I lost 110 lbs. in exactly one year doing low carb (under 50 grams daily), TRF of mostly 6 hours a day, plus about 22 extended fasts the first 6 months, of 42-72 hours (the latter only three times, the rest were 40-somethings). Oh, and I walked several times a day to get in my 10,000 steps a day once I built up to that over a period of three months. It was relatively painless, and the best part of all is that I reversed my diabetes and liver disease. Just got the good news of a 5.4 A1C last week!
I lost 180 lbs with fasting - 8 hour feeding window- 6 days a week... (Even God took a day off!) and walking (eventually 😁 5 miles a day)..... and I have kept it off for 10 years!!!
Beast Mode! Absurd life experience to have under your belt. Something that's not really mentioned much. To overcome such a difficult feat is something not many have completed.
My son sent me this video. I have always thought that eating early in the day and having a lcr diet helped me lose weight and feel better. Now I have proof. For the last 3 years I have been eating breakfast and a late lunch, no dinner. I have been able to maintain my weight, blood pressure is 115/60. I am 73, no blood pressure meds.
Having "incurable" catamenial epilepsy, I can say that in the last two months, Time Restricted Feeding has finally stopped more than half my grand-mal seizures. Eating breakfast, combined with not eating late at night has kept me almost totally conscious during the partial seizures too, which seem to always happen in the morning. For me, it's all about eating a good big breakfast EARLIER rather than later. Mike, I am super grateful for your channel. YOU have kept me from being forced by my neurologist onto Xanax, tranquillizers, birth control and synthetic hormones!! I am always sharing your content and studies with my family!
THis give me hope because I have not been able to do the TRE because i have vestibular migraines , so when I do it I got migraines , but if you did it , I can do it. Thanks
@@AnnaPinguin I'm sorry to hear when you did the TRE you got migraines. That's why I like what Mike said at 3:17 in this video on the right hours which work for you. There are some nights before my period when I am hungry at night so when that happens I still eat late and think it's important to listen to the body. I heard vestibular migraines are the worst type. I experienced numbness on one side, vision loss, tension and pain in my neck, face and head and TMJ from those daily seizures. The interviews Mike Mutzel did with Dr. Tyna Moore were most helpful to me because they helped me understand how high Heart Rate Variability and Squats/Deadlifts can help my hormones and RELIEVE that pain. Another helpful female doctor on youtube is Dr Mindy Pelz, who helps explain how to cycle fasting as a WOMAN for healthy circadian rhythm, hormones and periods. According to Dr. Stacy Sims an exercise physiologist and author of ROAR (great book), women are not small men and therefore cannot fast the same way. Dr. Adam Fields, a cervical chiropractor on youtube has also helped me most in terms of INSTANT RELIEF of stiffness and sensitivity and pain in my TMJ, neck and face area. "Eustachian Tube Dysfunction ETD Exercises and Massage Techniques for Ear Fullness" by Dr Adam Fields on youtube is probably my favorite! In that video he shows neck strengthening exercises such as occipital lifts, with follow-allong massages and circulation exercises for the pain. Dr Ross Hauser's videos on youtube explaining Upper Cervical Instibililty are what led me to truly believe that the exercises Dr. Adam Fields recommends such as oil-pulling have actually worked.
I've lost 147 lbs doing both time restriction eating and carnivore low carb diet. I also have been working out intensely 4 times a week and now have switched to OMAD cause I'm just not hungry. I've done this in 10 months. These changes have healed severe autoimmune disorders that were crippling. Can't recommend these changes enough. Saved my life!
You are by far the best health content on RUclips. I remember finding you 3 years ago and being one of my main sources of research for dieting and exercise. I'm 6'6" and went from 400 lbs to 250 thanks to TRF and other stuff I found through your channel. Thanks for everything you do. The comments sections show how much you help so many people.
@@nicholasboscaino6262 that would be good for those of us who work the PMs . I went to days and lost 45 lbs but might have to do nights again. Wouldn't mind the shift diff again. I could not crack the code to make nights doable and yet so many jobs have PM shifts.
Wow I poaused your video when you said - when you have your kids it’s going to be difficult wow wow wow how amazing someone actually understands real life dynamics !!!! How respectful!!! My children are teenagers now it’s a lot easier but ow boy how grateful I am for your comment !!!! Thank you 🙏🏻
Many thanks for sharing the study. From my own research I have found that Along with ETRE Early Time-Restricted Eating, the earlier we can start and finish eating the better, ideally finishing by 6PM. The fewer hours the better, if 20/4 can be achieved ie Start at 8AM and finish by Midday. It takes 5 hours for food to clear the whole digestive process which means our bodies won't be digesting while we sleep which leads to better sleep - healthy sleep now being considered more important health wise than healthy diet. On top of this, front-loading of calories, ie... Breakfast: 55% calories Lunch: 30% calories Dinner: 15% calories ...can produce 2.5 x times better weight loss, on an iso-calorific diet, compared to back-loading of calories, ie... Breakfast: 15% calories Lunch: 30% calories Dinner: 55% calories My conclusion.. Early Start ETRE + Calorie Front-Loading produces the best of all outcomes. Low Carb is optional and personal, eating natural unprocessed carbs is not an issue IMHO.
I tested this for about three days. I did the 6-hr window to eat, fasted the rest of the time, my sleep was a part of the fasting time, I ate less than 20 grams of carbs and higher amounts of fat and protein but kept my two meals to under 1,500 calories total. I did not exercise though, no walking or anything. I lost 13lbs. I haven't done it again since then, which was close to two months ago and I have not gained any of the weight back. Also, my sleep was amazing and my body felt strong. I intend to go back on it and try to walk. I live in an area where walking isn't ideal and it's about a seven mile round trip drive to get to some long sidewalk to be able to walk safely.
I’ve lost 10 kg (22 lbs) in just 4 weeks doing one meal a day and low carb. And of course 6 days a week, 1 hour workout. Went from 92kg (203 lbs) to 82 kg (180 lbs). Current BMI is 25.3. After the first week with low energy, I feel great now both physically and mentally. THIS WORKS!!!!
Same here I went from 202 to 182 right now but what kicked it off was Covid then changing diet All summer and 2021-2022 I’d gone from 180 to 200 cause of slight bad eating (carbs)
@@futuregenesis97 actually its not. the 10kg he lost was probably made up of some water weight and whatever fecal matter was stuck in his gut (omad gives your gut a chance to properly clean itself) and some fat.
Thanks very much for walking through the study and for your emphasis on costumization of protocol to optimize adherence. In 2009 I was turning 45 y/o and on the verge of just accepting that I would be overweight for the rest of my (presumably shortened life). I decided to give myself one more chance at losing the weight. Because I was at a low point psychologically, mental health-wise, it was hard to adopt an external program on faith and just hope that it worked based on faith. So I did research and decided to eat less and move more. I decided on a calorie "allowance" and counted and weighed carefully. I started walking and then running a few months into it. In 11 months I lost 75 lbs. At the time, this was the right course of action for me to take, due to the adherence issue. If I fasted, I tended to see it as a license to eat in the eating window. I was not consistent with my eating window. For me at the time, sticking with the simple math of calories in/calories out was the most clear plan of action. However, I have regained 50 lbs of that weight in the last 6 years due to personal losses that demotivated me from being careful about my food and not having/making time for my running habit. Now here I am, 14 years later, 14 years older. Wondering how I want the next 20 years to be. Sabatoging my health won't bring my loved ones back. My blood pressure has gone off the charts (I'm 5' tall, so 50 lbs is a lot of excess weight), so now I am on BP medicine. I am ready to improve my health, wellness and how I feel in my body. But now I am having some little niggles in my joints, so I can't count on burning calories through cardio. The thought of weighing my food and counting calories seems off-putting this time around. I have read a lot about the benefits of reducing systemic inflammation through time restricted eating. When I consider different strategies, time restricted eating seems the most user friendly to me this time around. I know that losing weight will be easier in the beginning and get harder as I approach my goal, so I give myself some room to tighten things up later in the year. I will do a 18-6 fast, 2 meals a day with no eating between lunch and dinner. The window will be 11:30 to 5:30. I will eat sensible meals, no dessert. But I will not count calories or carbs. Later, I can tighten this up by reducing the feeding window, restricting carbs. It's been 10 days and things are going well. I am optimistic that I will get to my goal weight this year. I don't kid myself that I will never regain again. In the face of personal hardship and losses it can feel selfish, petty and pointless to take care of myself. I guess I do hope that at least I will be able to stick to TRF during hard times, even if I eat like crap during the window. There will be no success without adherence.
To make the people who eat late feel less guilty: I personally eat from 3pm-11pm. My job doesn’t have me start till 5:30, and I get out at 1 am. And by time I fall asleep, it could be 2 or 3, sometimes 4 in the morning! I wake up usually around 12 or 1. I work at TopGolf as a food runner, so I’m always constantly moving across the venue up and down stairs with trays of food, so I’m active during these hours which gives me an extra blanket of protection. I function fine on this schedule, as long as you make it routine, your body will adapt to it and make it part of its circadian rhythm, which I think is the most important part of this. Also, since I wake up so late, my body’s schedule as a whole is totally shifted towards the late hours since I don’t view sun till 1 in the afternoon, which compared to someone routinely waking up and viewing sun light at 8 am.
Thanks for sharing this! Your schedule is very close to my schedule. I’m a writer and self employed, so I could get up earlier, but I’m just not a morning person and no matter how hard I try I just don’t feel good when I get up too early or eat too early in the day. I get more work done and have way more energy later in the day to workout. I don’t even like coffee first thing. But I’ve lost 40 lbs in the past year and kept if off which is the real win. Consistency for me seems to be the bigger factor vs. timing.
That's the same time I eat, 3-11. I work a split shift. So I still go to work at 9am and get home around 9pm. I work the morning part of my shift while fasted.
@@victorhardin2186 1. I am 20 years old, not no kid anymore and 2. That's the problem, we need to know about his stuff, not worry, as if we take care of our health from as early on as we can, we can prevent a lot of ailments and help optimize our health as a whole to get the most out of life. But obviously everyone views that differently. I prioritize my health because I've seen what poor health can do to you. Let alone experience it too.
I started fasting 9pm-1pm next day. My morning workouts now are around 75 min but they are fasted now. My diet is low carb around 60 grams a day. This has helped me lose that stupid last 5 pounds.
The best thing ever to happen to me was developing a gluten allergy at 40 yrs old. I had been 230lbs and 38% body fat at 5’4” and male for a decade. Nocking out breads and other carbohydrates was crazy difficult for me before the allergy. I always would fall back to them. After this unbelievably painful inflammation reaction, that takes 3 or so days to reverse, changed that. Now I’m 42 years old, 165-170lbs at about 18% body fat now. Fasting was also a very important strategy for my food control.
The customization of what works for you is so important for Fasting. I love to eat early, but I found if I ate early I tended to be very hungry in the evening. When I waited as long as I could to eat. Typically between 12 and 2, then I would typically not be hungry in the evenings and even early morning.
I have noticed this as well. If I eat breakfast I can't stop eating all day and even into the evening, but if I eat around 2-3 in the afternoon the cravings at night disappear. I wonder if it has to do with high cortisol in the morning and some type of reactive hypoglycemia?
I highly prefer this but I have an issue of feeling sick and nauseous often by noon. I hate eating breakfast but just yesterday I was cooking lunch and got both overheated and nauseated and had to lay down with a cool towel on my forehead for a bit. I am not great about my water upkeep and tend to chug a lot before bed too rhough. I wonder if pushing more water in the morning would help that….
@@Avoicecyringinthesuburbs omg this exactly tho. If I eat breakfast I’m starving all day and WAY over eat. BUT when I am strict about working out, I also have the issue of my metabolism getting up and active and having hunger pangs literally waking me up they’re so bad early in the morning despite a large meal before bed (I sleep early so I’m within a fasting window usually)
Thank you for all your videos! I have been doing a version of this for now 6 months and I have not lost much weight per se but I have lost body fat. And, my fatty liver is gone.
Everything you're saying here lines up fully with how my weight loss went. I was just making it up as I went along, but I apparently stumbled on almost exactly this program (keto and IF together), including beginning the fasting window as early as possible. I would stop eating 3 hrs before going to the gym, then go to bed on a completely empty stomach. The longer I did this, the less hungry I was when I got up too -- I actually had to start setting timers to remind myself to start the next feeding window.
Started low carb to try and stop the worsening frequent heartburn, 2-3 times a week. It worked immediately! I monitored my blood pressure because I was in the high ranges.......until I went low carb. 140's/80's went down to 120's/70's. My smart scale had me at 22% body fat at 170lbs. before going low carb. Within 6 months I was down to 14% body fat at 150lbs. Added intermittent fasting and weight training to my arsenal and dropped to 10% body fat at 145lbs. I get bloodwork done every year and my ldl has risen quite substantially but I do have low triglycerides. I have read that your triglycerides/hdl may tell a better story about cardiovascular health. My understanding is the closer to 1, the better. I used to be at around 3, I am currently aound 1.25.
My daily fasting starts everyday at 3:15PM and then I break my fast the next morning any time after 9:30AM. I don't own a scale, nor do I want to, but I have gone down a pant size in the past couple of weeks.
Hey I wanted to leave a comment simply to show support. I don't know if I have ever seen a RUclips video with this kind of quality. In a sea of click bait and hate porn, you're content is truly refreshing. Thank you.
Thanks and much has also been seen with my journey to lower body fat levels and better blood lipids. 24-hour fasts from 6PM to 6PM mean a somewhat normal life, which still allows for dinner with my family. The more I fast, the less hunger I experience, so that is why for me, IF beats trying to eat more often and trying to control portions. It also allows exercise anytime between 6AM and 6PM without ever worrying about trying to exercise after eating.
This works. Thanks for sharing some of the science. I do 20-4 and keep my TRE to 10AM to 2PM and have lost almost 60 pds in four months. Still 15 more pounds to-go to hit my target weight ... so lately I have kicked-up the exercise (moderate resistance training and lots of walking my service dog). I'm in my sixties, a veteran and athletic who had let myself go for awhile. Now my A1Cs are back in the low 60s, my LDL is up a little but my triglycerides are down from 3000+ to below 200. They used-to be unable to get good scores from me because of my abnormally high triglycerides. I'm off the frickin' Glucophage thank gosh. Anyways, this works. Thanks for sharing the science.
Absolutely terrific video. Sums up very well my life for the last 18 weeks and 60 lbs ago. I'm currently still doing great on 20/4 - IF/KETO (2:00-6:00). Currently most weeks I go back to eating 3 meals a day on M/W/F. Then back to IF T/F/S/S. I do that when I slow down/plateau. I have reserved eTRF, for when I find myself completely stalling. I've also reserved from serious exercise. No intense cardio or weight training. Just moderate walking. BP, Chol. Fat, all came screaming down. I had to literally educate my Doc. Office on why my LDL's were still moderately high. They had no idea.
I prescribe ETRE (early time restricted eating) with carb restricted diet to majority of my patients. It works on those who are compliant. However some would rather take an easy route by taking medications to treat their metabolic syndrome, damn the consequences.
You have to be ready to do it. I started out doing all of it when I was first diagnosed. I needed help with my depression which was in high gear several months into my routine, my doctor wouldn't prescribe anything more than a pediatric dose of Rx, the depression took me down. I lost all will to keep going. It just seemed overwhelming because I was having to fight against everything, why bother. It took several years for me to get back at it, basically, I found something natural for my depression and I got enough energy to restart. Basically, just because a patient isn't ready to do more than drugs today doesn't mean they won't be ready tomorrow or next year. Those chemicals floating around in our bodies, as we get visceral fat, are telling us to do less & eat more. It takes a lot of will power to ignore your body.
Thank you Mike! I have counted on your advice for more than five years. One can always count on you for educational health tips that come with increasing significance that improves with time rather than dwindling… .
Went on LCHF and IF since May 2021. Was pre-diabetic and hypertension. Initially lost 8lbs (I was at my ideal weight to begin with). Wasn’t really strict on the low carb part. Gained about 6 lbs back. My A1C was in a normal range after at least 5 year as pre-diabetic. No longer taking any diabetic medicine. Blood pressure is normal but still have to take a 50mg losartan. In my last blood work, everything is normal except total cholesterol (455) and LDL (337). Triglycerides (74) and HDL (100) are good. I’m happy with the way things are and will continue my current diet.
Both TRF, and low carb have been established to be effective weight loss strategies. Of course combining the two would be optimal. The reason TRF with a later feeding window is less effective is due to melatonins influence on insulin.
A finer point here: Peter Attia has a great breakdown on his blog as to why LDL particle size or subfraction type doesn't matter when one controls for particle number. This mechanistic notion that larger particles are less likely to "slip beneath the endothelium" sounds intuitive but is also purely speculative and not something we have evidence for, and is something we should probably stop repeating. FH patients tend to have high expressions of the large buoyant LDL subfractions yet tend to die very young from CVD whereas people with metabolic disease with high expressions of the small dense LDL subfractions most often live into their 50-60's before CVD progresses to a lethal stage; both groups have high particle number, but the fact that the former's particles are "large and fluffy" clearly isn't providing a protective effect. A far more credible mechanism for how LDL ends up deposited in the arterial wall than this mechanical one of smaller particles just accidentally "slipping" under the endothelium, is macrophage scavenging of circulating oxidized LDL. We have long known that the cholesterol deposits in atherosclerotic plaques are oxidized (which makes sense granted that it's a plaque, it's just sitting there walled off from the circulation surrounded by a melange of other cellular debris and calcium deposits, surrounded by what is essentially scar tissue, and thus would have no exposure to circulating antioxidants) - but we now have several studies confirming that *CIRCULATING* oxLDL is far more atherogenic than non-oxidized LDL. This makes perfect sense, because we also know that macrophages scavenge for oxLDL to mop it up and return it to the liver/gut for excretion. But what happens when a circulating macrophage that has already picked up a bunch of oxLDL rolls past a damaged patch of endothelium that's being attacked by an opportunistic pathogen? Most likely it will penetrate the endothelium to try to deal with the pathogen, and then there's a chance that it then grows in size to the point where it gets trapped underneath the endothelium after consuming said pathogens/debris/etc, having carried in with it whatever load of oxLDL it was carrying from the circulation - either dying after dropping off that load of oxLDL, or becoming a foam cell if lots of plaque and more oxidized lipids and debris already existed inside the endothelium at the site of injury for them to continue gobbling up. There is also emerging evidence that endothelial cells and vascular smooth muscle cells themselves have receptors that respond directly to the presence of oxLDL and are likely triggering changes that contribute to the atherogenic process in additional ways such as the inflammatory activation of the endothelial cells (attractant for immune cells) and the migration and proliferation of smooth muscle cells (the "walling off" of plaques); some researchers have even begun to describe atherosclerosis as an "immuno-metabolic" disease rather than just a metabolic one. But one thing is increasingly clear: oxLDL plays a central role in the overall process, most likely through multiple mechanisms, and the propensity of circulating LDL to oxidize is highly concordant with particle number; you have a higher number of circulating particles that need to be defended from oxidative damage by a limited (homeostatically controlled) pool of the relevant plasma antioxidants, meaning the higher the LDL particle number exceeds the level of antioxidant supply, the more likely it becomes for a large portion of circulating LDL particles to become oxidized in the circulation before they are cleared by normal metabolic processes, and thus become contributors to atherogenesis. This is likely why remnant lipoproteins are so strongly atherogenic. This is likely why FH patients' "large buoyant" LDL are equally if not more atherogenic than the small dense LDL associated with metabolic syndrome and type 2 diabetes; FH patients have highly compromised expression of hepatic LDL receptors, meaning that most of their LDL remains in circulation much longer than in a healthy person and inevitably becomes oxidized while in circulation. This is likely why TG/HDL ratio is such a strong predictor of atherosclerosis and CVD events; caloric excess in the form of carbohydrate must be rapidly cleared from the blood in order to avoid systemic glycation damage, and this is accomplished by conversion to triglycerides through de novo lipogenesis in the liver - which then must be promptly shuttled out of the liver by LDL/VLDL particles to be transported to the adipose tissue for safe storage or other peripheral tissues for use as fuel, lest they remain in the liver and "back up" into fatty deposits throughout the organ, damaging its circulation and vital functions. Thus when chronically replete with glycogen and chronically overwhelmed with more excess carbohydrate, the liver is constantly being forced to produce large amounts of triglycerides and by extension begins to produce and eject a greater number of LDL/VLDL particles to ferry those triglycerides out of it to the peripheral tissues as quickly as possible in a kind of (metaphorical) desperation to offload the dangerous overabundance of triglycerides that gets even further amplified relative to extant levels of liver fat, substantially driving up LDL & VLDL particle number in comparison to if it were processing an intermittent trickle of excess carbohydrate between glycogen depletion and repletion and had the luxury of producing fewer LDL particles to manage a greatly diminished load of triglyceride export.
Been eating between 12-8pm for a few years now. When I eat I just try to keep it reasonably healthy, mostly vegetarian. Was never over weight but at age 47 it keeps me lean.
I started carnivore with IF in early July (now early Nov). Since I remain sated longer, I routinely only eat 1-2 meals per day. Often when I eat out (restaurants are happy to alter the meal to high protein/low carbs for me), I often eat only half and take the rest home. I've always remained active, so just made my workout regimen more intense. Started at 20.9% body fat, now down to 11.5%.
I started IF in June of 2018 and the quality of my sleep, energy and mental clarity is night and day from when I eat garbage (as I have been for the past year). Started doing 16:8 5 days per week (black coffee and water only while fasting and no added sugar during my eating window) and it was hard at 1st, staring at the clock and feeling starved. But like anything you get used to it. Then over the 3 years I did it consistently I would go 20-24 hours and not even realize it- also knowing once I eat my energy will come down which is not what we are wired to think. I also have a little anxiety when it comes to my job and fasting greatly reduced my work performance anxiety. I did not have to lose any weight so I did it strictly for the health benefits and was hooked once my sleep, energy and mental clarity had changed. I also drove a lot from TX to Florida to visit family and it made me realize that if I don't eat the drive was so much easier alertness wise. Definitely recommend it.
I only do 14 hour fasting (my eating window is never consistent. That’s too much work. So I just eat 14 hours after dinner) while breastfeeding and I’m able to lose a pound a week and maintain that loss that way without any other extremes that will affect my milk supply ❤
Producing breast milk burns a lot of calories! Even after our child was “too old” to be eating at breast, my wife continued pumping via a device for a few months purely for the weight loss benefit. She was never big to begin with, but she’s now 15lbs lighter than before having kids.
This video has given me hope and I woke up this morning remembering how I never ate before 11 am, 18 to 30, so today shifting back to that. Today I am drinking coffee with cream, started before video, tomorrow no cream Till afternoon, am 72 was glad people were losing weight at over 20:carbs which is hard for me. Not letting go of this way of eating. Thank yo so much for a way forward.
There's a lot to get your head around when it comes down to the details but the basic point is that fasting does work in reducing problems associated with the overeating of carbs.
I'm on day #216 of my O.M.A.D. diet and I lost 51 pounds in just over 6 months eating HIGH CARB! No joke. And I eat around 1600 - 2000 calories daily.... AND.... I'm 70 years old so my "metabolism" ain't what it used to be. I eat all of my calories within a 90 minute window...After that only coffee or tea sweetened with stevia. The year previous I did LOW LOW carb (under 50 carbs daily) and low calories (averaged around 1400 cals daily and often times I did O.M.A.D. but was not the zealot I am now). I did lose weight much faster going low carb and low calorie...
Just came across your account, after following creators like dr berg, thomas delauer, andrew huberman, carnivoreMD, dr ekberg, dr gendry.. I really like the explanation of the (figures of the) study and different variables! Keep it up, you got my thumbs up and subscription
I change my meals depending on when i do exercise. If I train early, I eat breakfast. If I train late I eat dinner before going on a run. (Train 6am, breakfast 8am or dinner 7pm, train 8:30pm) Always try to have a low glucose load before going to bed.
I went from 215 in June to 160 now in October with intermittent Fasting. My diet is low carb no carb and my window is 2-5pm. I’ve added workouts and started adding carbs back in rotating my low carb and high carb days. I was doing total fast days on Saturdays all Summer but started adjusting my Saturdays to my fast window in September.
@@haydukethor Hi. I’ve basically started adding a cheat day which brings me out of Ketosis. So I made steak, salad, and potatoes 🥔. I had a small potato. My drink was a protein shake. It hasn’t derailed my results because I have enough muscle to burn this meal off. I’m also working out twice a day walking, cardio/HIIT and strength.
Wow, this is great! I appreciate you sharing your plan. How easy would you say it was sticking to your eating window? I’m trying to get back in gear, but I am struggling, really struggling! I did fine earlier on, but now I keep falling off and I don’t know what my deal is. Ugh! I was doing ADF and it worked. I am not sure I can go back to that, but I need something that will stick! Hopefully, my rant makes some sense.
@@b.abouttowwn I’ve begun to vary it to keep my body guessing, but I don’t find it hard at all. As long as I eat enough protein so I don’t get cravings
Started trf by not eating until 2pm or no earlier than noon. Didn’t lose more than 2 pounds but felt better. Then started eating a couple of hours after I woke up and also taking digestive enzymes. I’ve lost 10 pounds. For your listeners that are older, this is a big deal.
I lost 60lbs eating under 200 carbs and fasting . Crazy part ive been fasting most my life didn’t know it. Now that im older “33 “ I know what im doing 👍🏾
Love the shirt Mike! Love your work! I have been doing intermittent fasting since 2019. And moderate carbs based upon the amount of exercise. I am shifting to earlier eating window. It's been noon to 6pm. I would like to eat 9am to 3pm.
That’s what I do 12 sometimes 1 and stop eating at 6, I also wish I could stop eating earlier but I’m so used to eating first meal in the afternoon Thai I’m rarely ever hungry early in the day
This is the strategy that I’m thinking of starting. I don’t know if I can do a 40 day water fast maybe half of that. Can you tell me what are your results so far on day 29?
I remember finding your content from your interview with Tom Bilyeu & eternally grateful to have learned of the benefits from intermittent fasting. I'm now down 49lbs since the beginning of the year, while regaining muscle mass
Finally pushed past the 49 hour mark. I always ate after that but recently did 70 hours then ate a few raw veggies and didn't eat again until 90 hour mark. My brain clarity and energy were amazing! I drove through 4 provinces ! ( drive was NB to BC ) I only had water and black coffee ☕
Glad to see this was a combination of male/female participants. Would have been interesting to also have an older age group where the average was 55 or 60. Thank you for reviewing and sharing the results.
Thanks 4 the info i started doing IF this week to improve my health, my eating window is 12pm 1st meal and 6pm last meal , i will now include LCD starting today and see how it goes, again thanks
Yes, there are a group of us that are hyper-responders on a low carb/keto/carnivore lifestyle. We have high cholesterol and LDL, but great HDL triglycerides ratios. We are fat burning machines. LOL.
Thank You Mike! Your clear and simple explanations of and encouragement led me to start IF (TRE) back in 2021. I've lost 45 lbs, kept it off, and feel substantially better. Blood pressure under control. Thank you...
I've working on losing that last 10lbs and occasionally feel frustrated, so I was glad to see some of these numbers. I've lost 2.6% body fat in 7 weeks (3.5lbs). I'm basically doing TRE (6-8hrs), carb cycling (low carbs one day, higher carbs the next), and calorie restriction (but not less than 1500/daily) I'm 132lb 64 yr old female. Thanks for this. I'll just keep doing what I'm going and work on patience and acceptance. LOL
I'm an avid lifter and whenever I go on a cut, for me, what works best is just doing rolling 48s. (One meal/small window of eating every 48 hours)....through multiple tweaks and experiments I always see what I can and can't get away with without it affecting the fat loss. My window went from one meal to around 3ish hours or so. The "quality" of food i purposely dropped to see if it affected fat loss. It didn't. I can break my fast by literally going to taco bell or mcdonalds and the fat loss will be the same. That said I don't do that. I have a mixture of eating all the foods and nutrients I need for my workouts and then finishing off with whatever "bad" food I feel like eating maybe some donuts or that slice of cake you been craving etc. Works like a charm and makes the fasting way easier when you realize that when you do break the fast you can relatively eat what you want. I can lose fat dieting normal and dropping macros slowly like most bodybuilders do but what I find is that with my fasting like I do I'm able to drop the fat quickly and efficiently and get it over with quickly and by doing so I save most of my muscle. I'm not a diet expert I'm just a guy who experimented and documented different variables to determine certain outcomes. For me rolling 48s are the best
@@kelsmatlawe2979 it just depends on how much fat I have to lose. Once I get to a certain level of leanness then the rolling 48s start to become detrimental. The first time I ever cut I had quite a bit of fat so I did em for like 3 and a half months. I dont do em that long anymore though because I don't need to lose that much fat. Usually on average I lose a little over a pound every 48hrs. So that would equate like 14 to 16 pounds a month.
Thank you, Mike for another wonderful video and topic. You simply have a great formula, and it's your own, of covering health and improving one's health first and foremost, but also merging it with health issues socially and even legally taking place. Your t-shirt is also amazing!
I have found that doing low carbs greatly eased doing the time restricted fasting because the fat burning has kicked in and I do not feel hungry. If I eat 'normally' with carbs then it is harder to fast for 16 hours (I fast from 8pm to midday). I get hungry and food temptation is all around. Doing a time restricted fast may lead to loss of weight but that comes from missing out a meal (breakfast in my case) and not not eating more at lunch time. If I eat the same amount of daily calories and do the time restricted fast then I do not lose weight. So I think that a time restricted fast does not help with weight loss unless I eat fewer daily calories, although it probably helps my insulin response by not keeping that continuously overactive.
Hi, first of all, thanks you for your Videos. Funny enough, just 4 days ago, I watched a doctor stating that carbs should be eaten before sleep, to improve it. I lost 1/3 of my body weight with interval fasting and keto and sports. Doing really good on carnivore and 20 h fasting, until somebody said I need other nutrients. That messed me up, and I am struggling since. Eating good carbs makes you hungry. On carnivore 36 to 48 hours fast was no problem. Maybe you can go into carnivore some time. Best regards from Germany,
2MAD 6days/week, 4-6hrs apart, then one much longer fast for my rest day/cheat day. Carbs the day before cardio/conditioning/high intensity days like a 3-4hr leg day
I “postpone” my meals. No longer eat at all when not hungry - plus low to no carbs. Try to stick with 50 carbs per day. Lost over 30 lbs in a few months and enjoying every minute -no hunger to speak of plus my energy is high and balanced.
Lost 65 lbs about 3 years ago with “early time restricted eating” (2nd or last meal at 2 or 3 pm) 18/6 with total carbs max 50 grams. Now…..At 64 years age, I find that I feel better keep my total carbs under 60 total grams now. I do use Berberine from time to time.
@@artlego1007 I take one with each of my meals. 💥💥💥 I am just seeing that Mike has done a video 1 year ago called “Berberine, Insulin Resistance & your Gut Bacteria….New Connections”
My experience is that TRF has not ever had any affect at all on my body fat %. Fasting completely has on occasion, about 1 lb a day, sometimes it comes back, sometimes it doesn't. The important thing to me regarding body composition is body weight set point. I am very stable. I could add a lot of calories, or remove quite a few and not change body fat. The holy grail would be to dial in changing the set point.
@@janicep1508 I'm 55 I've been skinnier and fatter, but usually stable except under extreme conditions. Women are more likely to become unstabilized I think.
@@SkillCult I used to be steady 18% body fat for decades. At 60, I'm up to 23% steady. I'd sure like to change that set point, but I just can't get to 22%. But moderate exercise and a basic healthy diet keeps me stable. No need for extremes.
@@janicep1508 I think most extreme actions are more likely to result in destabilization than a lower reset. I would not be surprised though that when we figure it out, it will require extreme action and then something that reset in the new weight region. might be heavy lifting or calesthenics. Who knows. At least people are cluing into weight set point now.
It happens after months n months of patiently doing “extreme” modification The body clicks in and it takes a month of stupidity to start it back to extreme dysfunction. When ur extremely messed up u need extreme mods and TIME
I'm Colombian and we as a culture prefer to have a small meal at dinner, our biggest meal is at noon same for all South American countries. If we go to a restaurant in the evening we go earlier than Americans use to. Also portion wise we eat 50% of what Americans eat. Restaurants use smaller plates and smaller drinks. Thanks for name Colombians in your video.. I'm a follower..
My problem doing my TME early is that i am just not hungry in the morning. Can my body change that? Secondly, i've always been a firm believer in working out fasted for hormonal benefits as well as fat burning. I work out in the morning, so there's that. This worked wonders for a few years, reducing my body fat to less than 14%, but i feel now that i have hit a plateau and everything i'm doing is just maintenance. Wish i could eat in the morning, because then i would just change my workouts at night.
An important factor for me has been recognizing burn out, normalizing my eating and stabilizing my weight before I am so burned out that I fall back into binge eating.
Never was a brk person Skip it but for black coffee (after large water) then a cream in coffee with more water following I’m fully hydrated by time I start my day! I eat brk for lunch at 1ish and then dinner
I heard about a lady that eat three times a week and got gout. I got gout to for the first time 4 years ago after an 11 day water fast. I guess there is to much of a good thing. The key is balance. I'm doing good on my weight loss and my health journey still going after 4 and a half years!
3 months of Keto (6 days under 50 carbs one under 100) and fasting for 14 hours, removal of as much sugar as I could and I have lost 85 pounds (most likely more as I haven't weighed myself in a few weeks). BP is in the normal range for the first time in my life, my doctor was worried I was in pre-diabetes; diabetes gone, and sleep apnea much better... and I haven't added any exercise (yet). As the Mandalorians say: "This is the way." **edited cards to carbs and edited pre-diabeted to pre-diabetes**
It would be nice to know if the restricted eating window meant less calorie intake overall, too. Were they losing body fat because they were taking in less calories or because of the eating window being constrained? It seems to me that having an 8 hour eating window will inadvertently result in less caloric intake, unless you purposely cram in extra food in the 8 hour window.
i was asking myself the same question everytime he said "eating from x to y". like, is that 2 meals and a snack, is that a cup of rice and a pork chop? more info is needed.
I would like to know this as well. The main advantage of time restricted feeding is that insulin levels are able to come down enough to allow the body to access stored fat. But calorie restriction can improve this as long as metabolism isn't slowed, as happens with just calorie restriction without time restriction.
I personally crammed 😅 I rarely get a chance to eat once I start work so it’s already 3pm by the time I get to munch r break my fast. I used to eat 5 small meals throughout the day. While on a low carb/IF I would only have 2 larger meals and some sort of meal replacement shake/bar. I was burning the weight off while i slept for sure. I was surprised that I actually consumed a little more carbs then my program allowed yet still saw constant weight loss. Instead of staying under 20g net carbs I was consuming more like 30-45g net carbs JUsT enough to keep me in ketosis. Over the course of 3 months versus a shorter period of time.
If you "have" to eat in the evening, i would say have a smaller window, 4 hours or even omad if you have the discipline. This might help offset the less optimized effects of eating later.
Brilliant I like the concept , but what would you recommend for someone who works during the night in particular shift is 21:00-09:00 what would you recommend then to fast and have dinner ?
I lost 110 lbs. in exactly one year doing low carb (under 50 grams daily), TRF of mostly 6 hours a day, plus about 22 extended fasts the first 6 months, of 42-72 hours (the latter only three times, the rest were 40-somethings). Oh, and I walked several times a day to get in my 10,000 steps a day once I built up to that over a period of three months. It was relatively painless, and the best part of all is that I reversed my diabetes and liver disease. Just got the good news of a 5.4 A1C last week!
Wonderful!
Brilliant !!!
You're awesome! :) Keep killing it.
So awesome!
Thank you for sharing!
I lost 180 lbs with fasting - 8 hour feeding window- 6 days a week... (Even God took a day off!) and walking (eventually 😁 5 miles a day)..... and I have kept it off for 10 years!!!
Great job! Keep going
Impressive 👏🙌🙋♂️
Beast Mode! Absurd life experience to have under your belt. Something that's not really mentioned much. To overcome such a difficult feat is something not many have completed.
"Even God took a day off!" :-DD Keep up the good work!
Wow
My son sent me this video. I have always thought that eating early in the day and having a lcr diet helped me lose weight and feel better. Now I have proof. For the last 3 years I have been eating breakfast and a late lunch, no dinner. I have been able to maintain my weight, blood pressure is 115/60. I am 73, no blood pressure meds.
Having "incurable" catamenial epilepsy, I can say that in the last two months, Time Restricted Feeding has finally stopped more than half my grand-mal seizures. Eating breakfast, combined with not eating late at night has kept me almost totally conscious during the partial seizures too, which seem to always happen in the morning. For me, it's all about eating a good big breakfast EARLIER rather than later. Mike, I am super grateful for your channel. YOU have kept me from being forced by my neurologist onto Xanax, tranquillizers, birth control and synthetic hormones!! I am always sharing your content and studies with my family!
THis give me hope because I have not been able to do the TRE because i have vestibular migraines , so when I do it I got migraines , but if you did it , I can do it. Thanks
Awesome! Do you eat one meal a day?
Thanks for putting down what this program did for you!
@@AnnaPinguin I'm sorry to hear when you did the TRE you got migraines. That's why I like what Mike said at 3:17 in this video on the right hours which work for you. There are some nights before my period when I am hungry at night so when that happens I still eat late and think it's important to listen to the body.
I heard vestibular migraines are the worst type. I experienced numbness on one side, vision loss, tension and pain in my neck, face and head and TMJ from those daily seizures.
The interviews Mike Mutzel did with Dr. Tyna Moore were most helpful to me because they helped me understand how high Heart Rate Variability and Squats/Deadlifts can help my hormones and RELIEVE that pain.
Another helpful female doctor on youtube is Dr Mindy Pelz, who helps explain how to cycle fasting as a WOMAN for healthy circadian rhythm, hormones and periods. According to Dr. Stacy Sims an exercise physiologist and author of ROAR (great book), women are not small men and therefore cannot fast the same way.
Dr. Adam Fields, a cervical chiropractor on youtube has also helped me most in terms of INSTANT RELIEF of stiffness and sensitivity and pain in my TMJ, neck and face area. "Eustachian Tube Dysfunction ETD Exercises and Massage Techniques for Ear Fullness" by Dr Adam Fields on youtube is probably my favorite! In that video he shows neck strengthening exercises such as occipital lifts, with follow-allong massages and circulation exercises for the pain. Dr Ross Hauser's videos on youtube explaining Upper Cervical Instibililty are what led me to truly believe that the exercises Dr. Adam Fields recommends such as oil-pulling have actually worked.
@@SG-ji5ij Sometimes I do, but after day 16 or 17 of my menstrual cycle I do not.
I've lost 147 lbs doing both time restriction eating and carnivore low carb diet. I also have been working out intensely 4 times a week and now have switched to OMAD cause I'm just not hungry. I've done this in 10 months. These changes have healed severe autoimmune disorders that were crippling. Can't recommend these changes enough. Saved my life!
Your comment stood out to me. Congrats on that it's a great achievement. What kind of workouts are you doing?
Awesome! May I ask what your autoimmune disorders were?
What is OMAD?
Ome meal a day
@@Northandsouthsewing One Meal a Day
You are by far the best health content on RUclips. I remember finding you 3 years ago and being one of my main sources of research for dieting and exercise. I'm 6'6" and went from 400 lbs to 250 thanks to TRF and other stuff I found through your channel.
Thanks for everything you do. The comments sections show how much you help so many people.
That's fantastic! Keep it up!✌🏼
Amazing!
Kudos - fantastic job!!!
@@nicholasboscaino6262 that would be good for those of us who work the PMs . I went to days and lost 45 lbs but might have to do nights again. Wouldn't mind the shift diff again. I could not crack the code to make nights doable and yet so many jobs have PM shifts.
Have you checked out Dr Chaffee or Dr Ken D Berry's channel yet? You might really like them. Great info
Wow I poaused your video when you said - when you have your kids it’s going to be difficult wow wow wow how amazing someone actually understands real life dynamics !!!! How respectful!!! My children are teenagers now it’s a lot easier but ow boy how grateful I am for your comment !!!! Thank you 🙏🏻
Many thanks for sharing the study.
From my own research I have found that Along with ETRE Early Time-Restricted Eating, the earlier we can start and finish eating the better, ideally finishing by 6PM.
The fewer hours the better, if 20/4 can be achieved ie Start at 8AM and finish by Midday.
It takes 5 hours for food to clear the whole digestive process which means our bodies won't be digesting while we sleep which leads to better sleep - healthy sleep now being considered more important health wise than healthy diet.
On top of this, front-loading of calories, ie...
Breakfast: 55% calories
Lunch: 30% calories
Dinner: 15% calories
...can produce 2.5 x times better weight loss, on an iso-calorific diet, compared to back-loading of calories, ie...
Breakfast: 15% calories
Lunch: 30% calories
Dinner: 55% calories
My conclusion.. Early Start ETRE + Calorie Front-Loading produces the best of all outcomes.
Low Carb is optional and personal, eating natural unprocessed carbs is not an issue IMHO.
I tested this for about three days. I did the 6-hr window to eat, fasted the rest of the time, my sleep was a part of the fasting time, I ate less than 20 grams of carbs and higher amounts of fat and protein but kept my two meals to under 1,500 calories total. I did not exercise though, no walking or anything. I lost 13lbs. I haven't done it again since then, which was close to two months ago and I have not gained any of the weight back. Also, my sleep was amazing and my body felt strong. I intend to go back on it and try to walk. I live in an area where walking isn't ideal and it's about a seven mile round trip drive to get to some long sidewalk to be able to walk safely.
I’ve lost 10 kg (22 lbs) in just 4 weeks doing one meal a day and low carb. And of course 6 days a week, 1 hour workout. Went from 92kg (203 lbs) to 82 kg (180 lbs). Current BMI is 25.3. After the first week with low energy, I feel great now both physically and mentally. THIS WORKS!!!!
That's a lie If I ever heard one.
Same here I went from 202 to 182 right now but what kicked it off was Covid then changing diet
All summer and 2021-2022 I’d gone from 180 to 200 cause of slight bad eating (carbs)
@@futuregenesis97 actually its not. the 10kg he lost was probably made up of some water weight and whatever fecal matter was stuck in his gut (omad gives your gut a chance to properly clean itself) and some fat.
@@futuregenesis97 I think it may be true. Specially if your former diet was junk food and high calorie late night eating habits.
Thanks very much for walking through the study and for your emphasis on costumization of protocol to optimize adherence.
In 2009 I was turning 45 y/o and on the verge of just accepting that I would be overweight for the rest of my (presumably shortened life). I decided to give myself one more chance at losing the weight. Because I was at a low point psychologically, mental health-wise, it was hard to adopt an external program on faith and just hope that it worked based on faith. So I did research and decided to eat less and move more. I decided on a calorie "allowance" and counted and weighed carefully. I started walking and then running a few months into it. In 11 months I lost 75 lbs. At the time, this was the right course of action for me to take, due to the adherence issue. If I fasted, I tended to see it as a license to eat in the eating window. I was not consistent with my eating window. For me at the time, sticking with the simple math of calories in/calories out was the most clear plan of action.
However, I have regained 50 lbs of that weight in the last 6 years due to personal losses that demotivated me from being careful about my food and not having/making time for my running habit.
Now here I am, 14 years later, 14 years older. Wondering how I want the next 20 years to be. Sabatoging my health won't bring my loved ones back. My blood pressure has gone off the charts (I'm 5' tall, so 50 lbs is a lot of excess weight), so now I am on BP medicine. I am ready to improve my health, wellness and how I feel in my body. But now I am having some little niggles in my joints, so I can't count on burning calories through cardio. The thought of weighing my food and counting calories seems off-putting this time around. I have read a lot about the benefits of reducing systemic inflammation through time restricted eating. When I consider different strategies, time restricted eating seems the most user friendly to me this time around.
I know that losing weight will be easier in the beginning and get harder as I approach my goal, so I give myself some room to tighten things up later in the year. I will do a 18-6 fast, 2 meals a day with no eating between lunch and dinner. The window will be 11:30 to 5:30. I will eat sensible meals, no dessert. But I will not count calories or carbs. Later, I can tighten this up by reducing the feeding window, restricting carbs.
It's been 10 days and things are going well. I am optimistic that I will get to my goal weight this year.
I don't kid myself that I will never regain again. In the face of personal hardship and losses it can feel selfish, petty and pointless to take care of myself. I guess I do hope that at least I will be able to stick to TRF during hard times, even if I eat like crap during the window.
There will be no success without adherence.
To make the people who eat late feel less guilty:
I personally eat from 3pm-11pm. My job doesn’t have me start till 5:30, and I get out at 1 am. And by time I fall asleep, it could be 2 or 3, sometimes 4 in the morning! I wake up usually around 12 or 1. I work at TopGolf as a food runner, so I’m always constantly moving across the venue up and down stairs with trays of food, so I’m active during these hours which gives me an extra blanket of protection. I function fine on this schedule, as long as you make it routine, your body will adapt to it and make it part of its circadian rhythm, which I think is the most important part of this. Also, since I wake up so late, my body’s schedule as a whole is totally shifted towards the late hours since I don’t view sun till 1 in the afternoon, which compared to someone routinely waking up and viewing sun light at 8 am.
Thanks for sharing this! Your schedule is very close to my schedule. I’m a writer and self employed, so I could get up earlier, but I’m just not a morning person and no matter how hard I try I just don’t feel good when I get up too early or eat too early in the day. I get more work done and have way more energy later in the day to workout. I don’t even like coffee first thing. But I’ve lost 40 lbs in the past year and kept if off which is the real win. Consistency for me seems to be the bigger factor vs. timing.
That's the same time I eat, 3-11. I work a split shift. So I still go to work at 9am and get home around 9pm. I work the morning part of my shift while fasted.
What is the brand of berberine suggested???
Lol your a kid though you shouldn't worry about this kinda stuff
@@victorhardin2186 1. I am 20 years old, not no kid anymore and 2. That's the problem, we need to know about his stuff, not worry, as if we take care of our health from as early on as we can, we can prevent a lot of ailments and help optimize our health as a whole to get the most out of life. But obviously everyone views that differently. I prioritize my health because I've seen what poor health can do to you. Let alone experience it too.
I started fasting 9pm-1pm next day. My morning workouts now are around 75 min but they are fasted now. My diet is low carb around 60 grams a day. This has helped me lose that stupid last 5 pounds.
The best thing ever to happen to me was developing a gluten allergy at 40 yrs old. I had been 230lbs and 38% body fat at 5’4” and male for a decade. Nocking out breads and other carbohydrates was crazy difficult for me before the allergy. I always would fall back to them. After this unbelievably painful inflammation reaction, that takes 3 or so days to reverse, changed that. Now I’m 42 years old, 165-170lbs at about 18% body fat now. Fasting was also a very important strategy for my food control.
The customization of what works for you is so important for Fasting. I love to eat early, but I found if I ate early I tended to be very hungry in the evening. When I waited as long as I could to eat. Typically between 12 and 2, then I would typically not be hungry in the evenings and even early morning.
Same
I have noticed this as well. If I eat breakfast I can't stop eating all day and even into the evening, but if I eat around 2-3 in the afternoon the cravings at night disappear.
I wonder if it has to do with high cortisol in the morning and some type of reactive hypoglycemia?
I highly prefer this but I have an issue of feeling sick and nauseous often by noon. I hate eating breakfast but just yesterday I was cooking lunch and got both overheated and nauseated and had to lay down with a cool towel on my forehead for a bit. I am not great about my water upkeep and tend to chug a lot before bed too rhough. I wonder if pushing more water in the morning would help that….
@@Avoicecyringinthesuburbs omg this exactly tho. If I eat breakfast I’m starving all day and WAY over eat. BUT when I am strict about working out, I also have the issue of my metabolism getting up and active and having hunger pangs literally waking me up they’re so bad early in the morning despite a large meal before bed (I sleep early so I’m within a fasting window usually)
Same. No breakfast but a meal especially around around noon and 1 pm keeps me good.
Thank you for all your videos! I have been doing a version of this for now 6 months and I have not lost much weight per se but I have lost body fat. And, my fatty liver is gone.
Everything you're saying here lines up fully with how my weight loss went. I was just making it up as I went along, but I apparently stumbled on almost exactly this program (keto and IF together), including beginning the fasting window as early as possible. I would stop eating 3 hrs before going to the gym, then go to bed on a completely empty stomach. The longer I did this, the less hungry I was when I got up too -- I actually had to start setting timers to remind myself to start the next feeding window.
Started low carb to try and stop the worsening frequent heartburn, 2-3 times a week. It worked immediately! I monitored my blood pressure because I was in the high ranges.......until I went low carb. 140's/80's went down to 120's/70's. My smart scale had me at 22% body fat at 170lbs. before going low carb. Within 6 months I was down to 14% body fat at 150lbs. Added intermittent fasting and weight training to my arsenal and dropped to 10% body fat at 145lbs. I get bloodwork done every year and my ldl
has risen quite substantially but I do have low triglycerides. I have read that your triglycerides/hdl may tell a better story about cardiovascular health. My understanding is the closer to 1, the better. I used to be at around 3, I am currently aound 1.25.
My daily fasting starts everyday at 3:15PM and then I break my fast the next morning any time after 9:30AM. I don't own a scale, nor do I want to, but I have gone down a pant size in the past couple of weeks.
I lost 125lbs in 3 months fasting 5 days a week, only eating on weekends. Went from 365 to 240. Lifting weights now and I'm up to 250
WOW, this is amzing! how did you deal with the hunger? I fasted for 22 hrs and I start wanting snacks. I can't imagine fasting for that many days.
@@Klanmo once u past day 3 its a breeze. Sleep more
What kind of fast did you do ?
@@Diamondbrandon842 5 day fast
@@octoman_games was it water fast or dry fast or what bro ?
Hey I wanted to leave a comment simply to show support. I don't know if I have ever seen a RUclips video with this kind of quality. In a sea of click bait and hate porn, you're content is truly refreshing. Thank you.
Thanks and much has also been seen with my journey to lower body fat levels and better blood lipids.
24-hour fasts from 6PM to 6PM mean a somewhat normal life, which still allows for dinner with my family.
The more I fast, the less hunger I experience, so that is why for me, IF beats trying to eat more often and trying to control portions.
It also allows exercise anytime between 6AM and 6PM without ever worrying about trying to exercise after eating.
This works. Thanks for sharing some of the science. I do 20-4 and keep my TRE to 10AM to 2PM and have lost almost 60 pds in four months. Still 15 more pounds to-go to hit my target weight ... so lately I have kicked-up the exercise (moderate resistance training and lots of walking my service dog). I'm in my sixties, a veteran and athletic who had let myself go for awhile. Now my A1Cs are back in the low 60s, my LDL is up a little but my triglycerides are down from 3000+ to below 200. They used-to be unable to get good scores from me because of my abnormally high triglycerides. I'm off the frickin' Glucophage thank gosh. Anyways, this works. Thanks for sharing the science.
Absolutely terrific video. Sums up very well my life for the last 18 weeks and 60 lbs ago. I'm currently still doing great on 20/4 - IF/KETO (2:00-6:00). Currently most weeks I go back to eating 3 meals a day on M/W/F. Then back to IF T/F/S/S. I do that when I slow down/plateau. I have reserved eTRF, for when I find myself completely stalling. I've also reserved from serious exercise. No intense cardio or weight training. Just moderate walking. BP, Chol. Fat, all came screaming down. I had to literally educate my Doc. Office on why my LDL's were still moderately high. They had no idea.
Love your shirt! Thanks for representing, Brother (in Christ)!
8 hour feeding window is a pretty easy window to do regularly. I have regularly used a 4 hour window and it isn’t horrible at all.
8 is actually very easy. If you have trouble with your blood sugar just drink some metamucil.
@@OkieDokieSmokie Meta mucil wouldn't break a fast?
Animals feed. Humans eat.
Yeah I had a 6.5 hr window in the past and it wasn’t a challenge once I got into a routine.
I prescribe ETRE (early time restricted eating) with carb restricted diet to majority of my patients. It works on those who are compliant. However some would rather take an easy route by taking medications to treat their metabolic syndrome, damn the consequences.
I know. People are addicted to carbs and sugar. So sad
You have to be ready to do it. I started out doing all of it when I was first diagnosed. I needed help with my depression which was in high gear several months into my routine, my doctor wouldn't prescribe anything more than a pediatric dose of Rx, the depression took me down. I lost all will to keep going. It just seemed overwhelming because I was having to fight against everything, why bother.
It took several years for me to get back at it, basically, I found something natural for my depression and I got enough energy to restart.
Basically, just because a patient isn't ready to do more than drugs today doesn't mean they won't be ready tomorrow or next year. Those chemicals floating around in our bodies, as we get visceral fat, are telling us to do less & eat more. It takes a lot of will power to ignore your body.
Personally it's much easier for me to skip breakfast and wait until about 3-4 pm, if I stay up late I start getting hungry.
Very much the same here. I can barely stomach food in the morning, or within a couple hours of waking
Thank you! Excellent content beautifully delivered
Thank you Mike! I have counted on your advice for more than five years.
One can always count on you for educational health tips that come with increasing significance that improves with time rather than dwindling… .
Went on LCHF and IF since May 2021. Was pre-diabetic and hypertension. Initially lost 8lbs (I was at my ideal weight to begin with). Wasn’t really strict on the low carb part. Gained about 6 lbs back. My A1C was in a normal range after at least 5 year as pre-diabetic. No longer taking any diabetic medicine. Blood pressure is normal but still have to take a 50mg losartan. In my last blood work, everything is normal except total cholesterol (455) and LDL (337). Triglycerides (74) and HDL (100) are good. I’m happy with the way things are and will continue my current diet.
I love your merch shirt , Faith over Fear 💯 watching from Cebu City, Philippines
Wow, this is exactly what I have been doing for the last year with exercise, and now there is a study that backs up what I'm doing. Nice.
Both TRF, and low carb have been established to be effective weight loss strategies. Of course combining the two would be optimal. The reason TRF with a later feeding window is less effective is due to melatonins influence on insulin.
where can I learn more about it?
@@venusnode6 dr Mindy Pelz
A finer point here: Peter Attia has a great breakdown on his blog as to why LDL particle size or subfraction type doesn't matter when one controls for particle number. This mechanistic notion that larger particles are less likely to "slip beneath the endothelium" sounds intuitive but is also purely speculative and not something we have evidence for, and is something we should probably stop repeating. FH patients tend to have high expressions of the large buoyant LDL subfractions yet tend to die very young from CVD whereas people with metabolic disease with high expressions of the small dense LDL subfractions most often live into their 50-60's before CVD progresses to a lethal stage; both groups have high particle number, but the fact that the former's particles are "large and fluffy" clearly isn't providing a protective effect.
A far more credible mechanism for how LDL ends up deposited in the arterial wall than this mechanical one of smaller particles just accidentally "slipping" under the endothelium, is macrophage scavenging of circulating oxidized LDL. We have long known that the cholesterol deposits in atherosclerotic plaques are oxidized (which makes sense granted that it's a plaque, it's just sitting there walled off from the circulation surrounded by a melange of other cellular debris and calcium deposits, surrounded by what is essentially scar tissue, and thus would have no exposure to circulating antioxidants) - but we now have several studies confirming that *CIRCULATING* oxLDL is far more atherogenic than non-oxidized LDL. This makes perfect sense, because we also know that macrophages scavenge for oxLDL to mop it up and return it to the liver/gut for excretion. But what happens when a circulating macrophage that has already picked up a bunch of oxLDL rolls past a damaged patch of endothelium that's being attacked by an opportunistic pathogen? Most likely it will penetrate the endothelium to try to deal with the pathogen, and then there's a chance that it then grows in size to the point where it gets trapped underneath the endothelium after consuming said pathogens/debris/etc, having carried in with it whatever load of oxLDL it was carrying from the circulation - either dying after dropping off that load of oxLDL, or becoming a foam cell if lots of plaque and more oxidized lipids and debris already existed inside the endothelium at the site of injury for them to continue gobbling up.
There is also emerging evidence that endothelial cells and vascular smooth muscle cells themselves have receptors that respond directly to the presence of oxLDL and are likely triggering changes that contribute to the atherogenic process in additional ways such as the inflammatory activation of the endothelial cells (attractant for immune cells) and the migration and proliferation of smooth muscle cells (the "walling off" of plaques); some researchers have even begun to describe atherosclerosis as an "immuno-metabolic" disease rather than just a metabolic one. But one thing is increasingly clear: oxLDL plays a central role in the overall process, most likely through multiple mechanisms, and the propensity of circulating LDL to oxidize is highly concordant with particle number; you have a higher number of circulating particles that need to be defended from oxidative damage by a limited (homeostatically controlled) pool of the relevant plasma antioxidants, meaning the higher the LDL particle number exceeds the level of antioxidant supply, the more likely it becomes for a large portion of circulating LDL particles to become oxidized in the circulation before they are cleared by normal metabolic processes, and thus become contributors to atherogenesis.
This is likely why remnant lipoproteins are so strongly atherogenic. This is likely why FH patients' "large buoyant" LDL are equally if not more atherogenic than the small dense LDL associated with metabolic syndrome and type 2 diabetes; FH patients have highly compromised expression of hepatic LDL receptors, meaning that most of their LDL remains in circulation much longer than in a healthy person and inevitably becomes oxidized while in circulation. This is likely why TG/HDL ratio is such a strong predictor of atherosclerosis and CVD events; caloric excess in the form of carbohydrate must be rapidly cleared from the blood in order to avoid systemic glycation damage, and this is accomplished by conversion to triglycerides through de novo lipogenesis in the liver - which then must be promptly shuttled out of the liver by LDL/VLDL particles to be transported to the adipose tissue for safe storage or other peripheral tissues for use as fuel, lest they remain in the liver and "back up" into fatty deposits throughout the organ, damaging its circulation and vital functions. Thus when chronically replete with glycogen and chronically overwhelmed with more excess carbohydrate, the liver is constantly being forced to produce large amounts of triglycerides and by extension begins to produce and eject a greater number of LDL/VLDL particles to ferry those triglycerides out of it to the peripheral tissues as quickly as possible in a kind of (metaphorical) desperation to offload the dangerous overabundance of triglycerides that gets even further amplified relative to extant levels of liver fat, substantially driving up LDL & VLDL particle number in comparison to if it were processing an intermittent trickle of excess carbohydrate between glycogen depletion and repletion and had the luxury of producing fewer LDL particles to manage a greatly diminished load of triglyceride export.
Been eating between 12-8pm for a few years now. When I eat I just try to keep it reasonably healthy, mostly vegetarian. Was never over weight but at age 47 it keeps me lean.
I started carnivore with IF in early July (now early Nov). Since I remain sated longer, I routinely only eat 1-2 meals per day. Often when I eat out (restaurants are happy to alter the meal to high protein/low carbs for me), I often eat only half and take the rest home.
I've always remained active, so just made my workout regimen more intense. Started at 20.9% body fat, now down to 11.5%.
I started adding 100-200 grams of carbs with fruit and I feel so much better. Don’t feel any crash at all and actually have strength to lift weights
I started IF in June of 2018 and the quality of my sleep, energy and mental clarity is night and day from when I eat garbage (as I have been for the past year). Started doing 16:8 5 days per week (black coffee and water only while fasting and no added sugar during my eating window) and it was hard at 1st, staring at the clock and feeling starved. But like anything you get used to it. Then over the 3 years I did it consistently I would go 20-24 hours and not even realize it- also knowing once I eat my energy will come down which is not what we are wired to think. I also have a little anxiety when it comes to my job and fasting greatly reduced my work performance anxiety. I did not have to lose any weight so I did it strictly for the health benefits and was hooked once my sleep, energy and mental clarity had changed. I also drove a lot from TX to Florida to visit family and it made me realize that if I don't eat the drive was so much easier alertness wise. Definitely recommend it.
I only do 14 hour fasting (my eating window is never consistent. That’s too much work. So I just eat 14 hours after dinner) while breastfeeding and I’m able to lose a pound a week and maintain that loss that way without any other extremes that will affect my milk supply ❤
Producing breast milk burns a lot of calories! Even after our child was “too old” to be eating at breast, my wife continued pumping via a device for a few months purely for the weight loss benefit. She was never big to begin with, but she’s now 15lbs lighter than before having kids.
I love your shirt, "Faith over Fear". I need that shirt!
This video has given me hope and I woke up this morning remembering how I never ate before 11 am, 18 to 30, so today shifting back to that. Today I am drinking coffee with cream, started before video, tomorrow no cream
Till afternoon, am 72 was glad people were losing weight at over 20:carbs which is hard for me. Not letting go of this way of eating. Thank yo so much for a way forward.
There's a lot to get your head around when it comes down to the details but the basic point is that fasting does work in reducing problems associated with the overeating of carbs.
I'm on day #216 of my O.M.A.D. diet and I lost 51 pounds in just over 6 months eating HIGH CARB! No joke. And I eat around 1600 - 2000 calories daily.... AND.... I'm 70 years old so my "metabolism" ain't what it used to be. I eat all of my calories within a 90 minute window...After that only coffee or tea sweetened with stevia. The year previous I did LOW LOW carb (under 50 carbs daily) and low calories (averaged around 1400 cals daily and often times I did O.M.A.D. but was not the zealot I am now). I did lose weight much faster going low carb and low calorie...
Just came across your account, after following creators like dr berg, thomas delauer, andrew huberman, carnivoreMD, dr ekberg, dr gendry.. I really like the explanation of the (figures of the) study and different variables! Keep it up, you got my thumbs up and subscription
I change my meals depending on when i do exercise. If I train early, I eat breakfast. If I train late I eat dinner before going on a run. (Train 6am, breakfast 8am or dinner 7pm, train 8:30pm) Always try to have a low glucose load before going to bed.
Less advertisement for "the new thing", more specific instructions for how it is applied. Thnx.
I went from 215 in June to 160 now in October with intermittent Fasting. My diet is low carb no carb and my window is 2-5pm. I’ve added workouts and started adding carbs back in rotating my low carb and high carb days. I was doing total fast days on Saturdays all Summer but started adjusting my Saturdays to my fast window in September.
can you provide a link to info on having a high carb day in keto Im doing keto and intermittent fasting thanks
@@haydukethor Hi. I’ve basically started adding a cheat day which brings me out of Ketosis. So I made steak, salad, and potatoes 🥔. I had a small potato. My drink was a protein shake. It hasn’t derailed my results because I have enough muscle to burn this meal off. I’m also working out twice a day walking, cardio/HIIT and strength.
Wow, this is great! I appreciate you sharing your plan. How easy would you say it was sticking to your eating window?
I’m trying to get back in gear, but I am struggling, really struggling! I did fine earlier on, but now I keep falling off and I don’t know what my deal is. Ugh! I was doing ADF and it worked. I am not sure I can go back to that, but I need something that will stick! Hopefully, my rant makes some sense.
@@b.abouttowwn I’ve begun to vary it to keep my body guessing, but I don’t find it hard at all. As long as I eat enough protein so I don’t get cravings
I didn't see any noticeable changes with TRF until I eliminated carbs.
Started trf by not eating until 2pm or no earlier than noon. Didn’t lose more than 2 pounds but felt better. Then started eating a couple of hours after I woke up and also taking digestive enzymes. I’ve lost 10 pounds. For your listeners that are older, this is a big deal.
What digestive enzymes do you take?
Which hours were you eating? 9-5?
Started 127.5 kg on 28th September 2022 , and 120.4kg 28th October 2022 . I do low carb and 20:4 IF everyday.
Thank you Mike for all your research & sharing it with us.
You are the best.
I lost 60lbs eating under 200 carbs and fasting . Crazy part ive been fasting most my life didn’t know it. Now that im older “33 “ I know what im doing 👍🏾
Love the shirt Mike! Love your work! I have been doing intermittent fasting since 2019. And moderate carbs based upon the amount of exercise. I am shifting to earlier eating window. It's been noon to 6pm. I would like to eat 9am to 3pm.
That’s what I do 12 sometimes 1 and stop eating at 6, I also wish I could stop eating earlier but I’m so used to eating first meal in the afternoon Thai I’m rarely ever hungry early in the day
Ive been doing prolonged water fasts and currently on day 28 of 40. I might try eTRF for maintenance.
Are you taking electrolyte powder?
This is the strategy that I’m thinking of starting. I don’t know if I can do a 40 day water fast maybe half of that. Can you tell me what are your results so far on day 29?
I’m catching up on the channel, but videos on weight loss and retention of lean mass are very important to me and these paper reviews are fantastic.
I remember finding your content from your interview with Tom Bilyeu & eternally grateful to have learned of the benefits from intermittent fasting. I'm now down 49lbs since the beginning of the year, while regaining muscle mass
Muscle mass is a huge factor in melting fat. Keep it up!
Finally pushed past the 49 hour mark. I always ate after that but recently did 70 hours then ate a few raw veggies and didn't eat again until 90 hour mark. My brain clarity and energy were amazing! I drove through 4 provinces ! ( drive was NB to BC ) I only had water and black coffee ☕
Thank you Mike for all the research you share, I found your site over a year ago now and have found it to be the most useful on RUclips. Many thanks!
Glad to see this was a combination of male/female participants. Would have been interesting to also have an older age group where the average was 55 or 60. Thank you for reviewing and sharing the results.
I lost 50 lbs in 6 months doing a low carb diet & a 8-12 hour feeding window (not super strict). Also plenty of heavy weightlifting
Thanks 4 the info i started doing IF this week to improve my health, my eating window is 12pm 1st meal and 6pm last meal , i will now include LCD starting today and see how it goes, again thanks
Yes, there are a group of us that are hyper-responders on a low carb/keto/carnivore lifestyle. We have high cholesterol and LDL, but great HDL triglycerides ratios. We are fat burning machines. LOL.
I accidentally found you love all your information and research that you find!!!!
Carnivore Yogi (Sarah) says to eat your one meal in the morning (breakfast) is better than eating your one meal (dinner) in early evening.
Thank You Mike! Your clear and simple explanations of and encouragement led me to start IF (TRE) back in 2021. I've lost 45 lbs, kept it off, and feel substantially better. Blood pressure under control. Thank you...
I've working on losing that last 10lbs and occasionally feel frustrated, so I was glad to see some of these numbers. I've lost 2.6% body fat in 7 weeks (3.5lbs). I'm basically doing TRE (6-8hrs), carb cycling (low carbs one day, higher carbs the next), and calorie restriction (but not less than 1500/daily) I'm 132lb 64 yr old female. Thanks for this. I'll just keep doing what I'm going and work on patience and acceptance. LOL
I'm an avid lifter and whenever I go on a cut, for me, what works best is just doing rolling 48s. (One meal/small window of eating every 48 hours)....through multiple tweaks and experiments I always see what I can and can't get away with without it affecting the fat loss. My window went from one meal to around 3ish hours or so. The "quality" of food i purposely dropped to see if it affected fat loss. It didn't. I can break my fast by literally going to taco bell or mcdonalds and the fat loss will be the same. That said I don't do that. I have a mixture of eating all the foods and nutrients I need for my workouts and then finishing off with whatever "bad" food I feel like eating maybe some donuts or that slice of cake you been craving etc. Works like a charm and makes the fasting way easier when you realize that when you do break the fast you can relatively eat what you want. I can lose fat dieting normal and dropping macros slowly like most bodybuilders do but what I find is that with my fasting like I do I'm able to drop the fat quickly and efficiently and get it over with quickly and by doing so I save most of my muscle. I'm not a diet expert I'm just a guy who experimented and documented different variables to determine certain outcomes. For me rolling 48s are the best
Cals in, cals out. Could literally eat candy bars if you burned them off
How many rolling 48s (uninterrupted) have you been able to do?
@@kelsmatlawe2979 it just depends on how much fat I have to lose. Once I get to a certain level of leanness then the rolling 48s start to become detrimental. The first time I ever cut I had quite a bit of fat so I did em for like 3 and a half months. I dont do em that long anymore though because I don't need to lose that much fat.
Usually on average I lose a little over a pound every 48hrs. So that would equate like 14 to 16 pounds a month.
Thank you, Mike for another wonderful video and topic. You simply have a great formula, and it's your own, of covering health and improving one's health first and foremost, but also merging it with health issues socially and even legally taking place. Your t-shirt is also amazing!
I have found that doing low carbs greatly eased doing the time restricted fasting because the fat burning has kicked in and I do not feel hungry. If I eat 'normally' with carbs then it is harder to fast for 16 hours (I fast from 8pm to midday). I get hungry and food temptation is all around. Doing a time restricted fast may lead to loss of weight but that comes from missing out a meal (breakfast in my case) and not not eating more at lunch time. If I eat the same amount of daily calories and do the time restricted fast then I do not lose weight.
So I think that a time restricted fast does not help with weight loss unless I eat fewer daily calories, although it probably helps my insulin response by not keeping that continuously overactive.
Calories out vs calories in. Yes quality of food matters and if TRF and low carb help thats fine, but its still down to thermodynamics
At the 6:43 mark, the slide shows that TRE had the GREATEST reduction in visceral fat, VFA, not Both.
My main source for information !!! I trust this guy to provide accurate information
Hi, first of all, thanks you for your Videos. Funny enough, just 4 days ago, I watched a doctor stating that carbs should be eaten before sleep, to improve it. I lost 1/3 of my body weight with interval fasting and keto and sports. Doing really good on carnivore and 20 h fasting, until somebody said I need other nutrients. That messed me up, and I am struggling since. Eating good carbs makes you hungry. On carnivore 36 to 48 hours fast was no problem. Maybe you can go into carnivore some time. Best regards from Germany,
@@cantbeaslave thanks, will take a look. best wisches for you. Jorg
2MAD 6days/week, 4-6hrs apart, then one much longer fast for my rest day/cheat day. Carbs the day before cardio/conditioning/high intensity days like a 3-4hr leg day
I “postpone” my meals. No longer eat at all when not hungry - plus low to no carbs. Try to stick with 50 carbs per day. Lost over 30 lbs in a few months and enjoying every minute -no hunger to speak of plus my energy is high and balanced.
Do a video on hair loss. Your hair is a powerhouse!
Keto OMAD has been my holy grail. Eating around 4-6pm
I just subbed, getting back into fasting because I want to live as long as I can and enjoy life
Lost 65 lbs about 3 years ago with “early time restricted eating” (2nd or last meal at 2 or 3 pm) 18/6 with total carbs max 50 grams. Now…..At 64 years age, I find that I feel better keep my total carbs under 60 total grams now. I do use Berberine from time to time.
When do you take the berberine and do you take it on an empty stomach?
@@artlego1007 I take one with each of my meals. 💥💥💥 I am just seeing that Mike has done a video 1 year ago called “Berberine, Insulin Resistance & your Gut Bacteria….New Connections”
My experience is that TRF has not ever had any affect at all on my body fat %. Fasting completely has on occasion, about 1 lb a day, sometimes it comes back, sometimes it doesn't. The important thing to me regarding body composition is body weight set point. I am very stable. I could add a lot of calories, or remove quite a few and not change body fat. The holy grail would be to dial in changing the set point.
That's how I was when I was younger. Genetics has a lot to do with it.
@@janicep1508 I'm 55 I've been skinnier and fatter, but usually stable except under extreme conditions. Women are more likely to become unstabilized I think.
@@SkillCult I used to be steady 18% body fat for decades. At 60, I'm up to 23% steady. I'd sure like to change that set point, but I just can't get to 22%. But moderate exercise and a basic healthy diet keeps me stable. No need for extremes.
@@janicep1508 I think most extreme actions are more likely to result in destabilization than a lower reset. I would not be surprised though that when we figure it out, it will require extreme action and then something that reset in the new weight region. might be heavy lifting or calesthenics. Who knows. At least people are cluing into weight set point now.
It happens after months n months of patiently doing “extreme” modification
The body clicks in and it takes a month of stupidity to start it back to extreme dysfunction.
When ur extremely messed up u need extreme mods and TIME
I'm Colombian and we as a culture prefer to have a small meal at dinner, our biggest meal is at noon same for all South American countries. If we go to a restaurant in the evening we go earlier than Americans use to. Also portion wise we eat 50% of what Americans eat. Restaurants use smaller plates and smaller drinks. Thanks for name Colombians in your video.. I'm a follower..
My problem doing my TME early is that i am just not hungry in the morning. Can my body change that? Secondly, i've always been a firm believer in working out fasted for hormonal benefits as well as fat burning. I work out in the morning, so there's that. This worked wonders for a few years, reducing my body fat to less than 14%, but i feel now that i have hit a plateau and everything i'm doing is just maintenance. Wish i could eat in the morning, because then i would just change my workouts at night.
An important factor for me has been recognizing burn out, normalizing my eating and stabilizing my weight before I am so burned out that I fall back into binge eating.
What do you do about super high triglycerides during keto/low carb diets?
Wow!🎉❤😊what an awesome study! Thanks so much for sharing! Very informative!🙌💯
Never was a brk person
Skip it but for black coffee (after large water) then a cream in coffee with more water following
I’m fully hydrated by time I start my day!
I eat brk for lunch at 1ish and then dinner
Can you please make a video about how you kept your hair so thick and healthy?
I heard about a lady that eat three times a week and got gout. I got gout to for the first time 4 years ago after an 11 day water fast. I guess there is to much of a good thing. The key is balance. I'm doing good on my weight loss and my health journey still going after 4 and a half years!
3 months of Keto (6 days under 50 carbs one under 100) and fasting for 14 hours, removal of as much sugar as I could and I have lost 85 pounds (most likely more as I haven't weighed myself in a few weeks). BP is in the normal range for the first time in my life, my doctor was worried I was in pre-diabetes; diabetes gone, and sleep apnea much better... and I haven't added any exercise (yet).
As the Mandalorians say: "This is the way."
**edited cards to carbs and edited pre-diabeted to pre-diabetes**
Congrats🙏🏾🙏🏾
Love the content
💯💯💯💯
It would be nice to know if the restricted eating window meant less calorie intake overall, too. Were they losing body fat because they were taking in less calories or because of the eating window being constrained? It seems to me that having an 8 hour eating window will inadvertently result in less caloric intake, unless you purposely cram in extra food in the 8 hour window.
i was asking myself the same question everytime he said "eating from x to y". like, is that 2 meals and a snack, is that a cup of rice and a pork chop? more info is needed.
I would like to know this as well. The main advantage of time restricted feeding is that insulin levels are able to come down enough to allow the body to access stored fat. But calorie restriction can improve this as long as metabolism isn't slowed, as happens with just calorie restriction without time restriction.
I personally crammed 😅 I rarely get a chance to eat once I start work so it’s already 3pm by the time I get to munch r break my fast. I used to eat 5 small meals throughout the day. While on a low carb/IF I would only have 2 larger meals and some sort of meal replacement shake/bar. I was burning the weight off while i slept for sure. I was surprised that I actually consumed a little more carbs then my program allowed yet still saw constant weight loss. Instead of staying under 20g net carbs I was consuming more like 30-45g net carbs JUsT enough to keep me in ketosis. Over the course of 3 months versus a shorter period of time.
This advice is better than you'll get from most pill/needle pushers. With a few exceptions, surgeons are the only doctors that I respect these days.
not the ones that castrate kids
very interesting, going to try this now :) hope for good results
What would be the impact on testosterone and hormones? Is there a way to optimize for both fat loss and optimal hormone levels?
If you "have" to eat in the evening, i would say have a smaller window, 4 hours or even omad if you have the discipline. This might help offset the less optimized effects of eating later.
eTRF, Keto, Carnivore combo has allowed me to lose over 200lbs. From 401.6 down to 180-ish. It works.
How long did it take you to lose 220?
Brilliant I like the concept , but what would you recommend for someone who works during the night in particular shift is 21:00-09:00 what would you recommend then to fast and have dinner ?
Brilliant podcast as always 👏 Please do a podcast on Achieving optimal metabolic health, diet ,therapies (eg Sauna, Cold, Red light etc) Thank you
Excelent video thanks ,for all the good information and advice 👍