How Not Eating Affects You and Your Weight. (and other stuff)

[@FrenchyMcToast]

Something that doesn't really occur to a lot of people when they're considering fasting is that 8 hours of that fasting time is when you're asleep. Skip breakfast, have an early lunch and don't snack after dinner, there's your fast.

[@kattodoggo3868]

seriously. 8h eating window from 12 - to 8pm. Its not THAT hard

[@TacticalDimples]

@@kattodoggo3868yup but sadly many people were led to believe that you’re supposed to be constantly eating and shitting everyday lmao

[@Pendji]

The "dad who cant be fucked" or "depressed teen" diet

[@xaviergray1310]

I take Adderall for my adhd and I could fast for 18 hours by accident lol it kinda sucks forcing yourself too eat

[@xaviergray1310]

I’m still fat tho

[@FallenSkater1940]

I've never seen another science communicator analyze studies so clearly and concisely in a way that makes them accessible to larger audiences like you do. I hope this channel takes off, this is the kind of science content people can use to improve their lives.

[@ronplatz7202]

agreed he seems to have a knack for cutting through the bs

[@bakedpotato1717]

Completely agree. I’ve never been an auditory learner, but he has a way of presenting the information where I can simply listen and learn; which is usually a frustrating struggle to try to do

[@nosajsamaniego4512]

If ya'll have never seen Dr. Greiger, ya'll are missing out; This guy definitely took a lot of inspiration from him in his delivery and is very nice to listen to; I barely found him, but, I'm glad someone else is taking the passing of the torch and I hope he stays authentic and genuine about the science like Dr. Greiger does;

[@xX_dash_Xx]

jeff nippard also does content similar to this (more weight training related), just in case you are looking for more resources

[@vanillaoreo251]

Moist Critikal?

[@nikan8946]

One thing I learned the hard way about fasting is that it makes gallstones more likely to form. The gallbladder releases bile after eating. Not eating as often allows more bile to be stored in the gallbladder for longer, and gives the cholesterol in bile a chance to get together and form gallstones. If those gallstones end up blocking the bile duct, it can make eating fatty foods extremely painful.

[@sarahtonin8640]

Did it also cause an increase in GERD/heart burn? Excess bile can lead to those symptoms too

[@nikan8946]

@@sarahtonin8640 I do experience heartburn and bloating during gallbladder attacks, but when I'm not having an attack I haven't noticed any increase

[@tlmiraglia505]

Gallstones for sure! It actually happened to me when I was 19yrs old (now 59). I thought I was having a heart attack. Ended up being admitted into the hospital & having my gall bladder removed. The surgeon told me I was full of stones and had a rather large one ready to enter my liver - not good! It took me longer than normal to heal & I have a 6 inch scar. I still fast 40 yrs later, BUT I have leaned my body's limitations.

[@thefrog4990]

I had no idea. I actually had an appetite problem for a while, I never ate much unhealthy food but I definitely do not eat enough for the height I am. I’m 19 and ended with gallstones, so I had to get my gallbladder removed. It’s probably because I don’t eat enough but my appetite sucks lol.

[@dthomas9230]

@@nikan8946 Alkalosis is a counter to acidosis causing heartburn. Too much alkaline and no potassium due to fasting, can cause confusion and hyperventilation. Kefir, unsweetened yogurt, sauerkraut, and buttermilk set your gut bacteria up for protection and appetite control

[@drakedbz]

I'd caution against trying to stack too many difficult things together when making improvements to your diet. If you try to fast AND eat healthier, it will have better results, but you'll also fall off sooner. Take it slow, get used to small changes. Once it feels normal/automatic, then add another change. Also, I'd suggest trying to eat only when you actually feel hungry. I don't mean cravings, I mean actual hunger. Your stomach will tell you when it's time to eat. This also means avoiding eating out of habit. No more "it's lunchtime, what do I want to eat?". If you wait until your stomach tells you it's time, you'll end up eating way less, and very quickly you'll start to lose the cravings and the habits. After starting on this, I've found that I can sometimes forget to eat for the better part of an entire day. I might be hungry in the morning or around noon, eat something, then forget about eating until after 9 pm. Considering I'm like 60-70 lbs overweight, that's a pretty big change for me. Also, the fake plant is fine. I don't get why people are so against fake plants.

[@orionx79]

Humans can go 30 days without food easy(many have gone longer) but only 7 days without water max. Hunger is programmed. The less you eat the less you get hungry. I only eat from 4-8 daily dinner and supper. once you get use to eating like that you only start getting hungry 1/2 hour before. People that fast longer, have to get past the bodies programming. They will get hungry for the first week or so, then after lose there appetite. Its after they lose the programming that during the long fast when you feel it again you should start eating.

[@orionx79]

@@jennifermarlow. i agree, i dont often eat sugary things. And when i do it tends to be a piece of fruit. I stay away from carbs altogether. Honestly i've been on a carnivore diet for about 17 years. About 95% meat 5% veggies and fruit. Normally as a flavoring. 18 hour fast is awesome. keeps your body in ketosis if your not eating to much sugar.

[@clement9782]

@@orionx79 enjoy your low life expectancy :)

[@IvnSoft]

Agree. Ive been on OMAD the last 3 years. (22/2 regime). I dont have sweet cravings (dont have any cravings really). The longer you stay on it, the cravings and 'hunger' will fade away. And at least for me, the move to healthier choices was just natural. I eat fruit rarely (for the vitamins... and taste xD), and before the main meal, because carbs will make your sugar levels to plummet making you think you are hungry in an hour or too. (and sometimes headaches) Last week i had bad headache for 4 or 5 days. Then i put it together : that week i ate lots of carbs (bread, pasta, hot pockets, and various 'chocolates'). If i eat pizza, ill be going to the barhroom frequently the next 2 days. (this is the gut adapting to the "right" choices)

[@fauge7]

I agree entirely. I've actually been on an every other day carnivore diet and I've found it 10x easier to maintain than other diets. I don't feel low on energy, and j eat steak when I want to. I usually have 1 sugar free soda at the end of a fasting day because I get bored. I've lost around 47 lbs in around 9 months of the diet. I've been consistent. If I want to go hiking or something strenuous, I'll carb up the night before with a big meal. And generally give myself some cheat meals to remind myself how bad I feel. It's actually at a point where my body doesn't digest regular food well anymore. It's cheap (30$ every other day for a good steak). There's very few dishes.

[@tomluna261]

I’ve been intermittent fasting for several months mostly because it helps me focus better during the day. I’ve noticed since I started fasting that I REALLY crave salty foods all the time. It’s great hearing that that’s a normal thing. I wasn’t sure if that was a bad thing or not, but I must just be losing more sodium than before.

[@unnamellie]

I've started craving salty foods when I stopped eating so much sweet food. But I also drink a lot, so that might be one of the reasons, if you started drinking more water

[@aftersexhighfives]

Try drinking a Gatorade before snacking on salty if it's a bit of a weight stabilization issue, if you just like some chips or fries randomly and it's not impacting your measuring method then it's a non issue. But if you'd prefer to eat less, try a Gatorade before you eat the salty snack and see if you're just dehydrated.

[@aftersexhighfives]

Or pedialyte if you want less sugar but not "sugar free" carb heavy sugar alcohols in drinks like g2

[@Name..........]

I never intentionally did fasting it was accidental due to ibs running in my family long story short I wouldn't recommend fasting. You have no energy, I was already only 120 pounds but lost 30 lbs while exercising and not intaking enough calories, I constantly felt like shit.

[@chillaxter13]

​@@Name..........At that weight, yeah, probably not for you. I'm 275 pounds at only 5'7". Fasting had been good for me, except my core body temp seems to be a little higher.

[@Rackergen]

I (morbidly obese) was highly anxious going into this video and did not regret watching it. Thank you!

[@Poodleinacan]

Good luck and stay strong. It is possible to lose the weight. If you want to eat a pizza, it's easy to get a frozen pizza and to add more vegetables like bell peppers and mushrooms. For me, one of the things I do with my food is that I try to ration the food I make. I'll make myself a large quantity (of things I may just throw together and season) and I make it last for the week. Sure, come the evening I could take a double ration (I mean, it is much healthier than eating snacks instead), but if my first ration was large that's basically already a double ration. Go slowly, mate. Train your body to get used to less and less food. Also, good body hygiene and antiperspirant (not deodorant).... That's to help you,because for some reason that I don't know, whenever I'm next to an odorous morbidly obese person, I always get a pretty strong feeling of hunger after some time.

[@hyroto4117]

Dont fast. Just eat less. Its insanely easy to lose weight when you are fat. 100lbs in a year with no effort.

[@IVIRnathanreilly]

Completely remove added sugar from your diet, no exceptions. Slowly cut down on meal size and frequency. It'll make a huge difference to your appetite. You won't ever have to be hungry and you'll lose weight. Bonus tip: Whether you like coffee or not, a black coffee with butter will suppress your appetite and keep you full for hours until a late lunch or even dinner.

[@bellenesatan]

I love how talking about your weight attracts pseudo-doctors into your replies like flies to garbage 😂

[@RBzee112]

​@@hyroto4117Ease into fasting. Fasting naturally lowers your blood sugar without drugs. That decreases your appetite causing you to eat less. Win-win.

[@Eyeovultrasoul]

I was 387 in Feb of this year. Been pushing mandatory 30 minute brisk walks before work every weekday morning and intermittent fasting daily- but not being as strict as I should be. I'm an now 345. Slow progress... 42 lbs in 8 months. But it's something. This video is going to help my weight loss plateau. It was starting to get discouraging. Thank you for deep-diving on these options.

[@rebeccamartin2399]

Dont give up! My husband has and its terribly sad to watch, he is sedentary, weighs somewhere near 400lbs (he wont tell me) Its not only bad for you, it's hard for those who care about and love you to watch because everyone knows the outcome. Please continue to take care of yourself. Safe Journeys.😊😊

[@Eyeovultrasoul]

@@rebeccamartin2399 Thank you for the encouraging words. 330 now! Hoping that your husband can find it in himself to get started. That was the hardest part for me.

[@Corner5tone]

More than a pound lost per week is awesome, don't shortchange yourself! 🙂

[@RosalioRedPanda]

That progress is great. Honestly one of the best things about it isn’t the number lost, it’s the number that represents the length of the commitment and determination. That’s the most impressive and celebratory one. I’d focus my energy on that number going up rather than the other one going down. Rome wasn’t built in a day and it couldn’t be torn down in one either. ✊

[@Eyeovultrasoul]

@@Corner5tone Thanks man!

[@fiveminutefridays]

I would ABSOLUTELY be intersted in a video on circadian rhythms, either on its own or in connection to eating. You kind of instantly became my favorite science channel when I found you a few weeks back tbh

[@hayleyquinnx94]

same, I have adhd and mine is all outta place and it seems to be really common for adhd people for some reason 😭

[@jessicaboyd9148]

Same here

[@JGarner511]

Yes, please!

[@Jerry-qj9xc]

This isn't science it's Anti- Science...just for the record, you are drinking the Kool-Aid.

[@fiveminutefridays]

@@Jerry-qj9xc any particular refutations? or links to things that refute? even just a critique of methodology or how they drew their conclusions? I think its kinda bullshit to go into a well-explained video talking through actual studies and just go "WRONG LOL" without backing that up in any way. I'm open to learning things that contradict it, but you didn't give me any leads on what to looks for...

[@annieshavingthoughtsagain]

I eased into IF and ended up doing OMAD for five days a week for several months. Ended up losing about 70 pounds. I've maintained that loss for going on two years now. Thanks, fasting!

[@literallyunique782]

What time did you eat on OMAD and how many calories did you eat?

[@annieshavingthoughtsagain]

@@literallyunique782 I worked second shift so I was getting off work at 2am. I would eat between 4 and 5 am, then bed. I always did best eating just before bed. I didn't count calories, but I wasn't pounding back a whole pizza. I still don't count calories at all, and I am back to losing weight.

[@dimplesd8931]

As someone with a eating disorder, compulsive over eating, the first thing I was tasked with doing in Over eaters Anonymous, was to eat three meals a day, no snacks. Then it was weighing and measuring until I understood what is a appropriate serving. So this behavior can work in the short term. Great video

[@hdcbpxsytahdcbpx]

one of the best nutrition channels

[@NoLabCoatRequired]

Thank you!

[@solomonsalsberg5961]

I'm hoping he starts having a real influence on eating proper foods. Ones without added chems... And I hope he does a coke test demo on a cars pain and car battery corrosion..

[@kaylean39]

@@solomonsalsberg5961my first car was an old Firebird and I used to pour coke over the battery. I also used it in some toilets as a house cleaner in college. No joke, that all turned me off from coke… no one can convince me that it isn’t poison. 😖

[@quadre2002]

I experimented with fasting last year, not for weight loss but for health reasons. I fasted everyday for a month doing 16/8 method. I felt better, had more energy, more focus and overall felt healthier. Since I stopped I’ve subconsciously been eating less and sometimes even fasting. And still feel great. This video was a banger!

[@Dara-ih6jq]

You asked how much weight could a person lose if we stacked Conde conditions and I am literally the answer to your question. I cut out processed foods, I drink only water and black coffee(1cup a day), and I fast 18/6 and started walking daily with my dog. I lost about 100lbs in 10 months. I went from 300 to 200 and now I’m currently 187 at 6’2 tall and have never felt better. One thing I will say is if you’re going too fast definitely take some type of supplements because it is hard to get everything you need when you’re basically only eating one big meal a day, so definitely supplement your diet with some things like a men’s one a day supplement, and some fish oil and vitamin D probably won’t hurt you. I also recommend some type of protein shake just so you can reach your daily protein easier you’re actually going to find it hard to eat enough when you’re fasting that’s actually the struggle once you actually start eating good food you’ll find yourself getting very full very quickly.

[@duffin.caprous]

I was recently diagnosed with Type 2 Diabetes, so I've been paying way more attention to my health this past month or two. I used to count calories, but since the diagnosis, I've actually only been counting carbs. Since I was diagnosed in July, I went from 190 to 177 lbs. I definitely think there is something to not strictly counting calories since I did that for a few years and didn't see great returns because I wasn't paying attention to the /types/ of calories I was taking in. Not sure fasting would exactly be safe for me, but I still enjoy these videos, glad I found you!

[@steggopotamus]

The exact diet you need depends on a lot of factors, but whenever anyone makes major changes I recommend cronomoter for a few months. (It's orange with an apple with a target on it) it covers most vitamins/minerals, some antioxidants and even breaks down the types of protien if you use the right database (you can select from several). It's free with optional subscription but it really helps when making changes to your diet to make sure you don't overlook any micronutrients.

[@IVIRnathanreilly]

If you don't eat carbs it's pretty hard to overeat to be honest. When I was working on my feet and going to the gym after work I had to drink a pint of cream to keep weight on.

[@A-vg2yp]

I feel like a low carb diet really lines up well with intermittent fasting. When I am doing it right I wake up at 7am but don’t get hungry until 1pm soI end up fasting about 17 hours a day effortlessly.

[@amyhull754]

I LOVE how you communicate...and I really appreciate the amount of time it took for you to read all these studies, outline methodology, and put them into a readable form. OUTSTANDING teaching. You are an excellent instructor (and that's coming from a 27-year veteran teacher). Thank you for this!

[@kathleenramirez2379]

Looooove this! I am utilizing intermittent fasting to help lose weight right now, and this is super encouraging, especially with that remind her to be disciplined about not eating in the late evenings. Challenging, but doable! 😬 And yes, I would love to see further studies and information on this topic!

[@diadiaa892]

Since you may be able to see this, i’m so glad the algorithm recommended you to me!!! I love science, sport and nutrition specifically and i’m so glad to see someone of my heritage share the same passion! Plus your delivery of such info is amazing!!! Keep hussling🫶🏾🫶🏾🫶🏾

[@pombie6377]

thank you for digesting these research papers for us laymen

[@RenayVildhjarta]

The Length, Breadth and Depth of your efforts does NOT go unnoticed 💪💚✌🏽❤🙏Thank you for all you Do💯

[@pranavbadrinathan6693]

You know, all your videos touch points that my mom has been making to me for years. She fasts regularly, regulates her breathing properly, avoids too purified water, maintains a changing posture, etc. I have been doing similar things in my life recently, but your videos really bring to light why this works and the science behind it. So thank you for doing this.

[@smokenchoken1736]

2019 I set out to lose a bunch of weight via fasting and as a truck driver it was important that it was something attainable, Jan 1st I was 408 lbs, started doing 72 hr fast with only Coffee, water, multivitamin and chicken bullion cubes in the coffee for the 36+ hr marks which alleviated my headaches by March 31st I had dropped to 370 lbs and through my Bi-weekly InBody Scans I was no longer losing just fat and water but was also losing muscle mass, so I altered my regimen and added Body Fortress Protein Powder with 60gr protein and less than 500 calories a day so I quit losing muscle and in fact started gaining it instead, by 4th of July I had dropped to 338 lbs 😀 70 whole lbs lost and according to the InBody scans had gained OVER 20 lbs of Muscle, Now all along on my non fasting days I ate whatever I wanted as long as it was less than 2k cal a day so between those 2 practices I was able to make a significant change in my life and was able to maintain myself steady at 340-350 for 2 years before I fell into a bad cycle due to C-19

[@chaplainnormie]

So inspiring! I’m a trucker and I’m fasting.

[@JohnAlcott238]

Hey man that weight loss is great. Wouldn't pay much attention to the muscle gain though. I'm sure you've gotten a lot stronger but people work a decade to gain 20 pounds of muscle.

[@itsClaptrap]

awesome dude! I'm currently fasting, just started, I'm one week into it and it already feels kind of weird not eating at my usual time or snacking at all but, I did go from 310 (last I weighed myself a couple months ago), to this morning being 278 We gonna make it brúda 🗣️🗣️ Edit: I hope you know, your bad cycle is temporary, you WILL go back to going down, don't beat yourself up about not making progress or even gaining weight. It's a journey and there's gonna be some standstills and 2 steps back. Remember, you were starting at a little over 400 pounds. Now you're 340-350. That's HUGE progress and that in itself is to be celebrated! I congratulate you on your journey, and all it's successes it will eventually bring.

[@Imperial_Cosmonaut]

You don't gain muscle buy eating protein while not lifting weights or performing some other activity that tears them (for a whole 20 lbs gain, it has to be pretty hard-core *heavy*/intense lifts only, not volume/light weights w/lots of reps either) . You were losing muscle not because of inadequate protein intake, but from lack of glucose/calories; if your body doesn't have enough energy in the form of it, it will break down muscle to turn it into an alternative form of energy. Either you're on some form of testosterone that passively builds muscle, or fibbing about that part, lol.

[@bedwablackburn]

OhBB. Been waiting for this one. Thanks as always for the great research in advance.

[@bedwablackburn]

Yes yes yes, please meal time and circadian rhythm

[@KevinZePanda]

For anyone considering long term fasting (multiple day water fasts) do be careful. It led me to binge eat really hard and caused me to lose a ton of muscle, also gained all of it back since I never changed my eating habits after. Proceed with caution

[@sharaineroberts8537]

This was, in my opinion, the best analysis for how and why fasting is good for the body. Thank you

[@EckmanJones]

I've been practicing IF for years now I've dropped 91 (from 265 lbs to 174 lbs) lbs, corrected type 2 diabetes, Im on the lowest possible dosages of all my meds. My schedule right now is one meal every two days with an occasional one meal every three days.

[@SidOfRivia]

what about gallbladder stones?

[@EckmanJones]

@@SidOfRivia what about them? I've never had anything like that.

[@SidOfRivia]

@@EckmanJones it's a lot more likely to happen when fasting for prolonged periods.

[@EckmanJones]

@@SidOfRivia Well after four years and countless lab tests, nothing would suggest that.

[@IVIRnathanreilly]

​@@SidOfRiviathis is going from massively overeating to not eating for a long period. If you aren't (over)producing bile (lower carb and sugar intake will lower bile production) going into a fast, you won't have any issues.

[@robynology101]

This is excellent. Can’t wait to see more from this channel.

[@sethbrooks7174]

You are easy to listen to and digest what you are explaining. Subscribed!

[@DaivG]

Another great video and I'm certainly interested in your take on any research done relating digestive health to circadian rhythm so here's my request to see that in a future video!

[@Nikki-tx1wd]

Seconded

[@Bearme73]

Outstanding presentation...content is on point with a straight forward approach.

[@pianogal853]

I stumbled upon your videos and enjoy your commitment to data. Also, your editing is very engaging - one of the few vids that I watch at normal speed 😊

[@user-kh3jj4rx2v]

I've said it before and I'll say it again. Some of the best fitness content on YT.

[@joetrolo7076]

Another great video! Nice balance of Science and being understandable for non-scientists. I've been doing intermittent fasting two-and-a-half years now. The key is letting yourself cheat when life dictates it. Especially if you're at your goal weight. I initially lost 40 lb in the first 3 months and have maintained it for over 2 years. Now it's just my way of life.

[@Anne--Marie]

Yes, please do a video on circadian rhythms and fasting. This is so fascinating! Thank you!

[@f0rth3l0v30fchr15t]

Way back in the day (literally last century) as an undergrad, one thing we did for 1st year biology was the food and activity diary, IIRC in November of that year. We all submitted our results, and the next week, the whole class (about 900) results were presented. Apparently, the results indicated that a large proportion of the class was in danger of malnutrition and may die of starvation before exam season in May, and a significant minority could expect acute alcohol poisoning by Christmas.

[@jasondashney]

Oh, I will guarantee that almost everybody under reported the calories they were intaking. For some reason, people like to cheat this aspect, even when they're doing it for their own diary. As an example, one might eat four potato patties. The frozen kind you throw on a frying pan. 40 cal each. But you cook them in oil. You probably soak up at least a half a tablespoon of oil so instead of being 160 cal, it's actually more like 220. Or people will have just a couple of gummy candies, or only a little bit of a sugary drink and they don't count it because it's such a small amount. But 25 cal here, 70 cal there really adds up.

[@user-eg5mh3kq2m]

Your channel is one of the best channels I've seen. I sincerely appreciate all the creativity, research, and passion you put into your content. Keep it up! You're awesome!

[@yobnomekop]

Great video, personally I have been doing 18-20 hour fasting for the past 2-3 years most days of the week. Same kind of thing where I dont particularly eat the most healthy food all the time, but I try to eat balanced meals. For me though, I eat breakfast and lunch and skip dinner, I find that starting my day with food is more helpful than eating food at the end of my day. Didnt really start it for any particular reason, I mostly started to try and get my eating times more consistent. It works pretty well for me, of course with life I dont do it every single day but the majority of them. Overall I think I can see some improvments in general but I am not recording anything. Really cool too see a video about something thats directly related to my experience. Keep up the great work.

[@gabby3406]

I'm interested in a video that goes into how eating times affect your circadian rhythm. I have erratic eating habits and I've relied on sleep aids to help me sleep and stay asleep for years.

[@brucegoatly]

As ever, both informative and entertaining - thanks!

[@4xdblack]

I've seen great success with OMAD. I especially like it because it's more satisfying than any other eating routine. Rather than put energy into 3 mediocre meals, I'd rather put that time and effort into one really good meal. And it frees up more time for other stuff throughout the day.

[@steggopotamus]

I have adhd and for the same reason I do sort of a modified omad. I do one 900 cal.meal and then a few snacks. Also, adhd makes me accidentally intermittent fast when i forget that I'm hungry.

[@BruceRichwineJr]

Excellent video. This explains why I’ve lost so much weight. It took some work, but limiting my food intake was the hardest part so I didn’t get a headache or feel sick to my stomach. I pretty much just eat one high calorie meal a day and have felt a lot better than I’ve felt in years. I’ve lost 30 lbs eating this way.

[@pameladill4219]

This the video I have to share with groups. It is very healthful and helpful… Thanks so much Johnny! You did it again 🎉Another fantastic, informative, relevant, high quality production video. ☺️

[@therealduchess]

This is the first overview on fasting that actually is fun, informative and that breaks it down in layman’s terms. Thank you!!!

[@pwtplanetcob]

My wife and I have a loose window of 2pm until 9pm. We are Vegan but also love sugar and often eat sugary drinks and eat snacks like chips and cookies we also eat a lot of fruit and vegetables. We also walk all over the island we live on, on average we walk 7 mile a week. Furthermore, we have done this window, now for 2 years and my wife has lost 70 lbs and is in the best shape since she was in her 20s she is 40, and I'm 41. I lost 30 lbs and feel great, like I can do anything I would want to without pain. Plus the financial savings have been incredible, because we skip meals and snacks and drinks, for 2 people, 7 days a week, comes out to cost a pretty penny. With the money we save, we are able to save and grow. If anyone has any questions about our fasts, I would be happy to help however I can.

[@kettlebellcarnivore-vr5cw]

The salt thing! I did OMAD for about 18 months, and lost 50 lbs. Fixed a lot of problems, but started getting palpitations, weak, dizzy, etc. I eventually went carnivore, 2 to 3 meals a day. Started eating way more sea salts. Now i feel like a million bucks! Wish I upped my salt back when I was fasting more. Great video! Subscribed, and looking forward to more.

[@CheveeDodd]

I've been intermittent fasting for 5 years now. I started because I heard it could help regulate my blood sugar. I used to suffer from hypoglycemia often and couldn't eat sugar without a hard crash. That is completely gone and my quality of life has improved. Oh, I also lost about 40lbs. 🙃

[@findsharon]

I have hypoglycemia too, and I was wondering how this would affect it. Thanks for the info. I'm going to try a 12 hour fast.

[@CheveeDodd]

@@findsharon it's been life changing. I haven't suffered a single sugar episode since. I don't eat a lot of sugar still (never had a taste for it) but I can without feeling horrible 20 minutes later.

[@jazzgod21]

Self selecting is certainly a variable that could change results person to person, and throw of a small study. But... It real. If you want to find something that works, letting people pick vs. forcing a time will get more people to do it. Also, i find the biggest hurdle to any diet or plan is being part of a family and also being the primary cook. Kind of hard to eat only certain foods, or at weird times, or not at all when the rest of your family isn't on the same plan.

[@Meowpheus101]

I've been both daily intermittent & periodically long term fasting for around 10 years now. In the beginning the first few times it was tough, especially the longer 48-72hr ones, headaches, kidney detox aches & lethargy. But the more I did it & persisted the easier it got & the better I felt. These days I only eat one meal a day (OMAD) Monday to Saturday no problems at all though they are larger calorie intake than the average one meal sitting. Sundays 14/10. I ride a 20km round trip to work on my bike 5 days a week & I also am an amateur boxer & do intense boxing conditioning training including some sparring sessions at the gym 2hrs a day Monday to Saturday no problems. Twice a year I like to do an extended 72-96hr detox water only fast and have no difficulties at all with those either, but I also don't do any boxing training during these periods, just very light bike rides. Fasting has improved my quality of life immensely. I feel younger now than I did in my 20s with zero aches & pains compared to my younger years. I'm in my early forties now. I did a physical & my fitness age is at 25 with a VO2 Max of 70! For me the benefits of fasting have been nothing short of miraculous. I don't even get sick anymore. I may get a minor head cold with sniffles during the winter but only lasts a day or so & I haven't been proper bed ridden sick since 2009 when I got swine flu. I got covid in 2022, unvaxxed & it was nothing but a mild headache & was over in 3 days. I don't know if it can *all* be attributed to my fasting regime but I do know I wasn't like this prior to fasting. Once your body becomes ketone adapted it switches between fuels like it's nothing & long periods without food are a cinch. It takes discipline but is well worth the initial discomfort in the beginning.

[@Meowpheus101]

​@@jennifermarlow.Good stuff & I'm a huge advocate of "it's never too late" attitude. At least you discovered it while still relatively young enough to have an impact on longevity. Good work 👍

[@Poodleinacan]

Detoxes are fake. Your body automatically detoxes itself always. So your water fasts are simply water fasts.

[@snwboardr9876]

Great video man. Absolutely loving every one so far. Very much picking up no bias vibes, a nice refreshing thing to see these days.

[@rachelcrum]

Love the videos man, thanks for compiling all of this information in such an understandable and engaging way.

[@joshuaadams5335]

I’m blown away that I’ve been recommended video - this is actually what I do for my day job lol. Part of what my lab works on is fasting and how we can leverage the body’s response to fasting to fight disease like Non-Alcoholic Fatty Liver Disease. And the circadian rhythm, as you mentioned, does play a significant role! Would love to see more summaries like this converting the work we’re doing into more digestible (pun intended) media than scientific articles.

[@InfectedChris]

AFFECTS There is a difference!

[@TyroneTsan]

Hi I love your channel you're very entertaining, factual and you always keep an open mind, which is consistent with the scientific process. I particularly liked your debunking of years old myths that for whatever reason has become generally accepted as "fact" you have great style that most people can understand especially complex and confusing or conflicting facts/data. I have had many discussions about many of these issues you have successfully explained without sensational superlatives that sensationalise and distorted the true facts. Respect my man you're a Very smart KZbinr ,who I recommend to all my friends. Keep it up, you're making a difference. Stay safe !🇮🇪💪👍

[@shakenbacon-vm4eu]

I think the easiest (and also most difficult?) ways is just to get enough sleep. You’re not eating during that time, and sleep does wonders for hormones and fat loss. I think that shows in the studies where a lot of people dropped out, cuz it’s so hard to fight hormones when your awake and conscious. Plus sleep deprivation just pushes our hormones to make us eat more. I think sleep deprivation from a lot of things (endless work schedules, endless school work/activities, screens) is the major contributor to the health and weight crisis. Would be curious for a vid about sleep and health.

[@orionx79]

I think sleep is personal since i use to sleep 4 hours in my 20's, and at 45 i still only sleep 6 hours before im up awake and good for the day.

[@shakenbacon-vm4eu]

@@orionx79 wow, that sounds super dangerous. Like that sounds like you’ll feel 100% ok until suddenly you don’t. Careful.

[@orionx79]

Nope im super healthy and been 135-140 lbs all my life. Your need for sleep is genetic. And i have a mutation that allows for a deeper sleep faster and less sleep needed. But maybe you shouldnt judge based upon your only experiences.@@shakenbacon-vm4eu

[@orionx79]

gene DEC2 Scientists Discover How Gene Mutation Reduces the Need for Sleep. A mutation in the gene DEC2 allows for some people to be natural short sleepers. It's every over-achiever's dream: a gene mutation that allows them to function normally with just four to six hours of sleep a night instead of the normal eight.

[@peterirvin7121]

10:38 IIRC, when fasting your muscles deplete their glycogen stores, which causes them to release water b/c of osmosis. A side effect of this is more frequent urination, which is correlated with lower sodium / electrolyte concentrations in the body.

[@zakis7385]

I've been wondering about this yesterday. Definitely gonna watch this till the end

[@unbanunbanunban9083]

0:42 this right here is justification that I made the right decision when I subscribed. I don’t know why other tubers don’t just look up words they can’t or aren’t sure how to pronounce despite being glued to a computer one way or another when putting together a video. 👍👍👍👍👍👍👍👍👍👍👍👍👍

[@danielheltberg6202]

I can tell that you put a good amount of effort into this video. Your videos are great! Saves me the pain of looking through a bunch of scientific articles and papers. Thanks for this!

[@HoloSkull]

I lost 60 lbs in 6 months by increasing exercise, OMAD, fasting 2 days out of the week, and reducing caloric intake per day when not fasting to under 2k calories. This was so hard. There were many days that i was absolutely miserable. The way my body would purge waste wasn't fun either as my body was eating itself alive. I had motivation though to consistently lose weight for each weekly weigh in. I got myself down to my goal weight and never felt better. After finally adjusting to it, adjusting my diet and habits so that I maintained that weight, i had so much more energy and that feeling of hunger no longer hurt the way it used to. I kept that weight off for a couple years. Then I switched jobs to something incredibly stressful, COVID hit, and i started working long hours exclusively from home. This combination enabled and resulted in me stress eating. I've gained all the weight back, if not more so. 😢

[@chicalertng]

Do it again! You did before 💪🏽maybe this time give yourself a bit more time, so that its not so hard! You got this! I am doing alternate day fasting and some fast days when it gets too hard, I just do OMAD and continue with my routine and I still loose weight. I have given myself 1 year to get to my goal weight. Good luck on your renewed journey! You got this 💪🏽🙌🏽👏🏽

[@ChadrickNurn]

That sponsored ad spot was so smooth that not only did I forget to skip it, I paused the video and followed the link to make a purchase. Good work like yours deserves support.

[@ShouldersMoondog549]

Thanks Johnny!! I've read Dr. Jason Fung book on Fasting and have done it in the past. Really need to do it again!! Soon!! keep up the great video's!

[@DebbiesBackPorch]

Thank you. I have done OMAD for a month at a time over the years, paired with low carb eating. I have lost almost 100 pounds over the past 15 years.

[@bjt1956]

I might write this every time, I don't know, but the writing and presentation of these videos is top notch! Kudos, Johnny, for some really great work.

[@saratheg]

Awesome video! They are always easily understandable, and keep me engaged (which is a HUGE task for this brain). I went away for some mental health treatment, and started to actually follow some of the things I've learned on here. I lost a significant amount of weight, and feel much healthier overall! Was happy to see a new vid.

[@Kyermemehtar]

A couple years ago I was working with a functional medicine doctor and intermittent fasting 16/8 while eating a low sugar diet (no fruit or starches or processed food) but I could eat as much as I liked of the foods on my list. I lost 70 pounds over the year (about 25% of my body weight) Jon is right about diminishing returns. I lost five lbs/wk for the first 7-8 wks and then 2 lbs/wk for a long time and then just a pound every once in a while.

[@WendyWzOpinion]

I was gonna say you should be a professor, but actually that's what you're doing right now. Just not charging us a future bankruptcy to learn from you. Thanks for that!

[@angiewarren6045]

Did any of these groups participate in exercise? Just curious as I am trying to lower my blood sugar and lose some weight. Thank you for all of the info! Very interesting and helpful!

[@NoLabCoatRequired]

All participants were urged not to add any exercise or change their lifestyle in each study cited! The only intervention given by the researchers was fasting.

[@Jack0trades]

Thanks, Johnny! Your work is outstanding! Informative and entertaining in the perfect balance.

[@larrypeacock4021]

This Man is good at what he does very clear and informative

[@BinaryBlitz]

Definitely earned a subscription from me. Love your video editing and how you break stuff down. Learned some new stuff and reaffirmed some stuff I thought I did, dismissed others. Good stuff.

[@danielbarakat]

The editing is so good!! Super pro level. Do you edit? Or do you have someone? Either way. Love it.

[@sherrellboonstra5066]

I love your videos! You just explain things in such a thorough & entertaining way. Please keep them coming.

[@aakashkumar-ft8tg]

Love to see dashixp frame in the background. It's so cool to see a viewer of an old youtuber I use to watch making their own channel that's completely different.

[@traewatkins931]

vegetables are absolutely NOT the cheapest food group. Aside from that I really do appreciate your videos and your not dry presentation methods :)

[@lexlifts]

So much ADHD friendly science! I instantly subscribed. Also I'm quite interested in diving deeper into circadian rhythms if you have the time. I wish there was a channel that explained finances like you do.

[@darcyw156]

Huge! You helped me make a decision. I didn't want to try fasting, but now, I will give it a shot to see how it feels. This was amazing. Thanks!

[@ichigo_dirkschneider]

I just ended a 14 day liquid fast. The Liquid fast was (fruit and vegetable juice) and water. Lost 19lbs. My next fast will be celery, lemon, lime juice and celtic salt mix only. Will put the celtic salt in my container every 2 to 3 days. No sugar in this mix so I know I will lose more weight this time when I fast. I was originally 360lbs before fasting. Now 290lbs. Aiming for 100lbs to reach my goal.

[@Lovebuggy1877]

My aunt often tells me to fast so I can lose weight because the gym isn’t helping: this helped me understand what fasting even is

[@CHOCKLITTTT]

PLEASE make a vid on circadian rhythms & its relation to food bc taking care of myself healthwise is smth i always struggle with (didnt know til now that ive been fasting for years + my sleep schedule is nonexistent).. it would help loads

[@mackieincsouthsea]

Been fasting around 4 years now, bar a 6 month break, I decided to go back to it afterwards. It's great! Standard 16/8, tend to eat between 2-10pm. I can gain or lose weight within it too, it was never a diet thing for me, more for health and convenience. I actually really love having the morning and midday and not worry about preparing, cooking or buying food, and I appreciate it more when I get there, I feel like my appetite is better when fasting and my mornings more focused. I speak to so many people who are initially surprised at how difficult they presume it to be when a lot are already doing around 12 hours without even trying by just not being fussed about breakfast

[@TheDeadKingsRaven]

Fasting combined with changing your diet isn’t something I would recommend. It’s more effective than just one or the other but compliance goes way down. It’d be interesting to see what is easier to stick to in a study (fasting, dieting, exercising, etc) Find what works for you and that isn’t going to be too difficult for you to stick with. If variety is what works then switch the method when it gets stale. You got this. 💪

[@justindoherty359]

10:46 Insulin signals to the kidney to reabsorb sodium. As insulin becomes less more sodium passes through kidneys as excretion instead of being absorbed regardless of sodium level. Once insulin rises, kidneys will absorb more sodium. Can lead to fluid/electrolyte imbalances in diabetes etc.

[@shanefeather-lopez5935]

As someone who has benefitted personally from intermittent fasting, you highlighted a lot of good points there. One thing I would say is that I change my fasting window all the time, so my body doesn't become accustomed to a routine and adapt to it. That seems to help in part with diminishing returns. One thing that irked me is you recommended smoothies as an alternative drink. There's a good body of evidence out there (kids with diabetes and liver disease for starters) that fruit juice and smoothies just helps fructose to reach your liver as the fibre is eliminated or smashed up enough to stop it being held in your stomach and digested there. Fructose unleashes a detoxification workload on your liver that is very similar to alcohol and will prevent ketosis as the liver prioritises the threat.

[@jomac2913]

Yet another very informative, entertaining video! I would love to see you go into depth on the circadian rhythm. Thank you Jon!

[@andrei-dodea]

First time I see your content. I know you get a lot of these, but wanted to say well freaking done! In the see of educational KZbin content creators I've watched since 2019, you made me watch 20+ minutes AND like the way you do things enough to change my highly curated experience on the platform. Seriously well done, pat yourself on the back for the effort. YOU ROCK, sir!

[@AtrumFalx]

I def need to see the nutrition/circadian rhythm vid. It directly applies to my situation and would love to understand it better.

[@AtrumFalx]

@@jennifermarlow. Much appreciated. I'll check it out. I still would prefer to see No Lab Coat Required's video on it, though.

[@jessicacox2005]

Fun video! I am currently doing alternate day fasting with a 0% rule. I've tried all of these lol ADF is my choice as an experienced faster because results are great and this gives me enough motivation to continue. I also love the simplicity of it as you don't have to keep track of meal timing. I actually enjoy fasting days and find them to be extremely productive. Electrolytes are super important. Another thing I'd recommend for anyone who wants to try it is a keto diet. If you aren't already in ketosis before a longer fast it's going to be a lot harder for you. I prefer things to be easy so I just don't eat carbs. Hunger comes and goes but if you had carbs on your eating day its going to be a lot more severe.

[@investmince159]

Dude I liked at the moment you were talking about it, and the confetti animation hit while I was reaching lmllll

[@kraznia]

Thank you for the breakdown on all the studies on fasting! For me, what has been working specific to fasting, if I'm not hungry in the morning, skip it. Importance of breaking the fast for me is the quality of food, not time of day. The rest is low calorie density foods as primary choices, reducing processed foods in my life, am I hungry or thirsty, and getting the unnecessary calories out of my drinks. A huge hidden challenge is all the other medications and medical conditions that impact hunger, inflammation, and fatigue. There are a lot of meds that artificially increase hunger, irritate the stomach, make it impossible to feel any sense of satiety. Conditions that create chronic fatigue, inflammation (Lupus), compromise digestion (EPI - exocrine pancreatic insufficiency). Generally make it more difficult to manage diet and for the body to metabolize food effectively. If one is struggling with diet and weight, review your meds with your doctor, ask questions, look for alternatives to problematic ones if possible, or strategies to manage side effects if that's the best option for your condition (cost/benefit analysis).

[@ryusaikou1604]

So about that last point, I'd say the practice of calorie counting may not be the sexiest way to go about weight loss, but it is far and away the most consistent. I have been losing weight for about 7 months now and am down 83lbs. Fasting is also great though. Before this 7 month sprint I did OMAD for about 2 months and here is what I learned. 1. I had a poor understanding of what my hunger signals were and how to address them. 2. I have a food addiction 3. I did not understand how big the impact was of what I ate was vs. how much i ate 4. My body can and will adapt if what i'm doing is reasonable. Intermittent fasting is great because it is an easier avenue for calorie restriction. Eating only one meal a day is great as it needs to be damn near intentional to eat more than your TDEE in a single meal. But most importantly for me, eating one meal a day taught me a valuable lesson. What does it mean to be actually hungry vs. that feeling of hunger can actually just be resolved with some water. However I strongly recommend against just jumping into it, but take a two weeks to a month to get there. The only reason I stopped doing the OMAD fasting is because of social reasons, the friends, wife and kids would like to go out to eat every now and then and it would be at a time that i either couldn't wait for or manage. It became pretty depressing being that guy. But with the greater understanding of my own hunger signals I was able to start splitting my meals more effectively. I started picking foods that were very satiating and lower calorie, they now take up about 1000 calories from my diet and they are staples. 3 different breakfast options and 3 different lunch/dinner options. Leaving the rest of my budget for whatever I want. On a normal day this is whatever food that will help me hit my protein target, but allows for eating out basically whenever with a nice fluffy 1300 calorie limit. Since i did the OMAD for a while I became comfortable with being a little hungry all the time, and could manage a more significant deficit without falling off. But in case anyone wants to try this approach I also have some rules I follow to make sure I am consistent. 1. Anywhere that lists their calories on the menu, i add 20%. because they ain't measuring shit when they cook your food, with the goal of weight loss its better to be under target than over so its been safe. 2. Staple meals need to be fast and easy, If it takes you too long to prep and cook you might be pressured to take an easier option when willpower is low. 3. Someone else's home cooked meals (or smaller restaurants that don't have an easily googleable results) are the biggest PITA to log. Take the nearest result and add 25% to cover, but but i recommend avoiding for the first couple months until you have a better feeling and intuition on how many calories you just consumed. 4. Minimally processed foods are your friend, it's amazing how many calories get packed in. 5. Weigh in at the same time daily, but only use the average across a week to track progress Some of my stats for my numbers, I am 6'2 I started at 320 lbs, 247 lbs this morning, Work out 3x a week and try to take at least 10k steps a day. TDEE sits around 3200 and I try to eat under 2300, aiming to lose 1% per week, which right now is holding at about 2.4 lbs a week lost. However as I have only been doing this for 7 months, and will only be going for another 4-5, get back to me in two years and I'll let you know if it actually promoted the creation of the lifestyle habits required to maintain the weight loss.

[@rpk5568]

Your a good researcher and a good presenter/teacher.

[@karenscheltema9671]

You mention randomized control studies being the gold standard for studies. It's also very important to know that sample size has a huge impact on evaluating studies.

[@jer-bearzy]

Let’s dive deeper

[@justinpratt3462]

Loving the channel! Been learning alot of this just recently unfortunately. From sources across the web. Sinclair's book "Why we age and why we don't have to" got me questioning everything I've been told my whole life about diet and meals. From there I've searched and listened to hundreds of different podcasts, books and channels. My current regiment is buying only whole foods (except for my nemesis snack, graham crackers). Cutting out sugar as much as possible. Only buying and using unprocessed salt Pink Himalayan at 1st, then I found Redmonds out of Utah, which I make a sole' water with. 1 tbs of sole' added to a large cup of filtered water first thing in the morning (minerals you won't get from table salt) Before this I would notice rings under my eyes from time to time and I believe I was deficient in some minerals bc they've went away completely since. Only filtered water the rest of the day, do still have a cup of coffee with a shot of grass fed milk in the morning. Cutting out soda and Gatorade completely was a huge step for me. First couple weeks of fasting during the day was the most uncomfortable, but once you welcome the feeling of hunger and understand what it does to the body it increasingly gets easier. I easily go to work either laying blocks, concrete, or build a deck or fence for 10-12 hrs a day when weather allows and plan my dinner according to what's in it, as opposed to what's easiest or taste best. Usually have to make myself eat bc the discomfort has went away, seems the longer in the day I go, the clearer my mind and body feels. This is all counter to everything I've been taught. I still have alot to learn and a long way to go. But, I've lost 30+ lbs and feel better at 44 than I did at 18-20. Love this kind of content that questions the old norms that when ya scratch the surface even a little raises many questions. Thank you for the time and effort put into these videos, the information is priceless. Throw away any product that's so stripped of nutrients that they have to artificially add stuff and color back to it, including white salt, sugar, flour etc. Some whole and organic foods are expensive (worth it for yourself) and some are not. Grocery stores are throwing good vegetables and roots like Taro and Beets ect. plus things like basil, parsley, thyme. I'm into fermenting things currently and learning about gut biome. Keep up the great work, subscribed and bell rung. 💪

[@diggitydave6355]

My man's literally playing real-life Mario Cart. I'd love to see an episode where you go into the details of throwing banana peels out the window of your car and the science behind reducing road surface friction as a result.

[@wendysmith-Florida]

gosh, I just love the way you make things so understandable. thank you. I am a newbie to fasting and this video really helps me understand. 😊

[@anautisticman7908]

"Fruit Behind the Wheel" sounds like a great snack for drivers!

[@MsKrispen]

I’m just here for the amount of times you said “fruit behind the wheel”. 👏🏻

[@karllaunchbaugh5437]

Excellent breakdown as always! I recently decided to try fasting and I’ve had enormous success and it’s been very easy (I feel pretty lucky). I’m doing 16:8 and try to replace soda with a glass of water or 1/2 glass of juice and have been doing good. This combination has already knocked off 12 lbs with only basic exercise paired (push ups/sit ups/stretching for 15 min a day). Thank you again for going into this in detail, it’s always good to see how and why things are working 👍

[@Keyloada]

Just passing you some interaction man. I was wondering about this this week and read a bunch of papers on it. Thanks for the video. I hope this pops off.

[@outoob]

First off I wanted to give you props for this video and all the variables that you touch upon in it... I have to say it does give one an idea of different paths to take for getting results if one wants to change their body composition and walk the path toward a healthier lifestyle... That said I would like to share my personnel story that I think you would appreciate as it addresses the question you brought up at the end of the video... The one where you imagine the power of fasting coupled with good food choices... To start off I want to say that I was diagnosed with type 2 diabetes almost 2 years ago and was prescribed a couple different pills and was told to shoot insulin twice a day... First thing I did of course was cut all the sugar I could from my diet and also tried to eat healthier. The pills lasted a month or so and I just stopped and refused to take them. The insulin @ a year before I quit that too... Now I get to the part where I explain why and how I did it (what it has to do with your video) and if I am ok... Let me say I was 47 years old, that I started at 289 lbs. and in less than 3 months I was down to 250lbs. I shocked my doctor when I told him I hadn't (at that time its been longer now) taken my insulin in 7 months. and had got my A1C down to 7.3 from like a 10... He asked me how I did it and this is what I told him... I said I had just watched a movie called "Fat, sick, and nearly dead" and started juice fasting like the guy in the movie! That only lasted 2 weeks when I found out how many vegetables (and some fruits) it took to make the amount of juice I would be consuming (and how much money it ended up costing) so I decided that I would just eat the vegetables instead... So for 2 months and 3 weeks I ate vegetables. Mostly salads comprised of spinach, kale, green leaf lettuce, cabbage, carrots, pickles, tomatoes, onions, broccoli and added some specialty vegetables on occasion (beets, cilantro, green olives etc.) l also allowed myself black beans and nuts as I knew that the amino acids they provided together was a complete protein. I couldn't have done it without good ol' ranch dressing my savior. I also told him that when I needed something hot to eat I cut up broccoli + cauliflower added black beans and lightly steamed them with a water and olive oil base. poured ranch dressing over it and topped with sunflower seeds. I would basically eat 1-2 salads a day and in the night when I didn't have the salad I ate the hot meal I mentioned... When I woke in the morning I wouldn't eat until either lunch time or 3 o'clock sometimes 6 o'clock... for occasional snacks I would eat either an apple, a banana, or a handful of mixed nuts. That's my story of how I kicked diabetes a$$... 😁😜 Well put it into remission but I like the sound of the previous statement! I almost forgot to mention I asked my first doctor (who was the endocrinologist at the medical facility) If I could put my diabetes into remission with diet and exercise. He replied with a stern "no"! 🤬👿🤡💩Some doctors suck! Thanks for your video and reading my comment! 😉👍