Fasting Doesn’t Work [Without These 4 Things]

Intermittent fasting is the practice of consuming your daily calories during a shortened eating window. Doing this helps you stabilize blood sugar levels and naturally reduce your calorie intake, leading to more efficient weight loss. The challenge is that to get the benefits, you have to train your body to comfortably go for long periods without food.

That is not a small obstacle, given today’s 24/7 access to highly appetizing foods. But anyone can achieve it with the right approach. This video shares four things that must be in place for fasting to work for you.

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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[maureenmckenna]

I also found that having a job to do, keeping busy, change the sheets, do something when a craving hits, works. Now that spring is around the corner, I am cleaning up leaves outside, and pulling weeds.

[ianmackenzie]

Like Hank Hill says:

There's no sweeter taste than self-discipline.

[jdesa]

My toughest time is between dinner and bedtime - I was so used to eating chips, oatmeal, ice cream, cereal, whatever, right up until I went to bed. It's weird, but I find that if I just brush my teeth after dinner instead of waiting until bedtime, it's easier to resist food.

[patrickvanmeter]

I have used IF for over 10 years. I went from eating 4 to 5 meals a day to fasting 18 hours a day. I have done several 5 day fasts and many 3 day fasts. Sometimes I will go 20 hours a day fasting. It depends on how I feel. I have never been overweight. I started IF because I felt I was becoming insulin resistant. IF works for me. Being hungry isn't the end of the world to me. I drink more water or just stay busy. No problem. I'm 82 years old. No meds and never get sick. When I started, I was a vegan. I just wasn't able to get enough to eat as a vegan. Now, I call myself a cheating vegan. I still eat healthy but have added some eggs and dairy when I feel like it. Thank you for the video. Makes sense.

[kwban]

Most American adults have completely forgot what actual hunger feels like. They mistake cravings for hunger. It's the brain craving sugar and processed carbs that causes eating all day long. It's no different than a cigarettes' addiction.

[simmiedavissimmiesings]

This was brief, but inforrmative. I like that its only talking and no background music or other distractions. ❤

[kyles]

Been eating after 10 30am and stop at 6pm for almost a year now and it's one of the best things I've started doing for my health. Doing that and staying away from sugar and all processed foods is the way to go.

[dcuhrsk]

I really like Dr Becky’s quiet, calm, demeanour. Loads of good info delivered with a likeable personality. X

[spudinho]

I've recently started on a 15 / 9 regime [eating within a 9 hour window, starting around 9 am] and the first thing I noticed is that my sleep seems to have improved; I sleep longer and deeper than I used to when snacking during the evening. A wee tip; when your stomach feels empty during fasting, send a message to your brain so that a negative state becomes positive - I find mentally repeating the phrase "lean and clean" creates a positive response to an empty stomach.

[smalltalk.productions]

thank you for the effort and sharing. i am a 69yr old male. i have been practicing a 16hr fasting state for the past 6 months. i work out over 150min+ per week. i drink 6 10oz glasses of water a day. the last glass of water i drink with apple cider vinegar. with all of the above, surprisingly i could not lose a pound (that said, i am pretty fit!). last week, for the first time in my life, i started counting calories. i put an app on my phone and listed everything i ate (2 black coffees+two meals+very small snack). i shed 3lbs in the past 10 days. shockingly, it was portion size which had been my undoing. thumbs up.

[ubon]

This is all so true. I’ve been doing IF for 3 years now and it is so, so easy to maintain a 16/8 fast each and every day. Some days, I can go 24 hours and do OMAD without getting hungry. I’ve also cut out all processed food and sugar, and while I know that that food tastes amazing, I have the willpower to say no. If I can do it, anyone can do it. You just need the right motivation.

[DannerCando-evfo]

I tried fasting on a whim and now I’m hooked. I can’t believe how much better I feel and how easily my excess weight is dropping. Here’s the mind-game that worked for me early on. I thought of my hunger as no different than putting up with the symptoms of a cold. Yeah it’s irritating but you know there’s not much you can do about them until your cold just gets better so suck it up and know that eventually the hunger pangs will get better—and they do. Now that the weight is dropping off it’s easy to ignore moments of hunger. Good luck!

[vernfrier]

Breakfast cereal should be added to the list of foods that trigger hunger.

[mikimiki]

She's so right. I quit smoking cigarettes 🚬 and wondered how come I'd strongly crave smoking only after eating processed food. They're poisoning us folks

[m.e.p.b.]

Fasting is really wonderful. It is difficult at first but rewarding afterwards. I have coronary artery disease and I fast 14-16 hours a day as much as I could.

[muleface]

Here's an enhancement to the 10-minute rule: do a 10-minute-ish task. Tell yourself when you're done reading a chapter, dusting the living room, or taking out the garbage, you can have your snack. If you're like me, by the time you're done you will have thought of something else that needs doing and you will forget about the snack.

[jodymcgraw]

I love IF. I have my morning coffee with whipping cream. I don’t eat until after noon sometimes I get too busy and don’t eat until around 2 pm . Never eat anything after 6 pm. I drink lots of water in between. Usually with squeezed fresh lemon. Hot lemon water at night. Walk twice a day. It all seems to help. 64 no meds.

[ajack]

Food addiction is real. Great presentation of the mechanisms involved.

[Starfish]

Beware of drinking too much carbonated beverage. A friend of mine was having back pain and she went to her doctor and he said a lot of people who drink too many carbonated beverages can get painful joints and back pain and heartburn.

[peterkephart]

I've been intermittent fasting for years without even knowing it. This behavior simply became habitual, second nature, without any real conscious decision on my part to do it. And it's easy as long as I have something to concentrate on, some meaningful activity like work, exercise, writing, etc. I have found that hunger inspires great focus and when I'm focused, the hunger pangs go away which further feeds my focus. Commitment is the only requirement and belief that it can be done helps.