Hi Thomas, I'm 72 and struggling to keep my weight at 64kg (169cm tall). I was doing keto, now low carb. I eat 2 eggs, veg and either approx 200gms pastured raised beef or chicken. I also have 100 to 150gms plain Greek yoghurt. I enjoy 2 cups coffe with cream and just black tea. I have a 2-3 hr eating window, finishing at 2pm. I'm fused from the waist down with complications due to failed surgery. Also 2 failed attempts to reattach the medius and minimus muscles on the right and medius on the left has atrophied. I've never driven, that meant I walked thousands of miles out of necessity and pure pleasure. Unfortunately due to Pain and weakness it really is an mammoth effort to walk for 15 mins. I keep trying, not giving up. I use a walker, also around the house an elbow crutch. I really don't know what else I can do. I'm healthy, not pre-diabetic and blood pressure is normal. Any suggestions would be accepted with pleasure. Cheers Rosemary Perth Western Australia
Thomas thx Man I’ve lost over 30 pounds mixing low carb, fasting and workouts. Even lowered my triglycerides from 700 to 147. Still working to get better. Just wanted to say thanks for your videos help inspire and keep me on track and knowledgeable.
I’m sure it is different for everyone because all of our bodies are different. The 16 hour fast has brought my A1C from a 9 to a 5.9. It has also helped with my weight. Your channel is awesome. I have learned so much from it.
Exactly. We all are different. I do 16/8 daily and from 8pm to noon . The day I eat dinner early like @6pm then I could not sleep. My body needs to be stable for the night, not going empty. I could go longer extended fast easily but I don't want to be too thin. I am the type of hard to gain weight.
Having Rheumatoid arthritis and Fibromyalgia, learning to fast has been the best tool for me. With high school kids and having a later eating window because schedules, I find that I tend to fast easily since I am at the gym early and busy volunteering at the school. I just drink water and I forget that I am hungry. On weekends I do eat, just after 2. I love this way of eating. Down 19 lbs. Now just working on getting rid of the saddle bags. 💪🏋️
I started with three meals a day on keto and naturally moved to 2 and then to 1. I never forced myself to do anything. I eat at around 3000 cal during my OMAD and still losing weight and not feeling hungry during fasting period at all. It also gave me ton of energy and now I exercise better. So so far, only benefits
Every 3 weeks I do a 5 day fast for autophagy because of liver and pancreas issues. I've been doing keto/low carb for over a year and lost close to 100 lbs. I seem to be able to fast for 5 days even if I've been off keto for a few weeks and eating junk. I don't get hungry or weak, my biggest issue is seeing food and craving. I owe a lot of thanks to you, Thomas, for all your guidance, education, and inspiration.
I do OMAD And 48 hour fasts every 3 days. I absolutely love it and have lost 35 pounds and 6 weeks. The fasting is awesome and has really changed my life. I won't be doing it long term just to lose weight and then I'll to OMAD forever and l unless I need to eat more.
Do you mean you fasted 2 days, on 3rd day ate one meal, then fasted 2 days then 1 meal on third day....continually for 6 weeks? Or fast 2 days, 1 meal on third day then normal the other 4 days? How is it going now? Would love to hear more😊
When driving, the best place to put your hands on the steering wheel are at 10 and 2 o'clock. When 2mad fasting, the best place to put your meals is also at 10 and 2 o'clock. (If you're on a daytime schedule) That gives you enough time to ride out sunrise effect, but also you'd be done eating by 3pm and have time to digest and clear the stomach before bed. If you do OMAD, a nice big lunch between noon and 2 for the same reasons. I don't know if keto is necessary with such a schedule, but I'd still stay away from simple starch and sugar so you don't get any rebound hunger. I personally prioritize protein and fat to edge out carbs. That's what works every time I lose fat.
Did you have to train yourself to be comfortable going to sleep on an empty stomach? I absolutely can't fall asleep if I'm hungry! I just sit there listening to my tummy rumble and it keeps me awake until I finally concede and go get something to eat.
@@gmrbowden2133 thats because you have been conditioned to feel this way....we eat these days cause food is just sooooo easy to get at....have you ever seen an obese person that only ate salads???
@@gmrbowden2133 During my 36 hrs weekly fasting, I am actually going to bed earlier with 2 hrs...my core temp is lower and I become sleepy, opposite to other days when I have energy from food and can't go to sleep. Maybe going on longer fasting period will make things easier for you....
23/1 for me when I do omad or if I do 2mad its 21/3. I mix it up on a weekly basis then do 1x48 hr fast per month. Its working very well for me stable weight no gain and feel content and healthy . been doing this for 4 months after a yr of intense fasting and omad to get the fat off me
I'm 62 and went from 270 to 190 in 5 months by doing the 23/1 OMAD. Every now and then I also do the 48 hour fast and it has worked beautifully for me. Never too old to get healthy
How did this effect muscle? Not sure if you care or not lol so idk if you noticed any loss or not. I love weight lifting so I would love to keep all the muscle I’ve built throughout the years
Uk sub here. I Stumbled across one of your keto videos 3 months ago by accident and was weighing around 16st I decided to try you’re form of Mediterranean keto after watching a few more of you’re videos and can honestly say I’ve never been in better shape or felt better. In 3 months I have lost 4 stone with keto and my normal exercise routine paired with IF. Massive fan of you’re channel and keep spreading the wealth of knowledge you have!
I've noticed that then I was doing intermittent fasting for a while, that if my feeding window ended several hours before bed, I would have a terrible time falling asleep. The fix happened to be moving my eating window later in the day, which prevented going bed with hunger pains. I read somewhere that when you're very hungry, sometimes it can spike your cortisol, which isn't very helpful when it comes to falling asleep, which makes sense in my scenario.
Same for me. Emotionally, I cannot sleep without pressure in my belly. Also, working in a factory is less painful when I am empty. I think that's because my blood is free to carry water to my cartilage instead of my gut.
Great information, I love how you broke this down. The 12 vs 18 hour fast it’s loaded though. 18 hr fast will always show better insulin sustainability long term b/c its far more sensitive at 18 hrs. We should focus on long term health. Sustain natural ability in hormones and daily function of our bodies. You break all new data down phenomenally. Keep it coming! 👊
Thanks Thomas for this particular video! My mind comes up with these types of questions all the time such as how specifically insulin works. This video has answered a particular question I have had for a few weeks now and was hungering for the answer! I was so happy this answer was just dropped in my lap this morning...what are the odds???!!! ETRF solves the insulin question for me! I am a total science geek and love love love your detailed videos!!! Thanks for all your hard work and getting the trusted knowledge out to those of us looking to better our health!!!
For several months I've eaten OMAD 22.5 fast 1.5 eating around 3pm unrestricted diet. A1C from 11 down to 5.6 and lost 60 pounds and because of my unrestricted diet I don't feel like I've changed anything.
I definitely like the analysis. I am not there yet. But. Just staying away from processed oils, sugars, and dairy etc. My body is responding positively. My fasting periods will change because I know what to do now. But. Using the basics started the real change. Plateaued now. So time to change it up.
I am currently 44 lbs lighter then a year ago, and IF was one of big factors that helped with plateaus (and those happen) and I also feel better and better. I Also like to shorten the eating window but I rather stick to IF all the time - breaks sometimes occur naturally when everyday duties kick in and I don't have time to eat or so.
I would like to see an in-depth study of different patterns of fasting for men and women. I saw some claims saying that long fasting is not recommended for women due to hormonal differences.
I can't really fast with my lifestyle but one large healthy balanced 8 to 9 hours after I wake up has had me lose weight and feel better when I'm working out. Any videos for people like me. 😄
Fasting for, 48 hours every other day with eating one meal on the feeding day (breaking the fast) works wonders. Of course, It just takes a lot of self discipline, and commitment. To further enhance the benefits of the complete fast as whole, implement a resistance training session about 30 minutes before you have your breaking the fast.
@The Goods I do yes, It may seem like don't, and to a certain extent - I may not, but I certainly know I get a sufficient amount of nutrients etc.. It's a working progress, so overall This protocol has been working for me more than I anticipated. Eventually, it may become unsustainable, but for now it's working wonders for me. I'm Very pleased with my ongoing results with this protocol.
@@sunrae7680 I know, I know, lol. It may seem that way but this protocol I’ve implemented actually has been working very, very well for me. I will say it at all isn’t easy. I’ve been consistently, adhering to this for almost 11 months. I’ve been able to maintain about 10 to 12 percent body fat with this, and still be able to maintain optimal muscle mass, and a lean body weight. It’s still a working progress, and I’m pushing extremely hard to stick with this.
I have been doing this because I’m vegan and a lifter and I thought it was probably bad but now I know this I’m pretty stoked, o just did it because I have to in order to get all the calories and fiber while fasting, thanks for being open and honest and non dogmatic
Thomas, appreciate you doing the research and sharing it with us, in ways that save us time, are easily understood and followable 🙏 Been following you for a while, always excellent content and well presented. I've learnt and applied a lot from you. Stay thriving and keep em coming 😀
@@arodderz yeah, quite annoying. I try to break the fast with lean proteins or eggs and est a proper meal an hour after. But challenging to get all the calories in a 6 hours window, especially if you need a lot of protein with sport. BUT it works tho.
Have you heard of calorie cycling it means have some days were you have more calories like days doing 16/8 or 17/7 and have less calories on days you do 18/6 this helps those that it's hard to get enough calories in 6 hour eating window. Hope this helps!
@@diegoplanes7183 I agree. Just remember it's temporary. Stay hydrated and try to limit processed foods and high sodium foods, which I know can be hard sometimes.
Before seeing this video that's what I thought about insulin spike between meals. I fast daily18-20 hours variation and during eating window 4-6 hours I eat spreading out my food in portions but I finnish my food (I consider my meal time take all the eating window) sparingly one by one. I don't shuffle in all in once but eat all the food in the time allowed. I believe after a fast of 18 or 20 hours I cannot force my body to take in the foods needed at once and the same time I don't want to be calories deficiency as I am already thin type. So my one meal last from 4 to 6 hours in a slow eating mode. Work really well for me for now. Insulin is down below 90 fasted, stable the past 7 days for the first time in decades.
I'm really interested in this stuff in my attempts to reduce my seizure frequency. Of course, keto diet was developed for people with epilepsy but they were never sure WHY it helped. Fasting was the reason it was developed because it had been noted that fasting often reduced seizures. I feel a lot better during a fast but I struggle a lot after I begin to eat. I have a lot of symptoms, maybe related to insulin, that start then. I've been vegetarian/vegan for most of my life beginning when I was 15, I'm 40 now. I didn't make much effort to get protein. Anyway, I think there is a big connection between insulin and seizures, at least as a trigger. I wish there were more studies.
Thank you ! I do high quality fats and higher protein and normally not lean meats with rotating PF, IF and TRF . Carnivore and little clean Keto. I also do ACV and lemon AM/PM .When I’m fasting i add LMNT to water or topo chico sparkling water. 😋 This way of eating helos my brain , ADD and my AID . I have to stay consistent and a cheat day is a slippery slope for me. I avoid it. It’s not alway easy but worth it . 👍🏻
Thank you for confirming my inclinations with your nutritional wisdom and research data. Was concerned I was overdoing the reintroduction of fruit (most delicious candy ever) but I too prefer 20-22 hour fasts so my insulin spike should hopefully be one and done. BTW, the conclusion of this video was equally GREAT! Lol
I've been doing 24 hour fasts once or twice a week for a while. Twice a week is insane for my health. I literally feel like I've levelled up genetically. I agree that a single meal a day isn't enough but doing the 2 x 24 hour fasts is fine.
I appreciate the video but I think all this "chasing the latest study" has some problems. Another study may conflict with it later. Plus studies on food benefits are practically always on plants. There's an inherent bias in academic/gov't/corporate/ESG interests to study plant-based foods 24/7 and find any correlation between them and good health. No one is out looking for the benefits of liver or steak. There's probably no bias on eating windows or fasting, though.
Agreed, it can be confusing even for people with some knowledge in the science field. He might be trying to stay relevant-get that bag Thomas. I have changed from ADF to modified ADF, to high protein/low carb, then eTRF, then medium protein, then cutting out processed meats, then no dairy except yogurt and back to modified ADF😵💫🥴
I don't agree fully. When something is scientifically proven with studies and measurments and datas and they repeatedly gets the same results, that is black and white. For example there will be no studies that will conflict the Earth is round and orbit around the sun.
Thank you for the information and sharing research! I will give this a try today, I was so close to planning a 3hr gap between but now i’ll adjust. ty!
I just did a basically 5 hour window, which ended up stopping much later than usual. And, yeah, I did basically like this is talking about, in that I ate one meal - which was fairly substantial- and waited a little while, did some things, and then went and had a second, smaller meal. Neither was the best meal for my usual gut symptoms. However, I have not had the same kind of problem I usually have from eating mostly any food. I had fasted for about 18 hours before having these meals. And, I think the eating later in the day is actually part of the reason it worked. Anyway, whatever the case, I intend to try doing it this way for a while and seeing how that goes. Oh, and I should say that the basically 5 hour window means I started at sometime after 2:30 p.m. and ended sometime after 6:30 p.m. So, it may have been like 2:45 - 6:45. i just wasn't paying that close of attention. I was not trying to have an eating window right then. I was just paying attention to the feelings in my body when it felt like I was going to need to eat and was ready for some more. Then, I guit having either feeling so I was done.
Thomas, you are amazing. Thanks for all you do and the valuable info you always present. I am a nurse, working midnights 7p-8a and want to incorporate fasting into my schedule. My schedule is crazy, usually working three nights in a row, sleeping the days before and after my weeks work. Any suggestions on incorporating beneficial fasting in an upside-down day?
According to Doctors Ken Berry, Anthony Chaffee and also Professor Bart Kay, the human body does not require even one gram of fiber or carbohydrate for optimal health. Would be an interesting debate panel for sure, love to see it. :)
Perfect. All I have to do now is just quit my job so I can do this eating window! Ooops. Now I don't have an income and can't afford food anymore. Wah-wah.
We all are different. I do 16/8 daily and from 8pm to noon . The day I eat dinner early like @6pm then I could not sleep. My body needs to be stable for the night, not going empty. I could go longer extended fast easily but I don't want to be too thin. I am the type of hard to gain weight. I can not do carnivore and Keto diets. Just don't feel right. Tried for 2 weeks, didn't work.
Thomas I appreciate your keeping track of the latest research, but it's getting a bit overwhelming keeping track of the latest research. Like should I skip Keto, not do IF, or mix it up and what about carb cycling? Keto-cyling?
I totally understand. I have never said to not intermittent fast, so that is always a great option. I feel that carb cycling with six weeks on keto. Six weeks off is a great strategy, although when you are not doing keto, it might be advantageous to still keep your carbs under 100 g per day and predominantly from fruit and mostly allocated surrounding your work out. I know things can get confusing with new and emerging research, but try not to get too hung up on it, not a whole lot changes, this is all about a consistent refinement. Stay strong brother.
You should pay attention to what agrees w your body or doesn't. Incorporate new protocols if they make sense to you, and switch it up if it doesn't have the results that you want or if it becomes unsustainable for you. "Latest research" is just a guideline, but we are all different enough that you need to be the researcher for your own system.
Watch videos from Dr Cyrus Khambatta and you will realize the dangers of Keto. His findings are research based. Cyrus has a PhD in nutritional biochemistry and is solid.
@@ThomasDeLauerOfficial what about just doing alternate day fasting and mixing it up like eating one and then fasting and then doing a monk fast and then doing intermittent fasting fasting like 20/4 or 18/6.
Yeah, but imagine doing this shit and never going on dinner with someone, always saying no to it because you're so stuck up with this fasting. Keep the fasting so you eat only lunch and dinner every day and call it quits. So fucking easy to do, so fucking effective, no effort and no social consequenses, and also have a breakfast or two every now and then with your loved ones. Live your life also a bit. Don't just force tight rules and strictly stay with them forever. You gotta live your life as well. Spend time with your loved ones!
Thomas in middle East people do fasting for a month and it is compulsory for each and every adult men and women to fast from sunrise to sunset and it is very important to have a meal just before sunrise to start a fast after that you can not eat or drink anything till sunset this is the best way to fast when you don't drink water in fast what happened your blood consistency became thicker so there is a sensor in brain when blood became thicker it activate the adh Anti diuretic hormone which preserve the electrolyte of the body and maintain the body fluid to normal . which is very good for proper nerve function people practicing these fast from 1400 years ago the oit come is even people are on high carb diet mainly fructose in the form of dates people are healthy and lowest cancer rate in the world.
Sounds great to me :D I'm a grazer with a short eating window of 3 -4 hrs which likely keeps my insulin levels pretty stable during the day when I eat.
Yes. Getting enough protein in such a short eating window. In a 3 hour window, I've trying to eat before a workout ( 1 hour ). Then I'll work out , eat again ..so this way I'm not craming a getting too full fast. I still enjoy working out fasted though :)... I'll still mix it up though Keep my body guessing When time permits, doing a split short work out is awesome! Early short fasted workout Then an evening short workout ( after eating )
20/4 is a great Fast/Eating window! I would incorporate this is full day fasting every other day and HIIT Cardio. Strictly for weight loss of course. If you're lifting weights, I wouldn't fast.
omad and eating high fiber foods as well as fermented foods within 1 hour works wonders though. slows digestion which allows for maximum nutrient absorbtion. i am building muscle 💪.
Ooooooooooh I love this and u had a feeling thats how I should be doing it. My body naturally likes to eat around 2pm-5pm. After that I'm good. That's for this I'm definitely gonna start up again today. Doing 36hrs.
Thomas Delauer, I’ve been prescribed ozempic for weight loss. I am not diabetic. From a scientific perspective, will ozempic on keto diet go well together?
I love your work on fasting. The advice on fiber however is quite controversial, or more so, a myth. All the controlled interventional studies done on fiber consumption have resulted in poor outcomes like worsened constipation, bowel diseases, inflammation and destruction of the delicate epithelial cells that line our gut. Since you are in the health space, look to some carnivore experts like Dr Paul Mason, Dr Saladino, Dr Chaffee, Dr Baker, Dr. Kiltz etc. to obtain some of this fiber research data.
I tried 5 hr fasting window - ended up feeling horrible Always feeling hungry and ended up over eating til my stomach hurt 😢 and i couldn't stop eating I was eating NON STOP and durint fasting I went food shopping and "planning my meal tomorrow". It's horrible feeling. I have to say I didn't like it and I did lose 2 lbs in 2 weeks but I feel miserable and decided it would be best if I was a happier person, instead of someone who is constantly thinking about food and feeling hungry
My blood glucose is lower when I fast 16 hours by eating 2 healthy low carb meals a day with an 8 hour eating window. Coffee with cinnamon helps me too.
One friend of bragged that he was fasting by skipping lunch. I had to tell him that 12 hr fast -- 1 hr feed -- 12 hr fast -- 1 hr feed just wasn't doing any good. His skipped meal needed to be breakfast or dinner, not lunch. That frustrated him.
Best not to discourage by saying its not doing any good. It likely is if compared to the standard 3 meals a day. A step in the right direction to ease into fasting.
I have pretty much settled into what your friend does. Longer fasting window meant more time on the couch for me. I can tell you there is tremendous benefit when you restrict eating to twice a day. I would caution against concluding things such as "autopohagy occurs after so many hours" because how can that even be observed?
@@cornypinkuni9519 Absolutely is working for me. I'm 78 years old & people are gobsmacked when they find that out. Fasting & eating healthy is the way to go.
@@jaimesantiago9312 Lost weight to a trim 165, even though I wasn't trying to lose weight. Can go 24 hours now without feeling really hungry. Have good energy for a78 yr old guy. Going to get my A1C done in a couple of weeks & the acid test will be if I've got it down to 5.3 or less which was my goal.
I eat what I consider nutritious food usually within a time restricted eating window and the brownies are only two bites of frozen brownies occasionally. But I do eat a lot of food similar to Valter Longo.
Wondering what happens when you eat OMAD and train fasted at 8pm and then you eat your meal. 🙂 I believe that it can be even more beneficial than ETRF. 👌
I don't know why Thomas says this is a new study. It says it was published in 2019. Further, this study only had 11 people in the trial. So while this info is interesting and possibly indicative, I would not consider it conclusive.
So this is contradictive to all the advices regarding IF. We have been told again and again that we need to let the insulin to come down between bouts of eating, otherwise the insulin will just keep adding on top of each previous level, resulting in real high level in the last meal and thus would take very long time for it to get to the baseline level. But this study seems to say the opposite, I am quite confused as what is correct.
@@mhaas281 I play many videos while jogging. His vids are the only ones I have trouble hearing on full volume. The gym is loud, but I can hear everyone else’s channel. I’m sure he’d appreciate the feedback.
Ugh... I am absolutely nauseated at the thought of food prior to 12:00 p.m. if I wanted to do that early time restricted eating I would have to wake up at like 4:00 in the morning 😂🤣
What kind of meal would you have to eat by 2pm in order to be able to sleep by 10pm/11pm? If i go to bed by 11pm and somehow wake up at 4/5am, I find it hard to go back to bed because I end up feeling hunger pangs.
2 meals a day. Meals should not last longer than an hour, with no snacking between meals (especially not on "comfort foods" like chocolate bars). This is to stop insulin being elevated constantly.
Hey Thomas, great video. Question is if let’s say my lifestyle supports a late afternoon, evening meal consumption and not an early morning or early afternoon window do you think the benefits of this shorter eating window would still have the same effects? Thanks again.
Have you addressed the Spam and pickles diet that that Snake Diet screaming guy recommends? If yes, would you mind pointing out the video and if you haven’t, how does it work?
