Fasting Myths Debunked: The Truth About Your Metabolism | Dr. Steven Gundry
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- Опубликовано: 28 июл 2024
- You’ve all probably heard Dr. Gundry rave about the benefits of fasting - and the truth is it really does work if done right! In this special mashup episode, Dr. G shares EVERYTHING you need to know about how to have a successful fast that can help you lose weight while improving your metabolic flexibility. Plus, learn what to do if you’re insulin resistant (a vast majority of you may be!).
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Order Dr. Gundry’s latest book “Gut Check” here: www.amazon.com/Gut-Check-Micr...
00:00 - What happens to your body when you fast
10:12 - Dr. Gundry talks about 16:8 fasting
12:43 - OMAD - One Meal A Day Fasting, why it works
17:14 - Week-long vegan fasting
33:39 - Why water fasting is dangerous (for most)
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Preorder Dr. Gundry’s latest book “Gut Check” here: www.amazon.com/Gut-Check-Micr...
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There are so many different types of fasting and in this special episode of The Dr. Gundry Podcast, we will take you through some of the most popular and effective forms of fasting.
Dr. Gundry will talk about 16:8 fasting. Although intermittent fasting might sound like a new fad diet, it’s actually just a fancy word for describing our natural eating patterns. You see, while many of us have access to 24-hour food, our bodies are still built to support a much shorter eating span. (After all, our ancestors didn't have access to a 24-hour grocery store - sometimes they went hungry!)
And 8:16 fasting is simply an EASY way to break down the day for fasting. You consume your entire caloric requirement within an 8-hour window and hold off the rest of the day.
So in a nutshell, 8:16 fasting is most simply described as eating during the day, and not eating at night. Sounds pretty simple, right? That’s because it actually… kind of is. Make sure to watch this video to find out more about why intermittent fasting can help you lose weight and improve your health, without ever feeling restricted or deprived.
Dr. Gundry is also going to talk about One Meal A Day Fasting. It is important to remember that what you eat during a fast is just as important as how long you fast. That’s why Dr. Gundry will be sharing what he eats as his one meal a day. Plus, he shares the incredible benefits of practicing this fasting schedule - and how you can follow it too.
According to a growing amount of research, fasting can help you live a longer, healthier life. So Dr. Gundry is also going to talk about his 5-day modified vegan fast in both the Plant Paradox and Longevity Paradox books. And don’t let the word “vegan” fool you. This fast is a great way to promote longevity… WITHOUT having to cut all meat and dairy from your diet. Plus, I offer other fasting alternatives.
Lastly, with all the amount of fasting information out there, it can be hard to figure out what types of fasting is best for you and how to do this safely. Dr. Gundry is going to talk about one of the worst mistakes that most people make when they decide to try a water fast.
Dr. Gundry is the author of The Plant Paradox - A New York Times Bestselling book. Please subscribe to The Dr. Gundry Podcast to learn more about Leaky Gut, Lectins and other amazing information. 
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I love this content! I went from an A1C of 14 to 5.9 simply because eating green leafy veggies, organic meat and eggs, lots of water and no snacking. I also eat all my food within an 8 hour window and sometimes eat only two times a day.
❤❤❤❤❤❤❤❤
Yeah, it works, I'm down to 1 meal a day for the past yr, and never feel hungry and never felt better. . .
same here - from 10.8 to 5.8 with everything you described above. We all have to be on a crusade to tell our friends. No one else can understand how easily it is just with simple tricks and of course dedication. It's not a diet - it's a lifestyle. I've been trying to get my friend off of sugar and processed food and those "health bars" that they think are healthy.
Thank you Dr. Gundry. You are such a good doctor. You are a gift to this world ❤❤❤. Thank you for Talking slowly and explaining everything.
Excellent video. I've started 8:16 fasting just yesterday and i already feel i have a bit more energy and more mental clarity.
I do practice intermittent fasting and I have gotten to the point where after the 6 hours of eating throughout the day I don't feel hungry the rest of the 18 hours. When I eat it is leafy greens salad with an avocado and nuts. If I add any dairy it is goat cheese on occasion. Or sometimes I would have a unsweetened goat yogurt with walnuts, pine nuts, grounded flaxseed, basil seeds and hemp seeds for protein. On occasions I would make a walnut Hemp flour and flax meal bread which I would use for a fantastic avocado toast for breakfast. It's fun to experiment with the many wonderful decisions of what to eat. Thank you for helping to clarify the pros and cons of the many things people are used to consume trying to get and stay healthy.
Great comment. Yes, it is a lot of fun to explore with different eating options within the parameters of what Dr Gundry outlines. I'm living here in Danang, Vietnam. Such a great lifestyle with so much good lectin-free produce available. Much more than the West. Good luck to you!
@@geoffbeach5650 thank you for your response. I agree that in tropical environments there are many more options and varieties of foods much more organically beneficial than in the West. Also the mineral content is higher but we do what we can with what we have. Wishing you a very long and healthy life.
Yeah, it works, I'm been down to basically 1 meal a day for the past 2 yrs, and never feel hungry and never felt better. . . I lived in Bali for 10 yrs till recently, and found the variety and choices of food so much more plentiful in the tropics than in the west. . . The climate and the superior lifestyle were also a biggie. . . Recommended. . .
@@jaivkoltun4948 it is amazing how when you eat the right things and give what your body needs the satisfaction your body feels lasts a long time. It's when we eat junk food and highly processed meals that we are always hungry because the body is starving for a proper nutrition. Congrats on the 2 year lifestyle change. Wish you a long healthy life.
It’s much easier to eat breakfast and late lunch than it is to eat lunch and dinner. You don’t spend your morning waiting to eat and you also sleep better because you fully digestive the food during the day.
That's my ideal. I start eating at 7 am and stop at 1pm or 2pm
1. Beware any disparagement of intermittent fasting.
2. Especially from anyone selling products as a substitution to intermittent fasting.
3. The incredible health benefits of intermittent fasting are irrefutable.
4. Success with intermittent fasting is achieved by gradual, incremental, progressive fasting-over time.
5. The case histories of insulin-resistant obese individuals achieving metabolic health through intermittent fasting is voluminous.
6. Intermittent fasting works.
7. Don’t let anyone tell you it doesn’t.
Yes, I did it slowly, Ibadjustedvthe schedule by 5 minutes each, it worked for me. Fasting helps to reduce insuline resistance.
@nellosnook4454 I absolutely agree ..I like some of Dr. Gundy's work but don't agree with all he says...
@@adria.3363
For me too!
Thanks for responding! 🙏
@@yeslia2010Godis
1. I respect Dr. Gundry, but he often indulges in “half-truths”.
2. Yes, done improperly, fasting can present health issues.
3. Especially with regard to how to safely break a fast.
4. But properly done, fasting is completely safe.
5. He also makes “straw man” arguments.
6. No fasting authority has ever said fasting is easy.
7. He also equivocates.
8. He has previously stated that red meat is nutrient dense, but he only eats meat every three months or so?
9. As if eating meat more often than that would be harmful?
10. Ridiculous.
11. Any of the prominent Carnivore Diet doctors on RUclips could refute him in less than a minute.
12. Intermittent Fasting is not is not starving!
13. It’s abstaining from food for a period of time to stimulate the liver to make ketones to use stored visceral fat to nourish the body.
14. Also to flush out damage mitochondria & make new healthy mitochondria.
15. Dr. Gundry KNOWS THIS.
16. But he intentionally omits these details because they compromise the overall point he’s trying to make.
17. It’s been said that a half-truth is worse than a full lie.
18. Sadly, this is what I think of when I listen to Dr. Gundry’s podcasts.
❤Started a week ago. Been listening for months. My mind set is ready
Dr Gundry is my favorite! I have mercury excess in the body and I didint know why I feel sick in fasting ..I get the same symptoms in the ketogenic diet or fasting like when I take the medication for the mercury elimination! I realised after I drink wather I feel much bether and I start to take chlorella, activated charcoal and cilantro supplements! I remeber long time I have this 7days diet with vegetables, low calories, and I felt better than all diets! All my respect and gratitude for this doctor!
Thanks for some of the best health info on the internet
audio quality much improved in your recent videos is appreciated too
Thank you for your expert medical advice 🏴🍻🇺🇸
I've been fasting my whole life due to my culture, and with the knowledge from my own experiences and research, this man is very right about everything, about fasting anyway
Love Dr. G. . . I have found that for me breakfast is the most important meal of the day to SKIP, a yr ago I started skipping lunch as well, I find that a 1 meal a day window around 5-8pm every day is plenty for me, I never feel hungry, I always have lots of energy, you just gotta do it gradually. . . Took me 2 yrs for the full switch and I ain't ever going back. . . Happy days. . .
Thank you, so much, Dr. Gundry, for all the great health information. I really appreciate it. And l love the way you talk slow and explain things.
One of your Best videos.. Great info!
I started off with 2 meals a day(high carbs) and apple cider vinegar in early 2020, I realize that first thing is to somewhat restore the stomach acid, however I was experiencing insulin resistance(get up once at night to hit the head) without the hunger feeling, took me half a year to fully commit into KETO ever since.
True!!!! Great video!! You need to do keto to get metabolically flexible FIRST!!! (No carbs), then you can reintroduce high-fibre carbs and you will still be able to fast intermittently BUT you must keep the carb load down (including sugar and fruit!!!). So get metabolically flexible, go through keto flu, diarrhoea, electrolyte desperation and THEN intermittently fast whenever you like!!!! ❤❤❤❤
Wouldn't just ending your eating window earlier be easier than extending the fast longer in the morning?
Thanks Doc❤🥊🌸🦋🙏🤓
edit: When you were on the Doctor Mike podcast recently I swear I was transported back in time and you were Galileo and Dr. Mike was the Pope! You’re on the, ummm …. Bleeding edge of Medicine and I know for a fact that you have forgotten more about medicine than Dr. Mike will ever know.
I watched that too! Dr. Mike has a millennial audience who believe everything Dr. Mike says but Dr. Gundry was incredible to go on and educate the people. The other doctor was a little too much of a dr. Mike supporter, but it was a great platform to go on!!! ❤
Master class!!!!!!! Thanks Doc!!!
Another great video, with truly outstanding information.. Query... I just had a health MOT check, and (despite following your regime for almost four years) my metabolic age is 75, almost ten years older than I am at 66yrs! I tapered off psychiatric drugs for 8 months, ending finally in October last year, but 20 years of taking these drugs have taken their toll on my weight. Anyone out there know how long it takes for the body to adjust to its former thin self?! All other markers btw were fine!
Very good content, i like your smooth informations❤❤❤🎉🎉🎉
Thks for impirmation doc , I,m will fasting long one moon ,
Yep, the saying in the old days was/ is ... breakfast is the most important meal of the day. And it's true even today. But what a person eats and the amount is also very important. good video Doc, thanks for sharing.
Good advice.....
How can you compare a human with other animals with muscles, like a horse or whatever? The biggest important difference is that they can digest cellulose and humans can't. We stopped doing that a very long time ago, and we have a useless organ now. And there are other factors as well, like a different stomach, different acidity, and ours is more in the line of carnivores.
That's true 👍
Dr. Gundry, please comment on Ozembic and it’s colleagues. Healthy and/or dangerous? Cordially, TR
Dr Grundry my man.
Dr. Gundry, according to what you are saying, a carnivore diet is out of the question? Please expand specifically on this topic, does it correspond with all the aspects of your way? Thank you
Does it make sense to get a ballpark insulin level resistance level by dividing Triglycerides / HDL ?
I hear that if the ratio is less than 1.5, then you are insulin sensitive (good). If your ratio is greater than 1.5, then you are insulin resistant.
My ratio is 0.45.
A friend always had very low cholesterol, but, after he had 2 heart attacks. I asked and his ratio was 2.8.
Mmm, seems to make sense to monitor ratio.
What about wieght training for bulk, don't you need your protien 4-6 hours before or after workout
I would like to respond to your question: First of all, we have to realize that most of us have been duped by the food industry through its heavy marketing campaigns. They have even convinced many medical doctors of the importance of protein in our diet. Unfortunately, they don’t teach nutrition in medical schools in this country, that’s because the pharmaceutical industry has its hand in the medical schools curriculum. They decide what’s taught and what is not. This is why today, most doctors don’t know how to diagnose their patients without the use of complex and sophisticated equipment. Today they usually stand behind a computer and google your symptoms.
As for protein, humans don’t require that much protein compared to other animals. Consider a human baby who feeds entirely on his mother’s breast milk and yet is able to double and triple his weight in a few months. This, when you consider that human breast milk has very little protein compared to cows milk.
One Stanford university professor of nutrition says, “ when you eat and feel full, you’ve eaten enough protein.” Watch his video on RUclips under, “Everything you’ve been told about protein is wrong.”
Currently I’m 34 days into a raw food diet consisting primarily of fruit and some vegetables. I have not lost any strength. I can still bench press the same weight as before, 165 lbs. 3X10. I weigh 155 lbs. I’m 70 years old. I’m 5’9” tall, male. I warm up when I do chest by doing 100 push ups nonstop to create hypoxia and activate autophagy and at the same time, inhibit myostatins. Despite just eating fruit for over 30 days, I can still do 3X 25 pull ups, 3X25 chin ups. People ask me where I’m getting my protein. I tell them that protein is made from amino acids. While grass and fruit don’t have protein, they do have free-form amino acids which the body uses to make human protein, in a much more efficient way. If this was not the case, I would see it in a loss of strength after 30 days. The reason I’m doing this diet right now is to detox my body. I want my body to repair itself and this is the diet to be on for that purpose.
The first time I did this diet was 20 years ago and I did it for a year and a half. It was incredibly transformative. I felt terrific and my allergies disappeared along with all my aches and pains.
However, it requires an incredible amount of discipline and dedication. Even now I often think of eating something cooked. A faster way to detox is to do a water fast but I don’t want to lose muscle and everything I have worked so hard to achieve. I’m not a bodybuilder but I focus on muscles that I can actually use. A jujitsu grappler wouldn’t really benefit from too much muscle as the more muscle he has, the faster he’ll get tired as muscle uses more oxygen and energy. A grappler relies more on technique rather than brute strength. There’s a trade off. I’m primarily after the hormones my body produces like HGH and testosterone , especially at my age.
I know you said that you want to bulk up, but I don’t see any benefit in bulking up and then cutting back down. Too much work. Better off just to focus on inhibiting your myostatins to increase your muscle.
The downside of too much protein is that the byproduct of protein is nitrogen which can blow out your kidneys. Also, after your body processes the protein, the excess is converted into carbohydrates which is then stored as fat.
I hope I was able to answer your question.
Complete bologna! The very first time I decided to fast totally (“water only fasting”), I decided to do it for 10 days in a row. Had no trouble. A little hunger on and off the first 3 days. Had plenty of energy. Drank water and supplemented once a day with a little salt, potassium, and magnesium. That’s all!😀
Oh, and I forgot to say I’m 80 years old, lost 120 lbs. by intermittent fasting.
Were you overweight the first time? I would think it would be much easier to fast (physically if not mentally) for a longer time if you have added fats to feed off during the fast.
@@dennisward43
Well, obviously, I was overweight, or else how would I lose 120 lbs. by intermittent fasting?
My point was, even if I did some “water only” fasting on and off, in addition to my intermittent fasting diet , I never suffered any crashes of energy or mental fatigue.
Wish there was a 3x playback speed.
But if you are not insulin resistant and find 16 hours really easy and have thrived on it. soundslike might be a good thing. Always hated eating breakfast not really hungry. I luv to eat when I am hungry. . Never ate junk food . If I doo every now and now feel hungry in the morning I eat yogurt , nuts fruit. Or 2 eggs and sour bread with cheese apple. Worked great for me but never pressured Coffe I also only drink 1 fresh cup around 11 am . Never drink juices anymore either.
5 feet 8 inches and weigh 65 kilos 73 years old Bike swim and winter swin in Denmark .
6 pm last meal 10 am or 12 miday or 1pm
Refreshing seeing Gundry dressed like a decent and conservative Midwest man
Brilliance
One of the myths is that Keto is high fat diet. It's a low carb diet, plain and simple.
And the keto/ carnivore people swear that entire benefit comes only from the carnivore side
I've been doing a keto/ WFPB and get all the benefits and probably more than the keto/ carnivore cult
On WFPB, I only take fats from nuts, seeds, and from olive/avocado oil in my homemade vinaigrette. Not high fat
I also take a couple tablespoons of black seed oil and MCT oil
Still not high fat diet
I believe every single human being has a uniquely different metabolism!
I had HUGE success with intermittent fasting, after being terribly insulin resistant and metabolically unfit for 40 years. The trick was that I did it very gradually, very slowly, as you said. After 5 MONTHS I was on my way to being cured. Yes, it takes a long time, and lots of patience. During my fast, I do well with lots of water and celtic sea salt, or water with LMNT electrolyte powder, and green tea if I am getting very hungry.
Same!!! It’s a game changer!!!! 🎉
Is eggs bad to eat
Intermittent fasting doesn't help get rid of parasites in the intestines. Water fast does... So it seems it's not the same. But there are other ways to kill parasites of course
I don’t even consider fasting 16-18 is really anything but just a way to eat.
I,m like fasting will start from March 10 until April 10 again so we have one moon to fasting that god for the.bady
Hi Dr Your adorable. I drink one ☕️🙏🥰🌟🏝coffee with light cream helps me to not eat till noon
Another thing, you recommend using MCT oil and I believe that you said that it doesn’t break the fast. If I did hear you correctly, then again I disagree with you. To break down fats, the body produces bile to emulsify the fat in order to break it down. This is digestion. How can it not break a fast?
Aside from that, why would you promote something that comes from coconut oil, which has been used by scientists for years to cause insulin resistance in laboratory animals? The saturated fat in coconut oil can plug everything up rather quickly.
Where's the DATA?
I'm obese.. But I can do a 36 hour water Fast.. Once a day.. If I eat nuts I would eat everything.. I think it's PERSONAL THING!!!
I want so badly to be a believing vegan. I hate eating animal flesh or stealing calf’s lunch. But what about vitamin B 12? Are you still a vegan if you eat nutritional yeast? Which I’m not crazy about but try to do when I remember.
Who cares if you're still vegan if you eat yeast? Just stop eating the things you don't want to eat anymore and supplement the nutrients you don't get from your new diet. You shouldn't worry about fitting into a category, it does nothing for you
ill be far stronger than a gorilla at your age. I use all this knowledge to assume the final shape, the primal form ignited through knowledge.
I deplete Choline to prevent heart disease. But i take in after prolonged exercise ONLY (meat and mtor signaling) to prevent muscle damage and prolonged exercise through the choline increase upon depletion and then refeeding. Using this along side fasted training.
Actually eating some betetebles and some fruit from organic company that it very god and very healthy for the.bady also some penaut or some bean almond Actually anything from organic company is very healthy and also low geting guickly fatty
Where in the world did you come up with this idea that eating nuts doesn’t break a fast? This for Dr. Gundry. Do you know what enzyme inhibitors are? These are present in all seeds and nuts. Soaking in water is the most effective way of getting rid of enzyme inhibitors. Eating more than 3-4 raw nuts can cause a stomach upset including pain. Our enzymes will desperately try to break down the nuts but they can’t, which results in stomach problems. If digestive enzymes get involved, it is not fasting. Trust me, I do intermittent fasting and I sometimes do water fasting. Sometimes you stretch things a bit. I’m curious, how many times have you actually tried or done an actual water fast, where you eat nothing but water for two or even three days? I’m thin built so I don’t have a lot of body fat, therefore the most I’ve ever done is 7 days on just water. I can assure you, nuts and seeds are some of the hardest foods to digest. That’s like trying to eat uncooked beans.
So are you saying people who eat 8/16 are definitely not insulin resistant? 💖🌞🌵😷
No. You’ve learned to do it in steps u could handle. Right?
@@aliciastanley5582 , depends on your body. I've been 16/8 since a high school. My mom worried, so I started taking breakfast to go and ate it at 10am break or with my lunch. I naturally never could eat before 10am, sometimes even noon. But years later when intermittent fasting was a thing... knowing I couldn't eat before 10am, made me hungry way sooner than before I started thinking about it. I was eating once a day for a couple of years, but I couldn't get my calories. I've found that if I eat twice a day I can get enough calories. So I eat at the beginning of my window and at the end (16/8). I tried 20/4 but wasn't hungry enough to eat again at the end of 4 hours. 💖🌞🌵😷
@@aliciastanley5582 , my comment/question really isn't about intermittent fasting, it's about insulin resistance. I want to know if you do at least 8/16 that you automatically are able to switch from sugar burner to fat burner at a blink of an eye. Or if there are things that might keep you insulin resistant even if you are 8/16. And what can you do if you are 8/16, eating well and still insulin resistant. 💖🌞🌵😷
Your theory on mTor and animal protein is rubbish. IGF1 could be reduced simply by reducing the amount of protein intake. This happens naturally to vegan as they are deprived. Plus that some amino acids go to liver for gluconeogenesis no matter what. So, keep animals on plate, reduce to 0,6-0,8 g/kg and you’re gonna get same
This is where > disagree with the doctor. If one is eating OMAD of course it matters WHAT we eat. This is the last stop one meal a day and needs to include lots of protein and fat period . What he does not take into consideration is body composition and Im sure nobody want to lose any muscle while restricting calories. Green things is not the scientific way anymore. Nuts including pistachios have high amounts of carbs and Omega 6.
I like how this turned into pro vegan propaganda lol