Intermittent Fasting Secret to Overcoming Hunger
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- Опубліковано 1 лис 2022
- Intermittent Fasting can normalise your hunger hormones ghrelin and leptin, so you stop secreting as much ghrelin, which makes you feel hungry and you become more sensitive to leptin, which makes you feel full. That being said, initially, people can feel more hungry when starting intermittent fasting.
Most people go for Intermittent Fasting in order to achieve sustainable fat loss without having to restrict and deprive themselves. One of the big benefits of intermittent fasting is that people report feeling less hungry overall.
#intermittentfasting #timerestrictedeating #fasting
I love Intermittent fasting it controls my hunger, I sleep better, helps with digestion and bloating and a lot of energy through out the day.
I've been OMAD (One Meal A Day) for going on five years now. I control hunger with coffee. I have one caffeinated coffee in the morning and two or three decaffeinated coffees in addition to that over the course of the day. I sweeten the coffee with Stevia and use 35% cream (which contains very little sugar) and does not break a fast. I have a coffee warmer so the coffee can stay warm for hours. I take a sip when I notice hunger and that quells the temptation. For some people tea works just as well.
I follow that and take some fiber with water alongside coffee to keep my stomach and gallbladders happy.
I know for myself that if I put a small amount of garlic in my high protein meal, I can go on longer with fasting and feel less hungry.
If you really were on OMAD; you wouldn't be feeling hungry throughout the day - I am on 1 meal a day
And when I am working I can easily go 2 days without food without getting!! hungry
Thank you for this tip.
Thank you. What is a 35% cream? (is it light cream or heavy cream?)
OH MY GOODNESS, DR. MIKE! YOU JUST ANSWERED THE LONG-AWAITED QUESTION I'VE BEEN HAVING FOR MONTHS ABOUT WHY RAW VEGANS/ HIGH FRUIT EATERS AGE SO QUICKLY! THE HIGH FRUCTOSE EXPLANATION MAKES SENSE!
I have a strong background in biology and biochemistry so I'm very appreciative of these detailed explanations of biomechanisms. I received my degrees a long time ago, and most of this stuff wasn't known then. So I'm really glad that you're providing this education. It's not readily available from other sources.
WOW lots of great info!! I have started intermittent fasting, and I think everyone who does needs to see this video. I will show my family too. Thanks so much Doc!! 🙏 ❤
Saving this one to listen again…and again. Tons of valuable info. It did help to reduce the speed to 75%.
I agree! Phenomenal amount of truly dynamic info, but the rapid delivery makes it difficult to keep up. Find myself needing to hit the pause button quite a few times. (And, i'm no slouch...CTICU RN!) Will look for this speed reduction tool...and that slow-down sounds about right (25%). Appreciate all that goes into producing such a well-prepared and well-documented presentation. Thank you, Dr. Hansen!
I have never been so interested in biology and chemistry! Wish they taught us this in schools; we would fix our diet from an early age and be more interested in STEM! Kudos to you
Thanks for the video. Nice to see a physician talking about this FINALLY. I have had this issue my entire life after having rice cereal and sugar added to my baby bottles filled with whole cow's milk for YEARS as an infant and toddler. My sweet mother was told by her pediatrician that the baby should be FAT. At 65 I now want to urge physicians to STOP saying HUNGER. I am never hungry. I DO have a nearly constant uncontrollable and insatiable COMPULSION TO EAT that is driven by this issue. It is exacerbated by the fact that here in the US ALL packaged foods have sugar added including all processed meat. Sugar comes in the form of dextrose, cane sugar, high fructose corn syrup, maltodextrin, poly dextrose and more. MOST foods that are labeled no sugar have these deadly ingredients. I no longer eat anything that has been processed in any way. Those foods are literally killing us. I can't tell you how many doctors ignored my chronic obesity even when asked about the source of my struggle. Most said calories in calories out. I refuse to go to AMA trained and licensed 'doctors' because they seem to know nothing and even when they do they don't tell you the real truth. This info has been known for decades!
Oh my goodness! That answered my questions. I’ve suffered with serious chronic inflammation for 10 years and now I understand why. I had no idea what my diet (considered healthy) was doing to me. It’s going to be hard. No one else I know personally is willing to give up the way we’ve been enjoying eating. We’re all addicted to tasty yet unhealthy bad food in my family and no one is willing to let it go but me. It’s an art form. But I will just lay low and do it without their knowledge. I’ll be the covert intermittent faster. Thanks for this life changing information.
Fasting is definitely a very personal thing to me. My husband still ate and I cooked for him and the grandkids even if I wasn't eating.
Most of the time it didn't bother me at all.
I have no desire for junk food anymore. I don’t go to the bakery or the potato chip aisle anymore. I don’t even think of it. I’ve lost 23 pounds in a couple of months and my doctors are raving about my blood work. For the first time I didn’t hear the word Pre Diabetic.
You said your diet was "considered healthy", but now you realize it wasn't. What kinds of foods were you eating that you "considered healthy" that you now realize are harmful?
This is the best video from you so far for me yet.
Excellent work.
If I were a doctor or nutritionist I might get something out of the video but I am neither of those. You also talk very fast in the video and I am always way behind you trying to understand what you said a few seconds before so I miss what you are sayin now. It is sort of like you are attempting to squeeze a semesters worth of information into 15 minutes with the result that after watching the video I know nothing more than I did before watching and I certainly don't know how to stop hunger when fasting. Back to my first sentence. Maybe you could do a companion video that just answers the question posed in the title without all the technical jargon and presented in a less frantic manner.
I saved this and later took notes on all the foods you recommend such as the seeds, nuts and cacao nibs etc I’m buying the acai and lucuma powder. So much great information. I’m sure thousands of people will learn so much from this video. Could you share your smoothie recipes?
Love this intelligent commentary on intermittent fasting. Keep these videos coming!
Thank you! Will do!
Very educational!! Love it! Will have to watch this one two or three times to process all the information. 😍
Thank you so much for doing these videos! Literally a lifesaver. I know you spent a lot of time on this.
This is a really brilliant video. I'm a big fan from back in your COVID-19 early videos. Currently, am helping a few friends and a family member, post-Covid-19, with energy, and weight management and one with Fatty Liver Disease. Great analysis. I find myself nursing headaches when I try fasting regularly, so I'm now trying 3 days / week. And, added far longer walks around my urban area.
This is a excellent presentation! Thank you so much. I will listen to it over and over until I absorb it all!❤
Thank you Dr. Hansen for such a great video. It contains many information to eating the best foods and stay healthy 🙂
Lots of detailed information, Thank You, but for all us beginners, exited getting into I.F. please make (or recommend) a simple, basic video on the "Top Secrets" of what to eat and how to make the most of it when getting started with I.F. Thank you
This is really good information for me! Thank you very much, Dr Hansen!
This is just gold! I know enough at this point from my own journey of health issues that caught up with me since my mid thirties! Thank you brother 🙂 gratitude and blessings your way!
Wow Dr. Hansen, you just keep upping your game!
Thanks for the awesome video!!
More to come!
Great information. Thank you for producing this video
One of the Most Important Channels on the Internet. - Thanks Doc!
What an awesome video! you did a great job with explanations. I shared it with my son as my daughter-in-law is killing herself on junk food and sugar even though he cooks healthy food every day for the family. I care for her and want her to be well. He will share it with her. Thank you so much!❤
Thank you Caroline
@@DoctorMikeHansen why would you cite mice reacting poorly to lard vs flax seed oil when humans have evolved eating animal fats and mice didn't?
otherwise, you did an excellent job in your presentation however disappointing regarding your lard [presuming animal fat] analogous study citation.
Just as well let her... May be your son could get you a new dil. 🙀
Superb! Thanks very much for making that.
Thanks doctor mike you are making the world a better place
Awesome!!! Thank you so much.
Great information 👍
I eat omad with legs of organic meat and some vegetables. No fruit, bread or sugar. Not Hungary at all. Ribeye taste so good!
i brush my teeth when i feel hungry during fasting. of course the hunger doesn't go away but my mind tells me that i already brushed my teeth so I don't need to eat.
This is by far the best explanation for dieting
Once I get into the swing of fasting, hunger fades away easily. The one hard to cope is my partner who would never stop telling me to eat and eat relentlessly.
Time to get a new one
My wife can't argue with results. She scoffed and snorted at my regular fasting until I lost 40 pounds and maintain a high intensity regular workout schedule. She got on board the fasting train.❤
Great video! Thank you 😊
A superb explanation of all the key facts for excellent health. Bravo, dottore!
Thank you for the detailed information .
Well put together data backed video. 👏 it does make it more interesting & engaging 👌🏽
I eat all of this stuff and still gain weight. My weight gain has been on HEALTHY food. I find mtlyself to be quite isolated in this as people always seem to think it's black and white - eat healthy, be slim and healthy. Eat bad- be fat and unhealthy. It's just not always the case.
However. Intermittent fasting is the only thing that works for me. Just not eating all day, going crazy with feelings of hunger, and sticking it out until dinner. I also must have a snack before bed or I can't sleep.
Counting calories doesn't work for me. I am spending so much time thinking about food that I just eat. I lose control. I have to Stat away from the kitchen and avoid eating completely during the day while I feed my kids lol
Great. Thank you.
Thanks to God for the healthy information. 😊
Perfect description! Thanks for breaking it down in easy to understand scientific details this graduate student appreciates❤🍍🍠🥒🥦No processed foods for me. TY
Since i do IF as well low carb(for hiw many months ,feels less hungry )but since i was trying to gain wt to put extra wt on some parts of my i need to take carbs but in moderation nd the allowable 40gms nd still in IF ,still fell less hungry a day .glad I'd learned this ❤
Thank you.
Just facts here. A lot of valuable information in a short concise video!!!
You sure talk fast so I'm going to have to listen to this video twice!
very informative, well done!
Great information, thank you 👍😊💯
I’ve been doing IMF for years now and my problem now is I’m not hungry anymore. I get worried and honestly bored when I haven’t eaten and I’m not hungry. I have to workout really really hard to get that feeling of hunger in my stomach not in my head. Head hunger is different than stomach hunger.
Would you kindly give me some tips on how to cope with the hunger during prolonged fasting and IF ?
This video did not help me at all.
I do IMF and my wife will do 3-7 days at a time. One thing that isn't clear is brushing teeth or using mouthwash. Any advice?
You looking good Doc. You look more rested than pandemic time and more fit lean, nice video. Stay healthy and keep sharing such great info.
Top one! Great explainatory, fast, still detailed and broad in science!
Wow, thanks!
Excellent presentation, thank you so much ,God bless you.
Thank you too
WHOA ! WHOA ! Was that in English ? Talk about blowing us away....I never went to med school...I had to Google each term in this vid to understand...
2:58 - Be careful with those sharpie markers on that nice wood table! Great video!
Waaay above my capacity to intake. But having become addicted to carbs and insulin “persistent” I fasted for a week and now am eating one meal a day. Testing ketones daily.
Wow! This is such a great video! (Don't know how it relates to intermittent fasting as this is what my family member does each am, vs last sentence in the video says to do right before fasting a smoothie.. the "big picture" wasn't clear) Still following you after I found your channel during COVID
I agree with your Wow! I watch Dr. Mike with a pen in one hand and my remote in the other.
Looking at my notes, 🧐my takeaway was this:
2 initial problems - too much sugar, too little fiber
causing 2 more problems - brain damage and liver damage
and 2 big fixes - intermittent fasting and cutting processed/harmful 'food'. All the rest - a great job of explaining all of that.
If Doc reads this reply - you'll probably get a Real and Knowledgeable Reply! 😊
PERFECT!
Thanks!
wow thank you
Such great info! Thank you!
Where can one find these “super smoothie” recipes?
Excellent demonstrations and content
Much appreciated!
I don't think I need to worry about fasting but it's useful but I just been keeping myself balance with my highs and lows that I have, and so far I been doing good with it.
Keep it up
That did it, I tapped the bell icon to get all your posts. 🔔
He is presenting a lot of great infor at a fast pace. Maybe too fast for non-medical or newer lay people with need of such advice, BUT I say stay the course and watch several times.
And slow down the playback.
Wow, very comprehensive analysis! (Just as explanatory as Dr Ekberg; on UA-cam). Could you please talk about Metformin, given to type 2 diabetics (to reduce blood sugar) and has been researched as an anti-aging medication in mice. Thanks Dr Hansen.
Growing up in the processed food world of this day and age, I have to have an occasional pizza slice or hotdog but I must implement some of this since I am 60+ yr old and my body (and liver) is feeling it. Thankfully I am not a diabetic or obese and my parents lived till 90.
Great! Everything I learnt from Dr. Lustig. Good to see the pictorial representation. Definitely will rewatch it again to register it well. We learn and then we pass on.
But the truth about animal products is that it is bad because how it is grown today. I was told in India the cows that are fed grass gives yellow milk and is lighter in fat content than the one that is fed corn which gives white color milk.
So even milk color changes when the feed changes.
We use milk as medicine in many traditional alternative healing practices in India but in those places they feed cows medicinal herbal plants, pure grass, of course it will give nectar and the one outside will give junk. Because when we eat so much processed corn and soy and wheat, we become fat too. This is true because I know many people in India who do not drink enough milk end up becoming obese and diabetic eating too much wheat flour and white rice. They are very addictive and of course the former is already processed enough into flour.
When I see people feed junk to cows, I feel so upset now. What people like to eat, they feed others out of ignorance thinking it is love.
But if we feed our plants with chemicals then I am sure one day we will also start adding supplements to our smoothies one day. Not sure if that is already a practice anywhere. But we do not want nature to feed us anymore. We want processed food industry. We should all grow community gardens like Dr. Lustig says.
I like to break my fast with a smoothie. I looooooove your talks.
Doc, u roc! Thanks for teaching! :)
You rock!
This was great! Lots of info but great nonetheless
very good video
information density is high
like a whole book in 16min
and the visual aids also good
and helping to understand :)
A+
Great video. Didnt catch the smoothie recipe thow...
Something that no one ever mentions in regards to intermittent fasting is the problem that occurs when the brain is starved of fuel. I can see doing intermittent fasting if someone is retired, or on their days off from work, but if you're a student or have to be mentally sharp at work, I don't see how you can go without food for 16 or 18 hours. I'm a college student (a music performance major), and if I don't eat, my ability to understand, play and memorize music is notably impaired. I've tried it -- it's very noticeable. I imagine other students would have the same problems in other classes where a high level of mental aptitude is necessary.
I can't be the only person that's mentally impaired if I don't eat for a long period of time. Anyone else have experience with this?
If your over 21 then fast. You always get fuel, if glucose ran out the liver got stored glycogen will be used and once its finished it burns fat starting to produce ketones. Ketosis will sharpens your mind. I dont eat breakfast and in morning i got many energy and sharp cause i fasted whole night to burn the glucose. Eating will make you think slow cause oxygen will go to your gut to metabilize what you eat. Thats why after eating we feel sleepy
I feel exactly the same
Made me do a lot of thinking about what I eat. Good video.
I'm so glad!
Thanks for the informative video. Watching it at 75% speed is probably good. You covered a lot in such detail; a summary would be in order. 1) More fiber (is fiber powder Ok?), less sugar, olive oil is good. Can you UA-camrs out there please add to this summary of the video. 2) And I'm still confused about fructose, sucrose, and glucose. In practical diet choice terms, what foods are best for us in terms of sugar? 3) We want low fructose, right? 4) And about fiber, didn't you say the pineapple in the blender (smoothie) messed up its fiber benefits, but you drink smoothies?
He said juicing, not blending, re: the pineapple. Juicing separates out the fiber.
@@AccelerateYourSuccess Ok, thank you.
1. No added sugar (also keep the natural sugars low)
2. Lots of fiber
3. Take Omega 3.
4. Eat whole foods and not processed ones.
5. Drink a super smoothie every day.
Smoothie cheat sheet! 😊
In 10 words or less, what indeed is the secret to overcoming hunger from intermittent fasting? I watched the video, and my brain is on overload. Seriously, please, is it one secret? Or can someone provide a brief summary as to THE (implies singular, but I have a feeling we indeed need a summary as the secret is actually the secrets, plural) secret?
Great level of detail. I'd love it if you would intersperse bits of science background that could help us understand some of the details more fully. What is exactly meant by a cis- bond versus a trans- bond, and how does high temperature convert one into the other? Why do they have different health effects?
One can look up terms and the reaction in chemistry. The bonds gets broken when heated. For example, with olive oil, the oil gets heated past the oil's "smoking point' and it goes to the opposite side of being a bad thing when it initially was a good thing for our health to ingest.
Glad you mention the bread! The outside main label says: 100% pure whole wheat. If you read the ingredients, it has Molasses that PAINTS the bread brown! Plus, you get added sugar! NO! Buy 12-15 grain bread and read the ingredients label. 😋🥰
thats awesome. I bake my own bread - and now im thinking do i have the right flour. Do you know what i should be looking for (i just go by "strong white" or "brown bread" flour - ) Or could i throw in some flax? Wondered if you could give any pointers? Cheers.
And the wheat of today not as healthy as the wheat of last generation but I think more small food suppliers are starting to make and market healthier bread.
The ingredients need to say 100% whole grain wheat. Should also have additional grains such as Flaxseed.
I used to bake my own too. Soon to go back to that! 😊
Agree. I get the bread with lowest added sweeteners and this helps me control how many carbs I eat in a day.
Great video. Would taking an anti-inflammatory over the counter like low dose aspirin help?
Most important thing, though in increasing appetite in my experience has been lack of sleep.
Bottom line is if you get used to going for reasonable periods of time without food, your appetite decreases . I am nearly 70 and years ago they used to say that your stomach shrinks and you get used to doing without food. Evidence has shown that people who have the gastric sleeve operation say that it is the fact that they don't feel the urge for food is more important in their weight loss journey than the fact that they cannot eat very much. This is because of the effect of the operation on hunger hormones. Thanks for sharing. 🙂
Such good clean descriptions of the most important processes...
And in the end how the f you put blended smoothie as less processed food (the modern 10s of thousands RPMs destroying th fibers and the proteins that you just said Work by their Form)
Watching while on my 29th fasting hour
Well done!
Fabulous video . NO wasted blathering . Too many other presenters like the sound of their own voice . This presenter is all rapid fire information ........ All the time . A+ sir . Many thanks .
Glad you liked it
So when is the super smoothie recipe book coming out? I would purchase 😊
I came here to find out when I'll get hungry ~ I've been fasting 60 hrs once a month for over a year. I eat 28 Macadamia nuts a day for my 200 grams of fat and 500 calories. I keep my carbs under 20 grams and get my fiber from 1/3 cup of Bran Buds which helps me to be regular. I decided last week to start fasting once a week for 36 hours and contain my feeding window down to a 2 hour window before 7pm. I'm currently into a 36 hour fast but thought would go until I felt hungry and I'm in my 50th hour at the moment.
Wow!💥 Impressive amount of useful info!👌💗👍👍👍
Would you please share a few recipe’s of your Super smoothie! I would truly appreciate it!😉♥️👍👍👍
I liked this video. It gave me more information about healthy eating habits. Intermittent fasting is helping to lose body fat, but I think it will only work if the food that you eat in your eating window is healthy. I have been doing intermittent fasting since august this year and lost over 9 kg. But I admit, I still like to eat a slice or two of my self baked cake (use always 100 gr sugar instead of 200) and occasionally some processed food. But since I love baking my own bread, it is mainly whole weat bread. I don't even like white bread...
I'm glad you like it
You mentioned that radical oxygen species can be produced by iron metabolism. I have hemochromatosis, so anything about iron and diet really catches my interest. Can you go into more detail on that?
Phew, have merci Doctor, this is just much to fast for us to digest. You definitily proved that you are knowledgible, but I could not sit quite through it . All I wanted to know is how to prevent hunger, which I still do not know.
Can you please give us the short version in a slower speed?
Cheers,
Practice! It gets easier over time and, meanwhile, you have more free time not thinking about food and enjoying it dearly twice a day. It's been a good deal for me. Cheers!
Amazing legit life saving information doctor Mike Hansen so very greatful to you. I usually don't suffer from constipation but few days ago I had the worst constipation of my entire life because of which I had to consult a doctor because my stool became rock hard and something had to be done rapidly to fix it but after doctor consultation my problem was over the mistake I made was I didn't drink enough water,didn't consume fibre and consumed refined maida made chicken rolls
I began the carnivore elimination diet (no plant foods) and had a profound drop in hunger and inflammation, began eating low-calorie (1 lb of meat perday, OMAD) nutrient-sufficient through supplements, and have lost 85lbs, now at my target weight range. So this is a high palmitic acid, zero fiber diet. However after testing various foods to add back I found that fructose causes me depression, potatoes cause me immediate hunger and simultaneous fullness, etc. And others report getting immediate hunger from different such as coconut, dairy, oats. So I think the i nlammatory signals are coming from our oral and intestinal microbiomes. Different people have different pro-inflammatory species and therefore get this hypothalmic inflammation from different foods. I do supplement inositol which I think is probably why fiber is beneficial.
I have a cacao + milk hot drink not long before bed every night, the calcium in the milk acts as a mild tranquilizer and over-rides the tiny amount of caffeine in the cacao, no sleep issue.
I've been doing either OMAD or something like 20:4 for 2 years now. Never get hungry outside my normal eating window.
Thanks Dr., how many hrs. of IF to reach autophagy
You should mention that fiber is most beneficial when intact, that is in unprocessed foods. Whole Wheat bread has lots of fiber but is just as unhealthy as white bread.
Also, some people can't tolerate fiber very well and have negative gut symptoms if they consume too much. Mi wife gets severely constipated if she eats too much fiber and has had this issue her whole life, even growing up in a rural area in the tropic, eating lots of fruit, vegetables and beans.
A low fiber, animal based diet simply works better for her.
I've been trying to exclusively consume omega 3 to get my ratio down to one to one with omega 6. So I plan to begin consuming hemp seeds in salads for omega6 and perhaps from oysters I see at Aldi loaded with seed oils I would drain most of it and get the residual omega 6. Good or bad idea?
What do you think about an anti inflammatory tea of Green Tea, Turmeric, Thyme, Black Pepper and a little honey for taste.
Fantastic video! However, I don't know if it's just me, the pace is too fast to absorb the information. It would be nice if the pace was slower and the graphics left a little more to be able to read and analyze them.
I 100% agree with you. ! The way he prattled it down was just much too fast to digest.
Great video but there is a mistake around 15:34 where the graph shows a higher insulin spike with the Super Smoothie compared to bad sugars, which I think is the opposite of what you meant to display!
Sharp eye.
it’s true