Intermittent Fasting: Can it Slow Down Your Metabolism? (w/ Dr. Cabral)

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Intermittent Fasting: Can it Slow Down Your Metabolism? (w/ Dr. Cabral)… Can your metabolism slow down? Specifically, can your metabolism slow down while intermittent fasting? We talk about reducing calories, we talk about changing how we eat. Does it actually affect the thyroid to the point where metabolism slows down? To help me with this question I've got one of the leading experts in the world on metabolism and the thyroid, Dr. Stephen Cabral.
Thank you for having me. I'm a board-certified naturopathic doctor, and I specialize in Ayurvedic and functional medicine, working on bio-individuality as our basis point for how to work with each individual wellness client or patient that comes into our center.
When we're talking about intermittent fasting, we're always talking about, is it good, yes or no, and then, there's a lot of gray area in between. My job is to say, "Okay, what are your goals?" If your goal is to be healthier, well, intermittent fasting should be a part of that. Anti-aging? Intermittent should be a part of that, and also body transformation. We know that from the research it can help all of those things, but at what point does it become detrimental?
For me, it's looking at lab testing. I don't know if you have a different specific outlook on that, I mean like physical signs and symptoms. Whereas I might look at that as well, but let's say, "Okay, let's not even guess. Let's get directly into testing to say yes or no, this is affecting you negatively." If so, how can we treat that to allow you to do intermittent fasting, but maybe not for the same time window? Maybe not for seven days a week, maybe it's a couple days a week. We can get into that today as well.
Definitely. One of the reasons I wanted to do this video is because there's so many just conflicting videos out there. People that have actually done videos directly, I shouldn't say targeting me, but calling me out on my strategy in terms of wanting to only fast a few days per week, saying it's wrong, saying it's right.
The thing is, is at the end of it of all of this, before we go into any detail, is it all does come down to bio-individuality. Some people respond to different things differently, I might respond differently than you do, and that's kind of the beauty of life in general.
But the theory behind not wanting to fast every day, as far as I'm concerned, and you can talk about this a little bit and tell me if I'm right or wrong, or what the deal is, but if you fast every day, eventually you get yourself to a point where your overall caloric needs do sort of shrink to accommodate that. If you're eating 1000 calories per day because you're fasting every day, and you only eat for a collective total of three or four hours, then eventually, your body is going to adjust to the fact that 1000 calories is just what you need.
Now, at what point does that stop? I mean I'm sure your body wouldn't survive if you were to just condition it to run on 100 calories a day, but that's where I come from with that. That's why I say, "Okay. Yes, fasting if you do it too much could potentially slow down your metabolism." But I'd love to hear some of your thought on that and how the thyroid works and how this all comes together and where we're willing to go with our own thought process.
Sure. It's even by definition. If your body can survive on 1000 calories a day, again by definition, you've lowered your metabolism. It's not just about weight loss or weight gain when we're talking about metabolism. It's also about metabolic rate. It's the way that your cells actually need and use energy, and it's all the different systems of your body. If you take your caloric needs for the day and you can lower them over time to a point where you only need 800 to 1000 calories per day, again, we've slowed the metabolism, and we've also lowered most likely the hormones.
Now, this isn't your body messing up, and you actually did this on purpose, right? You may not have thought about it, but you purposely lowered your metabolism, and you did that to be able to survive on less food. Again, if this was 1000, 2000, 10000 years ago, this would probably be a pretty good thing. The reason is that we can get away with eating less food, which means that we can survive and outlast any type of famine or wartime or drought or whatever it might be, and so, that's not necessarily a bad thing.

[@michellerosas1679]

We stress our body when we eat, we stress it when we don’t eat.. sigh

[@andrew19vato]

although I think there is less stress when we don't eat

[@NickolasGrisham]

Life is entropy. But that’s what makes it interesting

[@born321]

How else we gon die bro? Haha

[@tientruong2007]

short term stress is good. Stress is unavoidable. It's about optimising the levels so that our body becomes more resilient.

[@criii4950]

I know sis..

[@Everhonour]

Would like to see more of him talking how to raise your Metabolism

[@pornsakpongthong1092]

I would like to become shampoo

[@lenalim1220]

Why will anyone wants to raise metabolism? You will be ageing faster...reduction of calories by eating less daily and fast everyday is the way to optimal health & longevity! Looks at Greenland shark ...they have very low metabolic rate and they grow so slowly that they live on average 270-320 years...they are one of the longest living animals in nature!

[@Steven-bk3ye]

Build muscle. Lift weights. The will bring up metabolism significantly.

[@Marie-tf8ug]

I eat OMAD every day because Im a compulsive eater and I dont trust myself to make good decisions. I need routine, so stopping OMAD for weeks or months to reset is not an option. I do “cheat” a day here and there but thats it. Im on this train for good or for bad.

[@mdkvisions]

I hear you, I'm on day 5 of a week journey of OMAD and I am to be honest surprised myself that I actually got this far..it has been an amazing re education on my personal discaplin when it comes to food and eating, after the week I'm going to go back to intermittent Fasting every day and at the end of every month the last Wensday Thursday Friday I'll do OMAD to shakeup the system.. How long have you been on OMAD?

[@jonpaul70]

Why is OMAD bad if you get all your calories and nutrients in in that single meal? Isn’t there a guy on KZbin who eats like one meal at 4000 calories and is doing great with it?

[@Chantel.tx1]

Me too girl, I am a compulsive eater, so I am trying fasting and it is a struggle to some extent, but it controls my addiction, I will usually eat two meals during my window of eating, however I don’t want to cause any damage

[@Smarion2]

I feel the same. OMAD is my best option. However, I do notice that my weight loss will stop and it's very frustrating.

[@BrianHallmond]

Same here! I just can't have free range all day. I'm on a 20:4 window now and it's been so helpful. I still eat crap but it's stopped me from snacking all day and it doesn't wear me down

[@slainesaxon3809]

I started to fast 3 days a week about 4 months ago after watching your videos and I have to say (along with keto) it has changed my life. I've lost 18 lbs ,put on muscle and feel better than I did in my 20's. Thank you Thomas!

[@HawkinDove]

This is very interesting. They should start teaching these stuffs in schools

[@Tvaleriya]

too much money will be lost if people stop being sick and overweight. I doubt we will see this in schools soon

[@joejen7]

And teaching grammar apparently

[@jrstrange123]

Thomas Delauer, Dr. Berg and Dr. Jason Fung video get together! That would be awesome!

[@tui1418]

Jonathan Strange a juiced head a chiropractor and a fake doctor lol what u wana prove ? Earth is flate?

[@jrstrange123]

Qin Zhao Yikes! Jason Fung is a fake doctor?! There you have it folks! Thomas is "juiced" Berg is a chiropractor and Dr. Fung is fake!

[@MrFurious176]

All 3? You must want sold a ton of expensive garbage that doesn't work!

[@Actionlutz]

You want them to form something like the health avengers team? Fighting the industry with their combined super powers?

[@tui1418]

Jonathan Strange look his title “ naturopathic ” doctor Lol his not md doctor

[@ragnerhavertz1666]

I dont agree. You can intermittent fast every day . I have been on the warrior diet for 2 months and have lost 22 pounds. I think this only makes sense if you are doing a major caloric deficit like say -800 pounds, but that defeats the beauty of intermittent fasting because you are not meant to reduce you calories just reduce your feeding window. I eat roughly 2100 calories every day and have no issues with a slow metabolism.

[@JustMe-ob3nw]

I agree - I do low calorie+omad for 3 years now - i don’t want to go back to 3 meals a day - lost 75 lbs

[@KrisSugga]

You can tell how much Thomas is humble and passionate about what Dr Cabral is saying. Love your videos!

[@Dr.DerekJohnson-MD]

You can see the relief on Thomas's face when the doctor says he totally agrees

[@AIRRAID7770]

Would like to see more videos explaining the different body types and how to Identify them. Also a video about cold vs room temperature water and how they affect nutrient absorbtion and overall health. And finally, since I'm in the topic of water, cold vs hot showers and how they affect your fat loss, health,muscle recovery ,etc. Thanks Thomas for continuing to give us awesome content and making the science interesting!

[@daniellebrown5647]

diego rodriguez - I agree, mesomorphs weren't even mentioned, which is what I am ...

[@sebinoumoreau3720]

Bodytype is a myth, created by a psychologist. You can have a quick look.

[@errorASMR]

visit dr berg for body types lol

[@gentGTR]

sebinou moreau You said it.

[@gentGTR]

Pseudoscience.

[@neoman285]

I've been thin all my life and became insulin resistant with a "perfect" carb-based diet. Once I went keto (one year now), I am actually gaining muscle. I don't know if I can agree that ectomorphs do better with carbs, but we are all a bit different, for sure. I cannot eat any carbs or I have severe neuropathy. I also get hypoglycemic after meals and get very very scary symptoms with carbs. Hopefully my body will adapt in time so I can handle carbs without neuropathy and symptoms some day, but honestly I feel so good on full keto that I think I will stay on it all my life! Wonderful video as always man.

[@brunosco]

Neoman Thanks for sharing! That comforts me in my new keto diet as a thin person (and I feel like continuing anyway)! 🙂

[@stephanie_smith]

I've been thin my whole life too. I have to be careful to choose nutrient dense carbs as I have PCOS from insulin resistance. Caused me so much infertility issues. So I too believe not all ectomorphs can eat carbs...not a one size fits all approach.

[@block36079]

Do you have any research on why you don’t believe ectomorphs run on carbs?

[@cairovsn1828]

I swear every time I have a question I feel like you make a video for it! You killin it bro! 🙏🏽

[@ThomasDeLauerOfficial]

Cairo VSN glad you enjoyed the video! Thanks for watching!!

[@xxLaKalypsoxx]

This is an excellent video. That said, I have yet to meet a person who fasts everyday (for longevity reasons) that has not changed their body composition. To me, fasting has one goal: feeling better. The result is almost instantaneous. If my body shape changes in the process, then fine. But what I know for sure, is that I already feel better when fasting. My goal is already achieved. If fasting becomes as complicated as dieting was during the last 20 years, then there's really no point.

[@babehc]

The heck? You’re telling me to eat carb now? I have no craving for it and I’m doing 16/8 fasting with no problem. And now my metabolism is messed up? I wanna cry now.

[@aimi6920]

SSAAAAMMMEEEE

[@jerryher2729]

This has been mind blowing for me! No one has ever told me the body type has such significance when it comes to dieting! I have 5 brothers that all mainly had ectomorph and mesomorph bodies while I have always had an endomorph body... I come from an Asian family where White Rice is the main portion of our meal and I was always so sad that I was fat compared to all my brothers. I ate exactly what they ate every single day of my friggin life and I was always fatter. I worked my butt off and did cardio like crazy but the fat either stayed or came back. Somehow I luckily stumbled onto one of your ads about intermittent fasting and that has done wonders for me! Then I initiated into my keto phase 3 months back and it made me look so lean that I was almost in disbelief! Started this year off at 170 and some change and now ive been floating around 150. Thank you so much Thomas! This information almost brought tears to my eyes... I always thought it was all my fault for being fat and gaining weight so easily... like I was some outcast in my family. I even thought I was adopted some days... Now I finally understand that I am endomorph and my body process foods differently. Thanks so much again Thomas! Love this Channel!

[@pooperscooper4055]

Get Dr.Fung on!

[@billytheweasel]

yeah

[@dinner-at-the-diner]

Fung's book says to Intermittent fast every day or to do Alternate Day Fasting

[@jon54fwb]

Hey Thomas! I think maybe a video breakdown of all the different body’s types and how Keto or intermittent fasting might might affect each one differently would be great. Love the videos and the science! Thanks Thomas!

[@raiderrob672]

Been doing Keto since July 2017 and I.F since September. I was doing 16/8 everyday but I still got in 1800 - 2300 calories per day. 10 cub's of green's +2-4 cup's of other veggies. I have recently started doing ADF (alternate day fasting) I eat 2-3 meals on even date's and 0 on odd day's. so far it is working out real good.

[@Robert-jd4lx]

I really admire you getting that many veggies in a day. I'm still struggling to do that, so I supplement my potassium to make up for shortages. Good thing I like avocados. I've been using a 4-hour eating window, but could easily do alternate day fasting since I'm seldom hungry with my ketones so high. It probably helps to just change up the routine once in a wihle to keep the body guessing.

[@raiderrob672]

Yea for sure, I think this ADF is awesome. I do get hungry on my fasting day's but it is like if you stopped eating at 4 Pm and when you wake up hungry but it never get's more than that. also if you keep hydrated that will help.

[@gpbates6118]

I had been on Keto for 2 1/2 years for my Type II Diabetes - my AIC numbers dropped but I never lost any weight. I watched one of your videos did a 3 day fast and I have lost 19 lbs in the past 3 months. 15 lbs in the first month (in November including Thanks Giving) I'm still losing but slowly. I need to lose another 40 lbs ... I do Intermitting fasting 3 - 4 days a week and feel great and hopefully will lose the rest of my weight. I am now pre-diabetic - thank you, thank you Thomas for all the information.

[@lovingatlanta]

👍😃OMG THANK YOU!! 💞 Now I understand as a female why I was getting the responses I was getting with my body physique, hormones and energy levels...this was SUPER HELPFUL. This is why I say I’m “semi keto” I have to weave in and out of keto & intermittent fasting so it’ll all work well for me. This is so hard. Why can’t we just eat what ever we. want in moderation, exercise and have to body we want, with the energy balance we want. Why can’t it be simple. Sometimes I want to throw up my hands and give up. 😩

[@robin-elizabeth2975]

BIOINDIVIDUALITY IS KEY IN EVERYTHING! It's so cool to hear people understand this!!!

[@Rush-ld2qr]

Thomas, I just wanted to send you a brief message to express my thanks and gratitude for all the great health information and for sharing your very educative opinions on keto, fasting, and overall just doing what’s right for your body to live a long life and become a healthier person! Keep up the great work! Many thanks again to you! You have a lifelong subscriber and advocate for your channel here! Much respect to you 😀

[@jazminwilliams5116]

LOVE LOVE LOVE that you guys included the info about Endomorph, Ectomorph.. There's also Mesomorph..I'm an Endomorph hand this has helped me learn SO much about my body and what workouts work best, as well as food. I think this would be a great second video to get more in depth in. THANK YOU!!!

[@dgmoreno747]

Thanks for sharing and being willing to grow in knowledge and being willing to share that growth as the science comes. As a woman, I observe low carb but not keto and understand that cutting out sugar and excess carbs makes me feel better. I 100% agree to listen to your body and don't feel bad for listening to it. The kinder I am toward myself, the more my diet feels more natural as a lifestyle and I lost 30 lbs by being kind toward it.

[@NewbieFitnessAcademy]

That's awesome! Cutting out processed foods and sugar is definitely the way to go!

[@oscar050177]

Thomas: I have been doing OMAD since 2 and a half years consecutively and i feel so good like never before in my life. 8-10% body fat all year round, full of energy. I think virtualy everybody can do Intermitent Fasting allways and it is totally safe and super healthy.

[@user-mj7ny7ce6x]

omad like eating window of 23:1?

[@oscargrotewold5930]

@@user-mj7ny7ce6x yes!

[@Tundra_Guy]

Omad is not about reducing calories to 1000 a day. Still eat same amount of calories so you don't lower metabolism. Not sure why both of you assumed this.

[@rich8381]

Because how are you going to get your RDI in one meal? It's not about calories, it's about getting all your nutrients. Calories mean nothing, nutrition is everything

[@betoaz602]

@@rich8381 I take my daily multivitamin 😎👌

[@rich8381]

@@betoaz602 multis do jack. The bioavailability is less than 15%

[@nicholascurran4290]

Tundra Guy agreed

[@tianarmas1665]

yeah try to get 2500 calories in one meal lmao your gut will explode.

[@TheDanson000]

I just stumbled upon your channel and the content is amazing!!! I have been on the ketogenic diet for some time but my results started to wean and realize that I was ingesting the wrong types of foods i.e. whey protien and wrong nuts. I am Ultra excited that there is so much research-based information on here and it is very detail-oriented. I have already bought several items that you have mentioned including apple cider vinegar and salt. Thanks again and I myself have lost 120 lb since 2007 and the only way that I have been able to keep the weight off is through the ketogenic diet and intermittent fasting. (320lbs-200lbs @ 5'10") Thanks keep up the good work and congrats on the new child!!!

[@sarahyilmaz7202]

I just started Keto 2 days ago. I have my BP Coffee in the morning and have lunch and dinner sticking to my macros. I feel pretty good and lost 4,5 pounds in 2 days. I never heard of Keto as it is not that popular in germany yet. I was diet coke addicted and had at least 1 L of it each day for the past three years. The first day of Keto I have had the worst headache ever but now I am fine and I will stick to my new lifestyle. Thanks so much Thomas, you motivated me so much with your videos 🤗

[@rcd1of1]

I've been fasting for 16 to 20 hours a day recently but usually eating two pretty big meals back to back during my eating window. I haven't been counting but I'm pretty sure I've still been getting close to 2000 calories a day. It's not really even difficult anymore.

[@rogerg0834]

Ryan Dent exactly....I am eating a deficit so that I can lose body fat. However, I can easily eat 2000 calories or more, healthy calories, in an 8 hr period. So..the video specifically says...I.F. AND eating less.

[@Sycle24]

rogerg0834 there's no such thing as "healthy calories"

[@LordDivine1]

Not to go after your username here AnAnnoyingKid 2... But you need to educate yourself on nutrition before entering the comment section.

[@Hume108]

lol I'm sure he purposely chose this username to tell us that he is here to troll

[@JohnnyPepere]

It's not supposed to be difficult :)

[@victoriagranger4314]

I am one of those endomorph women who hit a wall somewhere after 6-7 months on keto and IF (I am also hypothyroid)! Fast forward to about 14 months and I've been having multiple hypo symptoms: low body temp, water retention/puffiness, irregular periods, some hair loss, and I have trouble falling asleep. What is the next logical step? Carb cycling? Clean, whole foods including lots of fruits and veggies and moderate carbs? I'm not quite where I want to be, so I'd like to keep progressing somehow!

[@DJASenOfficial]

You need to calculate your TDEE and eat according to your macros to get your metabolism back , up and running. Then again go on a slight deficit of 300 calories to start your weight loss journey again.

[@jlee1936]

100 percent on point with the endomorph body type. I feel that body types are often overlooked when deciding how to eat and this has made a world of a difference for me

[@joliethomas1428]

This was very helpful. I am stalled, confused, old and stressed. I’ve never been so confused about a diet in all my life. The best part of Keto is that I’ve learned more than I ever wanted to learn. I will probably watch this video again.

[@Lulu-kt6gr]

What’s the best way to speed up metabolism if you’ve slowed it down by dieting in the past?

[@anav587]

Get high every night and pig out, thus ruining the diet. Then you'll realize you should just do IM instead of trying to eat a 1800 calorie diet through the day.

[@CrackheadMeow]

I’ve heard reverse dieting works

[@agnes0909]

Eat smaller meals but more often

[@honestcomment6889]

Interesting, I raised exactly this question in one of the first video I saw from your channel on intermittent fasting (slow down of metabolism) : thanks for considering it and answering in this video!

[@lottat6420]

I love the way Thomas is curious and never fanatic! We all learn more. 😍

[@ranik.4443]

THANK YOU! Thomas DeLauer. You never know what you may hear in a video that is totally unrelated to the video subject: You said women tend to hit the plateau at the 2month mark. And that keto works well for women in short bursts to achieve weight loss. That message was god sent for the state of mind I'm in! Nuggets like that help me to understand better what I need to be doing. I've gone 'all-in' again for the umpteenth time, on yet another diet ... So far I've discovered I'm an endomorph with pcos and other physical issues. That most my pain/ symptoms will go away with weight loss except it's the hardest thing to do and im in a bit of a vicious circle! The journey continues to find the right cocktail of solutions for me. Thank you for the contribution too that.

[@jaz_ok]

What I'm hearing is that it's not the fast but it still comes down to calaries that slows it down , I can easily eat 2500 calaries in a 4 - 6 hr window especially when training , 1000 calaries a day I'd be starving , What I'm also now hearing in the keto world is that long term keto makes the body so efficient that it automatically has one eating fewer calaries,, the metabolism slows down because it's so efficient and it's actually a good thing not a problem , Is this true ? It makes sense that our ancestors would have benefited from an efficient slower metabolism , a high metabolism is probably a modern day thing because of these modern processed foods

[@JesseJConrad]

Yes you are right, in the olden days haha a slower metabolism that is more efficient would have been best, however, in todays world a faster metabolism allowing a higher caloric intake is much more beneficial.

[@jaz_ok]

in what way ? getting more from less is always more beneficial , how would a faster metabolism be better ? if we function well , experience less hunger , increase longevity , have a body that is very efficient at getting the most from little food how would have it running high be good ? running higher means its aging faster , it actually is not very efficient and needs a lot more to get the same job done , a faster metabolism leads to frequent eating , a metabolism running on fat leads to infrequent eating and leads to a slower metabolism but thats not a negative thing ,

[@pratimputatunda9384]

jaz ok Bang on! Thomas doesn't get Fasting.

[@NurseJackie2582]

I do keto and also IF. I fast anywhere from 16-22 hours depending on what my day looks like. I don't eat until at least 1230 or 1 pm and I stop eating by 8 pm. If I'm out running errands and I'm just not hungry, I won't bother to eat until I get home. By that time it could be 4 pm and my family will be home and wanting dinner within an hour or two so I just hold off and eat then. And the thing is, I'm just not hungry! If I'm hungry I'll eat but usually I can go out and be away from home all day and not think about food. Most days I'm barely eating 1000 calories. I feel like I must be starving my body but I don't feel hungry, just satisfied. So I think that is what you mean when you ask if your body becomes more efficient on keto and IF. I believe so.

[@jamesbruh8437]

the bigger you get the faster your metabolism dude lol

[@jimmypittman761]

Amazing!!! 2-3 times per week sounds better.... Great clarification.

[@amys.8534]

Thank you so much Thomas for providing this information. I am 51-year-old female who has been intermittent fasting 18-20 hours a day for 12 weeks now. I have lost 15 pounds and I am satisfied that I am at a very good weight, (less than I weighed in high school). I’m afraid to stop IF because it’s scary, this has become my new lifestyle and I’ve done so well and feel pretty good so I am afraid to change things up. This video gives me permission to do so!

[@NewbieFitnessAcademy]

That's amazing! Funny how eating less makes you lose weight. It's not rocket science :)

[@jedediyahaaronyisrael7118]

I’ve been doing OMAD for over a year, eat at either 4 or 5pm daily. I make sure I hit pretty close to my required calories. I went from 265 pounds to 180 pounds and I feel great.

[@samanthab4021]

I'm curious if you have been able to maintain your weight now?

[@joniborboa9249]

Just what I needed to hear at this very moment! I lost weight really quickly and I'm now hitting an emotional distress wall. Feeling totally lethargic and depressed I know I'm not eating enough calories maybe a 1000 and weight loss is slowing way down. No offense but usually your videos are way over my head because of all the scientific facts...I got this one! :) Gracias!

[@ji4tmh615]

Im already jacked and have been all my life with a great metabolism. I started detoxing, then IF/Keto and doing OMAD on a daily with periodic 24-36hr dry fasting, plus added HIIT to my workout routine to see how much leaner I can become ...and almost immediately weight I never knew I had was just dropping from my body like none else with just about daily visual results that I can feel. I've had pure muscle all my life and none of it was catabolized, my waist has dropped from about 33 to 28(even my boxers were too big for waistline- goes with my frame) and abdominal has slimmed drastically leaving nothing but "bulging" abs with shredded obliques, legs, arms, chest and back with webs running through them(visually like Ulisses Jr, with more veins). one may ask "how did you maintain your muscles for 3months without high protein and calories" and my answer is that I have not obtained my body from high protein nor high calories because I never really ate like that to begin with and I've seen people who loss muscle just from not eating enough, but that's not me. The best part about this is that my metabolism stayed sky high for the duration(3.5month) Yeah I seen the videos saying it'll drop, but everybody is not the same and till this day I can eat without calorie counting and stay extremely lean as I am with my new "lighter", but super jacked body. A high metabolism is a must have because without it, not only would it be harder for you to lose weight, but you'll gain everything right back if you revert back to your normal eating. I'm permanently adding the HIIT and IF, with periodic 24-48hr dry fasting to my schedule even though it's not needed for me to maintain, but because of the many benefits that I feel comes from them as a whole.

[@SuperFlawless2010]

Lucky mesomorphic bastard, LOL.

[@ritaromano9026]

JI4TMH # m

[@ji4tmh615]

James IV, This is for my “usual lifestyle”, it doesn’t mean I don’t have my bouts where I step out for a bit...and every time, nothing happens. I know my body and if/when I eat in excess whether it’s 2k or 15k added calories per day, my metabolism raises to metabolize the added load, it’s no slouch and it definitely carries its own weight when needed.

[@DNawakanth]

Hi Thomas, I think this is wonderful information and Dr. Cabral looks very effective with his information. Request you to make more videos with him exploring ayurvedic benefits when it comes to fasting and feasting... Thank you.

[@johnsirko4]

Confusing..... so do you recommend not doing a 16 to 20 hour fast daily but do a one or two day straight fast each week

[@brunosco]

John Sirko Lots of info, lots of control freakiness... I’m slightly stepping back and going more with my feelings and intuition, listening to my body (keeping info on, but a little bit in the background).

[@ykonratev]

If you're actually hungry then eat...if you're not hungry don't eat. Idk why people make it more complicated than that

[@Xbitrate]

Please make a video about ashwagandha (benefits, dosage, side effects, when/how to take, link to fasting and overall science) TY!

[@Michael-cl9mb]

Xbitrate ashwaganda is toxic. consulta dr. Ede And dr. Shawn backer

[@user-kl1on3nw7y]

Michael Robles how is it toxic ????😱

[@no9254me]

Yes interested for fertility

[@Michael-cl9mb]

shavacadoo check out Dr. Georgia Ede website: diagnosis diet

[@Xbitrate]

Michael Robles there are studies that show is non toxic

[@terrischofield4671]

I’ve been keto and if for 5 months I’ve lost 56 lb and 37”. Feeling great thank God and Dr Eric Berg & you 😊

[@RahulSharma-bk3hf]

Like I also thought of keto but I have heard many things like people are getting some organs problem because of keto,it can be they are doing wrong but it caused death

[@swift4311]

One meal a day?

[@bmi1965]

Wow. I just found your site and I decided to try the intermittent fasting since last week. I was stuck in my weight loss and couldn't seem to bust it, I fasted once last week (Tuesday) and twice this week (Mon & Wed), employed your recommended drink list for fasting on those days, and immediately kickstarted my metabolism. I've dropped 5 lbs and my energy is through the roof. I really appreciate your videos. Really great info! Keep it up! This particular vid exactly answered a question I was thinking of this morning about overall effects of continuing this practice. Even got my son on this.

[@Phyloraptor]

Lot of interesting infos here, learned many things

[@johntharaldsen9139]

I noticed that many discussions on the frequency of Intermittent Fasting are commonly focused on reduced calories on Fast Days, but just because you stop eating for 16 to 20 hours per day doesn't mean you need to eat fewer calories. There are many benefits to Intermittent Fasting without necessarily lowering calories any more than you would for some other diet. My understanding is exercising during the fast window burns fat vs burning the food that you'll eat during your eating window that day. So as long as you are consuming what could be considered maintenance calories on I.F. days, the metabolism wouldn't be impacted for extended days of fasting. I went from 180 lbs to 157 using Thomas's Science Based Six Pack program and am ripped and in better shape than I have ever been in in my life and I have stayed fairly fit over the years, now at 48 years old. I am trying to gain weight now while on Keto and I.F., so this further highlights this whole calorie reduction idea...I am increasing calories while following I.F. to the point where my weight stops going down...I don't want to lose any more! I am up to 2100 during fast days...I hope to see 2300 on fast days to aid in gaining weight from lean muscle while keeping fat off by working out during fast windows. So I don't believe I.F. always needs to be associated with weight loss or calorie reduction. Those that want to use I.F. for weight loss but want to do it ever day could alternate how many calories they eat on some of the I.F. days to minimize the potential of lowering their metabolism.

[@RushellKB]

For me I find it hard to eat at maintenance while fasting. I just can’t eat such big meals.

[@robertcomo]

Thomas why do you insist that IF = less calories in a day?

[@reggie7716]

Yes I noticed that he seems to correlate Intermittent fasting with calorie deficit. A person can easily do 18/6 fasting every day at maintenance calories or even surplus. Kinda frustrating that it's presented as being synonymous with calorie deficit only.

[@mountdoomee]

I agree completely, I can easily consume 3k calories in 4 hours, and they are healthy calories... Fasting does not = calorie deficit!

[@raym0s]

because if you have a small eating window it would make sense that you would eat less because you have less time to eat...

[@brittanyadcock8668]

Many people who fast at least TRY to get in all of their daily calories. It is much harder for people to do so when they first start IF because of the fact that you do have to shove all calories in at once lol, but your body ends up getting used to it and in return will allow you to eat more in a shorter time period.

[@brittanyadcock8668]

@R!OT EARTH my last name is the opposite of what is shown in my username lol.

[@catlinhollow]

THANK YOU!!!!!!!!!!! I'm an obese perimenopausal endomorph. I've been doing IF for over a month now. I started out at 14 hours, and have woked up to 19:5 6 days a week. At first I felt great, but this last week, my cortisol is up, I'm in a constant state mental fog, and I've got insomnia. I was about ready to give up on IF and just go back to Whole 30. I don't do well on high protein or high animal fat, as they make my digestion way too sluggish, but I thrive on a huge chef salad with olive oil and vinegar. After watching this video, I've decided to IF M-F, but vary the number of hours between 14 and 20, and then mostly clean eat feast on the weekends with no IF.

[@thouwilson]

I just want to say that I have recently been thinking about losing weight and feeling quite down about it, not just because I'm fat but because every time I try to lose weight I don't see a difference, I'm only 20 and I weigh just under 120kg which is horrible to think about. But since I've seen your advertisement about the green detox and intermittent fasting I thought I'd give it a go and so far I have not regretted it once, I'm changing what I eat, how much I eat and when I eat, along with exercising. To be honest it has been a struggle and I am waiting for the green detox to deliver (I live in the UK so it takes a while to get here) but you've given me the inspiration to do this and I am feeling better about myself. If you've strolled along this comment and you are struggling to make a decision about the green detox and all the intermittent fasting, GIVE IT A GO! Thomas constantly shows his transformations through out his videos and has the interests of YOUR HEALTH AND WELLBEING, plus if you are reading this Thomas I just want to say thank you for inspiring me to get fit and helping me and so many others.

[@HotSeat17]

Endomorph here. Carbs/sugar are like poison to me. Went on Keto, lost 32 lbs., keep carbs to 20 grams or below and feel great in my skin again! Thank you for this video!

[@swift4311]

One meal aday?

[@chingachingachinga]

So basically it's the low caloric intake that may slow the metabolism, not the fasting itself? is that correct? That is, if I do intermittent fasting all week, but for 5 days with one 1000 calories meal a day, and than on the remaining days eat a 3000 calories meal (easily achieved with healthy high fat) I could do it all the time without lowering my metabolism. Is that correct?

[@Andriulli25]

Idk man. But I been doing rolling 46s with about 3-3500 calorie refeeds and my TDEE is about 3000 a day total and I am still losing weight comparable to when I was eating daily OMAD at TDEE - 500 cal.

[@V4D2]

Much respect for bringing in Dr. Cabral, helping out with diluting some current... 'trends'... Solid video ! Thanks ;)

[@curriesis3]

WOW WOW WOW!!! This video was so very informative for me! I have learned so much from your channel. I am encouraged, educated, and motivated with each video. You explain things in a way that everyone can understand and apply to their lives. This particular video was incredibly, incredibly, valuable to me. I now know my body type. Why it is doing so well on Keto & intermittent fasting. And what to do when I hit that wall, when my body seems to not be responding to what it has on Keto/intermittent fast. I have only been on Keto/inter. for a week and a half and I tell my husband..."I am amazed at how my body is just constantly screaming THANK YOU!!! to me every day. I am listening to my body, and learning from you and others how to do this right. I was so so discouraged and overwhelmed that at 53, I had no idea what to do to get healthy again, and lose 100 pounds. I miss my healthy self. My strong self. I didn't recognize myself in the mirror anymore. It was so sad. Keto has given me my life back and I have so much to look forward to in confidence that I WILL get there! And I'm only starting my 2nd week!!! This just feels right on so many levels. Thank you from the bottom of my heart for all that you do to share the information you have to help us live Keto. My husband and grandbabies thank you as well. They will have the healthy, strong wife/grandmother to enjoy! Hugs from Maine!!!

[@BennyLR]

Ohhhh my... I don't think this one should have been made without Dr. Bergs supervision lol.. body types are soooo much deeper than this.

[@leonemclay]

BennyLR I'm confused all I know is I don't want to plateau and I'm hooked on intermittent fasting I keep wanting to do more and more of it now I'm afraid that I'm going to hurt myself I guess I'm going to go buy a bunch of dr. Berg supplements and keep going at it

[@reggie7716]

Leonard McLay don't worry about hurting yourself with intermittent fasting. You can do IF every day, get the benefits of greater insulin sensitivity, and growth hormone, and be fine as long as you get enough calories and nutrients. Metabolic slowing is only a concern during prolonged calorie deficit. If you feel you need to increase your calorie intake a bit from time to time so that your metabolic rate dosent slow down that's fine just pick a few days a week where you increase the amount of food you eat. Most people can easily get 2000 calories or more in a 4 - 6 hour eating window. You don't need to stop IF at all.

[@tinaoom]

Woah, I learned so much about my own body from this. So cool.

[@ketocricket3340]

I do IF 5-6 times per week. But it doesn't effect my calorie intake. I eat in a 4-8 hour window depending on day. Generally just 2 good sized meals. My calories vary from day to day 1450-2100. No issue getting them all in. But I appreciate that we are all different.

[@gauravsinha5830]

Now, this is what I am talking about, Thomas! This was one of your best videos. I do IF with 2K cals every day.

[@attakullakullaoukonunaka4091]

Not too sure about the info here. I think it all boils down to what clearly works. I have the mesomorph body type (which wasn't even mentioned for some reason) but have had low body fat and muscle density for most of my teenage life...which would sound ectomorphic, but is likely due to the thyroid issue I already had. Since I started a ketogenic diet and began intermittent fasting, two meals a day roughly between 11AM to 7PM, I'm feeling a lot better. Eating a satiating high-fat meal 4-5 hours after waking and before sleeping, getting that 16hr fast in, has noticeably balanced my hormones and improved my endurance to recovery in workouts despite being skinny. I'm not sure if this is because I'm a mesomorph, that I can metabolize both fuel sources well, or what but I've seen a lot of ectos and endos function just as well on either one and successfully lose fat and gain muscle regardless. Even keeping the diet up for years. Maybe I'm misunderstanding Cabral, but this just seems false. The problems that were mentioned sound micro-nutritional rather than the other way around. I've never seen another ketogenic doctor make claims like this tbh

[@creamofthecrop5868]

Yea where’s there view on mesoporphs

[@GabrielAlmeida-pm5yq]

how can you fix your metabolism after messing it up??

[@wildmansamurai3663]

Gabriel Almeida keto and intermittent fasting

[@GuitarSamurai17]

Gabriel Almeida eat normally for a month with a workout once or twice a week

[@BayWolf79]

Gabriel Almeida

[@JohnnyPepere]

you can't

[@UntakenNick]

There's no such a thing as a messed up metabolism, it's always a reflection of your current diet an lifestyle.

[@amytavares6369]

Fantastic video!!, Something that I am currently working on, the carb cycling, boosting my metabolism and intermittent fasting! Thank you so much for all you do! Excellent content, looking forward to continue to learn/follow you!

[@sullyduramax]

Thomas I have been fasting for 5 weeks and ripped off 30 lbs, yes i'm an endomorphic body type so its easy to burn fat I guess. But more importantly I just did my blood work last week and was astonished with what my Dr did. I got my medications for blood sugar dropped, my high blood pressure med's dropped and I am no longer 70 pts high on my cholesterol its now 20 points high before meds. I am hoping to straighten out my cholesterol before my next visit. 48 YO male started at 289 lbs sitting at 259 and dropping. Thanks for all the substance enabling me to absorb the science and it makes sense to me when I learn like that. I AM BACK!

[@thetransformation9932]

Dr Fung says fast but don't reduce calories. Why reduce calories just because you are intermittent fasting? Just eat what you would normally eat in a day during the eating period. Right? What about exercise? Just exercise after waking up on an empty stomach or after eating.

[@wildmansamurai3663]

Calories always matter.

[@mcswipe16]

When you say fast 3 days a week, do you mean a full 24 hour fast, or a 16 hour fast with an 8 hour window?

[@rebeccapuckett3658]

This video was so informational and beneficial. I'm going to do more research on these types of body types.

[@bigheartedgal833]

LOVED seeing Dr. Cabral on with you! Upped the science and the explanation that much more. Amazing. Thank you.

[@christophermelle5431]

Awesome video man. I'm just curious, is the caloric intake and nutrient deficiency the only issue with intermittent fasting everyday? I have no problem hitting my calories while intermittent fasting. I can do 2000 calories in a single meal, whilst still eating good clean food. If I'm still hitting all my calories and nutrients, in your opinion, is intermittent fasting still good to do everyday???

[@nokoolaid]

What if you eat the same amount of calories in two meals as three? Does the metabolism slow down?

[@billytheweasel]

My question too. IF is not 'fasting' for over 24 hours. The body is on a 24 hr cycle AFAIK. Insulin is the key anyway. More than IGF-1, free radicals, LDL-P, and test... insulin is the bad guy.

[@ItsLoriK]

From listening to Dr. Fung I believe that making sure your calories aren't too low is the key whether you get it at 1 or 2 meals (as he's a fan of IF).

[@nokoolaid]

Lori K I am not. I had a lap band put in in 2009 and doing IF with two meals same macros screwed it up. I should have stopped eating, but I am already at a 20% deficit. If I went down 2-300 more calories, I’d be hungry all the time. Should have stuck with the plan. I’ve lost 138lbs in a year doing three meals. No special potions or supplements, no special procedures. If I can’t get it in fry’s, I don’t need it. I do up to 30g of carbs a day too as I’m bigger than most and it’s worked. IF they said...not anymore.

[@renatamihalache2600]

I guess the think that slows metabolism is the long presence of glucagon in the blood which ask more cortisol. On high cortisol, thyroid slows itself, keeping the body resources for bad days. Stress does the same.

[@radejradej]

Hello all , Thank you Thomas for the explanation. I have been doing 16 hours of intermitent fasting all mondays , wednesday and friday and i feel amazing :) this vídeo clarified and improved my process.

[@gregorioeduardolopezmillan5830]

Thomas can manage the interviews so well he could make millions on TV shows.. Helping people be healthier and good looking.

[@rdiemidio65]

I fast every day until about 2:00, however I eat over 1500 calories in my eating window. Will that slower my metabolism? I am not over weight. Pretty fit.

[@IPhantomLordI]

That's what I wanted to ask. I'm still eating my maintenance caloric intake (1800) while fasting. My metabolism shouldn't slow down then... right? I'm just forcing my body to only run off fat stores for a short period of the day and I'm getting a small boost in other benefits like HGH levels etc.

[@darksavior1187]

It shouldn't because they are talking about people reducing their caloric intake through fasting, not limiting the same intake to a window. This seemed more like a talk about fasting, not intermittent fasting, at least not the two popular ways people intermittent fast: Using an 8/16 split or some variation, or going OMAD. Same calories, or with a slight reduction for weight loss, but just in a specific eating window.

[@tbn1996]

Hamish Murphy If you eat ur Maintenance caloric intake ur metabolism wont slow down. Only if youre in a defi it ur body will get used to the deficit to where ur deficit will become ur maintenance and u slowed ur metabolism down. To not allow it people use Carb cycling and HIT training

[@JesseJConrad]

Yes it will, your body will be accustomed to eating 1500 calories and adjust the metabolism to just that, I would work on increasing your maintanence level so it is sustainable in the long run. 1500 calories per day is not sustainable in the long run

[@lukaspruess7125]

your metabolism doesn't slow unless your in a calorie deficit for a long time.

[@tristunalekzander5608]

2-3 times a week? What if I just fasted for 3 days every week? Would that still lower my metabolism?

[@NeilHaran]

Great video! Would love to see one (perhaps with Dr. Cabral) focusing on each body type. I regularly fast, and am an ectomorph. I don't wish to mess up my metabolic rate or slow it down in any way, but I am on a caloric deficit every day simply because I don't wish to eat so much on a keto diet. And also I regularly water fast for 3 - 5 days once or twice every month.

[@pdmorale]

Love your channel! Clear exposition on many topics. I've incorporated several of these into my lifestyle seeing substantial improvement, which I thank you for! Already been subscribed for a year now:)

[@jjkay6527]

Very interesting video!! Validated everything I thought to be true! Aweeeesome!

[@dietrevich]

When I do my intermittent fasting I still eat my regular number of calories per day (around 2,000)so I don't see how this would reduced my metabolism. (btw I do and 18 6 IF)

[@omarsalih5829]

One of the most informative video!! keep it up man.

[@EsseQuamVideriSe7en]

As I go through the Thomas DeLauer library of videos I come across another gem. Such a great video on the frequency of IF and how prolonged low caloric intake can affect your metabolism. I was OMADing every day, and even though I was eating close to my daily caloric intake, I didn't want to limit the benefits of IF by letting my body get used to it. So I changed to randomized (16-8 x3 days) (Omad x1 day) - and (normal eating x3 day) every week. This video reinforced my making this choice of doing IF as fasting intermittently throughout the week. This video also brought about the question of what my goals for IF are. I have to ask myself if it's simply to look great or is it for longevity. The answer is, I am truly interested in being the most healthy I can. But I would sure love to hear more from Thomas on longevity through lowering caloric intake. (1000 calories a day seems so extreme) This video also brought to light the importance of body type and how each person, with their mix of endo, ecto and mesomorph, is different and they need to find what works best for their body type. We can't all look like Thomas. That's just a fact. But not looking like Thomas has less to do with how we eat, and IF, and more to do with our body type. I will be looking deeper into fasting methods for body types and hope to hear more from Thomas about this in the future. Most important for me in this video was Dr. Cabral's comment on fidonutrients and how our limiting them through keto, fasting, or low caloric intake, could have long term consequences for our body (here in the video: kzbin.info/www/bejne/eHmZqpmgma1smNE ). This has been my main reason for not going keto. I don't eat a lot of fruits, honestly, but I wonder if eating a wide variety of them in smaller portions isn't important to get a broad spectrum of fidonutrients from natural sources. I asked Thomas in the comments of another video about cutting out fruit in the past (and he was kind enough to answer me) but his answer that I would get my fidonutrients from vegetables did not appease my unease. Dr. Cabral's comment on the subject also make me wonder if cutting out fruits and limiting vegetables, long term, is wise. Thomas said "Yup." when Dr. Cabral said "Am I more at risk to become catabolic? (by not eating fruits and vegetables)" ( kzbin.info/www/bejne/eHmZqpmgma1smNE ) but I wonder if Thomas really does agree. I'd love to hear more on this.

[@peterkehayov]

What happens when you fast every day for 18-20 hours and still consume 3000-3500 calories? Does it still slow down your metabolism and what else happens? Endomorph, 180 cm, 90 kilograms, trying to put on mass.

[@maximilianalexanderdonnerb633]

From what they have been saying in the last videos, regarding this specific topic, it should be a NO. Somehow they started correlating IF with a caloric deficit, which is possible but isn´t the case for eveyone, like yours for example.

[@jubaymc5875]

@Thomas: You didn't address the question, "Can IMF slow down your metabolism?" You talked about low kcal, different body types, different energy sources etc. I think we are all clear that if you give your body a particular amount of kcal on a regular basis it'll adjust to that. If we had three groups of very similar people, they all had 2100kcal per day, they all exercise the same amount, same amount of sleep, all the same body type, all three groups had the same mirco nutrition per day etc etc. The only difference is that Group1 had 3 meals a day, Group2 did IMF (16hr-8hr split) 5 days then had 2 days (weekend) of 3 meals a day, Group3 did IMF everyday (16hr-8hr). Explain why Group 3 metabolism will slow down, the reason for your hypothesis and the factual evidence to back it up. "We should put just as much energy into proving whether our theories are right or wrong and celebrate those just as much for either result" Thanks :-)

[@justrusty]

Good to hear a nuanced viewpoint. I have done well on TRE and LCHF, but I clearly need to make some adjustments. My body IS telling me my metabolism has slowed down, based on detailed tracking of certain exercise metrics.

[@BJEAKE]

I am an endomorph, and I have responded extremely well to keto and IF.

[@shadowjago1015]

I do IF but still eat 1750 calories, am I ok? I've had great results and never felt bad. I do 16-8.

[@JohnnyPepere]

It depends on your maintenance level. If you burn more than 2200 kcal/day, you can do it for a short period of time (1 month) to cut some fat but then go back to maintenance level or your metabolism will slow down. If you are overweight you can do it for longer period of times (not more than 6 months i would say).

[@DJM3KS]

JohnnyPepere stop talking shit. You have to be restricting your eating waaaaaay more than that to effect your metabolism.

[@honestcomment6889]

Next video: on best low GI and low Glycemic response veggies, starches etc.

[@cardi60]

great video, I have been LCHF for 2 years, and for a long time, did not lose much weight, but did not put it on either, partly (I think) to being T2 diabetic, was worried about cholesterol, and ate less animal fat, cooked though in butter, increased my vegetable intake slightly, I fast till midday, and have olive oil on my salads, and apple cider vinegar. Had a blood test and my A1C is 5.5 or 99, and I am now pre diabetic again. my cholesterol is down too. So all you T2's out their who are struggling don't give up on LCHF, just tweek your diet, and you must intermittent fast.

[@jamesbruh8437]

COUNT YOUR CALORIES MORON

[@sumitrasekaran5924]

I do the 18/6 protocol everyday and i actually eat a lot more calories than i did when i was not doing the IF. I also exercise 4-5 days a week and feeling great. That knocks down your theory immediately. I dont do the keto and im vegetarian and eat whatever i want maintaining a healthy intake of food.

[@herbertrafael8001]

I'm an ectomorph and im feeling better than ever after starting keto

[@tobydude7462]

What were your goals when you started? Weight loss?

[@martinrafaello9797]

Ok Thomas, so how do speed up your metabolic rate, do you eat extra food? Could you explain in one of your videos, please?

[@JesseJConrad]

Lift heay weights, limit LISS cardio and maybe add some HIIT in there and eat at your maintanence level. Slowly build up calories and I mean slowly.

[@martinrafaello9797]

Thanks Jesse.

[@jamesbruh8437]

eating more calories does speed up your metabolism via GAINING WEIGHT LOL.

[@ama-tu-an-ki]

Short answer: YES. Been there done that (for 2.5 years).

[@johnquillan4694]

Thomas...i have wanted to say how impressed i am with your knowledge of all the different body types...its what its all about and i respect your kmowledge!!!!!

[@ThomasDeLauerOfficial]

john Quillan I appreciate that! Thank you for tuning in!

[@TKim103]

Waiting on a podcast with Joe Rogan and Dr. Rhonda Patrick

[@toriilynn1970]

I am one of those females you mentioned. I started keto last year and then hit a wall for about six months. I started intermittent fasting two weeks ago and finally see the scale moving and my clothes are getting better, so what do I do now? Feeling a bit confused now

[@ronniehernandez1384]

Torii Lebel same

[@UntakenNick]

You could do IF without keto, one meal every 12 hours.

[@jamesbruh8437]

count your fucking calories jesus idiot. Stop being lazy

[@MRaZra]

The most crucial part of this video was whether slowing caloric need is slowing your metabolism as well. This needs more explanation. I have dozens of questions about these!

[@Kjohnson90302]

I was struggling to understand why the first time I intermittent fasted I lost 11 pounds in 3 weeks. I stopped fasting during the holidays and gained it all back. This video has helped me understand why. I am a endomorph and I think fasting 20 hours a day for 14 days was too much. I was hungry so my body held on to fat. Thank you for your guest speaker and helping me understand too much fasting is not for my body type. I will try every other day and implementing Keto.

[@BiscayneBeast]

What about OMAD 24 hour fast but eating 1800-2200 calories in that meal?

[@JohnnyPepere]

you won't be able to eat enough veggies

[@NewbieFitnessAcademy]

It depends what that meal is composed of. Is it high in fat? High carbs? Lots of processed food?

[@SiimLand]

Metabolic Adaptation

[@DiogenesNephew]

Bro, you're too qualified to be here.

[@wheremylifego3790]

@@DiogenesNephew 🤣😆🤣 he is tho man still lol

[@jgoody13]

This is a little off topic but an important question, none the less. What's your take on spiking insulin post-workout for muscle growth? Is it possible to do this while intermittent fasting? Perhaps post-w/o if you're no longer in your fasting window...? I'm almost certain this cannot be achieved during the fasting period as this will create a metabolic response. Looking forward to your response. Thanks Thomas!

[@brettvolker3012]

I can't exercise (doctors orders!) due to bad hip and shoulder. I am on the mend and can't wait to get back to it. I've been doing the intermittent fasting (8 /16)since April 1st. I started at 220 lbs, and I am now down to 195 lbs. I fast 5 days a week, and have 1 "hardcore" day of 1 meal usually on Thursday. Cheat day starts Friday night and goes until Saturday night. Sunday I use for getting synced back up for Monday. I think I'm consuming around 1200 to 1500 calories a day. I work at a desk all day, so I figure low caloric intake won't be to bad for now. I plan on increasing calories once I can get back to being active. Anyhow it's melting my weight gain away AND keeping the fat off while I heal my body! Keep up the great content Thomas! Idea for a video: The effects of intermittent fasting on the way our bodies heal. THANKS!