You need carbs for energy . He never mentions anything about severe sugar intake, most fat people eat so much sugar which ends in diabetes. This doctor is not my idea of healthy. Americans are most obese population per capita in the world. He's trying to sell a foolish book.
@@HerbertFlowers-l3h I have to agree here, with some changes. Sugar itself does NOT create diabetes, it's saturated fat intake that creates it by influencing the cell to not open in the presence of sugar, so the blood sugar levels rise instead of being burned. So the issue becomes the combination of Uber concentrated sugars in engineered food and high saturated fat intake. So the "don't fear fats" thing is incorrect. It should be "don't fear healthy fats such as omega 3s, continue fearing saturated fats and omega 6s" I really liked his talk about how high insulin affects our health and how it affects our endocrine system overall.
Dr Bikman looks great in those glasses! OMAD comes after gradually reducing eating window. I've done it now last 3 months after gradually reducing window . Never hungry, eat only meat, fish healthy fats and under 10g carbs a day. Reversed T2D, lost 47 lbs in 6 months and feel 20 yrs younger.
I've always believed that. No bad foods in my house so it's easy to do the right thing. Once you get acclimated to real food then going out is not a problem. I'll sit and drink black coffee while others eat. They might think I'm weird but I'm the one without all the health problems. 😊
So hearing that Bikman makes waffles for his kids and likes sourdough bread and pizza makes him so much more like a real person. Thanks for this interview!
I make waffles using Keto Chow protein powder (Maple flavor) an egg and some plant milk and they are actually better than "real" waffles.@@yocomment4707
He’s not eating them, and that many eggs in a waffle recipe is substantial-it is the older way of making waffles. Most waffle mixes have maybe one. Those are the qualifiers, I think. Cheers!
Sourdough (ORGANIC Flour ONLY) requires a minimum of a 24 hour fermentation & preferably 36 hour fermentation (use a tsp of inulin soluble fiber to feed the ferment if over 24 hours). The longer ferments "eat up" lots of the refined Starches in the flour... turning them into good stuff.
I had gout for over 25+yrs. All kinds of tougher cuts, and pork made my gout worse. I eventually went carnivore to lose weight and I reversed T2D and gout. I now look back and realize that insulin resistance was the main culprit with my gout. Not eating meat. I can eat all kinds of cuts of meat now and I do not get gout any longer.
Thankfully, I read Grain Brain when I became a new mom. I NEVER buy cereal, juice, or milk. And I keep processed food as minimal as I can. They get lots of butter and healthy fats w a good amount of vegetables and animal protein. My kids hv absolutely NO focus or behavioral issues. They’re happy, normal kids. If parents just knew how impactful food is to kid’s brain development and emotional health.
YOUR ABSOLUTELY RIGHT - BUT YOU CANNOT GET MOST PEOPLE TO LISTEN - THE SKIP DOWN THE YELLOW BRIICK ROAD TO SUFFERING AND DEATH - GOD BLESS YOU AND YOUR BEAUTIFUL CHILDREN - THEY ARE BLESSED TO HAVE SUCH A LOVING AND INTELLIGENT MOM -
@@YOURRAINBOWBRIDGE1111 Thank you! I try my best. And you’re right, I tell my friends hoping it will help them and their kids. Nope, they don’t believe me. I’ve learned to speak less. It’s like casting pearls unto swines.
@@di3486 try carnivore for a month or two. It will definitely help you with the insulin. It is not for long term. But just break the stubbornness of your insulin. Veggies has some carbs in them and sometimes you just need 0 carb to get started to heal. Whe n you start back the veggies, start with VERYlow carb veggies, like spinach, chard. Until you do carnivore must have fiber like psyllium. And lots of water. It will work.
TLDR: Insuline stores fat. If you eat lots of carbs and many times a day, your body will always have high insulin and thus storing lots of fat. No matter exercise or calories control. Best to let your stomack empty and avoid snacks to allow insuline to go down. Eat more fat and less carbs. Exercise and calories control come after insuline control.
I have tried fasting, and I actually gained weight because my body thought it was starving. The timing of the fasting I think is what really matters. I tried changing my eating window to eating breakfast at 10 o’clock, lunch at 2 o’clock and dinner to 6 o’clock and I have successfully lost weight without starving. Good luck to everyone and I hope this works for someone out there struggling like I was.
Did you try lowering your carbs for a while before you tried? I've heard that puts your body in the right hormonal state to make the best of fasting. Although, sometimes it's not the right time and it is harmful in your situation. Do what's best for you!
I got Salmonella Poisoning from putting a raw egg in my shake. Both my Kidneys stopped working and I was in Hospital on a drip for two weeks! I would NEVER eat raw egg ever again!
One of the BEST explanations I have ever heard. Once you understand, fat loss becomes easy. Thank you Dr. Bikman (I have also learned a lot from your book Why We Get Sick). So grateful.
Started out w 16:8 fasting/eating window. Now alternate between that and OMAD about 3 days a week. Then once every other week, will throw in a three day water fast. Trying to keep it switched up. LOVE listening to Ben Bikman. I knew he had a spiritual background! I could sense it. sounds he had an amazing Dad!!!
Great video: 1. Looking forward to next meal with family makes fasting easier. 2. If it’s too far way, like if we aren’t all home for that day, I’ll make that meal smaller or even try to push my fasting period that day. Cream and dark chocolate in my coffee is a great low carb 100 cal way make it from one supper to the next. I use 35% cream or whole milk because the 10% and 18% cream here has non-dairy additives. 3. Love eggy crepes. Swedish pancakes also have more egg in them. They are like crepes but thicker. I have them with butter and heated blueberries or lignin berries. If maple syrup, more butter. Walnuts are also a great way to increase fat and fibre in things like oatmeal, fruit, maple syrup, crepes. 4. I try to always keep my net carbs for any meal under 1g per 20 calories, or 20%, even if it means adding butter or walnuts or heavy cream or olive oil to salad. 5. Eggs are always a great way to skip scales away from carbs. 6. Also works with alcohol. ie eggnog of heavy cream, real ground nutmeg, whole raw egg, just one shot of rum. Alcohol still bad, but this is a great way to reduce alcohol and keep proteins and fats up on social occasions.
Honestly! I eat OMAD but eat a pound of steak, some butter, a piece of cheese, a glass of grass fed whole milk and a cup of blueberries for my meal and my body is loving it and dropping the fat. It’s a perfect amount of food to satiate me. I also lift 2x a week, full body workout. OMAD and around 40-50 grams carbs max gets me through the day easily without eating. I love a big sirloin or porterhouse, gotta be at least 16 oz.!
When I fast, (2x a week for 24 hrs is my new goal).. ...This is what the beginning church 2000 years ago did....Wednesdays and Fridays, evidently. I chew on whole cloves...about 5 max per day and drink lots of water, sometimes sparkling water. How you break the fast is SO important, Dr Bikman said here....2 boiled eggs to start is also what I do. . Homemade kefir or cottage cheese and maybe an avocado to follow as I want it seems to work, and it keeps my weight maintained at age 70. Now I must up my exercise to really shed some more pounds, also not eating carbs 3 hrs before bed and skipping breakfast most days. It's hard sometimes but I keep it flexible and am not a slave to diet as some are. Thanks for the video Dhru and Dr Bikman! I have subscribed to both your channels.
Great,just in the topic,no selling,no self and ego glorification.Keep science direct ,clean from money making and money will come as side effects.God blessings.
I want to be Dr. Bikman. Imagine working and doing research on something so crucial to keeping people healthy and extending their lives so they have more time with their families and loved ones. God Bless both of you and all those who watch this.
This was great in its diversity from most of BBs conversations. When I quit drinking alcohol I realized I have a doozy of an addiction problem, now I'm addicted to carbs and I binge eat. You could say I just transferred the problem I guess but it seems worse now, probably because I'm actually present. I'm not sure how to deal with it and keep eating healthily, it's such a mental struggle. I do well then fall off the rails badly. Yet I persist.
Please be encouraged to know that you're not alone. Lot of us are addicts.. for me it was drugs, booze, and sugar. Now I'm Keto/OMAD/Sober... only been 2 months but that's longer than I've ever had with any other pursuit of mental/physical health.
Hi, What worked for me was eliminating sugar, seed oils, starches and processed carbohydrates. Since doing this, my carbohydrate cravings and late night snacking has stopped. My weight is down 50 lbs in less than 5 months. My blood sugar levels are very good. I use a Continuous Glucose Monitor (CGM), which is a great tool to enable you to understand what foods raise your blood sugar. There is a lot of very informative low carb information available on You-Tube and many rabbit trails that you can explore. I'm sure you will figure out what works for you. Good effort to you, and enjoy your personal journey.
Gonna be honest , I was at 200lbs and needed to lose 40 pounds. The first 35 pounds I ate pure trash foods with IF 18/6 and lost the weight. I am sure it depends on the individual. I have cleaned my diet up a lot now. Took 6 months to lose the 35 lbs.
dr Bikman is right. if you have it in the house you will eat it. I go to the store with blinkers on. I don't go near the isles with chocolate, cake or tinned rice etc. I have been able to stay off sugar now for a month. I do not eat anywhere near as much because the food is not sweet. I ate more because I loved the taste. now I eat three times a day no snacks and I don't want snacks or sugar
I make shakes with 3 eggs, 1 or 2 scoops of whey protein, 75 - 150ml of single or double cream and 150ml of water. I mix 50/50 chocolate flavoured and unflavoured whey as I find 100% choc too sweet. Might even drop the choc more soon. Macros for 2 scoops and 150ml double cream = Protein 59g, Fats 92g, Carbs 5g. I'll adjust the whey and cream for what I want but always put in the 3 eggs and 150ml water.. It is delicious!
I was prescribed a CGM and it has been absolutely the best thing for my understanding of my diabetes. I have found that I can skip using the monitor for a week, but more than that and I am out of control. I am hoping that my doctor will prescribe it again. Somersworth, NH.
Abstinence is easier than perfect moderation. That's so true! It's easier for me to do a 7 day fast, not eating a single bite, than telling myself I'll just have a bowl of salad. When I have that salad, I would look for some protein. Before I know it, I'd eaten 200g of protein. Lol. But when I did a 7 day water only fast, I was able to not eat anything at all.
@paul a. Congratulations! I am glad he works for you. However, talking to a nutritionist recently, the fasting or OMAD option does not work for people with eating disorders. In fact, it can be even dangerous.
I found that after I had been eating a keto-ish diet for some time, I gradually became less hungry. I only ate when I felt hungry, and I was only eating a couple of times a day. I had stalled on weight loss, so I decided to try intermittent fasting. 16-8 works well for me. Having an 8 hr window to eat wasn't hard. I started losing weight again. I did have to set alarms and pay attention to the time. That can be tricky for me, because my circadian rhythm is almost non-existent. My wake-sleep cycles are all over the place. Right now I've gone off my restrictions because I have a new lower denture. My gums aren't fully healed yet, they're changing constantly, and it's extremely difficult to chew anything. Soft foods are mostly higher carb, even soups. I've been able to keep calories down, and avoid gaining anything back, and I still use allulose rather than sugar. I'm looking forward to being able to chew again, so I can easily go back to keto and intermittent fasting. I'm getting tired of eating soup I've pureed in the blender. I believe we've had diabetes development and treatment backwards. I believe that insulin resistance, coupled with leptin resistance, develop first, leading to the development of diabetes. I have type 2, and keto is the best diet for me to maintain lower blood sugar levels. I've lost around 70 lbs, and need to lose about 120 more to reach a normal weight.
At 42:00 Birman talks about his indulgences- I also love two THIN slices of my own sourdough toast with butter or ghee; or my own whole fat yogurt with chia seed, cinnamon and vanilla extract; or a couple of chunks of my own half-sour pickles.
So much fantastic and empowering information! Thank you both! I am late to the game in terms of the work of Dr Bikman, and this podcast, but so grateful I found my way here!
I got into this load carb world 2 years ago, I had pancreas problems, it was eating this food and the fruits, I never want to get close to them again, I had lost the will to train and run and ride because of the insulin it was killing me, today thanks to doctor phil maffettone i got into ketogenic, now i'm in carnivora, i run and ask for fasting for more than 24 hours without problems, sometimes i eat a hydrate like sweet potato and manioc, but i eat more animal protein like beef, pork, chicken, eggs liver kidneys, fish mackerel, sardines, thank you ben bikman I love your work, to keep satiety and insulin low priozar animal protein and fats I love it, fasting for 24 hours or more becomes very easy. why not those damn hydrates
From 1 professional to another Excellent job on this. I love the explanation of how cells dont do anything without the eicosanoid instruction of what to do with the energy packets. This is absolutely 100% accurate. Its also why you need to watch saturated fat intake so not to give bad information to the cells. Saturated fats will decrease insulin sensitivity and create this whole high glucose high insulin state that we need to avoid
Thank you for this information, I think I got the illusive next step on my healing journey. I went on an almost zero carb diet on Jan 22. I lost 65lbs in 5 months and kept it off for 2 years while adding a few carbs. I no longer have asthma, no longer have pre diabetes, have completely normal liver, down from a 20 cm enlarged liver 3 years ago, have reduced my coronary calcium score by 20 points (106-86). Visceral fat down from 25 to 15. And many other skin issues , gout etc. But I have stayed at about 44% body fat and my bmi still obese. No matter what I do I can''t lose any more. 4 months ago I added 10,000 steps every day. I still have about 35lbs to lose. I did fast early on but lost a lot of hair, it grew back now. I think I am going to try fasting once a week and we'll see how it goes.
Am an advocate of your guidelines for food consumption. I works for me after much trial and error. Right-on … some things I just cannot have in the house without my binge gene overtaking any sensibility I have. Thanks for that ‘cereal confession’. We’re only human🌞
It’s the blue light addition in video games/tv/computers and so on! Put blue blockers on while doing any of these things and make these experiences minimal
I have no idea how to apply this. What are controlled carbohydrates? What type, how much, which carb’s should I be eating? How much protein fits the ‘prioritisation’ benchmark? What does it act mean in terms of good type and amount to satisfy the ‘don’t fear fats’ tenet? No idea.
Control your carbs simply means be mindful of how many grams of carbs you eat I would say try to keep carbs under or around 100 grams a day can go a little higher on harder workout days, make protein a priority with each meal, protein slows down the insulin spikes you will get with carbs, keep you full, protein takes more to break down with gives you the thermic effects burning calories breaking it down, and give you the building blocks to build muscle which will help you burn more calories at rest. Don't fear healthy fats like butter, avocado, olive oil.
The thing about kids that has so far been not mentioned is their extraordinary level of physical activity if they are permitted the use of an outdoor playground. But, unfortunately that is a very restricted activity in the lives of young children in today’s childcare programs. Let them play vigorously, run, jump, climb, ride scooters, tricycles, pull each other in wagons. Skip the academic drilling while their characters are forming. Learning self-confidence and risk management and the give and take of friendship are more important than cognitive testing for literacy skills at this stage of development. LET THEM PLAY.
Dhru., What you said is very wise., !! Women who are in their 20’s to 30’s, who are still wanting to have children, should fast very minimally! Especially if they of normal weight and BMI, and no health issues! Nutrition is the Key! Especially with extreme modern day Stress!
Best explanation of how and why a keto body produces insulin, and the best advice I've ever heard regarding oral glucose testing and cheat meals when leading a low carb and fasting lifestyle. God bless you, Dr. Bikman! And I'm the same way about cereal and ice cream - there is NO hope of moderation, so I just have to abstain. Know what helps in those craving moments? HLTHCode shakes! :)
Your story is so awesome! I've always looked up to and admire you Brooke. This interview has given me inspiration and renewed my drive for our ventures! ❤
I stopped eating added sugar cakes candy etc for one month just eating normal carb meals ,then i switched to no carbs just meat and veg and very little fats (as i have plenty of fat in my body that needs using up) every 24 hours its working a treat no side affects , when i tried keto a couple of years ago i felt terrible the whole two months im guessing it was the sugar withdrawal as i have been stuffing it in my mouth for 58 years
You probably needed salt/electrolytes and the reason why you felt so bad on keto. When on keto, you go to the restroom a lot and it drains you of your minerals. Magnesium and potassium supplements help me a lot.
OMG, if people are breaking their fast with junk food, they may as well not be bothering. I broke my 18hr fast at 1pm today with one toasted slice of organic German rye bread with pumpkin seeds and scrambled egg and avocado with a sprinkle of pepper and Himalayan salt. It was awesome. About an hour later I had 2 fresh apricots and an apple. I also had some decaf (Swiss water method) coffee brewed in a moka pot with some semi-skimmed milk.
I'm watching this two years later and just want to add that Casey Means now eats meat. I heard a recent podcast and she says her freezer is stocked with many types of ground meat - beef, elk, etc, along with chicken.
This is the first discussion I have heard about what happens when you fall off the keto or low carb wagon and have a binge of high carbs. Thank you for that. This discussion is near the end of the video
I've found that cereals with 'natural flavors' in the ingredients list is very addictive. Probably big food companies strategically adding msg and other addictive chemicals to keep us eating more without feeling satiated. Another great podcast interview with Dr Ben Bikman. Thank you!
I spent about 45 years in the LDS Church with its once-a-month fasting. I think that made it easier for me to gradually decrease my eating window I'm 82 and wonder where I would find a lecture by dr. for people in my age group.
Do you recommend processed foods like olive oil. I know you said eat the fruit but not the juice. Would the same be true if you take all the fiber/pulp out of the olive? What is the difference? My brother argued olive oil has elagic acid. I said well then eat the olive becausr the oil is too concentrated, our ancestors didn't pour oil on their salad etc. I think if someone has a fatty liver or clogged pancreas etc how do they control or know how much processed oil they can eat. They could chop their own sunflower seeds or other tricks to just focus on whole foods.
if i don’t hv that full feeling, i don’t feel satiated. i don’t think it’s an addiction but due to overeating it became a habit of sorts. 1 plate of food usually requires a second
This is all great! Thank you. I would add that blood type also matter, for example type A has lesser ability to digest meat protein where type 0 thrives on meat.
Could one of you recommend a great book on Circadian Rhythm and fasting...How our bodies are given sjgnals according to our 24 hr clocks. Thank you bith for changing my life for the better.
If I cant have carb thats hard!! I think just having some cheat day will help continue low carb diet!! Occasionally i would love bread, pastries and rice cake!! I never really say I want little more. I normally can’t or don’t eat a lot. Normally 1-2 toast is enough or 1 bowl. Normally I don’t eat bowl of rice I eat half a bowl. I think little moderation helps to continue low carb diet.
I don’t buy cereal for kids either…they get to eat pancake/waffle/French toast/Bombay toast (savory version of French toast) (super easy / banana pancake (super easy too) / smoothies with berries /apple or banana- NUTRILITE protein powder (1tsp)/ they get fruits/nuts/ bread peanut n butter (for after school) dinner- half plate of veggies(steamed/sautéed/salad / scrambled egg with spinach /rice /quinoa/roti or tortilla or pasta with lot of veggies with egg York in the sauce (cooked)
This is amazing video. I had to laugh at the cereal addiction part bc that is totally me! I will even grab a mini bowl and say “it’ll be only one”. Never, not once has it ever been just 1 mini bowl! 😂
I’m somewhat of an extremist. I started pure 0 carb carnivore after being a strict vegan for the 7.5 yrs prior with a solid 72 hr fast which I broke with a rather large slab of wild Salmon!
Same here with cookies, granola, ice cream...non-stop till the container is empty. I heard it explained that carbs have no satiety signal! Makes total sense of our experience, right? It's biochemistry, not a "bad habit". Fiber gives a stuffed/bloated feeling. Protein triggers a certain hormone that tells you "done". Fat makes you start to get queasy. But carbs= constant green light! I'm experimenting with 80/20 carnivore, but couldn't manage using my proper ideal weight, so I dropped it by another 20# to calculate lower quantities. Today's breakfast of 25% of day's calories in 80/20 ratio: 8 strips of bacon, 2TB butter😳...I'm staring at one strip and 3/4TB left on the plate, thinking "I.just.cant. 🤮" Oh, this is what a normal person feels when they push a plate away with food left on it!! Who knew?? Will be interesting to see how long before I'm hungry again.
Type 2 diabetic here. I am a 76 year old female. It am on keto and take metformin at night. My fasting sugars are from 90 to 103. I feel alittle peckish and I am losing muscle. I need to lose belly fat not feel weak and sweaty.
I am off metformin. Fasting sugars are under 100. Just 6 weeks on keto. My blood pressure is lower. Excited to see what my A1c is in 6 weeks. I am going to ask if they do a fasting insulin next visit.
Eating carnivore makes fasting extremely easy. There is no way I could combine the standard American diet with fasting. I transitioned to carnivore, then went to omad, and even added in a 5 day fast. My baseline is now omad with longer fasts when I feel like it. Started 1/12/22 at 308 currently 287 headed to 200. 6'4" male. Longer fasts might help not having loose skin at target weight. An 8 oz steak is more than enough to satisfy me so over eating when breaking a fast is not a problem.
Hey dr bikman, there’s a lady on you tube Victoria keto kitchen & she developed a perfected keto flour. Works like white flour, macros are similar but it’s almond flour, oat fiber, egg white protein & xantham gum
I used to make crepes for my kids with 3 eggs, 100% whole weat, fullcream milk and plenty olive oil, some brewers yeast, plus using butter for cooking... they ate them complaining they were too brown, loool, so eventually i did 50% whole 50% white flour... no syrup allowed though, only honey, or brown sugar with lemon juice. Occasional nutella unfortunately, but that is the treat...nowadays i make home made nutella from cocoa powder, india black sugar and butter, its soooo good.
Sometimes communication is hard thing to accomplish especially about complicated subjects like the human body. Nice exchange of ideas and helpful information.
I made the mistake of starting Intermittent Fasting (16-8) before obtaining any level of metabolic flexibility. Meaning, my diet still had a high amount of processed carbs. In hindsight, going Keto to achieve metabolic flexibility and then IF would have been a more practical path. 3 years in and now I have no problem going 16, 18, 20…..24 hours without a meal (I do consume black coffee and apple cider vinegar w/ fresh squeezed lemon juice during most fasting windows).
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
My addiction is watching excellent videos. Thanks for this great information. 😊
😂
"Control carbohydrates, prioritize protein and don't fear fat." I love it! Perfect way to say it.
finally my mind doesn't go nuts if i know there are some animal fat. Less Carbs ✌
@@AwakeningVibes-369 😮
You need carbs for energy . He never mentions anything about severe sugar intake, most fat people eat so much sugar which ends in diabetes. This doctor is not my idea of healthy. Americans are most obese population per capita in the world. He's trying to sell a foolish book.
@@HerbertFlowers-l3h I have to agree here, with some changes. Sugar itself does NOT create diabetes, it's saturated fat intake that creates it by influencing the cell to not open in the presence of sugar, so the blood sugar levels rise instead of being burned. So the issue becomes the combination of Uber concentrated sugars in engineered food and high saturated fat intake. So the "don't fear fats" thing is incorrect. It should be "don't fear healthy fats such as omega 3s, continue fearing saturated fats and omega 6s"
I really liked his talk about how high insulin affects our health and how it affects our endocrine system overall.
Too much science not enough discipline. You can get addicted to bread sticks
Dr Bikman looks great in those glasses! OMAD comes after gradually reducing eating window. I've done it now last 3 months after gradually reducing window . Never hungry, eat only meat, fish healthy fats and under 10g carbs a day. Reversed T2D, lost 47 lbs in 6 months and feel 20 yrs younger.
Amazing!
You are amazing for doing so well on that plan
Popeye with glasses 🤓
I keep trying OMAD but cannot do it more than a few days. It is so hard to eat enough to make it. 2 a day is easy. Ill keep trying though
. . . and the medical community cringes!
_"Abstinence is easier than perfect moderation."_ St. Augustine. Excellent.
True! It is so much easier for me to not have some food at home rather than have it and trying not to over eat
m@@HonkGoldfisz Arer 3
I’m posting this on my fridge.
@@HonkGoldfisz I Def agree
I've always believed that. No bad foods in my house so it's easy to do the right thing. Once you get acclimated to real food then going out is not a problem. I'll sit and drink black coffee while others eat. They might think I'm weird but I'm the one without all the health problems. 😊
So hearing that Bikman makes waffles for his kids and likes sourdough bread and pizza makes him so much more like a real person. Thanks for this interview!
That really through me off, i love waffles and i avoid them bcus of my issues, and then i hear him say this lol, is it because they are kids? Is ok
I make waffles using Keto Chow protein powder (Maple flavor) an egg and some plant milk and they are actually better than "real" waffles.@@yocomment4707
He’s not eating them, and that many eggs in a waffle recipe is substantial-it is the older way of making waffles. Most waffle mixes have maybe one. Those are the qualifiers, I think. Cheers!
Sourdough (ORGANIC Flour ONLY) requires a minimum of a 24 hour fermentation & preferably 36 hour fermentation (use a tsp of inulin soluble fiber to feed the ferment if over 24 hours).
The longer ferments "eat up" lots of the refined Starches in the flour... turning them into good stuff.
I had gout for over 25+yrs. All kinds of tougher cuts, and pork made my gout worse. I eventually went carnivore to lose weight and I reversed T2D and gout. I now look back and realize that insulin resistance was the main culprit with my gout. Not eating meat. I can eat all kinds of cuts of meat now and I do not get gout any longer.
What is a tougher cut of meat?
@@missvianney4198one ex. for me was flank steak.
Thankfully, I read Grain Brain when I became a new mom. I NEVER buy cereal, juice, or milk. And I keep processed food as minimal as I can. They get lots of butter and healthy fats w a good amount of vegetables and animal protein. My kids hv absolutely NO focus or behavioral issues. They’re happy, normal kids. If parents just knew how impactful food is to kid’s brain development and emotional health.
YOUR ABSOLUTELY RIGHT - BUT YOU CANNOT GET MOST PEOPLE TO LISTEN - THE SKIP DOWN THE YELLOW BRIICK ROAD TO SUFFERING AND DEATH -
GOD BLESS YOU AND YOUR BEAUTIFUL CHILDREN - THEY ARE BLESSED TO HAVE SUCH A LOVING AND INTELLIGENT MOM -
@@YOURRAINBOWBRIDGE1111 Thank you! I try my best. And you’re right, I tell my friends hoping it will help them and their kids. Nope, they don’t believe me. I’ve learned to speak less. It’s like casting pearls unto swines.
I do all of that and I still have problems with insulin. Seems nothing works
@@di3486 try carnivore for a month or two. It will definitely help you with the insulin.
It is not for long term. But just break the stubbornness of your insulin.
Veggies has some carbs in them and sometimes you just need 0 carb to get started to heal.
Whe n you start back the veggies, start with VERYlow carb veggies, like spinach, chard.
Until you do carnivore must have fiber like psyllium. And lots of water. It will work.
@@LightshamanaDhyana yes, I did Carnivore but made the mistake of doing it for too long and had hair loss. May try again but only for short time :)
TLDR: Insuline stores fat. If you eat lots of carbs and many times a day, your body will always have high insulin and thus storing lots of fat. No matter exercise or calories control. Best to let your stomack empty and avoid snacks to allow insuline to go down. Eat more fat and less carbs. Exercise and calories control come after insuline control.
I have tried fasting, and I actually gained weight because my body thought it was starving. The timing of the fasting I think is what really matters. I tried changing my eating window to eating breakfast at 10 o’clock, lunch at 2 o’clock and dinner to 6 o’clock and I have successfully lost weight without starving. Good luck to everyone and I hope this works for someone out there struggling like I was.
I have this! Every time I fast I put on weight. I don’t know who to talk to about this as everyone says fasting is the best
Isn't what you described exactly intermitten fasting 16/8?
Read Fast Like A Girl by Dr. Mindy Pelz
Did you try lowering your carbs for a while before you tried? I've heard that puts your body in the right hormonal state to make the best of fasting. Although, sometimes it's not the right time and it is harmful in your situation. Do what's best for you!
@@TruFlyFox I haven’t, but I will give it a try! Thanks for chiming in!
I got Salmonella Poisoning from putting a raw egg in my shake. Both my Kidneys stopped working and I was in Hospital on a drip for two weeks! I would NEVER eat raw egg ever again!
They have to be fresh yard eggs-never washed until just before using.
@@jmy7799oooooooookooooooookkkoookkk
One of the BEST explanations I have ever heard. Once you understand, fat loss becomes easy. Thank you Dr. Bikman (I have also learned a lot from your book Why We Get Sick). So grateful.
I love IF. I'm 18/6, sometimes 20/4. Lost 35 lbs.
Started out w 16:8 fasting/eating window. Now alternate between that and OMAD about 3 days a week. Then once every other week, will throw in a three day water fast. Trying to keep it switched up.
LOVE listening to Ben Bikman. I knew he had a spiritual background! I could sense it. sounds he had an amazing Dad!!!
Great video:
1. Looking forward to next meal with family makes fasting easier.
2. If it’s too far way, like if we aren’t all home for that day, I’ll make that meal smaller or even try to push my fasting period that day. Cream and dark chocolate in my coffee is a great low carb 100 cal way make it from one supper to the next. I use 35% cream or whole milk because the 10% and 18% cream here has non-dairy additives.
3. Love eggy crepes. Swedish pancakes also have more egg in them. They are like crepes but thicker. I have them with butter and heated blueberries or lignin berries. If maple syrup, more butter. Walnuts are also a great way to increase fat and fibre in things like oatmeal, fruit, maple syrup, crepes.
4. I try to always keep my net carbs for any meal under 1g per 20 calories, or 20%, even if it means adding butter or walnuts or heavy cream or olive oil to salad.
5. Eggs are always a great way to skip scales away from carbs.
6. Also works with alcohol. ie eggnog of heavy cream, real ground nutmeg, whole raw egg, just one shot of rum. Alcohol still bad, but this is a great way to reduce alcohol and keep proteins and fats up on social occasions.
I feel like I have been going to nutrition seminars my whole life listening to these guys on here every day.
Honestly! I eat OMAD but eat a pound of steak, some butter, a piece of cheese, a glass of grass fed whole milk and a cup of blueberries for my meal and my body is loving it and dropping the fat. It’s a perfect amount of food to satiate me. I also lift 2x a week, full body workout. OMAD and around 40-50 grams carbs max gets me through the day easily without eating. I love a big sirloin or porterhouse, gotta be at least 16 oz.!
When I fast, (2x a week for 24 hrs is my new goal).. ...This is what the beginning church 2000 years ago did....Wednesdays and Fridays, evidently. I chew on whole cloves...about 5 max per day and drink lots of water, sometimes sparkling water. How you break the fast is SO important, Dr Bikman said here....2 boiled eggs to start is also what I do. . Homemade kefir or cottage cheese and maybe an avocado to follow as I want it seems to work, and it keeps my weight maintained at age 70. Now I must up my exercise to really shed some more pounds, also not eating carbs 3 hrs before bed and skipping breakfast most days. It's hard sometimes but I keep it flexible and am not a slave to diet as some are. Thanks for the video Dhru and Dr Bikman! I have subscribed to both your channels.
Great,just in the topic,no selling,no self and ego glorification.Keep science direct ,clean from money making and money will come as side effects.God blessings.
I want to be Dr. Bikman. Imagine working and doing research on something so crucial to keeping people healthy and extending their lives so they have more time with their families and loved ones. God Bless both of you and all those who watch this.
I daydream about stuff like this too. I wish I were smart and impactful too
Ben Bikman is a great teacher. I always learn from his lectures.
🎉❤ thank you for slow down and explain simple way .... Look like a lot of listenner doesn't understand the science behind body human
We are admire your great 👍 work
This was great in its diversity from most of BBs conversations. When I quit drinking alcohol I realized I have a doozy of an addiction problem, now I'm addicted to carbs and I binge eat. You could say I just transferred the problem I guess but it seems worse now, probably because I'm actually present. I'm not sure how to deal with it and keep eating healthily, it's such a mental struggle. I do well then fall off the rails badly. Yet I persist.
Listen to Dr Cywes the carb addiction doctor.
Please be encouraged to know that you're not alone. Lot of us are addicts.. for me it was drugs, booze, and sugar. Now I'm Keto/OMAD/Sober... only been 2 months but that's longer than I've ever had with any other pursuit of mental/physical health.
Way to go Tammy! Keep up your efforts you can do it!
I think often sugar is the first addiction, and we don’t even realise, but then it’s easy to fall into others…
Hi,
What worked for me was eliminating sugar, seed oils, starches and processed carbohydrates. Since doing this, my carbohydrate cravings and late night snacking has stopped.
My weight is down 50 lbs in less than 5 months. My blood sugar levels are very good. I use a Continuous Glucose Monitor (CGM), which is a great tool to enable you to understand what foods raise your blood sugar. There is a lot of very informative low carb information available on You-Tube and many rabbit trails that you can explore. I'm sure you will figure out what works for you.
Good effort to you, and enjoy your personal journey.
Great interview. Your channel is one of my favorites. It helps me stay focused and on task with my healthy lifestyle. Thank you.
Gonna be honest , I was at 200lbs and needed to lose 40 pounds. The first 35 pounds I ate pure trash foods with IF 18/6 and lost the weight. I am sure it depends on the individual. I have cleaned my diet up a lot now. Took 6 months to lose the 35 lbs.
dr Bikman is right. if you have it in the house you will eat it. I go to the store with blinkers on. I don't go near the isles with chocolate, cake or tinned rice etc. I have been able to stay off sugar now for a month. I do not eat anywhere near as much because the food is not sweet. I ate more because I loved the taste. now I eat three times a day no snacks and I don't want snacks or sugar
By '16 hour fast', I assume you mean 4 hours before & after 8 hours of sleep, which could be done, virtually painlessly, every day.
I make shakes with 3 eggs, 1 or 2 scoops of whey protein, 75 - 150ml of single or double cream and 150ml of water.
I mix 50/50 chocolate flavoured and unflavoured whey as I find 100% choc too sweet. Might even drop the choc more soon.
Macros for 2 scoops and 150ml double cream = Protein 59g, Fats 92g, Carbs 5g.
I'll adjust the whey and cream for what I want but always put in the 3 eggs and 150ml water.. It is delicious!
I was prescribed a CGM and it has been absolutely the best thing for my understanding of my diabetes. I have found that I can skip using the monitor for a week, but more than that and I am out of control. I am hoping that my doctor will prescribe it again. Somersworth, NH.
Thanks!
Abstinence is easier than perfect moderation. That's so true! It's easier for me to do a 7 day fast, not eating a single bite, than telling myself I'll just have a bowl of salad. When I have that salad, I would look for some protein. Before I know it, I'd eaten 200g of protein. Lol. But when I did a 7 day water only fast, I was able to not eat anything at all.
@paul a. Congratulations! I am glad he works for you. However, talking to a nutritionist recently, the fasting or OMAD option does not work for people with eating disorders. In fact, it can be even dangerous.
Worry
Addiction the life of extremes.
I'm sure that is not what is meant by the quote. Water diet only in lieu of eating a bowl of 🥗. Extreme indeed.
I found that after I had been eating a keto-ish diet for some time, I gradually became less hungry. I only ate when I felt hungry, and I was only eating a couple of times a day. I had stalled on weight loss, so I decided to try intermittent fasting. 16-8 works well for me. Having an 8 hr window to eat wasn't hard. I started losing weight again. I did have to set alarms and pay attention to the time. That can be tricky for me, because my circadian rhythm is almost non-existent. My wake-sleep cycles are all over the place.
Right now I've gone off my restrictions because I have a new lower denture. My gums aren't fully healed yet, they're changing constantly, and it's extremely difficult to chew anything. Soft foods are mostly higher carb, even soups. I've been able to keep calories down, and avoid gaining anything back, and I still use allulose rather than sugar. I'm looking forward to being able to chew again, so I can easily go back to keto and intermittent fasting. I'm getting tired of eating soup I've pureed in the blender.
I believe we've had diabetes development and treatment backwards. I believe that insulin resistance, coupled with leptin resistance, develop first, leading to the development of diabetes. I have type 2, and keto is the best diet for me to maintain lower blood sugar levels. I've lost around 70 lbs, and need to lose about 120 more to reach a normal weight.
What a caring and sweet dad 🙌🏼👏🏻👏🏻👏🏻
I do intermittent fasting 16:8 skip breakfast. Sugar level has been drop and my current fasting insulin is 4.1 and HOMA-IR 1.0 THANK YOU FOR SHARING.
fantastic results!
That's great! What was your fasting insulin when you started this?
At 42:00 Birman talks about his indulgences- I also love two THIN slices of my own sourdough toast with butter or ghee; or my own whole fat yogurt with chia seed, cinnamon and vanilla extract; or a couple of chunks of my own half-sour pickles.
So much fantastic and empowering information! Thank you both! I am late to the game in terms of the work of Dr Bikman, and this podcast, but so grateful I found my way here!
Awww...scripture, health and family, what a great husband/dad!
I got into this load carb world 2 years ago, I had pancreas problems, it was eating this food and the fruits, I never want to get close to them again, I had lost the will to train and run and ride because of the insulin it was killing me, today thanks to doctor phil maffettone i got into ketogenic, now i'm in carnivora, i run and ask for fasting for more than 24 hours without problems, sometimes i eat a hydrate like sweet potato and manioc, but i eat more animal protein like beef, pork, chicken, eggs liver kidneys, fish mackerel, sardines, thank you ben bikman I love your work, to keep satiety and insulin low priozar animal protein and fats I love it, fasting for 24 hours or more becomes very easy. why not those damn hydrates
From 1 professional to another Excellent job on this. I love the explanation of how cells dont do anything without the eicosanoid instruction of what to do with the energy packets. This is absolutely 100% accurate. Its also why you need to watch saturated fat intake so not to give bad information to the cells. Saturated fats will decrease insulin sensitivity and create this whole high glucose high insulin state that we need to avoid
Hands down one of the very best and informative interviews I’ve heard around resetting your metabolism - improving one’s insulin is key!
Thank you for this information, I think I got the illusive next step on my healing journey. I went on an almost zero carb diet on Jan 22. I lost 65lbs in 5 months and kept it off for 2 years while adding a few carbs. I no longer have asthma, no longer have pre diabetes, have completely normal liver, down from a 20 cm enlarged liver 3 years ago, have reduced my coronary calcium score by 20 points (106-86). Visceral fat down from 25 to 15. And many other skin issues , gout etc. But I have stayed at about 44% body fat and my bmi still obese. No matter what I do I can''t lose any more. 4 months ago I added 10,000 steps every day. I still have about 35lbs to lose. I did fast early on but lost a lot of hair, it grew back now. I think I am going to try fasting once a week and we'll see how it goes.
Thank you to both of you not only for the info but for sharing your personal stories
You both are such blessings ❤
This information is so helpful. Monumental. Thanks to both of you for getting this out to viewers. God Bless.
Ben is a great guy comes across really well exceptionally knowledgeable and always a pleasure to listen to thank you so much Doctor Bikman
Dr. Ben is so calm and such a good teacher
Dhru asks the best questions !!! I love your podcast and channel
Moderation is always key. Anyone who is obsessed or extreme will fail.
Am an advocate of your guidelines for food consumption. I works for me after much trial and error. Right-on … some things I just cannot have in the house without my binge gene overtaking any sensibility I have. Thanks for that ‘cereal confession’. We’re only human🌞
Praise the legendary Bikmam
aww. he sounds like a wonderful dad❤
GREAT HONEST AND VERY WELL INFORMED CONVERSATION THANKS SO MUCH!!!!
Another AMAZING Doctor!!!🎉 Thankyou Dr. Bikman.
Truthfully speaking to really be helpful for people❤
It’s the blue light addition in video games/tv/computers and so on! Put blue blockers on while doing any of these things and make these experiences minimal
I have no idea how to apply this. What are controlled carbohydrates? What type, how much, which carb’s should I be eating? How much protein fits the ‘prioritisation’ benchmark? What does it act mean in terms of good type and amount to satisfy the ‘don’t fear fats’ tenet? No idea.
You have to watch dozens if not hundreds of videos to figure it all out. There are several ways to loose weight and be healthy.
Control your carbs simply means be mindful of how many grams of carbs you eat I would say try to keep carbs under or around 100 grams a day can go a little higher on harder workout days, make protein a priority with each meal, protein slows down the insulin spikes you will get with carbs, keep you full, protein takes more to break down with gives you the thermic effects burning calories breaking it down, and give you the building blocks to build muscle which will help you burn more calories at rest. Don't fear healthy fats like butter, avocado, olive oil.
The thing about kids that has so far been not mentioned is their extraordinary level of physical activity if they are permitted the use of an outdoor playground. But, unfortunately that is a very restricted activity in the lives of young children in today’s childcare programs. Let them play vigorously, run, jump, climb, ride scooters, tricycles, pull each other in wagons. Skip the academic drilling while their characters are forming. Learning self-confidence and risk management and the give and take of friendship are more important than cognitive testing for literacy skills at this stage of development. LET THEM PLAY.
Dhru., What you said is very wise., !! Women who are in their 20’s to 30’s, who are still wanting to have children, should fast very minimally!
Especially if they of normal weight and BMI, and no health issues!
Nutrition is the Key!
Especially with extreme modern day Stress!
Best explanation of how and why a keto body produces insulin, and the best advice I've ever heard regarding oral glucose testing and cheat meals when leading a low carb and fasting lifestyle. God bless you, Dr. Bikman! And I'm the same way about cereal and ice cream - there is NO hope of moderation, so I just have to abstain. Know what helps in those craving moments? HLTHCode shakes! :)
Your story is so awesome! I've always looked up to and admire you Brooke. This interview has given me inspiration and renewed my drive for our ventures! ❤
I stopped eating added sugar cakes candy etc for one month just eating normal carb meals ,then i switched to no carbs just meat and veg and very little fats (as i have plenty of fat in my body that needs using up) every 24 hours its working a treat no side affects , when i tried keto a couple of years ago i felt terrible the whole two months im guessing it was the sugar withdrawal as i have been stuffing it in my mouth for 58 years
You probably needed salt/electrolytes and the reason why you felt so bad on keto. When on keto, you go to the restroom a lot and it drains you of your minerals. Magnesium and potassium supplements help me a lot.
OMG, if people are breaking their fast with junk food, they may as well not be bothering. I broke my 18hr fast at 1pm today with one toasted slice of organic German rye bread with pumpkin seeds and scrambled egg and avocado with a sprinkle of pepper and Himalayan salt. It was awesome. About an hour later I had 2 fresh apricots and an apple. I also had some decaf (Swiss water method) coffee brewed in a moka pot with some semi-skimmed milk.
I'm watching this two years later and just want to add that Casey Means now eats meat. I heard a recent podcast and she says her freezer is stocked with many types of ground meat - beef, elk, etc, along with chicken.
This is the first discussion I have heard about what happens when you fall off the keto or low carb wagon and have a binge of high carbs. Thank you for that. This discussion is near the end of the video
I appreciate his advices on kids!!
I've found that cereals with 'natural flavors' in the ingredients list is very addictive. Probably big food companies strategically adding msg and other addictive chemicals to keep us eating more without feeling satiated.
Another great podcast interview with Dr Ben Bikman. Thank you!
It is!! This channel taught me about the mysterious Natural Flavors ruclips.net/user/flavcity
I come to your channel after a long pause & you still don't have timestamps.
I spent about 45 years in the LDS Church with its once-a-month fasting. I think that made it easier for me to gradually decrease my eating window I'm 82 and wonder where I would find a lecture by dr. for people in my age group.
So helpful much appreciated ☺ xx
I make steeps with almond and coconut flour and they turn out great! A lot of eggs in them.
At 50:00 is an amazing explaination of how the body reacts to glucose and how insulin is ready to go and how fasting affects this.
Dr ,I love how you talk about your dad it's lovely.
Do you recommend processed foods like olive oil. I know you said eat the fruit but not the juice. Would the same be true if you take all the fiber/pulp out of the olive? What is the difference? My brother argued olive oil has elagic acid. I said well then eat the olive becausr the oil is too concentrated, our ancestors didn't pour oil on their salad etc. I think if someone has a fatty liver or clogged pancreas etc how do they control or know how much processed oil they can eat. They could chop their own sunflower seeds or other tricks to just focus on whole foods.
if i don’t hv that full feeling, i don’t feel satiated. i don’t think it’s an addiction but due to overeating it became a habit of sorts. 1 plate of food usually requires a second
This is all great! Thank you. I would add that blood type also matter, for example type A has lesser ability to digest meat protein where type 0 thrives on meat.
Love this!
Great video.
How can I get the Levels app
and or the continuous glucose monitor.
It’s not on the apps app.
Thanks.
Could one of you recommend a great book on Circadian Rhythm and fasting...How our bodies are given sjgnals according to our 24 hr clocks. Thank you bith for changing my life for the better.
If I cant have carb thats hard!! I think just having some cheat day will help continue low carb diet!! Occasionally i would love bread, pastries and rice cake!! I never really say I want little more. I normally can’t or don’t eat a lot. Normally 1-2 toast is enough or 1 bowl. Normally I don’t eat bowl of rice I eat half a bowl. I think little moderation helps to continue low carb diet.
Excellent
I do love pickle juice. I finish it before the pickles are gone. So very delicious!
how about a recipe for the breakfast foods you make for the kids.. i would love to pass it along to my kids.
I don’t buy cereal for kids either…they get to eat pancake/waffle/French toast/Bombay toast (savory version of French toast) (super easy / banana pancake (super easy too) / smoothies with berries /apple or banana- NUTRILITE protein powder (1tsp)/ they get fruits/nuts/ bread peanut n butter (for after school) dinner- half plate of veggies(steamed/sautéed/salad / scrambled egg with spinach /rice /quinoa/roti or tortilla or pasta with lot of veggies with egg York in the sauce (cooked)
Beautiful, real ideas as to how to help us be whole. 😍
Very informative video
Beta cells, priming the pump... new info in my healthy lifestyle arsenal. Thank you!
This is amazing video. I had to laugh at the cereal addiction part bc that is totally me! I will even grab a mini bowl and say “it’ll be only one”. Never, not once has it ever been just 1 mini bowl! 😂
Outstanding interview, what great nuggets, answers to a few questions I had with fasting
I’m somewhat of an extremist. I started pure 0 carb carnivore after being a strict vegan for the 7.5 yrs prior with a solid 72 hr fast which I broke with a rather large slab of wild Salmon!
"that's like me with cereal"..... same with me. ......that and donuts and rice, and bread and ice cream...
Noodles❤
The hunger disappears 1-2 days. Habits can be redone. Your body will prompt you to eat the same time everyday. Works wonders.
I grew up eating cereal I know what it does to me I get one bowl and I realize I just finished the whole box it's a habit I wish I never got into
Same here with cookies, granola, ice cream...non-stop till the container is empty. I heard it explained that carbs have no satiety signal! Makes total sense of our experience, right? It's biochemistry, not a "bad habit". Fiber gives a stuffed/bloated feeling. Protein triggers a certain hormone that tells you "done". Fat makes you start to get queasy. But carbs= constant green light! I'm experimenting with 80/20 carnivore, but couldn't manage using my proper ideal weight, so I dropped it by another 20# to calculate lower quantities. Today's breakfast of 25% of day's calories in 80/20 ratio: 8 strips of bacon, 2TB butter😳...I'm staring at one strip and 3/4TB left on the plate, thinking "I.just.cant. 🤮" Oh, this is what a normal person feels when they push a plate away with food left on it!! Who knew?? Will be interesting to see how long before I'm hungry again.
Because Cinnamon toast crunch is the devil!!!
Type 2 diabetic here. I am a 76 year old female. It am on keto and take metformin at night. My fasting sugars are from 90 to 103. I feel alittle peckish and I am losing muscle. I need to lose belly fat not feel weak and sweaty.
I am off metformin. Fasting sugars are under 100. Just 6 weeks on keto. My blood pressure is lower. Excited to see what my A1c is in 6 weeks. I am going to ask if they do a fasting insulin next visit.
Eating carnivore makes fasting extremely easy. There is no way I could combine the standard American diet with fasting. I transitioned to carnivore, then went to omad, and even added in a 5 day fast. My baseline is now omad with longer fasts when I feel like it. Started 1/12/22 at 308 currently 287 headed to 200. 6'4" male. Longer fasts might help not having loose skin at target weight. An 8 oz steak is more than enough to satisfy me so over eating when breaking a fast is not a problem.
I agree, I couldn’t do it if I weren’t on carnivore. It’s the only way to satiate the hunger and not binge.
Vegetarian here- I do IF and OMAD just fine
That's a lot of weight loss for starting JAN 12 of this year!
@@megmodaff5989 👍👍👍
Hey dr bikman, there’s a lady on you tube Victoria keto kitchen & she developed a perfected keto flour. Works like white flour, macros are similar but it’s almond flour, oat fiber, egg white protein & xantham gum
I used to make crepes for my kids with 3 eggs, 100% whole weat, fullcream milk and plenty olive oil, some brewers yeast, plus using butter for cooking... they ate them complaining they were too brown, loool, so eventually i did 50% whole 50% white flour... no syrup allowed though, only honey, or brown sugar with lemon juice.
Occasional nutella unfortunately, but that is the treat...nowadays i make home made nutella from cocoa powder, india black sugar and butter, its soooo good.
We will all be over there for breakfast tomorrow thank you very much!
Sometimes communication is hard thing to accomplish especially about complicated subjects like the human body. Nice exchange of ideas and helpful information.
Nice talk
I'm owner/Director of my daycare. I've stopped with the cereal, and we also say our morning prayers to start our day..
I made the mistake of starting Intermittent Fasting (16-8) before obtaining any level of metabolic flexibility. Meaning, my diet still had a high amount of processed carbs.
In hindsight, going Keto to achieve metabolic flexibility and then IF would have been a more practical path.
3 years in and now I have no problem going 16, 18, 20…..24 hours without a meal (I do consume black coffee and apple cider vinegar w/ fresh squeezed lemon juice during most fasting windows).
Some very good comments from dr. Bikman here!