You have no idea how much these videos are needed and appreciated. 59 year old male on 7 daily meds that has made a remarkable turnaround into a 62 year old in outstanding health on no medications and 52 pounds lighter with well defined muscle mass. I have the blood work every 6 months to back it up. Your milage may vary but my method was dropping sugar, 18:6 IF with ketovore diet including 6 day per week weight lifting and a 4 day water fast once every 2 months. Had someone told me 3 years ago I could go a day without eating I would laugh at them. I now look forward for my 4 day fasts. I'm just afraid I waited too long in life and a lot of damage has been done. Keep the videos coming in!
What is Early Time-restricted Feeding vs Late Time-restricted Feeding? I assume Early Time-restricted Feeding means eating earlier in the day. I only ask because it was never defined and it sounds the opposite.
Yep, same here, I'm not sure what most of the terms mean . . . unfortunately on channels like this they tend to get into their shared terminology, so after a few years they don't even realise they're talking a language impervious to newcomers.
@@davelordySorry, I found this very easy to understand 😂 But you're right, there's a reason we have beginner and advanced classes in school, the two don't mix, one grows into the other, and if beginners hold back the advanced the class would be multiples in length longer. Good news is you have the Internet and can look up anything you are confused by.
@@tradermunky1998 "there's a reason we have beginner and advanced classes in school, the two don't mix" Yep, you're basically just echoing what I've said, except adding in an patronising "Yeah, but I understand", well done to you, but my point remains.
I do late time restricted eating. I usually workout in the morning fasted, then I eat my one meal at dinner time. It’s worked for me for years. Low BF% and strength has remained relatively close to the same from my 40’s and into my 50’s. I’m 52.
Absolutely! With fasting alone, you can lose weight but may also lose muscle. Exercising alone without diet changes won't usually cause weight loss, but might result in some body recomp but with healthy eating, fasting AND exercise you've got the winning ticket!
Glad to hear not much difference between early and late time restricted feeding windows. I do much better on exercise when in fasted state. No burping or sluggishness.
I'm only doing a 12 hour fast, (an improvement to my prior habits) but I time exercise to correspond to my last meal to deplete blood sugar/glycogen and enter ketosis earlier. Just sprint interval training on an exercise bike 3 times per week prior to dinner, and then a gentle walk after dinner. Losing about 1 pound per week and prior high liver enzymes have nearly cleared up.
(Please) define the jargon for newcomers, slow down the narration pace a bit, and pause between sentences more often, and I'll be able to follow what you have to say much better.
I struggle with very low blood sugar. Doctor can’t figure out why. I try to do intermittent fasting but I can’t go for long. I’m still trying to figure out how I can manage some kind of fasting. Thanks for posting your videos- I always learn something.
Do you measure ketones? If you are in ketosis low blood sugar isn’t a problem. It maybe an electrolyte issue too but try a sardine fast, Dr Boz RUclips channel has done a million videos on it. You need to get into deep ketosis, it could take 3-5 days of sardine fast to get there. Then start to slowly expand your fasting window, you’re trying to improve metabolic health. You didn’t get this way overnight and it will not be fixed quickly.
Low blood sugar is the beginning signs of diabetes, you are probably pre-diabetic/insulin resistant. Your blood sugar spikes but your cells are not able to handle the incoming energy being directed into them by insulin. Your pancreas then spits out more insulin and signals tell your liver to start packing the sugar in your blood into fat cells. If that doesn't take care of the sugar, your kidneys will start filtering which is damaging and the sugar comes out in the urine. You're probably getting into stage two diabetes where your blood sugar starts showing up as high on a standard glucose blood test at that point, so your doctor will then tell you that you have diabetes, here's some Metformin, etc. But, if you're not stage two yet, that process is successful in getting through the sugar spike before too much bad happens OTHER than too much insulin is released leading to a blood sugar crash and you're probably really "hangry" and tired right around them. Your body is looking for sugar to deal with excess insulin you now have from dealing with all the excess sugar you ate hours earlier. There are tests to determine prediabetes, but most doctors do not usually do them or are still old school thinking it's not really serious (it's serious). Intermittent fasting will eventually eliminate that, a keto diet will do it quicker, and a carnivore diet even faster.
@ I tried keto but i was so fatigued that I was in bed all the time. Everyone kept saying it was keto flu and hang in there but it just never went away.
that's one of those things that hindsight makes you say "Duh!" - you're fasting to lower blood sugar. Exercise uses stored energy. Doesn't matter if it's lowered due to time fasting, or exercising, you're lowering it either way. We know the negative effects of too much glucose, so it makes sense that lowering the glucose *however we do it* would have beneficial results. Still, it's good to see a study prove out 'common sense'.
How about chia seeds with a ginger shot (homemade, I could add extra honey) pre workout? I currently do this and have my first meal at lunch. Have maintained my weight while still struggling to get back to a workout routine. But this would postpone post workout protein til lunchtime too, since I workout early.
Great explanation. I would be curious if it would be a similar impact if the feeding window is even earlier. Like feeding and exercise window 4am to 12pm. Because for me it's either this or a late window.
These trails are floored, the gym I go to has a nutritionist who offered a program free to us. Recommended early fasted workouts and then feed about an hour to 3 hours later. This gym had free dexa scans brought in for us. About 90% of us actually lost lean mass muscle, not just a little but about 4-9 pounds over 3 months. We were all pissed. Nutritionalist said we need to consume 30 grams of amino acids in prework to help the breakdown of muscle to feed the fasted cardio or lifting. I call bullsht on this one. We saw first hand fasted lifting/cardio will eat you lean mass up.
dexa has no way of discerning what exactly is inside the "lean mass". it merely scans the volume of different parts of your body and separates them out into fat vs lean mass. it cant tell whats actually in the lean mass. your muscles cells all contain water, and your muscles cells have intercellular fat. as well as glucose stores. You lost muscle? So if that were the case, were you weaker in the end of this 3 months? No, you weren't. the composition of your muscles changed. you didn't lose 4-9lbs of muscle.
Dr. Mike, any information on hulled hemp seeds. Might put them in my protein shake. 365 organic hemp seeds have fantastic micros and great macros. To good to be true, what's the catch, though?! ⁉️
You have no idea how much these videos are needed and appreciated. 59 year old male on 7 daily meds that has made a remarkable turnaround into a 62 year old in outstanding health on no medications and 52 pounds lighter with well defined muscle mass. I have the blood work every 6 months to back it up. Your milage may vary but my method was dropping sugar, 18:6 IF with ketovore diet including 6 day per week weight lifting and a 4 day water fast once every 2 months. Had someone told me 3 years ago I could go a day without eating I would laugh at them. I now look forward for my 4 day fasts. I'm just afraid I waited too long in life and a lot of damage has been done. Keep the videos coming in!
keep this CS Lewis quote in mind. “You can't go back and change the beginning but you can start where you are and change the ending.”
― C.S. Lewis
@@simonmcintosh6565🙏🏻
You always have exactly what I want to know and bro I don’t have time to read all of the things you do so thank you so much.
I second that!!!
Thank you
What is Early Time-restricted Feeding vs Late Time-restricted Feeding? I assume Early Time-restricted Feeding means eating earlier in the day. I only ask because it was never defined and it sounds the opposite.
Yep, same here, I'm not sure what most of the terms mean . . . unfortunately on channels like this they tend to get into their shared terminology, so after a few years they don't even realise they're talking a language impervious to newcomers.
1:17 Right there on the screen, early is 8 am to 4 pm and late is 12 pm to 8 pm.
@@davelordySorry, I found this very easy to understand 😂 But you're right, there's a reason we have beginner and advanced classes in school, the two don't mix, one grows into the other, and if beginners hold back the advanced the class would be multiples in length longer.
Good news is you have the Internet and can look up anything you are confused by.
@@tradermunky1998 "there's a reason we have beginner and advanced classes in school, the two don't mix"
Yep, you're basically just echoing what I've said, except adding in an patronising "Yeah, but I understand", well done to you, but my point remains.
Very interesting, thanks for the good content.
Out on a cruise. Not gonna get fat from all the food.
I do late time restricted eating. I usually workout in the morning fasted, then I eat my one meal at dinner time. It’s worked for me for years. Low BF% and strength has remained relatively close to the same from my 40’s and into my 50’s. I’m 52.
Absolutely! With fasting alone, you can lose weight but may also lose muscle. Exercising alone without diet changes won't usually cause weight loss, but might result in some body recomp but with healthy eating, fasting AND exercise you've got the winning ticket!
Thanks👍. I'm doing this most of the time.
Glad to hear not much difference between early and late time restricted feeding windows. I do much better on exercise when in fasted state. No burping or sluggishness.
I break fast between 8 -9 am . Start fast by 3 pm. Workouts are done un the morning as well. this what is meant by early time restricted eating?
I'm only doing a 12 hour fast, (an improvement to my prior habits) but I time exercise to correspond to my last meal to deplete blood sugar/glycogen and enter ketosis earlier. Just sprint interval training on an exercise bike 3 times per week prior to dinner, and then a gentle walk after dinner. Losing about 1 pound per week and prior high liver enzymes have nearly cleared up.
(Please) define the jargon for newcomers, slow down the narration pace a bit, and pause between sentences more often, and I'll be able to follow what you have to say much better.
Data? How much strength improvements? How much weight loss?
My window is 1pm-3pm and I exercise at 7pm. I don't know if that is good or bad, but exercising closer to sleep works wonders for me.✌🌸
I struggle with very low blood sugar. Doctor can’t figure out why. I try to do intermittent fasting but I can’t go for long. I’m still trying to figure out how I can manage some kind of fasting. Thanks for posting your videos- I always learn something.
Do you measure ketones? If you are in ketosis low blood sugar isn’t a problem. It maybe an electrolyte issue too but try a sardine fast, Dr Boz RUclips channel has done a million videos on it. You need to get into deep ketosis, it could take 3-5 days of sardine fast to get there. Then start to slowly expand your fasting window, you’re trying to improve metabolic health. You didn’t get this way overnight and it will not be fixed quickly.
Low blood sugar is the beginning signs of diabetes, you are probably pre-diabetic/insulin resistant.
Your blood sugar spikes but your cells are not able to handle the incoming energy being directed into them by insulin. Your pancreas then spits out more insulin and signals tell your liver to start packing the sugar in your blood into fat cells. If that doesn't take care of the sugar, your kidneys will start filtering which is damaging and the sugar comes out in the urine. You're probably getting into stage two diabetes where your blood sugar starts showing up as high on a standard glucose blood test at that point, so your doctor will then tell you that you have diabetes, here's some Metformin, etc.
But, if you're not stage two yet, that process is successful in getting through the sugar spike before too much bad happens OTHER than too much insulin is released leading to a blood sugar crash and you're probably really "hangry" and tired right around them. Your body is looking for sugar to deal with excess insulin you now have from dealing with all the excess sugar you ate hours earlier.
There are tests to determine prediabetes, but most doctors do not usually do them or are still old school thinking it's not really serious (it's serious).
Intermittent fasting will eventually eliminate that, a keto diet will do it quicker, and a carnivore diet even faster.
@ I tried keto but i was so fatigued that I was in bed all the time. Everyone kept saying it was keto flu and hang in there but it just never went away.
@ you weren’t eating high enough fat plus your body was flushing out so many toxins. You have to persevere for good health.
that's one of those things that hindsight makes you say "Duh!" - you're fasting to lower blood sugar. Exercise uses stored energy. Doesn't matter if it's lowered due to time fasting, or exercising, you're lowering it either way. We know the negative effects of too much glucose, so it makes sense that lowering the glucose *however we do it* would have beneficial results. Still, it's good to see a study prove out 'common sense'.
In a perfect world, I would have the luxury of building my life around the absolute healthiest habits. Factoring in reality forces some compromises.
💪🏿💪🏿
Mike c'mon, were not rats in a cage...time restricted eating....not feeding.
Do we really need 'science' to study this stuff so we can learn such obvious things?
When you do ETRE, when do you stop eating? Do you have breakfast but skip dinner?
How about chia seeds with a ginger shot (homemade, I could add extra honey) pre workout? I currently do this and have my first meal at lunch. Have maintained my weight while still struggling to get back to a workout routine. But this would postpone post workout protein til lunchtime too, since I workout early.
Great explanation. I would be curious if it would be a similar impact if the feeding window is even earlier. Like feeding and exercise window 4am to 12pm. Because for me it's either this or a late window.
I am the same when it comes to eating and I workout in the evening.
These trails are floored, the gym I go to has a nutritionist who offered a program free to us. Recommended early fasted workouts and then feed about an hour to 3 hours later. This gym had free dexa scans brought in for us. About 90% of us actually lost lean mass muscle, not just a little but about 4-9 pounds over 3 months. We were all pissed. Nutritionalist said we need to consume 30 grams of amino acids in prework to help the breakdown of muscle to feed the fasted cardio or lifting. I call bullsht on this one. We saw first hand fasted lifting/cardio will eat you lean mass up.
dexa has no way of discerning what exactly is inside the "lean mass". it merely scans the volume of different parts of your body and separates them out into fat vs lean mass. it cant tell whats actually in the lean mass. your muscles cells all contain water, and your muscles cells have intercellular fat. as well as glucose stores.
You lost muscle? So if that were the case, were you weaker in the end of this 3 months? No, you weren't. the composition of your muscles changed. you didn't lose 4-9lbs of muscle.
@@ge2719 the study only measured waist circumference and BMI, doesn’t state how they measured BMI, you can reduce BMI and still lose muscle mass.
That shocking, and good to know.
1:45 do we really need a study to validate common sense?
yes :)
Dr. Mike, any information on hulled hemp seeds. Might put them in my protein shake. 365 organic hemp seeds have fantastic micros and great macros. To good to be true, what's the catch, though?! ⁉️