July 25, 2024 • 30 mins
Effect of 5:2 Regimens: Energy-Restricted Diet or Low-Volume High-Intensity Interval Training Combined With Resistance Exercise on Glycemic Control and Cardiometabolic Health in Adults With Overweight/Obesity and Type 2 Diabetes: A Three-Arm Randomized Controlled Trial
Link: https://diabetesjournals.org/c...
Summary:
All diabetic patients
5:2 modified with 790 cals
2 days hiit and weights
Generic advice
Results:
3 months HbA1c
Advice only: 40% lower HbA1c
Exercise: 50% lower
IF : 75% lower
11% of exercise and advice group remission of T2D off meds
20% of IF remission off meds
Weight loss
Advice and Exercise about 2.5 pounds
IF about 7 pounds
Fatty liver
IF lost twice as much liver fat as other two
One year follow up
Weight
Exercise and advice 2.2 pounds
IF 5 pounds.
All groups maintained some of the original weight lost. IF retained most
HbA1c
Exercise and advice 30% lower
IF 55% lower
So both maintained benefit. IF retained the most.
Link: https://diabetesjournals.org/c...
Summary:
All diabetic patients
5:2 modified with 790 cals
2 days hiit and weights
Generic advice
Results:
3 months HbA1c
Advice only: 40% lower HbA1c
Exercise: 50% lower
IF : 75% lower
11% of exercise and advice group remission of T2D off meds
20% of IF remission off meds
Weight loss
Advice and Exercise about 2.5 pounds
IF about 7 pounds
Fatty liver
IF lost twice as much liver fat as other two
One year follow up
Weight
Exercise and advice 2.2 pounds
IF 5 pounds.
All groups maintained some of the original weight lost. IF retained most
HbA1c
Exercise and advice 30% lower
IF 55% lower
So both maintained benefit. IF retained the most.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Hello, my wonderful friends, Welcomeinto another episode of the Fasting Podcast.
Gonna be talking about fasting today.So glad to have you here once again.
So grateful to hear from so manyof you folks over the last few
weeks. And I find that thathappens when I go back to putting out
episodes on a semi frequent basis,my contact with you increases, and then
(00:26):
the opposite also happens when I goa long time without releasing contact. Some
of you guys are very faithful tocheck in and see how things are going,
which I appreciate incredibly. We're gonnabe talking about a study today,
a study on internete fasting, althoughI'm gonna have some caveats to that,
but it's still fascinating and interesting.So I'm gonna share that with you,
(00:48):
just real briefly. Before I dothat, I just want to give you
a health and weight loss update.So things are still going well, still
progressing, like I went through thissix six to eight week just accelerate a
weight loss thing I talked about alittle bit in some previous episodes. We
did hit a new low weight thisweek where it well, not this week,
(01:10):
I guess it's been about six sixdays ago. Now we've kind of
just been maintaining since then, butwithin the last week and we're at like
eighty pounds. I may have mixedit in the last episode. I'm not
sure, But anyway, there's anupdate for you. Been basically just in
this steady state now for the pastsix days or so, I guess.
(01:34):
So, I don't know what mybody all decided to do, but as
you know, I'm fine with it. As long as I'm just doing the
things, and just doing the thingsthis process of really trusting that my body
releases weight when it's ready, andas long as we're maintaining, I'm fine
with it. I don't ever havean issue until I start seeing you know,
consistent tracking up start happening, whereI know something is I'm either doing
(01:59):
something or some's going on. Butso, I guess that's all the updates
that I have there. Oh,oh, I guess I'll give you this
update. This is kind of afunny anecdotal update, I guess. So
you know, my my right legis messed up, like and when I
say that, man, I hateto say that because people think it's something
bad, like it's but I getaround fine. I do. I do
(02:21):
all the things right. Like myonly limitations are weight related. They're not
leg related. But I do haveleg issues. And one of the things
that has happened as a result ofthat ankle, like that ankle when I
fell and broke that foot and brokethe three meta tarsals and then had the
blood clots and the pulmonary embolism andnearly died and all that dramatic stuff,
my ankle was also sprained in thatfall. And that ankle's never recovered.
(02:45):
It still feels sprained some days morethan others. But it's just not a
stable ankle. It's not it's justsomething not right about it. I don't
know. But anyways, you know, I tried walking with a cane a
little bit, but I'm too youngof a guy for that. And it's
it's not like anyways, if youguys have iPhones and you have the stuff
turned on, all the stuff turnedon and help. One of the things
(03:07):
that monitors is your gate and yourbalance, I guess. And so for
the past I would say past year, I don't know. Every few weeks
or so, every six weeks orsomething, there'll be a pop up on
my phone and it'll go, we'vedetected that you're at risk for a fall.
Blah blah blah blah blah. I'vejoked about it with my best friend
(03:29):
a little bit. But you know, my gate is a little bit different
and the way I walk is alittle bit different. Anyways, sure enough,
last weekend, I'm going up steps. So I want to look at
this as a positive. So thesesteps that I was going up as steps,
that this is a place I visita ton. I was probably probably
what they're probably went up those stepsa hundred times last year maybe, or
(03:55):
I was at this place where thesesteps are at one hundred times last year
more. I always took the elevator, though, but we finally hit a
level of weight loss where I goup the steps relatively relatively effortlessly. Right,
I don't bound up them, butyou know, in efforts to have
my help and try to be mobileand stuff. Once I got to where
(04:16):
it was fine, I just startedtaking the steps, didn't take the elevator
anymore. So there's like a groupof eight steps and then you walk across
a little breezeway thing and then there'slike twenty more steps. It's like thirty
steps total or something. Well,I'm at the top of the small steps,
like the eight steps, and forsome reason, I don't know what
happened. I don't know how yourfoot can miss the floor, but I
(04:38):
guess it did. And I fell. And as soon as I realized I
was going down, And you knowhow things happened quickly, Your brain process
is stuff really quickly, Like afall can't take long. But I swear
to you, in the milliseconds ittook for me to start falling, and
before I hit the ground, mybrain already rushed into panic mode, like,
(04:58):
oh God, am I gonna beable to get a up? Did
I break something? How am Igoing to get up from here? What's
going to be the result of this? Because I'm still I really shouldn't be
falling. I'm too big a guyto be falling. Anyways, hit the
ground. I hit the floor,and within a few seconds I realized that
it nothing feel It is a reallything like the last time I felt,
(05:21):
which was excruciating, And I'm like, so, I'm like, okay,
I think I may be okay.So I twist around and get up on
my knees and I can feel myright knee is hurting. I can feel
my right hip is hurting in myright shoulder blade, and my right neck
is hurting. I can feel that, not a ton, I can just
feel it there. And so thenwe again this process of getting up,
(05:43):
and I try to just get upstraight off the floor right like a normal
healthy person, like, with noassistance from anything. So I get up
on my knees and I go topush up and I go to get and
I just can't get up. Nowthis has been this has long been a
problem. I'm just way too bigand not healthy enough for that, way
too much weight. But I almostdid. I almost got up, like
(06:04):
it was so close, and thenI stopped. I'm like, okay,
think I'm not going to make it, and just don't want to pull anything.
I don't know what's going on withmy hip. I don't know what's
going on with his knee. Idon't know what's going on with this right
side. I don't know what's goingon with his shoulder, his chill out.
So I just paused for a second, and then I scooched, literally
did two knee scooches to the leftto where the railing was for the steps,
(06:25):
and grabbed onto the railing and stoodup, paused for a second,
realized that I'm not that much theworst for wear, and I went on
in. I took the elevator,but I went on the endto the place
I was going, and we werein. I would go on a scale
of one to ten pain, Iwould say we were at a two or
three, two and a half three. I'm six days five days removed from
(06:50):
that now five six days removed fromthat. Now the knee is fine,
no problem, none doesn't hurt.The neck that doesn't really hurt. This
right over here still has a littlebit of a tweak in it. So
anyways, I said all that tosay this, I'm in a far far
better place than I was like acouple of years ago. That would have
(07:12):
possibly been devastating. I could haveeasily broken something not been able to get
up maybe you know who knows.So I consider all that stuff progress.
All Right, there you go,there's enough of my personal life. I'm
gonna be talking about this study.This study was posted in the Diabetes Journal
Online, so down in the informationsection of this podcast, there's a link
(07:33):
if you want to go read it. But here's the name of the study
effect of five two regimens energy restricteddiet or low volume, high intensity interval
training combined with resistance exercise on glycemiccontrol and cardium cardiom metabolic health and adults
with overweight and obesity and type twodiabetes. A three arm randomized control trial.
(08:00):
So in case you didn't gather fromall that, what this is.
So they took people who were overweightand had type two diabetes. So everybody
in this trial is overweight and theyhave type two diabetes. And they divided
them into three arms. So it'sa randomized control trial, which is the
best trials you can have, especiallyif they're structured reasonably well, which I
(08:22):
think this one was. They dividedthem into three groups, so they did
one thing for all the groups.So they had these counseling sessions where they
taught them how to eat a healthydiet for diabetics. Now I don't know
exactly what that diet consisted of orhow good it was for diabetics, because
I tend to generally disagree with diabeticdiet advice. Nevertheless, they gave them
(08:48):
some advice on how to eat betteras diabetics, and then what they did
was then they split them into threegroups. So all three groups had this
information. All three of them gotthe same information. Number one is to
control group. They didn't get anythingelse. They just got that information that
all of them got. That's it. They're like, Okay, we gave
you some information. Now you're justgonna come check in with us every few
weeks or something for three months.It's a three month trial. The second
(09:13):
group is a exercise group. Sothis second group two days a week.
This group had to come to thisthe people putting on the trial, they
had to come to their facility andthey went through supervised exercise which consisted of
some resistance training so like you know, bench presses, arm presses, leg
(09:33):
presses, things like that, someresistance training, and then also some high
intensity interval training HI. And theyhad to do that two days a week,
and I believe it was one houreach time, so one hour,
two days a week. And thenthe other group they put on a five
(09:54):
to interminute fasting regimen. Now Ibalk a little bit at them call in
this five to two minute fasting becausethey ate every single day. And that's
one reason I think this study isso powerful. Genuine five to two inter
minute fasting. The OG original fiveto two inter minute fasting. You would,
you know, five days out ofthe week you eat, and then
(10:16):
two days out of the week youdon't eat. That's fasting. This is
the modified version, which has beenaround forever. As I recall this,
this guy actually just died. Theguy who's the pioneer this that made it
famous, I don't know his name, but he's a British broadcaster and he
did the five to two documentary.But their modified version was on the days
(10:39):
you eat, you eat like sixhundred calories if you're a man, five
hundred calories if you're a woman,So two days a week you would just
eat either six or five hundred calories. This study did the modified version,
but they modified it even more.On the days that these people ate,
they ate seven hundred and ninety calories, and it was provided to them in
the form of meal replacement stuff,so like a meal replacement type shake and
(11:05):
maybe a bar or something, mealreplacement bar or something. So it was
pre configured, prepackaged food so thatnobody could mess it up. You know.
They didn't tell them to eat sevenhundred ninety calories. They gave them
this and said eat this, sothey all ate the same thing because it
was provided by the people doing thestudy. So now that we're all on
board, right, we got thegroup that's going to exercise two days a
(11:26):
week, which is a combination ofhigh intens and interval training and resistance training.
We got the group that isn't doinganything. They were just giving some
advice and then I guess it wasup to them what they wanted to do
with it. I don't know.Presumably some of them did take the advice,
some of them didn't, who knows. And then lastly you have this
modified five to two, so fivedays a week they normally. Now again
(11:50):
they had the counseling on what thebest way to eat was. They weren't
required to eat that way, butthey received that counseling. So what did
they do on was five days notreally known. I think that's a flaw
in the study. Although while it'sa flaw, it would be impossible to
track it if they weren't in afacility where every molecule was measured by some
(12:11):
kind of staff, so really there'sno way to measure it. But on
two days of the week they didthis fast thing. They didn't need anything
except they ate these these meal replacementthings that were given to them that added
up to seven hundred and ninety calories. So if you think about it,
I mean seven hundred ninety calories isa fair amount of food. That's a
big meal. That's one big meal. If they that at one time,
that's a big meal. So hereare the results. Here's the summary the
(12:39):
results after three months. It wasa three month study. So HbA one
C if you're not familiar with that, that is it's really your glackated glacation
on this on your hemoglobin. Butwhat it does is it gives you about
an average of what your blood sugarlevels were over the past three months.
(13:01):
So the advice only group lowered theirHbA one C by forty percent, which
is pretty impressive that they adhered tothe advice. They obviously did, and
it obviously was decent advice if itlowered their HbA won see what forty percent
the exercise group. Now, rememberthe exercise group, they they got the
(13:22):
same advice everybody else got. SoI don't know what they changed to their
food. Presumably they tried to changea little bit on that insid the exercise
they lowered their HbA one see byfifty percent, so it was fifty percent.
And then this was absolute change,by the way, not relatively change,
their absolute change. And then theInternet of Fasting group they lowered their
HBO and C by seventy five percent, So p pretty dramatic, uh difference
(13:48):
in the Internet of Fasting group.Now, this is pretty mind blowing to
me considering your really only quote unquotemaking some kind of a sacrifice two days
a week, and it's not noteven that much of a sacrifice. You're
still getting seven hundred and ninety calorieson those two days. Pretty dramatic in
my opinion. What was more impressive, I think was this complete remission of
(14:13):
type two diabetes because there were remissions. There was complete remissions of type two
diabetes in all the groups, andwhat that means is is that when they
tested, the test was fine,they showed it they weren't diabetic, and
then they did. Then they didn'thave to take medicines if they were all
met form and they came off.If they were on some other kind of
medications, they came off. Sothey were on no type two diabetes medicines
(14:35):
and their blood fasting BLOGOS was inrange to be determined to be not diabetic.
So about eleven percent in the exercisegroup and the advice group had a
remission of their type two diabetes offall mets. Eleven percent, not bad,
about one out of every ten people. But the intermittent fastening group,
(14:56):
this five to two group, doubledit twenty percent. Twenty percent of them
had a complete remission of their typetwo diabetes off all medications in three months,
just three months. Now, ifyou think about that, about how
many days you have to sacrifice toget those results, It's you're not doing
a lot of sacrificing to if you'reone of the twenty percent to completely be
(15:18):
not diabetic metabolically anymore. Right,It's like twelve weeks, two days a
week, twenty four days, soout of three months. You're basically saying
like, if you can twenty fourdays out of three months, if you
can just eat, consume seven hundredninety calories, I mean, that's pretty
remarkable to me. Weight loss.Everybody lost weight again, the advice only
(15:45):
group and then the exercise group werepretty similar at around two and a half
pounds or so. They lost roundto it, I'm rounding into it because
they didn't kilograms but round two anda half pounds, the Intermittent fashioning group
blew them away with seven pounds.They lost seven pounds over these three months
just by doing seven hundred and ninetycalories two days a week. I mean,
(16:07):
that's pretty remarkable. That's crazy remarkable. Like well, I'll talk more
about this whole concept of changing lateron. And then one of the last
metrics. You know, visceral fatis one of the just unhealthiest things ever,
and a lot of that is fattyliver, so non alcoholic fatty liver
disease a big part of what launchesyou into type two diabetes. So the
(16:30):
Internet fasting group lost twice as muchas their liver fat as the other two
groups did. Now they all lostsome liver fat, but the Intermitte fasting
group lost twice as much. Andthen finally, on look at the one
year follow up, because I thinkit's I think it's I think it's usually
positive. I think it's a positivething at the end of one year.
(16:51):
So at the end of twelve months, So what they did at the end
of three months, so understand this. At the end of three months,
there was no more monitoring. Theyweren't coming to their facilities and them super
provising those exercises two days a week. That didn't happen. These people were
off on their own to exercise ornot exercise. It was up to them
if they wanted to continue to on. Who knows how many did. Who
knows how many didn't. The generaladvice group, like, they didn't follow
(17:14):
up or check in anymore until theend of the year, so who knows
what they would what they were doing. And then the Internet fasting group,
they weren't being given these seven hundredand ninety calorie meal replacement shakes and meal
replacement bars anymore, so they wereon their own, right, They're out
there in the wild on their ownfor the next nine months. So at
the end of that nine months,which brings the total to a year since
(17:37):
the study of again, they allcame back and checked in again, and
the exercise and advice group was stilltwo point two pounds lighter than they were
when the study started, So ifyou think about it, they basically maintained
their weight loss. They started outat around two and a half pounds of
weight loss and they ended up onaverage at the end of the year at
(17:59):
two point two, so they gainedjust a little bit of it back.
On average, the inter minute fastinggroup was still five pounds lighter than they
were when they started. Now,remember they initially achieved a seven pound weight
loss at three months under supervision.Now, after nine months of no supervision,
of just doing whatever they decided todo on their own, there's still
(18:21):
five pounds less than they were whenthey started it. I think that's pretty
remarkable. It tells me that theydidn't stay in complete compliance, but they
probably you know, did a hitand a lick at it every now and
then. You know, I thinkthat's impressive because I know how people are.
I know, they just weren't theyjust weren't that committed to it,
right, They just probably weren't thatcommitted to it most of them. They
(18:44):
probably was a handful of them thatstay committed to it. So all groups
maintained some of the original weight loss, but the intermnute fasting group by far
still had the most weight loss atthe end of the year. And then
what about that HbA one c right, what about that average fasting blood glucose
with HbA one see, well,the Exercise and Advice group, they were
thirty percent lower at the end ofthe year than they were when they started.
(19:10):
Now, they started out at aboutforty will split the difference because it
was like forty percent for the advicegroup, fifty percent for the exercise groups.
Will split the difference, say fortyfive percent. So they went from
forty five percent down to thirty percent, but still lower, still lower.
And then the intermittent fasting group,you know, they were seventy five percent
(19:30):
lower. At the end of threemonths, they were still fifty five percent
lower. Their blood sugars, theiraverage blood sugars was fifty five percent over
half. Still over half is whatit was when they started this at the
end of the year. So againboth of them, both groups maintained some
benefit for HbA one C, butintermittent fasting group by far had the best
(19:52):
results. I want to tell youwhat I take away from this, because
you know my philosophy. You know, if you've been listening past you know
two and a half years, youknow what my philosophy is. This whole
dramatic I gotta do stuff in Xamount of day. Stuff is blowney,
It's none of that is going toget you where you want to be five
years from now. It just isn't. It just isn't. It's not sustainable.
(20:17):
What sustainable is making small changes,small changes that are permanent that you
can always do. And I thinkthat this study really demonstrates that. Like
they didn't ask a lot out ofanybody, so it doesn't matter which group
you look at. Now, Iwant to be clear. This intermittent fasting
(20:37):
group, which is not intermittent fasting, It just isn't they ate every day.
But it was a it was tworeduced calorie days, is what it
was. That's pretty easy to do. You can pick two days out of
your week and say, you knowwhat, I'm just going to eat eight
(20:59):
hundred calories this day, and I'mgoing to try to make it reasonable calories,
Like it's not gonna be all littleDebbie snack cakes. I'm going to
have me some you know, I'mgonna have me as you know, a
piece of steak and a salad oryou know, or something like that and
some green beans or you know,something reasonable. Or I'm gonna have some
grilled chicken and cauliflour and broccoli orso, you know, you can make
(21:22):
it reasonable and maybe have a proteinshake with it. One of these low
no sugar protein shakes or something,so you know you could do that and
that's not a huge that's not ahuge hit on your lifestyle. Like just
pick a Tuesday and do it,and pick a Thursday and do it.
Your weekend is still fine. Youcan still have a normal life with everybody.
(21:44):
Like it's that's just such a minor, minor change. And we see
at the end of the year thatmetabodically, they were still way healthier than
they were when they started this thing, and who knows how committed. And
here's the other thing you run into. I would love to see the individual
plots for every patient because here's whathappened. I promise you for them,
for that group to have ended upfifty five percent lower in the HbA,
(22:07):
and see at the end of theyear, I promise you this is what
happened. Some of that group abandonedeverything completely, and then a small percentage
of that group was very dogmatic aboutit. They liked it and they stuck
with it. And there when youaverage, they are really great results with
the bad results of the people thatsaid, screw it, I'm off it,
I'm not doing that anymore. Whenyou average those together, it comes
(22:27):
out to fifty five percent. ButI bet you if you did an individual
plot graph of each individual person,you would see the ones that stayed committed
to it the rest of the yearbecause they liked the results. And I
don't know what percentage of them thatwould have been five percent, I don't
know. You would see their numbers, probably dramatically remarkable. That'd be my
(22:48):
guess. I don't want to,you know, I'm sure that that exists.
I didn't see it in this study. You can go to look yourself.
I got the link. You cango read it yourself. But that's
my guess. And so these minorchange But it's not just the interntefasting too.
It's even if you look at thisexercise group, right, it's just
two days a week, just twodays a week for an hour. I
(23:11):
mean, you think about how manyhours are in a dish, only there's
twenty four hours in just one day, right, So we're only doing one
twelfth of one day's worth of hourswe're committing to this exercise. Stuff like
this is all these are. Theseare sensible changes. And then and then
I'll tell you what will happen isthe more changes you see and as the
(23:34):
things that you're doing become standard andthey're no longer something you're trying to do.
At some point, you can addone other small thing in. For
example, we could say we couldtake these intermittifesting group, this five to
two group, and let's say aftersix months of eating eight hundred calories two
(23:55):
days a week, and it justbecomes habit to them and it becomes the
old. Ha. It's like,this is just what I do. It's
not a big deal, and Idon't think about it anymore. They then
could make the decision to up ita notch and make one of those days
a zero calorie day. Right,so six months after two days of this
day, just just say Tuesday andthursdays, So on Tuesday to eight eight
(24:17):
hundred calories and on Thursday eight hundredcalories. And they've been doing this for
six months, none stop for sixmonths. Easy peasy. It's that just
is their life. Now, that'sjust their life. That's just what I
do. It's not a chore,it's not something hard, that's just how
I live. This is my routine. Once that happens and that becomes your
routine, now you can add oneother little change and it could be changing
(24:38):
Thursday now to a zero calorie day. So now you've got Tuesday's eight hundred
calories, Thursday zero calories. Soyou're doing an actual inter minute fast.
And you could say, we dothat for six months. So it's a
year later. We've just made justtiny changes, right, we just made
tiny little steps. For those tinylittle steps adding up to huge benefits for
(25:00):
us in terms of weight, HbAone C and UH non alcoholic factor,
liver disease and all this stuff.Making huge changes. And then at the
end of the year, we're like, well, we've been doing this a
year now, now what do wedo. Well, maybe you want to
add in one exercise day. Maybeyou want to try this hit exercise in
a little bit of resistance training oneday a week, just one hour out
(25:23):
of an entire week, just onehour. So that's a new thing you
add in, and you know,maybe you do that for six months.
So now we're eighteen months in andyou've really only made three changes in eighteen
months, but they were having dramaticeffects on you. So you see how
(25:44):
these tiny changes, they're just tinychanges, but they're meaningful changes. How
you don't see dramatic you know,nobody's showing up saying I lost seventy five
pounds. But on the other hand, you go back when you start this
journey eighteen months ago, and youcan probably find somebody that lost seventy five
pounds in the first three or fourmonths. But you check in with him
(26:07):
now eighteen months later, and maybeyou're only down like fifteen to twenty pounds.
Now it's all but it's still there, and it's permanent, and you're
doing things you'll do for life.And they've gained all their weight back plus
five because what they were doing wasnot sustainable. I know I sound dogmatic
about this. I know sometimes Isound a little preachy about it, but
(26:29):
man, I just see it overand over again. I've you know,
I've mentioned another episode. There's thisguy, a father who's lost a lot
of weight fashioning gained it all back, and he took a year off or
two years off, and he nowhe's back, and he's now proclaiming to
the world how great this is andshowing off how he lost ninety pounds or
something in a few months or something. He's not going to keep that weight
off. He just isn't. AndI reached out to him, and I've
(26:53):
tried to contact him through YouTube andsay, hey, buddy, this isn't
I'm not speaking to you in anegative way. Yeah, this is all
the love and respect for you andfor what you're doing. But you're you're
not fixing anything. You're putting anextreme patch on it. That's gonna pop
off here. At some point,it just will. Your binge eating problem
will win over again. It justwill. You have a binge eating problem,
(27:18):
and this crazy insane fasting you're doing. It's showing your results in the
short term, but you will notbe able to sustain this. Your mind
and your body will not be ableto sustain this for very long. At
some point, your brain is gonnawin and it's be like, so done
with this. I'm not fasting ninetysix hours every freaking week anymore. So
(27:41):
that's why I'm on this path toshare this concept that you don't see shared.
You don't see this shared. Nobodytalks about this. All you see
talked about out there in the healthand weight loss industry, for the most
part, is people showing you howto lose dramatic amounts of weight quickly.
That's what everybody's touting. That's becausewhy because that's what works on social media,
(28:04):
which we live in a social mediaworld anymore, and that's what works.
That's what gets the views and theclicks. If you say, like
if if I were to post aYouTube video right now and try to get
a lot of traffic to it,it would say, how I lost eighty
pounds in two and a half years. Who's going to watch that? Who's
(28:29):
impressed by that? When in realityit's the most impressive thing ever. Two
and a half years later and I'meighty pounds less than when I started,
and it's in a sustainable way thatit will always last that I know will
never come back. Far bigger ofan achievement than losing eighty pounds in six
months and then a year and ahalf and then when you reach this point
where I'm at now two and ahalf years later, it's all back plus
(28:52):
another ten. So that's why I'mspreading the word man. I I have
been down the road where I didheroic things and lost massive amounts of weight
and felt great about it, butI had not addressed life. I had
not addressed the longevity aspect of it, the sustainability of it, the changing
(29:19):
of who I am part of it. I had not addressed any of that,
and so every time it came back, sixty pounds I lost came back.
I lost the sixty again, itcame back. Then I lost the
eighty. It came back. Ilost one hundred and twenty five, it
came back. Here we are ateighty again, which, by the way,
TI is my most ever weight lossever, a second most weight loss
(29:41):
ever. Right, so I didsixty one times, sixty one time eighty
and then one twenty five. Ihave now tied my second most weight loss
achievement ever. So I've tied theeighty and you know, hopefully in the
next year we maybe year and ahalf or something when we get to that
one twenty five again. But it'ssustainable changes. I've rambled on enough,
(30:04):
but this is hugely important to mebecause I just see, I see what
I just see what happens out there, and it frustrates me. And that's
all I'm gonna say. I hopeyou guys are doing well. I appreciate
hearing from you. I hope you'veenjoyed this episode. Links to the study
and all that stuff you want tocheck it out, It's down to the
(30:25):
information section below. We'll talk toyou in the next one.
Hello, my wonderful friends, Welcomeinto another episode of the Fasting Podcast.
Gonna be talking about fasting today.So glad to have you here once again.
So grateful to hear from so manyof you folks over the last few
weeks. And I find that thathappens when I go back to putting out
episodes on a semi frequent basis,my contact with you increases, and then
(00:26):
the opposite also happens when I goa long time without releasing contact. Some
of you guys are very faithful tocheck in and see how things are going,
which I appreciate incredibly. We're gonnabe talking about a study today,
a study on internete fasting, althoughI'm gonna have some caveats to that,
but it's still fascinating and interesting.So I'm gonna share that with you,
(00:48):
just real briefly. Before I dothat, I just want to give you
a health and weight loss update.So things are still going well, still
progressing, like I went through thissix six to eight week just accelerate a
weight loss thing I talked about alittle bit in some previous episodes. We
did hit a new low weight thisweek where it well, not this week,
(01:10):
I guess it's been about six sixdays ago. Now we've kind of
just been maintaining since then, butwithin the last week and we're at like
eighty pounds. I may have mixedit in the last episode. I'm not
sure, But anyway, there's anupdate for you. Been basically just in
this steady state now for the pastsix days or so, I guess.
(01:34):
So, I don't know what mybody all decided to do, but as
you know, I'm fine with it. As long as I'm just doing the
things, and just doing the thingsthis process of really trusting that my body
releases weight when it's ready, andas long as we're maintaining, I'm fine
with it. I don't ever havean issue until I start seeing you know,
consistent tracking up start happening, whereI know something is I'm either doing
(01:59):
something or some's going on. Butso, I guess that's all the updates
that I have there. Oh,oh, I guess I'll give you this
update. This is kind of afunny anecdotal update, I guess. So
you know, my my right legis messed up, like and when I
say that, man, I hateto say that because people think it's something
bad, like it's but I getaround fine. I do. I do
(02:21):
all the things right. Like myonly limitations are weight related. They're not
leg related. But I do haveleg issues. And one of the things
that has happened as a result ofthat ankle, like that ankle when I
fell and broke that foot and brokethe three meta tarsals and then had the
blood clots and the pulmonary embolism andnearly died and all that dramatic stuff,
my ankle was also sprained in thatfall. And that ankle's never recovered.
(02:45):
It still feels sprained some days morethan others. But it's just not a
stable ankle. It's not it's justsomething not right about it. I don't
know. But anyways, you know, I tried walking with a cane a
little bit, but I'm too youngof a guy for that. And it's
it's not like anyways, if youguys have iPhones and you have the stuff
turned on, all the stuff turnedon and help. One of the things
(03:07):
that monitors is your gate and yourbalance, I guess. And so for
the past I would say past year, I don't know. Every few weeks
or so, every six weeks orsomething, there'll be a pop up on
my phone and it'll go, we'vedetected that you're at risk for a fall.
Blah blah blah blah blah. I'vejoked about it with my best friend
(03:29):
a little bit. But you know, my gate is a little bit different
and the way I walk is alittle bit different. Anyways, sure enough,
last weekend, I'm going up steps. So I want to look at
this as a positive. So thesesteps that I was going up as steps,
that this is a place I visita ton. I was probably probably
what they're probably went up those stepsa hundred times last year maybe, or
(03:55):
I was at this place where thesesteps are at one hundred times last year
more. I always took the elevator, though, but we finally hit a
level of weight loss where I goup the steps relatively relatively effortlessly. Right,
I don't bound up them, butyou know, in efforts to have
my help and try to be mobileand stuff. Once I got to where
(04:16):
it was fine, I just startedtaking the steps, didn't take the elevator
anymore. So there's like a groupof eight steps and then you walk across
a little breezeway thing and then there'slike twenty more steps. It's like thirty
steps total or something. Well,I'm at the top of the small steps,
like the eight steps, and forsome reason, I don't know what
happened. I don't know how yourfoot can miss the floor, but I
(04:38):
guess it did. And I fell. And as soon as I realized I
was going down, And you knowhow things happened quickly, Your brain process
is stuff really quickly, Like afall can't take long. But I swear
to you, in the milliseconds ittook for me to start falling, and
before I hit the ground, mybrain already rushed into panic mode, like,
(04:58):
oh God, am I gonna beable to get a up? Did
I break something? How am Igoing to get up from here? What's
going to be the result of this? Because I'm still I really shouldn't be
falling. I'm too big a guyto be falling. Anyways, hit the
ground. I hit the floor,and within a few seconds I realized that
it nothing feel It is a reallything like the last time I felt,
(05:21):
which was excruciating, And I'm like, so, I'm like, okay,
I think I may be okay.So I twist around and get up on
my knees and I can feel myright knee is hurting. I can feel
my right hip is hurting in myright shoulder blade, and my right neck
is hurting. I can feel that, not a ton, I can just
feel it there. And so thenwe again this process of getting up,
(05:43):
and I try to just get upstraight off the floor right like a normal
healthy person, like, with noassistance from anything. So I get up
on my knees and I go topush up and I go to get and
I just can't get up. Nowthis has been this has long been a
problem. I'm just way too bigand not healthy enough for that, way
too much weight. But I almostdid. I almost got up, like
(06:04):
it was so close, and thenI stopped. I'm like, okay,
think I'm not going to make it, and just don't want to pull anything.
I don't know what's going on withmy hip. I don't know what's
going on with his knee. Idon't know what's going on with this right
side. I don't know what's goingon with his shoulder, his chill out.
So I just paused for a second, and then I scooched, literally
did two knee scooches to the leftto where the railing was for the steps,
(06:25):
and grabbed onto the railing and stoodup, paused for a second,
realized that I'm not that much theworst for wear, and I went on
in. I took the elevator,but I went on the endto the place
I was going, and we werein. I would go on a scale
of one to ten pain, Iwould say we were at a two or
three, two and a half three. I'm six days five days removed from
(06:50):
that now five six days removed fromthat. Now the knee is fine,
no problem, none doesn't hurt.The neck that doesn't really hurt. This
right over here still has a littlebit of a tweak in it. So
anyways, I said all that tosay this, I'm in a far far
better place than I was like acouple of years ago. That would have
(07:12):
possibly been devastating. I could haveeasily broken something not been able to get
up maybe you know who knows.So I consider all that stuff progress.
All Right, there you go,there's enough of my personal life. I'm
gonna be talking about this study.This study was posted in the Diabetes Journal
Online, so down in the informationsection of this podcast, there's a link
(07:33):
if you want to go read it. But here's the name of the study
effect of five two regimens energy restricteddiet or low volume, high intensity interval
training combined with resistance exercise on glycemiccontrol and cardium cardiom metabolic health and adults
with overweight and obesity and type twodiabetes. A three arm randomized control trial.
(08:00):
So in case you didn't gather fromall that, what this is.
So they took people who were overweightand had type two diabetes. So everybody
in this trial is overweight and theyhave type two diabetes. And they divided
them into three arms. So it'sa randomized control trial, which is the
best trials you can have, especiallyif they're structured reasonably well, which I
(08:22):
think this one was. They dividedthem into three groups, so they did
one thing for all the groups.So they had these counseling sessions where they
taught them how to eat a healthydiet for diabetics. Now I don't know
exactly what that diet consisted of orhow good it was for diabetics, because
I tend to generally disagree with diabeticdiet advice. Nevertheless, they gave them
(08:48):
some advice on how to eat betteras diabetics, and then what they did
was then they split them into threegroups. So all three groups had this
information. All three of them gotthe same information. Number one is to
control group. They didn't get anythingelse. They just got that information that
all of them got. That's it. They're like, Okay, we gave
you some information. Now you're justgonna come check in with us every few
weeks or something for three months.It's a three month trial. The second
(09:13):
group is a exercise group. Sothis second group two days a week.
This group had to come to thisthe people putting on the trial, they
had to come to their facility andthey went through supervised exercise which consisted of
some resistance training so like you know, bench presses, arm presses, leg
(09:33):
presses, things like that, someresistance training, and then also some high
intensity interval training HI. And theyhad to do that two days a week,
and I believe it was one houreach time, so one hour,
two days a week. And thenthe other group they put on a five
(09:54):
to interminute fasting regimen. Now Ibalk a little bit at them call in
this five to two minute fasting becausethey ate every single day. And that's
one reason I think this study isso powerful. Genuine five to two inter
minute fasting. The OG original fiveto two inter minute fasting. You would,
you know, five days out ofthe week you eat, and then
(10:16):
two days out of the week youdon't eat. That's fasting. This is
the modified version, which has beenaround forever. As I recall this,
this guy actually just died. Theguy who's the pioneer this that made it
famous, I don't know his name, but he's a British broadcaster and he
did the five to two documentary.But their modified version was on the days
(10:39):
you eat, you eat like sixhundred calories if you're a man, five
hundred calories if you're a woman,So two days a week you would just
eat either six or five hundred calories. This study did the modified version,
but they modified it even more.On the days that these people ate,
they ate seven hundred and ninety calories, and it was provided to them in
the form of meal replacement stuff,so like a meal replacement type shake and
(11:05):
maybe a bar or something, mealreplacement bar or something. So it was
pre configured, prepackaged food so thatnobody could mess it up. You know.
They didn't tell them to eat sevenhundred ninety calories. They gave them
this and said eat this, sothey all ate the same thing because it
was provided by the people doing thestudy. So now that we're all on
board, right, we got thegroup that's going to exercise two days a
(11:26):
week, which is a combination ofhigh intens and interval training and resistance training.
We got the group that isn't doinganything. They were just giving some
advice and then I guess it wasup to them what they wanted to do
with it. I don't know.Presumably some of them did take the advice,
some of them didn't, who knows. And then lastly you have this
modified five to two, so fivedays a week they normally. Now again
(11:50):
they had the counseling on what thebest way to eat was. They weren't
required to eat that way, butthey received that counseling. So what did
they do on was five days notreally known. I think that's a flaw
in the study. Although while it'sa flaw, it would be impossible to
track it if they weren't in afacility where every molecule was measured by some
(12:11):
kind of staff, so really there'sno way to measure it. But on
two days of the week they didthis fast thing. They didn't need anything
except they ate these these meal replacementthings that were given to them that added
up to seven hundred and ninety calories. So if you think about it,
I mean seven hundred ninety calories isa fair amount of food. That's a
big meal. That's one big meal. If they that at one time,
that's a big meal. So hereare the results. Here's the summary the
(12:39):
results after three months. It wasa three month study. So HbA one
C if you're not familiar with that, that is it's really your glackated glacation
on this on your hemoglobin. Butwhat it does is it gives you about
an average of what your blood sugarlevels were over the past three months.
(13:01):
So the advice only group lowered theirHbA one C by forty percent, which
is pretty impressive that they adhered tothe advice. They obviously did, and
it obviously was decent advice if itlowered their HbA won see what forty percent
the exercise group. Now, rememberthe exercise group, they they got the
(13:22):
same advice everybody else got. SoI don't know what they changed to their
food. Presumably they tried to changea little bit on that insid the exercise
they lowered their HbA one see byfifty percent, so it was fifty percent.
And then this was absolute change,by the way, not relatively change,
their absolute change. And then theInternet of Fasting group they lowered their
HBO and C by seventy five percent, So p pretty dramatic, uh difference
(13:48):
in the Internet of Fasting group.Now, this is pretty mind blowing to
me considering your really only quote unquotemaking some kind of a sacrifice two days
a week, and it's not noteven that much of a sacrifice. You're
still getting seven hundred and ninety calorieson those two days. Pretty dramatic in
my opinion. What was more impressive, I think was this complete remission of
(14:13):
type two diabetes because there were remissions. There was complete remissions of type two
diabetes in all the groups, andwhat that means is is that when they
tested, the test was fine,they showed it they weren't diabetic, and
then they did. Then they didn'thave to take medicines if they were all
met form and they came off.If they were on some other kind of
medications, they came off. Sothey were on no type two diabetes medicines
(14:35):
and their blood fasting BLOGOS was inrange to be determined to be not diabetic.
So about eleven percent in the exercisegroup and the advice group had a
remission of their type two diabetes offall mets. Eleven percent, not bad,
about one out of every ten people. But the intermittent fastening group,
(14:56):
this five to two group, doubledit twenty percent. Twenty percent of them
had a complete remission of their typetwo diabetes off all medications in three months,
just three months. Now, ifyou think about that, about how
many days you have to sacrifice toget those results, It's you're not doing
a lot of sacrificing to if you'reone of the twenty percent to completely be
(15:18):
not diabetic metabolically anymore. Right,It's like twelve weeks, two days a
week, twenty four days, soout of three months. You're basically saying
like, if you can twenty fourdays out of three months, if you
can just eat, consume seven hundredninety calories, I mean, that's pretty
remarkable to me. Weight loss.Everybody lost weight again, the advice only
(15:45):
group and then the exercise group werepretty similar at around two and a half
pounds or so. They lost roundto it, I'm rounding into it because
they didn't kilograms but round two anda half pounds, the Intermittent fashioning group
blew them away with seven pounds.They lost seven pounds over these three months
just by doing seven hundred and ninetycalories two days a week. I mean,
(16:07):
that's pretty remarkable. That's crazy remarkable. Like well, I'll talk more
about this whole concept of changing lateron. And then one of the last
metrics. You know, visceral fatis one of the just unhealthiest things ever,
and a lot of that is fattyliver, so non alcoholic fatty liver
disease a big part of what launchesyou into type two diabetes. So the
(16:30):
Internet fasting group lost twice as muchas their liver fat as the other two
groups did. Now they all lostsome liver fat, but the Intermitte fasting
group lost twice as much. Andthen finally, on look at the one
year follow up, because I thinkit's I think it's I think it's usually
positive. I think it's a positivething at the end of one year.
(16:51):
So at the end of twelve months, So what they did at the end
of three months, so understand this. At the end of three months,
there was no more monitoring. Theyweren't coming to their facilities and them super
provising those exercises two days a week. That didn't happen. These people were
off on their own to exercise ornot exercise. It was up to them
if they wanted to continue to on. Who knows how many did. Who
knows how many didn't. The generaladvice group, like, they didn't follow
(17:14):
up or check in anymore until theend of the year, so who knows
what they would what they were doing. And then the Internet fasting group,
they weren't being given these seven hundredand ninety calorie meal replacement shakes and meal
replacement bars anymore, so they wereon their own, right, They're out
there in the wild on their ownfor the next nine months. So at
the end of that nine months,which brings the total to a year since
(17:37):
the study of again, they allcame back and checked in again, and
the exercise and advice group was stilltwo point two pounds lighter than they were
when the study started, So ifyou think about it, they basically maintained
their weight loss. They started outat around two and a half pounds of
weight loss and they ended up onaverage at the end of the year at
(17:59):
two point two, so they gainedjust a little bit of it back.
On average, the inter minute fastinggroup was still five pounds lighter than they
were when they started. Now,remember they initially achieved a seven pound weight
loss at three months under supervision.Now, after nine months of no supervision,
of just doing whatever they decided todo on their own, there's still
(18:21):
five pounds less than they were whenthey started it. I think that's pretty
remarkable. It tells me that theydidn't stay in complete compliance, but they
probably you know, did a hitand a lick at it every now and
then. You know, I thinkthat's impressive because I know how people are.
I know, they just weren't theyjust weren't that committed to it,
right, They just probably weren't thatcommitted to it most of them. They
(18:44):
probably was a handful of them thatstay committed to it. So all groups
maintained some of the original weight loss, but the intermnute fasting group by far
still had the most weight loss atthe end of the year. And then
what about that HbA one c right, what about that average fasting blood glucose
with HbA one see, well,the Exercise and Advice group, they were
thirty percent lower at the end ofthe year than they were when they started.
(19:10):
Now, they started out at aboutforty will split the difference because it
was like forty percent for the advicegroup, fifty percent for the exercise groups.
Will split the difference, say fortyfive percent. So they went from
forty five percent down to thirty percent, but still lower, still lower.
And then the intermittent fasting group,you know, they were seventy five percent
(19:30):
lower. At the end of threemonths, they were still fifty five percent
lower. Their blood sugars, theiraverage blood sugars was fifty five percent over
half. Still over half is whatit was when they started this at the
end of the year. So againboth of them, both groups maintained some
benefit for HbA one C, butintermittent fasting group by far had the best
(19:52):
results. I want to tell youwhat I take away from this, because
you know my philosophy. You know, if you've been listening past you know
two and a half years, youknow what my philosophy is. This whole
dramatic I gotta do stuff in Xamount of day. Stuff is blowney,
It's none of that is going toget you where you want to be five
years from now. It just isn't. It just isn't. It's not sustainable.
(20:17):
What sustainable is making small changes,small changes that are permanent that you
can always do. And I thinkthat this study really demonstrates that. Like
they didn't ask a lot out ofanybody, so it doesn't matter which group
you look at. Now, Iwant to be clear. This intermittent fasting
(20:37):
group, which is not intermittent fasting, It just isn't they ate every day.
But it was a it was tworeduced calorie days, is what it
was. That's pretty easy to do. You can pick two days out of
your week and say, you knowwhat, I'm just going to eat eight
(20:59):
hundred calories this day, and I'mgoing to try to make it reasonable calories,
Like it's not gonna be all littleDebbie snack cakes. I'm going to
have me some you know, I'mgonna have me as you know, a
piece of steak and a salad oryou know, or something like that and
some green beans or you know,something reasonable. Or I'm gonna have some
grilled chicken and cauliflour and broccoli orso, you know, you can make
(21:22):
it reasonable and maybe have a proteinshake with it. One of these low
no sugar protein shakes or something,so you know you could do that and
that's not a huge that's not ahuge hit on your lifestyle. Like just
pick a Tuesday and do it,and pick a Thursday and do it.
Your weekend is still fine. Youcan still have a normal life with everybody.
(21:44):
Like it's that's just such a minor, minor change. And we see
at the end of the year thatmetabodically, they were still way healthier than
they were when they started this thing, and who knows how committed. And
here's the other thing you run into. I would love to see the individual
plots for every patient because here's whathappened. I promise you for them,
for that group to have ended upfifty five percent lower in the HbA,
(22:07):
and see at the end of theyear, I promise you this is what
happened. Some of that group abandonedeverything completely, and then a small percentage
of that group was very dogmatic aboutit. They liked it and they stuck
with it. And there when youaverage, they are really great results with
the bad results of the people thatsaid, screw it, I'm off it,
I'm not doing that anymore. Whenyou average those together, it comes
(22:27):
out to fifty five percent. ButI bet you if you did an individual
plot graph of each individual person,you would see the ones that stayed committed
to it the rest of the yearbecause they liked the results. And I
don't know what percentage of them thatwould have been five percent, I don't
know. You would see their numbers, probably dramatically remarkable. That'd be my
(22:48):
guess. I don't want to,you know, I'm sure that that exists.
I didn't see it in this study. You can go to look yourself.
I got the link. You cango read it yourself. But that's
my guess. And so these minorchange But it's not just the interntefasting too.
It's even if you look at thisexercise group, right, it's just
two days a week, just twodays a week for an hour. I
(23:11):
mean, you think about how manyhours are in a dish, only there's
twenty four hours in just one day, right, So we're only doing one
twelfth of one day's worth of hourswe're committing to this exercise. Stuff like
this is all these are. Theseare sensible changes. And then and then
I'll tell you what will happen isthe more changes you see and as the
(23:34):
things that you're doing become standard andthey're no longer something you're trying to do.
At some point, you can addone other small thing in. For
example, we could say we couldtake these intermittifesting group, this five to
two group, and let's say aftersix months of eating eight hundred calories two
(23:55):
days a week, and it justbecomes habit to them and it becomes the
old. Ha. It's like,this is just what I do. It's
not a big deal, and Idon't think about it anymore. They then
could make the decision to up ita notch and make one of those days
a zero calorie day. Right,so six months after two days of this
day, just just say Tuesday andthursdays, So on Tuesday to eight eight
(24:17):
hundred calories and on Thursday eight hundredcalories. And they've been doing this for
six months, none stop for sixmonths. Easy peasy. It's that just
is their life. Now, that'sjust their life. That's just what I
do. It's not a chore,it's not something hard, that's just how
I live. This is my routine. Once that happens and that becomes your
routine, now you can add oneother little change and it could be changing
(24:38):
Thursday now to a zero calorie day. So now you've got Tuesday's eight hundred
calories, Thursday zero calories. Soyou're doing an actual inter minute fast.
And you could say, we dothat for six months. So it's a
year later. We've just made justtiny changes, right, we just made
tiny little steps. For those tinylittle steps adding up to huge benefits for
(25:00):
us in terms of weight, HbAone C and UH non alcoholic factor,
liver disease and all this stuff.Making huge changes. And then at the
end of the year, we're like, well, we've been doing this a
year now, now what do wedo. Well, maybe you want to
add in one exercise day. Maybeyou want to try this hit exercise in
a little bit of resistance training oneday a week, just one hour out
(25:23):
of an entire week, just onehour. So that's a new thing you
add in, and you know,maybe you do that for six months.
So now we're eighteen months in andyou've really only made three changes in eighteen
months, but they were having dramaticeffects on you. So you see how
(25:44):
these tiny changes, they're just tinychanges, but they're meaningful changes. How
you don't see dramatic you know,nobody's showing up saying I lost seventy five
pounds. But on the other hand, you go back when you start this
journey eighteen months ago, and youcan probably find somebody that lost seventy five
pounds in the first three or fourmonths. But you check in with him
(26:07):
now eighteen months later, and maybeyou're only down like fifteen to twenty pounds.
Now it's all but it's still there, and it's permanent, and you're
doing things you'll do for life.And they've gained all their weight back plus
five because what they were doing wasnot sustainable. I know I sound dogmatic
about this. I know sometimes Isound a little preachy about it, but
(26:29):
man, I just see it overand over again. I've you know,
I've mentioned another episode. There's thisguy, a father who's lost a lot
of weight fashioning gained it all back, and he took a year off or
two years off, and he nowhe's back, and he's now proclaiming to
the world how great this is andshowing off how he lost ninety pounds or
something in a few months or something. He's not going to keep that weight
off. He just isn't. AndI reached out to him, and I've
(26:53):
tried to contact him through YouTube andsay, hey, buddy, this isn't
I'm not speaking to you in anegative way. Yeah, this is all
the love and respect for you andfor what you're doing. But you're you're
not fixing anything. You're putting anextreme patch on it. That's gonna pop
off here. At some point,it just will. Your binge eating problem
will win over again. It justwill. You have a binge eating problem,
(27:18):
and this crazy insane fasting you're doing. It's showing your results in the
short term, but you will notbe able to sustain this. Your mind
and your body will not be ableto sustain this for very long. At
some point, your brain is gonnawin and it's be like, so done
with this. I'm not fasting ninetysix hours every freaking week anymore. So
(27:41):
that's why I'm on this path toshare this concept that you don't see shared.
You don't see this shared. Nobodytalks about this. All you see
talked about out there in the healthand weight loss industry, for the most
part, is people showing you howto lose dramatic amounts of weight quickly.
That's what everybody's touting. That's becausewhy because that's what works on social media,
(28:04):
which we live in a social mediaworld anymore, and that's what works.
That's what gets the views and theclicks. If you say, like
if if I were to post aYouTube video right now and try to get
a lot of traffic to it,it would say, how I lost eighty
pounds in two and a half years. Who's going to watch that? Who's
(28:29):
impressed by that? When in realityit's the most impressive thing ever. Two
and a half years later and I'meighty pounds less than when I started,
and it's in a sustainable way thatit will always last that I know will
never come back. Far bigger ofan achievement than losing eighty pounds in six
months and then a year and ahalf and then when you reach this point
where I'm at now two and ahalf years later, it's all back plus
(28:52):
another ten. So that's why I'mspreading the word man. I I have
been down the road where I didheroic things and lost massive amounts of weight
and felt great about it, butI had not addressed life. I had
not addressed the longevity aspect of it, the sustainability of it, the changing
(29:19):
of who I am part of it. I had not addressed any of that,
and so every time it came back, sixty pounds I lost came back.
I lost the sixty again, itcame back. Then I lost the
eighty. It came back. Ilost one hundred and twenty five, it
came back. Here we are ateighty again, which, by the way,
TI is my most ever weight lossever, a second most weight loss
(29:41):
ever. Right, so I didsixty one times, sixty one time eighty
and then one twenty five. Ihave now tied my second most weight loss
achievement ever. So I've tied theeighty and you know, hopefully in the
next year we maybe year and ahalf or something when we get to that
one twenty five again. But it'ssustainable changes. I've rambled on enough,
(30:04):
but this is hugely important to mebecause I just see, I see what
I just see what happens out there, and it frustrates me. And that's
all I'm gonna say. I hopeyou guys are doing well. I appreciate
hearing from you. I hope you'veenjoyed this episode. Links to the study
and all that stuff you want tocheck it out, It's down to the
(30:25):
information section below. We'll talk toyou in the next one.
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