Matt D'Avella
I tried intermittent fasting for 30 days.
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Hi there 👋 If you're new to my videos my name is Matt D'Avella. I'm a documentary filmmaker, entrepreneur and YouTuber. I've made a couple documentaries for Netflix. I also teach courses on everything from filmmaking to habit change. If you like to nerd out about self-development as much as I do, you can subscribe for weekly videos.
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– All right, this is it. Fast number 1 starts now. I tried intermittent fasting every day for 30 days. You may have heard of it before. – A trendy new weight loss method has been getting a lot of buzz lately, and it is called intermittent fasting. – Intermittent fasting. – Intermittent fasting. – For the uninitiated, intermittent fasting isn't a diet and it's not about what you eat. It's all about when you eat. The most common version is a 16 by 8 fast, you fast for 16 hours and eat during an 8-hour window. I tried and failed at intermittent fasting a couple years ago, but I wanted to give it another shot. And since on my first attempt, I couldn't even do it for 16 hours a day, I've decided to make it even harder on myself by fasting 18 hours a day this time. I wanna learn more about the latest science on fasting. Is it a great strategy for weight loss? Does it help us live longer? Or is it all just a bunch of hype? Let's find out over the next 30 days. This video is sponsored by Canva. More on them later. (thoughtful music) Thank God coffee doesn't have any calories in it. Otherwise, I don't think I'd be able to make it until day 30. One of the first things I noticed as I made my way through my first 18-hour fast is how rarely I actually allow myself to get hungry. (stomach grumbles) Of course, it happens, like when I'm busy working on a project or running around doing chores all day, but that's far from typical. As I noticed my stomach growl and grumble through the first few hours of the day, I realized it'd been years since I actually let myself become hungry intentionally. And yes, this is, of course, a fortunate position to be in but it's one that so many of us are faced with today. When you think about it, this is a relatively new problem for humans. For tens of thousands of years, we've largely faced scarcity when it comes to food. But many of us living in high income countries have the exact opposite problem. The moment that we have a slight craving, we can raid our pantry, dig into our fridge, or open up our phone and order the entire Taco Bell menu. (bag smacks) He's gonna need a bigger toilet. Food on demand has become the norm. But according to Dr. Satchin Panda, author of the "Circadian Code" and one of the leading experts on intermittent fasting, that's not how we evolve to digest food. – For 100 years, nutrition science has taught us to count calories and watch carb, protein, and fat in our diet. And what we discovered is it's not only what you eat, when you eat also matters. – Dr. Panda's research suggests that every organ in our body, including our digestive system, is tied directly to our circadian rhythm. When we stop eating at night, an internal clock starts ticking. This fast initiates a cascade of processes that can help aid digestion, improve metabolic function, and maybe even prevent chronic disease. – Intermittent fasting or time-restricted eating has enabled millions of people to improve their health, increase their performance, and also help them to prevent many chronic disease. – According to Dr. Panda, in order to get all the benefits of intermittent fasting, you shouldn't consume a single calorie for 12 to 16 hours a day. And that means you need to cut out all late night snacking and drinking. But that could be difficult for those of us with deeply ingrained habits. So I just finished my first fast. I went a little bit over the 18 hours. I actually fasted for 19 hours, 19 minutes. I've always had a bit of a complicated relationship with food. I tend to eat when I get really stressed, bored, or overwhelmed. It's a coping mechanism that I've only recently started to notice in the past couple of years. And so one of my big goals in trying intermittent fasting again is to try to get more intentional about my relationship with food. And yeah, if I could cut off an extra five pounds of weight that I put on earlier this year, that wouldn't hurt either. So I'm using an app called Zero. They're not a sponsor, just a helpful app that's allowing me to track the beginning and end of each of my fasts. It's nice to see my progress bar fill up as I reach my goal. Since I'm very rules oriented, it's nice to have hard limits on when I can and can't eat. So I'm about a weekend and one thing that I've noticed is that my energy levels are dropping off like crazy in the middle of the day. When I wake up, my energy levels start to rise, then around 12 PM or so, they fall off a cliff. About an hour after my first meal, they start to rebound and then slowly fall back off a cliff as I head to bed. I don't know if this is a common thing that people experience, but I'm up to two coffees minimum, doing my best to stay productive but it's kind of difficult. Intermittent fasting has gotten wildly popular over the past few years. And like every trend in the nutrition world, it's been widely received, all experts agree on it, and there's absolutely no confusion about its benefits. – Some new evidence suggests that intermittent fasting could provide many health benefits beyond weight loss. – A new study says intermittent fasting does not even help you shed pounds – What the author's posit is improving obesity, improving insulin resistance, cholesterol, hypertension, inflammation. – Intermittent fasting does more harm than good. – Intermittent fasting enhances the ability of cells to cope with stress. – A new study out scientists discovering there may be zero benefits for the popular intermittent fasting diet. – [Reporter] The new study is asking whether going hungry could be the key to a healthier and even longer life. – Participants who were engaged in intermittent fasting had significantly higher mortality rates for all-cause and heart disease. – [Narrator] The study finding that sometimes those switches can help reduce obesity, high cholesterol, blood pressure, and inflammation. – It may also be linked to cancer. – [Rachel] I would rather somebody ate a couple Girl Scout cookies in the morning than nothing at all. – A very eye-opening. Thank you, Rachel. – Yeah, thank you. – If you're anything like me, you might be thinking, "What the fuck? Does it work or not? Does it help you lose weight or is it going to kill you?" Now, I'm no expert and I don't have a daytime talk show but here's the best that I've been able to understand it. The truth falls somewhere in the middle. It isn't a magic bullet and it doesn't cause cancer. And whether you should do it yourself really depends on your current habits and goals. Dr. Peter Attia, author of "Outlive: The Science and Art of Longevity," recently changed his opinion on intermittent fasting. While he previously thought fasting alone provided a lot of benefits, he now thinks it mostly has to do with caloric restriction. – [Dr. Attia] When people talk about how time-restricted feeding is helping them lose weight and manage insulin resistance and things like that, I think it appears that that's all due to reduced caloric intake. It's just harder to eat more during a narrower window. – [Matt] But if you're not overweight and you're more on the lean side, doing regular fasts of 18 hours or more could be detrimental. Dr. Attia again. – [Dr. Attia] I think you need to ask yourself before you go on an aggressive TRF regimen, how much muscle mass can you afford to lose? And if the answer is none, which is it should be the answer for most people by the way, then you gotta make sure you're not restricting protein and that you're thinking about when you can refuel in relation to exercise. – What also seems to be true is that regularly eating late at night can cause issues with your metabolic functions and blood sugar levels. So doing something like Dr. Satchin Panda's circadian rhythm fasting by lining up your eating closely with sunrise and sunset could give you both the benefits of restricted caloric intake and improved metabolic function. Keep in mind that I'm not an expert and none of the experts can seem to agree on what intermittent fasting does and what its benefits are. So like everything, you're gonna have to try for yourself to see what works best for you. And when it comes to me, I'm starting to realize that maybe with this 18-hour fast, I've bitten off more than I can chew. Before we dive back into my fasting experiment, I wanna take a moment to thank my sponsor Canva. So you probably heard of Canva before. If you haven't, they're a really amazing design platform that allows people like me, people who have no idea what they're doing when it comes to design, to create beautiful designs from scratch. Let me show you three ways that I use them for my own business. When it comes to creating thumbnails for my YouTube videos, I love using Canva's Draw tool to add annotations and arrows. And thanks to the tool's automatic smoothing feature, even my shaky hands can create professional looking designs. I use their photo editor to make quick changes to images, specifically their Magic Eraser and Magic Edit tools help me to remove or swap elements from my photos. Sorry, Paul. And finally, directly through Canva, I can create some really impressive infographics for my videos. I just input my data, add my brand colors, and there you have it. So if you're a creator, a freelancer, or somebody who just wants to up their design skills, I definitely recommend that you give them a try. And as a subscriber to my channel, you can get a free 45-day extended trial of Canva Pro by going to canva.me/mattdavella45. You can click the link in the description below to get started. Thanks again to Canva for sponsoring this video. (light music) Intermittent Fasting 101, start cooking before it's time to eat. I have made this mistake far too many times where I end up fasting for an additional hour or two just because I haven't prepared a single thing to eat. I think I've fully gotten over the hump now. My energy levels are really consistent throughout the day. I definitely don't have that afternoon crash anymore. I'm snacking so much less than I normally would. In the past, I would snack late into the night, I would drink alcohol before bed. I'd wake up in the morning and have granola. I'd be eating constantly. Yeah, I feel better. I feel good. As this experiment continued, I really tried to make the most out of my 6-hour eating window. I paid close attention to each of my cravings, and I started to stack up fast after fast. (upbeat music) 18 hours, 33 minutes. (upbeat music) Shit. So today got unexpectedly busy and I have gone 22 hours and 39 minutes without eating. I'm feeling really on edge and so I wanna measure my blood pressure to see if anything has changed. (BP monitor humming) 114 over 74. It's about average, maybe a little bit higher than average. That taught me nothing. I'm finding that this attempt at intermittent fasting has been so much more successful than my first try. Intermittent fasting was a pain in the ass. And I think the main reason is that I allowed more flexibility when I started and stopped my fasts. This technically goes against Dr. Panda's recommendation. – You have to be consistent to take advantage of this anticipatory activity of our clock. – But I personally loosened up with this guideline. There are so many things that we already have to think about when it comes to our health and so often it's a struggle to even get the basics right. I mean, you guys saw the size of that bread on my tuna meal. But giving myself permission to lighten up, to do the best that I could, and to focus on just one single metric, hitting my 18-hour fast every day, has proved to be the best way for me to reach my goal. (gentle music) And there it is, my 30th and final fast. I lost five pounds over the past 30 days to hit my goal, which means I was able to significantly reduce my caloric intake. And if my smart scale is to be trusted, my body fat percentage also went down over this time. The biggest health benefit I gained by far has been cutting down on calories after 6 or 7 PM. Between snacks and alcohol, I really did cut down on a lot of those calories that were motivated by stress, overwhelm, or boredom. While I was able to maintain my strength at the gym, I didn't feel like I was getting any positive gains. I'm guessing it's because I wasn't eating enough protein during this time. So I can definitely see Dr. Peter Attia's concern that this type of daily fast could limit caloric intake too much, at least for someone like me. I personally love fasting and I've decided to try to make it one full year, but I'm gonna lighten up my fasting window a bit and try a circadian fast instead. So if you wanna find out how that goes and if you want other 30-day experiments on self-development, subscribe. See you soon. That's it, the video is over.
#intermittent #fasting #days
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Fasting for 16 hours is easy. You sleep for 8, not eating for 8 hours is simple. Dont eat from 4pm to 8 am. You still get 3 meals a day. Fasting for 36 hours once a week works better
Fasting with 1 meal is same results as 3 small meals?
Fasting is free, anyone opposed would prefer that you stuff your face. Try it for a week and judge yourself. For me, it changed my life. I have more energy, lost weight, have a better mood with just a 16/8 fast. Not rocket science, skip brrakfast and have a good quality lunch.
Intermittent fasting is definitely case by case. I would say that it absolutely works because you’re giving your body the chance to regenerate cells and use up glucose and fat stores. I think the reason you were so lethargic at the beginning though was because you don’t have a whole lot of extra fat stores that need to be used so your body would have had trouble filling your stomach in those fasting windows. For someone with a lot of extra fat stores though it would hard at first but the body adapts quickly as it learns to just feed off the already exisiting stores rather than awaiting more intake.
Awful. Ghastly.
Skinny people losing weight… stupid
Fasting is for people who can't control themselves and they wouldn't stay fasting for their whole life, they'll gain it all back bruh just exercise if you have a big appetite
If you bother to do your research you notice all the ‘experts’ that tells you intermittent fasting is bad for health are almost always sponsored by food manufacturers, and I wonder why
I lost 70 lbs a couple years ago and am still fasting. My skin looks better. My immune system seems stronger – I get sick about once a year. My kids are sick every other week but I don't get it! I'll never stop. I normally do 20:4.
Intermittent fasting is a good way to save time on cooking and avoid struggling with what to eat.🥰🥰
Try Huel for 30 days
funnily enough, one of the biggest "problem" I had at the beginning of IF (I ate from noon to 7-8pm), was being cold in the morning lol
Internet research told me it was because my body was too used to making heat by almost constantly digesting, and since I ate earlier in the evening with no snacks after, the digestion was largely done when the clock struck 9-10am so I started getting cold.
It said that 4-6 weeks would get my body used to not being working non-stop/overclocking.
"lining up your eating with sunrise and sunset"
Me living where the sun never sets in the summer and never rises in the winter…
ngl but fasting just seems good for people who snack a lot at night
Great video. I'm on week 3 of OMAD and I'm definitely losing visceral fat, which was why i started it. But I'm energy levels are way down. I think I need to do the 18:6 instead of OMAD – I'm not convinced I'm getting all the nutrients I need in just one meal.
intermittent fasting is really really bad for you it will give you cancer, and you will probably end up growing an extra head…………. says the massive influential diet industry…… Dont believe a word of it….
Intermittent Fasting as a weight loss gimmick is doomed to failure. Intermittent Fasting as part of a permanent lifestyle change is the only option that works. Accept that you didn't get fat overnight and you're not gonna get fit overnight.
Seems alot of people try these diets. The thing i think we all should do is introduce small and subtle changes over the course of a life time. Not put on a band aid for a year and rebound right back to where you were. These changes have to be permanent. Life is all about balance. Our bodies are designed this way (homeostasis). Good luck to everyone
Watching the beginning of this on hour 18 of my 20 hour fast was fun
Me , watching this video while fasting 30 days of Ramadan from dawn to sunset .
Hey man just found your channel and subbed. Just started IF today and looking forward to seeing the benefits mainly a bit of weight loss! I'm not over weight by any means, taller guy with perhaps a decent figure underneath the Slimline dad bod. Lol hoping this helps
I'm literally 45 kg and can't eat much during eating period
i wonder how much i would end waiting after Ramadan 😂😂
It feels like ramadan❤❤❤
Buddy you had coffee that's like two calories and you had it for every day so that means that's like 60 enough to make UT body feel ok
6:00 I aint believing a word a BLONDE WOMAN WITH BOY HAIR CUT AND TRIMMED ON 1 SIDE SAYS
Remain indoors without sun? Check
Eats a lot of carbs? Check
Skips good fats like avocado, nuts, olive oil? Check
😂
How can I do this when I work nights!!!! I work in a fuckin' factory for 12 hours!!!!
Did this, success at first but then my body got used to it…. Then nothing
I started about a month ago, I'm down 20 pounds, I don't feel like shit in the morning anymore, I actually crave healthy food now and my energy levels have stayed relatively the same. It works so long as you don't eat pure crap or over eat when you're not fasting.
BRO you need to eat fibres protein and little fat when you break your fast.. buh you breaking the fast with junk food.
But isn't this a bit useless if after the 16 hours you just eat a bunch of stuff which goes over your calori deficit during those 8 hours eating period ?
Nothing is worse then people trying intermittent fasting and STILL EAT 5k Kcal and say "it doesnt work" ofc not… nothing else works. Kcal in and out is the ONLY THING that works when it comes to weight
Is the fasting going to kill you or is being obese going to kill you? I’m putting my money on the fast.
I do a protein shake and a Multivitamin once daily and dropped about 17 lbs in a month. I don't have any medical conditions, i just didn't want to be fat anymore. I've never had any complications doing this. It's just a matter of willpower and determination.