TEDx Talks
Intermittent Fasting: Transformational Technique | Cynthia Thurlow | TEDxGreenville
NOTE FROM TED: Please do not look to this talk for medical advice and consult a medical professional before adopting an intermittent fasting regiment. This talk only represents the speaker’s views on fasting, diet, and health. TEDx events are independently organized by volunteers. The guidelines we give organizers are described in more detail here: http://storage.ted.com/tedx/manuals/tedx_content_guidelines.pdf
Two-thirds of women 40-59 years old are overweight and more than 1/2 are obese. Intermittent fasting can help women lose weight effectively. And can have profound impact on bio-physical profiles, but also improved self esteem and interpersonal relationships. It is easy to implement, it is inexpensive and flexible.
Cynthia is a Western medicine trained nurse practitioner and functional nutritionist who is passionate about female hormonal health. She believes that the inherent power of food and nutrition can be your greatest asset to your health and wellness journey. She works 1:1 with female clients and is the creator of Wholistic Blueprint a 6-week signature program for female hormonal health, she's also the co-host of Everyday Wellness podcast and a recurring segment contributor on her local ABC affiliate in Washington, DC. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx
譯者: Allen Kuo 審譯者: Lo Hsien Huang 如果我告訴你，早餐是 一天中最重要的一餐 這個觀念是錯的，你怎麼想？ （笑聲） 如果我告訴你，吃東西的時間 比吃什麼更重要，你怎麼想？ 或許伴隨我們長大的 許多關於營養的教條 都已經過時了， 例如整天只吃零食和一日多餐。 接下來的幾分鐘裡， 我打算和你們分享， 關於健康與抗老化的觀念和策略中 最突破性的改變。 在過去的 20 年裡， 做為一個執業護士和功能營養學家， 我看到了一些巨大的轉變。 在身心靈健康上的巨大轉變： 節節上升的肥胖、糖尿病 和心血管疾病的比例， 其中有很多是可避免的。 我們在飲食上的選擇 對健康有極大的影響， 遠高於大部分人理解的程度。 多年前，在我執業護士的受訓期間， 主流的理想飲食典範是少吃多運動。 我發現這對我大部分的病人、 幾乎是所有女性的病人都沒用。 「熱量攝取與熱量消耗」 這個概念本身是不足的。 我和女性病患探討比較多的， 其實是著重於生活型態的選擇 和其對健康老化及體重增長的關聯。 我不相信、也不支持 這種受限的觀念： 女性必須接受體重 隨著年齡上升而增加， 全國健康與營養體檢調查 對兒童和成人進行了一些調查分析， 主要針對飲食習慣和肥胖率的攀升， 相較於 1970 年代， 當時大部分美國人一天吃三餐、 不吃零食； 快轉到今日， 大部分美國人一天還是吃三餐， 但是整天都在吃零食。 真的。 所以目前正發生的其中一件事情， 就是醫療單位告訴我們的病患 整天都必須吃東西的這個觀念 是錯誤的。 整日進食會對我們的胰臟 以及消化系統帶來額外的負擔。 這些額外負擔讓它們無法正常運作。 而當它們無法正常運作， 就無法吸收食物 或是食物中的養分。 關於用餐頻率，或是 我們吃東西的頻率， 所造成的另一個關鍵差異 是糖類消耗者和脂肪消耗者的區別。 當我們提到這個時， 糖類消耗者指的是 可以消耗許多碳水化合物， 利用葡萄糖做為主要能量來源的人， 這方式非常沒有效率。 你可以辨別出這種人： 他們總是處在飢餓狀態、 容易因飢餓而易怒。 他們的能量水平有很大的下降。 他們減脂或減重會遇到更大的困難， 因為他們胰島素水平過高。 胰島素就是造成脂肪囤積的激素。 所以如果胰島素水平高，氧化壓力就高； 發炎程度也比較高； 體重就更容易上升。 與此呈現對比的則是脂肪消耗者。 他們利用脂肪做為能量來源； 他們能更穩定能量消耗； 認知上也更清晰。 他們不容易因飢餓而易怒； 他們要減重更容易， 因為他們更能消耗身體裡囤積的脂肪。 他們睡得更好，而且老化速度更慢。 所以用餐的時間點， 以及我們進食的頻率至關重要。 至關重要。 我們來談談一些 在女性身上的統計數據， 還有健康老化的數據。 我們知道有三分之二 40 至 50 歲的女性有過重問題， 超過一半是可列為肥胖。 在沒有快速的解決方案下， 我們如何主動處理這些數字？ 有件事情讓我很想哭， 就是我的女性病患寧願我開藥給她們 也不願改變她們的飲食習慣、 做更多運動、 或改變生活習慣。 50、60 歲的女性 每年平均增加 1.5 磅的體重。 每一年都增加。這是平均值。 其中一部分是因為賀爾蒙的波動， 或是女性的肌肉比男性少、 睡不好和情緒不穩定。 然而，有一些方法 可以幫助我們抵消這些因素。 所以大家，我希望你們省下你的錢， 別再買那些藥水、粉末和補充品， 這些不會是長效解藥。 我有個更好的方法。 我打算現在就告訴你們。 我有個更好的方法。 我和女性病患試過許多方法， 但沒有任何一種方法 比間歇性斷食更有效。 間歇性斷食能幫助我們減掉更多脂肪， 還有許多其他好處， 我馬上就要告訴你們。 而這個方法還能改善你的人際關係 和自尊心。 對許多女性而言，這是個妙方 讓她們可以重拾過去的自我。 非常強而有力。 間歇性斷食最棒的是 完全免費、 很彈性，又很簡單。 妳沒有任何損失。 免費、彈性、簡單。 我們來談談間歇性斷食。 基本上就是在特定的一段時間內 完全不吃任何食物。 只有進食和斷食兩個階段。 我很肯定很多人今天都有吃早餐。 當你們吃了東西，胰臟分泌胰島素， 將糖搬進你的細胞裡。 我們會將糖囤積在肝臟和骨骼肌內。 但超過能夠囤積的量， 就會轉換成脂肪囤積。 當我們斷食時，胰島素水平會降低， 此時身體就會利用 囤積的脂肪來當能量。 免費、彈性、簡單。 所以當談到間歇性斷食時， 一切都很簡單。 如果你不吃早餐， 早上不吃早餐， 可以降低 20% 至 40% 的熱量攝取。 而我建議女性病患的標準時間表 是 16 比 8。 每天 16 小時斷食， 並在 8 小時內進食完畢。 我知道一開始這聽起來有點嚇人， 但我會告訴你們可以執行的方法。 所以， 20% 至 40 % 的熱量降低 代表你可以消耗更多脂肪。 除了降低脂肪之外，還有什麼好處？ 尤其是減少腹部附近的內臟脂肪 以及主要器官附近的脂肪。 我們知道胰島素水平低， 還可以讓我們的思緒更清晰。 我們知道這樣可以 刺激人體製造賀爾蒙， 讓肌肉變得更精實。 我們知道它會引發一種 叫做細胞自噬的機制 這個我待會解釋。 但這就是細胞的大掃除， 只有在斷食的時候才會發生。 細胞自噬。 我們知道它會降低胰島素水平、 血壓、 改善我們的膽固醇狀態。 我們知道它可以降低罹患 癌症和阿茲海默症風險， 我喜歡稱後者為第三型糖尿病。 如果這些好處還不夠， 它還能保護我們的大腦。 即使這個方法這麼棒， 並不是所有人都適用。 我接下來要簡單說說 不適用這個方法的有哪些人。 第一也是最主要的， 如果你是脆弱性糖尿病患者， 或是有難以控制的糖尿病； 或是小孩、青少年 或超過 70 歲的人； 這對你們來說不是最好的方法。 如果妳現在懷孕； 或是有慢性心臟、腎臟疾病， 這也不是最好的方法。 如果你曾有和食物相關的失調狀況， 不管是厭食症、暴食症或是狂食症， 這都不是最好的方法， 因為可能會喚起這些症狀。 最後也是最重要的， 如果你的 BMI 指數低、 身體比較虛弱， 或是最近曾經住院， 例如我才剛住院了 13 天， 我現在就沒執行間歇性斷食。 現在，大家都會問， 斷食期間，我們都知道不能吃東西， 但絕對可以喝過濾水、黑咖啡或茶。 這些東西不會影響斷食。 但到了要吃東西的時間，要吃什麼？ 如果我沒告訴你該吃什麼， 就是我的不對了。 有些食物對你是非常好的， 讓你可以在斷食結束時吃。 我希望你能以原型食物為主。 這是你的身體需要、想要， 你也該攝取的東西。 預算允許的情況下， 我希望你們買最高品質的蛋白質。 比較理想的是有機 或放牧的肉品、野生魚類。 還有健康的油品非常關鍵， 可以幫助身體製造健康的賀爾蒙， 對飽足感來說也很重要， 還有喚醒我們的味蕾， 保持心情愉快。 我絕對不是反對油脂的那一派。 油脂非常非常重要。 20 年前，我或許會 告訴你避免油脂， 但現在我們懂更多了。 所以我希望你們開始重視酪梨、 椰子油、草飼奶油、堅果等 非常好、非常健康的油脂。 未加工的碳水化合物。 各位女士，這個非常重要。 如果你現在是處於 更年期前的 5 到 7 年， 或是正處在更年期， 品質和攝取量是很重要的。 所以我希望你們多吃 低升糖指數的莓果、 綠葉蔬菜、南瓜、藜麥、地瓜， 而不是麵包和義大利麵。 告誡一下：我希望你們 限制糖和酒精的攝取。 我的意思是，我希望 你們別吃這些東西， 因為它們會抵消掉你正在做的努力。 最後，好好保持水分。 現在，我想確保我有稍微提及 如何開始間歇性斷食的 一些實際做法。 一般我會讓女性朋友 從 12 至 13 小時的斷食區間開始。 然後她們可以每天慢慢增加一小時， 直到 16 小時的斷食區間。 再次強調，你需要保持足夠水分。 你也可以喝黑咖啡和茶。 除此之外，你必須嚴格執行 30 天， 然後再決定這對你來說 是不是好方法。 如果你有慢性疾病， 我希望你和醫療單位充分討論。 這非常重要。 然後你得意識到， 得要耗時 6 到 8 週的時間 才能真正看到它帶來的好處。 對我的女性病患來說， 最大的痛苦正是體重增長。 我有個非常好的方法可以解決它， 但我不希望你們再去買 一罐 50 美元的蛋白粉 或是正在流行的減重產品。 我希望你們思考一下， 這是種簡單、彈性、免費， 而且你可以在家嘗試的選擇， 需要的話可以和你的醫療單位討論。 這件事讓我非常熱衷， 因為我覺得這是我們所有人 都該和病患討論的事。 謝謝大家。 （掌聲）
#Intermittent #Fasting #Transformational #Technique #Cynthia #Thurlow #TEDxGreenville
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I'm practicing IMF for 3 years. Weight loss is significant. I've lost my mussels too..Thats the disadvantage and the hidden fact
I lost 70 pounds fasting a few years ago and I will keep doing this forever! My skin looks better, my hair finally broke its growth plateau, and I feel great!
now do a 2-3 day fast once a month then a 5 day fast every 6 months. we evolved being forced to "fast" and its how our bodies still operate. Do it people, live longer better
It is more important to eat when YOU want, what you want. It is a personal choice. For example, before my periods I have breakfast with saumon and eggs and a lot of vegetables, then light dinner ( nuts and camomile tea). For the supper I prefer kefir and a baked squash. When it is after periods or a normal days)) I take a light breakfast with fruits and nuts and tea. Then for the dinner buckwheat and vegetables, sometimes eggs. I don't like red meat, it is so heavy for my stomach so….I am also judged by my colleagues not eating fast food.
Listen to your body😂 not the people.
I ❤ this. Been doing IF for 5 years now….!!!
No alien ad for u 🙂
This is so encouraging and empowering! It's inspiring to see so many people taking control of their health and feeling amazing through intermittent fasting. I'm excited to try some of these tips and see how they work for me.
Kidney or renal issues lol
I eat a good breakfast and skip supper. This has been working well for me for 10 years.
I’m 19.5 hours into my first 24 hour fast. Last night at around hours 8-10 were tough with the hunger pangs that began but I pushed through and slept great and feel great as the last hours of this transformational practice wind down. I feel like I’ve done a good thing and even though I’m new to this and this is my first; it won’t be my last. ❤
What if i told you that everything the government tells you to do is wrong. And dont get me started on doctors.
Nice explanation
Such an informative talk! It's inspiring to see so many people sharing their positive experiences with intermittent fasting in the comments. Hearing about the improvements in energy levels, weight loss, and overall health is incredibly motivating.
It used to be called intermittently starving but now illegals bribed your politicians so you have to pay for them to breed in free housing and feed their kids while you're family has less and less and they have more and more in free housing who in turn have had their kids in free housing
You will starve to death ?
What is this 2001?
excelente
This actually " Buddha " Theravada practice
We Buddhism regular do it in " Uposatha day" 4 times in month (New Moon, first Half moon, Full Moon, last Half Moon) For regular lay people.
For member of Sangha (Bhikku [/monk], Bhikkuni) and samanera do every day.
We not eat from when Sun offer the head until the next morning when sunrise
So this "intermitten fasting" already be doing by Buddhism since ancient times
Will this work for a guy who is skinny and wants to gain weight
When I was on keto I was the most confident I’d ever been. I didn’t eat till 11 and didn’t eat past 6pm. It was lovely feeling my ribs and the dip to my stomach. Feeling the muscle in my legs in such detail, the fibers – for the first time in my life. But I was always hungry before sleeping. Staying up late was painful. After a week I started losing weight. After 2 it became so easy to eat small meals, my stomach had shrunk. I started eating to stop the hunger pangs only. Not to indulge.
Muslims after seeing thise 😃
Speak in hindi
Beautiful, Thank You
I am afraid of Gastric ulcer. Is there any hacks to prevent that during fasting period
What about women that are of a reproductive age? A lot of women who are post menopausal say how great it is for their health but is this something that can actually benefit in the same way for reproductive women, or can this wreak havoc with hormones due to things like cortisol levels? Thanks
i started developing gerd-like symptoms after practicing intermittent fasting for months. now they won't go away.
i had to stop intermittent fasting for this reason
It was very informative
Help RFK jr change the laws and remove Big Pharma from advertising on TV. Look at the HUGE push on TV right now for the weight loss shot !!! 😮
This is a powerful tool not only for weight loss but for metabolic health as well Finding the right rhythm for your chemistry is essential for maximum results
Only in America they tell to fast lol I think it’s because the food in America is not healthy what so ever. Here in France they tell you not to fast, it’s not really healthy; and people, even woman after menopause we still in a healthy weight, and we eat 3 meals a day. I see so many videos about American fasting, it’s weird, maybe once a month could be helpful, but only to loose weight and stop, I don’t know about this, just do this with a doctor, don’t try it alone. Peace 🫶🏼
My name is George. Breakfast is break your fast so when you eat, regardless of when is breakfast
Just watch any of Jason Fung's videos on intermittent fasting.
Calories in, calories out
How about nursing?
So I work until 9pm and I wake up at 4:45. What would be my timeline?
Thank you so much for sharing. I am currently struggling with weight loss and I sincerely feel encouraged. Any advice on what you eat and how to go about it?
As you get older your eating has to change. No doubt in my mind. Please don't intermittent fast your babies!
Intermittent fasting has helped me remodel my house.❤
No alcohol?? You’re killing me!! Now it’s no weed, no drugs, no booze. What am I going to do with myself!!! 😂
I believe in health discourses given by 70 years old (or above). These younger youtubers are popular because of their oratory skills. They may be gone by the time you realise that all they spoke was rubbish. 🤭
just say the word…. breakfast or break the fast says it all !
I have had excellent results with intermittent fasting.
I have reversed diabetes, hypertension and lost six stone.
What if I told you that nobody has time for you to tell us what you plan to tell us? Introductory paragraphs are outdated.
E se eu te disser que estão perdendo peso e músculos?! E que os níveis de cortisol estão no máximo. Stress metolabolico
Add meditation into it as well. Im an atheist but i appreciate the benefits of it and helped me greatly . Fasting for 24 to 36 hours depending how busy i am i might make it longer but not 48 hours and a 5 hour feeding window 6 days a week and only one day eating normally and 1 hour daily meditation somedays i break it up but it has calmed my anxiety and stress . I wish i wluldve done this years ago instead of suffering and spending so much on supplements for the gut and any my anxiety
How to do intermittent fasting without risking of forming a gallstones?
As much as eating less and exercising a lot, how often and how much you eat is important.
Intermittent fasting helps diet. It lowers insulin levels.
It's good to eat nature food.
The presenters cadence, pronunciation and stumbling over words is sooo detracting from what is trying to be said
Im shocked that she mentionned to avoid IF for diabetes, type 1 diabetic, yes absolutely, it could even be dangerous, but it is one of the best tools to fight type 2! , dr Jason Fungs speaks in good lenght about it in his books. She is right about everything elae