Intermittent Fasting Tip: Focus on Time NOT Hours Fasted | New TRF Science
HTML-код
- Опубликовано: 2 авг 2024
- A new study found that time-restricted feeding (TRF) supports life span extension effects linked with TRF, and they actually depend on the circadian clock system.
Support Your Fast with Berberine + Lipoic Acid and Biotin: bit.ly/berberine-biotin-ala-s...
Use code HIH at checkout to save
Download the blood work cheat sheet: bit.ly/3dyy4zM
We dive into the details about a new study, adding to the growing body of evidence, that metabolism, circadian rhythms and longevity enhancement processes (e.g., autophagy) are connected and impossible to disentangle.
Link to research and articles: bit.ly/3uobIrV
------------Sleep & Camera Tools You NEED!----------------------
Best Sleep Mask: bit.ly/2AIVbDV
Blue Blocking Glasses: bit.ly/blueblox
Gravity Blanket (use code HIH10 to save): bit.ly/cooling-gravity-blanket
A Metabolism Book Should Have:amzn.to/2jUiAh5
Best Mouth Tape (Nexcare): amzn.to/31qJayh
Red Headlamp (wear this at night around your house): amzn.to/2YzMGtw
Breath Right Strips: amzn.to/31t5VSl
Best iPhone Stabilizer: amzn.to/2IuCFFw
Sony Vlog Cam: amzn.to/2DhRV4j
My Interview Camera C100 ii: amzn.to/2EC5NE8
Vlog lens: Canon EF-S 17-55mm f/2.8 IS: amzn.to/2IGlfSo
Good Audio: Rode VMPRPLUS Videomic Pro: amzn.to/2v9W9cm
----------------------------------------Show Notes-------------------------------------
0:00 Intro
0:22 TRF, Autophagy and Circadian Rhythms
01:33 Circadian Rhythms, TRF and Autophagy Study
04:07 TRF benefits depend on Circadian Rhythms
04:54 Your Circadian Clock and Metabolism
09:20 Eating windows and metabolism
13:08 Temperature and Circadian Rhythms
14:45 Berberine and Autophagy
15:52 early Time-Restricted Feeding (eTRF) and Longevity
17:46 TRF and weight loss
19:15 New TRF and Lifespan Extension Study
It's ironic that technological advancements have played a part in pushing us further and further away from the lifestyle that's best for us. We think we're so advanced but we're actually clueless in many ways compared to our "primitive" ancestors.
Yo straight up! Wonderfully written Pernell. Couldn't agree more. It's quite fascinating indeed.
Well said, I have a similar saying, “I think one of the biggest mistakes of civilization is thinking that we are smarter and better than nature and millions of years of evolution.”
@Tessoro Desoto pseudoscience with scientific papers
ALL FACTS!!
It actually is not ironic at all. Why would you think disruptive technology would not have disruptive effects on health? The first major disruptive shift was from hunter gatherer to agrarian with significant effects on human health. Why we would think we could absorb ourselves in technology with no consequences is what I find baffling.
I go to bed at 8:30 to 9:00 and get up by 4:00. This has always been my pattern, early to bed and early awake. I introduced a ketovore diet and eat two meals a day. I exercise in the am in a fasted state. My first meal is usually about 10:00 am and my last is done by 3:00 pm. I always take a long walk after the last meal as well. So far, after 5 months its working great and has lowered my BP, increased testosterone, muscle mass and physical stamina even at age 63.
@Enzo Morf Read, sip coffee, watch the sun come up or this time of year pack the truck and go hunting. Its usually light by the time I get there. Peaceful time of the day with very few people up and about. I am just used to it I guess. I used to commute 90 miles one way to work at 330 am before I retired. I worked alone and could make my own hours and days of the week worked. Very rare to see more than 5 or 6 cars out the whole way.
CDLund, Thanks for posting your comment. This sounds similar to my ole military regimen. Up early, did PT before eating, (talk about getting a caloric burn going), did another run before early evening meal, and early bed. I've got to get back to this. It really "is" healthy for us.
@Enzo Morf
At this time of year, I’d have to wait 4+ hours for sunrise.
This is the routine I envisioned in my mind. Which lead me to ask myself some questions which thanks you are somewhat answered. I simply now have to properly implement said plan.
Nothing fun ever happened before 9pm
Found that the early time restricted feeding works for me. I am never hungry until 10-11 am. I only eat when I'm hungry, now that I am at my target weight. If I ge over my target weight I go down to OMAD for a week. 74 and feel great! Thanks for your channel...I use your info.
Same here. I’ve never been a breakfast person so fasting until 11 or 12 is perfect for me. I have my last meal no later then 6pm.
My exact schedule when I feel the best
I appreciate this. I’m 76 and considering this.
@@sharonbohannon1219 Go for it. You will feel great.
What time is your closing window? U eat at 10 am then again when? And how many calories per meal? I am trying to figure this out lol
I'm a pretty active and healthy 35 year old guy. I used to skip breakfast and eat from ~1pm-7pm. As a health experiment, earlier this summer, I began shifting my eating window to ~10am-2pm. Immediately, I noticed a drop in my resting heart rate from ~47bpm to ~42bpm, and an immediate improvement in the quality of my sleep. I feel so much more rested in the mornings, and have much more energy throughout the day.
Ahh you shifted eating time of day and shortened your eating window simultaneously. Wonder which made the impact for you. The studies referenced in this video would suggest time of day had a bigger impact.
Agree! Just follow the natural daily cycle of cortisol levels, meal timing suppose to be 4~5 hours after wakeness.
40s range beats per minute at rest? Show us your 5K in 17, 18minute range at 2500M above see level and I will believe you. Only an Olympic level or professional level athlete has a resting rate of 40s
The reason why I tell you this, is because I'm a highly above average fit individual, have ran distance at high altitudes, have a super cut body, can run at 3:30s-4:10 mins per KM and my resting rate is 50s
And my V0² Max is of 60-64
I adore him. Always well researched, no hype. Just facts! My takeaway: If you want good health: "Eat Early, Sleep Early" - (1) follow natural light (avoid blue light b/4 bed) + (2) eat during daylight hours + (3) fast during "dark" times + (4) embrace Wim Hoff breathing/cold therapy exercise.
Thanks for the summary! It was a total fire hose situation. 😂😂
Thanks for the summary
And to top it off: keto
is a six hour feeding window good like 11- 5 ?
@@travismckinnon2494 your last meal should be at least 6h from the middle of your sleep. doc recommends 8h
i do 10-4. it follows the philosophy of do everything earlier
To me, personally, it's more important for me to share a meal with my family in the evening. My eating window is usually 4pm to 8pm. I've been doing this for six months and have lost 50 pounds. Eating earlier in the day would be too difficult, as I'm the person who cooks the dinner for the family. Again - this is what works for ME.
u eat 4 than 8 ?
@@juarezm.6737 I eat between the hours of 4 and 8 (a four hour window). Some days it's longer, some days it might be shorter, but it always includes dinner.
Congrats on the work understand my window is late because I'm up late and have little cravings during day or evening.
Same! I like eating with my family and couldn't care less for breakfast.
I leave my window 2-8 but I don’t usually eat until closer to 4. It helps keep me flexible and more social if I choose to be.
IF has gotten me in the best shape of my entire life. Best decision 10 years strong.
I need help on my weight! What are the hours you eat during the day. I’m sure it’s a time frame between window hours.
@@christybethjohnson I eat from 12 to 6! But you should start small and build it up
Same! 7 years strong here.
@@jakereese79 Nice! 🔥🔥🔥
@@christybethjohnson Make sure you’re healthy and your hormones are in good shape before trying to do a lot fasting.
Love this information Mike. My bf is a shift worker. And his health has declined so much in 3 years time. Will you do a future segment on shift workers and what they can do for their health?
@@Demonwicked wtf is wrong with you…. That’s a legit question.
I'm in the same boat!! I work 6p -0630 3-5 days a week.... so I would love more info on best ways to tackle IF for an opposite schedule! Great question!! 👍
@@geegee_509 i think he's just being blunt that shift work patterns are bad for you. I did it for a year and suffered for it.
But...this is a good question for those who have no choice but to do shift work.
Yes shift work is taking years off of lives.
I agree, I stopped shifts after 5 years and it was the best decision ever.
I started early time restricted eating in 2018 before I even knew it was a thing, only because I love eating breakfast lol. I am an empty nester so skipping dinner was easy to incorporate into my daily routine. I followed a keto/low carb diet with a eating window from 8am-2pm and had so many positive benefits from that. My A1C went from 6.8 to 5.4 in 90 days and I had lost 86 lbs in 9 months time. I allowed covid and changes to my work schedule throw me off last year and the weight has been creeping back up. I am now working from home and have a 9 to 5 schedule again so I am back on my 8-2pm eating window and loving it!!
it took me 4 days to repair my circadian rhythm. I had severe insomnia, at my worse, I didn't sleep for a week. it was so frustrating I just felt like crying every night, plus I'd get anxiety--the strangest feeling would come over me. I did my youtube research. Incorporated ways to help me fall asleep (one of the things, not eating 3 hrs prior to bed), used acupuncture & most importantly I began this practice, 🔅sungazing staring at the sun during sunrise & late evenings🔅. I found that sungazing stimulates the Pinal gland that's responsible for serotonin and melatonin. My first day sungazing at sunrise for 15 minutes, then later during my work break 4:14 pm I went out and stood in the sunshine for 20 minutes. That same night I was in the bed for 9pm and yawning ... I hadn't yawned in a long time. even though i still didn't fall asleep that night, i was happy just to be constantly yawning and I felt so relaxed. In all it took me 4 days to reset my circadian rhythm. I began eating between sunrise and sunset. with the insomnia, it did increase my cortisol, giving me an apple belly. I'm a size 6 so I looked bloated. Now that I'm getting 7 to 9 hrs of sleep, my bloated look is gone and my size 6 pants are fitting loose. Prior, I use to be depended on sleep aids ie melatonin, 5htp, California poppy, lemon balm, chamomile, passionflower ... eventually those stopped working for me. So I had no other choice but to research to why my circadian rhythm was off. I do get my vitamin d from fish eggs supplements, I thought I could forgo the sun lol boy was I so wrong. Now every morning I welcome the sunshine!!!! 🧡💛🌞💛🧡 also on cloudy-rainy days I still go out 15-20 min and look up during sunrise and sunset.
Nice. I’m going to try that. Thank you for sharing this.👍
Interesting but one question. Staring at Sun burns retina and can cause vision loss- you don't stare directly at the sun do you? Or do you mean you just bask in Sun with face toward it
Please do not stare directly at the sun. You are destroying your eyes and vision.
@@SoulDelSol i did my research. I only sungaze sunrise and sunset. I expose as much skin as I can during my lunch break, around 4
@@SoulDelSol close your eyes and look at the sun. Very therapeutic.
Eating no later than 4pm works wonders for me. Helps reduce asthma symptoms, energetic , no menopausal symptoms.
That would be a problem for me because I want to eat with my family. 4 pm is way too early for dinner.
How can we all eat at 4pm when we’re still at work!
@@eileenkinsella383 I think some viewers like yourself are getting frustrated by misreading my comment….although it’s very clear. 🙄😂…..What I said was eating by 4 works FOR ME….no where did I imply anyone else tries it….each to there own. Please read comments correctly 😂
@@hi6911 Oh, sorry. I didn’t mean to offend! It was just a general statement. It does get frustrating with all the health and diet gurus peddling the next best thing!
@@eileenkinsella383 thanks for the apologies Eileen, I understand,believe me ! ❤️
I'm Type 1 diabetic and just started IF last week after stumbling onto your channel (vaccine video piqued my interest), and so far I've noticed much more stable glucose levels after starting IF. Thanks for the great information!
I’m T1D too and IF has been a game changer for me as well. Unbelievable changes since I started in January
@@chrisscott8003 That's great to hear! I'm assuming you are eating low-carb as well? And have you mixed in prolonged fasting at all?
Yes by today’s standards I’m sure it’s considered low carb. I really try to stay more clean, like a lazy paleo style. I don’t count carbs or calories anymore though. I haven’t ventured into long term fasting, OMAD, or anything like that yet. I am on a pump with a CGM running in auto mode so I suppose I could give it a try. My reservations come from having a very physical job and 4 school aged daughters. Not quite ready to go must past 16-18 hours.
Have you tried or had any luck?
Hi Pat, you may find these two links very useful in your journey to health. I hope it helps you to understand a little bit more about the impact of diet and diabetes control.
1. ruclips.net/video/qs71l7Dk7u8/видео.html
2 . ruclips.net/video/FInnC6IMo9g/видео.html
Does anyone have any info on safety in type I DM and IF?
I was fasting twice a week for 24hrs for five years. Initially, it worked for healing me of T2D and insulin resistance and inflammation. Although eventually, it started to increase my cortisol and, therefore, my blood glucose. I switched to two meals (low carb)a day last meal by 7 p.m. And first meal 16-18 hrs the following day. It seems to be working for me with glucose control and cortisol levels. The key takeaway for me is that we need to keep modifying as the body adapts.
I agree about body adapting! I can IF for about 2 weeks then it starts to backfire. I think my metabolism slows down and my body starts to think I’m starving myself, and that’s only on 14-16 hour fasting. 🤷🏼♀️
I'm so FOR this as well. My TRF plan is eating @ 7am, noon and 4pm to be done by 5pm (no snaking in between), and not worrying how much I eat as long as it's unprocessed. Noticed having smaller appetite in the AM but eating stabilises me. And alternating with a whole-day fast the next day. I can eat all the starchy staple I grew up on as well as rice noodles. No desire whatsoever for "something sweet" after a meal, or ever. Feeling so satiated and satisfied. Losing kilos is pretty impressively fast. More than anything, really glad I finally found my own regime that could go on and on with satisfaction. BTW, Dr. Michael Greger is another big proponent of circadian-rhythm lifestyle, as he talks about in and his videos. If the two Michaels meet for a talk, it would be very interesting for me personally.
Your chronotype is a major factor, in my experience.
I’m what’s typically called a night owl (or a wolf). When I work shift from 4pm to midnight, I’m full of energy. This means I can exercise, sleep better, do extended or intermittent fasting while standing on my head it’s so easy. I’m in the best shape of my life.
However, when I work from 7am to 3pm, everything goes to hell. I’m tired all the time. I stop exercising, I’m too tired and hungry to fast. It’s a train wreck. This goes on for years. I get fatter and unhealthier.
But as soon as I go to working my preferred hours, everything fits back into place. I immediately resume a healthy lifestyle.
There’s no one-size-fits-all circadian rhythm. Figure out your chronotype and you’ll be better off.
Interesting!
That’s more than interesting, it’s amazing, just shows how very different we can be from each other
I also was very healthy years ago when working midnight to 8am. I always stuck to my sleep schedule of 9:30 am to 4:30 pm and jumped out of bed to run to the gym, dinner around 9pm and a snack around 2am. All hell broke loose when I went on day shift for the next 30 years. Now that I’m retired I’m finally healthy again. I did make the switch to a low carb diet but my bedtime is usually no earlier than 3am. I have a theory why the night owl chronotype came about. Ancient people needed folks who could stay up tending the fire and guarding the rest of the group from predators and attacks by other folks. They were rewarded by being fed and protected while they slept in the daytime.
I love your videos. I love how you explain things in a no nonsense manner that doesn’t make me feel hopeless. I’m grateful that I stumbled on your videos while browsing RUclips.
Hi Mike, you provide great information here. Just stumbled across your channel which I'm actually thankful for. I'm impressed with how you break down the problem capped with strategies to combat them. Your coverage was well rounded and brought everything together, for me at least. I love when I find articulate teachers. I'm now subscribed.
Since June 15th of this year (19 weeks) I have lost 63 lbs., and for the first time in many years am convinced I am going to be healthy and fit again. I try to be done eating between 3:00 and 4:00, and my sleep patterns have switched from 4:00 a.m. 'til noon to 10:30-ish to 6:30-ish. Getting that morning sun, walking both mornings and afternoons most days, eating keto and averaging around 8 good-sized meals a week is working a treat! And since the healthy high-fat, low carb diet is so satiating, I never have crazy blood sugar swings where I think I'll die if I don't eat! Wish I had known all this good info decades ago, could have saved myself a ton of grief and ill health! Also, when you live the IF lifestyle, food tastes sooo good when you break that fast! Plus, you get to eat bacon and eggs, LOL!! I'm loving life right now!
Thank you Mike! Dan in Tacoma here! I've been watching you since 2015 when I started keto and IF. I love living at 180 lbs instead of 225! Best shape of my life at 58. People guess 45. Keep up the great work.
We are blessed by your work product and the extremely high quality of videos like this.
Strong work, buddy. This is a gold mine. Super helpful, the circadian rhythm piece of the puzzle makes sense, but also is mind-blowing. Def gonna start applying it. Thanks bro!
Love what you do you're really a positive influence on this community
So many gems in this short podcast! Thanks again.
Thanks so much for this video Mike! It was truly and deeply informative, especially in terms of actionable items.
Excellent information. No more long fasts, just 18:6 with late breakfast and early dinner.
A fascinating nugget I gleaned from "The Daylight Diet," by Paul Nison, is that midday light striking our retinas stimulate the formation of gastric juices and is thus the optimal time to feed.
It is always good to be reminded of the why behind the what. Informative and motivating. Consistency can be elusive and reminders are always helpful. Thanks Mike, I love High Intensity Health and I benefit from all of your videos.
Whoa! This was packed! I have recently started having my OMAD meal at 4 pm and I go to bed between 9-10. I have noticed that I am sleeping better because there's 5 hour gap between my meal and when I go to bed. DIdn't realize I am getting more benefits due to the gap! I will continue this thanks doc!
I watched your previous video on why we should compress our feeding window in the winter and I was left scratching my head as to the mechanism. This video answered my question, so thank you.
Loved this info! Ive followed you and your wife for a few years and have just admired your content.
I’ve used IF here and there along side the typical bodybuilding mentality low fat high carb high Protein “iifym” for the past 5 years.
I’m currently 3 weeks in 14-20hr fasting and cleaned up my eating window even more! Stopped the iifym mentality, no longer afraid of lots of healthy fats!!! I don’t feel restricted or controlled by food AT ALL my bloat and inflammation down tremendously and my depression, anxiety is pretty much none existent, tmi but my libido AMAZING and sleep improved, I have more energy, my mental focus and mental health through the roof and just over all outlook on life and how I react to stress and real life situations I’m more present becoming more in tune with myself and just life around me! Obviously my husband kids and family and friends have noticed the difference and I am directing them on the same path! Everyone of course should consult with a doc that is supportive and trusting 👌🏽 Thanks Mike!
Most valuable video on this subject that I've seen in a long time. Well done.
Thank you. Most informative! I’m currently in hospital after an unconscious fall due to a crash in BP and hypo blood sugar 2mmol/litre. Had hypoglycaemia and low BP and postural hypotension for 15 years. Strict keto and intermittent fasting hasn’t helped me shed my last 8 kgs and a lifetime of shift work as an ED nurse has definitely messed me up. All blood work is always on the low side of normal and become anaemic often. I will definitely try this as it’s backed by good medical research and at aged 70 I want to be around a lot longer! I even feed my dogs the same as myself. Very useful new information I’m always searching for. Keep up the great work and thank you 🙏🏻
Excellent vid. I’ve become a big fan of IF over the last few months. Have done some extended fasts, and routinely hit 18:6 on most days. This notion that the exact number of IF hours is less critical than the circadian timing makes perfect sense. It also is an easier concept to incorporate into a travel schedule across time zones. Learning to not eat reflexively was one of the hardest lessons. I love food and drink. And we’re healthy eaters, so it’s not like we’re shoveling crap into our bodies. But timing that eating, taking time to enjoy it, and only doing it when we are actually hungry is the key. Social settings and the holidays or other celebrations can complicate that effort, but if you’ve already taught your body to be comfortable with TRF, a brief lapse isn’t irremediable. Keep up the great vids!
Thanks MIke, I feel my best when my eating window is with the light. I listen to my body and eat as much as I need during day light. As the fall comes it is getting more difficult to not break my fast until day light (I wait to have my coffee after the sun is up). I go for a 30 minute walk right after I wake up before my coffee. Works for me
I was introduced to you when I was listening to a podcast, either Lewis Howes or Shawn Stevenson. I really appreciated the research data that you shared on the podcast and so I looked you up. I immediately subscribed to your channel. I have been doing one-meal a day from 2-4pm every day for the past 5 years. My weight and size has finally stabilized to where I want to be. I periodically do a 36-hour fast once a month, mostly to kick up autophagy. And I exercise every day early morning, then I take a cold shower 2-3 days a week! That's the most exhilarating part of my week! Thank you for all you do and share with us. Thank you, thank you.
Great study, thanks for sharing! 6 hours before mid-sleep and having a fasted workout in the morning seems to be the goal!
Absolutely love your content. Thanks very much for all the shared knowledge.
Growing up working class in the 60s-70s, everybody, and I do mean everybody in my world, ate dinner between five and six. 5:30 was pretty much the usual target. All of my friends were back outside to play by six.
I just spent over an hour on Google maps trying to find my old neighborhood on Kadena AFB on the island of Okinawa. Couldn't do it! The major landmarks are still there, like the flightline, commissary, and base exchange. But not the schools I went to or the base chapels. Of course nothing looks the same as when you were 7-12. We were so lucky to grow up there. Including the year we lived on Honshu. Japan's main island.
You're a living treasure of knowledge man! I'm leaving you now, going to have dinner since it's 5:30 pm here in Greece.
Your content is always so informative & pertinent to myself & my family Mike. Thank you so very much 👍👍
Really eye opening info,amazing how our health is connected to our circadian clock and that we have to connect all our health behaviours with it.I sometimes have to work nightshifts so have to focus on what I can do to mitigate.
This was great information I have been fasting for over a year and I haven’t been losing any weight and this is exactly explains why.
Great information! Now, I need to go to my Calendar program and do some rearranging! Time to take it to the next level.
Thank you for putting this knowledge out to the planet. You are certainly having an impact in many people. I first learned about this in your interview in Impact Theory! Thank you so much!
This information is amazing! I am continuing to fine-tune my meals, sleep, fasting. This info helps so much!
"Feeding window" makes me feel like a vampire out on the summer equinox
So beautifully put!
Hahahahah
I've been eating breakfast and lunch in my IF eating schedule for the last 2 years. Went from 33 to 21 BMI, and have healthy blood sugar and blood lipid numbers now. My data is with an N=1, but I definitely feel that what you're talking about in the video matches my experience. BTW, I've been watching videos from the ZOE app group, and the researchers there also mention about eating your last meal early, and I've often heard them mention "circadian rhythm/clock." Great video.
Thanks for some great info re IF and circadian rhythms. Very helpful!
Even what the naysayers said that breakfast is not the most important meal of the day, I always have had a nutritional big breakfast before starting my IF. I love to have my homecooked breakfast meal w my family members. I managed to drop 18kg+ & able to keep it off! I always learnt through all the health advocates & doctors, but on my own terms & lifestyles to be sustainable. Definitely added 60 deep squats, 120 jumping jacks & some strength training while making breakfast! A must, ACV w two small limes & freshly squeezed lemon w turmeric, cumin Himalayan pink salt & black pepper before eating anything! I'm 60 but honestly, ppl are amazed by the changes they seen on me each time! Thank you for everything I now vehemently practicing! Life definitely gets better after crossing the big 6+!
Thank you, this was both informative and fascinating.
always great info... so much effort put into each vid... masterpieces
“Focus on a time that works for you! Not what other people think is best for YOU”
Thank you so much for this topic. It gave me a better understanding on restricted feeding and how to go about it..
As always, great, helpful information! Thanks for the great content!
Thanks for this. I have ADHD (unmedicated) so i'm always looking for new things to try to improve my circadian health in order to get better sleep. Fasting has proven to be something of a gamechanger for me in other health regards and I've actually done over 1200 hours of fasting since the beginning of June this year. I do however tend to eat later in the day, my last meal usually being around 8 - 9pm. I have delayed sleep phase syndrome due to my ADHD which means my natural sleep pattern is 2am - 9am. I'm going to follow your recommendations and try to get all my eating done by 5 or 6pm and see if it helps. It's something I have never tried, mostly because my DSPS puts my life several hours behind everybody else's.
I’ve been a type 1 diabetic since 1970 and intermittent fasting has helped me a lot in controlling blood sugar and improving health. I’m open to variants… I already tend to eat a single meal some time in the afternoon.
Super job. Great stuff. All power to you.
Just the info I needed to hear, thanks!
Very interesting. Interesting to describe the relationship between gene expression and day/night cycles and contemplate how it can have a synergistic effect and how that effect can be summoned simply through behavior modification.
So true! It's been a couple of months since I moved my OMAD meal to the morning hours. And now I see lower glucose levels on my keto mojo. My sugar levels now are better that they were when I was doing longer fasts with large meal in the afternoon.
Thanks for your research into these complicated issues. I often wondered what was best.
Love the information, love the channel, thank you for your in-depth but not, thank you for being thorough with every video.
Great video and congrats cause you've done a fantastic job by putting together all this research on this topic. This is something that should be basic knowledge in the "experts" community, and instead we still hear fasting gurus suggesting to break the fast, especially in OMAD protocols, with dinner. This is totally wrong. Good to finally see some step forward towards the right way to manage fasting.
*Always the gold standard of content Mike. Appreciate you. 🙏*
New subscriber here, this was great information to support my IF. I’m learning a lot to combat fatty liver, obesity, sore body eczema and among many other health concerns. Being old fat and female is rough Thanks for the information. I will use it.
As a physiotherapist, I find this info very useful. I’ve been doing IF for a while now,. Nutrition is a fundamental aspect of health and go hand in hand with exercice.
Thanks for another great video, I do need to remind myself to stay away from my phone around bedtime!
Thanks for this , everyone talks about doing early fasting , for me was terrible idea and now i know why. it was so difficult fasting meanwhile working hours !!!!! that I finished doing this unconciously , and now you tell these , great and have so much sense. I will check all the studies . Thanks
Excellent!! I am so happy with my current, lean physique & prime health at (65yo)!! I owe it all to consistent: Fasting, Training, Sleep and Mike's guidance, 💪🏼😉🇺🇸
Loved this!! Super informative, and thank you for sharing articles!!
Thanks Mike, I have been hearing the same message from you multiple times and it is never too many time I hear it, as I need constant reminder. It all makes so much sense, but I m so guilty of not being able to put this into practice, just could'd because of so many factors: works, kids, etc. I thought to myself maybe I can do this when I retire and when kids left home, not actually the things that I am looking forward to though.
This is great info! Also, it's in harmony with teachings of Ayurveda (how to eat, sleep etc, in harmony with nature the sun cycles etc.) 👍🏾
Thanks Mikey, Best video I seen all year! SERIOUSLY.
Suuper Valuable Information!
Love and Respect from South Africa 🇿🇦
Great info as always! Thanks
Very good ty x I am mid way through an 80kg weightless journey. Have been eating my intermittent fast meals in the evening. First 40 flew off but struggled lately to drop anything. Will give this a try and see how it goes.
Great video Mike! I’ve found lifting at 9am, eating window between 10am-6pm, and a long walk after dinner has really been extremely helpful.
Thank you for reminding me to not eat after dark! I know it's bad but I'm still in summer mode. I once read from a biologist who said it takes an estimated 10,000 yrs for the simplest human evolutionary change to take place. I always try to keep that in mind for daily habits, food I eat, etc.
Great insight into the subject, thanks Mike!
Thank you! This was packed with fantastic information.
Love the information, love the channel, thank you
I just absolutely love all this research and this presentation!
Really cool info , thanks man
Will try to fallow the light
Very helpful information! Thank you, Mike!
Dude you are brilliant! I enjoy your channel!
Exactly the into i’m looking for. Thank you 🙏🏻
Wow this is so helpful and explains why when I fasted 18 to 20 hours A-day but 8 later in the evening I was not getting my maximum benefits! Thank you so much for sharing this
I re watched this class and recommend having a class that deals with shift work. Jobs where the breaks happens on company's schedule. Help with this hard lifestyle
IF has me actually hungry in the morning and sleeping for longer once I fall asleep. Now to work on my sleep schedule
Very valuable content! Thanks!
One of, if not the best, video on the subject. Thank you so much. For me the key is to eat a nutritious filling evening meal that finishes by 6 pm, and during the day wait until I"m hungry before eating.
Fascinating!!!! Thank you for sharing
This is SO GREAT. I'm starting this TODAY.❤
Thanks, lots to think about and practice there.
Excellent research summation! I’ll definitely be making an effort to eat in the daylight now!
Awesome info and just what I needed right now!!! Thank you🙏
Would love to hear more detail about the timing of exercise. I naturally feel more energetic in the afternoon/ early evening so that was interesting to hear
Great data backed advice! Thanks
Thank you. Stay healthy.
Thanks Mike - Always insightful 👍