The world's biggest intermittent fasting study - what we learned | Prof. Tim Spector & Gin Stephens
Вставка
- Опубліковано 15 тра 2024
- Did you know that intermittent fasting can spark significant health benefits? By aligning your eating schedule with your body's natural rhythms, intermittent fasting can bolster heart health, enhance insulin sensitivity and even support weight loss efforts.
Joined by Tim Spector and Gin Stephens, we dive into the world of intermittent fasting, with a focus on time-restricted eating. Gin is a leading intermittent fasting advocate who shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF study from 2022 which is the largest exploration of intermittent fasting to date.
In today’s episode, Tim and Gin help us dissect the results of the Big IF Study, address controversies and outline who might want to avoid fasting.
Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014. Tim Spector is a Professor of Genetic Epidemiology at King’s College London, director of the Twins UK study, Scientific co-founder at ZOE, and one of the world’s leading researchers.
Gin Stephens website: www.ginstephens.com/
Follow Gin on Instagram: / ginstephens
Tim Spector website: tim-spector.co.uk/
Follow Tim on Instagram: / tim.spector
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.
Follow ZOE on Instagram: / zoe
Timecodes:
00:00 Introduction
01:19 Quickfire questions
03:59 What is intermittent fasting?
05:11 What are the most common types of fasting?
06:36 Fasting and your circadian rhythms
08:51 Results of the Big IF Study
14:27 Misconceptions about breakfast
16:47 How do the Big IF Study results compare to other research?
24:32 What is Tim’s intermittent fasting schedule?
27:52 Jonathan's experience with intermittent fasting
30:19 What is metabolic flexibility?
34:57 How to get started
37:29 Cephalic phase insulin response
42:24 Is there an ideal length for an eating window and time to start?
46:27 Can you eat whatever you want?
49:45 Can people over 70 years of age fast safely?
53:05 Summary
Mentioned in today's episode:
Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting, published in Obesity. Link:
onlinelibrary.wiley.com/doi/1...
Books:
- 28-day Fast Start Day By Day by Gin Stephens: amzn.to/4bjZoxK
- Fast. Feast. Repeat by Gin Stephens: amzn.to/3ywXA5K
- Every Body Should Know This by Dr Federica Amati: amzn.to/4blJsLg
- Food For Life by Prof. Tim Spector: amzn.to/4amZinu
Episode transcripts are available here: zoe.com/learn/category/podcasts - Наука та технологія
I have been intermittent fasting for 9 months, eating window of 7 hrs between 11am-6pm. I’ve lost 19 lbs, my digestion has improved, no more bloating, my brain function has improved, energy levels have improved. I do have odd days where I won’t be so strict. There have been no negatives. I feel so much better and will continue this long term.
Im the same but my window is till 7pm. Ive lost 14 kgs and it’s stayed off for a year and I feel GREAT
I've been doing close to what you're doing for over 8 years. My sleep data shows that eating after 6p disrupts my sleep so I try to be strict about stopping at 6p. Recommend anyone, TRE or not, to assess effect of when they stop eating on sleep. My energy level in the early part of the day is much better when I don't eat in the morning as I'm not hungry anyhow, Also exercise in the morning and this adds more to mental energy
Do you eat less overall, like smaller portions of food?
@@peterz53 When do you start eating ?
Well done! I've been controlling my diet since January. I've lost 14 lbs. I eat 4 to 5 meals a day evenly spread with small snacks in between. I eat in a 14 hour window never go longer than 4 hours between meals. I'm 62 and feel great! 👍
I’ve eaten once a day at about 5pm for over 25 years. No snacks. My Mother did it ALL her life and died at 99 of Covid. She never had cancer or diabetes or heart problems or obesity. Most of us eat too much food. I’m 69 and weigh 118 pounds. I have no aches and pains and am on no medication. My Mother didn’t even have an Aspirin in the house.
Fascinating! What kind of meal would you and your mum have had once a day?
@@CAEO416 My Mother was a vegetarian and ate lots of raw food. She was much more hard core than me! A typical meal for me would be a stir fry cooked with avocado oil including tuna, boiled egg, cauliflower rice, onions, mushrooms and broccoli. With a few blueberries in full fat yoghurt for pudding. I eat LOTS of cheese and nuts too.
Congratulations! Also 69, but only started TRE (16/8) a bit over 8 years ago. Two meals a day but also maximized food quality (mostly plants, a bit of fish), Blood markers are very good for my age. Also no meds.
Could be you have lucky genes does not mean, it works for everyone.
Do you eat one big meal like a feast or moderate-size?
I am 75 years old and I went for the first blood test of my life this Monday. My last physical was an Army physical in 1969. My last doctor's appointment was in 1969. This Monday I told this new doctor that I fast and she said "WHY WOULD YOU WANT TO FAST"? Conventional medicine has a long why to go.
I commend you on your health and approach. As a precaution, what health metrics do you self-monitor given no doctor visits/things doctors wouldn't monitor anyway? HRV, WHR, grip strength, BP etc...
I agree! Doctors don’t seem to understand about food and fasting at all! My friend was hugely overweight and contracted cancer. The doctor told her to “treat herself” and “eat what you like”. If ever I get ill ( which is rare) the first thing I do is water fast and I always recover very quickly
Yes, yes it does! I worked with 12 Drs for 15 years. Most of them were totally stupid about their diets or indeed the dietary requirements of most of their patients. 8 of them were type 2 diabetics 🤷♀️🤷♀️🤷♀️🤷♀️ I rest my case.
I very rarely took any of their advice Medical or dietary. Conventional medicine has no bloody clue about diet. They still recommend the food pyramid. 🥴🥴🥴
A shame your doctor didn't notice the correlation between your fasting and not having multiple medical conditions which most people of 75 do.
I fully dry fasted for 6 days and switch to water fasting for the next 3 days, and it's is more positively impactful on the body than intermittent fasting. My inflammation have been greatly reduced. Intermittent fasting affect weight gain because of calorie restriction. My right ankle tissue have softened and that didn't happen with intermittent fasting.
Lupus patient for 18 years. start IF in 2021 with an 8-4 hours eating window. Have put my Lupus in remission, cut off 2 medicines. No brain fog, no fatigue, no inflammation anymore. Feel better than ever, wish I knew about IF at the beginning of my disease. IF has become my lifestyle no way I will stop doing it. I" m healthy and will keep it that way.
Yes and yes …keep going …enjoy the journey to your destination…your destination is …HEALTHY
Did you also change the foods that you eat?
@@jellybeanvinkler4878 yess, no process food and sugar
Good stuff!Big pharma will not like you😂
Awesome and genuinely happy for you! God bless.
I've been doing IF for 6 years now. Feels good, only gets easier as you continue. No plans to stop
Tea, water, coffee... does 100% coco pweder count with the 3? Does this give me a sugar spike?
Ive been 16:8 IFing 3 months with a four day and three day fast. So far I’ve dropped from 235 lbs to 209, average daily glucose dropped from 147 to 99 for a 30 day average. I’ve not felt this good in decades, mentally acuity seems better, focus is better, getting a good nights sleep 6-8 hours and energy levels improved greatly. Also, staying away from sugars and processed foods. I cannot seeing myself going back to “ normal”. This is the new and correct normal for me. ❤
I do the exact same protocol as you. I do IF for 4 days and fast for 3 and I never felt so good. I glad to see others doing the same protocol. Wish you well.
I have a family history of colon cancer and stomach issues. It has always been so important to me to take care of my gut and I suffered with IBS-C. After a 60 hour fast to kick start OMAD, I have a bowel movement everyday. I eat a whole food plant based diet and I’m already down 9lbs after loosely following for a week, I’ll be getting more strict and taking more seriously but so far I feel amazing. I wasn’t even overweight to start with so this weight loss is insane, I have of course holding onto some water bloating and a bit of fat but my plan is to get to 110. Highly recommended for anyone considering
It gets easier as you go along with!
Watch our clips and highlights too
I eat a very large breakfast at around 6am. Lunch at 11 am. Then fast until the next morning. Works for me. Breakfast like a king, lunch like a prince, dinner like a pauper. 76 years old
You haven't said what time you eat dinner.
how does socializing work?
@@AntonHuExtreme pauper no dinner.
That although stabilises blood sugar, doesn't give you maximum autophagy.
@@smokey11a1 you need to fast for several days for maximum autophagy. Don't see how that has any relevance to the subject of intermittent fasting.
Gonna watch this video on my 75 minute treadmill walk this morning--in a fasted state. I started fasting when Jason Fung's book came out and lost the remaining 10 pounds I wanted to lose. At 75 I maintain the weight I had as a flight attendant (128, 5'8") when weighing in before every flight was mandated. However, I was swayed with 2 best seller books on protein a few months ago and backed away from fasting my normal 20 hours. I put on weight and felt horrible--eating protein shakes and basically just eating too much. The same thing happened to my husband. I noticed that all those people around me who were pushing me to eat more protein and cut my fasting time were fat! I am back to my 20 hours and back to my ideal weight and feel great--and so is my husband. Oh how easy it is to be swayed. I re-read Jason Fung and am watching Gin on UA-cam for encouragement.
Do you still eat as much protein (relative to other macros) but in a shorter window? Or have you reduced your protein intake?
@@annapetersen7718 I love protein so I make sure the food I eat in that eating window is great protein
@@susanschultz2355 I also feel a 20/4 IF works best for me. I consider it to be 2 meals a day -- but it feels like quite a tight eating window for 2 meals.
I couldn’t hack 75 minutes of walking on a treadmill due to the repetition and boredom and I’m someone who will walk sideways and backward and skip and all kinds of moves that I can create on a treadmill. Where do you live?😊
@@elsagrace3893 The treadmill for people who can walk for exercise isn't optimal largely due to the repetition as you mention, and also because our brains need challenge of new sensory input (sights, sounds, smells of outside) as well as a change in "walking feel" and obstacles.
However, a benefit to the treadmill as an alternative is that it can be done inside in inclement weather and also incline can be added for people who live in flatland areas. I personally loathe the treadmill. lol
Thoroughly recommend intermittent fasting, lost weight, wasn’t staving. I don’t eat until I am hungry, usually eat about midday then have another meal by 6pm. Some days 3 eating times, most twice a day!! My weight now normal, I remain a healthy weight only varying by 3lbs!!
19:12 'getting reduced inflammation because your are giving your gut a rest and improving gut microbes'. I think this is the key, even though I believe autophagy also has it's benefits. The act of eating itself is a stress; your immune system is activated every time a foreign substance enters the body. It usually doesn't have to do anything, unless you are eating something you shouldn't, but it still needs to 'monitor' everything you eat. The longer you go without eating, the less of this stress is imposed on both your body and microbiome.
The way you put it, perhaps you regard stress as bad, however we are designed to have some stress to function well
@@wisewune It depends how much stress you have. The more stress you experience the less extra stress you need.
How weird is it that not eating from 6pm to 8am is considered Fasting. I still cannot get over it.
Well when you think of it.The word Breakfast is just that....Your breaking your fast. that’s where the word comes from😊
It was an epiphany for me when I realised that bed time was also counted in the fasting time! I just extended my fasting window either side, no problem. Great place to start from 😴
Call it time restricted eating then?
No it's from 6 pm to noon. Fasting is at least 16 hours.
It was always considered fasting.
I'm 70 YO male, been intermittent fasting for about 1 year, eating window 1500-1600. Went from 226lb to 175lb. Feel great. No plans to stop.
Great to hear! Watch our clips and highlights too
Dr. Stacy Sims, who was on the ZOE podcast a while ago, is very much against fasting for over 12 hours and exercising in a fasted state when it comes to women (although that may not have been explicitly discussed in that particular episode). It would be great if she had joined this conversation too, because I have to admit, as a ZOE folliower, I am getting mixed signals regarding women and intermittent fasting and it is very confusing! I did the 16:8 for over a year and was fine on it, but after listening to Dr. Sims, I have recently changed it to a 12:12 or 14:10 just to be on the safe side...I am looking forward to hearing more about the results of the ZOE study on IF on women, but it would also be good to study thyroid regulation and hormone health while practising IF, not only the usual markers like insulin and lipids...🙂
Thank you for flagging this. I'm also very confused and have listened to Dr Stacy Sims (a guest on Zoe a few weeks ago) saying how bad it was for women to exercise while fasting.
Yep, I agree.
Why on earth would women's bodies not be able to use fat as fuel? That would assume we had less ability to switch between various fuels. That would have meant disease or death over the course of evolution. I've also heard Dr. Sims but I continue to exercise while fasting and feel great (I gained muscle mass). I'm 55 and do 16:8
@@mettacognatus5849I hear you, of course women can use fat as fuel, but with all due respect you're 55. What about when you're 25 and trying to conceive? I am really keen to hear more about the effects IF has on menstruating people and fertility in general. I've been feeling extremely frustrated by the mixed messaging.
I totally agree with you. So confusing to hear such mixed messages. At the end I think it comes down to tuning into your body and see what works for you.
I have eaten only twice a day since 2019 and honestly feel that it is plenty for a human....any extra is simply entertainment.
Been doin IF for 5 years. Unfortunately doing a plant based rose my BP and I became prediabetic. Now I'm doing IF with low carb. Man what a difference. Fixed my high BP and no long prediabetic. Lost those last pesky pounds and am now doing weights. 67 yo woman.
Gin Stephens is an incredible influence on the IF community.. She has helped people all over the world and she has seen it all. Excellent choice to have as a guest.
Gin Stephens does not hold a medical degree. She's an author, podcaster and IF advocate.
@@WFPB_4_Life ok, therefore we should completely dismiss anything she has to say. We get it.
Gin is such a great communicator. I always feel connected to a genuinely sweet natured person when she's chatting. She has a way of sharing that makes it easy to understand and as though she cares about the person, not just the information.
I had autoimmune disease and it started to attack my skin. I had flaky skin, red spots all over my body and it itch a lot. When ever i scratch it, it will start to bleed. There’s not medicine for it and I suffered a lot.
This my last 2 days of 30 days inter fasting and on South Indian vegetarian food.
I ate lots of vegetables.
I ate guava, custard apple which i grew in my garden.
I drank plenty of water.
Today 80% my skin has cleared, no itching and lost 4kg.
I’m going to continue another 30 days.
Awesome! Happy for your healing and relief.
I'm a 48 yrs, hysterectomy 10 yrs ago. I fasted 4 days with electrolytes and now intermittently fast 1.30 pm to 6pm or 12.30 to 4pm I change it up a little. For past 6 weeks. I've lost a stone so far. Only eating High quality food and feeling amazing. Black coffee and MCT oil in the morning, feel like a kid on candy. It works for me.
i am 75 and really enjoy IF. i walk 5 miles every morning and take no medications. my eating window is 8 hours and that works for me. and you are so right, your taste buds totally change. but the most important thing is what you eat during that window. and that should include a large variety of sprouts. the seeds are cheap to buy and easy to grow. i don't know why so few nutrition informational channels mention this.
I have been doing IF since over a year daily. It was very easy for me as I eliminated all sugar and refined Carbohydrates from the very beginning. I eat from noon to 7pm . no snacks. I lost 25 pounds, decreased Triglycerides from 171 to 67 within a brief period and the good part I have never been hungry during all the time. I am 86 years old, I have a good energy level, I go to the Gym every day always while fasting and I feel great.
Watch our clips and highlights
A great conversation! I enjoy listening to both Jen’s podcasts and Zoe’s. Such good, healthy, helpful information. The “clean” fast makes a big difference! I’m 73, and I’ve lost 20# in the past 10 months. My food-focus has shifted to a healthy balance. My life is no longer driven by my next food or drink (pop, juice, cream-filled coffee, etc.) choice. My eating window started at 8 hours and now is at about 5. I choose when I will “open my window” (i.e. begin eating) based on what works with my schedule for that day (I’m retired), although I prefer opening my window at 11 or 12. I sure appreciate what all of you are doing to help improve our lives. Thank you.
It’s worked for me, I lost like 20 pounds in 6 weeks, and I didn’t even need to lose too much, but it put me in the best health I’ve had. I’ve also kept it off for all these last 4 years (I’ve been vegan for the last 3). I can’t even eat in my fasting window, it feels weird to me, and my stomach doesn’t handle it all too well.
I start eating at like 9 or 10 am (2 days a week I start at 12:30 for work reasons), and I finish at 6:30. It’s what feels most natural to me.
Eating at 9-10am finishing at 6:30 is not much of a fast. Plus you’re not eating the main superfood…yes it’s red meat eaten with the fat.
@@garyroberts3859 yeah I’m not getting cardiovascular disease or colon cancer, I rather not
Been doing IF, inspired by a friend, since June 2023, eating 2pm-8pm and incorporating one 40 hour fast each week. The improvement, in so many aspects of my health is amazing and entirely attributable to this new way of life; My mental health and mood, my energy levels, my sleep quality... all have improved no end, I also lost weight and enjoyed a reduction in inflammation which caused pain in my joints. In Dec 2023, my dental hygienist said she had never seen my gums so healthy - no inflammation, no bleeding. It was such a bizarre victory to suddenly have a third party notice something such a simple but significant improvement in my health. I'm not going back to non IF ways while it continues to result in positive change. Still waiting for Zoe to be available in NZ :)
IF for three years. Was down to my normal weight for a year, but I started eating a lot of junk in my window and gained. Now I'm getting back to whole foods, tighter window (4-6 hours) and regular exercise. But fasting has kept me from stressful dieting. I never bother with the scale. My clothes let me know. IF has freed me from the crazy. I'm not worried, and I'm much kinder to myself when I eat for comfort now and then. I will never stop because of the rest and relief it brings me mentally and emotionally. ❤
What a fantastic discussion! At this decade of my life I am not a real early riser so my eating window ends about 9:00 or 10:00 at night with a very clean diet and 3 days of weight workouts and HIIT rest of the week. I so enjoy a full, healthy meal late but go 14 to 16 hrs of fasting and feel great at 72 years old (the new fifty). Thank you so much for asking the great question and a great Guest!
I'm 61 doing 3 variants, 20-4 time restricted. OMAD and 36-12 or Alternate Day eating. Lost 15kg and feel the best I have in years. I've also cut out sugar and Highly Processed Foods.
Do you eat the one meal over 4 hours? That's one long meal.
@@KJ-lb4tj 4 variations, the best thing to do with fasting is to mix it up, at the moment I'm doing 20-4 but I've done all the others as well.
I joined Zoe about 6 weeks ago. I’m feeling good. I’m enjoying the journey as I learn more how to eat to nourish and protect my body. I’m eating more plants and I’m having lots of fun. I’m eating different but delicious food. My favourite meal used to be steak with all the sides or meals with minced beef as the base but now I feel slightly repulsed . I haven’t tackled intermittent fasting properly. I can’t bear the thought of not having my builders’ tea in the morning with loads of milk.
However after listening to this podcast, I will try to develop a taste for weaker black tea or coffee in the morning.
Excited!
If it works for you then great. However I feel better with very few plants and much more fat and meat.
Gin is the expert.... but, she was drowning from the conversation.... by the time we get to 38 minutes she was able to talk... her wealth of IF knowledge is what has keeps me doing a Clean IF ..... she needed to talk more ..... her expertise is why I listened to this podcast..... we know the pitfalls... we don't need to hear others resistance... I wanted to hear the validation of how great Clean IF is.....her tips are the take away from this podcast.... thanks....
Anchor must talk much less
But that's the point, she's only an expert on her books. What research has she done, what are her qualifications? We need the real scientists to explain the truth behind her ideas.
I am OBSESSED with all your podcasts and content! so much easily understoon information! Thank you
Would love to see a podcast on when & what to eat around exercising (not sure if you have this already?) including both cardio & weightlifting workouts. something that has an awful lot of very conflicting information out there and feels very confusing.
I have been following Zoe's advice for around 2 years, changing my diet and time restricting my meals to a 9 hour window. My blood pressure and cholesterol levels are much improved and my weight has dropped from 105Kg to 87Kg. I feel fitter and have much more energy.
"Women in menopause should not exercise fasted", I heard, due to the very easy lean mass loss. I would love to see a podcast about it.
Yes I also saw this, think it was Dr Berg. I now mix it up and sometimes workout fasted, but mostly non fasted, as my aim is muscle building not weight loss.
Sounds dubious to me….a menopausal woman.
Go to Dr Mindy petz she talks a lot about menopause and fasting
And pregnant women...
@@banicata Don’t be stupid. Menopause and pregnancy are poles apart. Pregnant women everyone knows should be eating a well balanced diet for two.
If you are used to snacking all the time, have a cup of tea or water to get your mouth busy.
I’m not a snacker, but I love my three squares. It’s hard to schedule a fasting window that conforms to my schedule, and my schedule is the most convenient for me. If I wait too long before eating I get a headache.
Since start i g to listen to Zoe i have been doing fasting. I don't eat after 8pm and i break my fast 12 noon most days. Sometimes i eat at 11am.
I have dropped weight slowly over the past 3months.
I did IF and keto for 6 months and not only lost 12 kg, but also felt so much better, with much energy, and all my gut problems as a coeliac disappeared.
Then I started to eat breakfast again every morning for 6 months. I felt awful again.
Today I have started IF one more time and will stick to it, beacause I know it's the only way for me to feel good :-)
My eating window is from 11 am to 6 pm, i.e. 8 hours.
Thanks, I really enjoyed listening! The only thing I do feel is missing in a conversation like this is a little extra 'disclaimer' towards women of reproductive age. Cortisol levels increase as a result of delaying breakfast (cortisol naturally peaking in the morning+rising even more if energy needs to be released from the body's energy-stores, and even more again if needed for exercise), which could potentially contribute to hormonal imbalances and increase the risk of developing hypothalamic amenorrhea.
For those who may be sensitive to this, early time-restricted eating (closing the eating window earlier in the day/evening) could be a better option as it won't have this effect (as long as one's overal energy-needs are met throughout the day).
Well said, and some of the recommendations in the discussion don’t work for peri or post menopausal women.
I'm 63, retired, I eat breakfast at 11:30 and my dinner at 5-6pm. But what I wanted to tell about was my experience with over 24 hour fasting (once per week) as it was surprising.
The plan was that I would eat my last meal at 6 pm and then not eat until that time the next day. The afternoon was difficult. I was so hungry and the problem was psychological. I was anticipating my meal after the 24 hours and it was tough. So I tried something different. I decided to try a 36 hour fast. Last meal at 6 pm, sleep, nothing the next day, sleep, then breakfast the next morning. Because I had decided that I would not be eating that day, in the middle, nothing at all, I was not thinking of my anticipated meal. I didn't have the intense hunger that needed to fed. Yes I certainly did feel some hunger but I told myself that it was ok, normal, and it will be ok. And it was a lot easier than when I was anticipating the meal after my fasting period.
I stopped extended fasts (24 hours of longer) as I wasn't sure it it was better or worse for me. While I still was experimenting with extended fasting I once did a 3 day fast. It wasn't that bad, not that hard to do once I knew I wasn't going sto starve to death. But I didn't think it was something I should continue given my age and potential for muscle loss.
69 yo here, TRE for 8+ years. You might check out work from TrueNorth (medically supervised water fasts for weeks at a time). Also Buchinger Clinic in Europe. All the evidence I've seen suggests that a few days (up to 4 or 5) of unsupervised water fasting is fine even at our ages. I've done the FMD (ref work of Valter Longo PhD) a few times - it mimics a water fast on a ~750 calories per day for 4 or 5 days. Half calories from good fats, low protein, low sugar.
I naturally fell into IF many years ago - I was obese - after 10 months I wasn’t. It was completely spontaneous and result of stress and perimenopause - 12 years later I’m still IF with an 8 hr eating window pretty healthy food but I love cake… I’m a naturally early riser and my wake/sleep and eating times don’t fit in with society - so I choose a lifestyle that facilitates my needs and contentment - I live in a remote location happily married and retired / life is good I’m very lucky.
I've been intermittent fasting for heading towards two years. I completely fixed my atrial fibrillation, and considering mine wasn't proximal, that astounded me. I had a failed ablation, and thought my life and my fitness was over. Although I'm a skinny build, I've managed to put on quite a bit of muscle due to the growth hormone release that you have when you are fasting to protect your muscle and not use it as a fuel source. I wish I discovered this in my 20s and 30s. Truly life-changing for the better.
How often did you get Afib? I have it constantly, permanently for 18 months. Just started fasting this week.
My Afib was 24/7 I couldn't do anything. For me I realised that if I didn't eat till dinner time and increased the amount of time I was fasting instead of worrying about my blood sugar in the morning being stable. In other words, I could fast Ms breakfast and increase my autophagy level.
I was on a antiarrhythmic called flecainide. I slowly dropped the dose and increased my fasting. You need to do this under medical supervision, so check with your doctor.
Thanks for this episode with Gin and Tim! So good and helpful, even to experienced intermittent fasters. I was really hoping you would ask them more about whether fasted exercise such as lifting, running, etc. is an unhealthy stressor for women in post-menopause because in the episode with Dr. Stacy Sims, she stated it's an unhealthy stress for post-menopausal women and she mentioned research. What is the research, I am wondering? I really wish there could be more information and useful discussion about this. I know it feels fine to me when I exercise fasted but I have been curious based on what Stacy Sims talked about.
The pain of discipline or the pain of regret choose wisely
I did 16/8 for 2 years non-stop!!! I melted...Went Keto after (worked too) but I started to work Nightshifts schedules and OUCH... Very hard but I found a way to get back to it.... mixing 14/10 and 16/8 depending days.... Which still works.
Have been 18/6 fasting (12:30 pm and 6:30pm) for around 10 years now. Low carb diet with plenty of salad, veg, dairy meat. It feels natural for me, no hunger pains and I’m fit and active at 69 years old.
I have been doing intermittent fasting for two years. I started two years ago, with eliminating sugars. Second, I had a 12 and 12 division in that if I finished my last meal of the day at 7 o’clock, I would not let myself eat until seven in the morning. At this point, most days, I have my first meal of the day which is very protein enriched around 1030 to 11 AM, supper is somewhere between five and seven. I rarely eat anything beyond seven. So far I have lost 35 pounds and gone down2 1/2 dress sizes. Thank you for this conversation it’s quite validating. Hope I hope to do this life style for the rest of my life.
I appreciate the talk and advice. I resent being told I can’t do it on my own! And that everyone needs a community is the catch cry of so many health coaching schools these days. On the one had this discussion was empowering and in one sentence to be told you can’t do it on your own is so disempowering and you need to join Zoe. I know they all do it, and I guess there is profit to be made, but I’m sick of being told I can’t do it alone!
So just do it. I did it alone. Pretty sure many of us are doing it alone.
The advice they gave is for those who can’t and need some support.
Otherwise, it’s your choice. Just do it and hope you benefit from it. All the best to you!
I don't have a "community" of fasters, but it's fun to find a friend or two. I won't pay for it though. ❤😅
I have been intermittent fasting for a year - I’ve lost nothing and I have gained despite not over eating!
Watch our clips and highlights
I started very recently after watching another Zoe video with Gin Stephen. Now on day 20 and so far it's been surprisingly easy (16+8 on average). My weight is fine but I often felt sluggish and "meh". I have had more energy pretty much from day 1 and feel great.
Gin's comment about feeling super hungry as soon as she tasted that lime is so familiar. I fast until about 12 and it's no problem. As soon as I put food in my mouth - BAM, I am hungry! 😅
Johnathan! Brother those biceps are getting some definition ;-). Just a Yank busting your chops. But seriously, you and the team do incredible work and are providing great learning content for the UA-cam universe. Thanks.
I was in the ZOE covid study and started on this IF when they invited people to try it, as it was touted as a study. Hated it and felt miserable, but the worst was joining the Facebook page that ran alongside the study, which seemed full of people who had tried multiple ways of losing weight and seemed obsessed with that possibility. Even on this podcast there's a fair few mentions of weight loss, which seems to me to be used as a hook to get people in, just like a multitude of slimming programmes out there. In my teenage years I had anorexia, but recovered on my own. After 50 years of being OK with food and keeping healthy, the FB group could frightenly easily have put me back into a bad place. I quit and felt very relieved. Did explain my reasons in the feedback, but i dont think I would have been the only person that it affected like that.
I do believe that the gut microflora is an important part of the immune system, in fact that was the conclusion of my MSc thesis in 1989, but the science of this IF study does not seem thorough. Well done for the Covid work though!
25:58 "Window worthy" this is a great concept to follow. In intermittent fasting we choose what is worthy enough to break our fast. I've benefited from intermittent fasting 18:6, but switched to OMAD one meal a day (1 hr eating window) keto (
Carnivore here with a 5 hour eating window, and have one day a fortnight with no food. I do use herbs, spices and pink salt for flavour. I vary the time when I start eating depending on how busy I am or how hungry I am. This can range from 1pm to as late as 7pm I think the randomized eating times stops the body expecting food at a certain time every day, so hunger pangs are very rare. Exercise is always fasted usually around midday when I'm alert and empty. A lot of health issues disappeared switching to a carnivore diet, then improved more with the intermittent fasting. I think the anti-nutrients and fibre overload in plants can cause issues for a lot of people. Autophagy and ketosis are the processes going on in the body, it's the survival mode and is very fascinating to learn about. Greetings, from Wales.
I’m 60 have been following your 30 plants a week / omad fasting for the first month now doing Mindy pelts 421 fasting and also not eating carbs and sugar. Since mid January I’ve lost 30 lbs now down to my correct weight and feel great . I’m eating full fat food ( no processed ) and I don’t feel hungry .I’ve been to my doctors and am now off my medications atorvastatins etc . I have found my energy levels have gone up and I’m back to carrying a full set of golf clubs . Give it a go you 👍🏼
I do OMAD fasting (one meal a day) and I have been doing it for a couple of months, I jumped to it after doing an 18/6 fast for a couple of weeks. I still get hunger pangs around 13:00 hrs but around 15:00 hrs I go for a mildly strenuous one hour walk in a gorgeous West Coast canopied forest (BC) with extensive off leash trails for dog people. I have experienced, for me, the walking removes all hunger, when I am walking I'm not longer feeling hunger nudges from my gut. BUT........... one of the reasons I like OMAD is I am a complete pig during that one meal. And BUT again....... I do eat with a massive reduction in carbs (but I do often eat potatoes in one form or another) with either meat, chicken or eggs (four at a time). I usually start pigging out on the cheap nuts that come in a jar that are cheap, a couple of handfuls, then a robust large salad with lots of Blue Cheese dressing, real cheese, bell peppers, tomatoes, and other vegetable goodies. When I walk away from the table I have genuinely over eaten, and I still lose weight, on average 2 pounds per week.
I am experiencing better gut feelings and lots of energy.
Very interesting. I started the study but when I changed my phone I lost all my data. I carried on though with the IF and have also added - or taken away - all foods with artificial additives (ultra processed foods). With just eating completely organic and natural, ten - 11 hour eating window plus my GF diet (I'm Coeliac) , I've found I've lost weight, have loads more energy, sleep better, less headaches and illnesses etc. Like you've said, once I start eating in the morning, I'm then absolutely starving and have to be strict about stopping by 7.30pm. Also like Tim said, I'm not regimented about it as it's also important to have an enjoyable life. So if we're out or it's a special occasion, then I will eat and drink what and when I like. However, on those occasions I find my gut really suffers and I'm feeling it churning away all night
Comment for Tim re fasting after 70 years old - I'm 70, have an extremely clean diet (the kind that even Tim would be proud of 😂) but cannot lose weight, so I tried extending my fast only to find that my metabolic system is still so faulty that I wasn't able to access night food stored in my body, so it ate muscles! I store my fat round my middle, but it was my arms and legs that drop weight, now they are skinny but my middle is still dangerously overweight. I would love to see more research into that, but I have every faith that Zoe has it in hand. Thank you for all you've done so far👍👍👍
No exercise?
I am from Germany and I love your Channel! So much great Information! Thank you so much 👍🏻
Thank you! Watch our clips and highlights too
I.m an elder I LOVE MY BREAKFAST AND MORNING ACTIVITIES..
I LOVE MY DINNER AROUND 4 ISH THEN READY FOR A GOOD RELAX AND BED....XX GREAT TALK THANK YOU ALL XX n
I would like to know more about Gin’s qualifications regarding being an expert in this area. Also citing the science proving intermittent fasting is beneficial to health, the study mentioned is very subjective as it was reporting the participants own opinions on how they thought the trial went.
She's not claiming to be an 'expert' though. More like a popularizer. Her background as a teacher makes it easier to expound some of the research on this topic.
You know after a week because you feel healthier. Listen to your body you are the best expert on your own health
@@only_6486 so she’s some one who has tried it found it useful to her so now promotes it and writes a book about it. I’m not disregarding her but asking whether she’s a scientist who has carried out research and studied other research papers in this area. She seems more an advocate because she believes in it.
@@debbiebezant1351I think you don't necessarily need to be a scientist to write books about a topic, or have gone to university. If what you are writing is factual and science based and you understand the science behind it then I think that's fine. Not everyone can afford university and to get a masters or PhD is incredibly expensive and time consuming and you do a lot of irrelevant work and study. As long as what she is saying is backed by research I think it's great that she can communicate so well and educate people.
She does not hold a medical degree. She's a podcaster and IF advocate.
I was doing time restricted eating. I ate from noon-6pm but recently decided I’ll try more intermittent fasting with OMAD about 3 or 4pm
I’ll see how it goes after trying it a month or so
OMAD = 1 hour eating window with NEAT, helped me shed 18 kgs / 39 lbs.
OMAD = higher fat 60% and 20% each for Protein and Carbs, when tracked.
No problems getting PLENTY of kcal in that 1 hour window, for me.
Currently doing 2MAD.
No problems working out, in a over night fasted state.
1 rule I go by.
It usually takes 5 hours for the stomach to empty - so I ONLY start the fasting clock, 5 hours after I have had my last kcal intake.
I started IF only within the last month due to chronic gut inflammation I was having from an h.pylori infection 2yrs ago. I also did a 36hr fast 2wks ago. The results have been great! While my inflammation isn't completely gone it has noticeably improved.
What else I've noticed in hindsight is just how much I was eating "socially" and due to stress (snacking) throughout the day. The pressure to eat just because others are eating is real. However, now that I've adjusted to having 2 meals a day I can tell how much I was over-eating before. Heck, sometimes I don't even feel hungry now to eat a 2nd meal.
I’m 76 years old started my first business when I was 19 and expand that into different Enterprises all of which I ran without an executive suite. 50 international flights a year for over 20 years. Left for work at 7 o’clock in the morning and typically got home around 11 o’clock at night. I would then eat some dinner that was left out for me while everybody was already sleeping. I never eat breakfast and only once had lunch which I remember well because when I went back to work after lunch, one of my staff told me that Client come by to make a $40,000 purchase and because I wasn’t there she left for the airport. I decided I was never going to have lunch again if it was gonna cost me $40,000. I still only eat once a day, but frequently skip two or three days without eating. I really can’t understand this idea of having a meal every day and even worse three meals a day.
The body doesn’t need that much food. Even working out at the gym doesn’t require more eating. We evolved as hunters gathers. For over 100 thousand years we only ate when we managed to kill something. Once a week sounds more realistic. Get over this idea that you have eat.
I like the conversation. I was just hoping to hear more from Mrs Stephens huge fan of hers
I live a delay don't deny lifestyle
Been intermittent fasting for four months. Eat from 8am to 5pm, and no snaking between meals. Lost about ten pounds, which puts me slightly overweight for my age. Think less about food except when I wake up at 3am and super hungry. Think its related to how many carbs I consumed the day before. Oh, and my blood pressure has improved but I'm also now walking about four kms a day, usually in the early morning. Bit less anxiety as well. My IBS has improved but other factors could play a part (diet).
I have been following my "Preferred eating times" since before Christmas and I am loving it. I don't understand why we have to use such negative terms as IF and Restricted eating windows, etc. I am not restricted, I just prefer to eat between 12:00 and 20:00. I am able to adjust those times as I wish without guilt. I relate it to having a preferred route when I am out walking, I prefer that route but am not restricted by it and can take another route if I want to. Great video 👍
Nomenclature is important in delivery and adoption. Ie packaging
@@eliteboxfitness Show not substance?
@@svacharya8180 given our society and how it / we learn . It's best to dimplify nomenclature where possible but not always easy
Its a great point . Changed my terns on this subject now
I am doing intermittent fasting and i switch to keto diet almost a year now.
My joints inflammation has vanished, more anergy, no more migraine, no more mood swing….
I will stick to it 😁
I’m 64 and have lost classmates due to poor eating habits. My dad is 89 and in tremendous shape. He’s eaten pretty much anything he’s wanted to his entire life. Most advice I’ve ever been given on almost any topic is worth consideration but rarely absolute.
Ive been IF 18/6 for 10 months. I have lost 35 lbs (I went from a BMI of 22 4 to a BMI of 18.5) but I combined the IF with a low carb (~50g) diet during my eating period.
I feel absolutely fabulous and will never go back to 3 meals a day.
My ALT is 15 and my fasting insulin is 2.5.
Everyone I know that IFs over the long term eats 2 meals a day. For me, I consume the majority of my calories in one of those meals, but I have a second meal near the end of the eating window and it is generally a large salad (so a little bit of fat and a lot of fiber).
Do you mind me asking your age and gender , is that OK?
@@joyjones2376 sure, 60 yrs male.
Dear Jonathan, thank you for all your generous work. Here's an I.F. hack I find incredibly useful. I brush my teeth around an hour after shutting my eating window; meaning: 1) I can go straight to bed later without waking myself back up again with minty freshness (and the squats I do whilst the elec toothbrush does its thing). But, 2) having brushed my teeth I'm far less tempted by dark chocolate or anything else I might fancy to eat. Maybe this qualifies as one of Jame's Clear's Atomic Habits. I hope this helps you are anyone else.
I've been doing IF for several years. Weekdays I either do a strength workout or go swimming when I get up, so I have breakfast at around 10 am, then I stop eating at around 7 pm, so a 9 hour window. I very rarely snack at all, it's just not something I've ever done. At the weekends my eating window might be a little longer, but not much, maybe an hour. Obviously there are days when I go out in the evening and so increase the eating window, but that's rare. Like many people I started with Michael Mosley's 5:2 routine, which I liked, but found just having a restricted eating window every day easier.
What enables me to intermittent fast between 13:00-18:00 every day is a high fat-low carb diet. Without that diet I'd be hungry well before midday.
Been doing it once year 17-22 hours a day. Best thing ever.
Watch our clips and highlights
my eating hours are between 7:30 am and 3-00 pm and I am very comfortable with that and I also eat a restricted diet!
Just ease into it, slowly extending the time you don't eat... The only problem I have sometimes are headaches when extending the "fast" past the regular interval I've settled into...
Most difficulty I have when traveling into different time zones and business meetings,
At home I start eating at noon and end before 20:00 hours, most times at 19:00 hours.
But traveling is challenging and meetings are challenging, never know whether I have any lunch (due to time or availability restrictions). On the other side late meetings and dinners with business partners even late at 22:00 hours make adapting very difficult. It is at these times when I feel hungry and crave food. My emergency solutions are low carb crackers and low carb bars. Not ideal but workable.
Intermittent fasting has become my method for feeling good and sleeping well, hence the gap between last meal of the day and going to bed is about 6 hs, the fasting time is 14-16 hs. It also saves time. I don't have to interrupt my favourite hobbies -- painting and computer graphics -- but can stay concentrated all the time. I gave up sweets before I started these fasting method, and they don't taste nice any more and I don't crave them. Losing weight goes slow, but at least it happens. What has become stronger is the craving of salt.
I'm 75 ys old. I am definitely overweight. At 43, I tried to lose weight violently by trying a low/almost no carb diet for a long time. The result was sickness, I had vertigo every few days which lasted hours and I lost the day and in the end lost my job. It was a severe lack of vitamin B6 and zinc. There are no such problems now.
I like that Jonathon has trouble fasting and challenges the idea that "it's easy!" Too many IF web sites have a 'just-do-it' attitude without discussing real world challenges.
I tried it very strict for over 7 months with a very small eating window but for me it wasn’t sustainable but I still kept a larger overnight window than I used to do but I was a constant eater with snacks at 11pm and breakfast at 8am 😮. I was very strict for the 7 months lost weight and felt a bit better but constantly thought about food as I work from home and got the hangries all the time. I now make sure the overnight window is about 14 hrs still and rarely eat before 12pm now. I follow the Zoe plan and that had a far greater impact and was sustainable so now have a bit of a combo of the two with a larger than usual for me overnight fasting window and eating better.
I loved IF from the start, it even wasn’t that hard even though I thought I would never be able to do it. I felt high from the ketone effect and I was hooked, lost 30 pounds and fixed my horrible lab numbers. I learned you do have to deny those bad foods like fast foods and junk foods. I felt better without that junk saved lots of money. So delay and try to eat what benefits you. Now I do 20-4, and Mindy has taught me how my hormones affect my response. Mindy Peltz is the best.
I am a 68 year old male, 6’2” 285 pounds. I have been conducting 16:8 time restricted eating since 1/1/24. I have not lost any weight. In fact, I have gained a pound or two. My fasts are super-clean. Water or black coffee only with no exceptions. My lack of weight loss progress is frustrating to say the least. I do believe in the health benefits of IF. I recently had my fasting insulin tested and the result was 3.6 which is fantastic. But, the situation remains that I am losing no weight.
I have a bone to pick regarding the title of the book, “Fast, Feast, Repeat”. IMO, it gives the complete wrong impression about how this works. The dictionary definition of “feast” as a verb is “to have or partake of a feast; eat sumptuously.” This is COMPLETELY the wrong connotation for the eating window of IF. You CANNOT eat whatever you want and succeed. A better title would be “Fast, Count Calories, Repeat”, but of course that’s not going to sell many books. Feast is just misleading terminology. It is clear from my lack of results that I am still overeating even though I am not in any way going hog wild. However, I have not been counting calories either, but I think that is the only way this is going to be successful.
You make some good points.
I am 61 years old and started ‘5:2 fasting’ back in 2012 and some years ago adopted intermittent fasting. The fast varies from 12 to 16 hours. Since my 30’s I have exercised 1st thing in the morning on an empty stomach. After watching Zoe’s podcast with Dr Stacy Sims this has changed with the consumption of protein before my workouts reducing my fast to 12 hours. Not an issue for me but I wonder if Zoe would consider a podcast on the effects of IF for women including a segment on peri and post menopause. Thank you. Really appreciate the content Zoe provides. Keep up the amazing work.
Watch our clips and highlights
I used to fast and felt great until about 11am, but I started to loose too much weight, so unfortunately I have had to start eating breakfast at 8am. My weight is now stable & I still feel good. I will continue monitoring.
I have been under 16/8 (occassional 14/10) time restricted eating for a year now. In that period I have lost 25 kg and dropped my HbA1c from 53 to 38.
I started with a one week , one low carb meal a day, then started on water fast , starting on Tuesday, finishing on Friday night, eating low carb one meal Friday Saturday Sunday Monday, then repeated fast, did this for 3 weeks, so in one month I lost 8 kg and have never felt better 😎
I'm quite happy to demur from the concesus and say that fasting once a week, occasionally twice, works for me. I don't time-restrict (or calorie -restrict) for the other 6 days. I properly fast, with 24 hours without any food, and then only have eggs on toast in the evening. I've done this for 10 years or more. It allows me to keep my weight entirely under control whilst eating cakes and biscuits when I fancy them, and I find the regime a very easy. I eat really healthily, and joke with my wife "are we expecting Tim Spectre for dinner?"......
You are so gay. Join the queue. We're all snacking on the delicious Prof Tim.
I'm a Type 1, insulin dependent, diabetic. I wonder whether I could use the intermittent fasting regime and start to reduce my insulin dose?
I drink hibiscus with mint tea every morning. My body figured it out and it no longer affects my hunger.. green tea is also fine for me
Watch our clips and highlights
I would love some advice on how to avoid the occasional headaches when extending the fast even only an hour or so... from say 16 to17 hours...
What about ginger slices with hot water and rooibos tea as wel as honey Buch tea without milk. Will they have the same effect than teas with flavours.
@16:40 re sport... really depends on what you do.... a 45 to max 60 mins routine yes. Try heading for a >90 mins run without fuel....
I've been in this IF for 20 years read the books seen the videos. This is the 1st time I've come across this lady makes ya think mmmmmmmmmm
Watch our clips and highlights
I fasted with a bunch of different intervals for THREE years. I never lost a pound. It was very frustrating and finally just quit. I still will occasionally fast because I love the feeling, but my post menopausal body clings onto every calorie.
Have been intermittent fasting for several years now and find it suits my body and lifestyle. I’m flexible with the length and timing of my eating window but aim to have a maximum of two main meals and healthy snacks if required. Eating window is around 8 hours and frequently less. I usually exercise in a fasted state but listen to my body and will fuel beforehand if I feel I need it. Choice of food and beverages is important and I follow a nutrient-rich diet. Find it helps me maintain a healthy weight and also do it to reduce inflammation and improve gut health.
I’m finding as a nurse and doing shift work it’s difficult to adjust my eating window as coming home at midnight I’m famished! 🤣
Watch our clips and highlights
Thoughts on chewing mastic gum, which is unsweetened, during fast?
I do 8:30 to 18:00 eating window. Have done for nearly 18 months....key benefit is not feeling over hungry but really enjoying meals when they come. It basically cuts out evening snacking! It's easy and natural. Easier to finish eating earlier for the retired .... would have found it hard to skip breakfast when I worked (as would have finished eating later) Not sure I understand/agree the Earl Grey point. I have black EG at c 7:30.....it certainly does not make me crave breakfast nor did it give me a spike when I wore my cgm.
I truly struggle with intermittent fasting. I can wait until 10:00 or 11:00 am to eat breakfast in the winter when we don’t have much work (my husband and I own a landscape company), but from March through December, if I don’t eat before work, I don’t have the energy I need. Right now, for example, I’m shoveling and spreading mulch for four hours a day. Then, I mange my gardens at home for 2-3 hours most days. Then, I either walk three miles after dinner or do a workout involving weights or jumping. I eat three meals a day (I’m a small woman and cannot eat that much at one time), and I always eat peanuts at night when I relax. Even then my stomach is growling.
I'm assuming, after listening to this, that i shouldn't do my coconut oil pulling for my gums and teeth during my fasting time because my brain will detect the sweetness even though im not swallowing it. Is this correct? Thanks.