Is Fasting Healthy – Common Damaging Mistakes | Dr. Nick Z


In this video I’ll uncover whether or not
fasting is healthy and the dangers associated with it. When it comes to health it is not a one size
fits all approach. And the other thing when it comes to health
too much of a good thing isn’t necessarily a good thing. I work with a lot of people and what I find
is there are a lot of people who are implementing a lot of different health strategies like
intermittent fasting and getting great results. The other problem is there are a lot of people
who are implementing intermittent fasting and destroying their health. So that is why in this video we are going
to discuss intermittent fasting. The other thing we are going to talk about
is the benefits that intermittent fasting has to offer. We are also going to talk about the dangers
associated with it. We are also going to talk about how to properly
do intermittent fasting at the end of this video. So stick around until the end so I can help
you get all the information and a good clear picture as to what’s really going on with
this topic of intermittent fasting but before I get started i’m Dr. Zyrowski. Welcome to the channel. If you are new to the channel it is a pleasure
to have you. Be sure to subscribe, hit that bell notification
and join our notification community that way I can help you excel your health and your
life. Let’s go ahead and talk about intermittent
fasting in general, right? Because there have been a lot of cool things
that’ve happened over the past couple years. Now we have always known that intermittent
fasting is a really beneficial process and strategy that we can implement in order to
improve our health. But at the end of 2019 we saw this really
great review of studies that came out and this review article basically showed us all
the research, proven benefits that intermittent fasting has to offer. This is incredibly beneficial because as I
mentioned before this allows this health strategy to be used in hospital systems. It allows it to be used in government health
education. Basically because now we have the research
there to show that it is proven. Like I said before we all knew, like hey it
works. I’m working with people clinically, hey
this works but research really proved it. As I mentioned even though as I mentioned
even though this is a positive health strategy for many reasons. It can also be a negative strategy and were
going to talk about that. What I want to do first is just mention briefly
the different type of fasting. Okay, because a lot of people see fasting
as this idea. As this big general topic but it could really
be broken down into subcategories and its important to understand those subcategories
so you can actually figure out which one works best for you. And understand that different people may be
doing different styles of fasting. Now there is alternate day fasting. This is essentially where you are going every
other day and you are switching it up. So one day you are going to do calorie restriction
and the next day you are going to do normal calories. You are going to continue on that routine
day in and day out. Now 5:2 intermittent fasting is basically
where you are going to restrict calories to 500 calories or less 2 days a week. The other 5 days a week you are going to eat
normal calories. Then there is time restricted feeding. Okay and this is basically what I would refer
to as your typical 16:8 intermittent fasting or your one meal a day. Now there is one other type of fasting that
I don’t have up there and that would be your typical water fasting. Many people are doing 3 day water fast, 7
day water fast. They have a ton of benefits that they offer
and there are some people who do like a fast, one day water fast every single day of the
week. Okay, so those are really the basic type of
fasting there. Now let’s talk about how fasting can benefit
you okay? I talked about from the very beginning that
fasting has so many benefits and that according to the research article that it is going to
be very beneficial for disease prevention and for longevity. It is also going to help you lose weight okay? So if you are someone who has a problem with
obesity or type 2 diabetes then this is an incredible way to not only turn your body
into a fat burner so you start burning that fat for energy versus holding it and walking
around with it every day or storing more fat. It also is going to be a very good way to
improve insulin sensitivity if you are someone who is a type 2 diabetic. It is also very good for cardiovascular disease. Fasting has been shown time and time again
to help prevent cardiovascular disease. For these people who have high cholesterol
scores and triglyceride scores and inflammation in the heart. Essentially utilizing fasting is good for
going in and reversing that and bringing it to a good homeostatic that is going to help
you improve your health and help you prevent cardiovascular disease. Which so many people are facing today. Cancer is another one that fasting is really
good for. A lot of people are suffering from cancer. When you are fasting you put yourself in this
state of autophagy. This autophagy goes in and breaks down those
bad cells, those cells like cancer cells. It breaks them down and takes those broken
down parts and it basically recycles them to use them for new healthy cells. It also is supportive against avoiding neurodegenerative
diseases. We can think of alzhemiers. We can think of dementia. We can think of parkinsons, all these different
neurodegenerative diseases that people are suffering from fasting helps improve brain
health. Not only cognitive performance but focus,
everything. So from a preventative standpoint we want
to use fasting but also just from a day to day stand point to improve brain function. It’s very powerful. It’s also going to help keep you away from
problems like asthma, arthritis. One of the reasons that it helps so well with
arthritis is because it helps decrease inflammation. Arthritis is just an inflammation problem
that has gone out of control in the body. It also is going to help with surgical recovery
and traumatic injury recovery. Okay, you know we see this all the time in
nature alone. An animal gets hurt and what do they do? They go and they fast and when they fast it
helps their body recover. It works the same way for human beings were
all biological creatures. Same things happens with human beings if you
are fasting you just heal better from surgeries. From anything this is very powerful. I said from the very beginning that review
article is powerful because now they can look at this and go someone had a surgery in the
hospital and because of that we can go and use fasting in order to help them recover
faster after surgeries So pretty pretty interesting data here. Now let’s go talk about some of the dangers
of fasting because we have to really look at this. As I’ve said from the beginning too much
of a good thing is not necessarily a good thing. Now this is a bright-eyed smiling vegan, keto
one meal a day person. I mean they are just happy as can be right
here and they are smiling at us. And of course I’m joking with you but this
is some of the challenges that we see. Now I’ve been implementing fasting for a long
period of time. Now I’m not just someone who jumped on the
fasting bandwagon when it became popular on the internet. I have been doing it since the conception
of my career. I learned about it in school. One of my professors actually owns a fasting
clinic where he does clinical fasting for like 40 plus days. I mean they do serious serious fasting with
individuals who have serious health problems. So I learned about it then and I have always
been intrigued by it and I have always implemented into my health routines in my clinic. So basically what I am saying is that this
is something that I have real world experience with. When you have real world experience with it
guess what happens. You see all the problems that people are creating
for themselves by implementing fasting. So let’s talk about some of them. First of all for a lot of people fasting turns
into severe calorie restriction. We get this idea that well if we are doing
16:8. We could be so much better if we do one meal
a day. Then it gets to one meal a day and then it’s
like if I got all my calories within a 30 minute period, I’d be even healthier. Then what happens you end up with a calorie
restriction problem because you are probably not getting all your calories in that very
short time. That is why when I talk about one meal a day,
I typically say between 1 and 2 hours. Some people say nope if you are doing one
meal a day it has to be within 1 hour and I don’t say it like that because simply
a lot of people can’t do that. It is not feasible for them, it’s not comfortable
for them and as a result of doing so they go into a severe calorie restriction. Okay, so you end up with severe calorie restriction
in some cases and it essentially ends up in an eating disorder. Like if you think about how and I have so
many different examples I could use with this. Let’s just think of one here. If this individual comes in and their doing
intermittent fasting and their health is in absolute crisis. Then they’re going and doing things like severe
calorie restriction essentially they put themselves into a eating strategy where they try to eat
all their calories in a very short period of time. They are not eating not near enough calories
and they have created an eating disorder for themselves essentially. Phycology is the way they are looking at food
and the way they look at eating is not healthy. When you do this what happens? Weight loss stalls that is one of the big
things that happens. Okay, individual I was recently working with
“Can’t lose weight but I got this amazing one meal a day plan I’m doing and I’m
just rocking it”. Weight loss stall. Hair starts falling out. I have seen this many times as well. I am doing this perfect diet and this perfect
eating strategy yet all my hair is falling out and the individual is totally unhealthy. Fatigue is a major issue. Mood swings that are just all over the place,
severe cravings where you are really proud of yourself because you are doing this calorie
restriction but then you go off the rails like you have never seen every single day. A lot of people, it’s interesting because
they are very proud of still maintaining this one meal a day but then they just do some
serious binge eating. The reason they are doing binge eating in
many cases is because their body is just starving for nutrition. Then I can’t sleep at night. You are up all night and one of the reasons
you’ll be up all night is because if you are not getting enough protein. Your body is going to wake you up and say
hey basic survival we need some food here. So, these are some of the things I see and
we have to be very careful with it because too much of a good thing is not a good thing. Let’s take this a step further here. Fasting causes stress in the body. When we look at the stress it causes its typically
a good physiological stressor and it helps our body become stronger but the issue is
in an unhealthy person this physiology stress can make them become even more unhealthy. So, this physiology stress for one can lead
to blood sugar instability. And what happens here with individuals when
it comes to blood sugar and too much stress. Blood sugar is high and then blood sugar is
low. This is interesting because they go into a
state of hypoglycemia when they are fasting and they feel terrible. Their brain won’t work, their shaky, their
dizziness. Then when they have their first meal they
go into a state of hyperglycemia. Even though they were in some cases eating
pretty good and healthy. So they have that blood sugar instability
problem and the reason for that is because the body is unhealthy and it is just not able
to maintain homeostasis. This happens to a lot of people and fasting
is incredibly uncomfortable for them but they push through it. As you push through it you are creating more
stress in your body and driving more problems. It’s interesting because I have people say
to me “No, this is a healthy strategy”. I mean I have had people literally when I
tell them this is what we want to do. Like we want to actually stop fasting, they
look at me like I’m crazy. They like ok well I just walked into the crazy
doctors office and apparently this isn’t going to work out. I have had to like literally drag people into
the second and third week of working with me. And increase their meals and increase their
calories and it’s so crazy and interesting because do you know what happens when you
start increasing their calorie intake and you get them off this really bad pattern that
they are on? They start losing weight. They start feeling better. I had an individual who recently in a 3 week
period who went from one meal a day to 3 meals a day. So this idea of the only way to eat is doing
very strict fasting methods is really really false. You are going to have problems like blood
sugar stability. You are going to have problems like high cortisol. This high cortisol is a stress hormone, like
I said a lot of physiology stress. Stress hormones are high you can’t lose
weight when you have this hormone that is just out of control. It is also very destructive to your overall
health. You are going to get adrenal fatigue. So some people may have adrenal fatigue starting
this process out and maybe causing a lot of issues but they may just be under an enormous
amount of stress. They may have the whole package. You know financial stress, family stress,
relationship stress, work stress and then you’re trying to add intermittent fasting
in. In an extreme way in on top of a rigid work
out schedule. And so there is way too much stress and then
they cause adrenal problems in their body which leads to the inability to sleep at night
and some of these issues. Then lastly chronic stress is a major problem
here. So when we look at fasting in general as we
see it is going to be something that is highly beneficial but there is a time and a place
for it. And there is no reason to be extreme with
it. Okay? Put in the comment section below some of the
experiences you have had with intermittent fasting. The good, the bad, let me know. Give this video a thumbs up and share it with
your friends as well because a lot of people are doing this. Now when it comes to making sure that you
are using proper fasting strategies as I mentioned in the beginning I have a whole video on this. Check this out this going to teach you everything
you need to know to properly do intermittent fasting right. We actually want to be switching it up quite
a bit because if we were going to be doing 16:8 intermittent fasting 7 days a week then
it’s going to, our bodies are going to basically plateau.

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Reader Comments

  1. Will B.

    I had a heart attack on New Year's Day 2018. At the time I weighed 338 pounds and I'm 5'10". I started intermittent fasting and dropped about 70 pounds over a year and a half and got myself headed in the right direction. In September last year I started keto (as much for the anti-inflammatory aspect for heart health). I hit the gym 3 days a week with my 16 year old son and down to 244 and I'm hoping to break the 100 pound weight loss threshold hold in the next month. Love the channel. Take care.

  2. glockfreak1973

    I started a low carb diet along with a 16/8 IF schedule in March 2019 with a starting weight of 346lbs. After losing 75lbs in about 6 months, I hit a stall at 271lbs, so I went full keto and OMAD and I’ve lost an additional 33lbs since for a total of 108lbs. BP, total cholesterol and triglycerides have returned to their normal respective ranges, joint inflammation is gone, and increased energy. I’ll add that I’ve done all of this with minimal exercise while working a 3rd shift job (11pm-7am). Life and health has changed for the better. 👍🏻

  3. mp7925

    On OMAD I can easily reach 2000 calories in that half hour do hour relaxed eating takes place. That is NOT restricting. Even 1500 would be ok. Still not doing OMAD every day, just on weekends usually, for the rest is 2MAD. 🙂 with 4-8 hours eating window. Never felt better.

  4. Big Mama

    When I don’t get enough sleep I notice fasting is so much more difficult for me. Otherwise I love fasting, and love how my body looks and feels when fasting.

  5. Michael Santoriello

    How can I get in touch with a fasting clinic like that? I’m fasting for lent, it’s a bone broth fast and I feel good, but I’d like to know about what I’m really getting into.

  6. Fativore Lifestyle

    If fasting is not in your wheelhouse you will never be truly healthy. It has cured all of my very serious health issues. Even my kidney disease is gone. They said it would never reverse. Ha!! It did!

  7. Frank Malone

    Couldn't agree with you more, doctor. I started to push too much on the intermittent fasting….ultimately realized it's cyclical and mainly listened to my body

  8. laquingal

    I've been implimenting fasting for approx. 25 years. All I want to add is that there is so much truth here! I totally understand the fasting high that so many newbies get. Fasting is super amazing….however, fat too often I have seen too many go too long, too often and get some negative results and many times causing them to give up on the whole fasting thing which is so sad. There are so many huge benefits to fasting…but because they push it too far…they throw out all the benefits they received and could so easily continue to receive.

  9. Greg Schermers

    I don’t use a specific fasting protocol anymore, I’m all over the place with frequency and duration, sometimes I go weeks without fasting and generally coordinate it with daily lifestyle and not the other way around. I fast to reduce inflammation and delayed onset muscle soreness DOMS… and more often than not because I’m lazy and some days just don’t feel like meal planning and prepping.

  10. Leah Ericksen

    Great balance in education!

    Dr Z, I practice 16/8 and get really cold, esp. my hands by hour 15. I've heard that this is a sign for women that your thyroid is shutting down. Is there any truth to this? Should I eat when I get cold?

  11. Juliat Shamoun

    Excellent Doctor
    My last fasting was two weeks ago it was 72hr water fasting felt Good …i could have continued for another day i didn't because i planned to do the 72hrs
    But I lost 2 lb it didn't show up on the 4th day i have seen it the week after then i went for 2 meals
    Right now I am doing OMA once a week

  12. sarajudith91

    I've been doing omad and undereating for 3 years due to a disability making eating difficult. I haven't lost much weight at all and I get really shaky, sweaty and confused when I am up trying to do things. Also my heart rate goes from 50 to 150 bpm. Then when I eat I feel even worse. I hope I will be able to eat more normally soon.

  13. Thendy ku

    Thanks Dr.Nick…I think I have autoimune symptoms like hand, finger joint pain, headache, imsomnia, swollen armpit, skin prob, hairloss, bad eyesight and many more…I have been a month doing Intermittent fasting 18/6 with low carb (80-100gr)..
    I felt I have more energy but my problem is sometimes my imsomnia become worst…only can sleep 4,5 to 6 hrs?..what do you think? Should I back to normal diet? Thank you so much

  14. 7MonarC

    Omad is my limit. I planned to do a 48-hr fast once a month, and on my first attempt i failed at the 30th hour. Lost my momentum the next day when i binged all day.

  15. Alex Sosa

    I get constipation with fasting. I feel great and I eat relatively high amounts of fiber. Is constipation normal when fasting?

  16. Debbie Plechaty

    Thanks for the great information Dr. Z. Do you have any advice in regards to how long to fasting before and after a surgical procedure? I have one coming up at the end of this month and was thinking to fast a few days before and continue for a few days after to help with healing. TIA!

  17. Ibtissam Amghar

    Yes, I used to over do the fast, I’ve than 3 days of water fast more than 15 times during a year, and I went for 12 days water fast in a row!
    I’ve developed eating disorders and gained all my weight back after two years of daily Gym & strict OMAD..
    Be careful people, especially those with metabolic syndromes..
    fasting is addictive and much more stressful than you would ever imagine!

  18. Dr. Nick Zyrowski

    Fasting throws off electrolyte balance. Want to learn more about electrolytes? Go Here: https://www.youtube.com/watch?v=hwKb12V5mVM&t=11s

  19. R W

    I have been doing IF with low carb for the last three months lost alot of weight was feeling really great. But this last week in some normal day after i finshed my steak. I had the most weirdest creapiest sensation in my life i thought i was litrally dying. My body start feeling soo hot all of a sudden my heart was beating fast my body start shaking insanely and i got soo emotional that i was crying for no reasson i was in total fear. I don't know what the hec was going on. It all happened so suddenly my chest feel so tight my heart feels heavy. After my mom came i calmed down a little bit then i went to the hospital did blood test it turns out that i have high cholesterol about 290. Gave medication for it and im getting better.
    But i just dont get it why all of this happened.
    I don't know if that was panic attack becauze i was so terrifying for no reasson. But my breathing was fine

  20. Lena

    I actually been unknowingly IF for my entire life bc i never ate breakfast. But recently i learned a little more about it and refined it by just drinking water during the fast, no juice etc. Your video comes very fitting! Very informing as usual, thank you!

  21. Mary Grott

    I do 18:6 most days of the week. Once a week I will do a 36 hour fast. I don't do I.F. on the weekends because I enjoy eating meals with my family. I.s this a healthy fasting routine? I have been losing weight consistently since starting I.F.

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