Doctor Mike On Diets: Intermittent Fasting | Diet Review

Doctor Mike On Diets: Intermittent Fasting | Diet Review


– I’ve seen your request,
I’ve read your comments so here we go, intermittent fasting. – I am dying to talk to you about this. – I eat for eight hours,
and I fast for 16. – I can feel the difference. – Before we get into the pros and cons, and if you should do it, let’s talk about what
intermittent fasting actually is. Human fasting is not a
new concept by any means. Humans have been doing it for a millennia. Intermittent fasting is just a rebranding of something that we
have already been doing. Our bodies enter a fasting
state every time we’re asleep. Some people do intermittent
fasting and not even know it. I mean, there’s plenty of times where I had a stressful rotation
in medical school, or a difficult job in the hospital, where I didn’t have time to eat breakfast. That’s a form of intermittent fasting and our bodies are totally
capable of handling this. I know what you’re thinking. I don’t want to starve
myself for health benefits. Intermittent fasting is not starving. When you are fasting, your
body is using stored nutrients and stored energy forms in order to make your body continue to function. When you’re starving, you’ve run out of those energy sources and are breaking down
vital tissues like organs to get that same energy. There are many different
ways to go about going on one of these diets and that
not only makes it confusing for you, but that also
makes it very difficult to do research on it to find
out how effective it truly is because if there are
multiple ways to do it, we have to be able to test
each one of those ways. The 16/8 diet which is not eating during 16 hours of the day. Alternate day fasting
where you eat one day, fast the other day. 5:2 where two days of the
week that you’re fasting. There’s no hard and fast rule saying that this is the correct way of doing it. You may be wondering how
is IF beneficial to me? There’s been a lot of
proposed health benefits, many of them have been
proven within animal studies or lab models which is not the same thing as being proven in a human model. But they are very promising. Now, those benefits include
increased mental sharpness, a favorable hormonal profile, weight loss, decreases of inflammation within the body, decreases of certain
diseases within the body. How can IF help you lose weight? You have an increase in growth hormone, a decrease in insulin, and that alone will help you lose weight. Next, because you’re skipping meals or you’re even going days
without eating meals, it is very likely that when
you look throughout the week, you’ll be eating fewer calories. Our thinking is that during
eight hours you’ll eat less than you would if you were
eating during 16 hours. Let’s talk about these
other health benefits. We know that chronic stress
is not good for the body. The body is just not meant to
be chronically stressed out. It’s not meant to have a high heart rate, high blood pressure. Intermittent fasting is really a form acute, short-term, mild stress. This time of acute, short-term stress is really good for the body. What can we use as a metaphor here? Let’s take exercise. Exercise is a form of acute, mild stress. What happens after exercise? We have benefits for the brain, we have benefits for weight loss, we have benefits for disease prevention. Now similarly, when you stress your body through intermittent fasting,
there are some benefits. More autophagy, which is the
removal of cellular waste, more production of neurotropic factors, which protect your brain. And a favorable hormonal profile with increases in human growth
hormone and norepinephrine. Let’s talk about some of
the shortcoming of IF. Primarily, there’s not enough guidance of what you should eat. We don’t know how many calories, we don’t know what foods
to eat on the days or times that you actually are eating. Second, we don’t know
which form of IF is best. Third, there are some side
effects when you are fasting that people do experience:
headaches, mental fog, heartburn, these things do exist,
it’s not totally benign. Four, we don’t know the consequences of following an intermittent
fasting diet long term. Most, if not all, of these studies are done on the short term. If you are eating a very unhealthy diet and then make a change you’re
definitely gonna see a benefit But now does this benefit
still hold up one, two, three, 10 years down the line? We don’t know that yet
when it comes to IF. And five, it’s not easy for everybody to fight off those
cravings on fasting days. All righty, my final take on IF, I think it is a great concept with some really promising
medical research behind it. I think that if you can skip a meal, you can skip a breakfast here and there, you’re gonna see some benefits. Does that mean you should
go on this very rigid diet where you’re doing the five
and two or 16 and eight? I don’t think we should
quite make this a religious, rigorous part of our everyday life because we don’t know the
long term consequences of it. But in a society that
is prone to overeating, a fasting day won’t hurt
and will probably help. As always, stay happy and healthy. So here we go, intermittent fasting: kind of ate the word intermittent,
it was like borderline. Our bodies have adapted to
this sort of fasting period because of throughout the millennia, blah, (growling) May people are doing this already and not not… Our bodies are totally
capable and have adapted to not being filled with
food 24 hours of the day. (laughing) Why are you laughing? Creating more mitochondria which is the energy making
machinery of the cell. Energy making? Which is the energy
center of the sill, sill? (exhales) (laughing) (peaceful music)

100 thoughts on “Doctor Mike On Diets: Intermittent Fasting | Diet Review”

  1. People do this to loose weight. It is easier to have a rigid rule set than just kind of figure things out as you go. You are not speaking from experience I guess.

  2. The doctor is very easy on the eyes. However, I lost 20lbs in 1 and a half months on 16:8. Included morning workouts 3 to 5 days a week.

  3. Been doing IF basically during my apprenticeship. I hated breaks because it basically made me remember that i was hungry – and basically still had long to work. Then when i came home i ate a good meal. True i didn't do it EVERY day, but often enough. Honestly, i think most humans are well equipped to go the 16/8 method route. I mean we are evolved to do exactly that. The world was harsh back then nd we did not have an abundance in food. And yet they still managed to go and hunt, despite their hunger.
    The immidiate reaction to satisfy hunger nowadays is actually a pretty new thing that was due to the abundance of food.

  4. I do prolonged fasts (longest being 10 days) with some multivitamins and salt as well as plenty of water, you're body is perfectly fine. You'll use all of your fat storage until you run out

  5. I want to be fit like you mike can u share your secrets with me and am going to d the if hope to share my testimony soon

  6. I now eat only once a Day for about 5 months, And i am Happier than ever. I dont have any cravings And i lost some weight (8kg) with no workouts. i havent gained back. I Hit a plateu And now i started doing some cardio.

  7. ive been doing IF for 8 months now. first feeling way better with it, i now feel downsides. after dropping weight i feel like i miss calories

  8. I started IF & went a little keto. Not strict because I add quinoa to my meal preps. But I gave up sugar & carbs. I eat them every now & then. I lost 50lbs & my anxiety is gone. I don’t crash anymore. It’s the greatest thing I’ve ever done.

  9. Guess I've been inadvertently doing it for a few years now. On days when I'm on my own schedule and not particularly active physically it's a snack around mid-afternoon and a late evening full meal. It's just because that's usually when I'm in the mood to prepare something and eat it, not angling for particular health/weight benefits, both were OK before I started doing it and still are.

  10. I dont eat at dinner, and for breakfast is 1 peanut butter sandwich and 2 eggs, and lunch is either a piece of Chicken or a Hamburger. I'm still ok after a 3 weeks of doing that.

  11. 16:8 made me have mad cravings and I ate a lot of sugar, OMAD made me hallucinate, 5:2 is amazing for me. Find what works for you!

  12. i will say, that for most of my adult life, for at least 30 years, i have only eaten one meal a day– dinner and two cups of coffee in the morning. people used to say i was hurting my body, but i was always healthy,, so i knew it was BS. i ate primarily whole foods, plant based diet (love salads, no cheeze and watch the dressing) with limited amounts of animal protein. and i was always slim 5' 4" between 115 – 120. i'm trying to return to that model so, i think, this is a really great way to eat. the problem comes when you share a house with other people and what's in the pantry works against your will power– which is very real. sometime the craving for something salty, crunchy or sweet can derail your efforts. but i would say that if you can get past them initially, you can get to the point (maybe a few days to a week) where your body will be used to the new way you eat and adapt to it. with any change in diet it's the first 3 days that are maddening. haha. good luck to everyone and be strong. 😉

  13. Dr. Mike, as a female, my experience is that fasting, particularly intermittent fasting wreaked havoc on my hormones. It’s taken me one full year to finally regulate my hormones because I chose to do it naturally. It was a terrible experience, it’s definitely not for everyone, particularly women.!!! Please look into it in depth if you’re a woman.

  14. Could you please tell us where you got this research? There are so many people who claim IF only works because it helps you eat less calories, which is true, but that’s not the only thing.

  15. mom and I do it to keep from the proverbial grazing… I do a 10am – 6pm and mum does 11am – 7pm… she's lost nearly 50 lbs over the last year and no longer has to harpoon insulin. I just started, lost 4 lbs, and my blood glucose is dropping a little. yay.

  16. Please do a video on keto rash (prurigo pigmentosa). I haven't seen a major YouTuber do a video about it. Please inform people about this because too many start keto wrong and then freak out when they get the rash, like I did.

  17. Ever hear of excess gas while IF? Been trying 16/8 and noticed I'm more flatulent than I was before. Fasting before bed as I would over eat right before sleeping.

  18. I never eat after 9 pm and I don't eat breakfast before school (I'm eating again at 2 pm) but if I don't eat at 2 pm, then my blood sugar is rushing down and I'm forced to eat/drink (diabetic type 1). I'm on a diet since 4 months and I already lost 5 kg (I'm not overweight, I just want to take down some weight, eat healthy and build up some muscles after that) but I'm so stressed out, because I often have school in the afternoon and I don't eat in school. Eating the right meals is so hard, so I am looking for a way that I don't have to eat during the day. Is anyone a type 1 diabetic and has some experience with fasting?

  19. I eat twice a day , no snacks full meal only , no sugar no salt, only Himalayas pink salt , home made food lotsssss of fruits lotsssss veggies fish , organic chicken and red meat

  20. How does this affect muscle growth? Im shipping out to basic training for the Army in January and I’m trying to loose fat while also gaining muscle. I’m working out daily and eating around 900 to 1000 calories a day but I’m doing the eating every 3 hours diet and I’ve lost about 7 pounds in the past month. Should I keep with this or try fasting?

  21. We do know the long term effects – look at the Indian culture – I spend a month in India each year for work & quickly adapt to only eating at 3PM & again at 10PM – sleeping from 2am -10am because this is how the family I stay with eats everyday & I always feel amazing after the first 3 days – then after I come home, I try to stay on it but lose it after a week or so

  22. actually the mental clarity im getting on the day 2 and 3 of not eating is insane. i feel like i have reflexes of spiderman (when i track my progress in this game called osu! most of my best scoreswere set on months where i did several 2-3 day fasts in a row). my head is also much clearer and i can focus on maths and programming much more easily. the fact that it makes you lose weight is just a bonus for me at this point. it also makes you enjoy your meals way more when you do actually eat

  23. Can you help me if so I’m in school and I have to eat at 6:40 am and around 11:30 am and I get out of school at 4:00 pm, so I can focus. What time should I eat after school. I need to lose weight and I am 13 so don’t give me some extreme answers like 20/4 hours. I want to start intermittent fasting. If someone can help me out please answer I want to get skinny and I am gonna try my hardest.

  24. I retired 31 December, 2015. I weighed 270 pounds, give or take (6' tall). Since then, I significantly reduced crappy carb intake. I began time-restricted eating. Breakfast consists of half-a-pot of coffee, neat. I can usually count on one hand the number of sugared soft drinks I drink in a year. Water, unsweetened tea and neat coffee are my drinks of choice. I'm down to 230 pounds and have every intent to continue losing weight. My perfect weight is 165 pounds but I think that unlikely at 62 years of age. I'd be overjoyed to attain 190 pounds. Three more years and I should be there. My diet isn't the best and I don't exercise nearly enough but I hope I can get off of diabetes and blood pressure control meds.

  25. Intermittent fasting isnt eating less calories. Its eating your required calories for whatever goals you have in a fixed window.

  26. I am doing if and Whenever I eat at 6pm then I start next day at 10 am
    And whenever I eat at 6.30 or 7.0 pm then next day I take 3 at 10.30 or 11.0AM.
    Is this ok to being flexible with fasting 16 hours too?

  27. In the beginning of the video you stated that IF isn’t a new thing and has been a reality since the beginning of ages, then at 4 minutes you went on to say we don’t know of any long term side effects or effectiveness in the diet. That kind of threw me off.

    The way I see it is since the literal beginning of time humans bodies were only meant for IF, we are meant to be hunter gatherers going days between meals, our bodies have not been in their prime because of the ease of access and convenience of food being everywhere. I can’t see IF ever being detrimental to our bodies. Correct me if I’m wrong… I’m sure certain health problems like diabetes can’t sustain an IF diet, but if we were on IF since birth I doubt diabetes would even exist unless there was some form of pancreatic damage.

  28. thank you for the info! this video helped me plan my own. watch my week long IF experience and tell me how I did!

  29. I do circadian fasting, which kinda reversed from common IF, since I just skip dinner. I don't really aim for weight loss, but more of a better balance on hormones and insulin, as well as fixing my insomnia. So far, it's a wonder . I don't feel midday fatigue anymore, and I could sleep normally — albeit a lil bit earlier, and it has been undisturbed at all. I stop my craving, which usually happen in late afternoon, by drinking coffee and a lot of water, and stop seeing any foodporn.

    It's not for everyone, I understand. There has been some people that also do extreme fasting for a couple days in a week, like 24 or even 72 hours of no meal. Imo, I won't try it, since it's a bit bordering to eating disorder, and being someone with body dysmorphia, it could do more harm for me.

    Eat healthy doesn't mean you have to punish yourself.

  30. No need to review anything where ever I watch things about IF I keep saying ,Fasting is present since thousands years and one of the basic rules of ISLAM is to fast from dawn to dusk and then you free to eat and drink

  31. Done 16/8 and lost 2 kilos in the first 4 days! I've been on keto and it made me "hangry" I just yo-yo back and forth to my weight, I was 75kg now 70.5kg in 2 weeks. I feel good, not sluggish. Planning to do a 24-hr every other day, for a week. ❤️

  32. Lol…. In Hinduism we do fasting from thousand of years… No doubt out saints n sages got the knowledge of this concept millenials before the doctors these days..

  33. Bruh we muslims been doing this for a month each year lmao but for us we aren’t allowed to drink as well

  34. 3:36:Side Effects: Yes you will experience side effects, that’s just within the first couple weeks of fasting though. That’s your body cleansing, actually fully detoxing and that’s why people will experience those symptoms. Because of all the bullshit we have put into our bodies and how frequently we have been eating over the last how ever many years. Your body when fasting is changing into a whole new mechanism. From using glucose for fuel to using ketones for fuel, a much healthier fuel source that provides more energy than glucose. Once you become fast adapted you will only experience those same symptoms if you consume junk again. What you put in is what you’ll get out.

  35. What's wrong with all these Thots in the comment section, it's pretty disrespectful when someone is trying hard to give you some great information and all you can concentrate on is his shirt or glasses !

  36. I've been doing IF since February and I've lost alot of weight like 60 pounds in 8 months. I also work out 6 days a week during that period of time as well. This diet is one of the hardest to maintain in the beginning stages because as someone who has always been obese and has had struggles with my diet this puts a shock on your body. Kind of makes you feel as though you are a drug addict. But the benefits are amazing I feel better less cloudy thoughts and overall more energy. Some of the downfalls he speaks of are true I do have headaches from time to time. Also have some really bad cravings that I give into sometimes as well. Also forgot to mention that I dont just throw food in my mouth for 8 hour window either I eat one big meal ranging from 1000-1700 calories then call it an evening. So if you are eating more then three meals worth of calories in the 8 hour window might give you different results.

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