Dr. Caryn Zinn - '...On Fat and Fasting'

Dr Caryn Zinn is a senior lecturer at Auckland University of Technology. She is a New Zealand Registered Dietitian and teaches/researches in the area of nutrition, both from a public health and a sports performance perspective.
Her current research (and that of her students) includes applying the Low Carbohydrate, Healthy Fat (LCHF) nutrition paradigm as a tool for losing weight, improving health and optimising sports performance in a variety of different population groups.
Dr. Zinn is also the co-author of the books ‘What The Fat?’ (www.whatthefatbook.com/), 'What The Fat?: Sports Performance' and the soon to be released 'What The Fast?'

[@mtnbikehead]

Intermittent fasting is gold for weight loss, Eating keto/low carb makes it easier to fast.

[@CarnivoreDMD]

23:1 almost every day! Lots of organic meats, Irish butter, whole cheeses with a smidgen of kale/broccoli sprouts/avocado. Lots of pink salt and very low carb. Best I’ve felt in years! Hopefully will keep me on the mountain bike too.

[@tanseygreen]

Butter and cheese is dairy I'm worse after milk

[@Astronurd]

@@tanseygreen Hard luck!

[@TheRealRealOK]

Who doesn’t love fasting once they start? So many benefits, it’s astonishing.

[@ellenorbjornsdottir1166]

i do a low protein diet instead and it changes my emotional state a lot

[@DontStopBrent]

@Ellenor Malik Thx for sharing. If I may, could you please describe what you are doing in detail. What does your diet look like exactly? Please give great description with regard to daily intake. What do all meals look like? Kind regards. Brent

[@rhlang11]

like what

[@sannamuh985]

@@ellenorbjornsdottir1166 What do you eat on your low protein diet? How much meat per day or none?

[@frinoffrobis]

yep, love it.. i do 18 to 20 hours a day.. saves money and especially time

[@alphacause]

Thank you Dr. Zinn for this wonderful presentation. I can attest that when it comes to breaking plateaus, intermittent fasting is the most powerful tool out there. When I started my weight loss journey in 2015, I was an obese 230 lbs (104kg), standing at a short 5'6" (167 cm). Within 10 months, on a low carb diet, I lost 65 lbs (29 kg) to get to a weight of 165 lbs (75 kg). I still wanted to lose more, but I was stuck around that weight for 10 months. I was frustrated. Then I started to read more and more about intermittent fasting. I started implementing it, first by skipping breakfast, and only eating lunch and dinner, thus giving me a 16 hour fasting window. Immediately, I started to lose weight. As soon as I got used to eating this way, I switched to eating just one meal a day (OMAD), thus giving me a near 24 hour window of fasting. I started losing even more weight. So on top of losing the intial 65 lbs (29 kg), just using low carb with normal meal frequency, by using intermittent fasting, I lost an additional 30 lbs (13 kg), thus bringing my grand total weight loss to 95 lbs (43 kg). I am leaner now, as a 41 year old man, than when I was 18 years old, and was heavily involved in athletics. The tremendous efficacy of doing low carb, in conjunction with intermittent fasting cannot be overstated, and when you think about it, the reason for its effectiveness makes sense, because from an evolutionary standpoint, this is how our ancient ancestors probably ate. When you eat this way, you are doing what your body evolved to do.

[@Powerman80923]

Great job with your loss! When you plateaued, how do you know you weren't just eating too many calories (maybe you were at your new break-even calories)? Were you tracking daily calories carefully? Plateaus will happen without further calorie cutting since weight loss causes your BMR to decrease, which results in slower or no further weight loss at some point. Beginning to skip breakfast may have just resulted in the calorie deficit you needed, regardless of how many meals per day.

[@quandmeme9970]

I can't understand what is wrong with people who are so fat. 104kg and 167cm... Sry but usually they are just stupid. I'm 186cm and 73kg and can't imagine how bad i could feel with that quantity of additional weight. Disability.

[@roxi.onmyjourney]

Drake Santiago I am starting where you were. Thanks for sharing I'm having a do over now after celebrating my birthday with free home keto meals.

[@calotcha108]

Quand, it's all because you don't understand. One day you'll understand, i'm sure. We're all humans after all, whether we do things the ways we do them or we can't seem to understand why some people are the ways they are.

[@zawadix9574]

Drake Santiago on point my brother am doing the same and losing weight fast......

[@michaeldillon3113]

This lecture reminds me of something a British Radiotherapist Dr Jan de Winter said many years ago . He was a great visionary and decided that he wanted to try and prevent cancer rather than concentrating on trying to treat it. This was very radical 40 years ago . It still is now sadly within mainstream medicine where early detection rather than prevention is about as radical as it gets . Dr de winter said " if the Doctors don't become nutritionists then nutritionists will become the doctors ". This lecture is a great example of that prediction coming into fruition ( hopefully not too much fructose in the fruition ) .😊.

[@jacklabonte6839]

I started I.F. during the summer. I used the 16-8 protocol to start. 2 weeks ago, I started alternate day fasting, which is basically a 36 hour fast, followed by an eating day. I have gone from 210lbs - 175lbs. I haven't been that weight since before I was married. It works. I have also adopted a LCHF diet, and have started doing a regimen of cold showers twice a day. If only I had known about all of this at 18 instead of 47

[@justfruitchannel]

Fasting is a whole other world changes lives. Really informative thank you!

[@michaelrobbins3559]

I'll parrot so many of the comments and say this was informative and presented well. My primary care physician introduced me to IF. Have been doing a week and feel so good. First few days were tough because of my love (addiction) for carbs. But, once that monkey got off my back, almost instantly felt more alive and alert. Next step is a 24 hour, followed by longer periods. Each day I awaken knowing my liver and pancreas, as well as the rest of my body, are saying "Thank you."

[@Jchathe]

Love the last line of your comment. Hope all is going well with you!

[@suedavies9751]

What an admirable presentation - thank you for the information but ' more importantly, the clarity with which it was delivered - most easy to understand and follow.

[@dianebejarano6763]

I can tell you, autophagy starts over night. My first conscious fast, water only was 16 hours, skin cleared, psorisis, flaky scalp, dry skin healed. Then did 18 and 24 and 30. Feel so much better during a fast.

[@rightwingreactionary]

My experience is similar to yours. And if you train fasted it's starts even faster.

[@maerosepanabe5606]

OMG I have psoriasis too and on my 2nd day of WF. well, actually I did OMAD for about a week and then went on to WF and my psoriasis inflammation is slowing down and so is the flakes

[@andrewrivera4029]

Im an A-type personality and the speaker is correct that during the “transition “ from sugar burner to fat burner stress goes up, I had to apologize to my boss! Starting with KETO adaptation first then going to reduced meals is probably the best way to go.

[@Ukeninam]

Andrew Rivera I agree. I started Keto for 2 months first to get fat-adapted then started fasting. Keto diet cured my hunger pangs and cravings thus making fasting easier because I’m not hungry all the time.

[@Ivy-xs8lz]

Andrew Rivera Giving up sugar/carbs for me was very similar to giving up tobacco... irritability, mood swings, cravings, lethargy. Although with “carb detox” I had the additional symptoms of headaches and mild dizziness. All in all, it was harder giving up carbs than it was giving up tobacco.

[@youtoo2233]

@@Ivy-xs8lz i hear ya! The first week i was snappy, irritated as hell, but i got used to the changes and everything leveled off. Some days i 20:4 which has helped take off some weight, but I would rather lose 2 or 3 pounds a week so thinking about doing 23:1 low carb a few days a week

[@natalliask]

She is fantastic! As well as the whole channel, so happy I found it

[@wmp3346]

Very nice job - enjoyed the presenatation - Thanks so much.

[@victordasilva5255]

a wise woman, so refreshing

[@RobertR1611]

Looking forward to the book. Thank you.

[@Mike-ys7rh]

Robert R ii

[@cherriemcburney2693]

Enjoying these videos. Thank you for providing this intelligent information in the LCHF community.

[@luke.morris.redfern-hardis9338]

I loved the speech. It was short and too the point, as well as covering a lot of ground. I do Keto, with OMAD and exercise of about 8km walking every day. I have lost over 36kg, and reduced my waistline from 122cm to 101cm. I have also reversed fatty liver disease and pre-diabetes, with an A1HC reduction from 55 down to 33. I still have high blood pressure, but that marker has improved a little too. It is worth following this diet and doing IF

[@mikeregan9531]

Recently completed my first 5 day fast I was already keto adapted so it was very easy no hunger pangs. Now looking to plan my fasting.

[@DavidBrown-bp4iq]

Mike Regan. Bravo. All respect. I did my first 5-day fast when I was 15. (Of course I was told I was "insane.") But I developed the olfactory sense of a dog! I had no problem with energy. I looked and felt ALIVE. After 3 days, I was of course completely "keto." I realized something. I was not getting sick. My body was talking to me and in high gear to catabolize as necessary. I have fasted many times since. Humans are NOT carb, no matter what grain eaters say (including "'the bible says man was consigned to live on grains!' people.") Humans just are not naturally carbohydrate consumers.

[@wmp3346]

Great voice and does a really nice job. Thanks Dr. Zinn

[@AIMS123M]

M doing from last 1 month, I fell so energetic, my mind is so clam, I m in happy mood, m really enjoying this fast LCHF diet

[@thetree7694]

In Indian context, what foods to consume and which ones to avoid during LCHF?

[@Jchathe]

Thank you for this excellent talk. I found it inspiring and extremely helpful and motivating!

[@paulhorowitz4514]

Great common sense presentation. Not sure I understood the bit about high stress individuals might not be well suited for all this. I’m forever stressed but enjoying my fasting lifestyle, watching the pounds come and stay off and more mental clarity.

[@craigslitzer4857]

The bit about high stress individuals was referring to the type A personality who might start off with elevated cortisol. According to her chart, extended multi-day fasts can raise cortisol, which is a stressor. For someone who started out with low/no stress, there's probably no issue, but for someone who started with high stress, it could create more problems than it solves. Hope that helps.

[@Radnally]

IF and low carb for almost 2 years now. BMI under 21. BG way below 100. Longo has a lot of info on fasting.

[@floppybob1121]

My mom died in her sleep. She was 85 amd not one thing wrong with her. Allthoufh a shock to us.... She was so lucky amd blessed.

[@youtoo2233]

Blessed?? Tell that to the children dying everyday from starvation

[@dianedelorier4260]

Loved the presentation... Fasting became a thought for me back in the "80's when I read a book, "Fit for Life" by Harvey and Marilyn Diamond backed the science of Natural Hygiene by Dr Hebert Sheldon. Even though the practice of fasting is biblical we have gotten away from what is best for the body... I love carbs and now at 61 and overweight have to make the positive change to reduce the carbs and I fast 16-18 each day and eat a salad at lunch and a low carb dinner for dinner... again I greatly enjoyed your presentation...

[@harryviking6347]

I am just now on a 96 hour fast and I feel great...dreaming about food sometime but do not have a hunger problem!

[@STRONG.MONKEY66]

harry viking lol I just finished a 120 hr fast and I would watch my friends eat lol... look at food online and everything... But i had no desire to eat

[@IWantMyCountryBack2]

24 hours into my first fast. Going for 72 hours, or more if it continues to be quite painless.

[@jimlahey5354]

You still alive?

[@skynet7500]

Excellent presentation Dr , you look so healthy !

[@Risingnshouting]

I have been doing long term fasting, with a few supplements, for quite a while now. Since Jan 1, 2018, I have only eaten on 5 of the last 35 days. I just had an annual full physical including quite a bit of blood work. My result says for ME that long term fasting, even repeatedly or often, is a great thing. I am happy to share my medical records with anyone doing serious research into long term fasting.

[@johnblack1587]

Risingnshouting Yes

[@sarahjanevickery9369]

I love the idea of an expiration date for your cells!

[@225rip]

Thanks for the 6 points, excellent video.

[@indianne9781]

The fridge/autophagy analogy is the best way I’ve heard to explain it.

[@adelarsen9776]

This is one of the best channels in the world. And the Big Pharma and Big Ag must be so angry. Thank you.

[@thehopelessfisherman7023]

Great video and great attitude, you seem to have a good understanding of putting this all into practice.

[@fordperformanceandoffroada376]

i was a carb Munch and went straight on a three day fast , i suffered and it was difficult but i got thru it, after 3 fast i went LCHF straight away , i've never felt better andmy weight is dropping off

[@ROYALWAND]

an excellent presentation -- with interesting KNOWLEDGE -- God bless you : - )

[@danofthenorth2]

thanks so much for all your videos. could someone do a video focusing on geriatrics, starting healthy as we age?

[@markdawson9094]

Anyone else doing 23:1 fasting? As in one meal per day?

[@kaushalkumarshukla25]

I am , i has worked for my whole family, and today i have started my 7 day fast

[@supersurfer1]

Mark Dawson will be doing in Ramadan

[@supersurfer1]

But of course no liquids either

[@raykleiner3151]

Yes. We all over-eat, bottom line. Who says we need three meals a day? I have been doing one meal a day now for +90 days and can say that I am fitter, healthier and my body fat has dropped down to 14%. Forget about measuring calories, it's all about: Energy out: Energy in. Energy in: pure proteins actually originate from plants. I created my own approach: 20% fish or meat and 80% natural stuff that grows in the ground (protein), drink water. I never eat at night but graze and exclude dairy products. The other element is activity: Exercise: I work out 20 mins EVERY day (no gym), and weekends it's all mountain biking. Fasting once a year for 24 hours is enough to clean out toxins and reset. .Two ways to look at food: FUEL or ENJOYMENT. Caryn makes a lot of very good points that reflect my own experiences.

[@candicerose135]

Mark Dawson yep love it...hugley effective.

[@yay-cat]

I like the whole low-carb/fasting thing because it makes me a bit less ADHD (I'm the opposite of an A-type personality). Like the extra bit of stress helps me to get started on whatever tasks I'm dreading. Like it's better to have a little bit of stress about important-responsibility things than have a constant low grade anxiety / feeling overwhelmed brain fuzz that's my default. Surely there must be some better jargon to explain what I mean (apologies). I used to go for a cortisol-steroid shot every 3-4 months to help me with some extreme hay fever and I would always think it was cool that the night after the shot I would always want to stay up and finish a part of project rather than my default which is to procrastinate. I think there's something to do with cortisol and how people deal with fear (ADHD folks call it the "wall of awful" that you need to get over to get started with a project). So yeah, maybe if you're an insomniac then the extra cortisol or stress hormones would mess you up, but for me it's really a blessing (also my hay fever seems to have improved a bit but maybe that's just because I'm working from home and avoid traffic-pollution lately).

[@jannlucilleloncio2739]

On my days off, I drink my coffee in the morning, browse my social media accounts, if I see food posts and starts making me hungry, I leave the kitchen, do some ironing while listening to videos like this or take the dog out for a walk or go for a walk myself and before I know it, I had been fasting already for 18 hours or so. 😄

[@KetOMAD]

16:55 Just saw the same point covered in the latest 2 Keto Dudes podcast. Couldn't agree more that fat adaptation sets people up for success with fasting.

[@johngardner1898]

Eating only when you are actually hungry, instead of by habit. Exchanging mild, temporary discomfort for new, long term, and healthy eating patterns. Listening to glorious, female New Zealand/South African accents. I'm all in.

[@LaraBisserier]

I don’t consume carbs, I am an addict and there is no wiggle room for me. Fasting and keto carnivore is a very sustainable lifestyle for me and I feel better than I have ever felt in my life. I am almost 50 years old.

[@ultrafloss492]

Wow I thought you were Lana Parillla. (: Does it matter what kind of carbs and do you respond equally towards vegetables?

[@george6252]

Ditto , sugar addict here. One candy bar will start me on a 1 to 2 week slide of ice cream etc. LCHF + Fasting (18 to 24 hr.) per day. Keto/Carnivore = no cravings. Aim for under 10 carbs.

[@PatrickJewellTheGreat]

George I am exactly the same, it’s like an alcoholic. You have to remove alcohol from home. Sugar and Alcohol are similar in how some people respond to it. Both are addicting, yet sugar isn’t regulated at all like alcohol, and both have very detrimental health effects.

[@Tienganhmrtuan]

Love your smiles!

[@paul5324]

I do Intermittent Fasting, my eating window is 2 pm - 8 pm so I do a 18/6 fast. Feel so much better. I don’t do low carb high fat though. I’d say my food is 40% carbs (oatmeal, fruits, veggies, other grains), 30% protein and 30% fats (avocados, healthy oils, dark chocolate, butter).

[@marcusmoonstein242]

I was completely unable to fast until I stumbled on the trick of getting myself into ketosis BEFORE starting my fast. Since then I am easily able to eat only one meal per day everyday. I wish I knew this years ago.

[@Yarblocosifilitico]

Great presentation. My personal experience agrees with it.

[@beatingobesity2410]

Well done presentation Dr. Zinn, and I think a very fair and accurate description of what we know. A very good guide for someone starting out on fasting. I speak from experience having eaten once per day for the past 18 months, plus prolonged fasts of 4-14 days. Originally for weight loss (which was a massive success losing over half my body weight) but I stuck with the one meal per day because of how it makes me feel. So much more research on fasting is needed. I've documented my journey on the Beating Obesity youtube channel in case anyone wants to know the details of what I've done using fasting plus LCHF.

[@rl9808]

Beating Obesity I

[@rodberry792]

I adore your work and as a Aussie i love New Zealanders

[@garybrown6106]

She is South African though!!

[@JAD1225]

Good presentation. Been intermitant fasting all of May. 8 hrs. eating, and 16hr. fast. or 6 and 18. Seems to be working well. Exercize 3 days per week, and I feel great. Body fat is disapearing!!!!!!!!!! Muscles staying strong.

[@helpmetosleep]

JAD1225, I must be doing something wrong... no weight loss though feeling less bloating and more energy. :( 37 yrs old, only want to lose 10lbs. Thoughts?

[@tanseygreen]

8 hr's eating is not fasting. I eat one meal a day at 3pm. Try it you'll be surprised

[@SonnyDarvishzadeh]

17:08 did a 10 day fast over the new year, no problem. though, I couldn't even start fasting for a day in April. I HAD TO go on keto / LCHF first to make it much much easier to get on a long fast again.

[@Myrkonius]

I have been doing LCHF for about a year now in combination with a daily 16/8 IF, and with a 24 hour fast from sunday to monday. And have saturday as my carb day , like fruits and milk and little bit of starchy foods.

[@ketogenicdoctorjeff8461]

Good talk.

[@monicab5900]

awesome

[@muratduman3319]

Thank you Dr. Zinn. Greetings from Turkey !

[@Veldoril]

Keto with OMAD; ultimate hunger control! 😀

[@sadrien]

Ginger water is great when not eating also. Boosts autophagy and reduces hunger.

[@seanholycanoli]

@WaaWaa WeeWaa Same here.

[@Hannah2265]

I hate OMAD, it's not enough food for me! I'm on Lcmp, and IF 16/8. Slower loss but more satisfying! I'm also 71 yrs young, no health issues! At my, last 10 lbs, to lose!

[@sebastienroux1790]

Meat and eggs, only fast till I'm done with my workout then I start eating.

[@naimasrael6829]

@@sebastienroux1790 then You start eating, what??? Seems like You will be creating a lose-gain, lose-gain situation. You should be eating now what You will be eating for the rest of Your life... but I could very well be misinnerstanding Your words. Thankhz for sharing. Wholeness n Essence of Love ((-;

[@maerosepanabe5606]

Did OMAD and now I'm on 2nd day of water fasting...I feel so weak still going to soldier on 👊

[@Yashraam]

❤️ Dr. Caryn Zinn ❤️

[@gpoverchuk]

I fast 20/4 with 4 being in the evening at 4pm. Enjoying everything organic full fat and veggies to dark chocolate. Ido drink 3 liters throughout the day with 1 liter of hot tea in the morning. I am feeling better now than I did when I was in my 40ties.

[@thetree7694]

May I please know which one litre of tea do you drink in the morning? Does it not break your fast?

[@petethekiwi1761]

@@thetree7694 - Kia Ora from COVID free, grass fed New Zealand, tea is fine and won’t break your fast. Anything with calories will break a fast. You will find fresh lemon or lime in good old sky juice (water) is the best for you. Most go low carb first - dump most carbs, sugars, processed foods, grains etc - and poison seed oils that they call vegetable oils, and then find fasting very easy. I am almost 2 years into OMAD and have done 4 , 3 days fasts. Just crazy how you don’t even get hungry. Lost 35 kg and kept it off. Kia Kaha

[@albertomassari77]

This is My Weekly scheme: Monday: Fast Tuesday to Friday: Two Meals a Day Carnivore Friday Night to Saturday (until 20:00 PM): Free Day Sunday: One Meal a Day Carnivore

[@ptr9747]

Great video

[@VoodooD0g]

i would love to eat the meals shown, unfortunately that is not possible on a regular basis. to heavy prep :/

[@deTonga]

A good presentation and good points. I have begun IF since over a year... not that exact but mostly 16/8 when possible. I feel very good and am . not interested in any meds. I find I can do the 10 k marathon run like a breeze lol... must be good!!!

[@workoutrescuewithblakehowe]

Thank you. Find the “Why” is very important….here’s mine. As a fitness professional I have a tendency to be a zealot in all aspects of health. I’ve done IF for years and went off mostly for the past 2 years. I have recently started back on IF and added LCHF due to a recent blood test where my bio markers, especially blood glucose and triglycerides were pre diabetic even tho I work out, eat right, and have very low body fat. My family history has diabetes and heart disease, my goal here is to get my blood glucose and triglycerides to a normal level without the aid of statins. Day 3 so far and I am starting to feel the effects of glycogen depletion however I have noticed a few interesting things with my mental clarity and joint pain. Could be totally wrong but this morning while doing my cardio normally my knees hurt and they felt great today, also my mind seems clearer. My carb level has been below 50 for the past 3 days.

[@naturemixmv7667]

I've watched many videos on fasting, and this is one of the best, especially as an introduction. She does a great job touching on nearly every point. She also mentions twice that fasting is "not for everyone", and this is where I'm most curious; because I've heard this from others, but have not yet been able to find the science-based reasons. The first time she mentions this (at the 14:45 point) was in reference to the elevated cortisol concern during a longer term fast, which I've seen expressed elsewhere, but not in much depth. The second time (25:35) she says, "of course there's a whole group of people that shouldn't be doing fasting, and we won't talk about that right now." Where can I find out more about this? Obviously, we don't want to cause harm, but if this danger group is not defined, then it can be used as an excuse to not even try it by those who would benefit.

[@Tranman409]

I listened to another talk (Dr. Eric Verdin and Dr. Ronda Patrick), not sure if it's rude to put the link but you can easily google it. It starts around the kzbin.info/www/bejne/b6Kygnp4i8qXd7Mm8s mark. It has to do with the PPAR-alpha gene where they can''t produce the ketones as well and causes more inflammation if you go on it(very bad!) . It's rare but there are some people who have it. Hope this answers your question

[@jorgeb.4019]

People with type 1 diabetes should not fast because too low sugar levels could cause death. And I believe pregnant women should not fast because it affects the growing fetus.

[@mstu8097]

According to Jason Fung, children, teenagers, and pregnant or breastfeeding women should not fast (or at least not fast for longer than 24 hours). Type 2 diabetics on medication need to be under medical supervision and have their medication adjusted while fasting because the combined effects of medication and fasting will increase the risk of hypoglycemia.

[@Take_a_breath208]

Nature MIx MV, you’ve got some good responses. I was expecting it to be largely to prevent legal liability especially for the sake of time. Great question!

[@naturemixmv7667]

To those who replied to my comment, thank you. All were very good. I was able to ask Dr. Zinn in a different medium, and her reply was consistent with yours: "Hi Robert. Appreciate your comments and I think an element of healthy skepticism is warranted too. I understand the issues of confirmation bias, but I'm coming from a place of research and clinical practice with fasting just so you know. Unfortunately I couldn't afford more time in this preso as there is both a straightforward and complex group of people and conditions where fasting is not advised - the simple version is eating disorder risk or history, underweight, pregnancy, breastfeeding, children, highly anxious, volatile relationship with food, type 1 Diabetes - only try under supervision. Other more complex metabolic diseases are in our book released in April. Hope this helps.”

[@vjr6939]

hi, perhaps bit more of a technical question, with fasting, is it the IGF-1, IRS- Akt pathway (that activates mTOR, but also inhibits the FOXs) that you would like to dodge? thus, carbs and proteins would both set that off, leucine certainly would. If that is the case tho, would "fats only" work ie I could have coffee with butter/coconut oil. Or are there different mechanisms that requires the caloric deficit?

[@backfru]

IMO, any calories will 'break a fast' No, fatty coffee is not fasting. Where does any ingested fat go, that is not immediately used? Yes, a caloric deficit is required for fasting, or weight loss.

[@dannyiskandar]

What diagnostic tools to observe those biology markers?

[@treenopie]

BENEFITS OF FASTING (when eating LCHF) - Weight loss - Glycaemic control - Inflammation - Immune - Brain - Cell repair

[@johnrmce]

Great talk really enjoyed it as I have just got my diploma in hypnotherapy and I use the once a day eating method for clients and I am seeing good results

[@clarehayman2991]

Brilliant xx

[@pkottha1]

LCHF, KETO, IF,OMAD awesome and healthy.

[@ZooTheMiner]

add NOFAP also ;)

[@kenmarriott5772]

- Daniel Welch, how can high fat cause insulin resistance if it doesn’t cause high levels of insulin in your blood?

[@realimagevanity2289]

​@Daniel Welch wrong, it is sugar and refined carbohydrate which make people fat. not only that fructose and refined carbs create fatty liver and fatty pancreas. when you get fatty liver you get insulin resistance. there are lots of researches which confirm this.

[@thalesnemo2841]

@Daniel Welch Your comment is what unlettered, unscientific preachy vegans have made I have seen in the past. You did not state nor can you state any biochemical mechanisms or pathways to support your comment . Sugar the bitter truth! kzbin.info/www/bejne/mnPRn5yrlptgpa8 Bad science Big business created the obesity epidemic! kzbin.info/www/bejne/aafVXpZufMqHaZY * The oiling of America kzbin.info/www/bejne/nKeulYyLeLqWl5o deniseminger.com/2010/03/18/what-is-the-optimal-diet-for-humans-part-2/ www.scientificamerican.com/article/why-almost-everything-dean-ornish-says-about-nutrition-is-wrong/ mobile.nytimes.com/2015/02/21/opinion/when-the-government-tells-you-what-to-eat.html?_r=0&referer=

[@RoryJordaan]

@Thales Nemo Daniel Welch’s comment is actually correct but only when it comes to the polyunsaturated omega-6 linoleic acid, most commonly found in high quantities in seed oils. These fats actually do cause insulin resistance without the need for insulin spiking or carbs, they damage the mitochondrial function and cause a myriad of toxic chemicals to be released from their absorption.

[@riostar7604]

I want the recipe for the dish full of nutrients she mentioned. Thanks Pam

[@LuRCFP]

Simply put: can long term intermittent fasting lower metabolism? So, when you keep your carbs very low and do intermittent fasting everyday, TMAD or OMAD for example, you might not eat enough calories, which is great because your body will reach for fat stores to get the rest of the calories, which results in fat loss. But, is it possible that doing this long term will make metabolism adapt to a lower rate in order to spare stored fat? Thanks

[@Jaspauls]

How can it lower your metabolism if your still getting your macro's throughout the mid-day, afterrnoon and evening? Don't get confused with IF, and staving yourself. You poor thing, it sounds like you got confused in what was said,

[@mikelloyd2013]

Daniel Welch ,why would you answer when you know nothing about the question that was asked? Fasting does not destroy the metabolism. My personal experience supports my statement, but more importantly, all the studies I have seen support it. Louisa, don't listen to Daniel and don't listen to me. Do your own research so you can have confidence in whatever you decide to do. I highly recommend reading "The Ketogenic Bible" by Drs. Wilson and Lowery. It is extremely informative and they document their sources for everything in the book. Dr Zinn said fasting is not for everyone and that is probably right, but it has been very helpful for me.

[@gusgalvanini]

Loved it. Ive done a 6 day... On the second day the hunger is gone. The fifth and sixth day you have such brain clarity its amazing, you have epiphonies, understand things more deep with insight... you are better at connecting the dots etc... I was not tired at any point. DONNOT FAST IF YOURE THIN/SLIM person

[@gonzothegreat1317]

I eat three times a (work)week: Mo-Wed-Fri; and only a large breakfast, nothing else. I drink water (with added salts). On the weekends I mostly do OMAD (diners), but it is not necessary; if I get hungry I eat, eg lunch at noon and diner at 2000. I do train on fasting days. E.g: Light cardio on tuesday - 45 min run; resistance training, mostly in day with meal.

[@matcomb7501]

At 16min 14 sec. The bottom line for the total fasting time doesn't calabrat correctly. At 60 hrs, total,.... its 68 hrs when you look at the daily hrs..... something is wrong

[@bixbe_sglearn]

I started with keto to become fat adapted having a month to ramp up to low carb high fat. Went keto for 2 months and I hit my weight target and blood tests were spot on (but I'm a hyper responder). To maintain in the past 6 months, I have been doing IF (16:8 or 18:6) and LCHF with carbs between 15gm to 75gms. This works great for me. I don't miss breakfast. Not counting calories makes it easy. Keto is too strict for my lifestyle. I can tell when I'm in keto when my mouth feels funny. But quality food is important and lots of veggies. I think for those that just want to be healthy and not go low carb high fat, they can get healthy eating whole foods cooked at home, avoiding any added sugar and sugary foods, and IF. This is especially true for kids who will not be keto or low carb high fat compliant.

[@jbfitness3056]

Would an alternate day fasting protocol be something that keeps your body guessing? This 7 day super fast would 100% keep the body guessing, everyday is different! But would the body get used to the pattern of eating one day and fasting one day?

[@TheRealJohnHooper]

JB Fitness I would say yes..

[@komalthecoolk]

your body doesn't guess. It reacts to the state it is in on that day.

[@justinadil2104]

I do it for two weeks now , i lost 14 Ibs; but i 'm guessing if that is sustainable long term?

[@sknipey]

Can a dirty fast consisting of bulletproof coffee be beneficial and if so what are the pros and cons? I could fast easy 2-3 days a week with bulletproof coffee

[@taz9221]

thank you. some back up research would be nice.

[@cesarwarrior3723]

Interesting lecture, carbohydrates in the form of bread is complicated, joining protein with bread, I would choose something else instead of bread and meat, Gratitude for the Lecture

[@dkktse]

I like the message that we are keeping the body guessing, and be flexible with the "regiment", my general plan is between 16:8 and 18:6 everyday, and not eat on Saturdays, so that is a 36 to 40 hours once a week, however, if I am have social events on the weekend that involves eating, I am going for it, may be not eat on Sunday instead, or just not fast that weekend, but that is rare because we are still not very social due to COVID The other message I like is to do something that take your mind of food during fasting, during the week is no problem, I am on conference calls all morning so skipping breakfast is not even registered, then on Saturdays I go for a long walk, around 10K during lunch and another walk may be 5K, or just take the dogs out again at dinner time, and before you know, bedtime comes around, and turn an hour or 2 earlier I usually feel great on Sunday, first of all, I am not hungry, and there is an additional bounce in my steps, I feel there is wind beneath my feet when I am walking, it is very pleasant I am going to try 48 hours once a month, my goal is not weight loss because I am not over weight at 5'10'', 155 lb, but more for the purpose of cleaning up the body because I am in my 60s now and it is time to clean the fridge if it is not too late already The psychology of not eating is very interesting, I started with skipping only dinner on Wednesdays, and that was so hard, however, once I get acquainted with the cycle of hunger and know what it feels like, it got easier and easier. Now I don't think anything of it at all

[@elizabethprov2894]

The only way I would ever be able to slip into a fast is if I’m already in a Ketotic state. There’s no way I could go from a sugar-dominant diet directly into a fast, I would feel like I’m starving to death. But when I’m a ketogenic diet, I barely think about food, and fasting happens naturally sometimes because meals get “skipped” by accident. It would be very easy to slip into a 1-3 day fast on ketosis.

[@spive21]

enjoyed presentation, except bit about pizza, when you are addicted to carbs , things get out of control very quickly. i was keto 2015 and thought i would take week off for xmas. 17 months it took me to get back on it after putting all 32lb i had lost back on and getting so ill i had to give up my business. been back on keto since july 2017 and have since lost 35lb so far and my health returned

[@conceptualelegance]

it probably helps if u dont depend solely on diet, get into cold therapy, get into calisthenics, breathing techniques

[@craigcochrane3969]

This is exactly what she said.

[@alisonjane5364]

spive21 - This totally proves that bad carbs are like alcohol.....to kick the addiction you have to accept you are an addict and that you will NEVER be able to have 'just one'. Until people get this into their heads, those that are easily addicted to carbs will keep yoyoing.

[@kimberlycooper4170]

spive21, Since foods cause our bodies to produce various hormones, I'm wondering if instead of addiction it is an intolerance. Due to genetics, some people are carbohydrate tolerant and other people are carbohydrate intolerant. That leads me to ask, "How do carbohydrate tolerant bodies react to carbohydrates? How do carbohydrate intolerant bodies react to carbohydrates?" From Dr. Tim Noakes' explanation, the different react appears to be that carbohydrate intolerant bodies react by producing insulin in a different way to carbohydrate tolerant bodies. If so, the "addiction" might just be a genetic physical reaction. Am I right in drawing this conclusion?

[@deleenc5203]

yep!

[@dubyajay7860]

Cream not milk

[@DanZuck]

Thanks for the video. How do you test your ketone level? Tried the strips which worked for a while but eventually showed very low ketone levels, even with a consistent diet.

[@wohmt]

Dan Zuck the urine strips show how many ketones you are getting rid of through urine. It is possible that a reduction in ketones in urine means you are actually using most of your ketones for energy.

[@catalinamatze8786]

If you mean the urine strips, yes, they work at first. But, once you are fat-adapted, they stop working because the ketones are being used in your body and no longer get secreted out in your urine. So, you need to test with a meter using your blood.

[@naimasrael6829]

Good informational Life health video. Thankh You and Caryn so much for sharing. Wholeness n Essence of Love ((-;

[@thejohnnylaw]

Great presentation. Can you recommend a good Ketone test kit? I am using one of those urine test strip test kits and they suck. Thank you.

[@balexandras]

John go to you tube: Plug in KetoConnet and add to the search Keto Mojo Review or google it. So they use the keto mojo for ketone readings and the blood glucose monitor as well. Hope this helps.

[@Cesullie]

Check out the Keto mojo meter on Amazon

[@NutsinBrazil]

There's a breath analyzer called Ketonix

[@gigizack]

I have to be honest: I think time spent with this top woman would have unbelievable results for my wellbeing

[@dr.suryanarayanan9256]

Did she actually say at 11:37 that "the nobel PEACE prize for physiology and medicine...???" Thats really new to me!

[@ambercozzinowak]

Hi Dr Zinn thank you for your lecture. I have an important question about fasting, perhaps you'd like to help me out: my husband started occasionally intermittent fasting before me and he lost about 8kg in a year. (He is 1.78m/63kg) I started a proper IF and an training my body to adapt to fast burning, and have lost considerable weight sustainably. For me the amazing realisation is the autophagy and regeneration that occurs (HGH et al) when not eating, the good looks are just an extra. But my husband's weight loss has been so effective that he can't actually afford to IF, he's afraid to lose too much more weight, now already at the bottom of a healthy bmi. Does this mean that he should EAT rather than fast? And will he forego all the benefits of atophagy and regeneration that I can enjoy due to (still) being on the heavy side? It seems bizarre that if you're successful in fasting that there might be a limit to how much you should fast for fear of losing too much weight. My question, should a person stop fasting at a certain point? I am most grateful if you could find the time to give me an answer. Thanks very much in advance, A. Cozzi, the Netherlands.

[@Take_a_breath208]

Amber Cozzi-Nowak, I’m looking forward to that answer too. I have a friend that is also loosing too much wt.

[@vargus1859]

He needs to eat more calories while doing IF. A 500-800 calorie increase should get his weight to level out.

[@ant7936]

Losing too much weight can be balanced by eating just 30-50 grams extra fats.

[@dylantkl]

Honestly speaking, at the height of 178cm and only weight 63kg I think your husband is very much underweight. I am same height and I weighted 78kg with 18% body fat. I feel your husband should maintain at least around 70 to 72kg for optimum health. Again this is purely my own opinion and experience

[@markhatfield5621]

You seem to be confusing what may be healthy and 'right' for HIM compared to what other people say is healthy and right for the average person. It's very individual.

[@stellanikoloudakis1871]

I’m doing IF 16\8 and I can’t lose any weight I feel that my metabolism has lowered. I feel that my body is also holding on to fat! I ve been walking 8 miles a day. Can’t lose an ounce , I so frustrated. Any ideas why this is happening?

[@stric10]

"my metabolism has lowered" likely. I would alternate between 18/6 and 23/1 (emphasize 23/1) and make sure you are not eating too late in the evening. I'd also do some prolonged fasts a few times a month. If you're 16/8 fasting everyday - your body gets used to it and the metabolism slows down, that's for sure. And I'd definitely measure my blood ketones. If you are in good sustained ketosis, what you're describing is very unlikely to happen. + Dr. Mindy Pelz kzbin.info/door/4cNjUPc2gQKucX3hLUayYQ

[@ALCRAN2010]

@@cyberpunkalphamale I don't like the snake juice recipe. I actually water it down, no pun intended. As for the OP, try a long term water fast at least 3 days, then one meal a day the remaining 4 days, and back to your usual 16/8.

[@catalinamatze8786]

Stella, you don't say if you are LCHF. If not, there is your reason. Must lower the carbs and up the good fats so you can get fat adapted, that is, your body will start to burn fat and not sugar (carbs). When I first started LCHF 12 years ago, it didn't work for me, then I just cut out all carbs and went zero carb not knowing back then that there was such a thing as carnivore; I lost 52 lbs. in 6 months. Also, 16/8 is not a real IF protocol as most people do that naturally by skipping breakfast (breakfast haters), but if you go longer with 20 hours or like the warrior diet or OMAD, eat once every 24 hours, but let it be either LCHF or zero carb (carnivore), you will lose all your extra weight. Also, too much cardio is not good. When I first embarked on my zero carb journey 12 years ago, I stopped exercising altogether because I read that I didn't have to exercise to lose weight (which is true, by the way) and wanted to see for myself if that was a true statement; turned out it was, and lost all that weight. Hope this helps.

[@burttoone8182]

How often should you have cac retested?

[@wildtetonman]

I've read every 2 years. But your baseline score may influence that as well. Less exposure to radiation is always better if no clinical reason....

[@stratfanatic]

Gold

[@backfru]

So it's either total fasting, or continuous CR? How about ICR? Much more effective, and you don't need to completely deprive yourself of food.

[@lindawick455]

Ancel Keyes has the blood of millions on his hands qa

[@GlorifiedTruth]

I always thought it was odd I wasn't taller. I felt I was far shorter than my potential. I started intermittent fasting, and I went from 5' 8" to 6' 3". The only downside? Air travel! Planes are not designed for tall people!

[@marysmythe625]

I’m going to try this on my days off 😀

[@chrisbradyhomeable]

Its harder to do on my days off. Got to keep busy! :)

[@edwardsmith5650]

I'm into day four total fasting, nothing but water, feel amassing, but there will be s period of detox starting the second day that will last into the third day. A lot of sweating and "the runs". This is the body getting rid of toxins. a little tiredness the third day also, and into the fourth day. No hunger after the 3rd day also. Hunger cravings didn't last long when they did occur. When they hit I would just just think on something else. Just like I did when I quit smoking. The cravings will not get any worse as the hours pass. As you push away the craving, when they do come, busy yourself with something. Never let the thought that half a sandwich couldn't hurt, because it will take you right back to "square one". As I sit and write this , I have absolutely no hunger in the evening on day four, and I feel energetic and alert. I have noticed a couple of significant positive effects. Can breath much better and deeper. I am calmer, though, the 2nd day I was moody, but didn't last long. I'm less tense and nervous feeling. Water still goes through the system rapidly, even at day four. This was intended to be a 5 day fast, but considering extending it to 10 days..... if I keep showing positive signs like I have already seen. I was intermittent fasting with one meal a day before I started this fast, and my reason was for the possible health benefits, which has been a success. I am still astonished at how much better I can breath, I have COPD and had difficulty taking a deep breath, but now I can take , slow deep, effortless breaths, and no spasms. These results are not the "placebo effect". And the calmness and clear headedness either. Its been a blessing so far for me.

[@jumpropestairs6129]

Good lecture, good points.

[@Li0n_007]

The part about hunger coming in waves