Intermittent Fasting Guide for 2022 | Doctor Mike Hansen

Intermittent Fasting Guide for 2022 | Doctor Mike Hansen

Did you know that it's been predicted that by 2030, more than half of the U.S population will be classified as obese, and this doesn't even account for the number of people classified as overweight?

Major Facts of this Intermittent Fasting Complete Guide Video:
00:00 - What is Intermittent Fasting?
01:17 - Science of Fasting
07:32 - Time Restricted Eating
08:58 - Periodic Fasting
09:32 - Alternate Day Fasting
10:00 - How to Fast?
14:30 - Will Fasting make me Super Hungry for too long?
15:15 - How long does it take Fasting to Work?
16:12 - Is this something that you can stick to?
16:45 - Intermittent Fasting Benefits (Research Data)
22:24 - Fasting for Weight Loss
26:11 - Intermittent Fasting Meal Plan
34:04 - Who shouldn't do Fasting?

If you think Fasting could be a good fit for you, that's great because it has tremendous potential to help you lose fat.

A review article conducted in 2020 looked at 27 trials where participants took part in some form of Fasting. They found that Fasting resulted in weight loss between 0.8-13.0% from baseline body weight and waist circumference decreased (in the studies that recorded it). This systematic review of 40 studies found that IF participants typically lost 7-11 pounds over 10 weeks.

Several experts and policymakers have developed the American Dietary Guidelines 2020-2025. Essentially they are a set of dietary recommendations updated every 5 years. When we summarize the high-quality evidence available to us in these guidelines (as well as in consensus statements and high-quality studies), we can see that a healthy diet (or healthy dietary patterns) are made up of the following components:
● Eat plenty of whole fruits and vegetables of all types (especially aiming for more vegetables than fruit).
● Eat high fiber starches and choose mainly whole grains.
● Eat protein-containing foods daily from various sources (mixed, vegetarian, or vegan are all perfectly healthy).
● Choose minimally processed fats and oils from plant sources.

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When you eat a 'normal' meal, glucose (from carbs) and fatty acid (from fats) are the primary energy sources for your cells. After you've eaten, glucose is used as a direct source of energy, and fatty acids are stored in your fat tissue in the form of triglycerides.

When you fast, meaning you are eating nothing or very little, your body runs out of glucose and needs an alternative energy source to keep going. It now breaks down your triglycerides into their individual components (fatty acids and glycerol), and then your liver will convert the fatty acids into ketone bodies.

Ketone bodies (or ketones for short) can be used as an alternative energy source for many tissues, including the brain. When you eat enough food (from all 3 macronutrient groups- carbohydrates, proteins, and fats), the number of ketones in your blood is low. When you fast, this level rises within the first 8-12 hours, reaching between 0.2-0.5 millimolar (mM) levels, maintained for about 24 hours with a subsequent increase to 1-2 mM by around 48 hours. However, fuel is not the ketone's only function; it also significantly affect your cells and organs. For example, ketones able to:

1. Improve mitochondrial function
Mitochondria are often referred to as the powerhouses of our cells. Energy in our body is mainly from mitochondria releasing energy from ATP molecules. When we suffer from metabolic disturbances and obesity, our mitochondrial function is reduced, but Fasting may help improve this function.

2. Help your cells become more resistant to stress
During these times of food restriction, the cells adopt a stress resistance mode. Essentially you are making your cells more challenging to withstand.

3. Enhance autophagy
Autophagy, which is Latin that stands for "self-eating," refers to when cells purposely eat other cells in your body. They might sound like a bad thing, but it's not. Autophagy gives your cells the ability to clean up "cellular garbage" that usually accumulates in cells or when you are hurt or sick. Basically, it's your cell's version of taking out the trash! When autophagy doesn't work properly, your immune system attacks this cellular garbage and can cause low-grade, chronic inflammation (the basis of most chronic diseases).

4. Help Recovery
When you eat or break the fast, the body is forced to switch from Fasting and using ketones to glucose. This is known as 'metabolic switching.

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[DoctorMikeHansen]

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[colo]

I am not a doctor, nor am I in any health profession. I just want to express my experience of fasting because fasting has changed my life. I know Fasting works! I'm doing OMAD because I have had insulin resistance, high blood pressure, high triglycerides, fatty liver, and I didn't feel well. I started my OMAD and low-carbs journey on 1/1/2021. After a year plus, I lost a total of around 50lbs, and the result is awesome. Finally, I am not pill-dependent. I don’t know whether or not I completely fixed my fatty liver, but I feel so much better. I chose to eat my one meal around 12pm, and I sleep so much better with no food in my stomach. Yes, it was very difficult to start because hunger always wins. If you cut sugar and eat low carbs, it will help to control hunger. I got my body in trouble by eating junk food, so I have to eat my way out of trouble by eating real food. Good luck and stay safe!

[eubelk]

I am going to be 80 in a few months. I managed to lose about 50 lbs. the old fashioned way. Then With intermittent fasting I managed to lose another 100 lbs. I was obese for more than 50 years. I was really pissed that I had to be 77 before I learned about intermittent fasting! All my numbers have improved. I’m off metformin and GABAPENTIN. I can cross my legs…both sides! I don’t recognize myself when I look in a mirror. I look like my mother! It’s a lovely way to remember her. Don’t put it off for as long as I did. Take care of yourself. And PS. I just discovered this channel and It’s been really helpful. There are people who ask me about IF and I feel I can refer them to this channel. There are other good channels, but I think he does an excellent job of explaining, describing and summarizing this issue.

[csillaschannel]

I’ve been doing intermittent fasting for 20 years. For a long time people thought I was nuts for living like this and now science proves that what I’ve always felt was right for me is proven to be beneficial.

[rolandaustria]

Woah, the 18:6 fasting is working for me. I started with 32% body fat, and now it’s down to 25%. I lost 10kg and saved so much money from skipping dinners 😅 I feel so good and I don’t even need to give up my fave foods.

[babyblue]

I've been fasting for about four months. I watched a youtube vid with an interview with Dr. Fung. I've started the next day 16:8 and did for a couple of days and the thirs day I starte OMAD. I am happy with it, less stress, have more time and eat quality food. I've lost 30lbs. 🎉

[graceanne]

I eat two meals a day 4 hours apart every day. 20/4. I eat a Mediterranean diet. I’m never hungry. WhenI eat too much or eat throughout the day like on a holiday I feel awful. I exercise every day. Walking and strength training.. I am 53 and in the best health of my life.

[Magnulus]

One rarely mentioned benefit of time restricted feeding, is that it can have a positive effect on your oral health, with less plaque buildup.

[aidenmartin]

I’ve did Intermittent Fasting last year and lost 50 pounds. It’s the easiest diet I’ve ever been on.

[pennyk]

I’ll be sixty two soon and have been intermittent fasting for two years. I start eating first meal at 12 or later if I have appointments and stop the latest six p.m. In the two years, I have eliminated potatoes, rice, pasta. I eat bread with my eggs, and cut out most sweets. I don’t drink anything with sugar, no wine, 😞 no honey😞. I will bake a lemon blueberry pound cake and eat it throughout the week during my eating window, and now I have to learn to cut down on the cheese. I thought the starches was going to be hard but cheese & butter is the hardest. My blood work was the best ever, have slimmed down, my skin is nice for my age. I’m a carb addict and I have to keep the enemy out of my house. It’s not easy because I’m a baker😱. This is the only thing I can stick to. I have done water fasts for two days but I’m very miserable during that time. Most days of the week I eat one meal. Thank you for your time❤️

[averagejoe]

I'm in 3rd month of 16:8 but other days I do 18:6 since it best fits my lifestyle n schedule. I personally didn't go gradually I just jumped in n haven't gone back but that's just me. Im on it daily since Oct 3rd 2022.

I lost 17lbs, went from size 37 waist to size 33 men's pants.

Lowered my LDL cholesterol from 262 to 197, sugar lvl is now normal

I'm now 158lbs while in a Oct when I started I was 175lbs.

I dnt exercise besides resistant bands for my arms, n I do squats or push ups 3 times a week for 15 mins

Weird thing is I'm always full n I nvr deprive myself from anything during my 8 hour eating

[publiusovidius]

Jason Fung says it's easier to skip breakfast and start eating later because blood glucose automatically rises as you wake up. So it's no problem to do your early morning exercise before eating.

[carouselcakes]

Since hitting menopause I started to gain weight from nowhere. I tried everything, diets, calorie counting & extra exercise even though i already workout 90 mins a day 5 days a week anyway.
I started intermittent fasting about a month ago and I’ve almost lost a stone already. I think this is possibly more a case of not having that menopause bloated belly due to fasting than losing fat . Who knows eh! but it works for me so I’m happy.

[gordanaivanisevic]

Have been following a 18:6 regime for two years. As a lifestyle. Never felt better.

[lukeuseforce]

I’ve seen dozens and dozens of videos on fasting, over the last 10+ years. This is, by far, the best one Ive seen. Thank you so much!!

[Zimauae]

I am doing 20/4, and my last meal is at 2pm 😅 almost 10 days, I want to keep it 30 days and see how I’ll feel.

[Momtocam]

I started fasting 6 months ago. It works!!!

[knbsd]

I’ve done IF and OMAD with great success. I then did a 3-day fast cleanse to reset my body and had excellent affects; better sleep, more energy, no headaches, clear skin, and weight loss. I told my doctors, who were encouraging, but thought the 3 days were a bit much. I guess they want to keep giving me pills for whatever maladies plague me. My body and mind wins out. The results of IF, OMAD and fasting works better than any pill.

[Cicadicsaint]

Intermittent fasting or OMAD with only 30 minutes or 1 hour walking daily helped me lose about 4 to 5 kg per month. I sometimes do HIIT as well but not on a strict schedule. Overall, went from 110 kg to 95 kg and still going!

[advertisercommerce]

I've love this! Been doing this for a couple of years now, my Doctors were all against it - big frowns! I am healthier today than when I started, so they are smiley, but don't want to listen to my fasting/intermittent/Ketosis diet. I have modified my diet to be Modified Mediterranean/Ketosis (low carb) diet - no added sugars, grains, limit fruit and starches. Have lost over 70lbs, and I'm
66 presently.