved to ensure that this Intermittent Fasting etc was maximally beneficial to us. Gonna give 18/6 a go for a 2-3 days a week and see how it goes!
Dude thanks so much for this updated Fasting 101...I started my journey with you years back... and it really worked. Now I find myself needing to reset myself, so this update couldn't be better timed. Thanks man!
I started fasting 16:8 hrs but now I fast 20:4hrs now I feel so amazing
I’m hooked on the 20:4 like it’s a drug!
How long did it take you to get to 20:4 ?
@@nw0913 for me it was instant, As soon as I heard that 20:4 is a healthy and sustainable ratio haha of course you need very clean food, especially the meat, Recondition your mind for 21 days upon waking, and before bed: for the 20:4 to be normal for you and your blood sugar to stay balanced all day. In 21 days youll be a champ!
I did the exact thing about 5-6 years ago. Lost about 60 lbs in 7 months. I’ve since gained most of it back (had a lot of major life changes that were very challenging). I started the 16/8 fasting 3 weeks ago and I’m working back to 20/4. I know in a few more weeks I should start losing more weight in my mid-section. I’ve also reduced my refined carbs and sugar as much as possible; but one of the key factors in my weight loss is the fasting.
I have learned so much from you. Thanks for keeping up with studies and breaking them down in simple language. 😊
Super gold content ! Everything one needs to know about IF and more in one video ! Thank you Thomas ! 🙏
Thomas, You are my favorite health Guy on You Tube. I wonder sometimes, How a person (yourself) can do a complete 30 minute video, with no editing, with a large amount of medical terms, and odd food names, never mispronounce a single word while never reading from a script. I find that amazing. You have helped me so much. Thank you and Keep up the outstanding work!
This is the most thorough breakdown of fasting that I have ever watched. Thank you so much you have been so helpful. 😁👍
I have been fasting since I was a young. I have about 1K allergies. I do one meal a day for several years.
I also have a number of dormant auto immune diseases.
My sister, just one step up from me, is on dialysis, among other hospital procedures. She doesn't listen to UA-cam.
I'm listening to you and some other UA-cam health professionals. So, I haven't been in the hospital for about five years now. Not every day is perfect, but my cognitive ability is helpful to me and others.
I have a walking stick for speed and balance, and I am much better than I ever thought possible, thank you for sharing your wisdom, knowledge, and understanding,
I appreciate you and others who share❣️
As a long time subscribers who rarely comments, this is one of your best videos about fasting. Measured, direct, engaging and linking past recommendations with new...😀
Very detailed and good info on this channel, been following for years Thanks TD
Just started fasting. Want to do it the right/healthy way this time. This has to be the most helpful video I've found. THANK YOU! I learned so much.
Thank you for this super informative video. Been Keto / low carb for 5 years now, but lately stress and alcohol has taken a hit on my belly fat. Needed a new way to get cuts back in and this was the kicker I needed! Have DLed an app to keep me on track and looking forward to an easier ride to fatloss this year. Plus congrats on making the sciencey content much more relatable than your earlier videos. Great progress!
Love this video. Awesome info & I feel like your delivery was a bit slower maybe & I took it all in better than I normally do. As always…thank you!!♥️
excellent video. Thank you Thomas. Fasting is incredible. This feeling of peacefulness and well-being, being able to control its body like that is very nice. Also, not eating leads to empty stomach which is really enjoyable for moving
Thank you for continuing these videos. Helping people truly have understanding of their nutrition and health so that they are empowered to improve their health and lives - it is greatly appreciated!
I love how comprehensive you made this video, thank you!
Thank you for always updating newest info and for explaining in simple terms xx
Learning the benefits of scheduled intentional eating for health gave me inspiration! ThankYou Thomas
Appreciate the update on this. Btw nice haircut 💇🏻♂️🤍🙌🏻
I really appreciate your science/evidence based approach to fasting. I only wish I had discovered your channel sooner.
I find the challenge with alternate day fasting is I diurese like crazy when I am trying to sleep. I urinate 4-5x minimum and my sleep is interrupted for the first 4-5 hrs. I wish I knew how to solve this because while I do focus on drinking a couple of quarts of water throughout the day for a total of 64 oz, I do it when I am most active and not immediately before bed.
As a Registered Nurse trying to erase the negative effects of many years eating and sleeping poorly on night shift-I really appreciate your content. I work day shift now and I have dropped 30 lbs with another 60 to go utilizing your information and other substantive changes to my life. Its made a huge difference in my life. Thank you.
Thanks for the info and always coming with the newest research bro!
As always, thank you for what you do. I have learned a lot from watching your channel! 😁🤗
Wow! Thank you for this updated information! I follow you and subscribe to your channel and you’re the gold standard when it comes to all things IF. Do you have a book published? If so, I want to buy it!
I’ve been IF since 1/2/2023. Lost 15 pounds (goal is to lose another 15, then maintain), but I see the scale actually going up by 3 pounds, even though I’m committed to 17:7 every day and I have Celiac, so I’m basically eating Mediterranean diet. It was very frustrating but now that I’ve watched this, I think I need to switch it up and do 2 things differently:
Eat more calories (I was restricting to 1000-1100 a day, I weigh 160), probably closer to 1400-1500, and second, not fast every day of the week! Thank you!
One of my favorite channels regarding working out and diet. Excellent content.
Your recent “ 5 things not to do video” helped my plateau big thank you
I'm a truck driver and spend a lot of time far from home. So I find your channel very useful and start creating a meals I can prepare in the truck and also learn and still learning how to put all this in work. Just need to move more
You are looking healthy and well rested in this video Thomas ! A sign that you practice what you preach !
Thank you very much for the info. I had really positive results on the warrior diet about ten years ago. Was looking to begin fasting again to get my nutrition and body composition back under control. I began looking into the latest fasting knowledge and came across your videos and now ready to jump back into it. Thank you!
I'm really excited to try intermittent fasting! I watched the entire video which took about an hour because I kept pausing to take notes. I will keep you posted! Thank you for all of the information. It was super interesting and I'm ready to learn more!
Great info as always. Thanks for sharing with us.
I’m just getting back to IF. I needed this video!
Another great video to add to my collection. So informative and when I’m in in doubt, I rewatch these videos to get back on track
Thank you for the updates!
Thank you! Excellent video , so informative and interesting.
Thank you SO much for your content, Thomas. I am a keto/IF beginner who is 120lbs overweight and your thoughtful use of data and personal experience in your videos make me feel confident in my choices!
Whoooo! Go get it girl 💪 ❤️
How’s your journey?
Thanks again Thomas, great info on tweaking metabolism with fasted workouts, Mitophagy is a huge benefit for me at age 75, while doing surges on the bike taxi bringing folks to the chase center for Warriors games😎
I’ve been following Thomas (among others) for multiple years. In that time, I lost 130 pounds. My daughter died 11 months ago. I’ve gained 30 pounds. I am now back in ketosis, but for the life of me, I can’t fast for more than 16 hours. It doesn’t help that I have a very stressful job, but I’ve always had that. I don’t consider 12 or even 16 hours to be much of a fast (for me). I need to get back to extended fasting.. Bet my Cortisol levels are high. 💜
So sorry for your loss
Perhaps you can recruit a friend or family member to fast with you and you can encourage one another. My condolences for your loss.
Consider going into a Protein Sparing Modified Fast for a couple of days a week. It's easier than a regular fast because you don't feel as hungry but it still breaks weight stalls. It's basically having high protein, low fat, very low carb days. You will eat a lot of poached or steamed chicken, turkey, white fish and egg white omelettes. It's also much easier to do resistance training in the days that you use that fast
Recent subscriber here, thank you Thomas!
You threw me for a loop with that mailbox bit at the end LoL! Thanks for the info. I’m was doing 16:8 every day but like you said i think my body was just getting used to it. Sleep is soooo important. Learning that the hard way. The only thing I was curious about that you didn’t mention was PSMF fasting.
Man, you're a life saver!! Thank you for all your videos!!
I’m about to finish my 75 Hard challenge and work out how to continue my healthy lifestyle and improve my routines. This information is just what I needed to understand what I could do better with intermittent fasting and workouts. Thanks a lot!
Good job. This was way better than I expected. My only concern is that the foods you recommend are high in heme iron, and for me, that builds up. I've been eating a lot of pork chops, chicken breast and eggs lately. I always eat a lot of sardines, and until lately, oysters. I should be eating more wild salmon, but the prep time has kept me from having it as often as I should.
After 24 hours, you're not going to be burning lean mass if you exercise-particularly including resistance training. It's actually the time restricted eating that's the biggest threat to lean mass (because your body goes for the lean mass at the beginning of a fast, after the glycogen reserve is depleted-the lean mass is faster gluconeogenesis than fat), and the same applies to it. The thing to recognize is that chronic fasting should not reduce your overall protein intake, and you really need to use that lean mass.
My problem with ETRF is that cortisol spikes in the morning. This is a good time to exercise and not a good time to eat. If you want to exercise early and eat after you've burned that off, fine. Then you can get the eating done before 2pm or whatever. I just simply don't think it's a good idea to wake up, not hungry, and eat. Sadly, exercise when it's 10ºF outside isn't very fun.
I like Redmond Life electrolytes. The salt come from the ancient salt mines in Utah, so the possibility of PCBs is non-existent, whereas it's a real likelihood in other sources of salt.
Creatine is the real deal-especially before the workout-before the warmup, actually. The difference I noticed was dramatic. After, and when breaking the fast, I've started tossing a few blackberries and broccoli sprouts in a collagen shake, along with EAAs. I get my vitamin D, cod liver oil and K2 with the afternoon meal, and supplement both potassium and magnesium with every meal. To be blunt, though, I'm trying to minimize the supplements, most of which should not be necessary if the food is good.
This was great, thanks!!!
Great content as always 👏,keep it up
Btw this was one of the best videos you’ve put out yet 🙌🏽
👏 👏 👏 Great resource for everything fasting backed by current science-- thank you for making your content free and accessible to all!
Wow! What a job you did there! Thank you very much!🙏🏻
Great info!! 🙏🏽🙏🏽 When I started IF in 2018, I stopped eating after lunch and ate again the following morning after a hard HIIT workout, and I loved it. But now I can’t sleep if I’m hungry at night. I can only sleep if I eat some collagen protein with butter 2-4 hrs before bed. It’s weird. My body has been through a lot and it’s what I need now. I haven’t even really done IF in a couple years. This is helping to get me back to it. 🙏🏽🙏🏽
Always so helpful thank you!
Thx for this so much, Thomas. I Inter. Fast and appreciate this vid!!
Grateful for the updated info. Knowledge .
Great video Thomas! I was wondering how I was going to introduce my friend to keto/IF/prolonged fasting and you just nailed it, because I couldn’t do it and get it all in so as to be convincing enough to get him to try it, or even look deeper into it. Even though I have lost 100 lbs in a short time, right in front of him. Thank you so much Thomas. I’ll get him to watch this video.
Appreciate the good information!
Superb content, sir. Thank you. IMMENSELY educational! 🤘
So very helpful! Thank you, Thomas!
Great info, well done. Thank you!
Thank you Thomas!! Excellent video!!
I was going to comment to get your advise but you covered everything that Inam already doing on a 24 hour fast. Coffee was great advise to get me through the gym. I was fasting to long. Thank you for your intel on that.
Very informative and up to date fasting information, thank you. I'm trying to do ETRF to heal my gut issues, hopefully that helps!
Thomas, first of all thanks so much for all the amazing information on intermittent fasting. Please consider doing a video on specifically women & also you always talk about people over 40 you know you have followers that are over 60! I look as good as I did in my 30s thanks to what I’ve learned from you!
I absolutely love your content, thank you! As a former severe anorexic, it’s really tricky to try to get into healthy fasting. You’re one of the few that really emphasizes how caloric restriction is NOT the goal! Chronic Caloric restriction caused me a lot of inflammation, extreme malnourishment, I was a ghost of myself. You do an excellent job of emphasizing this, not many people do. Thank you ❤
I'm annoyed that I didn't find this channel sooner. Thank you for the great information.
I can do 15:9 due to work schedule
Early meal time would increase "rest" time.
Yes, I drink tumeric tea and limited amount of unsweetened coconut milk (180ml), and ACV
Thanks for the awesome video! Really useful and structured information with all the newest research updates!
The only thing, I just have to defend sea buckthorn - it's an amazing berry used very widely in many different ways where I come from in Latvia.Sea buckthorn contains vitamins A, B1, B2, B6, and C. I personally love adding blended or just smashed sea buckthorn berries to a herbal tea, tastes GREAT and it will help get rid of cough, running nose and such when you are sick way faster. Berry oil from seeds or fruit pulp itself is a good skin softener and is often used also to treat light burns. And of course it's also often used in many different foods, such as jams, pies, drinks (the juice tastes amazing, especially if you like slightly sour taste) and others.
Very informative. Thank you.
Hey Mr.Thomas thank you for good work it really help me alot
Brilliant easy to understand video - I am going to include turkey in my diet now. I always include avocado in my diet every day (because of you advise) and feel better for it. Cannot thank you enough 🙏
Thomas, you look so HEALTHY!!!! Way to go.
Thanks! Great video. Love from Australia
hi thomas i made really good tranformation by your advice thanks a lot for a very good content
Appreciate the update!
This is just whatI needed Thomas. I am trying to get past a weight loss stall. I am on day three of a water fast because I hear that this produces fantastic weight lossresults. Carnivore stopped working after a 40lb loss 😢
I will definitely be switching this up . Again THANK YOU Thomas, this is gold!
Look at the protein sparing modified fast twice a week as well. It's basically eating a lot of lean protein like skinless chicken or turkey breast, white fish, lean beef and egg white omelets for a couple of days (I recommend poaching the poultry and fish so it's more flavorful and moister). I also found that I would overindulge too much on cheese and cream during my regular keto days so now they are just rare treats. I can get more satiated with a fatty cut of meat than with a lot of cheese. This kind of intermittent fast has many of the same benefits of a regular fast, but it spares muscle and it doesn't slow down the metabolism
Just had 2 babies back to back, pcos cyster on top of this so losing belly is always my #1 goal. trying to crack the code. ive been doing 80 hour fasts every other week but this month, going to try doing 40 hr fasts 2x a week instead of all at once and hopefully increase my metabolism. Also, been trying to do less jogging and doing more walking/hiking. just got the treadmill that goes to 40% incline and down to negative 6%.
I recommend Mindy Pelz on advice on fasting for women. She goes into more detail about how women should fast and eat depending on their menstrual cycle and if they are breastfeeding, etc.
Thank you. Very helpful, and with just enough to make the overall message clear: There's a proper way to intermittent fast! Going to rewatch this some and give it a try.
Such a good channel. Thank you, Thomas.
Keep up the awesome content
I love this. Great video. Thanks 🙏🏻
Thanks Thomas, great information. 👍
Thank you so much for all this valuable information 🙏🏻 ♥ 🙏🏻 ♥ 🙏🏻
Amazing video. You are admirable !