I was waiting for " ...and you can have all these information at $300". But no, he continued all the way to the end giving away everything he knows!. This by far is the best RUclips video on fitness, free or paid!
This is great. If you're curious about other natural approaches and want to learn some eye-opening truths about the health industry, 'Health and Beauty Mastery' is a must-read.
1. Intermittent fasting (skip breakfast) no snacking, stop eating after 8pm. On 2nd month Eat between 10am and 8pm ,then got to 12pm tp 8pm. eventually go to 1 meal a day. The increases brain function and restores your Gut. You can drink coffee and sparkling water in the morning. 2. Eat 50grams of protein at every meal (unless you have a kidney or liver issue) 2 scoops of whey protein, 6oz chicken, 8oz of steak, or 10oz of fish. Protein boosts the metabolism. Protein builds muscle 2-b. Make sure all of your carbohydrates are from whole foods. The best way is to get it from salads only. CEO diet. 3. Walk 10,000 - 20,000 steps a day. Get an under the desk treadmill. Does take a lot of time. get a tracker and walk whenever and wherever you can. 4. Resistance training. 3-6 times a week. Train in a manner that is uncomfortable but not hurtful. Start out easy if you have not worked out it a while. Adding muscle helps burn fat. 5. The most important and the foundation of life. You spend a third of your life doing this. SLEEP. This is fertilizer for you life.
Intermittent fasting is trendy bs. It's just a calorie deficit that's working. And protein is not a one-size-fits-all thing. It's 0.8 g per kg of body weight for an average person or 1.2-1.7 g per kg for someone who is seriously, seriously trying to build muscle. So for 170 lbs person, the absolute most protein that person would benefit from would be 130 g of protein per day, but it would much more likely be towards the low point of being 62 grams in one day. For a 130 lb person, that range would be 47 g to 100 g. That 50 g per meal target would meet that person's entire needed protein requirement for the day
@@msjkramey yea this information is in the textbooks, we all know this information. What’s wrong with people using intermittent fasting if it works? Yes it is a calorie deficit of course. I think most Americans would benefit from less food wouldn’t you agree? Following the standard American diet is so tired for most people yet there is group of textbook warriors that continue to push the same worn out bs nutrition science (high carb/low fat/moderate protein). Give it up. The majority of people are now fat and sick.
I was doing this diet without even knowing it. I was a Bricklayer in south Florida and its so hot, I never ate until I got home to et dinner. I never lost any weight. I was 300lbs. I started eating 7 times per day and working out 6 days a week, I lost 85lbs. I think diets work different for different people.
Here's a summary of the key points from the video: 1. Intermittent fasting: Start with a 12/12 schedule, then progress to 14/10, 16/8, and potentially 18/6 or even 24-hour fasts for faster results. This naturally reduces calorie intake. 2. Protein intake: Aim for 50g of protein per meal. This helps with satiety, metabolism, and muscle preservation. Easy ways to get 50g: 2 scoops whey protein, 6oz chicken breast, 8oz steak, or 10oz fish. 3. Walking: Aim for at least 10,000 steps daily, burning around 500 calories. For faster results, increase to 15,000-20,000 steps. 4. Resistance training: Train 3-6 times per week, challenging yourself with uncomfortable but manageable weights. This helps maintain muscle mass during fat loss. 5. Sleep: Crucial for fat loss and overall health. Follow the 10-3-2-1 rule: - No caffeine 10 hours before bed - No food 3 hours before bed - No fluids 2 hours before bed - No blue light 1 hour before bed
@@socloseagain4298do you know what skinny fat is? Perfect way to describe it: anyone that looks good in clothes because they are thin but on the beach they don't look good, pouch belly flabby arms and legs, saggy skin etc Nightmare Many women (especially) do this, they just diet hard as they can or go crazy on cardio, eat too little, make bad choices with food etc
I ABSOLUTELY LOVE the fact that you just legitimately gave us the information and didn't try to hide it behind a paywall. It's such a better way to build up a fanbase that trusts you, and also probably ends up rewarding you financially in other ways. Thanks so much for sharing! Liked and subbed.
New sub 7.27.24 1.5 mil followers. I am walking 15 hrs on my 60 yr old arthritis left leg. After being told, on my next fall I will have a different life, But God! and watching videos for an 1 hr in the am. then I will go to church on a 16 hr fast until 1:30. Now I’m watching ur channel I will go to the gym to lift weights and push to 20 k for today. Let’s pray for me.
I already lost 72 pounds by doing OMAD (One Meal A Day) for 6 months. I eat mostly protein (beef and chicken) and salad. My carbohydrate intake is extremely low. I avoid carbohydrates and sugar like a plague: pasta, rice, bread, desserts, pastries, cakes, cookies, muffins, ice cream, chocolate. etc. I just avoid everything that's not whole food. They're the root cause of all illness and diseases. I was 222lbs and now I'm at 150lbs. Intermittent fasting and protein intake is king of fat loss. I lift and do resistance training at least 4 times a week.
@@bayzor insulin resistance would kill you the fastest. Complications of insulin resistance, diabetes, etc. are countless. Carbs is sugar (glucose) after your body breaks it down. Sugar is the root cause of all diseases. If there are two things you can avoid, it’s a no brainer: carbohydrates and sugar.
I’ve always noticed that if I eat breakfast I end up eating more than I normally would. My body/brain tells me it’s not getting enough food. I’ve been told that this was only in my imagination. It’s so nice to hear that it isn’t. I saved this video to be able to easily access it again to refresh my memory.
This guy is truly a godsend. I'm 6'2", 33 years old and started fallowing his tips 3 months go. I've dropped from 230 lbs to 217. I'll be more intentional over the next 30 days (more sleep, move more). My goal is 190
I have been following these strategies for 8 months and counting and went from 6’3 275 lbs at 30% bf to currently 225 lbs and 16-17%. My goal is 8-10% bf by the year mark and maintenance from there. Thank you for the advice!
Hello! I'm at 20/4 and going through menopause at a young age, I'm 43. Fasting, for me, it's a life changer. In 2 months I lost 14 kg and I feel better than ever. My body knows when it's the time to eat and the hunger appears in that timeframe. This person describes my current lifestyle, and I can tell that it's working. Just be consistent, don't give up on yourself.
Sleep is one of the biggest hurdles in my dieting process. I've had multiple instances where I'm up working late and get hit with the hardest cravings to eat and usually the wrong thing. I'm truly grateful for your breakdown supporting my theory. With less than a week from my 49th birthday, you give me hope.
Have a target to work towards besides weight loss. Many times I failed at dieting. But when I realized how poor my health had become I had something else to focus on besides just losing weight. I knew I needed to change and soon. I have a friend who is a runner and I went to one of his half marathons that he was participating in. I told myself, "I could do that with him next year!" I couldn't run the length of my driveway when I said that but it was a goal. I started walking 4-5 times a week for a couple months. I brought in going to the gym twice a week. I watched hours and hours of RUclips videos of others who started like me at zero and succeeded in completing a marathon. 7 months later I've lost 32 lbs and my blood pressure is normal. My A1C is normal. My resting heart rate went from 90 down to 50. I can Run/walk for 7.5 miles. I can't run straight through yet. I do intervals. Run 1 minute and walk 3 minutes. I'm making progress and I feel better. Not just physically but my depression and anxiety are not as oppressive. I still have bad days but i recover quicker and I don't fall as deep as I used to. I have hope! I have 3 months until that half marathon. I probably won't run the whole thing but I will complete it. I know I can do it now. For me having the half marathon as my goal took my mind off of the diet part. Dieting always made me think more about the food and missing the food and I just ended up eating more. Focusing on walking and learning to run and exercising distracted me from the food thoughts. And once I started seeing positive results it boosted my motivation. I've done a couple of 5K's now. I even got 3rd place in my age group in the 2nd one! How Cool Is That!!!
That’s amazing, we thank God! A pastor once said: "Discipline doesn’t create a vision, but rather having a vision creates discipline!" This is inspiring!
Thank you for sharing! Your story gives me and many hope and details how to make changes with goals to aim for. Reminds me of ‘He who has a why can survive any how.’
@@salahouldtaki215 Nah, I have abs all days. I personally experienced all those problems and still struggle, especially with the stress level that makes me wake up from the slightest of noise. I just put up with it.
That's where the sleeping part is crucial, the more hours you put in sleeping is deducted from the hours of fasting when you're awake. and sleeping more (as he mentioned) truly reduces the feeling of hunger, you won't be thinking of food when you wake up.
Been trying to lose fat since January (205lb) started off walking 10k around steps than I found your vids around march and now I’ve been making great progress currently just hit 169lbs almost at 10lbs per month
Losing body fat 1. Intermitted Fasting - No breakfast - Better Brain Function so work in the morning - Drinking Black Coffee - Caffein Kills appetite and boosts metabolism - Cut down slowly. Slow as monthly changes. 20/4, 18/6, 16,8 etc 2. With each meal take 50g of protein. - Protein Boosts Metabolism. - Makes you feel full for long. 3. Make sure your carbs come from whole foods (salad) 4. Walking - 10,000steps = 500calories. - Move more if you are ambitious. - Move every chance you get. - Great for brain function boost. 5. Resistance Training - as long as you train 3 times a week to 6 times a week you are good - Train uncomfortable. Get out of your comfort zone. - Train to unlock a new version of myself. Make sure it scares u a lil hit. Challenge. Maintain form. - Muscle burns calories faster than fat. So once you add muscle, fat will start to burn faster. 6. Sleep - It is foundation of life. - The less you sleep, the hungrier you become. Because sleep deprivation causes lower serotonin lvls. - Sleep more for more testosterone. - 10. 3. 2. 1. rule 10hours b4 sleep - no caffein 3hours b4 sleep - no food 2hours b4 sleep - no liquid 1hour b4 sleep - no blue light
The way you broke everything down is amazing! I’ve listened to so many people talk about losing weight, eat this and do these workouts. However, NO ONE has told me how to for free! I will start this journey TODAY, because you are so far the best coach that explains everything to the T.
I love this guy! Nice to get info upfront without having to pay to get the ACTUAL life changing info. Did gradual intermittent fast over 4 weeks: 1 week-12/12 2 week-16/8 3 week-20/4 4 week-3 day fast Amazed how much better I felt WITHOUT any hunger. 1 month down, starting again Aug 1!
You are so right is so nice to have someone who is truthful about how to lose weight and do not ask for money back, have a happy, healthy September 2024 and the rest of the year🥰🐝🐝🐝
As per Ayurveda there is a saying - one who eats once a day is a yogi, one who eats twice a day is a bhogi (pleasure seeker), one who eats more than twice a day is a rogi (someone with a disease). Whatever you explained as intermittent fasting in terms of getting to the 20-4 zone, is essentially eating approx. once a day. Great video, learnt a lot!
Cute, though not inherently accurate. You should check out 72-yr old Wendy Ida, and her eating routine and habits. Of course we are all quite individual. The real understanding of that is more indicative of a _true_ master. ☮
I started IF in 2018: 2018: 16-8 2019: 18-6 2020: 20-4 2021: 22-2 2022 onwards I eat once a day. I cannot recommend this enough. But for every 10 people I recommend this to, 11 will refuse to follow because they can not give up their eating habits.
How lucky this generous share popped into my feed. I am currently hampered with mertons neuroma on left foot, a recent rib injury, and a deep pain in my right hip since last november, no injury, I am convinced it’s hormonal. I so wanted to spend this summer building muscle again, and weights three times a week. I feel a bit discouraged with the things holding me back. I am envisioning a muscular body for myself again. It feels so great to be naturally muscled up. I remember it well. Turned 54 this year and the aches and pains of not staying in shape are screaming at me rather loudly. I’ve had a mental block too. And its a rather sad one. I don’t appreciate unwanted sexual attention. I have enjoyed aging, going gray a decade now, and being a bit frump as I am able to just blend in. I feel safer, and more comfortable this way. But my body is not feeling good, let alone great anymore. So I must break through this resistance, fear, safety, comfort paradigm I’ve been so stuck in. Anyone else understand this dilemma?
Dr Mindy Pelz has a You Tube channel, which addresses many of the issues you have mentioned here. Providing the right nourishment to minimise or eradicate physical and emotional symptoms - during and after the change of life - is her field. I don't think there's any conflict between Dr Diamonds' and Dr Mindy's approach to health.
This is good, practical information. I followed a similar regimen a few years ago at age 60. In 14 months, I went from 305lbs, to 193lbs. My A1C went from 7.6 to 5.5. I was happy to discover that I put my Type 2 diabetes into remission. It was a revelation to learn that diet control is helping me keep my cholesterol and triglycerides in a good range as well. The crazy part is that every 2, sometimes 3 weeks, I would treat myself on a Friday night after work. My treat was a beer or two, plus as much fried chicken as I wanted. My suggestion, read up as well as follow the good Dr's advice. Information is power, take that first step. Be strong and count the numbers. Dont be obsessive about the scale. The numbers will be more rewarding if you just step on the scale once or twice a month. One trick I used was my waist line. I went from a 46in waist, to a 34in waist. You dont have to be a nutrition nazi. Just take the first step. My brother once said, "You don't see a fat man in a prison camp.". He said it in humor. Another benefit was watching my blood pressure drop to healthy levels without having to take any meds. I don't need to see myself ripped like the Dr. but its amusing to know that I could.
This guy is so straightforward, so concise. 100% foolproof way to loose weight, and stay thin. I couldn't see myself going back to the terrible way I was eating before learning this.
I do 22-2 i lost 24kg in 6 months. Please remember, just be careful after as it's easy to put the weight back on. Just walk and keep away from sugar completely. If you can eat low sugar fruits and away you go, it's easy. Good luck. I eat 6 pm to 8 pm, drink black coffee or water the rest of the day, and both will take your hunger away 20 minutes after drinking. All the prophets ate once a day.
I agree with the importance of sleep. When you don't sleep, you feel terrible and you eat anything to make you feel better. It also helps you have less pain on your body because you have time to repair. A really good tip is to snack on boiled eggs, natural cheese, and nuts without the sugar. Sometimes, when a meal is not filling enough, I will have an apple, pear, or orange at the end. At home, I drink water with lemon or vinegar to suppress appetite after a meal. When eating a meal, double the meat and cut the carbs in half. Try to have some veggie in it but not too much because it can make you gassy. I live in the Philippines, and I need to drink water often because it's very hot. Going to pee before bedtime helps and also consuming hot water will make you drink less and relax you. Thanks for the tips about fasting. I need to start doing this. My biggest mistakes are eating way too close to sleeping time because it causes heartburn and discomfort, and not sleeping enough. I need to figure this out soon. A friend of mine told me I should take more naps if my schedule does not allow me to sleep more than 6 hours straight. Thanks!
Yes, good sleep is important for motivation, too, in addition to the obvious restoration. LOL @ your veggie suggestion...thankfully that doesn't affect _every_ body the same. 🙏🏽 It's natural, of course, but not pleasant for many. Remember, 🍏,🍐, & 🍊 ARE ALL carbs, and are actually relatively high in net carbs! No issue with me there, I love carbs, just reminding you b/c of your tip. 🤓
I’ve been following you since you were a student in med school and showing us cheap ways to get protein in. So happy to see where you’ve went so far and the success. Well deserved my friend. He is the real deal and knows his stuff.
This is easily the best video on the internet for this topic, props dude, amazing work, complete guide for a beginner and great nuggets of wisdom for someone intermediate.
This was actually a real and helpful video. No sales pitch, just facts and knowledge. And yes, honesty, sleep has helped keep my weight down and low over time. I always noticed but couldn’t make sense of it. Now it all makes perfect sense.
As someone who was morbidly obese, I lost 70kg (155lbs) in the last 11 months. I still have more to go, but I really appreciated this video because he cemented my belief that: 1) Sleep is the MOST important thing ....I recomment that every use a CPAP machine (i used it for my apnea) because every hour of sleep feels like two hours. You FEEL so much more rested. No more falling asleep in the middle of the day, or feeling lethargic. I go out drinking once every 3-6 months and I automatically sleep badly, and therefore the next day I make the WORST choices when it comes to food and working out. I notice I lose weight faster when I am more rested. 2) Intermittent Fasting is not something I wanted to do, but doing it somehow helped. I generally eat once a day at around 5-6pm. At first I started with cutting out breakfast and then cutting out lunches. Now I have "early dinners" and will NEVER TOUCH food past 9pm. 3) The first 6 months I lost a lot of muscle mass along with fat mass and my nutritionist told me "you asked me to promise you when the time would become "urgent" for you to start working out or need surgery due to too much loose skin" ....she did and then I started working out with weights 3 times per week 1 hr, and walking 1 hr every day. Now I working out 1 hr every morning and 40 minutes at night before going to sleep and taking a shower and I go walking for 30min - 1 hr every day (passive excercise) 4) 90% of what I eat is meat and salad. I cut out sugar COMPLETELY...my source of sugar is fructose from fruits....But unnatural sugars and complex carbs are unnecesary and spike my "willingness to cut corners". I am allowed to have bread every day but sometimes I will replace with rice or fries (very little). Tea or coffee helps alot. I replaced Soda with sparkling water with fresh lemon juice and slices of lime (like a Fanta in a way). 5) What helped me commit this time to losing weight is that I EASED INTO A ROUTINE AND A HABIT. I FORCED MYSELF TO HAVE PATIENCE. It was hard because I am an impatient and a hyperkinetic person. This is a skill that I needed 10 yrs to learn. Once the RATE of weight loss was a habit, then it stopped being an effort. I am aware at ALL TIMES that it takes one or two mistakes to regress into bad habits, and that THIS IS A LIFESTYLE CHANGE, NOT A DIET. There are no cheat days. There are days where I mess up more than others, but I am trying to lower my quanity and rate of fuckups. I am always trying to stay at a calorie deficit while feeling satiated as much as possible. I AM ALWAYS AWARE that there is not "end of the tunnel". This NEEDS to continue until i am too old to move.....To me, victory is "being able to play tennis with my grandkids when i'm 90 or dance with my wife when i'm 100 and not succumbing to disease"
Thank you 🙏🏾 doc, you are absolutely a God sent. I’m 61 post menopausal struggling to find my self again. I’m a veteran who always was able to easily manage my weight but as I aged my weight progressed and became difficult to lose. So I’m going to take your advice, which is priceless by the way, and I’m going to make a change to become a new me before 62,😊thanks so much.❤❤❤
Mike, I knew about of this information but I still watched the whole video. I think this is the best video and most informative layout I’ve seen on this topic. You covered every base and explained it thoroughly. Thanks!
You are the best Ambassador for health and losing weight that I have ever heard / seen before. It makes sense and it has empowered me to watch my intake. The vision is now clear and positive after falling ill and not understanding what I lacked. Motivation. Thank you so much.
All works at your age… I was pumped back then as well. Metabolism slows down after mid 30s - 40’s… So now what ? Your NOT there yet. I must agree walking does help at any age. You are a very knowledgeable young man…. Your body is a work of art … Keep Living… Life Is Real….Blessings.❤
This fasting works at any age. I'm 50 and could no longer lose weight due to age and metabolism, I could not figure out what to do, but this is the only thing that worked. It's true tho, I could lose weight just thinking hard in my 20's
I spent the last 7 months doing a lot of the things talked about in this video. ... I lost 50lbs. i was 210 I'm 160 now. Listening to these excellent explanations helped me understand better why THESE THINGS WORK! Thank you Dr. Mike You can do it everyone!
He is absolutely correct. Follow his lead if you want to get lean plus when eating, eat clean healthy foods. Keep in mind any amount of sugar will kill your gains.
LOVE YOU DOC!!!! I Am 67 as of this past June 7th…I still have physical characteristics of my classical ballet dancer’s body! PRAISE YAH! Your channel is truly amazing I Am sooo inspired by your teachings and have implemented MANY of your diet and exercise programs!!! Who knows perhaps YAH may allow me to meet you personally at some point in the future! Keep up the good work!!!! And might I add! You are very pleasant to look at!….BLESSINGS 🕊️
As a health and gym lover, I enjoyed this video very much and rarely do with everybody acting like pros nowadays on RUclips. I'm glad to say this bruh deserves a sub. He isn't just working hard, he's working smart and that's how it's done. Brain and muscle balance is what I call it.
I did intermitted fast and lost 50 lbs in less than 6 months; it has stayed off for five years. Now I have to work on a healthier sleep pattern and incorporate strength training and weights to build muscles as I have extra skin in the inner thigh and arms. Thank you for this!
I have so many questions about this video. Please take some time to answer them. 1) Your main recommendation is to eat only one meal a day in the end. This means that you will have to do this forever as a lifestyle? 2) Coffee in the morning will spike cortisol levels which is correlated to hunger and more stress during the day. Would you still recommend drinking coffee? 3) There are researches claiming that your body will not be able to absorb so much protein and it will just transform into glucose. Is it reasonable to eat so much? 4) Decrease carbs until you lose the desired amount of fat and then what? This is good advice for someone desperate to lose weight, but it sounds more short-term to me. It is more of a competitive athlete approach - you lose weight until a set date then you start gaining again. It will eventually lead to yo-yo and exhaustion. To make it work you are forced to either bulk in the gym so that you can finally eat more and not die or you just gain your weight back (if you're lucky it will happen slowly, but since you are in a deep caloric deficit, one meal a day, with 0 energy because you have minimum carbs, most likely it will lead to a period of binge eating and eating disorders). I might be wrong about yo-yo, but since you said you repeat this process I tend to believe you just have a better control over your own yo-yo lifestyle.
If you usually do fast, you know if you do it at some point it lose your appetite and also decrease maximum of how much food you will eat at the end. Give yourself cheat days. But make fasting as a life style. I believe every diet we choose should be what we able to do in a long term. No matter what kind of diet. So it wont stress you out. The stress is cause and effect of yo yo which common to be happened
I see what your saying but I think there so many more factors to think about with each direction. There’s a correct way to do things. He said you shouldn’t go to the highest intermittent time, that you should break into it little by little, training your body to change your eating habit, for example skipping breakfast. It’s a starting point. Drinking coffee in the morning isn’t bad if you drink water first. It’s important to let your organs wake up before you introduce any food or heavier liquids. If caffeine isn’t your cup of tea, then you can always skip it. I drink organic Matcha or tea. You can change or improvise for what works for you. A decrease in carbs is a suggestion based on his training and research. There is sense in balancing out protein and carbs whether the protein comes from different sources. Spinach, walnuts, avocado, asparagus, broccoli and mushrooms are examples of protein. I think all these things are modifiable. It may seem like a feat to begin a fasting regime but if you start with skipping one meal.. it’ll get easier with a little bit of planning.
The food you're eating, in fact any food right now you might be eating is HIGH in GYCIEMIC. That means, it stores it because it thinks "oooh you want me to store it for later." It gets added as fat. You got to stay away from these High G foods as much as possible and reduce food intake for a while. Learn to control insulin, know which food tells the body to store and which to use immediately. Do your google research on what food is high in the GLYCIEMIC chart. The highest is 100 and so you need to stay away from 100 and go lower. Much lower. Skip breakfast and only have 2 meals or one meal a day until you get to the stage you want with your belly fat. Then slowly, start to add another meal, maybe breakfast but make sure to eat the food that isn't going to spike your insulin high which tells your body "store this food for a rainy day." Scroll down to number 4 and you'll see a chart showing High and Low Gyciemic food www.iga.com.au/iga-community/6-ways-diet-can-improve-blood-sugar-levels/
His plan will either cause diabetes, or kill a diabetic. It is unnatural, and just another stupid, destructive fad. You're right, it's something like competitive body builders do to get down to 3% fat, suffering the whole time. They live with other bodybuilders, can't have normal lives around others. When competition season is over, they binge. They've also "trained" their bodies to squeeze the max out of every calorie, and every season it gets harder to lose the fat. This is a very temporary and destructive, short term diet fad. It will destroy your body. Don't be fooled by his medical degree. Doctors do a couple of nutrtion classes, and that's it. This is his own invention, modified from the body builder regime.
Following your advice I went from 215 to 160 at 5’10” and 72 years old. i start every workout with a quick 10 pull-ups and 10 chin-ups. Max bench is 210, pull downs 200, rowing 140, leg press 300, leg curls 160, consistently in the 6-10 rep zone and always pushing. No whites (sugar, breads, pastries) except for a rare occasional treat. Haven’t hit that 6 pack even though I have a 32inch waist but it may be too much of the good fats like organic butter and olive oil which I do love but I will press on. Thanks Dr
Hi Mike. Great video as always. I’m 61. I’ve gotten fat a few times, and then finally get in the correct frame of mind and lean out and get my six pack back. I would say that I would talk about or emphasize a few few things more for that last 8 to 10 pounds. 1. When walking, you’ll burn off fat, especially visceral fat easier and faster if you add some sort bursts of intensity to your walk to trigger epinephrine which is hugely beneficial to burning visceral fat. Sprint, jumping jacks, tabadas, or like me power up a hill for 30 seconds at full speed once every 7 minutes in my walk. 2. I personally think the most important aspect of time restricted feeding and cutting calories is controlling insulin. You mentioned it but I think it’s critical. 3. Weight lifting is critical, but as I’ve gotten older, my body takes more time to recover. And if I lift hard 3 days a week my body will tend to stay in building mode and makes it harder for me to shed fat. 4. You spoke about sleep being critical which I completely agree, unfortunately I have found minimizing g my carbs makes it hard for me to get more than 6.5 hours of sleep. I think this is a common challenge. 5. Finally, IMO, weight loss is far easier if you cut out seed oils. Anyway, thanks so much for the great info 😊
I only have 100 a month have a bad neck surgery Thyroy storms was 310.pound now change my eating because iam Diabetic and got it under control pound just lost 16 now iam 260pound I stop eating at 8pm and don't eat again until 10am 1 or 2 cup🥤 black coffee I pack of honey the lunch at 1pm Cucumbers , onions tomatoes. Or Strawberries apples blueberries oranges grapefruit.. rice cup can Tuna fish dinner 🍽 3hard boil 🥚
Excellent video and great presentation. I'm 59 and have been competing for decades. The funny thing is I'm doing most of the things you talked about. You know your stuff. Great video. In the last 8 weeks I lost 24 pounds. Green drink in the morning with tumeric , cayenne pepper, celery and cucumber and then fasted cardio and a training session. I have my first meal about 3 or 4. For satiation I might grab a handful of cashews. Thank you so much for your video. New subscriber here!
These tips def work. It's pretty much how i live my life. Having the right mindsets is the most important part. I remind myself to give my body lots of love, knowing it deserves the best nutrients, the best challenges, the most loving care, and also the best sleep. I think this mindset ties together lots of your practices here
Great video! Very inspiring. I'm personally struggling with belly fat, at 66 (I was always a skinny guy in my youth), and I have been on one meal a day (OMAD) for about a decade. What I do NOT do, and this video gives me hope about, is walking. And I love walking, but for one reason or another I just don't do it like I used to when I was young. So, today, instead of taking public transit to my gym, I will walk there and back. That will be about 10 km total. Thank you. Subscribing.
There’s two you left out. One is chewing gum. When you chew gum? It sends a message to your brain that you are consuming food. Your brain sees you chewing for along time and tells you. Your full and to stop. The second is to pick a activity you really enjoy. It’s a bonus if the activity is a sport. Don’t force your self to do a sport. It can be anything. I like playing video games. Hours go by without me knowing or eating anything. This is only for those that want to force yourself to loose weight. Go shopping for what you going to eat. Every time you eat. Have none perishables in your home. Just in case you run into an emergency. The thought of walking up and down a isle and waiting in line will curve your hunger.
That's terrible advice. Chewing gum makes you hungry because it activates your salivary glands and your stomach starts preparing for food. Chewing is the first step in digestion and triggers peristalsis in your whole digestive tract, which is what keeps food moving through your system. It's why you often have to use the bathroom after you eat. It gets everything going Also, you gave the exact opposite advice for grocery shopping: never go to the grocery store hungry. It's much better to have a light snack before you go so that you don't overbuy or pick up a bunch of impulse purchases. You have less willpower when you're hungry and your blood sugar is low. Meal planning and having a grocery list also helps keep you on track. If you really have a hard time with self-control at the store, order online (though there may be some upcharges involved in that)
@@msjkramey I’ve noticed the complete opposite with gum. I chew during workouts and running or when ever. It curves my appetite. Especially working in a restaurant. During lunch break. I would just smoke. I would not be hungry. Maybe just me. The shopping for what you will consume for that one meal. Don’t go with no grocery list. If you want burger and fries and soda? (Walk would be best) Go to a fast food restaurant and get that and that’s it. Next meal you have to take another walk. When you shop? Especially healthy. You buy a lot of stuff that will spoil. Then you have to eat it before it spoils. You will start feeling weak and light headed the first three weeks. Your body is turning from storing fat to consuming fat stored. You will have a lot of gas. By the second month. Your body will be adapted to consuming fat stored. Then you will run into a third month of not loosing any weight. That is your body turning fat into muscle. It is easier for the fat to be absorbed. The fourth month drastic changes and drink a lot of water. Your urine will be yellow from toxins. I don’t know if the toxins are in the fat or bad habits. I smoke and drink. Your body will consume what you eat first before breaking down the muscle. Good luck!!!
@lamarwilliams185 that sounds incredibly disordered. You are allowed to have food in your home. You SHOULD be eating. And fat never turns into muscle. Fat is used as a fuel source in a calorie deficit, but so is muscle (and if you're undereating way too much, even your heart muscle will start to be "eaten" by your body). Building muscle is a completely different mechanism to using up fat stores. They don't turn into each other like that. But building muscle does up your metabolism which makes it easier to eat in a calorie deficit though And don't drink while starving yourself like that. That is a fast track to liver and pancreas damage, which can be permanent and life-threatening. Just wait until you get to that oh-so-fun stage where you need alcohol in your body before your stomach will accept food, and you still sometimes throw everything up anyways. Been there, done that, was in a coma for 3 days, and took a year to be able to walk again
I'm not really one to leave comments, but this is the first video regarding weight loss that I've actually watched all the way through, without skipping, and makes me actually want to give this a go!
I followed this guy years ago. This viideo just popped up as i changed my gmail account and this video popped up and he is now a Doc!!! With over a million subscribers. Keep up the great work.
I am 71 years old and in fairly good shape. My weight wavers between 180 - 185 lbs. My ideal weight is between 170 and 175 but I would like to be between 165 and 170 lbs. Starting tonight with your recommendations and will keep you informed of my progress . Thank you. Jim
Love this information! As someone who’s has studied nutrition and fitness for the last decade, I see everything he has mentioned as truths in being your overall BEST physical and therefore mental version of yourself. I’m beginning a 50 day journey to getting back to feeling my best before my pending engagement to my amazing partner. Transitioning into a new life over the last 8 months has taken its toll with the stress of moving, being away from friends and family, job related changes and stress and losing the daily routines that were keeping me in shape a year ago. This month I am back in the zone to get back on track and will use this system to do so. Wish me luck and the strength to succeed as I also send you the best blessings in your personal journey as well!
Saw the thumbnail and expected to be sold to but ended up really surprised and thankful! My mindset is ready for change and I'm already already losing weight but I'll not start fasting too 👍
I started my fitness journey a few years back to lose weight and get fit. I was doing great, but unfortunately, due to injury, I required surgery that took me out for almost a year. During that time, I wasn't active and didn’t eat properly, which led me back to where I started. After watching numerous videos on RUclips, I came across this video, and now I am motivated to "Do it like Mike." Thanks for all of this free advice and the simple breakdown. I'll come back and give updates on how it's going.💪🏾 You just earned another subscriber, and I'm following you on Instagram. Stay fit, stay humble, and stay safe, peace.
I love that walking is recommended instead of running. I hate jogging I prefer sprint it's quick and satisfying I'll add walking in my routine so no more jogging 🤗
Breakfast is the most important meal of the day... naturopathic doc here... clinical nutritionist Intermittent Fasting is Important and Healthy Just the Truth
You are the best of the best!period. No one is so precise and to the point. If anyone is looking for results, stop right here I cannot comment on my story cause I am still a work in progress...but with this "diamond" I have no excuse! He is serious about it and it shows His scientific approach works,you just have to stick to it and.... moreover he is rooting for us!
Greetings from Hellas(Greece).As a teacher I 'd love to tell you that you really explain things clearly.It was a pleasure watching this video made by someone who IS an Example of what he Recommends(a sad Fact is there are many Overweight KIDS in my country.In Ancient Greece being Overweight was something to be Ashamed of).
That was the most genuine, authentic and helpful video i have ever seen on the topic. To the point, without the bullshit and with integrity, well done.
I have done some of these things before and didn't really know exactly why I was losing weight and feeling so much better. This video really puts it all together. Thank you!
You seem to me a trustful honest blessed relaxed handsome intelligent hard working young man. A total package successful and gentleman. You deserve to be privileged. I love honest successful people who are true to themselves. Thank you for proving on yourself first and sharing your golden time and knowledge to those who need it. God bless you more
Dude the fact that you unlocked the secrets to the kingdom w/o money-based teasers makes me love your fantastic content even more. You deserve a shit-ton of praise- and I hope my 11-year-old son turns out like you. Duly subbed, fan for life from Brooklyn!
Science explained in layman's terms. I have been IF fasting for 6 years and it changed my life in all aspects. I help people with nutrition and fitness, so I knew everything explained in this video but this was a great reminder, even for me. Way to go, doctor!
Simple! I will check back in , in about 6 months and let you know how this works for me. I'm currently at 209lbs with a bmi of 34. I'm female and 5'3" so I NEED to lose!
I was waiting for " ...and you can have all these information at $300". But no, he continued all the way to the end giving away everything he knows!. This by far is the best RUclips video on fitness, free or paid!
Haha, this info is crazy jam packed and concise. I haven't even finished half the video and I"m totally impressed.
Same. I was waiting for him to say I had to pay for a membership & was about to back out then he kept going. New Sub here!😊
Totally agree!!
I came to the comment section to check for the program lol his intro was just too good
Now I'm thinking these comments are paid xd
This is great. If you're curious about other natural approaches and want to learn some eye-opening truths about the health industry, 'Health and Beauty Mastery' is a must-read.
1. Intermittent fasting (skip breakfast) no snacking, stop eating after 8pm. On 2nd month Eat between 10am and 8pm ,then got to 12pm tp 8pm. eventually go to 1 meal a day. The increases brain function and restores your Gut. You can drink coffee and sparkling water in the morning.
2. Eat 50grams of protein at every meal (unless you have a kidney or liver issue) 2 scoops of whey protein, 6oz chicken, 8oz of steak, or 10oz of fish. Protein boosts the metabolism. Protein builds muscle
2-b. Make sure all of your carbohydrates are from whole foods. The best way is to get it from salads only. CEO diet.
3. Walk 10,000 - 20,000 steps a day. Get an under the desk treadmill. Does take a lot of time. get a tracker and walk whenever and wherever you can.
4. Resistance training. 3-6 times a week. Train in a manner that is uncomfortable but not hurtful. Start out easy if you have not worked out it a while. Adding muscle helps burn fat.
5. The most important and the foundation of life. You spend a third of your life doing this. SLEEP. This is fertilizer for you life.
The simplest and fastest but not the easiest. I honestly don't see how you not lose fat and build muscle by doing the the above.
Intermittent fasting is trendy bs. It's just a calorie deficit that's working. And protein is not a one-size-fits-all thing. It's 0.8 g per kg of body weight for an average person or 1.2-1.7 g per kg for someone who is seriously, seriously trying to build muscle. So for 170 lbs person, the absolute most protein that person would benefit from would be 130 g of protein per day, but it would much more likely be towards the low point of being 62 grams in one day. For a 130 lb person, that range would be 47 g to 100 g. That 50 g per meal target would meet that person's entire needed protein requirement for the day
@@msjkramey yea this information is in the textbooks, we all know this information. What’s wrong with people using intermittent fasting if it works? Yes it is a calorie deficit of course. I think most Americans would benefit from less food wouldn’t you agree? Following the standard American diet is so tired for most people yet there is group of textbook warriors that continue to push the same worn out bs nutrition science (high carb/low fat/moderate protein). Give it up. The majority of people are now fat and sick.
@@MGS61 fits, because that is exactly a sign that you are in a calorie deficit in order to lose weight.
I was doing this diet without even knowing it. I was a Bricklayer in south Florida and its so hot, I never ate until I got home to et dinner. I never lost any weight. I was 300lbs.
I started eating 7 times per day and working out 6 days a week, I lost 85lbs. I think diets work different for different people.
Here's a summary of the key points from the video:
1. Intermittent fasting: Start with a 12/12 schedule, then progress to 14/10, 16/8, and potentially 18/6 or even 24-hour fasts for faster results. This naturally reduces calorie intake.
2. Protein intake: Aim for 50g of protein per meal. This helps with satiety, metabolism, and muscle preservation. Easy ways to get 50g: 2 scoops whey protein, 6oz chicken breast, 8oz steak, or 10oz fish.
3. Walking: Aim for at least 10,000 steps daily, burning around 500 calories. For faster results, increase to 15,000-20,000 steps.
4. Resistance training: Train 3-6 times per week, challenging yourself with uncomfortable but manageable weights. This helps maintain muscle mass during fat loss.
5. Sleep: Crucial for fat loss and overall health. Follow the 10-3-2-1 rule:
- No caffeine 10 hours before bed
- No food 3 hours before bed
- No fluids 2 hours before bed
- No blue light 1 hour before bed
❤
Thanks for your summarization
Nicely done
Greatly appreciated!
@@Tempeck81 Thanks So Much!
I don't really write reviews on this topic but this man changed my life. I was skinny fat and I loss that belly fat appreciate it.
so now you're just skinny? 🤔
how did you lose it exactly and how long did it take
in 2 weeks? lmao. i call scam
@@socloseagain4298 😂😂😂
@@socloseagain4298do you know what skinny fat is? Perfect way to describe it: anyone that looks good in clothes because they are thin but on the beach they don't look good, pouch belly flabby arms and legs, saggy skin etc Nightmare
Many women (especially) do this, they just diet hard as they can or go crazy on cardio, eat too little, make bad choices with food etc
I ABSOLUTELY LOVE the fact that you just legitimately gave us the information and didn't try to hide it behind a paywall. It's such a better way to build up a fanbase that trusts you, and also probably ends up rewarding you financially in other ways. Thanks so much for sharing! Liked and subbed.
New sub 7.27.24 1.5 mil followers. I am walking 15 hrs on my 60 yr old arthritis left leg. After being told, on my next fall I will have a different life, But God! and watching videos for an 1 hr in the am. then I will go to church on a 16 hr fast until 1:30. Now I’m watching ur channel I will go to the gym to lift weights and push to 20 k for today. Let’s pray for me.
amen
Wow you are amazing, keep up the good work, praying for you🙏🙏🥰
Great, that you are using your gift and cherish the time. May Jesus bless you richly!
I already lost 72 pounds by doing OMAD (One Meal A Day) for 6 months. I eat mostly protein (beef and chicken) and salad. My carbohydrate intake is extremely low. I avoid carbohydrates and sugar like a plague: pasta, rice, bread, desserts, pastries, cakes, cookies, muffins, ice cream, chocolate. etc. I just avoid everything that's not whole food. They're the root cause of all illness and diseases. I was 222lbs and now I'm at 150lbs. Intermittent fasting and protein intake is king of fat loss. I lift and do resistance training at least 4 times a week.
Omad for me too.
Your post has motivated me to try intermittent fasting again. Thank you so much😊
I have similar results, although I eat 2 meals a day. The real trick is to keep carbs down to only a few grams a day.
cutting out carbs is definitely not the way to go seeing as its the primary source of energy for you brain and body
@@bayzor insulin resistance would kill you the fastest. Complications of insulin resistance, diabetes, etc. are countless. Carbs is sugar (glucose) after your body breaks it down. Sugar is the root cause of all diseases. If there are two things you can avoid, it’s a no brainer: carbohydrates and sugar.
Finally a natural bodybuilder giving tips. Thank you.
I’ve always noticed that if I eat breakfast I end up eating more than I normally would. My body/brain tells me it’s not getting enough food. I’ve been told that this was only in my imagination. It’s so nice to hear that it isn’t.
I saved this video to be able to easily access it again to refresh my memory.
This guy is truly a godsend. I'm 6'2", 33 years old and started fallowing his tips 3 months go. I've dropped from 230 lbs to 217. I'll be more intentional over the next 30 days (more sleep, move more). My goal is 190
You'll do it brother
It’s all true… I’m 171cm and used to weigh 89kg. I’m now 67kg. 🙌🏻🔥
Amazing result 🎉
@@incurab1e that's amazing! Best part is that this lifestyle change is easy to maintain
@@incurab1ehow did you do it
first fitness video that ive watched fully without getting bored or skipping anything.
🫶🏽🥹
same
Same
Me too I like the way he is so cool and simple english
@DoctorMikeDiamonds Can you give information & link on resistance training? Also way to get into contact?
I have been following these strategies for 8 months and counting and went from 6’3 275 lbs at 30% bf to currently 225 lbs and 16-17%. My goal is 8-10% bf by the year mark and maintenance from there. Thank you for the advice!
Man congrats on that! 💪
Congrats. I'm at 240 and want to get down to 185-190 range.
Let us know when you maintain for five years.
@@oolala53 challenge accepted
Honestly u should stay at 14% or 15% bf cuz testosterone might get down and results in...ya know but yeah try to maintain ur current physique
Hello! I'm at 20/4 and going through menopause at a young age, I'm 43. Fasting, for me, it's a life changer. In 2 months I lost 14 kg and I feel better than ever. My body knows when it's the time to eat and the hunger appears in that timeframe. This person describes my current lifestyle, and I can tell that it's working. Just be consistent, don't give up on yourself.
Sleep is one of the biggest hurdles in my dieting process. I've had multiple instances where I'm up working late and get hit with the hardest cravings to eat and usually the wrong thing. I'm truly grateful for your breakdown supporting my theory. With less than a week from my 49th birthday, you give me hope.
Have a target to work towards besides weight loss. Many times I failed at dieting. But when I realized how poor my health had become I had something else to focus on besides just losing weight. I knew I needed to change and soon. I have a friend who is a runner and I went to one of his half marathons that he was participating in. I told myself, "I could do that with him next year!" I couldn't run the length of my driveway when I said that but it was a goal. I started walking 4-5 times a week for a couple months. I brought in going to the gym twice a week. I watched hours and hours of RUclips videos of others who started like me at zero and succeeded in completing a marathon. 7 months later I've lost 32 lbs and my blood pressure is normal. My A1C is normal. My resting heart rate went from 90 down to 50. I can Run/walk for 7.5 miles. I can't run straight through yet. I do intervals. Run 1 minute and walk 3 minutes. I'm making progress and I feel better. Not just physically but my depression and anxiety are not as oppressive. I still have bad days but i recover quicker and I don't fall as deep as I used to. I have hope! I have 3 months until that half marathon. I probably won't run the whole thing but I will complete it. I know I can do it now. For me having the half marathon as my goal took my mind off of the diet part. Dieting always made me think more about the food and missing the food and I just ended up eating more. Focusing on walking and learning to run and exercising distracted me from the food thoughts. And once I started seeing positive results it boosted my motivation. I've done a couple of 5K's now. I even got 3rd place in my age group in the 2nd one! How Cool Is That!!!
❤Very inspiring! Thank you for sharing your journey. I am in a rut at 56. Used to run in my 20's & 30's. Time to start again!
That’s amazing, we thank God! A pastor once said: "Discipline doesn’t create a vision, but rather having a vision creates discipline!" This is inspiring!
Thank you for sharing! Your story gives me and many hope and details how to make changes with goals to aim for. Reminds me of ‘He who has a why can survive any how.’
Book a beach holiday.. It's a great goal
@@tee331
😅, I fell you, but that's not true for all.
The hardest part is maintaining the same energy level, mental clarity and not craving food
It gets easier as time goes then you feel even better energy levels by the end of the first month trusttttt
@@salahouldtaki215 Nah, I have abs all days. I personally experienced all those problems and still struggle, especially with the stress level that makes me wake up from the slightest of noise. I just put up with it.
Please give us the copy of 3, 4 & 5 days workout
That's where the sleeping part is crucial, the more hours you put in sleeping is deducted from the hours of fasting when you're awake. and sleeping more (as he mentioned) truly reduces the feeling of hunger, you won't be thinking of food when you wake up.
He mentioned sparkling water. I've been using this for years to curb cravings and improve mental alertness, something about the carbonation
Been trying to lose fat since January (205lb) started off walking 10k around steps than I found your vids around march and now I’ve been making great progress currently just hit 169lbs almost at 10lbs per month
Keep it up thanks for sharing
@@michaellarson5796 yup just hit 155lbs
Losing body fat
1. Intermitted Fasting
- No breakfast
- Better Brain Function so work in the morning
- Drinking Black Coffee
- Caffein Kills appetite and boosts metabolism
- Cut down slowly. Slow as monthly changes. 20/4, 18/6, 16,8 etc
2. With each meal take 50g of protein.
- Protein Boosts Metabolism.
- Makes you feel full for long.
3. Make sure your carbs come from whole foods (salad)
4. Walking
- 10,000steps = 500calories.
- Move more if you are ambitious.
- Move every chance you get.
- Great for brain function boost.
5. Resistance Training
- as long as you train 3 times a week to 6 times a week you are good
- Train uncomfortable. Get out of your comfort zone.
- Train to unlock a new version of myself. Make sure it scares u a lil hit. Challenge. Maintain form.
- Muscle burns calories faster than fat. So once you add muscle, fat will start to burn faster.
6. Sleep
- It is foundation of life.
- The less you sleep, the hungrier you become. Because sleep deprivation causes lower serotonin lvls.
- Sleep more for more testosterone.
- 10. 3. 2. 1. rule
10hours b4 sleep - no caffein
3hours b4 sleep - no food
2hours b4 sleep - no liquid
1hour b4 sleep - no blue light
The way you broke everything down is amazing! I’ve listened to so many people talk about losing weight, eat this and do these workouts. However, NO ONE has told me how to for free! I will start this journey TODAY, because you are so far the best coach that explains everything to the T.
I love this guy! Nice to get info upfront without having to pay to get the ACTUAL life changing info. Did gradual intermittent fast over 4 weeks: 1 week-12/12
2 week-16/8
3 week-20/4
4 week-3 day fast
Amazed how much better I felt WITHOUT any hunger.
1 month down, starting again Aug 1!
Why did you go that far with fasting to do the 4th week like that?
Isn't it only for aggressive plans when you want to go to a competition?
You're clearly overdoing it
You are so right is so nice to have someone who is truthful about how to lose weight and do not ask for money back, have a happy, healthy September 2024 and the rest of the year🥰🐝🐝🐝
As per Ayurveda there is a saying - one who eats once a day is a yogi, one who eats twice a day is a bhogi (pleasure seeker), one who eats more than twice a day is a rogi (someone with a disease). Whatever you explained as intermittent fasting in terms of getting to the 20-4 zone, is essentially eating approx. once a day.
Great video, learnt a lot!
Yes correct Hare Krsna
Understood. but if you only eat once a day, it will be hard to take in enough protein as mentiond in the video. So, how to do it?
I was called a yogi before I started intermittent fasting. It was based on my commitment to a yoga practice.
So, this makes me a double yogi? Lol!
@@stevenhuber829take in protein when eating.
Cute, though not inherently accurate. You should check out 72-yr old Wendy Ida, and her eating routine and habits.
Of course we are all quite individual. The real understanding of that is more indicative of a _true_ master.
☮
I started IF in 2018:
2018: 16-8
2019: 18-6
2020: 20-4
2021: 22-2
2022 onwards I eat once a day.
I cannot recommend this enough. But for every 10 people I recommend this to, 11 will refuse to follow because they can not give up their eating habits.
Not everyone has the ambition or goal to eat Ince a day dude
@@funkymonk5344 I wouldn't say eating only what my body needs is an ambition.
How lucky this generous share popped into my feed. I am currently hampered with mertons neuroma on left foot, a recent rib injury, and a deep pain in my right hip since last november, no injury, I am convinced it’s hormonal. I so wanted to spend this summer building muscle again, and weights three times a week. I feel a bit discouraged with the things holding me back. I am envisioning a muscular body for myself again. It feels so great to be naturally muscled up. I remember it well. Turned 54 this year and the aches and pains of not staying in shape are screaming at me rather loudly. I’ve had a mental block too. And its a rather sad one. I don’t appreciate unwanted sexual attention. I have enjoyed aging, going gray a decade now, and being a bit frump as I am able to just blend in. I feel safer, and more comfortable this way. But my body is not feeling good, let alone great anymore. So I must break through this resistance, fear, safety, comfort paradigm I’ve been so stuck in. Anyone else understand this dilemma?
Dr Mindy Pelz has a You Tube channel, which addresses many of the issues you have mentioned here. Providing the right nourishment to minimise or eradicate physical and emotional symptoms - during and after the change of life - is her field. I don't think there's any conflict between Dr Diamonds' and Dr Mindy's approach to health.
This is good, practical information. I followed a similar regimen a few years ago at age 60. In 14 months, I went from 305lbs, to 193lbs. My A1C went from 7.6 to 5.5. I was happy to discover that I put my Type 2 diabetes into remission. It was a revelation to learn that diet control is helping me keep my cholesterol and triglycerides in a good range as well. The crazy part is that every 2, sometimes 3 weeks, I would treat myself on a Friday night after work. My treat was a beer or two, plus as much fried chicken as I wanted.
My suggestion, read up as well as follow the good Dr's advice. Information is power, take that first step. Be strong and count the numbers. Dont be obsessive about the scale. The numbers will be more rewarding if you just step on the scale once or twice a month. One trick I used was my waist line. I went from a 46in waist, to a 34in waist. You dont have to be a nutrition nazi. Just take the first step. My brother once said, "You don't see a fat man in a prison camp.". He said it in humor. Another benefit was watching my blood pressure drop to healthy levels without having to take any meds.
I don't need to see myself ripped like the Dr.
but its amusing to know that I could.
This guy is so straightforward, so concise. 100% foolproof way to loose weight, and stay thin. I couldn't see myself going back to the terrible way I was eating before learning this.
I do 22-2 i lost 24kg in 6 months. Please remember, just be careful after as it's easy to put the weight back on. Just walk and keep away from sugar completely. If you can eat low sugar fruits and away you go, it's easy. Good luck. I eat 6 pm to 8 pm, drink black coffee or water the rest of the day, and both will take your hunger away 20 minutes after drinking. All the prophets ate once a day.
Exactly! We weren't designed to lay around in the cave and eat all day.
But what about your teeth?? You drink black coffee all day?
Dude not everyone needs to loose 24 kg. So sad life 😂
I agree with the importance of sleep. When you don't sleep, you feel terrible and you eat anything to make you feel better. It also helps you have less pain on your body because you have time to repair.
A really good tip is to snack on boiled eggs, natural cheese, and nuts without the sugar.
Sometimes, when a meal is not filling enough, I will have an apple, pear, or orange at the end.
At home, I drink water with lemon or vinegar to suppress appetite after a meal.
When eating a meal, double the meat and cut the carbs in half. Try to have some veggie in it but not too much because it can make you gassy.
I live in the Philippines, and I need to drink water often because it's very hot. Going to pee before bedtime helps and also consuming hot water will make you drink less and relax you.
Thanks for the tips about fasting. I need to start doing this. My biggest mistakes are eating way too close to sleeping time because it causes heartburn and discomfort, and not sleeping enough. I need to figure this out soon. A friend of mine told me I should take more naps if my schedule does not allow me to sleep more than 6 hours straight. Thanks!
Yes, good sleep is important for motivation, too, in addition to the obvious restoration.
LOL @ your veggie suggestion...thankfully that doesn't affect _every_ body the same. 🙏🏽 It's natural, of course, but not pleasant for many.
Remember, 🍏,🍐, & 🍊 ARE ALL carbs, and are actually relatively high in net carbs! No issue with me there, I love carbs, just reminding you b/c of your tip. 🤓
I’ve been following you since you were a student in med school and showing us cheap ways to get protein in. So happy to see where you’ve went so far and the success. Well deserved my friend. He is the real deal and knows his stuff.
Best summary I ever heard. This is a gem of high quality information. You just got another subscribers.
This is easily the best video on the internet for this topic, props dude, amazing work, complete guide for a beginner and great nuggets of wisdom for someone intermediate.
39 seconds in: Subscribed when he said he had repeated the process *over and over and *over on himSELF based on his education.
Yes!!! All these influencers claim they lost it in a month lol. Such a joke. I love science based and not ego or arrogance based
This was actually a real and helpful video. No sales pitch, just facts and knowledge. And yes, honesty, sleep has helped keep my weight down and low over time. I always noticed but couldn’t make sense of it. Now it all makes perfect sense.
As someone who was morbidly obese, I lost 70kg (155lbs) in the last 11 months. I still have more to go, but I really appreciated this video because he cemented my belief that:
1) Sleep is the MOST important thing ....I recomment that every use a CPAP machine (i used it for my apnea) because every hour of sleep feels like two hours. You FEEL so much more rested. No more falling asleep in the middle of the day, or feeling lethargic. I go out drinking once every 3-6 months and I automatically sleep badly, and therefore the next day I make the WORST choices when it comes to food and working out. I notice I lose weight faster when I am more rested.
2) Intermittent Fasting is not something I wanted to do, but doing it somehow helped. I generally eat once a day at around 5-6pm. At first I started with cutting out breakfast and then cutting out lunches. Now I have "early dinners" and will NEVER TOUCH food past 9pm.
3) The first 6 months I lost a lot of muscle mass along with fat mass and my nutritionist told me "you asked me to promise you when the time would become "urgent" for you to start working out or need surgery due to too much loose skin" ....she did and then I started working out with weights 3 times per week 1 hr, and walking 1 hr every day. Now I working out 1 hr every morning and 40 minutes at night before going to sleep and taking a shower and I go walking for 30min - 1 hr every day (passive excercise)
4) 90% of what I eat is meat and salad. I cut out sugar COMPLETELY...my source of sugar is fructose from fruits....But unnatural sugars and complex carbs are unnecesary and spike my "willingness to cut corners". I am allowed to have bread every day but sometimes I will replace with rice or fries (very little). Tea or coffee helps alot. I replaced Soda with sparkling water with fresh lemon juice and slices of lime (like a Fanta in a way).
5) What helped me commit this time to losing weight is that I EASED INTO A ROUTINE AND A HABIT. I FORCED MYSELF TO HAVE PATIENCE. It was hard because I am an impatient and a hyperkinetic person. This is a skill that I needed 10 yrs to learn. Once the RATE of weight loss was a habit, then it stopped being an effort. I am aware at ALL TIMES that it takes one or two mistakes to regress into bad habits, and that THIS IS A LIFESTYLE CHANGE, NOT A DIET. There are no cheat days. There are days where I mess up more than others, but I am trying to lower my quanity and rate of fuckups. I am always trying to stay at a calorie deficit while feeling satiated as much as possible. I AM ALWAYS AWARE that there is not "end of the tunnel". This NEEDS to continue until i am too old to move.....To me, victory is "being able to play tennis with my grandkids when i'm 90 or dance with my wife when i'm 100 and not succumbing to disease"
Thank you 🙏🏾 doc, you are absolutely a God sent. I’m 61 post menopausal struggling to find my self again. I’m a veteran who always was able to easily manage my weight but as I aged my weight progressed and became difficult to lose. So I’m going to take your advice, which is priceless by the way, and I’m going to make a change to become a new me before 62,😊thanks so much.❤❤❤
Mike, I knew about of this information but I still watched the whole video.
I think this is the best video and most informative layout I’ve seen on this topic. You covered every base and explained it thoroughly.
Thanks!
You are the best Ambassador for health and losing weight that I have ever heard / seen before. It makes sense and it has empowered me to watch my intake. The vision is now clear and positive after falling ill and not understanding what I lacked. Motivation. Thank you so much.
All works at your age… I was pumped back then as well. Metabolism slows down after mid 30s - 40’s… So now what ? Your NOT there yet. I must agree walking does help at any age.
You are a very knowledgeable young man…. Your body is a work of art … Keep Living… Life Is Real….Blessings.❤
This fasting works at any age. I'm 50 and could no longer lose weight due to age and metabolism, I could not figure out what to do, but this is the only thing that worked. It's true tho, I could lose weight just thinking hard in my 20's
I spent the last 7 months doing a lot of the things talked about in this video. ... I lost 50lbs. i was 210 I'm 160 now.
Listening to these excellent explanations helped me understand better why THESE THINGS WORK!
Thank you Dr. Mike
You can do it everyone!
He is absolutely correct. Follow his lead if you want to get lean plus when eating, eat clean healthy foods. Keep in mind any amount of sugar will kill your gains.
Man I really needed to hear that last part about if anything just focus on sleeping and that you're rooting for us. Thank you
LOVE YOU DOC!!!! I Am 67 as of this past June 7th…I still have physical characteristics of my classical ballet dancer’s body! PRAISE YAH! Your channel is truly amazing I Am sooo inspired by your teachings and have implemented MANY of your diet and exercise programs!!! Who knows perhaps YAH may allow me to meet you personally at some point in the future! Keep up the good work!!!! And might I add! You are very pleasant to look at!….BLESSINGS 🕊️
As a health and gym lover, I enjoyed this video very much and rarely do with everybody acting like pros nowadays on RUclips. I'm glad to say this bruh deserves a sub. He isn't just working hard, he's working smart and that's how it's done. Brain and muscle balance is what I call it.
I did intermitted fast and lost 50 lbs in less than 6 months; it has stayed off for five years. Now I have to work on a healthier sleep pattern and incorporate strength training and weights to build muscles as I have extra skin in the inner thigh and arms. Thank you for this!
I have so many questions about this video.
Please take some time to answer them.
1) Your main recommendation is to eat only one meal a day in the end. This means that you will have to do this forever as a lifestyle?
2) Coffee in the morning will spike cortisol levels which is correlated to hunger and more stress during the day. Would you still recommend drinking coffee?
3) There are researches claiming that your body will not be able to absorb so much protein and it will just transform into glucose. Is it reasonable to eat so much?
4) Decrease carbs until you lose the desired amount of fat and then what?
This is good advice for someone desperate to lose weight, but it sounds more short-term to me. It is more of a competitive athlete approach - you lose weight until a set date then you start gaining again. It will eventually lead to yo-yo and exhaustion.
To make it work you are forced to either bulk in the gym so that you can finally eat more and not die or you just gain your weight back (if you're lucky it will happen slowly, but since you are in a deep caloric deficit, one meal a day, with 0 energy because you have minimum carbs, most likely it will lead to a period of binge eating and eating disorders).
I might be wrong about yo-yo, but since you said you repeat this process I tend to believe you just have a better control over your own yo-yo lifestyle.
👏🏾👏🏾👏🏾
If you usually do fast, you know if you do it at some point it lose your appetite and also decrease maximum of how much food you will eat at the end.
Give yourself cheat days. But make fasting as a life style. I believe every diet we choose should be what we able to do in a long term. No matter what kind of diet. So it wont stress you out. The stress is cause and effect of yo yo which common to be happened
I see what your saying but I think there so many more factors to think about with each direction. There’s a correct way to do things. He said you shouldn’t go to the highest intermittent time, that you should break into it little by little, training your body to change your eating habit, for example skipping breakfast. It’s a starting point. Drinking coffee in the morning isn’t bad if you drink water first. It’s important to let your organs wake up before you introduce any food or heavier liquids. If caffeine isn’t your cup of tea, then you can always skip it. I drink organic Matcha or tea. You can change or improvise for what works for you. A decrease in carbs is a suggestion based on his training and research. There is sense in balancing out protein and carbs whether the protein comes from different sources. Spinach, walnuts, avocado, asparagus, broccoli and mushrooms are examples of protein. I think all these things are modifiable. It may seem like a feat to begin a fasting regime but if you start with skipping one meal.. it’ll get easier with a little bit of planning.
The food you're eating, in fact any food right now you might be eating is HIGH in GYCIEMIC. That means, it stores it because it thinks "oooh you want me to store it for later." It gets added as fat. You got to stay away from these High G foods as much as possible and reduce food intake for a while. Learn to control insulin, know which food tells the body to store and which to use immediately. Do your google research on what food is high in the GLYCIEMIC chart. The highest is 100 and so you need to stay away from 100 and go lower. Much lower. Skip breakfast and only have 2 meals or one meal a day until you get to the stage you want with your belly fat. Then slowly, start to add another meal, maybe breakfast but make sure to eat the food that isn't going to spike your insulin high which tells your body "store this food for a rainy day."
Scroll down to number 4 and you'll see a chart showing High and Low Gyciemic food www.iga.com.au/iga-community/6-ways-diet-can-improve-blood-sugar-levels/
His plan will either cause diabetes, or kill a diabetic. It is unnatural, and just another stupid, destructive fad. You're right, it's something like competitive body builders do to get down to 3% fat, suffering the whole time. They live with other bodybuilders, can't have normal lives around others. When competition season is over, they binge. They've also "trained" their bodies to squeeze the max out of every calorie, and every season it gets harder to lose the fat. This is a very temporary and destructive, short term diet fad. It will destroy your body. Don't be fooled by his medical degree. Doctors do a couple of nutrtion classes, and that's it. This is his own invention, modified from the body builder regime.
By far the best overview of a lifestyle for sustainable fitness. Thank you, Dr. Mike Diamonds.
Following your advice I went from 215 to 160 at 5’10” and 72 years old. i start every workout with a quick 10 pull-ups and 10 chin-ups. Max bench is 210, pull downs 200, rowing 140, leg press 300, leg curls 160, consistently in the 6-10 rep zone and always pushing. No whites (sugar, breads, pastries) except for a rare occasional treat. Haven’t hit that 6 pack even though I have a 32inch waist but it may be too much of the good fats like organic butter and olive oil which I do love but I will press on. Thanks Dr
I do 23-1 pretty much everyday and it’s absolutely amazing!🤗
Hope everyone is doing well on their fitness / health journeys!🤗👊💪
I have done this multiple times, and it worked every time.
This video is pure gold. Sometimes, it feels the Internet is a good place.
Pure GOLD. This video is great for anyone that needs reassurance that you’re taking the correct steps. Thanks for this.
Yes, you inspired me Doc, so now I'm doing my best to inspire others. Already over 20 pounds down in a month and a half! Keep it up! Let's go! 💪 💯
Fantastic to hear! LETS GOOOOO! You got this!
That's amazing!
Hi Mike. Great video as always. I’m 61. I’ve gotten fat a few times, and then finally get in the correct frame of mind and lean out and get my six pack back. I would say that I would talk about or emphasize a few few things more for that last 8 to 10 pounds. 1. When walking, you’ll burn off fat, especially visceral fat easier and faster if you add some sort bursts of intensity to your walk to trigger epinephrine which is hugely beneficial to burning visceral fat. Sprint, jumping jacks, tabadas, or like me power up a hill for 30 seconds at full speed once every 7 minutes in my walk. 2. I personally think the most important aspect of time restricted feeding and cutting calories is controlling insulin. You mentioned it but I think it’s critical. 3. Weight lifting is critical, but as I’ve gotten older, my body takes more time to recover. And if I lift hard 3 days a week my body will tend to stay in building mode and makes it harder for me to shed fat. 4. You spoke about sleep being critical which I completely agree, unfortunately I have found minimizing g my carbs makes it hard for me to get more than 6.5 hours of sleep. I think this is a common challenge. 5. Finally, IMO, weight loss is far easier if you cut out seed oils. Anyway, thanks so much for the great info 😊
Dr ❤
I only have 100 a month have a bad neck surgery Thyroy storms was 310.pound now change my eating because iam Diabetic and got it under control pound just lost 16 now iam 260pound I stop eating at 8pm and don't eat again until 10am 1 or 2 cup🥤 black coffee I pack of honey the lunch at 1pm Cucumbers , onions tomatoes. Or Strawberries apples blueberries oranges grapefruit.. rice cup can Tuna fish dinner 🍽 3hard boil 🥚
Best video in my opinion. Practical, to the point, no run-arounds. I will make this my go-to guide. Thank you Doc!
THIS is the BEST video I've ever watched on RUclips. YOU ARE AMAZING! Subscribed and sharing!!!! Thank you Doctor Mike!!!
Excellent video and great presentation. I'm 59 and have been competing for decades. The funny thing is I'm doing most of the things you talked about.
You know your stuff. Great video. In the last 8 weeks I lost 24 pounds. Green drink in the morning with tumeric , cayenne pepper, celery and cucumber and then fasted cardio and a training session. I have my first meal about 3 or 4.
For satiation I might grab a handful of cashews.
Thank you so much for your video. New subscriber here!
What were you not doing that you changed and it lead to losing 24 lbs. Do you know how much was muscle?
This really helped me. I did a 20 4 actually. But with no complications for a month. I've seen good results
These tips def work. It's pretty much how i live my life. Having the right mindsets is the most important part. I remind myself to give my body lots of love, knowing it deserves the best nutrients, the best challenges, the most loving care, and also the best sleep. I think this mindset ties together lots of your practices here
Great video! Very inspiring. I'm personally struggling with belly fat, at 66 (I was always a skinny guy in my youth), and I have been on one meal a day (OMAD) for about a decade. What I do NOT do, and this video gives me hope about, is walking. And I love walking, but for one reason or another I just don't do it like I used to when I was young. So, today, instead of taking public transit to my gym, I will walk there and back.
That will be about 10 km total. Thank you. Subscribing.
Ima call you AMAZON PRIME because you ALWAYS deliver
Eyyy!!! 🔥
Sleep is the hardest part when you have kids.
I second that. Haven’t slept since my kids were born😂
Insomnia and PTSD for me.
Having Kids really is the hardest part to sleeping.
Has he talked about that, for people with extreme sleep disorders? What to do to get more sleep or find a work around?
Nope, it's way harder if you go broke and being homeless
There’s two you left out. One is chewing gum. When you chew gum? It sends a message to your brain that you are consuming food. Your brain sees you chewing for along time and tells you. Your full and to stop. The second is to pick a activity you really enjoy. It’s a bonus if the activity is a sport. Don’t force your self to do a sport. It can be anything. I like playing video games. Hours go by without me knowing or eating anything. This is only for those that want to force yourself to loose weight. Go shopping for what you going to eat. Every time you eat. Have none perishables in your home. Just in case you run into an emergency. The thought of walking up and down a isle and waiting in line will curve your hunger.
That's terrible advice. Chewing gum makes you hungry because it activates your salivary glands and your stomach starts preparing for food. Chewing is the first step in digestion and triggers peristalsis in your whole digestive tract, which is what keeps food moving through your system. It's why you often have to use the bathroom after you eat. It gets everything going
Also, you gave the exact opposite advice for grocery shopping: never go to the grocery store hungry. It's much better to have a light snack before you go so that you don't overbuy or pick up a bunch of impulse purchases. You have less willpower when you're hungry and your blood sugar is low. Meal planning and having a grocery list also helps keep you on track. If you really have a hard time with self-control at the store, order online (though there may be some upcharges involved in that)
@@msjkramey I’ve noticed the complete opposite with gum. I chew during workouts and running or when ever. It curves my appetite. Especially working in a restaurant. During lunch break. I would just smoke. I would not be hungry. Maybe just me. The shopping for what you will consume for that one meal. Don’t go with no grocery list. If you want burger and fries and soda? (Walk would be best) Go to a fast food restaurant and get that and that’s it. Next meal you have to take another walk. When you shop? Especially healthy. You buy a lot of stuff that will spoil. Then you have to eat it before it spoils. You will start feeling weak and light headed the first three weeks. Your body is turning from storing fat to consuming fat stored. You will have a lot of gas. By the second month. Your body will be adapted to consuming fat stored. Then you will run into a third month of not loosing any weight. That is your body turning fat into muscle. It is easier for the fat to be absorbed. The fourth month drastic changes and drink a lot of water. Your urine will be yellow from toxins. I don’t know if the toxins are in the fat or bad habits. I smoke and drink. Your body will consume what you eat first before breaking down the muscle. Good luck!!!
@lamarwilliams185 that sounds incredibly disordered. You are allowed to have food in your home. You SHOULD be eating. And fat never turns into muscle. Fat is used as a fuel source in a calorie deficit, but so is muscle (and if you're undereating way too much, even your heart muscle will start to be "eaten" by your body). Building muscle is a completely different mechanism to using up fat stores. They don't turn into each other like that. But building muscle does up your metabolism which makes it easier to eat in a calorie deficit though
And don't drink while starving yourself like that. That is a fast track to liver and pancreas damage, which can be permanent and life-threatening. Just wait until you get to that oh-so-fun stage where you need alcohol in your body before your stomach will accept food, and you still sometimes throw everything up anyways. Been there, done that, was in a coma for 3 days, and took a year to be able to walk again
@@lamarwilliams185 and your urine absolutely should not be super yellow. It should be very light. Get your kidneys checked. Wtf
@lamarwilliams185 and your urine absolutely should not be super yellow. It should be very light. Get your kidneys checked. Wtf
I'm not really one to leave comments, but this is the first video regarding weight loss that I've actually watched all the way through, without skipping, and makes me actually want to give this a go!
IMMEDIATELY SUBSCRIBED!!! Thank you for being so transparent and offering so many great tips for FREE.
Luv Dr. Diamond’s coaching!
🫶🏽
Great video and information. Very well explained.
"Let's not waste any time" 2:39 in.... ok
I followed this guy years ago. This viideo just popped up as i changed my gmail account and this video popped up and he is now a Doc!!! With over a million subscribers. Keep up the great work.
I am 71 years old and in fairly good shape.
My weight wavers between 180 - 185 lbs.
My ideal weight is between 170 and 175 but I would like to be between 165 and 170 lbs.
Starting tonight with your recommendations and will keep you informed of my progress .
Thank you.
Jim
Amazing, this guy lives in a world where everybody can walk.
This is inspiring
Appreciate it!!
00:06 LUGIA ON THE BOTTOM LEFT CORNER
Which grade
Love this information! As someone who’s has studied nutrition and fitness for the last decade, I see everything he has mentioned as truths in being your overall BEST physical and therefore mental version of yourself. I’m beginning a 50 day journey to getting back to feeling my best before my pending engagement to my amazing partner. Transitioning into a new life over the last 8 months has taken its toll with the stress of moving, being away from friends and family, job related changes and stress and losing the daily routines that were keeping me in shape a year ago. This month I am back in the zone to get back on track and will use this system to do so. Wish me luck and the strength to succeed as I also send you the best blessings in your personal journey as well!
Saw the thumbnail and expected to be sold to but ended up really surprised and thankful! My mindset is ready for change and I'm already already losing weight but I'll not start fasting too 👍
I started my fitness journey a few years back to lose weight and get fit. I was doing great, but unfortunately, due to injury, I required surgery that took me out for almost a year. During that time, I wasn't active and didn’t eat properly, which led me back to where I started. After watching numerous videos on RUclips, I came across this video, and now I am motivated to "Do it like Mike." Thanks for all of this free advice and the simple breakdown. I'll come back and give updates on how it's going.💪🏾 You just earned another subscriber, and I'm following you on Instagram. Stay fit, stay humble, and stay safe, peace.
I think regular fasting, decaf green tea, and ADHD medications is the fastest way to lose weight.
Meh. I just starved myself
This teacher is truly grateful for coming across this video and your channel. Thank you for the simplicity and breaking it all the way down!
I’m currently losing weight on a Low Carb, No Sugar Intermittent Fasting diet…. And this is Great Info!!!!👍🏾👏🏾😍
One of the best if not the very best weight loss advice vídeo I have seen, FOR FREE! Thank you, Dr. Mike! 👌🏼
This is awesome information, and I am sure it will help me on my journey. Especially preparing for sleep 10 hours in advance.
I love that walking is recommended instead of running. I hate jogging I prefer sprint it's quick and satisfying I'll add walking in my routine so no more jogging 🤗
Breakfast is the most important meal of the day...
naturopathic doc here... clinical nutritionist
Intermittent Fasting is Important and Healthy
Just the Truth
You are the best of the best!period.
No one is so precise and to the point.
If anyone is looking for results, stop right here
I cannot comment on my story cause I am still a work in progress...but with this "diamond" I have no excuse!
He is serious about it and it shows
His scientific approach works,you just have to stick to it and.... moreover he is rooting for us!
PREACH!
Greetings from Hellas(Greece).As a teacher I 'd love to tell you that you really explain things clearly.It was a pleasure watching this video made by someone who IS an Example of what he Recommends(a sad Fact is there are many Overweight KIDS in my country.In Ancient Greece being Overweight was something to be Ashamed of).
That was the most genuine, authentic and helpful video i have ever seen on the topic. To the point, without the bullshit and with integrity, well done.
Best health advice I've received in a long time. Finally. Thanks, Doc.
The best video on RUclips on the subject!
I have done some of these things before and didn't really know exactly why I was losing weight and feeling so much better. This video really puts it all together. Thank you!
I am so happy that I clicked on this video!! So informative without anything to purchase! Win win!!!
I went straight to a 23:1 fasting regime about 21 months ago and it has worked very well for me.
Also ground rock salt in your filtered water improves hydration absorption.
You seem to me a trustful honest blessed relaxed handsome intelligent hard working young man. A total package successful and gentleman. You deserve to be privileged. I love honest successful people who are true to themselves. Thank you for proving on yourself first and sharing your golden time and knowledge to those who need it.
God bless you more
One of the most balance, Scientifically true and practical health vlog on the RUclips + comprehensive. Excellent doc big thanks
Wonderful video, thank you
Dude the fact that you unlocked the secrets to the kingdom w/o money-based teasers makes me love your fantastic content even more. You deserve a shit-ton of praise- and I hope my 11-year-old son turns out like you. Duly subbed, fan for life from Brooklyn!
Watching your video I recognized my mistakes and my triumphs. Great information with no bull sh*t. Thank you.
Science explained in layman's terms. I have been IF fasting for 6 years and it changed my life in all aspects. I help people with nutrition and fitness, so I knew everything explained in this video but this was a great reminder, even for me. Way to go, doctor!
Simple! I will check back in , in about 6 months and let you know how this works for me. I'm currently at 209lbs with a bmi of 34. I'm female and 5'3" so I NEED to lose!
Succinct! Easy on the ears! Perfect delivery!
Thanks