The Metabolic Classroom, Ep. 1: Intermittent Fasting
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- Опубликовано: 6 сен 2024
- Watch the full livestream at www.insuliniq....
This week, we examine a recent study that cast some doubt on the benefits of intermittent fasting. Is time-restricted eating something that should be a part of your journey to better health? Dr. Ben Bikman and the Insulin IQ team explain what you need to know.
Resources referenced in this episode:
www.dietdoctor...
jamanetwork.co...
www.cell.com/c... 
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Bikman's and Fung's books saved my life. I was ten year T-2 on heavy insulin. In just only 21 days of fasting alternate days { 42 hours fasts), I got off all meds. Now I've lost 171 lbs.
That is a lot of weight!
@@kostar500 Thank you. It took years to lose that 171 and another 22 pounds more in this past year.
Wow hoo! Congrats!! Their books saved my life as well ❤
Congratulations!! Fantastic. On your way to a long and healthy life. That is a lot of weight to lose.
Thank you so much for your comment. I made good progress for 3 months of M/W/F fasting but recently stalled and your words have restored my resolve. 38lbs in 3 months then suddenly nothing for 3 weeks.
Did I hear Dr Ben say anecdotes matter?! I’m a retired nurse + I’ve said for years that Drs would do well to take notice of anecdotal comments/stories! Ok, they’re not scientific, but they come from real people with real experiences.
Thanks fellas 👍
Just discovered this series. Thank you! I began a keto lifestyle 4 1/2 years ago after watching Dr. Bickman's presentation in 2018 as a BYU devotional. My journey has evolved over time - I did lose over 90 lbs and have another 30 that I would like to lose. I am now committed to intermittent fasting. I have completed numerous 72 hour fasts and feel fantastic. I am seeing my weight loss pick up again. I am 78 years old and feel better than I have in 40 years. These videos are truly a gift to all of us wanting to live healthy and full lives.
Thanks for your kind comment. And CONGRATS on your successes! Amazing! Stay in touch with us.
That's such great news, thank you! I'm a bit younger. My wife really really wants to share dinner. So it's (near) zero carbs. Water is the only other thing ingested. I've got another 60bs left.
I fasted 18/6 for a month I now have one meal a day my only meal 4pm I am non meds type 2 I Did have really high B/S I eat low carb very low carb I have had a lot of pain in my feet and legs but i am feeling a lot better when fasting not as much pain. this Dr Bikman and Dr Fung has given me a better life I am 69 and can now see a way ahead I didn't before so thank you for giving me my life back.
As long as protein and fat intake are high and carbs nil, the longer you go between meals invariably the more fat you 'll lose. Lean tissue will largely be maintained, especially with weightlifting.
This platform is great listening to two or more professionals having conversations and interacting with each other, reviewing studies, open discussions are what makes science a benefit to learn
Yes, please keep going! MD here. Conversation with PhD and MD and experts who are versed on this lifestyle and discussing a scientific article with a magnifying eye is phenomenal. This is as scientific as you can get!
Agreed! This was not allowed for c0vId discussions. Sad.
Again, internet serving a great purpose ... taking knowledge generous people want to share with us who need it! Thanks!
Keto reversed my pre-diabetes. I just started 16:8 after 5 months on keto. From what your research shows, this going to really step up my game. Thank you for all you do. It vastly improved my life ❤️ this is off-topic, but that vintage cookie jar in the background is just like the one I inherited from my grandma. It brings back so many good memories.
Great content, I follow a Ketovore lifestyle with a varied IF protocol meaning some days 16/8, somedays 18/6 and some days OMAD. I never eat after sundown also. My sleep is great and my health has improved greatly.
Really enjoyed this format of discussion. More like this please.
I just found you guys (following my Ben Bikman trail of breadcrumbs) and I love this format. Thanks and please continue with more!
Yes, please continue discussions like this! I am definitely a Les person when it comes to medicine. All I know is that intermittent fasting has helped me tremendously. So many positive outcomes in my own health from low carb high fat diet and completely cutting out sugar .
These are great but no one is introduced!! I know Dr. Bikman but who are the other people? I understand these may have been made for an audience that knew all speakers but when released introductions need to be made.
Thanks for your comment. They are cofounders, with Dr. Bikman, of www.insuliniq.com The newer version of the Metabolic Classroom (the last few months) only features Dr. Bikman to avoid confusion and to make the livestream feel more “classroom-ish.”
So absolutely true! My Fitbit sleep scores soar the earlier I eat my last meal each night! I can finish up supper by 5:30 6:00 the very latest and go to bed for 10 or 11:00 I am scoring above 90!! Also limiting any alcohol to that time also helps if you're going to drink don't. But if you do, do it early don't do it before bed.
Love this as we don’t have time to go searching for studies and then trying to interpret them on top of it. So this is great! Love it.
Thank you...reinforces my battle as a paramedic trying to educate general practice doctors to focus on Insulin not Glucose, seems in UK GPs don't look at C peptide or fasting insulin ...just treat the symptoms
I REALLY hope you keep doing talks in this format - it was great!
I’m old and my body is beat up but I fast everyday at least 16 hours and I lift weights. I have incredible vascularity. I am 64. Look it in my face and gray hair but I think my body looks better than I have since my 30s. I lost 70 lbs but put a little back on th keep my bench press up over 300
Eating small frequent meals lowered my average sugar level 20 points in the two weeks I used a continuous glucose meter and eliminated spikes over 110.
Love this format...
A very low carb diet and a 4 hour feasting window (n=1) have helped me reverse T2D, hyperinsulinemia (last lab insulin was 7.28), hypertension, NAFLD,
AND helped me recover from 2 strokes/MI I had 3/3/2022 while they were putting stents in. I had severe Broca's aphasia ( I couldn't speak, read, or write!) and was paralyzed on my right side. I started a ketogenic diet as soon as they would let me eat. The nutritionist had to sit with me a long time to get my menu items right, and if the kitchen messed it up, I would just skip that meal.
I was able to go back to work 5/2/2022, exactly 2 months after my "cardiovascular accidents", working from home of course since you can't drive six months after a stroke (it's the law in Virginia). I'm a database administrator (though I also have am MS in animal physiology from LSU), so it was a pretty cerebral job I was going back to.
I can't wait for my next echocardiogram this February 13th (2024). My ejection fraction on the last one a year ago was 50%. 55% is considered normal... I'm hoping that will improve. On the last one, I had no calcification, and no regurgitation in any of the heart valves.
Awesome recovery. I would look into Arjuna from India for ejection fraction. Also do zone 2 cardio. Those two should fix the issue relatively quickly.
@@MachineGunPepe I'm on meds that keep my HR well below my physiologic max... I can do exercises at approximately the effort for zone 2.
I also do "sprints" on the rowing machine... just to the point where I'm feeling a hint of angina, then I stop and rest before doing the next one. But that will help more with angiogenesis to build natural bypasses than with EF.
10 hour time restricted eating is not much restriction.
One of the reasons Ben B is one of my cherished gurus is the integrity and throroughness with which he views contradictory and conflicting information: a true scientist (hopefully to be emulated, at least by my other gurus)!
Great info! I never thought about ending my eating window earlier before I go to bed. I will try that 😊
Study seems to show that even three specific meals at specific times is also better than snacking continuously.
This is SO SUPPORTIVE! I love your work! Please continue enlightening us
Love the content. Insulin resistance is a topic that has sparked my interest and I can't get enough of this information.
I have been fasting from dinner (around 4-5pm) until morning 7am. I am doing Carnivor. I am improving daily and have lost 20 lb. Stomach going down fast..
Another fab video. Thanks. Would love to see topics relevant for keeping T2 diabetes in remission/reversal long term. I reversed my T2 with low carb/keto and time restricted eating nearly 2 years ago and am interested in info to help me keep it reversed. Particularly keen to better understand gluconeogenisis and avoiding glucose spikes when eating higher protein.
You may never return to your old eating habits and the SAD is poison. Keep doing what works and checking your blood sugars, especially if trying something new. You have discovered the solution, it’s a lifestyle. If you need to see confirmation videos and read stories of T2 diabetics who have Beat Diabetes, try Dennis Pollocks channel on RUclips called Beat Diabetes!
I’m always late to the party but I love, love, love your work! Thank you so much for taking the time to share with us ❤
Yes, I liked the format. Quite illuminating.. Good team.
For years I’ve been doing keto, fasting, now TRE and carnivore with some dips into keto. At age 72, poor sleep messes with my ability to manage food more than anything else. I am done with long fasts, having done 48, 72 and a 7 day fast. Great results, lost weight, better health markers, but miserable hunger, loose stools and sleep deficit. Gained much back during the pandemic isolation. These classes give me more ideas on how to tweak my own needs which change as I age. As an old woman, loss of any lean mass is to be avoided for sure. I’m a retired physician assistant, worked in rural clinics. Today, I would advise my patients so differently! Thank you for these metabolic classes.
Thanks for sharing your story, Jennifer.
Love these discussions, but for me keto+IF = constipation/hemorrhoids. Which I never had before. Tried several different remedies, but as soon as I started eating a few more carbs and on a more normal schedule, it all resolved. But, other than that, I felt great.
Dehydration
Another possibility is that the carbs you eat could cause low level gut inflammation, causing your stools to move faster. Happens that way for me.
You need fiber, a lot, and fibers are in carbs. Protein only will give you constipation. Most people will go down that road.
Thank you, GENTLEMEN! What a fabulous, inspiring discussion of how to focus on actual SCIENTIFIC TRUTH, and meaning, not just “ numbers.” in these 2 rather poorly designed studies! Truth is, that most of US,would make far better test subjects in any honest, WELL-ORGANIZED Study than the subjects who participated. I AM NOT IMPRESSED by the. results of either of these studies-too many loopholes in the way they were set up to take the findings as Gospel.👎!PS- I LOVE the deeper, and fresh approach your format provides for us. WELL DONE! 👏
Interesting discussion regarding this topic. Speaking only from personal experience I notice that Time Restricted Eating without much regard to what I eat has definitely enhanced my sense of health and available energy. Have no idea if I have lost muscle mass, but I can still move heavy pots of plants
Funny…I started a keto diet a couple months ago plus a 16:8 time restriction. Lost 13 pounds 10 to go. I find I cannot snack now , because I am not hungry plus it would keep me from snacking, second meal is all I need due to satiety. I start eating at 11:00 ish and stop eating at 6:00 pm, but may adjust to being finished by 4 or if at all possible. I am most shocked at how quickly I fill up on my second meal. I may trying skipping second meal from time to time when lifestyle allows. Last evening I simply ate a light small sandwich with my no carb egg bread, turkey, avocado, cheese and a small spinach-and feta cheese salad last night and was so stuffed I was almost worried…lol. A little exercise cured it. I could easily have had half a sandwich, and I will also make that adjustment next time. I love how calm my stomach is in the evenings and all throughout the day. My slight occasional anxiety has lessened also, and considering I just finished radiation from very early almost non-existent breast cancer (DCIS) was lessened as I am on the road to recovery. Had a lumpectomy and a small round radiation as backup with little residual issues except a bit of fatigue.
One problem I have is not being able to sleep at night the past couple nights…my mind is too active…not anxious at all…just cannot get to sleep before 12:00 and I go to bed at 9:00. Wondering if diet is why? Hope that issue resolves soon as I have learned from Ben Bikemen sleep is so important. 😜.
I think the combo he speaks of…combining Low carb or Keto with time-restricted or fasting is an amazing tool. This is the first “diet” I can do as a lifestyle. I have always watched my diet, but now I have better tools, timing and knowledge to do it better and enjoy it at the same time. I absolutely love any video Ben B. Or Jason Fung is in.
This was great! Would love to see more!
Super helpful, gentlemen! Thank you.
Please, studies are cool. It's very interesting to listen to you discussing them.
I have insomnia but if I eat a high fat with moderate protein a couple hours before I intend to sleep, I find that my insomnia is better controlled and I wake up feeling better.
This is great! Just had a discussion with a friend who said he lost muscle mass while fasting - did full day and multi day fasts and lost weight but gained a lot back afterward. I don't think he was controlling insulin. I'm reading Why We Get Sick and hoping to reduce my insulin resistance and avoid all the things people just expect to have as they get older. I keep trying to convince them otherwise. 🙂
People lose muscle when they’re not in fat burning mode consistently. So, for example, if you do a multi-day fast, then eat a lot of carbs, then go back to a multi-day fast. Especially if you’re not moving or lifting weights during a fast, which doesn’t help. But there are plenty of people who have also talked about building muscle due to the increase in growth hormone during a fast. Also, breaking a fast with protein can help.
This is the best way to understand science of nutrition. If only it were so collegial when it came to covid.
Yes thank you! It is very difficult for the general public to understand the difference between studies.
Please keep doing them !
Thanks Bob the welder.
I did keto and IF and lost 50 lbs in 5 months. My muscles looked BIGGER when i was done. My strength was a little better. I did 0 workouts during this time. Its so strange a study would show otherwise. I feel great.
Excellent round table discussion. This format (spitballing) is so helpful in helping all of us learn more. Thank you and God bless.
When anyone here says “controlling for insulin” when referring to eating, are they saying eating only fats and protein and not carbohydrates? Or eating your veggies first then carbs? What does it look like in a practical sense to control for insulin? I know from following Jesse Inchauspe that the order of foods you eat affects insulin response but I want to know from these guys how they recommend eating for co trolling for insulin specifically when you’ve worked out and want to eat outside your window.
I follow intermittent fasting 4/20, 6/18, 8/16 and OMAD. I very them different days and I can easily build muscle! during my eating window I eat very healthy and until I'm satisfied. I've reversed my insulin resistance also with IF and keto.
I enjoyed this discussion thoroughly and appreciate the diverse POVs - scientist, practitioner, educator… please continue this style of content! Thank you
I have Dawn Effect. When I eat some carbs+protein for breakfast after I workout, my BG comes down under 100 by lunch. If I fast through morning it remains elevated 120-130... Advice?
Is it better to fast in this case?
Love this new channel!
Just proves why there is a need to prioritize the protein. Low fat protein if you want to lose weight or alternative days. 2-3 meals a day with no snacking. Exercise in a way that works for you.
Dr Bickman can you do a class on Type1 and protein and fat. I don't eat carbs unless I am low but still have to bolus for protein 4-6 hours and fat 6-8 hours. I am not doing high fat; I try for 1:1
@@lorettadillon-ham1574
Yes I have been in it for years. I still want more info on protein and type 1 diabetics.
Yes, loved this. Keep doing them.
Excellent!! I need all the info! Thank you!
THIS is so cool guys...love this format and spontaneous discussion...we lay people love this and are hungry (figuratively) for this!
I LOVE these varying studies analysis, pris, and cons … thank you!!! 💕💕💕💕
Thanks for commenting.
Would you please do a show about young children and their eating habits. Although my daughter feeds her daughters (5 & 7. Yrs old) very good food, they are always grazing…all day long. I’m 63 yrs old now and I remember when I was a kids we got 3 meals a day ( usually 8am, 12:30 & 5:30) if we were hungry at other times we were told to have a glass of water. There were no “fat” kids in school and when we were in school there were no snacks. Now our school has 3 x 20 minute nutrition breaks rather than 1 lunch break.
Thanks for the recommendation. Good idea.
This was helpful. I’m new to this and I’ve lost 12 pounds just since hearing Dr. Brickman’s BYU speech.
I like Dr. Bickman a lot but the other two guys not so much. I started time restricted eating a month ago and managed to get to a 14/10 eating window only to hear them make fun of it and treat it like it’s a walk in the park. Well it’s been tough for me and I’m sure for many others. “A ten hour window of eating, is that really fasting” no it’s not but does represent a significant effort for me in a month after 65 years of no time restricted eating. Not a very positive, reinforcing or diplomatic comment.
Very interesting! Look forward to more panel discussions.
Thank you. Very helpful!
I really enjoyed this.. loved the format , a little different but very informative. I like how they keep it real and don’t get to sciency ! Please keep them coming!
What were the people in the study eating? Were they doing sports? I eat keto between 5 and 8 pm and fast 21 hours per day, play tennis fasted. 53, in peri menopause, no symptoms, stable BMI of 18.5 , getting stronger, no more fibromyalgia.
Thank you so much. Cant imagine discussing this with my MD....I wish!
They won't understand or don't want to encourage you unless your having only surgery. My dietition and pcp still encourage me to eat every 2 hours and suggest I snack between meals. I'm T2D, overweight, and on meds. I was told there is no cure for my diabetes so I will have to take meds for the rest of my life.
We can put them out of business.
@@zoso7151I try telling my coworker who is also a diabetics and she still eats high carb diets. Her meds was double bc her blood glucose didn't lower from her last visit. Her foot is swelling bad but Dr says to watch it. She eats and snacks between meals everyday. I feel bad for her.
Agreed. My PC believes the only way to eat is plant-based. She is thin and has never battled weight. I tried explaining once that plant based is fine for her, but for me with obesity and metabolic syndrome, low carb and IF is what works for improving my health and weight loss. N=1.
Loved the discussion 🙏🏾🙏🏾
I love this type of video. Very interesting and so unbiased
Good class.
I absolutely loved this format.
Yes please - discuss the science. Recent papers, etc ... Very useful info
Please keep doing these studies
Excellent content, thank you so much! I wonder if there are studies on insulin resistance in relation to rheumatoid arthritis that you could discuss.
Dr Ken Berry has a video about 10 autoimmune conditions that benefit from a carnivore diet. RA is number one on his list…search Berry autoimmune
You guys have a great channel and easy to understand discussions.
Very helpful! Please keep these discussions coming!
Good. Thanks. I look forward to more specific and succinct discussions.
Just because a trial is randomized does not mean it is not biased by the selection of participants to be randomized or the statistics used to evaluate the result. For a trial of this type 100 persons per treatment is not adequate - Ancel Keyes comparison of saturated fat diets verses unsaturated fat used 9380 participants in controlled situations of various residential institutions and he still claimed a result that was in 2012 shown to be 180 degrees from what the trial actually showed. In this case our knowledge of the metabolic processes involved as well as the application of the Bradford Hill rules says the trial results are wrong probably by relying on the participants recording what they ate which we have known from trials pre 1940 is unreliable.
This is great! Really appreciate it. Learning about metabolic health.
Thank you so much for this discussion of information about this subject! I loved it!!
Loved this. I think it’s a great way to show the details.
yeah Ben, i like this format of chatty discussion comparison of studies
I love this format. Very helpful.
The loss of lean muscle mass from intermittent fasting indicates that the fasting time period occurred too long and was not medically supervised correctly. The benefits of Time Restricted Eating TRE is amplified when the fasting time occurs over 14 hours per day AND by observing a low carb- high fiber - high Omega3 fat oriented Ketogenic like diet. The quality of this larger TRE study was not designed to demonstrate how manipulating the metabolism is optimized.
Yes. Please do more!
Dr Bikman is amazing.
Excellent and very helpful analysis! More please….
Love this format and the information shared. Please keep them coming!
Love your information,
Thanks so much!
I really appreciate this talk after Dr. Peter Attia's book, Outlive, left me discouraged and questioning the efficacy of fasting and a keto diet. Thank you for restoring my confidence.
This was fantastic as usual - thank you
My understanding is that you don’t even get into a fasted state until after 12 hours. How could a 10 hour break in food consumption be considered fasting? No wonder the saw negative results.
Yes... Please keep putting out videos x
Brilliant. Loving this classroom content and format. Thank you so much.
Love this series
Love this format
Very interesting work fellas. Keep it up!
Great video! Thank you.
Thank you
Great, love this discussion
Hi. I have two people who are diabetes and taking medication and they were asking on when to stop medication, they are doing keto and for long they have been taking medication. The blood fast test are now normal and they have not yet tested for A1C. Please advice
very helpfull!! many thanks, I agree.