Important follow-up video: ua-cam.com/video/4Lo2u_WrR-I/v-deo.html Time-restricted feeding can be a great way to reduce calorie intake and thereby lose weight and reduce blood sugar levels. However, I encourage my patients to consume a low-calorie protein shake during the part of the day that they are fasting. I advise them against multi-day fasts. 📜Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap 💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin
@@Chris2thepher If you are fasting it's impossible to get the 1.62 g/kg/day of protein intake to optimise muscle gain without protein supplements if you are working out. That doctor surely is not doing any sport to tell you that. Low protein intake is indeed a way to increase longevity, but you will increase the risk of sarcopenia when growing old.
You give a lot of longevity advice, and I don't mean to be mean, but your face has been aging really fast since I've been watching your channel. The skin under your eyes and the quality of your skin in general looks very weathered. Is this in part because you've not been following your own advice, or are you still figuring it out like the rest of us?
My understanding is that some of the latest research indicates that resistance training invokes a protective mechanism against lean muscle loss. Basically, if you choose to fast, you also need to choose to work out. For about 6 years I fast 40 hours per week (Sunday dinner to Tuesday brunch), and while I concede that I may have some minor lean muscle loss (I have no way to really measure it), it seems to me that all of my physiology seems to be healthier. My skin became notably healthier, showing less signs of aging. Of course I don't have the data. I never see studies measuring much of anything other than fat and muscle mass, but it just makes sense to me that the weekly refractory period is enough to initiate autophagy and to reset all sorts of cycles, especially mitochondrial cycles. TLDR; it seems we're just scratching the surface of understanding the benefits and detriments to fasting, especially any fasting longer than 16 hours.
I fast and excercise. I've gotten stronger and lost weight And my skin looks amazing. And my energy levels and focus are off the chart. I will never stop..
I found fasting as the only way to break the inflammation of my autoimmune disease so I can get my life back. Consuming food does something that flares me up over time. Fasting is a reset. Just my N=1 case.
As someone with multiple unfortunate intolerances, you might want to try 1-2 week trials of taking out every single kind of food in your diet and find out if you need to eliminate specific foods. I have had something resembling psoriasis on my fingers for most of my life and it's due to any sort of bread. I've also greatly benefitted from taking out cow dairy.
Same here. These drs are super privileged to me and my body that's eating it's own nerves. Like I give a stuff about living longer or having good muscle tone. I just want to be able to feel the world and not be in pain.
I also found pain and inflammation relief using fasting, but it brought a set of other problems. I'm a very active person, I just couldn't recover from training and surfing after any type of fasting, it also negatively impacted my energy at work. Had to dig deeper and eliminate foods from the diet one by one. Took out oxalates, gluten, refined sugars and a few types of legumes. And Voila! started feeling like a normal person again. Edit: Added probiotics and digestive enzymes, helped me fix digestive issues. Found out that less gas and intestines inflammation, less leg and back pain.
NO! I will never return to " normal". I will only take calories during (maximum) 9 hours per day. I feel much better this way. I do not count calories. I feel much better this way. Who else is with me?
But wait, you could get the pills, protein shakes etc that the "influencers" sell directly and/or are paid to promote. I like the FMD diet as can easily do it yourself with Longo's instructions. And Longo makes no money from the kits he sells. Unlike these influencers!
I have done 18:6 IF for many years and I immediately notice the effects when i don't: Brain fog, fatigue, unfocus, weird joint and muscle pains (otherwise non-existent) I also dont eat atleast 5 hours before sleep. My sleep quality and dream recollection is noticably worse when I have late dinner. Sleep quality is probably n. 1 for longevity. Finally it is probably a good idea to let your stomach, intestines and gut microbiomes rest and recover.
Actually, that is a good observation. When I really feel the effects of fasting is when I don’t. The fatigue, the slowness, lack of motivation… they all come when I do not fast. However, I think these doctors have a point, not sure until what extent one meal a day every day is a good thing. Muscle development and hormone balance is very important…I am considering to take a protein shake or something like that instead of the skipped meals. Maybe that would compensate…but not easy these days to find the right protocol as there is contradiction everywhere.
I'm 60 , I fast for 44 hours straight a week, I'm at the gym 4 times a week, I have gained tons of muscle and never felt better both physically and mentally
I'm 50 and do 36 to 44 hr a week with 16-8 the rest of the week. Training at the gym 3 times a week. I have never been in a better shape in my entire life, not even in my 20's
Opportunity cost is a thing. You don't actually know if you're gaining less muscle relative to not fasting because you don't have the counterfactual. If you want to keep fasting, fine, but this is why n of 1 means nothing, you have no way of evaluating against a control.
Have you been doing dexa scans? Do you really know that for sure? If you are young you are probably going to get away with it but over 35 it starts to change, morso if you aren't getting enough protein in.
@@nichtsistkostenlos6565I know. I've been lifting 18 years. Fasting for about 10. Strict 22+ fasting daily for over a year and have GAINED muscle and cardiac fitness.
Would you not think it beneficial to give the digestive system a break? More blood flow to the rest of the body. Additionally less oxidative stress and inflammation in the gut
Tell me what evidence you have that "giving the digestive system break" is beneficial. Should we stop the heart every once in a while to "give it break"?
Did if for 9 months 18 to 20 hours a day every day my blod sugars spiked .my a1c went from 5.8 to 6.4 i stopped went back to regular eating my a1c is now 5.2 never again i would do if @@nichtsistkostenlos6565
I've done both, with calorie restriction i was miserable constantly, tired, hungry, with intermittent fasting i had energy, was not hungry and had no cravings, so i think it depends on the person, or let me put it like this, nobody can do a calorie restriction diet as a lifestyle, it wont work i've never seen anyone do it for years, but intermittent fasting you can do as a lifestyle and you even will forget that it's a diet it will just feel normal to you after a while.
I am becoming more and more convinced that people should stop following health influencers. Even they themselves cannot agree on anything. Soon another study will appear recommending the wonders of fasting or one supplement or another. Given so much contradiction, it is not surprising that many people lose confidence in what the experts say.
100% agree People would be far better off seeing their primary care doctor to learn how to prevent disease, rather than conflicting info on UA-cam. I recently made a video about this very issue
I really thank you for your comment. One Health influencer says this and the other that. Then some years later they change opinions and argue with each other. And we the common folk are left confused. Take metformine as an example. It was praised as a wonder drug, now it is literally hated 😂😂😂😂
@@DrBradStanfield For many health problems that I had in my 65 years of life so far my primary care doctor was completely useless. For gut problems he just told me that I had sensitive guts with no recommendations; for stomach spasmes he just recommended pills with no diet advices; for chronic inflammation just recommended cortisone, etc, etc. So like many others here I try to take care of myself by understanding more how the body works and how health works (not diseases).
You sound like a religious person: don't question authorities (reverends), anti-science, and not much education in science. If you would have educated yourself in the sciences, you would be comfortable with uncertainty (science is not about certainty), you would be skeptical, and you would have enough knowledge to understand the evidence and that all beliefs are tentative. Only a person with little education would lose confidence in unnamed "experts." Different experts have different opinions and can be wrong. You should also be able to spot someone acting like an expert when they are not. What are you going to do? Go to a plumber for healthcare advice? This is what anti-science attitudes have brought us - people unable to think for themselves.
@@aryaastark9201 getting biblical? The NIV has a webpage with ten references. Moving swiftly to the Buddha’s origin story. Fasting involves Taoism, Sikhism, Islam, Hinduism & Jainism as well.
I used to do intermittent fasting and i had clarity and self confidence, i was more productive in general and it made me feel that i can control the urge to eat, i was less hungry and less angry… combined with running 4 times a week it made loose 13 kg in 5 weeks. I did the 16/8 fasting. I’ll keep doing it!
Keep doing your thing man. You do know these moronic witchdoctors wanted you to be dependent on pharmaceutical industries, while they will be enriching themselves. Fasting with green tea and I never felt heavy, dizzy or weak. I'm sold on green tea for life, ffuck coca cola and ffuck McDonald's
As a forest monk we generally eat one meal per day .. and many forest monks here who are in the 90s , 100 and 80s have fasted for many days per week ..it's not uncommon for some to eat once or twice a week or a couple to afew times a fortnight....the body adapts after years of doing it .
@@Handelson I typed some info here but seems it may of been deleted ..to keep it brief you may try searching " Thai Forest monasteries - Ajahn Mun - Dhammayut "..blessings
I find it very unconvincing that 16 hours of not eating should diminish your muscles, especially if you eat enough protein during your eating window. I'm obese, and intermittent fasting greatly helps me control calorie intake. I'm sure this is more important in my case than an ever so slight difference in muscle tissue should it really be a thing. Just wait a couple of months and someone will come out with a study saying that you need an individual approach to fasting (or not fasting).
Yeah, intermittent fasting is the best thing I've done at 59, now 61, I'm not going to stop, it's so nice having a flat stomach again and feeling better than I've felt in decades, it's hard to know what your test subjects are truly eating and how often
Exactly the same experience. Amazing shape in decades. I look at photos of my self from my 20's and 30's and comparing to now. The difference is crazy. I'm shaped up, lean, sharp and clear in my head.
That’s amazing!! I’m mid 40s, gained weight on carnivore and haven’t been able to get it off. I know fasting works, but so many people scared me away from it. After months of no success, I’m finally going back to fasting!! Your comment is encouraging! Thank you! 😊 UPDATE: It’s working y’all! I attempted a 72 hour water fast but had to break it at 36 due to a LOT of weakness. I then started eating around half of my maintenance calories and even included a feast day over the weekend, and I’m down three pounds in 6 days and only had 15 to go! I’m so excited to finally see the weight coming off! 🎉
I did one day per week fasting regularly for 2.5 years. In the meantime I gradually increased my exercise volume. After 2.5 years when I was able to regularly run 10km and lifted weight 2x per week, I noticed that fasting is getting harder. I was more irritable, nervous and tired. I gave up on fasting to focus on movement. I still do (24h) fast once in a while but not regularly and not when I'm training hard. BTW I started fasting while recovering from my 3rd chemotherapy in as many years. It was party a way of preventing reoccurrence. It worked. I didn't need a 4th chemo. So, do not discard fasting. It has benefits but do it wisely.
Just another example of why I personally have stopped following the "latest trends" that is being taught by Doctors and Health Gurus on UA-cam, because as I have stated many times before, their opinions always changes and contradicts earlier teachings. So that is why I personally, just live my life as my grandma did. 1. Eat good nutritional wholefoods daily. 2. Have a positive outlook and mind-set and focus on solutions. 3. Exercise regularly, walking, swimming, dancing and so on. 4. Do some light weight training, as my grandma used to work hard and do regular lifting. 5. Have good and quality sleep. 6. Love others and treat others with kindness. 7. Enjoy LIFE ;-)
attila wrote, _"their opinions always changes and contradicts earlier teachings."_ It isn't always the case that opinions change. Sometimes it's the science that changes as we collect more data and do additional studies to include and to control various confounders. That's how science works -- indeed, it cannot work any other way. All knowledge is held 'tentatively', which is to say that whatever we may presume to know in any given moment... is the best understanding we have. Some people, be they doctors or online influencers, are more careful than others when reading studies and extrapolating meaning from them. And when this is the case, it isn't the science that's wonky, rather it's the people who think that they understand things but who actually don't, aka "Dunning-Kruger'. My approach is to listen to a variety of people who have different views, but then to decide for myself. This puts the responsibility where it belongs: on each of us to be responsible for our choices. Until such time as humans attain omniscience, this leap-frogging from conclusion to conclusion is the best we can do.
@@RichardHarlos And that is the point, so many times, and I mean a LOT of times, we have had "expert health gurus", even Brad many times, have shown data that we conclude we will follow to live longer and healthier, only for them at a later date say, "STOP, we have need data to show we need to STOP taking that or this etc". In fact, some things have later been warned about as being dangerous or bad for a long life. So we cannot know for sure anymore about anything we are told if it's safe to do or take. So as for me, I will just go back to what my grandma taught me and how my grandparents lived their life, as they lived a very very long and healthy life.
I agree with you Attila, I am so fed up with all these "health experts" and "latest credible data" claims, that only end up being contradicted at a later date as being bad for us or useless. I have wasted so much money and time on following what Brad or other "health gurus" teach, and I have wasted so much money and time on supplements or strategies taught by these people, as too many times, at a later date, they retract earlier recommendations once "new data" is released which contradicts earlier data. So I too will just focus on being healthy the good ol' fashion way, the way my grandparents did it.
@@attila_kosa I hear you. I'm just clarifying that the 'changing opinion' element isn't always because people are fickle; it's because science is a process of discovery. Any past certainty about what is or isn't good or bad was more likely someone's **expectation** that some scientific conclusion must be a 'written in stone; never changing' kind of thing. It's not, and it never has been. Our grandparents definitely had a practical wisdom that appears largely absent today. But to be fair, that's part nostalgia :) The truth is, the more we learn, the more we refine our understanding. It's one of those 'the only constant is change' kinds of awarenesses. And that isn't a bad thing unless... A person is of such a mind that they desire, or prefer, that whatever answer is offered should be the **FINAL** answer. And so when things change, such people become discontent, and criticize the changing nature of our understanding as if it's some fault of science or of fickle people. In truth, we don't know nearly as much as we may prefer to believe. So for me, the most useful frame of understanding here isn't to place some eternal confidence in any specific conclusion. Instead, I think we're better off recognizing that the process itself is useful, and that frequent updates to our understanding is just part of the process.
@@attila_kosa wrote, _"And that is the point"_ Except that it's not the point. The point is, science will always be a process of discovery. Folk wisdom has a place, for sure, but it doesn't 'know' in the same sense that science 'knows'. Your grandmother's advice sounds quite practical. To be fair, though, you're sharing general sentiments rather than specific ones. And that's why her advice can seem so useful to you: because it isn't specifically defined. WIthout a specific definition, there's no objective, universal point that can be evaluated as 'true' or 'false'. For example: _"1. Eat good nutritional wholefoods daily."_ What, specifically, constitutes 'good nutrition'? You haven't said. You did mention "wholefoolds" but even this has some caveats: the whole-foods in your grandma's day were likely different than their modern day counterparts due to selective breeding and genetic modification. If you want to see examples of this, there are plenty to consider online. Look at bananas, for example. Or watermelons. The modern versions of these fruits are almost nothing like their predecessors. Same is true of wheat, which has been selectively bred, and later, genetically modified to produce higher yields, but with consequences such as less nutrition and higher gluten. This is one reason why 'gluten intolerance' is a much bigger issue today than it was 3 or 4 generations ago: they didn't have as much gluten in their wheat as we do. And if you've ever looked at nutrition labels in a supermarket, you find wheat in maybe 70% of the foods. I was surprised to find wheat in tomato soup. Like... why? Back to the topic, though: it's easy to make general statements precisely because they lack specific content to be evaluated as true or false. _"2. Have a positive outlook and mind-set and focus on solutions."_ Again, what constitutes a 'positive outlook and mind-set'? Each person may individually interpret this however they prefer. So, it's too vague to be evaluated as 'true or false', and that makes it 'bulletproof'. _"3. Exercise regularly, walking, swimming, dancing and so on."_ There are many different exercise strategies, and each seems quite specifically tailored to a particular outcome. So, again, 'exercise' sounds good, and you did share some examples ("walking, swimming, dancing and so on") but do you understand the primary benefits that each 'school' of exercise is best at providing? Are these benefits of equal interest to all people? Of course not. To exercise for weight-loss is different than exercising for body-sculpting, and that's different than strength-training, and that's different than endurance training, etc. I won't go through each point you made, but I trust that by now you see a pattern: making vague statements are as subjective to individual interpretations as scientific conclusions are subject to revision over time. And with this in mind, we see that your criticism of science and your preference for grandma's wisdom is a bit ironic. I say this with all due respect to your grandma and to you. Science says specific things... these things can be measured objectively... grandma's wisdom, at least as you've articulated it here... is too vague to be evaluated specifically.
Oh, so it means one is skinny? I take skinny every day over inflamation, obesity, diabetis, dementia, heart attack and so on. Not to mention the overall way i feel since i discovered intermittent fasting 4 years ago. Now at 43yo i do 22/2 fasting and feeling perfect. yes, i'am skinny, but have 100% more power, sleep 6h a night-dreamless most of the time, can sustain longer physical and mental activities, digestion is simply perfect, so is my asthma, it improved to the point i no longer need medication, my smelling sense got much better as the tasting sense too. Throughout the day my body feels relaxed and my mood improved, no more swings...nonmore feeling drained and exausted every 2h. i feel younger, i look younger... And as i read the comments, there is nobody here to back up your claims, i mean it seems to me as the majority has done this fasting as an experiment on themselves because their boddies told them something was off, and as a last sollution they got to fasting and it works. For all of them. That totally dismantles your claimings. Sorry. I don't know what's the purpose of this clip other than to attract followers, likes or comments, so basically-attention generating money (which is ok by me), but- with all due respect- you are plain wrong. Nature intended us, like any other (mature) being, not to eat constantly through the day. The correct way of life is to fast, all religions knew that, and i'am saying this as an atheist. All the diseases i mentioned appeared with the western lifestyle of exageration and wealth. And anyone adopting it, has one or more of these diseases. What more proof or studdies do you need? It's not rocket science
I fasted on water for 30 days in 1996 before it was fashionable, or influencers got involved. I lost 30 lbs and my excess skin from a bigger weight loss got firmer. I have done many other shorter fasts and different kinds. Even "dry fasted" for 3 day. Now I'm Carnivore and do "fat fasting." I love the results of the reset that fasting provides. It's existing forever and is mentioned in all ancient civilizations. I never "trust the science"
I do practice fasting. Last year did a 63 day water fast, followed by 40 day water fast. Results were amazing! Lost 155 pounds, diabetes gone, inflammation gone, no loose skin and l don't know what's being sick. No doctors supervision. Everything is possible.
Keeping muscles is not just a question of protein intake, it's more 'use them enough'. I'm 65 years old and in the past 2 years I used a lot my legs with trampoline, bike and walk and neglected my arms, and guess what? I have lost most of my arm's muscles and not those of my legs...
What exact work has Attia and Dr Patrick done in longevity research that makes you believe it is more valuable and correct over the data from Valtor longos lab? That he has now completed human trials on fasting mimicking diets, and its outcome in humans. And the muscle loss issues have been debunked by his lab as a very temporary affect. I don’t mean to start a fight on the topic, but Longo has done the research and has made the latest data available circa February 2024
I have been going through these videos, have done multi day fasting and now down to 12-14 hrs fasting. As I understand, there are 2 camps. One camp consist of ppl who workout heavily, thereby increasing the protein and fuel requirements (camp for Dr. Attia and Dr. Patrick). Second camp consist of sedentary / normal people who does not exercise / exercises but not heavy training like powerlifting, vo2 max training etc. Fasting is much more efficient in this segment of population. As for the heavy exercise population, exercise also induces autophagy, so such long fasts are not required. But this is just my observation. I may be wrong.
@@tiariainthe outcomes would be interesting to compare, but I can’t find any former Olympic athletes who lived beyond 100. as I understand from that 2nd camp u mention atleast they have another benefit beyond autophagy where stem cells activate several weeks post fast.. according to longo. Maybe that’s where the added benefits come from, just guessing
@@Fab666. true. I think we get too caught up between fasting and not fasting. The key is balance. Fast to promote gut health, autophagy, rejuvenation and follow it up with exercise and protein to build. It's a balance between mtor pathway and ampk pathway. Both necessary. Proper food, fasting, exercise, sunlight, low stress and sleep. And something to look forward for mental health.
@@SkyRiver1 Sounds like you traded one problem for another. Yes those paintings need to be shielded from UV rays because they are incapable of doing something that your body does naturally; regeneration. ie autophagy. So technically you are correct that you are "harming the dermis" but you are lookng at it exactly the wrong way. its a good type of harm. Its stressing the body with external factors to induce adaptations. It induces autophagy and cellular repair. Natural sun exposure done properly and safely, increased gradually and done in moderation is one of the easiest ways to improve anyones overall health. Its also good for your circadian rhythms. Your body regenerates and replenishes skin cells in the millions every day. Sun exposure helps to expedite this process and as human beings we were naturally adapted to it. We didnt have sunscreen and we didnt hide from the sun in our evolution. Irrational fear of the sun is a very modern phenomenon. Obviously dont get bunred every week, but wearing SPF 50 everyday and constantly covering up and hiding from the sun like a vampire can be jut as bad or worse.
Why should I follow Valter Longo recommendations, for example eating less than 50 grams of protein? How was this proven conducive to long life, and good health?
People, if fasting were as dangerous as the experts claim, none of us would be here. Our ancestors until very recent times fasted out of necessity, food was not plentiful, and refrigeration was still a dream.
Brad is also not saying it’s dangerous. It just burns lean muscle, which has implications later in life. Not that this means much, but personal experience of 7 day fasts for me is it takes a while to recover my weight lifting ability (I’m on a pretty intense regime).
Our ancestors also died by 60(average lifespan of 30 is partly a misonceptionbevause peoplemisunderstand, we didn't doed in droves at 30, it started to hppen after 40; there's huge risk to die when under an age of 5, after that if you survived, you lived long adult life)
I eat a lot of lean protein when I break my 24-hour fast. I do fasted cardio and lifting. I've lost a ton of weight quickly. While gaining muscle, strength, and endurance. It's easier than counting calories. I just look at the clock and and of eat whatever I want. Within reason. Finally, I cut my blood pressure in half. Full disclosure. I've also recently become sober from alcohol and abstain from all fast food. Feeling great. Looking... better.😊
I'm on 20/4 intermittent fasting for almost a year. It does miracles to me. I have my breakfast at 14:00, usually three boiled eggs with feta cheese for protein and one avocado for good fats and fibers. At 15:30 I have a whey protein shake with a fruit. At 17:00 I have my main meal which includes meat protein (usually fish) and a good salad with extra virgin olive oil. Then just water or tea/coffee with no sugar or milk till next day 14:00 when I start all over again.
Dr. Nir Barzilai, who specializes in centenarians and longevity, said that what's good for the muscles may not be good for the rest of the body. Yes, protein may be good to MAINTAIN muscle mass, but excessive protein leads to higher mTOR activity which speeds up the aging process. You don't see centenarians jugging protein shakes and lifting heavy weights. They are usually lean and eat a high diet of complex carbs.
If I remember correctly in one of your videos you went over studies on protein and the conclusion was: daily protein intake is more important than protein timing if you get at least 3g of leucine with each meal. It can easily be applied to intermittent fasting.
Yes that’s certainly an option. In my clinical experience however, most people struggle to reach their protein goals if they eat within a small window in the day
@@DrBradStanfield From my experience 100 g of whey protein isolate can be easily dissolved in 500 ml of liquid( if that's too much can be separated in two drinks a couple hours apart)and that would cover a large portion of daily protein needs. It's only 50 g of soy protein isolate however,but it's much cheaper.
@@demonfedor3748 In your experience, how much protein does a typical human metabolize, and over what period of time? I think that this is an important consideration, because otherwise one could simply make a protein shake with all the protein they need for the da and then fast the remaining 23 hours... right?
@@RichardHarlos Human body metabolises all the protein you throw at it. If you get digestive issues then maybe you ate too much. I can consume as much as 120 g of protein in one big shake with no problem.
New research seems to indicate you can take a ton of protein at once (100g). The biggest problem the fasting is that many people dont get enough protein. I fast to feel better and fight inflammation, not to lose weight. My mind is sharper and I feel healthier.
Currently doing one 24 hour fast each week. Noticing all sorts of benefits, including losing anything between 1/4 of a pound to 1 pound each week. I need to lose nearly two stone. I am feeling inspired by fasting. I eat incredibly well and healthily outwith my fast and make sure I drink plenty of water during my fast day. Can't see me giving this up!
The biggest reason most people fast is Autophagy. You didn't really address that. Until then, Intermittent Fasting is an awesome way to enhance health and life span
I don't think autophagy because of intermittent fasting has been proven in people. They did it in rats, but people are mirroring the same time window, while that doesn't actually make much sense since they are much shorter lived animals. So probably you need to fast much longer to achieve the same effects. But people just assume that it will work in humans, and as "experts" say this, people just parrot this idea, as if it's fact.
@Nelis1324 my main point is that intermittent fasting benefits go far, far beyond weight loss. Things like giving the gut enough time to digest. Increase in HGH, Increase mitochondria through Hermeses, increase variety and volume of beneficial bacteria...
Autophagy is not as simple as y'all make it. Triggering autophagy is not inherently good, and many things increase autophagy that are explicitly bad for you. Being overweight increases autophagy, but so does calorie restriction of any kind. "Autophagy" is just a buzz word for people in the fitness industry that don't understand the first thing about it.
I can say with certainty, that by fasting (16/8), I am far less hungry overall. I eat a plant based lunch, protein pudding (blueprint) w/ blueberries/walnuts, longevity mix before workout, a protein shake after workout (why, collagen, and pomegranate) , then dinner (and try to not eat after 8). I have never felt better. I am stronger and leaner than ever. My T has almost doubled. My metrics on the bike are the best ever. At 50.
I found interesting that there was no mention to the fact that after the glycogen reserves are finished, the body starts to burn fat in order to get energy, there's also the production of key tones. Dr Jason Fung in one of his books said that the muscle loss in temporary and as soon as feeding resumes the body starts to rebuild it. I am not a doctor or a scientist but IF has worked for me and I have been able to actually gain muscles while fasting.
I’m in my fifties and independently came to similar conclusions for similar reasons. I lift and try to build muscle and carefully manage my protein intake daily. I also have tried periods of intermittent fasting and normal eating with similar calories and saw no real difference. I now just track my food and focus on my calories and macros, running, walking, and lifting.
You should do a deep dive on the fasting mimicking diet. There is quite a bit of research on it, and the benefits seem to be more consistent compared to intermittent fasting.
My best guess: Further study will support fasting -- at least for those who are anything but very low BMI. Fasting makes me feel great, and so OBVIOUSLY improves how my body is working. It will take a lot to reverse my position on that.
I like that advice on eating a light meal before bed instead of a heavy meal. I usually eat too much before bed... and usually wake up tired too. Going to switch my eating habits.
That's good advice to make your last meal a lighter one. I have never found fasting to be of any use, so I believe the researchers on this one. Especially the extreme fasters, they often look sick and extremely thin. The 16-8 IF probably does no harm or good.
Me, stop fasting? Yeah ok I'm a big believer in listening to your body, and my body and mind feel so much better with frequent periods of fasting. I think I'll stick with what has led to me becoming healthier physically and mentally.
I lowered my blood sugar from well into the diabetic range to "normal no action". I restricted carbs and did a 16/8 fast 3x per week. I increased exercise to around an hour a day. I did eat a lot of protein to offset the muscle loss.
The eating pattern you describe is in effect what i consider to be time restricted feeding, stop eating a few hours before bed and only eat again the following morning. So stop eating at 6pm breakfasting at 8am the following day is a 14 hour fast.
Yeah me too. I don't eat on sundays and after 7 months, I am in a better shape than in 20 years. Thing is though, the fasting is not the only thing I'm doing. I started glynac couple of months ago and I think it's done amazing things. But this year, 7 kg weight loss and my strength levels are the same as at the beginning. I actually am stronger now, than when I weighted 10 kg more.
@@felipearbustopotd - that's true. But I now go out and don't eat. You can't let others rule what you do. The people I know accept that and it's not really a problem. It also helps if you don't care that other people think you're a bit weird. They used to think that about people who didn't smoke.....
How about fasting for cancer prevention? A few years ago I dug into the topic of cancer and concluded that fasting might be the only legitimate way of prevention. I would be very curious of your thoughts on this topic, Dr Brad.
Longevity is all well and good, but many people in Parkinson's and MS circles use fasting to slow down disease progression, likely due to autophagy as the theory goes. Please make a video on the best (proven) ways to induce autophagy and mitophagy for those healing from serious diseases.
I.F. is not just a weight loss tool: more importantly, minimizing blood sugar levels reduces risk of metabolic disease (diabetes, heart disease, Alzheimer’s, etc.). Multi-day fasting to promote autophagy seems to be the only effective treatment to prevent cancer (arguably another metabolic disease) and possibly essential for beating metastasized cancer (where chemo/radiation consistently fail).
Low carb, quality carbs when eaten, high protein, moderate fat, no artificial anything, and small small amounts of sweets in combination with either counting calories or ONLY eating within a short window of time will both work for weight loss. Autophagy and gi rest is great on 24+ hour fasting, also you will not lose muscle during fasting unless you have a very low percentage body fat.
The answer to all of this is to eat when you're eating and fast when you're fasting. In other words, if you're going to enter a fasting mode then actually water-fast for one, two, three or more days + take minerals/electrolytes + strength train. And if you're going to be in eating mode, then eat when you're hungry, and don't eat things that cause you to be hungry immediately.
Great points. I do a 3 day fast every 6-8 weeks, give or take. Feels great and my overall lean mass increased over last couple of years (3 times a week of calisthenic type training focusing on compound movements).
16 hours of fasting dosent diminish muscle, atleast not for me. Ive been doing 16/8 for 4 years now and ive gained 10 kg of muscle the last 3 years ( 183cm , 83 kg). Four times to the gym each week lifting, running 4 times a week (currently logging 50 km a week), creatine, whey protein , nuts and eggs.. blood work is exellent. With that amont of running and fasting I should lose muscle according to this right? Explain me how im gaining muscle then and why my vo2max has been increasing from 36 to 56 the last 3 years?
"If somebody is skipping meals it can be hard to reach the correct protein intake" Well, i absolutely disagree with this, if it's the only argument against fasting, then there is no argument at all...
best way to lose weight and preserve muscle is alternate day fasting, with exercise ( resistence, HIT, Mobility training) on feed days. diet, high protein , mixed veg and berries, once you reach 15 % bodyweight if you are male after 4-6 months to lose about typical 50lbs of fat, switch to body recomp. training, to gain muscle and eat high protein diet 4-5 times a day
Fasting has been around since the common era. I follow circadian rhythm eating. I eat when I wake up and stop when the sun goes down. Anecdotally speaking I sleep much better when I go to bed with at least 4 hours after my last meal. It can be anywhere from 12- 14 hours without food. It’s worked since 2016 and will continue to do so. I agree with Dr. Stanfield with how to speed the calories. My breakfasts are between 600-1000 calories. Love them. 😂
Prolonged fasting can help losing weight without lowering your metabolism, also resets the body from addictions, although studies suggest it is detrimental to muscle in the short term. My opinion is that if you are either gaining or maintaining muscle, you should know your body composition. This knowledge allows you to use fasting without being paranoid about muscle loss. Notice that not working out or not consuming enough protein can be just as bad, if not worse, for muscle maintenance. So, there are other, more significant ways to lose muscle. If you are already doing everything necessary to gain muscle, then fasting could be overall beneficial.
There is evidence though that 5:2 has benefits that are not seen in alternate day or 16:9 etc fasting. Also, there is evidence that fasting mimicking does not lead to muscle loss. So i would not discount fasting entirely but many forms seem to be pretty ineffective at best
Looks like the difference in caloric intake between “fasting” and “not fasting” in the studies provided was almost nothing. With regard to the study around timestamp 4:00 on time restricted eating… having a 10 hour eating window is not “time restricted” - that’s literally just being able to eat whenever, all day long, like almost everyone does already. I can only speculate, but I am guessing the sudden flailing logic dripping out against fasting is that it’s gaining noticeable ground over the last decade, and the pharma folk stand to lose a lot more money if the population is able to do something so simple and easy in order to maintain their health, instead of getting sick and injured and paying for various forms of care.
People who are in good metabolic shape with a healthy BMI are going to experience fasting much differently than someone with an excess of adipose tissue to get rid of.
I started doing what they did do to us in the Basic AIT of US Army's Infantry School 258-C "Charlie Rock!" They did minimal time-restricted eating. The chow hall would open at 7 am and close by 6 pm, so a 13-hour fast and 11-hour eating period. At night, they would blow fens at us (I guesstimate the temperature to be about 62 *F in our bay), we would wake up for the guard duty churning our teeth. This meant minimal extra deposit of brown, cold resistant, fat. During the day, we exercised for a couple hours in the heat of Georgia (sauna-like conditions). It was late 2005. It seemed they wanted us to have perfect survival bodies, and not necessarily the perfect performance bodies.
Fasting is terrific and can help solve so many health problems from Diabetes to BP and others. This has the pharmacy industry scared and they are spreading propaganda against fasting. They stand to lose billions of dollars.
To me the point is the question “what method makes it easier to reduce calories?” Is it easier to just eat less every day, every meal? Or is it easier to just not eat for a whole day twice a month, or do 16:8 style eating? This depends on the person. Just make sure most of your food is protein.
The obsession with these higher protein intake levels is, frankly, suspect. Humans need protein but nowhere near the amounts that are pushed. I’m suspicious of this protein/carnivore push because of how many people are switching into more plant-based diets for improved health. Can’t really separate these powerful industries and their profits from the “recommendations” and influence. Nevertheless, like all things, there’s a cost-benefit calculation. If you’re very worried about muscle loss, do resistance training. Your body will build/maintain muscle as long as you’re eating adequate calories and at least some protein.
The advice to is contradictory ' to consume a low-calorie protein shake during the part of the day that they are fasting'. Obviously fasting means-no food;hence,taking protein during fasting will break the process.Yes,during the feeding window, which is 4 hours for me, I take whey protein to avoid sarcopenia. But thanks for your efforts to educate the public.
No matter what peter atia or anybody says but fasting is one of the most powerful tool for our health.. mostly they both so called doctors talk without any proofs on the basis of their own assumptions
People going on comments sections saying "I dont care what science says, it's worked for me and it's a thousand year old tradition" as if everyone has the same body type as they are.😂 Its also an appeal to tradition fallacy and saying that it works for YOU is an anecdotal evidence. We cannot always rely on what's traditional, and anecdotal evidence isnt proof that it works for everyone. People also don't seem to understand that science always evolves. Just because scientists and experts recommend fasting before doesn't mean they shouldn't change their minds should further evidence shows otherwise. This issue on fasting proves that theres always nuance. As more and more types of people try intermittent fasting, there will be varying results. Also until recently, women have been getting the shortest end of the stick when it comes to health outcomes because we're not always included in a lot of studies...so even in this day and age, women's bodies are not fully understood. I for one have stopped IF even though it used to work because I have had a hard time adding on muscle mass. When i was looking around as to why, it appears that there are now research that shows IF is not effective for women entering or going through perimenopause... now it makes sense because I'm now forty-five years old. I literally gain weight when i breathe. 😂 Seriously. What works for me nowadays is walking before breakfast. My fasts are 10-12 hours, nothing more and I eat three times a day. Some days when I'm not working out, I eat twice a day. I try to work out three times a week but life happens but walking has been the most constant and religious, and a lot of NEAT. But that's me, and possibly women like me...in the end it depends and we should get our numbers checked and talk to a doctor if we're health compromised before doong anything like long fasts as it isnt for everyone.
I tried prolonged fasting and got very good things to report. Including scar tissue removal, injury recovery(5d-10d fasts), and more anabolic results from gym in the 2w following a 4d water fast.
Even if I agree on all points you make I think it's still important to point out that eating troughout the day can be detrimental from a circadian point of view, irrespective of caloric plus. E.g., eating until 5 min before bed time as well as eating 5 min after waking up might have negative effects in terms of metabolic health. So time restricted eating in this sense might actually help..
Dr Brad , you should make a step back, breathe , smile :) and then take a look at Dr. Pradip Jamnadas approach. 3days+ fasting has many advantages, too many to be disconsidered. And i would love to see your view on his philosophy. Huberman , Longo, Attia, Dr Rhonda, Sinclair, the Nuchido girl have almost the same angle, with small variations, but this dude brings (from a strong scientific standpoint) something very interesting. Please try to take a look when you have time :)
A new controlled trial came out very recently doing a 6 hour eating window. The control group and the fasting group ate the same amount of calories. There were still immense benefits.
i fast for 7 days every year, and i have not noticed any lose in muscle that i cant gain back in just a month or 2 tops. i mean dose losing Glycogen in your muscle count as muscle loss? because i wouldn't see that as ''Muscle loss'' unless it was the very same proteins that make up my fast and slow twitch fibers or the proteins involved in performance (not proteins holding onto water)
I have seen study showing that those doing multiday fasting that if they do include protein and maintain resistance training the retain the lean muscle. Additionally, for a person underweight with BMI under 15 may have additional risk for lean muscle loss.
I don't understand why everything has to be all or nothing. You were clearly fasting too much in my humble opinion. I would think a five day water fast every other year would be a much better prescription. Of course, everyone's body is different, and this is why medical/health science is so contradictory. Thanks for the videos!
And along these lines, I keep hearing quite a bit of contradictions in regards to the amount of muscle wasting that occurs during a fast. So far, from what I have heard it sounds like physical activity during the fast will ward off most of it. Of course you lose glycogen, but this returns rather quickly.
@@insidethefire6840if you work out and cause damage to muscles, then how can they grow back if you do not supply them with the nutrients in food? Also, you need food before working out, just to have the energy to do anything.
I'm 54 and have been regularly fasting for 25 years or so. For more than 20 year I NEVER had a stomachache or a strong cold. Heck I don't even remember having a headache or a migraine during this time. Mind you before starting it I was having all of these and just take them for granted as if that was the norm (like, you're alive you get sick every now and then no matter what.) But the thing is what was crucial to make me start in the first place was I met some random healthy centenarians (three to be exact) and asked them what they thought was the secret. They said a variety of stuffs but one thing they all had in common is, they've been eating very little their entire life and pretty much maintained more or less the same weight since they were 18 or so! Anyway that's just me. Each to their own.
i’m trying to get six pack abs, but controlling my diet was always difficult. i tried fasting, eating windows, calorie counting, keto, it was always hard. i’m now winning on a weekly meal prep, i make 14 meals, 1800 cal. i have carbs at breakfast, then 2 x 600 cal meal preps of chicken, veg and rice with a 100 cal different sauce each meal. it’s not only the balanced meal twice a day, but that my decisions are all removed and i don’t have to cook when i’m hungry, i just heat it up. also my carbs are white rice instead of sugars in fruit, seems to really work well to reduce hunger. i take vitamin C instead also lots of broccoli in meal prep. i also run 5kms a day on top of my usual weight training to maintain gains. rapidly losing the last bit of fat on my abs now. i’m like a month away from abs. strict meal prep and long distance running works great.
Just hearing you, my body says NO, there is no way back for me to be scared about missing or losing protein... Because I don't feel I lack proteins... My muscles are optimally normal, I exercise regularly and I feel great. I keep my routine omad lifestyle
Yeah problem is these influencer doctors try to jump on the the latest studies to "optimize" their health and get clickbait thumbnails. Doctors like Peter Attia and Rhonda Patrick jumped on the fasting fad even though the evidence wasn't clear. It looks really shady and unprofessional imo. At the end of the day, conventional advice will give 99% of results. Lift weights, do cardio, don't be overweight, eat a nutritious diet of mostly whole-foods, get plenty of sleep, wear sunscreen. Not much else except maybe supplementing with creatine, collagen, fish oil
'experts' want to sell books and get clicks on their channels. Fasting is the new Beanie Baby. I've lost nearly 150 pounds on good old Atkins and I eat 5-6 times a day. I always wondered about the muscle loss people got on fasting.
@@DrBradStanfield Well if fasting feels great for someone feelings >> data. After a 3 days water fast my chess blitz performance always goes up significantly.
@@jasonbarton2084lmao no he doesn’t. Gain and maintain muscle, increase v02 max, do zone 2 cardio, keep apoB and ldl low, have high insulin sensitivity. That’s the jist of it
Since I've fallen into a 12 hour fast, I've lost weight, feel better and have better glucose control. I still eat the same amount except snacks and grazing after dinner in the evening. No snacks after dinner at 6pm and no food till breakfast at 6am. Yes, that's a calorie restriction but it's a restriction due to fasting so fasting works for me and ensures I have a better diet.
In terms of multi day fasts - its the balance between muscle growth with known benefits... vs fasting with unknown benefits/the degree of benefit However if you are able to track your muscle mass, even using BIA scales over months to years, you can see the trend and adjust between fasting/growth. Almost all researchers in the field of ageing/longevity Ive heard talk carry out some form of >24 fasts occasionally. Trying to suppress mtor. It all depends on what level of evidence you are personally convinced by.
I eat for a 12 hour window each day. But once a month, I skip all my meals for a full day, and do a 36 hour fast. And once a year a do a 4 day fast. I feel it's teaches me the value and appreciation of food mostly. Not a problem for my muscles, yet. We'll see when I'm older
For under 45s it matters not, but for those 50 & older the body struggles to handle food all day like it did in our younger years. A protein shake sounds like a reasonable idea, or a 50 minute session in a gym once a week to restore muscle 💪 is a must for over 50s & older.
In a few year's they'll tell you fasting is essential....again!!! 😂 Listen to your body, observe the changes and get your routine blood work. Stop listening to so called " experts" who will clearly keep changing their mind
Important follow-up video: ua-cam.com/video/4Lo2u_WrR-I/v-deo.html
Time-restricted feeding can be a great way to reduce calorie intake and thereby lose weight and reduce blood sugar levels. However, I encourage my patients to consume a low-calorie protein shake during the part of the day that they are fasting. I advise them against multi-day fasts.
📜Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap
💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin
@@Chris2thepher If you are fasting it's impossible to get the 1.62 g/kg/day of protein intake to optimise muscle gain without protein supplements if you are working out. That doctor surely is not doing any sport to tell you that. Low protein intake is indeed a way to increase longevity, but you will increase the risk of sarcopenia when growing old.
You give a lot of longevity advice, and I don't mean to be mean, but your face has been aging really fast since I've been watching your channel. The skin under your eyes and the quality of your skin in general looks very weathered. Is this in part because you've not been following your own advice, or are you still figuring it out like the rest of us?
My understanding is that some of the latest research indicates that resistance training invokes a protective mechanism against lean muscle loss. Basically, if you choose to fast, you also need to choose to work out.
For about 6 years I fast 40 hours per week (Sunday dinner to Tuesday brunch), and while I concede that I may have some minor lean muscle loss (I have no way to really measure it), it seems to me that all of my physiology seems to be healthier. My skin became notably healthier, showing less signs of aging. Of course I don't have the data. I never see studies measuring much of anything other than fat and muscle mass, but it just makes sense to me that the weekly refractory period is enough to initiate autophagy and to reset all sorts of cycles, especially mitochondrial cycles. TLDR; it seems we're just scratching the surface of understanding the benefits and detriments to fasting, especially any fasting longer than 16 hours.
I eat more than ever when I break my fast but still notice a massive improvement in my health after the 30 days of Ramadaan
Exactly, I do this also. ETRF (Eat till 14.00) and take a long walk in the evening and a low calorie protein shake 30 min. Before bed.
I fast and excercise. I've gotten stronger and lost weight And my skin looks amazing. And my energy levels and focus are off the chart. I will never stop..
how do you fast, can you share your way?
Please answer! 😀
@@nebojsa1976he is not the only to seek his answer. Fasting is very well known practice
@@AG-mo9zsI usually fast daily 18:6.
12pm to 6pm
Usually OMAD.
I can tell you’re still new to fasting.
I found fasting as the only way to break the inflammation of my autoimmune disease so I can get my life back. Consuming food does something that flares me up over time. Fasting is a reset. Just my N=1 case.
As someone with multiple unfortunate intolerances, you might want to try 1-2 week trials of taking out every single kind of food in your diet and find out if you need to eliminate specific foods. I have had something resembling psoriasis on my fingers for most of my life and it's due to any sort of bread. I've also greatly benefitted from taking out cow dairy.
I am doing ADF right now for that exact same reason.
Same here. These drs are super privileged to me and my body that's eating it's own nerves. Like I give a stuff about living longer or having good muscle tone. I just want to be able to feel the world and not be in pain.
@@Dan-uf2vh I have to cut all caffeine, tea, chocolate.
I also found pain and inflammation relief using fasting, but it brought a set of other problems. I'm a very active person, I just couldn't recover from training and surfing after any type of fasting, it also negatively impacted my energy at work. Had to dig deeper and eliminate foods from the diet one by one. Took out oxalates, gluten, refined sugars and a few types of legumes. And Voila! started feeling like a normal person again. Edit: Added probiotics and digestive enzymes, helped me fix digestive issues. Found out that less gas and intestines inflammation, less leg and back pain.
NO! I will never return to " normal". I will only take calories during (maximum) 9 hours per day. I feel much better this way. I do not count calories. I feel much better this way.
Who else is with me?
totally with you, mate
I am too !
I'm with u buddy
Good luck
Me too, except maybe I could be more steady in the late am with some food. Sometimes.
Pretty soon I’m waiting for an influencer to caution against the practice of “breathing” …
The root cause of oxidation is oxygen so it checks out XD
Blah blah blah, look at me, pay me
Intermittent breathing 🎉
@@darrenbeutel6849 Exactly ! The power of fasting has been know for 1000's of years and practiced for million's of years end of story.
these people are paid by food companies. leave them alone
Fasting is my only option in this economy.
Unless I cross the border with a whole new identity, then I'm guaranteed thousands for food.
lol, I was looking for a comment like this one, a little exaggerated but not untrue
Word!
😂😂😂
But wait, you could get the pills, protein shakes etc that the "influencers" sell directly and/or are paid to promote. I like the FMD diet as can easily do it yourself with Longo's instructions. And Longo makes no money from the kits he sells. Unlike these influencers!
I have done 18:6 IF for many years and I immediately notice the effects when i don't:
Brain fog, fatigue, unfocus, weird joint and muscle pains (otherwise non-existent)
I also dont eat atleast 5 hours before sleep. My sleep quality and dream recollection is noticably worse when I have late dinner. Sleep quality is probably n. 1 for longevity.
Finally it is probably a good idea to let your stomach, intestines and gut microbiomes rest and recover.
Actually, that is a good observation. When I really feel the effects of fasting is when I don’t. The fatigue, the slowness, lack of motivation… they all come when I do not fast. However, I think these doctors have a point, not sure until what extent one meal a day every day is a good thing. Muscle development and hormone balance is very important…I am considering to take a protein shake or something like that instead of the skipped meals. Maybe that would compensate…but not easy these days to find the right protocol as there is contradiction everywhere.
And i have noticed exactly the same..
Me too. It cannot hurt to eat less often. Just make sure you have a diet that gives sufficient protein, fats and nutrients.
I'm 60 , I fast for 44 hours straight a week, I'm at the gym 4 times a week, I have gained tons of muscle and never felt better both physically and mentally
I'm 50 and do 36 to 44 hr a week with 16-8 the rest of the week. Training at the gym 3 times a week. I have never been in a better shape in my entire life, not even in my 20's
Peter attia lost muscle cuz he was was doing time restricted eating, a monthly 3 day fast and a quarterly 7 day fast
@@220grit3 Peter's a bone head lol..
He probably was eating animal crackers for lunch
Is it possible it looks like more muscles because you have lost body fat?
Na I’ll keep fasting. not losing muscle here
Opportunity cost is a thing. You don't actually know if you're gaining less muscle relative to not fasting because you don't have the counterfactual. If you want to keep fasting, fine, but this is why n of 1 means nothing, you have no way of evaluating against a control.
@@nichtsistkostenlos6565 But if you tried both. Then you know wich one works the best for you. Stop talking for people.
Have you been doing dexa scans? Do you really know that for sure? If you are young you are probably going to get away with it but over 35 it starts to change, morso if you aren't getting enough protein in.
Mere sensational alarmism. Experience is the best teacher, not so called surprising studies.
@@nichtsistkostenlos6565I know. I've been lifting 18 years. Fasting for about 10. Strict 22+ fasting daily for over a year and have GAINED muscle and cardiac fitness.
Would you not think it beneficial to give the digestive system a break? More blood flow to the rest of the body. Additionally less oxidative stress and inflammation in the gut
Tell me what evidence you have that "giving the digestive system break" is beneficial. Should we stop the heart every once in a while to "give it break"?
Why would the rest of the body need more blood flow during the day? It needs more blood flow if it works.
Did if for 9 months 18 to 20 hours a day every day my blod sugars spiked .my a1c went from 5.8 to 6.4 i stopped went back to regular eating my a1c is now 5.2 never again i would do if @@nichtsistkostenlos6565
@@nichtsistkostenlos6565 What a stupid comparison.
@@canaridissident7309Take it easy on him. He's giving his brain a break. 😅
I've done both, with calorie restriction i was miserable constantly, tired, hungry, with intermittent fasting i had energy, was not hungry and had no cravings, so i think it depends on the person, or let me put it like this, nobody can do a calorie restriction diet as a lifestyle, it wont work i've never seen anyone do it for years, but intermittent fasting you can do as a lifestyle and you even will forget that it's a diet it will just feel normal to you after a while.
no. it doesn.t depend on the person. fasting is beneficial for all organisms. it.s how nature intended it. proven thing. period. this clip is garbage
correct
And hunger pangs will gradually decrease
Very true
Calorie restriction and IF doesn't have to be mutually exclusive.
It's not about calories, it's about minimising insulin levels throughout the day.
This!
Ahh! Someone said it.
I am becoming more and more convinced that people should stop following health influencers. Even they themselves cannot agree on anything. Soon another study will appear recommending the wonders of fasting or one supplement or another.
Given so much contradiction, it is not surprising that many people lose confidence in what the experts say.
100% agree
People would be far better off seeing their primary care doctor to learn how to prevent disease, rather than conflicting info on UA-cam.
I recently made a video about this very issue
Agreed
I really thank you for your comment. One Health influencer says this and the other that. Then some years later they change opinions and argue with each other. And we the common folk are left confused. Take metformine as an example. It was praised as a wonder drug, now it is literally hated 😂😂😂😂
@@DrBradStanfield For many health problems that I had in my 65 years of life so far my primary care doctor was completely useless. For gut problems he just told me that I had sensitive guts with no recommendations; for stomach spasmes he just recommended pills with no diet advices; for chronic inflammation just recommended cortisone, etc, etc. So like many others here I try to take care of myself by understanding more how the body works and how health works (not diseases).
You sound like a religious person: don't question authorities (reverends), anti-science, and not much education in science. If you would have educated yourself in the sciences, you would be comfortable with uncertainty (science is not about certainty), you would be skeptical, and you would have enough knowledge to understand the evidence and that all beliefs are tentative.
Only a person with little education would lose confidence in unnamed "experts." Different experts have different opinions and can be wrong. You should also be able to spot someone acting like an expert when they are not. What are you going to do? Go to a plumber for healthcare advice? This is what anti-science attitudes have brought us - people unable to think for themselves.
Fasting didn’t start with rodents buddy, it’s in ancient texts all over the world.
What texts?
No but fasting among the science based people and doctors did
@@aryaastark9201 getting biblical? The NIV has a webpage with ten references. Moving swiftly to the Buddha’s origin story. Fasting involves Taoism, Sikhism, Islam, Hinduism & Jainism as well.
@@aryaastark9201ancient Greek philosophers advocated Socrates, Pythagoras, Hippocrates etc... just research it dude
This guy fasting for 7 days, that's dumb, where you getting your building materials to rebuild. I'd just limit fasting to max of 4 days.
I used to do intermittent fasting and i had clarity and self confidence, i was more productive in general and it made me feel that i can control the urge to eat, i was less hungry and less angry… combined with running 4 times a week it made loose 13 kg in 5 weeks. I did the 16/8 fasting. I’ll keep doing it!
Keep doing your thing man. You do know these moronic witchdoctors wanted you to be dependent on pharmaceutical industries, while they will be enriching themselves. Fasting with green tea and I never felt heavy, dizzy or weak. I'm sold on green tea for life, ffuck coca cola and ffuck McDonald's
As a forest monk we generally eat one meal per day .. and many forest monks here who are in the 90s , 100 and 80s have fasted for many days per week ..it's not uncommon for some to eat once or twice a week or a couple to afew times a fortnight....the body adapts after years of doing it .
Tell me more about these monks...how do i find them?
@@Handelson Go to Thailand
@@Handelson I typed some info here but seems it may of been deleted ..to keep it brief you may try searching " Thai Forest monasteries - Ajahn Mun - Dhammayut "..blessings
More importantly, what is the health and strength of these monks?
If you're not over 90 you have no credibility calling yourself a "Longevity Expert".
I like it..
My dad is 96😊 I listen to his words of wisdom
I find it very unconvincing that 16 hours of not eating should diminish your muscles, especially if you eat enough protein during your eating window. I'm obese, and intermittent fasting greatly helps me control calorie intake. I'm sure this is more important in my case than an ever so slight difference in muscle tissue should it really be a thing. Just wait a couple of months and someone will come out with a study saying that you need an individual approach to fasting (or not fasting).
You are wrong ।if you believes digesting 2000 cal in 8 hrs will relieve stomach and 2000 cal in 16 hrs will hurt stomach।
Dr. Stanfield said that it was multi-day fasting that led to loss of muscle mass, which is why he stopped multi-day fasting.
It's not outright bad it's just sub optimal for muscle growth
16/8 is not fast only time restricted feeding. It is definitely healthy in fact it is even a thing indicating how people’s lifestyle is messed up.
@@fool9111z Show us the benefits
Yeah, intermittent fasting is the best thing I've done at 59, now 61, I'm not going to stop, it's so nice having a flat stomach again and feeling better than I've felt in decades, it's hard to know what your test subjects are truly eating and how often
Exactly the same experience. Amazing shape in decades. I look at photos of my self from my 20's and 30's and comparing to now. The difference is crazy. I'm shaped up, lean, sharp and clear in my head.
Yep, it used to be I couldn’t put my arms over my head without it being painful, that all stopped, no more pain
That’s amazing!! I’m mid 40s, gained weight on carnivore and haven’t been able to get it off. I know fasting works, but so many people scared me away from it. After months of no success, I’m finally going back to fasting!! Your comment is encouraging! Thank you! 😊
UPDATE: It’s working y’all! I attempted a 72 hour water fast but had to break it at 36 due to a LOT of weakness. I then started eating around half of my maintenance calories and even included a feast day over the weekend, and I’m down three pounds in 6 days and only had 15 to go! I’m so excited to finally see the weight coming off! 🎉
You’re welcome
Going strong for 5 years now ... steady weight and very consistant yearly physicals ...
I did one day per week fasting regularly for 2.5 years. In the meantime I gradually increased my exercise volume. After 2.5 years when I was able to regularly run 10km and lifted weight 2x per week, I noticed that fasting is getting harder. I was more irritable, nervous and tired. I gave up on fasting to focus on movement. I still do (24h) fast once in a while but not regularly and not when I'm training hard. BTW I started fasting while recovering from my 3rd chemotherapy in as many years. It was party a way of preventing reoccurrence. It worked. I didn't need a 4th chemo. So, do not discard fasting. It has benefits but do it wisely.
Just another example of why I personally have stopped following the "latest trends" that is being taught by Doctors and Health Gurus on UA-cam, because as I have stated many times before, their opinions always changes and contradicts earlier teachings.
So that is why I personally, just live my life as my grandma did.
1. Eat good nutritional wholefoods daily.
2. Have a positive outlook and mind-set and focus on solutions.
3. Exercise regularly, walking, swimming, dancing and so on.
4. Do some light weight training, as my grandma used to work hard and do regular lifting.
5. Have good and quality sleep.
6. Love others and treat others with kindness.
7. Enjoy LIFE ;-)
attila wrote, _"their opinions always changes and contradicts earlier teachings."_
It isn't always the case that opinions change. Sometimes it's the science that changes as we collect more data and do additional studies to include and to control various confounders.
That's how science works -- indeed, it cannot work any other way. All knowledge is held 'tentatively', which is to say that whatever we may presume to know in any given moment... is the best understanding we have.
Some people, be they doctors or online influencers, are more careful than others when reading studies and extrapolating meaning from them. And when this is the case, it isn't the science that's wonky, rather it's the people who think that they understand things but who actually don't, aka "Dunning-Kruger'.
My approach is to listen to a variety of people who have different views, but then to decide for myself. This puts the responsibility where it belongs: on each of us to be responsible for our choices.
Until such time as humans attain omniscience, this leap-frogging from conclusion to conclusion is the best we can do.
@@RichardHarlos And that is the point, so many times, and I mean a LOT of times, we have had "expert health gurus", even Brad many times, have shown data that we conclude we will follow to live longer and healthier, only for them at a later date say, "STOP, we have need data to show we need to STOP taking that or this etc".
In fact, some things have later been warned about as being dangerous or bad for a long life.
So we cannot know for sure anymore about anything we are told if it's safe to do or take.
So as for me, I will just go back to what my grandma taught me and how my grandparents lived their life, as they lived a very very long and healthy life.
I agree with you Attila, I am so fed up with all these "health experts" and "latest credible data" claims, that only end up being contradicted at a later date as being bad for us or useless.
I have wasted so much money and time on following what Brad or other "health gurus" teach, and I have wasted so much money and time on supplements or strategies taught by these people, as too many times, at a later date, they retract earlier recommendations once "new data" is released which contradicts earlier data.
So I too will just focus on being healthy the good ol' fashion way, the way my grandparents did it.
@@attila_kosa I hear you. I'm just clarifying that the 'changing opinion' element isn't always because people are fickle; it's because science is a process of discovery.
Any past certainty about what is or isn't good or bad was more likely someone's **expectation** that some scientific conclusion must be a 'written in stone; never changing' kind of thing. It's not, and it never has been.
Our grandparents definitely had a practical wisdom that appears largely absent today. But to be fair, that's part nostalgia :)
The truth is, the more we learn, the more we refine our understanding. It's one of those 'the only constant is change' kinds of awarenesses. And that isn't a bad thing unless...
A person is of such a mind that they desire, or prefer, that whatever answer is offered should be the **FINAL** answer. And so when things change, such people become discontent, and criticize the changing nature of our understanding as if it's some fault of science or of fickle people.
In truth, we don't know nearly as much as we may prefer to believe. So for me, the most useful frame of understanding here isn't to place some eternal confidence in any specific conclusion. Instead, I think we're better off recognizing that the process itself is useful, and that frequent updates to our understanding is just part of the process.
@@attila_kosa wrote, _"And that is the point"_
Except that it's not the point. The point is, science will always be a process of discovery. Folk wisdom has a place, for sure, but it doesn't 'know' in the same sense that science 'knows'. Your grandmother's advice sounds quite practical. To be fair, though, you're sharing general sentiments rather than specific ones. And that's why her advice can seem so useful to you: because it isn't specifically defined. WIthout a specific definition, there's no objective, universal point that can be evaluated as 'true' or 'false'. For example:
_"1. Eat good nutritional wholefoods daily."_
What, specifically, constitutes 'good nutrition'? You haven't said. You did mention "wholefoolds" but even this has some caveats: the whole-foods in your grandma's day were likely different than their modern day counterparts due to selective breeding and genetic modification. If you want to see examples of this, there are plenty to consider online. Look at bananas, for example. Or watermelons. The modern versions of these fruits are almost nothing like their predecessors. Same is true of wheat, which has been selectively bred, and later, genetically modified to produce higher yields, but with consequences such as less nutrition and higher gluten. This is one reason why 'gluten intolerance' is a much bigger issue today than it was 3 or 4 generations ago: they didn't have as much gluten in their wheat as we do. And if you've ever looked at nutrition labels in a supermarket, you find wheat in maybe 70% of the foods. I was surprised to find wheat in tomato soup. Like... why?
Back to the topic, though: it's easy to make general statements precisely because they lack specific content to be evaluated as true or false.
_"2. Have a positive outlook and mind-set and focus on solutions."_
Again, what constitutes a 'positive outlook and mind-set'? Each person may individually interpret this however they prefer. So, it's too vague to be evaluated as 'true or false', and that makes it 'bulletproof'.
_"3. Exercise regularly, walking, swimming, dancing and so on."_
There are many different exercise strategies, and each seems quite specifically tailored to a particular outcome. So, again, 'exercise' sounds good, and you did share some examples ("walking, swimming, dancing and so on") but do you understand the primary benefits that each 'school' of exercise is best at providing? Are these benefits of equal interest to all people? Of course not. To exercise for weight-loss is different than exercising for body-sculpting, and that's different than strength-training, and that's different than endurance training, etc.
I won't go through each point you made, but I trust that by now you see a pattern: making vague statements are as subjective to individual interpretations as scientific conclusions are subject to revision over time. And with this in mind, we see that your criticism of science and your preference for grandma's wisdom is a bit ironic. I say this with all due respect to your grandma and to you. Science says specific things... these things can be measured objectively... grandma's wisdom, at least as you've articulated it here... is too vague to be evaluated specifically.
Oh, so it means one is skinny? I take skinny every day over inflamation, obesity, diabetis, dementia, heart attack and so on. Not to mention the overall way i feel since i discovered intermittent fasting 4 years ago. Now at 43yo i do 22/2 fasting and feeling perfect. yes, i'am skinny, but have 100% more power, sleep 6h a night-dreamless most of the time, can sustain longer physical and mental activities, digestion is simply perfect, so is my asthma, it improved to the point i no longer need medication, my smelling sense got much better as the tasting sense too. Throughout the day my body feels relaxed and my mood improved, no more swings...nonmore feeling drained and exausted every 2h. i feel younger, i look younger...
And as i read the comments, there is nobody here to back up your claims, i mean it seems to me as the majority has done this fasting as an experiment on themselves because their boddies told them something was off, and as a last sollution they got to fasting and it works. For all of them. That totally dismantles your claimings. Sorry.
I don't know what's the purpose of this clip other than to attract followers, likes or comments, so basically-attention generating money (which is ok by me), but- with all due respect- you are plain wrong. Nature intended us, like any other (mature) being, not to eat constantly through the day. The correct way of life is to fast, all religions knew that, and i'am saying this as an atheist. All the diseases i mentioned appeared with the western lifestyle of exageration and wealth. And anyone adopting it, has one or more of these diseases. What more proof or studdies do you need? It's not rocket science
For me intermittent fasting is just easy to restrict my calories. Nothing else has worked long time. But I do eat a lot of protein.
I fasted on water for 30 days in 1996 before it was fashionable, or influencers got involved. I lost 30 lbs and my excess skin from a bigger weight loss got firmer. I have done many other shorter fasts and different kinds. Even "dry fasted" for 3 day. Now I'm Carnivore and do "fat fasting." I love the results of the reset that fasting provides. It's existing forever and is mentioned in all ancient civilizations. I never "trust the science"
I do practice fasting. Last year did a 63 day water fast, followed by 40 day water fast. Results were amazing! Lost 155 pounds, diabetes gone, inflammation gone, no loose skin and l don't know what's being sick. No doctors supervision. Everything is possible.
Now you know why doctors hate green tea
Keeping muscles is not just a question of protein intake, it's more 'use them enough'. I'm 65 years old and in the past 2 years I used a lot my legs with trampoline, bike and walk and neglected my arms, and guess what? I have lost most of my arm's muscles and not those of my legs...
this is exactly it
What exact work has Attia and Dr Patrick done in longevity research that makes you believe it is more valuable and correct over the data from Valtor longos lab? That he has now completed human trials on fasting mimicking diets, and its outcome in humans.
And the muscle loss issues have been debunked by his lab as a very temporary affect.
I don’t mean to start a fight on the topic, but Longo has done the research and has made the latest data available circa February 2024
I have been going through these videos, have done multi day fasting and now down to 12-14 hrs fasting. As I understand, there are 2 camps. One camp consist of ppl who workout heavily, thereby increasing the protein and fuel requirements (camp for Dr. Attia and Dr. Patrick). Second camp consist of sedentary / normal people who does not exercise / exercises but not heavy training like powerlifting, vo2 max training etc. Fasting is much more efficient in this segment of population. As for the heavy exercise population, exercise also induces autophagy, so such long fasts are not required. But this is just my observation. I may be wrong.
@@tiariainthe outcomes would be interesting to compare, but I can’t find any former Olympic athletes who lived beyond 100.
as I understand from that 2nd camp u mention atleast they have another benefit beyond autophagy where stem cells activate several weeks post fast.. according to longo.
Maybe that’s where the added benefits come from, just guessing
@@Fab666. true. I think we get too caught up between fasting and not fasting. The key is balance. Fast to promote gut health, autophagy, rejuvenation and follow it up with exercise and protein to build. It's a balance between mtor pathway and ampk pathway. Both necessary. Proper food, fasting, exercise, sunlight, low stress and sleep. And something to look forward for mental health.
@@SkyRiver1 Sounds like you traded one problem for another. Yes those paintings need to be shielded from UV rays because they are incapable of doing something that your body does naturally; regeneration. ie autophagy. So technically you are correct that you are "harming the dermis" but you are lookng at it exactly the wrong way. its a good type of harm. Its stressing the body with external factors to induce adaptations. It induces autophagy and cellular repair. Natural sun exposure done properly and safely, increased gradually and done in moderation is one of the easiest ways to improve anyones overall health. Its also good for your circadian rhythms. Your body regenerates and replenishes skin cells in the millions every day. Sun exposure helps to expedite this process and as human beings we were naturally adapted to it. We didnt have sunscreen and we didnt hide from the sun in our evolution. Irrational fear of the sun is a very modern phenomenon. Obviously dont get bunred every week, but wearing SPF 50 everyday and constantly covering up and hiding from the sun like a vampire can be jut as bad or worse.
Why should I follow Valter Longo recommendations, for example eating less than 50 grams of protein? How was this proven conducive to long life, and good health?
People, if fasting were as dangerous as the experts claim, none of us would be here. Our ancestors until very recent times fasted out of necessity, food was not plentiful, and refrigeration was still a dream.
Yeah ! They lived for 30 years average :D
What a silly argument. I know many smokers that get to live to their 80s. I guess that means smoking isn't bad.
The question is what meal scheduling is best.
Brad is also not saying it’s dangerous. It just burns lean muscle, which has implications later in life.
Not that this means much, but personal experience of 7 day fasts for me is it takes a while to recover my weight lifting ability (I’m on a pretty intense regime).
Our ancestors also died by 60(average lifespan of 30 is partly a misonceptionbevause peoplemisunderstand, we didn't doed in droves at 30, it started to hppen after 40; there's huge risk to die when under an age of 5, after that if you survived, you lived long adult life)
I eat a lot of lean protein when I break my 24-hour fast. I do fasted cardio and lifting. I've lost a ton of weight quickly. While gaining muscle, strength, and endurance. It's easier than counting calories. I just look at the clock and and of eat whatever I want. Within reason. Finally, I cut my blood pressure in half. Full disclosure. I've also recently become sober from alcohol and abstain from all fast food. Feeling great. Looking... better.😊
If you are going to stop? Stop listening to "experts" and let your own experience prove what works for you.
I'm on 20/4 intermittent fasting for almost a year. It does miracles to me. I have my breakfast at 14:00, usually three boiled eggs with feta cheese for protein and one avocado for good fats and fibers. At 15:30 I have a whey protein shake with a fruit. At 17:00 I have my main meal which includes meat protein (usually fish) and a good salad with extra virgin olive oil. Then just water or tea/coffee with no sugar or milk till next day 14:00 when I start all over again.
Hey :)
Can you Tell us what mind of benefits do you notice?
Dr. Nir Barzilai, who specializes in centenarians and longevity, said that what's good for the muscles may not be good for the rest of the body. Yes, protein may be good to MAINTAIN muscle mass, but excessive protein leads to higher mTOR activity which speeds up the aging process. You don't see centenarians jugging protein shakes and lifting heavy weights. They are usually lean and eat a high diet of complex carbs.
If I remember correctly in one of your videos you went over studies on protein and the conclusion was: daily protein intake is more important than protein timing if you get at least 3g of leucine with each meal. It can easily be applied to intermittent fasting.
Yes that’s certainly an option.
In my clinical experience however, most people struggle to reach their protein goals if they eat within a small window in the day
@@DrBradStanfield From my experience 100 g of whey protein isolate can be easily dissolved in 500 ml of liquid( if that's too much can be separated in two drinks a couple hours apart)and that would cover a large portion of daily protein needs. It's only 50 g of soy protein isolate however,but it's much cheaper.
@@BBB-pe3ipcauses, or correlates with?
@@demonfedor3748 In your experience, how much protein does a typical human metabolize, and over what period of time? I think that this is an important consideration, because otherwise one could simply make a protein shake with all the protein they need for the da and then fast the remaining 23 hours... right?
@@RichardHarlos Human body metabolises all the protein you throw at it. If you get digestive issues then maybe you ate too much. I can consume as much as 120 g of protein in one big shake with no problem.
New research seems to indicate you can take a ton of protein at once (100g). The biggest problem the fasting is that many people dont get enough protein. I fast to feel better and fight inflammation, not to lose weight. My mind is sharper and I feel healthier.
Fasting has turned my life into a miracle. Mental clarity and energy through the roof. I fast on Mondays and Thursdays. Simple and joyful.
Currently doing one 24 hour fast each week. Noticing all sorts of benefits, including losing anything between 1/4 of a pound to 1 pound each week. I need to lose nearly two stone. I am feeling inspired by fasting. I eat incredibly well and healthily outwith my fast and make sure I drink plenty of water during my fast day. Can't see me giving this up!
I just did a omad for two days followed up by 43 hour fast. Lost 6 lbs weighed 4 meals into refeeding. Huge visual change in waistline.
The biggest reason most people fast is Autophagy. You didn't really address that. Until then, Intermittent Fasting is an awesome way to enhance health and life span
I don't think autophagy because of intermittent fasting has been proven in people. They did it in rats, but people are mirroring the same time window, while that doesn't actually make much sense since they are much shorter lived animals. So probably you need to fast much longer to achieve the same effects. But people just assume that it will work in humans, and as "experts" say this, people just parrot this idea, as if it's fact.
@Nelis1324 my main point is that intermittent fasting benefits go far, far beyond weight loss. Things like giving the gut enough time to digest. Increase in HGH, Increase mitochondria through Hermeses, increase variety and volume of beneficial bacteria...
Yes that's a fact.
Autophagy is not as simple as y'all make it. Triggering autophagy is not inherently good, and many things increase autophagy that are explicitly bad for you. Being overweight increases autophagy, but so does calorie restriction of any kind. "Autophagy" is just a buzz word for people in the fitness industry that don't understand the first thing about it.
I can say with certainty, that by fasting (16/8), I am far less hungry overall. I eat a plant based lunch, protein pudding (blueprint) w/ blueberries/walnuts, longevity mix before workout, a protein shake after workout (why, collagen, and pomegranate) , then dinner (and try to not eat after 8). I have never felt better. I am stronger and leaner than ever. My T has almost doubled. My metrics on the bike are the best ever. At 50.
I found interesting that there was no mention to the fact that after the glycogen reserves are finished, the body starts to burn fat in order to get energy, there's also the production of key tones. Dr Jason Fung in one of his books said that the muscle loss in temporary and as soon as feeding resumes the body starts to rebuild it. I am not a doctor or a scientist but IF has worked for me and I have been able to actually gain muscles while fasting.
I’m in my fifties and independently came to similar conclusions for similar reasons. I lift and try to build muscle and carefully manage my protein intake daily. I also have tried periods of intermittent fasting and normal eating with similar calories and saw no real difference. I now just track my food and focus on my calories and macros, running, walking, and lifting.
You should do a deep dive on the fasting mimicking diet. There is quite a bit of research on it, and the benefits seem to be more consistent compared to intermittent fasting.
My best guess: Further study will support fasting -- at least for those who are anything but very low BMI. Fasting makes me feel great, and so OBVIOUSLY improves how my body is working. It will take a lot to reverse my position on that.
I like that advice on eating a light meal before bed instead of a heavy meal. I usually eat too much before bed... and usually wake up tired too. Going to switch my eating habits.
That's good advice to make your last meal a lighter one. I have never found fasting to be of any use, so I believe the researchers on this one. Especially the extreme fasters, they often look sick and extremely thin. The 16-8 IF probably does no harm or good.
Because 5 hrs goes into digestion, causing heart to pump a lot of blood to stomach. While brain is over seeing this process.
Me, stop fasting? Yeah ok
I'm a big believer in listening to your body, and my body and mind feel so much better with frequent periods of fasting. I think I'll stick with what has led to me becoming healthier physically and mentally.
Too many cranks like this trying to play fasting down,somebody somewhere doesnt want us fasting😂
I lowered my blood sugar from well into the diabetic range to "normal no action". I restricted carbs and did a 16/8 fast 3x per week. I increased exercise to around an hour a day. I did eat a lot of protein to offset the muscle loss.
The eating pattern you describe is in effect what i consider to be time restricted feeding, stop eating a few hours before bed and only eat again the following morning. So stop eating at 6pm breakfasting at 8am the following day is a 14 hour fast.
This is all lies fasting is one of the best things your body can have
Yip
Ok, fast for the next 60 days and tell me how you look and feel after your muscles waste away 😂😂😂😂😂
I’m doing fasting of 24 hr 1 day every 15 days and my body composition right now it’s better than ever. Thanks for the great videos 💪🏻
Thanks for sharing
Yeah me too. I don't eat on sundays and after 7 months, I am in a better shape than in 20 years. Thing is though, the fasting is not the only thing I'm doing. I started glynac couple of months ago and I think it's done amazing things. But this year, 7 kg weight loss and my strength levels are the same as at the beginning. I actually am stronger now, than when I weighted 10 kg more.
That's interesting
The latest research I found stop eating as soon as possible to sleep on an empty stomach
5 hours before bed - is a good rule to try and work to.
Makes eating out / socializing a tab awkard.
@@felipearbustopotd - that's true. But I now go out and don't eat. You can't let others rule what you do. The people I know accept that and it's not really a problem. It also helps if you don't care that other people think you're a bit weird. They used to think that about people who didn't smoke.....
@@panchopuskas1 Ignaz Semmelweis comes to mind.
@@panchopuskas1 right
How about fasting for cancer prevention?
A few years ago I dug into the topic of cancer and concluded that fasting might be the only legitimate way of prevention. I would be very curious of your thoughts on this topic, Dr Brad.
Longevity is all well and good, but many people in Parkinson's and MS circles use fasting to slow down disease progression, likely due to autophagy as the theory goes. Please make a video on the best (proven) ways to induce autophagy and mitophagy for those healing from serious diseases.
In fact, fasting was able to cure Multiple Sclerosis in some mice! It has a profound effect on the immune system
I.F. is not just a weight loss tool: more importantly, minimizing blood sugar levels reduces risk of metabolic disease (diabetes, heart disease, Alzheimer’s, etc.). Multi-day fasting to promote autophagy seems to be the only effective treatment to prevent cancer (arguably another metabolic disease) and possibly essential for beating metastasized cancer (where chemo/radiation consistently fail).
GOOD VIDEO. One thing that seems to be missing, Is hormone production increased during fasting, that's the main reason I do it being 60 now.
also increases cortisol, which can be a problem for many
Low carb, quality carbs when eaten, high protein, moderate fat, no artificial anything, and small small amounts of sweets in combination with either counting calories or ONLY eating within a short window of time will both work for weight loss. Autophagy and gi rest is great on 24+ hour fasting, also you will not lose muscle during fasting unless you have a very low percentage body fat.
The answer to all of this is to eat when you're eating and fast when you're fasting. In other words, if you're going to enter a fasting mode then actually water-fast for one, two, three or more days + take minerals/electrolytes + strength train. And if you're going to be in eating mode, then eat when you're hungry, and don't eat things that cause you to be hungry immediately.
I agree. Pretty simple in practice to be honest.
Not to mention that fasting can be a very effective tool against some types of cancers.
Great points.
I do a 3 day fast every 6-8 weeks, give or take. Feels great and my overall lean mass increased over last couple of years (3 times a week of calisthenic type training focusing on compound movements).
16 hours of fasting dosent diminish muscle, atleast not for me. Ive been doing 16/8 for 4 years now and ive gained 10 kg of muscle the last 3 years ( 183cm , 83 kg).
Four times to the gym each week lifting, running 4 times a week (currently logging 50 km a week), creatine, whey protein , nuts and eggs.. blood work is exellent.
With that amont of running and fasting I should lose muscle according to this right? Explain me how im gaining muscle then and why my vo2max has been increasing from 36 to 56 the last 3 years?
"If somebody is skipping meals it can be hard to reach the correct protein intake" Well, i absolutely disagree with this, if it's the only argument against fasting, then there is no argument at all...
I have found that the longer l have been a strict carnivore, the longer l am able to go without food.
Satiety destroys fake hunger.
best way to lose weight and preserve muscle is alternate day fasting, with exercise ( resistence, HIT, Mobility training) on feed days. diet, high protein , mixed veg and berries, once you reach 15 % bodyweight if you are male after 4-6 months to lose about typical 50lbs of fat, switch to body recomp. training, to gain muscle and eat high protein diet 4-5 times a day
Fasting has been around since the common era. I follow circadian rhythm eating. I eat when I wake up and stop when the sun goes down. Anecdotally speaking I sleep much better when I go to bed with at least 4 hours after my last meal. It can be anywhere from 12- 14 hours without food. It’s worked since 2016 and will continue to do so. I agree with Dr. Stanfield with how to speed the calories. My breakfasts are between 600-1000 calories. Love them. 😂
Prolonged fasting can help losing weight without lowering your metabolism, also resets the body from addictions, although studies suggest it is detrimental to muscle in the short term. My opinion is that if you are either gaining or maintaining muscle, you should know your body composition. This knowledge allows you to use fasting without being paranoid about muscle loss. Notice that not working out or not consuming enough protein can be just as bad, if not worse, for muscle maintenance. So, there are other, more significant ways to lose muscle. If you are already doing everything necessary to gain muscle, then fasting could be overall beneficial.
because it's free and healing, and cant be sold!
There is evidence though that 5:2 has benefits that are not seen in alternate day or 16:9 etc fasting. Also, there is evidence that fasting mimicking does not lead to muscle loss. So i would not discount fasting entirely but many forms seem to be pretty ineffective at best
I would be interested to hear your current take on Valter Longo's more measured approach of 12 hour feeding windows and very periodic longer fasts.
Looks like the difference in caloric intake between “fasting” and “not fasting” in the studies provided was almost nothing.
With regard to the study around timestamp 4:00 on time restricted eating… having a 10 hour eating window is not “time restricted” - that’s literally just being able to eat whenever, all day long, like almost everyone does already.
I can only speculate, but I am guessing the sudden flailing logic dripping out against fasting is that it’s gaining noticeable ground over the last decade, and the pharma folk stand to lose a lot more money if the population is able to do something so simple and easy in order to maintain their health, instead of getting sick and injured and paying for various forms of care.
People who are in good metabolic shape with a healthy BMI are going to experience fasting much differently than someone with an excess of adipose tissue to get rid of.
I started doing what they did do to us in the Basic AIT of US Army's Infantry School 258-C "Charlie Rock!" They did minimal time-restricted eating. The chow hall would open at 7 am and close by 6 pm, so a 13-hour fast and 11-hour eating period. At night, they would blow fens at us (I guesstimate the temperature to be about 62 *F in our bay), we would wake up for the guard duty churning our teeth. This meant minimal extra deposit of brown, cold resistant, fat. During the day, we exercised for a couple hours in the heat of Georgia (sauna-like conditions). It was late 2005. It seemed they wanted us to have perfect survival bodies, and not necessarily the perfect performance bodies.
Fasting is terrific and can help solve so many health problems from Diabetes to BP and others. This has the pharmacy industry scared and they are spreading propaganda against fasting. They stand to lose billions of dollars.
Exactly!
@@XevLexa right
To me the point is the question “what method makes it easier to reduce calories?” Is it easier to just eat less every day, every meal? Or is it easier to just not eat for a whole day twice a month, or do 16:8 style eating? This depends on the person. Just make sure most of your food is protein.
The obsession with these higher protein intake levels is, frankly, suspect. Humans need protein but nowhere near the amounts that are pushed. I’m suspicious of this protein/carnivore push because of how many people are switching into more plant-based diets for improved health.
Can’t really separate these powerful industries and their profits from the “recommendations” and influence.
Nevertheless, like all things, there’s a cost-benefit calculation. If you’re very worried about muscle loss, do resistance training. Your body will build/maintain muscle as long as you’re eating adequate calories and at least some protein.
The advice to is contradictory ' to consume a low-calorie protein shake during the part of the day that they are fasting'. Obviously fasting means-no food;hence,taking protein during fasting will break the process.Yes,during the feeding window, which is 4 hours for me, I take whey protein to avoid sarcopenia. But thanks for your efforts to educate the public.
Yea sorry but I’m sticking with IF daily - I like the autophagy - could care less about the calories as I’m ripped
Autophagy through IF in humans hasn't even been proven in any research as far as I know. They have only proven this in rat/mice.
No matter what peter atia or anybody says but fasting is one of the most powerful tool for our health.. mostly they both so called doctors talk without any proofs on the basis of their own assumptions
Fasting gotta be better than eating all the time.
People going on comments sections saying "I dont care what science says, it's worked for me and it's a thousand year old tradition" as if everyone has the same body type as they are.😂
Its also an appeal to tradition fallacy and saying that it works for YOU is an anecdotal evidence.
We cannot always rely on what's traditional, and anecdotal evidence isnt proof that it works for everyone.
People also don't seem to understand that science always evolves. Just because scientists and experts recommend fasting before doesn't mean they shouldn't change their minds should further evidence shows otherwise.
This issue on fasting proves that theres always nuance. As more and more types of people try intermittent fasting, there will be varying results.
Also until recently, women have been getting the shortest end of the stick when it comes to health outcomes because we're not always included in a lot of studies...so even in this day and age, women's bodies are not fully understood.
I for one have stopped IF even though it used to work because I have had a hard time adding on muscle mass.
When i was looking around as to why, it appears that there are now research that shows IF is not effective for women entering or going through perimenopause... now it makes sense because I'm now forty-five years old. I literally gain weight when i breathe. 😂
Seriously. What works for me nowadays is walking before breakfast. My fasts are 10-12 hours, nothing more and I eat three times a day.
Some days when I'm not working out, I eat twice a day. I try to work out three times a week but life happens but walking has been the most constant and religious, and a lot of NEAT.
But that's me, and possibly women like me...in the end it depends and we should get our numbers checked and talk to a doctor if we're health compromised before doong anything like long fasts as it isnt for everyone.
Who defines what an expert is
I tried prolonged fasting and got very good things to report. Including scar tissue removal, injury recovery(5d-10d fasts), and more anabolic results from gym in the 2w following a 4d water fast.
The best Doctor is your own body speciically if we know how to listen.
Even if I agree on all points you make I think it's still important to point out that eating troughout the day can be detrimental from a circadian point of view, irrespective of caloric plus. E.g., eating until 5 min before bed time as well as eating 5 min after waking up might have negative effects in terms of metabolic health. So time restricted eating in this sense might actually help..
Dr Brad , you should make a step back, breathe , smile :) and then take a look at Dr. Pradip Jamnadas approach. 3days+ fasting has many advantages, too many to be disconsidered. And i would love to see your view on his philosophy. Huberman , Longo, Attia, Dr Rhonda, Sinclair, the Nuchido girl have almost the same angle, with small variations, but this dude brings (from a strong scientific standpoint) something very interesting. Please try to take a look when you have time :)
A new controlled trial came out very recently doing a 6 hour eating window.
The control group and the fasting group ate the same amount of calories.
There were still immense benefits.
i fast for 7 days every year, and i have not noticed any lose in muscle that i cant gain back in just a month or 2 tops. i mean dose losing
Glycogen in your muscle count as muscle loss? because i wouldn't see that as ''Muscle loss'' unless it was the very same proteins that make up my fast and slow twitch fibers or the proteins involved in performance (not proteins holding onto water)
I have seen study showing that those doing multiday fasting that if they do include protein and maintain resistance training the retain the lean muscle. Additionally, for a person underweight with BMI under 15 may have additional risk for lean muscle loss.
I don't understand why everything has to be all or nothing. You were clearly fasting too much in my humble opinion. I would think a five day water fast every other year would be a much better prescription. Of course, everyone's body is different, and this is why medical/health science is so contradictory. Thanks for the videos!
And along these lines, I keep hearing quite a bit of contradictions in regards to the amount of muscle wasting that occurs during a fast. So far, from what I have heard it sounds like physical activity during the fast will ward off most of it. Of course you lose glycogen, but this returns rather quickly.
@@insidethefire6840if you work out and cause damage to muscles, then how can they grow back if you do not supply them with the nutrients in food? Also, you need food before working out, just to have the energy to do anything.
I'm 54 and have been regularly fasting for 25 years or so. For more than 20 year I NEVER had a stomachache or a strong cold. Heck I don't even remember having a headache or a migraine during this time. Mind you before starting it I was having all of these and just take them for granted as if that was the norm (like, you're alive you get sick every now and then no matter what.) But the thing is what was crucial to make me start in the first place was I met some random healthy centenarians (three to be exact) and asked them what they thought was the secret. They said a variety of stuffs but one thing they all had in common is, they've been eating very little their entire life and pretty much maintained more or less the same weight since they were 18 or so! Anyway that's just me. Each to their own.
Just read the comments!!!
Looks like pharmaceutical factories has bought couple of influencers🤔
i’m trying to get six pack abs, but controlling my diet was always difficult. i tried fasting, eating windows, calorie counting, keto, it was always hard. i’m now winning on a weekly meal prep, i make 14 meals, 1800 cal. i have carbs at breakfast, then 2 x 600 cal meal preps of chicken, veg and rice with a 100 cal different sauce each meal. it’s not only the balanced meal twice a day, but that my decisions are all removed and i don’t have to cook when i’m hungry, i just heat it up. also my carbs are white rice instead of sugars in fruit, seems to really work well to reduce hunger. i take vitamin C instead also lots of broccoli in meal prep. i also run 5kms a day on top of my usual weight training to maintain gains. rapidly losing the last bit of fat on my abs now. i’m like a month away from abs. strict meal prep and long distance running works great.
Bro you don't mean fasting, you mean intermittent fasting
I know. It's funny. Long term fasting is great. Feasting and fasting is normal human experience until very recently. And I've never lost any muscle.
Did you…watch the video?
Just hearing you, my body says NO, there is no way back for me to be scared about missing or losing protein... Because I don't feel I lack proteins... My muscles are optimally normal, I exercise regularly and I feel great.
I keep my routine omad lifestyle
This is MADNESS !! Do I eat or not, and when? Come on "Science" ! They are all B.S Fads.
Yeah problem is these influencer doctors try to jump on the the latest studies to "optimize" their health and get clickbait thumbnails. Doctors like Peter Attia and Rhonda Patrick jumped on the fasting fad even though the evidence wasn't clear. It looks really shady and unprofessional imo. At the end of the day, conventional advice will give 99% of results. Lift weights, do cardio, don't be overweight, eat a nutritious diet of mostly whole-foods, get plenty of sleep, wear sunscreen. Not much else except maybe supplementing with creatine, collagen, fish oil
no they are not. But you are a very upset human :) Peace, have a nice life
Science is pretty consistently concluding that being overweight is bad for you. Good place to start.
'experts' want to sell books and get clicks on their channels. Fasting is the new Beanie Baby. I've lost nearly 150 pounds on good old Atkins and I eat 5-6 times a day. I always wondered about the muscle loss people got on fasting.
@@enkidu001 lol you have difficulty grasping the subtleties of sarcasm. Have a nice life too.
Great summary on what we currently can say about fasting. Thanks Brad!
When it comes to Fasting Fung is KING. Attia is out of his depth.
Attia needs a new shiny thing to sell you on every quarter
Data >>>>>>> feelings
Fung peddles pseudoscience. He's just another low carb guru. Just like Attia was.
@@DrBradStanfield Well if fasting feels great for someone feelings >> data. After a 3 days water fast my chess blitz performance always goes up significantly.
@@jasonbarton2084lmao no he doesn’t. Gain and maintain muscle, increase v02 max, do zone 2 cardio, keep apoB and ldl low, have high insulin sensitivity. That’s the jist of it
Since I've fallen into a 12 hour fast, I've lost weight, feel better and have better glucose control. I still eat the same amount except snacks and grazing after dinner in the evening.
No snacks after dinner at 6pm and no food till breakfast at 6am.
Yes, that's a calorie restriction but it's a restriction due to fasting so fasting works for me and ensures I have a better diet.
I fast every day. I eat while I'm awake and stop eating when I'm asleep.
In terms of multi day fasts - its the balance between muscle growth with known benefits... vs fasting with unknown benefits/the degree of benefit
However if you are able to track your muscle mass, even using BIA scales over months to years, you can see the trend and adjust between fasting/growth.
Almost all researchers in the field of ageing/longevity Ive heard talk carry out some form of >24 fasts occasionally. Trying to suppress mtor. It all depends on what level of evidence you are personally convinced by.
I eat for a 12 hour window each day. But once a month, I skip all my meals for a full day, and do a 36 hour fast. And once a year a do a 4 day fast. I feel it's teaches me the value and appreciation of food mostly. Not a problem for my muscles, yet. We'll see when I'm older
For under 45s it matters not, but for those 50 & older the body struggles to handle food all day like it did in our younger years. A protein shake sounds like a reasonable idea, or a 50 minute session in a gym once a week to restore muscle 💪 is a must for over 50s & older.
In a few year's they'll tell you fasting is essential....again!!! 😂
Listen to your body, observe the changes and get your routine blood work. Stop listening to so called " experts" who will clearly keep changing their mind