How to Break a Fast For Women [Female Fasting Instructions]
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- Опубліковано 27 вер 2019
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Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!
How to Break a Fast For Women [Female Fasting Instructions] - Thomas DeLauer
FODMAPS
Fructans (FOS) and Galacto-oligosaccharides (GOS) Fiber - garlic, onions, watermelon, cashews, and pistachios (inulin is also high in fructan)
The small intestine does not produce enzymes capable of hydrolysing these FOS or GOS bonds and as such neither fructans nor GOS can be absorbed across the small intestine
They move into the large bowel where they are easily fermented by colonic bacteria
For example, alpha-galactosidase activity (required to hydrolyze these types of carbs) is not present among human digestive enzymes, so the oligosaccharides reach the colon intact, undigested
www.ncbi.nlm.nih.gov/pubmed/2...
Dairy
Study - Annals of Internal Medicine
This study was conducted because milk is often recommended as therapy for patients with peptic ulcer
The study examined the effects of various forms of milk and 0.15 M NaCl (control) on gastric-acid secretion in five patients with duodenal ulcer during a period of remission and in five normal subjects
A significant increase in acid secretion in both groups was produced by 240 ml of whole, low-fat, and nonfat milk
The acid secretory responses to milk were equivalent to approximately 20% to 35% of maximal betazole - or pentagastrin-stimulated acid output
Gastric-acid secretion produced a significant increase in acid secretion in the patients with duodenal ulcer but not in the normal subjects
Because milk contains both protein and calcium, and each are stimulants of gastric-acid secretion, there is reason to question its frequent ingestion by patients with peptic ulcer
Found to be typically safe for those with no stomach issues, but after a fast - especially a longer fast - the stomach will be much more susceptible to milk consumption
www.ncbi.nlm.nih.gov/pubmed/9...
Raw Cruciferous Vegetables (kale, broccoli, cauliflower)
While soluble fiber can be soothing for the gut, consuming large amounts of insoluble fiber when your gut is sensitive is like rubbing an open wound
Cruciferous vegetables are high in insoluble fiber and contain raffinose, a complex sugar our bodies can’t break down
Moves quickly, undigested, through the intestinal tract and is fermented by bacteria - produces methane, carbon dioxide and hydrogen, which leads to gas
www.ncbi.nlm.nih.gov/pmc/arti...
Fats & Carbs Together
Acylation Stimulating Protein (ASP) & Glucose-dependent insulinotropic peptide (GIP)
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
Lean Protein & Insulin
Type II diabetic subjects were given 50 g protein, 50 g glucose, or 50 g glucose with 50 g protein as a single meal in random sequence
care.diabetesjournals.org/con...
www.ncbi.nlm.nih.gov/pubmed/2...
Protein & Blood Sugar
Study - The American Journal of Clinical Nutrition
A high-protein diet lowers blood glucose postprandially in persons with type 2 diabetes and improves overall glucose control
academic.oup.com/ajcn/article...
Avoid Gluten (thyroid)
By triggering the production of the protein zonulin, gluten causes the tight junctions in the gut to open up. Second, microbial metabolites, toxins, and foods enter the bloodstream.
This causes your body’s immune system to become chronically activated, predisposing you to develop autoantibodies
Third, to add insult to injury, antibodies produced against gluten (specifically, gliadin) can cross react with thyroid tissue via a phenomenon called “molecular mimicry.”
So gluten can cause a leaky gut, which puts your immune system on high alert - then, antibodies are produced that cross react with gluten and thyroid tissue
Dr. Amy Meyer
www.amymyersmd.com/2016/08/is...)
Krysiak R. et al. Experimental and Clinical Endocrinology & Diabetes 2019 (www.ncbi.nlm.nih.gov/pubmed/3...)
Dairy & Female Concerns
rBST raises the concentration of insulin-like growth factor-1 (IGF-1) in treated cow milk
During development of the mammary system, IGF-1 increases cell proliferation and the formation of mammary ducts
www.ncbi.nlm.nih.gov/pubmed/1...
Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student: www.dpag.ox.ac.uk/team/nichol...
8:35 where the protocol and recommendations start.
Thank you.
aha tysm
Thx
I wish I would’ve seen this comment first lol I am so anxious to break my fast!
thank you
Instructions for how to break a fast for women:
AVOID
1.) Garlic - no prebiotic fibers since it redirects water that's needed after a fast and during fasting, it elevates bad bacteria - ruins gut bacteria; ok when not fasting
2.) Onions- same above
3.) Inulin - same above
4.) artichokes - same above
5.) asparagus - same above
6.) no dairy/why protein - gives too much acid/ inflammatory/ may give ulcers
7.) NEVER combine fats and carbs
8.) NO GLUTEN
EAT
1.) lots of salt, cinnamon to warm water (2 hours before breaking fast) - to moderate bloating and insulin
2.) bone broth when you break a fast
3.) lean protein - mostly seafood (shellfish preferred, white fish like: white cod; halibut; haddock; cleaned Chilean seabass preferred); 3oz as a serving size
4.) lean protein shake from PEA protein NOT whey; you need the zinc for the thyroid
5.) oil-free seaweed snacks that only has salt; no other flavoring
I think I just discovered why I've been on a plateau for 6 months now - lean ground beef with brussel sprouts with butter is not ok to break the fast? Is shrimp ok? What can I have with the shrimp?
Karen Honey SAME IVE BEEN DOING WHEY
Karen Honey shellfish is amazing if you can! So yes on shrimp. Pair it with bone broth, rice cakes and make sure to get iron through a supplement or see weed if you can. I think the little snack packs are great. 4-5 oz of grass fed lean/ pea protein for 100-150 lbs. if you weigh more do a few oz more, of you weigh less do a few oz less. Pink salt also to season. Woman lack zinc and iron . Stay away from combining fats and carbs and dairy
Thank you
lorraine uy thank you 🙏
How come when I was growing up, I could eat protein, starch, & veggies at meals & I was thin? Now I have to be a Harvard Scientist to lose weight! This info is overwhelming for me! 😕
HAHAHAHA CAN RELATE! Honestly, Oml
Because of the buildup of insulin resistance. It takes time, but you can reverse it. Take your time and don’t give up!
The optional word here is when I was younger. As we age our insulin resistance takes a hit. We don’t see results fast but don’t give up.
I agree SL R. I avoided all this talk about this word which should be changed HORMONES. Now I am in a tailspin trying to get all my questions answered and there is too much information including what I get from my doctor. My head is spinning
I maintain a healthy weight eating everything in moderation and exercising! I lost the most weight when I was happy, meditating and getting 8 hours of deep sleep every night. Of course, I'm human and I over indulge every once in a while. Seriously! I'm not the type to get too technical or cut out foods, that really messes with my mind! Just be healthy and happy! Enjoy life! You were put on this world to experience what life has to offer, make connections, have fun and eat yummy food! There's more to life than obsessing over your body.
I do a daily 14/10 fast. I break it with my normal egg and protein /veggie breakfast. Coffee with collagen peptides, almond creamer no sugar. I’ve maintained my 20lb weight loss and teeter between 113 to 117. Size 4/6 My goal was 120lbs. I just eat better, cleaner, and walk 3 to 4 miles every other day. I feel great at 51!
I would like to understand more about fasting during the menstrual cycle. Thanks for this video!
Yep! Me too
Yes definitely! There's some info about this on Keto camp, and he advises to have lots of healthy carbs a little bit before and during the period.
Look up Dr. Mindy Pelz on youtube. She has lots of videos about what women should eat to support their cycles and when you should fast.
Me too. Should we fast during our periods? Should we bump up carbs at all? Its almost shark week and I have no appetite.... even on fasting AND non-fasting days.
Chocolate during period is so tempeting
Fasting and fertility would be a great topic. Thank you for women-focused videos x
But what if I wanna gain weight and I have a bullet proof coffe in the morning and my stomach is empty wouldnt it store the fat since im kind of insulin sensitive in the morning? Note I'm bulking not trying to lose weight so how does this work
Yes!!
@@bethanycooper8758 so how do I manage when do people take fat coffee after a meal?
Cutting sugar should improve fertility.
YES!!!
I'm a shrimp and salmon fisherman and I approve this message!
Yum!!
Can we eat fish every day ?
I was feeling pretty terrible about how I’ve been breaking my fast until I read the other comments. I’m glad I’m not the only person that was doing it wrong.😂
Yeah I was going straight to fruit and veggie smoothies so lol no wonder why my gut hates me now
Thomas you are amazing! My #1 source for my Ketogenic lifestyle! thank you so much I've lost 136 lbs. to date!
Summary bullet points at the end of your vids would be REALLY awesome ❤️
You look like a lady here on UA-cam named "She Bear"
DWA Consulting ha ha I just looked her up, I can see the likeness actually 😆 How about that!😳🤪
😀😊
olympia marie yeah but again there's SOOOOO much information to sift through what would be helpful is a list of bullets at the end AVOID - XYZ but DO HAVE - XYZ
Nina Elwart yee
Excellent video-thanks so much Thomas! Now I understand why some health issues of mine were triggered when I broke my last extended fast! I’m fasting right now and am so grateful to know how to break this one optimally!
Thank you! Not many people address breaking fasts in this much detail. I finally understand why my bowel movements changed when I started fasting and breaking fast with HUGE meals and not combining food properly. Thank you so much!!
This makes fasting rly overwhelming now.
Married with children Jenna Dougherty Cole Robinson makes it veeeery simple
Agree. I cant keep up to be honest.
1hr before breaking fast: water with salt (eg bone broth) & water with cinnamon. Break fast with lean protein only (eg pea shake or fish). Eat other things later. I think the hard part is implementation when I'm not home!
@@KekeeBlack How do I find this person who makes it very simple?
@@helpmetosleep isn't convenience why most people do it? so they don't have to worry about packing lunches for work and so on?
Thank you so much for this, I appreciate that you're willing to do female focused videos. Please please do a video about PCOS and the insulin/weight loss challenges involved.
Great idea.
I have PCOS and would like to see this as well.
Yes PLEASE!!
Yes!!!
Yes me too!
I've gone through a few of the videos on how to do intermittent fasting, how to break them. Very informative. But also a lot to digest, no pun intended. Would be good to have a simple list of what to do, when to do somewhere in the video or description. Thanks for this. Again, very helpful.
Check Dr Berg’s videos.
Omg I always break my fast with tuna or shrimp!! Yay!! And I just did that out of my own thing!! Wow I’m smart🥰
Great! You’re so intuitive! I was thinking of cod fish....baking it tonight after breaking my 48 hr fast!
Just wanted to take a second and say thank you. Your videos are extremely helpful. I watch every single thing that you ever put out. I’ve been keto and intermittent fasting for over a year and have lost over 100 pounds. 💪🏽
That’s awesome!
Jerri Montanez WOW! Awesome! Great work!! Congratulations 🎉❤️❤️
Thomas' videos are the freaking bomb diggity! He's helped me so much in my IF and keto journey
Congratulations!
I wish I had have watched this yesterday. I just completed my first 36hr fast. I unfortunately already broke it before your video came out. Oh well now I will know for next time. Thank you so much for putting out all this information. I just want to soak it all up.
I LOVE the scientific explanations! Thanks so much, I REALLY appreciate knowing EXACTLY what to do, how to do it, and then why I am doing it!
It makes so much sense. Thank you for explaining. I just started watching your videos due to prolonged OMAD damage ( 7 years) and I cant stop eatching.
Omg i can't ever get enough of your videos!! i started my keto IF journey 8 months ago. I haven't fallen off the wagon either. I have come close a couple times though. Your information, above all other UA-cam personalities, has helped me through the toughest times. I had keto flu and rash and breath so bad and what seemed like forever. I had stalled a couple times, i corrected my electrolyte and nutritional deficiencies with your info. I started working out more. You've always used science as a backer. And your info makes keto easy. THANK YOU!! I will start incorporating cinnamon into my fast before breaking. And the bone broth or collagen powder. 57 pounds down so far
Kristi Carouth Congratulations! ☺️
Thank you Thomas! Very helpful. Love, love, LOVE all your videos!
I’ve been fasting for 5 weeks and after my initial drop in weight if 5 llbs I’ve stopped. And I’m doing at least 16/8. But apparently breaking it ALL WRONG!! Thank you for this and hopefully it’ll make a difference!! You rock!
I have to fast 36-48 hours to lose.
Thank you so much for these videos on breaking a fast as well as fasting. Very helpful.
Very informative, appreciate the geeky terms never stop those . I will use this on my next intermittent fast. 🇨🇦
New subscriber. Abesolutly obsessed with your channel. But please touch on PCOS plus fasting or PCOS options.
I really appreciate that you are doing videos that help women. I am a woman in premenopause with sluggish thyroid, and not being able to control my weight really-really sucks. So, I appreciate your work. Thanks!
This is great information! As a woman, as a SIBO (dysbiosis) survivor, and someone at high-risk hashimoto's as a result of that destruction, I've read extensively about food triggers, gut healing and fasting. This video puts so much great information into one place. These issues are of special concern to all women, whether they know it or not - so thank you!
Thanks so much for this video Thomas! Sir, you never disappoint me. I always learn something extremely helpful from watching your videos. Already down 8lbs in 2 weeks and finally under 200 lbs which I haven't been under 200 lbs in over 10 years.
I would also love to hear your take on women doing OMAD -- how it affects women who do, how to break a fast if you choose to do it, etc. I started following High Intensity Health and bought their package on beginning OMAD, but Idk if I should follow that protocol. She sure is pure muscle, though!
I honestly can't thank you enough! Your videos are so interesting, informative and reay good to understand. Thank you!!!
Very thankful for your videos and info shared! It is so hard regarding the conflicting info online for women and fasting. This was so helpful and I really appreciate you sharing the science behind it :)
Crazy informative!!! I freaking LOVE your content
pls do a videp on fasting and keto routine for the menopausal phase, addressing mood swings, and ways to avoid other symptoms...
thanks for the good work you are doing..
I got everything I needed at Trader Joe’s. Pea protein was 11.99 unsweetened and the seaweed snacks (check the back bc they have flavored ones) were also $99 per pack. Thank you Thomas! I love how you tailor some videos to women fasting and how to break the fast and science behind. Knowing the why gives me the discipline to stick with it. 🙋🏽
Appreciation from a servicemember in Washington trying to get physically and mentally ready for this new army combat fitness test!
Yes helpful. Tks again Thomas. I will apply this in my fasting days
Hi Thomas! Love the info. Could you please, please make a video that focuses solely on vegan and vegetarian options for intermittent fasting?
I dropped everything I was doing to watch this video! At 56 years old, have been struggling with back and forth gain/loss for a year - I was doing what my husband was doing - it was great for a while - I lost about 30 lb intermittent fasting and keto - he kept losing - I started gaining. I was frustrated and hopeless after I started losing again, and came to a standstill. I intermittent fast but had a hard time eating when I was supposed to - but now to know that I was eating the wrong things - I always craved a big salad with broccoli, brussel sprouts etc - with olive oil. I will use my plant based protein shake to break a fast from now on! I have been doing the salt for a while, we use Redmond Salt, you should check it out - it will help with some of the Iodine issue we have! Thank you so much for putting this video out there!
Thank you for sharing your knowledge and explaining everything clearly. I am preparing myself to start Alternate Day Fasting this coming week. Understanding what’s happening to my body throughout this process makes me feel more in control. Your videos are very informative.
So glad to have come across this amazing channel. I've never had a problem with weight until being prescribed meds for depression, which is not depression, but the effects a concussion. So, finding your channel has given me the confidence that I can help heal myself. My question is about lectins, is this an issue with peas? What are your thoughts on lectins? Thanks!
Wow, so informative. I've literally been breaking my fasts completely wrong. Thank you for this detailed video. 🙂👍
Thank you for the information was very proudly eating cashews cheese lettuce etc.thank you for mentioning these things individually,& educating us
I've been breaking my fasts with an avocado😅I'll give this a try, thanks😊
Thank you for talking about dairy and inflammation. Great info.
I just got out of work and I want to learn but you have so much info that my brain gets excited to get all this info but it wants to sleep too. I will keep watching and learning and I appreciate that you explain everything so nicely and never apologize when you do because it’s very helpful. Keep it up. 🤗👍
Wow! One of the most clear and valuable explanatory videos about ‘how’ to break a fast. Very much detailed!!🙏🏻
Awesome video, great info 💪👌
Wait, who's turning off the video due to hearing the scientific names for what's happening? I love learning more about what the terms are, what they mean and why it happens! Thank you! 😁
Yes, me too! If someone doesn't like it they can ignore the scientific word because he says it in other words as well. It's nice to have if someone wants to fact check or read more about it.
Great information. I didn't know about the garlic and onions. Thank you!
Thanks, this answered a lot of questions for me. Very helpful video 👍🏻
This is absolutely fantastic information and very much appreciated Thomas, thank you the adding of the salt was interesting. I love cinnamon
Thank you Thomas! My husband and I are big fan of yours and you have really helped us in our weight loss journey. I have been able to drop 5lbs following your direction for IF and Keto guidelines. I know 5lbs does not sound a lot but for me it.
It would be great if you can do a video on breaking fast on Vegan Keto diet. This would be great to have more options.
Love your videos 💕
yesss a video about breaking a fast on vegan keto would be amazing
I study medicine and I must say these videos have really helped me in chemistry apart from my intermittent fasting/keto , I seem like a genius when I explain things in class that I hear in these videos
As a beginner in IF , I have broken my fast in a bad way for a couple of times , I had high carbs, with protein , I suffered explosive diarrhea, I followed your instructions about lean protein as a breakfast, I had pan seared chicken breast (olive oil), it was just satisfying and very comfortable to my digestive system. Thanks a lot .
pleaseee do a video about the second meal effect
Hi Thomas! I suffer from Hashimoto's, it would be great to see more videos from you on this topic!
This is absolutely fantastic. Thank you. clear and complete, v. useful.
So informative! So much I did not know. Thank you for this!!
Thank you very much for this useful info. I was wondering why I didn't feel good after lots of healthy greens in the morning.
Just ordered some Sunwarrior Protein powder for breaking a fast. Thank you for explaining all of this. I had been using Ideal Lean. I have so much of it though and want to still use it. Would it be ok for times when I’m not breaking a fast?
I really appreciate all of the information in this video. I have started taking notes to retain the content when I watch your talks.
Amazing information 🙏🏽 thank you so much for your guidance and for being far along your purposeful journey and sharing with us all Xx
What would be helpful for women if it’s broken down in two parts 1. shorter fasts 36 hrs or less and 2. longer fasts 48 - 72+ hrs. Also including advice for iron deficient (anemic) women as I can get dizzy and extremely lethargic during and after IF. Thank you
Are eggs an alternative to a lean protein to break my fast? I previously have broken my 16/8 fast with steel-cut oatmeal and a fried egg made with olive oil in the past. Now I know to not combine carbs and fats but what would you suggest eliminating or adding from that meal?
Thank you Thomas for sharing your knowledge. I have come out with delicious recipes applying what I learned from you.
This was very helpful. Thank you! Glad i found this channel
Thanks for the important info. It will come in handy 1/2/20. I usually begin the break process of the 20 hr fast an hour before eating with a cup of black coffee sprinkled w/cinnamon & a couple grinds of pink Himalayan salt. My food is usually scallops or albacore white tuna. On occasion I have also done a can of mustard sardines to break a fast. A few hrs later a huge salad w/ protein & roasted veggies. When I’m done with that I enjoy a dark chocolate fat bomb. This is so satisfying.
Hi Thomas could you make a vidéo about daily multi vitamins or minerals supplements during the fast . Is it ok to take them or wait until I break the fast and when
Wow!! so much information! Wait i need a pen and paper!! Taking notes!!!!! 🤩
Hi Thomas! I love your content. Would you be able to make a video on balancing hormones, fat loss, and intermittent fasting in women who have PCOS? Much love!
I've been breaking my fast with a miso soup with mushrooms. I'm disheartened about not being able to use onion or garlic as they give the best flavors 😩😩😩😭
I know right 🥴🥴
Please add vegetarian options too. Like every example of non vegetarian food, give an example of vegetarian option too. that will help.
Sudha Pramod Yes please!
Yes please !
And vegan please 🌱
Yes please
Isn’t the pea protein vegetarian?
Wow this is very valuable information!! Thank you
Amazing video! Thank you!
Thank you for addressing this for women! Can you please clarify the time-frame of when this applies the most? After a long, 24-hour (or more) fast? Or a daily, 14-to-18-hour fast? I need help knowing when this is most important. Again, thank you for helping us!
Jennifer Martin my question too-we apply these tips after how long a fast?
@@ericamatteson1404 I heard him say that this covers the first 2 hours of breaking your fast.... and I thought he said we should do this for EVERY time we break a fast, no matter how long it is.
Any amount of time
My thoughts exactly. Is it for ALL Fasting, Intermittent Fasting or Extended Fasting?
@@ericamatteson1404 exactly. I just finished 66 hrs, followed this guideline exactly(prawns). Eeeeewwwww, yuck. And I love prawns. But not to break with? My tummy is churning after salt cinnamon and prawns. With a good ten minutes between each. Uh oh
As always, brilliant breakdown of very complicated science. How do you feel about sardines for braking a fast?
They are very fatty
Really appreciate this~ hoping for an update ☀️ thank you so much~ fasting studies for women are hard to find
thank you so much for this information im learning so much from ur videos.
Would love alternate recommendations when discussing proteins with vegetarian and vegan options
I’ve been doing fasting all wrong, thank you
lots of good info here! will incorporate this next fast.
Same here
Tuna is polluted and wild caught fish is just as bad. U couldn't pay me to eat any fish.
Amazing 👏 thanks for the video
I really loved that. Thanks for sharing these great tips.
Hey, thanks.During fasts I use 1/8 tsp of Maine kelp with real salt and a few drops of lime juice, right out of the palm of my hand.120% rda of iodine, 1 calorie, .1 carbs, no harm done. Makes me feel satisfied, as if I've eaten. Take it when I have my ACV with matcha and minerals (magnesium, potassium and generous amount salt). I never skip it! Lost 44 lbs since April with no plateau and I'm 3 years into menopause, with no symptoms of hormone imbalance.
I only mention Maine Coast because apparently because of the deep, cold waters it's got a lot more iodine than most kelps from the Atlantic.
Do you have a source that you can share for the kelp?
@@brendag2046I get it at my local health food store. I ordered it from Amazon once.
Question for you Thomas: at my place we dont really have access to fishes in general. Can you suggest a few other options that I might use to break my fast?
Thank you so very much, love your videos, and it’s very help to us🙏
This is so counterintuitive. I've been eating all the wrong things after a fast! Such great info here.
I've had two back surgeries and I walk with a cane due to nerve damage. Can I still build muscle on keto even if the exercises that I can do are extremely limited? Could you make a video about it?
It is easier to know what I can eat vs what I need to avoid. The terms I did not understand at all.
Brilliant! Thank you🤗 appreciate what you do so much! You rock😎
This is awesome :D Thanks Thomas!
Thanks for the great info, without watching this I would still continue to break my fast with fresh onion added to my bone broth, and some dairy, oopps!!! I wonder if that contributes to my belly pouch despite doing keto and regular fasting for over a year.
Can you talk about fasting, keto and menstrual cycles?
I just got over my period😂🙏🏼 thank god.
I am a nurse and I really enjoy the way you explain things thank you so much for all the info👍🙏🌹🥀🌺
Please keep making videos of this topic !
What about gelatin in my tea or coffee (which I love) when breaking the fast? I can't believe I love my tea & coffee now with salt!! lol!
Will I benefit even if I take thyroid meds for Underactive thyroid? Excellent video thank you so much for explaining it so that I can understand.
I agree with you question. I'm already taking Levothyroxine. I dont think taking kelp and salt is a good idea? I'm sooo confused
Dr. William Davis has a series on thyroid problems.
OMG I have been breaking my fast with all the wrong foods for so long!! So much info in this video.
This was helpful. Thank you
From your previous videos, you talked about breaking your fast with MCT oil or powder, can we still do that or is that out of the picture now. (: thanks
I wish he responded because I do too but according to this video that fat is going into the cell for storage at the point of breaking a fast
Can you make a video for vegetarians? It would be really helpful. Especially "how to break a fast". Thanks
MashaFlick Yes, please
Yep! Thank you.
Agreed! Vegetarian and vegan video. Especially how to break fast for vegan keto diet
Yes please I am a vegan and on IF have lost only 30 lbs in 6 months . Need more knowledge on how to do it right.
@@shilpapatel5583 30 lbs in 6 months is no small feat! Don't sell yourself short!
Thank you Great advice!
Love your videos geared towards women & keto!