Fasting done in the correct way can have a huge impact on insulin sensitivity, weight loss, and energy levels 💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin For extra insights + a free health checklist, sign up here 👉 drstanfield.com/pages/sign-up
Can you look into Stacey Sims published findings on womens health? She has spent time researching womens nutritional, exercise, metabolic needs, etc. Its all relevent to what you work on. She shares that most health information we have doesnt accomodate for womens bodies, due to our complex hormonal fluctuations..
@@filippo85betti ...WITH MAX 30 GRAM CARBS AND A SERIUS BODY SCULPTING PROGAM FROM 1985 NATURAL MR. AMERICA JOHN STEWART... AND IN 8 WEEKS YOU WILL LOOK LIKE I DO AND I AM ON MY 73RD BIRTHDAY :D [ALL IN THE NAME OF THE LORD GOD ALMIGHTY TRIUNE INCARNATE CREATOR AND SAVIOR JESUS CHRIST] :D
Yeah, I was compelled to push back on this too. There is evidence that muscle wasting can occur....if you are essentially bedridden - but a multi-day fast raises hgh and ketones, both of which are muscle-protective; so if you're fasting for 2-5 days and also walking or doing light resistance training, well - if there's plenty of body fat to tap into I have a hard time seeing it as damaging.
I do one meal a day already for 4 years. I eat approximately 3400 kCal in a time window from 18:00 to 20:00. I am 60 years old and do heavy resistance training 4 or 5 days a week, as well as zone 2 training (3 times a week) and zone 5 training (2 times a week). I need the 3400 kCal to maintain my current weight (80 kilogram, approximately 12% fat percentage). I sleep perfectly every evening!
I started Jan 10th 2020, dropped 100 Lb's from 268 to 168 then put on muscle to 185 Lb's I eat dinner from 5:30 to 9:00 pm till I am full. Mostly non processed meats, small amounts of vegetable, and a few berries. workouts are varied but mostly 3 mile fast walks, Calisthenics, some free weights, and 50 yard sprints on Grass. I was your age and a fat diabetic couch potato when I started and now 65 non diabetic and loving life. Who wants to sleep when you feel this good and have a smoking hot wife!!!
I am also 60. I eat twice. 80% of my calotries usually around 14:30. 20% at around 20:30..The times may differ. The window can be anything between 15/9 - 20/4. I eat a lot of carbs (+/- 400 G. No simple sugars). With an average 18/6 I get no carb cravings. But only 1 day of 12/12 can kick start them..
TIP: If you change your eating window to a few hours earlier before bed, then your body will produce more natural human growth hormone while you sleep. Great job by the way.
My first experience with fasting was as a wrestler in high school. I lost the habit as I got busy as an adult, but I returned to it often and recently have worked my way back to doing it regularly. I have found over time that a 40 hour fast once per week - i.e. no calories after dinner on day 1 until lunch on day 3 - seems to be sustainable and beneficial over time. I have lost 30lbs. My BP is down 10 points for both measures. I sleep and dream better. I feel good enough after 40 hours that I sometimes extend it to 60 hours by waiting to eat until breakfast on day 4. I feel like the benefits over intermittent fasting are: 1) the simplicity of the practice leading to better adherence, 2) the longer larger reduction of glucose and insulin in the blood, 3) The advantage of having more flexibility in that I can shift the days to plan for travel and social engagements, and 4) An increase in the duration of time spent in ketosis and autophagy. So my advice is to experiment. Do what works for you, and do it religiously. It really does help.
I also do a 40 hour weekly fast. I used to do 48 hrs every two weeks but i am now on the shorter, weekly fast. You probably don't have a problem with maintaining muscle mass, but i struggle with it. But like you said, one has to experiment to find the best regimen. Do you do any physical work during your fast? I like to do outside work all day on the fast days (thereby avoiding the kitchen). I am pretty fagged out when i go to sleep, but i find i am fairly rejuvenated the next morning..
I do a 36 hour to 38 hour fast twice a week and that works really well for me sometimes I’ll just do every other day for a few days. I am 60 female and have a large garden to maintain so I’ve got good flexibility and strength. I find it far easier to just go without food than to do any kind of dieting or restrictive eating and I get so much done on the days that I am fasting and I sleep well. I always enter into food with a nice chicken broth and then an hour or two later have a organic coffee with cream then an hour after that I have vegetables cooked and some kind of protein. This works really well for me and I have lost 12 kg since June last year.
I have been intermittent fasting (IF) for the past 3 years. This has allowed me to lose 50 pounds and to keep it off. I see IF as a key foundation of excellent health. Second, I see saying "NO" to foods and drinks that cause one's body to have problems. If you have the discipline to intermittent fast most days, it is much easier to get off foods and drinks which cause our body problems.
Multiple day fasts helped me turn my life around for the better, including losing 100 lbs. 4 years later, I'm still a solid 200 lbs and compete in athletic activities, requiring proper muscle function. It'd be cool to have you debate Dr. Jason Fung on the claims of muscle loss from multiple days. I do agree that eating late at night definitely messes with sleep. It seems like the healthier I get, the MORE I am impacted on what I eat late at night. Now that my body handles dietary carbs better, I get energy from eating carb heavy food at night, preventing me from being able to sleep.
There is still something very strange about this. For 90000 years we did not have (and could not enjoy) breakfasts like kings. Humanoids have evolved without breakfasts like kings. This makes it fairly conclusive that consumption of (most) calories in the morning could never be the most healthy option, we would not have survived this long. Humanoids would not save their food for next morning. They would start their day picking fruit, harvesting stuff, collecting stuff, hunting and gathering and then maybe eating some while doing so or sharing it with family members, but definitely not a large meal at the start of their day. Also, by revealing that this is what you've been doing for years does not make it look more reliable, rather the opposite. You've cherry-picked validation bias. Let's see how your intestines are doing when you're age 58, then come back to us and still hold on to your habit being the best one..
Fasting provides other benefits & reasons beyond weight loss such as, in my case, reducing rheumatoid arthritis symptoms. Intermittent fasting provides longer rest periods for the body by shortening digestive periods, enabling recovery and reducing inflammation. I have been able to reduce my RA symptoms using intermittent fasting, not to mention improve my energy & mental focus during the day.
I don't think the studies looked at those factors, and you may be right, but it's just an anecdotal account. The best study found no impact on blood sugar or weight loss.
I am 43, and whenever I fast for 36 hours, I perform very well in the gym afterwards. For me it's not only about lower calories, but indeed, about time restricted food intake window.
How many days were you fasting for? I've done 3 day fasts and it takes about a week to hit my normal strength again. Most muscle lost is due to glycogen depletion, but for any actual muscle lost lighter weight training during fasting is going to help mitigate this. Lastly any list comes back quick due to HGH and the test boost you get.
Dr Stacy Sims mentioned recently that autophagy is actually better stimulated by exercise which is something that I think is important to consider around fasting. Whats the point of fasting and risking muscle loss when exercise can have the same effects. Is this something you have looked into and can confirm? This paper in the journal of Physiology seems to suggest so " Regulation of autophagy in human skeletal muscle: effects of exercise, exercise training and insulin stimulation"
@brandonyoung4910 I should built. muscle and maintained fitness through my early 20s, but I didn't. So now I pay for it with longer recovery days, and having to be careful not to injure myself and other annoying things. Being active in your 20s seems to help when you're older.
I only eat dinner. I don't go to sleep until 2AM since I retired. I've always been a night owl. I would have to force myself to eat breakfast at 10AM. I have lost 10 lbs in 3 years doing this and never felt better.
I completely disagree, regardless of some study. I much prefer to eat heavier at night time. Going to bed hungry gives me the worst sleep. I've seen other studies contradicting that study as well. My bloods/blood pressure and sleeps are "perfect" so I ain't changing a thing lol. I feel like sometimes you just need to do what works for you, regardless of what you read on the internet 🤷♂
@Timsimmonds1 i like to ear 2 hours before bed (not dinner, but some night time protein) then i sleep like a baby. If i go to bed hungry, my sleep is horrible guaranteed
This is by far the most correct explanation of how we should eat. The problem is people's incorrect monitoring. They still rely on the bodyweight scale without knowing their body composition and think the time-restricted diet (their way) works when they step on the scale. But they are not aware that they lose muscles instead of fat. The word "weight loss" is such a misleading word; it's a real mystery how it is still used by health professionals. Why we cant simply switch to Fat-loss and Body composition (body-fat %)? We are in 2025, where body composition measuring is affordable and reliable for most people. I hope that you agree with this. Could you please make a video about this topic?
I pray to God that everyone who is reading this gets better and stays healthy. What helped me is using the herbs from the book the hidden herbs by anette ray
With nicotine "supplements" i've never had a problem with incessant snacking. My willpower is however, skinny-fat. Refuses any sort of workout. Good or bad ? I don't know.
There is a bit more to it. There was a study, where people were eating every other day, vs everyday few times a day. Both avg out at the same kcal intake per day, even tho, both were in deficit. The group eating every other day lost less muscle and more fat in comparison to group eating few meals per day, everyday.
Check out this. In one of his trials, Dr. Valter Longo's human subjects did NOT lose lean body mass. Dr. Longo is famous for the Fasting Mimicking Diet. Video is right here on YT: Fasting Mimicking Diet, longevity and age-related diseases | Valter Longo, PhD | The Metabolic Link
I used to not eat to 12, but you can rejig it to 8am overtime by waking up your digestive system. Like anything takes time to normalise . But yeah even will younger in mountains multi day highing about to tackle a 1000m pass . Up at 5.30am hot chocolate o coffee, Then eat at 9am once over the pass and down to a meadow . Dairy Farmers up at 4 or 5 maybe a a drink, snack and big breakfast at 9am once shed/yards cleaned cows back to pasture
Same here, but then I realized that it was because I was eating huge meals before bed. Try skipping dinner entirely for a few days and you will probably be starving in the morning or at least by lunchtime.
A lot of people eat so heavy at night they are not hungry in the morning. This used to be me. It took a while but I'm reset now. My last meal is at 6pm and its light, I go to bed at 10 and sleep right through the night most nights
@@jamessullenriotI’m the same. 2 large meals then small dinner around 6 and sleeping around midnight. Easy and feels good. Don’t know how anyone can sleep with a heavy meal near bed lol
I didn't know that saying also existed in English! My granddad used to say it in French: "le matin mange comme un roi, le midi comme un prince, et le soir comme un manant." He lived till the age of 99 btw :)
🎯Absolute truth. Spent an entire year on these 3 points, specifically, as they apply to a 59 yr old (meat based eating) female. Used a CGM, keto Mojo device, & a sleep tracker/fit bit type device for self study. Everything you point out here has been spot on, for me anyhow. During times I was not getting enough protein, fat, or quality sleep- or all three- I was unable to put much energy into exercise. In fact, I scaled back for weeks at a time when I had major dental surgery, & was not able to intake nearly enough protein, though I sure tried via shakes & soft foods. Also thought a couple of 3 day fasts may be in order~ I was wrong on that. I did supplement w/vitamins & such during this time, yet my muscle mass & overall health, energy, sleep & mood took a major hit. Took several months to recover, & even a year later, I do not feel all the way up to par. Point being, I could have done more ahead of time & during to offset the deficit, in retrospect. Protein is critically important, & for someone who burns fat for fuel, so is my fat intake, obviously. Much more discovered during this time, above is just one example. Main takeaway for me is that I need to drastically change my food intake times, as I've eaten my biggest meal in the evenings for many decades, due to work schedule/lifestyle obligations. As a result, my sleep has been crap for many decades, errrgghh~ & I'm fully aware of how critical good sleep is. Now retired, I have every reason to shift this around to your "king/ prince/ pauper" method, w/largest volume being in the morning. Still not hungry at all in the morning, but I am working on it~ skipping coffee until after I'm awake a few hours, in hopes it will stimulate appetite. At the very least, I drink a large bowl of bone broth in the morning, with added butter, beef isolate powder & extra collagen as well, then larger meal around 1pm to 3pm. I'm confident I will get there, if I stick with it. We can train our bodies Keep at it folks, because my experience directly confirms that what Brad is saying here is 100% fact~ for most all of us I would think. Samantha in AZ
general question - Is there anything to be considered if one fasts after a 1000 calorie meal, as opposed to fasting after a 5000 calorie meal? are the benefits equal? -thanks in advance
So big breakfast, good lunch and small supper. If for example maintenance calories are about 3,000, roughly how does that break down, and about how many hours before bed is early?
- same here. I just can't handle breakfast - never could. And I don't have supper either. TBH I reckon that everybody's different and you need to find what works for you.....
I am 74 and eat 2 good sized Meals that are low Glycemic Foods that are slow digesting (Protein & Complex Carbohydrates) with 6/18 Intermittant fasting. I take Creatine Monohydrate, L-Leucine & TMG with my Protein Shake to stimulate muscle growth. I do resistance training 3 days a week & am increasing my lean body mass & Strength.
In case of multi day water fasting, if you have 80g carb from 3rd day onwards, then muscle loss is minimal. As there is no need of gluconeogenesis for the body after glycogen depletes fully, due to carb intake
Now when you reference morning/evening are you being literal about the times of day, or are you going by when people usually wake up/sleep? What about nightshift people? Can we get the same benefits by keeping our calorie intake close to when we wake up?
I assume, it's mainly aging that makes muscles weaker. Thus if aging is slowed by fasting, loss of muscle will also slow. Most persons die before 100 from cardiovascular diseases, cancer, not from weakness, if trained enough.
Often the middle way is the way! I fast 18-20 hrs once every week or two. Important not to overload breaking the fast and avoid or go light on oils and fats. I'm usually ravenous the next day and I sure make up for the restriction from the fasting day. The time of fasting is great for any mental tasks as the brain is working way better than normal. I usually feel crap after the fast. A good nap is advised. But Ifeel great the next day. When I was a smoker my lungs felt so much better in the days after the fast. Also reducing carbs has been great for better brain clarity. Must mention fermented foods. Total game changer for me . I'm a novid who was living in lockdown with multiple covid sufferers. I used to get a flu or bad cold every year. Since daily consumption of home made kefir, kombucha and good store brought kimch and saurkraut I've had no covid and one day of mild cold. Thats 8 yrs and im 62 years young. I'm sure being a creative and emotionally intelligent helps too, which I've both fostered in the last 4 yrs. And then there's meditation. Just do it! Any how any where.
All good except for the constant focus on adding protein especially by drinking processed protein. I focus more on keeping my strength "like grip strength" with pull-ups than muscle mass.
Interesting point...please feel free to expand on this...i'm hearing more and more about "grip strength", but Dr Brad is always harping on overall "muscle mass"...
@@Handelson Well, Dr Brad is a young man, and all young men want to get pumped up with a bod like a Greek God. When they get older they won't want to shorten lifespan by constantly feeding muscle growth and possibly cancer trying to keep their muscle mass. You have to eat a lot to keep feeding big muscles or they go away.
@@techwhiz6629 Does that mean grip strength is tantamount to overall strength, is thereby tantamount to sufficient muscle mass for a long healthy life?
It's very odd, when you think about it, that a big breakfast is recommended for homosapiens - to my knowledge, humans evolved as hunter gatheres, this means that when they woke up, there was no food - they had to go out and get it! So, they probably wouldn't eat until at least lunch time (maybe big lunch followed by a 'pack' sleep of tribe members... I can't imagine them having a big breakfast before they knew hot to preserve and store food....
So what was his conclusion?? Don't fast just calorie restrict and eat little at night? I can't sleep when I'm hungry. I have to have a larger dinner or I lose sleep.
My husband used to be like this, he was convinced he couldn't sleep if he didn't have a late dinner. At some point he believed me that this was mostly in his head and due to habit, so he changed that habit. What he did was he "sacrificed" a few nights of sleep in the first week of eating earlier because of not being able to sleep for being hungry. But then his body got used to not having food late in the evening and it stopped feeling hungry at night. He now has much better sleep in general.
same - im done with my biggest meal 3h before sleep but i try 4h, i think it should be fine when im hungry, i cant sleep + i get really bad sleep (waking up at night and all the jazz) + i drink like 4liter water a day and my last sip is 3-4h before sleep aswell - i never wake up again to pee
I think it is minimum 48 hrs...unless you have some health problems i don't think it is necessary to go longer that 48 hrs...i mostly do 40-48 hour fasts and once a year do a 72 hour fast.
I always do Early Time Restricted Feeding, eating window from 7am to 3pm. So I eat breakfast and lunch, never eat in the evening. I had read about circadian rhythm and best insulin sensitivity times in the day, so I do Early TRF.. When I eat something at night, I notice i get a bad headache in the morning.
The most efficient fast for multi day is 1200 calories for a week every 2 or 3 months to revitalise mitochondria/immune system . I wonder if make those calories pure mostly keto eg protein +fiber, +greens, + berries . From studies benefits last for a few months , Ie how much muscle loss then
That's simply not true, Brad. You're promoting a one-size-fits-all approach, but that never works. If everyone followed the same strategy, some might benefit, others might notice no difference, and some could even suffer. When it comes to health, wellness, and nutrition, individuality plays a huge role. What works for one person may not work for another, and factors like metabolism, lifestyle, personal preferences, and underlying health conditions must be considered. The saying "Eat breakfast like a king, lunch like a prince, and dinner like a pauper" is a general guideline that has worked for some, but it's not a universal solution. For some, a larger dinner might be more suitable, while others may thrive on a different eating schedule. Some might find intermittent fasting works better, while others may need smaller, more frequent meals. Ultimately, the key is to find what works for you-your body, energy levels, goals, and unique needs. Health and wellness are deeply personal journeys, and it's essential to remain flexible, experiment, and adjust based on your own experience.
I love your content but that part about exhausting the liver's glycogen reserves sounds like what keto is supposed to accomplish. I'm not an advocate of the extreme keto diet long term as I believe all food has nutritive value. But, is it possible to achieve autophagy through a carefully planned short-term keto diet?
Great summary. I stopped intermitting fasting cause of the muscle loss. Even the water fasting for 4 days WITH weight training was causing muscle loss but it seems easier to come back. Interesting that „old“ eating advices tend to come back all the time.
I appreciate the facts. This is, after 4mo on Ketovore my main struggle. I eat OMAD right before bed. I do not have a "routine", as my mate drives truck. This is a problem but not one I can easily fix. 😢
I find that a large portion of the sleep-oriented advice found on RUclips is utter nonsense. My favorite such nonsense is "don't have any clocks visible". If I'm in bed and I can't glance at an accurate clock, I go crazy with concern for not knowing the time!
In my case, I did find 2 things that improved my sleep, in that I was able to remember more dreams and sleep for longer periods. 1) I stopped drinking alcohol. 2) I started extended fasting for 40-60 hours weekly. Both of these steps led to noticeable improvement for me both on nights when I was fasting and nights when I was not.
The same is true for all of these fad diets - keto, paleo, carnivore, etc. It is *not* the type of diet that provides the benefits, it's the restrictive nature that leads to caloric deficit and thus weight loss. It has long been known that a whole food, plant based diet is optimal for health, but sadly, only a small percent of the population is wise enough to follow this...
Dr, You say that intermittent fasting doesn't work with humans and only makes them lost muscular mase. But maybe the fixing it has to be done is: - Skip dinner instead of breakfast. - don't do it daily, but weekly trying to teach the up to 48 hours with out eating. ???? Anyway. It would be nice if the study is made only with whom skip dinner. Also, its difficult to guarantee of its done properly by the participants.
"When I did multi day fasts I lost muscle mass", isn't that just anecdotal evidence and something someone like you would usually dismiss from anyone else? You don't even provide your own results in the form of Dexa scans, strength changes, etc.
I skip carbs until about 6-7 but have just fat and protein, then eat heavy at dinner for a few hours, plenty of carbs. Do a light workout (in addition to regular workout) at night, like a set of squats an hour before sleep and sleep fine. Feel like I can't be imagining the perceived autophagy benefits I'm getting in the brain and body from the intermittent carb cessation. Study doesn't resonate to me.
Breakfast like a King: Lobster and caviar for breakfast...check Lunch like a Prince: Steak for lunch...check Dinner like a Pauper: Pizza, hot dogs, fries, chips, macaroni and cheese for dinner...check Sounds like a pretty easy eating strategy.
The claim about breakfast is controversial. Other youtube doctors like Dr Berg advise skipping breakfast. I'm on keto, practice IF, eat no sugar or junk food, skip breakfast, and feel best I ever have. I don't feel hungry in the morning and I feel like I'd be forcing myself to eat. As others have pointed out, I doubt we've evolved eating big breakfasts. Curious to see more research on this. However, I do think that not eating a few hours before sleep is legit advice and the opinion on this seems to be unanimous.
I agree. The practice of extended fasting does get easier over time. I tend to do 40 or 60 sequential hours in a week and it is not difficult for me now that I have been doing it regularly for more than 7 months.
There is a simple solution to the supposed muscle loss. Supplement with Leucine and Lysine (and one more pill with all the essential amino acids) in the morning and afternoon. A gram or so of each at each time. That way the body won't need to sacrifice muscle mass for amino acids, but it won't be so much protein that glycogenesis happens. (I was never able to gain muscle mass until I started supplementing those two AAs.) Not pure fasting, but best of both worlds. They need to do that study. And we need to hear from Dr. Fung on this channel and have these two viewpoints hashed out between them and their hand picked studies...
I think if you do this you're chronically activating mTor which is what you don't want for longevity. Rapamycin works to extend health/lifespan by suppressing mTor.
We are well beyond the, "do this it's great for everyone" approach to health. Why else is The Internet is awash with as many pro- fasting and anti-fasting videos? Clearly your mileage may vary greatly. A high protein snack before bed does wonders for sleep, hormones and exercise recovery.
I do 3 day fasts every few months. No muscle loss. This video is so misleading in so many ways. Yes, he cites "studies" but I'll stick to the hundreds of thousands of first hand experiencers of fasting and it's healing abilities. Sticking to studies is a great way to stay under pharmas umbrella.
Same here since 2001 WFPB and I eat late sleep 8-9 hrs no interruptions. Also, females should be careful loosing bone mass with fasting. That I wish I knew a few decades earlier. I no longer do long fasting as I did when it was not popular. Though I eat from late lunch to about an hour before bed. Can’t start my day full of foods it’s slows me down. My body gets what it needs and it works for me.
Fasting works! I read that if u want to see how healthy you are. Try to fast for 24 hours. Majority of people can not go that long without eating. For us, it's super easy. 💙
Not correct. He eats at 7 and 11 AM. Exactly 2250 calories tuned for his body. The reason he looks skinny is because of our western perception of living in the land of Big Macs.
Everything said is good except protein powders, it will cause cataract, you only need 0.8 g protein /lb, eating meat just once a day is enough, or even once a week, will make you live to become super-centenarian.
Im not convinced about meal timing. It's too dependent on modern facilities like refrigerators and preservatives. Any homeless person will tell you meal timing is chaotic and food is best carried in the belly
Fasting done in the correct way can have a huge impact on insulin sensitivity, weight loss, and energy levels
💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin
For extra insights + a free health checklist, sign up here 👉 drstanfield.com/pages/sign-up
Dr. Brad, have you read Arnold Ehret's book about Fasting? (Because he is number one, even as he died 1922....)
Can you look into Stacey Sims published findings on womens health? She has spent time researching womens nutritional, exercise, metabolic needs, etc. Its all relevent to what you work on. She shares that most health information we have doesnt accomodate for womens bodies, due to our complex hormonal fluctuations..
Can you cover micro/nano plastics
what if we fast, but drinking protein powder? :)
@@filippo85betti ...WITH MAX 30 GRAM CARBS AND A SERIUS BODY SCULPTING PROGAM FROM 1985 NATURAL MR. AMERICA JOHN STEWART... AND IN 8 WEEKS YOU WILL LOOK LIKE I DO AND I AM ON MY 73RD BIRTHDAY :D [ALL IN THE NAME OF THE LORD GOD ALMIGHTY TRIUNE INCARNATE CREATOR AND SAVIOR JESUS CHRIST] :D
I do a 5-day fast every six months or so. In the gym, I have felt no loss in muscle strength at all. I am 57.
me too, I normally eat 26-27 meals a month. I am 55.
Yeah, I was compelled to push back on this too. There is evidence that muscle wasting can occur....if you are essentially bedridden - but a multi-day fast raises hgh and ketones, both of which are muscle-protective; so if you're fasting for 2-5 days and also walking or doing light resistance training, well - if there's plenty of body fat to tap into I have a hard time seeing it as damaging.
I do one meal a day already for 4 years. I eat approximately 3400 kCal in a time window from 18:00 to 20:00. I am 60 years old and do heavy resistance training 4 or 5 days a week, as well as zone 2 training (3 times a week) and zone 5 training (2 times a week). I need the 3400 kCal to maintain my current weight (80 kilogram, approximately 12% fat percentage). I sleep perfectly every evening!
Awesome lifestyle 💪💪
I started Jan 10th 2020, dropped 100 Lb's from 268 to 168 then put on muscle to 185 Lb's I eat dinner from 5:30 to 9:00 pm till I am full. Mostly non processed meats, small amounts of vegetable, and a few berries. workouts are varied but mostly 3 mile fast walks, Calisthenics, some free weights, and 50 yard sprints on Grass. I was your age and a fat diabetic couch potato when I started and now 65 non diabetic and loving life. Who wants to sleep when you feel this good and have a smoking hot wife!!!
I am also 60. I eat twice. 80% of my calotries usually around 14:30. 20% at around 20:30..The times may differ. The window can be anything between 15/9 - 20/4. I eat a lot of carbs (+/- 400 G. No simple sugars). With an average 18/6 I get no carb cravings. But only 1 day of 12/12 can kick start them..
Ditto on the OMAD! Will be 4 years in May.
I eat my meal at the end of the day however.
I feel great! Never going back!
TIP: If you change your eating window to a few hours earlier before bed, then your body will produce more natural human growth hormone while you sleep. Great job by the way.
Thanks!
Thanks Keith
My first experience with fasting was as a wrestler in high school. I lost the habit as I got busy as an adult, but I returned to it often and recently have worked my way back to doing it regularly. I have found over time that a 40 hour fast once per week - i.e. no calories after dinner on day 1 until lunch on day 3 - seems to be sustainable and beneficial over time. I have lost 30lbs. My BP is down 10 points for both measures. I sleep and dream better. I feel good enough after 40 hours that I sometimes extend it to 60 hours by waiting to eat until breakfast on day 4. I feel like the benefits over intermittent fasting are: 1) the simplicity of the practice leading to better adherence, 2) the longer larger reduction of glucose and insulin in the blood, 3) The advantage of having more flexibility in that I can shift the days to plan for travel and social engagements, and 4) An increase in the duration of time spent in ketosis and autophagy. So my advice is to experiment. Do what works for you, and do it religiously. It really does help.
I also do a 40 hour weekly fast. I used to do 48 hrs every two weeks but i am now on the shorter, weekly fast. You probably don't have a problem with maintaining muscle mass, but i struggle with it. But like you said, one has to experiment to find the best regimen. Do you do any physical work during your fast? I like to do outside work all day on the fast days (thereby avoiding the kitchen). I am pretty fagged out when i go to sleep, but i find i am fairly rejuvenated the next morning..
I do a 36 hour to 38 hour fast twice a week and that works really well for me sometimes I’ll just do every other day for a few days. I am 60 female and have a large garden to maintain so I’ve got good flexibility and strength. I find it far easier to just go without food than to do any kind of dieting or restrictive eating and I get so much done on the days that I am fasting and I sleep well. I always enter into food with a nice chicken broth and then an hour or two later have a organic coffee with cream then an hour after that I have vegetables cooked and some kind of protein. This works really well for me and I have lost 12 kg since June last year.
@@brightmeadow820 That's awesome keep it up!!
I have been intermittent fasting (IF) for the past 3 years. This has allowed me to lose 50 pounds and to keep it off. I see IF as a key foundation of excellent health. Second, I see saying "NO" to foods and drinks that cause one's body to have problems.
If you have the discipline to intermittent fast most days, it is much easier to get off foods and drinks which cause our body problems.
The real fasting was the mistakes we made along the way.
Multiple day fasts helped me turn my life around for the better, including losing 100 lbs. 4 years later, I'm still a solid 200 lbs and compete in athletic activities, requiring proper muscle function. It'd be cool to have you debate Dr. Jason Fung on the claims of muscle loss from multiple days. I do agree that eating late at night definitely messes with sleep. It seems like the healthier I get, the MORE I am impacted on what I eat late at night. Now that my body handles dietary carbs better, I get energy from eating carb heavy food at night, preventing me from being able to sleep.
There is still something very strange about this. For 90000 years we did not have (and could not enjoy) breakfasts like kings. Humanoids have evolved without breakfasts like kings. This makes it fairly conclusive that consumption of (most) calories in the morning could never be the most healthy option, we would not have survived this long. Humanoids would not save their food for next morning. They would start their day picking fruit, harvesting stuff, collecting stuff, hunting and gathering and then maybe eating some while doing so or sharing it with family members, but definitely not a large meal at the start of their day. Also, by revealing that this is what you've been doing for years does not make it look more reliable, rather the opposite. You've cherry-picked validation bias. Let's see how your intestines are doing when you're age 58, then come back to us and still hold on to your habit being the best one..
Fasting provides other benefits & reasons beyond weight loss such as, in my case, reducing rheumatoid arthritis symptoms. Intermittent fasting provides longer rest periods for the body by shortening digestive periods, enabling recovery and reducing inflammation.
I have been able to reduce my RA symptoms using intermittent fasting, not to mention improve my energy & mental focus during the day.
Exactly
I don't think the studies looked at those factors, and you may be right, but it's just an anecdotal account. The best study found no impact on blood sugar or weight loss.
@@jackson8085 ? My comment is specifically about benefits other than weight loss. Thank you.
I am 43, and whenever I fast for 36 hours, I perform very well in the gym afterwards. For me it's not only about lower calories, but indeed, about time restricted food intake window.
How many days were you fasting for?
I've done 3 day fasts and it takes about a week to hit my normal strength again.
Most muscle lost is due to glycogen depletion, but for any actual muscle lost lighter weight training during fasting is going to help mitigate this.
Lastly any list comes back quick due to HGH and the test boost you get.
Dr Stacy Sims mentioned recently that autophagy is actually better stimulated by exercise which is something that I think is important to consider around fasting. Whats the point of fasting and risking muscle loss when exercise can have the same effects. Is this something you have looked into and can confirm? This paper in the journal of Physiology seems to suggest so " Regulation of autophagy in human skeletal muscle: effects of exercise, exercise training and insulin stimulation"
You didn't bring up the fact that multi-day fasting also triggers growth hormones which protect against muscle loss, which shorter fasts don't do.
I'm not that old (41), but boy do I wish I knew about this stuff when I was in my early 20s! Making up for it now has a lot of annoying downsides.
Like what? Seems like it would be all positives
@brandonyoung4910 I should built. muscle and maintained fitness through my early 20s, but I didn't. So now I pay for it with longer recovery days, and having to be careful not to injure myself and other annoying things. Being active in your 20s seems to help when you're older.
I only eat dinner. I don't go to sleep until 2AM since I retired. I've always been a night owl. I would have to force myself to eat breakfast at 10AM. I have lost 10 lbs in 3 years doing this and never felt better.
i'm glad i subscribed to your channel since early days
I completely disagree, regardless of some study.
I much prefer to eat heavier at night time. Going to bed hungry gives me the worst sleep.
I've seen other studies contradicting that study as well.
My bloods/blood pressure and sleeps are "perfect" so I ain't changing a thing lol.
I feel like sometimes you just need to do what works for you, regardless of what you read on the internet 🤷♂
Just goes to show how different we all are. I'm a night alert person and find I sleep fine if I eat moderately no more than 2-3 hours before bed.
@Timsimmonds1 i like to ear 2 hours before bed (not dinner, but some night time protein) then i sleep like a baby. If i go to bed hungry, my sleep is horrible guaranteed
@@Dopamine-87 Same. Protein and veg for dinner works.
@Timsimmonds1 i even like a few carbs, bit of salt. Helps me not get up to pee at night haha
exactly I need to eat the most at dinner
thanks Brad!
Jason Fung left the chat
😂
This is great information. I have observed this through my own personal experiences
Great episode with very usefull procedures...
Brad, don't forget that TSH also elevates when people do intermittent fasting, skipping breakfast
This is by far the most correct explanation of how we should eat. The problem is people's incorrect monitoring. They still rely on the bodyweight scale without knowing their body composition and think the time-restricted diet (their way) works when they step on the scale. But they are not aware that they lose muscles instead of fat. The word "weight loss" is such a misleading word; it's a real mystery how it is still used by health professionals. Why we cant simply switch to Fat-loss and Body composition (body-fat %)? We are in 2025, where body composition measuring is affordable and reliable for most people. I hope that you agree with this. Could you please make a video about this topic?
I pray to God that everyone who is reading this gets better and stays healthy. What helped me is using the herbs from the book the hidden herbs by anette ray
Thoughts on Bryan Johnson?
With nicotine "supplements" i've never had a problem with incessant snacking. My willpower is however, skinny-fat. Refuses any sort of workout. Good or bad ? I don't know.
There is a bit more to it. There was a study, where people were eating every other day, vs everyday few times a day. Both avg out at the same kcal intake per day, even tho, both were in deficit. The group eating every other day lost less muscle and more fat in comparison to group eating few meals per day, everyday.
Cite the source
Pretty sure it was the other way around
Check out this. In one of his trials, Dr. Valter Longo's human subjects did NOT lose lean body mass. Dr. Longo is famous for the Fasting Mimicking Diet. Video is right here on YT: Fasting Mimicking Diet, longevity and age-related diseases | Valter Longo, PhD | The Metabolic Link
The issue is I am not hungry in the morning at all
I used to not eat to 12, but you can rejig it to 8am overtime by waking up your digestive system. Like anything takes time to normalise . But yeah even will younger in mountains multi day highing about to tackle a 1000m pass . Up at 5.30am hot chocolate o coffee, Then eat at 9am once over the pass and down to a meadow . Dairy Farmers up at 4 or 5 maybe a a drink, snack and big breakfast at 9am once shed/yards cleaned cows back to pasture
Same here, but then I realized that it was because I was eating huge meals before bed. Try skipping dinner entirely for a few days and you will probably be starving in the morning or at least by lunchtime.
A lot of people eat so heavy at night they are not hungry in the morning. This used to be me. It took a while but I'm reset now. My last meal is at 6pm and its light, I go to bed at 10 and sleep right through the night most nights
@@jamessullenriotI’m the same. 2 large meals then small dinner around 6 and sleeping around midnight. Easy and feels good. Don’t know how anyone can sleep with a heavy meal near bed lol
I didn't know that saying also existed in English! My granddad used to say it in French: "le matin mange comme un roi, le midi comme un prince, et le soir comme un manant." He lived till the age of 99 btw :)
The exact same saying exists in Spain as well 😊
🎯Absolute truth. Spent an entire year on these 3 points, specifically, as they apply to a 59 yr old (meat based eating) female. Used a CGM, keto Mojo device, & a sleep tracker/fit bit type device for self study. Everything you point out here has been spot on, for me anyhow. During times I was not getting enough protein, fat, or quality sleep- or all three- I was unable to put much energy into exercise. In fact, I scaled back for weeks at a time when I had major dental surgery, & was not able to intake nearly enough protein, though I sure tried via shakes & soft foods. Also thought a couple of 3 day fasts may be in order~ I was wrong on that. I did supplement w/vitamins & such during this time, yet my muscle mass & overall health, energy, sleep & mood took a major hit. Took several months to recover, & even a year later, I do not feel all the way up to par. Point being, I could have done more ahead of time & during to offset the deficit, in retrospect. Protein is critically important, & for someone who burns fat for fuel, so is my fat intake, obviously.
Much more discovered during this time, above is just one example. Main takeaway for me is that I need to drastically change my food intake times, as I've eaten my biggest meal in the evenings for many decades, due to work schedule/lifestyle obligations. As a result, my sleep has been crap for many decades, errrgghh~ & I'm fully aware of how critical good sleep is. Now retired, I have every reason to shift this around to your "king/ prince/ pauper" method, w/largest volume being in the morning. Still not hungry at all in the morning, but I am working on it~ skipping coffee until after I'm awake a few hours, in hopes it will stimulate appetite. At the very least, I drink a large bowl of bone broth in the morning, with added butter, beef isolate powder & extra collagen as well, then larger meal around 1pm to 3pm. I'm confident I will get there, if I stick with it. We can train our bodies
Keep at it folks, because my experience directly confirms that what Brad is saying here is 100% fact~ for most all of us I would think. Samantha in AZ
I skipping breakfast i feel i have more energy, if i eating breakfast i just getting lazy even on Keto diet..
general question - Is there anything to be considered if one fasts after a 1000 calorie meal, as opposed to fasting after a 5000 calorie meal? are the benefits equal? -thanks in advance
So big breakfast, good lunch and small supper. If for example maintenance calories are about 3,000, roughly how does that break down, and about how many hours before bed is early?
How to do fasting when taking antipsychotics? They increase hunger
Things that reduce appetite like L-glutamine or chromium Picolinate or garcenia cambogia?
@l3rucewayne1 thanks! :)
@@Momochanhehe:)
But breakfast doesnt work for everyone....im very alert nd energetic when i fast nd food makes me sleepy.
- same here. I just can't handle breakfast - never could. And I don't have supper either. TBH I reckon that everybody's different and you need to find what works for you.....
I am 74 and eat 2 good sized Meals that are low Glycemic Foods that are slow digesting (Protein & Complex Carbohydrates) with 6/18 Intermittant fasting. I take Creatine Monohydrate, L-Leucine & TMG with my Protein Shake to stimulate muscle growth. I do resistance training 3 days a week & am increasing my lean body mass & Strength.
In case of multi day water fasting, if you have 80g carb from 3rd day onwards, then muscle loss is minimal. As there is no need of gluconeogenesis for the body after glycogen depletes fully, due to carb intake
On Sundays we ate breakfast, dinner and supper. Dinner was the large mid-day meal.
You are my favorite vampire doctor. Thanks for sharing your knowledge with us.
Now when you reference morning/evening are you being literal about the times of day, or are you going by when people usually wake up/sleep? What about nightshift people? Can we get the same benefits by keeping our calorie intake close to when we wake up?
I assume, it's mainly aging that makes muscles weaker. Thus if aging is slowed by fasting, loss of muscle will also slow. Most persons die before 100 from cardiovascular diseases, cancer, not from weakness, if trained enough.
Often the middle way is the way! I fast 18-20 hrs once every week or two. Important not to overload breaking the fast and avoid or go light on oils and fats. I'm usually ravenous the next day and I sure make up for the restriction from the fasting day. The time of fasting is great for any mental tasks as the brain is working way better than normal. I usually feel crap after the fast. A good nap is advised. But Ifeel great the next day. When I was a smoker my lungs felt so much better in the days after the fast. Also reducing carbs has been great for better brain clarity. Must mention fermented foods. Total game changer for me . I'm a novid who was living in lockdown with multiple covid sufferers. I used to get a flu or bad cold every year. Since daily consumption of home made kefir, kombucha and good store brought kimch and saurkraut I've had no covid and one day of mild cold. Thats 8 yrs and im 62 years young. I'm sure being a creative and emotionally intelligent helps too, which I've both fostered in the last 4 yrs. And then there's meditation. Just do it! Any how any where.
All good except for the constant focus on adding protein especially by drinking processed protein. I focus more on keeping my strength "like grip strength" with pull-ups than muscle mass.
Interesting point...please feel free to expand on this...i'm hearing more and more about "grip strength", but Dr Brad is always harping on overall "muscle mass"...
@@Handelson Well, Dr Brad is a young man, and all young men want to get pumped up with a bod like a Greek God. When they get older they won't want to shorten lifespan by constantly feeding muscle growth and possibly cancer trying to keep their muscle mass. You have to eat a lot to keep feeding big muscles or they go away.
Grip strength alone is not of use. The studies used grip strength as a proxy of exercising people having good grip strength
@@techwhiz6629 Does that mean grip strength is tantamount to overall strength, is thereby tantamount to sufficient muscle mass for a long healthy life?
@@Handelson No. Grip strength is only about forearm muscles. Not about overall muscle mass of the body.
No amount of fasting has ever resulted in energy for me, only distracted hunger and moodiness.
Kinda sounds like the strategy of Bleuprint's Bryan Johnson. I searched but no videos on that. Any thoughts on his strategy?
I fast in the evening because it improves sleep for me. I just make sure to eat enough protein during the day.
It's such a pleasure and a gift to eat after work while relaxing at home.. :(
Does anyone have a suggestion for a good low calorie protein shake? I am new at this. I have a blender and would to make my own.
I use Keto Chow with no extra fat. That's about 130-150 calories per shake, running at 26g protein.
I'd be interested to know what you think about Dr. Vongo's Prolon fast. It seems to me to address the muscle loss issue by keeping glycogen levels up.
Roast beef for breakfast 🤮
Sorry, but ideal diets need one important thing, the ability to eat them
This type of fasting make the nose sparkling shiny.
It's very odd, when you think about it, that a big breakfast is recommended for homosapiens - to my knowledge, humans evolved as hunter gatheres, this means that when they woke up, there was no food - they had to go out and get it! So, they probably wouldn't eat until at least lunch time (maybe big lunch followed by a 'pack' sleep of tribe members... I can't imagine them having a big breakfast before they knew hot to preserve and store food....
So what was his conclusion?? Don't fast just calorie restrict and eat little at night? I can't sleep when I'm hungry. I have to have a larger dinner or I lose sleep.
Try to have some coffee in the morning & add more healthy oil , works for me
My husband used to be like this, he was convinced he couldn't sleep if he didn't have a late dinner. At some point he believed me that this was mostly in his head and due to habit, so he changed that habit.
What he did was he "sacrificed" a few nights of sleep in the first week of eating earlier because of not being able to sleep for being hungry. But then his body got used to not having food late in the evening and it stopped feeling hungry at night. He now has much better sleep in general.
try eating larger breakfasts and lunches
@@jackson8085 ridiculous suggestion. You have no insight
same - im done with my biggest meal 3h before sleep but i try 4h, i think it should be fine
when im hungry, i cant sleep + i get really bad sleep (waking up at night and all the jazz)
+ i drink like 4liter water a day and my last sip is 3-4h before sleep aswell - i never wake up again to pee
How many days is a "multi-day fast?"
I think it is minimum 48 hrs...unless you have some health problems i don't think it is necessary to go longer that 48 hrs...i mostly do 40-48 hour fasts and once a year do a 72 hour fast.
I always do Early Time Restricted Feeding, eating window from 7am to 3pm. So I eat breakfast and lunch, never eat in the evening. I had read about circadian rhythm and best insulin sensitivity times in the day, so I do Early TRF..
When I eat something at night, I notice i get a bad headache in the morning.
Seems resonable. I have switched my fasting to eating breakfast and dinner because of better sleep.
The most efficient fast for multi day is 1200 calories for a week every 2 or 3 months to revitalise mitochondria/immune system . I wonder if make those calories pure mostly keto eg protein +fiber, +greens, + berries . From studies benefits last for a few months , Ie how much muscle loss then
How early (dinner)? How light? This sounds like extreme intermittent fasting to me.
I would take all these studies with a grain of salt, however some studies show that salt intake…..
That's simply not true, Brad. You're promoting a one-size-fits-all approach, but that never works. If everyone followed the same strategy, some might benefit, others might notice no difference, and some could even suffer.
When it comes to health, wellness, and nutrition, individuality plays a huge role. What works for one person may not work for another, and factors like metabolism, lifestyle, personal preferences, and underlying health conditions must be considered.
The saying "Eat breakfast like a king, lunch like a prince, and dinner like a pauper" is a general guideline that has worked for some, but it's not a universal solution. For some, a larger dinner might be more suitable, while others may thrive on a different eating schedule. Some might find intermittent fasting works better, while others may need smaller, more frequent meals.
Ultimately, the key is to find what works for you-your body, energy levels, goals, and unique needs. Health and wellness are deeply personal journeys, and it's essential to remain flexible, experiment, and adjust based on your own experience.
Interesting! I like to workout before noon, so no breakfast makes it easier (for me) on an empty stomach. But still, the idea seems very sound...
And what about muscle loss?
If done for extended periods, it becomes detrimental. Fasting should be cycled, like most things.
I would give anything to never hear Dr Brad to never say “pauper” agaon
I love your content but that part about exhausting the liver's glycogen reserves sounds like what keto is supposed to accomplish. I'm not an advocate of the extreme keto diet long term as I believe all food has nutritive value. But, is it possible to achieve autophagy through a carefully planned short-term keto diet?
This is old news. Just don't eat 2-3 hours before sleeping.
Fasting gives the digestive track a rest though. Dry fasting is powerful.
How old is Dr Stanfield?
Old enough.
Great summary. I stopped intermitting fasting cause of the muscle loss. Even the water fasting for 4 days WITH weight training was causing muscle loss but it seems easier to come back. Interesting that „old“ eating advices tend to come back all the time.
I appreciate the facts. This is, after 4mo on Ketovore my main struggle. I eat OMAD right before bed. I do not have a "routine", as my mate drives truck. This is a problem but not one I can easily fix. 😢
What is "eating earlier"?? This is different all over the world. I like to know what an " early dinner" is....
My opinion would be that it depends on when you go to sleep in the evening. The earlier the better before sleep or daily "shut down" of activity.
can i fast with EAA`s?
I find that a large portion of the sleep-oriented advice found on RUclips is utter nonsense. My favorite such nonsense is "don't have any clocks visible". If I'm in bed and I can't glance at an accurate clock, I go crazy with concern for not knowing the time!
In my case, I did find 2 things that improved my sleep, in that I was able to remember more dreams and sleep for longer periods. 1) I stopped drinking alcohol. 2) I started extended fasting for 40-60 hours weekly. Both of these steps led to noticeable improvement for me both on nights when I was fasting and nights when I was not.
So Bryan Johnson was right
The same is true for all of these fad diets - keto, paleo, carnivore, etc. It is *not* the type of diet that provides the benefits, it's the restrictive nature that leads to caloric deficit and thus weight loss. It has long been known that a whole food, plant based diet is optimal for health, but sadly, only a small percent of the population is wise enough to follow this...
Dr, You say that intermittent fasting doesn't work with humans and only makes them lost muscular mase.
But maybe the fixing it has to be done is:
- Skip dinner instead of breakfast.
- don't do it daily, but weekly trying to teach the up to 48 hours with out eating.
????
Anyway. It would be nice if the study is made only with whom skip dinner.
Also, its difficult to guarantee of its done properly by the participants.
"When I did multi day fasts I lost muscle mass", isn't that just anecdotal evidence and something someone like you would usually dismiss from anyone else? You don't even provide your own results in the form of Dexa scans, strength changes, etc.
I skip carbs until about 6-7 but have just fat and protein, then eat heavy at dinner for a few hours, plenty of carbs.
Do a light workout (in addition to regular workout) at night, like a set of squats an hour before sleep and sleep fine.
Feel like I can't be imagining the perceived autophagy benefits I'm getting in the brain and body from the intermittent carb cessation. Study doesn't resonate to me.
Breakfast like a King: Lobster and caviar for breakfast...check
Lunch like a Prince: Steak for lunch...check
Dinner like a Pauper: Pizza, hot dogs, fries, chips, macaroni and cheese for dinner...check
Sounds like a pretty easy eating strategy.
Eating is a gift and pleasure of life though
The claim about breakfast is controversial. Other youtube doctors like Dr Berg advise skipping breakfast.
I'm on keto, practice IF, eat no sugar or junk food, skip breakfast, and feel best I ever have. I don't feel hungry in the morning and I feel like I'd be forcing myself to eat. As others have pointed out, I doubt we've evolved eating big breakfasts. Curious to see more research on this.
However, I do think that not eating a few hours before sleep is legit advice and the opinion on this seems to be unanimous.
When I fast for more than 3 days, I'm not hungry at all. It gets to be so easy. It's crazy 🤪
I agree. The practice of extended fasting does get easier over time. I tend to do 40 or 60 sequential hours in a week and it is not difficult for me now that I have been doing it regularly for more than 7 months.
I have done several multi day fasts and never lost muscle mass. You must have done something wrong.
I want to gain weight but profit from intermitted fasting regarding the slower aging
There is a simple solution to the supposed muscle loss. Supplement with Leucine and Lysine (and one more pill with all the essential amino acids) in the morning and afternoon. A gram or so of each at each time. That way the body won't need to sacrifice muscle mass for amino acids, but it won't be so much protein that glycogenesis happens. (I was never able to gain muscle mass until I started supplementing those two AAs.) Not pure fasting, but best of both worlds. They need to do that study. And we need to hear from Dr. Fung on this channel and have these two viewpoints hashed out between them and their hand picked studies...
I think if you do this you're chronically activating mTor which is what you don't want for longevity. Rapamycin works to extend health/lifespan by suppressing mTor.
A better solution for muscle loss is to eat enough protein and lift weights.
We are well beyond the, "do this it's great for everyone" approach to health. Why else is The Internet is awash with as many pro- fasting and anti-fasting videos? Clearly your mileage may vary greatly. A high protein snack before bed does wonders for sleep, hormones and exercise recovery.
Please summarize at the front, not at the end. Fact > conclusion > evidence.
I do 3 day fasts every few months. No muscle loss. This video is so misleading in so many ways. Yes, he cites "studies" but I'll stick to the hundreds of thousands of first hand experiencers of fasting and it's healing abilities.
Sticking to studies is a great way to stay under pharmas umbrella.
No need. I just eat a well planned whole plant diet and there's no concerns about health issues.
Same here since 2001 WFPB and I eat late sleep 8-9 hrs no interruptions. Also, females should be careful loosing bone mass with fasting. That I wish I knew a few decades earlier. I no longer do long fasting as I did when it was not popular. Though I eat from late lunch to about an hour before bed. Can’t start my day full of foods it’s slows me down. My body gets what it needs and it works for me.
You mean you eat a whole plant diet that requires supplementation of certain vitamins, proteins and minerals
8:50 says what to do :)
I love junk food in the morning haha
I keep watching this guys mouth to see if he's AI.
tldr?
Fasting works! I read that if u want to see how healthy you are. Try to fast for 24 hours. Majority of people can not go that long without eating. For us, it's super easy.
💙
So what there are benefits 👍, protein is overrated
Bryan Johnson eats one meal at 11am!
And stuffs himself silly with how many pills? No wonder he's not hungry, no room after a few hundred pills.
@@haraldtheyounger5504 🤣🤣🤣
Not correct. He eats at 7 and 11 AM. Exactly 2250 calories tuned for his body. The reason he looks skinny is because of our western perception of living in the land of Big Macs.
Everything said is good except protein powders, it will cause cataract, you only need 0.8 g protein /lb, eating meat just once a day is enough, or even once a week, will make you live to become super-centenarian.
Too late to the party... just a note, try dry fasting instead ;)
real men do dry fast
So far as I know, fasting is not healty of working for women. I think this should be in this video.
Another reason to eat more earlier is it aligns with the typical amount of physical activity people perform throughout the day.
I wonder about the thyroid and cortisol levels being higher in the morning. Dr Bright says to eat butter before going to bed at night.
Im not convinced about meal timing. It's too dependent on modern facilities like refrigerators and preservatives. Any homeless person will tell you meal timing is chaotic and food is best carried in the belly