The RIGHT way of intermittent fasting | Dr Pal

Discussing the pros and cons of time-restricted feeding (intermittent fasting). Dr. Julie Shatzel is a pioneer of the pioneers in this field of maintaining the circadian rhythm and playing that to our advantage. Discussing the most practical difficulties following intermittent fasting.
Julie Shatzel MD book:
www.amazon.com/Time-Restricte...
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Dr. Palaniappan Manickam MD, MPH
Internal Medicine | Gastroenterology | Epidemiologist
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#intermittentfasting #restrictedfeeding #drpal #drjulieshatzel #weightloss #healthyeating #healthylifestyle #weightlossjourney #fitness #weightlosstips

[@martinmeier2361]

Started time restricted eating in February 2021, reduced BMI from 29 to 22!! my sister started in April 2021. she lost 14 kilos very slowly but surely! side effects are: better sleep quality, normalized blood pressure, higher energy level, better heart rate, better digestion. The only negative side effect: I had to buy new clothes, thanks a lot to you two! you are great doctors!!! regards from Switzerland!

[@umamurali4598]

Fasting time please?

[@smpalaniappan8955]

@@umamurali459810-6

[@shitalkanitkar5995]

You guys are wonderful! You've saved lakhs of people from diabetes and bad health. Just a suggestion. .. please advise people to drift slowly into IF. Most people find it difficult to jump into IF. I took 5 months to reach the 16 hour fasting

[@lucasvarley9764]

I love this video! Super educational and helpful. I'm curious, have you ever heard of Next Level Diet? I got a personalized fat-loss meal plan from them and I love it.

[@sudhibk9904]

Thanks for making this interview. Lot of info has been deliberated especially weight loss not happening. Info shared will help people to get motivated for sure. I like to share my IF it has helped me to respect the food and helped me to enjoy the food. Thanks Doctor for helping people like me.

[@shiprarachnasingh6863]

Very nice interview.. Dr. Julie explains things very well with nice examples.. thank you Dr. Pal. May God bless you both..

[@user-fc5rd8ys9c]

I really wanted to say a BIG THANK YOU Dr Pal and Dr Julie. I have started doing this since 4 weeks. I can find myself lighter. Morning bowl movement has improved which was never been like since my childhood. Interesting it was never a problem statement since chikdhood. I simply don't want to go for trip.... My friend got sweet a box just after my 1st week of time restricted feeding. When I said that I'm exploring a new diet pattern and don't want to take sweet and because of the culture she didn't take it back. I put that in the fridge and didn't even open open it for 3 weeks. Its so amazing that the craving for sweet went away on its own. I kept the box for this period to tell my mind that I'm not depriving/completing myself "no you can't take it". Yes, Dr. Julia is right that without making a compulsion I can leave the food by myself not making it an order to my mind.

[@nishasrinivasan5730]

Dr. Palaniappan....hope you are in best of health and spirits. I like your videos for the content and delivery style. Without any reservations I trust your advice on time restricted feeding. Reason being I have seen my grandmother do this all my life. She has her morning coffee by 6 am, brunch around 11 am, afternoon coffee around 4 and dinner by 6 pm latest. She is one of the most healthiest and is 93 now. Until 90 she was comfortably doing all house hold chores which I now observe much younger people find it not very easy to do. My waist is 94 to 95 cm, my weight is 65 kg, height is 159 cm. I am 42. I have started sticking to window of eating consciously from this week and said no to late evening bites which I at times succumb to temptation. If not for anything else I am proud to adopt or psuedo adopt a practice of my grandmother. I am diabetic (from 24) and finally now want to make life style improvements so I stay fit at least for the remainder. Will keep you posted on my journey.

[@krishnaaskitchen5603]

Thank you doctors, for the wonderful session. As Dr. Julie said, I can see the changes, intake portion is controlled automatically by 2 to 3 weeks. Enjoying the eating window with healthy food. Mood swings reduced a lot and mentally feeling healthy.Lots of health benefits, ur work should reach many people.

[@DrPal]

Thank you so much!❤️

[@pnair78]

Thank you Dr Pal and Dr Julie for in detail explanation and wonderful insights.

[@thilaks5666]

So hard to keep on consistency...always failed during weekend

[@dr.shadmbbsdphmasco]

Consistency is must

[@shiprarachnasingh6863]

Very nice interview.. Dr. Julie explains things very well with nice examples.. thank you Dr. Pal. May God bless you

[@anupamaiyengar9291]

Awesome observation by Dr.julie, after few weeks of time restricted feeding, sugar craving and carb craving goes down significantly. Drinking water and eating a balanced diet totally shut down my sugar cravings. I do 14 hr time restricted feeding.

[@texastanjore]

Excellent video! I am going to buy the book right now.

[@salmasophie1941]

Best ever talk on Time restricted eating

[@desisightseer7646]

Dr Pal ... your podcast is wonderful and you inspire me a lot ... I try to follow whatever you try to teach us via your messages ... I am 67 Kg with 5'2" in height ... and at the age of 45 years old I need to bring down my weight to 60 KGs so I am following as much as instructions you give and most importantly I am practicing the time-restricted feeding. I started on 22nd of May 2024 and trying to continue it. Hope it will help me attain a proper shape with a healthy life. I would heartily thank you because I went through many, many videos but ultimately when I encountered your videos it really gave me the inspiration to do it. I have joined Gym to boost up my muscles as well with intermittent fasting I am trying to lose weight. I have one severe problem which is insomnia and every day under a doctor's prescription I take 50mg of Spectra to sleep. This is the point where I have a very big question mark whatever I am trying to do I am not sure if I will get the result or not as I am using this medication. I am also focused on improving my circadian rhythm but not sure with use of Spectra 50mg (Particularly Spectra because I suffer from depression too ) will I be able to do it or if is it going all waste i really do not understand . If you can help us with a podcast where you can share some tips for those people who have insomnia will be very helpful. once again a very big thanks to you for all your podcasts. All your podcasts are really helpful and inspiring. Regards Sangeeta Sengupta

[@manojmane7737]

Julie is awesome, her explanation has ton of logic, and dr pal asking rite question both of them should get togther more often and these two can get evryone in the world healthier

[@gardeningandtherapy3966]

Very useful Dr. Pal. Big fan of you. You are a great influencer of society. Keep up ur good work

[@DrPal]

Thank you 🙏

[@srivishnupriya]

Excellent discussion. I learnt so much! Keep rocking🥰🙏🙏

[@DrPal]

Thank you 🙏

[@madhushukla]

Thank you Dr for your immense wisdom and authenticity

[@prashanthirajkumar7454]

Very very useful video.. and lot of tips shared by Doctor Julie.. really nice

[@sara55555saraable]

Amazing Dr. Pal u truly are an inspiration

[@martinmeier2361]

practicing time restricted eating works very well. it takes time. I am feeling at least 15 years younger now, and by the way, this method is completely natural and it costs nothing, nada, zero!

[@jady1841]

Great special Doctors thank you so much you’re life saver ..keep your awesome work Dr pal n Dr Julie Stay bless from Australia

[@kamalakotrike]

Very nice overview. Thanks. I have started intermittent fasting from your suggestion getting motivated.thanks so much. I am doing like 12-16 an average of 13-14 fasting.Been week

[@rajasekar0101]

Wonderful discussion !

[@DrPal]

Thank you!

[@anjukarikan7293]

Makes sense. !!!Going to eat healthy during my last meal.

[@SWATI_111]

Its the most helpful discussion given me correct perspective thank you ❤

[@abiramisenthilkumar7056]

Thank you Dr.pal superb.....

[@lhs1221]

Excellent advice !❤❤

[@winterpark02]

Banting to Panting ... Hilarious . Love your Channel and discussions. As it has real Day to Day thought process, helps to remember and learn for long lasting habits. Would you please discuss on Vegetarians to get enough proteins -not sure if you already have done that . If so , please post the link .

[@thivyasubbukutty4396]

Brilliant video and I listened to it three times already .from 90 kgs it took me three years and I am 68kg now .I oscillate to 65kg..and then something crazy happens and am back to 67kg..I want to reduce this fluctuations and come down to 64kg..right before pandemic started I was 64 kg .I want to do it. But this office canteen is tempting me and spoling my mind..hectic work pressure is reflecting in food ..I starting including some more carbs thinking I am not getting enough athu thappu. 200 GM's 250 Gram pothum thaaan correc.t.dr Julie semmiayaa articulate senchu sonaanga...Dr pal manickam and Dr Julie had a great conversation....the mother earth reset settings.. avalo nallaavaa kadavul nammakku metabolism vachaaru..namma thaan keduthitomaa..well that right . irreversible damage aagirathukku minaaadi better to self correct than live with a inflamed fatty liver which can Conk off under pressure...that highway example was so apt correct 💯

[@vishnupriya3953]

Hello Sir, your videos are so informative with a good sense of humour... Can you please put a health related series(like weight loss, IF) for the night shift people. As I am working in 6pm-3am its quite tough to follow the IF and doesn't seem to be balanced. For example You have advised when to drink the coffee but as a night shift worker we consume coffee at night sometimes. Please make a series based on the night shift or include a point at every video for this kind of people. Thanks in advance sir. Keep educating 🌻

[@malathivijendran1983]

Yes. Really I also needed this.

[@raghav4735]

Thanks a lot Doctors very useful and informative session Thanks to the selfless Service 🙏 Dr Pal

[@DrPal]

Always welcome

[@krithika920]

Really great doctor helps us very very much super your videos helps to maintain consistency

[@DrPal]

Thank you ❤️

[@peacefulmantra]

Really wonderful ❤

[@husnajawfer9316]

Superb ♥️👍🏻👍🏻

[@yasmeenmallik1935]

Hello Dr Pal , great videos, thanks so much as I have only recently discovered them on KZbin , didn’t take time restricted eating seriously. I fast Mondays and Thursdays, I am a Muslim and the fasting is from 3am to 9 pm , how do I eat and typically what food groups should I be eating mainly?

[@pandianari2912]

evening 4.30 to night 10.30 sunset time per year for us. I just followed 10 to 6 PM irrespective of sunset from 2021 April.. 88 kg to 68 kg.. Maintaining.. 2 or thrice in a week after evening run had dinners at 8.30pm.. It works for me

[@arjunanand664]

Nice to hear.. congratulations ❤️🙏

[@arjunanand664]

Please thank Dr Pal... He is our GURUJI ❤️

[@Tully70]

Wonderful session... Thanks Dr.Pal and Dr.Julie. Though I've understood very well how this TRF / IF works (by practising it for 8 months now) I learn something new from every video of yours...Thank you for that. After immensely benefitting myself I'm now actively proposing this method to my friends and families. Cheers!

[@pnair78]

Please shed some light on GERD and TRE. Thank you.

[@seetha2062]

Encouraging...

[@srividhyakulandaivel8675]

Very interesting discussion. Thanks for sharing this, Dr. Pal..Its been 2 months since i started, I have reduced 4 kgs so far.. Thanks to you :)

[@DrPal]

👍

[@prachi6160]

Dr. Pal please do a session on hypothyroidism some day.

[@gerardshamitha]

Very informative, thankyou so much. Could u pls talk on IF for hypothyroidism, hysterectomy for women aged above 48

[@DrPal]

thanks for bringing this up. I'll definitely try to work on a video for that and release it as needed. My best wishes!

[@dharanidoss5912]

Super thala

[@vedavatikatti7799]

One hour here and there sometimes I eat more I gain back lost weight but my lifestyle sticks to either 16:8 or 15:9 or 17:7 nothing less than 15 hours fasting ...I'm liking it as a lifestyle change

[@subishkumar5464]

Hi Pal Time-restricted feeding is very efficient..I lost 3 Kilos..but after having two days of full-stomach biriyani, I gained those weight back, so today I am on just fruit-based diet to get back to my usual schedule.

[@arjunanand664]

😂😂😂😂

[@arjunanand664]

However, now you got a right way to lose your weight so follow for better results. Moreover, please thank Dr Pal. He is my GURUJI ❤️

[@sujathasivakumar6603]

Realistic problems but don’t give up try as much as you can

[@Tully70]

Fruits come with glucose + fructose. Better choice would be vegetable salads or proteins. Keep trying. As long as you are aware of what and when you are eating, things will fall in place. 👍

[@seemapatil65]

Do you recommend any tests before starting IF? She talked about liver tests/blood tests which help studying effects of IF

[@kalalakshminarasimhan9812]

I am having 1/4 cup reduced fat milk with coffee and 1/4 water in the morning during fasting time that is total 35 calories . I lost 7 pounds In a month with intermittent fasting along with 10k steps Hope it’s good

[@vinnettepope8255]

Thank you for sharing this 🙏 wonderful, 50:28 wonderful information on sleep health. ❤❤❤❤❤. Thumbs 👍 👌 👏 🙌 😊.

[@binumathew3368]

Thank you so much Doctor for the wonderful insightful discussion which has cleared almost all our doubts about TRE

[@pavithraanantharaman8423]

Thank you for this wonderful interview. Should we continue intermittent fasting even during days we feel sick? Esp women during menstruation feel really tired. How can we stick to the eating window

[@dr.shadmbbsdphmasco]

Nope

[@ambicapitchumani2678]

Dr help needed IF newbie here! Been trying 16:8 IF for a week now( was doing 12,14 earlier now moving to 16) seeing lots of side effects is this normal? Following the circadian rhythm stop eating at 6-6.30PM and start next day 10-10.30AM 1. Sharp burning sensation in stomach after crossing 14 hour mark 2.burning sensation in throat when I eat spicy 3.Heart burns Other changes in diet: not able to do 3 meals a day as window is small so doing 2 meals. Tried some juice cleansers: ash gourd juice, celery juice as first drink Sometimes over snacked due to irritation or mood swings

[@aparnavijey2545]

Hi Dr Pal, what is the recommended youngest age to start intermittent fasting?

[@chithrakrish]

Hello Dr Pal, I am able to go to Gym only from 7pm to 8pm on weekdays, hence can have dinner only after that. Although I am fully aware that eating after sunset is not good. Any advice on this?

[@sc-xs3cp]

Hello doctor Pal, I’ve a question. I’m able to do time restricted eating. But let’s say I’m having my last meal in the evening at 6pm can I still take my night time(9-10pm) medication and morning(5-6am) and then start my meal time from 11am? Does me taking my medication in between this fast break the fasting ? Should I be moving my medication time to just after and before meal times? Please suggest

[@vigneshwarivellingiri1459]

Sir, help us with giving tips for healthy weight gain.

[@susan2043]

Would it not be simpler to just stay with sunrise and sunset, regardless of what the clock says? Yes, in the north we would have a shorter fasting time in summer, and longer in winter, but is the body's circadian rhythm not adjusted to that anyway? And you still have approximately the same hours of sleep when you don't eat anyway.

[@1986subash]

Hello Sir , Thanks to you and your wife for providing knowledge about intermittent fasting and different menus that we can take. I have also started intermittent fasting from Dec 01 . I am able to see significant changes in my weight . Thank you so much for that .I have 2 questions here 1) My husband is 35 years old, and he has cholesterol and thyroid (not high), and he has belly fat. Is it safe for him to start intermittent fasting 2) I sometimes feel giddiness later in the evening .Is it something I need to worry about .I always have anemic problems .My HB is usually around 10.Need your advice, please

[@DrPal]

Hi, thanks for the support. Now to answer your questions, 1. Yes, he can. 2. I suggest you get it consulted with your local doctor.

[@1986subash]

@DrPal Thank you for response 🙏

[@shaludsilva444]

Hello Doctor, can you please make a video on ozempic injection?

[@sharanyaviswanathan5978]

Good take away from this interview 👍

[@DrPal]

Thank you 🙏

[@balanisha2512]

Hi doctor with ur advise I have lost 13 kg in 4 months though I had a plateau and somehow I broke it .I am advising all my colleagues to follow this sunrise and sunset method.thanks dr

[@nishaa5550]

Can we change the fasting time to our wish or shd we follow same fasting time daily?

[@balanisha2512]

@@nishaa5550 usually I only calculate the hours so as long as I cover the fasting time and don't go beyond 6pm I the evening it worked for me

[@dr.shadmbbsdphmasco]

@@nishaa5550 actually dont always be on calorie deficit so every 10 to 12 days be on maintenance calories post 10 to 12 weeks of calorie deficit

[@pranati4805]

How did u broke the plateau

[@balanisha2512]

@@pranati4805 hi I extend my fast to 36 hours to 42 hours I do it only when I feel I am plateaued. It worked for me

[@ushaskanda2872]

Can I take Fenugreek soaked water or saunf soaked water in the morning before I break my internment fasting

[@rheaa984]

Did u get snswer?

[@Mayasram]

I have a question- how do we deal with a dinner party or a wedding reception dinner?

[@rajpradeep87]

I have a doubt, this type of fasting being a cycle / rhythm. After following this type of eating pattern for a month, If you eat something after 6pm on one day is the pattern broken? And they have to start from scratch again, does the body returns back to its old state?

[@jothiarthisuresh]

Started in Mar 2023 Reduced 2.5 kg 8 hrs window It's not hard to follow After seeing ur video Understand Easily adopted Thank u Dr My question is that wat kind of food for dinner. Her language is very hard to understand

[@gurulokesh4450]

Doctor is there any link between vitamin D and gut microbiome health?

[@dr.shadmbbsdphmasco]

Yes

[@sakkidokki]

I been doing TRE for more than a year. Initially my fasting glucose level were normal but now I see high fasting glucose levels >110 and also high LDL. Can you please explain why the change

[@shitalkanitkar5995]

Rather than just trf you should focus on eliminating sugar, processed food and reducing carbs. Increase intake of veggies fruits fats nuts and proteins.

[@kalalakshminarasimhan9812]

Can we have sugar free tablets during fasting

[@daisydeep6551]

Doctor...what about gynaecologist I have to sleep in day time..and need to awake most of the nights For me day and night are equal Day time some or other food And night also..iam hungry in nt duties.. Especially between 2am and 8am iam eating to keep myself awake So eventually regreting to eat in that time and feelibg depressed

[@chandrasekharpokuri9367]

Dear docs Is it good one meal per day

[@shwethasreeram7933]

Dr. What exercise do you suggest while on Intermittent fasting. I am on a 8pm- 8am fasting

[@dr.shadmbbsdphmasco]

Great exercises like HIIT and walking and strength training

[@gaya3545]

Dear doctor, this question is on behalf of all mothers. Taking your advise I complete my dinner by 7 pm ( staying in Irvine, where sun sets around 8 pm). I am taking my breakfast after 9 am, but before seving breakfast and packing lunch to my son, i test the salt, spice etc. It may be just few grains of rice ( less than 1/4 spoon) or a small bit of uppma. Is that okay?

[@wiccanmagic449]

No it’s not ok. It won’t work

[@mariaantony]

Hello Doctor, Can we have Apple Cider Vinegar (diluted well) on an empty stomach? Will that break the fasting period?

[@myselfstar8019]

Don’t break

[@kibotanyo7842]

​@@myselfstar8019hi,,can i drink pure organic barley powder during intermittent fasting? Will it break my fasting? Thanks

[@sandhyarao7265]

Doctor i was 54kg now 45kg how long to continue

[@vigneshindhu8596]

Can a feeding mother, 3 months after c section follow intermittent fasting ?

[@gvskiran1023]

Dr Pal many regions have sunset at 830 pm in summer so does that mean to eat till then and same. Way sunsets at 430 in winters does that mean to stop at 430…please clarify for these times

[@pandianari2912]

evening 4.30 to night 10.30 sunset time per year for us. I just followed 10 to 6 PM irrespective of sunset from 2021 April.. 88 kg to 68 kg.. Maintaining.. 2 or thrice in a week after evening run had dinners at 8.30pm.. It works for me

[@arjunanand664]

Whatever it is... Don't eat after 6pm and before 8am... Try to fast atleast 14:10 schedule...

[@Tully70]

Don't get confused my different seasons or regions...stop eating after 6 or 7pm throughout the year and maintain the fasting window above 12hrs (and gradually increase the fasting window upto a point of comfort). That should take care. All the best!

[@anjukarikan7293]

Hi Doc. My last meal is at 6pm and my next meal is between 9.30 and 10.am. During my eating period I eat very less. But have not seen much progress. What am I doing wrong?

[@DrPal]

Hi, it is not about eating more or less, it is staying with the window. Please be consistent with your eating window and you will eventually see the results. The process is subjective so please give it some time.

[@gaureearolkar1522]

so is it ok to eat fast food during sunrise to sunset in intermittent fasting?

[@sandhyai881]

Can I do intermittent fasting with gallstones?

[@sujanair371]

Can we do something like have food by 7 pm, then 16 hours fasting and have breakfast by 11 am and then another meal by 7.. is that ok to follow? In this way only 2 meals a day

[@umamurali4598]

Hello dr My weight is not reduce. Please help me sir. My age is 60. 🙏🙏

[@ramya2101]

@Dr Pal Can you please make a video for 36F with bilateral adrenalectomy. Thank you

[@user-zk5cv1tm7o]

Good sense of humour. 😂

[@vinodathreya6273]

Uric acid level increases with fasting causing joint pains, how to overcome that?

[@dr.shadmbbsdphmasco]

Uric acids increase because of purine breakdown and fasting reverses it

[@geethas9289]

Doc can I have e Herbalife for IMF

[@asrithap2134]

In intermittent fasting if we decide 12-14 hours fasting is it that we have to maintain timings regularly or vary timings and make sure it’s 12-14 hours .please advise mr.pal

[@DrPal]

Ideally it is from sunrise to sunset, if you cannot have your food then, fix a time slot of 8-12 hours according to your schedule but make sure you follow it everyday.

[@asrithap2134]

@@DrPal thank you for the response..appreciate it

[@gayanemadatian3771]

👍👍👍👍👍👍

[@DrPal]

Thanks for your support :)

[@mrmistyrose007]

Hi Dr.Pal. Q : Can we have teas like coriander/ginger/kasyayams etc in the morning without breaking our fast? Q : Can IF make GERD better?

[@Tully70]

To my knowledge, technically anything other than water breaks your fast. Have your kashayams in empty stomach just before your first meal (in your planned eating window). That way your eating window is intact and you also benefit from your kashayams. Hope this helps.

[@Tully70]

On your question about GERD, you should try practising this time restricted eating for few weeks and see it for yourself. I was having very bad acid reflux before, but after 8 months practising TRF (18 to 19 hour fasting and 5 to 6 hours of eating window) that problem has vanished. More over my BP is normal, blood sugars is normal, snoring is gone, my psoriasis is better, my cramps are gone, my thyroid level are coming to normal levels...and I've lost 23kgs so far with my waist line down by 5 inches. I'm much more healthier and confident person now. So i suggest you try it for few weeks and if you see GERD issues, consult a physician and do necessary changes. All the best.

[@mrmistyrose007]

@@Tully70 Thank you very much for your inputs! That was helpful and appreciate that 🙏

[@bharati6190]

Wonderful discussion, doctors! Very informative. Thank you!

[@kibotanyo7842]

​@@Tully70hi,can i drink pure organic barley powder during intermittent fasting?will it break my IF? Thank you.

[@anjukarikan7293]

But I think what the difficulty is... when a person is working . As a working person you don't eat much during the day. So the only best meal is supper. And that's when one indulges in unhealthy but tasty meal.😏

[@DrPal]

What you said makes sense, but we must discipline ourselves for a healthy lifestyle. There are no alternatives

[@mlpriya1985]

Hi Doc, even the black coffee breaks the fast? TIA

[@arjunanand664]

Other than water anything will.... Maybe black coffee without sugar you can try. My eating window is 10am to 6pm but I used to have lemon juice at 7 or 8 inthe morning to break the fast..

[@mlpriya1985]

Yes Black coffee without sugar. Thank you 🙏🏼

[@Tully70]

Coffee with no milk and no sugar is close to zero calories...so technically allowed. Preferable is just water during the fasting window. But feeling comfortable and staying consistent is the key. Decide accordingly...

[@thilaks5666]

Can't avoid tasting food while cooking for family during my fasting window.

[@jayaarun4576]

Same here😊

[@arjunanand664]

@@babyshri absolutely

[@balanisha2512]

I too have that problem

[@arjunanand664]

Tasting in a teaspoon okay but not in an "UNDA"

[@purp5021]

@@arjunanand664 tasting in a spoon is neither acceptable in Fasting window.

[@sandhyarao7265]

Does fasting increase cholesterol

[@dr.shadmbbsdphmasco]

It decreases

[@salmasophie1941]

Does black tea break the fasting window

[@kush3687]

No

[@parimalasree1538]

Please tell tamil

[@dr.shadmbbsdphmasco]

She is from other country first of all.

[@aishwaryavasudevan6237]

Can we have results with high carb like rice idly etc in IF

[@arjunanand664]

Anything should be in limit. Try to chew your food Instead of swallowing... I started to chew my food and I noticed that my food intake is also less and I lost around 12kgs in a span of 3 months. My earlier weight was 105kgs and now 93kgs, still counting.... My eating window is 10am to 6pm but I used to have lemon juice at 7 or 8 inthe morning to break my fast..

[@Tully70]

Whole idea is not to complicate too much when you are starting this journey...just stop eating after 6pm or 7pm and minimum fasting window of 12 hours. Have your regular food (but keep a watch on what you are eating...how much carbohydrates/Sugars/Protein/Vegetables/Fats, etc just for awareness). Once you are comfortable with this habbit then start bettering...like increasing your fasting window upto a point you feel comfortable and consistent. Once that is done then you can focus on avoiding sugars (main culprit), reducing carbohydrates, increasing proteins, replacing bad oils with good oils, etc, reducing your snacking frequency etc. It should be a step by step approach with no urgency. The key is to be consistent. You will have your cheat days (like marriages, parties, etc) but try to compensate those cheat days in subsequent weeks. I started off with 12hr fasting window and after 8 months now I do 18 to 19hrs of fasting with only 2 meals a day. I've lost 23kgs so far and many of vitals are back to normal. This is very motivating and rewardful journey. All the best!

[@madhuribhalla8536]

I am 74 can i do intermittant fasting

[@dr.shadmbbsdphmasco]

Yes

[@laxmipilla818]

Sir , I want to listen your language only, her language is very difficult to understand me,

[@estherjoseph4695]

You can switch on CC for English subtitles ma.

[@rpu6955]

@@estherjoseph4695 how to do that

[@estherjoseph4695]

@@rpu6955 Tap the CC icon, or Captions, in the settings.

[@kalalakshminarasimhan9812]

The general rule of thumb is that if you stay under 50 calories, then you'll remain in the fasted state. Dr. Pal. Is it true? I am having coffee with splashes of milk after 12 hours in 16 hours fasting window . Pls explain me

[@dr.shadmbbsdphmasco]

Its wrong during fasting window u can consume drinks which wont raise your calories by more than 20kcals is accepted not more than that

[@madhushukla]

Biryani on ur cover 😂😂😂😂