I started following you in June of 2021. I was over 300# and had an A1C of 8.5 and was taking Metformin twice a day. With your help today I am in the 250# range, my A1C is 5.4 and the doctor reduced my Metformin dosage, then last year took me off of it completely. Intermittent Fasting was a huge help in achieving that. I used to be very strict with sticking to a 16/8 routine but I am more flexible with it now. Change is good. Thanks for all your help Autumn.
I used to IF, it worked for years, at some point I was being increasingly more fatigued, but during peri-meno and menopause my IF is12-13 hours, more than that and it puts way too much stress on my body and my cortisol level spikes, It's always good to update based on how we feel, I wish I wouldn't have been so scared to listen to my body's cry for help and change things up accordingly before I put years of unnecessary stress on my adrenals. I feel so much better now. Thanks for the update and encouragement to change things that are not working as well as they could be. ♥
I started watching your channel a month ago. After realizing that I wasn't getting enough protein, I have increased my daily protein intake. I found that I was feeling fuller and it was hard getting my entire protein amount in. So, I've expanded my fasting window and don't eat after 6 or 7 PM depending on the day. My focus is body recompositioning and I've started to see changes. I stay away from the scale using only the mirror and how my clothes fit. My goal is to look and feel like I did in my 30s. I'm 60 and feel great but want my 30 year old body back or at least be able to see the difference.
I hope you embrace your altered, post baby body. We never go back to our pre-baby body, but who cares? We get to have our children! What a wonderful trade off. My children are adults, but my belly marks still make me glad and grateful that this body brought them into this world. They are beautiful reminders of how miraculous new life is. I embrace the wrinkles, the gray hair, all of it. What a ride it's been! And I can still run, jump, hike, and move without pain at 55. I'm so grateful for all that this body can do. I want to take care of it, not make it look like something it's not. No botox, no knife, no diets. Just movement, rest, and real food. ❤ IF is rest.
You are the poster girl for adaptability, Autumn -- and proof that the only constant in life is change! Kudos to you for acknowledging the need for adjustments, and showing us how to achieve them too. Another great video -- except for the background music; it distracts from your lovely presentation.
It's been wonderful being on this journey with you. No matter the size differences we were at the start, no matter the pound differences we have at the end, the journey and the goal is the same. To get there in the healthiest way, and we will get there!
I’m 70 and have been intermittent fasting since May. I have a trainer that I meet 3 days a wk and I walk or get on the elliptical the rest. I lost 12 lbs and have had a problem losing the last 2. I think it’s because I’m not taking in enough protein so I’ve upped my intake. I listened to another woman a few weeks ago on RU-vid who talked about changing the hours one fasts, that it’s good for your body to change. My husband fasts with me but he will eat crackers, chips, pasta and still loses weight! I do pretty well when I go out to eat but will have at times have a drink or dessert but I don’t beat myself up about it. I had 2 cookies a few months ago and they gave me a headache, not worth the pain. Thanks for your guidance.😊
Guess that's something that never changes about husbands. We're 40, and he eats all sorts of crap like that, that I don't and he'll still lose weight! A little disheartening at times.
My partner is supportive of my keto/fasting.... HOWEVER he eats nothing but pre-packaged carbs and cycles 5 miles everyday with amazing results for him. Good thing I love him! Otherwise I would just give in to my jealousy of his genetic gift and avoid him totally : )
At 55, I feel better with a 2-5 hour window. I just dont need as much food as a young, fertile woman. I do need real food and plenty of it. I find fasting easier if I have nothing but black coffee and water. No flavors. Flavor spiked my hunger. Otherwise it's a breeze.
I can understand when you say the issue is being too full. Since practicing IF, I got full faster when eating. And sometimes I don't feel hungry yet or still somewhat full, but I still eat some protein meal just to make sure I eat enough protein for the day Definitely IF is more effective than doing calorie restriction. When doing calorie restriction, I was consistently hungry and never really felt satiated after eating
I’ve been drinking Vanilla Chai Black Tea instead of coffee lately, it still gets me hyped up like coffee does but without the jitters ❤ I also found a powder coconut creamer at Costco called Lard’s, 80 calories total for 2 tbps and it’s organic coconut sugar
I am sad to say I have a dietitian but I have learned so much more from you. Sadly I am still hitting a brick wall. I just kept gaining and gaining which is why I was sent to a dietitian. I still can’t lose but at least thanks to you I stopped gaining. I am still 100lbs overweight 😢.
😍The little one is growing sooooo fast.😄 CONGRATULATIONS, to you guys over there. THANKS for all the nutrition/health information and have a blessed day🙌💕✌
Congratulations on your baby! I would love to see a video on the meals you eat every day, along with your muscle - building exercise, that you do every day to achieve your goals. I am vegetarian, but I eat fish, eggs and dairy - - so I don’t eat mammals, - But I definitely need to gain muscle and I don’t know how much protein I should be eating nor the exercise I should be doing.
This exact thing happens to me but I also have Gastroparesis (paralysis of part of the vagus nerve which runs through stomach). I’ve been doing a longer fast of 18 or 19 hours as I simply cannot digest properly and this has helped. I also work out between 2-3 hours a day as it helps digestion and heart (and kidneys, etc). Most people wouldn’t need more than 40 mins a day but with my complications I do need more, And I take magnesium supplements (three different magnesium types) plus selenium to help utilise all of my prescription meds (these are meds like heart, kidney, thyroid, cholesterol, etc)… (I’ve been a Tyoe I Diabetic since early childhood for over 50 years now). I must watch protein intake as my kidneys do not utilise protein properly (I’ve been in stage 3 renal for a long time). Thanks for this video. xx
I love how you adapt and change what you need to do based on where you are at in life! Thank you for sharing with us. I know your baby is older, I find it amazing that you were able to maintain such a routine! I currently have a two month old Baby and my life is definitely different! I have not yet been able to make it back to my fitness routine and trying to just get started walking again. I live in the northwest where we have a lot of snow and cold temperatures right now so that is a bit challenging! I don’t know if you mentioned this in any previous videos but I haven’t heard or seen you do so; are you breast-feeding Sage? I’d love to hear how you’re adopting your fasting and breast-feeding if you are feeding her this way.
Unlike you, I am no nutritionist. Nor am I formally qualified in any of the topics that are the focus of this channel. I came across your content through your collab with WheezyWaiter and I found your approach friendly to newbies like myself. It proved to be immensely helpful and I'm glad I gave it a shot. However, I love digging into stuff I get interested in and therefore I began my exploration of the online content and found lots of helpful stuff from what I believe to be reliable sources - people such as Ph.D.'s / M.D.'s Layman, Norton, Attia, Carvalho. The preponderance of evidence convinced me to move away from the low-carb 16:8 IF model towards sth closer to what you presented in this video. I think these days I find myself fasting for somewhere around 12 hours and instead of low-carb I just avoid junk carbs (highly processed starches / sugars). The overall change in my dietary habits is tremendous but I still think that the most impactful change to my lifestyle has been the addition of resistance training (tough to find time for cardio on top of that but on occassion I do that too). Great to see your views (and advice!) evolve and wishing you all the best going forward!
I've been watching for you for a year or so and have found your advice so helpful. Congratulations on your beautiful daughter! Maybe I missed an episode but I don't hear any content about breastfeeding and fasting. Based on what you have said about body composition goals it sounds like you're not nursing. The caloric needs and expeditures for nursing seem vital to safely fasting. I feel like this should be addressed as a responsible nutritionist and new mother. Again my apologies if I missed this content.
Best of luck Autumn. Life and circumstances will always change and evolve, adaptability is the key. When you can no longer adapt you will be no longer. Bye the way, cute kid.
I did 16/8 intermittent fasting Mon-Friday, with weekends off for four years, Now, instead, I eat breakfast 6 days a week, but every Monday I do a 36hr fast, & find it easy to do👍
I don’t exactly intermittent fast, not on purpose anyway. I go for a long walk in the mornings and when I get back, I’m simply not hungry (exercise suppresses my appetite). It’s usually 10:30 or so before I start to feel like I can eat. Then, I’ve been trying not to eat in the hours before bed in an effort to improve my sleep (thank you for that tip). By breaking my “fast” later in the day, I’m also able to eat dinner with my family. That brings me to around 6:30 or 7. In essence, an intermittent fast of around 16 hours even though the motivation differs slightly.
Autumn, I love your videos and your books. You are awesome on so many levels! But could you PLEASE, PLEASE, PLEASE lose the background music? The music on today's video was way too loud, and it was torture to listen to it. Of course, I kept listening because you always have great things to say, and today's video was no different. But I almost lost my sanity in the process. You don't need music to enhance what you have to say. You're awesome enough without it, I promise! 🥰
Wow man, I’ve been in this schedule for awhile too now, can’t do 16:8 for the same reasons ! Work earlier, sleep schedule and workout regimen was more difficult for 16:8
I'm at a dead end. I did the 18:6 IF plus prolonged fast along with keto and weight training. The results were remarkable getting off 4 prescription meds, losing 52 pounds and gaining a 6 pack at age 60. Most people say you cannot gain muscle while losing fat but I'm sorry, I sure did, at least in the beginning. I like the way I looked having about 10% body fat but I literally have been killing it in the weight room 2 hours of heavy lifting every other day along with whey protein, creatine and Omega 3 supplements for 2 years with no noticeable gains in muscle. From what I gather from other forums I have to increase my caloric intake to produce muscle but if I increase it I'm afraid the fat will come back. It's like I'm being robbed of all of my hard work showing absolutely no increase in muscle mass.
Hi @markwhite6782 maybe u r overdoing it at z gym…i ve heard some fitness pros saying that 30 to 40 mn strength training for regular people is enough and that more can burn u out and not give u good result…check @liftingwithcee she gives useful information.
She has a video on how to make it. It's coffee (she recommends French press as you get more benefits without the paper filter), unrefined coconut oil and grass fed butter.
After I have a meal, I always need something sweet, so I eat fruit. After breakfast/lunch, I'll have mango and after dinner, skyr with frozen strawberries. I don't eat the fruit/skyr right after, maybe an hour or two after. Is this messing the whole MMC process up?
I believe it does, because every portion of food interrupts the process. if I remember correctly, the pause between meals should be around 3 hours 45 minutes or more.
I've successfully dropped about 20lbs. I still have another 15-20lbs to go. Is there a time ratio that works well to balance losing fat without losing too much muscle? Thanks for all the great informative videos!
Black coffee doesn't break your fast so it can be had during your fasting window. I have also heard from others that you could use full fat milk in it during a fasted state.
Hi Brian! Yes! I was able to enjoy keto coffee at the end of my fasting period to take maximum advantage of the MMC pathway. The addition of grass-fed butter is also beneficial due to the butyric acid. You can check out my video here for further details: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ULBxrm6WrmA.htmlsi=9hkXqUYjt0JV2TGZ
🎯 Key Takeaways for quick navigation: 00:00 🥦 *Not being vegan is not a problem in neighborhoods with other issues like drugs; veganism isn't the cause.* 01:10 📊 *Dr. Gardner's previous research found that low-carb diets outperform vegan diets in weight loss and other metrics.* 02:20 🧪 *Dr. Gardner's focus on LDL cholesterol as the primary metric in the vegan study is considered biased and cheating.* 03:03 🏡 *Comparing life expectancy between poor neighborhoods and affluent ones solely based on vegetarianism is unfair and prejudiced.* Made with HARPA AI
Question Amber… would you say for your fat loss goals 16/8 fast worked and now that your building muscle you need more of an open window to get all of your protein in?
Hey beautiful I looked at your 21 day intermittent fasting meal plan & I’m just curious cause I don’t see much protein in any of the meals ?? Is it just not listed ?
I'm interested in starting intermittent fasting. I workout when I first wake up, should I drink my protein powder after working out? Or do I wait to drink it?
I've been following you a few years, and love you. Had a nutritional consult with you. question- I know to fast I should be drinking black coffee, but I have fallen into the habit of dirty fasting with whipping cream. I just need it to stay full plus it is so much better. Is the guideline from you still just 1tbsp max so that fast is not broken?
When I was breastfeeding the info that I was told was you should go more than 14 or 15 hours due to the toxins that can be released that can get in to your breast milk. I am not a professional but I heard/read this from multiple sources.
of course black coffee with just water is keto. Autumn is talking about special so called "keto coffee" or "bulletproof coffee". which is when you add some kind of fat into your plain black coffee. everything other than that is not keto
IMF hasn’t done anything for me after years of following it. I was constantly constipated and the scale never budged at all. Maybe internally it was helping cell regeneration, but it wasn’t worth it to me. Plus like you, I want a little something in my coffee with collagen powder… so you do the nut pod creamer? Isn’t there sugar in that or?
Then you're eating too much. IMF isn't magic...it's a trick to reduce how much you eat. If you pig out during the eating window, you're not going to lose weight.
Recent studies show that intermittent fasting does not work for weight loss when you consume the same number of calories within a day. People lose weight on intermittent fasting because they’re skipping meals.
Hi Jody! Thank you so much! You can check out my video on how to calculate your protein needs here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VSCpOuLzTmc.htmlsi=tew98OY2U9mGMEuC
I started following you Mid-Dec. I’m doing a 16/8 fast, high protein (90/95g), low carb (20/30 net g), and about 80-90g fat. Aside from an initial weight loss of about 5 lbs, which I assume was mostly 8:52 water, I haven’t experience any additional weight loss. The 16/8 is easy and I’m not hungry. No added sugar and no processed foods. I also find it hard to get all the nutrition in during the 8 hours. And my Keto strips show questionable ketosis, in the lightest pink range. I’m sticking to the healthy eating, but I’m at a loss about not losing weight. Any suggestions?
well, there is this process called gluconeogenesis (it's when the body makes glucose from proteins), and if you want your ketones to go up, you should consume more fat and less protein. and if you are not losing weight, it probably means that you burn less calories than you consume. try having two meals a day with more fat and less protein, add some high intensity interval training or long walks (if you have the time) and see if you start making progress ❤ hope it helps.
I see that you have around 90 grams of fat, it may be too much for you. try adding more fiber to your diet, drink more water, as I said add some exercise and try to reduce calories. have you calculated your daily needs btw?
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