How to Start Intermittent Fasting in 2023 - UPDATED INFORMATION & SCIENCE

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Wow, My dear brother, you are a power plant of quality knowledge for the true health seeker. Love you man.

As a woman, I've found my fasts have naturally fallen into a routine that listens to my body. So I find when I'm around the time I ovulate, I don't feel any hunger until about 3pm, and then stop eating at 7pm, so end up in a 20/4 fast. When I'm ovulating I find I want more light fish & salad type food & lower carb foods. On the weeks before & after ovulation & my period, I tend to break my fast around 12 or 1pm ish and end up being on a 18/6 fast. The few days before my period I feel hungrier around 11am, so I break my fast at 11am, and still stop eating at 7pm, and end up doing 16/8. On the days of my actual period I don't fast at all, and tend to eat alot more carbs due to craving them so much.
Day to day during my eating window, I eat an adapted paleo type diet. I have almost completly cut out gluten, added sugar, and sweeteners (apart from conscious desisions to have a treat now and then.) I did keep oats and rice in my diet. I try to eat lots of vegetables, 2 or 3 portions of fruit/berries, real meat that's not deep fried or battered, nuts, seeds, and eggs. I take 2000mg of cod liver oil a day, and probiotics that contain L.Reuteri as one of the listed bacteria. I'm also pretty prone to hormonal acne in general due to endometriosis, so I do not consume milk, cream or icecream, but I do eat cheese & greek yougurt, and I've found this has been working well, as long as I don't over do it. During my fasting window I drink water or black coffee. I drink between 1 & 2 litres of water a day.
Because the Endo causes me sever pelvic pain, it means I can barely excesise at all, some days I can't even get out of bed. I try to aim for a gentle 15 minute walk on the days I am upright enough. But eating this way meant I managed to lose the 3 stone I had put on since becomming disabled, and get my waist back to how it was before I was unmobile. I've also noticed it has made my skin super soft, and people keep asking me why I look like I never age, most people think I'm in my early 30's rather than in my 40's.
Hope this helps any other ladies out there.
Thanks Thomas for such an informative video, I will definatly be adding in some of these tips, and drinking more green tea.

I end up doing 22 hours every work day. Sometimes its a little more if im stuck at work. I eat breakfast on the weekends Sometimes

So if I’m 6 3 I’m lean and cut but I do fast 16 hours 5 days a week. I want to do a 24 hour fast on Sunday. How can I balance that out if I only eat fruits and veggies and fish only. Any advice? I workout 4 to 5 days a week

I've been 16/8 fasting for three months I lost a little weight at the beginning just a few pounds but now nothing no weight loss,I feel better and my body does feel slightly leaner, I'm over sixty just😂 but really want to do this I'm frustrated with the lack of weight loss .I'm not very energetic very little excersise because of back pain and joint pain but I'm determined to get a handle on weight loss.😊

Thank you for your videos! Just subscribed. My question.. I’m vegetarian and breakfast is usually oatmeal or non fat plain Greek yogurt with a banana. Are bananas no good to break your fast with? And I’m thinking now the oatmeal shouldn’t be the first thing I eat either.. suggestions for a vegetarian? I do eat eggs but not too often.

how about cocoa/tablea with honey during fasting sir thomas ? is it okay consume ?

How does a diabetic avoid hypoglycemia while fasting?

Is it recommendable to use weight loss supplements while doing intermittent fasting?

I have recently found your videos. I’m a biochemist and I really appreciate how much scientific research and knowledge goes into them. When I saw the sources cited in the description👌

is it ok to do green tea pills during a fast

Does collagen in coffee break a fast

I was able to jump into fasting faster than my husband. He's still not able to fast. Be doesn't fast. He's a night eater. Eats late, doesn't eat dinner but can't stop eating after lunch. I can skip breakfast but I will also skip eating after after 5-6 pm . My husband will eat until 11pm. Most days I stop eating at 4pm. How about libido for women?

What is your definition of fasting? 8, 12,13,16, 18, 24 or over?

I am an insulin dependent diabetic my body does not produce insulin. So my goal is to be able to take less insulin. Right?

after a fast I take fresh pollen rather

Hi Thomas
It's really very informative video .Can you make a complete diet plan for pure vegetarian

I got too thin doing intermittent fasting!!

Why was broccoli crossed off and Almond butter??

What about saccharin???

Thank you for this

Incredible video! Thank you so much!

This is good 💡

Hi. Thank you. Great advice. I have started IF quite easily . Unintentionally going between 16 and 18 hrs on some days. My question is about medication that I take. BP. Gout( temporary med fir COVID side effect). Acid reflux. Prebiotic. PH Salts . DHEA ( hormone). Should these be consumed during eating time? The DHEA has to he consumed on an empty stomach. I was wondering if I can take this capsule when I wake up with a coffee or if it is breaking the fast? The other meds I can take with food but if I could take them in the morning would be better, but not essential. It's easy enough to take with food. I assume the same applies to night time meds to be consumed after last meal before fasting starts or can I take when I go t😅o bed or is it once again breaking fast? I just need some clarity on this please. I am doing IF primarily for insulin resistance, but would be delighted with weight loss. I am a 63 year old female. Beth from South Africa. So grateful fir your advice.

When should someone take supplements such as magnesium and B2 if they do 24 hours on / 24 hours off? Or for those people do you recommend doing 16:8?

Love this video. I love science and I love the bible and you may think that's contradictory but sometimes they line up so damn good. Amen for this video and bless everyone trying to get their health together.

FINALLY someone who says the same thing I have known for months now: All OMAD does is slow your metabolism down. It absolutely does for me, no question...but it's refreshing to hear this from someone else. I did it for 2 weeks and actually GAINED a pound. I even did a 48 hr fast and only lost 1 pound. 18:6 very low carb (like almost never have breads and pastas) is what works best for me at least for weight loss.

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Quick question for you, can you drink liquid IV while you’re fasting. I’ve read where it says you can but I’m not 100% sure. Will it break your fast if you drink it before breaking it

Might be a stupid question, but is a no super energy drinks like ghost ok to have during fasting?

Hi, what happens with your body when you drink coffee (with milk and 3gr of sugar) while fasting? usually around the 14 hour of fasting?

What about zero sugar BCAAs during your fast?

I'm so confused about the mailbox reference at the very end.

Lol @ baseball bat...

What is the black clip he is wearing Brian Johnson wears one of those?

I found that a 4-6 hour eating window works great for me. I feel great and the weight goes away at a nice pace. To maintain control I can have an extra meal here and there to maintain a steady weight.

Great Video. You did an Amazing Job. Thanks alot for sharing all this info!!! I feel my sleep issue with fasting is having to get up and pee alot. I really don't believe there is a fix for that as I know of.

I watched this video the day it came out and have since lost 70 pounds.

I whatch that Omega 7 cound be inflamatory, why some keto professors tell that?

I always get confused when Thomas talks about green tea during a fast. Can I have Matcha ceremonial blend or not during a fast???

Question if doing intermittent fasting at what time point does one take protein?

I have a question i dont relly find answered here. can you do anternate day fasting for a longer period of time or is it ment as the others just to be once or twice a week

Love this new video!!!! Can we have BCAA’s during our fast?

Can the every other day fast be ok to use? I don't feel hungry 20-22, daily fast.

I do 20-22 no problem. Every other day would let me have holidays with families.

Question: anything I should know about fasting when I have hypothryroidism?

Thank you for this super informative video. Been Keto / low carb for 5 years now, but lately stress and alcohol has taken a hit on my belly fat. Needed a new way to get cuts back in and this was the kicker I needed! Have DLed an app to keep me on track and looking forward to an easier ride to fatloss this year. Plus congrats on making the sciencey content much more relatable than your earlier videos. Great progress!

Thanks for the great video. Great information!

Is L carnitin recommended for a person who is on a keto diet for example before hiking?

Awesome thanks 😊 🎉