I was a 58 yr old, 233 lbs 6 feet tall, male. I started 8-16 IF 6/20/2018. By 11/18 I had lost 50 lbs. Same waist (34 inches) I had as a senior in High School. I still weigh 183-86 and continue to do IF today. Best thing I ever did for my health and I FIGURED IT OUT MYSELF USING RUclips- Dr Jason Fung and several others.
It is nice when someone gives you a functional tool or method to work with, but it is even better when someone gives you real knowledge and understanding. And all of that without fanatism and going to extremes. Extremes are detrimental. Thank you, doc.
I was on the 16/8 the majority of the way for 5 months. I also Incorporated some 20/4 intermittent fasting cycling as well. Doing this method, I lost 73 pounds in exactly 5 months! Intermittent fasting is definitely not a gimmick or a fluke! This absolutely works people!!
I love the fact that this doc is not giving a prescription , but is giving the wisdom to find each one's individual prescription himself. He has touched all the right aspects and given very useful tips especially on the emotional aspects of eating.
Thank you, thank you for mentioning it is okay to eat late!!! I can do 23 hours as long as my meal is late. So many people tell me it is wrong or bad, but it works for me. Since I moved the time up earlier in the day, I have just stagnated. I am putting my blinders on and just doing what works for me.
Same here, if I am busy all day it may be 8 or 9p before I eat my OMAD!! So long as I keep losing weight, feeling energetic, and improving health I'm not stopping. Why let a clock determine when we eat? Our bodies let us know it's time to eat!
I'm usually 2mad, but lately I've been having a need for more protein and my only way to do it is to have three meals a day because I can't eat enough in one sitting. Given my work schedule this often has me eating after 9 at night and then going to bed shortly after. I really liked what is said here about going with the flow of your life even if it means you're eating late. It works for me
I got too busy to listen to this great Dr. Daily, I back slide into old way of eating. He really helped me for over a year lost over 50lbs off blood pressure meds. Now I'm back on it . Pulled myself off the floor and start over. I'm not going to beat myself up over this lapse, just going to learn from it. THANK YOU CARB ADDICTION DOCTOR your the Best.
My mind is completely blown away by this! I’ve been following so many Keto instructors/counselor types. They all promote longer and longer fasting. Some as long as a week. Others are talking 48 hours is best. Water fast are very popular now. I kept being skeptical. I kept saying isn’t that literally starvation? I mean people are saying they are so hungry and yet ignoring it to keep fasting? I do exactly as Dr Cywes says, I eat when I know my body is hungry. That’s generally the 16:8 suggested. I’ve went longer on occasions. I now build a bridge because of Dr. Cywes. I’ve learned more from this Doctor about Keto than I have from anyone else. Every person doing Keto should watch this video! The new Keto starvation trend needs to be stopped.
^^ True statement long as you have fat on your body to burn or use your body is not starving .. That's why it's not a good idea for skinny people with no body fat to fast , for there body will use their muscle ..
When your at your goal weight or good body fat percentage , there is no need to fast . Your body has nothing to use , but long as you have extra fat your not going to starve rather your on Keto or any other diet ..
@@shapienails3067 If you are at a healthy body fat percentage (rather than actually starving), there is still a benefit to fasting, because it's not all about fat loss. Your body responds with apoptosis and autophagy. Naturally, for those of a healthy body fat percentage, a fast will be fairly short. Some have put the sweet spot at around five days or a week, once a quarter. More than that for a metabolically healthy person may be excess.
Yes I know that . I was trying to shorten up .. what starvation mode was for the lady . I've been roaming these LC/ Keto - If channels for 6 years on my Keto WOE . Didn't want to confuse a newbie .
I'm retired...and a night owl...I fast, generally, for at least 18 hrs a day and 'ride', as the good doctor puts it, a large mug of coffee through much of the day. No stress at all doing this. I eat no more than two meals a day (though not, so far, particularly ketogenic in nature), sometimes only one, but eat quite late and my blood markers indicate I have very low inflammation/high insulin sensitivity. So thanks Dr. Cywes for taking away that last bit of residual doubt/guilt about eating late. Next on the agenda....lowering carbs.
It's good to make a distinction between: • Time-restricted eating - deliberately not eating for at least half a calendar day • Intermittent fasting - intermittently not eating, with no consistent schedule • Prolonged fasting - more than one day of not eating • Fasting mimicking - eating few calories for a day or longer (not advised) Note: Prolonged fasting is protein-sparing. Your body will spare muscle mass you're using, and will recycle damaged proteins. A periodic prolonged fast is healthy. There are clear signs your body provides when it is not, and you can recognize these if you're fat adapted. When I was diagnosed diabetic, I lost ~100 pounds over about 12 months with quarterly prolonged fasts separated by time-restricted ketogenic eating. I never rebounded, probably because I stopped doing prolonged fasts when I got closer to my ideal weight. I am now trimming and sculpting the last 20 pounds or so with mostly time-restricted eating, occasionally skipping a day of eating.
I recently did a prolonged fast of about 44 hours. I did it mostly for the benefits of mental clarity and reducing inflammation. Otherwise I attempt to do IF everyday (it generally ends up being restricted-time eating). I also heard it's good for skin tightening.
Well, once I have started intermittent fasting, I have lost the need for coffee. I just do not want it anymore. All I want is water for hydration (which I hated before).
I cannot begin to thank you enough for helping me to understand my eating habits and even more how to deal with them. These last few days of going through your videos and lectures have helped tremendously and changed my thinking. I have been carnivore for over a year but it was difficult at times dealing with outside influences and internal addictions that I never understood.
This is wonderful, you and Jason Fung stepping outside your specialty to help patients. Also, this makes me rethink the benefit of dry fasting and multiple day fasting, that has been talked about.
I've had a rough go of it, during this stay at home period - because my other family members (grown kids & husband) have had carby snacks & pastries overflowing in my pantry/ fridge...way too tempting being a carb addict & new in recovery. 😉 But rewatching your videos has really helped me to reassess & recommit mentally & emotionally to this & realize that with addiction, there is no moderation. So, getting geared up for "ketovore"(animal foods & veg/ seasoning periodically) & back on track with IF. Thank you so much for ALL of your guidance, insight & inspiration! You're a wonderful bevy of support - thank you! Stay safe!
@@garyfarm I don't feel comfortable forcing my eating style on them, by throwing out the food they buy. However, my last remaining adult son is moving out & my husband has now converted to ketovore with me! Yayyy! I can't wait to completely clear out my pantry & fridge & I will definitely get rid of anything that's left, that doesn't fall into my dietary guidelines!😉
17:20 as the summary - What he said right here, this is so true, I nearly started to cry. Dang. What a brilliant contributor to self-care knowledge in the public space.
I’ve been wondering about overdoing the fast for a good while and no one addressed it, so it was so helpful to hear you speak about it, Doc! I’m a senior with pre diabetes and slowly gotten into an 18 hour fast, low carb diet and am delighted my low sugar blues are all gone!
7:50 Yep this is how it works for me too. I discarded the lifelong programming of ‘dinner time’ and now eat usually OMAD around 8 to 10 pm. Also very low carb and twice a month do a two to three day ‘water fast’ (black tea). My bridge is unsweetened black tea.
I find OMAD is perfect for me. I can easily fast 24-30 hrs...longer than that, I feel frustrated, irritated and hangry. Now it's winter and I am really looking forward my daily heart warming bone broth :-))
I heard the best definition of starvation by Ben Bikman. It is when body is depleted of stored energy (fat) enough (around 5-4% of body fat), it taps into muscle for aminoacids for glukoneogenesis. In that point, body is breaking protein very fast. Otherwise is body fairly good at preserving muscle thanks to elevated HGH and BHB
Only if not completely fat adapted. Animals in the wild do not enter starvation and protein breakdown until ALL fat stores have been depleted. Why would humans be any different? At that time the animal goes into panic mode, cortisol rises, fat burning turns off, and yes, protein is broken down for energy. However we can make glucose from fat. It makes no sense for the human body to prematurely begin to break itself down while fat stores remain.
Agree with these comments. Dr Cywes explanation was also very brief and vague in addition to being starkly contrary to what Dr Fung and others are saying. Hoping for some type of update or explanation from Dr Cywes. This is one of the rare times his explanation for something seems seriously lacking.
Thank you so much for your channel. In all the years I have been trying to deal with my weight, it never occurred to me to treat the consumption of carbohydrates as an addiction. When you express it that way, it makes so much sense! It's only been a week or so, but I have already been getting by on essentially a single, ketogenic meal per day. I am amazed at how "not-as-difficult-as-I-had-imagined-it-would-be" it is. I was diagnosed as diabetic about two or three years ago, but was advised to control it through diet and exercise. --Yet despite years of strength training and martial arts, I was never able to affect my percentages of body fat. And now, with your lectures, I am beginning to understand why. I wish I had known of all this thirty years ago!
@@JoaquinBordeux Well, I still have trouble avoiding all carbs all the time (cos I'm weak), but only eating once a day keeps my blood sugar at low, stable levels, and I have all the energy I need. Weight's not coming off that quickly though-- obviously, since I haven't gone completely keto. But even these half-assed measures have improved my health enormously. I'll have to just keep plugging away till I can change over completely.
@@MichaelButchin I have a book the carbohydrate addicts diet by Dr. Heller, it came out in 1991. I can't believe I never read it!!!! I'm glad to have someone to listen to who helps.
dr, I thank you so much. I have a deeper understanding of this way of eating. I was diagnosed with non alcoholic cirrhosis from way too many carbs and diabetes. doctors can only offer me a liver transplant. I am choosing to eat this way to remove fat from the liver and hopefully the liver can regenerate itself. thanks
@exactly150 You should be able to get rid of your fatty liver within weeks by cutting your carbs to the bone. I got rid of mine by doing that, and yes, I was taking too much alcohol, which I also cut back on.
A very useful way to think about intermittent fasting. I find it challenging because for 70 years I have been wedded to conventional mealtimes. But I feel it would be good to learn to be more flexible.
I find it takes me 3-4 days of fasting to get into measurable ketosis. I am used to doing one meal a day with no issues whatsoever, and my preferred eating time is 2-3 pm, using the not hungry in the morning, and satiated at the end of the day.routine. But everything works much better if I get myself into ketosis, it unlocks a stall I get on keto. I am extremely flexible on eating and am rarely hungry. I decided to try an extended fast to do a New Years clean out, I had put on fat over the holidays. I experienced no hunger or difficulty doing seven days, because I was listening to my body. Dr Robert Siegfried encourages this once a year for cancer prevention. But I’ll go back to my normal IF now completed. I am already fat adapted, and it was not starvation. Felt awesome. I hope this fell into the exception that DrCywes said to apply longer periods of not eating occasionally. It was a nice kick start for me.. I don’t want to live my life in total restriction., so this was a rare tune up.
Thank you Dr. Cywes. Your videos are so very helpful and encouraging. I do like your understanding of the role of emotions in IF & the Keto way of living. For me, my dis regulated emotions caused me to become overweight and poorly. I am now slim, fit and strong. Loving my life.
Thank you for helping me understand my emotional problem and carb addiction. Your program is such a well rounded approach to obesity and the health issues that accompany it. Again, thank you.
I found this video a little late, but I'm glad I found it. After a two-week weening period, I started omniicarnivore on April 1st, 2023. Apart from an occasional Omad, I have naturally settled into eating two meals a day. My average intermittent fast is 14 to 15 hours, but can vary widely. Often I will actually eat one large meal early afternoon, then have a small meal, or snack, usually of eggs , cheese, or bacon bits before I go to bed. I'm not forcing any of this. It is so liberating not to be hungry or eating all day long.
Your break down of science and your ideology is by far one of the best i have ever listen to in all my years of health n wellness content . thank you dr!
It is so important for me to fast because of my faith. I don’t mean intermittent, although those fasts are honored too by God, but it has been my dream for a few years now to do a 40 day fast. I can’t wait until I can fast for a week. Since acknowledging my carb addiction, and coming off them, I finally see the light in my dark world that I can do something amazing for God now. I’m so grateful I realized my carb addiction.
What makes you different is the level of understanding you enable your viewers to grasp. I look forward to more info so I can be the best I can be. Thank you so much!
Love the discussion but.... how do you know when your IF is starting to deplete protein? I’ve been living the keto life for about 1.5 yrs. I typically do 16/8 with 24-36 thrown in periodically. How do I know if I’m starting to deplete protein??
Was my exact question! Would like the doc to tell us how do we know if we should ease up some on LCHF intermittent fasting routine. I felt that this part of the talk was left very ambiguous and left me confused.🤔🤔🤔
The big light bulb went off the instant I heard the term 'intermittent fasting' two years ago. I suppose we've all been puzzling this Keto stuff out as the science has developed. I started my quest just before Dr. Atkins slipped on the ice. I read the book and was stunned at the clarity of how metabolism works and the chemistry of appetite control. That was truly a revolution, but not quite there in terms of sustainability. Not until we got to 'intermittent fasting' coupled with 'Keto' does everything drop into place. Of course you take advantage of killing your appetite and don't eat--that simple. And now it's OK to not eat. It's OK to dine on the bag of fries you ate two years ago. Coffee sipping is fine if it helps to not break the natural Keto fast you're in when you wake up. But you have taken this clarity one step further here. The emotional connection to snaking and the ability to naturally recognize the difference between starvation and fasting is opening up whole new vistas--for me anyway. Your take on all this is the most clearheaded, natural approach to timing of eating I've ever heard. I have been following this type of approach for two years never knowing if I was doing it correctly. This video has been quite a Christmas present--clarity. My doubts are gone. Thank you.
He’s opened up a whole new understanding of Keto for me also. I’ve been told I’m doing Keto wrong by not following what seems like a million guidelines. Seems every person has a different take on the Keto diet and most are all different and most think theirs is more right than the others. Mind boggling Dr. Cywes has made it crystal clear to me that I’m doing Keto just fine.
I love the way you put things...."Eat your own pork" "Sharpei Dog" "Clean out my snot" brilliant! So down to earth, real and quite funny. Thank you for your terrific explanations, and I am finding I'm less and less hungry, and I have enough energy to be busy and focussed upon gardening and creating art. Food is becoming less and less interesting to me. Wish you were in Australia!
Wonderful content. That's right where I am now. Stopped eating keto substitutes and started I.F. 2 weeks ago and have finally started losing weight after 2 years of up and down 2 kilos. Ive lost nearly 2 kilos in 2 weeks. I especially thank you for your "emotional" side of things. It has really made me think about things. Thanks so much.
Elainea Singleton i also want to know how to reverse the “sharpie dog” syndrome...i followed a RUclips “guru” 3 years ago (wish I knew then what I know now)and she always said to basically fight through the starvation signals (she actually still teaches/charges people for this type of harmful advise) and so now here i am with “bone, flab and skin” needing to build muscle since I lost it!! I’m a 52 yr old menopausal women which seems like muscle building is nowhere in sight😩
@@namasteatthebeach 52 is by no means too late to build muscle. I never worked out or went to the gym until 5 years ago (age 69). Now people comment on my arms in line at the grocery store. I like my body now as a result. Stick with Dr. Cywes' dietary guidelines, but feed your muscles with plenty of protein. I love this doc. I just now realized that I may be trying to IF longer than I need at this point. Keep feeding your muscle. Good luck
@@namasteatthebeach It’s a Shar Pei dog (wrinkle dog) he mentioned. I am 60 years old. 2 years ago I was 260 lbs. at 5’7” I joined a gym with a trainer and followed keto diet with intermittent fasting. Today I am 175 lb and I can see my muscles popping. It’s NEVER too late! Do not use age as an excuse ever!
I followed another fasting site which teaches to eat anything after you fast, I am sensitive to carbs so I am not losing any weight. I am so glad to have found you as the light bulb just went on, I wasted 2 years. I am starting zero to low carb and see if I can lose weight and get rid of all the cravings.
Thank you so much for what you do...you explain LC, ketosis & intermittent fasting - resulting in weight loss, better than anyone else! I am so thrilled I found you!!
Great info! I love that you talk about needing an emotional connection with food still. People like the snake diet guy make you feel weak for needing or wanting something like your coffee with heavy cream 😂. It's nice to hear a different perspective.
The Snake Diet guy ate nothing but McDonalds for a month to "prove" that his system "works." Sure, he didn't gain weight, but what untold damage did he do to his arteries? Tom Naughton proved years ago in "Fat Head" that provided you junked the buns, fries and soda, you could eat McDonalds every day and lose weight but his triglycerides and LDL went through the roof. Snake diet = snake oil.
In other words, listen to your body when it says you're hungry. The longest I can go without feeling hungry is 2.5 days. I don't try to go longer because I don't believe in pushing it harder than is necessary. So far I am able to keep the standard ketogenic lifestyle going and it's working for me. Just having issues with headaches. Not sure why.
Love the video and just have a single question. How do you know when you hit the threshold where your body stops using fat and starts using muscle? How does a person gauge that line??
Yes, I have the very same question. I thought the whole point and purpose of extended fasting is to induce the body to selectively cannibalize itself to secure the essential amino acids it needs to build and maintain certain priority tissues like muscle. According to what Dr Fung has stated, autophagy first goes after and culls cells that are otherwise defective (e.g., cancer cells) or obsolete (e.g., deflated fat cells). In the case of obsolete deflated fat cells that are no longer needed, the body culls the protein structures of those cells as well as the supporting collagen, blood vessels, and lymph system cells that supplied those fat cells. In this way, losing weight through autophagy supposedly prevents and/or partially mitigates the formation of excess saggy skin. During an extended fast, the body supposedly builds lean muscle mass through a simultaneous release of adrenaline and human growth hormone which are both measurable in blood serum. Feeling confused by the disconnect and contradiction between what Dr Cywes is saying here and what Dr Fung says on his channel. I have seen several videos where people have measured their lean muscle before and after an extended fast (e.g., 7 to 14 days) and confirmed that their post-fast lean muscle mass actually increased as stated by Dr Fung.
@@petertownsend252 It's all theory right? The numbers are what tell the tail. Years ago due to deep depression, I was on an unintentional fast for a month and lost fat and tons of muscle, but that doesn't discount the people who have experienced a muscle increase. My loss could have been because I was depressed and not moving my body at all. Maybe the people who gained muscle were exercising?
When it burns muscle and not fat anymore you are clinically in starvation. You'll know it I believe. I imagine it would feel different than when you're burning fat.
From what I understand, you'll become more lethargic, feel colder and have less energy. It's not just a question of consuming our own proteins... our bodies slow down to preserve our resources. When you're fat burning, your energy levels remain buoyant, your temperature stays normal, and you feel comfortable.
I plan on one meal, but sometimes I'm hungry around 2pm, I'll eat some food. Most days are one meal but sometimes two, I just go by feel. I make sure I get my protein in & some good fats (avocado, evoo, grass fed butter). My goal is to eat clean and be healthy.
It was my understanding that ketosis is how you break down fat to use as energy, but autophagy was a way to breakdown damaged or unnecessary proteins so that the body can either replace with new amino acids or recycle the amino acids elsewhere. For a weight loss example - fat storage requires vascularization...like providing services to a new housing development. But when that fat is liberated and burned off, the supporting structures which are made of proteins have to be “autophaged” away. This is why people who lose weight using intermittent fasting often do not have excess skin (like bariatric or other rapid weight loss patients often do) because the proteins are consumed/recycled along with the fat burning. I would hope that the body is intelligent enough to discern the difference between important proteins such as organs and muscles and protein such as excess skin and redundant blood vessels.
Sounds attractive but there is sadly little scientific evidence to support that belief. There is a huge difference between autophagy and metabolism. Unfortunately the word autophagy has been hijacked to explain something it is not. Autophagy means EATING SELF
You make the most sense of anybody Ive watched, and that's a lot !!. Nobody else addressed the emotional side of eating. I think you are wonderful. I will be working my way through all your videos. About 5 weeks ago I started I.F. 16/8, but actually put on 1 kilo and have still not lost any weight. I dont eat in between my 2 meals and not overconsuming fat, so I dont know why Im not losing, but I will keep going. Im doing 4-5 days out of 7 . I noticed that you didnt mention 16/8 only 18/6 and longer. Ive also been told that fat burning doesnt start until 18 hours !!!. I would love to know your opinion on this as Im going well with 16/8 at this stage, but would love to see results. TIA. Merry Christmas.
Dr Cywes puts all other podcasters to shame because he has so much interesting and beneficial information in each podcast! What I have not learned so far, is whether DIY bone broth should contain vegetables and whether the carnivore diet can help breathlessness in a person who exercises regularly. Please keep your podcasts coming! Thanks.
In Vietnam, we drink green tea all day long. We never feel hungry until time to eat. We only eat twice daily, no snack in between. I was a skinny guy until I came to the US and I became overweight. Love your video. Does I.F. helps correct fatty liver? I'm thinking of doing 72 hours to speed up fatty liver correction, but you say it's not recommended.
I've doing IF for over 3 years now. I've done OMAD for long periods of time, carnivore OMAD, 2MAD, 3,4,5 and 8 days fast. I achieved my goals that was to reverse diabetes and lose weight. I now do a high protein diet with a little green vegetables. I split these in two meals because the body can handle only a certain amount of proteins, the excess is converted into glucose. So for instance today I'll eat 2 eggs with some ground beef and spinach and 4 hours later if I feel like I want to eat I'll have a couple of chicken thighs and a can of mackerel or a can of wild salmon. I tried carnivore for about a year, I love the idea but I never got the balance right... Bowel movement was very infrequent and adding more fat made it softer but not frequent. On occasions I felt I found the sweet spot but it lasted a couple of days and back to once a week or longer. It also raised my glucose. In the end I was eating too much butter to find the bowel movement consistency.... I loved the food simplicity though. To lose weight, the best combination for me is 2MAD followed by 2 nights of IF, very easy to do. So, for example I do 2 high protein meals on a Monday, no food at all on Tuesday and I eat on Wednesday whenever I feel hungry. Another observation, if the first meal is big enough, it's easier to fast till the next day than to eat something small for the second meal. So, in conclusion, for me 2MAD high protein or 2 nights fasting works well and it's easier.
You should call breakfast breakfast though! Just not associate it with the morning ! Breakfast is the first meal you Break your fast (break-fast) !! So call breakfast your first meal of the day! Whether than be noon 5pm or 8am!
Wouldn't you have to be lean to begin with for fasting to result in starvation? As long as the body has fat stores to draw on, it's going to use those during a fast or while in ketosis, correct?
Depends on your fat stores, how obese you are. Take a year fast, Entirely possible if you have adequate fat stores. If you're 300kg, your body will continue to eat the fat stores till theres nothing left. If you're 70kgs you're going to run out of fat if you fast that long and will die. So its relative.
Our ancestors went hunting (running) during the day on an empty stomach. (Sympathetic nervous system = flight or fight) The animal was cooked on a fire at night and digested when we were asleep (parasympathetic nervous system = relaxation and digestion)
Personally I hate when IF gets labeled as skip breakfast and eat way later in the day.I have done IF for 5 years on any window from 16/8 to OMAD and given the time I get up and as early as I go to the gym I eat what is considered breakfast. Pretty much just 2 meals in a 3 to 4 hour window now. I rarely eat past 11:00 AM. You don't have to make it skipping dinner and I find I do way better this way. Also I don't like to eat close to bed time. The one thing with IF is you have to experiment on yourself. I still do a 48's sometimes just for the benefits and I don't need to lose weight. Up at 4:45 AM at the gym by 5:15 AM Back home by 7:00 AM and eat around 8:00 AM...so I work out very fasted every morning.
100% agree with you ! also hate when most RUclipsrs decribe intermittent fasting as a method of fasting 16hrs and eating for 8. 🤦🤦🤦 There no time or date range set in stone! You do what suits you best
Doc, exactly like I am thinking. I never prolong my fast longer then 29 hours. As soon as I feel that my body suffer I prepare 1st meal with 10% or no carbs. I feel great and my body is strong 😊 my TRG are 0.8 and my HDL is 1.98.
As always, this was another great talk. While I have found intermittent fasting to be a great tool to break weight loss stalls, while on low carb, like any other modality it can be taken too far. I am seeing relatively lean people do 1 week to 2 week long fasts regularly. This can't be good in the long run.
Auto-phagy. I KNEW IT! People messing about with the middle syllable akin to words like phoTOGraphy. But I knew autophagy wasn't au-TOPH-agy. But I have an anatomy degree, so that's how I spotted it. I do love the world wide web, but it does give a billion clowns, and their masters, too loud a voice, whose honks din out the sounds of sense. Thank goodness I found this channel. It is cathartic to hear sense for a change.
I agree with everything, doc, especially being a carb addict myself. I have my trusty coffee by my side. The only thing I disagree with is the concern about the warning of not fasting too long--unless one is not fully fat adapted--and maybe that's who you had in mind. Wild animals use ALL their fat stores before going into emergency mode--why would it be any different for humans. And this has been confirmed in n=1 experiments.
I'm 63 years old, and I am down to 110 lbs. But I still have fat on thighs, and my butt. I had never had this problem before . I always lost weight very evenly. I work retail, and I walk. 8 hours a day. Then come home and walk the dog. I get plenty of exercise. So I guess my question is why? I'm fasting 14 hours and doing OMAD.
Great video thank you. We work with our patients mostly with GLP1's and a common theme is they say they're just not hungry. I tell them, well then don't eat. That's something they're not used to hearing and that relieves them a great deal to step away from the obsessive compulsive diets. Question, you mention not to get into starvation mode, but really how can we objectively figure out when that occurs? Thank you, you have been invaluable to me to continue my education to help patients especially regarding to dealing with the addictive side of this battle. - Sean
University of Michigan! My beloved home state, and my favorite college team, even though I now live in Missouri 😊 Thank you for the clarification of IF. I sort of "slammed" into it hard nine weeks ago, not fully understanding what I was doing, but thankfully, I have several emotional outlets already in place, so have been utilizing them, much to the delight of my minister.
i had gastric sleeve about 5 years ago, yep lost about 30kgs and slowly over about 3 years put it all back on (eating lots of carbs). now i am doing keto and within 3 weeks i have gotten into 18/6 and 2mad as the stomach is too small for 1mad and sufficient nutrition and lost 6.4 kgs. today , day 22 i couldn't eat all i made for lunch so didn't force it. total carbs under 20g a day and feeling excellent not eating breakfast. like dr rob my bridge is black coffee. loving learning from you at the moment as thisis going to be the lasst time i lose this weight
Thank you. I tried IF yesterday before I saw these videos. Brkfst at 6:15 AM. Lunch at 10 AM. So stuffed couldn't eat dinner until after 3 PM as I thought I was supposed to have 3 meals. Only carbs were in 1 1/4 C of milk. Hooray! Most potato chips that day. Chips, chocolate and I've cream are my nemesis. Chips are hardest. My breakfast and dinner is always carb free but noon is my super temptation time. I just want to stuff! Maybe I should always eat my 2nd meal at 4 hours? Then I could probably skip dinner.
Black coffee is a great bridge. I also use unsweetened sparkling water as a bridge. Between those two bridges I can get through most hunger cravings when I am IF and prolonged fasting. My longest fast is 4 days so far. I'm down 60 pounds in 4 months with keto and fasting. I don't use artificial sweaters unless it is when I am eating already
Thank you for this 2-part explanation on fasting. It’s the most helpful information! I appreciate the explanations regarding how much food we think we need and how much we actually need and how often, etc. Priceless 😊
This explains so much of what I was experiencing in an extended fast. I want to optimize IF, but wasn't sure how to do it effectively. I find that I want to munch on something in the morning. To know I can have coffee in the morning, which I need to try ice coffee now, and that should help me successfully get to better overall health. Thank you, Dr. Cywes!
As I suspected. I never considered procuring something to substitute food used as an emotional reprieve. It would explain why I could not get any plan working in 5 years. It also would explain on those rare cases where I was able to procure an appropriate substitute for reprieve that I would invariably lose upwards of a hundred pounds. I am amazed no one else talks about this.
Hi. But i m confuse about that certain time that you mentioned about breaking down our own muscle. How do i find out what time is the best time to stop my fast before losing my own nutritional amino acid ? I m 61 and lost 30 lbs from 40 lbs with ketogenic diet and IF and it seems i have lost a lots of muscles. My weight has stalled . Never feel hungry during dry fast or 16 -18 -20 hours of fasting but i mostly feel cold and with no energy at all . Thanks for best suggestions and advices. 🙏🙏
Yes i do 16 hours without eating, then 8 hour window to eat. This truly helps me keep my weight stable!!! Started carnivore in March.💞💞🙃💞💞
I was a 58 yr old, 233 lbs 6 feet tall, male. I started 8-16 IF 6/20/2018. By 11/18 I had lost 50 lbs. Same waist (34 inches) I had as a senior in High School. I still weigh 183-86 and continue to do IF today. Best thing I ever did for my health and I FIGURED IT OUT MYSELF USING RUclips- Dr Jason Fung and several others.
It is nice when someone gives you a functional tool or method to work with, but it is even better when someone gives you real knowledge and understanding. And all of that without fanatism and going to extremes. Extremes are detrimental. Thank you, doc.
I was on the 16/8 the majority of the way for 5 months. I also Incorporated some 20/4 intermittent fasting cycling as well. Doing this method, I lost 73 pounds in exactly 5 months! Intermittent fasting is definitely not a gimmick or a fluke! This absolutely works people!!
Hahaha I am watching this video and I get a KitKat advertising video. 😂 Nestle sabotage!!!!
Very good content doc. Keep up the good work.
Wow! Someone who really understands what it is to be a carb addict 🤔
I love the fact that this doc is not giving a prescription , but is giving the wisdom to find each one's individual prescription himself.
He has touched all the right aspects and given very useful tips especially on the emotional aspects of eating.
Thank you, thank you for mentioning it is okay to eat late!!! I can do 23 hours as long as my meal is late. So many people tell me it is wrong or bad, but it works for me. Since I moved the time up earlier in the day, I have just stagnated. I am putting my blinders on and just doing what works for me.
I fluctuate, too, close to end of day as possible. You're not alone.
Same here, if I am busy all day it may be 8 or 9p before I eat my OMAD!! So long as I keep losing weight, feeling energetic, and improving health I'm not stopping. Why let a clock determine when we eat? Our bodies let us know it's time to eat!
I usually do a 16:8 IF, my last meal is around 9:00 or later, I’m a night owl so it suits me, happy to hear eating late isn’t a bad thing...lol
Me too. I eat around 6 pm, because I know I want to snack at night. Thank you Dr. Cywes for explaining the mental/emotional side of snacking.
I'm usually 2mad, but lately I've been having a need for more protein and my only way to do it is to have three meals a day because I can't eat enough in one sitting. Given my work schedule this often has me eating after 9 at night and then going to bed shortly after. I really liked what is said here about going with the flow of your life even if it means you're eating late. It works for me
I got too busy to listen to this great Dr. Daily, I back slide into old way of eating. He really helped me for over a year lost over 50lbs off blood pressure meds. Now I'm back on it . Pulled myself off the floor and start over. I'm not going to beat myself up over this lapse, just going to learn from it. THANK YOU CARB ADDICTION DOCTOR your the Best.
My mind is completely blown away by this! I’ve been following so many Keto instructors/counselor types. They all promote longer and longer fasting. Some as long as a week. Others are talking 48 hours is best. Water fast are very popular now. I kept being skeptical. I kept saying isn’t that literally starvation? I mean people are saying they are so hungry and yet ignoring it to keep fasting? I do exactly as Dr Cywes says, I eat when I know my body is hungry. That’s generally the 16:8 suggested. I’ve went longer on occasions. I now build a bridge because of Dr. Cywes. I’ve learned more from this Doctor about Keto than I have from anyone else.
Every person doing Keto should watch this video! The new Keto starvation trend needs to be stopped.
People who have fat on their bodies and are voluntarily not eating are not starving.
^^ True statement long as you have fat on your body to burn or use your body is not starving .. That's why it's not a good idea for skinny people with no body fat to fast , for there body will use their muscle ..
When your at your goal weight or good body fat percentage , there is no need to fast . Your body has nothing to use , but long as you have extra fat your not going to starve rather your on Keto or any other diet ..
@@shapienails3067 If you are at a healthy body fat percentage (rather than actually starving), there is still a benefit to fasting, because it's not all about fat loss. Your body responds with apoptosis and autophagy. Naturally, for those of a healthy body fat percentage, a fast will be fairly short. Some have put the sweet spot at around five days or a week, once a quarter. More than that for a metabolically healthy person may be excess.
Yes I know that . I was trying to shorten up .. what starvation mode was for the lady . I've been roaming these LC/ Keto - If channels for 6 years on my Keto WOE . Didn't want to confuse a newbie .
I'm retired...and a night owl...I fast, generally, for at least 18 hrs a day and 'ride', as the good doctor puts it, a large mug of coffee through much of the day. No stress at all doing this. I eat no more than two meals a day (though not, so far, particularly ketogenic in nature), sometimes only one, but eat quite late and my blood markers indicate I have very low inflammation/high insulin sensitivity. So thanks Dr. Cywes for taking away that last bit of residual doubt/guilt about eating late. Next on the agenda....lowering carbs.
It's good to make a distinction between:
• Time-restricted eating - deliberately not eating for at least half a calendar day
• Intermittent fasting - intermittently not eating, with no consistent schedule
• Prolonged fasting - more than one day of not eating
• Fasting mimicking - eating few calories for a day or longer (not advised)
Note: Prolonged fasting is protein-sparing. Your body will spare muscle mass you're using, and will recycle damaged proteins. A periodic prolonged fast is healthy. There are clear signs your body provides when it is not, and you can recognize these if you're fat adapted. When I was diagnosed diabetic, I lost ~100 pounds over about 12 months with quarterly prolonged fasts separated by time-restricted ketogenic eating. I never rebounded, probably because I stopped doing prolonged fasts when I got closer to my ideal weight. I am now trimming and sculpting the last 20 pounds or so with mostly time-restricted eating, occasionally skipping a day of eating.
I recently did a prolonged fast of about 44 hours. I did it mostly for the benefits of mental clarity and reducing inflammation. Otherwise I attempt to do IF everyday (it generally ends up being restricted-time eating). I also heard it's good for skin tightening.
Well, once I have started intermittent fasting, I have lost the need for coffee. I just do not want it anymore. All I want is water for hydration (which I hated before).
I cannot begin to thank you enough for helping me to understand my eating habits and even more how to deal with them. These last few days of going through your videos and lectures have helped tremendously and changed my thinking. I have been carnivore for over a year but it was difficult at times dealing with outside influences and internal addictions that I never understood.
Thomas Myers Same for me!
I'm not going to die of Anorexia!! That cracked me up!!
This is wonderful, you and Jason Fung stepping outside your specialty to help patients. Also, this makes me rethink the benefit of dry fasting and multiple day fasting, that has been talked about.
We are doctors. Metabolic disease is what all doctors deal with whether they know that or not
So glad I discovered this channel. Excellent explanation on this topic.
I have relapsed over and over all my life! This is exactly what I need!
How are you doing now, Cathy?
I've had a rough go of it, during this stay at home period - because my other family members (grown kids & husband) have had carby snacks & pastries overflowing in my pantry/ fridge...way too tempting being a carb addict & new in recovery. 😉 But rewatching your videos has really helped me to reassess & recommit mentally & emotionally to this & realize that with addiction, there is no moderation. So, getting geared up for "ketovore"(animal foods & veg/ seasoning periodically) & back on track with IF. Thank you so much for ALL of your guidance, insight & inspiration! You're a wonderful bevy of support - thank you! Stay safe!
They can't eat all the carby snacks if you've thrown them all out? Just saying.....
@@garyfarm I don't feel comfortable forcing my eating style on them, by throwing out the food they buy. However, my last remaining adult son is moving out & my husband has now converted to ketovore with me! Yayyy! I can't wait to completely clear out my pantry & fridge & I will definitely get rid of anything that's left, that doesn't fall into my dietary guidelines!😉
Me too- but my youngest just left for the school year and the fridge/ pantry is cleared out. I’m a carb addict too, and now I’m set up for success.
17:20 as the summary - What he said right here, this is so true, I nearly started to cry. Dang. What a brilliant contributor to self-care knowledge in the public space.
I’ve been wondering about overdoing the fast for a good while and no one addressed it, so it was so helpful to hear you speak about it, Doc! I’m a senior with pre diabetes and slowly gotten into an 18 hour fast, low carb diet and am delighted my low sugar blues are all gone!
7:50 Yep this is how it works for me too. I discarded the lifelong programming of ‘dinner time’ and now eat usually OMAD around 8 to 10 pm. Also very low carb and twice a month do a two to three day ‘water fast’ (black tea). My bridge is unsweetened black tea.
I love breakfast, when I have it at 5pm.
I find OMAD is perfect for me. I can easily fast 24-30 hrs...longer than that, I feel frustrated, irritated and hangry. Now it's winter and I am really looking forward my daily heart warming bone broth :-))
Homemade broth is the best.
I heard the best definition of starvation by Ben Bikman. It is when body is depleted of stored energy (fat) enough (around 5-4% of body fat), it taps into muscle for aminoacids for glukoneogenesis. In that point, body is breaking protein very fast. Otherwise is body fairly good at preserving muscle thanks to elevated HGH and BHB
Only if not completely fat adapted. Animals in the wild do not enter starvation and protein breakdown until ALL fat stores have been depleted. Why would humans be any different? At that time the animal goes into panic mode, cortisol rises, fat burning turns off, and yes, protein is broken down for energy. However we can make glucose from fat. It makes no sense for the human body to prematurely begin to break itself down while fat stores remain.
How do you deal with starvation? Eat often?
Agree with these comments. Dr Cywes explanation was also very brief and vague in addition to being starkly contrary to what Dr Fung and others are saying. Hoping for some type of update or explanation from Dr Cywes. This is one of the rare times his explanation for something seems seriously lacking.
Thank you so much for your channel. In all the years I have been trying to deal with my weight, it never occurred to me to treat the consumption of carbohydrates as an addiction. When you express it that way, it makes so much sense! It's only been a week or so, but I have already been getting by on essentially a single, ketogenic meal per day. I am amazed at how "not-as-difficult-as-I-had-imagined-it-would-be" it is. I was diagnosed as diabetic about two or three years ago, but was advised to control it through diet and exercise. --Yet despite years of strength training and martial arts, I was never able to affect my percentages of body fat. And now, with your lectures, I am beginning to understand why. I wish I had known of all this thirty years ago!
well ,? give us an update !! gl !
@@JoaquinBordeux Well, I still have trouble avoiding all carbs all the time (cos I'm weak), but only eating once a day keeps my blood sugar at low, stable levels, and I have all the energy I need. Weight's not coming off that quickly though-- obviously, since I haven't gone completely keto. But even these half-assed measures have improved my health enormously. I'll have to just keep plugging away till I can change over completely.
@@MichaelButchin I have a book the carbohydrate addicts diet by Dr. Heller, it came out in 1991. I can't believe I never read it!!!! I'm glad to have someone to listen to who helps.
dr, I thank you so much. I have a deeper understanding of this way of eating. I was diagnosed with non alcoholic cirrhosis from way too many carbs and diabetes. doctors can only offer me a liver transplant. I am choosing to eat this way to remove fat from the liver and hopefully the liver can regenerate itself. thanks
I'm sure you can...my aunt reversed her fatty liver by following keto. Take care of yourself!
I hope you're feeling better!
@exactly150 You should be able to get rid of your fatty liver within weeks by cutting your carbs to the bone. I got rid of mine by doing that, and yes, I was taking too much alcohol, which I also cut back on.
I'd love to hear an update, has keto helped you at all?
Exactly150 do you have an update? Hope it worked for you!
A very useful way to think about intermittent fasting. I find it challenging because for 70 years I have been wedded to conventional mealtimes. But I feel it would be good to learn to be more flexible.
Very well explained, thank you! I’ve been an intermittent faster for over a year, but I really like your explanation of it! 👍😉
Love your channel ❤️ You give unique information I haven't found elsewhere on RUclips that is VERY helpful!! 🌞
Thanks! More to come
robert cywes..Dr just subscribed to your channel ..thanks about your explanation regarding “Authophagy”
Thanks for your positive reinforcement. Glad it resonates. More to come
AGREED! Love him!
I find it takes me 3-4 days of fasting to get into measurable ketosis. I am used to doing one meal a day with no issues whatsoever, and my preferred eating time is 2-3 pm, using the not hungry in the morning, and satiated at the end of the day.routine. But everything works much better if I get myself into ketosis, it unlocks a stall I get on keto. I am extremely flexible on eating and am rarely hungry. I decided to try an extended fast to do a New Years clean out, I had put on fat over the holidays. I experienced no hunger or difficulty doing seven days, because I was listening to my body. Dr Robert Siegfried encourages this once a year for cancer prevention. But I’ll go back to my normal IF now completed. I am already fat adapted, and it was not starvation. Felt awesome. I hope this fell into the exception that DrCywes said to apply longer periods of not eating occasionally. It was a nice kick start for me.. I don’t want to live my life in total restriction., so this was a rare tune up.
Thank you Dr. Cywes. Your videos are so very helpful and encouraging. I do like your understanding of the role of emotions in IF & the Keto way of living. For me, my dis regulated emotions caused me to become overweight and poorly. I am now slim, fit and strong. Loving my life.
The knowledge from this video itself is nutritional. I felt I was on Ketosis the whole time I was watching this video.
Thank you for helping me understand my emotional problem and carb addiction. Your program is such a well rounded approach to obesity and the health issues that accompany it. Again, thank you.
I found this video a little late, but I'm glad I found it.
After a two-week weening period, I started omniicarnivore on April 1st, 2023.
Apart from an occasional Omad, I have naturally settled into eating two meals a day. My average intermittent fast is 14 to 15 hours, but can vary widely.
Often I will actually eat one large meal early afternoon, then have a small meal, or snack, usually of eggs , cheese, or bacon bits before I go to bed.
I'm not forcing any of this.
It is so liberating not to be hungry or eating all day long.
Your break down of science and your ideology is by far one of the best i have ever listen to in all my years of health n wellness content . thank you dr!
I think I JUST NOW got it! And I've been ketogenic since September 22! Thank you!
“It should never be a crime to eat a meal.” 🤯🧘🏻🙌
It is so important for me to fast because of my faith. I don’t mean intermittent, although those fasts are honored too by God, but it has been my dream for a few years now to do a 40 day fast. I can’t wait until I can fast for a week. Since acknowledging my carb addiction, and coming off them, I finally see the light in my dark world that I can do something amazing for God now. I’m so grateful I realized my carb addiction.
What makes you different is the level of understanding you enable your viewers to grasp. I look forward to more info so I can be the best I can be. Thank you so much!
Love the discussion but.... how do you know when your IF is starting to deplete protein? I’ve been living the keto life for about 1.5 yrs. I typically do 16/8 with 24-36 thrown in periodically. How do I know if I’m starting to deplete protein??
Was my exact question! Would like the doc to tell us how do we know if we should ease up some on LCHF intermittent fasting routine. I felt that this part of the talk was left very ambiguous and left me confused.🤔🤔🤔
The big light bulb went off the instant I heard the term 'intermittent fasting' two years ago. I suppose we've all been puzzling this Keto stuff out as the science has developed. I started my quest just before Dr. Atkins slipped on the ice. I read the book and was stunned at the clarity of how metabolism works and the chemistry of appetite control. That was truly a revolution, but not quite there in terms of sustainability. Not until we got to 'intermittent fasting' coupled with 'Keto' does everything drop into place. Of course you take advantage of killing your appetite and don't eat--that simple. And now it's OK to not eat. It's OK to dine on the bag of fries you ate two years ago. Coffee sipping is fine if it helps to not break the natural Keto fast you're in when you wake up. But you have taken this clarity one step further here. The emotional connection to snaking and the ability to naturally recognize the difference between starvation and fasting is opening up whole new vistas--for me anyway. Your take on all this is the most clearheaded, natural approach to timing of eating I've ever heard. I have been following this type of approach for two years never knowing if I was doing it correctly. This video has been quite a Christmas present--clarity. My doubts are gone. Thank you.
He’s opened up a whole new understanding of Keto for me also. I’ve been told I’m doing Keto wrong by not following what seems like a million guidelines. Seems every person has a different take on the Keto diet and most are all different and most think theirs is more right than the others. Mind boggling
Dr. Cywes has made it crystal clear to me that I’m doing Keto just fine.
@@madambutterfly5343 I totally agree. Way too many differing opinions. Makes it quite stressful trying to figure out if I am doing right or wrong.
Thank you doc for sharing the carb side and many little tricks of intermittent fasting which is importantly for me to start
Thank You for addressing the mental health issues with weight loss.....Cheers from Pennsylvania....go Blue.
So glad you crossed my path in life. Thank you so much. 😍
I love the way you put things...."Eat your own pork" "Sharpei Dog" "Clean out my snot" brilliant! So down to earth, real and quite funny. Thank you for your terrific explanations, and I am finding I'm less and less hungry, and I have enough energy to be busy and focussed upon gardening and creating art. Food is becoming less and less interesting to me. Wish you were in Australia!
Agreed I'm in Victoria be fantastic to see a tour.
@@michellecarmen4786 Perth WA here :)
Well explained...excellent information. Thank you for your knowledge.
Wonderful content. That's right where I am now. Stopped eating keto substitutes and started I.F. 2 weeks ago and have finally started losing weight after 2 years of up and down 2 kilos. Ive lost nearly 2 kilos in 2 weeks. I especially thank you for your "emotional" side of things. It has really made me think about things. Thanks so much.
How do you know when you go from ketosis to starvation?
Elainea Singleton i also want to know how to reverse the “sharpie dog” syndrome...i followed a RUclips “guru” 3 years ago (wish I knew then what I know now)and she always said to basically fight through the starvation signals (she actually still teaches/charges people for this type of harmful advise) and so now here i am with “bone, flab and skin” needing to build muscle since I lost it!! I’m a 52 yr old menopausal women which seems like muscle building is nowhere in sight😩
@@namasteatthebeach 52 is by no means too late to build muscle. I never worked out or went to the gym until 5 years ago (age 69). Now people comment on my arms in line at the grocery store. I like my body now as a result. Stick with Dr. Cywes' dietary guidelines, but feed your muscles with plenty of protein. I love this doc. I just now realized that I may be trying to IF longer than I need at this point. Keep feeding your muscle. Good luck
If your BMI is under about 18
@@namasteatthebeach It’s a Shar Pei dog (wrinkle dog) he mentioned. I am 60 years old. 2 years ago I was 260 lbs. at 5’7” I joined a gym with a trainer and followed keto diet with intermittent fasting. Today I am 175 lb and I can see my muscles popping. It’s NEVER too late! Do not use age as an excuse ever!
I followed another fasting site which teaches to eat anything after you fast, I am sensitive to carbs so I am not losing any weight. I am so glad to have found you as the light bulb just went on, I wasted 2 years.
I am starting zero to low carb and see if I can lose weight and get rid of all the cravings.
Gave up coffee 40 years ago. Started it as a kid and ruined bladder by 25. Life without caffeine is wonderful.
Thank you so much for what you do...you explain LC, ketosis & intermittent fasting - resulting in weight loss, better than anyone else! I am so thrilled I found you!!
Great pair of talks. Increased my understanding of how to continue my IF process.
Great info! I love that you talk about needing an emotional connection with food still. People like the snake diet guy make you feel weak for needing or wanting something like your coffee with heavy cream 😂. It's nice to hear a different perspective.
The Snake Diet guy ate nothing but McDonalds for a month to "prove" that his system "works." Sure, he didn't gain weight, but what untold damage did he do to his arteries? Tom Naughton proved years ago in "Fat Head" that provided you junked the buns, fries and soda, you could eat McDonalds every day and lose weight but his triglycerides and LDL went through the roof. Snake diet = snake oil.
These are the best explanations of Keto and some carnivore...Dr Berry has great info...these explain it better.
Thank you for sharing your honest and courageous voice with the audience.
In other words, listen to your body when it says you're hungry. The longest I can go without feeling hungry is 2.5 days. I don't try to go longer because I don't believe in pushing it harder than is necessary. So far I am able to keep the standard ketogenic lifestyle going and it's working for me. Just having issues with headaches. Not sure why.
Blue Lady headaches come from dehydration and electrolyte loss. Use a supplement like Keto 1000. No calories and works really well.
Some people need water or/ and salt if they have a headache. Electrolytes May solve the problem.
I laughed out loud when you said, "Im a doctor, I can say those words"😅😅
Love the video and just have a single question. How do you know when you hit the threshold where your body stops using fat and starts using muscle? How does a person gauge that line??
Yes, I have the very same question. I thought the whole point and purpose of extended fasting is to induce the body to selectively cannibalize itself to secure the essential amino acids it needs to build and maintain certain priority tissues like muscle. According to what Dr Fung has stated, autophagy first goes after and culls cells that are otherwise defective (e.g., cancer cells) or obsolete (e.g., deflated fat cells). In the case of obsolete deflated fat cells that are no longer needed, the body culls the protein structures of those cells as well as the supporting collagen, blood vessels, and lymph system cells that supplied those fat cells. In this way, losing weight through autophagy supposedly prevents and/or partially mitigates the formation of excess saggy skin. During an extended fast, the body supposedly builds lean muscle mass through a simultaneous release of adrenaline and human growth hormone which are both measurable in blood serum. Feeling confused by the disconnect and contradiction between what Dr Cywes is saying here and what Dr Fung says on his channel. I have seen several videos where people have measured their lean muscle before and after an extended fast (e.g., 7 to 14 days) and confirmed that their post-fast lean muscle mass actually increased as stated by Dr Fung.
@@petertownsend252 It's all theory right? The numbers are what tell the tail. Years ago due to deep depression, I was on an unintentional fast for a month and lost fat and tons of muscle, but that doesn't discount the people who have experienced a muscle increase. My loss could have been because I was depressed and not moving my body at all. Maybe the people who gained muscle were exercising?
When it burns muscle and not fat anymore you are clinically in starvation. You'll know it I believe. I imagine it would feel different than when you're burning fat.
From what I understand, you'll become more lethargic, feel colder and have less energy. It's not just a question of consuming our own proteins... our bodies slow down to preserve our resources. When you're fat burning, your energy levels remain buoyant, your temperature stays normal, and you feel comfortable.
Your Shepard rearing his head. Love it. Think 'enough' is a trigger word.
Another great video. These are just what I'm needing at this stage of my IF journey.
I plan on one meal, but sometimes I'm hungry around 2pm, I'll eat some food. Most days are one meal but sometimes two, I just go by feel. I make sure I get my protein in & some good fats (avocado, evoo, grass fed butter). My goal is to eat clean and be healthy.
It was my understanding that ketosis is how you break down fat to use as energy, but autophagy was a way to breakdown damaged or unnecessary proteins so that the body can either replace with new amino acids or recycle the amino acids elsewhere. For a weight loss example - fat storage requires vascularization...like providing services to a new housing development. But when that fat is liberated and burned off, the supporting structures which are made of proteins have to be “autophaged” away. This is why people who lose weight using intermittent fasting often do not have excess skin (like bariatric or other rapid weight loss patients often do) because the proteins are consumed/recycled along with the fat burning. I would hope that the body is intelligent enough to discern the difference between important proteins such as organs and muscles and protein such as excess skin and redundant blood vessels.
Sounds attractive but there is sadly little scientific evidence to support that belief. There is a huge difference between autophagy and metabolism. Unfortunately the word autophagy has been hijacked to explain something it is not. Autophagy means EATING SELF
Re-listened again to this episode really helping with this understanding
You make the most sense of anybody Ive watched, and that's a lot !!. Nobody else addressed the emotional side of eating. I think you are wonderful. I will be working my way through all your videos. About 5 weeks ago I started I.F. 16/8, but actually put on 1 kilo and have still not lost any weight. I dont eat in between my 2 meals and not overconsuming fat, so I dont know why Im not losing, but I will keep going. Im doing 4-5 days out of 7 . I noticed that you didnt mention 16/8 only 18/6 and longer. Ive also been told that fat burning doesnt start until 18 hours !!!. I would love to know your opinion on this as Im going well with 16/8 at this stage, but would love to see results. TIA. Merry Christmas.
Dr Cywes puts all other podcasters to shame because he has so much interesting and beneficial information in each podcast! What I have not learned so far, is whether DIY bone broth should contain vegetables and whether the carnivore diet can help breathlessness in a person who exercises regularly. Please keep your podcasts coming! Thanks.
In Vietnam, we drink green tea all day long. We never feel hungry until time to eat. We only eat twice daily, no snack in between. I was a skinny guy until I came to the US and I became overweight. Love your video. Does I.F. helps correct fatty liver? I'm thinking of doing 72 hours to speed up fatty liver correction, but you say it's not recommended.
I've doing IF for over 3 years now. I've done OMAD for long periods of time, carnivore OMAD, 2MAD, 3,4,5 and 8 days fast. I achieved my goals that was to reverse diabetes and lose weight. I now do a high protein diet with a little green vegetables. I split these in two meals because the body can handle only a certain amount of proteins, the excess is converted into glucose. So for instance today I'll eat 2 eggs with some ground beef and spinach and 4 hours later if I feel like I want to eat I'll have a couple of chicken thighs and a can of mackerel or a can of wild salmon.
I tried carnivore for about a year, I love the idea but I never got the balance right... Bowel movement was very infrequent and adding more fat made it softer but not frequent. On occasions I felt I found the sweet spot but it lasted a couple of days and back to once a week or longer. It also raised my glucose. In the end I was eating too much butter to find the bowel movement consistency.... I loved the food simplicity though. To lose weight, the best combination for me is 2MAD followed by 2 nights of IF, very easy to do. So, for example I do 2 high protein meals on a Monday, no food at all on Tuesday and I eat on Wednesday whenever I feel hungry. Another observation, if the first meal is big enough, it's easier to fast till the next day than to eat something small for the second meal. So, in conclusion, for me 2MAD high protein or 2 nights fasting works well and it's easier.
You should call breakfast breakfast though! Just not associate it with the morning ! Breakfast is the first meal you Break your fast (break-fast) !! So call breakfast your first meal of the day! Whether than be noon 5pm or 8am!
Wouldn't you have to be lean to begin with for fasting to result in starvation? As long as the body has fat stores to draw on, it's going to use those during a fast or while in ketosis, correct?
True facts
Question... how long can you fast before your body starts eating it's own lean muscle then? You didnt say. Is it different for every person?
Depends on your fat stores, how obese you are. Take a year fast, Entirely possible if you have adequate fat stores. If you're 300kg, your body will continue to eat the fat stores till theres nothing left. If you're 70kgs you're going to run out of fat if you fast that long and will die. So its relative.
@@XXXmar123 great explanation.
Our ancestors went hunting (running) during the day on an empty stomach. (Sympathetic nervous system = flight or fight)
The animal was cooked on a fire at night and digested when we were asleep (parasympathetic nervous system = relaxation and digestion)
Excellent counsel
Dr Cywes you are making my year! Thank you so much for your free advice and information.
Personally I hate when IF gets labeled as skip breakfast and eat way later in the day.I have done IF for 5 years on any window from 16/8 to OMAD and given the time I get up and as early as I go to the gym I eat what is considered breakfast. Pretty much just 2 meals in a 3 to 4 hour window now. I rarely eat past 11:00 AM. You don't have to make it skipping dinner and I find I do way better this way. Also I don't like to eat close to bed time. The one thing with IF is you have to experiment on yourself. I still do a 48's sometimes just for the benefits and I don't need to lose weight. Up at 4:45 AM at the gym by 5:15 AM Back home by 7:00 AM and eat around 8:00 AM...so I work out very fasted every morning.
100% agree with you ! also hate when most RUclipsrs decribe intermittent fasting as a method of fasting 16hrs and eating for 8. 🤦🤦🤦 There no time or date range set in stone! You do what suits you best
I agree! I am the same way. Eat early in the day when I am sooooo hungry.
I am not interested in food after 3 or 4 in the afternoon.
What a helpful advice! I started too strict with IF, alternating day fasting, which brought me into terrible binge for weeks...
Doc, exactly like I am thinking. I never prolong my fast longer then 29 hours. As soon as I feel that my body suffer I prepare 1st meal with 10% or no carbs. I feel great and my body is strong 😊 my TRG are 0.8 and my HDL is 1.98.
As always, this was another great talk. While I have found intermittent fasting to be a great tool to break weight loss stalls, while on low carb, like any other modality it can be taken too far. I am seeing relatively lean people do 1 week to 2 week long fasts regularly. This can't be good in the long run.
Agreed
Auto-phagy. I KNEW IT!
People messing about with the middle syllable akin to words like phoTOGraphy. But I knew autophagy wasn't au-TOPH-agy. But I have an anatomy degree, so that's how I spotted it.
I do love the world wide web, but it does give a billion clowns, and their masters, too loud a voice, whose honks din out the sounds of sense.
Thank goodness I found this channel. It is cathartic to hear sense for a change.
I agree with everything, doc, especially being a carb addict myself. I have my trusty coffee by my side. The only thing I disagree with is the concern about the warning of not fasting too long--unless one is not fully fat adapted--and maybe that's who you had in mind. Wild animals use ALL their fat stores before going into emergency mode--why would it be any different for humans. And this has been confirmed in n=1 experiments.
EXCELLENT as always !
Dr. Cywes is my hero
I'm 63 years old, and I am down to 110 lbs. But I still have fat on thighs, and my butt. I had never had this problem before . I always lost weight very evenly. I work retail, and I walk. 8 hours a day. Then come home and walk the dog. I get plenty of exercise. So I guess my question is why? I'm fasting 14 hours and doing OMAD.
Great video thank you. We work with our patients mostly with GLP1's and a common theme is they say they're just not hungry. I tell them, well then don't eat. That's something they're not used to hearing and that relieves them a great deal to step away from the obsessive compulsive diets. Question, you mention not to get into starvation mode, but really how can we objectively figure out when that occurs? Thank you, you have been invaluable to me to continue my education to help patients especially regarding to dealing with the addictive side of this battle.
- Sean
University of Michigan! My beloved home state, and my favorite college team, even though I now live in Missouri 😊
Thank you for the clarification of IF. I sort of "slammed" into it hard nine weeks ago, not fully understanding what I was doing, but thankfully, I have several emotional outlets already in place, so have been utilizing them, much to the delight of my minister.
The Real Deal!
He's 100% On...
Thanks My Brother 🖖
i had gastric sleeve about 5 years ago, yep lost about 30kgs and slowly over about 3 years put it all back on (eating lots of carbs). now i am doing keto and within 3 weeks i have gotten into 18/6 and 2mad as the stomach is too small for 1mad and sufficient nutrition and lost 6.4 kgs. today , day 22 i couldn't eat all i made for lunch so didn't force it. total carbs under 20g a day and feeling excellent not eating breakfast. like dr rob my bridge is black coffee. loving learning from you at the moment as thisis going to be the lasst time i lose this weight
Could you get that reversed, the sleeve?
Dr Fung maintains that the body only uses muscle for fuel if all your fat has been used for energy first. Do you disagree with him on that?
Not quite all, but I agree. Somewhere between 3-6% body fat before that happens. Very few people ever get that low.
Dr Fung is the expert, I would trust him.
Thank you. I tried IF yesterday before I saw these videos. Brkfst at 6:15 AM. Lunch at 10 AM. So stuffed couldn't eat dinner until after 3 PM as I thought I was supposed to have 3 meals. Only carbs were in 1 1/4 C of milk. Hooray! Most potato chips that day. Chips, chocolate and I've cream are my nemesis. Chips are hardest. My breakfast and dinner is always carb free but noon is my super temptation time. I just want to stuff! Maybe I should always eat my 2nd meal at 4 hours? Then I could probably skip dinner.
Black coffee is a great bridge. I also use unsweetened sparkling water as a bridge. Between those two bridges I can get through most hunger cravings when I am IF and prolonged fasting. My longest fast is 4 days so far. I'm down 60 pounds in 4 months with keto and fasting. I don't use artificial sweaters unless it is when I am eating already
Thank you for this 2-part explanation on fasting. It’s the most helpful information! I appreciate the explanations regarding how much food we think we need and how much we actually need and how often, etc. Priceless 😊
THIS is a fabulous breakdown on the process - thank you!
This explains so much of what I was experiencing in an extended fast. I want to optimize IF, but wasn't sure how to do it effectively. I find that I want to munch on something in the morning. To know I can have coffee in the morning, which I need to try ice coffee now, and that should help me successfully get to better overall health. Thank you, Dr. Cywes!
Coffee leaches out your calcium.
Very well said doctor!! Thank you. We do not need to hit autophagy. It is not sustainable in the long run.
Looking forward to my visit in Jacksonville, less than two weeks!
As I suspected. I never considered procuring something to substitute food used as an emotional reprieve. It would explain why I could not get any plan working in 5 years. It also would explain on those rare cases where I was able to procure an appropriate substitute for reprieve that I would invariably lose upwards of a hundred pounds.
I am amazed no one else talks about this.
I love your sense of humour!! 🤗
Hi. But i m confuse about that certain time that you mentioned about breaking down our own muscle. How do i find out what time is the best time to stop my fast before losing my own nutritional amino acid ? I m 61 and lost 30 lbs from 40 lbs with ketogenic diet and IF and it seems i have lost a lots of muscles. My weight has stalled . Never feel hungry during dry fast or 16 -18 -20 hours of fasting but i mostly feel cold and with no energy at all . Thanks for best suggestions and advices. 🙏🙏
I can get so busy.I might not eat for 2 days