Women! STOP Making These 11 FASTING MISTAKES- TED Talk Expert Explains
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- Опубліковано 11 чер 2024
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Fasting for women can be vastly different than it is for men; as such, I had the privilege of bringing Cynthia Thurlow onto the channel, who is a nurse practitioner, intermittent fasting and nutrition expert, and a two-time TEDx speaker, to discuss the biggest mistakes women make when it comes to fasting!
Check out Cynthia's book, Intermittent Fasting Transformation: The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging, HERE: www.amazon.com/gp/product/B09...
Cynthia's website: cynthiathurlow.com/
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Women! STOP Making These 11 FASTING MISTAKES- TED Talk Expert Explains- Thomas DeLauer
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Timestamps ⏱
0:00 - Intro - Fasting Mistakes Women Make w/ Cynthia Thurlow
0:35 - The Most Common Fasting Mistake that Women Make
3:47 - If You're Not Sleeping Well, Should You Abstain from Fasting?
6:20 - Fasting & Gut Health
6:50 - Try SEED's Daily Synbiotic - Use Code 'THOMAS15' for 15% Off
8:13 - Mistakes During the Eating Window
12:20 - Protein First!
14:35 - Don't Grocery Shop at the End of a Fast
14:55 - Exercise Mistakes when Fasting
20:37 - Not Eating Enough Calories when Fasting
25:52 - Importance of Energy Flux
28:06 - Fasting Too Frequently (big mistake)
32:36 - Concerns with OMAD
35:13 - Consume a Diverse Array of Foods
36:42 - Where to Find More of Cynthia's Content
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Thomas do you have a code for tge Seed synbiotic?
I'm a woman and I do OMAD. Is that bad?
Sleep is def my problem. I never sleep thru the night no matter what I try. When I wake up in the night I can’t turn my mind off and I’m thinking about a million different things. I’m usually up 2 hours from 2am-4am. I need to figure that out.
Something that helps me is to put on a movie that I know well on my phone. Not anything too exciting. And somehow focusing on that helps shut my brain off. But left to itself my brain just goes and goes.
Not a perfect help, but a good portion of the time it does.
Great interview. Very informative. Thank you, Thomas 🙏
Great video Thomas. You both are amazing. Thanks for the info. So inspiring and uplifting. ❤️
Great podcast! I bought Cynthia's book and can't wait to learn and start intermittent fasting.
Great content, Thomas. And congrats to Cynthia! Love your videos!
This is exactly what I needed. Thanks a bunch!
Tim Spector's research into the Gut microbiome is fantastic. He totally agrees with your last point, Thomas. Excellent content. I lost a good amount a couple of years ago by following your advice. Sadly 2 years of lockdown and hitting menopause did a number on me but I'm ready to go again. Thanks for this video. It's gona kick-start my new healthy living mindset beautifully. Xx
You are not alone 😔 me too. But watching this too restart my healthier life style
Finally a video for ME ! I’m 5,1 159 and I’m STUCK , I eat two meals a day within 6 hours and fast for 18 ! I’ve lost 17lbs but I’ve been stuck the past two weeks !
6/18 is a good thing for normal people in lifelong eating behaviors, but maybe not much help for losing weight as body will getting use to it. Try One Meal A Day(OMAD) and then lasting for more longer. The reason why fasting can help you weight lose is that to use your own body fat as fuel for energy, 6/18 is not enough to force body to do that. Comment from a woman is fasting 8 days and keep going.
Lol not good enough. Your diet needs to be 100% clean. No refined carbohydrates, no drive thru food, maximum discipline.
Go down to one and a half meal till you get down to one meal and maybe a cup of smoothie.
If you drink coffee then have a cup with some MCT oil which will help to suppress your hunger.
You can do it! ;)
This happened to me too...So I had to try and figure out why - was doing OMAD + ADF turned out that this eventually equalled to too few calories and being too consistent- you really need to mix things up so your body doesn’t get used to a routine, so for the next 4 days I ate every day and made sure I ate my daily calories then I fasted for 2 days then I ate two meals a day for two days fasted for one etc etc I always break my fast with a protein shake and eat clean! I soon started to see results it was just like a reset. I always use carb manager app to keep track of my macros and I plan meals in advance! I also make sure to take my trace minerals drops b/c when I first did keto 2 yrs ago after 3 months I started to lose my hair! I didn’t know then about the importance of minerals 🙈 after a carb break of 3/4 months I started keto again, I’ve lost 2 stone 5lbs since 25th Feb 🤗 and back at my ideal weight...now I just need to figure out how to maintain 🙄
Throw in a long fast after your menstrual cycle and don't fast when you PMS
Im 5'3 and snack a lot I hate meals. BUT I LOVE CARBS ESPECIALLY RICE! I have decided to stop eating rice and snacking I need to lose weight ASAP I hate being fat. I have muscle but I dont like the layer of fat I have. Absolutely hate it.
Love when you guys talk! So helpful and realistic for women!
70 and IF and keto for 2 years now. This is important information for me to consider adjusting my fasting regimen. I am "almost" plateaued - weight is still dropping tiny bits, but I am really glad I heard this . Thanks.
This was great!
Wow thanks for sharing I got addicted to fasting
I loved this video. Cynthia answered so many questions I had especially about the importance of sleep. I am 55, 5'6" 135 lbs, and started IF not to lose weight, but to control my menopause belly fat. I started having trouble sleeping around the same time I started IF, but chalked it up to menopause. Going to adjust the # of hours on IF to see if it solves it.
So glad you found this information helpful!
Well, I changed a few things and am now sleeping better thank God. I'm not sure what did it & I don't want to analyze and ginx it. Lol.
GOOD CHAT!
Great Tips 👌
YOU GOT MY ATTENTION!
This is exactly what I needed, thank you for this interview! I was doing 16-8 for a couple months and felt great, but I've been really struggling with it since my toddler's growth spurt hit (translation: sleepless nights).
My problem is I fall asleep on the couch right after eating at 6:00 so I’m awake and get up at 3:00 AM. It doesn’t matter that I got the right hours of sleep but it is not quality sleep. I have to get in the habit of getting in bed at 9:00.
@@EatingCleanKeto but those are the healthiest hours to sleep and wake up. the most enlightened healthiest and successfully and wealthy people wake up at 3 or 4AM
@@EatingCleanKeto you SHOULD feel the best you ever have.
Oh my gosh, I don't get enough sleep, she's right
My two favourite people,have helped me so much .
Yeah, I am so glad!
I use seed! Love it really works well no stomach issues at all from using it.
Folks. Take every information and adapt to your own physic. Bio-individuality is a thing.
If OMAD works you, great. We all are different.
Great video. Very timely on my IF journey 💪🏻
Yes, Alcohol 100% kills my sleep if I have more than two drinks. I also try to not drink after 7pm. Honestly, I only drink on the weekends and special occasions anymore.
Yes I knew sleep was important. At the same time my sleep pattern has always been about five hours or so a night. Work schedule, kids, menopause, different medicine..sometimes I have really bad insomnia.
How does your medication work with intermediate fasting. Does it break the fast? We cannot stop taking the medication for the day. Tell me the best way of doing the testing and taking the meds properly.
Can you post some research that shows having a more varied gut flora benefits you? Eating more diverse will increase the types of flora but is there a benefit versus eating a few clean things all of the time and the flora specializes on digesting those foods. As far as intermittent fasting. I tend to be fairly regimented but I will plan off days. My biggest issue is that I have a lot of muscle mass but don't like the sound of losing an ounce of it. Still have extra fat that I am trying to get rid of.
Very useful info…I’ve gone through a lot of what you and Cynthia mentioned in this post …I’ve had to quit shopping after an intermittent fast…end up eating chocolate- totally illogical…have been eating very small bits of carbs every day for a few months but feel ready to become more full keto again but with some flexibility…feel better that way…👍😊
Thank you for the info! I love the content. Question for Cynthia: I fasted 12-14 hours naturally for at least 12 years. Now I am post menopause about 13 years, and attempting to fast 16-18 hrs; still having trouble losing about 5 lbs. that have sneaked on over the last 3 years. I try to eat very clean with occasional treats. Also, quit eating 2-3 hrs before sleep. I also exercise with weights 2-3x/ week, and walk 2-3 x/week. Suggestions?
Thank you! Turning 49 & haven’t eaten enough calories for over 20 years. I get busy & forget to eat. Gained weight for the last 15. Even with a hyper & toxic thyroid, I could NOT break the plateaus. Then, started intermittent fasting after thyroid was removed, but still GAINING weight. Weight training etc., no weight loss. Finally cut back on fasting & increased calories w/healthy eating….it’s working! 🎉🎉 For those who think starvation mode is a myth, I promise it’s real. And it’s brutal. Thank you for your info & this video!! ❤️
I've read that my daily pre and post workout protein shakes spikes my insulin...which prevents fat burning. Am I sabotaging my weight loss with all my protein intake? Please advise.
I'm glad I listened to this one. I never knew people could have eating disorders associated to IF. Good to know what to look for.
The way I look at it I've been fasting since I was a child I would eat dinner sick 6:30 and then we eat again at breakfast time. And I do the same thing as an adult maybe I push it longer because I eat breakfast a little later if I'm just not hungry. But I do wake up and have my coffee so I assume at that point the fasting is over.
OMG you guys touched on questions I’ve had but thought I was crazy. So I have been IF for 6 weeks and I have been experiencing the shrinking appetite. So understanding that strength training component & eat nutrient dense meals during my feeding windows to the best of my ability. I’ve noticed a difference in my energy & weight loss.
I'm just starting IF and keto together so I'm taking all of the notes that I can to be successful. I've heard on a previous video of yours that IF and keto need to change according to where someone is at in their menstrual cycle, but how does that work with women who have PCOS/irregular cycles? If my cycle happens once every 3 months, do I only change my diet for that week?
Thomas, please make a video about reverse dieting!
I know people that are extremely picky eaters that find that what works best for them is to have a small variety of healthy foods to eat and they keep themselves healthy and fit, for my experience I’m 37 and I feel my best in OMAD & I’ve been doing it for years
recommendations of protein powder to break a fast?
Interesting about sleep. I started IF and I started sleeping through the night.
She's glowing wow 😳
I have used the protein snack or shake before going to an event or function before I even started keto as most food offered is fried and junk. I have never liked fried food. I was invited to a supposed upscale function and all they brought out was fried food. I was so disgusted I went to the servery door and asked the chef were they going to serve some fresh food. They ended up bringing out some fresh platters.
What about eating post workout?? If it's still in your fasting window?
Ex: I workout at 5 am....and usually don't break my fast until around 11. Is this OK? There are some days I feel so hungry after my workouts. Thank you for your videos! 🙏
I learned that you'll get better results if you exercise during your fast - so I moved my eating window to work around that. There are specific kinds of foods like starches that you should save for post workout- Joanna Soh's channel covers how different body types are effected which is worth checking out
Should women exercise at the beginning or end of your fast? I have been exercising with my husband an hour after dinner which is the beginning of my 18:6 fast.
Try each for a month and see how your body feels. :) I found that working out in the morning works best for me.
what is your favorite whey protein? thanks!!! I'm a 67 year old woman trying to build bone and muscle . . .
Has anybody bought her book and what do you think about it? I’m going to look on Kindle today.
I have a 6m old and an 8 year old and I am averaging 4 to 5 hrs of sleep at night. I fast when I can and eat when I need to. I am not going hard on myself during this time. I am doing keto. I'm 40 yrs old and carby food keeps me overweight. Iam loosing weight just at a slow and steady pace and I am fine with that.
Honestly I’ve been doing omad for 3 years exactly actually, im 27 (still looking 18) and tbh i have all the energy in the world, am a certified nutritionist so yeah i take care pretty well of what im getting on my eating window
What so you eating?
@@ammabraun4514 complex carbohydrates (legumes, brown rice etc), with animal proteins (always variate) and salads, and always for dessert I variate with fruits, when it comes to supplements i take omega 3 (EPA and DHA), zinc, magnesium, potassium, (sometimes i take others) I do 10k steps a day, and always take sun exposure in the morning for my circadian rhythm’s to increase my melatonin and vitamin D.
I feel my best when I eat once a day! I didn’t agree with a lot of what she said
I was informed it was veggies first protein second and starch third, and then if any dessert.
When you talk about protein grams, do you mean the weight of the meat/fish, or the weight of the protein content inside the meat/fish?
What if you work nights and sleep during the day? So I fast mostly during the day and eat at night. I stop eating at midnight and resume at 4pm. Is that ok?
I didn't start this diet to lose weight I did it for health reasons. And my sleep has been next to nothing with or without fasting ☹️ I discussed this with my doctor and his suggestion was asleep in pill ☹️👎. What is it with the keto diet that keeps you from sleeping? I'm 57 no small children and I've had a hysterectomy so I don't deal with the monthly hormone issue.
Have the same prob don't believe it's keto I'm on keto have the same prob was like that long before I start keto
Have you tried taking a magnesium supplement to help with sleep? I take 1 in the morning and 2 before bed - also DIM or estroblock to help counter negative estrogen hormones - and zinc
I don't know what it is but I just feel like I could say anything to thomas , whether it has to do with fasting or my life in general
I sleep 8-9 hrs. every night....I do wake to relieve myself one or twice a night...….does this ruin my sleep? Thank you
I’m 2 months into Keto and my success has been AWESOME but I need to know a multi vitamin or a list of vitamins I can take daily. I feel I’m not getting the nutrients, minerals and vitamins I need… please help!! Thx
Vit d, electrolytes,a Brazil nut a day, something for your gut if you’re having trouble digesting (acv pill before and maybe dr bergs gallbladder supp), fish oil, and maybe even some beef liver by vital proteins, maybe 1 serving a week - 4 pills, 1 every other day. They’re HUGE pills to have 4 a day. Hope this helps
Ivan super fat adapted I do two 24hr OMAD days and workout at 5:00AM and then have my first meal and last meal 4hrs apart. I am actually doing a 48hr fasting period and work out. I do make sure to stay in a keto range and get 7.5hrs sleep every night. I love it. But that is the true meaning of being metabolic flexible.
I need to work on my sleeping habits. I stay up way too late, too often, watching TV.
Yeah I couldn’t sleep consistently till my kid was 4
I don't do omad. I need to a couple of times aweek!!! But this is in response to getting your protein in, in one meal. One pound of chicken breast has 140 gr of protein, 1lb sirloin steak has 125, 1lb of pork tenderloin has 120... now pair that with a cup of broccoli and cauliflower and at least 30 min of eating time and you can get your protein in just fine
I've been losing weight very slowly lately. I had two refeeds at maintenance. I lost a lot of weight from that. I tried to go back to lower calories and I gained 0.2 pounds today. That seemed odd, so I guess I should continue with refeed days. I might need to fast less too.
Don't lower your calories.
0.2 weight gain may not be a gain. Weight can vary by 5#
@@karena135 "Gained 0.2 weight" means from one day to another. I weigh myself twice everyday. Its just an objective number my scale spat out, it doesn't mean I gained fat, just something like water or whatever it could be is there has made me weight 0.2 more that morning.
Hmmmm....maybe I need to quit drinking coffee until 7 pm 🙃 😅
I had a huge problem breaking my fasts until I figured out that my particular gut completely shuts down after 16 hours and the only thing that I seem to be able to break a fast is a lower fat protein shake with some fruit. I know some say that the processed powder with the fruit is an insulin kick but its the only thing that keeps bile balanced and my hunger mitigated for the rest of the day.
How do you know if you are fat adapted???
Thomas I really appreciate your content, as a 17 yr old girl in high school I think I have an ED. I dropped from 150 to 122 lb in one month at 5'8 by fasting for 23 hours and eating 300 calories in one meal, however this caused me to relapse and binge to an even higher weight, I'm back at 135 and feel worthless, I am trying to fast again but I think my body is rebelling this weight loss...
I’m the same I start to gain weight and have binge eating from OMAD
Shift to eating more protein and veggies and cutting out simple carbs and of course add exercise everyday. I don’t think at your age you should be fasting for 23 hours. Cut it back to 16 and focus on protein and veggies and getting some exercise everyday. Give yourself a break on the weekend maybe one day a week to enjoy the foods you love but still get some exercise in. Hang in there.
@@MariaG2570 perfect reply. This is my routine though I’ve gone to 18/6 now that I’m maintenance mode.
135 is NOT bad! that is the weight im at right now, and i am your height. you are in a very good position. just hold your weight steady with maintenance calories for a bit to practice your new lifestyle for when your weightloss ends. you have not messed up. you will get there.
wnc817 is right, if you lose weight too fast, you become hungrier. the key is to trick your body into sensing enough food is available so that it doesnt send 24/7 hunger signals, causing binge urges, which protein can control.
if you do binge, binge on protein. make up some low fat chicken breast salads that you can pull out of the fridge when the urge comes on. non-fat greek yogurt and whey protein are also great options. low fat reduces the amount of calories you will take in during a binge, and fiber will help you feel full.
For me personally, becoming fat adapted with keto is what made 16/8 and even OMAD effortless. Intermittent fasting while eating "carbage" would just be torture.
If You stretch Your meal out 2 hours like I do, 3,000 Calories is easy, now Protein can be an issue.
If you are pre diabetic or diabetic you should eat your Veggies 1st, protein,fat, carb, fruit and or dessert
A 3000 kcal meal is not that unusual. Go to outback steakhouse, get the prime rib, get the sweet potato loaded with brown sugar and cinnamon butter, get a soft drink, and get dessert. I would hope no one doing OMAD is doing that every day, but there are plenty of people doing that on a regular basis.
Are Kind Bars okay to break fast with?
Not great because the sugar, salt, and carbohydrates will trigger your hunger later during your next fast and sabotage any health gains (avoid processed foods) - the protein and omegas and healthy fats from nuts and seeds are great for you though - try a coffee cup of boiling water with hemp hearts, flax seeds, chia seeds, shredded coconut, cinnamon, ginger - then, make up your own trail mix or berries, walnuts, pistachios, pecans, and pumpkin seeds...
@@Meta.Empress Thank you for this info!
@@TheFolake12 yw! It's trial and error, learning as we go - everyone's biochemistry is different but that's a gentle satisfying way to break the fast for me - check out Dr. Pradip Jamnadas' channel for a bunch more helpful info :)
No Kind Bars.
Break a fast with sauerkraut, bone broth or sardines.
Be kind to yourself and don't eat Kind bars.
What if you work nights? Does that mean you won't lose weight?
Man are big babies im a mother work and might feel bad but i don’t over think about but i want to think about myself too but then i have to do my work overrall been a mon and a regular job
What about woman who have to work nights
She said sleep. Lol. If you fast you don't sleep well. She's in LA la land.
I fast 20 /4 and sleep fine. I don’t see the relationship.
if you can't sleep during the fast, you are doing something wrong. Tweak and repeat.
Yeah man we are not true carnivores and I would suggest weaker stomach acid so defintely need the meat first then the carbs after etc great stuff!
I am like the one she was laughing at, did omad for more than 2 years, no weight loss even with 4-5 days of workout a week. I started eat more, 2 meals a day and added more cabs. I gain 10 pounds in about one month. So mad! I don't know what to do next, I am still doing exercising, but still gaining!😡😡😡
2 things;
1. Start calorie counting ( your specific target is lower than your think).
2. Start doing fasted workouts/ cardio.
@@arodderz I don't know how much I should have, today I had about 500 calories.
I think I am so messed up, I will have to hire a personal trainer to help.
Thanks for the reply
@@ghostpepper7509 500 is very low. Also, consistency is key with exercises. Keep at it and the weight loss will come, given that your watching your calories.
@@arodderz I just hired a personal trainer, he told me to eat six times a day, every three hours, and snack between meals! And one cheat meal every 10 days! I am scared to death I will be a pig in one month!
@@ghostpepper7509 if you’re used to eating a small amount of calories, then that becomes your new “maintenance” calories which means if you start to eat more then it will put you at a surplus (even if in general it’s still low). Ask your trainer about reverse dieting, which is when you alternate calorie counts each week to get your maintenance calories back up to an ideal amount without gaining fat. 😊
I never sleep. 60 years old, hoshimotos, gluten, dairy, sugar, grain, bean free. No weight loss.
Omg I’ve been doing Omad for a year ish! I plateaued- got super bummed and took time off IF and started gained 10 pounds.
Tell me how to fix this!
Macro?
Protein shakes?
Mention what is a protein shake. What goes in it.
Notice her beautiful skin. She knows what she is talking about.
Good skin care products. Probably a little filler.
That awkward moment when your outfits clash
Always selling something.
👍🤩😍💝
Is she talking about paleo eaters???? I don’t think so
How about you help get up with the kids so your wife can sleep.
I’m just giving you a hard time - you seem like a nice guy. Awesome podcast!
Thomas! Stop with the video titles that are condescending like “women, stop!” I watch your videos everyday. I listen, I take notes and I apply your advice to my lifestyle. I have a lot of respect for you so please show some respect in your CTA video titles too. Thank you 🙏🏽
@porkandeggs ewing Matilda is a snowflake. 😂
She looks miserable her voice attitude and the constant affirmative head shake but her voice and monotone i dont care what is what I couldn’t hear or see her or listen to her and what a negative energy aura she has she looks miserable please tell us what you are doing so we can do the opposite
🤣🤣🤣🤣🤣👍👍
you are what you see in other people.. ironically your negative energy & aura is displayed in this comment..
Not everyone has a bubbly personality. She’s more business-like. Plus, I think that light is shining in her face which looks uncomfortable.
She does seem a little bored - probably because she's answered these questions a million times...and she might be fasting ...
@@marzs794 100%
The lack of quality food nowadays is one of the root issues as to why we have an unhealthy world...along with gmo’s, pesticides, im.mune. niz. A tions/v.ac.c in.es, chem. Trails. Etc.
Food is depleted of nutrients and filled with toxins. The food is specifically modified to have more sugar/glucose in it to compensate for the lack of taste as a result of not enough nutrients. So of course we have too much glucose in our diets, even if we eat healthier. And fasting is trying to compensate for these things. It’s sad we are being asked to starve ourselves more when we are already nutrient deficient and over burdened with toxins. What really needs fixed if the food industry. Our bodies wouldn’t be struggling so much overall if we had what we need.
Amen. I'm old enough to know what food taste like before GMOs, seedless fruit, hormones, pesticides.... There is a big difference.
Great so far, up to 23 minutes, and just have to say, I can eat a 26 oz T-bone and wonder where it went (oops). Everyone is different, totally get it, just saying, some of us are perhaps weird... 🤏👋🤫