I’ve done 16/8 daily for almost 5 years, been lifting weights with a personal trainer for 13 months. Everything I do eat has nutritional value and I get lots of protein. Just had a REMS scan, doing great and feeling great. Thank you for your info, I never miss watching your videos.
I haven't watched the video. All I know is, my bone density was suppose off the charts bad when I had my first DEXA at age 61 (January 2023). I "discovered" intermittent fasting in 2020, also started fasting for longer periods as a spiritual practice. And did a keto food plan. Clearly I already had osteoporosis when I started; had had one incident of "injury" in 2019. In 2022 I went back to the gym, started a cascade of injury. After discovering I had osteoporosis, I said no more keto, for sure, and probably no more intermittent fasting. But here's the other thing: my bone loss was so severe for no obvious reason, my eating habits as a child/young person were called into question. I was never fully anorexic, but I was always told I was fat (even though I wasn't, really--I just wasn't "skinny",) so I started dieting in earnest when I was about 10. My way of dieting--since I liked to eat--veered more toward binge-purge, with my purge being going long periods without eating at all. (Easier not to eat than to try to control what I ate.) In high school I might have eaten dinner but skipped breakfast and lunch. In college I skipped dinner. And there were periods where I just didn't eat for 3 or more days at a time. Now, this is pretty fashionable, and maybe if you do it as an adult, you're okay? But I do wonder if I just never developed full bone density at all? So, I'm staying away from fasting now. It's really not that great for the mental health of someone who has skewed toward an eating disorder anyway.
The guru for fasting is of course Jason Fung. But it is important to recognize the population he was dealing with that led him down this path. He was dealing with severely ill patients of an economic and social class where improving the diet was not attainable for most of them. Fasting became the way that they could achieve and afford significant health improvements. A potential loss of some body mass was not a critical deciding factor in contrast to reversing diabetes and avoiding dialysis, amputations and blindness. And I do think that fasting represents a backlash against the ridiculous habit of eating more or less continually 18 hours a day.
@shiplesp. Yes, Dr. Fung advertised fasting for improving health in diabetic patients, etc., and for not continuously eating all day. That was good. I believe he spoke about intermittent fasting. However, I have seen others preaching long time fasting, like 72 hours or more, like 5 days or so. Dr. Mindy Pelz and Dr. Boz were advertising for that. This is ridiculous. You may lose weight and zombie cells BUT you lose muscle mass at the same time. Even 14, 15 hours fast makes you lose muscle, let alone 17, 18 hours. I went back to a more regular schedule and I feel better.
Before people with zero evidence jump on to repeat “they’re not accurate”, my body composition scale IS accurate. Maybe they didn’t used to be, but mine is, for everything that can be confirmed so then I assume for the rest as well. So I started walking a lot, eating low carb, just vegetables and fruit for carbs, zero added sugar, lean protein, added fiber. Of the first 9 lbs I lost, 2 lbs were muscle, and my bone mass went from 7 lbs to 6.8 lbs. I immediately stopped eating in a calorie deficit, upped my protein to 25-30 gm / meal, 3 meals / day, and lifting weighs (10 lb dumbbells; I’m older) and body weight exercises. I also stopped any activity that is not considered weight-bearing: cycling, swimming, and rowing and rowing machine. I walk > 10,000 steps per day, walking kind of heavy on my feet, and some days with a weighted vest. I have gained some skeletal muscle and stabilized the bone mass while losing fat. I am also weighing myself more often to stay on top of these changes. I am taking what are supposed to be clinically-tested supplements, correct forms of vitamin D and K, and MBP Bone Renew. Hoping to see improvement in bone mass by 6 months. This is all recent.
So what scale are you using that you say is so accurate (I'd like to check it out)? How do you know about its accuracy--did you compare to DeXA or something?
I stopped fasting after getting my OP diagnosis after fractures. I’m focusing on getting enough protein in my diet and wouldn’t manage it with fasting. Not influenced by anyone just felt the right thing for me to do. Since I’ve upped my protein and taken gluten out of my diet, I dropped 10 lbs. Not that weight loss was my aim!
THANK YOU for this video! I was diagnosed with bone issues several years back. I am keto/carnivore the majority of the time, a fan of time restricted eating and occasional one day fasts, and was worried this method of eating wasn't doing my bones any favors. I enjoy your content which is always clear and no nonsense. Keep up the great work!
I lived on one meal a day for literal decades. I had physically demanding jobs, and after-work activities. I never wanted breakfast and couldn't be bothered to stop what I was doing for lunch. Dinner was a major eating event, high calorie and high protein. It started to fall apart when menopause coincided with sit-down accounting work and a more sedentary lifestyle. While I didn't lose muscle, I began losing bone in my late 50s, which was not found until my late 60s.Now working to correct.
As always enjoy your videos. Wondering about my bone loss and if the many years of stress and anxiety were contributors..Childhood stress, parents divorce, and so on all throughout adult life.
Thank you so much for sharing all of this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here -->www.optimalhumanhealth.com/build-bone
I have used fasting before my osteoporosis diagnosis and now after. I have put on 8 lbs of needed muscle and hopefully bone mass by using my eating window for a lot of protein, healthy fats, and fiber. I have autoimmune disfunction, and fasting keeps me less inflammatory and less reactive. I follow the glucose goddess, Dr Jason Fung, and Dr. Mindy Peltz for guidance on fasting and metabolic health. I hope my DEXA is better in a year because I feel amazing at almost 55 years old.
Funny, I wouldn't even think that 12/12 was "a fasting regimen"-- seems like just not eating from the time you wake until you go to sleep. If you define it that way I suppose I often do 12/12 just because I don't get to my first meal right away, and am done eating dinner 2 or so hours before bed.
The key is to use a system like outlined in the leangains method, which is designed to lose fat while building muscle. So the method is: skip breakfast, eat lunch and dinner: lots of protein, few carbs, little fat Rest days immediately after gym days (at least two days since muscle synthesis lasts between 36 and 48 hours): also eat lots of protein, few carbs and little fat I'm adding a wrinkle: I fast one full day a week just before gym day. And I just found out that my bone density is low in my pelvis. I have another DEXA scan set up for 3 months from now so I'll know if this works soon.
One thing I don’t understand about Peter Attia is that he referred to levers in fasting, then admitted he was doing too much (I think he routinely did 7 day fasts), and instead of pulling less on that lever, he stopped altogether. Makes no sense to me….
Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Hello Dr.lm glad l heard this because you had advised before to not fast so l took your advice and unwillingy stopped! as l have bad osteo.So lm glad to hear l can fast now!!!! I am careful with my diet and eat the right foods but lm not a big eater so l dont think l get maybe enough but l am trying to eat alot of protein and veg.love from ltaly❤
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
About 20 years ago I broke one of my toes doing power yoga on a cement floor (misjudged distance when doing quick shoot through). I fasted for a few days (maybe a week, can't remember at this point) to help it heal quicker. It did heal faster and more compleyely than same toe on other foot did about 8 years before which had broken from accidental impact to metal imbedded in cement floor with similar physics involved. Both were in childbearing years. I do not know how or if the fasting affected my BMD, just know it seemed to help the broken bone heal. Probably wouldn't do that now, even though it went smoothly and well. I didn't do regular activity during that time either, so was resting otherwise... and it was a water only fast.
Thank you for this video, I've been wondering about this. What about doing resistance training while fasting, and can I continue fasting after the exercises?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
Hi! Thank you for your feedback. I try to meet in the middle for everyone as much as possible since I have received comments in the past that my talking is too slow. I will definitely keep this in mind. And yes, there is an option to slow down the video in the settings!
I’ve done 16/8 daily for almost 5 years, been lifting weights with a personal trainer for 13 months. Everything I do eat has nutritional value and I get lots of protein. Just had a REMS scan, doing great and feeling great. Thank you for your info, I never miss watching your videos.
Amazing! Thank you for sharing your journey with us, keep up the great work!
I haven't watched the video. All I know is, my bone density was suppose off the charts bad when I had my first DEXA at age 61 (January 2023). I "discovered" intermittent fasting in 2020, also started fasting for longer periods as a spiritual practice. And did a keto food plan. Clearly I already had osteoporosis when I started; had had one incident of "injury" in 2019. In 2022 I went back to the gym, started a cascade of injury. After discovering I had osteoporosis, I said no more keto, for sure, and probably no more intermittent fasting.
But here's the other thing: my bone loss was so severe for no obvious reason, my eating habits as a child/young person were called into question. I was never fully anorexic, but I was always told I was fat (even though I wasn't, really--I just wasn't "skinny",) so I started dieting in earnest when I was about 10. My way of dieting--since I liked to eat--veered more toward binge-purge, with my purge being going long periods without eating at all. (Easier not to eat than to try to control what I ate.) In high school I might have eaten dinner but skipped breakfast and lunch. In college I skipped dinner. And there were periods where I just didn't eat for 3 or more days at a time.
Now, this is pretty fashionable, and maybe if you do it as an adult, you're okay? But I do wonder if I just never developed full bone density at all?
So, I'm staying away from fasting now. It's really not that great for the mental health of someone who has skewed toward an eating disorder anyway.
Thank you so much for sharing your experience!
The guru for fasting is of course Jason Fung. But it is important to recognize the population he was dealing with that led him down this path. He was dealing with severely ill patients of an economic and social class where improving the diet was not attainable for most of them. Fasting became the way that they could achieve and afford significant health improvements. A potential loss of some body mass was not a critical deciding factor in contrast to reversing diabetes and avoiding dialysis, amputations and blindness.
And I do think that fasting represents a backlash against the ridiculous habit of eating more or less continually 18 hours a day.
@shiplesp. Yes, Dr. Fung advertised fasting for improving health in diabetic patients, etc., and for not continuously eating all day. That was good. I believe he spoke about intermittent fasting.
However, I have seen others preaching long time fasting, like 72 hours or more, like 5 days or so. Dr. Mindy Pelz and Dr. Boz were advertising for that. This is ridiculous. You may lose weight and zombie cells BUT you lose muscle mass at the same time. Even 14, 15 hours fast makes you lose muscle, let alone 17, 18 hours. I went back to a more regular schedule and I feel better.
Thank you for sharing this!
Before people with zero evidence jump on to repeat “they’re not accurate”, my body composition scale IS accurate. Maybe they didn’t used to be, but mine is, for everything that can be confirmed so then I assume for the rest as well. So I started walking a lot, eating low carb, just vegetables and fruit for carbs, zero added sugar, lean protein, added fiber. Of the first 9 lbs I lost, 2 lbs were muscle, and my bone mass went from 7 lbs to 6.8 lbs. I immediately stopped eating in a calorie deficit, upped my protein to 25-30 gm / meal, 3 meals / day, and lifting weighs (10 lb dumbbells; I’m older) and body weight exercises. I also stopped any activity that is not considered weight-bearing: cycling, swimming, and rowing and rowing machine. I walk > 10,000 steps per day, walking kind of heavy on my feet, and some days with a weighted vest. I have gained some skeletal muscle and stabilized the bone mass while losing fat. I am also weighing myself more often to stay on top of these changes. I am taking what are supposed to be clinically-tested supplements, correct forms of vitamin D and K, and MBP Bone Renew. Hoping to see improvement in bone mass by 6 months. This is all recent.
So what scale are you using that you say is so accurate (I'd like to check it out)? How do you know about its accuracy--did you compare to DeXA or something?
Thank you so much for sharing your story!
I stopped fasting after getting my OP diagnosis after fractures. I’m focusing on getting enough protein in my diet and wouldn’t manage it with fasting. Not influenced by anyone just felt the right thing for me to do. Since I’ve upped my protein and taken gluten out of my diet, I dropped 10 lbs. Not that weight loss was my aim!
Thank you for sharing!
THANK YOU for this video! I was diagnosed with bone issues several years back. I am keto/carnivore the majority of the time, a fan of time restricted eating and occasional one day fasts, and was worried this method of eating wasn't doing my bones any favors. I enjoy your content which is always clear and no nonsense. Keep up the great work!
Thank you so much for sharing. I am glad you enjoyed this video!
I lived on one meal a day for literal decades. I had physically demanding jobs, and after-work activities. I never wanted breakfast and couldn't be bothered to stop what I was doing for lunch. Dinner was a major eating event, high calorie and high protein. It started to fall apart when menopause coincided with sit-down accounting work and a more sedentary lifestyle. While I didn't lose muscle, I began losing bone in my late 50s, which was not found until my late 60s.Now working to correct.
Thank you so much for sharing your experience
As always enjoy your videos. Wondering about my bone loss and if the many years of stress and anxiety were contributors..Childhood stress, parents divorce, and so on all throughout adult life.
I think stress and anxiety is a huge factor!
Thank you so much for sharing all of this. It sounds like you could benefit from the next free Bone Foundations Masterclass we have coming up if you have not attended one before. You can find more information here -->www.optimalhumanhealth.com/build-bone
I have used fasting before my osteoporosis diagnosis and now after. I have put on 8 lbs of needed muscle and hopefully bone mass by using my eating window for a lot of protein, healthy fats, and fiber. I have autoimmune disfunction, and fasting keeps me less inflammatory and less reactive. I follow the glucose goddess, Dr Jason Fung, and Dr. Mindy Peltz for guidance on fasting and metabolic health. I hope my DEXA is better in a year because I feel amazing at almost 55 years old.
Forgot to add that I am doing resistance training 3xwk and HRT.
Thank you for sharing this!
Funny, I wouldn't even think that 12/12 was "a fasting regimen"-- seems like just not eating from the time you wake until you go to sleep. If you define it that way I suppose I often do 12/12 just because I don't get to my first meal right away, and am done eating dinner 2 or so hours before bed.
Thank you for sharing!
The key is to use a system like outlined in the leangains method, which is designed to lose fat while building muscle. So the method is:
skip breakfast, eat lunch and dinner: lots of protein, few carbs, little fat
Rest days immediately after gym days (at least two days since muscle synthesis lasts between 36 and 48 hours): also eat lots of protein, few carbs and little fat
I'm adding a wrinkle: I fast one full day a week just before gym day.
And I just found out that my bone density is low in my pelvis. I have another DEXA scan set up for 3 months from now so I'll know if this works soon.
Thank you for sharing this!
Thank you 🏆🦴
Thank you for watching!
One thing I don’t understand about Peter Attia is that he referred to levers in fasting, then admitted he was doing too much (I think he routinely did 7 day fasts), and instead of pulling less on that lever, he stopped altogether. Makes no sense to me….
Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
I agree, it's going from one extreme to another, from fasting 7 days to dropping fasting altogether. How about a little balance here?!
Hello Dr.lm glad l heard this because you had advised before to not fast so l took your advice and unwillingy stopped! as l have bad osteo.So lm glad to hear l can fast now!!!! I am careful with my diet and eat the right foods but lm not a big eater so l dont think l get maybe enough but l am trying to eat alot of protein and veg.love from ltaly❤
Thank you so much for sharing this! Glad to hear you enjoyed this video!
Just curious - how many patients do you see that are high bmi and have bone loss? Some say bone loss is only an issue for lighter body weight people
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
I can tell you from personal experience...bone loss is NOT only an issue for lighter body weight people, lol.
About 20 years ago I broke one of my toes doing power yoga on a cement floor (misjudged distance when doing quick shoot through). I fasted for a few days (maybe a week, can't remember at this point) to help it heal quicker. It did heal faster and more compleyely than same toe on other foot did about 8 years before which had broken from accidental impact to metal imbedded in cement floor with similar physics involved. Both were in childbearing years. I do not know how or if the fasting affected my BMD, just know it seemed to help the broken bone heal. Probably wouldn't do that now, even though it went smoothly and well. I didn't do regular activity during that time either, so was resting otherwise... and it was a water only fast.
Thank you for sharing this story!
I use an amino acid supplement to keep my muscles strong. Even if you can't work out it still builds muscle.
Thank you for sharing!
Thank you for this video, I've been wondering about this.
What about doing resistance training while fasting, and can I continue fasting after the exercises?
Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan
excellent
Thank you for watching!
Trying to follow but your rapid instructions are difficult. The transcript helps a bit. Not enough though.
You can slow down any RUclips video in settings.
Hi! Thank you for your feedback. I try to meet in the middle for everyone as much as possible since I have received comments in the past that my talking is too slow. I will definitely keep this in mind. And yes, there is an option to slow down the video in the settings!