[00:00] Fast number 1 starts now. You may have heard of it before. and it is called intermittent fasting.
[00:15] - For the uninitiated, and it's not about what you eat. The most common version is a 16 by 8 fast,
[00:27] I tried and failed at intermittent fasting And since on my first attempt, I've decided to make it even harder on myself
[00:41] I wanna learn more about the latest science on fasting. Or is it all just a bunch of hype? This video is sponsored by Canva.
[00:55] (thoughtful music) Otherwise, I don't think I'd be able to make it as I made my way through my first 18-hour fast
[01:10] is how rarely I actually allow myself to get hungry. like when I'm busy working on a project but that's far from typical.
[01:23] through the first few hours of the day, since I actually let myself become hungry intentionally. And yes, this is, of course, a fortunate position to be in
[01:36] When you think about it, For tens of thousands of years, But many of us living in high income countries
[01:50] we can raid our pantry, dig into our fridge, (bag smacks) Food on demand has become the norm.
[02:04] author of the "Circadian Code" that's not how we evolve to digest food. nutrition science has taught us to count calories
[02:17] and watch carb, protein, and fat in our diet. And what we discovered is it's not only what you eat, that every organ in our body,
[02:31] is tied directly to our circadian rhythm. This fast initiates a cascade of processes and maybe even prevent chronic disease.
[02:48] has enabled millions of people to improve their health, and also help them to prevent many chronic disease.
[03:00] in order to get all the benefits of intermittent fasting, for 12 to 16 hours a day. But that could be difficult
[03:13] for those of us with deeply ingrained habits. I went a little bit over the 18 hours. I actually fasted for 19 hours, 19 minutes.
[03:26] with food. It's a coping mechanism in the past couple of years.
[03:38] in trying intermittent fasting again And yeah, if I could cut off an extra five pounds of weight So I'm using an app called Zero.
[03:54] the beginning and end of each of my fasts. It's nice to see my progress bar fill up as I reach my goal. it's nice to have hard limits on when I can and can't eat.
[04:11] and one thing that I've noticed is that my energy levels are dropping off like crazy then around 12 PM or so, they fall off a cliff.
[04:25] and then slowly fall back off a cliff as I head to bed. but I'm up to two coffees minimum, doing my best to stay productive but it's kind of difficult.
[04:40] over the past few years. it's been widely received, and there's absolutely no confusion about its benefits.
[04:53] - Some new evidence suggests that intermittent fasting - A new study says intermittent fasting does not even help you shed pounds
[05:05] improving insulin resistance, - Intermittent fasting does more harm than good. to cope with stress.
[05:19] there may be zero benefits - [Reporter] The new study is asking whether going hungry - Participants who were engaged in intermittent fasting
[05:33] for all-cause and heart disease. can help reduce obesity, high cholesterol, - It may also be linked to cancer.
[05:46] a couple Girl Scout cookies in the morning - Yeah, thank you. you might be thinking, "What the fuck? Does it work or not?
[06:00] Now, I'm no expert and I don't have a daytime talk show The truth falls somewhere in the middle. And whether you should do it yourself
[06:16] Dr. Peter Attia, recently changed his opinion on intermittent fasting. fasting alone provided a lot of benefits,
[06:29] he now thinks it mostly has to do with caloric restriction. how time-restricted feeding is helping them lose weight I think it appears that that's all
[06:41] It's just harder to eat more during a narrower window. doing regular fasts of 18 hours or more - [Dr. Attia] I think you need to ask yourself
[06:55] before you go on an aggressive TRF regimen, which is it should be the answer for most people by the way, and that you're thinking about when you can refuel
[07:12] is that regularly eating late at night and blood sugar levels. like Dr. Satchin Panda's circadian rhythm fasting
[07:24] could give you both the benefits and improved metabolic function. and none of the experts can seem to agree
[07:36] So like everything, And when it comes to me, I've bitten off more than I can chew.
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[09:03] Intermittent Fasting 101, I have made this mistake far too many times just because I haven't prepared a single thing to eat.
[09:18] My energy levels are really consistent throughout the day. I'm snacking so much less than I normally would.
[09:31] I would drink alcohol before bed. I'd be eating constantly. As this experiment continued,
[09:46] I paid close attention to each of my cravings, (upbeat music)
[10:04] (upbeat music) Shit.
[10:18] and I have gone 22 hours and 39 minutes without eating. and so I wanna measure my blood pressure
[10:33] (BP monitor humming) maybe a little bit higher than average.
[10:45] I'm finding that this attempt at intermittent fasting Intermittent fasting was a pain in the ass. when I started and stopped my fasts.
[11:00] - You have to be consistent to take advantage - But I personally loosened up with this guideline. and so often it's a struggle to even get the basics right.
[11:17] But giving myself permission to lighten up, and to focus on just one single metric, has proved to be the best way for me to reach my goal.
[11:31] (gentle music) And there it is, my 30th and final fast. which means I was able to significantly reduce
[11:44] And if my smart scale is to be trusted, The biggest health benefit I gained by far has been cutting down on calories after 6 or 7 PM.
[11:56] I really did cut down on a lot of those calories that were motivated by stress, overwhelm, or boredom. I didn't feel like I was getting any positive gains.
[12:09] during this time. that this type of daily fast I personally love fasting
[12:23] but I'm gonna lighten up my fasting window a bit So if you wanna find out how that goes subscribe.
[12:35] That's it, the video is over.