WEBVTT - What's the deal with intermittent fasting? 0:00:01.480 --> 0:00:09.240 Welcome to Stuff you Should Know, a production of iHeartRadio. 0:00:11.240 --> 0:00:13.680 Hey, and welcome to the podcast. I'm Josh, and there's 0:00:13.800 --> 0:00:16.720 Chuck and Jerry's here too, and this is stuff you 0:00:16.760 --> 0:00:17.360 should know. 0:00:24.040 --> 0:00:26.240 I can believe how good you've gotten at this after 0:00:26.280 --> 0:00:27.040 fifteen years. 0:00:27.560 --> 0:00:29.400 Oh yeah, thank you, Yeah, thank you. 0:00:29.600 --> 0:00:30.320 It's amazing. 0:00:30.440 --> 0:00:32.760 I've had a lot of practice pull something like that 0:00:32.840 --> 0:00:35.920 out here, sixteen years in fifteen whatever. 0:00:35.640 --> 0:00:38.400 It is, sure, I mean, I'm full of surprises. I 0:00:38.520 --> 0:00:39.080 like to think. 0:00:39.760 --> 0:00:42.280 Speaking of surprises, we want to issue a little CoA 0:00:42.440 --> 0:00:42.880 right off. 0:00:42.840 --> 0:00:46.240 The bat here, good idea and a little trigger warning. 0:00:46.560 --> 0:00:51.640 This topic is about intermittent fasting, and you know, there's 0:00:51.680 --> 0:00:54.440 just a lot of baggage wrapped up anytime you're talking 0:00:55.920 --> 0:01:01.360 weight loss and diet techniques, and especially fast If you've 0:01:01.360 --> 0:01:06.440 ever struggled with disordered eating, fasting can be very problematic, obviously, 0:01:07.160 --> 0:01:10.680 even intermittently. So uh, and there's just a lot of 0:01:10.840 --> 0:01:13.000 emotion and feelings wrapped up in all this stuff. So 0:01:13.040 --> 0:01:15.320 we just want to let people know, if the title 0:01:15.360 --> 0:01:17.800 didn't give it away, we're going to talk about the 0:01:17.800 --> 0:01:20.400 ins and outs and the science of intermittent fasting. 0:01:20.800 --> 0:01:23.720 Yeah, I've had disordered eating pretty much my whole life, 0:01:23.760 --> 0:01:27.240 and when I tried intermittent fasting, it really set it off. 0:01:27.600 --> 0:01:30.840 Oh really mm hmm. Interesting, Yeah, for sure. 0:01:30.959 --> 0:01:34.360 Unfortunately, and I also noticed I kind of plateaued really 0:01:34.440 --> 0:01:36.880 quickly because I was using it to lose weight. But 0:01:36.920 --> 0:01:39.320 one of the things I didn't realize, Chuck, is that 0:01:40.000 --> 0:01:41.680 I guess I did kind of realize it, but it's 0:01:41.680 --> 0:01:44.039 not at the forefront of your mind that there's a 0:01:44.120 --> 0:01:48.880 lot of other reasons besides weight loss that people engage 0:01:48.920 --> 0:01:52.000 in intermittent fasting. Based on some studies that have come 0:01:52.040 --> 0:01:54.360 down the pike over the last couple decades and especially 0:01:54.440 --> 0:01:58.880 the last decade, that show it's quite conceivable that if 0:01:58.920 --> 0:02:01.880 you engage in intermittent fasting for a prolonged period of time, 0:02:02.480 --> 0:02:07.520 all sorts of health markers like blood cholesterol, blood sugar, 0:02:08.680 --> 0:02:13.040 insulin resistance, all this stuff can can really improve. 0:02:13.680 --> 0:02:19.160 Yeah yeah, yeah. But you know, as we'll see, studies 0:02:19.160 --> 0:02:23.640 are problematic when it comes to intermittent fasting because there's 0:02:23.720 --> 0:02:27.360 been so many of them. A lot of them have 0:02:27.520 --> 0:02:31.480 been on mice, a lot of them, some of them 0:02:31.480 --> 0:02:35.360 have been on humans. But with any kind of diet, 0:02:35.400 --> 0:02:39.680 studies like humans sticking to a diet is tough, so 0:02:40.120 --> 0:02:43.680 it's hard to get accurate results, and results study wise 0:02:43.720 --> 0:02:45.440 have been kind of mixed. 0:02:45.919 --> 0:02:46.560 And it also the. 0:02:48.880 --> 0:02:51.239 Grabster helped us put this one together. But as Ed 0:02:51.320 --> 0:02:55.359 also points out that the media comes into play. So six, eight, 0:02:55.400 --> 0:02:58.960 ten years ago, even five years ago, intermittent fasting was 0:02:59.520 --> 0:03:02.760 the cool, awesome, amazing new thing, And just in the 0:03:02.800 --> 0:03:05.120 past couple of years, I've even noticed that it's like, well, 0:03:05.160 --> 0:03:06.160 I'm not so sure about this. 0:03:06.919 --> 0:03:10.840 Yeah, is that correct? Like I have not noticed that. 0:03:11.120 --> 0:03:14.519 I guess I have, So people are poo pooing it. 0:03:15.440 --> 0:03:18.400 Yeah, I think, But you know, I think it's like. 0:03:20.160 --> 0:03:24.200 Any diet fad kind of goes out of favor trend wise, 0:03:24.800 --> 0:03:27.400 and then I think there are some people in the 0:03:27.440 --> 0:03:31.120 media who will then report on like only the negative 0:03:31.160 --> 0:03:34.760 studies and not like hey, overall it looks like this 0:03:34.960 --> 0:03:35.640 or that. 0:03:35.920 --> 0:03:39.320 I think it's possible that that's what triggers the negativity 0:03:39.360 --> 0:03:43.360 towards the diet trend. It's possible is the chicken or 0:03:43.360 --> 0:03:45.760 the egg kind of thing, like does the media start 0:03:45.840 --> 0:03:48.240 poopooing it or does the problem start poopooing it and 0:03:48.280 --> 0:03:53.880 then the other one picks it up? So, uh, For 0:03:53.920 --> 0:03:56.120 those of you who have never tried to emittinfesting, that's 0:03:56.120 --> 0:03:58.160 one of the things so many people have tried to 0:03:58.280 --> 0:04:02.280 manifest because it's really really easy to start. But for 0:04:02.280 --> 0:04:04.920 those of you who aren't familiar with it, totally cool. 0:04:05.400 --> 0:04:08.160 We're going to explain it a little bit. But essentially, 0:04:08.520 --> 0:04:12.320 intermittent fasting is not so much watching what you eat 0:04:12.960 --> 0:04:15.839 or even necessarily how many calories you eat, although both 0:04:15.840 --> 0:04:17.520 of those are supposed to be wrapped up in it. 0:04:17.800 --> 0:04:21.159 But the thing that really differentiates if for those in 0:04:21.200 --> 0:04:26.520 the know, from other types of caloric restriction diets, is 0:04:26.520 --> 0:04:30.120 that the time you eat, or the amount of time 0:04:30.240 --> 0:04:32.600 over the course of a day that you eat, is 0:04:32.680 --> 0:04:34.800 really what's important here. 0:04:35.200 --> 0:04:38.800 Yeah, and we'll probably hammer this home a lot, but 0:04:38.880 --> 0:04:42.719 while you said and even coaight already that not necessarily 0:04:42.760 --> 0:04:46.200 counting your calories, that doesn't mean hey, I got eight 0:04:46.240 --> 0:04:48.880 hours a day to stuff my face with. 0:04:48.760 --> 0:04:52.080 Whatever I want to. You're still supposed to eat a 0:04:52.080 --> 0:04:52.800 healthy diet. 0:04:53.440 --> 0:04:56.080 There is no way to be healthy and drop weight 0:04:56.200 --> 0:04:59.920 without a healthy diet. Let's just say that across the board. Yep, right, 0:05:00.320 --> 0:05:05.599 But with intermittent fasting or if, as you said, there's 0:05:05.640 --> 0:05:09.840 a few different sub types. The first is also known 0:05:09.920 --> 0:05:15.039 sometimes as time restricted eating or time restricted feeding, which 0:05:15.080 --> 0:05:18.760 sounds weird because I don't have some big giant grown 0:05:18.839 --> 0:05:19.960 up that comes in and feeds me. 0:05:21.240 --> 0:05:23.720 I don't know about you. Why not, chuck, That would 0:05:23.720 --> 0:05:26.039 be pretty great. Here comes the plane. 0:05:27.640 --> 0:05:30.240 But this is when you sort of divide your day 0:05:30.400 --> 0:05:34.480 up into eating hours and not eating hours, and even 0:05:34.520 --> 0:05:37.359 within that. There are different ways to do it, but 0:05:37.440 --> 0:05:39.120 one of the most common that you'll see online. 0:05:39.120 --> 0:05:40.719 If you look up, you'll. 0:05:40.560 --> 0:05:44.919 See the number sixteen colon eight, and that is sixteen 0:05:44.960 --> 0:05:49.920 hours off and eight hours where you can eat. And 0:05:50.560 --> 0:05:54.359 that's you know, if you're just a regular daytime worker 0:05:54.360 --> 0:05:56.320 who sleeps at night. The good news about this one 0:05:56.400 --> 0:05:58.600 is about half the time that you're not supposed to 0:05:58.640 --> 0:06:00.000 be eating, you'll should be sleeping. 0:06:00.360 --> 0:06:03.200 Yeah, because that's the thing we all fast anyway, from 0:06:03.240 --> 0:06:06.520 the when we sleep, we're fasting. This is just kind 0:06:06.560 --> 0:06:09.000 of extending it a little more, making it a little more. 0:06:08.839 --> 0:06:13.200 Deliberate, unless you sleep walk in eat that's true. 0:06:13.360 --> 0:06:15.719 Yeah, if you're on ambient and eat butter. 0:06:15.760 --> 0:06:18.240 Yeah, ambien, I could remember which one it was. 0:06:18.720 --> 0:06:21.000 There's a few variations of this that like you said, 0:06:21.000 --> 0:06:24.320 I'll fall into time restricted feeding or diet. I've heard 0:06:24.360 --> 0:06:28.000 sixteen eight more than anything to just kind of encompass this, 0:06:28.600 --> 0:06:33.520 this whole category, but there's like fourteen ten. There's o MAD, 0:06:33.560 --> 0:06:37.440 which stands for one meal a day. Essentially, what you're 0:06:37.480 --> 0:06:40.279 doing is you're just limiting how much you eat again, 0:06:40.760 --> 0:06:43.720 and when you eat it's sensible and that and doing that, 0:06:43.760 --> 0:06:46.719 you're fasting intermittently. You're doing it every day, So the 0:06:46.800 --> 0:06:50.239 intermittent fast takes place over the course of twenty four hours, 0:06:50.279 --> 0:06:52.680 not necessarily anything longer than that. 0:06:52.680 --> 0:06:55.320 That's right. The next way you might hear. 0:06:56.880 --> 0:06:58.560 As a way to go about it, it's pretty common, 0:06:58.760 --> 0:07:02.480 is five in two and these are days of the 0:07:02.520 --> 0:07:03.839 week instead of hours of time. 0:07:03.960 --> 0:07:05.960 So that means that for. 0:07:05.960 --> 0:07:08.680 Five days of the week, you're pretty much eating your 0:07:08.720 --> 0:07:12.440 normal diet again hopefully that should be a good healthy diet. 0:07:13.120 --> 0:07:16.520 And then on those two days you're either not eating 0:07:16.600 --> 0:07:20.440 at all or you're eating really, really really low calories. 0:07:21.040 --> 0:07:23.800 I've seen two hundred to six hundred calories a day, 0:07:25.000 --> 0:07:27.240 And you probably shouldn't do this two days in a row, 0:07:27.280 --> 0:07:28.400 but I'm sure some people do it. 0:07:28.360 --> 0:07:29.120 Two days in a row. 0:07:29.240 --> 0:07:31.120 You actually don't really want to do it two days 0:07:31.120 --> 0:07:32.800 in a row. There's no benefits to it, and it 0:07:32.840 --> 0:07:36.320 can actually be counterproductive because, as we'll see, you can 0:07:36.440 --> 0:07:40.000 enter what's called colloquially is starvation mode, where your body 0:07:40.000 --> 0:07:44.920 starts hanging on to fat stores and slows your metabolism, 0:07:44.960 --> 0:07:47.360 which is the opposite of what you want if you're 0:07:48.080 --> 0:07:51.120 intermittent fasting for weight loss. So you really don't want 0:07:51.120 --> 0:07:53.080 to go beyond twenty four hours, but you just do 0:07:53.200 --> 0:07:57.640 two days out of every seven, and just nonconsecutively. 0:07:58.160 --> 0:08:01.360 Yeah, because if you, like said that, starvation mode, your 0:08:01.360 --> 0:08:03.840 body thinks you must be lost in the woods or 0:08:03.880 --> 0:08:07.960 the desert or something, right, because you're alive. You're not 0:08:08.000 --> 0:08:10.920 putting anything in me, so I'm going to slow things 0:08:10.920 --> 0:08:12.000 down metabolism wise. 0:08:12.160 --> 0:08:12.360 Right. 0:08:13.200 --> 0:08:16.720 The third one is called the fasting mimicking diet or FMD. 0:08:16.840 --> 0:08:18.960 It's also sometimes called the warrior diet. 0:08:19.280 --> 0:08:20.480 I had never heard of this one. 0:08:21.120 --> 0:08:24.400 It's essentially like a time restricted one. But really what 0:08:24.440 --> 0:08:28.840 you're just doing is eating one like decent sized meal, 0:08:28.960 --> 0:08:33.800 but again really well put together, like fats and proteins 0:08:33.840 --> 0:08:36.520 and vegetables and stuff like that. But it's a good 0:08:36.559 --> 0:08:39.000 sized meal. Toward the end of the day and then 0:08:39.040 --> 0:08:41.520 throughout the day maybe you're nibbling on some other like 0:08:41.640 --> 0:08:44.400 vegetables or nuts or something like that. So again it's 0:08:44.400 --> 0:08:47.400 time restricted. But the emphasis of this is to like 0:08:47.559 --> 0:08:50.200 keep up your nutrients just enough so that you can 0:08:51.160 --> 0:08:54.600 stay ripped. Like if you're an athlete or you're really 0:08:54.640 --> 0:08:57.120 into exercising, but you want to intermit and fast for 0:08:57.200 --> 0:09:00.719 other health benefits, this is probably the one you should do, 0:09:01.040 --> 0:09:04.480 because we should say it's no joke that when you fast, 0:09:05.200 --> 0:09:08.800 especially if you fast more than twenty four hours, you 0:09:08.880 --> 0:09:10.840 start to feel a little weak, You start to get 0:09:10.840 --> 0:09:14.080 some brain fog, you start to notice that you are 0:09:14.240 --> 0:09:17.880 definitely not up to snuff. Yeah, so you want to 0:09:17.880 --> 0:09:20.600 be up to snuff if you're training, but you're still 0:09:20.600 --> 0:09:23.319 on if war your diet friend. 0:09:23.440 --> 0:09:23.839 That's right. 0:09:25.000 --> 0:09:28.560 So Ed points out, and we should also reiterate that 0:09:28.679 --> 0:09:33.360 fasting means that you're not consuming calories. You want to 0:09:33.400 --> 0:09:36.520 drink water. You want to drink a lot of water, 0:09:36.600 --> 0:09:38.880 and you can also drink coffee. You can also drink tea. 0:09:39.640 --> 0:09:41.720 You can't dump a bunch of sugar and creamer in it. 0:09:42.559 --> 0:09:46.079 But people also modify if a little bit and be like, 0:09:46.080 --> 0:09:48.600 all right, you know what, I'm going to eat a 0:09:48.600 --> 0:09:50.280 little bit of yogurt in the morning, or I'll put 0:09:50.320 --> 0:09:52.559 you know, I'll have a couple of carrots at noon, 0:09:53.960 --> 0:09:56.640 or maybe i'll have that creamer in the coffee, so 0:09:56.720 --> 0:10:00.000 like a little bit of calories coming in. But that's 0:10:00.000 --> 0:10:03.200 still sort of generally considered a fast, right. 0:10:03.240 --> 0:10:05.840 That was, I couldn't do that, Like I could coast 0:10:05.920 --> 0:10:09.000 for a very long time if I just didn't eat. 0:10:09.480 --> 0:10:10.240 I can do that too. 0:10:10.440 --> 0:10:14.200 Once I started eating, it was all over. Like I've 0:10:14.240 --> 0:10:16.240 just wanted to eat everything in sight, so I would 0:10:16.280 --> 0:10:18.040 put off eating as long as possible. 0:10:18.400 --> 0:10:20.920 I'm kind of the same way. I think there's a 0:10:20.960 --> 0:10:24.360 misconception like when someone like me has extra pounds that 0:10:24.440 --> 0:10:27.400 I just like eat all the time, and I don't. 0:10:27.520 --> 0:10:30.400 I can go a long long time without eating and 0:10:30.440 --> 0:10:34.160 I'm fine. I'm not like, oh I'm hungry, And I 0:10:34.200 --> 0:10:36.280 don't think it's just like mind over matter. I just 0:10:36.840 --> 0:10:40.080 I can do that. It's I have a terrible metabolism, 0:10:40.400 --> 0:10:44.199 awful genetics, and I'm learning now to eat the right foods. 0:10:44.240 --> 0:10:48.080 But I think when I just don't judge people. 0:10:48.120 --> 0:10:49.679 If you see someone that sober weight, it doesn't mean 0:10:49.679 --> 0:10:52.160 that they just constantly are stuffing their face because that's 0:10:52.160 --> 0:10:52.600 not the case. 0:10:52.720 --> 0:10:54.839 Yeah, I mean, and even if they are, who the 0:10:54.880 --> 0:10:57.160 heck are you to judge them? Like? Leave them alone? 0:10:57.280 --> 0:10:58.240 Yeah, shut up anyway. 0:10:58.320 --> 0:11:00.439 Yeah, they're either they're living their best life or they 0:11:00.440 --> 0:11:03.200 have a terrible burden to bear in either way, just 0:11:03.440 --> 0:11:04.120 leave them alone. 0:11:04.559 --> 0:11:06.480 Yeah. I think that's a great stuff. You should know. 0:11:06.520 --> 0:11:09.520 T shirt is on the front, shut up anyway on 0:11:09.600 --> 0:11:11.120 the back, just leave them alone. 0:11:11.200 --> 0:11:13.360 That's right, So new motto. 0:11:13.800 --> 0:11:14.240 I love it. 0:11:14.280 --> 0:11:15.920 We need a colon in between the two. 0:11:16.160 --> 0:11:17.120 Yeah, between everything. 0:11:17.480 --> 0:11:19.480 So do you want to talk about the whole idea 0:11:19.559 --> 0:11:20.000 behind this? 0:11:20.920 --> 0:11:21.400 Yeah? 0:11:21.440 --> 0:11:24.480 All right, So fast thing basically is based on the 0:11:24.559 --> 0:11:30.960 idea that when we metabolize energy, it usually comes from 0:11:31.000 --> 0:11:35.239 the food we just eat, and if we have some leftover, 0:11:35.559 --> 0:11:38.680 some of that glucose is really what it breaks down to, 0:11:39.920 --> 0:11:43.440 is stored in our muscles is something called glycogen, which 0:11:43.480 --> 0:11:46.680 is a really quick available burst of energy that we 0:11:46.760 --> 0:11:49.560 can release if we need be and then beyond that, 0:11:49.600 --> 0:11:53.320 once those glycogen stores are replenished, it could be converted 0:11:53.360 --> 0:11:56.080 to fat for like long term storage. Basically, that's the 0:11:56.080 --> 0:11:59.120 way you can look at it. If you don't eat, 0:11:59.640 --> 0:12:03.120 then you don't have that initial amount of energy to 0:12:03.200 --> 0:12:06.400 burn through to power you through the day. So you 0:12:06.679 --> 0:12:10.079 have to go from the beginning to your glycogen stores, 0:12:10.120 --> 0:12:13.240 which you can burn up quite quickly if you're exercising. Yeah, 0:12:13.280 --> 0:12:16.520 that's really what they're for. And then after that you're 0:12:16.559 --> 0:12:19.800 gonna start burning fat. And when you burn fat, something 0:12:19.840 --> 0:12:23.360 called ketones are released. And if you're into intermittent fasting, 0:12:23.400 --> 0:12:25.480 this is the sweet spot that you feel like hitting. 0:12:26.080 --> 0:12:29.199 Yeah, And if you've ever done like Atkins or any 0:12:29.280 --> 0:12:33.560 other sort of slow carb or no carb kind of eating, 0:12:34.120 --> 0:12:36.480 then you know all about ketones. They talk a lot 0:12:36.480 --> 0:12:40.400 about ketones and ketogenesis. You could also refer to it 0:12:40.440 --> 0:12:44.640 as the metabolic switch. And that's the point where your 0:12:44.640 --> 0:12:48.120 body switches over and says, Okay, I need some energy 0:12:48.400 --> 0:12:50.840 and the only place that I can get it here 0:12:51.040 --> 0:12:54.600 is the fat stores. And you have entered ketosis at 0:12:54.640 --> 0:12:57.000 that point. And that's a big part of a low 0:12:57.040 --> 0:13:01.000 carb or no carb diet and a big part of yeah. 0:13:01.040 --> 0:13:04.760 And key tones are basically what replaces glucose. When you 0:13:04.800 --> 0:13:07.400 burn your fat, the key tones are released, and that's 0:13:07.440 --> 0:13:09.520 what you're running on energy. But the thing is is 0:13:09.559 --> 0:13:13.360 your body's not set up to run on key tones 0:13:13.920 --> 0:13:17.440 for very long, which is why intermittent fasting is much 0:13:17.480 --> 0:13:21.840 safer than fasting fasting because as keytnes build up in 0:13:21.880 --> 0:13:25.400 your blood, it makes your blood acidic, which ipso facto, 0:13:25.480 --> 0:13:28.560 can eventually lead to coma and then death. And for 0:13:28.640 --> 0:13:32.440 people who are diabetic, especially I think type one diabetic, 0:13:32.800 --> 0:13:36.160 but I'm pretty sure for all people with diabetes. It's 0:13:36.280 --> 0:13:39.200 really hard for your body to balance keytnes in the 0:13:39.280 --> 0:13:41.480 first place, so they build up much more quickly than 0:13:41.480 --> 0:13:44.480 for other people. So that makes it even intermittent fasting 0:13:44.760 --> 0:13:47.559 very dangerous if you have diabetes. And I don't know 0:13:47.600 --> 0:13:50.559 if we said this or not, but I mean it's 0:13:51.160 --> 0:13:54.920 it's very smart if to number one, find a doctor 0:13:55.120 --> 0:13:57.800 or some sort of healthcare provider that you whose opinion 0:13:57.960 --> 0:14:00.840 you trust and look up to, and then number two 0:14:01.040 --> 0:14:05.480 talk to that person about whether or not you specifically 0:14:05.559 --> 0:14:09.240 should undertake internet and fasting. Yeah, and if you have diabetes, 0:14:09.280 --> 0:14:11.920 I'm guessing they're probably gonna say, nay, probably shouldn't. 0:14:12.160 --> 0:14:13.160 Yeah. 0:14:13.320 --> 0:14:15.600 I have a great GP now that I've had for 0:14:16.840 --> 0:14:18.880 a number of years now, and I finally sort of 0:14:18.880 --> 0:14:21.400 got to the point where I've locked in a GP 0:14:21.600 --> 0:14:25.440 that has gotten to know me, and it's that relationship 0:14:25.440 --> 0:14:27.400 with a doctor I always wanted where I feel like 0:14:27.880 --> 0:14:31.680 he likes me and cares about me and like knows 0:14:31.720 --> 0:14:32.240 me and my. 0:14:33.080 --> 0:14:34.640 Health to a degree, you know what I mean. 0:14:34.760 --> 0:14:35.480 Yeah, that's cool. 0:14:35.520 --> 0:14:37.200 So it's really good and worthwhile. 0:14:37.280 --> 0:14:39.800 I don't not want to go to him, in fact, 0:14:39.840 --> 0:14:42.720 I probably And he's got a great messaging system, which 0:14:42.760 --> 0:14:44.120 is awesome because you don't feel like you have to 0:14:44.120 --> 0:14:48.400 make an appointment for everything. But I probably bug him 0:14:48.440 --> 0:14:52.440 too much and I'm too proactive about health stuff, if 0:14:52.480 --> 0:14:56.920 that's possible. But it's really beneficial, you know, like to 0:14:57.280 --> 0:14:59.800 have a doctor that's invested in you, because then you 0:14:59.840 --> 0:15:01.800 can and say, you know, hey, doc, I'm thinking about 0:15:01.800 --> 0:15:04.480 trying this, and they'll they'll know you and they're not 0:15:04.520 --> 0:15:06.080 just reading from a script, and they'll say, you know, 0:15:06.120 --> 0:15:08.960 it's probably not a good idea to do that, or 0:15:09.000 --> 0:15:10.440 this might work for you. Give it a shot, and 0:15:10.480 --> 0:15:12.320 maybe come see me in three months and we'll do 0:15:12.360 --> 0:15:13.560 some blood work and check you out. 0:15:13.760 --> 0:15:15.080 Right. Good stuff. 0:15:15.280 --> 0:15:18.000 That is great stuff. You're very lucky, very fortunate, Chuck. 0:15:18.760 --> 0:15:21.760 Yeah, I feel like I went many years without having 0:15:21.760 --> 0:15:24.640 a good GP. And didn't go to the doctor a 0:15:24.680 --> 0:15:25.360 lot because of that. 0:15:25.440 --> 0:15:27.520 Well, that's an excellent reason not to go to the doctor. 0:15:27.640 --> 0:15:29.440 Like you said, you don't want to go to the doctor. 0:15:29.480 --> 0:15:32.360 And then either the doctor might be making you feel 0:15:32.400 --> 0:15:35.800 bad about yourself, which is a terrible, terrible thing for 0:15:35.880 --> 0:15:38.480 a doctor to do, or if you feel like they're 0:15:38.520 --> 0:15:43.160 phoning it in and just kind of giving you boilerplate advice, right, 0:15:43.360 --> 0:15:46.440 that doesn't really make you feel any better either. So yeah, 0:15:46.640 --> 0:15:49.440 I mean to finding really good doctors. Man, hang on 0:15:49.520 --> 0:15:50.040 to that guy. 0:15:50.480 --> 0:15:53.560 Yeah, and he cusses in front of me, which I love. 0:15:53.640 --> 0:15:57.800 Oh yeah, and he recognized and complimented my pavement shirt 0:15:57.880 --> 0:15:58.720 last time I was in. 0:15:58.800 --> 0:16:00.760 Oh, so, like he took all the boxes. 0:16:00.800 --> 0:16:03.040 Wow, yeah, he really does. What a dream boat. 0:16:03.440 --> 0:16:05.040 Yeah, Doctor Ramsare'll shout him out. 0:16:05.080 --> 0:16:05.480 He's great. 0:16:06.120 --> 0:16:07.960 So I say we take a little break and we'll 0:16:07.960 --> 0:16:10.680 come back and talk about what studies say about all 0:16:10.720 --> 0:16:11.320 this stuff. 0:16:11.840 --> 0:16:41.640 Let's do it. 0:16:34.520 --> 0:16:38.840 All, right, Chuck. So, there have been a tremendous number 0:16:38.840 --> 0:16:42.160 of studies on intermittent fasting, going back. I think to 0:16:42.200 --> 0:16:44.160 the sixties is when it really started to kind of 0:16:44.160 --> 0:16:47.640 get underway. But it really picked up in like the 0:16:48.440 --> 0:16:52.040 twenty tens. Yeah, and that's when everybody was like, oh, 0:16:52.080 --> 0:16:54.600 this stuff is so great, it's amazing, and like one 0:16:54.640 --> 0:16:56.520 study came in and said it's great, so now we're 0:16:56.560 --> 0:16:59.440 all going to try it. Since then, things have kind 0:16:59.480 --> 0:17:01.720 of leveled up a little bit. Like you said, people have, 0:17:02.200 --> 0:17:04.399 if not started to pooh pooh it, at least started 0:17:04.400 --> 0:17:06.919 to look at it with a little more skepticism as 0:17:06.960 --> 0:17:09.760 you should anything like that. Yeah, agreed, But if you 0:17:09.840 --> 0:17:13.600 look at the major meta studies that look at really 0:17:13.680 --> 0:17:20.480 high quality studies together, it seems like it's backed up 0:17:20.560 --> 0:17:25.600 that there is something to this, especially in realms outside 0:17:25.640 --> 0:17:26.399 of weight loss. 0:17:27.400 --> 0:17:30.840 Yeah, and we'll kind of go through those in a sec. 0:17:30.960 --> 0:17:33.480 But Ed did point out that, like what you're looking 0:17:33.520 --> 0:17:39.080 at is calorie restriction in general is what IF accomplishes. 0:17:39.640 --> 0:17:41.760 It's just sort of in the way that it does it. 0:17:42.560 --> 0:17:45.720 So calorie restriction is going to improve You know, you're 0:17:45.760 --> 0:17:48.119 gonna lose weight if you've taken less calories. It's kind 0:17:48.160 --> 0:17:51.000 of a no brainer. You'll probably end up with better 0:17:51.119 --> 0:17:54.879 health markers as a result of fewer calories, and a 0:17:54.880 --> 0:17:57.280 lot of studies say like, hey, this is sort of 0:17:57.320 --> 0:18:00.960 like any other calorie restriction and that you're gonna. 0:18:00.680 --> 0:18:03.399 Lose some weight. But if is. 0:18:05.000 --> 0:18:08.359 Easy easy to follow, or I guess it's say easier 0:18:08.359 --> 0:18:13.040 to follow for some people than calorie counting. There's a 0:18:13.080 --> 0:18:16.080 lot of great apps out there, a lot of great 0:18:16.080 --> 0:18:18.280 fitness trackers where you can enter the foods you eat, 0:18:18.440 --> 0:18:20.639 enter the drinks you have and stuff like that, and 0:18:20.680 --> 0:18:23.160 all the snacks and your exercise, and it'll keep track 0:18:23.200 --> 0:18:24.880 of all that for you. So it's easier than ever 0:18:25.000 --> 0:18:28.439 before to do that, but it's still really hard for 0:18:28.560 --> 0:18:31.840 some people like me to do that. I go through 0:18:31.880 --> 0:18:34.720 periods where I'm really good at entering all that stuff, 0:18:35.160 --> 0:18:36.800 and then I got to the point where I was like, 0:18:37.720 --> 0:18:40.240 I know how to eat, I just need to do that. 0:18:40.840 --> 0:18:43.119 I'm really tired of I can get off my phone 0:18:43.840 --> 0:18:45.800 every time I put something in my mouth. So it's 0:18:45.800 --> 0:18:48.400 not a great fit for me. But something like intermittent 0:18:48.400 --> 0:18:51.960 fasting is just sort of you know, if you're doing 0:18:52.000 --> 0:18:54.400 sixteen eight, that's all you got to remember and then 0:18:54.440 --> 0:18:55.280 just eat sensibly. 0:18:55.560 --> 0:18:58.520 Right. The upside of the whole thing is that the 0:18:59.119 --> 0:19:04.080 recommendation is eat fewer large meals, and scientifically speaking, a 0:19:04.400 --> 0:19:08.639 large meal is a thousand calories or more cut some 0:19:08.760 --> 0:19:12.240 of those down to six hundred calories, seven hundred calories even, 0:19:13.440 --> 0:19:17.240 and you will start to lose weight, especially if you 0:19:17.520 --> 0:19:23.080 convert the fried I think they call it an obisagenic 0:19:23.440 --> 0:19:26.680 diet lots of sugar, lots of fried foods are also 0:19:26.760 --> 0:19:31.120 called the American or standard American diet. If you convert 0:19:31.160 --> 0:19:33.800 that to healthier stuff and you're knocking some of the 0:19:33.840 --> 0:19:37.560 calories off, you really will see good results, especially if 0:19:37.600 --> 0:19:41.480 you can change your attitude toward food and come to 0:19:41.560 --> 0:19:44.040 appreciate that, then you can make it like a long 0:19:44.160 --> 0:19:49.000 term adaptation. The point here is it doesn't matter how 0:19:49.000 --> 0:19:51.840 you approach that, whether, like you said, counting calories and 0:19:52.200 --> 0:19:56.240 staying within a certain window every day or just doing 0:19:56.240 --> 0:19:58.600 it through intermittent fasting. That's a good way to cut 0:19:58.600 --> 0:20:02.240 out a thousand calori. Just don't eat past a certain 0:20:02.280 --> 0:20:05.040 time and make sure that that time comes before you 0:20:05.119 --> 0:20:07.040 typically would eat a thousand calorie meal. 0:20:07.960 --> 0:20:11.440 Yeah, and A and I guess there's you know, just 0:20:11.480 --> 0:20:15.280 a lot of first hand accounts in this one, because 0:20:15.400 --> 0:20:17.720 I've struggled with weight for a lot of my life. 0:20:17.800 --> 0:20:22.199 But for me, it's like I had to get to 0:20:22.240 --> 0:20:26.240 that point that I've only just recently gotten to where 0:20:26.320 --> 0:20:29.679 it wasn't about like denying something that I craved, but 0:20:29.720 --> 0:20:33.320 it was about looking at something that I really loved to. 0:20:33.240 --> 0:20:36.119 Eat and been like, ugh, God, now I can't eat that, 0:20:36.720 --> 0:20:37.240 you know what I mean? 0:20:37.359 --> 0:20:37.600 Yep. 0:20:38.040 --> 0:20:43.120 Like now, when I see a big like cheese, greasy cheeseburger. 0:20:42.560 --> 0:20:45.119 And fries, I don't go, oh God, that looks so 0:20:45.160 --> 0:20:46.520 good and I want it so bad, but I can't 0:20:46.560 --> 0:20:49.120 have it. I look at that and I go, my god, 0:20:49.200 --> 0:20:52.520 that looks like, you know, a heart attack on a plate. 0:20:52.560 --> 0:20:53.479 I can't like. 0:20:53.560 --> 0:20:56.840 It's not appealing. It's a little bit appealing, but it's 0:20:56.880 --> 0:20:59.080 not as appealing looking, you know what I mean. 0:20:59.160 --> 0:21:01.240