I've been on The Keto Diet for a little over 3 Months. I have lost about 28 lbs, I am drinking diluted ACV and I am generally eating one meal a day, Sometimes two meals within 6 to 8 hours, I walk every day I can and I lift Weights every other day. I am 67 and I listen to my body, If I get hungry I will eat, So far I seem to do well on this routine.
Ps...this interviewer is incredible. Love how he interacts with what his guests are saying, synthesizing & summarizing what they are saying too. TY for such a lively, interactive platform!
This old man! We don't need modern studies! Please he's from the " we've always done it this way " camp. No thank you, I'll take modern studies any day. We've come a long time baby. Talk about something you're up to date on.
I started a ketogenic diet and found that I naturally progressed to IF and TRE. Proof that our body knows what we need better than we do. I have done some longer fasts but prefer IF.
I wish DD would post discussions between two opposing doctors like Dr. Fung and Dr. Phinney at the same time. I don’t want to hear two doctors with opposite opinions without also hearing them respond directly, in real time, to that opposition.
Incredible episode, your best yet, and I say this as a long-time fan of both the podcast and Dr Scher's interviewing style! So many takeaways for me in my own personal journey, so many confusions cleared, and so many questions answered. Great two-parter, both episodes were fantastic. And seriously, Bret is the best in the low carb world, as a speaker, interviewer, and host. Truly engaged with all guests, guides conversations oh so well and sums up masterfully. Kudos to team Diet Doctor 👏🏼
I've been listening to probably over a hundred of hours of podcasts on the topic of intermittent fasting by reputable scientists and clinicians on various channels. And I must say this is the most well-rounded episode I have come across so far. Thank you for asking important questions which address the concerns that I see also in myself while doing prolonged intermittent fasting. The menstruation irregularities/ delays, aches and pains in the body that I had never experienced, etc. Thank you for expanding our understanding on the topic and helping us approach it best by listening to ourselves, seeing where we are at and giving it the time and the grace to not self-shame, whilst also being mindful of the lack of longitudinal studies of the potential harmful effects of different kinds and periods of fasting. I'm very grateful to have found your podcast! Thank you.
I particularly found Steve Phinney's points to be very legitimate. I will be digging deeper to his studies. Thank you for the direction. Much appreciated!
Perfect! I always fast 16 hrs, make sure to get 120-140 animal protein then very little or none on top of that and I’m just not wanting to eat before 16 hrs. If I do want to eat then I have an egg or two which rarely happens. Lost 111 lbs and kept most of it off since 2006
One things ive noticed, and it's a really obvious differance. Whenever i do prolonged fasting periods, like 48-72 hours it is so much easier doing it if i've been sticking to the keto diet for a while before i do the fast.
This has been my path, too...I started at low carb/healthy fats... transitioning to a "stricter" keto....and now I use IF....this is a natural progression and works sooo well ♥️... love you all! Thank you!!!
Great going. If you only manage to reduce your regular carb/sugar intake by about 500 calories equivalent to 120 grams of pure carbs . Assuming that 1 g carb = 4 calories. This will allow your body to burn up this 500 calories of body fat which translates to 55 grams of body fat each day. Assuming 1 g fat = 9 calories. 55 g of fat for 1 week = 385 g of fat And if you do a brisk 20 minutes walk average each day you will burn up another 10 calories × 7 days = 70 calories. Total body fat consumed per week = 450 g / 1lb. If you want to reduce 2 lbs per week just reduce your calories by 1000 calories and walk for 40 minutes. 2 lbs is quite achievable until you reach your ideal body weight then you can increase your calories with an increase of saturated fat. Manipulating my carbs / fat intake is an exciting journey so far. ( Especially since I have achieved my body weight.
I went from 170 to a 145 lbs. from October 2021 to March 2022. I have stayed on healthy Keto, intermittent and 72 hour plus water fasts maintaining my weight between 145 and 150 to date, 1/31/2023. I’m male and 70 years old. I have times when I purposely exit ketosis for be metabolically flexible. I use a keto-mojo meter and I easily enter ketosis and when fasting 2 or three days have a GKI around .5. When experts say the ketogenic diet is not sustainable, they are wrong in my case. I will have birthday cake and pizza at my grandchildren’s birthday parties and eat normal at family holiday dinners. Keto and fasting have been great for me.
This is one the finest works I have seen in 3 years of viewing videos and reading books on keto & fasting. My cadre of docs told me to water/electrolyte fast often b/t 36-42 hours to possibly obtain a little mitophagy but remain clear of sarcopenia. I could not find what or whom they were predicating their mandates upon. They brought my pancreas back 100% from ""dead"".
Quit the darned snacking! Allow natural hunger back into your life. In the 50’s we didn’t snack. We were admonished to not ruin our appetites, appetite being a GOOD thing. Believe me, by dinner, after running around with our friends after school, playing, riding bikes, hop scotch, jumping rope, ball games, hide and seek, then piano and dance lessons, we were ravenous and ready for dinner. Three meals a day is time restricted eating and you can just imagine how much we enjoyed our meals. We were all skinny.
Absolutely true, in every way. Most kids ate breakfast, around 8, went to school, no access to food. Ate lunch around 12 or so. Then, ate dinner around 5 or 6. Usually, there was no snacking after school, so by 6 we were, indeed, ravenous. Dessert after dinner was a rare treat, often homemade. I didn’t have one friend, in the fifties and sixties, who was heavy in any way. Kids were just the right size, or on the slim side. We almost never ate out, didn’t have things like chips or sweet stuff in our house, and accepted that the food we were served, was the food that was available every day. The other thing we didn’t have was sweet drinks. We drank water and milk. These are habits of living that led to a healthy attitude about food.
Yes! I am 75 years old. There were very few fat kids when I was growing up. With aging I started gaining and got up to 142. In July this year 2022 went low carb and fasting regiment. Totally believe in it. Threw out the BP meds after one month!!! After 20 years on those stupid meds. I am now back to 120 lbs after 5 months but still sticking with this great lifetime plan.
Stopping snacking is one of the hardest challenges I’m facing with my 16/8 eating window. Because I will just want to eat…oh, anything, even a handful of nuts…a couple of hours after a meal. Not because I’m hungry but because I like nuts. And I have to catch myself and say, not now. Later. I don’t want to trigger the insulin just when it’s starting to drop.
Haven’t heard from him for awhile, but it is SO good to hear from Dr. Phiney. Such a wealth of knowledge and an example of dispassionate humility. Would love to hear more from him.
This was an AMAZING set of interviews! Truly impressive with great information. I wondered about Dr. Phinney continually referring to the fasting as 5-2 (five days eating, 2 days off). I never heard him talk about the 16 hours type fasting. I was continuously wanting him to respond to that style of fasting. Did I miss something? I am curious as to his take, even simply, on that style of fasting. Thank-you for the interview, Dr. Scher! You are fantastic!
I appreciate Dr. Phinney making the distinction of what the person's condition is including medications. I coach parents of children with type 1 and they are always asking about general diet and nutrition information from trusted sources. The advice has to be in the right context. Glycemic Index or "food testing" is a good example. Learning what effect foods have on people with normal or only deranged insulin response is NOTHING like the effect of a food on someone with virtually no insulin response.
@@jamesdellaneve9005 Many that I help with are as well as myself. I am an insulin dependent T1. We don't dose for the "Peak response" that GI represents, we dose for the total dose, the "area under the curve".
Dennis from Beat Diabetes always says to test frequently to see what different foods do to glucose levels. He deals with T2 himself and has tons of great advice for us pre and T2 peeps. T1 is much harder, I imagine.
@@nancy9478 Yup. Dennis is a wonderful person. He interviewed me once. T1 is much more stringent but it is not easier than treating type 2. I can set my glucose anywhere I want it with just a little injection and proper diet helps with that. Managing type 2 is much more work sustained for a much longer time. I can see the effect of what I do after 20 minutes, it can take weeks to see progress with type 2.
That’s what happened to me. Changed my food choices, then changed the food choices for more organic, then 16 months into the changes- I didn’t lose weight BUT I was losing inches! It was so weird as my clothes became MUCH loser the scale didn’t move. (Reducing fatty liver?) I realize now that fasting was something I was doing without really knowing as I became fat adapted and didn’t want to eat when I wasn’t hungry. Then I set up time restricted eating which felt so natural. Now I’m a size 8>10 from 14 (American) got off all 17 Rx and felt my journey was Extremely encouraging to keep going 4 years into it. Have stretched my fasting to two 24hr fasts a month. Yes! It just became gradual & natural as being fat adapted is wonderful!!!
You inspire me because I am plateaued at having lost 18# with just 5 more inches which must come off waist to hit the 1/2 of waist::height holy grail ratio. Did you do keto??? Thank you
@@chuckbecker8735 I am doing keto & intermittent fasting 4 years now. The waist to hip ratio -or even the BMI I don’t listen to because they’re just markers in progression. I would continue my journey anyway. But sometimes it’s good to see your efforts are working. I let my clothes do that. Since I’m always looking to up my game the internet has been helpful. I want more knowledge but it’s tricky to find, so I keep searching and researching. I believe good health is a worthy pursuit even though I’m 66. Never too late to get a grip on life.
@@chuckbecker8735 yes regular keto however where I was hung up was eating processed meat not reading the label- it contained high fructose corn syrup! YIKES! So of course I finished what I had and never did that again.
@@emh8861 that’s how I see it too-all a progressive learning process. You learn what works but sometimes it calls for a closer look at what you’re doing. I’m ready for the nxt step though so I made a visit with a functional naturopath doctor to “see where I’m at” so I can improve.
Phinney is my all-time favorite nutrition doc. Loved his old presentations on RUclips before Virta (and, of course, what he has done at Virta). He has a fantastic mind, as well as great teaching skills. Thank you for the terrific interview, Dr Scher.
Doc Bret! Was waiting for this one; loved the other good doctor who explained our circadian rhythm. As a sundial expert, I have two clocks in my house: one set to the sun, and the other for "worldly" concerns ... it's very interesting that I eat at solar noon and at about sundown if I am "2-MAD-ing", of just the OMAD at high noon. Great stuff! After 10 days shy of five months on LC/HF/TCE (low-carb/high-fat/time-controlled eating), I have not only dropped 16 kilos, the weight continues to plummet without "formal" exercise (for the purpose of weightloss). I mean I walk everywhere like I always have, but I have not instituted a "gym" membership or anything. My body is in balance and heading for its "setpoint". I feel 20 again even though I am about 20 days this side of my 55th BD. Thank you for the channel and sharing with us! (I am in Mexico, and I have two "disciples" as it were). So, you are touching the rest of the world with your messages! Salut !
I am 67yr African American woman. Always been conscious of good health since my 20s early 70s. I started gaining weight in the 11 yrs I been retired at 55 yrs. I loss 47lbs 3 yrs ago on my own with intermittent /one meal low cab eating. For the first time I weighed 120 since age 23. I eat one meal a day now. Food is not in control of me. I now weigh 130lbs but 120 I felt my best. First you have to want to live healthy and understand the benefits of the bio system. Fasting is easy for me since age 20 I have been a practicing Muslim so every year Ramadan is very easy due to my spiritual life as well. I combined keto, time restricted eating and fasting low carbs and no grains at this time. Water and juicing is my drink now at 67yrs young. Oh vitamins I take to help to keep a good immune without the jabb. I eat 1x at 3pm. Everyone eat to live. Peace too humanity. End Covid and fast. Muslima ☪️
The problem with Dr. Phinney's approach here is that people could watch this and say "Well there is no point trying because there is no solid evidence that anything works long term, so sod the lot of it!" I went from 11 medications to ZERO and lost 42 kg in 4 months on a time restricted carnivore diet and no longer have a long list of ailments from asthma to plantar fasciitis to heart arrythmia's. Strength and functionality is more important than some arbitrary measure of muscle mass. Dr Jason Fung has much better information on fasting. I am much happier being able to get out of bed and get things done without pain and procrastination, than I would be with a nice number to quote. Eat a "Species appropriate diet and keep lifting some heavy things", like our ancestors did when they caught a wildebeest, dragged it home and ate to a stand still, followed by little else until they caught another one. Sure they ate some berries and fruit, but they had to compete with thousands of other animals and birds to get them ,including bears who are not good at sharing.
Cynthia’s comments on cycling any fasting routine around the cycle is important to get out. I got interested in fasting when a few cousins were diagnosed with breast, ovarian and colon cancers within a few months of each other. All pre-menopausal. Tried to get the family to fast together (fail) but did get a few of us to do extended fasts for our own benefits. Had no problem doing. 14 day fast (not suggesting anyone try this). A year later tried to add a fasting day each week … some days fine, others, i couldnt get to noon. (No weight to lose so dropping a fast is fine w me) Finally figured out the response to fasting was cycle driven. That 2-wk fast was from day 1-14. Wish i had be able to find info on women’s responses to fasting. I found nothing on it (2019-2020) but plenty of folks pushing the idea that someone who couldnt fast was just lazy mentally/physically. Had any data been available when my cousins were diagnosed, Would have suggested a totally different tact. Beat the drum about this at Diet Doctor for months and no one got back to me, no one on staff seemed to know anything about womens responses. Was so disappointed with DD i cut off subscription. Not everyone looking at DD is overweight or obese. Glad to see this presentation. Sadly too late.
I adore this host. I wonder what he’s like in life, he seems extremely kind, content, very empathetic. A lot of programs like this have hosts which are too intense, neurotic even. This guy has such an amazing energy, it calms me down just to look at him - the way he’s nodding in agreement and smiling, he’d be a great therapist I think. I’ve just subscribed, will watch all his programs. He must’ve had the most loving family, to become such a lovely person.
Responding to the comment from the last interviewee (doctor from Alberta) that the effect of intermittent fasting rarely last beyond 6 months, my husband and I have been on IF (17/7 hours) for 3 years, my husband has lost 35 pounds and I have lost 25 pounds since the first year we started. We have been maintaining the same habit all these time. We successfully keep our weight lose since then and both our blood test readings are fantastic.
Really great interviews! These "Diet Doctor" podcasts are very informative and helpful in developing a balanced approach to lifestyle changes. Greatly appreciated, thank you!
Once the stomach is EMPTY which takes apx 5 hours after eating, should the timer that relates to FASTING be started. If you snack then a reset would be needed, but why snack? Those that do OMAD, eat in a 1 hour window and then eat nothing for the next 23 hours are in fact only fasting for 18 hours. Still impressive. For those that do 18/6. That is, they eat in a 6 hour window and eat nothing for the next 18 hours are in fact only truly fasting for 12 hours... still impressive. My beef is this, how can anyone say they fast for 18 or 23 hours when for 5 hours or so you have FOOD in the stomach. Thank you for uploading and sharing.
This was really refreshing, hearing counter arguments about IF. I am wondering how those positions measure with the longevity studies indicating that eating less often and possibly once a day has longevity benefits. I am looking forward to more studies done the right way to show what works and what does not!
Dr. Scher, another great interview, especially Dr. Phinney’s advice. After a decade of eating low carb, yet never reaching my weight goal, I did take the time and effort as you suggested to measure results and find the time restricted eating schedule perfect for me. “Data Driven Fasting” at “Optimising Nutrition” personalized the process, by simply using a blood glucose meter as a fuel gauge. Brilliant. Now I’m an ideal weight, at age 70, and usually eat twice a day. Data Driven Fasting was the key to finding the meal timing and more nutrient dense, higher protein and lower fat foods, that worked best for me.
Great information. I like 18/6 or 20/4. It just depends on how I feel. Sometimes omad others 2 meals...I like carbs at 20grams which is Keto according to Dr Westman book 'End Your Carb Confusion' & some days carbs are 50grams. I plan my eating window on how I feel & my schedule. I lost 74lbs in less than a year eating this way.
I disagree that if you have an emotional relationship with food like binge eating you shouldn’t fast. I think those are the people who need it the MOST ! The best thing about fasting that nobody ever talks about , besides losing weight, is that it cleans your palette and resets your tastebuds. After doing many 36/72 hr fasts I’ve learned that it’s the BEST way to reset my body and my tastebuds when I start to fall off the wagon and feel myself thinking about eating my favorite binge foods. And if I DO start to eat my binge foods, I can so quickly now identify WHY I’m leaning towards that and identify myself as thinking about things too much, do a short or longer fast and reset my body again so I don’t use food as a crutch anymore.
I recently visited a new doctor. She suggested that I eat two meals per day, instead of the omad I’ve been doing for over a year. I’ve been eating very low carb for almost two years My blood sugars finally are beginning to lower now.
Can concur from my personal experience that eating low carb naturally leads to time-restricted eating, because you are more satiated and don't want to eat as often.
1:02:00 The discussion seems to always confuse muscle with lean body mass. Obese dieters have lots of excess lean body mass that they can loose along with body fat and will not miss it at all. This is excess skin, connective tissue, unnecessary organ volume, and water. Dr. Volek commented on a video that his studies revealed that his dieters lost an average of 23% LBM while on the keto diet, even without any fasting. Dr. Fung (and others) contend that there is extraneous or damaged amino acids available in cells that fuel autophagy. This is what still needs to be quantified.
Yes. This is not clear. You see some people with no hanging skin and others can’t seem to do anything about it short of surgery. LBM seems to be uneven as well. I am guessing that weight lifting would help send signals to the body to not allow LBM to be used. But, who knows?
I do have a binge eating history and it really helped me to set eating windows to prevent snacking all evening. AND cutting out sugar, refined carbs and processed food. As european, fortunately, I did not follow the infamous SAD diet before and did not drink soft drinks...big advantage...
There are plenty of people who have been fasting for decades. Monks fast for life. And too many to count. The doctors assertion that people fail because they don't stay on the protocol is not valid. I have been fasting for a year. Don't plan on ever stopping. I fast 22 hrs with a low carb diet. I eat very well and am very satisfied. It just takes planning and being informed. My fasting guru is dr. Jason Fung, my diet guru is dr. William Li. I highly recommend them. Im down 96 pounds! 🎉
I think it is close to impossible to have any kind of success with fasting if one continues to eat the SAD. Hard to get a fast in when you feel hungry every 2 hours.
I do IF and don't do low carb. Probably takes a bit more getting used to than lower carb (as you do have to learn to ride the hunger wave). I've tried keto lots of times but as a veggie I find it grim. I'm not convinced re the "replacements" and think better to just eat normal carbs when I am in eating windows. Big believer in the lower carb lifestyle for metabolic health though, would be really interested to hear more about health effects of fasting vs low carb when not doing both. Jason fung at the start used to be more about fasting than lower carb
I'm doing keto and IF. The first 10 kg was easy, but mostly water. Now it's not working anymore, so I'm listening to the science and a whole food plant based diet seems to be the best option.
I'm a binge eater/emotional eater and have learned I can't fast successfully more than 16 hrs, if I do I completely go off the rails. I've fasted as long as 5 days with no problem with cheating but once I start to refeed I can't seem to control myself with food for a good week or so. It's not worth it for me. I am also 48F heading into menopause, anytime I'm in ketosis I start hot flashing like crazy and also have problems sleeping so I try to stay low carb but not in ketosis ...
I am all for the exchange of ideas. I didn’t agree with a lot of what Dr. Finney said. But I thought his perspective was important. Having said that, I do agree that the 5/2 method is difficult. At least for me. I wouldn’t put myself in the obese category. I know I don’t look obese. But I would personally like to lose 25 pounds. I just started fasting two weeks ago and I’ve lost about 6 pounds so far. The energy that it gives me is worth it. I also love the low carb lifestyle.
I agree that Sleep is incredibly important. However, I do not see where intermittent fasting hurts. If you are already sleeping through the night, then having a fasting day may interrupt your sleep pattern. I was carnivore for 11 months before I had an entire week of sleeping through the night. I had several multi-day fasts during that period which did not make my already bad sleep any worse. On the contrary, when I began sleeping better it was about a week after a prolonged fast. My typical night (for about 15 years) was bed at 9:00. Wake 2:00 a.m. Still laying in bed, but usually fall to sleep again about 4:30 a.m. till 6:30 a.m. wake up. This was virtually every night. Never slept the entire night. Now I sleep all night 28 of 30 days a month. Wow, does it ever make you feel better to sleep an entire night. Even with bathroom breaks I am right back to sleep. I am not saying fasting makes sleep better. I am sure it was a combination of health consideration that made it better for me. I am saying, if your sleep is already horrible, fasting cannot hurt. Maybe helps make you healthier faster, which will eventually make sleep better.
I am doing intermittent fasting since Dec 21, 2019. OMad. 68 years old. (After watching Dr. Finney, I am feeling incredibly healthy....with..easy breathing.) I am maintaining... Good weight! Bmi....good. Mostly Red Meat...Ribeye's... Water Redmond's real Salt. Recently added butter,bacon, eggs (yolks). Per: Dr.Ken Berry.
I just broke 8 days fasting , basically 230 hours. On the last day I had my blood test done and waiting for results. Curious how my body reacted to such long period with no food. I drunk black coffee in the morning, electrolytes in pills, mineral water, water, herbal tea , mostly camomile. 55 y.o . BMI 26
Dr Phinney said intermittent fasting restricts calories but I’ve never heard that. Intermittent fasting and time restricted eating are the same thing as I know them. I think they both emphasize avoiding processed foods like refined carbohydrates and seed oils and sugar. In the end they both emphasize reducing insulin levels.
That first guest doctor was unbelievable! Loved his easy approach to I.F. & fasting. I do wonder if he would be ok in the fasting window, to have heavy whipping cream in coffee (i.e. 1 Tbsp). I know. It is a bit over 35 calories, but I’m more or less going on his lifestyle approach to this, for the long term and I love having the HWC in the coffees. I would just be so interested in what he has to say about that, as Dr. Flung said it would be o.k., as he was focused on the Lifestyle thing as well. TY! :)
What about safe keto for thin people who are not interested in weight loss but are interested in safeguarding their bodies against illnesses and cancers?
I feel there is no difference in ‘safeness’. Keto/carnivore aren’t weight loss diets, they are ‘normalisation’ lifestyles. The same with IF, it is a normalisation protocol. Keep the total protein, good fats and calories high enough and ‘skinny’ and overweight will meet in the middle and become healthy IMHO. 👍🏼🙂
I have binge eating problems... and IF works for me because it gives me structure. Doing calorie restrictive feeding and eating 3/4 x a day puts me more at risk.. so yea i am a testament that it works
Why not alter the term/acronym LCHF from high fat to healthy fat? I prefer using olive oil and avocado oil to lard for cooking with oil, and the weight stays off using olive and avocado oils for me.
My question is this; I am in menopause but it still feels like I cycle. I don’t know if that’s normal but when I’m doing TRE should I try to add in some higher carb vegetables around the fast or should I not fast at all but still stay low carb? I wish there were more experts in menopause and fasting. Great episode!
Dr. Scher, please interview Kiran Krishnan of Microbiome Labs. I'd love to hear how you explore the science of microbiome and metabolism with him. Thanks in advance.
At 73:36, Dr. Phinney says, "Before you are keto adapted, the brain has to be fed by glucose." He then goes on to describe lean muscle losses due to prolonged fasts. Have any studies been done tracking nitrogen losses of people who ARE keto adapted and doing prolonged fasts?
I would think this would be a difficult study to do since 88% (if that statistic is accurate) of Americans have Metabolic disease. That leaves only 12% of people that might (or possibly might not) be fat adapted. So getting a quantifiable population to study would be extremely difficult if not impossible. It is a good question though and I have wondered this myself. 🤔
After watching the Steve Phinney part I was worried about losing muscle mass. So I bought a urine test kit to measure my protein level in my urine. After 23 hours of fasting there was no protein in my urine and my ketones were at 150mg/dl. For your reference I eat 2 meals a day in a 2 hour feeding window
I just saw the movie Fat Fiction and was very encouraged about the future of diet in general from the view of medical practitioners and government regulations.
It is interesting to see different medical professionals talking about IF. What are doctors seeing in their patients who practice IF in regards to cholesterol? Do they recommend regular cholesterol tests or the one with the platelet size?
10 years Paleo with basically one meal a day - high BP and chest pain eventually, plaque in blood vessels. Needed 15 months of WFPBSOS to stop BP pills and get BP to below 115/75. Type of food for me seemed more important to any intermittent fasting. I also did about 3-4 7-day water fasts during the 10 years of Paleo. If you are young and healthy you can get away with eating stones I guess. I takes time to damage the human body with seemingly not-poisonous food.
I started with IF then keto now omad 2 d/w. It's so easy. Tried fasting, that was hard. I was so weak on my 3rd day. I barely could climb steps to my bedroom. Haven't tried since
So you were not ketone adapted yet.. this is the sign Some of us have such a glucose homeostasis, that makes it difficult. I am in this situation... The hormonal metabolical shift (genes expression) does not happen fully. Or the liver is not good at Neoglucogenesis.
Should not bariatric surgery be prevented as much as possible? Trying EVERYTHING before doing it? Isn't there a risk, to be tempted to prescribe surgery prematurely, if your clinic offers it?
Stop scaring people about the risks of intermittent fasting. People are skeptical enough as it is. The risks pale in comparison to the benefits. Whether you slip up or not, you still get the benefits of autophagy.
I hardly ever find information on fasting or intermittent fasting in emaciated people with cancer or other serious conditions. I need to put on weight, I don't want to and cannot afford losing it so I do IF for autophagy and health benefits eating 99% normocaloric carnivore diet when I don't fast. There are two great cases (Guy Tenenbaum and Fred Evrard) where grade 3 and 4 cancers were completely eradicated with ketogenic diet + fasting and no intervention in a form of chemotherapy, radiotherapy or surgery. I believe fasting is a very powerful tool because ketones produced during fasting and ketones obtained from dietary fatty acids have different effect on cancer. If SCOT enzyme is not inhibited ketones from food may actually feed certain forms of cancers.
Time restricted eating 16-18 hours coupled with a very low carb diet has helped me greatly in putting type 2 diabetes in remission. Extended fasting (multi day) did more harm then good. I would not recommend fasting more than 24 to 36 hours max.
@@bientay1232 It caused muscle wasting. After 48 hours of fasting your body starts to cannibalis itself by using your muscles for fuel. I was doing a lot of 72 hour fasts.
Great podcast, thank you. Is it ok to fast everyday or should you mix it up? I have been IF in varying degrees for 18 months. I have pushed my limits lately but can’t break my plateau.
I am plateaued at having lost 184# with just 5 more inches which must come off waist to hit the 1/2 of waist::height holy grail ratio. I'm going to incorporate the newer fancy ''eTRF'' circadian method on feeding days to see if that works. If not ,I'll try 42 hour fasts instead of 36 hr. If not, I'll risk 4 fasting days per week instead of 3. Do these solutions sound right??
@@chuckbecker8735 Be very careful when fasting for more than 36 hours. I did 8 continuous weeks of fasting for 72 hours per week. It damaged my metabolism and messed me up in a big way making it more difficult in the long term to put type 2 diabetes in remission. Proceed with great caution. Better for health and healing to stick to time restricted eating, 16-18. Carbs can be restricted to no more then 10 total per day to increase fat burning. Also building muscle with resistance training can increase your body’s ability to burn fat.
@@chuckbecker8735 If you are taking too much fat for energy needs your body may not be dipping into your fat reserves which you are trying to lose. Go zero fat for a while , while monitoring your weight loss to see if this approach will work. Try it for a couple of weeks.
I found my current clinic on your website’s locator map. I’ve visited two doctors there, but they haven’t heard of Diet Doctor, and don’t follow what you teach? Why is this?
Good stuff. I hear the concerns with fasting, but these concerns need to take into account that the intent with fasting is to work as a hormonic stressor (the same as exercise, heat therapies, mild toxins, etc.). Any stressor taken to extreme is detrimental. Period. Full stop. However, that then refuses the usefulness of the stressor because of the fear of the extreme. Knowing the boundaries is important and that needs to be studied, but a fasting boundary less than 18 hours devolves to a relatively benign stressor that provides a limited metabolic restorative benefit. The stressor of Intermittent fasting (not daily time restricted feeding) accentuates underlying problems such as inadequate protein intake. Fix the root cause - poor protein - instead of killing off the stressor.
@@moestietabarnak You think cavermen lived a long life and were healthy? I don't understand why we have to look back so far. Just look at the 50's, people were not OMAD, they were not snacking all day or eating processed food either. Most were eating nutritious food twice or 3 times a day depending on their hunger not depending on IF rules.
I started omad 2 months ago and lost 5lbs and now I plateau already.. I don't make any special meals but do eat very little carbs( veg & fruits included). My a1c is still in the 6's and my blood sugar went up 33points! my liver fn and tsh improved and now normal. I did think about fasting longer but after watching this video, I am not so sure. Maybe ( esp for a1c & bloodsugar), I will start acv again or eat more beans.
Whilst I fast, and agree with a lot of this; I don’t know why they all act as if you need insane amounts of protein to be healthy. I’m a vegan, and get in a very average amount of protein, and I’m lean ripped and lift pretty heavy. Many civilisations throughout the world historically have eaten very little meat, and all generally had much healthier diets. I can’t even eat that much protein if I tried to force feed myself it.
I would love to hear about or see any study that shows a keto, low carb diet that promotes a long and healthy life expectancy. Have not found one as of yet. Most civilizations that live long and healthy are mostly plant based with a small amount of animal protein...esp fish
At the end of Dr. Phinney's piece he talks of science being a moving target, and half of what you know being discarded in ten years time. Obviously he didn't go into nuanced detail here, but on the face of it he is wrong. Medicine is not science, it is engineering, and as such it relies on scientific principles applied to complicated biological systems. When we discover a new thing in science, we do not discard what we knew before, but add to it (assuming what we knew was for good scientific reasons). The reason that much of medicine gets superseded every few years is because the engineering system knowledge gets updated, not that the science was wrong. Just because you are trying to use the scientific method does not qualify your conclusions about a complicated system as science.
![COLOMBIA vs. CHILE [4-0] | RESUMEN | ELIMINATORIAS SUDAMERICANAS | FECHA 10](http://i.ytimg.com/vi/TDjN4W3yy1k/mqdefault.jpg)
I've been on The Keto Diet for a little over 3 Months. I have lost about 28 lbs, I am drinking diluted ACV and I am generally eating one meal a day, Sometimes two meals within 6 to 8 hours, I walk every day I can and I lift Weights every other day. I am 67 and I listen to my body, If I get hungry I will eat, So far I seem to do well on this routine.
I like Dr Bret's style and approach. He is very pleasant to listen and is very detailed.
Ps...this interviewer is incredible. Love how he interacts with what his guests are saying, synthesizing & summarizing what they are saying too. TY for such a lively, interactive platform!
And on top of that, I believe he’s a cardiologist! Talk about talent!
scher is amazing.
This old man! We don't need modern studies! Please he's from the " we've always done it this way " camp. No thank you, I'll take modern studies any day. We've come a long time baby. Talk about something you're up to date on.
I started a ketogenic diet and found that I naturally progressed to IF and TRE. Proof that our body knows what we need better than we do. I have done some longer fasts but prefer IF.
I wish DD would post discussions between two opposing doctors like Dr. Fung and Dr. Phinney at the same time. I don’t want to hear two doctors with opposite opinions without also hearing them respond directly, in real time, to that opposition.
Incredible episode, your best yet, and I say this as a long-time fan of both the podcast and Dr Scher's interviewing style! So many takeaways for me in my own personal journey, so many confusions cleared, and so many questions answered. Great two-parter, both episodes were fantastic.
And seriously, Bret is the best in the low carb world, as a speaker, interviewer, and host. Truly engaged with all guests, guides conversations oh so well and sums up masterfully. Kudos to team Diet Doctor 👏🏼
I've been listening to probably over a hundred of hours of podcasts on the topic of intermittent fasting by reputable scientists and clinicians on various channels. And I must say this is the most well-rounded episode I have come across so far. Thank you for asking important questions which address the concerns that I see also in myself while doing prolonged intermittent fasting. The menstruation irregularities/ delays, aches and pains in the body that I had never experienced, etc. Thank you for expanding our understanding on the topic and helping us approach it best by listening to ourselves, seeing where we are at and giving it the time and the grace to not self-shame, whilst also being mindful of the lack of longitudinal studies of the potential harmful effects of different kinds and periods of fasting. I'm very grateful to have found your podcast! Thank you.
I particularly found Steve Phinney's points to be very legitimate. I will be digging deeper to his studies. Thank you for the direction. Much appreciated!
Perfect! I always fast 16 hrs, make sure to get 120-140 animal protein then very little or none on top of that and I’m just not wanting to eat before 16 hrs. If I do want to eat then I have an egg or two which rarely happens.
Lost 111 lbs and kept most of it off since 2006
Fantastic loss! Well done
Thats great. I fast to increase autophagy and ketosis too, so if I'm hungry I'll eat some green olives for the fat.
One things ive noticed, and it's a really obvious differance. Whenever i do prolonged fasting periods, like 48-72 hours it is so much easier doing it if i've been sticking to the keto diet for a while before i do the fast.
Good to see Dr. Phinney ... it's been a while!
This has been my path, too...I started at low carb/healthy fats... transitioning to a "stricter" keto....and now I use IF....this is a natural progression and works sooo well ♥️... love you all! Thank you!!!
The Diet Doctor is a Hero. I know , cause I lost 60 kgs ,took 4 years ( battle) , but I’m great now ! Thank you!
BRAVO!
Great going. If you only manage to reduce your regular carb/sugar intake by about 500 calories equivalent to 120 grams of pure carbs . Assuming that 1 g carb = 4 calories.
This will allow your body to burn up this 500 calories of body fat which translates to 55 grams of body fat each day. Assuming 1 g fat = 9 calories.
55 g of fat for 1 week = 385 g of fat
And if you do a brisk 20 minutes walk average each day you will burn up another 10 calories × 7 days = 70 calories.
Total body fat consumed per week = 450 g / 1lb.
If you want to reduce 2 lbs per week just reduce your calories by 1000 calories and walk for 40 minutes.
2 lbs is quite achievable until you reach your ideal body weight then you can increase your calories with an increase of saturated fat.
Manipulating my carbs / fat intake is an exciting journey so far. ( Especially since I have achieved my body weight.
I went from 170 to a 145 lbs. from October 2021 to March 2022. I have stayed on healthy Keto, intermittent and 72 hour plus water fasts maintaining my weight between 145 and 150 to date, 1/31/2023. I’m male and 70 years old. I have times when I purposely exit ketosis for be metabolically flexible. I use a keto-mojo meter and I easily enter ketosis and when fasting 2 or three days have a GKI around .5. When experts say the ketogenic diet is not sustainable, they are wrong in my case. I will have birthday cake and pizza at my grandchildren’s birthday parties and eat normal at family holiday dinners. Keto and fasting have been great for me.
This is one the finest works I have seen in 3 years of viewing videos and reading books on keto & fasting. My cadre of docs told me to water/electrolyte fast often b/t 36-42 hours to possibly obtain a little mitophagy but remain clear of sarcopenia. I could not find what or whom they were predicating their mandates upon. They brought my pancreas back 100% from ""dead"".
Quit the darned snacking! Allow natural hunger back into your life. In the 50’s we didn’t snack. We were admonished to not ruin our appetites, appetite being a GOOD thing. Believe me, by dinner, after running around with our friends after school, playing, riding bikes, hop scotch, jumping rope, ball games, hide and seek, then piano and dance lessons, we were ravenous and ready for dinner. Three meals a day is time restricted eating and you can just imagine how much we enjoyed our meals. We were all skinny.
Absolutely true, in every way. Most kids ate breakfast, around 8, went to school, no access to food. Ate lunch around 12 or so. Then, ate dinner around 5 or 6. Usually, there was no snacking after school, so by 6 we were, indeed, ravenous. Dessert after dinner was a rare treat, often homemade. I didn’t have one friend, in the fifties and sixties, who was heavy in any way. Kids were just the right size, or on the slim side. We almost never ate out, didn’t have things like chips or sweet stuff in our house, and accepted that the food we were served, was the food that was available every day. The other thing we didn’t have was sweet drinks. We drank water and milk. These are habits of living that led to a healthy attitude about food.
Beautiful
Yes! I am 75 years old. There were very few fat kids when I was growing up.
With aging I started gaining and got up to 142. In July this year 2022 went low carb and fasting regiment. Totally believe in it. Threw out the BP meds after one month!!! After 20 years on those stupid meds. I am now back to 120 lbs after 5 months but still sticking with this great lifetime plan.
We used to have to ask for a snack when I was growing up and usually it was fruit. We never had soda and if we had chips they were for lunch.
Stopping snacking is one of the hardest challenges I’m facing with my 16/8 eating window. Because I will just want to eat…oh, anything, even a handful of nuts…a couple of hours after a meal. Not because I’m hungry but because I like nuts. And I have to catch myself and say, not now. Later. I don’t want to trigger the insulin just when it’s starting to drop.
Haven’t heard from him for awhile, but it is SO good to hear from Dr. Phiney. Such a wealth of knowledge and an example of dispassionate humility. Would love to hear more from him.
These are some of the best, most professional podcasts in the space. Thank you Dr. Scher !
This was an AMAZING set of interviews! Truly impressive with great information. I wondered about Dr. Phinney continually referring to the fasting as 5-2 (five days eating, 2 days off). I never heard him talk about the 16 hours type fasting. I was continuously wanting him to respond to that style of fasting. Did I miss something? I am curious as to his take, even simply, on that style of fasting. Thank-you for the interview, Dr. Scher! You are fantastic!
I appreciate Dr. Phinney making the distinction of what the person's condition is including medications. I coach parents of children with type 1 and they are always asking about general diet and nutrition information from trusted sources. The advice has to be in the right context. Glycemic Index or "food testing" is a good example. Learning what effect foods have on people with normal or only deranged insulin response is NOTHING like the effect of a food on someone with virtually no insulin response.
That’s very true. Context matters. Is your child on a super low carb diet?
@@jamesdellaneve9005 Many that I help with are as well as myself. I am an insulin dependent T1. We don't dose for the "Peak response" that GI represents, we dose for the total dose, the "area under the curve".
@@paulpladin9590 That’s over my head, but I think that I get the general idea.
Dennis from Beat Diabetes always says to test frequently to see what different foods do to glucose levels. He deals with T2 himself and has tons of great advice for us pre and T2 peeps. T1 is much harder, I imagine.
@@nancy9478 Yup. Dennis is a wonderful person. He interviewed me once. T1 is much more stringent but it is not easier than treating type 2. I can set my glucose anywhere I want it with just a little injection and proper diet helps with that. Managing type 2 is much more work sustained for a much longer time. I can see the effect of what I do after 20 minutes, it can take weeks to see progress with type 2.
That’s what happened to me. Changed my food choices, then changed the food choices for more organic, then 16 months into the changes- I didn’t lose weight BUT I was losing inches! It was so weird as my clothes became MUCH loser the scale didn’t move. (Reducing fatty liver?)
I realize now that fasting was something I was doing without really knowing as I became fat adapted and didn’t want to eat when I wasn’t hungry. Then I set up time restricted eating which felt so natural.
Now I’m a size 8>10 from 14 (American) got off all 17 Rx and felt my journey was Extremely encouraging to keep going 4 years into it. Have stretched my fasting to two 24hr fasts a month.
Yes! It just became gradual & natural as being fat adapted is wonderful!!!
You inspire me because I am plateaued at having lost 18# with just 5 more inches which must come off waist to hit the 1/2 of waist::height holy grail ratio. Did you do keto??? Thank you
@@chuckbecker8735 I am doing keto & intermittent fasting 4 years now. The waist to hip ratio -or even the BMI I don’t listen to because they’re just markers in progression. I would continue my journey anyway. But sometimes it’s good to see your efforts are working. I let my clothes do that. Since I’m always looking to up my game the internet has been helpful. I want more knowledge but it’s tricky to find, so I keep searching and researching. I believe good health is a worthy pursuit even though I’m 66. Never too late to get a grip on life.
@@chuckbecker8735 yes regular keto however where I was hung up was eating processed meat not reading the label- it contained high fructose corn syrup! YIKES! So of course I finished what I had and never did that again.
@@emh8861 that’s how I see it too-all a progressive learning process. You learn what works but sometimes it calls for a closer look at what you’re doing. I’m ready for the nxt step though so I made a visit with a functional naturopath doctor to “see where I’m at” so I can improve.
Sounds like you have hit the jackpot and have some darn good results!
Phinney is my all-time favorite nutrition doc. Loved his old presentations on RUclips before Virta (and, of course, what he has done at Virta). He has a fantastic mind, as well as great teaching skills. Thank you for the terrific interview, Dr Scher.
Doc Bret! Was waiting for this one; loved the other good doctor who explained our circadian rhythm. As a sundial expert, I have two clocks in my house: one set to the sun, and the other for "worldly" concerns ... it's very interesting that I eat at solar noon and at about sundown if I am "2-MAD-ing", of just the OMAD at high noon. Great stuff! After 10 days shy of five months on LC/HF/TCE (low-carb/high-fat/time-controlled eating), I have not only dropped 16 kilos, the weight continues to plummet without "formal" exercise (for the purpose of weightloss). I mean I walk everywhere like I always have, but I have not instituted a "gym" membership or anything. My body is in balance and heading for its "setpoint". I feel 20 again even though I am about 20 days this side of my 55th BD.
Thank you for the channel and sharing with us! (I am in Mexico, and I have two "disciples" as it were). So, you are touching the rest of the world with your messages! Salut !
I am 67yr African American woman. Always been conscious of good health since my 20s early 70s. I started gaining weight in the 11 yrs I been retired at 55 yrs. I loss 47lbs 3 yrs ago on my own with intermittent /one meal low cab eating. For the first time I weighed 120 since age 23. I eat one meal a day now. Food is not in control of me. I now weigh 130lbs but 120 I felt my best. First you have to want to live healthy and understand the benefits of the bio system. Fasting is easy for me since age 20 I have been a practicing Muslim so every year Ramadan is very easy due to my spiritual life as well. I combined keto, time restricted eating and fasting low carbs and no grains at this time. Water and juicing is my drink now at 67yrs young. Oh vitamins I take to help to keep a good immune without the jabb. I eat 1x at 3pm. Everyone eat to live. Peace too humanity. End Covid and fast. Muslima ☪️
Great story. Are you saying at the end that you decided to not be vaccinated against Covid?
The problem with Dr. Phinney's approach here is that people could watch this and say "Well there is no point trying because there is no solid evidence that anything works long term, so sod the lot of it!" I went from 11 medications to ZERO and lost 42 kg in 4 months on a time restricted carnivore diet and no longer have a long list of ailments from asthma to plantar fasciitis to heart arrythmia's. Strength and functionality is more important than some arbitrary measure of muscle mass. Dr Jason Fung has much better information on fasting. I am much happier being able to get out of bed and get things done without pain and procrastination, than I would be with a nice number to quote. Eat a "Species appropriate diet and keep lifting some heavy things", like our ancestors did when they caught a wildebeest, dragged it home and ate to a stand still, followed by little else until they caught another one. Sure they ate some berries and fruit, but they had to compete with thousands of other animals and birds to get them ,including bears who are not good at sharing.
Cynthia’s comments on cycling any fasting routine around the cycle is important to get out. I got interested in fasting when a few cousins were diagnosed with breast, ovarian and colon cancers within a few months of each other. All pre-menopausal. Tried to get the family to fast together (fail) but did get a few of us to do extended fasts for our own benefits. Had no problem doing. 14 day fast (not suggesting anyone try this). A year later tried to add a fasting day each week … some days fine, others, i couldnt get to noon. (No weight to lose so dropping a fast is fine w me) Finally figured out the response to fasting was cycle driven. That 2-wk fast was from day 1-14. Wish i had be able to find info on women’s responses to fasting. I found nothing on it (2019-2020) but plenty of folks pushing the idea that someone who couldnt fast was just lazy mentally/physically. Had any data been available when my cousins were diagnosed, Would have suggested a totally different tact.
Beat the drum about this at Diet Doctor for months and no one got back to me, no one on staff seemed to know anything about womens responses. Was so disappointed with DD i cut off subscription.
Not everyone looking at DD is overweight or obese. Glad to see this presentation. Sadly too late.
I adore this host. I wonder what he’s like in life, he seems extremely kind, content, very empathetic. A lot of programs like this have hosts which are too intense, neurotic even. This guy has such an amazing energy, it calms me down just to look at him - the way he’s nodding in agreement and smiling, he’d be a great therapist I think. I’ve just subscribed, will watch all his programs. He must’ve had the most loving family, to become such a lovely person.
I am watching this for Dr Phinney. He is not coming on RUclips nowadays.
Responding to the comment from the last interviewee (doctor from Alberta) that the effect of intermittent fasting rarely last beyond 6 months, my husband and I have been on IF (17/7 hours) for 3 years, my husband has lost 35 pounds and I have lost 25 pounds since the first year we started. We have been maintaining the same habit all these time. We successfully keep our weight lose since then and both our blood test readings are fantastic.
Really great interviews!
These "Diet Doctor" podcasts are very informative and helpful in developing a balanced approach to lifestyle changes. Greatly appreciated, thank you!
Once the stomach is EMPTY which takes apx 5 hours after eating, should the timer that relates to FASTING be started.
If you snack then a reset would be needed, but why snack?
Those that do OMAD, eat in a 1 hour window and then eat nothing for the next 23 hours are in fact only fasting for 18 hours. Still impressive.
For those that do 18/6. That is, they eat in a 6 hour window and eat nothing for the next 18 hours are in fact only truly fasting for 12 hours... still impressive.
My beef is this, how can anyone say they fast for 18 or 23 hours when for 5 hours or so you have FOOD in the stomach.
Thank you for uploading and sharing.
This was really refreshing, hearing counter arguments about IF. I am wondering how those positions measure with the longevity studies indicating that eating less often and possibly once a day has longevity benefits. I am looking forward to more studies done the right way to show what works and what does not!
The nature has always done each possible study in the evolution.. better looking at our ancestors..
Dr. Scher, another great interview, especially Dr. Phinney’s advice. After a decade of eating low carb, yet never reaching my weight goal, I did take the time and effort as you suggested to measure results and find the time restricted eating schedule perfect for me. “Data Driven Fasting” at “Optimising Nutrition” personalized the process, by simply using a blood glucose meter as a fuel gauge. Brilliant. Now I’m an ideal weight, at age 70, and usually eat twice a day. Data Driven Fasting was the key to finding the meal timing and more nutrient dense, higher protein and lower fat foods, that worked best for me.
Totally agree - it worked for me as well. I went to losing 1.3lbs/wk to 2+ afterusing a similar version of DDF. Plus fat loss was greater as well
Dr Scher, Thanks to you and thanks to your guests.
Great information. I like 18/6 or 20/4. It just depends on how I feel. Sometimes omad others 2 meals...I like carbs at 20grams which is Keto according to Dr Westman book 'End Your Carb Confusion' & some days carbs are 50grams. I plan my eating window on how I feel & my schedule. I lost 74lbs in less than a year eating this way.
As a retired clinical psychologist who worked successfully with clients with binge eating, this advice makes sense. Wish I lived near him.
I disagree that if you have an emotional relationship with food like binge eating you shouldn’t fast.
I think those are the people who need it the MOST !
The best thing about fasting that nobody ever talks about , besides losing weight, is that it cleans your palette and resets your tastebuds. After doing many 36/72 hr fasts I’ve learned that it’s the BEST way to reset my body and my tastebuds when I start to fall off the wagon and feel myself thinking about eating my favorite binge foods. And if I DO start to eat my binge foods, I can so quickly now identify WHY I’m leaning towards that and identify myself as thinking about things too much, do a short or longer fast and reset my body again so I don’t use food as a crutch anymore.
I recently visited a new doctor. She suggested that I eat two meals per day, instead of the omad I’ve been doing for over a year.
I’ve been eating very low carb for almost two years
My blood sugars finally are beginning to lower now.
Excellent content! Really, really wonderful. Thank you Doc!
Can concur from my personal experience that eating low carb naturally leads to time-restricted eating, because you are more satiated and don't want to eat as often.
So appreciated this presentation! Thanks to all who were involved.
1:02:00 The discussion seems to always confuse muscle with lean body mass. Obese dieters have lots of excess lean body mass that they can loose along with body fat and will not miss it at all. This is excess skin, connective tissue, unnecessary organ volume, and water. Dr. Volek commented on a video that his studies revealed that his dieters lost an average of 23% LBM while on the keto diet, even without any fasting. Dr. Fung (and others) contend that there is extraneous or damaged amino acids available in cells that fuel autophagy. This is what still needs to be quantified.
Yes. This is not clear. You see some people with no hanging skin and others can’t seem to do anything about it short of surgery. LBM seems to be uneven as well. I am guessing that weight lifting would help send signals to the body to not allow LBM to be used. But, who knows?
Thank you for pointing that out! I learned that from Dr fung
I do have a binge eating history and it really helped me to set eating windows to prevent snacking all evening. AND cutting out sugar, refined carbs and processed food. As european, fortunately, I did not follow the infamous SAD diet before and did not drink soft drinks...big advantage...
There are plenty of people who have been fasting for decades. Monks fast for life. And too many to count. The doctors assertion that people fail because they don't stay on the protocol is not valid. I have been fasting for a year. Don't plan on ever stopping. I fast 22 hrs with a low carb diet. I eat very well and am very satisfied. It just takes planning and being informed. My fasting guru is dr. Jason Fung, my diet guru is dr. William Li. I highly recommend them. Im down 96 pounds! 🎉
I am so getting used to "not eating" after 4 pm that having breakfast at 10 is nothing at all difficult to do.
I think it is close to impossible to have any kind of success with fasting if one continues to eat the SAD. Hard to get a fast in when you feel hungry every 2 hours.
I do IF and don't do low carb.
Probably takes a bit more getting used to than lower carb (as you do have to learn to ride the hunger wave).
I've tried keto lots of times but as a veggie I find it grim.
I'm not convinced re the "replacements" and think better to just eat normal carbs when I am in eating windows.
Big believer in the lower carb lifestyle for metabolic health though, would be really interested to hear more about health effects of fasting vs low carb when not doing both. Jason fung at the start used to be more about fasting than lower carb
@Tohar Baap if you are young you can do this and I used to be like you. At 50, it doesn't work. You have to eat nutritious food.
I agree. Being fat adapted makes a huge difference.
I'm doing keto and IF. The first 10 kg was easy, but mostly water. Now it's not working anymore, so I'm listening to the science and a whole food plant based diet seems to be the best option.
I have been in Mediterranean diet for 55 years and got severe ra for 20 years. Explanation? We need more research on ra.
I'm a binge eater/emotional eater and have learned I can't fast successfully more than 16 hrs, if I do I completely go off the rails. I've fasted as long as 5 days with no problem with cheating but once I start to refeed I can't seem to control myself with food for a good week or so. It's not worth it for me.
I am also 48F heading into menopause, anytime I'm in ketosis I start hot flashing like crazy and also have problems sleeping so I try to stay low carb but not in ketosis ...
I am all for the exchange of ideas. I didn’t agree with a lot of what Dr. Finney said. But I thought his perspective was important. Having said that, I do agree that the 5/2 method is difficult. At least for me. I wouldn’t put myself in the obese category. I know I don’t look obese. But I would personally like to lose 25 pounds. I just started fasting two weeks ago and I’ve lost about 6 pounds so far. The energy that it gives me is worth it. I also love the low carb lifestyle.
I agree that Sleep is incredibly important. However, I do not see where intermittent fasting hurts. If you are already sleeping through the night, then having a fasting day may interrupt your sleep pattern. I was carnivore for 11 months before I had an entire week of sleeping through the night. I had several multi-day fasts during that period which did not make my already bad sleep any worse. On the contrary, when I began sleeping better it was about a week after a prolonged fast. My typical night (for about 15 years) was bed at 9:00. Wake 2:00 a.m. Still laying in bed, but usually fall to sleep again about 4:30 a.m. till 6:30 a.m. wake up. This was virtually every night. Never slept the entire night. Now I sleep all night 28 of 30 days a month. Wow, does it ever make you feel better to sleep an entire night. Even with bathroom breaks I am right back to sleep. I am not saying fasting makes sleep better. I am sure it was a combination of health consideration that made it better for me. I am saying, if your sleep is already horrible, fasting cannot hurt. Maybe helps make you healthier faster, which will eventually make sleep better.
Dr Gabrielle Lyons would be a great guest
I am doing intermittent fasting since Dec 21, 2019. OMad.
68 years old. (After watching Dr. Finney, I am feeling incredibly healthy....with..easy breathing.) I am maintaining... Good weight!
Bmi....good. Mostly Red Meat...Ribeye's... Water Redmond's real Salt. Recently added butter,bacon, eggs (yolks). Per: Dr.Ken Berry.
I just broke 8 days fasting , basically 230 hours. On the last day I had my blood test done and waiting for results. Curious how my body reacted to such long period with no food. I drunk black coffee in the morning, electrolytes in pills, mineral water, water, herbal tea , mostly camomile. 55 y.o . BMI 26
I enjoy your channel. Dr. Mindy plez is also on RUclips and is great for support too. Especially for women.
Thank you so much for sharing your knowledge with us! 😍🙏🏻
Dr Phinney said intermittent fasting restricts calories but I’ve never heard that. Intermittent fasting and time restricted eating are the same thing as I know them. I think they both emphasize avoiding processed foods like refined carbohydrates and seed oils and sugar. In the end they both emphasize reducing insulin levels.
That first guest doctor was unbelievable! Loved his easy approach to I.F. & fasting. I do wonder if he would be ok in the fasting window, to have heavy whipping cream in coffee (i.e. 1 Tbsp). I know. It is a bit over 35 calories, but I’m more or less going on his lifestyle approach to this, for the long term and I love having the HWC in the coffees. I would just be so interested in what he has to say about that, as Dr. Flung said it would be o.k., as he was focused on the Lifestyle thing as well. TY! :)
You may find this helpful.
www.dietdoctor.com/low-carb/calories
@@dietdoctor TY!
What about safe keto for thin people who are not interested in weight loss but are interested in safeguarding their bodies against illnesses and cancers?
You are exactly right. I am assuming rhetorical question.
I feel there is no difference in ‘safeness’.
Keto/carnivore aren’t weight loss diets, they are ‘normalisation’ lifestyles.
The same with IF, it is a normalisation protocol.
Keep the total protein, good fats and calories high enough and ‘skinny’ and overweight will meet in the middle and become healthy
IMHO. 👍🏼🙂
Maybe low carb avoiding sugar, but carbs from vegetables and fruits.
I love this doctor. He is so kind and authentic. 🙏🏼
Love to hear from the experts!
Thanks Bob the welder
I have binge eating problems... and IF works for me because it gives me structure. Doing calorie restrictive feeding and eating 3/4 x a day puts me more at risk.. so yea i am a testament that it works
Outstanding speakers.
Very informative episode! Lot of learnings from each of them ! Thanks a ton! 🙏
Best advice for women ever.
Why not alter the term/acronym LCHF from high fat to healthy fat? I prefer using olive oil and avocado oil to lard for cooking with oil, and the weight stays off using olive and avocado oils for me.
My question is this; I am in menopause but it still feels like I cycle. I don’t know if that’s normal but when I’m doing TRE should I try to add in some higher carb vegetables around the fast or should I not fast at all but still stay low carb? I wish there were more experts in menopause and fasting. Great episode!
Thank you For the information, I feel I have learned a tremendous amount of knowledge on IF.
Dr. Scher, please interview Kiran Krishnan of Microbiome Labs. I'd love to hear how you explore the science of microbiome and metabolism with him. Thanks in advance.
What is meant by clean eating?
Whole food, no processeed stuff with additives, flavorings and preservatives.
At 73:36, Dr. Phinney says, "Before you are keto adapted, the brain has to be fed by glucose." He then goes on to describe lean muscle losses due to prolonged fasts. Have any studies been done tracking nitrogen losses of people who ARE keto adapted and doing prolonged fasts?
That was my question too
I would think this would be a difficult study to do since 88% (if that statistic is accurate) of Americans have Metabolic disease. That leaves only 12% of people that might (or possibly might not) be fat adapted. So getting a quantifiable population to study would be extremely difficult if not impossible. It is a good question though and I have wondered this myself. 🤔
I love this Podcast so Much 💖💖💖
Diet Doctor, I am a 22 year raw foodist. Do you or would you explore the raw food diet? Thanks!
After watching the Steve Phinney part I was worried about losing muscle mass. So I bought a urine test kit to measure my protein level in my urine. After 23 hours of fasting there was no protein in my urine and my ketones were at 150mg/dl. For your reference I eat 2 meals a day in a 2 hour feeding window
I just saw the movie Fat Fiction and was very encouraged about the future of diet in general from the view of medical practitioners and government regulations.
It is interesting to see different medical professionals talking about IF. What are doctors seeing in their patients who practice IF in regards to cholesterol? Do they recommend regular cholesterol tests or the one with the platelet size?
10 years Paleo with basically one meal a day - high BP and chest pain eventually, plaque in blood vessels. Needed 15 months of WFPBSOS to stop BP pills and get BP to below 115/75. Type of food for me seemed more important to any intermittent fasting. I also did about 3-4 7-day water fasts during the 10 years of Paleo. If you are young and healthy you can get away with eating stones I guess. I takes time to damage the human body with seemingly not-poisonous food.
Excellent podcast, very informative!
I started with IF then keto now omad 2 d/w. It's so easy.
Tried fasting, that was hard. I was so weak on my 3rd day. I barely could climb steps to my bedroom. Haven't tried since
So you were not ketone adapted yet.. this is the sign
Some of us have such a glucose homeostasis, that makes it difficult. I am in this situation... The hormonal metabolical shift (genes expression) does not happen fully. Or the liver is not good at Neoglucogenesis.
If your blood ketones are at 3 (without added ketones) would you not be keto adapted? Or do you need to wait 6 weeks at that.
great doctors. great discussion. thank you.
Should not bariatric surgery be prevented as much as possible? Trying EVERYTHING before doing it? Isn't there a risk, to be tempted to prescribe surgery prematurely, if your clinic offers it?
Great interview! And explanation why not to exceed 36 hours of not eating.
What about women using something like an IUD who do not have regular mestral cycles? How does that come into play re: Cynthia Thurlow?
Where is the first part as he mentioned at first?
How is fasting during chemotherapy beneficial? If so what is the optimum?
Keto is best
Stop scaring people about the risks of intermittent fasting. People are skeptical enough as it is. The risks pale in comparison to the benefits. Whether you slip up or not, you still get the benefits of autophagy.
I hardly ever find information on fasting or intermittent fasting in emaciated people with cancer or other serious conditions. I need to put on weight, I don't want to and cannot afford losing it so I do IF for autophagy and health benefits eating 99% normocaloric carnivore diet when I don't fast. There are two great cases (Guy Tenenbaum and Fred Evrard) where grade 3 and 4 cancers were completely eradicated with ketogenic diet + fasting and no intervention in a form of chemotherapy, radiotherapy or surgery. I believe fasting is a very powerful tool because ketones produced during fasting and ketones obtained from dietary fatty acids have different effect on cancer. If SCOT enzyme is not inhibited ketones from food may actually feed certain forms of cancers.
I liked this!
Time restricted eating 16-18 hours coupled with a very low carb diet has helped me greatly in putting type 2 diabetes in remission. Extended fasting (multi day) did more harm then good. I would not recommend fasting more than 24 to 36 hours max.
What harm did it do?
@@bientay1232 It caused muscle wasting. After 48 hours of fasting your body starts to cannibalis itself by using your muscles for fuel. I was doing a lot of 72 hour fasts.
Great podcast, thank you. Is it ok to fast everyday or should you mix it up? I have been IF in varying degrees for 18 months. I have pushed my limits lately but can’t break my plateau.
I am plateaued at having lost 184# with just 5 more inches which must come off waist to hit the 1/2 of waist::height holy grail ratio. I'm going to incorporate the newer fancy ''eTRF'' circadian method on feeding days to see if that works. If not ,I'll try 42 hour fasts instead of 36 hr. If not, I'll risk 4 fasting days per week instead of 3. Do these solutions sound right??
Megan Ramos from Dr.Fung's office recommends 36 hour alternating with 24 hour to mix up the time you eat.
@@chuckbecker8735 Be very careful when fasting for more than 36 hours. I did 8 continuous weeks of fasting for 72 hours per week. It damaged my metabolism and messed me up in a big way making it more difficult in the long term to put type 2 diabetes in remission. Proceed with great caution. Better for health and healing to stick to time restricted eating, 16-18. Carbs can be restricted to no more then 10 total per day to increase fat burning. Also building muscle with resistance training can increase your body’s ability to burn fat.
@@chuckbecker8735 If you are taking too much fat for energy needs your body may not be dipping into your fat reserves which you are trying to lose.
Go zero fat for a while , while monitoring your weight loss to see if this approach will work.
Try it for a couple of weeks.
Great Interview!
I found my current clinic on your website’s locator map. I’ve visited two doctors there, but they haven’t heard of Diet Doctor, and don’t follow what you teach? Why is this?
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👏👏👏👏great podcast
Your questions are right on spot!!!
Humans are not gazing animals. We are designed to eat intermittently. And low carbohydrate, optimum protein and fats is the key to a healthy diet.
Good stuff. I hear the concerns with fasting, but these concerns need to take into account that the intent with fasting is to work as a hormonic stressor (the same as exercise, heat therapies, mild toxins, etc.). Any stressor taken to extreme is detrimental. Period. Full stop. However, that then refuses the usefulness of the stressor because of the fear of the extreme. Knowing the boundaries is important and that needs to be studied, but a fasting boundary less than 18 hours devolves to a relatively benign stressor that provides a limited metabolic restorative benefit. The stressor of Intermittent fasting (not daily time restricted feeding) accentuates underlying problems such as inadequate protein intake. Fix the root cause - poor protein - instead of killing off the stressor.
damn it... fasting is NOT a stressors, we've EVOLVED for 2 MILLIONS YEARS with fasting.. you think caveman was fully satiated EVERY DAY ?
@@moestietabarnak You think cavermen lived a long life and were healthy? I don't understand why we have to look back so far. Just look at the 50's, people were not OMAD, they were not snacking all day or eating processed food either. Most were eating nutritious food twice or 3 times a day depending on their hunger not depending on IF rules.
I started omad 2 months ago and lost 5lbs and now I plateau already.. I don't make any special meals but do eat very little carbs( veg & fruits included). My a1c is still in the 6's and my blood sugar went up 33points! my liver fn and tsh improved and now normal. I did think about fasting longer but after watching this video, I am not so sure. Maybe ( esp for a1c & bloodsugar), I will start acv again or eat more beans.
Beans and fruit will keep your sugar up . Unless you just do it occasionally.
Whilst I fast, and agree with a lot of this; I don’t know why they all act as if you need insane amounts of protein to be healthy. I’m a vegan, and get in a very average amount of protein, and I’m lean ripped and lift pretty heavy. Many civilisations throughout the world historically have eaten very little meat, and all generally had much healthier diets. I can’t even eat that much protein if I tried to force feed myself it.
I would love to hear about or see any study that shows a keto, low carb diet that promotes a long and healthy life expectancy. Have not found one as of yet. Most civilizations that live long and healthy are mostly plant based with a small amount of animal protein...esp fish
At the end of Dr. Phinney's piece he talks of science being a moving target, and half of what you know being discarded in ten years time. Obviously he didn't go into nuanced detail here, but on the face of it he is wrong. Medicine is not science, it is engineering, and as such it relies on scientific principles applied to complicated biological systems. When we discover a new thing in science, we do not discard what we knew before, but add to it (assuming what we knew was for good scientific reasons). The reason that much of medicine gets superseded every few years is because the engineering system knowledge gets updated, not that the science was wrong. Just because you are trying to use the scientific method does not qualify your conclusions about a complicated system as science.
One of THE legends
So what about alternate day fasting?