🙏💗 Thank you for sending me the checklist for how to break a fast i will check each single and every detials be sure And when I find that eating breakfast does not inhibit the work of growth hormone, when eating breakfast or after breakfast, I will definitely tell you🙏💗.
Thomas, thank you for the info you put out in your videos. Just over 14 months ago I was in very bad shape, my blood glucose was over 360 even 8 hours after the previous meal. Over the next couple months I made some pretty drastic changes to my diet and got my blood glucose into the normal range (90-120) consistently. I started seeing results pretty quickly and posted a comment on a men's issues channel and someone suggested the Keto lifestyle. I started looking for information on the Keto lifestyle and found your channel, the fact that you do not simply talk about it, but rather educate people on the Keto lifestyle and cover pretty much every aspect of it has changed my life. In the past one of the biggest reasons diets failed me is the cost and lack of education on how to sustain a healthy lifestyle and that is a game changer. When I started my journey I was 48 y/o, wearing size 5x pants, I had no energy, and I was depressed, now at 49 y/o I wear size 2x pants, I have a lot more energy, and my depression symptoms almost non-existent. I'm not done yet, I am continuing on my journey and have a much more optimistic view of life. Please keep doing what you are doing, you are helping people change their lives for the better.
eTRF is what I kind of fell into because I love breakfast 😋 and not eating late helps me sleep. I do it 4 days a week, go unrestricted on the weekend, stop at 9pm, and fast all of Monday until Tuesday breakfast at 10am (36 hour Monk fast). I'm down 26.7 lbs since I started on May15th. I'm happy to hear this is a good method.
I've done this in the past and it worked. I also worked it in to my IF protocol. My Grandfather used to say, if you got to bed hungry, you will wake up skinny.
I cured myself of type 2 diabetes with fasting ,I mixed intermittent, omad and alternate day fasting, being diabetic terrified me my blood work is completely normal now😊
I always questioned eating a large meal so close to going to bed especially for those of us who have slower metabolism. When I was a child we ate light breakfast and heavy lunch and light dinner. No one was obese
I think why fasting has been so successful for me is that it's simple. "Just stop eating after dinner and skip breakfast". I might not be maximizing my benefits but I feel like this plan would be unsustainable for me personally.
This is great! I've already been veering toward ETRF recently, but doing it in a very sloppy fashion. I love the tight well-planned approach you've offered here. Definitely going to give this a try. This roadmap is very helpful for getting me from sloppy practice to optimized. Makes so much sense! Thank you.
This is 100% something I wish I could do. All the research points towards it being helpful and this is a good guide. Firstly, I've done a 5-day water fast, so willpower is not a concern. The major reasons ETRF would be a struggle for me is: 1. Social eating, dinner is probably the best time to spend with family/friends, we all wake up at different times so breakfast not an option 2. Work performance suffers when I'm digesting food, sluggish and less focus 3. No appetite in the morning, eating in the morning sometimes makes me nauseous 4. Sleep quality goes down. I can and have slept while 100 hours fasted, but I feel like my sleep and evening are more rejuvenating with food/snacking
The challenge with this is that for people who do not work from home that means that most of their eating window overlaps with their work hours which not only makes it sort of inconvenient but also can lead to some unhealthy eating choices if one must keep having meals while on the job site. I suspect etrf is going to be a diet that looks good in terms of pure numbers in a research study but with poor user tolerance/adherence in the real world
A word of warning. After watching this I decided to start my day with a cup of matcha. I am now lying on my sofa feeling nauseous. Turns out that matcha on an empty stomach can have this affect.
What a load of good info. The addition of a detailed schedule really helps. A LOT of work goes into finding, digesting, consolidating, filming and editing the info you share with us. Please know how much this is valued and needed. Thank you Thomas!
So what your saying is first thing in the morning do your fasted workout and fasted cardio. Then eat between brunch and lunch (between 11am and 2pm) and stop eating by 2pm. Then fast from 2pm through to 11am the next day. That makes sense.
For me it has always been easiest to skip breakfast. I like to get the hard part over with early in the day so I can finally let loose and partake of my hard earned food and relaxation. It makes perfect sense that right when I think I'm on to a good thing, the universe throws me a curve ball and says nope - you gotta suffer even more. I totally believe that eTRF is the best way to eat, but man, that really sucks :-)
I can attest that etrf sheds fat way faster vs skipping breakfast and lunch fasting. My theory is that when you eat early in the day and then fast you hurt the majority of those calories through your daily activity. Going to sleep fasted probably encourages the body to tap heavily into fat and water stores since going to sleep always seem to lead to a 2 or 3 lb difference from when I went to sleep.
BTW, u can make etrf easier by ending your eating window with no carbs. Eat protein and fats for ur last meal and u won't get hungry. I usually end every fast with two plain beef patties (usually add butter and one piece of cheese) Stay satiated all day after that
@@madmatt6454 I agree. Even though I am not fasting to lose weight, I just did 7 days with almost no hunger. (my goal is metabolic health with as little weight loss as possible). It would not have been possible without a month of keto beforehand. Makes fasting way easier. My problem with etrf is more psychological. I just want to munch on something while I'm 'chillin' in the evening.
I love Thomas's Training. I have never been doing so well before. I like the idea of lower calories for dinner. I currently eat a high fat and protein breakfast. Then do a low cal protein shake and cucumber for lunch then lower fat high protein dinner. Then nothing after dinner. No liquids with meals.
I always did « eTRF » as my intermittent fasting process. I ve never loved eating in the evening, i love excercising in the morning and suffered from prediabetes and thought it was a bad idea insulin)wise to sleep so close to my eating window.-
When Andrew hubarman makes a podcast episode about intermittent fasting, TRF and fasting, Thomas should be his guest. So knowledgeable about fasting and TRF
I've lost 26 kg thanks to Thomas, but this is very very hard to do. 🤔 Skipping breakfast is easy, but eating in the morning is practicallt impossible. 🤔 And if I eat in the morning I'm very hungry all day and eat more. I'm hungry in the evening, not in the morning. I can't sleep hungry. 😳 And at 7 am it's time to go to WORK, not work out. 😅
I can attest that intermittent fasting helps reset my circadian rhythm. I've done IF on and off for years (for various reasons). But I hadn't done it much in the past year and up until a few months ago I started having serious sleep issues with not being able to fall asleep till way late (like 3-4am) despite taking melatonin/valerian/other natural sleep aids. So I went back to IF and within a week I was passing out at midnight. Now I'm getting sleepy by 10:30pm every night. I typically prefer the eTRF where I stop eating between 2pm-5pm (depending on the day & what I had going on) and that really seems to do the trick in fixing my sleep issues.
This video is some amazing work in research, distillation, presentation and the unbelievable potential in changing lives for people that really want and need to. This is a brilliant, sensational marble of knowledge.
Thomas, I absolutely love your channel. You are a true inspiration and I enjoy your posts outlook and positive attitude. I am a 68 year old Type 2 diabetic and refer to your posts religiously. I am almost off of my Metformin and have lost 38 lbs. with your guidance and inspiration. Thank you so much for all your hard work and shared knowledge. mike
Wow! I've been limping along losing 5 pounds a month max doing exactly the same as you but non keto version. Even cals are the same! Can I ask how much more you want to lose to get to your goal? I might have to keto it to kick start my loss..
When your natural eating pattern becomes trendy after the whole world tells you it's unhealthy 🤦🏾♀️ I have been fighting against it for many year's and decided to work with it. It is nice to have confirmation and the science behind it, so this is right on time
I usually start my fasting at eaither At 6pm or 8. I’ll break my fasting at 12 or 1. With eating 4.eggs and avocado 🥑. Sometimes salmon with it. And coffee. Staying lean. Thank Thomas for another great vedio
Really like the whiteboard, Thomas. Clear. Concise. Excellent for reference sake. Well done. I am currently in my 3rd week of 72h fasts drinking only electrolytes. I've got another 60lb or so to lose (current 5'11'/259lbs). I had planned to add HIIT soon. You didn't mention autophagy (a main goal of mine) with the eTRF plan. I'm 62 and feel great but need to get my fat act together. Any (constructive) comments welcome.
I’m gonna try it. I remember doing this when I was homeless during college and was in the best physical shape ever. Lost a lot of fat and had a 6 pack without working out. This time around willl take determination and will power. Cheers and good luck!
Update tried it last night. Had the Lemon + applecider vinager water drink then macha an hour later. Didn't get to workout till 10:00 then had lean chicken, then breakfast at 13:00. So I guess I fasted for 24 hrs and had a pretty good workout. I'm going to try to do this 3 day per week. Which bone broth should I try?
Solid content as usual, man! Thank you!! This is exactly what I was looking for and hoped to get out of this video. For those of us who struggle with meal planning and knowing exactly what to eat, would you ever consider making a video dedicated to maybe four or five recipes that are simple “go-to’s” for you?
Why in the world would anyone want to go to sleep hungry?? I used to be one of these people who who would go to sleep hungry and "sacrifice" so I could lose weight. HORRIBLE way to live that's unsustainable. I've switched to eating roughly 1g of protein per lb of bodyweight. Results: ZERO cravings or hunger while in a slight calorie deficit AND 50lbs dropped in 4 months while never going to bed hungry. We only have so much discipline; there's absolutely no reason to make ourselves miserable as well.
On days when I don’t do an ETRF protocol, I need to go to work at 7 am and come home at 7. Well, there goes the morning workout and the light walk between 3-5. This ETRF has been around for ages but under a different moniker: eat breakfast by yourself, share your lunch with a friend, give your dinner to an enemy. The clinical trial studies on ETRF on humans are well discussed by others on YT. Still, thank you, Thomas, for this, but I would like to ask if there is anything more practical for the working man. Not everyone has the luxury of a leisurely lifestyle.
eTRF with a family, where you work a normal day job is next to impossible. You will never eat with your loved ones. That is going to introduce stress and unpleasant feelings into your relationships and that's seriously unhealthy. So yeah... works for a fitness RU-vidr and for singles who focus on training/cutting; this doesn't work for a married man with children. Skipping breakfast and maybe lunch at work is much, much, much easier and more compatible with social life, even if it's less effective.
I have a day job, and a family. I can be at the table with a glass of water and have my quality time with family without my eating. So no, it's not just for fitness RU-vidrs. On the others day I do eat dinner with my family which is Friday to Sunday. Maybe you just need to decide if 'impossible' as the word you are choosing is going to help achieve your health goals. I just don't understand your excuses.
I can not sleep on an empty stomach. I do OMAD and keto. Have my meal late in the evening. I think it is natural to sleep after eating. Animals like lions, dogs, cats do so. In the daytime I do physical work and sports. Can not do this on a full stomach. So for me eating in the evening is the most natural.
It doesn't matter. Morning, evening , fasting, not fasting... At the end of the day, calories will decide what is happening with your physique and health markers.
I'm hungry after a days worth of activity, no way am I skipping dinner. I've always found it easy to skip breakfast as I'm rarely hungry in the morning. Listen to your body.
Sorry but eTRF is not for me. I am sure Thomas is giving the best view here, but mentally for me once I eat, I feel like I am eating until the end of the day. So it is just easier for me to not eat before 5:00pm than to eat until say 1:00pm and then stop. Also difficult with a family who want to eat dinner together. I wish that it weren't so, but this is always the stumbling block for me.
I am revisiting this video because eTRF (10am-2pm) is negatively affecting my sleep and I needed some guidance and help to get back on track. Thank you for the invaluable advice here and I am immediately going to start of taking a little bone broth at night and a good magnesium glycinate supplement before bed to see if it can resolve my insomnia.
I’ve been wearing a CGM and have worked this schedule out through trial and error. Thank you for adding all the details. I’m excited to put your suggestions into practice. Flax kills testosterone. It’s great for omega 3 and chemical castration for f you need both of those.
What a brilliant post, it actually makes logical sense in terms of sequence, timing and re-aligning cycadian rhythm I’m already on OMAD, over the coming weeks I’ll be experimenting with this relatively simple regime. Looking forward to see how my body responds
I love this and have been doing something similar for little while now. I also supplement throughout the day with a prebiotic powder mix for happy guts. And to get my protein up, in my eating window have different type collagen powders. Evenings if I have a hunger pang, I make up a teaspoon of slippery elm powder in hot water and sprinkle with cinnamon (good for the gut to stimulate mucus) Thanks Tom
Thank you for a clear consise lifestyle video. These are great. Best video in a while because it was easy to relate to and compare daily practice. Loved it! Thank you so much.
I've been doing 18:6 2MAD for the last 4+ years eating around 12 pm and 6 pm. After watching some of Thomas' and other videos on eTRF, I decided 3 days before today to switch it up for the next little while and eat at 6 a.m and 12:00 p.m, then fast until the next morning to have breakfast after I workout or exercise. Strangely enough, I am doing most of the things Thomas said to do and eat in this video without even knowing about it! Ha ha! Weird! My body is still adjusting to it but I think it is making a difference already in the scale moving. We shall continue to see what happens!
I've started doing this but not to the extreme, I simply shut off eating earlier, for me that went from 7pm down to 6pm and now I'm around 5pm. I ONLY started doing this to help with sleep as going to bed with a full or semi full stomach plays havoc with my sleep! My next days meal (2 meals a day) ranges from 9am to 1pm. I have to disagree with not doing hard cardio in the morning fasted, you should have enough muscle glycogen to get you through around 90 minutes of hard cardio (you can train upto this but 60 minutes should be doable for most people), any longer and yes you will need to back it down or eat something especially protein.
While I do see the benefits & studies on this, I think it's also worth noting that people in the past would sometimes be in situations where they have to eat late in the evening, even after dark. And like with everything, it's not good to obsess over trying to stick with this as much as possible. To summarize my point, this has benefits & is good if u can do it, but don't obsess/be too strict with it or frustrated if u can't or have to stop in the middle of it
I used to wake up...go to work and only eat after 5-6 PM and have dinner at 10-11pm... i was basicaly 20-4 fasting but it wasn't the best... The good thing was i was not hungry at all. Energy lvls were decent but i felt sleepy all day... and my night sleep was the worst i ever had.
I did ETRF for years... until these youtube channels encouraged dinner eating. It took me two months to start feeling OK just eating dinner. I honestly don't know if I have the will power right now to change all over again. This information has been out for sooo long.
Thomas. OK Got the Lemon and Salt. In on rising late as have done all my life. Half hour later few drinks of Coffee. Made notes on the scheme to follow. From Craig.
I find that I’m not really hungry at night, but I make dinner because it’s what I’m used to and how I grew up..🤷🏼♀️…. I feel this way of eating would be very easy to adjust to. Going to give it a try. 🥳🥳
Question: a recent video noted that any caloric intake will immediately stop autophagy. It seems that the baseline plan here suggest possibly having bone broth during the dinner time, and then lemon juice upon waking, albeit a small amount. And does this, mainly the bone broth, technically break your fast and disrupt The autophagy and fasting benefits in general?
I would like to see some research for different types of chronotypes. Not everyone is an early bird. I can easily skip breakfast, skipping dinner would be much more difficult, since realistically I would be awake for at least another 11-12 hours. Also, I don’t know how realistic it would be, since that would basically cancel most of your social life around food
Thomas thank you for doing all this research for us. I really feel like this isn’t simple at all. For a man with 3 young children and the only time to lift is at 8 pm. Is there a simpler version of this??
This makes so much sense. While I have wanted to stare my fasting shuclde toward the evening I have not jet succeeded. That said I have some efforts to reduce my portions in the evening.
Sarcasm alert! So when do I squeeze in the 10 or so hours for work and commute every day with this method? I do appreciate the deep science, just jealous of the luxury lifestyle I guess. I do okay, just have to adjust the schedule...which isn't as easy as it sounds.
This ones that important Thomas I do hope that you do the business on this scheme of weight loss for Thomas follower's. Craig the throwing in Tuarin with breakfast after full body routine slower rate. Coffee. Salt Lemon water. Get Up;)× This is a tremendous purpose to repeat daily instead of the 16hr fasts. It works dude! From Craig. UK.
As someone who is used to eating couple of hours before sleep and not sleeping on a complete empty stomach , this will be one heck of a challenge the first week or two
Im from south america from the Andean areas and this is how we actually eat from generation to generation: sardines or salted fish with green plantain, tea or coffee. Some light lunch with salad, avocados and fruit and very little dinner one boiled egg and a piece of cheese and nothing after 7 pm. Barely any snacks, which consist on mostly seasonal fruit or a bit of coffee and piece of bread ( mostly when we are kids) we dont have anything industrial, or fast food. Even Corn Flakes is a luxury for a festive day. Americans really need to stop over eating at night.
eating immediately after workout starts the recovery process and some might say that is too soon. The damage caused by the work out is still occurring and waiting an hour post work out is more ideal.
This is how I've been eating for awhile. I didn't know it had a name and I haven't been this technical and without the Fibre. I will try this but it's rather complicated.
Here's the Reader's Digest version for those of us with A.D.D. Scientists say eTRF is a new and improved way to intermittent fast. Eat breakfast and skip dinner instead..
Good pathway. I'm taking what I can from this scheme. Yet the a ha a ha ha a cardio heart rate up full body routine weight frees all ones got Thomas. It's 5 star I give you that. To me at least a 4 because I'm not at your level by a long shot tough guy. Thanks though man. Much love. Good health to you and yours. Woof woof. I'm Craig. UK.
I've been trying two omad IF for the las 3 month between 12 am / 4 pm and I gained more body fat than my usual two omad in the morning. I workout at 5 am then I have my first meal at 7 am and the last at 11 am, this schedule give me the best results for fat loss.
so what seems to be bugging me and countering my idea of a "fast" is the fact that that whole digital board has a massive list of "fasting breaking" substances. So I guess this is technically a Time restricted eating method (TRE), instead of a TRF.
Fasting is a way of life with many benefits other than weigh/fat loss. Even eTRF and whatever other fat loss/weight control strategies you may choose don’t do much beyond weight loss - and they’re without the long term benefits of fasting. Fat loss and weight control techniques also fail in that people frequently lose those gains unless it’s tied to a way of life, which weight control alone just isn’t. It’s like if you choose the right sport or life activity, weight loss is just a side effect of that healthy lifestyle!
