I Tried Intermittent Fasting... Here's what happened | Bridging the Gap Ep.026

A lot of people have been asking about my thoughts on intermittent fasting. I gave it a shot for 6 months and got some bloodwork done. Check out todays episode to see what I think of it.
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Bridging the Gap dropping weekly! I'll be dropping quick tips and tricks that I use to further my life and training. The goal of this series is to give you easy steps to implement in your own life. Let me know what you want to see down in the comments!
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Filmed and Edited by Nick Loera
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Games footage supplied by Eric Castanos
Instagram | @eric_castanos
Music pulled from Epidemic Sound and Artlist
//Power Trip - Another Notion

[@DiggityDavetx]

I'm glad you really broke it down and cut out the bullshit. This why I like your channel as opposed to a lot of others. This was just a good informative video

[@dishanjohn357]

comes from having a small brain i guess

[@crisgo118]

I think KZbin can read minds now. I was thinking of doing intermittent fasting and look what pops up.

[@skip765]

I am 48 years old and was doing 17/7 intermittent fasting between December and July, and felt fantastic, even whilst CrossFit training! I drifted away from it during vacation and have not made any effort to restart. This video has made me remember how good I felt whilst I was doing it (and how awful I feel now) so I will be back on my schedule from today. Thanks.

[@skip765]

Been doing 17/7 for the last 4 days. Already feel less bloated and the pain/stiffness in my knee has GONE!! Coincidence? I think not.

[@tomleonard8878]

Great information on benefits. Really liked the additional references you recommended

[@andrewrivera4029]

My wife and I (both 54) have been doing OMAD/KETO for a year and a half with 48 hr, 72 hr and 5 days fasts thrown in and it’s like night and day, low inflammation, all my bloodwork is perfect, cut my PSA by half, I don’t get sore anymore working out just my muscles feel tired. Everyone says I look younger and am in great shape! Win win!

[@viintaget6372]

Love the straight talks you have with us. But also making videos about topics suggested. We keep coming back!

[@aaronvalverde8212]

Great review JB, said the things that matter to training, which most don't speak about with experience

[@MarkTaylor-mk7fl]

I've been time restricted eating for 2 years. I.F has totally changed my health my life and my physique I am the most ripped 50 year old at my gym.

[@joshjohnson5395]

@@usurper1991 😅

[@BandiGetOffTheRoof]

@@usurper1991 lol, Planet Fitness...can't get past the purple. Seriously, wouldn't work out there if it was free.

[@carneasadaquesadilla]

@@BandiGetOffTheRoof why is that?

[@splitman1129]

What's wrong with planet fitness? A gym is a gym.

[@BryanRoupe]

@BandB1111111 you don't even workout. You sound like a child trying to talk with men.

[@laneswolemannino3018]

Your videos are awesome and have help me so much in my fitness videos Thank You!

[@TheStache_MTB]

Awesome video and great info. Simple info and dope that you tried it first for the amount of time you did before making a video about it!

[@shaunschofield3852]

Thanks josh. Love these videos!

[@smirciln]

Very much appreciate how responsibly and accurately you present information. Many out there don't realize what a responsibility it is when you have many followers. As a doctor, I've seen incredible benefits from intermittent fasting but it's different for everyone. Thank you for bringing up an important topic but encouraging others to research and learn rather than just blindly following. 🙏 Great video.

[@alanmiller4122]

Another good one, nice job Josh

[@justv22]

Fck yah brother! Thanks for sharing! Joined the 16/8 a month ago and training fasted as well and I’m feeling amazing! 💪🏻🙌🏻👊🏻

[@reneronquillo2245]

I really like when vloggers post actual results opposed to just talking about it. It’s encouraging to actually see Blood Pressure/Cholesterol/Dexa Scan before and after results on paper or readings from devices like keto meters.

[@chrisknightnaturalwellness9697]

Awesome brother Josh ✨💪🏽☺️🤙🏽✨. Your right! I’ve been intermittent fasting for over 3 years. And it transformed my over all health and fitness! So glad to hear you done it and it benefited you... 👍🏽

[@lukemccann]

Legend. Congrats on 100k

[@raymondxadrian]

If what we've witness so far is Low testosterone Josh, don't want to see High testosterone Josh!

[@americanmambi]

Kinda like TRT Vitor??

[@benda1ly]

@@americanmambi or uberreem

[@pollepuzzle2626]

I don't know what he's talking about, but man I gotta go get me some Coffee now

[@dux_bellorum]

Been doing IF for about 3 years now and I love it! Every now and then I go back to eating normal but that's just to shock the body and switch it up!

[@avg_fit_dad]

I've been doing IF for 1.5 years... I've seen great reduction in inflammation in all my joints, even lower back (back surgery). I don't find myself to be too fatigued throughout the day. It also helped me reduce my BP and Cholesterol levels as well. Lot of great things. I'm on a 16:8 schedule as well. #paytheman #payhim #herewego

[@mycheesesteak]

HERE We go!

[@kimberlybargas5920]

I'm curious if when doing the IF -- did you change other foods you are eating when doing the fasting. If so, that could also be a reason for the reduction in inflammation. I've have several medical conditions that have/include inflammation. For me, when I did IF -- it was horrible. Made my inflammation worse, raised my inflammatory markers sky rocket.. & I had horrible blood sugars & horrible fatigue. Felt "gross" for lack of a better way to explain it. Drove my adrenals & thyroid issues crazy!! Not saying it doesn't work for ppl, but it definitely isn't for everyone/not everyone has the same responses in their body.

[@avg_fit_dad]

@@kimberlybargas5920 Yes. There are some foods that are inflammatory to some people. Only testing that out with yourself will you find out. Start with eating clean, if you notice your symptoms going away, then keep at it. Add on some food slowly to see if your body responds to them differently. I've known several people who have reversed several ailments with Fasting and Keto. Fasting and eating clean will cleanse you and cause some side effects. It's your body detoxing, if you can get through that, then you'll be golden.

[@jasonfusco8603]

Great info. Thank you.

[@jkctucker]

Thanks for your insight. I have not had blood work done, but I have been doing IF for about the last month and can agree at least with the improved mood and general body feel. Thank you for sharing as I do not see many masters age athletes sharing what they do.

[@raywade5845]

I’m 54 years old and have been using intermittent fasting daily for 5 months now. I’ve kept my macros the same during this time. I’ve lost 6 pounds of body fat and have visible abs. My testosterone level went from the high 600’s to the high 800’s. My work schedule as a LEO is insane, and yet I have more energy and seldom miss training. Bottom line: the benefits for me are worth the lifestyle adjustment.

[@devonseiple32]

Hey Ray. Thinking of giving this a try. Whats your window and why did you pick that one? Thanks

[@raywade5845]

Devon Seiple Noon to 20:00 (8:00 pm) Allows me to have lunch and dinner with friends and family.

[@devonseiple32]

@@raywade5845 Thanks for the reply. I will give it a try.

[@viintaget6372]

Devon Seiple it’s great! I have an issue with over eating, so I have a 4 hour window m-f 1-5 and weekends 5-9. And drink tons of water! Good luck.

[@maheshdharmasena7200]

Great authentic insight 👍👍👍

[@simon7123]

AT 61 years and trying to hang on to my strength ,I will give this a shot .i spend my winters off piste ski touring in chamonix looking for an edge for my fitness ,cheers josh

[@megaexidor]

Intermittent fasting, for me heck yeah! I'm disabled with broken disc's in neck mid back & low back 13yrs worth of pain, I lost 90lbs in a year & a half tho still in great pain I feel great comparably. If I can so it anyone can. You just have to fully commit.

[@davidtrevino5211]

Ok, Thank you for your comment. Big wakeup call for me.. Stay Strong in your fight. GOD BLESS...

[@homerdomer73]

IF for about 6 months and feel amazing. I had started feeling very sluggish, full, and bloated all the time. I started to get chronic acid reflux too but I didn’t feel like I was eating poorly. After the switch I’ve lost 25 lbs, feel amazing, have more time, less worry about meal prep etc. Its legit. After the 1st week I really didn’t feel hungry that often.

[@everthingapple]

Just ordered my good dudes coffee yesterday

[@markmagana2149]

YES! This is the video I’ve been waiting for. Been watching all your videos to see what you had to say about it so THANK YOU

[@nubin0807]

I have done this for over 2 and half years, ranging 16-23hrs a day. Helps with lifestyle in terms of family, training and work balance. Its a really great tool

[@metsfaninct]

Getting to that 100k subscriber number!! 👏

[@jennym744]

Thanks Josh! how long before you “break” your fast do you train? I’m usually starving after an intense WOD so intrigued to see how long you wait before eating

[@Traumadelta]

Josh you are the coolest guy on the world man!

[@Badabinger]

Dr Rhonda Patrick and Peter Attia: Real recognizes real! Excellent sources. Been following Rhonda for ages and she's just mindblowingly awesome.

[@landonic81]

Rhonda is the GOAT 🐐

[@Luciana-Superluci-Marchi]

D F exactly!

[@dracula1980]

Love the civil war facial hair.

[@larrysupersport]

Thanks Josh!

[@mdr8661]

The friend he’s referring to is Rich if you’re wondering

[@vincent_f]

Hi Josh! Thank you for this video. I think we are a lot to want to get more details about your intermittent fasting. How many Cals/day do you need? What is you day schedule (training, eating)? Can you give us an exemple about what you eat since noon to 8pm? How many times, how much... Thank you!

[@fujidenzo_kid4147]

My smile is to ear to ear when you mentioned Attia. :)))))

[@eugenioherrera8836]

josh you are the man

[@GlennMartin]

For the crossfit crew, I do OMADs (one meal a day) and it's usually after training, I don't eat all day and then train and not lose any performance during wods. Although I recommend taking electrolytes during the day to maintain your sodium levels. For those looking to lose weight a little faster, try OMADs as I don't think 16:8 is long enough. All the benefits Josh mentioned are there.

[@AndrewJoey2]

It works...I'm 48. Lost 10 lbs. I do coffee..skip breakfast and lunch 3-4 times a week. 100% agree. Feel great and I can wear medium shirts again 😁

[@geovannivarela6932]

Hey Josh, thanks for all the advice you give and so much knowledge you share man. I have a quick question I’ve been doing this intermittent fasting thing and I love it. However I’m trying to find a way I could do the blood work to see how well it’s reacting to my body. Did you purchase an in-home kit or did you go see a physician? If so would it be a sports medicine M.D. or would I go to my primary physician.

[@4_the_health_of_it]

I do 12 hour fasting but add to it, I also do eating like a king, prince and pauper - when I break my fast is when I have my largest caloric meal (king), followed by a lesser caloric meal (prince) and ending with the least caloric meal (pauper). Eating in this manner has helped with hormones regulating diurnal cycles.

[@rickkan4870]

I have been doing it since the warrior came out but I don’t always like doing it. Since like most people like it, it was refreshing to hear from Clarence bass who’s been ripped for decades and he doesn’t do IF

[@mycheesesteak]

Hi Josh. To go completely out to left field, I'd love to hear your opinions on watches, both for team guys and for training. I'd also be very interested in hearing about your experiences while a SEAL. Do you have any vids like that or would you make some please? Thx much. Pay the man!

[@AkSeapilot]

Thanks Josh! - i have only tried this for 11 days - had better sleep and wasn't that hungry after i got used to it. Hopefully you post more thoughts on your experience if you continue. I was curious if your energy levels changed with high volume training. Rhonda Patrick is awesome, will check out the other reference. Cheers from Alaska.

[@tomashorvath2322]

so you eat only 8 hours?... If I will start at 1pm to 9pm, can I drink coffe at 8 AM? Thanks

[@brenthobby3282]

Tomáš Horváth of course, you can drink water as much as you want, no cream and no sugar or else you break the fast

[@jarenbreault7440]

You should add that shirt to the store for good dudes coffee!

[@BostonsF1nest]

I shit you not... there was a 76 minute bud lite ad with Post Malone before this video played, luckily I could skip the ad after 5 seconds... and I did.

[@RoryZ23]

On my 3rd week of it. I feel great and looking better each week.

[@tomwoodhouse6589]

Jokes aside from my first shitty comment - great video Josh dont stop uploading as I'm enjoying them here in the UK 👍

[@mrketo7077]

Idiot

[@briguy11490]

Dr. Andy Galpin is another great resource for information regarding nutrition, physiology, etc. Has also been on Joe Rogans podcast and the Shrugged Collective podcasts a bunch of times

[@christopherpham5930]

Sweet video

[@johnnieblaze1312]

AMERICAN PATRIOT ...THANKYOU still helping people... buying your coffee in the am

[@JoshBridges]

johnnie Blaze hell yeah, thanks for the support

[@cesarneri5091]

Josh, thanks for your video! How many kcals are you having in avg?

[@Ezzcare]

Yo Josh, are Good Dudes Coffee products only available online or is there somewhere in SD I can pick up items? Thanks!

[@jlynnyay]

Love intermittent fasting. Been at it a few years.

[@m.c.heavytitts9000]

I’m doing IF and keto for weight loss, and I have so much energy throughout the day.

[@NathanMulder]

Interesting! How much protein do you eat? I read that most people doing keto are not actually in keto, but they are just transforming their excess protein into carbs through gluconeogenisis. Thus no keto. It seems the body can transform 50% of excess dietary protein into sugars!

[@DiggityDavetx]

@@NathanMulder I've done keto one and off for 5 years. Currently about 80 days on. Im currently at 255lbs 6ft3. I eat about 160g protien, 150-175g fat and 20g or less of carbs. I use the highly inaccurate keto stix and according to them I'm always in keto. I can see a fat loss based on diet alone before I started a exercise routine. Like all diets the only ones that actually work are sustainable diets. If you cant sustain a diet then it's not good for you to yoyo back and forth.

[@NathanMulder]

@@DiggityDavetx Thank you for your response! Good that it works for you! You are one tall and big dude! But aren't you afraid that gluconeogenisis turns a bunch of those proteins into sugars?

[@DiggityDavetx]

@@NathanMulder not really. I eat less than a gram of protien per pound of bodyweight. If I didn't see results from the diet alone then I would lower the protien but I didn't increase my physical activities untill after 4 weeks of dieting. I actually decreased my activity level for that month. I don't really use a scale. I take weekly pictures. I have a noticable fat loss just off the diet. After a month I increased my activity level and now my weight loss has slowed but I can see more definition and I'm thinning out everywhere. So it's working at my current level. I have a friend who does 1-1.5g protien per pound of bodyweight in keto and he is having problems losing fat. Probably because his protien is high but he follows the Dave polumbo cyclic keto

[@NathanMulder]

@@DiggityDavetx Palumbo cyclic keto? That guy looks like a Rhino hit by a truck lol. Well I can imagine, he must have gluconeogenisis then! Good on you mate! How is your energy overall ?

[@michaeljohnston8024]

Put those good dudes shirts up on the good dudes website!

[@estebanacuna7579]

So are you staying on IF or did you stop bro?

[@bweb6]

I've been doing intermittent fasting for nearly 2 years in conjunction with exercise and i've lost 98lbs. I'm now 170lbs and i've never felt healthier.

[@eoghanleinster]

Love the video will definitely follow you on KZbin, but!!! There is only one coffee and that's black rifle coffee 💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻🤣 love and respect from dublin Ireland 🤙🏻

[@michaelwilde1832]

I like to train in the morning as well. My worry has been not being able to have a protein shake or some caloric intake right after my workout. Do you plan your workouts to end right before your first meal?

[@Erike07]

What generally do you eat after the fasting? Thanks for the video, I Will seek for more information about it and try!!!!

[@viintaget6372]

Erike de Castro Costa he just did a video about his meal. I think it’s chicken, veggies bone broth.

[@getlost8863]

Great content man ! Question tho. Is it worth doing it everyday but 1 week on/1 week off ?

[@FtsuWtf]

Yes it is

[@mickjohnex]

This is really cool...I would love to give it a go but do shift work and sometimes I work mornings or afternoons then do some nightshifts also. Hard to get consistency. I'd love to know if you have any advice in that regards.

[@BandiGetOffTheRoof]

Peter Attia is hands down the best guy to learn from on this subject. He knows his shit inside and out...and if he doesn't, he will say he doesn't...which is a RARE quality on the internet.

[@fernandezromo219]

The buddy he is talking about is Rich Froning. He spoke about his diet ect in an interview similar to this video. Test goes up! Guys.... dooooooo it!

[@linghan571]

Thanks for putting up such a great content, as usual! I've been doing IF for two and a half years now, 16/8 split daily. Overall energy level is great, i'm more alert and less sleepy during the day, definitely less achy joints, especially around areas where i had some previous overuse injuries. I train twice a day, one of which fasted and like Josh, i find that i typically don't do too well in strength sessions fasted but it's pretty easy to shift things around. The general feeling of well-being is amazing. I experienced some initial weight loss in first few month but my BW had since stabilized and returned to what it was before the IF. Cheers!

[@timothykee1547]

I work out in the mornings .. find it hard to fast after that. It’s almost counterintuitive. Having said that I stick to clean low calorie breakfast and zero sugar. Just so I don’t get gastric pains it has done wonders to my health problems. High cholesterol and fatty liver . Gone in about a year of sticking to this

[@shadowdancer0825]

After first session do you drink supplements like protein shakes or keep your stomach empty until your first meal? Can you share your meal(including supplements) of the day for example during 16/8 fasting? Thanks!

[@jayjohnson1581]

Josh, what about XEndurance Creatine-JB. If I would put during my fasted window, do I now skip taking creatine as well until I break fast?

[@jam1701]

I have been intermittent fasting for well over a year now. I only eat from 5pm to 9pm. I drink a 16oz cup of black coffee every day. That helps as an appetite suppressant at but I am usually not hungry during the day. I never really liked breakfast. Not having to think about eating during the day is quite liberating. I feel better. I am now able to run when I wasn't in the past due to painful and swelling knees and other joints.

[@kirkwilliams9475]

Look forward to these posts every week and it's been great motivation for me and my training. I'd be interested to know how the fasting fits in with your daily nutrition. Is it just a matter of cramming all your calories into 8 hours? Do you do macros and if so what are the numbers you aim to hit each day in terms of protein, carbs and fats?

[@JoshBridges]

I eat from about 1-9 during the day. I’m not counting calories or macros but eating clean foods that are well proportioned. My first meal is during lunch time, then I eat 2 more meals throughout the day up until 9pm

[@kirkwilliams9475]

@@JoshBridges Awesome. Wow, thanks so much for responding. Again, your KZbin channel has been a revelation for me in terms of motivation and training and just life philosophy in general. You have so many fans here in New Zealand!

[@benvandewetering1502]

I lost over 50 lb in a year of IF and Crossfit

[@mulchman]

I do 16 hour fasts daily (stop eating at 5 (I like to have several hours of no food before sleeping for GERD reasons), start eating after 9 (closer to 10)) and love it. I personally noticed a difference when consuming black decaf coffee vs. not (things would start activating like hunger when I'd have plain black decaf coffee) so I don't consume anything except water when fasting. I'm not a games athlete or anything close to it but all my training is done in the morning when fasted as well.

[@benjonoah6173]

Hey Josh ! do you eat or drink a shake after the morning workout? do you not fill the glycogen stores after the workout ? you´re great!!!

[@sky.w]

He just said he works out in the morning and dont eat until 13:00h.

[@connerturner9758]

you should make a video on how what you’re doing could help benefit someone looking to join the military. Training to be a Navy SO and have recently acquired a seal contract. leave in October, what dietary and workout plan should I start during this down flow

[@Jackrobert10]

Conner Turner josh-Bridges.com

[@connerturner9758]

Sweet thanks

[@gregderamus4835]

Been intermittent fasting for about a year. On top of increased testosterone levels, my blood work showed decreases triglycerides and decreases LDL cholesterol. I totally agree with Josh, that the first couple/ few weeks are tough, but it’s totally worth it. Between the fasting and incorporating a regimen of omega 3 with turmeric combo, I‘ve never felt better following workouts regarding inflammation, or lack there of. At 47 years old, that’s saying something. I’m also on the 16/8 split which seems easier than the OMAD (one meal a day) for me. I like to eat. Although, I think most the research shows that 16 hours is about the minimum fast to receive substantial benefits. Every hour fasting past 16 hours is supposed to further increase growth hormone and testosterone. Good luck in future CrossFit games Josh!

[@JakeUtz]

When are the good dudes shirts coming out?! 🤙

[@supermilkman74]

Josh, great stuff on IF. Is that a new tat on the inside of your arm?

[@crossfitzone9757]

sir can u tell me the macros we hve to consume during fasting and when to eat before training,after training .

[@BeneathTheRomance]

josh do you ever use the VA for your bloodwork? Or care in general??

[@CryptoDexter777]

Can you please show us your macro breakdown?

[@dahvid2252]

So many great benefits to I.F. I would suggest starting with 16 hour fasting for a month like Josh, then go up to 18 hour fast with 6 hours of feeding. Then if you really want to kick it up, and get your body into full regeneration mode, do 20 hr fasting for 30 days and you will feel incredible. After completing 20 hr fasting for 30 days, I'm now currently doing 20 hrs Monday thru Friday only, then back to 16 hrs on the weekends. 20 hours is not for everyone so start with 16 and see what you can tollerate! Good luck

[@pollepuzzle2626]

I have seen this video a couple of times Josh, and actually shared it with friends. Have you experienced a better performance because of the fasting?

[@kqbibb]

Did you have a post workout recovery drink like protein or bcaas etc.?

[@dibackdraft]

Good Video, Intermittent Fasting in its popularity now is cool. I been eating between 2p-10p for years had diaticians insisting I eat breakfast and stuff. It has been cool living in 2018 and 2019 where now its the thing to do and I have just been doing it because it fit my life style and busy schedule. Great stuff Josh.

[@kent6430]

Recommend watching Fed Up on NetFlix.

[@razs.4548]

Big fan Josh! Some feedback: Please try to have More eyecontact with the Camera (us). Slow down a bit, it feels like these video sessions is a bit rusched . And not as relaxaed as you naturelly are. You are a champ! Keep us curious! Love from a swedish fellow veteran. /Rasmus

[@everestchallenge7602]

On a different note Josh i'd like to hear what you think about alcohol consumption, that is, it's effect on training and recovery. For years I've had a few beers or wine every Saturday night and I've heard stories of how it lowers testosterone or causes inflammation so I'd like to hear what you think. Although I've trained most of my life I've just got into Crossfit 3 weeks ago and am very much enjoying your videos.

[@alexc8715]

Are you doing IF everyday? Just watched your breakfast for a games athlete video. When would you have that?

[@markbenitez9070]

Minute you said Wrestled in High school and college, I instantly followed. College wrestler right here

[@MasterYetiOffical]

Great job josh, hey do you know were I can get a Rogue bike secos hand like your

[@dukelionheart5431]

They have FB groups for second hand Rogue stuff. Look it up.

[@hibiru6868]

I've been doing 16x8 for a while now eating two meals a day. I really like the way I feel prior to eating - tons of energy and I have a mental sharpness that's just not there when I eat soon after waking. I'd do it if for no other reason it makes it much easier for me to control my caloric intake by eating two bigger meals everyday rather than 4-6 smaller meals. For me, when I eat 4-6 times a day I am super hungry all of the time and I'm just not with IF (calories and macros being equal). Never got any blood work done.

[@cindyhelena1647]

What would your thoughts be on switching the fasting windows around? Waking up to feast...and last meal around 3/4pm, with training in the evening?

[@montuckyman4982]

Try it and see. If it's something that is sustainable for you matters more than all the details. You will certainly learn valuable things

[@stefanstoyanov177]

awsome content, thanks

[@salf7576]

Hey josh, what about supplementation during fasting period?

[@StickMyCelery]

I've been eating only from 1pm-9pm since January and lost 15lbs before I even started exercising. I've noticed feeling less moody, less bloated, and overall healthier.

[@zachroberts6180]

Do you continue to do the fasting or cycle on and off when you feel?

[@noahstewart3694]

Lol josh what if you like breakfast!