Easy Guide To Intermittent Fasting | Intermittent Fasting Weight Loss | Jason Fung
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- Опубліковано 14 тра 2024
- Easy Guide To Intermittent Fasting | Intermittent Fasting Weight Loss | Jason Fung
💪we explore the benefits, methods, and tips for successful fasting. Whether you're looking to lose weight, improve your metabolism, or boost your overall health, intermittent fasting could be the key you've been searching for.
In this video, we break down the science behind intermittent fasting and explain popular methods. We'll also share practical advice on how to stay motivated, what to eat during your eating window, and common mistakes to avoid.
Discover how intermittent fasting can fit seamlessly into your lifestyle and help you achieve your health and fitness goals. Don't miss out on this easy guide to intermittent fasting that's perfect for beginners and those looking to enhance their fasting experience.
👍 If you found this video helpful, please give it a thumbs up and consider subscribing for more informative content on health and wellness. Share your intermittent fasting journey with us in the comments below!
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▶️ Timestamps / Chapters
0:00 intro
0:15 what is fasting ?
1:43 Voluntary and Compulsory Fasting
2:15 How to fast ? What are the items you can have or not have while fasting ?
3:04 Why fast? And point number one (Creates Structure)
4:03 Point (Builds Consistency)
4:50 Point (Countrols Eating)
5:30 Point (Traditional Eating Pattern)
7:10 Tips to get started for fasting
8:54 Things to not do while fasting
9:37 The good things about fasting
9:50 What to expect when fasting
10:27 Fasting mistakes (Number 1) - Triggers
10:46 (Number 2) - Doing It Alone
10:58 (Number 3) - Avoid Overeating
11:44 Outro
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📌 UA-cam Medical Lectures (for specialist physicians):
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#EasyGuideToIntermittentFasting #IntermittentFastingWeightLoss #IntermittentFasting #DiscoverFastingWonders #TheBenefitsOfFasting #FastingWeightLoss #intermittentFastingMealPlan #BenefitsOfFastingForTheBody #JasonFung - Навчання та стиль
![Fasting Doesn’t Work [Without These 4 Things]](/img/n.gif)
Check out the top 5 myths of intermittent fasting - ua-cam.com/video/MLxwtwYPkHU/v-deo.html
@drjasonfung. How long should a person with type 2 fast for?
Thoughts on Probiotics during extended fasts? 7-30 day intervals
Hi Dr. What about chewing gum?
Thank you! I've been fasting 16hours everyday for the last years and it has helped greatly with my PCOS, hypothyroidism & hyperinsulinism (have all my labs from the last 3 years, if it could be useful data I would love to share them, just let me know an email where I can send them) and today is the first time I have fasted for 40hours..Im starting to cook as I watch this video cause Im feeling hungry. And I will keep trying to get to the 3 days mark. Thank you!
I had a diet with 6 meals a day with small healthy amounts of food. It made me lose 15kg. Because my metabolism didn't work appropriate. Now i gained 4kg and want to try intermittent fasting, but i'm scared that my metabolism shuts down again. What should i do?
Two years ago I had really become desperate to gain control of my poor eating habits after 40 years of yo-yo dieting. I was at my heaviest and so unhappy. I prayed to Jesus for help…next day up popped Dr. Fung on my video feed, an answer to prayer. I started with 16/8, then easily progressed to OMAD. I lost 60 pounds in 6 months; along the way my body was telling me “this is the way”.
Now, two years in and counting, my weight has stabilized and I’m finally living a normal healthy life, free of food controlling me. I am forever grateful to Jesus my Savior and to the remarkable Dr. Fung.
This is awesome 👏 thanks your comment helps me and hopefully many many more
How much did you lose?
❤❤same, prayed asking God for strength and wisdom and here I am
Awesome!❤
I’m just going through the same process and I’m giving God all the Glory and Dr Fung
I was crying over this morning and it made me so mad at my self I prayed and believed in myself and in Jesus Christ every day I pray and thank God holding
my hand . I will never forget or stop what God has and still doing for me Amazing Father I service amen
Have you ever noticed when you go to bed hungry you wake up feeling fine, but go to bed after eating a giant meal and you wake up starving? 😊
Yes indeed
You are so right!
I find that I can't sleep well after eating right before bedtime.
Exactly.i do feel the same
YES, EVERY TIME.
When I'm hungry...I keep thinking "Burn that stupid fat block at my tummy". Thank you Doc for consistently remind us of how to fast properly.
Holy crap! It actually works! 😀😀! I started 3 weeks ago, fasting 16 hours a day and went from 202lbs to 189lbs!! Going to keep going !
Hello! What were /are you eating during your meal periods? Thank you
When I explain this to friends, family and patients it's kind of easy. If you are hungry you are losing weight, if you are full you are gaining weight. Hunger is your friend and a natural part of the human condition.
Its a nice explanation but not necessarily true. I eat a ketogenic diet so often don't get hungry even if I don't eat for quite a long time because I'm fat adapted and used to running on ketones. Hunger has been demonised over many years so the prospect of hunger is what puts a lot of folks off trying
I love this analogy 🥰
100 %
Because of Dr. Fung and the facts he provides..I went from 190-142…I am no longer on statins, blood pressure meds and I just weaned off my meds for depression..I feel great.
That's awesome!@! 🎉🎉🎉
Good for you! 🙌 those drugs are horrible for you.
Doctors just made things worse. They got a feee holiday from the drug company though😢
Congrats! 🎉
Congratulations 🎉 🌻 I am working the willpower to stop snacking at work.
I bumped into Dr.Jason Fung today in one of the Asian restaurants. He is extremely friendly and humble!!! He even came over to my table and allow my family taking a picture of him and me!!!! ❤❤
So, he was cheating!!!😂
@@time2heal no?! He can have keto friendly lunch 🥗
Cool !
@@time2heal
The key word is INTERMITTENT
Toronto, right?
I lost 72 pounds in 73 days just by intermittent fasting and light exercise. Thank you Dr. Fung ❤
How heavy were you to start with? Losing that much that quickly makes me wonder.
@@Katz1950 - 265
👏🏼👍🏼🔥
👏🏼👍🏼🔥
What was your fasting windows?
2 weeks ago I was 520lbs. Size 72 pants. Had to have everything delivered because I couldn’t walk more than 5 minutes without my back seizing up.. 2 weeks later I’m already down 40lbs. All due to Carnivore eating and fasting.
Any mainstream doctor who calls fasting and carnivore lifestyle a ‘fad’ or ‘conspiracy’ is lieing to you! Keep up the great content Dr Fung. You are changing peoples lives, and I won’t stop til I get all the way to a healthy weight again!
🔥
I subbed to you cos I like your attitude. Hope your channel gets big 🔥
Awesome!!!
That's amazing!
@@oaabao
When did he say it was all fat?
I’m so used to alternate day fasting now that I can live my life without a craving. I cook for my family without a desire to taste and eat myself, I can grocery shop and be around others while they eat without being triggered. Once you get to this level nothing can break you.
Yes I agree ...when u don't really care whether u eat or not
In any situation.....then fasting is easy
How long does getting to this point take?
That so true
I fast on a 20:4 window , and when my 4 hour eating window I open I eat 1 apple about 6 spears of pineapple and 1 cup of steel cut oats. Is this okay ?
That's wonderful! Congrats. The same here. Intermittent fasting became my lifestyle. 🌹❤️
0:17: 🕒 Fasting is a normal part of the day where you don't eat, allowing your body to use stored calories for energy.
2:47: 🕒 Fasting can include drinking fluids like water, herbal teas, or coffee without sweeteners or cream, as they have no calories and won't break your fast.
4:50: 🍽 Intermittent fasting is an easy and effective way to control eating habits and promote weight loss.
7:20: 🕒 When starting a new fasting period, hunger is normal but will eventually go away as the body feeds on stored calories.
9:42: ! When starting a fast, it is important to expect and address potential issues such as headaches, dizziness, dehydration, constipation, diarrhea, changes in blood glucose and energy levels, insomnia, triggers, and the importance of having support.
Recap by Tammy AI
😮😮😮😮😮
"If you build habits, you don't need willpower." ❤️ it
Yeah you do, if you have ADHD. Although some habits do work over time.
I was told 4 months ago that I needed to increase my diabetes meds because my A1C was 8 and my fasting glucose was 8.75. I already eat very healthy and exercise regularly but I begged him to let me try IF for 3 months. My A1C is now 6.6 and my fasting glucose was 4.9. I’m really thrilled that I could take some control of my own health. I lost 20 lbs but that’s not the important number to me.
That is so awesome!!!🎉
Well done!
Yay!!
Hi i am diabetic for 25 yrs i am trying intermittent fasting but i am facing low sugar issue in midnight and high morning sugar and disturbed sleep how to handle this pls guide and share yr experience
This is fabulous. Congratulations. Thank you for the encouragement.
Something you said got my attention. You said you "begged" your doctor. I know this is just an expression, but so many people have this idea that the doctors are the boss. We have to remember they work for us. We also need to remember that they are selling products that we don't necessarily have to buy.
Dr. Fung, you don't know how much I love you ❤. I started intermittent fasting last year and it became my life style. I feel great, healthy and good about myself. I had eczema in one area of my body all my life and is gone now. I had some other skin itching that I have seen 5 different dermatologists, 2 allergists and all kinds of tests, creams, anti-allergic medicine….. For 2 years but none of them worked. After fasting for 17-20 hours for a few weeks my skin issues are gone. I usually don't write much comment but I thought this might help some people. ❤❤❤
Oh, I forgot to say I was diabetic type 2 and was taking Metformin. I stopped taking it after 2 weeks of fasting. Don't need it no more.
Thank you for sharing and congratulations!🎉
I am so happy for you and many ❤❤❤
Congratulations!! What is the type of your diet?Is it Low carb and high fat?
Congratulations and it's boost my confidence to start it
@@mithidas4295 yes, I usually don't eat many carbs anyway. I eat a lot of vegetables , much less fruits than before, using only avocado oil, coconut oil and olive oil. I try not to eat between 16 to 20 hours. At the beginning sounds very hard bcz of our bad habits that we eat all the time but gradually you use to it and finally you love it. Because of results you see. Good luck
After integrating fasting into my lifestyle, I realized something: Are we eating because we need to or are we eating because we want to; or is it neither and we're eating due to habit because it's part of a routine that we're used to (breakfast, lunch, dinner).
After that epiphany, I decided that if I'm not hungry come meal time, I skip that meal until the next meal time. If my body craves nutrients, it will let me know by making me hungry.
Eat when you're hungry, and don't eat when you're not hungry. Simple as that.
I think people eat when they’re bored and/or actually thirsty also.
Dr Fung is a true hero for those trying to lose weight but who have always struggled. I’m 13 kgs down. This stuff works and it’s free. 🇦🇺
Exactly I lost 10 kgs with not much effort
Well it's easy in NZ with the food prices. Fckn ripoff
@@DeezNutz-ce5se Australia 🇦🇺
@@sallyrichardson6078 oh true I missed the one star lol
I lost 50 lbs after reading Dr. Fung’s “Obesity Code”. I have maintained this weight loss for 2 years. I am 73 and started yo-yo dieting when I was 19. Thank you Dr. Fung! I wish I had learned about IF decades ago!
Hey Dr Fung I'm from Cape Town South Africa a type 2 diabetic, and watching your channel I learned about intermittent fasting. Well since then about a year now I've lost 23kgs from 131kgs to 108 kgs. Thanks for knowledge I have gained.
Well done to you for your hard work!
hi, well done!!! I was born in cape town but living in Austria due to marriage!
a question? were you on diabetic medicine and if yes. did you take it during interval fasting
I started a fasting diet 4 weeks ago. I've been doing a 36 hour fast from Sunday night to Tuesday morning and 16:8 Tuesday to Saturday. I started this because my A1C was tested 3 months ago and was 8.4 and just trying to control carbs wasn't being tremendously successful, my blood sugars were all over the place. Fasting has lowered my blood sugars and I just had my A1C tested and it's now down to 6.0. I've lost some weight but not as much as I'd hoped, but to drop my A1C by 2.4 points in such a short period of time is reason enough to continue.
Congratulations!! Were you on anti- diabetic medications? Did you experienced hypoglycemic symptoms during fasting? How did you managed such distress if happened?
How many meals u eat a day? What r ur hours of eating?
that's actually pretty impressive. A1c levels typically take a few months to lower.
@@mithidas4295 Yes, I'm on metphormin, jenuvia, and glipizide. I don't take anything until I'm ready to eat so hypoglycemia really wasn't an issue. I do include some carbs when I do eat which levels out the glipizide.
After this post I did have hypglycemia twice, one where I was traveling and eating junk, it came on late at night so I just went to bed. The other time I'd eaten no carbs and ate some fruit gummies which I keep around for that purpose.
@@amyyong6250 2, noon to 8. Few to no carbs M-F, I'll have carbs on the weekend.
"Ride the hunger wave."
Absolutely, I've been riding ghrelin waves thanks to you for years. Uncomfortable/"hard" at first, but the more you ride, the easier and more doable it gets.
Thanks, Dr. Fung!
I hope that is the case, I have given up IF due to feeling so darn hungry.
@@Dreblueskies It takes time and practice. Most importantly extend your fasting times GRADUALLY, eat well (healthy and enough) when you do eat, and be kind to yourself.
@@AzaleaBee Thank you for the encouragement. I think both of those points I really needed. ☺️
Me too. "Ride the hunger wave', it is so easy.
@@flarica64 Well, it isn't always easy, but it generally gets easier with practice.
Personally, the most difficult part is cooking for the rest of the family. I easily fast during working time at the office. The weekend is more complicated. Recently i didcovered the alternate day fasting, which unblocked my menopausal metabolism for good. Fasting is a miracle. The body reacts so well to it!
Did you prepare for ADF and how?
I'm down 16.7 pounds in the last 17 days of alternate-day fasting and reducing my carbs. This stuff works!!
Did you prepare for ADF or just jumped in?
@nyreekrikorian I was doing fasting of various lengths for a bit, but with ADF, I kinda just jumped right in
ADF?
@@charlotterusson2885 alternate day fasting
@@charlotterusson2885 alternate day fasting
Clean fasting is key. Cream in the coffee, flavored zero calorie drinks spiked my hunger and made fasting hard. Switching to just black coffee and water made it easy. Fasting also feels amazing. I've never enjoyed my food more. I'm 5'5" 121 lbs after being 130 lbs for 20 years. Habits beat willpower. Thank you Dr Fung.
Thanks Jason lost and kept off 54 lbs for 1 year now. The first 2 weeks were hard now it is just a way of life now.
How did you get through the first 2 weeks? I really struggle when I feel hungry.
@@niveajones6400Me too! I feel like I am hungry every waking hour ☹️
@@niveajones6400
Find activities when you feel hungry. Drink a large glass of water. Take a good look at yourself...naked ...in the mirror and realize you are worth😊 having better health and trimness
@@niveajones6400 I’m at the beginning stage and lost 9 lbs but I had to up my protein. If I don’t get enough protein I’m so hungry. Drink lots of water when in the fasting phase.
My stomach was rumbling those first two weeks too 😂😂😂😂 i was ready to give up but now here we are week 8 doing 18:6 and my body has adjusted
I don't need any more convincing that fasting is the answer, but I still play the videos while I read through the success stories in the comments. I personally like to do 24-48 hr fast, just because I find it easier when I don't have to think about food at all
I have PCOS and thanks to u Dr I lost 3 and a half stone, thank u so much ❤
Thankful heart❤... Dr Jason thanks for saving my life.. dx T2 6 yrs ago with stage 2 CKD and retinopathy... All reversed doing keto and IF.. no medication I'm 70...
Lost 23kg so far, doing IF more less for 5 months OMAD and trying 48-72 prolonged fasting, never been this awesome
I lost 40 pounds in less than 2 months with walking every morning (while fasted ) and implementing a strict 20-4 eating schedule or OMAD on select days. When I break my fast, I break it with a salad or healthy foods. I also eliminated rice, pasta, bread etc. This works because your mindset is forever changed, you look at eating and what you put into your body differently.
Congratulations, I trust your journey is continuing and you're doing well.....all the best.
I found Doctor Fong about 2 weeks ago... and I did 16/8 just with the food I normally eat (minus sweets) and in the 1st 11 days,
I lost 10 lbs..my sister still doesn't believe me...lol
Thank You so much!!!!
I now know the remaining 20lbs doable!
How long it tks to loose
@@mzeekhan4899 when I do it correctly an average of about 5 lb a week
"if you have the habit, you don't need to have willpower". Very powerful and true!! Dr Jason Fung is a God send. I listen to him since 2018 and it definitely changed my life! Love you Doctor, you are saving lives! ❤
Thanks Dr. FUng! Your so supportive & informational that's clear & easy to follow
Watched him on Diary of a CEO, OMG. So amazing. I've been doing it on and off, I just started back. Thank you soooo much.
From 215lbs down to 190lps so far. Thank you Dr.!
Exactly!! Our bodies need a break from food! I wish I could get my husband to learn this because he thinks he might die if he misses a meal. After 24 hours I don't really even feel that hungry and I feel SO much better after a fast. (The longest I've done is 39 hours but daily i try to maintain the 14-10 fast.) Thanks for the info Dr. Fung.
Dr Jason Fung. It's always a pleasure to watch your videos. You helped me so much in 2021-2022, I did the intermediate fasting for six months and I lost 19 kilos. My health and energy got better and better. At the end of 2022, I had depression and I found comfort in food, sugar and heavy carbs😞. I gained all the weight back and my health collapsed again. I am tired of this fat around my belly, also menopause. There are days I feel strong to start to do fasting again but there are days that I feel down 😞. I went to my GP here in London but it seems they don't care 😡. Today, I am watching your video again and looking for strength to lose weight 🙏.
I hope things work out for you. Dr. Fung does mention doing IF with a partner. Maybe you can find someone. Good luck.
Sending healing vibes and positive energy to you! ❤❤ you can do this!
Fight that urge 👍🏼 it gets easier as time goes 20 hours is nothing now plus don’t overeat because you haven’t eaten 🙏🏼
Thanks Doctor ❤ keep coming we missed you.
Dr Fung, as always, your advice is greatly appreciated.
I like the way you calmly explain everything. Thank you 😊
These videos are very helpful as inspiration to persevere. Thank you!
I just want to thank you because you’ve changed my life reversing my prediabetic .. I’ve been watching you for 4 years and never had the chance to thank you . I watch your videos over and over and I never get tired listening and watching you . Again thank you so much and happy holidays 💕😘😘🙏🙏🙏🙏🙏🙏
I too prayed to Jesus for help & then I came across Dr. Jason Fung! Thank you Holy Spirit for leading me to this remarkable man😊
Thank you so much Dr Fung. Read your books. Loved them. Love your simple advice. Easy easy. I fast three consecutive days and eat keto for four days. Love it. 😊
This guy was born for this. Especially for UA-cam. Hes great to listen to.
Thank you so much, you explained this perfectly!
I listened to your audio book about obesity and found it so interesting. You explain things so well. Thank you for all you do. God bless you.
Thank you, Dr. Fung. You’re one in a million. Appreciate your support and advice as we navigate the road to good health.
hello there Dr, thank you for all you do!
Your explanations are so clear and supporting. A big THANK YOU ❤
Thanks for your guidance doc.
Down almost 70 pounds following your program and educational guidance on intermittent fasting.
☕️👍🔥
Thanks Dr. Fung! In my early 40s and was diagnosed with pre-diabetes Type II, I don't want to deal with all the issues my parents and grandparents have dealt with. Thanks for sharing these videos!
Thanks. Remember that type 2 diabetes is a dietary disease and only fixing the diet will affect it. Best of luck to you!
Amazing stuff again, clear, concise and easy to implement. Importantly, it works.
Always informative, look forward to your videos.
For me the most important thing was understanding that the hunger would pass and I learned that from Dr. Fung. Now it’s easy to “ride the wave.” Much appreciated!
I appreciate this video. I needed the reminders and I respect your no nonsense and very direct way of communicating. Thank you.
Yes,you have assisted many people all over the world. I started watching this man about 2 years now I have become a doctor for my own body.
Dr Jason. Thank you so much. With your help and the help other Dr.s on here I am no longer diabetic lost weight and started fasting 36 hours and more. God bless you.
just finished week 19 of ADF ( alternate day fasting.) I m feeling better and better judging my loss by clothes and photo's, have to stay away from the scale it's to much drama I have several more months to go to reach my goal. Fasting is the only way I can lose the weight. Thanks Dr Fung
That's great!
I literally can’t remember the last time I was hungry. I eat just to eat. Yes I am overweight by 60lbs or so. It’s time to turn on that switch and start fasting.
Such a brilliant speaker. Thank you
His advice helped me and my family from a variety of health issues. Love his advice!
Been following you since 2017. You give great advice 💪
August 17 2023:: Consistency builds on habits! How brilliant is that statement. I have stumbled on your channel a few weeks now and the amount of common sense that you have presented truly is effective for me. Ride the hunger wave and to hear that it goes away by being busy.. What an incredible ans sound information you continue to present. Thank you Dr Fung
Thks Dr for this great information bless you🙌❤️
Thank you, Dr. Fung.
Yes, consistency is the key. Thank you Dr Fung, you always present truth in an understandable way. And clean fasting consistently will eliminate the overeating issue b/c you fill up faster, can't eat as much. God bless!
I lost over 100 lbs through fasting, but more importantly regained my health very quickly, before I even lost significant weight! Some benefits of doing occasional extended fasting: High blood pressure is lowered to normal levels very quickly while fasting.
Fasting restores NAD+ to healthy levels.
Vitamin D plasma levels are increased as fasting improves metabolic health, and vitamin D in turn increases autophagy.
Fasting stimulates phagocytosis, the ingestion of bacteria, plaques and viruses by the immune system. It will also remove any 'foreign material' like spikes that are not supposed to be there. Whether natural or unnatural in origin..
Fibrosis/scarring is reversed over time.
Fasting increases nitric oxide release.
Telomeres are lengthened and fasting also increases anti-aging Yamanaka factors.
Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body.
Fasts from 36-96 h increase metabolic rate due to norepinephrine release!
After 72 hours or more fasted, your body recycles up to 1/3 of all immune bodies, rejuvenating your entire immune system. This helps prevent the onset of new autoimmune conditions, which develop through a leaky gut and damaged immune system.
Fasting can help with MS, Depression, BPD, Autism and seizures.
Thymus is regenerated, which suppresses aging and renews the immune system. The thymus also plays a vital role in fighting cancer.
Blood sugar and insulin are lowered when fasting, allowing white blood cells to move more freely throughout the body and do their job.
Weight loss from daily caloric restriction has 1/4 to 1/3 of the weight lost as lean tissue while many studies show fat loss from 36 h fasts without losing any lean tissue!
The obese will lose extra tissue like loose skin while fasting, but the skinny or frail will have increased growth hormone release than the obese, which helps to make more lean tissue and reduce frailness.
The hunger hormone ghrelin also lowers with extended fasting and rises from dieting.
When you move out of MTOR your body shuts down the building blocks of the cell required for viruses to replicate.
What breaks a fast? Anything with protein or carbohydrates in it will break a fast. Most teas and herbs are OK. Most supplements and meds will either break ketosis directly or contain a filler that will. Many meds are dangerous to take while fasting.
Does fasting lower testosterone? No, it raises it when the fast is broken by increasing lutenizing hormone. Fasting also increases insulin sensitivity, which helps with muscle building.
Fasts of 36-96 will not affect short term female fertility or affect menstrual cycle. They also may increase long term fertility, especially in women with PCOS.
Fasting reduces pain and anxiety by stimulating the endocannabinoid system in a similar way to CBD oil.
Fasting very quickly reduces leptin resistance, which impairs immune function. One day of fasting can cut your leptin levels in half and gets your immune system working properly again!
Stomach acid is reduced over time while fasting and can allow for the healing of treatment resistant ulcers. Some patients may need continued acid reduction medication while fasting.
Does the body preferentially prefer glucose as a fuel? No. Except for brief periods of very intense exercise, your body mainly burns fats in the form of free fatty acids. Your brain also prefers to burn ketones at a rate of around 2.5 to 1 when they are available in equal quantity to glucose.
Fasting stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle foreign matter such as viruses and kill cancerous and senescent cells
It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency. Increased mitochondrial function also has the added benefit of increasing your metabolism, fighting infection and cancer prevention!
Fasting releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth. This can help a great deal with diseases like MS, peripheral neuropathy and Alzheimers.
When not in ketosis, the brain can only burn carbohydrate, which produces a great deal of damaging ROS the brain has to deal with.
Fasting also increases telomere length, negating some of the effects of aging at a cellular level.
When you fast, this stimulates apoptosis in senescent or genetically damaged cells, destroying them. Senescent cells are responsible for many of the effects of aging and are a root cause of the development of cancer.
A fasting mimicking diet for 3-5 days in a row also provides many of the same benefits as water fasting. FMD usually has 200-800 calories, under 18 g of protein and extremely low carbs.
Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia.
Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. If you experience extreme symptoms of some kind, especially dizziness or tremors, then simply break the fast and seek advice.
Resources:
www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6141719/
www.ncbi.nlm.nih.gov/pmc/articles/PMC7607739/
www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
pubmed.ncbi.nlm.nih.gov/23408502/
www.amjmedsci.org/article/S0002-9629%2815%2900027-0/fulltext
europepmc.org/article/MED/22402737?javascript_support=no
onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2005.02288.x
www.nejm.org/doi/full/10.1056/NEJMoa012908
www.collective-evolution.com/2017/05/16/study-shows-how-fasting-for-3-days-can-regenerate-your-entire-immune-system/
www.arcjournals.org/pdfs/ijrsb/v3-i11/7.pdf
n.neurology.org/content/88/16_Supplement/P3.090
pubmed.ncbi.nlm.nih.gov/31890243/
pubmed.ncbi.nlm.nih.gov/15522942/
faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.819.10
www.biorxiv.org/node/93305.full
www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6526871/
www.cell.com/cell-metabolism/abstract/S1550-4131(15)00224-7
repository.upenn.edu/cgi/viewcontent.cgi?article=1537&context=edissertations
www.ncbi.nlm.nih.gov/pmc/articles/PMC1779438/
pubmed.ncbi.nlm.nih.gov/2518860/
pubmed.ncbi.nlm.nih.gov/29727683/
www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits
medicalxpress.com/news/2022-10-treatment-pulmonary-fibrosis-focus-telomeres.html
www.ncbi.nlm.nih.gov/pubmed/10859646
pubmed.ncbi.nlm.nih.gov/25909219/
www.cell.com/molecular-cell/fulltext/S1097-2765(18)30605-1?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1097276518306051%3Fshowall%3Dtrue
pubmed.ncbi.nlm.nih.gov/28235195/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/
pubmed.ncbi.nlm.nih.gov/7714088/
www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart
www.ncbi.nlm.nih.gov/pubmed/25686106
pubmed.ncbi.nlm.nih.gov/21410865/
www.ncbi.nlm.nih.gov/gene/25712
pubmed.ncbi.nlm.nih.gov/23707514/
www.ncbi.nlm.nih.gov/pubmed/24905167
pubmed.ncbi.nlm.nih.gov/31877297/
www.ncbi.nlm.nih.gov/pmc/articles/PMC7093158/
clinical.diabetesjournals.org/content/36/3/217
pubmed.ncbi.nlm.nih.gov/20921964/
www.sciencedirect.com/science/article/pii/S0005272806000223
pubmed.ncbi.nlm.nih.gov/6859089/
www.ncbi.nlm.nih.gov/pmc/articles/PMC8470960/
www.clinicaltrials.gov/ct2/show/NCT04375657
www.cell.com/cell/fulltext/S0092-8674(19)30849-9
pubmed.ncbi.nlm.nih.gov/27569118/
www.ncbi.nlm.nih.gov/pubmed/10232622
academic.oup.com/ajcn/article/81/1/69/4607679
www.sciencedirect.com/science/article/pii/S1931312809002832
www.ncbi.nlm.nih.gov/pmc/articles/PMC1413655/
www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
www.ncbi.nlm.nih.gov/pubmed/23876457
www.ncbi.nlm.nih.gov/pmc/articles/PMC6407435/
www.nejm.org/doi/full/10.1056/NEJMc2001176
pubmed.ncbi.nlm.nih.gov/20102774/
This list compiled over years of research by the user known as Pottenger's Human on youtube but feel free to copy and paste this anywhere you like, no accreditation needed!
My channel will always contain an updated version of this list of fasting benefits on the community tab. I also have playlists on fasting and health topics.
You're handsome baby. I love u
Many thanks for all of your good information. Very helpful!😊
@@johanna6050 You're very welcome!
Thanks for the amazing work!
Thanks for the support!@@haxxorpwnzor9446
Thanks jason for all the tips.
Thank you Jason. I love learning from you about fasting. Very inspirational!😊
Im so glad I found your channel a few months ago.
I'm 66, and after getting a 6.8 a1c report, I got my act together. In March of 2023, I started clean keto & Intermittent fasting. Ive lost 60 pounds, and my a1c in May was 5.2! Doctor is happy. I walk, and do omad. This is for the rest of my life. ❤
Dr. Fung, Thank you because I started following you since your early lectures & videos about intermittent fasting & that was in 2016. It's the only thing that made me Lose my weight.
I'm from Middle East, from Jordan 🇯🇴. Fasting is easy for us because we fasts in Ramadan but it's dry fast.
Such a beautiful, charming, encouraging smile at the end. Thank you Dr Fung 😊.
Dr. Fung you look younger every time I see you. Blessings.
Hey! Thanks for this! I am one of those guys who was doing Keto religiously and then added this intermittent fasting to it. It was like rocket fuel for my weight loss, but I let the idea that I could eat anything I wanted creep in and started adding carbs. At first it worked but then the carbs would make me a lot hungrier and I let adding carbs undermine my discipline. So basically I fell off the wagon. But this makes it seem doable and I am committed again. I know that hunger goes away and that it is just a matter of doing something that takes your mind off of it. Lucky for me I have a four and a half month old son. Should be pretty simple to be distracted from food since I don't eat out of bottles. :)
Same happens to me ! Specially when I do on vacations or something. But we need to get back to IF and eating healthy most of the time ❤
In my 40s I thought I was stuck with a gut and would keep getting fatter into my 50s. Ditching sugar and grain and one month of OMAD followed by a few weeks of 16:8 I dropped over 30lbs and lowered my bodyfat from 30% to 15%. Cardio endurance has tripled and I'm doing calisthenic exercises I was scared to do just two months ago due to back pain. Never thought I could get better abs in my 40s than I could in my 20s, but fasted workouts just shred the fat off the midsection. This drastic improvement has been in under two months, following traditional 6 small meal a day low-fat diet advice this would have been an extremely painful 8-12 month battle for me to get this amount of progress. Going from a tight 36-30 pant size to a loose 32-30 in 7 weeks is insane. The people saying 1-2 lbs a week is safe are full of crap, if it takes over a year to get the results you are after most people give up before they reach their goals. Other benefits- my chess rating has improved due to clearer thinking, less muscle soreness and faster recovery, and arthritis pain in hands and feet gone. Clearer complexion, smaller pores, no cravings. The appetite control with a fasting and low carb diet is crazy, i sometimes have to remind myself to eat more calories because I am satiated so quickly. My favorite dinner is a grassfed ribeye with asparagus. Post workout snack (3-4 hours after exercise to maximize post exercise fat oxidation) is herring or venison jerky and pistachios. Did have to supplement magnesium glycinate and add lots of salt to my food which stopped the weakness and cramping/insomnia around weeks 3-4. Once I got my electrolytes right I felt amazing- look and feel 20 again after years of abusing myself with glucose and processed food.
Why specifically pistachios?
@@denisemartin3603 high in copper which is important when consuming a lot of beef which is high in zinc. A proper zinc/copper ratio is important to maintain. They are also one of the few food sources of melatonin which is one of only a couple antioxidant compounds proven to be useful for mitochondrial health. Also I like them.
@@andrewbellinger6120 thank you!!! I actually eat pistachios all the time just because I love them which is why I asked. Have never heard of of the copper/zinc stuff. Your transformation is amazing. I need to pull my head out of my butt and get serious. Ive been doing fasted runs and workouts and love it! Just starting IF and low carb again.
Love his easy, no nonsense way of explaining. I recommend this video to anyone introduced in fasting.
this is absolute gold.. every word clear concise and balanced.. a gift..
Thank you for your informative videos! Would you consider making a video on 72 hour fasts and how often it can be done to maximize health benefits? Thank you!
Great video Dr. Fung and very well delivered. Simple, clear, concise and practical. People over complicate fasting because…. Well they want to eat!!! (But also lose weight…😂) thank you! ❤😂🎉
Love ya, Dr. Fung! 😊
I started fasting because I watched your videos. You have great information. A year later, I am fasting up to 40 hours at a fast several times a week. I am looking forward to trying OMAD between a 48 hour fast. Thank you Dr. Fung for all you do.
Dr. Fung, I can't tell you enough what you mean to thousands. You are saving lives with your very talent and knowledge. I'm fasting and doing self modefied keto. I've lost a lot of weight. But the important thing is my blood sugars are so good I'm taking NO more insulin shots! Having said that, I have a question. What is this "slimming chocolate" I'm hearing about on the web? Any validity. Or just marketing? I already know about the benefits of dark chocolate taken in small amounts. Please address this issue. I depend on you for accurate answers. Thank you again my dear sir, for EVERYTHING🎉❤ Claire.
Breakfast had always been the easiest for me to omit since my college days.
In fact, the more I eat for breakfast, the hungrier I got so I didn't eat until lunch.
He so humble, love you Dr Fung x god bless you
Dr. Fung, thanks for all the great content you put out! With your help, I am down 40 lbs on carnivore and OMAD. Never felt better! I have read 3 of your books lately and learned so much about obesity, diabetes, and cancer. Thank you!
Not to sound stupid, what does omad stand for?
@@rane655 one meal a day
I am so glad I started doing IF. It's been 3 months now. I did start eating healthier and exercising about 2 months prior to that as well. I've lost 36 lbs so far. I was 220, now 184. I'm 5' 8" tall.
I do either 18:6 or OMAD and both are effortless for me to do now which is crazy for me to be able to say that lol. A huge portion of my gut is gone. I am down a FULL 2 sizes (was 2XL now a large). I can't really say I'm doing KETO. I've greatly reduced my carbs but not completely eliminated them. Although I have reduced my sugar intake I am still eating deserts after dinner. That is SOOOO hard to give up for me. I'm going to try and at least reduce that further. I'm also not eating at all other than my actual meal time(s). ZERO snacking including nothing between supper and bed time and for me that's huge because I was horrible at that prior to doing all of this.
@Kyarrix yep I know this....not even sure myself why I did that. Probably because I've seen others do that.
Great job! I myself was 220 pounds at 5' 8", I started 5 weeks ago, on OMAD and lost 17 pounds so far. Feel better than I ever did before. My aim is to further lose about 20-25 pounds . Keep up the good work!
You'll get there, my friend! Keep going; you didn't develop those habits overnight, and you shouldn't expect to get rid of them overnight. I've been there. It gets easier as you discover how wonderful a healthy life can be! One tip: reduce or eliminate processed foods from your diet. That made a huge difference for me.
@kathcares Thanks and I have (processed foods)......my problem is I'm still eating desserts after dinner. Ugh....so hard to give those up however overall I'm eating WAY less sugars and have big time reduced my carbs. Thanks.
You are not alone. I recently learned that I’m pre-diabetic so I’ve been trying to cut carbs and sugars, but it is so hard. Baked goods bring so much joy to my life. I feel so depressed at the thought of never eating another pastry or piece of cheesecake 😢
The brilliant dr Jason Fung 💫
#1 is the most important in my opinion too. I feel so hungry in the mornings but once I get my mind off fasting and make my way to work and start working, I don't feel hungry anymore. Top stuff Dr Fung!!!
I love this man!!! Your voice is so relaxing and knowledged. Keep up the great work Doc.❤
After fasting I always overeatting. That's my main issue. Thanks Dr Fung. I won't give UP!❤
reduce carbs and zero carbs on the meal after a fast.
Perhaps you are eating the wrong foods. Stick to healthy fats and proteins and low carbs. No ultra processed foods as they are made to make us hungry at all times.
He seems like a great person, helping people for FREE with his brilliant advice. Thank you sir! You’re a real Doctor and a human being
i been doing this for 2 years and just took a break since moving and ready to start over again.
Love your videos. I was pre-diabetic at an A1C of 6.1. I started eating low carb and that helped a bit. I started intermittent fasting and that also helped a bit. I am around 5.7 or 5.8 now.
I recently saw the videos by Dr. Roy Taylor and Nicola Guess, PhD. They both said it almost doesn't matter what you eat, you need to lose weight and THAT is what makes your diabetes go away about 80% of the time. Fasting helps a little, low carb helps a little but losing weight is the key. They both seem to say that low carb and fasting are just calorie restriction, you lose weight and diabetes get better. I never really focused on losing weight, I am not "fat" at 5 feet 10 inches and 163 pounds. But I do have the "belly fat" and am going to lose 10 to 15 pounds.
I am now eating carbs again but restricting total calories to lose the weight. If I simply don't eat past 2pm (that is my fast) I lose at least a half a pound a day....I am pretty active, half a pound a day, it's nuts! I will let you know what happens with my next A1C test.
An interesting experiment would be to have diabetics eat Keto but... eat so much that they do not lose, or even gain weight and track their A1C. That would prove that it is the weight loss that is curing the diabetes and not the carb restriction. Good luck to all of you.
It's been proven already. Visceral fat is the main driver of NIDDM. You just can't find much about it on social media outside of pure medical research. Losing weight doesn't sell junk food, cholesterol and diabetes drugs and cardiac catheterizations.
My cousin was diabetic for many years. He recently lost about 40 pounds by just eating LESS. No special diet, no fasting and his diabetes went away, the Dr. took him off his meds. So, I agree...lose weight!
Keeping the proper body weight is the key 🔑 👌
Thank you. That’s so useful to know.
First of all as a side note, My husband is Type1diabetic. He is keto. He also practices IF. His blood sugar is most stable with this way of eating.
For Type2.... it is chicken or egg first question. Do we lose weight and cure diabetes or by curing diabetes we lose weight? I found out 2.5 months ago that I am prediabetic. So I started IF and eating low carb and checking my glucose regularly. Although my focus has been curing diabetes, I noticed I have also released 12 lbs so far. I will see what my A1C is in two weeks when I return for another blood test.
These were useful tips for beginners. Intermittent Fasting is a working algorithm for weight loss.
Thank you Dr Fung for all the incredible work you're doing and for remaining humble... you've given me renewed hope.. I gave my life to Jesus this evening, asking for him to show me the way forward. Blessings to you and all 🙏
I really needed this talk this morning. I am fighting with my inner self in the way I eat.
I do IF/TRE 18:6 doing good.
…i’m an Italian GP and actually i’m living in a constant basal fasting state ( i consider fasting as my everyday routine) and sometimes i eat ( from 1 to 4 Times a week…trying to eat healthy following the paleo-keto- bio diet as much as possibile…i indulge only with Alcohol cause I’m an expert ).
Every time I eat I feel so bad as after a Chemotherapy Session…every time I’m looking forward to dive again in my loving fasting state…thank you Jason…
Good morning from Copperhill Tn. I enjoy your videos, they have been very helpful.
Thank you Dr.Fung ❤😊