The OPTIMAL Intermittent Fasting Protocol | Michael Greger, MD

An excerpt from my conversation with Michael Greger, MD. Full conversation here 👉🏾bit.ly/richroll522
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[@idunsgarden]

I just clicked because the thumbnail of Dr Greger was absolutely unhinged. 😅

[@annaburke8537]

Same 😂😂

[@Zugzzzwang]

Me too 😂😂😂😂

[@Zugzzzwang]

VEGGIESSSSSSSS

[@zamfirtoth6441]

Hard to believe people take health advice from him. Probably the same crowd that still wears masks.

[@ShadowsCread]

You are delusional if you are not taking advice from him ​@@zamfirtoth6441

[@redman958]

I sleep a lot better when I don't eat at night.

[@bigdripbiglifts3546]

Said no one ever

[@niken538]

@@bigdripbiglifts3546 this is really common actually, eating and digesting food raises your heart rate and body temperature, and you need a low heart rate and temperature to sleep optimally

[@gailmattingly9604]

@redman958 I sleep better too when I don’t eat at night

[@RoscoPColtrane-x9f]

I really expected to toss and turn from hunger but it turned out I slept way better fasted.

[@gailmattingly9604]

I have been fasting over night for the past two weeks. No food or drink except water and I sleep better and my morning walk is so easy and enjoyable. I fast from 4:30 pm until 5 am the next morning. My body feels so much better. I am working up to fast longer but haven’t obtained that goal yet.

[@HKTjohnnywalker]

My window is 2pm to 8pm.. went from 420lbs to 190lbs. And I still maintain this window to manage my weight. Works for me...

[@austinheyman]

This is peer-reviewed study talk, and there are always outliers. The best thing to do is just take advice from others and implement it into your own life as best fits you. There is no right or wrong way, just a spectrum of options when it comes to timing, macros, etc.

[@gailmattingly9604]

HKTJohnnyWalker…. That’s only a 6 hours… is that enough hours to fast in order to lose weight ?? Wow

[@esadhi]

​@@gailmattingly9604 i think it's their eating window.

[@HKTjohnnywalker]

@Gail Mattingly I work nights, get off about 4 am, wake up about 12 pm, eat a big meal at 2pm (low carb), and eat a small meal right before 8 pm. Go to work and repeat. Drink black coffee/tea and water. And get in a workout whenever I can.

[@gailmattingly9604]

@@esadhi yes, that makes since. 😞

[@ColoradoRunnerGuy]

I couldn't agree less. I have gotten lean, fast, and feeling the best I have in years. And I skip breakfast almost every day.

[@genehendrix1847]

Maybe you would do even better without supper instead.

[@agnidas5816]

Right. Dr Greger is not considering how excercise affects blood glucose. I read one nutritionist say people who are fit benefit from a late breakfast but couch potatoes do not. If they o the fasting studies on athletes...

[@abe8435]

Dr. Greger isn't talking about your anecdotal experience but about the statistically significant results of multiple studies. We are all different, but even you might benefit from early-time-restricted-feeding, given some time for adjustment. Dr. Fung, one of the leading voices in favor of fasting, has seen the same studies and also recommends early feeding windows (though he is less negative about later ones than Greger).

[@slayer5097]

Well studies say you're wrong and the other way works better

[@AutisticCuriosity]

Well I guess that science for you - lot of people disagreed about the earth going round the sun.

[@matyastorok]

If you have ever wanted to wake up early and get shit done, skip dinner. Trust me, at 5 am you will be waking up naturally and hungry. Not a bad thing, you will be so alert and your mind is clear, perfect time to get things done, like planning your day and get the first few items done before everyone else demands your attention.

[@whointhewhat]

So so true!!

[@rathalomaniac6212]

Try work a job that forces you to get up at 5. Suddenly it's a lot harder to get out of bed.

[@greentree_]

I never woke up from being hungry, even after 40 h fasting. I think our bodies see sleeping more urgent than eating. When you’re tired you just want to sleep.

[@sukotu23]

So do you just eat a gigantic breakfast and lunch then?

[@wgsuperstar7730]

He looks like some type of grasshopper species

[@lorcan8484]

says the N

[@skippy6462]

Dr Greger is the nutrition king. I eat before 7pm and my largest meal & smoothie in terms of calories, diversity and nutrition is breakfast. Usually around 10 to 11am. Keeps me going all day. Ready to eat around 5 to 7pm. I'm retired. I fully appreciate that it's more difficult for people working full time.

[@karelklos5483]

This I based mostly from personal experience but I would disagree. For about 2 months now I have been doing intermittent fasting where I only eat between the hours of noon and 8 PM and I’ve lost around 20 pounds. If I did most of that eating right around 7/8 PM, that would probably be a problem but I just tend to have a big lunch and then maybe a small dinner. I think the most important part is making sure you only have one “big” meal and making sure that meal isn’t very late.

[@katherinegallousis4395]

I need a full stomach to sleep, so same!

[@Fiery154]

I have not seen any of these studies that found statistically significant results on the timing of the eating window. But regardless most of us will benefit from ANY fasting vs. none

[@scienceislove2014]

You haven't seen cuz you're not a scientist.. probably not even scientifically educated..only internet educated full of misinformation.. I heard this brilliant scientist david Sinclair (mit and Stanford) say the same on Andrew huberman's podcast!

[@schigara]

Most importantly, don't eat toxic carbohydrates and plants. Once you remove the inflamatory plant foods, the eating window is not nearly as important.

[@NoExitLoveNow]

My problem is that if I don't eat in the evening I wake up in the middle of the night unable to get back to sleep unless I get up and eat something.

[@mariaantwan7479]

It’s a habit. Eventually your body gets used to it if you resist it

[@fortcastlevgn2368]

sugar for keepiung us awake not going to slee p hmm,, and i dream a lot more or at all,, when fruits before bed

[@NoExitLoveNow]

@@mariaantwan7479 How many nights does that take?

[@mariaantwan7479]

@@NoExitLoveNow I feel like 2 weeks for me is what it takes to break a habit but might be more for you

[@NoExitLoveNow]

@@mariaantwan7479 Two weeks is a tough row to hoe - especially when there is not a guarantee.

[@Barnaclebeard]

But it's so much harder to fast after you've eaten that day!! I think I'd rather do one day on and one day off than breakfast and nothing else.

[@jozette-pierce]

No , you can do a later breakfast and an afternoon lunch, so you won't be hungry at night. Go to bed early (around 9pm) and take melatonin = no real hunger. .✔💯

[@HealthRecovery]

This is what I’ve found with IF. Eating majority of my calories at say 6-7pm = awful sleep

[@scottbentz745]

eat early skip lunch and have dinner which works best for me. I need to add that my dinner is mostly vegetarian.

[@john4385]

I'll try it. But i think its hard to get up and spend time preparing a big breakfast. And we look forward to rewarding our diligent work with a great meal in the evening...... 🥩 🍞 🍧

[@christinadenny5006]

This is interesting because I just listened to an interview with David Sinclair who said his protocol is to not eat all day except for supplements in the morning and then he eats a large dinner (window from around 6-8 I believe he said). I wonder why the stark difference between what's being said here?

[@royalguarduser2331]

I do the same thing and think its more achievable this way. Its easier to fast after dinner because your fast is starting while asleep.

[@Natalie82170]

The difference is Dr. Greger is going by what the research says.

[@indiabliss]

Maybe I will try my OMAD at breakfast. It makes sense

[@Zetraxes]

It's not only when but also how you break the fast and how often you break the fast

[@awolf913]

Tim Spector says the other way around that skipping breakfast is more beneficial.

[@patriciaodonnell4239]

What about us night shifters???

[@dawnjones8476]

Yeaaah… Nah. Breakfast around noon is how i do it. Work for the food!

[@gailmattingly9604]

Do you fast from dinner to next noon ? I’m new to this fasting

[@dawnjones8476]

@@gailmattingly9604 Yeah, last meal before 8 PM. Breakfast at noon 😊 lots of water in the morning

[@frankie9953]

agreed!

[@joecamel6835]

THAT makes more sense to me.

[@HeeJunFan]

Skipping breakfast also works better for me

[@margaretspaletta2660]

This is terrible news. I want to enjoy dinner with the husband who has zero desire to fast. I’d much easier to skip breakfast and do my workouts in an empty stomach than to skip that time together.

[@RBR-lo2ei]

By cutting out dinner when most people eat dinner you are missing out on a lot of social activities, or even missing out on eating with your own family. I eat around 10-11am then again around 5:00pm. That means my fast starts at 6:00pm. That's a 16-17 hour fasting period. Is anyone getting good results in terms of their A1C levels. I'm was diagnosed with T2 diabetes in 2020 so I do low carb with IF which keeps my A1C in the normal range. Also, how effective is low fat with IF?

[@barbbrazes869]

Love Dr. Greger!

[@Lovercoffee]

I do sleep better when I don’t eat at night. And I’ve noticed eating something for breakfast (then coffee) driving in traffic doesn’t feel as stressful. I don’t normally eat a large breakfast so typically I’ll have a fruit with plain yogurt or cheese.

[@mikehundt4263]

I’ll get fat if I eat all day, can’t go to bed after 12-15 hours no food. I’m better off eating small in afternoon and moderately at night

[@roseagain2]

That makes so much sense. Thank you!

[@welldonewit5129]

I put this interview on all the time, it's great!

[@AlanCamposA]

Best thumbnail ever 😅

[@sonja4164]

😂

[@BouncyBrown]

they did him dirty with that thumbnail!

[@pelatho]

I think it's individual differences.

[@dipsspable]

He looks so scary in the thumbnail.

[@BouncyBrown]

I guess it gets clicks but it seems unfair to make him look psycho!

[@yetundeadebiyi914]

😂😂😂😂

[@BigSho0ter]

Yeah I fast for the first 6 hours of my day, and I can put on 5-10% over time or cut 10% total weight in a day or two. My body has never been better. Maybe once every two weeks I’ll eat a sandwich on the golf course within the 6 hour period, but that’s cause it’s 80-90 degrees. If you don’t eat then, you’re fooked. Know what makes your body feel good, cause that usually is what’s best for you, as an individual

[@TDub777]

For every nutritional study that says do A, there is another study that says doing A is bad for you. It's all a marketing bro.

[@scienceislove2014]

I also heard david Sinclair say the same

[@Sanjas.83]

👌🙏Halleluja, endlich jemand der es allen durch Studien glaubhaft machen kann. Eigentlich weiß man das durch den Hausverstand!! Ohne Frühstück steigt der Insulinspiegel

[@TheRedBrethren]

Bro needs a steak

[@kardste8114]

Dr. Valter Longo says after studying longest living populations, “Don’t skip breakfast!”

[@RBR-lo2ei]

They don't skip meals, period. Of course, they tend to be more active, walk everywhere, do manual work, etc. They probably eat less at each meal, at least the Okinawans do.

[@Natalie82170]

@@RBR-lo2ei Who is "they"?

[@thereallegend4lyfe]

It’s every 5 hours. After that the body enters a catabolic state, started to eat itself.anemia

[@peterkavanagh64]

im.trying to be hungry before i eat i want th3 cells to be emptyier . i then want the food i eat to fully digest .nir havw wnough fluids by waters diffwrwnt ph and sources inme .

[@luckiigurrl5303]

Intermittent fasting gifted me with an extra 40 lbs this year 🙄

[@ts4151]

Women need to fast differently then men thanks to our cycle, look up Fast Like a Girl by Dr Mindy Pelz. Amazing book on our cycles and how to eat throughout your cycle.

[@mvanliere100]

This dude is wrong about literally everything

[@THEShogunBallistic]

Nah. I found that if I did a two on, fast, one on, fast, two on, fast repeat it works. So that is kind of shifty. You might eat breakfast lunch skip supper until lunch next day eat lunch supper skip till breakfast next day etc. It works either way.

[@THEShogunBallistic]

I did this and a combination of walking everywhere i went to lose weight.

[@sleeplessinstockwell]

Why do men leave hair on the sides like this??

[@Guy-tq1wr]

This man is a respected MD and can get 10's with or without hair.

[@dc_cordtz]

Bravo

[@TheMotivationFallacy]

My experience is the opposite.

[@mowbreydacosta2968]

Ok, but I rather do my fasted workout in the pm

[@xeropunt5749]

1. late eating - you will pay when you wake up with a “digestion hangover”. 2. you will have to wait for the bm ⌚️, if you’re into 🚽’ing & then 🚿’ing as you should be. don’t be nasty in this day & age.

[@taasch2505]

I eat brunch at 10:30 and eat dinner by 4:30 or I'll fast 20 yours and eat once at 2;30 and not again till next day

[@atulpj]

Unbelievable. I have been eating at noon for more than three years without any issues. Nutrition facts indeed 😂. Why do people even interview such people?

[@slayer5097]

Lol he doesn't carry out the studies. He simply let's us know what they say for free.

[@Tanaka1943]

Yeah I'm not listening to anyone with that hairline

[@nelsonbgan514]

there is no single template for all people , work what's best with your body . this guy lumps in billions of ppl in one basic type

[@adman8046]

I think a ghost may have pissed Art off before the show...👻

[@anujkumarshukla3881]

Breakfast my shit eat when you are hungry and you know when you are hungry

[@sedgieroobets]

Not my experience. I guess everyone is different.

[@Fireguy65]

He looks crazed in the thumbnail

[@mexflex1]

I give up. I don't know what to believe anymore. Just bought Fast Like A Girl. But then she says to eats salami. Don t believe thats healthy. Cant eat oats because they spike bloodsugar. She says skipping breakfast is great for you. I just wanna role up and sleep. Bye.

[@Natalie82170]

She doesn't go by the actual research and common sense says that anyone telling you to eat salami isn't to be trusted. Eat salami...LOL geez

[@CB-fg7zy]

Pfa so smart

[@kayericwinkler]

Maybe there are different body types.

[@Gsp_in_NYC]

When I fast, it seems like waste just sits in the intestines. How is this good for colon health? I like to keep things moving.

[@fortcastlevgn2368]

FIBER IS KING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ,, doiesnt fill you up so much,, same benefits as fasytin if you avoid starches or fruits and 99% of the fats witch means all except alge flax chia leafy

[@CannabrannaLammer]

I need more research into this. Also gonna need this guy to fully pronounce all of his words because he sounds like he's had a few jars and his words run together and make him hard to hear.

[@MCorrigan]

Nonsense! You should feed your body daily, and eat as healthy as you can.

[@tamzvegan9997]

Common sense 😘

[@ad3781]

Sorry. Dinner is too good.

[@SuperStiggler]

Find out what Greger is doing and do the opposite.

[@bulkypug3811]

I always saw him as a weasel so I perfectly agree.

[@ingaju88]

That's not true!

[@ArnoldClarke]

Carnivore Cures.

[@borislavmarkov2366]

Omg.Just by looking at this guy you wonder how is it possible that this guy is allowed to talk about human nutrition.

[@MrGdarrow]

Eat less move more relax

[@hockeymomavalon2499]

This guy looks ill

[@Alijooooon]

Why listen to a balding, obviously out of shape and unhealthy sod? Listen to your body and don’t lose determination. Eat whole foods, enough to sustain your ideal plan for growth/health/nutrition. Exercise, develop muscular strength. Sleep well, stay hydrated, stay away from alcohol, rinse and repeat. Consistency is key💪♾️ Love y’all, we got this! Bless up and action!!!!❤

[@Alijooooon]

And don’t forget the sun :) daylight, awake and bright, night night, sleeping tight 😊

[@niken538]

Funny how you start your comment insulting a person for no reason then ending it with love and blessings. To answer your question: physical aspect has absolutely nothing to do with knowledge in anything, I can guarantee you the majority of humans that discovered and invented the majority of things we know weren't the epitome of beauty. Because they invested their lives in research, science and inventions rather than physical appearance

[@___dh__dh__]

We should listen to the random avatar with no followers instead?

[@skippy6462]

Horrible and unnecessary.

[@BradSchoenfailed]

By this logic Stephen Hawking must not know anything either then. Also professional athletes shouldn’t listen to their coaches since they are old out of shape men.

[@rodchung173]

Dont take advice from someone whonlooks unhealthier than you.

[@Alex-ky4cd]

That's why I only take health advice from Glamour magazine

[@jeandubaich6502]

@@Alex-ky4cd Beautifully put...truer words have never been spoken....lol!! I laughed out loud when I read your remark.

[@CynicalDad81]

Fake news

[@juanpedro5579]

He looks too sickly to talk about health.

[@fortcastlevgn2368]

wowtrhx

[@AirPowered]

This guy hasn’t been right about anything in the past 20 years.

[@fuckingkimura]

I'm not taking any health advice from this dude