How Intermittent Fasting ACTUALLY Works...
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- Опубликовано: 24 фев 2024
- There’s a dark secret about intermittent fasting that you need to know about because if you don’t know about this and you get it wrong, you can significantly worsen your health and increase your chance of developing type 2 diabetes.
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Here are the links to the research papers referenced in the video:
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/31808...
www.cochrane.org/CD013496/VAS...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/37248...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
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www.ncbi.nlm.nih.gov/pmc/arti...
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www.ncbi.nlm.nih.gov/pmc/arti...
www.sciencedirect.com/science...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/31486...
pubmed.ncbi.nlm.nih.gov/31095...
pubmed.ncbi.nlm.nih.gov/31869...
www.ncbi.nlm.nih.gov/pmc/arti...
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![The Best Diet According To [18] Studies](http://i.ytimg.com/vi/xMTrASz2igo/mqdefault.jpg)
Advice I give to my patients: Have an early, light dinner, then immediately brush your teeth. That's a powerful signal that calorie intake is finished for the day.
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biohack alert Brad ;)
GRET VIDEO... PLEASE MAKE A VIDEO ABOUT CARB-ROTATION 😮
That's some shitty advice. One will just brush their enamel off the teeth because mouth's acidity tend to increase after a meal.
Intermittent fasting and keto can also set your body to a lower level of metabolism because your body ends up saving energy where it can! If you over do it, you can get muscle injuries as the body breaks down muscle fast. I learnt it at my own expense. When you are in starvation mode, you don't notice the lack of calories and you end up reducing your metabolism, and also autophagy taken to the extreme means your body breaks down!
Dr. Brad, you said the main longevity benefit from intermittent fasting is presumed to be autophagy, and I agree. Yet you spent NO time addressing a purported lack of autophagy with intermittent fasting. Experience, mine and others, demonstrates that with moderate carbohydrate consumption (50g/day), coupled with exercise, significant levels of ketosis (surrogate marker of autophagy) are reached (0.4-0.8), especially if the feeding window is restricted to less than 8 hours (4-6h) and especially with alternate day fasting. You're throwing out the baby with the bath water; just because intermittent fasting has not been shown to be superior than calorie restriction for weight loss. 9:13
I do 18 to 20 hours fasting a day. I've had a massive improvement in my atrial fibrillation of my heart. After 6 months it was gone. I'm a slim build, but there appears to be a growth hormone boost when fasting as my muscle increase was amazing.
My eyesight improved, my brain improved. I wish I discovered this in my late 20's instead of my 60's. It's been a live changer.
I had rapid heart rate and painful abdomen doctors gave me PPI for gerd, and some other drugs none of them worked only 18hour fast helped together with not eating sugar, only eating veggies and grass fed beef and all those problems are gone. it took 2 years to fully recover. i also took coq10, magnesium glycinate, vitamin k2 might help you too
The massive improvement was gone or the atrial fibrillation?
GH from fasting does nothing its been scientifically proven, DR Layne Norton.
@@AraKimmy You figured it out. This simple solution is so effective. PPI for gerd is so wrong, especially in the autoimmune department. Don't forget basic motion, such as a good walk or staying off the couch every day.
yes, these channels are just a bit clump of lies, part of some silly anti keto push back attempt. Usually they use the "randomized study" expression a lot to try to convice of absurd things like red meat is dangerous and carbs are not bad for diabetes. After a while we all should be able to differentiate real information from fake channels like this one. I mean compare this video with one of Ken Berry 2 hours rants/interviews, could it be more obvious that the guy in this channel is not a doctor making a stream from his kitchen but an actor reading a script from a studio making a publicy campaign?
I don't understand the point of saying "intermittent fasting is no better than cutting calories". Why is that bad? Skipping a meal is way easier (and more sustainable) than counting calories.
It is advised by dentists NOT to brush your teeth immediately after eating but to wait at least 30 minutes. In fact, the American Dental Association recommends you wait 60 minutes after eating before you brush, especially after having any acidic intake. They recommend chewing sugar-free gum after eating to clean your teeth before you brush.
Not just any sugar free gum, but one with xylitol
Actually Jason Fung says in his book, The Obesity Code, that he didn't rely on any non-human studies. He only relied on studies done with humans. Just for the record. And if you read and listen to him closely (and I did because I am, by nature a skeptic) he says that intermittent fasting works for fat/weight loss for two reasons. The first is, so long as you don't eat more calories during the eating window, is that you will eat fewer calories--making a calorie deficit easier to maintain. And secondly, during the fasting period you produce less insulin so the body uses fat stores for fuel rather than glucose. And in my experience it is pretty easy to follow a two meal a day within an 8 hour period. Snacking is out. Eating whatever and whenever I feel like it, and not eating anything after dinner or before 11 is clean, simple and damned effective. My weight has come down, my blood sugar has normalized, my blood pressure is normal (no more drugs) and my BMI is better than it has been since I was a in college. A final note. Losing weight isn't the goal. It's improving the muscle to fat ratio. Losing fat matters.
Main benefits if IF: 1. Simplifies meal planning and allows you to focus of food quality. 2. Personal mood regulation 3. Better sleep. Having to plan 3 calorie restricted meals is torture and much easier to mess up
exactly
I agree with you.
Still, I'm not sure we can hop in that fast in an only 3 type of meal, and keep with it for the rest of our life.
Or just to be sure to have all the ingredients we need for all seasons (I live in a country where we are supposed to have 4 seasons. So the ingredients availibility depend of the season.)
I’ve been intermittent fasting for 20 years now. Built maximum muscle mass naturally on it and still in perfect health and shape at 50 years old, on no medication’s and I’ve never had a medical condition or procedure in my adult life.
I agree with you . I've lost weight through OMAD. Within 2 yrs, I lost 25 kg.
Kept Protein , Fibre & Antioxidants as my priority in food intake. Totally eating Non-Processed Food.
The App "Fitness Pal" helped me monitor my Carbs, my Fat , my Protein intakes & my other essential nutrients. I made sure of vitamins & minerals.
So felt safe in doing OMAD, one meal a day. My OMAD was 2hrs of eating window & 22 hrs Fasting.
Rest of the day I kept keeping myself warm throughout the day with Thermal wears , with movements & exercise & work throughout the day , with plenty of Herbal Teas ( all zero calories ).
Now it's my third year, still doing OMAD, eating Non-Processed Food except on weekends but this yr I'm on Maintenance Diet . Only on a week's family holiday I give up on OMAD. But as soon as I am back home, I switch back to OMAD.
I just can't live without OMAD & Healthy diet . The Mind clarity , the focus, the body strength is amazing. Just after 2 days in family holidays I begin missing OMAD .
And guess what , I do 90 min in total of 1 Flexibility Yoga & 4 different Strength Yoga & Pilates exercises .
OMAD is so great at enormous level, saves my time, money on food budget , I treat it as my most entertaining moment of the day in the evening with family .
OMAD throughout weekdays including weekends. Difference is on Weekdays I have Total OMAD with Non-Processed Food & on weekends I have OMAD with Processed Food . But all within my Calorie Maintenance.
So I don't get it why some oppose Intermittent Fasting.
Our cavemen ancestors weren't accustomed to eating three days a meal.
Does it mean some doctors are working for the food industry market or what ?
@@3rah356 Depends of the ancestors, and where they lived. Some didn't had much access to food, whereas others where at some places where food was everywhere.
Then, it's about the ratio of proteines. People doing OMAD have a tendancy to take lower protéines. So they are more prone to lose muscle.
As always, there are so much layers to adress to do something properly, and everyone of us is a little bit different from each other.
That's why we see a lot of different things at the same time, but not for the same people.
Dr Brad Stanfield, I respect your findings, however I would be interesting in what you think of Jason Fung's take on intermittent fasting. He does not agree that breakfast is the most important meal of the day. There's also Dr Mindy Pelz who is a great promoter of fasting., along with many others. I just feel like your message here is too short and doesn't consider the research they discuss on their channels. I'm new to trying fasting for weight loss and weight control and so far the results have been promising. Of course exercise and diet are important, but there's a lot of evidence about when, and how often we eat too. I'd like to see another video addressing the benefits of fasting. Jason Fung doesn't agree that muscle loss is an issue if the fat stores are there to be used first.
The good doctor is anti intermittent fasting.
Bradfield sticks closer to the latest clinical research findings, while Fung is more into setting and maintaining trends. Just my opinion YMMV
My understanding is that insulin rise in the evening, so it is recommended to stop eating at least 3-4 hours before bed, as it take this time for liver to process a meal.
Fung as been exposed by DR layne norton check is video out.
Jason Fung gives insight on the nuances on our eating habits. If we are to eat two meals a day instead of three, the one meal of the day to cut out would be dinner time because our circadian rhythm makes us more insulin resistant in the evening. Ben Bikman, a research scientist who studies insulin for metabolic health and weight loss says the same thing.
Both men say that although that is the case and is the most optimal course of action for the purposes of weight loss, it is socially and culturally difficult to do so because dinner time is when we socialize with family, so in terms of practicality, it is more effective for people to skip breakfast since they're not hungry in the morning anyway.
Intermittent fasting (14-16 hour) greatly reduced my appetite, lowered my weight by 9lbs, improved my blood pressure. Still eating about the same amount, though no snacking at all. Have increased my daily walks though. Things appear to be working for me.
Fantastic to hear that you've found a way to reduce your calorie intake and you're noticing the benefits. Kudos!
As I discuss in the video and suggest to my patients, intermittent fasting can be a wonderful strategy for some people to restrict their calorie intakes. Just make sure to prioritize protein intake, and aim to get most of the calories in the morning, rather than the evening
you've probably never tried calorie restriction regimes...
Also no mention of Ramadan which is essentially IF as the practice is normal 12-15 hrs of fasting and guess what, studies have shown benefits from just that alone
Fasting a traditionally away for the body, the repair itself. So if you're sick and you do fasting, it's a good thing. But if you're not sick with no health conditions and you're just doing it to drop body weight, but you're not above it's probably going to be detrimental to your health because your body's going to do something to make up for it.
These human studies. Anything that has to do with biological can have so many variables that they don't always put in the study.
@@JohnnytNaturalbut most in the Middle East eat so much sugar and or refined carbohydrate that the intermittent fasting that's called upon from the Bible is actually saving their lives.
Personal anecdote:
Been IF for 10yrs now. Very easy lifestyle to maintain. I'm still muscular.
Feel great, energy levels in particularly are really good. The hunger COMPLETELY goes away after the first few weeks.
As for the "dark secret" lol.
Personally I eat dinner around 5:30.
Late night eating has nothing to do with fasting. I know plenty of ppl that eat late at night and they don't have any time restrictions.
I'd argue thats the problem. In the typical American diet, you just eat all the time.
I notice it in every work place I’ve ever been. These people are constantly stuffing their faces and absolutely famished by lunch time. They never skip lunch it’s like a religious experience for them.
If I would eat 3 meals I woudl be sleepy most of the day, this way is just after that one meal, there is someday a second smaller meal that is not making me sleepy because is small.
Probably the worst piece of advice in medical history was the idea to graze all day, or say that it's healthy to eat snacks in between meals. That means insulin is high all day, growth hormone is low all day, and it gave plenty of people the excuse to go ahead and eat late night. It's not smart unless you're an athlete doing intense exercise several times a week. For the average Joe/Jane that does some walking and/or some light calisthenics it's THE worst piece of advice of the last 50 years. Worse than the disgraced Food Pyramid if you ask me.
@@EvilMonkey7818 I kept hearing this every where and it hit me why would keeping my blood sugar high for most of the day be a good thing.
I lowered my A1C from 5.3 to 4.9 by using time restricted eating. I don’t need to lose weight and it hasn’t lowered my weight. It’s a healthy lifestyle choice for me.
What was your eating pattern like before and after? Also, how many weeks or months did it take to lower that number by that amount?
No one asked
@@AskTheKid stay ignorant and unhealthy.
I don't understand why you had put yourself through such regimented eating. You weren't even close to being a diabetic. A1C has to be 5.8% before you reach prediabetic levels. Mine is 6.0% no matter when I eat or how much. And no, it's not junk food, and I don't eat naked carbs. Eating right before bed is a much bigger deal for me than it is for you. I get told, "get more exercise, lose some weight, and avoid refined carbs and your blood sugar will drop" a lot. None of those things are appropriate lines for a stranger. Half of diabetes is genetic.
Did you just do time restricted? Or did you change your diet as well? Many people end up cleaning up their diet and doubling or tripling their workout routine (or actually starting one) and then claiming it was OMAD, or intermittent fasting that did it.
I’ve done 4-5 day fasts for autophagy twice a year for over 10 years now. I’m a small person 60kg. I don’t think it’s affected my muscle. If I lose any during the 4 day fast I’ll put it back on when I start feeding again and doing resistance exercises. My health has improved though and I’m feeling great.
I second that, I've been able to maintain great muscle mass with a 3-day weekly fast, and just finished a 5-day yearly fast. Any muscle lost during the multi-day fast, which can be mitigated by resistance exercise during the fast, is gained back with adequate protein intake and exercise during the refeeding days.
@@wonderdr1 You do 72 hour fast every week?
@@colinreeter777 yes
I water fast for 3-4 days each month. I also have a 4 hour eating window almost every day. I am 60 years old and have never been on any medication. I lift weights and go for long walks every day. I have been doing this for the past 20 years before fasting was popular.
When I get sick I fast and the next day I’m better. When I’m sick and eat normally, i stay sick for days.
The big thing that helps with intermittent fasting is you don’t have multiple insulin spikes. You can easily get 100 grams of protein or more per meal. It is not just calorie restriction
He does not that information, he forget the whole thing about microbiome, circadian cycle, intestine blood barrier, etc.... beter for him to look to the work of Valter longo, Mark Mattson and others on the topic.
But you can have bigger insulin spikes with IF because you tend to eat more in one sitting.
@@miromulusit’s now the size it is the frequency that causes insulin resistance
@@evh3811 in that case how do you define a glicemic spike? Anything above 100?
A simple advantage of skipping a meal for me is that I save time. I just don't feel hungry, so why eat?
I do not find any dark sides to what you mentioned. Calorie restriction on its own is very beneficial so if intermittent fasting reduces calories with no extra benefits that is great. But eating fewer calories every day makes you weak but research done on fit weight trainers is that they kept their muscle mass and energy throughout the trial. I did intermittent fasting for 8 years and I found after the original month or so adaptation period I felt great. Ate most of my food around midday but my protein intake was the same if not a bit more protein. In fact I may go back on to it, but this time start around 10am to 7 pm. I believe 15 hours is as good as 16hours
Thanks for highlighting these studies, I do 16/8 almost everyday and find it easy, it does regulate weight but I mainly do it for the Autophagy effects of maintaining good health. I'm 68 and this is working for me for about 5 years now.
I'd just like to note that the autophagy benefits of IF seems to have been mainly left aside in this video.
This isn't a criticism but it does sometimes appear that the negatives are your highlights and the positives are not always focuses on. I understand good health is your major concern, but critiquing research studies appears your first concern. Just what I've noticed.
Breakfast is easier to skip. I start getting hungry at 10 a.m. to 13 p.m. Sometimes Dinner is the first meal. I did not feel hunger before that time.
My partner and I are the same and agreed we’d start eating dinner early - like 3 or 4 pm. That way it’s still many hours before bed.
As Brad explained, breakfast should always be the largest meal (“like a king”)
Yeah I didn't need to eat until 12- but gone the breakfast route - you adjust - I don't do IF - but don't eat after 8pm - in a shorter time - biggest advantage is less snacking - still do after big work out - some nuts and fruit - but all snacks healthy( mostly berries , dried turmeric flavoured chickpeas , a one piece 90-95% dark chocolate which I love ) . Bigger gains elsewhere - more beans , veggies filling you up , little or no processed food . Also not eating after 8pm or say 7pm works pretty much no matter your lifestyle -eg on the road , back country hiking etc . My goal is sustainable , enjoyable and least restrictive diet - Mediterranean fits that well ramped up a little
13pm?
If you eat a large dinner you won't be hungry for breakfast. It is all related.
One of the problems with studies is that the only study one thing. The only way I’ve been able to lose weight is to intermittent fast. There’s a number of benefits for intermittent fasting. When I intermittent fasted, my A1c went from 6 to 5.1. I lost 10 pounds and I felt better most of the time. One of the things that intermittent fasting does is to help your body learn how to burn fat during the periods when you aren’t eating. It lowers your insulin during that period of time and the biggest thing that I found is that it heals your gut when I do intermittent fasting I no longer have any problems with my digestion. That’s a point that you failed to bring up.
this is a Meta analysis and who knows how they selected the studies for compilation... that is the problem with selection bias... it's possible this is all completely meaningless
Well I've been doing IF for 21yrs, that's better data than any study you'll find anywhere
Same. I've kept the same body weight for twenty years!!
Intermittent fasting can be a great way for some people to reduce their calorie intake, and I'm glad to hear that you are one of them. Keep up the fantastic work.
As I discuss in the video and suggest to my patients, intermittent fasting can be a wonderful strategy for some people to restrict their calorie intakes. Just make sure to prioritize protein intake, and aim to get most of the calories in the morning, rather than the evening
@@JohnnytNatural you are a case study with power of 1 with and no controls, that's the worst type of evidence for others to draw conclusions from. Anyone can make any wild claims about all kinds of weird stuff that "works" for them.
Intermittent fasting allows a person to have fewer meals in the day but they are larger more satisfying meals so maintaining a calorie restriction long term is easier to do. Instead of eternally being hungry like traditional diets where every meal is much smaller you mentally can remind yourself you’re only going to be hungry till a certain time then enjoy a good meal. This is a dramatic change in the mental effort required to lose weight and leads to a higher success rate imo.
He addresses this in the video at 3:43. Adherence to IF is not optimal. Same way calorie restriction diets have poor adherence
I eat once a day, 1 hour, only meat, and I’m an actual superhero version of my old self.
My understanding of the landmark study on protein suggested that after exercise consuming one very large amount of protein is actually better than several throughout the day.
Limiting my food intake to a few hours a day has proven to be the ideal way for me to restrict my calorie intake and thus maintain my weight. That's why I don't really care if there are any other benefits.
All I can do is give you my personal experience. I started with 5:2 and now have a hybrid 5:2 and 16:8. For most people the desire to eat is stimulated by low energy and boredom (in some people). Your body can signal hunger, with Ghrelin, but if you are engaged in activity, you can override the emotion and miss eating. The point I am making is that hunger can be controlled. By having regular fasting times over 12 years, I don't experience hunger like I used to. Most people I know who are trying calorie restriction have hunger pangs gnawing away at them throughout the day (or even night). This is not sustainable in the long run. But IF's effect (on me, at least) is that it is sustainable. I never ever count how many calories I am consuming. I just eat real food, with vitamins, minerals, fibre, antioxidants, polyphenols, phytochemicals etc. Protect the liver, and feed the gut. Don't waste a swallow.
Combine running, cycling or any other activity with fasting (TRF) and you can easily profit by the synergetic effect in regard to autophagy. That`s what you always miss in your videos Brad. A 16 hour fast alone will not help you much to promote autophagy. But if you empty your glycogen storage in this period with exercise you have a sicnificant effect.
This is the key for me, as well. I tracked my calories for a few weeks comparing IF with a general calorie reduction (same caloric intake both ways) and saw no difference. But when I walk/bike/swim it makes a huge huge difference if I’m into the fasting phase vs non-IF.
Yes
Evidence or speculation?
This sounds like a nice theory, but do you have any published, peer-reviewed research to back this up? If not, then it’s just theory that needs to be tested.
Some people need clinical studies to understand that humans have never lived with supermarkets nearby and that eating every 3, 4 hours daily is totally unnatural to human body.
Great info
Great info. Thank you!
Thanks, once again, for great information.
I have been doing intermittent fasting for over 7 years and it really works well for me. People are different and it is not good for everyone.
Doesnt a metabolic switch happen after 12 + hours burning energy from your fat and not blood glucose? To say the only benefit is caloric restriction is said by those who dont intermittent fast. PS My wife's complexion without a doubt improved remarkedly with fasting
I’d love to see a study on IF and gut health. I greatly benefit from OMAD in that I have much less stomach issues. What are the benefits from giving your gut time to rest and recover?
This might be the biggest benefit of IF, it has been shown to improve your microbiome and increase butyrate production
Look up Zoe on YT - its a UK based org that has done loads of research and vids on gut health and they address this topic as well. its one of the best resources I have found on gut health
I don't know if I'm eating less calories or not I have never counted them or worried about that. IF has been amazing for me I lost weight right away and never gained the fat back I added a lot of muscle I feel great and my blood work and all markers are top notch people are telling me I look younger than I did 10 years ago. I do eat a lot of protein and a lot of vegetables everyday so no issues there. I could never go back to 3 or more meals a day IF is the best thing I have ever done for my health. You do what you want but for some people it works and I'm not the only judging by the comments!
I tried OMAD, settled on two meals, one at 10am and one around 4pm. That works best for me.
Your videos are "perfect". There is nothing to remove. Perfectly clear, well researched and presented. Thank you!
Yet I don't fast in the morning - which I consider a very poor idea indeed - but instead have skipped dinner. If you're getting enough protein during the day, what's the harm in skipping dinner? Or is there another viewpoint?
Thanks for giving a different perspective to analyze. 👍🏻
You can't just "immediately brush your teeth". All the recommendations are to wait 30-60 minutes to avoid damage.
Realy? 30 minutes after what? I am pretty sure if you wait 30 minutes after lemon juice there will be more damage by waiting. You could be right if you are talking about rinsing first, then waiting.
Any science behind that claim? Wouldn't it make sense to cut down bacteria asap?
@@Retronize84 I think the logic was that after eating in-mouth acidity level rises, so brushing at that state increases risk of damaging enamel, hence it's advised to wait until the pH level goes back up.
@@jefflittle8913 Ouch! Not true. The lemon juice acidity has softened your enamel. Brushing before the pH in your mouth has normalized will damage your teeth. However, you can use a pH-rebalancing mouthwash if you need or want to brush sooner. I often use it after acidic foods, even if I'm not going to brush.
@@darkpatches Brushing could cause damage but letting lemon juice sit will surely cause a lot of damage. In any case, that is why they recommend soft brushes.
Do you have a reason for claiming enamel will be softer after soaking in lemon juice for 30 seconds than after soaking in lemon juice for 30 minutes? Maybe you are getting confused with whitening gel, which is completely undiluted by saliva and therefore would weaken when saliva is added.
I guess a decent compromise if you are concerned would be to simply rinse with a little baking soda and then let it sit.
thanks brad!!
This is a really good video!
Suprized you don't focus on the big issues. Autophagy is usually not activated until after 24 (more typically 36) hrs. The big benefits of intermittant fasting (asuming things like, good sleep, low stress, ...) is lower insulin levels (lessening the push to obesity and diabetes).
I dunno why people so resistant to the idea of not eating for a while
Yes - that’s normal. Eating all day is the aberration.
I’ve seen tremendous benefits and results with my wife practicing intermittent fasting. Probably the greatest benefit is her diminished cravings for various things that aren’t healthy. She also has more energy which can be attributed to the body not having to utilize it in digesting food all day. You have to experience it personally in order to believe it. By the way, she practices a “clean fast” which means she doesn’t use any sweeteners or flavorings of any kind during the fasting time. This is because those things will trigger some insulin response and fire up cravings
Not my experience. Calorie restriction plus exercise-taught it, used it. Didn’t pan out. Did simple 16/8 TRE. Lost 40 lbs, kept it off over 2 years-over age 60. Much much easier than calorie restriction plus exercise and easier to fit into my life. Hunger not an issue as it is with calorie counting.
Bdnf
Inflammation
Restarts neurotransmitters production
Cleans the liver
Please revisit the studies
Fasting for longer than 48 hrs
Are there studies on prolonged fasting with participants followed for weeks? Dr Brad addresses this in the video, we don't know whether the benefits outweigh the cons
Don’t eat at night and try and eat inside of an 8 hour window. Most overweight people snack all day and eat late at night.
Exactly! He keeps conflating late night eating with intermittent fasting, then counting it as a strike against IF.
No, late night eating is the problem.
@@JESS-CH This makes me hungry, i'm going to eat my satsuma at 9 pm
100% They will get up to pee, and then binge a whole meals worth of calories.
Good information. Putting it all together with the different authors out there that talk about fasting, you do what works for you in an educated way.
Very interesting, and good timing because Lent is currently ongoing (at the time of video upload).
Look to Christ's finished work on the Cross on Calvary, instead of painting one on your forehead, all to the glory of pagan Rome....
@@johnstewart4350 , I'm uninterested in discussing religion on a health/nutrition channel, other than a brief mention of how it relates well to the video's upload timing.
@@zzzanon "HELL HAS ENLARGED HERSELF"
Dr Jason Fung (The King of Intermittent Fasting) would dispute of all these so called studies you mention.
would love to see a debate between those 2
I doubt very much fat people experience significant muscle loss from fasting. At least so long as the fasting is not extreme in duration. In any case different cultures have practiced fasting for various reasons including religious for thousands of years and I've never heard of any negative health effects in these cultures.... So IMO if fasting in whatever form (except extreme fasting that last more than a few days) works for you as a weight loss tool then benefit of weight loss vastly outweighs any negatives from fasting.
As I mentioned in other videos, long term fasting (up to 50+ hours) has been the only way I've been able to clear my ear infection and keep it off for months and months. If I only use anti-biotics, the longest that I have been able to keep the infection away was a couple of months. One time the doctor was really surprised that the infection went away after fasting even though several courses of anti-biotics hadn't done the trick.
Investigate methylene blue, as an alternative to anti-biotics.
OMAD two years, it works. 2500-2700 max calories. 💪😁
Saves time and cost effective 💵
Good video. Especially about protein.
Thank you Dr stanfield.
You miss the point. Low carb & fasting go hand in hand because low carb eaters are not hungry.
IF works because it takes about 12 hours to burn your glycogen storage , for gluconeogenesis to stop and to get your insulin level as low as it needs to be to start the fat burning process. If you eat low calorie diet but eat every 3-4 hours for example, then you insulin level will always be high, and how are you suppose to burn fat with high insulin? If I am wrong, please correct me
You lose weight with a calorie deficit. You can eat your maintenance calories and run 1000 cal per day and you'll lose the 1 kg per week without even being hungry. Been there done that a long time ago.
@@ivanandreevich85681000 cal per day by running? You must run about 2-3 hours daily, which is no realistic for most people, especially for obese ones. And besides I'm talking about fat burning mechanism, that you can't burn fat with high insulin. And if you have a metabolic syndrome it gets even worse, constan high level of insulin will lead to fat stroge while not providing enough energy for your cells, so you basically can gain more fat with calories restriction and get extremely exhausted and weak cos not getting enough energy
@@andreyposadsky9052 You can absolutely lose fat with high insulin, look at all the top bodybuilders, they take exogenous insulin on top of their endogenous production and they're usually 5% or less bodyfat when they step on stage.
Also if you're eating calorie restricted meals then your insulin won't be that high to begin with especially if your carbs are low GI like vegetables and not bread and processed sugar.
So difficult to find Doctors(and people in general) with Integrity,
Hats off to you man.
Thanks for your support
Don’t look in the mirror
yes, many of them profit selling supplements with their own brand name, hard to find people who do not profit at all like Dr Andrew Huberman or who donate their profit like Valter Longo, even Rhonda Patrick and Peter Attia are cashing in from their information.
I think that you should make it clearer that the recommendation for 1.62g per Kg of bodyweight for protein intake applies to people doing resistance training.
For everyone else then 0.8 to 1.2g per Kg is just fine.
Also that 1.62g number is where further protein intake has no effect, so whether that number is optimum depends on a number of other factors such as ease of satiety etc.
(Also, you've gone back into "robotic information delivery mode" for this video after it was suggested by numerous people that the last video was much more personable since you slowed down a bit and came across better)
Would IF be not as bad as you had described and still be beneficial (autophagy achieved) if caloric intake is not net deficient by just adhering to the dietary time window? For example, eating meals only between, say, 7am and 2pm, but maintaining sufficient calorie consumption based on person’s normal body mass range, would this work?
Doc! You miss the point entirely! Nobody can sustain CR, at least not in the US. We're passing out gastric sleeves like they are bandaids. IF is just easier to stick to.
I was pre diabetic, high cholesterol and tryglicerids, had tons of acne, constipation, tired all day, low focus, etc...Since I started 17 years ago evening IF, I'm very healthy, and no, I haven't reduced my calories, actually I have increased them, and yes I even eat junk food, and even doing that, all my blood markers are phenomenal, look way younger than my age, full energy during the whole day, etc.... I do agree in that is not superior in terms of fat loss, and is difficult to get all your protein, however, I gain the same muscle eating as eating several meals per day, as long as I met my protein intake and being in a surplus. Best
Not all calories are same, you can be eating 1000 calories from junk food or you can be eating 1000 calories or organic balanced food inclusive of protein, fibre, carbs and omega 3. Counting calories is a bad way to measure anything.
There you go!
this is a Meta analysis and who knows how they selected the studies for compilation... that is the problem with selection bias... it's possible this is all completely meaningless
yeah, this robot guy sometimes is creafing bias idk why
Thank you for once again giving us an explanation asked on studies. How do you feel about keto diets super high in protein n fats? Please keep us posted- I wonder if heart disease will be on the rise due to Keto.
Hum... My opinion is that intermittent fasting can reduce insulin, hence reduces blood sugars with a keto diet.
Doc Chad, what do you think of GOMAD?. It got me jacked, Jack.
Well as we are a science based community here I want to clearify that from a dental point of view "brushing you teeth emediatly after" eating something actualy means you _wait_ 30 minutes between you last intake of food or beverage (besides water) and actualy brushing your teeth. Your mouth needs to go back to a neutral PH to allow your enamel to regain its structural integrity and not get damaged by brushing. Brushing immediatly after food intake will soften the enamel and over time (talking years here, still) your teeth will start to look yellowish because of the enamel loss.
Thanks
Are there some benefits from fasting-induced ketosis?
Does alternate-day-fasting negatively affect on the circadian rhythm if apply long term?
Thank you 🙌👏 your approach to whole body effects based on data AND digging into experiment design is why I continue to watch your videos. And now, I'm donating monthly because I want to support this channel.
Thank you Linda
My dirty little secret is a little different. I eliminated processed food, added sugars and starchy foods and limited food intake to 8 hours a day…. Lunch and early dinner but with high quality foods. Vegetable packed omelette or leafy green salads with turkey or chicken for lunch and early dinners with meat nuts and vegetables. The weight just fell off. From 240 To to 190 over 5 or 6 months without having to think about it. I’m 6’3”. All blood metrics were radically improved. My dark secret- fast weight loss might have messed with my bone density. That’s a “thing” . Also, I was still taking blood pressure medication and the weight loss lowered my blood pressure to dangerous levels, without altering my dose. I had a fall resulting from low blood pressure dizziness and broke my leg and ankle in three places requiring surgery. . I’m only 59 and in good shape . The ortho suspects the rapid weight loss might have had something to do with contributing to severe breaks that they only typically see with motorcycle accidents. In retrospect, I should have been doing more strength training. I did lots and lots of cardio …200 minutes a week.. In the year before I changed my diet, my weight hardly budged by exercise alone, though I lowered my blood sugar from about 115 to around 90 without diet changes. I maintained my exercise regimen and added the healthier eating. Then the weight fell off over the next 5 months. Fasting blood sugar fell to 79 and all blood metrics were in the green, including A1c. Then I had my fall. Three weeks of bed rest and lots of muscle mass gone: Lesson is learned.. I stopped by meds, but I maintain my regimen of healthy eating and I’m happy to say the weight it is not coming back. But I can’t wait to start exercising after I recover. The combination of both is key to health. But it’s not just about intermittent fasting. I believe it’s giving up a simple sugar based diet is the key. Meat, nuts vegetables… and low glycemic fruit like blueberries, plus exercise will change your life radically. But watch out for bone changes if you go too fast. I imagine people using oh Ozampic without changing diet might be really susceptible to this phenomenon. While my experience is anecdotal, this phenomenon is well understood in the medical community, but not so much by us overwight people embarking on change Ask your doctor not just about the pitfalls that get in the way of success, but the ones that could occur after you are successful.
You must clarify the statement regarding the lack of studies on the effects of prolonged fasting on human health. Indeed, numerous individuals participate in extended fasting periods as part of their spiritual practices, offering valuable insights into the practice's potential health impacts. Additionally, researchers, like Guido Kroemer, engage in regular fasting routines, such as fasting for five consecutive days, contributing to the growing body of research on this subject.
I think that one should take into account which diet in combination with intermitted fasting has the best effect.
I wouldn't be surprised if middle to high carb diets do not lead to the same effects as low carb diets, especially ketogenic and carnivore diets.
And the reason is simple. Your body has already switched to fat burning mode (dietary Ketosis). So after it used up the fat you took in from eating it will then seamlessly switch to burning fat coming from your cells, starting with the liver.
That is how I understood several other doctors who talked about this topic.
"There's no magic beyond calorie restriction." What about all the research out of Sachin Panda's lab at UCSD? Huberman did a three hour podcast synthesizing all the research on the benefits of Intermittent Fasting, generally. And what about the mental health benefits from IF? I was just on a live stream with Psychiatrist Tracy Marks, who states that IF has mental health benefits. She must be getting her knowledge from somewhere. She even answered my question on it, though it was somewhat vague. I experienced significant mental health benefits during my first attempt at IF, but I was also calorie-restricting, eating a low-carb, keto-like diet, and I would do things like go for a run after sixteen hours of fasting or weight train and would feel great! And then eat two hours later. But one other qualifier to the mental health aspect. I had to eat well, after such a workout. Eating garbage carbs would just kill the nice peaceful feeling I had.
One thing that I experienced that is consistent with what you spoke about is that I was not getting enough protein. I could weight lift like made, but I was thin as a rail. I did not experience the hypertrophy that typically accompanies the amount of weight training I was doing. It was weird. I was lifting the same amount of weight and doing many more sets while in a fasted state, but I had no apparent muscle growth.
This time around, I'm getting enough protein while doing IF, and I am achieving my typical level of hypertrophy. I've gotten some mental health benefits, but not like before. I'm also doing a low carb diet. I suspect that IF, low carb or keto diet, and exercise, including weight training and cardio, all complement achieving the effects I'm looking for.
But this is my frustration with your work. You seem to sometimes leave out other pertinent information that's not hard to find. I.e., Sachin Panda's research on IF. At least, this is my impression. Also, regarding fighting hunger while IF. If you're insulin resistant and used to a high, refined carb diet, THAT is a huge factor in inducing hunger. But otherwise, I do gain valuable info from your videos.
High fat diets don't seem to be better for calorie restriction than high carb diets
It has worked for me. I’ve tried all kinds of dietary habits: 3 meals a day, 5 small meals, counting calories, eating mostly veggies, and on and on.
Then I started OMAD. 4 pm - 8pm (sometimes later if we’re going to dinner but not often).
I don’t eat a lot of refined sugars.
I don’t drink a lot of soda (and when I do want one, it’s a diet or zero variant).
I walk 2 miles a day usually.
This is all that has worked for me. And it works because it keeps my calorie count manageable and I can eat pizza or tacos or, if it’s 700 PM and we’ve been at a ballgame, I can get McDonald’s (not ideal, but sometimes I’m just hungry and it’s what’s open).
I’m over 40 lbs lighter than this time last year. And I’m not struggling one bit like I did with any kid of calorie restrictions or specific diets.
For me the more meals I eat more hungry I am and more I eat and gain weight, one meal a day, or ona big mail meal and one smaller is much better, hunger is way down to the point that I am not hungry even if I dont eat nothing to 4pm, stress can make me hungry before that but then I know it is because of stress.
It's not new news that IF is on a par with calorie restriction (there are studies from at least 2017). The King, Prince, Pauper method of eating has been around since the 1960s (Adele Davis); however, that style of eating doesn't work for everyone. That is the point, we are unique so finding the "right" way to eat is very much an individual choice. It's abundantly clear there is a lot of bad science when it comes to nutrition studies so find what works for you and be consistent.
I’m been watching your channel and as of a few months ago ago taking your supplements, I really like them but it would be wonderful if you could make one for men with prostate health and fish oil, or add it to this one..
Sir, I was wondering if you could look at a study by the Cleveland clinic in February 2024 concerning niacin and effects on the heart the effects were not good from what they stated You’re so good at looking between the lines and some of these studies. Thank you for your help.
Thank you for the video
100% agree, any weight loss advantage of IF is from calorie restriction, which isn't a bad thing. But if practiced properly, IF has other benefits. It seems pretty well known that you should wait an hour or two upon waking to have the first meal (after the morning cortisol spike subsides). And yes, it should be a substantial meal, as Brad says here. And it's well known that you should not eat within three hours of going to bed. So that's 3 hours + 8 hours sleeping + 1-2 hours fasting in the morning = 14 or 15 hours fasting. So there's your daily IF. Nothing to do with weight loss or autophagy, just good health practice. Also, lack of exercise is a WAY more significant cause of muscle wasting than not eating protein for a period of time. That's why I make sure I do resistance training while on a 3-day fast.
Well done Brad, great video. I hadn't seen some of those studies. Will have to rethink a few things.
I find calorie restriction very hard to live everyday. Conversely, I find TRE much easier for me to adhere to than a disciplined diet.
Dude, it doesnt just work by restricting calories. Alot of people pig out after a fast. It helps with weight loss for the same reason thst it helps with diabetes: You're not spiking your insulin and blood sugar all day triggering fat storage. "Intermittent fasting" is just the way that humans are meant to eat, not spiking insulin all day. What is true is that you should eat earlier in the day and try to start fasting by sundown or before
Nutrition made simple has a recent vid adressing exactly that going through evidence. It's called glucose spikes or something, you should watch it
The insulin model of obesity has been considered bunk for years now. Dr layne explains well on his channel
Someone has been watching Dr berg am I right?
Interesting observation. I think every meal in the day is equally important, but especially breakfast and dinner. I personally do 3 meals in a 8-10 hour window. We need to consume minimum 30g of protein per meal in order for it to count, especially after turning 40 years old to maintain muscle mass. It’s crucial to eat 30-40 g of protein in the morning after body was deprived of protein over night and also in the evening not later 5-6 pm before going into the night. There’s a very good video on this subject with Peter Attia and Don Layman. More frequent or late meals cause multiple blood sugar spikes. I am 55 and try to get at least 100 g of protein/day. It’s hard to do that in 1 or two meals. So 3 meals works for me. Thank you for your video. Intermittent fasting seems to work for a lot of people because it creates strict eating discipline when you don’t eat something all day long and have cutoff time.
i think dr. stanfield is biased against intermittent fasting.
he is IGNORING myriads of other benefits that intermittent fasting offers. autophagy, longevity,, brain health, HGH and many others.
intermittent fasting is an time proven practice of good health.
Absolutely. He doesn't like it therefore he is intent on trying to debunk the benefits!
autophagy is not proven with intermitent fasting in humans.
he is always nitpicking some random obscure studies and shows them as facts, lol this week that, another week another study that says completely otherwise, and thats how the circle works
nothing of any value if it contradicting all the time
and dont get me started with this u need 3-5 meals mandatory!?!?!? haha
It's click bait
@@JaMeXDDDProven in human nutrition is not possible.
Dr. the Rodent study was controlled for Calories of both groups and more benefits showed in the time restricted eating group, So you are saying it has no human application??? Then the study you present shows the same additional benefits as the Rodents study, but you find a. discrepancy that. time restricted group was eating a little less, Okay I can agree with somewhat of your Opinion, but their are numerous studies that have the exact same calories and the Time restricted group show additional improvements.
Any ideas about Geranylgeraniol?
I started TRF as soon as the Nurses Study showed less breast cancer on women having 13+ hours of daily fasting. I am very thin, no change in weight. Liver / gallblader symptoms cleared immediatly and maintaned. The study mentioned the possibility of liver function benefits by not beeing always working for digestion. Studies are important, but, N=1=You is paramount.
During the early part of covid I only ate from 11 am to 6 pm. One year later and I went back to breakfast and gained 30 pounds over winter. 😢
Similar, if I eat brekfast I start gaining weight fast, no breakfast for me. Naturaly I am never hungry in the morning, that was just experiments that I ate breakfast, usualy experiment would last one month, every time I gained weight.
I would love it if someone published a meta-analysis on the efficacy of human food consumption strategies over the last few decades. I suspect it would ultimately conclude that our grandmothers offered the most credible source of advice.
Type 1 diabetic of 40 years (since 3 years old) Dont listen to this. I can confirm that longterm IF has doubled my insulin sensitivity and improved my readings overall. Also I am lean and have more energy. IF completely changed my life for the better.
The healthiest I’ve ever been was from calorie restriction. I made sure I was hungry before eating, I contemplated every bite to make sure I needed it, and over time I cut more and more. It was not because I made myself not eat. I just got full faster over time. Eventually I was eating 2-3 bites and per meal. After about 30 days I was pooping tissue so my body was definitely in autophagy. I lost about 40 pounds in 40 days while setting new personal best in the gym. I looked and felt amazing except my face was getting a little too thin. My thinking was very clear.
I'd like to see more on longer fasts for obese / near obese people (3+days), coupled with light exercise that includes resistance training. The idea that the body would just catabolize muscle just doesn't make much sense to me. For instance, if I'm a starving animal, I'm in a state of fasted physical activity, so it's in my best interest to catabolize senescent cells or other raw materials, along with fat, to survive. Put simply it feels like a signaling issue - if you're in a fasted state but regularly signaling that the muscles are in demand, AND you've got plenty of stored fat, well - it just seems like someone who has built flexible mitochondria could optimize their ability to just burn more body fat. Of course, obesity kind of signals that the mitochondria are NOT flexible, lol - but theoretically for an obese person, it seems like an interesting game plan to go low-carb or carb-cycling for a while, and then lean into longer, physically active fasts. But I don't know what I'm talking about, so.....
Interesting comment.
@@lazarus8453 well, I'm an experienced keto / faster with 60-70 lbs to lose, so hell - I guess it's an experiment. 20 years ago I weighed well over 400 so let's see if my theory holds water, lol
I’ve noticed with a lot of these influencers, they go against methods they choose not to do
IF works for me, on a number of levels. Convenience is one, Who has time for breakfast? I feel alert during the day, have lots of energy and because I eat nutrient dense food when I do eat, I'm never hungry. My digestion is far superior now too. It has time to rest and the food it processes these days is super bio available, as in meat. Eggs too. Inflammation is no more, my joints feel great. I'm 55 and feel like I'm in my thirties, honestly. I would drop the whole thing like a hot brick if it did not work, but it does.
So just another anecdotal experience but for me its much harder to self control the amount of food I eat. If I want half of another plate most of the time I'd have it. So when I'm not eating I do not feel crushing hunger at all, so its easy just not to eat. When I eat small portions I feel like my stomach is always in a weird state and my stress levels are always elevated. I feel like that's the main reason it works for people like me. And 2 hours of training every other day as well, of course.
This is the problem with "science" and why i encourage everyone to experiment for themselves. I currently do not fast however i have done so twice previously (16-8). I fasted 3 days per week and ate exactly the same amount of calories as i did prior to fasting. Due to my weight training i wanted to maintain my calorie intake. The result = my body leaned up dramatically. Most notable was where i lost the weight - i lost it around the love-handle/back fat area which is one of the hardest places to loose fat without restricting calorie intake. It was incredible, my mid section had never been so lean. It was almost as if the weight was falling off me. Personally i don't like fasting, however if i wanted to lose weight quickly, while not restricting my diet that would be my go too. It worked for me and had absolutely nothing to do with calorie restriction! Now my female partner at the time also tried it and it did not work for her, which is why we cannot generalise about its effectiveness and instead experiment for yourself. Ultimately that is the best science of all.
For me, I finally realized that 5 PM was the cut-off that helped me sleep best. I wasn’t sure I could do it, but now more than a year later, the latest I’ve eaten is 6 PM. My Whoop strap is “rewarding” me for this. My husband can eat later without issues, but then he has to postpone his next day eating…
6:05 interesting part on protein intake distribution.
What about for those already on Ketogenic diets?
Eating more in the evening has also been shown to accelerate tumor growth.
It’s probably not a good idea to brush your teeth immediately after eating. An acidic meal can soften tooth enamel and brushing can damage the teeth when they are in this state. Instead, rinse your mouth with water and then brush a couple of hours later, after your saliva has had time to neutralize the acid. I also brush before breakfast but at no other times during the day. However, you can floss after a meal if you wish.