I’ve spent a lot of time on the internet reading up about and watching videos on Intermittent Fasting and all things Keto, so I thought why not share some of them, in case anyone else finds them helpful. The one thing I’d say is, while I find inspiration in many of these sources, I take them all with a pinch of salt. Some of them are fully backed up with solid research, other times there’s a lot of opinion contained within the advice and “facts.” I like to absorb the information selectively; I find it interesting to see what similarities and differences there are in what is being said.
- An hour long talk titled “Why we get fat” by Gary Taubes who is the co-founder of Nutrition Science Initiative. It’s a full and complete look into common misconceptions on obesity, explaining why weight gain is driven by hormones, and offering an alternative solution to the usual caloric deficit and energy balance answers, which comes from controlling insulin levels with the help of a LCHF diet https://www.youtube.com/watch?v=u3fk0ZjkTf4&feature=youtu.be
- Another 60 minute presentation on the history of obesity, weight related issues, the science and facts and potential solution as offered by the LCHF diet, by Dr Stephen Phinney https://www.youtube.com/watch?v=8NvFyGGXYiI&feature=youtu.be
- Dr Jason Fung, who is a kidney specialist and has years of experience working with type II diabetic patients, explains in a 12 minute video why type II diabetes isn’t a chronic disease and can in fact be reversed with the help of intermittent fasting and adjusting one’s diet by fixing insulin levels https://www.youtube.com/watch?v=1a2Fsfa8e4I&feature=youtu.be
- More on the topic of keto: https://www.youtube.com/watch?v=RNUh7P3TrAE&feature=youtu.be
- The calorie deception – Dr Fung explains why calorie counting doesn’t work in the long run as a solution for weight loss in this 37 minute video, tieing in the now familiar concept of the role of insulin https://www.youtube.com/watch?v=5F5o0a4p_3U&feature=youtu.be
- The science of intermittent fasting presented by Dr Jason Fung. The 26 minute video covers many of the same conceps as the other 2 videos above around calorie deficit, insulin, obesity; https://www.youtube.com/watch?v=ETkwZIi3R7w&feature=youtu.be
- A 39 minute video on how to reverse type II diabetes and treat obesity. The video touches on the role of insulin and the role of carbs (advocating LCHF). Extremely well researched and backed up with solid data https://www.youtube.com/watch?v=aqf8NwIul2c
- If you’re curious about how to do IF and more on the benefits (covering HGH, anti-aging, sports performance, insultin sensitivity, grehlin, triglycerides, detox, weight loss), this video is a great intro with loads of info packed into 15 mins: https://www.youtube.com/watch?v=8xv2cWhnkPU&feature=youtu.be
- Everyone loves a TED talk! “Why fasting bolsters brain power” (by Mark Mattson): https://www.youtube.com/watch?v=4UkZAwKoCP8
- More benefits of IF in 9 minutes, focusing on cell rejuvenation: https://www.youtube.com/watch?v=xyNTTY2zyrw
- Dr Eric Berg has some educational and easy to follow, short-ish videos on the topics of IF and Keto:
- How to do Intermittent Fasting for Serious Weight Loss: https://www.youtube.com/watch?v=lwCRjwDs1Ek
- Keto and Intermittent Fasting: the Big Overview for Beginners: https://www.youtube.com/watch?v=AnyFVWwzgJI
- Keto Diet & Gut Bacteria w/ David Perlmutter, MD: https://www.youtube.com/watch?v=2hR9sD9eX-A
- Introduction to intermittent fasting, including its benefits but also potential problems: https://www.precisionnutrition.com/intermittent-fasting/benefits-of-fasting
- This article covers concepts such as autophagy, the human growth hormone, and links IF to other things like prolonged life expectancy, increased brain function, the link to Alzheimer’s, cancer, heart health etc https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting
- Another personal experience with IF. Explains in a succint way what it is, benefits, and has a video link to find out more https://wordpress.com/read/blogs/21650635/posts/3530
- An article on the benefits of IF beyond weightloss: https://health.clevelandclinic.org/interested-fasting-health-get-facts-first/
- Dr Mercola has written several pieces about various aspects of IF. Here are some:
- While this article’s focus point is whether or not you can and should be drinking coffee when you’re fasting, it is also a really good summary of the benefits of fasting and what actually happens in your body when you’re fasting; touching on points such as autophagy (role of mTOR), ketosis, and hormesis (AMPK). Just to be clear, I am not advocating drinking coffee when fasting, each to their own.
- The role of cortisol in insulin resistance and weight gain is important, addressed in this article by Dr Fung on his Intensive Dietary Management website. At the bottom of the article you’ll also find a link to a study in the Journal of Obesity which connects meditation (mindfulness) to reduction in cortisol levels and therefore promoting fat loss.
- The whoosh effect: These 2 articles explain why sometimes when losing weight, the number on the scale stays the same despite losing fat as the fat is temporarily replaced by water. The difference between the viewpoints is that the author or the first article advises you to “keep calm and keto on”, meaning stick with it and the water will eventually be emptied naturally from the fat cells whereas the second article suggests that you can trigger an emptying of the water by enjoying a high carb, high calorie meal: https://mysugarfreejourney.com/keto-questions-what-is-the-whoosh-effect/ and https://www.trustyspotter.com/blog/whoosh-effect