David, your videos are helpful, informative, yet so simple and easy to understand. Thank you for sharing your knowledge. Glad to have come across your channel.
Elliot Falvert-Martin sleep is incredibly important. 7-9hours is best. Less than 5hours has a massive impact on hormone synthesis especially growth hormone which one of its functions is to help with the release of fat into the blood stream as an example. In the grand scheme of things though, less sleep equals less recovery and less ability for your body to function optimally.
Thank you for mentioning food/weight/body obsession and finding a diet that will fit your personal needs and preferences. I do not think carbs are bad but high glycemic foods do give you a blood glucose and insulin swing that will give you an energy crash and cravings. Many people give in to the cravings and eat again only for it to be stored as fat (excess energy). I would advice to eat carbs with fiber and 3 tablespoons of apple cider vinegar to negate the blood glucose and insulin swing and don't demonise fat. You should be aware what healthy and unhealthy food is and try to find healthy things that you like. Fasting is a great way to discipline what you eat, when it's time to eat; your food will taste better especially when you bring back butter and healthy plant oil (cold pressed non trans fat). Try 3 meals a day and prefer to go to 2, on most of the days. No snacks or anything that will raise your blood sugar in between because you want to give your body the chance to stabilise. I don't eat one day a week (fast for 36 hours), this may not work for you but if you are "fat adapted" or "metabolically flexible" you should be feeling fine running on your stored body fats. It will also put your body in repair mode (autophagy) and clear up liver fats buildup. David may feel and look fantastic on 4 meals a day but I'm sure he burns through calories like steam engine and isn't above 40. There is good science to fasting and insulin balance related to longevity so give it a try and see if it works for you. I would not agree with you monitoring yourself on the scale, mirror or photos but instead find something that works and makes you feel good. Do not see it as a temporary diet to get on your ideal weight but as something that you can continually do (like quit smoking). With dietary change and exercise you got to listen to your body, if your body tells you it feels bad for over a week then you're pushing it too fast or in a direction it doesn't want to go.
Great video David, thank you for making it. I’m currently going through a cut to get my bodyfat down before I then embark on bulking with hopefully minimal fat loss. Would be great to hear your thoughts on how best to approach it in terms of ‘reverse diet’ to get the calories back up but without risking too much fat gain. Thanks
No, thank you for watching it. So if you take note of the maintenance phase section of the video where I talk about adding in 10% of calories for a week or so and then checking to see whether you gain any fat or not, if not, add another 10% etc like that. The only thing that makes this hard is for you to gain muscle your scale weight must go up so it's kind of tough to see whether it's fat or muscle. That said, muscle gain is generally very slow so as long as you aren't putting weight on too quickly and you still feel like you look relatively lean then it's a conservative enough calorie increase. Let me know how you get on :)
David, your videos are helpful, informative, yet so simple and easy to understand. Thank you for sharing your knowledge. Glad to have come across your channel.
Thank you so much! I appreciate your feedback. I’m glad you like it and hope it is helpful!
Might be a simple question however what’s the impact of sleep - specifically lack of sleep/not enough when dieting?
Elliot Falvert-Martin sleep is incredibly important. 7-9hours is best. Less than 5hours has a massive impact on hormone synthesis especially growth hormone which one of its functions is to help with the release of fat into the blood stream as an example. In the grand scheme of things though, less sleep equals less recovery and less ability for your body to function optimally.
His accent from where?
North East Midlands in England.
Thank you for mentioning food/weight/body obsession and finding a diet that will fit your personal needs and preferences. I do not think carbs are bad but high glycemic foods do give you a blood glucose and insulin swing that will give you an energy crash and cravings. Many people give in to the cravings and eat again only for it to be stored as fat (excess energy).
I would advice to eat carbs with fiber and 3 tablespoons of apple cider vinegar to negate the blood glucose and insulin swing and don't demonise fat. You should be aware what healthy and unhealthy food is and try to find healthy things that you like.
Fasting is a great way to discipline what you eat, when it's time to eat; your food will taste better especially when you bring back butter and healthy plant oil (cold pressed non trans fat). Try 3 meals a day and prefer to go to 2, on most of the days. No snacks or anything that will raise your blood sugar in between because you want to give your body the chance to stabilise. I don't eat one day a week (fast for 36 hours), this may not work for you but if you are "fat adapted" or "metabolically flexible" you should be feeling fine running on your stored body fats. It will also put your body in repair mode (autophagy) and clear up liver fats buildup.
David may feel and look fantastic on 4 meals a day but I'm sure he burns through calories like steam engine and isn't above 40. There is good science to fasting and insulin balance related to longevity so give it a try and see if it works for you.
I would not agree with you monitoring yourself on the scale, mirror or photos but instead find something that works and makes you feel good. Do not see it as a temporary diet to get on your ideal weight but as something that you can continually do (like quit smoking). With dietary change and exercise you got to listen to your body, if your body tells you it feels bad for over a week then you're pushing it too fast or in a direction it doesn't want to go.
Great video David, thank you for making it. I’m currently going through a cut to get my bodyfat down before I then embark on bulking with hopefully minimal fat loss. Would be great to hear your thoughts on how best to approach it in terms of ‘reverse diet’ to get the calories back up but without risking too much fat gain. Thanks
No, thank you for watching it. So if you take note of the maintenance phase section of the video where I talk about adding in 10% of calories for a week or so and then checking to see whether you gain any fat or not, if not, add another 10% etc like that. The only thing that makes this hard is for you to gain muscle your scale weight must go up so it's kind of tough to see whether it's fat or muscle. That said, muscle gain is generally very slow so as long as you aren't putting weight on too quickly and you still feel like you look relatively lean then it's a conservative enough calorie increase. Let me know how you get on :)
Thanks David, much appreciated