I've been very comfortably doing a 20hr off 4hr on intermittent fast every day. I'm morbidly obese and lost 22lbs in the first 30 days of fasting. I'm also mostly plant based which is something new for me. I know that there's a few things I still have to tweak but I feel amazing!!
CELL BIOLOGIST Yoshinori Ohsumi won the Nobel prize for his work on fasting. He proved how the cell benefits from fasting. No one seems to bring up his name and his work when discussing this topic.
I'm whole food, plant based vegan. I try and eat super clean. I skip dinner. I find it works best for me. I can eat a big breakfast (usually steel cut oats with a banana and turmeric added in), can think clearly all morning at work and if I go to the gym or run some errands right after work I can push through that ghrelin-hunger spike. I tried skipping breakfast but ended up way over eating at dinner time. I love Dr. Will! Something I learned watching this interview is that if I have coffee or tea during my fast, it really doesn't rest my gut microbiome.
@Loves Dogs Too funny ... that was my question too! Makes me question everything else they said. Maybe they are hearing their stomach growl due to hunger!
@@natalieg2653 I did over the course of time but focused on time first and upping my protein and fat to sustain longer fasts. I’m typically 18/6 or 16/8 - I try to eat unprocessed, whole foods and avoid seed oils but do occasionally still have sweets
Very interesting vidéo. I am fasting from 1 pm to 7 or 8 am since 5 years and I love this way of life. When I am with my family or friends for dinner, I just take water and that's it. But, if we follow your argument of the natural way of eating from the beginning of the human being, humans did not have a plant based diet or vegan diet. They were hunting et eating small fruits. We thing that they were eating the more fat they can to be able to fast longer. So, that's why I do eat 1 or 2 red meat a week. I only eat grassfed beef so there is no inflammatory risk (with big environnementaly benefits vs plant based or vegan diets) and my hemoglobine stay high without having to take supplements. I eat eggs, cheese, 35% cream, olive oil and grassfed butter. Thank you for this video and I appologize for my English, I am writing you from Montréal, Québec and am French speeking. :)
My favourite is “2MAD” or “ two meals a day”. Eating just lunch and supper (whenever they come up in my day) fits in smoothly and flexibly with my day, makes it very easy to judge how much I’m eating and results in me automatically eating less and weighing less than I once used to. Also the size of the meals is reasonable from a social perspective (unlike “one meal a day”, which means that I need to eat something like 2000 calories in a meal, which feels like to much to me!).
Been fasting 18/6 and 20/4 for over two months, 20 pounds down but most importantly…no more back pain/ tiredness/ sleep no more waking up several times a night/ so much more happy and relaxed, I could go on and on and on. I love it…if you haven’t tried this please do and allow it to change your life for the better.
I have colitis and since following a 20:4 intermittent fasting regime my IgA’s are the best they have ever been. My quality of life has massively improved and I put it down to IF.
Loved this topic! I started fasting for 16 hours, eating from 10-6pm everyday. My digestion and sleep is so much better. Also, love the Fiber Fuelled Cookbook - awesome!
I do 20/4, a green juice, a smoothie for breakfast and at noon, a plant based plate a latte with plant milk, that it ( water ou herbal tea ! Vegan, whole pland based for 6 years, I didn't lose weight BUT intermittent fasting does it !!! in 11 weeks ! I keep it for ever as a life style.
The most powerful tools for health is to get rest for some time from eating,working ,stress,excercises if strenuous,too much talking,too much screen time.It is a principle ,a foundation of balance,golden mean ( Aristotle).So fasting,sleep,meditation,mindfulness ,rest after excercises to recover our injured muscles ,is to be practiced on daily basis.Thank you for clarifying the effect on metabolism and the effect on microbiome,for me our metabolism is controlled by microbiome and its signalling by post biopics.
Good presentation with good science behind it. I have been doing a 16/8 (9-5 food window) time restricted regimen while reducing/eliminating added sugars and adding more whole foods to a previous, mostly vegetarian diet. I have PMR and am in a pre-diabetic range and I have my doctor's encouragement. So far, I have lost weight very gradually but steadily but have seen a huge improvement in mental clarity and energy, especially late in the day. The 16-8/9-5 works great with my lifestyle. Very sustainable for me. As is said here, each person needs to find the window that works best for you. I am thinking of extending my fast window slightly. Best new fact I learned: lemon water, like plain tea or coffee, during the fast window keeps gut active when it could be in rest mode. So ... water.
I am about to keep this same schedule of 9-5, bc it works well. My question is, do you snack during that window as well ...fruit for example, or do you limit eating to just meal time? Thanks
Great discussion as always. An observation with regards to number of hours in fasting and relationship to metabolic "switch", my own experience suggests a variety of factors effect the rate of food digestion. Aging, sedentary lifestyle, less/no exercise etc. The mentioned "number of hours fasting" will be variable for different individuals. The digestive capability is reduced as one ages. In my case (58yrs old T2D borderline), I have observed, a modestly small portion meal can take up 12~18 hours for final evacuation through bowel movement. If I take care to make that meal healthy, as in high fiber, carbs only from vegetables and high protein BUT with caveat the meal is small and consumed "mindful eating" approach, slowly chewing... a complete motility of approximately 4~6 hrs is achievable. A larger meal eaten quickly (usual rate) means it may take till next morning, about 12hrs or more for complete evacuation. In conclusion, the number of fasting hours will vary on different individuals, varying with factors of age, health lifestyle patterns, size of meals, space between meals etc. Not everyone body will behave the same, one needs to "discover" metabolic health and how these measures will take effect. I really like Dr. B approach of not one size fits all, recommend each person discover own body behavior and customize intermittent fasting routine. I'm 58yrs old, blood markers showed elevated cholesterol & glucose back in Feb'22. Went down rabbit hole of insulin resistance, put in daily workouts, carbs from vegetable whole foods, reduced to no processed carbs/foods, journeyed different exercise modes and settled on aerobic brisk walking. Yep it worked, now hovering at 63kgs from a high of 75kg. Learnt about accumulation of fatty deposits in liver and/or pancreas and around organs (visceral fats). The visceral fat marker from my body composition scale remained at 15 (high) throughout. All this while it was the OMAD/time-restricted eating window between 12noon to 6pm. Pushed the fasting envelope to 36hrs~48hrs over two weekends and achieved a notch down on the visceral fat marker. Last few weeks, been on/off with the restricted eating, can observe a gradual nudge upward but still maintaining window of 62.5kg to 64.05kg. Visceral marker stuck at 13. Plan to push another two weekends of 48hrs fast to achieve my BMI weight of 60kgs with visceral marker goal to below 9(safe level). Slowly but surely winning back my health.
Decided to rewatch the video and ask questions as they come up!!! I've added 2 primary things to my diet - that I didn't eat before. Prunes (maybe too many, sometimes), much more water (from very little to 40-50 oz) and cole slaw as a side dish at dinner. Also added Magnesium & chia seeds as well. I thought I had it down for awhile, since after I ate dinner, it was inevitable that I HAD to rush to the bathroom and go - no straining - just a whole lot of poop, some gas (before or after) followed by diarheah (too many prunes I think). Adding these things alone helped me a lot. But now - it seemed to stop working the way it did and I feel SOOO frustrated because I can feel it there, but it just doesn't want to make 'splashdown' as it was put. Plus, I wake up at least 4-5X during the night to pee and what feels like 'to poop' only I'm back to nothing happening. Yesterday, it was torture all day long. When I walk, it feels like something is stuck in there; when I sit, feels like I'm sitting on a bolus or something - SO uncomfortable. I've resorted to giving myself an enema when this happens even though I don't want to - but I can't seem to wait any longer. So, lately it's like that and I don't know what went wrong. Can you give me any feedback? Thank you.
Give Whole Food Plant Based like your friend says. If it doesn’t work out after three to six months, you can always go back to the way you were eating.
I am very excited for todays topic. Since teenagehood, I have consumed all my calories in about 6 hrs each day. My camily and friends have called me weird and crazy. It is just whathas worked and made me feel the best. 3 years ago I found out it was not only me and there is a name for it.
I have Ulcerative Colitis, but have been in remission for 4 years now. To the question of does intermittent fasting help with UC? This is just personally, but good god yes!! I am both plant based, and practice 16-8 fasting. Together they work wonders. If you are crazy enough (like me) try cold water therapy of the Wim Hof method, this also reduces inflamation. I also take turmeric, and run 6-10km x3 times a week. My list of major aliments: UC, Iritis, asthma, arthritis starting in the wrists, depression. All seem to be under control. I no longer take any medication. My only complaint is that I get cold a lot faster than I used to. I can give more details about anything here if you have questions... but I am not a doctor and this is just what has worked for me. If you have UC, you can do it. No matter how hard and depressed you are from this. Never give up trying, or the doctors will want to take your collon from you, as they wanted to take mine. I said no, I will find a way.
Do you have any experience with your ulcerative colitis by being plant based alone or was it always also with intermittent fasting? I.e would your ulcerative colitis been helped by solely being plant based?
@@cnghiem67 actually I tried intermittent fasting first before going plant based. I did immediately feel better over all. However, it wasn't enough for me to go into remission. Then, I went plant based. And even then, even after a year of these two things, I didn't go into remission until, I could heal up the ulcers. That took a short 3 week diet of cutting out all sugar, oil, and (very importantly, but very hard) salt, plus eating only foods that are high in soluble fibers, like bananas, papayas, and steamed sweet potatoes. (This is not a sustainable diet, this was only to go into remission, as these foods help your microbiome do their job and heal you, plus just enough calories to keep you moving. But, even then I lost 8kg (17lb) over 3 weeks. This diet was also very hard mentally, I became extremely depressed. But I knew I needed to do the work, and I would get results and would get out the other side, so I kept on. And it worked. During this time, I was unable to intermittent fast, as I needed the calories. I wish I could have seen a Doctor like Dr. B, who has other methods to go into remission. But without access to a doctor that didn't want to remove my colon, I had to do it myself.) After I went into remission I started adding other plant based foods back into my diet. And once I could eat grains, starches and legumes (lentils are sooo good for my gut!), then I immediately started intermittent fasting again, and once again found it was incredible for my gut. It's just giving that extra time for any damage that might happen to your gut to heal it. I hope this answers your question.
@@helensinger2623 wow, I haven't heard that potassium was a potential issue for some people. I guess when we mess up our bodies to the point of getting an autoimmune disease, the immune system will forever be changed to freak out over something. My only restrictions really are refined fats, and something about black beans really hurt my gut (though I still try evey now and a gain to build up tolerance to them). I have a sprouting container and love eating, sprout sandwiches with homemade (organic whole wheat) sourdough bread. Even though I went into remission 4 years ago, it took until last year for me to feel like my gut is in balance. I'm even lucky enough to enjoy home-aid sourdough pizza (we got an Ooni pizza oven) topped with loads of veggies and cashew cream sause. The Turmeric thing is interesting, I'm sorry you can't take it! I found the pain in my wrists from arthritis never went away, until I started taking Turmeric on a daily basis. The only thing I have to complain physically about, is having Raynaud's (when I get cold, the blood in my fingers and toes get drawn back into my core. Super painful and annoying living in canada), I find that I can keep better control of that by fighting it, instead of always trying to keep warm (that seems to make it worse), so I take cold showers... not easy.
@@gomezfriesen I am in Canada. You sound very take the bull by the horns about your complex issues. If you have IG, I can share with you more links and info to obtain.
This is a very complete and common sense oriented explanation about intermittent fasting. Thank you doctor Bulsiewicz for making this scientific issue accessible to non health professionals.
Thank you for mentioning us night shift healthcare workers. Usually eat breakfast & dinner as normal and switch lunch around ( miss out lunch when working nights and have a snack during the night instead) Wondered if I should miss breakfast after a night shift however, it's my favourite meal of the day that includes fibre, omega 3 seed mix, fruits and sometimes live yoghurt. Have been vegetarian for 38yrs and grew up on a mostly whole food diet as my mother was a nutritionist. Dr Bulsiewicz is the most interesting Dr that I've listened to online regarding diet and nutrition. Will try and watch one of the shows live sometime.
Aprinciple in health is to keep your internal rhythm ( biological clocks in sync. With your reality,environment.This rhythm is Earl exposure to rising sun light ( near infra red) ,eating,working,socialising,this is how our mind knows day and night.This was the practice in Babylon in my childhood,wake up at 4.30 am,breakfast at 6 am small portion .,Lunch 11 am,dinner at 4 pm ( small portion),our family lived more than 105 years ,healthy ,functional,still practice this where ever I am happen to live.What you learn in your environment your brain is wired to do that.Brain complete maturity at 25 years old.
Thank my dear intelligent observant Helen , U have no idea Ir who put it or what does it means. First time to notice it , do you know what it means, honestly God , Do not know how to delete it , my son is even told me to take off the whole picture which was taken soon after recovery from Covid, My biological age is much less than chronological age. My son thinks I am too simple , basic to go on you tube.
This video is AMAZING!!! Thank you! You answered all my questions about intermittent fasting! I just ordered the Fibre fuelled cookbook as well, I can’t wait to heal my gut issues 💕
This is such a cool topic. It always make me wonder how those buddhist monks stay healthy & not super skinny. They’d normally get up at 4.30 for their morning practice then wash up & eat breakfast at 5.30 that consist of congee w/ veggies. Then they go on doing their chores & eat lunch at 11.30 and stop eating by 1pm. I was always hungry during the 1st couple of days when i go on religious retreats at the monastery but felt great after day 3.
Calling IF a diet seems like a misnomer. Fasting is about what you don't put in your mouth. Dieting is about what you put in your mouth. I prefer to think of it as medical self treatment.
This was a great conversation, i just was curious, regarding circadian rhythms and how food availability/scarcity can be seasonal, if our human bodies have any seasonal metabolic shifts?
I like intermittent fasting I’m doing OMAD 4 days a week at the moment, because I hate counting calories on my food , I like to enjoy any food when I’m eating.
Hello, I’m starting IF 16/8 but I work 12 hour night shifts as a nurse. Therefore, my circadian rhythm is already impacted but these are the hours I’m currently working with.
Would love to have your thoughts about intermittent fasting and athletes, specifically athletic women. Dr. Stacy Sims, author of ROAR, is opposed to IF for this group due to negative health consequences. Thank you!
Dr. B- love your decorating your room your in. Great job. Im still reading fiber fueled. Lovin it. After that i have the other book. I like the idea of fiber fueled farmer, that Chuck mentioned. I have no outside area. So if you do this, please include inside apt or small space. I have a grow light. I want to try radishes (for the full grown leaves) and a lettuce. Never did this before.
Great info. I was already fairly lean (I run) and I tried I.F. just to get healthier. I did 18:6 ever other day for a few weeks. Without trying (or wanting to), I lost about ~15lbs. My BMI is now 20. I am just too thin. Did I develop a hyper-metabolic state? I do lightly sweat even coming out of the shower which is one of the symptoms. Weight loss- check. No fatigue- not sure about anemia yet. My physical is in January. Any tests I should request? It's now been 3 months and I cannot put on even 1/2 a lb. despite running less and eating more. I eat very well- plenty of healthy fats- wild salmon, steak, good organic veggies, EVOO, avocados, etc. (all superfoods- no sugar.) My blood sugar is good 91 fasting 110, 1.5 hours post meal w/good recovery time to baseline. My BP is great 105/75; heart rate is nice a low- as is typical for runners. I did lose a gallbladder a few years ago but I have been mostly fine with that. The weight concern ONLY happened after I tried I.F. I feel fine- good even but everyone is commenting which does not feel good at all- especially since I work so hard to be healthy. It is ironic. Now no one wants to take any nutrition advice from me, despite the fact that I am at a near expert level on that subject so it is frustrating. One person literally said, I won't listen because I do not want to look like you. I had only suggested he might want to avoid the seed oil+ sugar snacks and soda he was buying. I just can't gain back and it shows. Any thoughts?
@@mareezy Thanks. I got it up to 21, from 20 (eating more, running less.) I am trending the right direction but want to gain 5-10lbs. of muscle. I am still very, very lean. The range is 18-24 but I am most comfortable around a BMI of 22-23.
@@MOAB-UT very interesting because depending where you live, that BMI might be too low but I'm used to people with that BMI. Like you said, just get more muscle and/or eat more high calories density healthy foods like nuts, avocados, olive oil. I wish I was in your BMI lol, I'm overweight
@@mareezy Thanks. I eat ALL the foods you mentioned. Truth be told, I feel fine and have plenty of energy. I am probably healthy but society makes you feel bad if you are not only too fat, but also if you are too thin. Weight is not always a good indicator of health. See the terms TOFI and MOH. Have you tried losing weight- what has been your biggest struggle? Seems like you know about healthy nutrition to some degree. Have you tried IF like 18:6 and some daily fast walking or even jogging? What is your BMI?
@@MOAB-UT It seems you have no problem, you should be proud of your accomplishments. Don't worry about others or what they say. I saw TOFI but what does MOH stand for? Couldn't find it. I'm 5ft6 1/2 inches and 166lbs. I had 2 babies and am losing the baby fat right now doing similar stuff to you except I gained a lot of weight during pregnancy because my appetite was sooooooo high lol. But yes, I would love to have your bmi
Great talk, but really disappointed in Will's answer to the extended water fasting question. Especially for someone so science based. We have a HUGE amount of peer reviewed papers on the enormous benefits of water only fasting. And while it's probably not a great idea to jump into a 30 day fast, as the question asked, doing smaller fasts beyond 24 hours is going to have profound benefits for most people. Probably within the same order of magnitude as going plant based.
I'm predisposed to prostate cancer and fasting will 'clean up' the body so to speak as I have seen from other videos. I like the 14 to 16 hrs of no eating. I find my body can tolerate even more. Maybe 16 to 18 hrs of no food. And I feel good. I can ingest no calorie foods such as tea, water or even black coffee. When eating comes around, it is necessary to eat high nutrient healthy foods. Not "junk" food.
I have been been fasting for the last 3 months with 16/8 window and reduced my weight from 78 to 64kg.I take 4 eggs without yolks 4 days a week and 4 cheat days per month that includes white meats. Is it ok to take animal protein which I'm taking? Pl advice.
I have UC (Ulcerative Colitis) and do IF everyday. It has made a big difference to my gut. I've found it works well with a low carb diet. Everyone is differ tho.
What if you are forced to fast because of extreme pain from IBS ? Getting back to eating is very difficult because my stomach acid is nil when I get back to eating 🥺
My question is: If you regularly fast for a few days (like back in the days when we didn't have any food), doesn't the Body store more fat when you eat to prepare for the next fast? Fat is the only energy storage, isn't it? Muscles burn energy.
I love both my plant based diet and intermittent fasting. I have incredible health, strength, energy and IF is helping to take the focus off food, my addiction, and do other things instead. Healthy, constructive things.
You didn’t mention Beth’s version of intermittent fasting in the latest season of Yellowstone (cigarettes and coffee until noon, eat until 6pm, then drink for the rest of the evening).
How to get glue out the blood stream I wore fake nails for years and was told that i have glue in the blood that will not leave so how do I get it to move
I couldn't get rid of fungal sinus mucus,using herbs, etc. Then I had to do a clear liquid fast as part of a colonoscopy prep. I stuck to herbal tea and vegetable broth that day and water only the following. To my surprise all my sinus issues had disappeared after the procedure.
I wonder if there's any merit to skipping lunch and eating lets say 8pm and 8am every day. that would give you a 12 hr fasted window between every meal
Hi Chuck! Great show, love it- keep it up! Qts for Dr B. #1) when eating a plant based diet, does the temperature of the food like a room temperature or a cold salad just out of the fridge and a hearty bowl of hot/ warmth lentil soup have any disturbances to the microbiomes due to the temperature of the food? Same concept as above but in liquid form? #2) Some health experts recommend not to eat fruits during your meal but to wait at least 30mins or so later? Are there any science to back this up? Thanks in advance Dr. B!
Dr. Will B. is excellent, as is his fiber book. One thing, on intermittent fasting, Walter Longo, PhD claims that 12 hours is safe, but the rate for gallstones then shoots up. He also says that skipping breakfast is linked to a sooner mortality of as I recall from all causes. He would be a good guest, though he is a Pescatarian (like myself), and has done a lot of research on the Blue Zones. An anecdote: I have contact dermatitis on my hands, and I had to take a bunch of these liquid concoctions to clean out my system for a colonoscopy; my hands cleared up for several days (please pass this on to Dr. Will B.). Also, eating sauerkraut and kimchi several times a week seems to help, as do long fasts 24-36 hours.
You need to be careful if your are fasting because lots of people starve for 16-20 hr and in their eating window they are eating to much so what’s the point for? Fasting is not better than less calories for losing weight. Everything is about calories, we can’t defeat that science.
"Everything is about calories, we can’t defeat that science." The new breakthroughs in science have gone a long way to debunking this old saw. It is much more than calories in and calories out...but when and what we eat the effect on insulin control. Sugar calories and broccoli calories affect the body differently.
@@notesfromleisa-land first we should eat only real food, no processed food, junk, sugar, trans fat. If everybody are ready to eat healthy and move we will not be obese.
I wind up fasting during the day. I eat breakfast, but tend to not eat again until late in the day. It hasn't helped me lose weight. I tend to eat a lot in the evening. I try not to eat less than 3 hours before bed. I also tend to not eat for a couple of hours after waking up.
I've been very comfortably doing a 20hr off 4hr on intermittent fast every day. I'm morbidly obese and lost 22lbs in the first 30 days of fasting. I'm also mostly plant based which is something new for me. I know that there's a few things I still have to tweak but I feel amazing!!
Updates?
How are you going now? 🙃
CELL BIOLOGIST Yoshinori Ohsumi won the Nobel prize for his work on fasting. He proved how the cell benefits from fasting. No one seems to bring up his name and his work when discussing this topic.
I'm whole food, plant based vegan. I try and eat super clean. I skip dinner. I find it works best for me. I can eat a big breakfast (usually steel cut oats with a banana and turmeric added in), can think clearly all morning at work and if I go to the gym or run some errands right after work I can push through that ghrelin-hunger spike. I tried skipping breakfast but ended up way over eating at dinner time. I love Dr. Will! Something I learned watching this interview is that if I have coffee or tea during my fast, it really doesn't rest my gut microbiome.
@Loves Dogs Too funny ... that was my question too! Makes me question everything else they said. Maybe they are hearing their stomach growl due to hunger!
I’d say intermittent fasting is a lifestyle not a diet
A diet is what you put in your mouth. Intermittent fasting is when you put food in your mouth
I found the 6 hour feeding window works best for me. It’s a good way to set boundaries.
Fasting cured my reflux - was on meds for 30 + years and have stopped all of them and for the first time in my adult life reflux is a non issue
Did you change you diet as well?
@@natalieg2653 I did over the course of time but focused on time first and upping my protein and fat to sustain longer fasts. I’m typically 18/6 or 16/8 - I try to eat unprocessed, whole foods and avoid seed oils but do occasionally still have sweets
Very interesting vidéo. I am fasting from 1 pm to 7 or 8 am since 5 years and I love this way of life. When I am with my family or friends for dinner, I just take water and that's it. But, if we follow your argument of the natural way of eating from the beginning of the human being, humans did not have a plant based diet or vegan diet. They were hunting et eating small fruits. We thing that they were eating the more fat they can to be able to fast longer. So, that's why I do eat 1 or 2 red meat a week. I only eat grassfed beef so there is no inflammatory risk (with big environnementaly benefits vs plant based or vegan diets) and my hemoglobine stay high without having to take supplements. I eat eggs, cheese, 35% cream, olive oil and grassfed butter. Thank you for this video and I appologize for my English, I am writing you from Montréal, Québec and am French speeking. :)
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My favourite is “2MAD” or “ two meals a day”. Eating just lunch and supper (whenever they come up in my day) fits in smoothly and flexibly with my day, makes it very easy to judge how much I’m eating and results in me automatically eating less and weighing less than I once used to. Also the size of the meals is reasonable from a social perspective (unlike “one meal a day”, which means that I need to eat something like 2000 calories in a meal, which feels like to much to me!).
Do you snack, or limit it to just your 2 meals?
Been fasting 18/6 and 20/4 for over two months, 20 pounds down but most importantly…no more back pain/ tiredness/ sleep no more waking up several times a night/ so much more happy and relaxed, I could go on and on and on. I love it…if you haven’t tried this please do and allow it to change your life for the better.
Did you change diet you ate during fasting time
I have colitis and since following a 20:4 intermittent fasting regime my IgA’s are the best they have ever been. My quality of life has massively improved and I put it down to IF.
Loved this topic! I started fasting for 16 hours, eating from 10-6pm everyday. My digestion and sleep is so much better. Also, love the Fiber Fuelled Cookbook - awesome!
I do 20/4, a green juice, a smoothie for breakfast and at noon, a plant based plate a latte with plant milk, that it ( water ou herbal tea ! Vegan, whole pland based for 6 years, I didn't lose weight BUT intermittent fasting does it !!! in 11 weeks ! I keep it for ever as a life style.
The most powerful tools for health is to get rest for some time from eating,working ,stress,excercises if strenuous,too much talking,too much screen time.It is a principle ,a foundation of balance,golden mean ( Aristotle).So fasting,sleep,meditation,mindfulness ,rest after excercises to recover our injured muscles ,is to be practiced on daily basis.Thank you for clarifying the effect on metabolism and the effect on microbiome,for me our metabolism is controlled by microbiome and its signalling by post biopics.
Good presentation with good science behind it. I have been doing a 16/8 (9-5 food window) time restricted regimen while reducing/eliminating added sugars and adding more whole foods to a previous, mostly vegetarian diet. I have PMR and am in a pre-diabetic range and I have my doctor's encouragement. So far, I have lost weight very gradually but steadily but have seen a huge improvement in mental clarity and energy, especially late in the day. The 16-8/9-5 works great with my lifestyle. Very sustainable for me. As is said here, each person needs to find the window that works best for you. I am thinking of extending my fast window slightly. Best new fact I learned: lemon water, like plain tea or coffee, during the fast window keeps gut active when it could be in rest mode. So ... water.
I am about to keep this same schedule of 9-5, bc it works well. My question is, do you snack during that window as well ...fruit for example, or do you limit eating to just meal time? Thanks
Love Dr. Will. I learn so much every time he's on the program.
Great discussion as always. An observation with regards to number of hours in fasting and relationship to metabolic "switch", my own experience suggests a variety of factors effect the rate of food digestion. Aging, sedentary lifestyle, less/no exercise etc. The mentioned "number of hours fasting" will be variable for different individuals.
The digestive capability is reduced as one ages. In my case (58yrs old T2D borderline), I have observed, a modestly small portion meal can take up 12~18 hours for final evacuation through bowel movement. If I take care to make that meal healthy, as in high fiber, carbs only from vegetables and high protein BUT with caveat the meal is small and consumed "mindful eating" approach, slowly chewing... a complete motility of approximately 4~6 hrs is achievable. A larger meal eaten quickly (usual rate) means it may take till next morning, about 12hrs or more for complete evacuation.
In conclusion, the number of fasting hours will vary on different individuals, varying with factors of age, health lifestyle patterns, size of meals, space between meals etc. Not everyone body will behave the same, one needs to "discover" metabolic health and how these measures will take effect. I really like Dr. B approach of not one size fits all, recommend each person discover own body behavior and customize intermittent fasting routine.
I'm 58yrs old, blood markers showed elevated cholesterol & glucose back in Feb'22. Went down rabbit hole of insulin resistance, put in daily workouts, carbs from vegetable whole foods, reduced to no processed carbs/foods, journeyed different exercise modes and settled on aerobic brisk walking. Yep it worked, now hovering at 63kgs from a high of 75kg. Learnt about accumulation of fatty deposits in liver and/or pancreas and around organs (visceral fats). The visceral fat marker from my body composition scale remained at 15 (high) throughout. All this while it was the OMAD/time-restricted eating window between 12noon to 6pm. Pushed the fasting envelope to 36hrs~48hrs over two weekends and achieved a notch down on the visceral fat marker.
Last few weeks, been on/off with the restricted eating, can observe a gradual nudge upward but still maintaining window of 62.5kg to 64.05kg. Visceral marker stuck at 13. Plan to push another two weekends of 48hrs fast to achieve my BMI weight of 60kgs with visceral marker goal to below 9(safe level). Slowly but surely winning back my health.
Decided to rewatch the video and ask questions as they come up!!! I've added 2 primary things to my diet - that I didn't eat before. Prunes (maybe too many, sometimes), much more water (from very little to 40-50 oz) and cole slaw as a side dish at dinner. Also added Magnesium & chia seeds as well. I thought I had it down for awhile, since after I ate dinner, it was inevitable that I HAD to rush to the bathroom and go - no straining - just a whole lot of poop, some gas (before or after) followed by diarheah (too many prunes I think). Adding these things alone helped me a lot.
But now - it seemed to stop working the way it did and I feel SOOO frustrated because I can feel it there, but it just doesn't want to make 'splashdown' as it was put. Plus, I wake up at least 4-5X during the night to pee and what feels like 'to poop' only I'm back to nothing happening. Yesterday, it was torture all day long. When I walk, it feels like something is stuck in there; when I sit, feels like I'm sitting on a bolus or something - SO uncomfortable.
I've resorted to giving myself an enema when this happens even though I don't want to - but I can't seem to wait any longer. So, lately it's like that and I don't know what went wrong. Can you give me any feedback? Thank you.
Give Whole Food Plant Based like your friend says. If it doesn’t work out after three to six months, you can always go back to the way you were eating.
Dr. B is great! He's so interesting and really explains it well...
I am very excited for todays topic. Since teenagehood, I have consumed all my calories in about 6 hrs each day. My camily and friends have called me weird and crazy. It is just whathas worked and made me feel the best. 3 years ago I found out it was not only me and there is a name for it.
I have Ulcerative Colitis, but have been in remission for 4 years now. To the question of does intermittent fasting help with UC? This is just personally, but good god yes!! I am both plant based, and practice 16-8 fasting. Together they work wonders. If you are crazy enough (like me) try cold water therapy of the Wim Hof method, this also reduces inflamation. I also take turmeric, and run 6-10km x3 times a week.
My list of major aliments:
UC, Iritis, asthma, arthritis starting in the wrists, depression.
All seem to be under control. I no longer take any medication.
My only complaint is that I get cold a lot faster than I used to.
I can give more details about anything here if you have questions... but I am not a doctor and this is just what has worked for me.
If you have UC, you can do it. No matter how hard and depressed you are from this. Never give up trying, or the doctors will want to take your collon from you, as they wanted to take mine. I said no, I will find a way.
Do you have any experience with your ulcerative colitis by being plant based alone or was it always also with intermittent fasting? I.e would your ulcerative colitis been helped by solely being plant based?
@@cnghiem67 actually I tried intermittent fasting first before going plant based. I did immediately feel better over all. However, it wasn't enough for me to go into remission. Then, I went plant based. And even then, even after a year of these two things, I didn't go into remission until, I could heal up the ulcers. That took a short 3 week diet of cutting out all sugar, oil, and (very importantly, but very hard) salt, plus eating only foods that are high in soluble fibers, like bananas, papayas, and steamed sweet potatoes.
(This is not a sustainable diet, this was only to go into remission, as these foods help your microbiome do their job and heal you, plus just enough calories to keep you moving. But, even then I lost 8kg (17lb) over 3 weeks. This diet was also very hard mentally, I became extremely depressed. But I knew I needed to do the work, and I would get results and would get out the other side, so I kept on. And it worked. During this time, I was unable to intermittent fast, as I needed the calories.
I wish I could have seen a Doctor like Dr. B, who has other methods to go into remission. But without access to a doctor that didn't want to remove my colon, I had to do it myself.)
After I went into remission I started adding other plant based foods back into my diet. And once I could eat grains, starches and legumes (lentils are sooo good for my gut!), then I immediately started intermittent fasting again, and once again found it was incredible for my gut. It's just giving that extra time for any damage that might happen to your gut to heal it.
I hope this answers your question.
@@helensinger2623 wow, I haven't heard that potassium was a potential issue for some people. I guess when we mess up our bodies to the point of getting an autoimmune disease, the immune system will forever be changed to freak out over something.
My only restrictions really are refined fats, and something about black beans really hurt my gut (though I still try evey now and a gain to build up tolerance to them). I have a sprouting container and love eating, sprout sandwiches with homemade (organic whole wheat) sourdough bread. Even though I went into remission 4 years ago, it took until last year for me to feel like my gut is in balance. I'm even lucky enough to enjoy home-aid sourdough pizza (we got an Ooni pizza oven) topped with loads of veggies and cashew cream sause.
The Turmeric thing is interesting, I'm sorry you can't take it! I found the pain in my wrists from arthritis never went away, until I started taking Turmeric on a daily basis.
The only thing I have to complain physically about, is having Raynaud's (when I get cold, the blood in my fingers and toes get drawn back into my core. Super painful and annoying living in canada), I find that I can keep better control of that by fighting it, instead of always trying to keep warm (that seems to make it worse), so I take cold showers... not easy.
@@gomezfriesen I am in Canada. You sound very take the bull by the horns about your complex issues. If you have IG, I can share with you more links and info to obtain.
Great, clear and uplifting! Thank you!
Greetings from Belgium
Great episode topic! Thank you, gentlemen!
Thank you both for this valuable info !!!
Loved this interview. Dr Will was sho informative. EXCELLENT!! THANK YOU FOR THE INFORMATION
I love this interview!
This is a very complete and common sense oriented explanation about intermittent fasting. Thank you doctor Bulsiewicz for making this scientific issue accessible to non health professionals.
My favorite so far !! So VERY informative .
Great information!❤ Thank so much for sharing your knowledge 🌈
Thank you for mentioning us night shift healthcare workers. Usually eat breakfast & dinner as normal and switch lunch around ( miss out lunch when working nights and have a snack during the night instead) Wondered if I should miss breakfast after a night shift however, it's my favourite meal of the day that includes fibre, omega 3 seed mix, fruits and sometimes live yoghurt. Have been vegetarian for 38yrs and grew up on a mostly whole food diet as my mother was a nutritionist. Dr Bulsiewicz is the most interesting Dr that I've listened to online regarding diet and nutrition. Will try and watch one of the shows live sometime.
Aprinciple in health is to keep your internal rhythm ( biological clocks in sync. With your reality,environment.This rhythm is Earl exposure to rising sun light ( near infra red) ,eating,working,socialising,this is how our mind knows day and night.This was the practice in Babylon in my childhood,wake up at 4.30 am,breakfast at 6 am small portion .,Lunch 11 am,dinner at 4 pm ( small portion),our family lived more than 105 years ,healthy ,functional,still practice this where ever I am happen to live.What you learn in your environment your brain is wired to do that.Brain complete maturity at 25 years old.
Thank my dear intelligent observant Helen , U have no idea Ir who put it or what does it means. First time to notice it , do you know what it means, honestly God , Do not know how to delete it , my son is even told me to take off the whole picture which was taken soon after recovery from Covid, My biological age is much less than chronological age. My son thinks I am too simple , basic to go on you tube.
Great conversation. always an inspiration !
This video is AMAZING!!! Thank you! You answered all my questions about intermittent fasting! I just ordered the Fibre fuelled cookbook as well, I can’t wait to heal my gut issues 💕
Really great information, thank you.
Hi from Australia...I am enjoying this content and will incorporate some of this information into my practice
This is such a cool topic. It always make me wonder how those buddhist monks stay healthy & not super skinny. They’d normally get up at 4.30 for their morning practice then wash up & eat breakfast at 5.30 that consist of congee w/ veggies. Then they go on doing their chores & eat lunch at 11.30 and stop eating by 1pm. I was always hungry during the 1st couple of days when i go on religious retreats at the monastery but felt great after day 3.
Calling IF a diet seems like a misnomer. Fasting is about what you don't put in your mouth. Dieting is about what you put in your mouth. I prefer to think of it as medical self treatment.
Fasting is popular because it works like a charm
Thank you for sharing your time with information!
I'm delaying my morning coffee this morning. Thanks for the information!
This was a great conversation, i just was curious, regarding circadian rhythms and how food availability/scarcity can be seasonal, if our human bodies have any seasonal metabolic shifts?
Thank you both so much 🙏 great job on the information 😇
😝 That was a mouthful Chuck! Thanks for the chuckle! You handled it like a champ though💪 I wish I was well spoken like you! Well done!
I like intermittent fasting I’m doing OMAD 4 days a week at the moment, because I hate counting calories on my food , I like to enjoy any food when I’m eating.
Love this, all the questions I had were addressed. Thank you so much!
Thanks to Dr. B and Chuck. I'm from Penang. I'm vegetarian. But is intermittent fasting good for folks who get Gastric pain once a while?
Thank u very much. How does it effect our skin
Hello, I’m starting IF 16/8 but I work 12 hour night shifts as a nurse. Therefore, my circadian rhythm is already impacted but these are the hours I’m currently working with.
Would love to have your thoughts about intermittent fasting and athletes, specifically athletic women. Dr. Stacy Sims, author of ROAR, is opposed to IF for this group due to negative health consequences. Thank you!
What about medication?
This video is so interesting, especially with the Doctor B.
Having time stamps in the description box would be nice to have.
Dr. B- love your decorating your room your in. Great job.
Im still reading fiber fueled. Lovin it. After that i have the other book.
I like the idea of fiber fueled farmer, that Chuck mentioned. I have no outside area. So if you do this, please include inside apt or small space. I have a grow light. I want to try radishes (for the full grown leaves) and a lettuce. Never did this before.
If you have high blood pressure when is the best time to do your fasting?
Great info. I was already fairly lean (I run) and I tried I.F. just to get healthier. I did 18:6 ever other day for a few weeks. Without trying (or wanting to), I lost about ~15lbs. My BMI is now 20.
I am just too thin. Did I develop a hyper-metabolic state? I do lightly sweat even coming out of the shower which is one of the symptoms. Weight loss- check. No fatigue- not sure about anemia yet. My physical is in January. Any tests I should request?
It's now been 3 months and I cannot put on even 1/2 a lb. despite running less and eating more. I eat very well- plenty of healthy fats- wild salmon, steak, good organic veggies, EVOO, avocados, etc. (all superfoods- no sugar.) My blood sugar is good 91 fasting 110, 1.5 hours post meal w/good recovery time to baseline. My BP is great 105/75; heart rate is nice a low- as is typical for runners.
I did lose a gallbladder a few years ago but I have been mostly fine with that. The weight concern ONLY happened after I tried I.F. I feel fine- good even but everyone is commenting which does not feel good at all- especially since I work so hard to be healthy. It is ironic. Now no one wants to take any nutrition advice from me, despite the fact that I am at a near expert level on that subject so it is frustrating. One person literally said, I won't listen because I do not want to look like you. I had only suggested he might want to avoid the seed oil+ sugar snacks and soda he was buying. I just can't gain back and it shows. Any thoughts?
What's your bmi
@@mareezy Thanks. I got it up to 21, from 20 (eating more, running less.) I am trending the right direction but want to gain 5-10lbs. of muscle. I am still very, very lean. The range is 18-24 but I am most comfortable around a BMI of 22-23.
@@MOAB-UT very interesting because depending where you live, that BMI might be too low but I'm used to people with that BMI. Like you said, just get more muscle and/or eat more high calories density healthy foods like nuts, avocados, olive oil. I wish I was in your BMI lol, I'm overweight
@@mareezy Thanks. I eat ALL the foods you mentioned. Truth be told, I feel fine and have plenty of energy. I am probably healthy but society makes you feel bad if you are not only too fat, but also if you are too thin.
Weight is not always a good indicator of health. See the terms TOFI and MOH.
Have you tried losing weight- what has been your biggest struggle? Seems like you know about healthy nutrition to some degree. Have you tried IF like 18:6 and some daily fast walking or even jogging? What is your BMI?
@@MOAB-UT It seems you have no problem, you should be proud of your accomplishments. Don't worry about others or what they say.
I saw TOFI but what does MOH stand for? Couldn't find it.
I'm 5ft6 1/2 inches and 166lbs. I had 2 babies and am losing the baby fat right now doing similar stuff to you except I gained a lot of weight during pregnancy because my appetite was sooooooo high lol. But yes, I would love to have your bmi
Great talk, but really disappointed in Will's answer to the extended water fasting question. Especially for someone so science based. We have a HUGE amount of peer reviewed papers on the enormous benefits of water only fasting. And while it's probably not a great idea to jump into a 30 day fast, as the question asked, doing smaller fasts beyond 24 hours is going to have profound benefits for most people. Probably within the same order of magnitude as going plant based.
dry fast should be even more beneficial, and it much shorter.
I'm predisposed to prostate cancer and fasting will 'clean up' the body so to speak as I have seen from other videos. I like the 14 to 16 hrs of no eating. I find my body can tolerate even more. Maybe 16 to 18 hrs of no food. And I feel good. I can ingest no calorie foods such as tea, water or even black coffee. When eating comes around, it is necessary to eat high nutrient healthy foods. Not "junk" food.
Is doctor B still taking fiber supplements and if so which ones? Psyllium husk?
Amazing explanation 👏
I have been been fasting for the last 3 months with 16/8 window and reduced my weight from 78 to 64kg.I take 4 eggs without yolks 4 days a week and 4 cheat days per month that includes white meats. Is it ok to take animal protein which I'm taking? Pl advice.
What about morning fasting when we are playing sports in the morning? Sometimes I feel a bit dizzy.
Is fasting something that can help with chemo therapy?
My doctor, who discovered my EBV, adrenal fatigue and thyroid problem, told me to eat a piece of fruit every 90 mins due to hypoglycemia. What say you
@@helensinger2623 Thank you. I do a parasite cleanse
Awesome work as always! I have some really cool videos coming from various doctors I have interviewed on this topic as well. ❤
Is cafeine breaking fasting if increases glucemia. From Spain
What is the Name of your cookbook Sandra Charbonneau
Like OMAD 5-6 times per week
I have UC (Ulcerative Colitis) and do IF everyday. It has made a big difference to my gut. I've found it works well with a low carb diet. Everyone is differ tho.
Do we know the effects of Alternate Day Fasting on the gut? ❤
Is it heart healty
What if you are forced to fast because of extreme pain from IBS ? Getting back to eating is very difficult because my stomach acid is nil when I get back to eating 🥺
My question is:
If you regularly fast for a few days (like back in the days when we didn't have any food), doesn't the Body store more fat when you eat to prepare for the next fast?
Fat is the only energy storage, isn't it? Muscles burn energy.
I love both my plant based diet and intermittent fasting. I have incredible health, strength, energy and IF is helping to take the focus off food, my addiction, and do other things instead. Healthy, constructive things.
You didn’t mention Beth’s version of intermittent fasting in the latest season of Yellowstone (cigarettes and coffee until noon, eat until 6pm, then drink for the rest of the evening).
How to get glue out the blood stream I wore fake nails for years and was told that i have glue in the blood that will not leave so how do I get it to move
Can you’re microwave kill all the good bacteria in the sauerkraut?
I couldn't get rid of fungal sinus mucus,using herbs, etc.
Then I had to do a clear liquid fast as part of a colonoscopy prep. I stuck to herbal tea and vegetable broth that day and water only the following. To my surprise all my sinus issues had disappeared after the procedure.
Great show, as usual. One comment though. You need to check incoming comments and block offensive avatars before you display them on the screen.
I wonder if there's any merit to skipping lunch and eating lets say 8pm and 8am every day. that would give you a 12 hr fasted window between every meal
So you don't suggest a carnivore diet because when I do that I feel my best whenever I add vegetables I seem to get very bloated and acid reflux
Is eating only fruits days are considered a good diet?
I dont think so. Modern fruit is too sugary.
Is v8 juice good for a plant based diet?
I drink the low sodium V8.
where are his eyebrows?
Where are your manners? Don't be a putz.
I like fasting, 16-8, WFPB.
Lectins??
Could fasting help with diabetes?
Yes, watch the movie, fasting! 🌺
Hi Chuck! Great show, love it- keep it up!
Qts for Dr B.
#1) when eating a plant based diet, does the temperature of the food like a room temperature or a cold salad just out of the fridge and a hearty bowl of hot/ warmth lentil soup have any disturbances to the microbiomes due to the temperature of the food?
Same concept as above but in liquid form?
#2) Some health experts recommend not to eat fruits during your meal but to wait at least 30mins or so later? Are there any science to back this up?
Thanks in advance Dr. B!
Eating carbs last insulin doesn't spike as much
What can you drink when fasting to help you get through the fast.
Dr. Will B. is excellent, as is his fiber book. One thing, on intermittent fasting, Walter Longo, PhD claims that 12 hours is safe, but the rate for gallstones then shoots up. He also says that skipping breakfast is linked to a sooner mortality of as I recall from all causes. He would be a good guest, though he is a Pescatarian (like myself), and has done a lot of research on the Blue Zones. An anecdote: I have contact dermatitis on my hands, and I had to take a bunch of these liquid concoctions to clean out my system for a colonoscopy; my hands cleared up for several days (please pass this on to Dr. Will B.). Also, eating sauerkraut and kimchi several times a week seems to help, as do long fasts 24-36 hours.
Good morning my plant based friends.
I wonder what Dr. B. meant by 'may put some fiber' in his coffee?
How do you know the gut microbes need to rest from work like you?
Coffe on an empty stomach?!? Big no-no! I fast for 38 hours,once in a week.That`s the best for me.
Intermittent Fasting is NOT meant to be a “diet”.
Is a 72-hour fast healthy
IF is not a diet,FYI
?? What would it look like for someone who works nights or until late (midnight or later) who wants to implement this??
I did fast from 7 pm to 11 am and I did lost wait but I was skinny anyway
You need to be careful if your are fasting because lots of people starve for 16-20 hr and in their eating window they are eating to much so what’s the point for? Fasting is not better than less calories for losing weight. Everything is about calories, we can’t defeat that science.
"Everything is about calories, we can’t defeat that science." The new breakthroughs in science have gone a long way to debunking this old saw. It is much more than calories in and calories out...but when and what we eat the effect on insulin control. Sugar calories and broccoli calories affect the body differently.
@@notesfromleisa-land first we should eat only real food, no processed food, junk, sugar, trans fat. If everybody are ready to eat healthy and move we will not be obese.
@@betterplacetobe7896 No disagreement on that, but that is not the point that I was responding to.
I wind up fasting during the day. I eat breakfast, but tend to not eat again until late in the day. It hasn't helped me lose weight. I tend to eat a lot in the evening. I try not to eat less than 3 hours before bed. I also tend to not eat for a couple of hours after waking up.
Did I really just miss this live. Wtf