Fasting: Is it Good for YOU? Why I Stopped
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- čas přidán 19. 06. 2022
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----------------------------------------Show Notes-------------------------------------
0:00 Intro
After 2.5 years of eating only at night, ie. after the day’s work and training are completed, I can say, without a doubt, I’m never going back to multiple meals a day. I’m a machine on empty. I feel unstoppable when fasting. Can’t muster up the same performance eating before training/ earlier in the day. Not even close. The key here is proper compensation when you do sit down to eat! The boost in libido you mentioned makes me think you’ve been undereating.. perhaps chronically. Fasting and starvation are not the same. My hormonal output has never been better and I’m fasting for 20h+ on most days. Gotta get those calories in when you eat! My energy requirements have actually gone up since fasting. I’m eating more total calories/d now and stay razor sharp with ease.
Same as you brother 👍✌️
Feel this! 💪🏼💪🏼💪🏼
I’m with you on this, a lot of what’s in this video is anecdotal rather than science & fact based. Our primal metabolism remains primal, so I still believe in the hunter gatherer fast & feast logic, eating a variety of unprocessed food when it would be seasonally available. Every day I won’t eat until I do a hardcore workout making me feel that I am hunting & gathering before being rewarded with food. The days I fast my training seems to be on another level with an intense focus and motivation to go harder and faster.
Same here. For the past two years I only eat when the day is done.
During the day when others are getting tired I charge through and in the evening I sit back and eat and it is glorious.
I’ll never, never, NEVER go back to eating during the day.
Same for me!
I always notice when people talk about exercise they say “go to the gym”. I would just like to encourage people to forget about the “going to the gym”. Take off you shirt or put on a bathing suit whatever. Walk barefoot out into the grass and do push-ups squats jumping jacks crunches planks bear crawl if there’s a pull up bar do some of those. If you have some dumbbells barbells lift those out there. It’s so much better! Life changing.
If I had to go to the gym to exercise, I’m pretty sure I’d never exercise. I really look forward to long trail runs in the woods. I usually don’t even see another person, though I see lots of animals and the air is so fresh you want to eat it. I never regret it or don’t enjoy it. I look forward to exercise as if it’s candy to a child... But if I had to go to a gym, I’d rather do anything else, like cleaning my apartment.
Sound like a fellow PHCI graduate?
Not to mention, do your own yardwork instead of hiring a service!
@@YourLifeRedefined what’s that?
@@almaburns6562 yes! I still mow with a push mower just because it’s an opportunity to exercise and get some sun.
Prolonged Fasting focuses the mind, soul and body… I do it during the seasons of Advent and Lent. I do OMAD everyday, I have no difficulties with weight lifting. I have quite a bit of muscle mass. “Take care of your body as if you will live forever and take care of your soul as if you will die tomorrow.” Thumbs up for you.
Yeah, same. Been doing OMAD for close to five years, I'm 46. I've never experienced any problems weight lifting fasted. I've had days where I've had to hit the gym after eating, those are the really tough sessions.
@@StrayVertex same here, i have been doing 20-22 hour fasting everyday for the last 4 years, and i always lifted weight before breaking my fast. I walk around 8km a day on average and barely do any other cardio exercises. Don't think I am more fit and healthy right now than I've ever been in my whole life, definitely not weaker! 😀
I fasted for 8 days during Lent this year. It was an agreement with God and spiritual based. I felt so good. My mind became clear. Energy levels were high. All my arthritis pain went away. I lost 10 pounds too. On day 8 God let me know to eat again. It was strange eating again and my pain returned within a few days. (Even with clean eating). I’m on a diet now that has me eating every 2-3 hours. It’s helping me get into fat burn and I feel good.
@@stampinturtles You could maybe check out an animal based diet if you got autoimmune issues..
I concurred. Three years for me since 2019. I run at least 10km every day and weight training two to three times a week. I feel great with no joint pain whatsoever and my energy level is great!
I’m a 40 year old woman. I have three kids in their teens. My fasting rule is never before 11, never after 7. It’s not a hard cut off, and I bend for special events, but this rule actually seems to regulate my hormones. I also work out about 1.5 hours five days a week... just the basics: pull-ups, push-ups, squats, split squats, deadlifts. I feel stronger than I ever felt in my 20s. My 18 year old just told me he doesn’t think I look 40...
I get amazing results with 30 minutes a day.
@@heathertaylor7164 That’s awesome! It takes me 30 min to warm up and stretch 😅
Amazing..
Dear Fizziolo ,
Thank You for the 11 -7 idea
Great keep up the good work 👌
I do low carb intermitted fasting for my mom who is in a vegetative state. reversed her diabetes, hashimotos, blood pressure and cholesterol problems, no more medication. Lost all her abdominal weight and is looking younger. I feed her through a feeding tube and feed her mostly sardines blueberries turmeric sourkrout beef liver spiralina and chlorella butternut or sweet pototoes add plently of EV Olive Oil with Digestive enzymes. I do give her plenty more of other things here and there but this is her base. Im increaing her protein because I can tell she is losing too much muscle and because she cant work out, this is a concern for me. Shes been in this state now for 2 years and is 75 Y.O.
God bless you for looking after your mom in her time of need. You are inspiring.
@@1973sophia Thank you, I love her alot
Wow, you're awesome. What a beautiful post to read!
May your mum get better soon and able to workout/walk and be healthier by the day. Good work caring well for your mum.
Prayers for you, what a beautiful show of love...God bless you
What I learned from studying health and nutrition these past 5 years is that no one knows what they hell they are talking about. You ask 50 experts they will say one thing. You ask another 50 experts and they will say the complete opposite. You ask another 50 more and they will say somewhere in between. Ifs non stop constant flip flopping and no one can figure it out. It's insane
Agree
There's only one study participant who matters: you. Therefore, I believe that the most important component of dietary success is honesty. Your body knows what it needs, so self-experimentation gives you the answers you need. Listening and honoring that information is another story!
And everyone responds to diets differently. Fasting just kills my energy and strength levels and causes too much of a caloric deficit. I'm trying to bulk to the 170s by eating 2800 cals a day and maintain from there. I've stalled at the low 160s for about 1.5 months then got covid 1 weeks ago, and it's killed my appetite, and I'm down to the low 150s.
SERIOUSLY. It's maddening...
I've been thinking about this. We are learning more and more every day, even if progress is slow. Just think just 100 years ago what was understood compared to now. There is definitely progress. I think Luann's point is key, that and trying to wade through the swamp of knowledge.
Creeping up on 57 and have been resistance training for last two years- feeling my best EVER! I do IF 12-14 daily. Zero processed foods in my house!
For me 12to14 works best, too.
As a 54 year old myself I am amazed that I have not lost any strength or walking speed despite never doing exercise. I eat 4 times a day 3-4000 calories. Never gained any weight in 30 plus years. My work is physical and mostly outside and I eat basic foods nothing with an ingredients list.
1k kcal per meal.
I am in the same boat. I work a physical job. I am 58 and the same weight I was in high school.
I got a Fitness watch recently and realized I walk 20k to 25k steps every day.
It keeps me young.
@@gregrichey840 The longer one keeps physically active it seems the longer one stays independent.
People don't even know what a fast is... Fasting, biblically, is either going 24 hours without a meal, or it's going a prolonged period eating very specifically limited things to nothing at all. Going 12 hours without food is not a fast... It is impossible to reap very many, if any, benefits within the 12 hour period away from food... benefits peak and are reaped after about 18 hours. Going the full 24 just solidifies them a little bit.
There is also very little reason to "fast" every single day... Follow Jesus, when He fasted, He took it very seriously. Sometimes, only fasting for a couple/few days, at other times fasting for 40 days. When He ate, He ate, when He fasted, He fasted. STOP PLAYING GAMES with your body. Eat healthily, eat when you're hungry, but if you're going to fast, THEN FAST! 😅 Go for 24-72 hours on average, ONLY NATURAL MINERAL WATER! Go be healthy and stop playing yourselves!🎉❤😊
I'm 78! I fast every day, usually 16 hrs. Twice a month I do a 24 hr fast. I do a lot of resistance training, mostly all winter. In the summer I do less because I have 2 acres & I'm out doing yard work(can be quite a work out). I eat lower carb, moderate protein & moderate fat. I don't skimp on the calories when I eat. Usually eat a high protein breakfast when I break my fast. We have a freezer full of farm raised beef, veggies from our garden, tons of pickled beans, beets, peppers, dills, cauliflower. We also freeze a lot of our garden produce. Grow lettuces on deck rails. Make one loaf of bread a week, mostly for toast to soak up egg yoke. Don't snack at night. Went from 185 lbs to 165 lbs, although my fasting was not to lose weight, but to lower A1C.
When I was morbidly obese I did extended fasting and dry fasting to lose weight (140lbs) and heal my body. I was physically unable to excercise my body/joints/skin hurt to move. I've naturally grown towards a protein centered time restricted feeding schedule as I've increased resistance and strength training. Ive been feeling bad that I've not been able to to do a 21 day fast like I did when I was obese, but I now recognize that I am stronger and I need to feed these muscles I've gained to continue to be strong. Thanks for all you do, it all makes sense now.
Of course when you were obese and fasting your body was feeding itself.
How is your loose skin and stretch marks?
Diane is exactly right… lower body fat means you can’t fast as much. Fasting is proven to crash hormones, which are important for maintaining a good mood and muscle mass (it’s amazing how powerful testosterone is in women’s bodies, even though it’s in such small amounts).
I have a lot of respect for people who learn and tweak their advice as new information comes to them. This video also mirrors my own experiences with too much fasting, my hormones don't respond well at all and it even impacted my monthly cycle. I've found that I've reached a point where my body tells me when I need to eat and when I would benefit from a bit of a fast. I'm so incredibly grateful that I'm learning to hear the signals my body gives me, it used to seem crazy to me that I'd get here.
Personally I think the biggest take away I've gotten from fasting besides all the proven benefits, was that I learned how to eat. I learned what food is really all about, how to listen to my body, what a change in insulin feels like and how to recognize real hunger vs a dopamine itch. I still IF, less often than I did when I started but I've managed to keep a clean steady diet and exercise regimen thanks to it.
I’m a middle aged carpenter. I live on my feet, usually lifting and carrying things while wearing a tool vest. Manual labor is my life. I do anywhere between 10-20k steps a day. Including up and down stairs. I’ve used fasting for weight control and performance, the performance you get the day after that is. I go by feel, I’ll wake up and just feel like not eating, maybe till lunch or maybe till dinner. The sweet spot is between 16-20hrs. But I’ve been under a lot of stress, adding fasting to that has not been a help, instead I’ll have anxiety and or panic attacks. Till I get things sorted out, I’ve been doing a short fast maybe once a week. I do work out in the morning, it’s nothing savage, it’s more restorative, it’s mace training and some calisthenics on unstable surfaces, sometimes some battle ropes. It really helps with range of motion and is superior for my posture. I mainly eat meat and leaves. Low carb. When the work is light I’ll get back into barbell heavy stuff.
Im happy to see you have recognized that things have changed, you were able to recognize that change is needed, and you adapted. Sharing this journey helps wake up this ability in your viewers. I think it’s an act of integrity.
I enjoy fasting and it has given me many benefits . I do many 48h , 73h and sometimes 120h fasts. It feels good to have an empty stomach from time to time. Stuffing yourself every day is kinda gross.
I feel the same,eating little makes me lighter and more energetic
Amen. Even purely from a gut health perspective, daily TRE (even just 12-14 hours per day) is so useful for stimulating the migrating motor complex, which is why I use around a 15-16 hour daily fast paired with strength training. But I totally agree that there’s this idea that if fasting is good, longer must ALWAYS be better. But we also need quality nutrition to fit in there too, it’s a balancing act. And with protein being SO satiating, it can be incredibly difficult to fit all of our nutrient needs into a smaller eating window (such as 20-22 hour fasts). And particularly for those 50 or older when protein needs increase even further, allowing for time to balance the perks of fasting AND eating is crucial.
Relax
@@MasculineIdeal Relax
At 54 and having done 1.5 years of longer fasts that ended up only hurting my body. I'm very active playing tennis and lifting and was not a candidate for fasting. So happy I stumbled on the truth January 2021. Now working through menopause and trying to keep muscle. Fasting I'd never be able to hit protein macros.
Also stress should be taken into account: fasting is a body stressor just like exercising, cold plunging or sleeping bad or too little. If you're already on a stressed up life - work, kids, bad sleep - take it easy. I'd just encourage doing exercice in that case, because it is also a stress reliever. As soon as your life gets less stressful, try adding some of the other stuff
As someone who has a thyroid disorder because of severe calorie restriction and a history of disordered eating its a bit of a relief to hear someone say that fasting isn't for everyone all the time.
@Yvette J anyone with any type of eating disorder should never ever attempt fasting, if they have an eating disorder problem. If you do, I would suggest a partner that works with you and calls you out, and makes you stay on track. No matter what. And always keep in the back of your mind, I can't fall down the road that I want to fall down. Your will is always your way. But if you're will loses its way, you can fall down a rabbit hole of darkness. Bless you my darling. I would be very leery, of any fasting. I would suggest, bioavailable nutrient-dense foods. Such as carnivore style. Raw cheeses raw yogurts milk whipping cream eggs steaks chicken duck beef organ meat mutton lamb you name it munch munch..
Fats are essential to all of our hormone productions as well as our neurotransmitter production. In the 80s and '90s fat was demonized. Lack of fat can be quite contriving to the function of your thyroid.
Pregnenolone, mother master hormone that dictates all other hormone production. Cortisol can steal this wonderful hormone. It's our number one steroidal and I repeat steroidal sexual hormone. With everyone's inflammation markers being so high today, the first thing I suggest to my client is let's do a full panel of hormones. Thyroid low, estrogen skyrocking, pregnenolone barely existent. And or on the opposite end, exceptionally low estrogen high progesterone, thyroid issues, low pregnenolone.
Raw egg yolk can be used immediately to make pregnenolone. Cholesterol is essential to your body. 63% of your blood serum is made up of cholesterol. Around the same percent as well for your brain. Cholesterol is used in absolutely everything in our body. The uses are a measurable. The liver does produce an amount of cholesterol. But this is a fight or flight moment. Such as starvation and you're in trouble and you're injured. Your liver can produce that cholesterol to help you with your hormones to get you out of trouble. And that's it it's not a daily effect.
On both sides of my family, I married into a large chemical agro family my father-in-law actually invented a specific Roundup 1978. Both organics and GMO are sprayed with glyphosate. Glyphosate kills the gut bacteria the same way it kills a plant via the Shikimate Pathway. Your gut bacteria is responsible for more than just breaking down a nutrients. It's the communication hub between all cells in your body. They help you with simulate neurotransmitters and hormones to function properly. Lack of fat, good fats and cholesterol the good fat. Not from any type of seed oil or vegan substance. If a vegan could eat a diet and get all of their substances. First thing that I see in a vegan, when I know their blood serum stores are completely eaten through. Lack of melanin the color of their skin changing. Tryptophan is the lightest brightest amino acid out there it helps you take in the available sunlight to make melanin melatonin and d3. Sunlight is not bad for the body. The byproduct of cancer, that comes from other things mutating your genes that you got in your lifetime. Every single year them coming at us during school just the little pin prick. How does one mutate DNA simple via RNA by infiltrating the lymphocyte B cells. Actually cancer can be thought metabolically and, by completely and utterly removing glyphosate which mimics our estrogen it's called a xenoestrogen. People don't realize that organics are sprayed within the last week of its life. For instance organic lentils have the highest amount of glyphosate in them. Higher than your conventional GMO grown corn that is sprayed 3 to 4 times per year weather permitted. The reason being is that the plant does not have enough time to metabolize the glyphosate. The levels are astronomical. So this kills off your gut bacteria which helps you assimilate your neurotransmitters and hormones. And start sending you down a road, a road that's very difficult to come back from. But not impossible.
I truly hope you find a balance in your life my dear. Every life is important. Truly it is. We need each other more now than we ever have in our own lifetime. All will see in the coming years. Cheers my dear. Many blessings to you. I hope the path that you are looking for, has supportive loving caring people around you. Much love and many blessings.
We need to start listening to our bodies and not all these so called experts. Only you can know what works for you... And the experts invariably change their minds and advice anyway
@@MzClementine I’d love to know more, I’m about to start the Dr. Brook Goldener, protocol for RA, I ate heathy keto while this Dis ease came on. So wanting to try something completely different?
@@MzClementine please provide a source that confirms organic produce is sprayed with glyphosate
At the end of the day my opinion is: educate yourself on health and fitness, apply what you learn if you feel it will help, LISTEN to your body. If it works for you, do it. If you notice changes in how you feel, adjust accordingly. We’re all different, our bodies, physiology, genetics, etc. What works for one person may or may not work for someone else. It’s up to you to decide what works for you.
I feel like a lot of people jump on different health bandwagons, even when it makes them feel worse, keep doing it because it’s the thing to do.
Just listen to your body.
And people feel like they need permission from these do called experts... In comments you see 'can I have'.. 'am I allowed'?? Drives me mad. What happened to intuition and common sense? Most people are messed up by following gurus in my opinion
Good points, nothing is good for everyone! That being said Intermittent fasting ( 16-17 hours) with regular moderate exercise has been a life saver for me! Balanced diet, good sleep and movement outdoors is equally important.
I agree. I exercise in a fasted state and have seen increased muscle strength. I'm a women, so that was always hard. Now I can pick up a lot heavier weights. I attribute that to fasting. Side note-I dont restrict calories.
Screwed up neck, back, and hips at 67 makes fasting my thing. Thanks.
Doing omad 6 days a week while training in the gym 5 days a week. Having no issues actually feeling great. I have lost a little bit of strength, but it is ok for now because it really benefits my weightloss, 22 pounds in 6 weeks. Fasting really helps me keep my cravings under control.
Good for you! Do what works.
The thing is, when you've been doing keto/carnivore, TRE, an occasional extended fast, and regular exercise, you develop metabolic flexibility, so that you don't have to worry about those few days every month when you do something different for a meal or change the time that you do something. I saw in another video where someone was talking about holiday season and how hard it is to maintain your eating window, because you are up later and maybe eating a few things that you normally wouldn't. I don't find it to be that hard - if your hours change you shift your eating window with it. If you are used to rising at 5:00 AM and eating at 10:00 and 4:00, then going to bed at 9:00, and your hours shift to rising at 7:00 and going to bed at 11:00, then you move your eating window to noon and 6:00, when you are eating with other people, and just don't go so crazy with the food that you throw yourself off. And you can be fine with working out and fasting, as long as you don't work out too hard WHILE you are on an extended fast. If you're used to going all out, scale it back a little. It's just common sense and listening to your body.
@@carriemacdougall6004 Roger that. Not doing things that make you ill is common sense. Do what works.
How does doing keto/carnivore develop metabolic flexibility? That's what you get from a healthy balanced diet.
@@gregmorrison7320 Agreed. Keto/carnivore IS a healthy balanced diet. And it does so by lowering your insulin resistance, the main factor causing metabolic syndrome. You should read up on it if you don't understand this.
Getting the body fat adapted, so it will also run well on fat without carbohydrates, is metabolic flexibility. I do not have to eat every few hours, and skipping a meal is no longer an event. I have plenty of fat with me at all times 😊
@@highlanderes Agreed. When I was young, I bought into the idea that red meat was bad and that we needed to eat 5 or 6 small meals every 3-4 hours. Even though what I ate was relatively healthy, I had hypoglycemia, and when I hit menopause, it was a hormonal nightmare and I started having weight issues. As soon as I started keto and two meals a day containing much more red meat, my issues disappeared. I'm even sleeping better, and my weight is stable at what it was when I was 30 (I'm 64).
Exercise is like fasting but fels heaps beter. I knew this was coming from you sooner or later. Totally agree. Exercise makes you hungry for good food, helps you sleep at night, mellows you out and makes you look good. I can feel the autophagy all day long after a 5km morning run.
Stop jogging, either sprint or walk !
I love fasting! I do a 20:4. I do it for health not weight loss. The health benefits are amazing and I find I feel so much better in my fasting phase.
Same here. I eat healthy from 7 to 10 and run 2 miles daily..and on keto diet. Feel healthy.
Yup, Peter Attia has also changed his perspective on TRF due to it's impact on muscle mass
I’ve been IF for 4 years. Last month, I started working with a personal trainer to build muscle. I immediately shortened my fasting window (from 16 to 12, sometimes 14) and began eating MORE and definitely 1-1.5 hours before my workouts. Feeling great!!!
If anything we have learned from the past 2 year health issue is that "one size does not fit all"... Personally I found if you want to get on the health band wagon and are overweight and haven't been caring for your body .. intermittent fasting is a fantastic Kickstart to health... Then once we have got used to it .. we become more in tune to listening to our bodies... What we are missing etc... It's all about balance just like so much in life ... Thanks for the great channel
Exactly, must be personalized!
👍🏾 ABSOLUTELY... I like the part about listening to your body... When you get to this point, it becomes much easier. Nice sharing 👌🏾
I've performed all variation of intermittent fasting, including skipping dinner which affected my sleep negatively.
The best form of intermittent fasting I've found is: Eat a good sized breakfast and dinner (do not eat after the sunsets and best to eat 4 hours before bed) and skip lunch.
As a note: breakfast should be eaten within an hour after awakening (shortly after the Sun has risen).
Fasting is a tool for health. I'm 67 and fast for days hoping not to have dementia. Exercise is becoming more important as I get older. HIIT training is great
Great perspective!
Thank gawd I'm not the only one talking about this. THANK YOU!!! The amount of lean body mass loss in so many people doing fasting is insane. We really are meant to move more!!
You will gain muscle mass so long as your total protein intake does not go too low, not lose it.
Some of the many benefits of fasting and a lower carb whole food diet on the immune system, blood pressure, blood sugar and anti-aging, all backed up by clinical data:
Thymus stem cells are regenerated, which suppresses aging and renews the immune system.
Fasting stimulates phagocytosis, the ingestion of bacteria and viruses by the immune system.
Blood pressure is quickly and dramatically lowered, which is very important for a good outcome with the current pandemic.
Fasting increases nitric oxide, which has manifold postive effects like reducing arterial plaque.
Weight loss from fasting only loses10% lean tissue and 90% fat compared to the typical 25% lean tissue and 75% fat lost when calorically restricting for long periods.
Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body.
Vitamin D plasma levels are increased, and vitamin D in turn increases autophagy!
Blood sugar and insulin are lowered, allowing white blood cells to move more freely throughout the body and do their job. Ideal blood sugar is around 80. Some viruses activate glycolosis (the release of sugar in the body) and clinically it has been shown that decreasing glucose metabolism in the body weakens the influenza virus.
Fasts of several days will not affect short term female fertility and may increase long term fertility especially in women with PCOS.
It's absolutely fine for cortisol to be high while fasting, because it produces sugar from fat instead of lean tissue czcams.com/video/giEDadzoErs/video.html
Does the body prefernetially prefer glucose as a fuel? No, it never uses mainly glucose for fuel and using glucose for fuel is very biochemically damaging! czcams.com/video/Nf1jwMbvNxw/video.html
The hormone Leptin is an immunomodulator that keeps the body from attacking itself and obesity causes leptin resistance. Fasting very quickly reduces leptin resistance and leptin levels and one day of fasting can cut your leptin levels in half and gets your immune system working properly again!
When you move out of MTOR your body shuts down the building blocks of the cell which are used to produce organelles and proteins. This means the mechanisms needed by viruses to replicate are by and large unavailable when you are in a deeply fasted state.
It stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle foreign matter such as viruses and kill cancerous and senescent cells. AMPK does many helpful things in the body including activating the body's antioxidant defenses.
Does fasting burn muscle? In most cases no! czcams.com/video/teQIaU6wp2o/video.html
Fasting can make you gain muscle faster: czcams.com/video/5RM8GRzsIIg/video.html
Deep ketosis virtually eliminates chronic inflammation in the body. This can offset the life threatening symptoms of viral pneumonia which effectively kills you through inflammation. This also creates BHB ketones in your body, which also help your immune system and anti-oxidative system, especially in the brain. Ketones also provide an additional energy source during infection, which is critical when trying to fight off a bug. In fact you can have as much as three times the total energy available in your blood when you are in deep ketosis, or even more.
It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency and thereby making cells better able to fight off infection. Increased mitochondrial function also has the added benefit of increasing your metabolism and cancer prevention!
Fasts from 36-96 h actually INCREASE metabolic rate! czcams.com/video/BeC_gIR2Z14/video.html
Your body releases interferon which is also triggered by the body during viral attacks to shut down the replication ability of the surrounding cells and stop infections.
After 72 hours or more fasted, your body actually recycles large numbers of immune bodies and creates new ones, rejuvenating your entire system.
When you fast, this stimulates apoptosis in senescent or genetically damaged cells. This kills these cells off completely. Senescent cells are responsible for the effects of aging and are the root cause of the development of cancer. If it were possible to destroy them all it would completely stop aging and cancer. That is not possible but fasting can help limit these effects by killing off many of the affected cells and limiting the future effects of aging.
Fasting also releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth, helping a great deal with diseases like MS, peripheral neuropathy and Alzheimers.
In fact, the biochemical regulator of BDNF production is beta-hydroxybutyrate, which is the same ketone the body produces to nourish the brain while fasting.
Autophagy induced by fasting even helps hair regrow.
What breaks a fast? czcams.com/video/7aRLsCpxy3o/video.html
Dieters losing weight through intermittent fasting show greater reduction in waist size and increase in insulin sensitivity for the same weight lost and alternate day fasters were shown to lose fat while gaining muscle at the same time over a six month period.
Does fasting lower testosterone? No, it raises it and builds muscle!
czcams.com/video/fJUDucBWv4s/video.html
Fasting has been shown to increase bone marrow volume by 10% and levels of carnosine in the body in as little as a few weeks.
Fasting also increases telomere length, negating some of the effects of aging at a cellular level.
Eating one meal a day can bring most of these benefits to a lesser degree, and adding a few entire days off from eating per week will have even more effect especially when starting to feel poorly.
Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia.
Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. Those with Addison's disease may also be unable to fast without liberal use of exogenous ketones, depending on severity. If you experience extreme symptoms of some kind, especially dizziness then simply break the fast and seek advice.
Resources:
pubmed.ncbi.nlm.nih.gov/7714088/
pubmed.ncbi.nlm.nih.gov/6859089/
www.ncbi.nlm.nih.gov/pubmed/23876457
repository.upenn.edu/cgi/viewcontent.cgi?article=1537&context=edissertations
www.cell.com/cell/fulltext/S0092-8674(19)30849-9
www.ncbi.nlm.nih.gov/pubmed/25686106
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www.sciencedirect.com/science/article/pii/S0005272806000223
www.ncbi.nlm.nih.gov/pmc/articles/PMC1413655/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/
www.cell.com/cell-metabolism/abstract/S1550-4131(15)00224-7
www.ncbi.nlm.nih.gov/gene/25712
www.ncbi.nlm.nih.gov/pmc/articles/PMC1779438/
www.ncbi.nlm.nih.gov/pubmed/10232622
academic.oup.com/ajcn/article/81/1/69/4607679
www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
www.sciencedirect.com/science/article/pii/S1931312809002832
www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6526871/
www.nejm.org/doi/full/10.1056/NEJMc2001176
pubmed.ncbi.nlm.nih.gov/23408502/
pubmed.ncbi.nlm.nih.gov/27569118/
pubmed.ncbi.nlm.nih.gov/21410865/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6407435/
www.arcjournals.org/pdfs/ijrsb/v3-i11/7.pdf
www.amjmedsci.org/article/S0002-9629%2815%2900027-0/fulltext
pubmed.ncbi.nlm.nih.gov/20921964/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6141719/
faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.819.10
www.biorxiv.org/node/93305.full
pubmed.ncbi.nlm.nih.gov/25909219/
clinical.diabetesjournals.org/content/36/3/217
europepmc.org/article/MED/22402737?javascript_support=no
onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2005.02288.x
www.collective-evolution.com/2017/05/16/study-shows-how-fasting-for-3-days-can-regenerate-your-entire-immune-system/
www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart
holistickenko.com/vitamin-d-kidney-liver-disease/
n.neurology.org/content/88/16_Supplement/P3.090
This list compiled over months of research by the user known as Pottenger's Human on youtube but feel free to copy and paste this anywhere you like, no accreditation needed!
My channel which will always contain an updated list of fasting benefits:
czcams.com/channels/MC_ZrmTUTGdQiIwJjZq1rg.html
I have playlists on fasting and health and wellness. I also make a little commentary comment on health and fitness as well.
When I have community posts available I will make a community post with this list that has a permanent link but which will remain editable and keep a fresh copy there at all times!
Absolutely LOVE so many things here!
"Thoughts become things" - yes!
Biking with your daughter - been thinking of getting another bike, thank you for this great idea!
This topic is so valuable and I have been conflicted on this topic - not wanting to stop, yet i am lean, and curious about the long term effects, and that concern in my gut of continuing this long term. This was so informative!
I came across your interview with Ben lynch months ago, and really loved how you facilitated that convo. I found your video here so engaging and refreshing. THANK YOU for sharing the science AND the anecdotal part. Also, I absolutely love that you answered questions at the end! So happy to have found your channel. I am subscribing!
Muscle is the key longevity and I still want to be hiking at 80!
Thank you for this. I didn't enjoy all the fasting. I had no energy and could only lethargically lay on the sofa. While on the sofa, my only thoughts were of food.. My life was consumed by nothing other than famine, feast, famine, feast. I soon realized that I was developing an eating disorder. I transitioned into what you appear to confirm in this video; that is, I do intermittent fasting (just one, maybe two, meals a day) and one 3-day fast at the end of the month. Life is much better.
Yes I love this! After six years of getting carried away with fasting, hormones went in the tank, gut health degraded, and body composition got worse (lost muscle/weight, but gained a little fat). Definitely too much stress long term combined with exercise and activity
What kind of fasting?
Mike I so appreciate you! This is a very valid convo. It’s such a personal choice and everyone has different goals and needs in the various stages of life. I think of fasting and exercise as two different tools in my health care tool box. As a 69 y/o female carrying probably 50+ extra pounds fasting is the first thing that has given me results, I’m down 20+ pounds as we speak. Plus, you mention the hormone question, it isn’t talked about enough. As I lose I can focus more on increasing my strength training so I will keep your wisdom in mind going forward. 💗
Great live! Thank you!
I still do 16/8 hour fasting and it's been going good for me. :)
I am not hungry at all in the mornings and i still have muscle mass. When I started doing IF i was at 189 and went down to 160.
IF (2 meals a day) and working out have been a life saver for me. :)
Also taking Vitamin D3 supplements along with C and Zinc.
Diet is very important also in case someone wants to start doing it.
Each body is different so do whatever feels comfortable for YOU.
you are inspiring me and I am listening while I am finally walking again after this winter. Thanks for all you do.
Mike, I feel the same about vocalizing certain thoughts regarding age, looks, anything negative. I never say that certain things are the way they are because I'm getting old. I may reference getting older but never getting or being "old," if that makes sense. I don't ever want to have that mindset because I believe I'm as old as I feel and act. I don't act or think or dress old. I try to be the best at every age and never limit myself to an age group or a certain number. The phrases, "at my age" or "I'm too old for xyz" aren't a part of my vocabulary.
Thoughts become things! TY
@@Highintensityhealth yes they do, my friend. Thanks for all your hard work! Great video always 👌 👍 👏
Thanks Mike. Always good info., and always good to learn, grow, evolve!
Excellent video Mike, thanks!
Several months ago, I was fasting for about 18 hours from the time I woke up to my next meal, trying to stay healthy. I am normally 125 pounds and saw that I was getting extremely thinner and not feeling as vibrant as before. My weight plummeted to 114 pounds at a height of a little over 5 feet tall. Even though I feasted at mealtime, I seemed to lose weight instead of gaining weight. It was after I read about the Longevity diet that I realized I was doing it all wrong. I was already slim and slender and doing a massive up to 2 hours of exercise in my garden each day; digging, dragging around soil, pushing the wheel barrow, bending and weeding on an empty stomach. I immediately changed what I was doing and started eating a healthy balanced breakfast each morning before working in my garden, lunch at 2 pm and dinner by 9 pm. My weigh took a turn for the better and in about a month’s time, I went back to my normal weight of 125 and I have never felt healthier. I believe that knowledge is power and we each need to take what we read and hear and tailor this information to benefit living lives that will lead to our health and longevity.
I am watching you replay now. I am a 51
Year old woman. I do feel like 30. I support fasting, as well as you I have seen my muscles getting weaker and not feeling a strong when I fast, so I think it’s very important that everybody knows their body and learn how to use fasting on their own, each body is deferent and responds differently to stress like fasting. I try to stop eating around four or five in the afternoon and break my fast around 8-9. I also do Keto!
I am amazed at the discussion for this topic. I have nothing substantial to say but I'm here to learn.
Thanks for being honest and willing to change!
I can’t believe how timely this was. I was a strict faster from age 49-54. I practiced 20:4
My glucose metabolism still sucked because I was deficient in vit B1 (among others) I realised at 55 that I was losing muscle and had stubborn belly fat (small amount)
Got with an amazing trainer who helped me realise that I was at normal weight but eating in a huge calorie deficit. About 30-40 grams of protein a day when I needed closer to 100-110 grams 😱to build and maintain lean muscle mass. I’ve increased my protein dramatically and my calories from 800:day to 13/1400 per day. Losing the small amount of belly fat. I’ve opened my eating window back to 8-10 hours. Total game changer. My trainer helped me realise fasting is only ONE tool! Resistance training / protein and tracking macros - as boring as it is is really key to see lasting change
So happy you and your trainer worked to increase your calories, which might be counter-intuitive for many people who want to lose fat. Congrats! Keep going! Are you still increasing calories or do you keep at 1400ish now?
The fasting was probably not your problem, it seems to be only 800 calories a day is crazy & not good for You, when people are not eating enough , 1st is to up calories so You can increase your Metabolism, so You burn more calories at rest, if You eat 2,200 or so calories in Your 4 hour eating window you never would of had that issue, & like your trainer Resistance &. weights, and protein are great for that issue also.
@@markmoore1042 calories do matter a lot but timing of calories matters as well, although less important.
But especially women who train hard need those calories around training hours, practicing fasting or not.
Strong convictions, loosely held. Thanks for being a great role model by being willing to change your stances as you gain new knowledge and experience!
Excellent conversation. Good to hear from you for reassurance.
I've had to back off to heal adrenal fatigue.
Great video Mike! I have been rethinking my fasting lately and what you say makes sense. I am a very lean 57 year old, very active and I work out at the gym 4 days a week. I think I may need to add back a little breakfast before working out. Thanks!
👍 👍 🙏 The timing of this video is so awesome. I have been widening my eating window because I've been feeling on the weak side, which also coincided with an increase in cardio and weight training. Thank you!
This video is a perfect display of the scientific method in practice. We except a theory until falsified or a better theory arises. Kudos to you good sir.
Yes, but it is not falsified. It depends what your goals are.
it's amazing people, Try to follow other people's protocols you must do what works for your body internet gurus people giving you their opinions telling you what working for them that doesn't mean it works for you if fasting works for you do it. Let's grow up people do the things that your body wants not what other people body wants.
@@hbrown3953 the thing is fasting does work as a fact. Prolonged fasting is extreme and should only be practised periodically, not as a daily lifestyle. He was doing extreme fasting and obviously was not gaining muscle.
“except” a theory??? Do you mean “accept” a theory?
@@camelio10 Yes fasting does work. I didn't say otherwise. Prolong fasting has health benefits.
I exercise regularly and do a very short 36-40 fast every other week. Works great. Love your content btw!
This is so good - adjustments are always needed :)
Thanks for sharing your renewed view on fasting. I think it’s important to acknowledge when one learns more and views change
Great video! Way to be humble and just re-evaluate topics as you grow ✨️
Thank you again for being sensible and advancing an important message. There is so much information out there in cyberspace - it's hard to discern what's right for me personally as a postmenopausal 68-year-old. My husband and I go to the gym twice a week for 2½ hours lifting as heavily as we can plus some plyometrics and other stuff. We've gotten ideas from you and Shawn Baker, Jeff at AthleanX, Erin Stern and others. I appreciate all of you and your attention to detail and form. Good on you for giving that inconsiderate driver what for!👍👍👍
always good information, thanks.
Really appreciate someone who can rethink their stance. Thanks.
When I started intermittent fasting I was almost obsessive and freaked out if I accidentally ate "too early". Now I'm much more relaxed with it. It's ok not to fast everyday, espacially on days with exercise.
Me too. I’m more careful about not eating too late so I’m not going to bed with a lot of food in my system.
@@tracie.langston678 I fast all day long I only eat before I go to bed. Eating generally makes me go to sleep if I continue to fast I will just stay up.
Been intermittent fasting every day - loosing weight and muscle - age 66- this is enlightening
Thank you for sharing your knowledge with the world. It’s super helpful !
Really appreciate your humility Mike! You're always open to changing your mind and advice based upon sound new data and experiences. This is what makes your advice valuable and trustworthy! Too many people stick to outdated, regurgitated ideals because it's their "brand."
Intense exercise and muscle preservation should be the #1 priority!
Valter Longo had good advice: "Fasting 12 hours every day is absolutely necessary! A 10hr eating window will burn more fat but may also compromise Gallbladder function... he recommends, for low risk people, to do a 5 day fasting mimicking diet every 3 months."
I've watched your channel since 2016 - it's awesome to see your identity grow and develop!
This was very helpful. Thank you
Mike I really respect you for continually learning, staying humble, sharing your best recommendations, and practicing what you preach. I have lost a lot of weight and benefitted from fasting and from your dietary recommendations, but I've struggled to be consistent with exercise and weight training. This video was perfect for me Thanks Mike! I think you're saving lives with your content. I probably would have become a type 2 diabetic and died earlier if it weren't for your advice that I've implemented over the past few years.
Thanks! Been feeling lethargic during workouts because I'm going for mass. This, simple, common sense adjustment seems to be what I needed. Change is good; it's a part of something called progress
I saw a guy say it all comes down to two things: “Appearance and performance.”
So took from that, If you looking healthy and fit and you have steady energy to perform your physical and mental duties of the day painlessly. Whatever your lifestyle is, the diet, whether it includes regular exercise, fasting or not, you are probably better of than most.
Got one of those shiny can cozies in my bridesmaid box! Gonna try good idea! Thank fir making this video I’ve been fasting and I’m exercising and breastfeeding and sometimes I feel like I’m gonna pass out so I’ve been drinking vinegar before I break my fast too! Now I think I’ll go ahead and eat faster after working out in the morning than I have been- love growing with you since 2017 when I first found you!!
I agree 100%. In tried fasting, but I’m very active. I lost muscle mass, hair,, etc and was fatigued often. I now, do 3 meals plenty of protein. Try to stay in rhythm. Much better. I’m glad you can change your mind and not keep beating the drum.
Well said.
Same story with me
OMAD has helped me stop food centric thoughts and binging. I can still get my calories in by eating one big meal and then I can stop thinking about food. Almost 100 lbs down and it's never been easier.
Now that you have covered all I started to do keto 4 weeks ago and added a 16 hr fast I lost 4 solid pounds only to gain it all back on a weekend anniversary celebration . MyFitnessb Pal would say that I was starving myself but I couldn’t get much food past 1500 cal I find it difficult because of my husband eating habits not because I can’t do it but I realized that exercising works a lot better for me so thank you for sparing me the effort to begin fasting again. I really enjoy outdoor exercise thank you once again and God bless you!
Love you for your ability to change your mind ❤️
Intresting. It all about balance. Observing and looking over the years (of witch there was a chance for a while) your hear looks healthier. Thank you, much appreciated.
Love listening to you. keep up the good work XOXO
Mike--I appreciate this video... it makes you even more credible in my eyes--- as you are willing to learn and adapt!
As always Mike - great video. The strongest believers snd promoters of rather extreme lifestyles provide tremendously beneficial information - at least for me. I listen to everything and learn. Then I choose what works for me. My goal is to be healthy and vibrant and yo reflect that also in how I look. I’m almost 60. I’m healthy (best stage 4 cancer 5 years ago) and fairly fit. Maintain muscle mass is more important t to me than being ripped. I maintain body around 12.5% +/- 2%. Prolonged fasting was a critical part of beating cancer. And it’s a fantastic tool IMO to be used as needed - when I get the +2%, when I get sick, when I want more autophagy, etc. However, for me it’s not sustainable and doesn’t feel either good or natural. I feel much healthier generally eating what I want when I want while generally following most of the important rules (what to avoid is probably more important than what to eat). So, I don’t avoid it, but I’m also not a devotee.
I'm a 54 year old who loves running and cycling. I was riding up to 75 miles a week, and I live in the mountains. I was actually gaining weight and I couldn't understand it. Thanks for the teaching about intermittent fasting, or at least teaching about going 16-18 hours without eating. I lost about 20 lbs and I feel great. Plus, eating is way more enjoyable now. Regardless that you have stopped fasting, I'm just getting warmed up.
I'm 60 years old and now working more on muscle quality. I only do a 13 - 16 hour fast depending on my hunger to avoid second recurrence of breast cancer and generally do my daily walk fasted. I lost 65 lbs on keto and weight stable since 2018. I've started to eat more protein (animal) and I'm ready to add resistance training to prevent becoming frail.
One thing I noticed about this man is he is SUPER PASSIONATE! ♥️
How energetic he gets when speaking about this stuff. How his voice raises, just shows he cares 😎
Thanks Mike. I watched this video when it came out and initially the title startled me. I have been a long time fan High Intensity Health and have benefited greatly from your insight and especially from your repetition of key concepts. So, it took me a couple of weeks to get out of my dogmatic stance and I incorporate some of the concepts you discussed. I still do fasted cardio in the morning and sometimes lift fasted. I like to lift fasted because I still have visceral fat I need to eliminate. So I like to clear out all the excess substrates. What I have done is use milk post exercise to replenish glycogen and sometimes use milk and/or glucose during a workout to increase power output. I used to do resistance training and would rest for a long time and do Wim Hof breathing to jack up my noradrenaline. It works, but I would lift/rest for 2-3 hours. Now, using glucose and lactose I don't need to rest so long between sets.
I tried fruit, but didn't get a big boost. I decided on milk because I feel the benefit and lactose breaks into glucose and galactose, no fructose. Galactose is used by the liver to replenish glycogen and goes into the UDP pool, used to form glycans.
So, what I am saying, as always is Thanks to High Intensity Health for valuable content that got me thinking.
Edit: I can drink 12-16 oz. of whole milk and stay in ketosis, which I like. I do occasionally crave carbs now, but after years of TRF and prolonged fasting episodes (6 individual 7 day fasts in 5 years) I know how to ignore hunger and cravings.
hi mike. thanks for all the knowledge. i learn fasting since 2017 on your channel. hard things is got enough protein for day in restricted time, and its quite expensive also so i ate lot of carbs, i still tempted by junkfood also for maintainingbody weight, got only limited time to workout So yeah i'm still fasting
Don't forget you only need like 8 ounces of protein per day. A small steak, or piece of salmon. The rest should be whatever vegetables agrees with you and lots of healthy fats.
Mike is fired up in this video and I love it!!! 🔥🔥
I've been training, conditioning, and some cardio fasted for many many years. I do eat before working all day, but I quit eating after dark years ago. Sometimes ice cream lol the 1-2 OMADs a week and the rest 2MAD has been great for me. Some Fridays I will eat a 3rd meal but hey, you learn what works for you when you pay attention to what works&doesn't work. Most folks aren't patient and want some quick fix. Feeling great is a lifestyle folks.
Thank you so much. I’m intermittent fasting and I’m trying to go to the gym early (fasted/fasting) everyday. I need to reconsider my routine and timing.
I've been listening in since the pandemie began and I never thought that you meant for everyone to fast indefinitely. However, maybe because I used to be very religious & fasted routinely that I had that mindset of periodic fasting instead. After getting fasting under my belt I knew that for my body I didn't need fasting like the fatter people around me because I am already so lean & always ate healthy. Other people were eating trashy. I also was keto-esque without knowing it until I subbed here😃 I knew to cut carbs to get my washboard belly since I was 18 as a ballet/modern dancer (I'm 44). Glad you've tried it and took everyone on your healthy journey. Things changed for the better. You were starting to look raggedy & I was worried but you look brighter and vibrant in this vid, Mike. Thanks for all the info and dedication.
Mike is a great tool.
The comment section of health videos is a great tool.
But YOU are the ultimate expert about what your body needs. I'm shocked by all the questions I read regarding small dietary/health issues. Life and eating should be a pleasure, not a chore. Self-experimentation will give you the answers you seek if you pay attention to your body and heed its messages.
No studies needed.
No tests needed.
No doctor needed.
Just honesty and some willpower, in my opinion.
Respect for changing your mind about this topic. I've had a similar experience. Started with IF but my gains on the gym where lacking. Started to eat again during evening and in the morning before gym.
Great and timely message. I run and do barre, palates, hike and am physically active! So relieved that I don't have to fast, as I found I need food in the morning. I am interested in quality muscles, balance & flexibility.
Also, keep up the great research & content. You look better (healthier & even younger) so keep doing what you are doing!!!
Same, though it’s more trail running, swimming, roller skating... Sometimes I find if I am not hungry *at all* in the morning, I will run fasted up to an hour, but if I want to do a more intense workout up to several hours then I make sure I eat a balanced breakfast/lunch a couple hours before. I find I get very low blood pressure and can get light headed if I do intense exercise without eating anything. I think we really have to listen to our bodies to do what works best for us, and that maybe what works for some people isn’t best for others.
@@crayonofdarkness215 Trail running, roller skating and swimming are great!! 🏊♂️
Thank you for this video! When I started “fasting” I was using a tiny amt of cream in my coffee. I then started adding collagen to my coffee. I lifted, worked out etc while I was doing my version of this ‘fast’ then I ate an actual meal with balanced macros roughly 16 hours after my last full meal. . I did this for about 3 years. I was actually at a very great level of fitness. My labs were wnl. I had an athletic muscular look all at the same weight that I am at now. Woman 5’5” 130-135. Age 65. Athlete. I play beach volleyball and a couple other sports besides training etc in the gym.Cycling. In Sept of 2020 I started using only black coffee and went on a 16 hour fast daily. This January, I really started noticing my lethargy and loss of muscle. I still trained in the same intensity but my recovery and sleep were affected.
That’s when I decided to stop intermittent fasting. I went back on the tsp cream and collagen in my coffee. I eat after I work out and try to stop eating about 2 hours before bed. I started to think about my protein intake and realized that I was unable to get in adequate protein grams as long as I was fasting. A person can only eat so much food at one time!
Now I focus on protein in my diet and have noted that my strength and muscle is starting to come back.
My overwhelming feeling was that my body was eating my muscle!!
I think I’ll do the fast when plane traveling etc. or days of low physical activity.
Am ,69, healthy and strong most of the time. There are the days of feeling weak but never crash. I know it's not the same as days go by but am grateful that I am still able power walk 2 hours daily and hiking every weekend and enjoy life the fullest. I started fasting a year already from 16 to 18 hours daily. The days I don't fast I still keep the 12 hours window of no food to control my blood sugar.
Thank you Mike. You relieved my guilt about fasting and confirmed am doing right taking care of body and mind.
I only fast since last year but exercise and practicing sports since 5 years old mostly swimming, then tennis and hiking. Am more focussing into physical activities, as part of family tradition and education.
Take care Mike. Following your videos daily 💕
Great video Mike, fasting is a great tool but we don’t have to use it all the time. Thanks for the honest content and the motivation for exercising 👍🏼
when you have suffered with weight loss you are afraid to leave something that you know works for you!!!
It's always good to evaluate what we do. Good video.
Balanced view! It must be an educated choice when done for health or spiritual reasons.
Nothing like this is blanket sweeping for everyone. Thanks for this...for me intermittent fasting, clean eating has worked for me. I am the one you spoke of in the beginning unable to get enough exercise, no garden, have people that depend on me, in my 60s...this keeps my test numbers good and no belly fat!
Good thoughts. Tks from a brasilian in Germany. It is wonderful how we are connected. 😀
This is so helpful! Thank you, Mike! I love Myoscience. 🥰☀️
That makes a lot of sense, thanks
Love Carmen’s comments.
Thank you Mike for making this video, easiest fast is eat your dinner early so you get benefits of 12-14 hour fasting benefits, fasting doesnt get along for ppl who like to excercize, i would never do fasted workouts as thats the most damage i caused to myself
I still live keto but stopped fasting when I started a powerlifting program which, OMG, has been more beneficial to my body than anything I’ve ever done. I just do several sprints on my driveway for cardio. I’m 55 years old and getting stronger every week with 3set/5reps/heavy doing squats,bench,mil press,deadlifts with added bicep work sprinkled in. Thanks for another great show.