How One Man Prevented Vacation Putting On Weight Then Lost 20 Pounds


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How One Man Avoided Vacation Weight Gain & Then Lost 20 Pounds! chevron_left PREV: When it Comes to Splurges, a T But since then I’ve lost around 20 pounds, and will probably now try to bulk up a bit. Thanks to this surprising fitness education, I understand my body better and I recognize the difference between good weight and bad weight. Research suggests adults often gain between 0.4 and 0.9 kilograms (or about one to two pounds) during the holiday season.

People who are overweight or obese often gain even more weight. Few people want to hold back at every meal on vacation. Instead, try to set the tone for the rest of the day by practicing a little bit of mindful eating and control during your first dish.

How One Man Lost 121 Pounds and Added 20 Pounds of Muscle; How This Guy Lost Fat and Gained Muscle; How This 20-Year-Old Put on Muscle, Kept off Fat; This Man Lost 122 Pounds With the Help of a Fitbit. Great job losing the 60 pounds! That’s so hard!

I’m on a mission to lose 40 (It was 60 but I lost 20 almost two years ago, but then put 10 back on..then lost 10 so now just the 40 to go). First, to determine how much weight you’ll gain after a few days of unhealthy eating, use the same calculations you’d use if you want to drop weight. An extra 1,000 calories per day would cause you to gain about two pounds per week, while an extra 500 calories per day which would cause a one-pound weight gain. Here are 20 good tips to avoid gaining weight during the holidays.

Many people gain weight during this time and don’t lose all the weight afterwards. Many travelers fear that a vacation filled with indulgent food can lead to weight gain. But a registered dietitian told INSDER that vacation weight gain isn’t worth so much worry. Weight fluctuates naturally all the time, and a short stretch of heavy eating won’t make that big a difference.

Drink lots of water to rehydrate your body, which eases water retention, depending on your overall health condition. Drinking two glasses of water before meals can help you shed the five pounds more quickly, according to the American Chemical Society. Until you lose the vacation weight, avoid soft drinks even diet ones and fruit juices. I wasn’t super strict with my food, while on vacation, but I was still watching it.

I weighed myself daily when we got home and believe it or not, I lost all 5 lbs of vacation weight in just 4 days! I think it’s mostly water retention from eatting more carbs than usual (glycogen stores more water in your muscles when you increase your carb intake).

List of related literature:

After three months of this self-imposed regimen he had lost almost 100 pounds.

“Contagious: Why Things Catch On” by Jonah Berger
from Contagious: Why Things Catch On
by Jonah Berger
Simon & Schuster, 2016

He decided to stick with his usual approach, which was to consume only a thousand calories a day and budget it however he liked.

“The Snowball: Warren Buffett and the Business of Life” by Alice Schroeder
from The Snowball: Warren Buffett and the Business of Life
by Alice Schroeder
Bloomsbury Publishing, 2009

He wanted to know how to maintain the diet during his vacation and we all told him that he shouldn’t, that he should simply move to controlled eating patterns, do the best he can and not worry about dieting until afterwards.

“A Guide To Flexible Dieting” by Lyle McDonald
from A Guide To Flexible Dieting
by Lyle McDonald
Lyle McDonald, 2005

Alternatively you could use your vacation time every year to go somewhere exotic and lose tons of weight.

“Gluten Is My Bitch: Rants, Recipes, and Ridiculousness for the Gluten-Free” by April Peveteaux
from Gluten Is My Bitch: Rants, Recipes, and Ridiculousness for the Gluten-Free
by April Peveteaux
ABRAMS, 2013

This protocol is also useful when hitting plateaus in weight loss and after periods of weight regain, such as the holidays and vacations (such as a cruise)—and knowing that you’ll follow this protocol after a period of celebration can let you enjoy it without guilt.

“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting” by Jimmy Moore, Dr. Jason Fung
from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
by Jimmy Moore, Dr. Jason Fung
Victory Belt Publishing, 2016

I’ve witnessed people lose more than 100 pounds in two months of long­distance hiking.

“Trail Tested: A Thru-Hiker's Guide to Ultralight Hiking and Backpacking” by Justin Lichter
from Trail Tested: A Thru-Hiker’s Guide to Ultralight Hiking and Backpacking
by Justin Lichter
Falcon Guides, 2013

Because he needed constant medical supervision while working to shed the extra pounds (as any extreme weight loss should be done under the supervision of a doctor), I sent him to a facility where he could focus full-time on reclaiming his health.

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

Had he the chance to eat real foods (fresh meats, fish, and fresh fruits and veggies) during his 118-day journey, I suspect that his weight loss and health gains would have improved even more.

“AARP The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young” by Loren Cordain
from AARP The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young
by Loren Cordain
Wiley, 2012

He’d managed to reduce his own weight over the holiday by eating sensibly and exercising frequently.

“Feminism: The Ugly Truth” by Mike Buchanan
from Feminism: The Ugly Truth
by Mike Buchanan
LPS publishing, 2017

fructose water between meals, he lost weight and maintained the lower weight for more than 1 year.

“Intuitive Biostatistics: A Nonmathematical Guide to Statistical Thinking” by Harvey Motulsky
from Intuitive Biostatistics: A Nonmathematical Guide to Statistical Thinking
by Harvey Motulsky
Oxford University Press, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • You really motivated me….I lost some pounds and reached my goals…I started becoming careless but your words hopefully will bring me to a certain structure again…awesome video��

  • Does anyone hear know a good weekly food plan for diabetic people? I need it! I have chicken salads and smoothie bowls they are very healthy anything else y’all know?

  • Extremely useful tips. Best video on how to maintain our weight after weight loss. Loved them all!! I particularly liked #3 and #7. Thank you so much! ����

  • Thank you. I needed to hear ALL of this. I realised how much I’ve backslided after I had a huge motivation boost because of my husband’s depression and it’s impact on me. I wanted to loose the weight to set my mind on more positive things for myself, our kids and him…after I lost my goal weight I lost focus on why I started in the first place. This morning I woke up feeling terrible for all the weight I put back on and I needed to find out why….just adding key words into the search engine got me to your video. I needed to hear all of your words. Thank you. Start date was May 1, 2019 @ 94kg after already lost 5kg by fasting on and off for a month prior. Stopped at 83kgs by July 27th. Now it’s September 2nd and it’s creeping back and I’m at 87kgs…sore and slow. Today I start again. Sept 3rd.

  • this is the first time i am seeing ur video..i have only two weeks to lose weight..i am 66kg now..1 year back i was 48kg.. i gained weight by taking i have stoppes ot..but i can not bring my body back..can i follow intermittent fasting..pls rpy me..

  • This is another reason why I respect Dr Stephen Phinney. Yes, he obviously promotes low carb, BUT he wouldn’t say we should ALL be on it. Therefore this dude doesn’t have a hidden agenda, this isn’t a business op for him. He comes across as very genuine and passionate in helping people get healthier.

    In a sea of quacks, it is great to come across this dude….Also, he has a soothing voice, very digestible. ;D

  • I used body for years! I was in the gym every day, but never really saw the full results I wanted. I heard about you guys, and I tired your workouts. HOLY COW! I got my results…. and I was not even in the gym!! I was in my kitchen doing these awesome workouts! YOU GUYS ROCK!

  • Bro I love your personality man! Really chill dude and easily explained how you lost the weight. Congrats man! I’ve lost 20 pounds since March bc of keto. I was mad skeptical but It really works!

  • i workout everyday.sometimes twice a day.but i eat like a normal healthy /clean bulls**** and i dont feel guilty:) however i look lean but i have gained this normal?will i keep gaining weight?or will i gain weight at first and then come to this breaking point or what ever and start losing weight.i need a serious answer.thank you fitness blenders.

  • Which intermittent fasting did you do? 16:8 or did you do 24 hours every couple of days?? I am curious which one because I am thinking of starting, thanks!

  • Thanks so much for this, just got back from a mini-break at the coast. One thing I’ve noticed since I’ve made fitness/eating healthy a lifestyle, is I get excited to see the new workout environment. What’s the hotel gym like? Is there a cool outdoor space to do a hiit circuit in? Jogging/walking on the beach becomes an exciting opportunity!

  • Weight gain after weight loss is a common problem among us. Thanks for your tips to prevent them. Learned a lot from your video. I appreciate your hard work.

  • if u dont wanna gain just stay under 2000 calories wich is pretty easy. it doesnt matter if u eat healthy, or eat junk food. just stay under 2000

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  • Hey, I used to be wondering if you’ve got of this weight loss program before? it’s sort of a great program to assist people to reduce. I used to be just trying to find some options before I made my decision. By the way, I really like the content you’ve got been posting lately!

  • Thanks Dr. Phinney… convinced and a fan, I also read O’Donnell’s et al, paper… and now your filling in the How To Mechanisms… helps a lot…
    70 Going On 100…

  • thanks guys…I’m going on my first real vacation in literally 15 years…and it just dawned on me that I’m scared to gain weight. I started my weight loss journey a year and a half ago and I really don’t want to undo my hard work!

  • UPDATE Due to VERY high requests, I WILL be filming a video of my journey through hair loss, acceptance and ultimately the steps i took to not only remedy the problem, but also grow my hair back. Be sure to be subscribed to my channel with notifications on, so you dont miss the video!

  • nothing to do with the video i already commented my praises when i first watched this video
    but dang that was a big travel haha 3:27

  • Bro I am so encouraged by this! I have been dealing with a massive weight gain and wondered what could be my problem. Similarly I started eating without a care and gained 30 lbs, but now that I have been incorporating intermittent fasting and changing my diet, I hope to lose all that soon!

  • After preparing the dishes from the metabolic cooking diet plan; I began to seriously feel a tremendous boost of energy levels… It is hard to demonstrate yet I was feeling excellent; I had this fresh feeling of self-esteem and so much energy and also as an extra advantage I have been in the position to get more completed in the course of the day. come check out this detailed journey see this link

  • 40:45
    The reason that it is hard to go back into ketosis is evolutionary: suppose there are temporarily cheap carbs available, like fruits or roots. Then the herd should eat them untill those carb sources are depleted, in order to store enough fat for the winter.

  • I think I lost like 40ish in 3 months and another 20 in about the same time but I wasn’t working out crazy when I lost 20 it was just summer but I lost 40 in basketball.

  • Thank you, Kelli and Dan, for being so loving, funny and informed! I love all your videos. I’m going on vacation soon, and this video assuaged my worries beautifully. PS: Someday, I hope to HIIT like a hamster.:D

  • I think I need to do low carb, cause I workout and ball but still got a little fat on me, I’m 20% body fat, trying to get down to 11 or 12% like you

  • He honestly still eats like shit and he’s getting results. This just shows that you don’t have to give up a lot foods and go on a super strict diet. Good video!

  • i’ve always been a very athletic kid, never been ripped but usually always was in shape. after i graduated high school i gained weight. i was 225 pounds and i lost a lot of weight by carb cycling. i’m still going and tight now i weight 190 and i didn’t have to give up eating! obviously everyone is different but for those who really don’t want to give up food look into carb cycling

  • Very impressed brother! Ngl I haven’t watched you for about a year maybe more just kinda had my thing with street wear but that’s incredible great transformation you look brilliant. Happy you came back up on my feed randomly.

  • Great tips on not gaining weight on vacation. Shows you can enjoy yourself but also not go crazy. Fresh real food, not processed, is the way to go! Thanks!

  • I lost 20 pounds in 3 months as well and it was hard as fuck. It was over the summer and I skipped out on so many ice cream trips. I was in the gym every single day

  • Well explained, I’ve utilized some of these tips myself. For me it was all about staying active and avoiding fast food and soda pop. Best of luck to anyone out there trying to drop some weight. It can be challenging but doable with some time and patience.

  • AWESOME DUDE!!! Congrats… I am in high school and I am currently trying to lose 15-20 more pounds you see I have lost 26 so far and I haven’t reached my goal yetI had the beer belly physique and now it’s between chubby and thin ish lol

  • As someone who NEVER comments on youtube videos, I had to for this one! The content was just so good and practical. Just subscribed!:)

  • I was an ectomorph and skinny on my highschool and college days even when I was eating alot but I was a soccer varsity player, When I graduated and stopped playing I suddenly had this crazy cravings that I wanna eat anything glutinous, I’ve gained weight and even outgrown my natural size and the stretch marks are proof, I wouldnt say im necessarily really fat but maybe around 20-25% Bf. Now after this Corona virus lockdown ends I’m motivated to get into my best shape ever

  • Thank you so much for this very informative and helpful tips. on preventing weight gain. I really need this. Appreciate your videos. Keep it up!

  • Fresh foods or processed foods has nothing to do with “weight” gain. Normal people that don’t understand nutrition say the most ignorant stuff I’ve ever heard. SMH

  • Great vid Paul! I appreciate your sincerity and transparency with this video. I’ve seen so many people post weight loss journeys that include a catch. Shout out to you for including suggestions for food options.

  • You were on gear. Prob testosterone, once stop depression hits, hairline goes faster. Just be honest, at that point stay on shave your head, be a badass.

  • Cool video. Keep up the healthy living. I went through what you went through too back in 2014. So I have been in the gym since 2015. This year has been tough but can’t wait till the gym opens after this corona virus crap

  • hi there! I just started your 8 week fitness work out and I am looking forward for a great result, though iam on day 2 only i can feel my body feels great. I am jut scared of my body specially my upper i have a very big chest and its so hard to do push up. can u give advise for a upper exercise to reduce that size. can i combine the a diet soup together with this workout or it will make me weak? thanks! bless u guys.

  • Im more of an If it fits your macros kind of guy. Calories in versus Calories out. End if the day no matter what kind of diet you are on being in a caloric deficit is the key to losing weight.

  • I’m going to Disneyland soon and I’ve been freaking out about how I’m going to still eat healthy and get my workouts in. Thanks for making me feel a lot more relaxed about the whole thing. I’ll be walking ALL day for three days so I’m going to consider that my exercise and I’m going to let myself have a churro or two. You guys always put things in perspective!

  • Not eat the white stuff. Cut out white bread, crackers and bagels from your diet.
    DO put your goals on paper. Give yourself a specific goal, and write it down, says fitness expert Frank Sepe.
    DON’T forget your vegetables.
    DON’T keep holiday leftovers.

  • I also found intermittent fasting very helpful in weight loss. Like eating 1 meal in 16 Hours. Usually, post lunch don’t eat anything till next day brunch. Only one time a week.

  • hey guys I have a question: Why is it important to have rest days in between intense HIIT and strength routines and what would happen if you continue exercising even when sore the next day? g

  • LOL yes it counts that is a great way to get your heart rate up! I wish I had a husband…that way I would burn more calories each day hahaha:D enjoy your vacation 😉

  • I LOVE this video! I am currently in Thailand for two months on a humanitarian trip and it has been hard to eat like I did back in the states! I have been exercising each day, but it just hasn’t been the same! I have been worried about it lately so this video was exactly what I needed to listen to! How often am I going to be in Thailand!? I am going to focus on making good nutrition choices while I am here, but I am also just going to enjoy being here!! Thank you for your GREAT videos!!

  • I’m fifteen too and have been working out for over a year. At your age you should be fine working out as long as you don’t lift too heavy weights.

    A good thing to prevent eating so much junk food is making healthier choices as easily accessible. Finding some healthy food options that you love is also a good idea. For me, instead of eating chocolate, I eat chocolate almonds which can be coated with the healthy option of cocoa dust or some are coated with a chocolate corn syrup mix.

  • Hello, My name is Raylene and I’m 15 and I wanna know what workouts you recommend for my age? (i don’t know if age matters, I’m kinda new to this hehe)
    also, how do you resist snacking on junk food? All my friends at school always bring chips/candy/chocolate and it’s always extremely hard to say no!! Plus since I have many little siblings my mom buys cookies and sugary foods and such, and it’s way too easy to just grab some. Help please??

  • Thank you so much for your videos! They are really helping me get on track with exercising along with your videos, because you make it easy even for those who are busy and stressed. BTW, Kelli, I love your dress!

  • I agree with the enjoy the vacation mentality. Part of our vacations are actually getting a break from strict dietary regimes.

    We try to find restaurants with nice salad bar while on vacation, and enjoy a salad to tame down the cravings before ordering.

    Physical activity while on vacation, swimming, walking along beeches, site seeing… does work, we’ve actually came back a few pounds lighter as well. And felt invigorated rather then deprived.

  • I wanna ask so I’m like 5’1 and my weight is 125 lb my tight is getting bigger, I want to lose weigh can you give some advise? I really LOVE food and I easily get hungry and I’m 14 this friday:) I hope you reply me!!

  • Thanks so much i will be going on a short vacation at the end of the month this just made me feel more relaxed about it, i will doing lots of walking and, maybe fit in a 15 min workout of you guys, so thanks so much(: cause i will be eating a bit of fast food since i rarely do that, you two are amazing

  • i think kelli would look amazing with shoulder lenght hair because it would draw focus on her amazing collar bone even more! anyway, great video and great timing im going away for 2 weeks in a couple of days so… thanks! <3

  • oh guys i love you so so much! im a beginner been working out for 2 weeks and i already can do medium difficulty and im not going to stop. good luck with anything you do cause you do it well and u are tremendously helpful!

  • perfect timing, just the type of video I was looking for, number 2 and maintaining the structure is the most challenging part in preventing weight gain, weekly check-ins is wonderful advice.

  • I agree with Dr. Phinney about fasting. I read Dr. Fung’s book on Fasting and got myself into big trouble. I did several 7 to 10 day fasts during the course of a year and ended up with severe sarcopoenia. I lost 50 lbs of muscle mass. It took a whole year to regain the muscle by eating protein and especially leucine. I also suffered from refeeding syndrome after the last 10 day fast with arrhythmia and tachycardia (irregular and fast heartbeat) for 3 days. I was too weak to cook any food. I ordered beef curry and yogurt take out and ate it gradually over those 3 days. I then started to feel better. Dr.Phinney is right. Fasting can be very dangerous. Thank you Dr. Phinney. I now follow your Well Formulated Ketogenic Diet and your VIRTA website and blog.I live in Canada so I am not eligible to become a patient.

  • it’s so much easier to keep a healthy lifestyle if your boyfriend and in general your friends do the same.
    if you are the only one caring about it, while the others eat all the junk of the world in front of you, it;s wayyy harder:P

  • The lean tissue loss is more the result of mytophogy and clean up of rather than actual “muscle loss”. As Fung would say, the body is just not that stupid.

  • You guys are so cute! <3 and so inspirational ^^ Yes, I'll totally take you to Jamaica, if I get the chance to go! ;D I went to China and Japan for 3 weeks last summer, and was eating out for lunch/dinner nearly everyday, but ended up losing 10 lbs because of all the walking!:D Now unfortunately it's getting harder to lose weight though:P

  • Interesting comments as always. You’re philosophies seem to fit with me and my partners so it’s great that we get to follow your work outs together. We are on a 2.5 week break this September to get married (Vegas, Hawaii then Vancouver) so will be vigilante. I wish i’d been following your vids before our 5 hour per day hiking in the Himalayas though. haha

  • Thank you guys for the helpful advices.. You are seriously the most adorable couple I’ve ever seen nowI love you even more =].. You have helped me a lot gaining strength and confidence and every day i’m step closer to my dream body thank you from the bottom of my heart <3

  • Hi guys! I recently started on your fitness programs, and I really like them! I’m just wondering how to deal with cravings… Maybe you could make a short video about that if you haven’t already, or if you have the time:)

  • What a stupid idea. First of all most of the weight is just water because of high altitude. I’m a real coach what you need to do is be sensible And eat when you feel like it but not for the sake of it. Don’t try to lose weight on vacation just put 1-2 pounds on and enjoy it. It takes 1 weeks to lose that fat when you come back or even before you go. Did she just say she lost weight because of the food being natural? That has nothing to do with fat loss.

  • I think Dr. McDougall is a raving nut. It proves it when you see some of his later videos as he’s really showing that he’s lost his head. The brain requires fat, it’s made of fat and can’t do without it. That inclues the entire nervous system.

  • Losing weight for me was a dream. So I followed the weight loss expert instructions, you can see the method here: weightlossin3weeks. com (Google it)
    I managed to lose 20 pounds in 4 weeks, I am so happy

  • You see I might go to Lebanon to see my grand father for about two weeks and its kinda strict there (due to religion etc) so I’m not really sure how I’m gonna work out. There isn’t space exactly to workout there and I don’t know how ill do it. Oh and I won’t have Internet so I’m kinda screwed. I was thinking of jump roping and walking a lot. Please help somebody

  • Oh you’re both so nice and funny, cute couple:)
    When I’m on vacation, my physical activities like running around all day balance out a bit my rather unhealthy diet:)

  • Really enjoyed this video. You’re knowledgable and I appreciate the fact that you’re not only talking about the weight loss journey, but also how to stay healthy in the long run

  • Just came back from holiday.Panicking I lost some of the progress I have made (after finishing 8week program and completing 10 days of the second one!).Did not do any workouts for a week and ate pretty badly (very ashamed) but the video did cheer me up:) (nevertheless I wish I had watched it before I left for my holiday!;)..Thank you:)

  • Hey guys Ive been using fitness blender for a while now. Im 12 years old and I live in Denmark.
    i started using fitnesssblender when i got hit by a car (Not to serious i just broke my left leg) and then I couldnt do any sports. I played tennis, but I couldnt do it because of my leg. Then I started doing this and it helped me a lot thank you so much! If you reply it would be awesome. i seriously love you guys.

  • I feel like once you’ve lost it (not a shitty detox or terrible diet with restrictions to the “bad” foods) you’ll have already built a habit and will continue to live a fit life.

  • Before discovering your great workouts I was super lazy, but I’ve always spent my holidays walking pretty much all day… And after returning home I was always lighter even if I had eaten like crazy, because I had spent much more calories than usual:)
    I have another question for you guys: it’s pretty hot now, here in Italy, and it’s kinda difficult to follow your workouts. Since I suffer from low blood pressure I end up feeling dizzy. What kind of workout is best for the hot season? Thanks!

  • you are freaking hilorious!:) and you always motivate me and cheer me up:) btw when he looks at kelli he seems to be so proud of her:))

  • Hello in Denmark! So sorry to hear about your accident but I love that you didn’t let it stop you from finding a way to be active. You should be proud of yourself. Take care Amalie and thank you for watching Fitness Blender! xoxo Kelli

  • Guys if you’ve ever heard of Cinderella Solutions you should definitely try it because my mom was able to lose weight really easily it was crazy! It’s apparently one of the most popular routines in the country at the moment as well. Here’s a link if you’re curious haha!:)

  • Forget NOT gaining weight while I’m ON VACATION, I need to lose weight BEFORE my vacation LOL I’m actually a hot mess before my vacation and did a video about it ��

  • I lost like 15 pounds when I went to turkey, the only food there which I liked was the fruit and pasta which they only did on Wednesday

  • I go on vacation next month for 7 days.. I don’t mind if I don’t lose. I just wanna maintain the weight I leave my house at lol. I’m so close to my goal and plan and working toward being it.

  • Oh my god, you guys are the cutest couple ever! And this video truly helped me to get in the vacation mood (and not worrying if I skip one of my workouts). I have to say that you do amazing work here and you are super inspiring. Thanks from me and all other yt users!

  • i’ve really just started using your videos… had no idea y’all are married! y’all are so cute!! side notei’m a southerner (clearly) but i live and work in Scotland now. So sending lots of scottish love and appreciation!

  • I’m sorry to say that, It might sound hateful but anywhere outside of the US you go, even if you eat everything in sight, you will lose weight because there is simply no other country that put as much sugar in everything or serve huge portions like the US ������

  • Well…I would want to enjoy it not worry about walking or drinking water etc if you gain weight you could come home and lose it again right?

  • What is wrong with people saying “I want to look good for the girls” Stop trying to be so politically correct, it’s embarrassing….

  • I’m late to the the party but Dr Jason Fung does specifically respond to the concerns raised here:
    This is on Jimmy Moore’s podcast. Thank you Dr Phinney for your excellent work!

  • What a great sense of humor!!
    And the dietary information was good too! I’m in ketosis for over five years now. It’s wonderful! I took the next step to Carnivore. It’s even better. ����

  • Great talk, although at 25:00 he incorrectly describes how to perform orthostatic vital signs because for it to be positive you would expect a 20 point in SYSTOLIC and 10 point in DIASTOLIC and you need to wait 2-3 minutes before taking the second reading after standing up. Upon standing, your vascular reflexes will cause a false reading and your true orthostasis will be revealed in the 2-3 minute mark.

  • Any thoughts on carb cycling? I heard the part about carbs, metabolic emergency, from 1 day, but I hear Biohackers say carb cycling is good for the body. Thank you.

  • Obviously a person should not be irresponsible when giving advice of any kind. And it’s quite possible that every randomized controlled study should include a dietary component when judging the efficacy of a drug. But why would you need a randomized controlled study for a ketogenic diet?

    A person doesn’t need a prescription to buy Ding Dongs and Coca-Cola. Why would they? That’s their right.

    What really makes this laughable is that there was no randomized control study done on the low-fat plant-based, low salt high fiber dietary recommendations doctors have been giving for decades.

    It makes perfect sense to study drugs before giving medical advice that involves drugs. Most doctors know less than your plumber when it comes to diet.

    What good is a dietitian trained in a medical school?

  • For those Intermittent Fasting, it is reassuring to hear Dr. Phinney say that the 16 hour fast (and up to 24 hour maximum) is not going to do any harm. Considering that a 16 hour fast is only maybe 4 hours of being awake & on one’s feet, this is not a long time to be awake without food and thus, this should be most reassuring to those who do practice fasting for whatever purpose. Coming from Dr. Phinney and of course, Dr. Jason Fung, hopefully this helps to guide both your Keto.and IF practice!

  • I’m going to tell you my experience: when I went to NYC, I walked a lot as you can imagine, 50 miles the whole week I was there, I lost 4 lbs. You could say, “That’s great, why are you complaining?”. The issue was that I also lost muscle mass, I wasn’t toned anymore. So, my question is, what can I do to maintain my muscles toned while traveling without invest too much time? A 15 min length video of yours would be enough? I love your videos and your channel overall. Thank you so much for everything you’ve done.

  • can you guys please help me! I’m a muslim and in ramadhan we have fasting. how should I eat in those 7 hours at night? If I don’t eat much I keep feeling tired and hungry. and if I eat more than usual I feel sick. I feel unhealthy.
    ps: I love your videos
    thumbs up for them to see this

  • This was the best lecture I have heard in a while. I respect this man so much. Such good food for thought. I will share this so his wise advise is incorporated in this LCHF lifestyle. Thank you for letting us hear this man speak.

  • 16:45 Potassium on Keto (3-5 servings/day of DARK greens).
    18:35 Magnesium on Keto (low mg= muscle cramps; supplement to keep levels up).
    22:18 At least 12 weeks of continuously in Nutritional Ketosis before inflammation markers come down.
    43:10 Relapse of having a day of eating carbs Feeling ill, body’s way of telling you to refrain from those foods.

  • DR. STEPHEN PHINNEY IS SO AMAZINGLY AWESOME!!! Thank you for sharing your work so freely and openly, Dr Phinney. Much love and blessing to you, Sir!

  • Many people around the world benefited from your videos. The way you speak motivates most of us!!! I know you are passionate and help us do the same.

  • When it comes to fasting and calorie restriction I think I remember there were very successful experiments in Russia several decades ago. Especially Cancer and mental health issues were treated very successfully. Looking at the use of fasting for physical and mental healing throughout human history, I think there is more to fasting than is stated in the video.
    Considering that we humans most likely, rarely had several nutritious full meals a day before the industrial revolution, farming etc. it is to assume that today we simply constantly eat too much. Even on Keto.
    Russian Doctor/scientist Galina Schatalova had a very interesting concept, starting in the 1960s, regarding how few calories the body actually needs.

  • I’m so glad you teach sodium, due to epileptic seizures this diet is not knew to me, but hyponatremia / SIADH nearly killed me. As you know seizure meds dump your sodium which waste your potassium and made it so so much worse deadly debilitating and no one seemed to realize it. Wish all doctors were educated.

  • 0:00 Salt intake New England Journal of Medicine published study
    low sodium intake correlation with increase mortality
    5:00 Salt and low carb
    avoid “Atkins Flu” start 5g sodium unless reason not to
    9:00 “What do you make of Dr. John McDougall?”
    around 10% of the population can each high carb without converting carbs to fat (lipogenesis)
    in next 5-10 years hope to find robust biomarkers to find out what works individually
    “the majority should not be advised to eat something that benefits only a minority”
    11:50 Omega 3, Omega 6 polyunsaturated fats
    don’t base intake on percent of fat intake but grams per day
    three meals of wild-caught or credibly farmed fish per week for enough omega 3 as long as avoid high omega 6 oils.
    if not eating fish use trusted fish oil tested for mercury and PCBs. 1 gram if not at risk for heart disease otherwise 2 to 3 grams
    16:20 Adequate amounts of potassium and magnesium on the ketogenic diet
    don’t need to supplement potassium if 3 to 5 servings of non-starchy vegetables a day and making own meat bone broth
    for magnesium look for green because mineral in the center of the chlorophyll is magnesium
    limit processed meat because it is reduced in potassium and magnesium
    people with type 2 diabetes associated with inability to store magnesium indicated by cramps recommend magnesium supplement
    21:00 High CRP
    “butterfly in the breeze”, slight flu CRP 10 can cause times higher
    white cell count more robust
    months to dial down inflammation on ketogenic diet
    23:10 Do symptoms related to low sodium like lightheadedness show up on blood tests?
    blood sodium stays in 135 and 145 range
    sodium level in blood has to match the potassium level in cells so not a measure of total sodium in circulation
    when you restrict sodium the blood level of sodium doesn’t go down but the body shrinks the amount of blood in circulation
    lie down for 5 minutes and relax, take blood pressure, get up and if systolic drops 10 millimeters you’ve got a volume depleted state
    “give them a cup of warm boullion and they turn pink”
    25:10 PH difference in diabetic acidosis vs ketosis
    measured bicarbonate not directly ph
    “we see ketonemia without acidemia” with β-Hydroxybutyric up to 7mm
    27:40 What would 70% fat be in grams?
    don’t measure and eat to satiety using instinct once carb regulated
    Dr Phinney eats excess of 200g fat (1800-2000 kCal), 50g carb (200 kCal), 80-110g protein (400 kCal) burns 2500-2700 kCal per day

    That’s as far as I got

  • Dr.Phinney is scared of longer fasts.

    “The ACTUAL amount of lean mass lost was 1.2 kg (2.6 pounds), but importantly, this was LESS than caloric restriction (1.6 kg). Also, some lean mass is lost during weight loss (skin, connective tissue) and the lean mass percentage INCREASED by 2.2% during fasting.”

  • I think the tip to reinvigorate with a new body challenge really stands out for me and it’s something i’d like to try. But I would suggest adding a ‘k’ to step 2 keep watching your videos they’re really motivationalthanks!

  • Cordain, Phinney, Noakes, et al are suffering from confirmation bias and selective reading and interpretation of the available literature.
    1. They blame carbohydrates for obesity and diabetes, which has only gone epidemic in the last 40 years, whereas humans have been eating grains for 100,000 years.
    2. 75% of the world’s population is lactase deficient after weaning, which excludes dairy as a form of fat and protein for most of mankind.
    3. Grains alone have got mankind through drought and flood for eons. Animals cannot be produced and stored adequately for this purpose.
    4. Diabetes and obesity can be reversed on a high carb diet (it’s in the literature). Success in achieving weight loss and reversal or minimization of insulin resistance is primarily based on losing excess bodyfat %, and managing stress.
    5. Arguing that a high fat, high animal produce diet, is superior in managing weight AND longevity advantage, is not supported by the greater body of science.
    6. Many who develop insulin resistance do so by poor dietary habits excessive refined carbs, a lack of fibrous carbs, excess fat; and undisciplined lifestyles and poor stress management.
    7. No community with a longevity advantage, anywhere in the world at any time has had a low carb high fat diet. Rather, unprocessed carbs has been the staple for all. The AVERAGE Neanderthal lifespan during the Paleo era was 35yo. If most lived beyond 70, there would not have been adequate food resources.
    8. There was not ONE paleolithic diet. There was many depending on local resources and climate. These included high carb diets.

    Whichever way you cut it, LCHF pushers are grossly ignorant about the paleoanthropological record and pwned by the naturalistic fallacy.

  • I’ve been low carb coming up on a year now, have listened to seemingly countless quality presentations, have had my first CAC scan at 58, and feel as if I’m well adapted at this point; I haven’t felt carb depleted in quite some time. With having done all this, I find it odd how such a diet could be viewed as unhealthy or “dangerous.” As if the body doesn’t know how to manage its energy sources. As if humans have so poorly adapted through the Ice ages that it’s a wonder we’re not extinct or die within a few days without these carbs that we can only store a day or two’s worth anyway. How silly we are.

  • Love his talks. As many times as I listen, I seem to learning something new. It’s been a year since I began this on-again/off-again romance with LCHF and I am just now understanding the importance of personalization.

  • Great video and you have produced some amazing results. Quick question with your diet plan, did you calorie count? Or did you just fast and ate fats protein and carbs?

  • Also, depending on your salt sensitivity, you may experience transitional spikes in BP immediately after taking one dose of salt. The greater question is, did our ancestors take so much additional salt? How about those not living near sea or places without salt?

    Personally, without salt, I have to stay bed-ridden with low BP, dizziness and light-headedness. This seems to be the Achilles’ heel of the LCHF diet.

  • On bone broth, a splash of apple cider vinegar during the cooking helps the minerals to become dissolved into the broth.  Most of us are way too busy these days, but bone broth is pretty easy to make.On sausageours is simply ground pork with spices and salt, in natural casings.  No added chemicals, and it is not cooked until we cook it.  If possible, look for farmers raising pork on low or no grain diets.  Hogs (aka ‘pigs’) raised on pasture is ideal.  Heritage breeds tend to put on more fat than the modern ‘industrialized’ hog raised in CAFOs, but here again, diet is a major factor.  We particularly like pork and sausage from swine raised on pasture, other forages, veggies, fruits and nuts in season, and milk (like waste whey from cheesemaking, or whey from drained yogurt (sold as ‘Greek’ yogurt).  If you can find someone doing this in your area and buy from them directly, that is idealTalk to whoever you get your meat from about wanting the fat in your sausage (or ground beef, minimal trim off your steaks, etc).Ditto for bacon.  Or, ‘pork belly’ which is uncured bacon.  (Curing is usually done with nitrates and/or sugar).

  • Also, pink Himalayan salt seems not to trigger high blood pressure, while even sea salt seems to spike blood pressure. Magnesium & Potassium also make a difference.

  • I have lost 42 pounds following Steven Phinney changed my life…I am 51 years old and off all my meds blood pressure,cholesterol, off of Hydrochlorothiazide which takes fluid away from your heart and your lungs for congestive heart failure no longer on any meds I am so happy please give this a try

  • [NB. I am currently experimenting on myself with both LCHF though not aiming for ketosis just yet and a 36 hour fast once a week in the manner described by Jason Fung.]

    For those arguing in favour of fasting in the manner suggested by Dr Fung, I’m not saying you are wrong but it is a bit early to say that you are right. And that is exactly what Dr Phinney was saying about Dr Fung (though he didn’t state his name when making his comments) and the claims he and Jimmy Moore made in their book about fasting. To be fair, I had to watch this video a couple of times and go back and read some more stuff written by Dr Fung to clearly understand what Dr Phinney was saying here. Dr Fung makes some very bold claims about the benefits of fasting (and time may well prove him absolutely correct) but Dr Phinney is very correct to point out that the scientific data is lacking at the moment. Dr Fung treats obese diabetic patients successfully with fasting but does that mean that non-obese, non-diabetic people should be doing the same thing? We don’t know at the moment. And what about people who weight train (whether we are obese or diabetic or not) because there is a pretty small segment of the population who are regular & serious weight trainers (and that includes many of the bros in the gym).

    When I am not interested in LCHF for health I am interested in strength training and one thing that becomes very apparent if you delve into that area is that it is very poorly understood by the medical community, most of whom think about exercise in ‘cardio’ terms. So there is a big gap in the knowledge about how serious strength training leading to significant hypertrophy impacts on a whole heap of health conditions and that is true in the LCHF world as well (though it is changing). In relation to muscle loss/gain and the nitrogen balance, Dr Phinney says the evidence shows certain things but my understanding (which may be flawed) is that nitrogen balance is not necessarily a good indicator of muscle protein synthesis so it could be that Dr Phinney is unduly concerned about nothing.

    And then I would have to ask what the effect of exercise (especially strength training) has on this: if you put people into a calorie restricted state via fasting or daily restriction without fasting perhaps they will lose muscle mass but if they are lifting heavy weights during this time maybe they won’t. I suspect that is a major, but as yet unexplored, factor.

    The main criticism I have of Dr Fung is his argument that people have been fasting for thousands of years therefore it is good for us. Well maybe it is but that same argument is routinely used to say that people have been consuming carbs in the forms of grains for thousands of years so we should keep doing that and not go LCHF. Also he states that ‘it doesn’t make sense’ for the body to use protein for fuel while in a fasted state if it has fat to utilise instead but I would point out that it equally doesn’t make sense for the human body to be so intolerant of carbs that it develops type 2 diabetes but it clearly does. So let’s go where the evidence leads us and admit when we don’t yet know things rather than using ‘common sense’ to determine what we do when it is abundantly clear that our bodies are not driven by ‘common sense’ but by biochemistry.

  • THANK YOU SO MUCH for doing a REALISTIC video about fitness and vacation. I was fully expecting to hear mumbo-jumbo about packing your own foods or buying fruits/veggies at a grocery store, etc. This video has amazing advice. As long as you enjoy life and you’re healthy and happy, body image shouldn’t be compromised on vacation. Thanks!!

  • Dr. Phinney has it all wrong when it comes to intermittent fasting, for thousands of years humans have had limited access to food. Fasting has been a part of our daily routine since the dawn of humanity. Our bodies do not burn muscle when fat is available to burn, i have lost 100 lbs on keto and fasting, and my lifts are stronger than ever and my muscle growth and definition have significantly improved.

  • Very interesting!  Would love to see an indepth debate between Dr Jason Fung and Dr Stephen Phinney about the lean tissue loss issue on fasting.  Both sides are compelling when presenting their views on this…..

  • Before I went LCHF my ankles would swell & I had very high BP. After 6-8 months my ankles stopped swelling. My BP went down, but I did not add anymore  salt to my food even after I went LCHF. In my opinion it was the processed food & the table salt causing it. Because I did change to Celtic sea salt sparingly, it helped with the headaches I had having lack of salt in food.. So I think this can be different in everyone.

  • 5 grams sodium is 10 teaspoons of salt. That’s a lot of salt to take daily unless one takes a salt tablet every hour, besides salt in cooking…

  • Omg you guys! This whole thing about going on vaccation and unable to continue working out for some weeks + unable to get a clean diet was haunting me. So I guess I can depart next week with a full focus on holidays. Thanks guys:D

  • Hi, i was wondering, were/are you working out on a empty stomach? Right now im doing pretty much the same as you, but i work out after the eating period and i wonder if i lose less weight then because i’ve read the body uses the fat reserves in the body for energy when working out in the fasting period? Any experiences or knowledge about this?

  • This was so me. I gained 40 lbs in graduate school. I’m intermittent fasting now and am not seeing immediate results but I’m aware that it will take me a long time to fix the damage I did to my body.

  • I like the keto diet with moderation in portions. And more physical exercise. Adding intermittent fasting sounds like a great idea.

  • Congrats on your success!
    But I wouldn’t suggest eating whatever if you plan to lose weight. If you eat cookies and burgers all the time you’ll still gain weight. The only way IF works is by staying in a calorie deficit. Skipping breakfast will certainly help in achieving that but I would stick to your two main meals a day without snacks. Otherwise you’ll soon enough gain it back.

  • Great job tiffany! We’re doing an intermittent fasting with 9 hours of feeding time. We’re also supplementing it with a keto diet. I was able to do 24 hours of fasting and it felt great! Sounds difficult but it’s actually doable with a lot of health benefits!

  • You sleep at 5am and wake up at 12pm? is it because of your jobs and you need to travel to a different timezone. it is very crazy.
    I’m just curious what do you do for a living now?

  • I tried intermittent fasting for 1-2 weeks and it wasn’t bad at all! However, I love eating right when I get up and I didn’t like the feeling of skipping breakfast and starving throughout work just to make it until lunch, lol. I lost 6 lbs in a month so far just by changing my eating habits for the better, not eating until I’m full, and not eating 3 hours before bedtime! Oh, and working hard on strength training:) Good job Tiffy!