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that we’ve been raised with is now outdated, like snacking all day long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)

Comments 100

  • Funny how when you watch a Ted Talk, all suggested videos are from the same channel.

  • 2 Timothy 3: 14-17 But as for you, continue in what you have learned and have become convinced of, because you know those from whom you learned it, and how from infancy you have known the Holy Scriptures, which are able to make you wise for salvation through faith in Christ Jesus. All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the servant of God may be thoroughly equipped for every good work.

  • Intermittent fasting absolutely works. If combined with a clean keto diet such as the ones advised by Dr Eric Berg and Thomas Delauer, it becomes very powerful.

  • Intermittent fasting also helps you build the relationship between you and your restraint. During your 8-hour window of eating, it's easy to over eat because you miss and appreciate the taste.

    All magic in my life needed a dose of restraint. I encourage you reader to get closer to yourself and unlock the magic.

  • Coffee actually breaks a fast.

  • Good info

  • This form of intermittent fasting is exactly that if the muslim faith which is conducted for the month of ramadan

  • How do you know how many calories to eat?

  • I found this way of eating by accident. Due to an early morning assignment, I was unable to eat until late morning or v.early afternoon. That meant no food for abt 3 to 5 hrs after rising. Though, I may drink plain warm water or w fresh squeezed lemon.
    My meal actually was quite similar to her suggestions. I ate a reasonable quantity w or w/o fruit, yogurt, or an occasional light dessert.
    I did not consider myself dieting, only trying to eat a healthy meal. In the eve., I noticed I wasn't
    hungry enough for a full meal, so I would drink a smoothie w something lite. That was it. As it turned out that 2nd feeding was ~ 6-7hrs after the 1st. I later learned this eating pattern had a name, and a following…who knew?
    But, I feel great, my weight is stable at a good weight & it works for me.

  • Intermittent fasting is practised in India in olden times known as Yekadasi Fasting..which happens once in every 14 days.

  • Thought I was witnessing a dieting trend.

  • Too bad the science actually shows its most important for women to eat breakfast and lunch instead of lunch and dinner when doing intermittent fasting. Oh and you're not supposed to have coffee or tea either because it's technically a flavour that can cause a spike in blood sugar, which is essentially what you are trying to avoid with the fasting.

  • Ima tear some fats up real talk. I’m here to learn a lot I realized that I don’t know much about how this body works and how to kick it into a lean mean body machine. I’ve been gaining hella lot of weight for seems like no reason but I’ve loss weight before I’m pretty active but I do have desk job. I know I didn’t get here Overnight so I’m not going to loose it all over night but it must got so ima learn all that I need to know and try my very best towards reaching the goal weight and body composition

  • Muslims practice it through ages! Although it is only one month in a year! Now I understand the scientific reason for that.

  • It works for men too.

  • Incredible talk by an incredible woman, thank you for all the information

  • Great brief summary to share with others. Thanks!

  • Why is she holding a vape pen

  • There are thousands of types of fasts and diets and workout plans and lifestyles etc etc etc. None of them are better than the other. The only key is what fits YOU ! What works for YOUR body !

  • Can someone tells me when she gets to the point

  • She sounds like every scam artist that talks about nutrition and dieting

  • I fast 24-36 hours at a time, eat within an 8-hour window, restart fast, exercise is so much easier after a fast, lost 40 lbs. in 2-3 mos.

  • Why do you focus only on women? I guess what you're speaking on only has to do with women, I think during this talk you've mentioned your female clients, and women 100 times, and what women need, this does not pertain to men?

  • but doesnt skipping meals cause gall stones ??

  • What about artificial sweeteners in tea? Will this affect the benefits of intermittent fasting? Thanks!

  • Everything i have been Preaching for the last 20 years I am glad at last someone has done a TEDTalk on it

  • I think pretty much everyone on the planet knows how to fast intermittently at this point. Nothinh new here

  • I eat carbs, complex carbs. Hard for me to gain and I have abundance of energy. And my mood is always peaceful..love carbs. Know how to eat you'll be ight

  • I'm going to try this out

  • I wonder how old is the speaker on this video. I assume that she's in her 40s but looks like a woman in her 20s because she practices intermittent fasting.

  • I lost 210 pounds while intermittent fasting, I saved so much money I bought a yacht and also now I can fly. Highly recommended

  • I was suffering from an eating disorder from the past 3 years. I tried so many allopathic medicines for this, but not much improvement was there, moreover, symptoms got worsened. Then I thought of trying Ayurveda and got to know about Planet Ayurveda through one of my colleague, I took medicine for 2 months, now I am much fine.

  • Much gratitude:)

  • From 1863 ellen g white been writing about health read counsel on deit everthing in this moderm world doctors are just discovering she wrote about.

  • Ive always believed that eating like cavemen/cavewomen is the right way.

  • Lol I’ve been intermittent fasting for years before it was a trend lol

  • What about men?

  • Dairy no. Animal proteins are proven to have bad implications on the human body if consumed daily.

  • That was very interesting, but I don't understand why she calls Alzheimer's a kind of diabetes. My poor aunt suffered from that horrible disease and we all wondered why it all happened. Now I remembered she had cake almost every day and loved a sugar syrup spread on her sandwiches (she was slim and worked very hard though). She didn't have diabetes though, but my mum did. Both diseases are a disaster for the body and mind and I so wish they had been spared from them. And I'm also a bit worried about myself, ending up with either of them, so I started 18:6 fasting today.

  • For me, my body holds on to food and calories if I dont eat every 2 or so hours. May work for others.

  • 6:07 she just burped – what a lady! LOL

  • Most doc. are QUACKS .

  • Good lord…it's hard to know what to believe these days…12 years from now will intermittent fasting be incorrect? Still I'm interested in the concept

  • Lost my 21 year old daughter to Anorexia Nervosa. Parents – do not do this in front of your children/ do not talk about your weight/dieting… They listen to every word you say. Eating disorders kill. I miss her every minute.

  • My toilet loves it when I have breakfast.

  • Started this today .. 20 hour fasting and 4 hours eating. i weigh 80kgs (177 pounds) i hope i can go on for a month and if i see any changes I’d be super duper happy and continue doing this :’)

  • I’ve be fasting for almost 2months now. I grew up with not having breakfast so I got into it kinda easy although you do feel it after 10am, the biggest problem I had was when I was
    Sleeping I dreamt a lot about eating which really pissed me off.

  • Do your own research but not eating for long periods of time each day can cause bile backup and gallbladder problems. I think this person is selling a $499 program for you to buy. While I agree with some of her statements (about reducing insulin spikes), I think this is another fad. I believe people can be healthy and manage weight by portion control, exercising and eating nutrient dense meals.

  • The 16:8 was to easy for me so I started the 20:4 and this is my 3rd day and it’s actually great 👍

  • Fasting is just a structure to helping people consume within healthy range. Fasting does not work if you consume too much and poor quality foods. Snacking throughout the day doesn't not mean your insulin is high, that depends on the glycemic index of the food you consume.

  • IF has been around for many years so it's nothing new from what I have seen. I started in January this year for my health. I do only 4 to 5 days of 16:8 or 18:6 depending on my work schedule. I am a breakfast person so I break my fast typically between 7am-9am bc I'm up early. I found for me that cutting off my eating time earlier works best and I lose more weight this way. So I have had my last meal by 3pm or 4pm. Drinking water is also very important. I started at 165lbs now 150lbs. I am very happy and will be a my goal weight in the near future, not in a hurry at least for me 🤗

  • *Coffee may break your fast!

    Watch the Joe Rogan interview on intermittent fasting;

    @ 20:00 a doctor suggests that drinking coffee breaks fast; as it starts up the processes of the liver to break down enzymes in the coffee.

  • shes legit just talking about keto with incorporated IF

  • Started sorta IF April 1. I was weening off sertraline, and after discovering a lot of crazy stuff about the medication, I stopped at that point. Really bad "discontinuation syndrome", but I was naturally able to fast. I've lost 30 pounds since April 1st. I might add that I'm 55 menopausal. I feel great! Really good because loosing 30 lbs. does wonders for everything! I'm a huge fan. Thanks for making this video! I wish all practitioners thought like you did.

  • I am into my 2 year good deal but women are very lazy or maybe they just do not care

  • WHAT the HECK?
    1. Dr. Jason Fung
    2. Dr. Eric Berger
    3. Thomas Delaur
    Have been preaching this for several years!

  • This isn’t rocket science. The last 3 1/2 months I’ve been eating 2 meals the first month and one the last 2 1/2. I only drink water, only eat chicken, fish, eggs, vegetables and fruits. I started going to the gym last month. I’m down 40+ pounds. If you eat less you’ll lose weight, plain and simple. There are no shortcuts. Also it becomes extremely simple once you get adjusted. Give a couple weeks and you’ll see.

  • What if you’re hypoglycemic?

  • She was in the hospital for 13 days…why? If I do what she says, will I end up in the hospital for 13 days?

  • I want more!!! Fantastic information

  • why is everything always about women, our health isn't important

  • Nice talk. Nervous lady paces a lot.

  • She loses me when she insists fast-breaking foods by organic. Show me the science. I will believe organic is helpful when I see actual studies with quantified results.

    There is plenty of good research to support intermittent fasting. None I know of to prove organic foods are in any way better for you than non-organic foods.

    Show me the science, please.

  • Why are you only trying to help women? This is sexist af. Things like this is why we need MRA.

  • Intermittent? LOL just calling it mini fasting

  • What if… you intermittent fast every day, is that healthy… or better not doing it every day?

  • Can we do workouts like running and cardio while doing Intermittent Fasting?

  • I have been doing intermittent fasting for over 4 years now. It works great. I lost over 60lbs! Not only do I lose weight but because of the huge calorie savings I can eat virtually anything diring my eating window and still have great results! Great video!

  • I have practically been doing this all my life without the knowledge of IF. Never been overweight or other major health problems.

  • She has got to stop moving

  • Very good beach. But coconut oil is something of the worst you should never use coconut oil!!! Bruno
    From Switzerland

  • I started intermittent fasting two years ago this month. Lost about 90 lbs first year; kept it off the second year. We'll see what happens going forward.

  • I started on 7th July, 2019 -> 66kg
    Today 10th July,2019 -> 64kg
    Lost 2kg – no exercise
    Give me thumbs & remind me
    I will upgrade the result .
    promise 💙💜

  • This woman is arrogant

  • I was told herbal tea & coffee breaks the fast because the body/kidneys have to break down the caffeine….& “herbs”…..water only….

  • And another good thing is… in the long run it saves you money for groceries and health care bills
    Think about that!

  • She missed the most important information regarding intermittent fasting. Following a ketogenic diet and becoming ketone adapted makes intermittent fasting completely doable and painless. Absolutely no hunger.

  • Is this something to do every day? I've been following a plan to do 24 hours but only 2x per week.

  • 6:22 save time

  • One healthy meal a day after work worked for me.

  • She mentioned no sugar. I hear this a lot. Is she meaning sugar as in candy/soda or foods like fruits

  • Is this still a good way to eat if you want to do middle distance running?

  • Pious Muslims regularly do intermittent fasting in addition to the obligatory fasting during the month of Ramadan.

  • She is ABSOLUTELY right! I lost 60lbs skipping "the most important meal of the day." I tried the 16:8. The first 30lbs was lost with no exercise or diet change, the last 30lbs were lost with diet change and exercise. It was hands down one of the best changes I have ever made in my life.

  • 66% of the US population is diabetic or pre diabetic. THAT……… is the product of the current medicine profession. Heart disease is the leading cause of death in the USA. THAT is the product of today's medical profession.

  • Started IF 3 weeks ago, down almost 6 pounds. I eat from 11am to 7pm everything I want. Takes me little effort.

  • I went from 211 lbs (96kg) to 143 (65kg) in five months with IF 18/6. Of course, I'm totally flexible, if I have guests at home or if I'm invited somewhere. But I find it very easy, It's a lifestyle, not a diet.

  • My friend who's suffered years of eating disorder that started from trying to control her gut symptoms, was very disturbed by this talk. Her eating disorder started from fasting a bit more day from day, and probably because of a disposition she was unaware of, ended up in the middst of a clinical eating disorder for years. Just a word of warning from a registered dietitian and a former eating disorder patient. (Also women, remember that you are more than your weight and if your self-esteem is linked to your weigh, you have a problem that intermittent fasting is not going to cure.)

  • Check the work of Eric Berg on youtube. He has hundreds of videos on fasting, I bet. He is pretty rationale. Also, Bert Herring has a few things for Fast-5 (hours a day). I am doing Fast-5 very happily.

  • Dr. Sebi advised fasting years ago when people were still on the ‘several small meals a day’ kick. They called him crazy…. now look… Americans are just like little middle school children..following whatever everyone else does. Now that fasting is the ‘in’ thing to do.. people are listening. Dr. Sebi figured this out decades ago.

  • SO lets give this a shot- see where it goes after 8 weeks….Updates********week 1:

  • my poor mom is allergic to avocados 🙁

  • The side she tapped is for stomach and pancreas, liver is on the right side under ribs:)

  • Is it posible to gain muscle mass and IF?
    Thanks in advance!

  • Can intermittent fasting be effective for weight loss if I'm doing 18/6 but I do eat carbs and fruits?

  • muslims do it way more, but we don't lose weight because we tend to binge eat at night lol

  • She is 100% correct… she is also easy on the eyes.

  • It makes sense but I am in training for a rowing race and often out training between 7-8 or 8-10. I am not sure about having no food inside me for this. I am presuming the coffee and tea is without milk in the fasting period.

  • It’s a shame you have to learn about this stuff in the 21st century. in europe this is common sense.

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