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Arthritis Diet and Exercises

Intermittent Fasting: Transformational Technique | Cynthia Thurlow | TEDxGreenville

Translator: Rhonda Jacobs
Reviewer: Tanya Cushman What if I told you that breakfast
being the most important meal of the day was wrong? (Laughter) What if I told you it is more important
when you eat than what you eat? Perhaps much of the nutritional dogma
that we’ve been raised with is now outdated, like snacking all day long
and eating many meals. Over the next few minutes,
I plan to discuss with you what I believe to be the most profoundly
transformational concept and strategy as it pertains to health and aging. Over the last 20 years, as a nurse practitioner
and a functional nutritionist, I’ve seen tremendous shifts, tremendous shifts in health and wellness: escalating rates of obesity, diabetes
and cardiovascular disease – many of which are preventable. The choices we make in terms of nutrition
are profoundly impactful on our health, more than most of us realize. During my training as a nurse practitioner many years ago, the dominant nutritional paradigm
was exercise more, eat less. I’ve found this
to be profoundly ineffective for most, if not all,
of my female patients. The concept of “calories-in,
calories-out” alone is just not effective. Many of the things that I work with,
with my female patients really focus on the connection
between our lifestyle choices and how that impacts healthy aging and weight gain. I do not believe, nor do I support,
the limiting belief that women have to accept weight gain
as a normal function of aging. The National Health
and Nutrition Exam Survey, which looks at data
with regard to children and adults in terms of their nutrition
and escalating obesity rates, compares what went on in the 1970s, where most Americans
consumed three meals a day and no snacks; fast forward to today, most of what we are doing as Americans
is eating three meals a day and snacking all day long. Really. And so one of the things
that starts to happen when healthcare providers
are telling our patients that we need to eat all day long – it’s wrong. Eating all day long overtaxes
our pancreas and our digestive system. It overtaxes it so much
that it cannot work properly. And if it cannot work properly,
we cannot absorb our food or the nutrients in that food. Another really important distinction
when it comes to meal frequency, or how frequently we’re eating, is the debate over sugar burners
versus fat burners. And when we’re talking about that, a sugar burner is someone
that consumes lots of carbohydrates and taps into glucose
as their primary fuel source, which is incredibly inefficient. If you recognize these individuals: They are frequently hungry. They often get hangry. They have – yes – significant dips
in their energy level. They struggle more with fat loss,
and they struggle more with their weight because insulin levels are high. Insulin is that fat-storing hormone. So if levels remain high,
we have more oxidative stress; we have more inflammation; and we struggle more with weight gain. In sharp contrast to this are fat burners. They tap into fat stores for energy; they have sustained energy; they are much more clear cognitively; they don’t get hangry; it’s easier for them to lose weight because they tap into those fat stores; they sleep better;
and they age more slowly. So meal timing and how frequently
we are eating – it’s absolutely crucial. Absolutely crucial. Let’s talk about some statistics
as they pertain to women and healthy aging. So we know two-thirds of women
40-50 years of age are overweight, and more than half are obese. How do we proactively
address this statistic without quick fixes? It makes me want to cry when my female patients
would prefer I write them a prescription than work on changing their diet, more exercise, other lifestyle changes. Women in their 50s and 60s
gain an average of 1.5 pounds per year. Per year. That’s average. And some of this is attributable
to things like hormonal fluctuations, women having less lean muscle mass
than their male counterparts, sleep disturbances and mood disorders. However, there are strategies
we can use to help offset this. So folks, I want you to save your money on potions and powders and supplements
that are not long-term solutions. I’ve got a better idea. And I’m going to tell you about it. I’ve got a better idea. There are lots of strategies
that I use with my female patients, but none more powerful
than intermittent fasting. Intermittent fasting
can help fuel fat loss as well as many other benefits
that I’ll talk more about in a second. But it also can improve
interpersonal relationships and self-esteem. And for many women, this permits them – it’s the magic bullet that allows them
to gain back their former selves. Really powerful. And the really cool thing
about intermittent fasting is it’s free, it’s flexible and it’s simple. You take nothing else away. Free. Flexible. Simple. So let’s talk about intermittent fasting. It is the absence of food
during a prescribed time period. You exist either in a fed
or a fasted state. I’m sure for many of you,
you had breakfast this morning. So when you eat, insulin
is secreted by the pancreas to move sugar into the cells. We store the bulk of our sugar
in our liver and our skeletal muscle. But when we exceed those storage sites, we store it as fat. When we’re fasted, insulin levels are low and we can tap into fat stores for energy. Free. Flexible. Simple. And so, when we’re talking about
intermittent fasting, it’s fairly simple. If you skip breakfast – If you skip breakfast in the morning, you can reduce your caloric intake
by 20 to 40 percent. And the typical time frame
that I recommend to my female patients is a 16:8. Sixteen hours a day fasted
with an eight-hour feeding window. I know that seems
a little overwhelming at first, but I’ll give you some strategies
for how you go about doing that. So, the 20-40 percent
reduction in calories means that you can fuel fat loss. So what are some of the benefits
other than fat loss – fat loss and especially visceral fat
around our abdomens, around our major organs? We know that it improves mental clarity
because insulin levels are low. We know that it spikes
human growth hormone, which helps us with lean muscle mass. We know that it induces
something called autophagy – I will speak more about this in a second. But this is spring cleaning for the cells. It is only evoked when we are fasted. Autophagy. We know that it lowers insulin levels, blood pressure, improves our cholesterol profile. And we know that it can reduce your risk
for developing cancer and Alzheimer’s disease,
which I like to call type 3 diabetes. If, for no other reason,
we want to protect our brains. As wonderful a strategy as this is,
it is not for everyone. I’m going to talk briefly about the individuals
that want to avoid this strategy. First and foremost,
if you are a brittle diabetic, or you have difficult-to-control diabetes; if you are a child, an adolescent
or age greater than 70 – might not be the best strategy; if you are pregnant; if you have chronic heart issues,
kidney or renal issues – not the best strategy. If you have a history
of a disordered relationship with food, whether it is anorexia,
bulimia or binge eating – might not be the best strategy
because it can invoke those tendencies. And last but not least,
if you have a low body mass index, you’re frail or you’ve recently been in the hospital
like I was for 13 days. I’m not currently intermittent fasting. Now, everyone always asks, Well, when you’re fasting,
we know we’re not eating food, but you can absolutely consume things
like filtered water, plain coffee or tea. They will not break your fast. But when you’re ready to eat,
what do you eat? Now, I would be remiss
if I did not mention that there are foods that are going to be more
advantageous for you to consume when you’re ready to break your fast. So I want you to focus
on real whole foods. That’s what your body needs,
wants and deserves. So I want you to purchase the best quality
protein that your budget permits. Ideally, organic or pastured meat,
wild-caught fish. Healthy fats – so crucial – helpful for building healthy hormones and also really important for satiety –
making sure our taste buds light up, make us happy. I’m not part of the anti-fat brigade. Really, really important. Twenty years ago, I might
have told you not to eat fat, but now we know better. So I want you to focus
on things like avocados, coconut oil, grass-fed butter and nuts –
really great, healthy fats. Unprocessed carbohydrates. Ladies, absolutely crucial, if you’re in perimenopause,
the five to seven years before menopause, or you’re in menopause, quality and quantity are crucial. So I want you to consume things
like low-glycemic berries, green leafy vegetables, squash,
quinoa, sweet potatoes as opposed to bread and pasta. Cautionary tale: I want you
to limit sugar and alcohol. By that I mean, I want you
to not consume those things because they can offset
all the good that you’re doing. And lastly, keep yourself well hydrated. Now, I want to make sure that I briefly touch on
some of the practical implications for how you would go about
starting intermittent fasting. Generally, I have my ladies
start with 12-13 hours of fasted period. And they can slowly increase
by an hour or so every day until they’ve reached that 16 hour mark. Again, you want to keep yourself
really well hydrated. You can also have plain coffee or tea. In addition to that, you want to ensure
that you give it a solid 30 days before you determine
if it’s the right strategy for you. And if you have chronic health conditions, I want to make sure you discuss it
with your healthcare provider. Really important. And recognize it may take
six to eight weeks to really see the full benefits
of what you’re doing. The biggest pain point
for my female patients is weight gain. I have a fantastic strategy
to help with this, but I don’t want you to buy into
the next $50 container of protein powder or the hottest weight loss
supplement that’s out there. I want you to think about the fact
this is a simple, flexible and free option that you can try at home, discuss with your healthcare
provider if necessary. I really feel so passionately about this because it’s something that all of us
should be discussing with our patients. Thank you. (Applause)

100 thoughts on “Intermittent Fasting: Transformational Technique | Cynthia Thurlow | TEDxGreenville

  1. It works… I use the 5:2 diet too & do plenty of walking because I love my food & want my body to stay fit & slim

  2. Intermittent fasting does work. I have lost the bloating on my tummy with IF. I do 16:8 IF or sometimes I only eat one meal a day (OMAD). When you're used to fasting you don't easily get hungry. You can still eat breakfast in the morning while doing 16:8 intermittent fasting if you want. Your 8 hour eating window can be 8 a.m to 4 pm and skip dinner. Breakfast is important no matter what time you eat it, it's "break the fast" (breakfast) so you can have breakfast at 12 noon or anytime. Your 8 hour eating window can vary. It's all up to you and what fits your schedule.

  3. She could have made this topic way interesting ..not at all inspiring talk was more dump and repeat of same information

  4. She is certainly a good advertisement for what she teaches. So many doctors are themselves overweight and won't consider that diet, and fasting, are as important, if not more important, than medications.

  5. One of the worst TedX talks that I have seen. Full of wrong facts. Even if you do IF and eat a calorie surplus you will still gain weight.

  6. Thank You again! I just lost 18 in 35 days and saved $100.00 a week on my intermittent fasting strategy. Its free, less hungry and less crazy.

  7. LOL this is like decate or two way late for those who have been doing this and people who shouldn't be list is way blouddy long,, and please pace more steps sideways- as youre couple steps sooo distracting PS. This does work wonders thank you for resharring

  8. these days im free so i go to bed veery late (or early hm xd) like 5am so i was wondering if the “window” from 2-9pm is also ok but i guess yes why not
    just that that schedule of sleeping doesnt do me a favor in trying to lose://

  9. I lost 50 pounds in three months doing the 16:8 method a year ago and I never made it to the gym once. I also ate a healthy lunch usually oatmeal and then ate anything I wanted for dinner.

  10. I don't have a low BMI. It's on the lower side of healthy though. I have always been skinny (male 28) and can't seem to gain weight, so I'm a little concerned that fasting may not be the solution.

  11. I dropped 25lbs in 3 mos on a 16:8 fast. Now I'm on a 20:4 fast. I feel amazing. No cravings and high energy. Life is good.

  12. Hi there! I was wondering for how long we should be intermittent fasting. Is this a several month affair or a long-term strategy. thank you!

  13. THIS works! IF and ketosis….absolute game changer. IF is soooo easy to do plus you save loads of money and never go hungry!

  14. I do OM2D: one meal every 2 days. In essence, I eat every 48 hours. I’m 45 and look like a 25 year old stud muffin!

    My nickname is Papi Chulo.

  15. How cool is this ! We are now at day 9 of our fasting and it's fabulous! Thanks for the advice super helpful!
    We do for 90 days a daily vlog about our ultimate challenge, my game changer where we :
    -Wake up every morning at 4:30Am
    – one hour of mindfulness meditation
    – 30 min yoga
    – plant based O.M.A.D diet
    23h fasting One Meal A Day
    – Insanity workout by Shaun T.
    – we quit smoking
    – Markus Aurelian’s night routine
    – 30 min evening meditation“

  16. I lost 10 kg just by following intermittent fasting technique, very helpful way to transform your body, and it is life-changing physically and mentally

  17. Day 1: 91kgs/201 lbs oof we can do this
    Actually, I don’t have a scale at home so tracking might be impossible
    I’ll use waist size: 107 cm/ 41.5 inches

  18. Only on week 2. It's working miracles with my Atopic Dermatitis and allergies. I also feel happier and motivated. I do combine it with exercise.

  19. I found that fasting also make me less angry, more calm, think better
    and become a better person. when I eat a lot, my energy level up and make me angry easily.

  20. Is it ok to consume 1 tbsp ghee or coconut oil in hot water during the 16 hour fasting window ? I usually prefer it in the morning , I break my fast around 2 pm

  21. The way I do 16/8 is a modified way, where I simply fast 6h after I wake up. I don't need to think about this at all in the evenings. If I wake up 7am, my eating window start at 1 pm and the rest of the day is "free" to eat as long as I want. I also decided the latest start for eating window is 2pm, so at the weekends when I wake up later, fasting window is shorter up to 2pm (actually it's not shorter, I just sleep some of it more 🙂 ).
    I tried strict 8pm-12am 16/8 fasting and 3x24h weekly fasting, but this modified 16/8 is something I can easily do every day. No social event in the evening is a problem anymore! Done IF now 7 weeks and weight is from 79,5kg down to 74,3kg. Going to around 70kg (176cm tall).

  22. Don't eat for 2 or 3 hours before you go to sleep, and wait 2 hours to eat breakfast after you wake up, easy as that

  23. I saw your segment on TEDx, very inspiring and I would love to hear more about your program of intermittent fasting.

  24. She lost me at "wild caught fish". So I have to eat endangered fish to get healthy? It puts the rest of what she is saying in question.

  25. I tried IF for 1 year and continue to do its the best thing that happened to me in my 40 years of life.I LOST 70LBS I document my journey in my channel to help ppl out

  26. Fabulous – but STOP PACING … it was hard to concentrate on the superb information … I had to look away and just listen …

  27. Are you having a very challenging period keeping up with all the costs that come in every single month? Do you really need and demand a significant plan for making 177 usd a day online? We now have the answer to your problems! You haven’t yet seen of this? Check out learning about it and Google “Sοnkοnet Weebly”. .

  28. 47 years old here, 5’6 and 142lbs, pant size 28 and I have been keto and IF for 7 years now and have zero struggle anymore with my weight ..oh and I no longer workout 5 days a week, only 3, weight training and hiit only… IF game changer for life!

  29. Break a fast with raw wholesome foods like fruit berries melons, but not the protiens from dead carcuses (meat), hen periods(eggs) or mammory fluids(milks). 😝

  30. The only question I have, is if she's so healthy, and touting her method, why was she just in the hospital for 13 days?

  31. I hated eating breakfast bc eating that much that early would always upset my stomach and my dad always said skipping breakfast would be make me fatter b/c that's what sumo wrestlers do to help gain weight and it's been so annoying arguing about this with him over the years

  32. Intermittent Fasting is a concept first devised by Dr. Michael Mosley who has written books describing exactly what this woman is talking about and explains how he came by this concept through years of experimental research.

  33. O
    If you're hungry you should eat. This might help you lose weight but maybe we should be more concerned with what this is doing for your mental health and relationship with food. And making healthy changes (ie: more veggies, more movement, more stress relief etc.) instead of just loosing weight.

  34. is anyone fasting dinner.i am mean breakfast for me and my programm is more important. 16/8 open from.08.00 am to 14.00 and then fasting..

  35. I lost 26 lbs in 6 weeks doing IF combined with clean eating, low carb, no processed food, no sugar and salt. I also drank between 70 and 90 oz of water a day while fasting. I wasn't even really overweight. I was 146 lbs with hashimoto's thyroid disease and I just couldn't change my body where I wanted it. IT WORKS! I also added in all the things I said. I also have Celiac disease so I cannot eat gluten. I am pretty limited on what I can put in body with that issue so I am forced to adopt a clean eating lifestyle. I am 48 so it is not easy to lose weight.. unless you do this!!! Happy fasting!!! 💪👌

  36. What she forgot to mention is that whilst you are fasting you dont feel hungry at all. That comes when people snack – so if you dont snack you have cooked it ! You just got keep drinking good fluids like water.

  37. Completely on board with the intermittent fasting part, but recommending meat, fish and other animal products is a complete miss. Check out What the Health, Forks over Knives and Game Changers on Netflix on YouTube.

  38. Sounds more like starvation diet as opposed to fasting. Fasting should be done for several days in a row, not half a day. There are real health benefits to true fasting but this?

  39. Naturally, meaning without thought, as a child I did not eat breakfast just because I was not hungry. I was always thin. Then I was inculcated with "breakfast is the most important meal" and I gained weight. Years later, two years ago, I stopped forcing myself to eat breakfast. I also stopped eating processed foods, sugar, white flour, food coloring, and preservatives and I only eat organic foods. I have my lythe, healthy body and brain back and I never, ever think about having to diet. Its a lifestyle. It is easy. It is life giving, life extending, health promoting.

  40. Thank you for your wonderful presentation. I am so glad I've discovered intermittent fasting. I'm 71 and looking forward to many healthy years in the future.

  41. She is wrong about the tea or coffee not breaking your fast…. Listen to dr. Rhonda Patrick she is the leader on this topic and many more…

  42. As summary, Intermittent Fasting is: Stop eating at 8pm and skip breakfast. Start eating healthy at 12:00PM.

    She forgot to mention that You are fasting while you sleep, so it is really only eight waking hours you have to be concerned about.

    Yes, intermittent fasting works while dry Fasting (the Islamic way) works much better, but you have to nourish your bodies with real food, not junk food and sugar.

  43. What if I told you ( wink wink) you can not skip breakfast no matter how hard you try 🙂 !? Breakfast is the first meal of the day/after you wake up, even if you take it at 19:00.
    You could reduce this talk to 3 min.
    And why always women!?
    What, men have different digestive system?
    Seriously, she thinks what she preaches does not apply to men?
    Do we have to be sexist in 2019?
    P.S. What's with tea and coffee nonsense?

  44. The first day I didn't make it, the second day I've fasted 12 hrs, the next week 16:8. My maximum fasting period in the last 2 months are 19,2 hours. I don't have stomach ache anymore, my body is more toned. I've quitted white sugar more than 5 years ago but I still drink small quantities of wine or beer when I eat usually.

  45. She claims that intermittent fasting slows down aging and at the same time claims that it increases growth hormone production, which is one of the most significant accelerators of aging. That seems contradictory

  46. Maybe it's just me, but I don't know how starting off at 12 hours is even a thing – you basically stop eating after dinner and sleep for 9 hours. I did about 17/7 for several months with reduced carbs (about half of my old habit, which was a lot) and went from 230 lbs to 202 lbs. This is working from home at a desk, which almost zero exercise besides pickup up my 2 year old.

  47. great ! she is recommending mercury, antibiotics, puss, animal hormones and i will leave it and this video on that.

  48. obesity is insulin resistance. Insulin resistance leads to diabetes. Diabetes leads to heart disease or stroke. Cut-off obesity, you cut-off chronic diseases. Fasting, regular exercise, keep stress at a manageable level (if not totally eradicate), grow wisdom, LOVE yourself and others, keep a cheerful mood at all times = LONGEVITY

  49. Wow, what amazing information, if you haven't had your head in the clouds for the last few years.

    There's been many Doctors and Professors researching and talking about this online a long time. I think anyone out there thinking of doing IF or Time Restricted Eating which is what she really means should be aware of possible Gallstones formation. Due your due diligence…

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