What does science say about intermittent fasting? | Gin Stephens and Professor Tim Spector

Рет қаралды 381,763

Күн бұрын

It seems like every day, someone new mentions intermittent fasting. But what is it, exactly?
There are myriad options - from the 5:2 diet, with two days of extreme calorie restriction each week, to the warrior diet, which involves eating only raw fruit during the day and a mammoth feast at night.
Whatever the approach, intermittent fasting involves restricting the window of time when you eat.
Supporters evangelise the benefits, promising weight loss, disease prevention, and even life extension.
Currently, the scientific evidence is unclear, but it's an exciting area that may be full of potential.
In today’s episode, Jonathan speaks with Gin Stephens, who has had a powerful experience of intermittent fasting transforming her health and weight. He also talks to Tim Spector, who will share what science can tell us about intermittent fasting today - and, interestingly, how much it can’t, yet. Plus, an exciting announcement about how this is set to change.
Gin Stephens is a New York Times bestselling author and podcast host.
Tim Spector is a co-founder of ZOE and one of the world's top 100 most-cited scientists.
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Timecodes:
00:00 - Intro
00:10 - Topic introduction
02:28 - Quickfire questions
04:28 - ZOE’s intermittent fasting study
09:00 - What is intermittent fasting and how it impacted Gin’s life
12:16 - Demystifying intermittent fasting
14:55 - The science of intermittent fasting
25:08 - Starting intermittent fasting
27:16 - What am I allowed to have during intermittent fasting?
32:07 - The first 28 days of “clean” intermittent fasting
34:54 - Intermittent fasting and the microbiome
39:19 - Correlation with circadian rhythms
41:28 - How important is consistency when time-restricted eating?
43:47 - On intermittent fasting & women’s health
46:07 - Summary
47:20 - Goodbyes
47:40 - Outro
Books:
- 28-day Fast Start Day By Day by Gin Stephens: amzn.to/4bjZoxK
- Fast. Feast. Repeat by Gin Stephens: amzn.to/3ywXA5K
- Every Body Should Know This by Dr Federica Amati: amzn.to/4blJsLg
- Food For Life by Prof. Tim Spector: amzn.to/4amZinu
Episode transcripts are available here: joinzoe.com/learn/category/nu...
Join us for the world’s biggest intermittent fasting study at joinzoe.com/fasting
Follow Gin: / ginstephens
Get Gin's books: / ginstephens
Follow ZOE on Instagram: / zoe

Пікірлер: 549

@biggyziggy5777 Жыл бұрын

I am a 54 year old menopausal woman … last year l had not so good blood test results and l knew it was up to me to make a change ! … l started Intermittent Fasting and l worked up to 20/4 over 20 weeks. I was interested in what my bloods would be … so l had another blood test. My Doctor rang and asked me to come in and see her … so l did and she was WTF are you doing !!! … my bloods were PERFECT 🤩 ( obviously other than hormones because l am peri menopausal ) l have lost 12 kgs ! … my appointment was for 10 min we actually sat for 1/2 hour and she was taking notes … l told her about Gin and Dr Jason Fung … she was pretty amazed 😊😊 … edited 21 st March 2023 .. l have now lost 20 kgs 🥳

@mjgrant1515 Жыл бұрын

i’m so happy to read this. it makes such a difference when our dr recognizes that we are doing something right. i’m 68 & i’ve been IF for 7 years & my dr also always asks me if i’m still IF. my labs depend more on what i eat on IF though. i tried Keto with IF & labs were awful. turns out that i have a gene that doesn’t allow me to break down saturated fats. that was an interesting find. i switched to low carb mediterranean with IF & labs were great. iLOVE IF?

@Marie.b Жыл бұрын

You made me laugh, doctor taking notes! That's a change for the books! I'd be interested to hear about the hormonal effect, being that age and also because I'm on eltroxin for hypothyroidism. Proponents of IF say there's no negative affects on female hormones, I'm cautious. Alternate day fasting is the one that I could do but worried about hormone affects. Well done BTW.

@emilyh6926 Жыл бұрын

@@Marie.b I tried alternate day fasting and it was hard for me ! I now do OMAD and find it much easier have lost so much weight and four dress sizes ❤

@allthumbs3792 Жыл бұрын

I wish I'd found IF 30 years ago!! First starting IF I found quite by accident that 20:4 was pretty easy. My feeding window is usually noon to 4:00, but I can adjust easily either way without problem. What I found made it easy was the ON - OFF approach to eating; the window was open at noon or 1:00 p.m. then closed 4 hours later. I was amazed that I felt very well, had no hunger pangs, no grumpiness, no headaches. The weight began to drop away after about 3 weeks and has continued at 2-4 lbs a week. I have been eating healthfully for the most part for 3-5 years so the 'magic' was the fast/feed window. My recent metabolic panel was markedly improved. I'm mid 70s with about 50-60 lbs to lose.

@amydietz2151 Жыл бұрын

Wow a doctor who actually listens to, and learns from, a patient. Keep that doctor; she is the rarest in the world. I’m still searching for such a health care practitioner

@iannixey8779 Жыл бұрын

I’m a 47 year old truck driver who sleeps in their cab 5 nights per week, after using intermittent fasting( sometimes using prolonged fasting) I have lost around 3 stones in about 4 months. I do try to go for a walk when I can and I am a vegan, which complicates things slightly. I do seem to feel better for doing it.

@susanbaker-schloth1152 5 ай бұрын

Keep on keeping on, sir...

@RicktheRecorder Жыл бұрын

I've been on a 6 hour window (13h30 -19h30) for about 3 years now. Much more energy, never hungry. Also restricted calorie intake, lots of vegetables and fermented foods. 72 years of age.

@ShaunPeterKelly Жыл бұрын

I've been fasting for year's and found it easy, when feeling hungry during my fast I drank some warm water and the hunger disappeared. I'm in my 80s, feeling great and people say I look 20 years younger.

@Dahabmermaid Жыл бұрын

I started IF at the start of Covid to lose my menopausal weight and it worked within a few months and it transformed my relationship with food and never need to snack any more and my body is still happy with my 8 hour eating window and now it’s a lifestyle thing and surprisingly very freeing.

@mikedesorda4381 Жыл бұрын

Hey Dahabmermaid, funny, the link you gave me is the exact video I watch a day or two ago that gave me this idea of protein vs IF. But, thanks and I guess great minds think alike.

@joinZOE Жыл бұрын

We're so glad that intermittent fasting has worked for you 😊

@NikoHL Жыл бұрын

@@mikedesorda4381 What video is that?

@annebeverley Жыл бұрын

Well done, honestly I probably eat too many carbs too late n the day. Still I’m not gaining weight 🤣

@alinucalinuc4124 Жыл бұрын

Same here. 🙂

@SeeLisaSmile Жыл бұрын

I began clean fasting in March of this year. I am 61 years old, 5'6" tall and began at 222 lbs. I did OMD (One Meal a Day), so 20/4 schedule. After 8 months I have broken 2 of my goal weights. My first was 172 lbs, and the second 166 lbs...not sure where I will stop but very happy with my weight now. I will continue with this for the rest of my life. My blood sugar is normal now, skin tags have disappeared, lines on my face have softened, I have some loose skin but I can see it firming up, and the pain in my knee has lessened. This is not a diet, this is a healthy forever lifestyle. If you haven't tried it, please do, you won't regret it!

@tictoc5443 Жыл бұрын

Well done

@saltnprepper Жыл бұрын

So happy for you. Great decision making it a lifestyle and not a one time thing. Enjoy health,enjoy life.

@sheilanieto3656 Жыл бұрын

I’m 62, fasting clean, OMAD, two months in and not much weight loss.. wish I could figure out why I’m not losing much… but I really enjoy other benefits

@tictoc5443 Жыл бұрын

@@sheilanieto3656 ru exercising?

@sheilanieto3656 Жыл бұрын

@@tictoc5443 I am doing Pilates

@tictoc5443 Жыл бұрын

Worked for me From obese to normal weight in 6 months

@JoeKaye959 Жыл бұрын

Using what window?

@tictoc5443 Жыл бұрын

@@JoeKaye959 no hard and fast time window but normally about 5pm-11pm coffee with artificial sweetener daytime beverage plus water Reduced starchy carb/sugar Increased protein veg/fruit Regular vitamin/mineral supplement Reduced stress Regular breath meditation Increased walking/stretching Daily weigh in Cheat days as and when... 120 kilos to 85

@jemima9384 Жыл бұрын

I would like to add the fact that since I started IF about six months ago I have been enjoying my food so much more. I eat two meals per day ( no snacking apart from hot drinks) so when I do eat, the flavours seem to be more intense and delicious. It’s also fair to say I don’t spend so long preparing meals because there’s only two of them rather than three, therefore I get more pleasure from preparing the meals that I do eat.

@ilona3630 Жыл бұрын

Absolutely agree! I do the same. I also noticed that instead of feeling hangry at night (I skip dinner) I get so excited about the next day and all the delicious and nutritious meals I'm gonna eat, that I actually go to bed earlier instead of wasting time on my phone and wake up much much easier

@ernestojavier-kr6qn Жыл бұрын

Q¹¹😅

@1414141x 11 ай бұрын

How on earth do we feel that eating 3 or 4 meals a day is anyway 'normal'. And that by cutting one of these meals out is fasting. Fasting should have a minimum time frame of at least a 24 hours probably longer. Below that it should not be considered fasting at all. We have had the luxury of endless food supplies (for those fortunate) for a very short amount of time compared to how long human beings have existed. So what we have now is totally alien. Add to that we are now relatively sedate, so we are not consuming the calories we used to do.

@jemima9384 11 ай бұрын

@@1414141x Yes, that makes real sense to me. We eat too much because, in our society, we can. The choice of foods available at any time of year-no need to be concerned about choosing seasonal produce- is immense! At one point in my thirties, I think, I felt my life was ruled by eating: what to eat and when to eat - let alone how MUCH to eat- formed the structure to each day. Time we moved away from this!

@lucyclink9163 6 ай бұрын

I am the same too. It's incredible isn't it. I agree with you.

@francesoconnell7405 Жыл бұрын

When I was diagnosed as a Type 2 diabetic in 2014 aged 60 years. followed Dr Michael Mosley's 5.2 diet, I weighed 84 kg and when I reduced my weight to 47 kg. I felt amazing, not only did I have fair more energy, but was wearing the clothes size that I had worn when I was in my 20s. I did more research and I discovered intermittent fasting, I maintained my weight loss and keep it off. More importantly my HBL1C levels in my blood sugar levels have markedly improved. As take medication twice a day I decided to have a 6 hour window of eating, so I eat between 12 noon and 6 pm. I feel fantastic and will eat like this for the rest of my life. I'm now 68, apart from diabetes, I have no health issues, no aches and pains, I feel as wonderful as I did forty years.

@kevinlindsay5255 Жыл бұрын

I have been doing IF for about 6 months and have found now i can live quite easily on one large low carb Keto style meal a day at 5.00 pm. Lost loads of weight and feel great

@DD-jm5ug Жыл бұрын

Would you be happy to share your meals? I've started keto and IF and need some food ideas 💡 ❤

@loriglory7765 Жыл бұрын

@@DD-jm5ug hello DD, I'm not sure you will get this message, but the keto twins here on KZfaq have tons of easy recipes that you can follow 🤗

@patriciaharding7468 Жыл бұрын

I started IF almost 4 months ago. The first 2 days were difficult, but being super motivated got me through it A-OK. From that point on it was pretty easy. After one month I was loving it for so many reasons: I didn't have any "eating guilt" or mental battles about snacking or not. It's remarkable about how much mental space that took up! No willpower or self discipline needed anymore - that was rather shocking for me. Also, bought less groceries, spent a lot LESS time in meal prep and kitchen cleanup - bonus! I decided to change to a non-inflammatory diet before I started IF because the pain of my rheumatoid arthritis was totally ruining my life. That meant cutting out wheat and other grains, sugar, highly processed foods and dairy. I'm such a foodie, so I felt that if I had to be that restricted I might as well try IF as well since I heard that it helped to really drive the numbers down on A1C scores, which showed pre-diabetes a year ago (which totally freaked me out!) Well, here are my results after 4 months: I've lost 33 lbs which is marvelous, my A1C is completely out of pre-diabetes range (whew!) and I no longer experience ANY pain with my RA!! I should note here that prior to my new way of eating, I spent every day in a ridiculous amount of pain, (never less than a 5) and needed narcotic drugs to get me through my RA "flares" when my pain level was 8 or 9. I truly have been given my life back. No more drugs. No more pain and stiffness that I'd experienced for 20 years previously! Seems like nothing short of a miracle for me!

@heywoodpaul1 Жыл бұрын

So glad for you. Wish I could get my sisters to do it.

@jkdjose Жыл бұрын

Did you change diet? I have been doing it for 3 months and haven’t lost any weight. I am about to give up

@elizabethshirlow2426 Жыл бұрын

K look know morel No🎉 mm mm mm llo

@patriciaharding7468 Жыл бұрын

@Paul Heywood - I wish I could get my sister to do it as well! My sister has Type 2 Diabetes, COPD, tons of osteo arthritis pain and stiffness, horrible neuropathy in her feet to the point she can barely walk. . .I could go on. Her health is a wreck and it gets worse every day. She has witnessed my success and says she is so motivated by it, but she is incapable (so far) of changing one iota of her horrible, sugar and white flour and highly processed, junk food laden diet. She knows that I have never had any long term success (I've lost 55 lbs now at this point and continue to lose, slowly but surely!) until now, and she knows I LOVE food and am a gourmet cook and total foodie - and yet my health got to the point of where I was sick and tired of being sick and tired. Feeling 100% better is all the motivation I need. NOTHING tastes as good as being pain-free, and feeling 15 yrs younger. Able to do things I haven't been able to do in many years, because I was too crippled or recovering from another joint replacement. Pain, more pain, surgery and then weeks of rehab and/or Physical Therapy. So, I get it about trying to lead a horse to water. . .it takes a bit of courage to make a lifestyle change, but it is light-years better than taking expensive medications full of horrible side effects. I wish you well in trying to convince them of the power and healing of a good diet - I'm not throwing in the towel on my sister either! GOOD LUCK!

@patriciaharding7468 Жыл бұрын

@Jose Santiago Yes, I eat what is basically an anti-inflammatory, clean Keto diet. No grains, no sugar whatsoever, and very little dairy. I probably should cut out all dairy, because it can be inflammatory for people with an auto-immune disease like me, but I have found that I can consume occasional cheese and cream and still be relatively pain free. It was makes my diet lifestyle more sustainable for me, which is really important.

@Glen.Danielsen Жыл бұрын

Gin Stephen’s and Tim Spector’s words are monstrously helpful! At present, I eat two quality meals a day - at around 9:00 am and at 1:00 pm. Then I fast the remaining 20 hours. It works marvelously so far. Loved Gin’s hurricane ambiance sounds! 😊🙏🏽

@kathrynsloan4694 Жыл бұрын

I am a post menopausal woman and I intermittant fast. I feel amazing. So much better than when i am constantly eating. I feel for mentally alert, have more energy and I weight is normal and a perfect BMI.

@norabalogh5910 Жыл бұрын

I’m 63 and have been using IF since age 55 to maintain a really good weight for me (i.e. a BMI of 22.5 for a fit, muscular woman). I do two meals a day - lunch and supper - since that fits best into my life (OMAD is too extreme for my taste and I don’t like eating that much at once, and I find eating in “meals” vs eating within a window to be simpler to manage and control and more flexible). Also I am a flexitarian - I eat everything (though no fast food or highly processed foods) and I lean in a vegetarian/vegan direction quite often. I hate low-carb eating and I also think it’s far less healthy than the way I eat..All of which underlines the fact that IF can happily and successfully be combined with various ways of eating! Also I think that doing something that “works” for you in your life is far more important than fitting in with someone else’s theories!!!

@strawberryme08 Жыл бұрын

I’m 41 and developed insulin resistance the last two years and gained 15 lbs that wouldn’t budge. Weight 163. I am on day 3 doing fasting at 19:5 and I woke up 1# 6 oz lighter and I had a few cookies a little chips and a little bowl of cereal between the meat ana veggies I was eating. The scale moved I’m so thankful it’s easy for me so I’ll just keep going I love that I can lose and maintain for life easily! This info is gold!

@wshaw1240 Жыл бұрын

I began the study 4 days ago. I plan to change my eating habits and window and receive long term benefits. This podcast is most informative. Second time through as it is jam.packed with advice.

@anthonyhulse1248 Жыл бұрын

Just coming to the end of a 48 hour fast. Feeling great: clear headed, rested, not hungry. My blood sugar is 4.8 and I’m in ketosis. 👍🏻 keto and IF are saving my life.

@uncletony6210 Жыл бұрын

I'm at hour 29 as I'm watching this. I's so hungary...

@keithzastrow 8 ай бұрын

Your blood glucose wasn't 4.8 or you'd be dead. Your A1C may have been 4.8.

@LarryFournillier Жыл бұрын

I've been living a Keto and Intermittent fasting lifestyle for the past 4 years and it's the best I've ever felt in my life. I'm 64, 5'6" and 158 lbs - IF and Keto definitely works!

@andreakumar2984 Жыл бұрын

Love the 16/8 window with skipped breakfast and half of the fasted hours taken care of during sleep. Really doable and sustainable.

@nedaknific6804 Жыл бұрын

I was 79 years old when I started IF went on Whole Plant based Food, lost 8 Kg! am I am only 48 KG but I feel great, it works for all ages, my blood test are much better, I would like to part in your study❤

@anir8023 Жыл бұрын

With meat yes

@joycemarine8717 Жыл бұрын

I have been using IF method of eating for at least 2-3 years. For some of us, guidelines are necessary. Some of us are moderators and some of us are abstainers. Removing seed oils and ultra processed foods along with IF has been life changing!!!

@TorBoy9 Жыл бұрын

I've been intermittent fasting, time restricted eating, 18-6 hour eating window for about 4 years now, and usually end my fast with 1 hour of strength training, followed by a high protein meal. It is really not about the weight loss, but the other benefits such as metal clarity and a better overall feeling of good health. I've long stopped feeling hungry. There have been days where I have forgotten to eat and have done 20-22 hrs of fasting, and really, it is not a big deal. Fasting does allow me to have better weight control, as if I want to drop a couple of pounds I simply narrow my eating window a bit for a couple of days. I, too, like dark chocolate, but only in my eating window. Really, there is nothing I cannot eat, but there is a defined time for proper eating. "Come for the weight loss, stick around for the health benefits.."

@AreWeReallyMadHere Жыл бұрын

The hard part of starting intermittent fasting is to know what to eat, specially picking that first food/meal to brake the fast. It is hard to know if I am succeeding 😮‍💨. Window time to eat 👍, right foods eaten 👎

@guibox3 Жыл бұрын

"metal clarity' That means breaking your fast with some Metallica and Iron Maiden! Ha ha!

@stacielivinthedream8510 11 ай бұрын

@@guibox3😂😂😂😂😂😂😂😂😂😂😂😂

@mkcalcole 9 ай бұрын

What about the risk of gallstones

@timeustace1287 Жыл бұрын

Great informative post, thanks. I jumped straight into 18/6 without any build up and found it surprisingly easy. Now more like 17/7.

@bikeman7982 Жыл бұрын

I fell into IF naturally many years ago. I realized I wasn't really hungry in the morning. But if I had a carb heavy breakfast, I'd get hungry a couple of hours later for a midday snack. So, I decided to skip breakfast and didn't feel hungry till noon! Soon after I realized I didn't really need milk or anything else in my morning coffee!

@healthwayKatarina Жыл бұрын

Great Topic! It truly works and it so easy, as long as we eat nutritious and gut-friendly food. And all the time that is saved not cooking and food-shopping. Will be great to follow the study. Thank YOU!

@jojojacques810 Жыл бұрын

Honestly, if you really want to benefit from fasting, don’t eat after 6pm, 8pm at a push! HGH is highest through a fasted sleep, as well your rest and digest will enhance your quality of sleep! 🙏 fasting is sooooo much more than weight loss!!

@hudsonvie Жыл бұрын

Not to mention the spiritual benefits. Jesus fasted40 days and look what He did!

@jojojacques810 Жыл бұрын

@@hudsonvie very true! 🙏

@scottfrench9267 Жыл бұрын

I totally agree. I have a hypothesis that one major reason we sleep is to allow autophagy to occur, and autophagy can only occur in a fasted state. By doing an early time restricted feeding (eTRF) of at least 4 hours before going to sleep, but maybe even 6-8 hours before sleep, your body can get into an autophagic state soon after going to sleep instead of spending time digesting nutrients. Maybe this is why I feel so much better when I stop eating around 3pm and I am asleep by 10.

@hudsonvie Жыл бұрын

@@scottfrench9267 We are kindred spirits, as I do the same thing. You strengthen me. Thanks

@jojojacques810 Жыл бұрын

@@scottfrench9267 definitely! 👌

@bigpop1996 Жыл бұрын

I lost about 7 kilos within a month and 7 days. I started with 16/8 and gradually moved to 20/4 in one month time frame. Now, I am doing alternate day fasting. I started ADF on 12 March. I get about 40 hours of not eating and totally clean fast.

@selinawyllie3481 2 ай бұрын

I do believe that fasting is the best thing you can do for your health. When we grew up we never had breakfast we only ate once a day and no one in my family was fat or suffer from any diseases that plaque today society and my great grandma lives way over hundred years even when she passed away she was never sick she just passed so peacefully.

@0chuklz0 Жыл бұрын

I started IF a few years ago and aside from a short break, I am back on it again since the beginning of the year. I find it amazingly liberating. So much of the culture in North America is focused on food, and just knowing I am not eating anything outside of a small window (I use a 4-6 hour eating window), means I just don't do it. When I eat, I enjoy the food more because I have given more thought into what I will be eating inside the small window I have. Somedays it will be only a single large meal, other days 2 meals. I don't really snack anymore, I just don't feel like it. Like others, sometimes I will feel a surge of hunger outside my eating window, this is usually because I am watching something with very tasty food on display, or I am smelling something cooking that smells really good. I just drink some water, and wait, and it will go away on it's own after a few minutes.

@andrewlittlecott8430 Жыл бұрын

I started LCHF diet in June to reverse diabetes. After one month I stopped eating breakfast (so 2 meals a day). After another month I have gone to one meal a day, no problem with hunger and play lots of sports and don't feel low on energy. Eat whatever I want for two hours (except carbohydrates). Most difficult thing was to eat fat, everything high fat and I have lost 44lbs in three and a half months. Feeling great.

@matejkajancic2783 Жыл бұрын

I have read that the last hours of sleeping our body goes through "the program" of cleaning. That "program" is stoped as soon as we start eating. So, by intermittent fasting and drinking only water we prolong cleaning. My experience is that after a few months of intermittent fasting with just water I didn't need coffee any more. The morning shower makes me fit enough for my work.

@SanoonMHaniffa 9 ай бұрын

One of the best podcasts I've ever listened to about IF. Continue to do so. thanks

@jazzk4072 8 ай бұрын

In a 48 hour fast I’ve started drinking a butter coffee daily! (Really a hot chocolate 1tsp each of cacao, MCT oil, coconut oil and butter) I have lots of water, tea and also add a multivitamin, zinc, lysine and magnesium once a day during the fast to make sure I don’t lose too many nutrients my body needs. I am very happy that you are doing this study. I hope it is done over a longer period of time and that you are aware of the differences between ketosis and ketoacidosis.

@dorothyhibbs4702 Жыл бұрын

I eat breakfast at 9/10 am and dinner between 2/3 pm on most days it’s 18/6 I can honestly say I never get hungry don’t count calories and have lost 14 kilos in 4 months I follow a vegan diet I am 68 years old my bloods are all good and my cholesterol has gone down 3 points I feel great and I recommend this lifestyle to anyone my one regret is I never knew about this way of eating before

@mikehardwicke23 Жыл бұрын

I'm lowcarb and I've fasted (14 to 22 hrs) daily for the past 4 years. Immense health benefits for me.

@z2010able Жыл бұрын

I have been steadily losing 2 lbs, sometimes 2-1/2 lbs, a month by not eating breakfast, and opening my window at 2 pm. Most days I try to do OMAD. Thanks, Gin, good reminder this is not a fast weight loss way of eating.

@bruceclark4754 Жыл бұрын

Brilliant. Thanks. The presenters, who are so knowledgeable, are able to explain in a very clear way to the layperson

@mandyrafferty9119 11 ай бұрын

Loved this great information. I have started to restrict my eating window, so I have brunch about 11.30am and then my last meal is about 5pm. I do all my physical exercise in the morning as I am a early 6am raiser - I haven’t see. Any major results yet but it’s only been a few weeks

@dave3gan Жыл бұрын

Time restricted feeding is a great tool for your toolbox. My approach is to avoid eating after the evening meal. It's not an 80/20 thing, I Iike to think of most of the benefit but also most of the work. I feel I don't the need to be rigid about it because I am also adopting the same approach to a whole food diet, exercising every day and getting enough sleep If you can use as many of the levers available to you as you can you don't have to pull as hard on any single one. Most days end up being good enough days because even if you don't pull all the levers, you'll probably have pulled most.

@cooki47 Жыл бұрын

I started intermittent fasting for health benefits with no idea how it would effect my weight. Hadn’t really studied into it….heard it could help with long Covid symptoms so just dove in. I can’t say it’s been a clean fast and I’ve only been doing it 3-4 days a week. Have been delighted to see the weight come off. Down 16# since starting 2 months ago. I am motivated now to try a cleaner fast. And now that I understand the window concept for eating I should be able to work it around my work schedule which requires a meal a couple times a week. I wish I could participate in the study but I’m in the US.

@cooki47 Жыл бұрын

@@jennifermarlow. Thanks for the encouragement! I’ve also been following FLCCC protocol. Are you able to buy the meds from India? Brain fog has been the most difficult for me. Have seriously felt like I’m slipping into dementia. I’ve started acupuncture a couple weeks ago and feel like I turned a corner a couple days ago. Hope I keep going in the right direction to a healthy body again! Are you back 100% yet?

@jonathanperry4189 5 ай бұрын

Though I'm not rigidly doing IF, I changed my meals to the largest at lunchtime and a smaller late afternoon meal. Then leaving food for 11-12 hours. The larger lunch has been a massive help keeping satiated all afternoon, making me only want a smaller meal later.

@StratsRUs Жыл бұрын

Excellent advice and Gin explains the 'reality' very well.

@jazzk4072 8 ай бұрын

During a 48 hour fast I was feeling a bit dizzy, stopped and started to eat as Ms Stephens recommended. So then researched a bit, and I added the butter chocolate, and I can now fast longer without any negative symptoms.

@miketranfaglia3986 Жыл бұрын

Bravo! This is just the kind of large-scale distributed study that needs to be done, and this could change the face of modern medicine. I expect that the results will be complicated, but having large enough numbers will allow you to tease out the variables. I would sign up for the study in a heartbeat, but I'm already doing intermittent fasting and will be for the rest of my life.

@joinZOE Жыл бұрын

You can take part in The Big IF Study if you're an existing intermittent faster. Please register here if you're interested: health-study.joinzoe.com/intermittent-fasting and check out the faq's here: health-study.joinzoe.com/intermittent-fasting/faq

@cheryllivingston6326 Жыл бұрын

@@joinZOE I went to subscribe and it was a Covid study?? Did I do the wrong link or is it just not open in the US as yet?

@TamaEnergy 9 ай бұрын

Just started 13 hour fasts 8pm till 9am and doing well and feeling good from it! Will stick with this window at current and maybe increase in the future. I cant stick to it when doing hard morning training as i feel faint if i try to run far in the fast window

@tomb2289 Жыл бұрын

Very interesting. I'd be really interested in more in the longer-term cognitive benefits too ie staving off decline, harder to run study of course, thanks!

@loisstanford8736 Жыл бұрын

Humans didn’t always have food immediately available ..it’s amazing that we need a study to say we can last without food for some time 😂

@christenehoffert4804 Жыл бұрын

From Canada Over 15 years ago I was diagnosed with low bone density without fractures. I was prescribed Aledronate for 5 years at which time I changed my diet to include more calcium rich foods and gained 30 pounds in spite of resistance training 3x a week and up to 4x week curling plus gardening the rest of the year. My attempt to lose weight actually resulted in another 10 pounds. In 2021 I started the year successfully 5 pounds like many years before but reducing over processed foods mainly sweet baked goods. In September 2021 I started eating only three meals a day no snacks and including fermented foods continuing to slowly weight and by March 2022, 20 pounds when I gradually delayed my breakfast until I was only eating two meals a day with a 18 to 20 hour fast. This was not done without hesitancy as in past I suffered dehibilitaing cramps when delaying meals for hours. At present I have almost all 40 pounds and am convinced the tool of IF has made this easier

@gelbsucht947 Жыл бұрын

What happened to your bone density? Did it change?

@christenehoffert4804 Жыл бұрын

@@gelbsucht947 My bone density improved on medication but after dicontinuing it returned to what it was before medication. I have not had it tested since as I am not at risk because I haven't had any fractures and since I had to travel to Vancouver to have it tested, this was not a priority.

@gelbsucht947 Жыл бұрын

@@christenehoffert4804 thanks!

@patriciatinney8548 Жыл бұрын

@@gelbsucht947 I

@jt.8144 Жыл бұрын

Good to know. Now Apply what you've Studied. Great Episode. Entertaining at most.

@loisstanford8736 Жыл бұрын

We as humans did not eat every two hours so hope your study just confirms that our body can survive even with one meal a day 😊

@TonyHammer61 9 ай бұрын

I have been on intermittent fasting (8 hours eating & 16 hours fasting) and have lost 1 stone since 29th May. It has become a lifestyle choice now and I will continue it

@shelleygower9843 8 ай бұрын

Been doing 18/6 for 2 yrs now.......... completely got rid of carb addiction and weight totally stable

@maryjansyn9767 Жыл бұрын

I have a 5 hour eating window . I never feel hungry anymore . I’m 64 my Wt is 142 I’m 5’7 . I have no abdominal fat . I eat whatever I want during my 5 hour window . I lost 15# my Wt is stable now .

@cilasch3036 Жыл бұрын

Awesome, thanks for sharing this, I will definitely try this out

@heathersmiliekiwi8528 Жыл бұрын

How’s it going?

@autumnperfume540 Жыл бұрын

I started IF for almost 4 months, lost 20 lbs and now back to 2 meals per day with window 6 hrs 2pm and 8 pm. If I eat at 8pm then I feel sleepy later around 9-10pm but If I don’t eat and go to bed then I can’t sleep until mid night . And I still lose weight if I don’t eat a lot or maintain weight if I eat more.

@gimmeagig 9 ай бұрын

I'm 67 14% body fat I am a cyclist and a skier. I've been doing IF for 7 years and it's the best thing I have ever done. I do drink beer and coffee with half and half pretty much every day. My weight does not change. I love it. People around me are curious about why I am in such a great shape at my age. I used to be more than happy to share what I know about IF. I sent out links to KZfaq videos about it and explained how I do it, but nobody acts on it. People always say they want to make changes but they really don't. They are all talk no action. It takes a little bit of will power to do this and most people don't have it. They'd rather be fat and out of shape. I have given up on spreading the word. You can lead a horse to water....

@carolcote2196 8 ай бұрын

Exactly my thinking. I'm 72, have lost 45 lbs and have kept it off doing IF. I also choose my foods wisely, but do stray once in awhile, difference being I get right back to keto ASAP. People have to make a commitment to keto. They need to do their research, etc. Overall, it is easier to default to WW for a program. Lose the weight, go off program and regain the weight. It is a different lifestyle than people are use to, so unLess some one is sincere, I don't waste my time.

@manonthespot Жыл бұрын

I've been doing this for 9 years now - I have just three coffees each day between 9:00am and 2:30pm including a splash of cream and about 15gms of blackstrap molasses - I then eat a main lowish carb protein-heavy meal around 7:00pm - I never feel hungry. Occasionally (around once a fortnight) I eat a protein-heavy meal early in the afternoon to break the routine

@googbert Жыл бұрын

Add good fats.

@manonthespot Жыл бұрын

@@googbert I don’t eat seed oils, mostly cook with ghee, coconut oil or occasionally olive oil.

@anomarnamloh7444 Жыл бұрын

Been Fasting for 18 months for gut and metabolic health. Have reversed type 2 and normalized High Blood Pressure, Triglycerides (58) and HDL 95. However I have gained LMHR (Lean Mass Hyper Responder) status in total cholesterol. I look forward to this study, I've pre-signed up as I'm in the US. Currently fighting my doc regarding Statins, the taking of them. I'm not buying into the Statin Hypothesis.

@lindaj5492 Жыл бұрын

Statins can have really bad side effects. My mom had awful, really painful leg cramps for several years whilst taking them; after her doctor stopped them and that problem ceased, l learned that the clinical evidence about side effects had been known all along but ignored 😡.

@mjgrant1515 Жыл бұрын

the great cholesterol myth by dr sinatra is a great read.

@anomarnamloh7444 Жыл бұрын

I purchased the book. Thanks. It's my doc that needs to be upgraded

@mjgrant1515 Жыл бұрын

@@anomarnamloh7444 yes, your dr needs to read it but good luck with that. if you are successful, please update us.

@anomarnamloh7444 Жыл бұрын

@@mjgrant1515 LOL. she's all but said she does Podcast so no research or scientific papers for his her 🙄👀 I'm in NYC, Brooklyn, and for the life of me cannot find a Doc who will openly say anything positive about LCHF, Fasting or IF probably too much political pressure within the medical/pharmaceutical industrial complex.

@sharinaross1865 Жыл бұрын

I enjoy IF. Did the 16/8 for months. It changed my metabolic composition.

@3mc33Rizox Жыл бұрын

I was hoping for a more nuanced analysis of IF and TRE, to be honest. There are enough boosters of IF already and I think what the public need now is to be fed with more diverse points of view. I’ve done 16/8 TRE for 5 years in a daily basis, some weeks doing OMAD and its great, but Im currently experimenting with a more flexible approach, doing TRE twice a week, including OMAD on Sundays. Since I eat low carb, my energy levels are as good as with TRE but I would say my proneness to injuries has decreased and some other health markers improve with this more flexible approach.

@user-vu6uy9ff3p 9 ай бұрын

Ive had amazing results fasting and think it would be amazing to do this test. I would love to be part of this. Very keen.

@maritzaperez269 Жыл бұрын

Thank you very much this a great information about intermittent fasting. Bendiciones

@utegeisler1709 Жыл бұрын

Would it be possible to get a Zoe view on a) protein and b) organic? Doing the Zoe program right now and was told that Zoe wouldn't advise on protein as everyone has individual needs which I thought was what Zoe was about, individualised nutritional advice? And with regards to organic, does it make no difference to my general and gut health whether I eat organic or non-organic plants?

@Daytona2 Жыл бұрын

I was thinking that the (brilliant) Zoe survey may be too hard, but actually, I think that I might already be doing this. I've always front loaded my meals - big breakfast at 7am and big lunch at 12 and I don't really feel like much else, so eat a junk food/snack feed at 5pm, so that's a ten hour window 😮 I haven't really thought about it - I just eat when I'm hungry. I might well be able to bring the 5pm feed forward. Insightful stuff as ever, thank you!

@dorothywong6805 8 ай бұрын

L--zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzazzzaaazzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzazzzzzzzzzzzzzzazzzz😅😅⁰😅

@graham11950 4 ай бұрын

hi guys very interesting show im thinking of doing intermitting fasting but purely on a weight loss plan im 73 and 5st overwight gonna try the 12 -12 to start with then alter in cant seem to get hold of gins book so going it a lone but thanks for a good show

@workinprogresssince1974 11 ай бұрын

I'd be really interested to know if there have been any studies into intermittent fasting and peri menopause. I have been doing IF on and off for years now but as I hit PM last year I have found it more of a struggle to keep my window open as long as usual. Should I give myself a break or ramp things up and try and stick more closely to my rules?

@lucyclink9163 6 ай бұрын

This is a brilliant idea to do a large IF trial. This would provide the medical professionals around the globe much needed medical research and proof that those of us who are doing IF can be then taken more seriously. Plus it would encourage others to start IF. We could change the whole world for the better with this. How do I take part please? I have just seen this and your website. It's good.

@laylamaria1457 3 ай бұрын

Thank you for the video 🙏❤️ May I know how to participate in an intermitent fasting study? I'd love to. I have done it on and off for years. I feel great on it and i have seem many benefits.

@peterhaughey2456 10 ай бұрын

Skin problems, over weight pre diabetic, high blood pressure and having to take pain killers every day as a result of sciatica when I found out about Intermittent fasting and decided to try it out, weaned myself of carbs for a week or so and then started reducing my eating window with brilliant results, I have lost 40lbs approx, skin has cleared up more energy blood sugar in normal range and blood pressure perfect, this has been life changing.

@lucyclink9163 6 ай бұрын

That's marvellous. I'm the same. I lost 25 pounds in 9 weeks. How long did you fast to loose 40lbs?

@morganfalkdesigns Жыл бұрын

I did it 20 years ago…lost 100 pounds…it totally BOOSTED my metabolism I didn’t regain until a recent surgery trashed my microbiome…now down 45…aged 61

@review-report 8 ай бұрын

*Started IF 3 years ago it Saved & Changed my life!!! crazy part is I wasn’t sick or fat...*

@Jacqueline-es5yb Жыл бұрын

I fast for 16 hours a few times a week. And it's easy, I finish eating any kind of food or drink at 8pm, personally missing breakfast is easy, but drinking lots of water or tea/coffee without sugar or milk (I find staying well hydrated keeps hunger away) Then I eat either oats/fruit/kefir/seeds mixed or something like egg with avocado etc. for lunch then not again until evening. I find it really easy to do this way. But we are all different. I am now looking into balancing my microbes and have put myself on the waiting list (which in the UK is 220,000 people long) has anyone any idea how long a wait that will be please?

@cheryllivingston6326 Жыл бұрын

Can I ask if it’s okay to have a prebiotic powder (activate you)mixed with water during the fasting phase or does it break the fast?? I would like to join your study. I am a 58 year old female menopausal but have had a hysterectomy. I lost 20 lbs fasting but have gained 9 back so no wing to OMAD beginning today.

@tarandhesi3450 Жыл бұрын

Great podcast. Any views on eTRF, which im seeing some potential positive benefits from the literature suggesting so?

@elizabethasmith4471 11 ай бұрын

Glad there’s going to be a study - this did feel a little bit like a sales pitch for her book. I like that ZOE sticks to the science.

@aaronps4595 Жыл бұрын

In 6 weeks, I have lost 1st and eating what I want but just restricting the time. Eating 8hrs and fasting 16hrs. Plus I have tested some over eating now and again and it can keeping the weight once you're happy where your weight is at. Before the diet, I was in pain all over my body and after some hard work for 2hrs I was getting like sugar shakes all over my body and not to be grim but my pooh wasn't looking health and low on energy. However now no sugar shakes, no pain in the body, more energy and my pooh is very healthy. Cuts, bruising and muscle pain heals a lot quicker than usual and this is the first winter that I have not had a cold or flu, even though I have been around more than 300 people coughing and sneezing around me for the past couple of months. I am strongly considering on staying on this diet, based on the results that I am seeing. It is our original diet anyway, its hardwired in our DNA to cope with it, 8hrs sleeping fast, then 8hrs fasting on setting up traps and hunting and then prepping and cooking and then the 8hrs window of eating.

@elizabethshirlow2426 Жыл бұрын

BN no

@rosarioveloso7013 Жыл бұрын

Quando é que o programa de jejum intermitente vai estar disponível em Portugal? Comecei a fazer 16:8 a 12 semanas e gostava de participar.....

@avashavash1594 8 ай бұрын

My mam was doing the intermittent fasting maybe 20 years ago because her stomach feels bloating. She is close to 90 years, and her blood tests are normal. She did this restricted eating because felt better.

@greendeane1 10 ай бұрын

Hurricane Ian was for me like a strong thunder storm for three days. The river down the hill rose 45 feet. but was still 30 feet below the house. I eat around 7 a.m. and finish around 3 p.m.

@nikkitoomer9672 11 ай бұрын

I’d love to try IF but am a competitive cyclist. How does IF fit with early morning interval training on the bike and strength training? Any tips and is it possible to train at a high level and do IF?

@monevaluation4716 11 ай бұрын

I've started IF a week ago - not eating til 12 noon. However, I've had 3 instances of heartburn, acid stomach. Zoe - any advice please on prevention ? I'm female, over 50. Thank you

@avashavash1594 8 ай бұрын

I agree with intermittent fasting,I feel grateful. I lost 15 kg, and if I break, I feel sick. Is very good to keep and continue

@eagleeye9549 Жыл бұрын

I wish people would quit saying restrictive. It's not restrictive it is "selective". Is one not being more selective? Why does it have to be a negative connotation? I feel as if people would change the semantics more people would possibly start it. It is a benefit. Is it not? I know that I have most definitely benefitted from being selective. Cheers.

@georgeelmerdenbrough6906 Жыл бұрын

I am one week in , four pounds lighter and more energetic . I am going to keep at it as long as it works .

@lillaamos1591 Жыл бұрын

When will this IF trial come to South Africa? I have by accident started IF and now have even started drinking black coffee instead of my Cortado! I would be keen to be part of the trial.

@bettyswallocks6411 Жыл бұрын

I still 5/2, but I do vary it a bit. It works for me, even helped me lose a *lot* of cortisone weight. And I enjoy eating chocolate at midnight.

@navalewis776 Жыл бұрын

Thanks for a great talk about a great subject! I was just wondering about the autophagy. Would like to learn more about it also, is IF suitable for people who DON’T exercise? Thanks!

@heathersmiliekiwi8528 Жыл бұрын

A lot don’t exercise … but tend to once the weight falls off. ( so much easier when you’re lighter and full of energy)

@dellwright1407 Жыл бұрын

I cant exercise due to physical illness and I'd say that IF is excellent...lost 40lbs and feel better for it and have been able to go for walks each day (though delayed more recently with long-covid). Giving your body a rest from digestion definitely helps when doing IF. Deeper autophagy I think happens during more prolonged water fasts perhaps more relevant for those with illness though.

@kevindejan Жыл бұрын

Hello, im doing a 16 hours intermittent fasting from a month now. In the morning i take a tea and black coffee with a kiwi and my vitamin d suplement, does this interrupt my window from 7 pm to 2 pm fasting? Thanks

@yourenough3 Жыл бұрын

Clean keto And IF helped me lose 81 lbs in a little over a year. This IS my lifestyle now and going through perimenapause I don't consume any meats cheeses or veggies that isn't organic and or grass fed and grass finished meat . I feel better than I ever have and I'm almost 50

@cupbowlspoonforkknif Жыл бұрын

I would like to know more about fasting and too low blood sugar. I get headaches, pain, weakness when my blood sugar is too low but I want to fast. I've tried successfully but not sure if I should continue. Maybe I need to ease into it slowly.

@hudsonvie Жыл бұрын

I've worked up to one hour window of eating/23 fasting.

@morning_latte 10 ай бұрын

That was an excellent interview.

@charliecallcut2219 Жыл бұрын

I tried a more serious version of 5:2 by going 4:3 because I had a surgery coming up and I needed to lose weight reasonably quickly. Mon Wed Fri I ate nothing, I drank only water and unsweetened black coffee. As a busy tradie the first month was tough, but I lost 1kg per month. What was interesting is that I completely lost interest in junk food; takeaways, sweet foods (like donuts), even chocolate! So after a while it became unnecessary to fast any longer, because I've stopped eating rubbish, I'm just not interested, and my weight is now stable. I still like my beer though :)

@gregorymcleod Жыл бұрын

I am in Thailand and I fast from 4pm - 9am. So my meals are in a 8 hour window. I am not a stead fast at regime if I am going out. I am not doing it to loose weight as only 62.4kg. What I do is Breakfast I have high protein and good fat so I eat Bacon eggs in morning with half avocardo. Then lunch I eat red rice with stir-fried vegetables and protein. Dinner is normally at 3:30 - 4pm that meal is normally protein and salad with nut's and seed's some fruit main part of meal is salad with vinegar dressing. I drink water or black coffee whilst fasting. I have found adding nut's and seeds with fruit stops the craving's. I was diagnosed with pre-diabetes within a month it has my blood glucose readings back in normal levels so no diabetes drug's needed. I will sip black coffee in morning not after dinner as caffeine stops my sleep.

@Catlovers52 11 ай бұрын

I am doing only a 1 hour window. into 3 weeks of IF with only one meal a day with one day a week doing a 48 hr fast. Along with this I'm doing a one hour brisk walk and some weights every other day.

@terihooper789 Жыл бұрын

I tried to sign up for the study. Downloaded the app but it only is about covid, not IF.

@ladylaudanum8663 Жыл бұрын

So what abour herbal and fruit teas. I can't drink coffee or black tea because i cant have caffeine, also I take anti inflammatories morning and night and you really must eat with them. I know i could try 12/12 but am anxious about what will help best.

@kevindejan Жыл бұрын

Hello and thankful for your educational programs. Im a 50 years old Albanian male. I wish to participate on your study for intermitten fasting. How can i apply? Thanks and good day!

@AlexandruNicolin 11 ай бұрын

I started from 6 out of 24 eating window, and closed it to under 2 in just over a month. In the last few weeks I'm down to eating just a big breakfast, around 1200 kcal. I don't consume anything caloric for the rest of the day, just unsweetened tea & coffee as well as plenty of water.

@kimcornelissen1529 Жыл бұрын

IMO its not just the window of eating its what you eat and how much you eat. I have a window of 7 hours to eat with one coffee to break the fast, eating 2 healthy meals with no snacking in between and drinking water. This is very different from eating continually huge portions and or junk food drinking sodas ect.