The Science Behind Intermittent Fasting (14 Studies) Nutritional Science Explained
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Date: 2019-11-06
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Comments and reviews: 9
Orion Xavier
A year prior to this video, in 2016, the Nobel Prize was awarded to research on autophagy. This is the process that is ignited from prolonged fasting (16+ hours of fasting, depending on your diet or body's ability to get into ketosis quickly. Autophagy is proactive in eliminating dysfunctional, weak, abnormal cells. And allowing new healthy cells to take their place. It reduces tumors, rejuvenates organs (including skin, etc. Basically resets your body to its genetic blueprint of how it's supposed to look and feel/function. This will be kind of long winded but here's my experience. I have been doing 23 hour fasts and sometimes 1-2 days without calories once a week. 1-2 days without food is very painful. And very difficult to sleep because of hunger pains. So I would not describe it as being free from hunger, that only occurs after 3 days when the body goes deep into ketosis. I had a lot of health issues, tumor growths, insulin resistance, extreme fatigue, weakness, strange pains in the body, etc. I could barely bicycle 1/2 mile without falling asleep and being completely out of energy. After just 1. 5 weeks of this type of intermittent fasting, I feel 100% again. I can charge up hills on my bike for miles with little effort, and exercise actually feels GOOD again. Little things, like drinking cold water, actually tastes great and refreshing. My senses and so much more have returned to normal. I've lost a LOT of fat and regained muscle tone too. I STRONGLY suggest you give this a try. The kind of fasting you do is dependent on your body. I can easily go without food for 20 hours. Some days I'm less hungry, so I will go 36+ hours without food. LISTEN TO YOUR BODY, that's the key. If you don't feel like eating, don't eat. But when I do get hungry, I really enjoy a meal now, and I get a lot of energy from high glycemic carbs (which used to almost put me into an insulin coma.
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A year prior to this video, in 2016, the Nobel Prize was awarded to research on autophagy. This is the process that is ignited from prolonged fasting (16+ hours of fasting, depending on your diet or body's ability to get into ketosis quickly. Autophagy is proactive in eliminating dysfunctional, weak, abnormal cells. And allowing new healthy cells to take their place. It reduces tumors, rejuvenates organs (including skin, etc. Basically resets your body to its genetic blueprint of how it's supposed to look and feel/function. This will be kind of long winded but here's my experience. I have been doing 23 hour fasts and sometimes 1-2 days without calories once a week. 1-2 days without food is very painful. And very difficult to sleep because of hunger pains. So I would not describe it as being free from hunger, that only occurs after 3 days when the body goes deep into ketosis. I had a lot of health issues, tumor growths, insulin resistance, extreme fatigue, weakness, strange pains in the body, etc. I could barely bicycle 1/2 mile without falling asleep and being completely out of energy. After just 1. 5 weeks of this type of intermittent fasting, I feel 100% again. I can charge up hills on my bike for miles with little effort, and exercise actually feels GOOD again. Little things, like drinking cold water, actually tastes great and refreshing. My senses and so much more have returned to normal. I've lost a LOT of fat and regained muscle tone too. I STRONGLY suggest you give this a try. The kind of fasting you do is dependent on your body. I can easily go without food for 20 hours. Some days I'm less hungry, so I will go 36+ hours without food. LISTEN TO YOUR BODY, that's the key. If you don't feel like eating, don't eat. But when I do get hungry, I really enjoy a meal now, and I get a lot of energy from high glycemic carbs (which used to almost put me into an insulin coma.
reply
Dan Andres
Been watching your videos for some time. For me, IF has been a great thing. I'm knocking on the door to 50, and needed something to shed weight. I don't think you've ever had a weight problem, but I was at 285 lbs Feb of 2018 when I started IF. I started with skipping breakfast. then pushing lunch back to 1pm. then 2pm. then 3pm. and before I knew it I was 20 hours fasting and 4 hours eating. It was tough the first week, but once your body gets used to the new eating window. you adapt. I then started with walking 10K steps a day. I moved to running. added in weight lifting. and then learned how to do HIIT. By August, I surprised myself. I was down to 192 lbs and on my birthday ran a 5K in under 28 minutes, which I couldn't believe. I do this M-F and then eat within reason on Saturday and Sunday. So, I sing the praises of IF, because I haven't felt this good in a decade or so. I am off High blood pressure medicine, and looking to see if I can actually get a six pack to show through. That part is tough at my age, but it's fun trying. For me, with the 4 hour window, it greatly helped me to reduce my caloric intake. increased my mental state/clarity. gave me a boost of energy. Great videos for reference, appreciate it.
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Been watching your videos for some time. For me, IF has been a great thing. I'm knocking on the door to 50, and needed something to shed weight. I don't think you've ever had a weight problem, but I was at 285 lbs Feb of 2018 when I started IF. I started with skipping breakfast. then pushing lunch back to 1pm. then 2pm. then 3pm. and before I knew it I was 20 hours fasting and 4 hours eating. It was tough the first week, but once your body gets used to the new eating window. you adapt. I then started with walking 10K steps a day. I moved to running. added in weight lifting. and then learned how to do HIIT. By August, I surprised myself. I was down to 192 lbs and on my birthday ran a 5K in under 28 minutes, which I couldn't believe. I do this M-F and then eat within reason on Saturday and Sunday. So, I sing the praises of IF, because I haven't felt this good in a decade or so. I am off High blood pressure medicine, and looking to see if I can actually get a six pack to show through. That part is tough at my age, but it's fun trying. For me, with the 4 hour window, it greatly helped me to reduce my caloric intake. increased my mental state/clarity. gave me a boost of energy. Great videos for reference, appreciate it.
reply
Dave Walton
HI Jeff. I have experimented with IF and here's what I found. At first it was tough, but after a few weeks I found that my appetite was definitely falling and rarely felt any cravings like I did prior. I was working with only an one hour window at first with just one large meal a day. My concentration started to improve a great deal also. After a few months, IF was starting to lose its effectiveness so I now cycle it, and just do it from time-to-time, including a 36 hour fast once a month. In sum: I have found it a very useful technique for weight loss, and will continue to use it as just one tool in the arsenal. I now predominately do it on training days (Mon, Tues, Thurs, Fri) and have my first meal about 2pm. But I do find it much better when I switch things up a bit and make last minute changes. Just like with keeping the muscles off-guard by using different exercises, it turns out that the diet also works worth the same method by keeping the body guessing on what's coming next. Some days I will just wake up and decide I'll do a 24 hour fast and just do it. PS: I'm 45 years old and was 325 pounds. I suspect it works best with obese people.
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HI Jeff. I have experimented with IF and here's what I found. At first it was tough, but after a few weeks I found that my appetite was definitely falling and rarely felt any cravings like I did prior. I was working with only an one hour window at first with just one large meal a day. My concentration started to improve a great deal also. After a few months, IF was starting to lose its effectiveness so I now cycle it, and just do it from time-to-time, including a 36 hour fast once a month. In sum: I have found it a very useful technique for weight loss, and will continue to use it as just one tool in the arsenal. I now predominately do it on training days (Mon, Tues, Thurs, Fri) and have my first meal about 2pm. But I do find it much better when I switch things up a bit and make last minute changes. Just like with keeping the muscles off-guard by using different exercises, it turns out that the diet also works worth the same method by keeping the body guessing on what's coming next. Some days I will just wake up and decide I'll do a 24 hour fast and just do it. PS: I'm 45 years old and was 325 pounds. I suspect it works best with obese people.
reply
Beast Mode
Love this video lol I thought fasting was going to kill my gains. After educating myself I realized fasting is human nature, it isn't meant for us to eat throughout the day. The body puts on fat as a way to survive through a decrease of food. One key note is the so called Palio diet is what is meant for humans. Its not natural for us to eat man made processed food at all period. We just over think it lol we want to get as much muscle as possible so we chose to consume large amounts of food trying to out work our genetics. I eat whole foods no shakes nothing processed and eat twice a day. One more thing research is good and all but only done on a small percentage of the population. For example you have a 5 out of a million chance of getting hit by lighting so if you take the concept and apply to research data, they test 500 subjects out of 9billion( people on earth) so you have 500 out of a 9 billion chance of it working for you lol odds sound kinda off don't you think?
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Love this video lol I thought fasting was going to kill my gains. After educating myself I realized fasting is human nature, it isn't meant for us to eat throughout the day. The body puts on fat as a way to survive through a decrease of food. One key note is the so called Palio diet is what is meant for humans. Its not natural for us to eat man made processed food at all period. We just over think it lol we want to get as much muscle as possible so we chose to consume large amounts of food trying to out work our genetics. I eat whole foods no shakes nothing processed and eat twice a day. One more thing research is good and all but only done on a small percentage of the population. For example you have a 5 out of a million chance of getting hit by lighting so if you take the concept and apply to research data, they test 500 subjects out of 9billion( people on earth) so you have 500 out of a 9 billion chance of it working for you lol odds sound kinda off don't you think?
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Charles Badger
Been intermittent fasting for 5 months now, not at my goal but I lost a bunch of water weight really fast initially. Went from a 40 inch waist to a 38 inch waste in 2 months, then 3 months later down to a 36 inch waste. My goal somewhere between a 30 inch waste to a 34 inch waste, with body fat percentages approximately around 8%. Still working on getting there, but always making progress. I will say, I do a 16 to 20 hour fast per day depending on the day. As long as I get at least 16 hours in every day I believe I have hit my daily goal. Only thing I am changing is when I eat, I have been eating between noon and 8 pm and/or between 3 pm and 8 pm and/or between 6 pm and 9 pm. However, I am looking to see if I can speed up the fat loss with eating between 10 am to 2 pm or 9 am to 1 pm as long as my workouts are in the evening between 3: 30 and 5. If I ever swap my work out time to the morning I will probably switch the eating time period to 12pm or 1 pm to 5 pm.
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Been intermittent fasting for 5 months now, not at my goal but I lost a bunch of water weight really fast initially. Went from a 40 inch waist to a 38 inch waste in 2 months, then 3 months later down to a 36 inch waste. My goal somewhere between a 30 inch waste to a 34 inch waste, with body fat percentages approximately around 8%. Still working on getting there, but always making progress. I will say, I do a 16 to 20 hour fast per day depending on the day. As long as I get at least 16 hours in every day I believe I have hit my daily goal. Only thing I am changing is when I eat, I have been eating between noon and 8 pm and/or between 3 pm and 8 pm and/or between 6 pm and 9 pm. However, I am looking to see if I can speed up the fat loss with eating between 10 am to 2 pm or 9 am to 1 pm as long as my workouts are in the evening between 3: 30 and 5. If I ever swap my work out time to the morning I will probably switch the eating time period to 12pm or 1 pm to 5 pm.
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micro mario
What ive noticed is all about the first meal. For exOats bloat me i cant eat anything for 8hrs even if i take like just 30gr of oats. So this aint fasting is oats intoleranceSo. i switch to rice krispies or coco pops with almond milk and a scoop of isolate. Unhealthy for many. For me works as i feel. light and i can eat whatever i want when i want it. So the key for me is having a good first meal. Then u can eat after 6 or 8hrs a bigger one or 3- 4 smaller ones every 2hrs. Its all about the kcal u take in not the timing. Body wont understand if is a 3000kcal pizza or 3000kcal spread through 8 meals. It will understand though how much blood it will need to send to ur stomach to make the digestion. So for me fasting works only if you have many kgs to lose and too much free time to digest. If you are active 2-3small to moderate fast carbs/ 20grs small shake protein meals and 3 main big whole foods meals always works betterAt least for me.
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What ive noticed is all about the first meal. For exOats bloat me i cant eat anything for 8hrs even if i take like just 30gr of oats. So this aint fasting is oats intoleranceSo. i switch to rice krispies or coco pops with almond milk and a scoop of isolate. Unhealthy for many. For me works as i feel. light and i can eat whatever i want when i want it. So the key for me is having a good first meal. Then u can eat after 6 or 8hrs a bigger one or 3- 4 smaller ones every 2hrs. Its all about the kcal u take in not the timing. Body wont understand if is a 3000kcal pizza or 3000kcal spread through 8 meals. It will understand though how much blood it will need to send to ur stomach to make the digestion. So for me fasting works only if you have many kgs to lose and too much free time to digest. If you are active 2-3small to moderate fast carbs/ 20grs small shake protein meals and 3 main big whole foods meals always works betterAt least for me.
reply
Paipai
I am a little late but here is how I feel after 6 months of intermitted fasting: I started doing it purely for the weight loss and health benefits and it has worked great, Ive lost 17kg: ) I Have not thought about it before you mentioned it and I dont know if intermitted fasting is the reason but I havent had any depression periods these months. Maybe Ive just had it good? Ive lost cravings for candy and Im never hungry outside of meal times. After a while I learned that it is very practicall for me because I can focus on making one big delicious and healthy one instead of having to make multiple meals a day (saves alot of time. Lunch at work + dinner after work fits within a 6 hour eating window. I dont know if its related but I have also improved my grades in all the 4 classes so I am pretty sure I have more focus/motivation/energy. It is so easy to follow and weight just fly off even tho I even eat more than I used to: O
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I am a little late but here is how I feel after 6 months of intermitted fasting: I started doing it purely for the weight loss and health benefits and it has worked great, Ive lost 17kg: ) I Have not thought about it before you mentioned it and I dont know if intermitted fasting is the reason but I havent had any depression periods these months. Maybe Ive just had it good? Ive lost cravings for candy and Im never hungry outside of meal times. After a while I learned that it is very practicall for me because I can focus on making one big delicious and healthy one instead of having to make multiple meals a day (saves alot of time. Lunch at work + dinner after work fits within a 6 hour eating window. I dont know if its related but I have also improved my grades in all the 4 classes so I am pretty sure I have more focus/motivation/energy. It is so easy to follow and weight just fly off even tho I even eat more than I used to: O
reply
Jessica Burroughs
Intermittent fasting is as simple as not eating snacks after dinner, or identifying as someone who 'doesn't do breakfast' in the traditional sense. For me it's a game changer because I spend way less hours thinking about food and I feel way more full and satisfied when I do eat. It's definitely the main factor accelerating my weight loss, and something easy to adopt as a lifestyle. Having said that I don't think it can be forced, it has to be automatic. If you just 'wait out' a couple extra hours until breakfast watching tv or surfing youtube your body probably won't let you forget you're hungry. But, if you just move breakfast to the last item in your morning routine, or leave breakfast until after you workout in the morning your body will become accustomed to the new eating routine.
reply
Intermittent fasting is as simple as not eating snacks after dinner, or identifying as someone who 'doesn't do breakfast' in the traditional sense. For me it's a game changer because I spend way less hours thinking about food and I feel way more full and satisfied when I do eat. It's definitely the main factor accelerating my weight loss, and something easy to adopt as a lifestyle. Having said that I don't think it can be forced, it has to be automatic. If you just 'wait out' a couple extra hours until breakfast watching tv or surfing youtube your body probably won't let you forget you're hungry. But, if you just move breakfast to the last item in your morning routine, or leave breakfast until after you workout in the morning your body will become accustomed to the new eating routine.
reply
johan velander
I've had positive response using this diet over the years of training but I don't use it over a whole training year. From late aug to late mars I eat breakfast, lunch, two smaller meals and then dinner after gym. Every meal contains about 20 grams of protein. Then from late mars to aug I just skip breakfast and then alternative my macros the closer to the summer I get. So I guess you can say I use intermittent fasting for 4 months during my lean period and I have had wonderful result where i barely lose any muscle mass and lose only fat. I almost as strong at my heaviest bulk weight as I am at my leanest. I recommend ppl to try this but not as an universal thing that works on everybody. Great video Cheers from Sweden
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I've had positive response using this diet over the years of training but I don't use it over a whole training year. From late aug to late mars I eat breakfast, lunch, two smaller meals and then dinner after gym. Every meal contains about 20 grams of protein. Then from late mars to aug I just skip breakfast and then alternative my macros the closer to the summer I get. So I guess you can say I use intermittent fasting for 4 months during my lean period and I have had wonderful result where i barely lose any muscle mass and lose only fat. I almost as strong at my heaviest bulk weight as I am at my leanest. I recommend ppl to try this but not as an universal thing that works on everybody. Great video Cheers from Sweden
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