Mistakes in fasting… 1.Jumping into a fast too quickly. Adapt first. Start with shorter fasts and work up. Go three or four days with lower carbs to also prepare your body for the fasting. 2.Fasting too frequently will cause you not to get the same benefits. Restrict the time not just calories and keep fasting as the abnormality. We don’t want to lose muscle mass. 3.Breaking your fast without realizing it by eating foods that spike our insulin. 4.Improperly breaking your fast. Eat protein first and fat intake…then carbs. Mono saturated fats. 5.Fasting when stressed out. Fasting increases cortisol…so does stress. And insulin sensitivity goes down. If stressed won’t get the best benefit from fasting. Too much cortisol will break down muscle. 6. Don’t fast if your are sleep deprived. Go for 14 or 16 hour fasts on sleep deprived days. 7. Dry fasting means losing more fat but being hydrated will be key to successful fasting. 8. Not moving. You need to be moving when fasting or else you are defeating the benefits of fasting.
This is the real deal here, it works, reducing carbs, go slowly into longer fasts, the biggest benefit is for the brain, this makes a superior human. Mood stability, deep CORE HAPPINESS, sense of who I am, alignement of fact with project, loving life, sleep better, love better, poop better, speed, calm, reflex, syntax, grammar, expression, all is UP. The senses are sharper, balance on feet is better. I do not see any down side.
I’m alternate day fasting since exactly 3 weeks. My starting weight was 135.5kg or 298.7lbs. I lost 5kg or 11lbs in the first 10 days. I ate everything i want, than i switched to a Carnivoreish/Keto diet. And today I weighed 123.4kg or 272lbs. So my total weight loss in 3 weeks is 12.1kg or 26.6lbs. I feel great 😁💪🏼😎. This works so great for me. As weird as it sounds, I enjoy my fasting days much more than my eating days. I never thought that this would be even possible 😂.
Why can't I lose this much this fast. That's all I have left to lose... I lost 30lbs in 5 months... Keto with multiple methods of IF plus 48 hour fasts and intense cardio and some strengthening. I'm working so hard... And seeing slow results 😢
@@ChantelStaysbig mistake if (I'm assuming) you are doing intense cardio while you are fasting. You will lose muscle instead of fat. Your exercises should be slow and low intensity. Like a long power walk
@@mangualc you're accurate... I'm definitely exercising very hard in a fasted state.. I was doing it based off some research that it's healthy to do it.. :/ there's so much conflicting info and I don't have a Dr so don't know what to do. I'll follow your advice.. so save my intense workouts for feasts days? Any other tips !? Thank you SO much ❤️
Long time subscriber, just wanna give a big thanks Tom for sharing all of your knowledge and research, it has been immensely beneficial along my journey to improving my overall health and physique. Understanding how processes work within the body has been fundamental to informing proper diet and nutritional decisions and IMO your content and approach make this complex domain very accesible for your viewers. I also really like how your content and dietary models/routines evolve with the underlying data (as is the true nature of science) and your delivery of information has noticably improved over the past year. Top notch content man, keep up the effort, you really do great work!
The problem is, that once you get used to a specific IF pattern (18:6 for example), it’s very difficult to switch back to a “standard” eating lifestyle, at least for me 😔
I do 18:6 and I don't have any desire to go back to my regular way of eating. I find I want more the week before my period so I'll consume more calories or have a snack in between my two meals but even then I stick to the 6 hr window.
18:6 works so well for me. As a diabetic, my blood sugars are far more stable even though on the low side. I “normal” eat once a week and increase calories on that day, but could easily do my 18:6 every day. Fluids are essential in all of this. Thomas, you have helped me choose the better foods every day, fasting or not!
Been doing IF 2 meals a day for 7 months. Now im slowly reaching to the point where I can eat 1 meal a day, but I can't do that because I can't reach my daily protein intake with just 1 meal. I workout 6 days a week.
Currently doing a 72 hour fast (once a month!) I intermittent fast most days of the month, 16/8, and 20/4, with maybe 5-8 days a month of refeeding and eating 3x a day. This has done WONDERS FOR ME!! I only do fasts on weekends I know I can take my last day of my fast completely off work so I can fully rest the last day. 🙏 I always lift weights on day 1 and day 2 of my fast, and I still walk 3-4 miles or cycle 7-10 miles every day. I always use quality sea salt 🧂 in my water when I fast🙏. I think the refeed week in my month is CRUCIAL to maintaining and being able to not only maintain, but GET stronger. 💪
@@HendersonHinchfinch Guess you didn’t watch the video he advises to workout fasted I always have and have lots of muscle I do all kinds of fasts 16-72 hrs always switching it up I’m 50 and have been a trainer for over 30 years Been fasting a decade
This is really informative and interesting! One of the biggest things that have helped me loose weight aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!
I loss 40lbs I.F. every day, then over 2 years gained 20lbs back even though I was still fasting, then I switched to doing Monk fasting ( 40-48 hour fast from Sunday night to Tuesday when I get home from work) and OMAD twice a week and eating at libitum the rest of the week and regained my fasting results even though I was eating more
I think I agree.... I work 12 hour shifts, at night... I usually eat once a day, and try to take in 1000-1200 calories per day. I also go to the gym 3-5 times a week. After 6 weeks, I lost maybe 10-15 pounds. I look slimmer, and probably added some muscle. But the weight loss I had hoped for, as well as the weight goal that the app I use suggested I would meet is 20 lbs off. 🤷♂️ My fasts are usually 20-22 hours, and usually 4-5 days a week. My age is 63.
Be grateful Do it slowly please I only needed. Or more wanted to drop just 5 kilos (10lb)approx. I lost about 30lb in a month. Our mature bodies do not look good doing that Be healthy 😊
Kathy, honestly, I look much better than average for 63. Most people assume I am 50-52.... I am 6'2", and weigh 225. I WANT to weigh 205-210 pounds, and now, rather than mid February being my target date, I want completely visible abs by my birthday, April 8th (When I actually turn 63.).... I think I can do that, I'm just frustrated that while I look better, I haven't seen the weight reduction I wanted....
@@yikesvikes It’s the 3-5 days of gym bro, I lost 30lbs in 8 weeks and stopped - can’t seem to get below 180-183lbs. I work out 4-6 times a week and the muscle grown won’t allow your weight to drop. Eye test is better and measuring your arms and waist. You are losing fat and building muscle so forgot the scales now.
Very well said Thomas I shared this video with a few of my Family members that are trying to fast and keep failing at it. Keep up the great work Love all your videos.
One of my REASONS for fasting was sleep deprivation. Four days into my fast, and I was already sleeping much better! For the record, I had done keto and keto + intermittent fasting before embarking on my first long-term fast. I've got a hi-tech scale that measures over a dozen bodily aspects, and I weighed in every other day. My goal was four weeks; however, on my 14th day, my fat. muscle & water suddenly started heading in the wrong directions, so I broke the fast. Now I see this video, telling me to start with protein and then fat to break a fast, whereas other videos said, "Your gallbladder is asleep; start with fruit and work your way up," so that's what I did. I've heard do/don't exercise, do/don't eat fats right away when breaking fast, even do/don't have anything but water - there's a sh*t-ton of conflicting info out there. Can we please gat a resolution to all these conflicting "facts," please? In the meantime, I'm going to plan to do 14 days on, 7 - 14 days off fast, and sticking closer to an even ratio of fats to proteins than keto calls for, probably 45% each with the remaining 10% from vegetable carbs. I'll work out pretty vigorously when not fasting, and simply swim laps in a non-aggressive fashion when fasting. If any of this is wrong, please feel free to respond with properly backed science.
I usually fast during the week, and usually go between 20-22 hrs. My start time is not the greatest, being around 8-9 pm after I satisfy my sweet tooth, and goes until maybe 6-7 the next day. It's been such a life changer for me because it's helped my stomach problems so much, not nearly as bloated, clear-headed, more energy, etc. Thank you for continuing to educate and inspire us!
On day 7(my last day) of a water only fast. I've been fasting for 2 years and started off of doing 7 days. There's sooo many benefits of fasting , not just weight loss.
Such a good point Thomas about stress and cortisol, thanks! What about fasting when you are sick (cold/virus) but still have an appetite???Currently doing this now hoping I’m helping to get over this cold sooner and not actually doing more harm
Honestly the first things I do at the first sign of illness is fast, rest, and sauna. I drink warm lemon water with ginger, bone broth, tons of water, tea,
Fabulous tips and yeah I think they are all relevant and helpful in fasting! Just one thing about working out ....if you are doing it for Autophagy rather than just for fat loss - you want to prioritise on just short HIIT or SIT (this is even shorter than HIIT but in high bursts of 30 secs - ie fully anaerobic) so as to stimulate autophagy and not MTOR - which will negate your autophagy. If you just do just short amt of resistance exercise (but not too strenuous) it should be ok as well but too much. Health and longevity is more than just weight loss when you fast.
I am planning to start interment fasting (16:8). There is some supplements that I take in the morning, and wanted to know if I can continue to take or if can break the fasting. Does magtein, Lion's Mane and cdp choline breaks the fasting ?
I'm on month 3 of my fasting journey. I learned all that I could before starting fasting and here's how I did mine: Weeks 1-3: Did OMAD Week 4: Did a 3-day prolonged fast for the first time, then OMAD the rest of the week Week 5: Alternate day OMAD Week 6: baseline OMAD Week 7: 2nd 3-day prolonged fast with OMAD the rest of the week Week 8: Alternate Day OMAD Week 9 (This week): 16:8 with two meals a day to give my body a break (sort of) from fasting Week 10 (Next week): Alternate day fasting (haven't decided yet if it will be OMAD style or 16:8 style) Week 11: Another break from fasting Week 12: 4-day fasting for the first time
Why should God let you into Heaven? Have you lied (even once in your entire life), looked with lust (sexual desire), dishonoured parents, stolen anything, had hatred towards someone, had premarital sex, adultery etc If you answered yes to any one of the above then you are a sinner like the rest of us. So, I ask you again, why should God let a sinner into Heaven? Sinners don’t go to heaven they go to hell, But we are blessed to have Jesus (God incarnate) die on the Cross and rise from the dead. If you Repent (forsake your sinful, unholy ways and live righteous instead) & Believe in Jesus as God, you will be seen as a Saint and welcomed into Heaven. John 3:17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved
Fantastic information and explanation on how to stay healthy, very informative, thank you for what you do, all the very best in health and happiness, very much enjoying your channel.
Where does "100%" liquid sucralose (ingredients: water, sucralose, potassium sorbate, citric acid) stand in the CPIR spectrum? Do I understand correctly that powdered forms (as in Splenda) have a greater chance of insulin spike because of the maltodextrin and dextrose? Just wondering, as I'm hearing sucralose and Splenda used interchangeably. Thank you, Thomas, for your very informative videos!
I hadn't fasted in decades. I ate healthy low carb/keto, then after a couple weeks of getting the habit of low carb eating down, I just didn't want to eat one day. Potassium and mixed electrolyte supplements are vital btw. I felt AMAZING. I dropped 30lbs way too easily. Had aimed to do my 1st fast 15 to19 hrs, since Dr Berg explained that time is great for Autophagy and countless benefits. I breezed past 19hrs and kept going. After 40 hrs I was giddy with delight. Right about 48 hrs I felt like I wanted to eat. I pushed past 49hrs then called it. Ate an egg some berries and veggies. Felt wonderful. The best I've felt since hs. It was an amazing first fast. I continued healthy keto but had a hard time getting enough calories in with little appetite much of the time. Lost 30 lbs in several weeks and I was not over weight to begin with! Osteo-Arthritis relief was the main goal for me and joint pain decreased about 90%. I suggest Dr Berg. He's lovely and super informative. I've learned so much from him so fast. I still do low carb/ healthy keto most days but eat all the fruits I love a few times a week to add some nutrient dense calories back in. Never felt so grounded and energetic.
As Muslims our parents encourages us to train to fasting before it becomes a liste (religiously speaking). We starte younge to fast one day a week then one week un the month then when fasting becomes obligatory one month à year and if we want (as anciant tradition) we faste monday and thursday of every week and also full moon Fasting . Fasting is not only good for body but for peace of mind. We break fasting first with some water and dates then we wait a little and we take some soup, eggs...
#8 is the most important for anyone trying to lose weight during a fast. Also remember if you are on medication to talk to your doctor about intermittent fasting before you start as fasting could cause complications that may be detrimental to your health.
I am in a 600 caloric daily deficit. I still lift weights 6 days a week. However, I start to need to take an extra nap and I'm very sedimentary sitting down most of the day.
Interesting. There's a lot out there that emphasizes weight loss targets. For some of us with no weight loss need, how do we make use of intermittent fasting and low carbs? It's challenging as I tend to lose muscle and weight so swiftly each time I go low carb or fast? Should I abstain from training during such periods? I'm open to views. I'm 5 ft 6", 143 pounds.
Finishing up a 5 day fast tomorrow night. I've had 0 hunger pains or even thoughts of food. It's been great! I initially started with the intent of a 48 or 72 hour fast bit I felt so good I just kept going lol.
With all due respect, I have never gone on a multiple day fast that wasn't followed in a few days by intense urges to eat even when not hungry. (though I wasn't very overweight when I did them; maybe it would have been different if I was.) Don't mean to scare you but have seen too many people depend on ease and not have the skills when they get backlash from the homeostasis system. That was the very first part of the video. Kudos, but ride the waves.
@@oolala53 I don’t get hungry anymore, but I do look forward to eating and anticipate when I break my fast. Most days I literally start eating the second it turns 11am. I’m at 18/6 so I stop at 5pm. I started extended fasts on Saturday by stopping at 5pm on Friday and not eating again until Sunday at 9am. My hunger levels are pretty even the entire time. But damn, I do enjoy eating. I started with 16/8 in August 2019 and have done it every single day since.
@@shelfcloud487 Wow! Interesting. I guess you don’t agree with Thomas’ admonition not to do TRE every day. How do you handle social situations that involve food that don’t occur during your window, such as on Saturdays? Do you cook for others? How long have you been weight stable?
@@oolala53 I don’t think I could go back and forth between TRE and non-TRE so I don’t even try. I just went to a birthday party last Saturday and no, I didn’t eat. People know how I am and aren’t surprised. I do cook for others and generally cook almost all of my food in advance, at least M-F. I lost a little over 50lbs early on when I first started IF. I had been working out for 4 months prior to starting IF and for 3 months I hadn’t lost a single pound, then I lost 15lbs for 3 months in a row. The first 15lbs was pre-IF. After losing 45lbs it tapered off and I lost another 10lbs or so and pretty much at my target weight. My weight has been stable ever since.
@@shelfcloud487 A remarkable journey. I bet having worked out beforehand was a real boon, something I am just adding. Hindsight is 20/20! It's amazing you stuck it out with exercise when you weren't losing. It's still so good for the cardiovascular system and mitochondria. On the eating plan I used, the biggest issue I think is people getting antsy about the scale. Here's to your continued "during." (My online mentor says there is no such thing as before and after until you're dead. :))
In regards to being sleep deprived and fasting, best solution I did was making some tuna salad (Wild Planet Skipjack, and Primal Kitchen mayo) with some avocado over a little bit of arugula, along with a small serving of walnuts, some dark chocolate chips and some blueberries as a little mini dessert a few hours before bed time or maybe earlier. The protein, fat, and antioxidant combo left me feeling pretty good and didn't have to go to bed stressed out. Can vary from person to person though.
LOL! I sorta do that too. I like to take a can of tuna and mix in a tablespoon of (only) avocado oil mayo and a teaspoon of dijon mustard. I like to add diced celery, some ground dehydrated onion and garlic, Italian seasoning and a half teaspoon equivalent of liquid stevia plus a little salt. I'll eat that right out of the bowl I mixed it in. I don't eat that before bed, though-only when I'm hungry and I don't want to cook a meal. That gives me something like -50g- 40g of animal protein and enough fat to keep the insulin from spiking. PS: I was called on the protein, so I checked the can. 36g protein in the tuna, drained, plus what's in the water, plus the egg in the mayo.
@@a.c.slater573 I just checked the can. Chicken of the Sea, chunk light tuna, premium, in water. 7oz, 2 servings, 18g protein per serving, drained. So that and the mayo is more like 40g protein, including the water, not 22-24g. My aim is over 35g per meal, so it works.
Why should God let you into Heaven? Have you lied (even once in your entire life), looked with lust (sexual desire), dishonoured parents, stolen anything, had hatred towards someone, had premarital sex, adultery etc If you answered yes to any one of the above then you are a sinner like the rest of us. So, I ask you again, why should God let a sinner into Heaven? Sinners don’t go to heaven they go to hell, But we are blessed to have Jesus (God incarnate) die on the Cross and rise from the dead. If you Repent (forsake your sinful, unholy ways and live righteous instead) & Believe in Jesus as God, you will be seen as a Saint and welcomed into Heaven. John 3:17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved
Every time Thomas talks about the dos and don’t on fasting I always wonder if his info applies to the simple 16 hour fast which seems perfectly normal to do every day.
I do think there's a little bit of ambiguity sometimes. IF and prolonged fasting are very different animals. The information in this video, though, definitely applies to both.
It is an eye-opener for me. I stick on a plateau, it doesn't matter what I'm doing, even I'm doing a walk, up to 5Km, after or before the breakfast daily. Doing low-carb, some days' carnivore for three weeks, no sign of change. Instead, experience urticaria. Have had this feeling sometimes after the workout, but never for days. 🙄
Love your channel!! Thank you so much for sharing all the wealth of knowledge. I'm feeling so much better and healthier. Question: does a shot of juiced turmeric break a fast??
Hi re intake of water during fasting. I have been doing Ramadan fasts for nearly 50 yrs now and since the last 5-6 yrs intermittent fasts in non Ramadan days when I drink water during such fasting. Let me inform everyone that I feel more energised in Ramadan without water for nearly 16 hours a day than during other days of intermittent fasting when I drink water during those 16 hrs.
It's not necessary. Fasting in Ramadan is meant to weaken the body because its a worship which aims to waken up the soul. It's not meant to be for weight loss. It's to attain God wariness and other spiritual benefits.
Please improve your audio. It sounds like you have your green screen setup in a small room with hard walls hard floor and a hard the ceiling because there is a boxy Echo going on at all times.. There's also an odd background noise that sounds like a furnace or a fan running. I have noticed this in video after video of yours. The information is great but we could sure use some better quality audio.
From the NIH article he posted on sucralose: “We cannot characterize the sucralose effect on the CPIR as robust based on our observations in this trial. It was observed in only a subset of study participants (i.e. responders) and was not reliably reproduced. Others have failed to document a CPIR to sucralose, though they tested only 8 individuals with a 0.083% w/v liquid stimulus [22]. We noted a greater proportion of responders and greater insulin response when the sucralose was present in a solid food form. It has been suggested that beverages are not effective stimuli for a CPIR [16] and that mastication is required to elicit a CPIR [16, 18]. However, a CPIR has been noted with cognitive, visual and/or olfactory stimuli [17, 25, 61, 62] as well as to beverages [21] even in a dose response manner [63]; indicating oral mechanical processing may augment a response, but it is not necessary. The higher reliability of the CPIR to exposure to energy-yielding foods [13] raises the question of whether activation of an alternative sweetener system (e.g., homomeric T1R3 [64] receptor) tuned to nutritive carbohydrate stimuli may be sufficient to drive or augment the CPIR.”
Also, “However, a limitation of the present study was the lack of non-sweet and non-taste controls. Without such controls, it is not possible to definitively isolate an effect of the sweetener. The study was conducted exclusively in individuals with overweight or obesity who were neither restrained eaters nor disordered eaters, but may have been insulin resistant.” …so we have no idea how much just chewing unsweetened food would have impacted insulin
“Participants also consumed at least 100g of carbohydrate three days prior to testing to standardize carbohydrate metabolism and fasted for 8-10 hours before the visit.” So basically none of them were in ketosis 🙄
“Further, one trial noted an incretin response to a cola beverage containing sucralose and acesulfame-potassium, but not sucralose alone in water “ That seems telling, right?
I on OMAD/24-hour fast for a while and the biggest benefit is that my kneecaps no longer "creak" or make weird sounds when I'm walking or even just getting out of bed. Probably due to me losing 25 lbs, which is probably what reduced the strain on my kneecaps and that's great. As it is recommended to do alternate-day fasting with OMAD, I wonder if I increase the eating window from say 1 hour to 3 hours (probably extra fruits and snacks after the main window) would be sufficient to prevent the body from getting "too used" to the fast? Or do I specifically have to eat a whole 2nd meal at another time frame?
Where is it recommended to do ADF with OMAD? I've read several books on versions of ADF and never seen that. Not that I am going to do it. Did I miss this in the video?
Hey Thomas, loved this video,I m 59 been fasting (no breakfast ) since I was around 17,used to start eating again anywhere from midday,everyday a different time.However for over a year now mostly midday.In 2018 I had a severe work incident that was changed my life,suffereing severe PTSD, anxiety, crap sleep patterns.My body constantly trembles and over the last few yrs I m losing so much weight and muscle mass , I workout daily,plus walk a lot(always have but more since incident) .I know as we age our skin thins and we lose muscle mass and we get crepey skin.This video helped me as as my sleep and anxiety are still really bad and my weight and muscle mass is getting less,I m still told I have a great slim figure but I hate it when I bend over all my skin still hangs and gets stretch mark looking.Can you give me anymore advice to help? Chers Deb Absolutely love your channel💯❤️🔥
Check out Dr. Boz. She just did a video on how losing weight with autophagy vs just losing weight without fasting/autophagy and effect on sagging skin. Basically how two women lost weight different ways and ended up with drastically different results. Good timing as it came out within a week I think.
Keep eating good protein everyday or bump it up some to help with the muscle mass and weight loss, hopefully that helps. For sleep make sure all light is out in the room and if you want take 5 mg of Melatonin an hour before bed to help with the sleeping.
Regarding #7 Hydration : I drink black coffee (probably 12 kcups) during 16 to 18 hour fast and mayyybe a half a bottle of water because the black coffee helps with any hunger pains. Does drinking the black coffee count? I know I need to drink more water 💦 Appreciate the help. Somewhat of a newbie here. Thanks!
Black coffee doesn’t break a fast, but coffee is a diuretic and can dehydrate you quickly. I use an electrolyte powder mixed with water, and sip during a fast. I personally get really thirsty when I’m fasting, especially towards the end.
Good video. Personally I find the easiest is to have a coffee and 30g whey protein for breakfast, then later eat low carb foods between midday and 7 pm. That means no sugar, rice, bread or pasta. Starches (potatoes etc.) are good for the microbiome.
Just finished a 48 hour fast. Yay! 🎯 I consumed bone broth to break fast, then 30 min later 6 ounces of lean chicken. That was all I had for the evening. Fasted another 16 hrs, then broth…waited 1 hr then 6 ounce of protein, then waited 3 hrs for a regular meal of high fats, protein, and low carbs. Q. Is this the correct way to break it?
I'd love to know more about a feast-famine plan. I've been ramping down to low-no calories during the week, with weekends being more for solid eating. It "feels" good, like almost an older-society eating cadence, but what do I know, lol
Hey Thomas is it okay to periodically go let's say from fasting 14 hours one week to 16 the next then 18 the week after until you get to like an alternate day fast where you're doing 24 every other day then reset and start back over at 14 and do it all over just a quick question.
So I have been fasting 16-18 hours per day 7 days a week for almost 2 years. I have definitely noticed diminished benefits for weight loss. So how many days a week do you recommend I do the fast?? Also I workout 5 days a week and walk about 30 min a day basically 7 days a week so I am quite active.
I don’t know what to do lol. My body is pretty well adapted to 16/8 and for someone like me who’s a foodie/binge eater if I’m not careful, all this switching up might cause me to spiral. However I really need to lose about 50lbs of visceral unhealthy fat 😢 what I’ve been trying to do is 16/8 5 days, 36hr one day, and one “free for all” day where I eat throughout the day. I hope this helps me with my goals and doesn’t cause more damage 😢
Why should God let you into Heaven? Have you lied (even once in your entire life), looked with lust (sexual desire), dishonoured parents, stolen anything, had hatred towards someone, had premarital sex, adultery etc If you answered yes to any one of the above then you are a sinner like the rest of us. So, I ask you again, why should God let a sinner into Heaven? Sinners don’t go to heaven they go to hell, But we are blessed to have Jesus (God incarnate) die on the Cross and rise from the dead. If you Repent (forsake your sinful, unholy ways and live righteous instead) & Believe in Jesus as God, you will be seen as a Saint and welcomed into Heaven. John 3:17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved
I would love to read more about how they conducted their artificial sweetener study. I know not all, but most people drink coffee in the morning and I know there’s the dawn phenomenon, so am just wondering how they accounted for that. I don’t need to know for myself….I use monk fruit and have been wearing a glucose monitor and know it doesn’t spike my insulin, but I’m just curious! Thanks for all the helpful info, not just in this video but in general…..I was diagnosed with diabetes last month and have been doing keto and intermittent fasting since then and am already off all but one of the medications they put me on.
Why should God let you into Heaven? Have you lied (even once in your entire life), looked with lust (sexual desire), dishonoured parents, stolen anything, had hatred towards someone, had premarital sex, adultery etc If you answered yes to any one of the above then you are a sinner like the rest of us. So, I ask you again, why should God let a sinner into Heaven? Sinners don’t go to heaven they go to hell, But we are blessed to have Jesus (God incarnate) die on the Cross and rise from the dead. If you Repent (forsake your sinful, unholy ways and live righteous instead) & Believe in Jesus as God, you will be seen as a Saint and welcomed into Heaven. John 3:17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved
What about 30days fasting from sunrise to sunset, as a muslim we have a fasting month called ramadhan no food no liquids we only allowed to eat before sunrise and after sunset, it’s coming soon and i want to know how should i workout during this month ?
where does monk fruit fall in comparison to sucrose's and splenda's insulin spike? I've substituted monk fruit for over 2 years in my coffee and oatmeal
I was also wondering as I know Splenda does have sugar in it as a carrier of the Sucrolose, less than a gram so they don't have to put it on the label, I take Sucrolose drops which is pure. I wonder if that would be no bump in the blood glucose, I will have to try using both and seeing what happens!
Why should God let you into Heaven? Have you lied (even once in your entire life), looked with lust (sexual desire), dishonoured parents, stolen anything, had hatred towards someone, had premarital sex, adultery etc If you answered yes to any one of the above then you are a sinner like the rest of us. So, I ask you again, why should God let a sinner into Heaven? Sinners don’t go to heaven they go to hell, But we are blessed to have Jesus (God incarnate) die on the Cross and rise from the dead. If you Repent (forsake your sinful, unholy ways and live righteous instead) & Believe in Jesus as God, you will be seen as a Saint and welcomed into Heaven. John 3:17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved
ive been doing intermitten small fasts for 2 months, well this past week i decided to do my first 24 hr fast biggest mistake . i was so fatigued, my body was having very painful spasms in my neck and arms and legs.. i wss weak. so yesterday i got me a bowl of bean soup with beef brisket and within 2 hrs my fatigue disappeared..this morning i feel great.. wont fast again
Hi, Thomas. Can you help me understand why when I take Stevia on my coffee and drink Coke Zero( which contains aspartame?), my sugar reading drops as much as 6 points. Repeated the tests on a different day, same result. I thought perhaps the meter is defective, but when I eat regular meals, my sugar level is raised, predictably. Was looking for references, but couldn't find one. Thank you.
Your glucose drops because of the cephalic response Thomas was talking about. The sweet taste tells your brain to release insulin, thus lowering your blood glucose. Happens to me too, so I avoid sweeteners (yes, even Stevia) like the plague. I do think sucralose is the worst offender for me, but all basically do the same thing.
Serious question here. I'm not a huge fan of coffee and need a good energy boost that won't break fast. Is there any drinks you can recommend? I'll have a bang sometimes, but it has sucrulose
It's also got a lot of other crap in it! For the best result, you could try unsweetened electrolytes with creatine monohydrate and taurine, which don't break a fast, but stimulate fat burning and autophagy.
I had been doing ketovore to carnivore fasting for 20 hours for months. I tried OMAD. Today, on day 4, I got up with a full headache that turned into an eye dropping full-on migraine. Eating a big bite of chicken didn't do it. I ended up taking 3 acetaminophen caffeine and aspirin pills for migraines and it took the edge off. I guess I'll try it again but, if I feel that dull ache coming, I'll immediately eat some protein. That headache was murder!
I have been doing a 18-20 hr fast everyday for months. Just watched this video, so don’t do that right? How many days per week should I do a long fast? Thanks for all the great info
I've been leading a water fasting lifestyle for quite a while, I water fast for 5-7 days and eat for 3-4 days and rinse and repeat. Is that counterproductive?
I break my fast 36 hour with bone broth from kettle and fire the coconut curry I’ve had a ear infection that won’t heal so it helps so much to fast plus gut health from antibiotics use. I’ve had eight ear surgeries in my life ! I was 1 pound at birth
I'm on my 7th day of a long term fast but to keep going I have had to start chewing gum. My gum has 1g of carbs and 1g of alcohol sugar and I chew it a couple of times a day. Am I destroying my fast?
Thomas, I know you talk about working out before breaking fast…Are there any pre-workouts that would be acceptable to take that would keep you in a fasted state?
I’ve been fasting 20/4 for 5 months. And lost 10 lbs at first and have stayed there for the last 3 months. I don’t drink much water as my fasts are dry fasts. I wonder if I hydrate more I could lose more than I have.
Does sucralose have the same negative impact in a type 1 diabetic? I’m wondering because if the cephalic phase isn’t able to trigger an insulin response (I’m on an insulin pump), I’m wondering what the other negative repercussions might be
If you're not producing insulin, I don't see how it could. Of course, if you fast, you won't need the insulin pump either. I'm not a physician. You should consult yours. Hopefully, s/he's fasting friendly.
I'm doing the etrf on my second day of it doing 16/8 protocol cause I'm working 12 hour shifts start work at 2 am and get off work at 2pm start my feeding window at 8am til 4pm I usually do omad 3 times a week and eat 2 meals the rest of the week ,since I watched your video on etrf I was intrigued by it so I'll try it.
I'm planning on a 24 hour fast tomorrow and was wondering whether or not I should workout or just take it easy, good to know working out is the way to go! 💪
if you choose a workout be sure to take some electrolytes water with you…you might want to take it easy first time working out. next time you’ll know better your limits. i’ve had times doing a mere 24 hrs fast & having a pretty intense workout at gym i.e. , stairclimber 30 min, wts 1 hr, 30 min yoga, (my normal usual routine if not fasting) forgot my electrolytes water & nearly passed out after my shower. yikes had to lie down on a bench in locker room till it passed. experience has shown me in my past, gotta take the electrolytes water if i work out while fasting. 😊
To boost my strength to exercise as if not on IF, 1/2 cup coffee in A.M. before gym does so. Without the coffee I am weaker and I can barely do my regular reps, I feel much stronger with coffee, strength as if I’m eating. The coffee magically boosts my strength. I add a pinch of L-Theanine to coffee and stir in mellows jitters I normally get from coffee, but still have the strength and focus coffee gives-but mellowed. If you exercise in evening, you may want to also get some GABA and Taurine for sleep. FYI, the mellow tasting coffees, i.e., Blonde (Starbucks) are highest in caffeine. The longer the roast as in dark roast with chocolate notes, the lighter the caffeine. Wishing you well.
So, with #2, are you suggesting fasting every other day? How about fasting for 4 days randomly throughout the week? I would imagine the randomness would also contribute to that shock effect you speak of.
Two weeks into 20:2 fast, hunger hasn't been an issue yet but the one issue I do get is 'jelly legs'. When I'm at the gym lifting is fine in my upper body but my legs just feels like there's no strength in them at all. I'm not just talking about during leg days, it affects me even if I'm doing something like shoulder press, I find I have less power pushing downwards with my feet to keep my core engaged. I've also had this in previous fasts over the years on 12 hour and 18:6 fasts - my legs just don't have that power they had. It's infuriating!
Mistakes in fasting…
1.Jumping into a fast too quickly. Adapt first. Start with shorter fasts and work up.
Go three or four days with lower carbs to also prepare your body for the fasting.
2.Fasting too frequently will cause you not to get the same benefits. Restrict the time not just calories and keep fasting as the abnormality. We don’t want to lose muscle mass.
3.Breaking your fast without realizing it by eating foods that spike our insulin.
4.Improperly breaking your fast. Eat protein first and fat intake…then carbs. Mono saturated fats.
5.Fasting when stressed out. Fasting increases cortisol…so does stress. And insulin sensitivity goes down. If stressed won’t get the best benefit from fasting. Too much cortisol will break down muscle.
6. Don’t fast if your are sleep deprived. Go for 14 or 16 hour fasts on sleep deprived days.
7. Dry fasting means losing more fat but being hydrated will be key to successful fasting.
8. Not moving. You need to be moving when fasting or else you are defeating the benefits of fasting.
This is the real deal here, it works, reducing carbs, go slowly into longer fasts, the biggest benefit is for the brain, this makes a superior human. Mood stability, deep CORE HAPPINESS, sense of who I am, alignement of fact with project, loving life, sleep better, love better, poop better, speed, calm, reflex, syntax, grammar, expression, all is UP. The senses are sharper, balance on feet is better. I do not see any down side.
I’m alternate day fasting since exactly 3 weeks. My starting weight was 135.5kg or 298.7lbs. I lost 5kg or 11lbs in the first 10 days. I ate everything i want, than i switched to a Carnivoreish/Keto diet. And today I weighed 123.4kg or 272lbs. So my total weight loss in 3 weeks is 12.1kg or 26.6lbs. I feel great 😁💪🏼😎. This works so great for me. As weird as it sounds, I enjoy my fasting days much more than my eating days. I never thought that this would be even possible 😂.
One of the easiest ways I helped my body lose the excess weight and get healthier is walking. Severely underrated. I do an hour a day.
@@kaylaramos6941 n.n.n.n.b h
Why can't I lose this much this fast. That's all I have left to lose...
I lost 30lbs in 5 months... Keto with multiple methods of IF plus 48 hour fasts and intense cardio and some strengthening.
I'm working so hard...
And seeing slow results 😢
@@ChantelStaysbig mistake if (I'm assuming) you are doing intense cardio while you are fasting. You will lose muscle instead of fat. Your exercises should be slow and low intensity. Like a long power walk
@@mangualc you're accurate... I'm definitely exercising very hard in a fasted state.. I was doing it based off some research that it's healthy to do it.. :/ there's so much conflicting info and I don't have a Dr so don't know what to do. I'll follow your advice.. so save my intense workouts for feasts days?
Any other tips !?
Thank you SO much ❤️
Long time subscriber, just wanna give a big thanks Tom for sharing all of your knowledge and research, it has been immensely beneficial along my journey to improving my overall health and physique. Understanding how processes work within the body has been fundamental to informing proper diet and nutritional decisions and IMO your content and approach make this complex domain very accesible for your viewers. I also really like how your content and dietary models/routines evolve with the underlying data (as is the true nature of science) and your delivery of information has noticably improved over the past year. Top notch content man, keep up the effort, you really do great work!
The problem is, that once you get used to a specific IF pattern (18:6 for example), it’s very difficult to switch back to a “standard” eating lifestyle, at least for me 😔
It takes weeks to adjust to a different pattern. Depends, it is such a unique process varying with different individuals.
Yep, that is why i fast for 3 days then refeed myself.
I do 18:6 and I don't have any desire to go back to my regular way of eating. I find I want more the week before my period so I'll consume more calories or have a snack in between my two meals but even then I stick to the 6 hr window.
18:6 works so well for me. As a diabetic, my blood sugars are far more stable even though on the low side. I “normal” eat once a week and increase calories on that day, but could easily do my 18:6 every day. Fluids are essential in all of this. Thomas, you have helped me choose the better foods every day, fasting or not!
Been doing IF 2 meals a day for 7 months. Now im slowly reaching to the point where I can eat 1 meal a day, but I can't do that because I can't reach my daily protein intake with just 1 meal. I workout 6 days a week.
Currently doing a 72 hour fast (once a month!) I intermittent fast most days of the month, 16/8, and 20/4, with maybe 5-8 days a month of refeeding and eating 3x a day. This has done WONDERS FOR ME!! I only do fasts on weekends I know I can take my last day of my fast completely off work so I can fully rest the last day. 🙏 I always lift weights on day 1 and day 2 of my fast, and I still walk 3-4 miles or cycle 7-10 miles every day. I always use quality sea salt 🧂 in my water when I fast🙏. I think the refeed week in my month is CRUCIAL to maintaining and being able to not only maintain, but GET stronger. 💪
Lifting weights completely fasted like that can actually be catabolic. You may not care about that. Just something to consider
@@HendersonHinchfinch
Guess you didn’t watch the video he advises to workout fasted
I always have and have lots of muscle
I do all kinds of fasts 16-72 hrs always switching it up
I’m 50 and have been a trainer for over 30 years
Been fasting a decade
@@amymsmith2540 I have also been fasting for around a decade, off and on. Are you saying that a workout while fasting for 72 hours isn’t catabolic?
Can you please help me understand what is meant by “refeeding”? Doors this message no 16/8 or 20/4, just eating throughout the day pretty much…?
Can you share your exact schedule !? I feel like this would be good for me. ... I appreciate you ❤
Thank you for everything you do, your knowledge is appreciated and has helped me so much with my journey.
This is really informative and interesting! One of the biggest things that have helped me loose weight aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!
I loss 40lbs I.F. every day, then over 2 years gained 20lbs back even though I was still fasting, then I switched to doing Monk fasting ( 40-48 hour fast from Sunday night to Tuesday when I get home from work) and OMAD twice a week and eating at libitum the rest of the week and regained my fasting results even though I was eating more
I think I agree.... I work 12 hour shifts, at night... I usually eat once a day, and try to take in 1000-1200 calories per day. I also go to the gym 3-5 times a week. After 6 weeks, I lost maybe 10-15 pounds. I look slimmer, and probably added some muscle. But the weight loss I had hoped for, as well as the weight goal that the app I use suggested I would meet is 20 lbs off. 🤷♂️ My fasts are usually 20-22 hours, and usually 4-5 days a week. My age is 63.
Be grateful Do it slowly please
I only needed. Or more wanted to drop just 5 kilos (10lb)approx. I lost about 30lb in a month. Our mature bodies do not look good doing that
Be healthy 😊
i do exactly the same fast.
Kathy, honestly, I look much better than average for 63. Most people assume I am 50-52.... I am 6'2", and weigh 225. I WANT to weigh 205-210 pounds, and now, rather than mid February being my target date, I want completely visible abs by my birthday, April 8th (When I actually turn 63.).... I think I can do that, I'm just frustrated that while I look better, I haven't seen the weight reduction I wanted....
Just takes time and repetition I love fasted work outs
@@yikesvikes It’s the 3-5 days of gym bro, I lost 30lbs in 8 weeks and stopped - can’t seem to get below 180-183lbs. I work out 4-6 times a week and the muscle grown won’t allow your weight to drop. Eye test is better and measuring your arms and waist. You are losing fat and building muscle so forgot the scales now.
Very well said Thomas I shared this video with a few of my Family members that are trying to fast and keep failing at it. Keep up the great work Love all your videos.
One of my REASONS for fasting was sleep deprivation. Four days into my fast, and I was already sleeping much better! For the record, I had done keto and keto + intermittent fasting before embarking on my first long-term fast. I've got a hi-tech scale that measures over a dozen bodily aspects, and I weighed in every other day. My goal was four weeks; however, on my 14th day, my fat. muscle & water suddenly started heading in the wrong directions, so I broke the fast. Now I see this video, telling me to start with protein and then fat to break a fast, whereas other videos said, "Your gallbladder is asleep; start with fruit and work your way up," so that's what I did.
I've heard do/don't exercise, do/don't eat fats right away when breaking fast, even do/don't have anything but water - there's a sh*t-ton of conflicting info out there. Can we please gat a resolution to all these conflicting "facts," please? In the meantime, I'm going to plan to do 14 days on, 7 - 14 days off fast, and sticking closer to an even ratio of fats to proteins than keto calls for, probably 45% each with the remaining 10% from vegetable carbs. I'll work out pretty vigorously when not fasting, and simply swim laps in a non-aggressive fashion when fasting. If any of this is wrong, please feel free to respond with properly backed science.
I agree with you. It's super confusing, especially if you are a person who likes to research and seeks clarity !
I usually fast during the week, and usually go between 20-22 hrs. My start time is not the greatest, being around 8-9 pm after I satisfy my sweet tooth, and goes until maybe 6-7 the next day.
It's been such a life changer for me because it's helped my stomach problems so much, not nearly as bloated, clear-headed, more energy, etc.
Thank you for continuing to educate and inspire us!
Weekends work well for me, because of the time to sleep, avoid stress and get walks in the sun.
On day 7(my last day) of a water only fast. I've been fasting for 2 years and started off of doing 7 days. There's sooo many benefits of fasting , not just weight loss.
Hope you had a pleasant re-feeding ! If you don’t mind, what is your typical eating window or diet consisting of? Thanks
Currently in the middle of a 100hr fast, this video couldn't have been timed better!
I'm about 44 hours in, myself. I'm thinking I'll break it Tuesday, noonish.
Happy fasting guys
@@a.c.slater573 👍
Just finished a 3 day fast. My top tip is load up on water, magnesium and potassium. Get some rock salt to nibble on when hungry
@@smithsmith9926 I nibble on Redmond Life's smoked Redmond Real Salt.
Such a good point Thomas about stress and cortisol, thanks!
What about fasting when you are sick (cold/virus) but still have an appetite???Currently doing this now hoping I’m helping to get over this cold sooner and not actually doing more harm
Stress and sleep deprivation really spoil a fast. I like to fast on full weekend days or two so I can leverage the time and lack of stress.
Honestly the first things I do at the first sign of illness is fast, rest, and sauna. I drink warm lemon water with ginger, bone broth, tons of water, tea,
Your the best thanks for all you teach us
Great video. Glad to see I’ve been fasting correctly, thank you !
Fabulous tips and yeah I think they are all relevant and helpful in fasting! Just one thing about working out ....if you are doing it for Autophagy rather than just for fat loss - you want to prioritise on just short HIIT or SIT (this is even shorter than HIIT but in high bursts of 30 secs - ie fully anaerobic) so as to stimulate autophagy and not MTOR - which will negate your autophagy. If you just do just short amt of resistance exercise (but not too strenuous) it should be ok as well but too much. Health and longevity is more than just weight loss when you fast.
I agree
This is one of your best videos. I've watched at least 50 of them.
You are great. Thanks. Put into words whats happening with me. Very important considerations. I have been puting on weight with the 16:8 protocol.
I am planning to start interment fasting (16:8). There is some supplements that I take in the morning, and wanted to know if I can continue to take or if can break the fasting. Does magtein, Lion's Mane and cdp choline breaks the fasting ?
Ur knowledge is appreciated 💪keep the fire burning
Enjoying the content lately. Thanks for keeping it real.
I'm on month 3 of my fasting journey. I learned all that I could before starting fasting and here's how I did mine:
Weeks 1-3: Did OMAD
Week 4: Did a 3-day prolonged fast for the first time, then OMAD the rest of the week
Week 5: Alternate day OMAD
Week 6: baseline OMAD
Week 7: 2nd 3-day prolonged fast with OMAD the rest of the week
Week 8: Alternate Day OMAD
Week 9 (This week): 16:8 with two meals a day to give my body a break (sort of) from fasting
Week 10 (Next week): Alternate day fasting (haven't decided yet if it will be OMAD style or 16:8 style)
Week 11: Another break from fasting
Week 12: 4-day fasting for the first time
Why should God let you into Heaven?
Have you lied (even once in your entire life), looked with lust (sexual desire), dishonoured parents, stolen anything, had hatred towards someone, had premarital sex, adultery etc If you answered yes to any one of the above then you are a sinner like the rest of us.
So, I ask you again, why should God let a sinner into Heaven?
Sinners don’t go to heaven they go to hell, But we are blessed to have Jesus (God incarnate) die on the Cross and rise from the dead. If you Repent (forsake your sinful, unholy ways and live righteous instead) & Believe in Jesus as God, you will be seen as a Saint and welcomed into Heaven.
John 3:17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved
Thank you Thomas, excellent advice, no long winded gluconeo/genius words, just the straight goods. Cheers and best regards.
That's great. Seem like for me right now I am going through a lot of stress so may I just stay keto and fast once thing get a little better
Fantastic information and explanation on how to stay healthy, very informative, thank you for what you do, all the very best in health and happiness, very much enjoying your channel.
3:15 did they work out enough though? That too is essential for a good health and maintaining muscle mass
Dead nuts right!
Splenda can spike insulin like other sugar substitutes become the main ingredients are dextrose and maltodextrin
Where does "100%" liquid sucralose (ingredients: water, sucralose, potassium sorbate, citric acid) stand in the CPIR spectrum? Do I understand correctly that powdered forms (as in Splenda) have a greater chance of insulin spike because of the maltodextrin and dextrose? Just wondering, as I'm hearing sucralose and Splenda used interchangeably. Thank you, Thomas, for your very informative videos!
I hadn't fasted in decades. I ate healthy low carb/keto, then after a couple weeks of getting the habit of low carb eating down, I just didn't want to eat one day. Potassium and mixed electrolyte supplements are vital btw. I felt AMAZING. I dropped 30lbs way too easily. Had aimed to do my 1st fast 15 to19 hrs, since Dr Berg explained that time is great for Autophagy and countless benefits. I breezed past 19hrs and kept going. After 40 hrs I was giddy with delight. Right about 48 hrs I felt like I wanted to eat. I pushed past 49hrs then called it. Ate an egg some berries and veggies. Felt wonderful. The best I've felt since hs. It was an amazing first fast. I continued healthy keto but had a hard time getting enough calories in with little appetite much of the time. Lost 30 lbs in several weeks and I was not over weight to begin with! Osteo-Arthritis relief was the main goal for me and joint pain decreased about 90%. I suggest Dr Berg. He's lovely and super informative. I've learned so much from him so fast. I still do low carb/ healthy keto most days but eat all the fruits I love a few times a week to add some nutrient dense calories back in. Never felt so grounded and energetic.
As Muslims our parents encourages us to train to fasting before it becomes a liste (religiously speaking). We starte younge to fast one day a week then one week un the month then when fasting becomes obligatory one month à year and if we want (as anciant tradition) we faste monday and thursday of every week and also full moon Fasting .
Fasting is not only good for body but for peace of mind.
We break fasting first with some water and dates then we wait a little and we take some soup, eggs...
#8 is the most important for anyone trying to lose weight during a fast. Also remember if you are on medication to talk to your doctor about intermittent fasting before you start as fasting could cause complications that may be detrimental to your health.
I am in a 600 caloric daily deficit. I still lift weights 6 days a week. However, I start to need to take an extra nap and I'm very sedimentary sitting down most of the day.
@@1HeatWalk who asked?
@@TheGlowingOnee who told you to be rude?
Thomas, thank you so much for this very important and useful information!
Interesting. There's a lot out there that emphasizes weight loss targets. For some of us with no weight loss need, how do we make use of intermittent fasting and low carbs? It's challenging as I tend to lose muscle and weight so swiftly each time I go low carb or fast? Should I abstain from training during such periods? I'm open to views. I'm 5 ft 6", 143 pounds.
Interesting! Thanks for explaining. This makes sense.
Finishing up a 5 day fast tomorrow night. I've had 0 hunger pains or even thoughts of food. It's been great! I initially started with the intent of a 48 or 72 hour fast bit I felt so good I just kept going lol.
With all due respect, I have never gone on a multiple day fast that wasn't followed in a few days by intense urges to eat even when not hungry. (though I wasn't very overweight when I did them; maybe it would have been different if I was.) Don't mean to scare you but have seen too many people depend on ease and not have the skills when they get backlash from the homeostasis system. That was the very first part of the video. Kudos, but ride the waves.
@@oolala53 I don’t get hungry anymore, but I do look forward to eating and anticipate when I break my fast. Most days I literally start eating the second it turns 11am. I’m at 18/6 so I stop at 5pm. I started extended fasts on Saturday by stopping at 5pm on Friday and not eating again until Sunday at 9am. My hunger levels are pretty even the entire time. But damn, I do enjoy eating. I started with 16/8 in August 2019 and have done it every single day since.
@@shelfcloud487 Wow! Interesting. I guess you don’t agree with Thomas’ admonition not to do TRE every day. How do you handle social situations that involve food that don’t occur during your window, such as on Saturdays? Do you cook for others? How long have you been weight stable?
@@oolala53 I don’t think I could go back and forth between TRE and non-TRE so I don’t even try. I just went to a birthday party last Saturday and no, I didn’t eat. People know how I am and aren’t surprised. I do cook for others and generally cook almost all of my food in advance, at least M-F. I lost a little over 50lbs early on when I first started IF. I had been working out for 4 months prior to starting IF and for 3 months I hadn’t lost a single pound, then I lost 15lbs for 3 months in a row. The first 15lbs was pre-IF. After losing 45lbs it tapered off and I lost another 10lbs or so and pretty much at my target weight. My weight has been stable ever since.
@@shelfcloud487 A remarkable journey. I bet having worked out beforehand was a real boon, something I am just adding. Hindsight is 20/20! It's amazing you stuck it out with exercise when you weren't losing. It's still so good for the cardiovascular system and mitochondria. On the eating plan I used, the biggest issue I think is people getting antsy about the scale. Here's to your continued "during." (My online mentor says there is no such thing as before and after until you're dead. :))
I doing 3 days water fasting and after 2 weeks i have done again 10 days water fasting so far the results is still really good InsyaAlah
In regards to being sleep deprived and fasting, best solution I did was making some tuna salad (Wild Planet Skipjack, and Primal Kitchen mayo) with some avocado over a little bit of arugula, along with a small serving of walnuts, some dark chocolate chips and some blueberries as a little mini dessert a few hours before bed time or maybe earlier. The protein, fat, and antioxidant combo left me feeling pretty good and didn't have to go to bed stressed out. Can vary from person to person though.
LOL! I sorta do that too. I like to take a can of tuna and mix in a tablespoon of (only) avocado oil mayo and a teaspoon of dijon mustard. I like to add diced celery, some ground dehydrated onion and garlic, Italian seasoning and a half teaspoon equivalent of liquid stevia plus a little salt. I'll eat that right out of the bowl I mixed it in. I don't eat that before bed, though-only when I'm hungry and I don't want to cook a meal. That gives me something like -50g- 40g of animal protein and enough fat to keep the insulin from spiking.
PS: I was called on the protein, so I checked the can. 36g protein in the tuna, drained, plus what's in the water, plus the egg in the mayo.
@@CarbageMan 50g protein from a can of tuna?
@@a.c.slater573 Forty-some from the tuna and a little more from the mayo.
@@CarbageMan there’s no protein in Mayo and a tin of tuna is about 22-24g
Of protein. Your bowl likely has half what you think, 25g of protein.
@@a.c.slater573 I just checked the can. Chicken of the Sea, chunk light tuna, premium, in water. 7oz, 2 servings, 18g protein per serving, drained. So that and the mayo is more like 40g protein, including the water, not 22-24g. My aim is over 35g per meal, so it works.
Greetings from Greece.
Thank you for sharing your knowledge, very informative ❤️
Why should God let you into Heaven?
Have you lied (even once in your entire life), looked with lust (sexual desire), dishonoured parents, stolen anything, had hatred towards someone, had premarital sex, adultery etc If you answered yes to any one of the above then you are a sinner like the rest of us.
So, I ask you again, why should God let a sinner into Heaven?
Sinners don’t go to heaven they go to hell, But we are blessed to have Jesus (God incarnate) die on the Cross and rise from the dead. If you Repent (forsake your sinful, unholy ways and live righteous instead) & Believe in Jesus as God, you will be seen as a Saint and welcomed into Heaven.
John 3:17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved
Every time Thomas talks about the dos and don’t on fasting I always wonder if his info applies to the simple 16 hour fast which seems perfectly normal to do every day.
I do think there's a little bit of ambiguity sometimes. IF and prolonged fasting are very different animals. The information in this video, though, definitely applies to both.
It is an eye-opener for me. I stick on a plateau, it doesn't matter what I'm doing, even I'm doing a walk, up to 5Km, after or before the breakfast daily. Doing low-carb, some days' carnivore for three weeks, no sign of change. Instead, experience urticaria. Have had this feeling sometimes after the workout, but never for days. 🙄
Love your channel!! Thank you so much for sharing all the wealth of knowledge. I'm feeling so much better and healthier.
Question: does a shot of juiced turmeric break a fast??
Calories break a fast.
Hi re intake of water during fasting.
I have been doing Ramadan fasts for nearly 50 yrs now and since the last 5-6 yrs intermittent fasts in non Ramadan days when I drink water during such fasting. Let me inform everyone that I feel more energised in Ramadan without water for nearly 16 hours a day than during other days of intermittent fasting when I drink water during those 16 hrs.
and people are finding it easier without water, it’s like drinking water wakes up the hunger monster
It's not necessary. Fasting in Ramadan is meant to weaken the body because its a worship which aims to waken up the soul. It's not meant to be for weight loss. It's to attain God wariness and other spiritual benefits.
Please improve your audio. It sounds like you have your green screen setup in a small room with hard walls hard floor and a hard the ceiling because there is a boxy Echo going on at all times.. There's also an odd background noise that sounds like a furnace or a fan running. I have noticed this in video after video of yours. The information is great but we could sure use some better quality audio.
New to intermitted fasting.
I like my fried eggs breakfast. So breaking the 16 hour fast with eggs... good, bad? Interested in peoples thoughts.
I often break my 18 hr intermittent fasts with a couple eggs on a bed of sauteed greens and vegetables with sprinkled nutritional yeast on top.
Eggs are perfect for breaking a fast. Glycemic index ist 0, so no Insulin spike
@@yvettemeier7940 Thank you, precisely the kind of info I was looking for. Never knew that, great news to hear.
From the NIH article he posted on sucralose:
“We cannot characterize the sucralose effect on the CPIR as robust based on our observations in this trial. It was observed in only a subset of study participants (i.e. responders) and was not reliably reproduced. Others have failed to document a CPIR to sucralose, though they tested only 8 individuals with a 0.083% w/v liquid stimulus [22]. We noted a greater proportion of responders and greater insulin response when the sucralose was present in a solid food form. It has been suggested that beverages are not effective stimuli for a CPIR [16] and that mastication is required to elicit a CPIR [16, 18]. However, a CPIR has been noted with cognitive, visual and/or olfactory stimuli [17, 25, 61, 62] as well as to beverages [21] even in a dose response manner [63]; indicating oral mechanical processing may augment a response, but it is not necessary. The higher reliability of the CPIR to exposure to energy-yielding foods [13] raises the question of whether activation of an alternative sweetener system (e.g., homomeric T1R3 [64] receptor) tuned to nutritive carbohydrate stimuli may be sufficient to drive or augment the CPIR.”
Also, “However, a limitation of the present study was the lack of non-sweet and non-taste controls. Without such controls, it is not possible to definitively isolate an effect of the sweetener. The study was conducted exclusively in individuals with overweight or obesity who were neither restrained eaters nor disordered eaters, but may have been insulin resistant.”
…so we have no idea how much just chewing unsweetened food would have impacted insulin
“Participants also consumed at least 100g of carbohydrate three days prior to testing to standardize carbohydrate metabolism and fasted for 8-10 hours before the visit.”
So basically none of them were in ketosis 🙄
“Further, one trial noted an incretin response to a cola beverage containing sucralose and acesulfame-potassium, but not sucralose alone in water “
That seems telling, right?
Great vid with important suggestions
I on OMAD/24-hour fast for a while and the biggest benefit is that my kneecaps no longer "creak" or make weird sounds when I'm walking or even just getting out of bed. Probably due to me losing 25 lbs, which is probably what reduced the strain on my kneecaps and that's great.
As it is recommended to do alternate-day fasting with OMAD, I wonder if I increase the eating window from say 1 hour to 3 hours (probably extra fruits and snacks after the main window) would be sufficient to prevent the body from getting "too used" to the fast?
Or do I specifically have to eat a whole 2nd meal at another time frame?
Where is it recommended to do ADF with OMAD? I've read several books on versions of ADF and never seen that. Not that I am going to do it. Did I miss this in the video?
Hey Thomas, loved this video,I m 59 been fasting (no breakfast ) since I was around 17,used to start eating again anywhere from midday,everyday a different time.However for over a year now mostly midday.In 2018 I had a severe work incident that was changed my life,suffereing severe PTSD, anxiety, crap sleep patterns.My body constantly trembles and over the last few yrs I m losing so much weight and muscle mass , I workout daily,plus walk a lot(always have but more since incident) .I know as we age our skin thins and we lose muscle mass and we get crepey skin.This video helped me as as my sleep and anxiety are still really bad and my weight and muscle mass is getting less,I m still told I have a great slim figure but I hate it when I bend over all my skin still hangs and gets stretch mark looking.Can you give me anymore advice to help? Chers Deb
Absolutely love your channel💯❤️🔥
Check out Dr. Boz. She just did a video on how losing weight with autophagy vs just losing weight without fasting/autophagy and effect on sagging skin. Basically how two women lost weight different ways and ended up with drastically different results. Good timing as it came out within a week I think.
Keep eating good protein everyday or bump it up some to help with the muscle mass and weight loss, hopefully that helps. For sleep make sure all light is out in the room and if you want take 5 mg of Melatonin an hour before bed to help with the sleeping.
@@BeefNEggs057 thank u for your help,I ll check it out ❤
@@1Mannco Thank u so much for your advice,I really appreciate it.
Cheers Deb
Very helpful Thomas Thank you 🙏
7:36 it’s sweetened with?
I’m fasting for detoxing more than fat loss. I’m a senior 70+ and wondering how often and how long you suggest for fasting
Can you do a short informative video about monkfruit.
Great tips. Thanks!
Regarding #7 Hydration : I drink black coffee (probably 12 kcups) during 16 to 18 hour fast and mayyybe a half a bottle of water because the black coffee helps with any hunger pains. Does drinking the black coffee count? I know I need to drink more water 💦 Appreciate the help. Somewhat of a newbie here. Thanks!
Black coffee doesn’t break a fast, but coffee is a diuretic and can dehydrate you quickly. I use an electrolyte powder mixed with water, and sip during a fast. I personally get really thirsty when I’m fasting, especially towards the end.
Can you do a video on eating Keto or healthy at a wedding or party? Its almost summer and its going to be hard to lose weight! Thanks!
Good video. Personally I find the easiest is to have a coffee and 30g whey protein for breakfast, then later eat low carb foods between midday and 7 pm. That means no sugar, rice, bread or pasta. Starches (potatoes etc.) are good for the microbiome.
Just finished a 48 hour fast. Yay! 🎯
I consumed bone broth to break fast, then 30 min later 6 ounces of lean chicken.
That was all I had for the evening.
Fasted another 16 hrs, then broth…waited 1 hr then 6 ounce of protein, then waited 3 hrs for a regular meal of high fats, protein, and low carbs.
Q. Is this the correct way to break it?
Does allulose accidentally break a fast by raising insulin, like sucralose, since they both taste like sugar?
I'd love to know more about a feast-famine plan. I've been ramping down to low-no calories during the week, with weekends being more for solid eating. It "feels" good, like almost an older-society eating cadence, but what do I know, lol
Hey Thomas is it okay to periodically go let's say from fasting 14 hours one week to 16 the next then 18 the week after until you get to like an alternate day fast where you're doing 24 every other day then reset and start back over at 14 and do it all over just a quick question.
So I have been fasting 16-18 hours per day 7 days a week for almost 2 years. I have definitely noticed diminished benefits for weight loss. So how many days a week do you recommend I do the fast?? Also I workout 5 days a week and walk about 30 min a day basically 7 days a week so I am quite active.
I'd recommend you do a refeed week of no fasting. Then go to a couple of weeks of 20:4, then back to 18:6.
I don’t know what to do lol. My body is pretty well adapted to 16/8 and for someone like me who’s a foodie/binge eater if I’m not careful, all this switching up might cause me to spiral. However I really need to lose about 50lbs of visceral unhealthy fat 😢 what I’ve been trying to do is 16/8 5 days, 36hr one day, and one “free for all” day where I eat throughout the day. I hope this helps me with my goals and doesn’t cause more damage 😢
I do a 48 hour fast starting every Sunday night. It's amazing and keeps the weight off, with a health dose of weekly discipline.
Are there different foods for different blood typed people for efficient fasting depending on blood type?
Why should God let you into Heaven?
Have you lied (even once in your entire life), looked with lust (sexual desire), dishonoured parents, stolen anything, had hatred towards someone, had premarital sex, adultery etc If you answered yes to any one of the above then you are a sinner like the rest of us.
So, I ask you again, why should God let a sinner into Heaven?
Sinners don’t go to heaven they go to hell, But we are blessed to have Jesus (God incarnate) die on the Cross and rise from the dead. If you Repent (forsake your sinful, unholy ways and live righteous instead) & Believe in Jesus as God, you will be seen as a Saint and welcomed into Heaven.
John 3:17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved
Good information. I like it
I would love to read more about how they conducted their artificial sweetener study. I know not all, but most people drink coffee in the morning and I know there’s the dawn phenomenon, so am just wondering how they accounted for that. I don’t need to know for myself….I use monk fruit and have been wearing a glucose monitor and know it doesn’t spike my insulin, but I’m just curious! Thanks for all the helpful info, not just in this video but in general…..I was diagnosed with diabetes last month and have been doing keto and intermittent fasting since then and am already off all but one of the medications they put me on.
Why should God let you into Heaven?
Have you lied (even once in your entire life), looked with lust (sexual desire), dishonoured parents, stolen anything, had hatred towards someone, had premarital sex, adultery etc If you answered yes to any one of the above then you are a sinner like the rest of us.
So, I ask you again, why should God let a sinner into Heaven?
Sinners don’t go to heaven they go to hell, But we are blessed to have Jesus (God incarnate) die on the Cross and rise from the dead. If you Repent (forsake your sinful, unholy ways and live righteous instead) & Believe in Jesus as God, you will be seen as a Saint and welcomed into Heaven.
John 3:17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved
What about 30days fasting from sunrise to sunset, as a muslim we have a fasting month called ramadhan no food no liquids we only allowed to eat before sunrise and after sunset, it’s coming soon and i want to know how should i workout during this month ?
where does monk fruit fall in comparison to sucrose's and splenda's insulin spike? I've substituted monk fruit for over 2 years in my coffee and oatmeal
I was also wondering as I know Splenda does have sugar in it as a carrier of the Sucrolose, less than a gram so they don't have to put it on the label, I take Sucrolose drops which is pure. I wonder if that would be no bump in the blood glucose, I will have to try using both and seeing what happens!
Why should God let you into Heaven?
Have you lied (even once in your entire life), looked with lust (sexual desire), dishonoured parents, stolen anything, had hatred towards someone, had premarital sex, adultery etc If you answered yes to any one of the above then you are a sinner like the rest of us.
So, I ask you again, why should God let a sinner into Heaven?
Sinners don’t go to heaven they go to hell, But we are blessed to have Jesus (God incarnate) die on the Cross and rise from the dead. If you Repent (forsake your sinful, unholy ways and live righteous instead) & Believe in Jesus as God, you will be seen as a Saint and welcomed into Heaven.
John 3:17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved
you've promoted both dry and water fasting, so which one do you really think is better, because I can't tell
ive been doing intermitten small fasts for 2 months, well this past week i decided to do my first 24 hr fast biggest mistake . i was so fatigued, my body was having very painful spasms in my neck and arms and legs.. i wss weak. so yesterday i got me a bowl of bean soup with beef brisket and within 2 hrs my fatigue disappeared..this morning i feel great.. wont fast again
How does a cephalic insulin response work with someone with Type 1 Diabetes where they don't make insulin?
Hi, Thomas. Can you help me understand why when I take Stevia on my coffee and drink Coke Zero( which contains aspartame?), my sugar reading drops as much as 6 points. Repeated the tests on a different day, same result. I thought perhaps the meter is defective, but when I eat regular meals, my sugar level is raised, predictably. Was looking for references, but couldn't find one. Thank you.
Your glucose drops because of the cephalic response Thomas was talking about. The sweet taste tells your brain to release insulin, thus lowering your blood glucose. Happens to me too, so I avoid sweeteners (yes, even Stevia) like the plague. I do think sucralose is the worst offender for me, but all basically do the same thing.
@@sandipeiffer4973 Thank you.
Serious question here. I'm not a huge fan of coffee and need a good energy boost that won't break fast. Is there any drinks you can recommend? I'll have a bang sometimes, but it has sucrulose
caffeine pills.
Matcha Tea!
It's also got a lot of other crap in it! For the best result, you could try unsweetened electrolytes with creatine monohydrate and taurine, which don't break a fast, but stimulate fat burning and autophagy.
I’ve followed this channel for awhile. This is the first time I’m hearing about pork rinds as a healthy fat. Can I get more info?
I had been doing ketovore to carnivore fasting for 20 hours for months. I tried OMAD. Today, on day 4, I got up with a full headache that turned into an eye dropping full-on migraine. Eating a big bite of chicken didn't do it. I ended up taking 3 acetaminophen caffeine and aspirin pills for migraines and it took the edge off. I guess I'll try it again but, if I feel that dull ache coming, I'll immediately eat some protein. That headache was murder!
Check electrolytes ...sounds like it was too low
I have been doing a 18-20 hr fast everyday for months. Just watched this video, so don’t do that right? How many days per week should I do a long fast? Thanks for all the great info
Great information ❤❤❤
I've been leading a water fasting lifestyle for quite a while, I water fast for 5-7 days and eat for 3-4 days and rinse and repeat. Is that counterproductive?
I break my fast 36 hour with bone broth from kettle and fire the coconut curry I’ve had a ear infection that won’t heal so it helps so much to fast plus gut health from antibiotics use. I’ve had eight ear surgeries in my life ! I was 1 pound at birth
Fasting is solid for healing, and bone broth is a perfect way to break a fast. I also top off the electrolytes at the same time.
I'm on my 7th day of a long term fast but to keep going I have had to start chewing gum. My gum has 1g of carbs and 1g of alcohol sugar and I chew it a couple of times a day. Am I destroying my fast?
So how long should a person fast ...of any sort !? ...a few months then break and then go back? I hit a plateau after 5 months.
Thomas, I know you talk about working out before breaking fast…Are there any pre-workouts that would be acceptable to take that would keep you in a fasted state?
I am not ashamed of the gospel for it is the power of God for salvation to everyone who believes Romans 1: 16
I’ve been fasting 20/4 for 5 months. And lost 10 lbs at first and have stayed there for the last 3 months. I don’t drink much water as my fasts are dry fasts. I wonder if I hydrate more I could lose more than I have.
Do I get weight loss benefits from 16 hour fasts, I find it hard to do 18 to 20 hours it does not fit into my lifestyle
yep. 12 hrs or longer is beneficial. try not to overthink things or stress out over "optimizing maximum performance" or ideal parameters.
Yes.
Does sucralose have the same negative impact in a type 1 diabetic? I’m wondering because if the cephalic phase isn’t able to trigger an insulin response (I’m on an insulin pump), I’m wondering what the other negative repercussions might be
If you're not producing insulin, I don't see how it could. Of course, if you fast, you won't need the insulin pump either. I'm not a physician. You should consult yours. Hopefully, s/he's fasting friendly.
Very helpful!🤩
I'm doing the etrf on my second day of it doing 16/8 protocol cause I'm working 12 hour shifts start work at 2 am and get off work at 2pm start my feeding window at 8am til 4pm I usually do omad 3 times a week and eat 2 meals the rest of the week ,since I watched your video on etrf I was intrigued by it so I'll try it.
😊
Thank you so much!
Do herb supplements (Ike ashwaganda) break the fasting?
Yes, definitely, ashwaghanda has carbs.
I did OMAD for months to loose 100#, that made me 2 MAD to refeed protein & gain 20#. So, now I'm going NOMAD to get back on track.
I'm planning on a 24 hour fast tomorrow and was wondering whether or not I should workout or just take it easy, good to know working out is the way to go! 💪
Do a HIIT workout, it will help burn more fat
if you choose a workout be sure to take some electrolytes water with you…you might want to take it easy first time working out. next time you’ll know better your limits. i’ve had times doing a mere 24 hrs fast & having a pretty intense workout at gym i.e. , stairclimber 30 min, wts 1 hr, 30 min yoga, (my normal usual routine if not fasting) forgot my electrolytes water & nearly passed out after my shower. yikes had to lie down on a bench in locker room till it passed. experience has shown me in my past, gotta take the electrolytes water if i work out while fasting. 😊
@@janwilsonflynn3103 Great advice, thanks!
To boost my strength to exercise as if not on IF, 1/2 cup coffee in A.M. before gym does so. Without the coffee I am weaker and I can barely do my regular reps, I feel much stronger with coffee, strength as if I’m eating. The coffee magically boosts my strength. I add a pinch of L-Theanine to coffee and stir in mellows jitters I normally get from coffee, but still have the strength and focus coffee gives-but mellowed. If you exercise in evening, you may want to also get some GABA and Taurine for sleep. FYI, the mellow tasting coffees, i.e., Blonde (Starbucks) are highest in caffeine. The longer the roast as in dark roast with chocolate notes, the lighter the caffeine. Wishing you well.
I think walking and some strength stuff, like pilates and yoga is good enough, no need to go crazy.
So, with #2, are you suggesting fasting every other day? How about fasting for 4 days randomly throughout the week? I would imagine the randomness would also contribute to that shock effect you speak of.
Two weeks into 20:2 fast, hunger hasn't been an issue yet but the one issue I do get is 'jelly legs'. When I'm at the gym lifting is fine in my upper body but my legs just feels like there's no strength in them at all. I'm not just talking about during leg days, it affects me even if I'm doing something like shoulder press, I find I have less power pushing downwards with my feet to keep my core engaged.
I've also had this in previous fasts over the years on 12 hour and 18:6 fasts - my legs just don't have that power they had. It's infuriating!
Great video
Can I have matcha tea with oat milk from Trader Joe’s the one that has 2 ingredients (water and oat)
Will the oat milk take me out of Autophagy? Will I still be considered fasting?