Intermittent Fasting SCIENCE
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- Опубліковано 27 лис 2023
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Way easier for me to diet using fasting than otherwise. Eating makes me hungrier, so I generally don’t feel very hungry until I eat my first meal.
Yeah I feel the exact same way. I’ve been going through some bad stuff in my life, so I’ve literally eaten NOthing the past 2 days. 0 food. I don’t have an ounce of hunger. The thought of food is repulsive to me right now because I feel so oddly full and satiated somehow.
And at the same time, if I eat the tiniest snack after having been fine not eating hours (or days) on end, I often find that by the end of the night I’ve eaten literally EVERYTHING in the fridge and cabinets. I made myself bagels with cream cheese at 4 in the morning because there was literally nothing else left after I’d gotten done in the kitchen. All kicked off by one tiny little cheese sticks.
The more I ate, I wouldn’t say the hungrier I felt, it was more so that my craving of the good taste of food became oddly overwhelming and I found that I simply couldn’t stop eating
I make like 4 bags of tea condensed into one cup of water and add one cup of whole milk. drink that on the morning warm or cold. That will get you moving and keep the hunger away. I have to make myself eat lunch or else I won't eat till dinner. high fat foods will help too. keto is the way. I lost my whole belly and now I'm trying to gain.
If it works for you then great, it makes me starving if I do it and will grab anything when I go near the kitchen cupboard.
I could be wrong, but I suspect that you're mistaking other cues for hunger (stress, boredom, chasing a particular emotion etc).
That's probably because you're not eating any protein. Protein is what keeps you satiated. If all you eat are sandwiches, noodles and bread then you're bound to fail.
Intermittent fasting is a concept built off of our early human ancestors. Back in the day we couldn't refrigerate food so it'd go bad extremely quick and other predators could smell it and challenge us for the kill. The reason our ancestors were able to intermittent fast was because they were eating the entire carcass of an animal right after they killed it.
Just eat more protein. You'll be ok. And if you can't afford meat then I think protein powder would be a good place to get your supplement. One cup with 6-8 fl oz of milk and/or water has always worked for me and kept my hunger at bay
Intermittent fasting has actually help keep my blood sugar under control. 10/10 from this type 2 diabetic!
But how would you have performed adhering to other ways of caloric deficit? Probably just the same. But glad you found something that works for yo! :)
@@kakefisk a caloric deficit is a caloric deficit, the timing of when you eat is what makes a difference.
Congratulations! I do OMAD myself, love it!
@TheCreeper1124 I remember in another video Dr Mike talking about the time of day not mattering as long as you have your fasting hours and your eating hours set up.
@@TheCreeper1124if a deficit is a deficit then the time constraints should not make a difference. As mike said.
My personal experience on intermittent fasting goes far beyond loosing weigh. The mental clarity goes very high and my digestive process was very good. I had tried several of the most popular diets and find that intermittent fasting is economical and the results were much more higher and steady. I lost 30 ponds and feel much better.
Rp, for the love of Mike’s perfect bald head, please link the videos in the comments.
I swear, like 9/10 UA-camrs won’t link the video the Short is from, anywhere in the Short itself. And this isn’t a thing that less professional UA-camrs fall victim to, I’ve seen it all up and down the gamet from small channels, to medium/big ones like Mike’s, to absolutely colossal channels-they ALL miss this!
I mean imo this is a must if you’re running your UA-cam channel as a business. I’m sure the original video would get thousands more views if it were linked here lol
And my apologies if I came off as condescending-I didn’t mean to. This is, obviously, a pet peeve of mine lol. Again, it’s not just RP or Mike-basically every youtuber forgets to do this.
Like a perfectly shorn scrot.. majestic.
Have to disagree with you here. It's more than the caloric restraint, it's about regulating and limiting your insulin response.
It’s also known fasting increases growth-hormone/ghrelin and igf-1
These bodybuilding guys can’t look past weight loss. They think that’s the only healthy thing you need to do and lose weight. Him and Greg doucette both could care less how fasting/carnivore etc are more than just diets they help people in others ways
Well this short is a bit incomplete. I think Mike goes more into it in the actual video
caloric restraint IS what regulates and limits insulin response.
@@briankelly7978 theyre healing diets and tools to fix various issues or you can just jump on medications treat symptoms and be sick the restt of your days.
Intermittent fasting reduces isulin resisitance in bodies that have it. That seriously transforms to body's ability to utilize fat as fuel. Regular eating in a patient with insulin resistance may create a deeper inroad to the problem, regardless of calorie consumption.
Things that reliably reduce insulin resistance:
-Being a healthy weight
-Losing weight (i.e. being in a caloric deficit)
-Exercise
Fun fact: Insulin resistance is a predictor of weight loss and greater lipolysis, not weight gain as spouted by shitrags on the net. Hence why two drugs that cause insulin resistance (GH and Clenbuterol) also enhance fat loss.
I mean the clue is in the name:
Resistance to insulin, think about those words for a few seconds.
Q: What does insulin promote? A: Lipogenesis (fat synthesis)
Q: What does insulin inhibit? A: Lipolysis (Fat burning)
Therefore, what would resistance to insulin logically cause? A: Decreased effect of insulin.
What happens for example, when a diabetic person does not take their insulin i.e. in Diabulimia (in other words, simulating being EXTREMELY insulin resistant?) Oh right, they lose weight.
Not only that, but when people with IR lose weight, they lose MORE weight than people without IR
www.ncbi.nlm.nih.gov/pmc/articles/PMC3110645/
So the premise "Fasting reduces insulin resistance (i.e. makes on more sensitive to the effects of insulin, such as increased lipogenesis and decreased lipolysis) and therefore enhances fat burning" is drivel.
Fasting has been a blessing for me as a diabetic. It’s the small things that your body needs to flip a switch because fasting causes my A1C to get back to normal. The smallest amount of fruits would normally spike my sugar but since I started fasting it’s balanced myself where I can enjoy half a cup of fruits without that horrible feeling after.
Eating throughout the day gives you many enticing opportunities to overeat. Going a large portion of the day without eating means you get to actually eat until your full when you do eat. It requires more upfront discipline but way less overall disclipline is required.
Add in calorie miscalculations and you have a wonderful formula for a person, who is somewhat more casual about their weight loss compared to people like us who are into fitness, to claim they eat right yet can't lose the weight. I truly believe it's better to undereat than go overeat, particularly if you are obese. Your body can survive off 1500, hell, 1000 calories a day when you have a lot to lose. That's why intermittent fasting rocks for some people because they just can't possibly fit in nearly as many calories in a single meal as they can with a regular diet
Bro, what are you talking about? If a person starves themself for a whole day they're more likely to overeat than somebody who has a whole plan for all 3-6 of their meals. Intermittent fasting works for some, but for others it can lead to a eating disorder. It's high risk and basically has the same rewards as eating 3-6 meals a day. You can do it if you want to, but like Dr Mike said there's no real advantage from it vs just having 3-6 meals a day. From what he makes it sound like it just depends if you have time to eat 3-6 times a day or not. If not, then in an extreme case you could probably try out intermittent fasting. It's just dangerous because how are you supposed to get 1500-2000 calories in one sitting? Youd have to constantly eat for like 1-2 hrs.
@@itsmesteve1081 Brother in the same paragraph you said eating all in one block of time would make you more prone to overeating and then you said it would be difficult to eat enough. What are YOU talking about. You're out of your element donny.
I feel like taking a nap after I eat. That's not what you want if you're at work. If you eat one big meal at the end of the day you can go to sleep
@@gregpettis1113 eating one huge meal right before you are going to bed isn't optimal either lol. Ideally you should not be sleepy after a meal
You left out autophagy and growth hormones that come from fasting
And the lowered insulin resistance.
It's real easy to regulate your insulin if you only have one meal a day.
Usually people get up, eat cereal, some bread, and then sugary snacks throughout the day.
If you only eat mostly protein in the evening, and the mostly carbs 2 hours before sleep, you know exactly what is going on in your body.
You both are clueless lol can you give me links and literature on those baseless claims
@@carlpanzram7081 it was all good until you mentioned carbs. Humans absolutely don't need any carbs. Zero.
Agreed @@Wildkoala1
I literally just searched "autophagy study intermittent fasting" you lazy friend.
pubmed.ncbi.nlm.nih.gov/30172870/
pubmed.ncbi.nlm.nih.gov/37572827/
@@Wildkoala1
Intermittent fasting has helped me a lot in keeping on a defecit. Usually I do 2 meals a day. It helps a lot if you have your meals planned out too, as Dr. Mike says if you are just binging all you can eat taco bell during your 8 hour window or whatever it's not going to do shit.
I’m one of those who can fast 36 hours standing on my head but I built up to it. I know that even an eating window not for most people. The weight flies off wicked fast, though.
Same here .. I tend to go 40hrs sometimes 48.
I call bs. If you were standing on your
Head for that long you would definitely die.
My boy is wicked smaht
I’ve been doing 16-8 IF for years and it’s really helped with my hunger and feeling “hangry” i can go all day without eating and feel fine, but once it starts getting to 5-6pm then i’ll start getting hungry and my body will start releasing those “hangry” hormones
I've been seriously training for 10 years. Ive counted calories and done many somewhat succesful bulks and cuts. I absolutely love intermittent fasting. I have a hard time getting all my calories in, and eating all day long just makes me bloated and feel like I'm just eating when I'm not hungry. After fasting I can eat a ton of food in a short amount of time. It also makes it easier for counting calories, since I only have to count around 2 meals instead of 4+. I also seem to be a lot more focused and energy balanced throughout the day, without the ups and downs of insulin. I feel like it increases metabolism a bit too.
other than leaving out all the important bits for why it's great, the 'hunger' bit is mostly about timing. the human body (like most animals) is not THAT smart when it comes to hunger, and, for MOST people, if you regularly eat at the same time, you'll be hungry at that time, and rarely if ever outside that timeframe
and as for as the caloric deficit thing, it's far easier to control calories when there's less meals, that's why it's easier to lose fat/have a caloric deficit with intermittent fasting (which is exactly what the vast majority of proponents say)
quite the clickbaity short. expected more from you, Dr Mike :(
For people that don’t know, intermittent fasting isn’t necessarily eating one meal a day.
You have a feeding window, mostly 8hrs, to eat in. And then don’t eat the rest of the day.
You can easily eat 3-4 meals in an 8hr window.
Intermittent fasting is some bullshid name, though, most people eat between 9-to-5-ish, lopping off an extra 1-2 hours is just normal eating. It only gets into fasting territory, imo, when it's over a day....maybe I'd let a 4 hour window squeek in there, but otherwise it's just some time constraint eating and doing what every Asian person does which is eating your last meal about 4 hours before you sleep.
This just his opinion, there are tons of studies and research on benefits of fasting. The fact is. We as humans eat too much. Food is easily accessible. The digestive system never gets a break… I fast every day and still build quality muscle.
me too. I'm 50 and still gaining muscle. The body needs a break to recover.
Yea i feel like alot of people dont talk on the main point of it, which is giving your body a break from the work of digestion, every part of the body needs propper rest in its own way
@@isaachenry3739yeah, it allows the body to focus on repair and energy management. Great for the brain for instance.
Why are so many people keep believing, that the digestive system needs breaks?
Do you guys think also, the heart needs a break from all the work it does since your birth? Or your lungs?
These organs do their work only, they don’t need such things as breaks.
But I agree with the other points, too easily accessible food with too much eating them are a very big problem.
@@oguzhan4006 That's a poor analogy though. Evolutionary speaking I believe temporary starvation has been a natural part of the human condition. It's not so much that the digestive system needs a break but rather that the body has energy to put into repair when it isn't busy digesting. Also the mechanism of neurogenesis as a result (because we need to then find food) is also reasonable to me. Personally i don't believe in these crazy long fasts, but after having suffered nerve damage/autoimmune disease fasting has been the only thing to help with this. I've done 52 hours so far. Will try 72 next time.
Fellas, please ignore him on this one. Fasting is awesome!
this guy is intelligent but not wise.
What benefits is he leaving out?
@@balla2828 Blood glucose & therefore insulin regulation. Also autophagy.
You fasting guys are a cult 😂😂😂
@@yamatocannon1You gym bros are a cult
Intermittent fasting is awesome for people that don't get hungry on it, like myself, and so it's super easy to stick to but if you feel like you always need to eat something then you will fail on it.
Bodies adapt. If you get use to not eating around certain times you eventually stop getting hungry at those times.
I lost 50 pounds over one year with 36 hours fasting every 2 days. No other diet Ive done before did that. And I gained muscle and strength during this time as well. Because the fast improved my metabolism. I like your content, by the way, tks.
Fasting made my work day easier and it simplified caloric discipline for me during a deficit. Again 3 meals and a snack during the eating period. What Dr. Mike didn’t touch on was how it made you feel when you became accustomed to it. I felt sharper and more aware during the fasting hours and I had lots of energy. Best for a deficit. On bulk I imagine it could be rough to do so it does not make much sense but I have seen some try it.
Intermittent fasting is awesome. There’s a sweet spot around 18 hours when your body feels empty and for some reason I feel really strong and happy. Around 20 hours is my limit. It’s seems to really improve my mood and makes me strong and light which definitely helps me lift more in the gym.
IF isn't about having one meal a day. One of the most common setups is 8 hour eating window and 16 hours fasting. 11AM to 7PM gives me 3 meals a day.
The most important thing is about low carb.
@@vothaisonwhat? Low carb diets literally suck. Living hell. Never again.
That's the time window I did when I did IF. Definitely cuts out all the night junk food which causes most people to get fat.
@vothaison why?
Intermittent fasting has been magic for me. .Lowered my A1c, lost cravings, lost weight and I have easily kept the weight off.
One advantage I would say regards weight loss , is if you are eating multiple meals per day and on a calorie deficit after every meal you are left hungry and basically counting the hours to your next insufficient meal!
When fasting after the initial few wks of hunger you absolutely begin to get used to it, and the bonus for myself is i know come my eating window I’m able to consume a larger amount of food that leads to me feeling full and satisfied.
As long as I still choose nutrient dense food choices despite being in a calorie deficit I feel satisfied after that meal combination and through time have found it easier to go slightly hungrier during the day and do all my activities including endurance cycling and weight training with no noticeable change in performance.
You’ve completely skipped over the part where fasting lowers insulin’s, clears skin, cleanses the gut, boosts your mood etc etc
Why not mention autophagy, the massive HGH boost only achievable
in a fasted state, improved insulin sensitivity, and protein synthesis you get from fasting?
Great. You got a boost in HGH but instead of eating during that boost, you're starving. HGH does nothing in short boosts while you're starving lmao. Y'all make it seem like the HGH boost remains all day. If that were the case, every bodybuilder would be fasting and not spending a fuckton on buying it.
Because that's all bullshit and not actually backed up but anything. In fact the most recent RCTs indicate that IF is comparable and slightly worse than a basic caloric deficit by all of these factors.
Autophagy already occurs in the body at all times, you'd die if it didn't. Autophagy is the recycling of dead/degraded cells. If your rate of autophagy is increased, then it conversely means that your cells are dying faster 😕.
Fasting does not increase muscle protein synthesis. It actually decreases it, if anything (especially multi-day fasts). Your body only stores a limited amount of amino acids in your plasma, and if it runs low, it'll start pulling the amino acids stored in your muscle tissue, which increases your rate of muscle protein breakdown. This is why frequent meals with protein to regularly replenish your amino acid stores is better for building muscle than fasting is. Leucine in particular seems to be a limiting factor in muscle protein synthesis.
@@PlayerSkillFTWof course autophagy occurs in the body regardless but IF increases its processing. There's a peer reviewed article on it.
Autophagy only occurs if you fast for 72 hours or more
Rather than an extreme fast, you can always start your first meal at 12-1, then eat your evening snack and then finally dinner. Spread out your caloric intake throughout the day like this you should be good.
Fasting really helped me kick start fat loss. I went head first into a 20/4 routine, combined with 2 cardio days, and 2 resistance days a week. lost 20kg in 3mo. Have toned it down do doing 2-3 week stints of fasting, and eating normally on weeks i do a lot of resistance training. But im far healthier than i was 2yrs ago.
To me, the mental is what it’s all about. I get groggy if I eat during the day. If I eat lunch(anything of sustenance) while at work I lose like 20% of my brain power
Then why is there a study that showed the amount of fat lost was greater while the amount of muscle mass lost was smaller?
All conditions like calories were identical and it makes sense.
Most people rarely go without food which leads to the body being unable to burn fat as efficiently. When they go into a deficit they will of course lose fat but also see a reduction in the basic metabolic rate and more muscle loss because the body compensates some of the reduction that way.
IF forces your body to rely more on the fat storage and less on the food you constantly consume which makes it more efficient and leads to better results. It's essentially the same with keto. People are less hungry on keto and there is a lot more muscle preservation.
Of course exercising for example also does the same so idk if IF has an advantage over dieting with plenty of exercise but for regular people IF is definitely better according to the science
And what if you dont have fat storages? Im lean, i dont have storage. Not to mention what about blood sugar? My brain needs glucose. I cant think when i dont eat.
@@dang1099 if you eat not all the calories get used up immediately. What your body can't use will be saved as glycogen and ultimately fat. This happens independently of how lean or fat you are. So if you don't cut you'll always fill up and then empty some storage. This happens btw already with normal eating patterns just not as much
Been fasting for 4 years. Many great results. I’ve listened enough to this guy. There’s better people to follow regarding nutrition.
The only advantage, it induces a stress response on your body. Which has health benefits. Works best when you connect spiritually at the same time. Whatever belief you have, connect with that belief throughout the days you fast. No spiritually? No problem, connect with your inner body. Meditation on feeling the tip of your toes to the top of your head. Meaning, you think about what your toes feel like, then your feet, ankles, legs and so on, all the way to the top of your head. You may find that meditation on your body could connect you to somthing larger than yourself. Listen to your body, its smarter than we are. Lol
Love fasting. At first id still have hunger issues but after a while that goes away entirely. The mental clarity and zero energy dips throughout the day is the best part for me
Intermittent fasting is extremely healthy and effective. All my life up until a few years, I had never tried IF, and I’m glad u did. For me, it’s a big win all around. 👍💪
Honestly IF has been a miracle for me. After 2 weeks of being hungry, I don’t even think about food until 5. It’s not ideal for bulking but for weight loss or maintenance, it’s so easy. Also my mind is clearer and I have been way more productive. I may respond to it better than others but it is such a useful tool to me
The one thing about OMAD or intermittent fasting is that for most people it makes it easier to track their caloric intake and eliminates the snacking that usually leads to going over your maintenance
Not sure where this is coming from but there is good data now from human intervention studies showing positive metabolic effects from intermittent fasting.
Dr. Jason Fung wrote a whole book addressing and debunking everything Mike is saying. It is called The Obesity Code.
Great book to understand how insulin affects weight loss. Helped me lose 40 lbs
The biggest benefit for intermittent fasting for me is it makes it a lot easier for me to keep within my calorie deficit and not over eat. I have always had trouble with over eating and I find if I only eat within a 4-5 hour window I can easily stay within 2k calories and not be starving it also forces me to be more selective of what I eat because I still want to get in the requisite protein to help build muscle mass
Its extremely important to have a completely empty system every so often. Like nothing in the stomach and nothing in the intestines. Many benefits and prevents a lot of sickness and disease
I love IF. I love the feeling of being hungry. Also when it is time to eat, healthy food is so much more appetizing!
Just lost 80 pounds and counting on OMAD. Insulin stays low and autophagy really helps you. its hard to over eat in one meal. And after 3 months you dont get hungry AT ALL!!!!!! he's guessing!
Bodybuilders aren’t fans of IF. They’re trying to maintain a crazy amount of muscle and have very uncommon physiques. Most of us are just trying to be reasonably fit and healthy.
And they only see it from their own perspective!
I did intermittent fasting for about a year and it did absolutely nothing for me
Disagree on this one. It may not be a magic fat eraser vs regular caloric defecit....but....It helps with insulin resistance, it helps with blood sugar regulation and blood pressure
From my understanding, I think the one caveat is that fasting tends to help people more who might not be as active. Having multiple meals a day is fine but if you aren't also working out or getting plenty of physical activity to deplete excess nutrients from your bloodstream you will certainly run into health issues. Happy to be corrected if I'm off base here.
Intermittent fasting isn't actually about weight loss it's supposedly can encourage the body to heel itself at cellular level, strengthen the immune system and other benefits. There is some research into this not conclusive but many past and present cultures practice this and other behaviours like the Wim Hof technique and sound healing meditation. All has it's place I believe people should be open minded do your research and try different things to find the best balance for yourself. Positive mindset is key.
Negative mindset leads to disease
Intermittent fasting works really well for me. I'd rather have a shorter eating window and feast, then eating smaller meals throughout the day. I also feel tons of energy and enhanced mental clarity while fasting. One other thing it did for me that I didn't expect. It naturally suppressed my appetite. So I literally don't feel hungry at all during a fast or in between meals.That alone really helped me lose weight.
Here's what fasting does do to help. It takes people with undisciplined eating habits and gives them an easy rule to follow. Sticking to that single rule is a huge improvement for people that just eat when they get hungry. If you already are the type of person that counts calories, then intermittent fasting won't help you because you already have the discipline structure most people don't have.
For me, it's easier to eat two 800 calorie meals and a snack.
Some people get caught up with have to hit a certain amount of hours before they can eat and if they cave in before hand and go "f*ck it" and binge the rest of the day. Like some people with "clean eating." If you're ever going to try IF you should ALWAYS have your first meal of the day on hand ready to go if need be.
People should start talking more about GLUCONEOGENESIS, KETOSIS and AUTOPHAGY.
If you eat all the time you never get benefits from this.
So i would argue that people who do intermittent fasting should be considered more healthy.
You forgot the main point of IM. Its so your body has a prolonged state of reduced inflammation and periodic regeneration. Furthermore, the hunger is mainly a hormonal response thats habitual. If you have the will power to stick out for 2-3 months, that hunger dissapears.
Your not starving all day. You become adapted and your stomach only growls for a few minutes and goes away. We are hunter gatherers and were not designed to eat all the time. We're designed to go through feasts and famines and our sugars only came from vegetables, honey, and fruits in season. That's why fasting is so healthy, it's how we're designed to eat.
I had a lot of success losing weight doing intermittent fasting. It basically meant that I would remove an entire meal's worth of calories from my day just by skipping breakfast.
Maybe it's just me, but I found it much easier to live with hunger when you have a set time you're allowed to eat. You learn to tune out the feeling of hunger when it's not time to be eating, and the rest of the time you're not hungry because you're eating just as often as you'd normally would.
Skipping a meal isn't intermittent fasting that's just skipping meals. In IF you still eat your full amount of meals just in a shorter space of time.
What Dr Mike is saying is that there's nothing about IF that differs to other diets i.e one works a certain way that means your body reacts differently etc. If you skipped breakfast and ate the same food you're currently doing now over 16 hours instead of 7 you'd have exactly the same results.
The diet type doesn't have any bearing on your weight loss, only the number of calories in vs calories out so IF in this regard is the same as other diets, a great option, but equally as great as just cutting your calories normally. Whatever people are more likely to stick to is best for them, but there's nothing about either that makes it inherently better for everybody.
@@karlb.5403 Skipping a meal IS intermittent Fasting. You dont eat portion of a day means fasting. The point isnt amount of calories but having more meals with very little calories makes you hungry whole day and requires stupid amount of planning.
While if you eat only in the afternoon you can eat until you are completely full, you dont need to watch what you eat that much and you will still have calories left.
If you have normal day job, its not possible to have 5 perfectly timed meals long term. I am on Intermittent Fasting for 6 years now. Rocking abs year round while not watching what i eat much, just making sure its mostly healthy (fast food once a week).
I agree that hunger in the beginning can be a problem. If you’re eating keto your appetite is decreased so intermittent fasting is a natural progression of keto.
Omad has been a lifesaver for me, I don't binge, and it's not a struggle with hunger,but he is right,it's not for everyone
As a muslim i fast for 31-29 days a year at the period of Ramadan. So we fast from sun rise to sun down. I have noticed that my fat/ weight stays the same. But on the other hand the body feels lighter and more energetic.
From what I learned doing all kind of sports all my life, a balanced routine is the best routine. And fasting IMO is not ballanced at all ... 🎉
Most days I eat just one large meal. It is very hard to overeat and if I do, I can still skip whole days eating, which makes it completely impossible to overeat. The main advantage is that it saves time and when it comes to body composition: calorie counting does not work for me, but IF does.
Maybe it is not for everybody, but everybody can try. Being hungry at typical meal times is something that can be unlearned. I get hungry from hard resistance training.
Been doing IF for 5 years Doc. I have never felt better. Also a benefit is focus and better sleep. At 60 years old my workouts are great 3x a week full body. 2 days HIIT Tabata cardio. Thoroughly enjoy your videos. Thanks
I said whatever works for you! I've lost over 75 lb over the years and I don't do intermittent fasting but I try to eat good whole foods and I do time them out.
Idk man… all you gotta do is skip breakfast and you’re golden. I do like being able to have bigger meals for lunch and dinner than 3 itty bitty ones
Advantages of fasting gives a break to your digestive system, helps you lose weight, and teaches discipline. You don’t binge because usually your stomach shrinks if you do it for a while, same concept if you binge your stomach will stretch and expand.
The difference between constant dissatisfaction and delayed satisfaction is an easy choice for me
Dr. Mike you’re so brilliant at so many things, please don’t comment on things you don’t know. As a bartender, you only basically get to eat once a day, so IF is perfect. Not everyone has a job they can lug 8 meals around and eat in regular intervals. Secondly, long times between meals creates less stress. Every IF person I’ve ever met looks YEARS younger than their age
Part of that is that IF promotes caloric restriction because eating 3000 calories in one meal is pretty damn hard. And caloric restriction is highly associated with increased longevity. But also you’re probably running into a healthy user bias problem. People who are doing IF are also a lot more likely to exercise and eat good food and not eat junk food, not drink, not smoke, etc.
Dr Mike is an expert on the roided up meathead life, but as a fat guy who has tried all manners of losing weight, IF and Keto are where it's at. He's saying it's hard to follow because you always feel hungry but that's just not true. That hunger passes. Eating even just maintenance calories spread out throughout the entire day paradoxically leads to being hungry all day.
This five meals a day fistful of this and a fistful of that advice doesn't actually help anyone.
Unless your a roided up meathead lol
He didn’t said fasting sucks, he said for some people it doesn’t work and there are other methods. wtf everyone gets so emotional about anything 😂
I like the bit where you came back to those possible benefits as you mentioned
I must be really lucky then, because after the first couple of days intermittent fasting, I just... stopped feeling hungry most days. It's so much easier for me to stay in a deficit than if I were to try to eat 3 meals a day.
I just do IF because I'm eating in a calorie deficit, and eat the vast majority of my calories at night. It allows me to eat a big meal, not go to bed hungry, and still maintain my deficit. It helps and makes it easier that I've never eaten breakfast. I'm not hungry in the morning.
Huge difference between intermittent fasting and OMAD
Word. I've found eating when I'm hungry has been optimal.
OMAD is literally a type of intermittent fasting. There is no huge difference. Just the size of window you choose.
@@brad238899 a semi truck is literally a type of wheeled vehicle. there is no huge difference between it and a bicycle. just the size and number of tires.
@@praetor47stupid you
What’s the “huge difference”, exactly?
OMAD is simply a 23/1 IF
No one will read this, but! I tend to intermediate fast when I’m cutting. But it’s not traditional. It’s more. Go until like 2 p.m without eating. Get a meal in, lift, get another meal in. Then wait, get a meal, do night cardio and then do a post shake. (4 meals but I’m preventing myself from being hungry when I go to sleep and negatively affect sleep… while I may suffer at times during the mornings😂
Humans are the only animals that eat for no reason. For most people(who don’t exercise), would benefit more from fasting for 2/3rds of the day as opposed to eating throughout the day. More so than that, there are countless studies the prove the multitudes of benefits from fasting. Fasting literally accelerates the rebuilding process of the body on a cellular level. Why is it that when a lion falls ill, the lion will lay down and not do anything until it feels better. (I know we’re not Lions for all the freaks who are gonna freak out about that one sentence.) it’s been known for several centuries that fasting is a marvel.
Inter Fast goes far beyond caloric intake and weight loss. Multiple benefits other than WL is the goal. Insulin response, blood pressure reg, GI restoration etc.
IF has been amazing for me. My stomach "shrank" in less than a week after starting in February. I'm not hungry until noon and I have more energy in the morning. I have "cheat" days here and there on weekeneds if friends or family want to go out to breakfast. This will be my second time doing it, and I'm considering making it permanant. I've lost 26 lbs so far. 👍 I just feel better in general.
It’s not only about calorie restriction. There are many other beneficial metabolic processes that occur from time restricted eating.
I think the caveat here from Dr. Mike's perspective is if you are trying to get jacked it may be difficult to get in enough food in a single or two closely timed meals.
Other considerations would be what are you eating in that eating window?
I find on carnivore with little exercise volume, I'm not really hungry even on omad.
Also of note, there are two hunger signals, and distinguish between the two is very important when practicing IF. There is circadian hunger, you are used to eating at this time, and physiological hunger, you body is lacking nutrients and must eat.
If you haven't eaten for 6 hours and you feel like you are starving (which the feeling can be intense and real), I hate break it to you, but you are not in actuality starving.
It does make it much easier to eat in a caloric deficit
Idk why people are mad at Dr Mike. Fasting worked for me, but like he said it’s not for everyone. If it works for you good, but his knowledge can be helpful to others .
Well my personal experience is it took me two years to get to the point I only eat once and now and only now it's more than easy to stick to it would be hard to not do it. Also you shouldn't eat a huge meal.youre actually training your body to need less food. And it does work. No matter what anyone says
" Breakfast is the most Important meal of the day" was a Ad slogan Kelloggs came up with to sell more Corn Flakes cereal ages ago, unless you are burning massive calories all day or in an artic environment you absolutely do not need breakfast, espeically if you sit in a cubicle all day.
Intermittent fasting has a health benefit every time you do it..... After 8 hours ish without food your blood starts cleaning out your body instead of distributing nutrients. so after 16 hours fast your blood has gotten rid of some dead cells and other bad things. You're way off the mark with this one my good sir
Does that anyway, homie.
I tried fasting and that shlt fcekd me up. I felt like shlt, and all my lifts dropped considerably. Never doing that shlt again.
I find these IF criticisms interesting because it's often more about people not understanding the purpose of it, or their behaviors leading them to be unable to accomplish it effectively. Though IF may aid for some in their goals to lose weight, or discipline themselves in how and when they eat; IF's purpose is to give the body a daily prolonged break from digestive processing and attempt a state of autophagy. Though I don't personally believe IF is viable for autophagy, I do think the practice to allow the body longer periods of rest from digestion is good.
I started IF in 2019 with the goal of long-term fasting for a 7 day period, which I accomplished in 2021. I still enjoy IF and try my best to ease into the eating period with either easy digesting fats or pro-biotics, and believe me, I have no trouble hitting necessary calories within an 8 hour period and getting about a 4 hour workout within the eating parameters. Not that anybody needs to know this about me...
It helps me because i only think about food once a day, and im already at home when its time to eat which makes it easy to stick to healthy options
Fasting is more of a teaching tool to train your brain that hunger is temporary and will pass. Mentally It helps me cope with the need to eat so often when I am not hungry on normal days.
He advocates not having a cheat meal but says oh fasting is wrong. Fasting takes that principle to a whole new level. I know I can't eat when I'm not supposed to, and that helps tremendously. Those that fail fail in general too.
Och hes being paid to chat s*** about it.simple!!
Remember guys, this is HIS OPINION. He’s obviously a ‘set in ways’ type of guy and loves to talk shit about ways of doing things other than his own. Take this shit with a grain of salt.
If you're obese that's the only reason i can see why you would be fasting
As someone who fasts twice a year, one period lasting a month, no water no food for religious beliefs and also no longer eating breakfast I feel amazing.
The benefit comes from the calorie deficit. I have a buddy who claims OMAD and he went to the hospital twice already because he keep gaining weight.
I used to IF but not following some stupid, arbitrary eating windows. I was just eating breakfast and lunch and thats it. So around 19-20 hours without eating. Multiple reasons, but mostly... My wieght was under control. I didnt have a food coma in the afternoons/evenings and that is super important to me as I study after work. Also I do like to feel hungry, gives a bit of mental sharpeness.
O.M.A.D is for me what worked the best. Even better than the carnivore diet. I can eat my 2000 calories in one meal not worrying how to split my food during the day. And the longer you fast the more health benefits come along. I can't repeat them all but there many videos discussing the health benefits. It's much more than just weight loss.
most people naturally overeat, so alternate day fasting or 5 days eating, 2 days fasting a week helps to make sure overeating doesn't happen. You can't overeat if you aren't eating. For cutting and keeping muscle, alternate day fasting has been amazing.
I’ve lost 30 pounds of fat so far using a 16/8 window. I’m not hungry on most days. However the more fat I loose I find myself becoming hungrier before my window closes. I just simply drink green superfood powder in water to curb my appetite and sip on moringa or green tea.
Idk it does add an intentionality to all eating though, which is where I think people find benefit
I lost tons of weight fasting as opposed to eating small meals.
I sometimes do a fast to raise my GH/IGF-1 and ghrelin. I like to abuse my hormone spikes to my advantage
If you fast for the first 6 hrs of the day, it can be very beneficial. You still have 8 to 10 hrs to get in the rest of your meals.