Complete Women's Guide to Intermittent Fasting
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- Опубліковано 12 жов 2019
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How to Break a Fast For Women [Female Fasting Instructions]: • How to Break a Fast Fo...
6 Vital Tips For Fasting - WOMEN Edition:
• 6 Vital Tips For Fasti...
5 Major Causes of WOMEN'S Stomach Fat: • 5 Major Causes of WOME...
Keto for Women vs Men | What You Should Know: • Keto for Women vs Men ...
Complete WOMENS Guide to Intermittent Fasting - Thomas DeLauer
Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!
Body Fat
Essential body fat is approximately 3% of body mass for men and 12% of body mass for women - also stated that women typically have 6-11% more body fat than men, on average
www.sciencedaily.com/releases...
Carb, Fat & Protein Utilization
A study from Medicine and Science in Sports and Exercise looked at sex differences in exercise metabolism and concluded that:
Women oxidize more lipid and less carbohydrate and protein compared with men during endurance exercise
www.ncbi.nlm.nih.gov/pubmed/1...
Fasting, Catecholamines & HSL
The American Journal of Physiology - Fasting increases levels of catecholamines and subsequently activates HSL
www.ncbi.nlm.nih.gov/pubmed/8...
Per the Journal of Applied Physiology, adrenaline burns more fat in women than men - since women have a higher fat percentage than men of the same weight (not only on their bodies but also within their muscles) it makes sense to use this as the primary energy source
Specifically, they are “more sensitive to the lipolytic action of epinephrine compared with men while maintaining similar glucoregulatory effects”
So women burn more fat, less carbohydrate and less protein than men at the same exercise intensity**
www.physiology.org/doi/full/1...
How to Begin a Fast
Study from Cell that found that leptin needs to be low as well during starvation for fat burning to occur
www.cell.com/cell/fulltext/S0...
Estrogen aids in muscle repair
estrogens act through both genomic and non-genomic pathways to reduce leukocyte invasion and increase satellite cell numbers in regenerating skeletal muscle tissue
link.springer.com/article/10....
Estrogen is anti-catabolic and prevents muscle loss as it has an anabolic effect on muscle primarily by lowering the protein turnover
journals.lww.com/acsm-essr/Fu...
When Should I Workout
Preferably fasted, but if you can’t, that’s okay - not the end of the world
In regards to how to train and when to push yourself:
Muscle Fibers
A study published in Experimental Physiology found that with strength training women’s muscle fibers are converted to type I fibers, whereas in men they generally change to type IIa fibers
physoc.onlinelibrary.wiley.co...
The cycle and gym performance
During the first half (two weeks) of women’s menstrual cycles they have relatively higher levels of estrogen (compared to progesterone). During this half the cycle, women will have experience better recovery in the gym because estrogen promotes connective tissue synthesis.
During the second half of women’s menstrual cycle they have relatively higher levels of progesterone. During this half the cycle, women may perform worse in the gym and have more cravings.
Although there are some contradictor results in the literature, Carter A. et al. Human Physiology 2001 (link.springer.com/article/10....) compared 17 women taking estrogen-based oral contraceptives to ten control women and found that those taking the estrogen exhibited significantly lower creatine kinase levels (a marker of muscle damage) three days following a 30-minute downhill run trial.
Common Concerns: Thyroid & When to take supplements
Fasting & Thyroid
A study from the European Journal of Endocrinology and a study from the journal Thyroid both found that fasting decreases the concentration of T3 thyroid hormone while thyroxine (T4) and free T4 levels stay the same or only decrease slightly - thyroid-stimulating hormone (TSH) does not increase
www.ncbi.nlm.nih.gov/pubmed/2...
Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:
www.dpag.ox.ac.uk/team/nichol...
![How to Break a Fast For Women [Female Fasting Instructions]](http://i.ytimg.com/vi/ZCaY8FYm2lk/mqdefault.jpg)
Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/
Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/
Does this work for a post menopausal, obese 60 year old or is it too late?
Could you please speak a little slower? I am not a native English speaker, but I need this information.
@@karenc1733 It does. I'm 64 and I find this very effective and beneficial for my health.
Thanks for the free PDF files and all the rest of the information you provide on this channel!
Are there videos on intermittent fasting while keto for women ? I’ve been slowly going keto with IF for one month. Down to one meal a day and need some advice on what to eat and when … Bullet proof coffee with coconut oil, ghee, cacao, cinnamon and salt is amazing !!! Thank you !!!
🙂 Have you ever noticed when you go to bed hungry you wake up feeling fine .., but go to bed after eating a giant meal and you wake up starving? 😊
Nope lol, I can’t go to sleep hungry.
I’ve noticed that I’ll fast and towards the end of my fast I’ll burp like I just ate a huge meal 🤣
What time is a good time to do the 12 /12 fast
Exactly same here so why?
Yep.
I.F. Saved my life. Because I lost a lot of weight doing I.F. I noticed lumps in my breast. I’ve had a long journey with stage 4 cancer, but have fasted throughout and am in complete remission today. I can’t say if I.F. aided in my remission, but I just wanted to express how it has benefited my life. Ciao from Italy! 🇮🇹
Wow! That's great sis! I'm so happy for you! Praise God!☺️👏🙏
Wow.. may God bless u
I hope you are doing even better now! What an awesome example of taking care of yourself can do. Many of us gals take care of everyone else, to our own sacrifice. May you have many happy days ahead! Sharing love from the US! 🌞 🌴
Well done Valerie. You took control of your life. I wish I had known the benefits of IF when I was diagnosed with breast cancer in 2018.
It seem crazy that something as simple as fasting and removing “The bad foods” is not high on any doctor’s list. Instead they write a prescription for anti depressants while an appointment with a nutritionist would serve better.
Great to know! Just started Vegetarian keto/IF and losing really nicely...I am a 2 x breast cancer survivor, not giving it a 3rd chance! So happy for you, gives me hope!
When your Bloody🩸 friend comes around and you start craving sweets, that means you are lacking zinc!!!! You are experiencing a mineral imbalance also. Minerals help maintain our hydration, so being deficient can cause you to reach for sweets when, in truth, you are just dehydrated!!!!!!! People who experience sugar cravings often have very low zinc, calcium, chromium, and magnesium levels. Check your levels ladies!!!!!!
did not know this! thanks, i’ll have to go get a mineral levels check
How do you get it checked if you don't have a doctor... I recently lost my job
How do you get them checked ?
Blood tests I assume 🤔🤔🤔
Ohhh So a lot of women are lacking Zinc? I am a woman, But I don't get cravings or cramps or any sign of it at all. But that is useful to still know...
Craving chocolate isn't always a bad thing because of this. Magnesium is high in chocolate, so buy some cacao, and makes some hot chocolate, it's a good way to both deal with that craving, and get the nutrients your body is craving.
I love intermittent fasting mostly because it completely helped me with my binge eating, no restrictions or diets could do that
Same here!! I feel so much more at peace.
Hey i want to try it but i'm scared it's gonna trigger even more binges, what's your opinions is it really effective on cravings ?
@@alixwessels4472 I haven't had a single craving since starting IF and I started one day out of no where and gave up drinking cokes and eating processed foods completely. My mind is clearer and I drink a ton of water so I'm rarely hungry anyway. It's been amazing, truly. And this is coming from someone who binged like crazy before finally saying enough is enough.
@@chandracox6814 thanks gonna give it a try then 😊
@@alixwessels4472 Ive definitely had craving at the start of fasting but I distracted myself with water, work, or school. As you get consistent the craving will go away, just power through!
1:31 Why Fasting works for Women
2:39 The Benefits
8:44 How To Start Fasting (Types of Fasting)
13:47 What To Consume During A Fast
15:34 What To Pay Attention To
18:05 How You Should Break Your Fast
26:09 Working Out During Your Fast
28:09 Side Effects
29:37 How Often You Should Fast
I understand that seniors over 65 shouldn't fast? Is that good advice?
Dear God thank you. He’s wonderful but too wordy at times. For me at least.
Linda Zerr not true
Thanks
Thank you!
2 hours before eating: salt + water or cinnamon with tea
Breaking fast: lean protein (fish or white meat) + no gluten + no diary + no veggies + don't mix fats and carbs
60-90 min later: eggs, fish, shellfish + zinc + brazil nuts + healthy fats (cruciferous veggies)
Workout in a fasted state
Thanks for the summary
Working out with no " fuel " is unhealthy.
@@pinkpenguinlady your fuel comes from stored fat.
thank youu!!!!!!
Thank you!!!
I’ve been doing 20:4 fasting for the past 2 weeks and I feel so much better. Weight is dropping, energy levels are great, focus is clear, and my memory is improving. My workouts have been amazing and I’m gaining strength.
watch out for cortisol levels
I got tired after 2 weeks and felt so weak but lost weight 8 lbs
I felt sick and started vomitting after 3 days of the 20:4 so had to stop but i did lose weight...now im afraid to go back to doing it ..i already tried 16:8 and even 18:6 but it didnt really have an impact on my weight loss even after a month of 16:8...
Are you also working out ?
What do you eat ?
i know that for most people it may seem wrong. but im 17 and ive been doing intermittent fasting for almost 4 months and it has helped me so much in many different ways. i lost weight, build muscle, sleep better, digest better, dont get bloated as much, dont crave food anymore, and i could go on. honestly this science is amazing
Happy for you ❤️
It’s ok as long as you’re doing it in a healthy way, 🤚🏻
what are you eating during the eating window?
Good for you! I wish I had that mindset at 17 years old. Good luck!
I'm only 13 and I've been struggling with anorexia( eating disorder). I have been fasting for about 1 month but I kinda fasted before because I was starved when I got in trouble which no parent should do because it affects the kid when their older because if they get yelled at they automatically think to not eat. I do 16/8 Monday, 18/6 Tuesday, 20/4 Wednesday or 18/6 if I am feeling crappy, 18/6 Thursday, 16/8 or 19/5 on Friday, and free on the weekend with a bit of a hesitation towards fast food. It has worked amazingly I have lost about 5 pounds . My recommendation is to work out for a half hour some time in the morning, it could be a walk as well. Everyone thinks they have to go super intense but I walk around for a half our in the mornings and I already have 3000 steps. The point of writing all this is to prove it's not bad if you do it right and don't let fasting take over your mind. Good luck and have a great 24 hour period of a day.
Been following the science here since April. I'm 59. Been in keto since. Been fasting a lot. Been eating a highly nutritious, clean diet. Lost almost 50 lbs, no plateau, no tiredness! Enjoying!! Been doing all of this! It works! No menopause symptoms !
Update: Ended up loosing 56lbs which I've been easily maintaining for months.
Delphine Kirkland outstanding! You see, so many people learn the basics from other, small channels and then come here where it’s comprehensive and get confused. I always tell people, you’ve got to stick with the methodologies that I’m laying out in their entirety. Your results speak for themselves there! Congrats!!!!
Congratulations on the weight loss and improved health! Your testimony is inspirational!
@@ThomasDeLauerOfficial For women, especially older women we need the fine tuning and tweeks that you deliver. I'd been fasting since 1978, read Eat Stop Eat, Lean Gains, The Warrior Diet way back in the day. Thought I was doing IF! It was all failing!!
Yep, you've been saying all of this all along and I've been eating sea weed, getting my minerals, eating wild Alaskan salmon, sardines, our eggs, Brazil nuts, walnuts...All of my carbs are low carb veggies from my garden. I was a vegetarian but I decided to follow the science! It's so liberating to feel like you want to feel, look like you want to look and enjoy every minute and every meal. Most importantly I feel free for life because it was easy and I know I'm set for life! I'm a singer and now I can get on any stage in any dress without all of the shame! You know that one! It's a new life. I grew up skinny so being overweight for many years was stressful and embarrassing on every level.
@@katpea3641 Thanks!
Delphine Kirkland 👏🏻👏🏻👏🏻 excellent post! Good for you, go girl 🥳
Watching this with my invisible popcorn
Me too and it's delicious. My invisible popcorn is caramel and cheese popcorn mix the two together its awesome. Lol
I'd go with some cookie dough bits.
hahahahahahhaaaaa
Haha
I’m eating my invisible hot Cheetos
IF is the closest thing to having a healthy relationship with food that I've experienced in a long time
me too.
Timing of meals is an underrated hero in our quest for obtaining this healthy relationship.
Thomas I'm a 75 year old, retired RN and always struggled with weight. I have lost 40 lbs in 7 months using keto and intermittent fasting. I gained it all back and now I'm losing it again, this time determined to keep it off. Started at 205, now 170. 30 to go. Thank you for your videos. I love hearing you speak and your facts are right on. Thank you again.
I just want to thank you for the last time, my target was 20 pounds, I have done 23 pounds in 3 months, you have made me a better person and I love being in my body again. Thank you Thomas, from South Africa
Estelle so happy to hear this!
I will continue supporting your channel, please send my love to Amber also, her comments and support on her IG page also kept me motivated, and a big hug to your gorgeous boy Tommy, ghees he is a spitting image of you. Good luck to all the ladies out there, is was not easy, determination and will power got me through this with a lot of Thomas Delauer and his science. Also go check out his sixpackabs channel.
Estelle i almost gave up a few days ago due to a messed up period cycle haha I have been doing Keto for almost four weeks. I got kicked out of ketosis after eating a piece of cake and two pieces of pizza in the same day. I wanted to give up so badly and was so emotionally a wreck for days. That rut was horrible!!! But I am better now and I have been eating good and exercising still and I am getting back to feeling amazing. Still on my period and bloated but only a couple days left of it and it’s gone till next month 😂😂😂
It’s amazing you’ve lost so much weight!! Good job!! Thomas is amazing!! He helps out so many people!!
This made me teary eyed☺️
My husband watches you and we have both been on Keto and Intermittent fasting for about a year and we are unrecognizable. I'm very happy my husband listened to you.
Hope someone recognizes you guys one day. We all deserve to be seen. #missingpersons
whoisthis 😂 this made me laugh ! Hahaha
Yes girl’s
Wow! Congratulations to you both!! I love hearing couples do it! That's awesome!
I'm trying to get my husband to listen to him and try to fast even a little bit or to stop eating or snacking late at night, especially sugary stuff. He is stubborn and is having so many joint issues and some inflammation. I know if he tries he could diminish the inflammation and have less joint pain and shrink the tire around his belly a little.
I came across this video while watching other IF vids. I have to say you were EXTREMELY informative, and I took in so much vital information. I’m very new to IF, I am less than a week in, and you helped answer so many questions i still had, that I was getting mixed views on. I can’t wait to watch your other videos.
My body and my mind loves fasting! 💙🦋💚 I stopped for awhile and when I went back to it it was like my body sighed with relief! I was denied food as a child and I had food addiction.i tried for 35-40 years to find a way out. Fasting and eating no sugar no gluten turned out to help me on so many levels. If I eat clean I dont crave anything and I am never really hungry. Thank you so much for sharing your knowledge.
This would be a complete guide if you talked about how women should fast before, during, and after their menstrual cycles or if they should fast at all during their cycle. Please do a part 2!
I agree that would be useful and appreciated
Check out Dr. Mindy Pelz’s videos, she talks a lot about women & fasting
I fast almost daily (18:6) and my periods have been regular (if it helps)
@@emis7272 Yes, i have not done that cause im afraid the cortisol rise will create hormone imbalance because of the stress. do you have any experience on that, or done something to curb that? or does it just not give you stress?
I've found that my cramps, nausea, and cravings are better during fasting. Whether that's true for all women or not, I can't say.
ummm i just watched 12 videos on intermittent fasting and this one blows them all away. Thank you SO MUCH for this.
I agree and I actually do intermittent fasting and I often do the 24 hour water fast
Thank you for your comment!
That saved me time knowing this is the one I should watch, every other video explained what intermittent fasting is and what times you should and shouldn't eat, but NOTHING tells you how or what you should eat..they all make it sound like u only eat cartain hours of the day, but give no further info on the actual "diet" you shoud follow to get the best results and that makes it seem like u can eat whatever and as much as you like as long as it's within your window and I was like, that can't be right lol.
All Thomas's Videos are informative...I learn a whole lot from his Channel.
Have u lost Jen??
@@chrisw8627 Yes I have. Im down about 27lbs
Thanks for this.. I've struggled with EDs over the years and found this difficult to manage with my IF and healthy eating/lifestyle goals. You're the first peraon I've seen to touch on this topic in relation to IF and advise alternating days. I've been IF daily and this it's quite the mental battle where I find my self pushing to fast for longer & longer periods of time thanks to old ED habits. So it may seem like nothing to some, to mention alternating days/3 days p/w - but its given me an out/permission in a way to allow myself to step back and manage my IF with a healthier approach - as my #1 goal with IF IS HEALTH !
Appreciate all the other tips and other vids you make as well, as I combine IF & keto.
🙏❤
I’ve been doing keto and IF and it’s changed my freaking life!!!!!! I love this!!! Tomorrow 8/26 marks five weeks IF and keto!!! I feel amazing!!!! Can’t wait for more results!!!
You are the first person in the keto/intermittent fasting community that mentioned eating disorder. That's another reason why I love you.
After 7 years of over-doing IF and struggling with too high cortisol, adrenal fatigue and a screwed up thyroid, I say FINALLY and thank you!!!! No one on the entire internet has had these complete answers. Believe me, I have searched high and low! Thank you for your work and for sharing. I am your new biggest fan:)
Thyroid is the worst 😖
What changes did you make?
may I ask what changes you've made? xx I overdid fasting too but still wants to proceed it in a different way since I'm prone to binging when eating breakfast..
@@mh5102 How were you able to determine you were overdoing fasting? I'm new and I want to understand how I often I should ideally be fasting
Totally agree .
I'm starting keto again after a couple years. I lost 80 lbs on it then. I'm looking for fat loss again 25 lbs, but also the health benefits. This channel is wonderful. It's motivating and informative. Thank you!
What a great video, Thanks a lot. I did IF at the end of 2018 and start of 2019, really helped me and I felt great. but I had a back injury (a bad herniated disk on the lower back), for one thing or another I just lost the habit. I'm starting again to get more in control of me schedule, and a important marker of my hours is food time obviously. I'm getting back into IF, a guide like this one is amazing!, Now I know the why of many things, I'm literally with notebook and paper taking notes and tips. It´s always more powerful to get back on track when you understand the foundations and how to play them at your advantage. :) Your'e a great teacher.
Can you do a segment for vegans please? Including how to break a fast, a few sample meals, and supplements. I love everything you do and am so greatful. I've lost 20lbs so far but want to take it a step further. Thank you.
Michelle Mentgen it’s coming up in early November!
It’s so hard trying to keep the carbs down as a vegan, I appreciate all your help and looking forward for this video.🙏🙏🙏
Eat meat
Thank you so much. You are so accommodating. I look foward to the video.
Arlee Olson thank you for your suggestion. Have a Blessed Day.
@@wndyspr I follow couple of vegan keto channels on ig, they give me nice ideas for meals. Meat free keto is really nice.
" women have microscopic intracellular fat deposits in their muscles "
.......... I knew with all this thickness I had to be well marbled 😏
😂 best comment.
🤣
Niasia T 🤣🤣🤣🤣
😊😊🌹💕 yeap. We got it goin on. 😊
😂🙌🏻🙌🏻
So glad I found you, Thomas!!! I appreciated very much the fact that you have put the research sources you cited during your presentation in the description section saving me time and pain from writing down information (I have CTS). I've been doing IF for the last 4 years with great return, but learned that I have been doing somethings the wrong way based on the information I had at that time. Thank you so much again and def will be sharing your videos with my friends and family!!! Blessings.
Thomas, as a nurse, I have to say you are really great at these videos. I teach adults with severe mental illness and you have made Keto easy for the ones who are interested in doing this. And the ladies love Thomas😁
Seriously tho, you have a real talent for breaking it down to an easily understandable level, without “talking down”
This is absolute gold! Thank you so much, I'm incredibly grateful. I've been looking into fasting for quite a while but you've pulled together so many pieces of information that I actually understand how to do this properly now. I have 100lbs to lose, so going to watch this again, take detailed notes and get started! Hopefully will be reporting back at a new, lighter weight soon!
Very informative... I love that you get right to the point on everything, and the video was only 30 minutes.
Honestly one of the best videos for IF I’ve found. Especially for women. Answered a lot of questions I’ve been struggling to find clear answers on. Thanks!
I have type 1 diabetes, multiple sclerosis and I've had two heart attacks and I'm only thirty-four years old. Now this all started when I was 25 years old and only up until two years ago did I start trying intermittent fasting and I can tell you it is the one thing that has saved my life by following you! No doctor has been able to help me as much as you. This video and many others by you have my Bible to health and thank God for that. Intermittent fasting has slow down the progression of my multiple sclerosis and has caused lower blood sugar levels.
This was awesome. Thank you for your thoroughness and the time you took to make this.
This was really good , it cleared all my doubts about intermittent fasting
I am new to Keto, I am 69, in my 20’s I lost 120 pounds. A size 24 to a 2, they didn’t have zeros back then. My skin was tight, not an ounce of fat on me. Then when I hit my 40’s I gained a lot, so through the years it’s been a roller coaster ride. I now weigh 166, want to lose 40. I’m learning so much from you, it has helped me to understand my body..and the whys....I also have thyroid issues, I’m also on 150 mg. Levothyroxine .One of my biggest hurdles is drinking water and just drinking period. My doctor recently told me I was severely dehydrated. Causing stones and many other health issues. So I’m gradually forcing myself to drink water everyday. I have only been on Keto for a week, and lost 4 lbs., I couldn’t believe it, usually in the past, I would be lucky to have lost 2..but eating healthy, I’m actually enjoying it. I have so much to learn, but I know I’m at the right teacher. Thank you!
The best IF breakdown I've ever come across. Thanks!
Been doing 13-18 hour fasts this whole week! I will be doing a longer fast first time starting Saturday night until Monday.
Whew! Thomas I got through your vid while I was working. Thank you for thinking of us women. ( And now listening again) I dived right into the intermittent fasting. And I got results fast, it is a good reward. But not much weight loss, 4 to 7 pounds. I got the chills big time, it was in high 90s in San Jose. Autophagy also started working right away. My blood sugar needs to go down. I was already vegetarian and have dieted all my adult years. Fasting is no thing. But I never did water fasts. I love it. I did 16 then 18 at 18 is when i got the chills and did my first 24 hour on the 4th of July. I do need to lose over a hundred lbs. But the insulin resistance is what I need to change. I hate breaking the fast. It is where the potential to mess myself up is greatest. The autophagy affect: I have one red eye, Doc says from liver being fatty. Cleared up over night. And leaky gut, protein leaking out of my intestines. And my liver shrinks. Goes almost away, but does return. Psoriasis from crown down behind ears, to eybrows, side burns and both sides of my nose, bam cleared up over night, leg, ankle and foot swelling and edema, bam gone. I'm working up to a 36 hour fast.
This is my favorite video of yours. As someone with PCOS, I used to intermitent fast, and thinking back I was the healthiest ever. After I stopped, things went downhill. I was afraid fasting would mess up my hormones, but I think it was helping. I'm going to give it a try again.
Glucose Goddess has mentioned pcos is caused by insulin resistance. IF lowers glucose in the body ❤ her content is amazing too if you are interested in checking out her interviews on UA-cam.
Informative, concise and encouraging without being overwhelming. Super helpful Thomas - I learned many things I was doing wrong and more importantly how to correct them!! Thank you 🙏🏽
So glad I've found your channel! Love the detail and Science behind it all. Brilliant channel 👍
Very Much Appreciated... One missing link that will tie All this together is a 2day meal examples during the day we fast and during the next day ur suggesting we don't fast to make it more clear how to get in and out of a fast every other day. PLEASE. Just like u have for the men 🙏🙏🙏🙏🙏🙏🙏🙏
I have watched 100 videos on intermittent fasting and this has the most usable information. I was feeling amazing during my fasted time and then breaking my fast with lots of carbs and fat and feeling like total crap in the afternoon-bloated, tired etc Thank you!
Thank you for this incredibly important info. I started about a month ago for preventative health and realize a number of mistakes I’ve made from just listening to a lot of different folks. None explained like this. Thank you thank you!
Thank You for doing this video. The idea of calories for the week makes SO much sense.Also thanks for pointing out that IF doesn't have to be a full time lifestyle to be beneficial.
Beginning the fast
Leptin levels should be low in order for lipolysis to occur so wear off of food before u start fasting or eat keto before so last meal shouldnt contain carbs or be low carb
During fasting
Add salt vinegar lemon to water only stevia
Dont consume amino acids (collagen)
Stay hydrated
Closer to break fast
When fasting cortisol is elevated but it is very good in burning fat but when combined with food it stores fat .. when about to break fast the cortisol level is high and with food we will store food
So add salt to water before breaking fast
Have a cinnamon tea ( which mimics insulin and spikes insulin without food so when u eat it will have less impact on storing foood when u eat)
Breaking ur fast is important
Consume lean proteins and bone broth dont add fats
(Spike insulin a little bit
Then 60-90 min later
Have ur usual meal)
No gluten when breaking ur fast!
Avoid dairy
Away from veggies
Dont mix fats and carbs
supplement with vit d zinc iodine selenium
(Support thyroid so it doesnt slow down)
Eat raw nuts
Good heathy fats cruciferous veg
Working out
Maximize fat loss working out at the end of the fasted state
U dont have to eat at end of workout
How often u should fast?
Dont fast everyday ( it will slow metabolism)
Alternate day fasting or three times per week
24-36 hrs fast every 2-3-4 weeks
Be in calorie deficit at the end of the week not the day
hiba harati thanks for the summary 👏🏻
Same here , thanks for the summary.
Why doesn't this have 10k upvotes? Thank you!! I watched the video but didn't retain it all. Screenshots of your comment will be my guide!
I've been doing IF for almost 7 years since I had my first child. It's honestly the major thing that has kept me at a healthy weight. However, I have wanted to maximize the benefits of IF lately and this video was so informative I just want to say thank you!
Do u follow IF on a daily basis?
Thomas,
I wish I had found your channel years ago. I lost 96 pounds in a year on traditional keto plus fasting, but the problem is I never learned maintenance and how to stay at my goal weight. I also ate dangerously low protein amounts for my height due to some dumb gluconeogenesis fear common in the bro science echo chamber. I gained a lot of weight back but I'm back on track now.
I have learned more in this little video than I have in the last 2 years. I'm definitely joining butcher box and thrive market with your links to help support. 🙌 Thank you for bringing this kind of knowledge out into the open.
I have been following this lifestyle for close to two years. I am always on the edge of my seat listening to your new videos because there’s always so much to learn. Thank you for your dedication.
Omg!! This is exactly what I needed..... you covered all my questions!
Your videos are some of the best on UA-cam. Thank you so much for all you’re doing! The thyroid concerns as well as dairy/hormone issues are real and I really appreciate the guidance.
Finally a video about fasting worth watching!! Thank you so much for all the valuable information! Now I can get started with a peace of mind that I'm doing it correctly.
Sir, you're a gentleman and a complete LEGEND! THANK YOU SO MUCH for this video💎
This is the most informative and simplest video I have come across on the internet. Thank you so much for this!👏🏻🙏🏻
Wow! This video breaks down IF fasting for women beautifully. I’ve listened to it two times and each time I learned something new this doctor is really amazing and thank you for such good content. I’m going to try and hopefully I’ll see good results. I can see why it was the number one video for IF for women.
I am one minute into your video and I can already tell that this video is by far the most thorough despite the fact it has not shown up in any of my search results. Thank you in advance!
Exactly what I’ve been waiting for!
ThePhilly501 it’s super thorough!
My goodness, this is amazingly helpful!!! THANK YOU
I'm about one month in to I.F and watch your videos a lot for tips. Love your videos! They are always jam-packed with information. Thank you!
Thank you sooo much, you put so much into perspective for me. I’ve been researching intermittent fasting for a few months and all the information was different which confused me. But you broke it down and allowed me to feel more optimistic about my future with my new lifestyle change❤️
So glad I watched this video. Thank you so much. What an eye opener and I realise I did not do my IF correctly. I live in South Africa, not a keen meat eater so I hope I can break my fast with eggs...and have my coffee with milk later.....so glad I can have a little fresh lemon juice in my warm water in the morning. Thank you for this wonderful video. I am 79, teach Yoga, walk or go riding my bike and I feel good.
I’ve been on keto for 3 months now and I wanted to start IF.... thank you for all the amazing info!!
Thank you so much!! Such a pleasure to continue on this learning journey with someone so passionate about keeping us on the super health PATH!
I watched this a bunch of times and took notes. Been IF’g wrong.
I am brand new to this and amazed at the science behind it. Thank you for sharing your knowledge, it is truly inspiring!
Thomas, my wife and I would like to thank you for the increased focus on the needs of women. You may recall that a while back we asked for more of these videos and you have really been giving some great new vids. Thanks again.
Same here. We really appreciate the specificity in your videos, all the nuances help us understand how a small change can make a big difference. Ty.
Omg!!! 🙏🙏🙏🙏
Really appreciating this, its amazing how breaking down the different parts of a whole has become motivation!
This is by far the best video I have come across on intermittent fasting. You are a natural at making complex concepts comprehensible for people like me with no science background. Very useful. Thanks so so much.
Thank you for giving us (women) attention. Especially the post menopausal crowd. I was fit all my life until this stage, and am at a loss and very depressed at these changes.
Me, too! Always interested in post-menopausal fasting info! U may like the video:"Resetter TV E 16". The info's tailored specifically toward women. E17 is all about aging back wards!
Check out Dr David Sinclair on You Tube. He's the one who discovered resveritrol back in the '90's. All about rewinding the clock. He sometimes recommends expensive supplements, but if u do the research, it's easy to get benefits from foods and very inexpensive supplements, like niacin.
dlg parisi You sound like me! I’m 53, was always fit and slim until menopause too, (I’m 5ft 3, 170lb) and right now I’m having slow but steady success with low carb (verging on keto), HIIT training, weights and Pilates. I take various supplements, extra protein, collagen, and HRT. I looked for fitness trainer on here that are over 50 and know about menopause and I like Debra Atkinson at Flipping50, check her channel, there are also other mature female fitness people here too, I like knowing that they know exactly what menopause is, as they’re there themselves.
Me too, but started fasting. Weight is coming off slowly, but finally seeing the scale move after all other programs failed. We are not meant to stay defeated by menopause! Love fasting, so many benefits!! I feel so much better!!
Can you imagine living your life like this? You didnt get this way till recently. Ppl thot I was a slob-pig my whole life grrrrr
Another 45# and Ill look like normal ppl got to be their whole life. Life is unfair but Im happy to be so close to normal.
Thank you!! I've been intermittent fasting for some time but this answers a lot of the issues i've been having. This has taught me soo much! I am looking forward to putting this in practice.
Thomas is so steady, clear and concerned that I also find it quite an encouraging situation.
What a brilliant man! Things are explained so easily and simplified. Perfect advices. Thank you !
Wow!! Thank you! This was exactly what I needed to hear!
Thank you Thomas! 🇵🇭 will make some changes with my IF routine.
You are such a great educator! You have changed my life in so many ways! Thank you thank you!!!
How knowledgeable, how much information, what a great method of presentation, he talks for so long with so much energy, his mouth does not get dry, he is an absolute youtube treasure, thank you.
amazing videos! thank you so much! I just started doing 16/8, I was thinking to do it everyday. I will keep on listening to you! Stay safe!
Thank you so much, you have just saved me! I’ve IF for the past month and I haven’t been losing much weight and now I see why, I’ve been doing a lot of things wrong🤯
thanks so much! this has been very helpful since I am just starting on intermittent fasting. I really thought that I could fast everyday. Thanks so much for the info!
Thank you!!!! No one has explained this to me like you have. I'm excited to approach my fasting in a more structured way!
No way I can remember all of this. I'm so glad it's on video to playback. Lots of great info.
I literally took notes. "Keto school" LOL
Great information.. you just answered all of my questions. Thank you!
Love your channel. Going to do my first fast tomorrow so thank you for this awesome vid. Too bad the butcher box is not available in Australia.
such an awesome video Thomas! please stay healthy, happy and vigilant during these difficult times 🙏
I've been breaking my fast with a green smoothie, mostly veggies. Wow! Thanks for showing me the right way. I'm gonna watch this video again and take lots of notes. I've got some restructuring to do.
I know it's been a long time since this video posted but I would break my 42hr fast with a green juice! Wow was I wrong too! Now I will break it with bone broth. Hope you are still fasting and doing great😊
I just want to say that the 16/8 method works amazing for me. The first three weeks were hard, not going to lie, but then all of a sudden, I woke up and felt amazing. My body had adapted I guess. I have never felt better or looked better in my life! I eat a whole food, Vegan (paleo style) diet (have been for years) and started IF 2 years ago, stopped during pregnancy, and started back into it a few days ago, but I am feeling the benefits right away this time 🙏❤
Lua Miazga did you get pregnant while doing IF?
Do you use any app?
@@hollyhollifield2500 Sorry for the late reply, but yes I did!
@@kajalarya7631 no :)
Hi Lua, I am not vegan but I don’t eat meat. I eat tofu, seafood, and tempeh but sometimes find myself eating too much carbs or not wanting to eat the above. Any suggestions?
YOU HAVE JUST SAVED ME!!!!!!!!!💃🏾I've had such a hard time understanding why my body hadn't been showing the results of my fasting!!!!
With you explaining what is actually taking place in my body before, during and after fasting has helped soooooo much!!!!!
THANKS FOR BEING SO THOROUGH !!!!!!!!!!!!
What was the issue?
? 😊
Thank you so very much for this video!! I have searched the net, asked doctors, asked dieticians and NEVER gotten such great information! I am trying to change my life! I am overweight, have hoshimotos hypothyroidism, and fibromyalgia!! I have suffered for years and am just now feeling positive about taking control of my health! YOU ROCK!!
By far the most informative, to the point IT video I've ever watched.
Love everything you have to say. I feel like I hit the jackpot with the info on this UA-cam channel. Would love to hear your thoughts for womens health/fitness postpartum or after c-section. Navigating diet and fitness during and after pregnancy is quite challenging for someone who prior to pregnancy was intermittent fasting and working out. some videos or advice on how to stay healthy during pregnancy so that after baby is born the road back to a fit healthy body is not so long would be great. Thank you!
You are extremely knowledgeable there’s no denying that. I have been watching probably 100 different types of variations of keto diet low-carb diet vegetarian diet any diet you can possibly think of. When I’ve concluded from all of them is one thing it’s all about calories. Yes some type of foods create hormone in balance is which cause you to want to eat more but in the end it is about the deficit in calories that is going to cause weight loss. I don’t think there is anyone that can deny that. Even at the end of your video you said that people need to figure out the caloric intake for the entire week and be at a deficit not daily. That makes total sense and falls right in line with the calorie deficit. It’s really difficult to micromanage every single thing that you put into your body every single day in terms of the type of organic meat that you use or the timing of adding salt or kelp to your water. I think it’s all really interesting advice but this Hass to be long-term for most human beings and if they just use an app and they’re accountable for what they’re consuming and they can see that their calories are more than what they are out putting then they’re not going to lose weight even if they’re intermittent fasting. Please correct me if I’m wrong. I’m coming from a dancers background and a former anorexic. I couldn’t be anorexic now even if I tried. I work out seven hours a day and I eat mainly vegetables and fruit and sugar and I was 9% body fat.
So glad I found this . I do follow other channels but as a woman I have to sift through comments to find out what my fellow sisters are going through . This was great reading all the comments here from women who are going through the same things that I am . This has been so informative and I truly appreciate this. I did try IF but failed and this has showed me why.I look forward to attempting again
Thomas, I hav never heard a better and detailed explanation for intermittent fasting than what u have told in this video. Super sensible and crystal clear. 👍🏻👏🏻👏🏻👏🏻
Thanks for addressing the ladies, especially us over 50 Chicas!
Love this guy ♥️♥️ I learn new things everyday
Excellent! I'm really impressed with the way the information is presented and backed up. Extremely useful and down to earth. Thank you 🙏
I am learning so much from you and the fact that you did a video especially for woman is amazing. Almost no one does that, even medicine today is mainly designed for man, and we do not have the same body. So thank you so so much ❤️❤️❤️
Love the women edition! Thank you so much!
This is really really helpful! thanks for all the input and information I need. I am on my 3rd dy of fasting and watching the end of the video I just realised that I am doing it all wrong by doing IF everyday! 🤣 thank you!
I was doing everything so very wrong, I have hypothyroidism and I was REALLY struggling. Thanks so much!