6 Ideas to Manage Publish-Run Hunger

 

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Video taken from the channel: The Running Channel


 

How to Manage Chemotherapy Symptoms Through Food | Dana-Farber Cancer Institute

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How to Manage Hunger During Marathon Training

Video taken from the channel: Marathon Training Academy


 

Dealing With Post Workout Hunger

Video taken from the channel: RedDeltaProject


 

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Video taken from the channel: MJ Gordon


 

Megan Ramos ‘Practical Fasting: The Use of Therapeutic Fasting in a Clinical Setting’

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What to Eat Before & After Running a 10K Part 6 (Runtastic & RUN 10 FEED 10)

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How to Manage Hunger During Marathon Training

Video taken from the channel: Marathon Training Academy


 

You Need To Do This AFTER Every Run | Recovery Routine For RUNNERS

Video taken from the channel: The Running Channel


 

Dealing With Post Workout Hunger

Video taken from the channel: RedDeltaProject


 

My Adrenal Fatigue Diet Exactly How I Ate to Heal

Video taken from the channel: MJ Gordon


 

10 Best Recovery Foods For Runners

Video taken from the channel: The Run Experience


 

Megan Ramos ‘Practical Fasting: The Use of Therapeutic Fasting in a Clinical Setting’

Video taken from the channel: Low Carb Down Under


Tips to Manage Post-Run Hunger Don’t restrict calories too much when starting a running program.. Not only is it potentially not a sustainable plan, Stay hydrated.. As the warm summer months approach us, even a short run can deplete water levels in your body. Since Get adequate rest.. Sleep. While a lot of factors contribute to your post-run appetite level, there are some key tactics you can implement to help control your hunger. Start your run off right. Starting your runs with fuel in your tank can help prevent massive post-run calorie deficits.

Try to have a snack or meal 30 minutes to 2 hours before runs. Eat as soon as you can after finishing your run, preferably within 20 to 30 minutes, but don’t wait longer than two hours. If you feel like you just can’t eat after a run, try drinking. Drink at least 12 ounces of water after your runs to replace your fluids losses. And next time you feel strong post-run cravings, try to quench and satisfy your desire with water—even if you don’t feel thirsty.

If you are still feeling hungry, then go for a healthy snack. 2. Plan your treats. “Never run just to eat,” says Sumbal. “Eat to run.”. If your intake supports your training, you’ll develop a healthier relationship with food and optimize performance.

Since most post-run indulgences tend to be high in carbs and sugar, she recommends sneaking in some nutritional value where you can. And in those precious post-run moments, you manage to undo that 2,000-calorie burn by eating an entire 2,320-calorie pizza. The logic starts off sound enough. After burning energy on the track, you crave a mega-dose of calories to replenish what you’ve lost.

Dealing with Hunger after a Long Run. It seems to defy all science, but most runners who complete a long distance run or complete an endurance race such as a marathon are not hungry after the run. There was a particularly bad scenario in. Eating enough at each meal will keep your blood sugar and energy levels steady. Use your hunger as a cue: if you are hungry within an hour or two of eating a meal, try increasing your portion sizes or adding more quality nutrients to your meal.

If you feel ravenous at certain times of day, add in a healthy snack. It’s important to include both proteinand carbohydrate-loaded foods like whole grain breads or cereals, fruits, vegetables, eggs, lean meats, or a vegetable protein in your post-run meals. Also, eat as soon as you can after finishing your run, preferably within 20 minutes but don’t wait longer than two hours.

Hunger is normal, but a hunger pang doesn’t always mean you need food. If you’ve eaten in the past hour or so, before eating again, it’s.

List of related literature:

In Step 5, you learn to resist and control the interactions between food and mood, the reasons we eat other than hunger.

“Way to Eat: A Six-step Path to Lifelong Weight Control” by Maura Harrigan Gonzalez
from Way to Eat: A Six-step Path to Lifelong Weight Control
by Maura Harrigan Gonzalez
Ebsco Publishing, 2002

Example of four activity-based mini habits: Eat one serving of fruit once you arrive at work, eat one serving of vegetables during your first work break, drink one glass of water when you get home from work, and chew each bite 30 times during your daily work snack.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

Conversely, it is possible to satisfy the hunger need in part by other activities such as drinking water or smoking cigarettes.

“The Maslow Business Reader” by Abraham H. Maslow, Deborah C. Stephens
from The Maslow Business Reader
by Abraham H. Maslow, Deborah C. Stephens
Wiley, 2000

The best way to separate the sensation of thirst from the hunger is to drink water before food.

“Memory Mind & Body” by Biswaroop Roy Chowdhary
from Memory Mind & Body
by Biswaroop Roy Chowdhary
Diamond Pocket Books (P) Limited,

I had to overcome all of those things that advertise your hunger: the growling of your stomach or a headache or visions of your favorite foods.

“Eye of the Hurricane: My Path from Darkness to Freedom” by Rubin Hurricane Carter, Ken Klonsky, Nelson Mandela
from Eye of the Hurricane: My Path from Darkness to Freedom
by Rubin Hurricane Carter, Ken Klonsky, Nelson Mandela
Chicago Review Press, Incorporated, 2011

During your busy day, when you may be unable to meditate, take a deep breath, put your three fingers together, and remind yourself in the same words you used during meditation that your diet is all your body needs and that you mil not have hunger pangs.

“The Silva Mind Control Method” by Jose Silva, Philip Miele
from The Silva Mind Control Method
by Jose Silva, Philip Miele
Pocket Books, 1991

In addition, families learn to gradually adopt healthier eating habits through decreasing portion sizes; reducing intake of energy dense, low-nutrientdense foods (red foods); increasing intake of lower-calorie, more nutritious foods (green foods); and regularly consuming three meals a day.

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

Adding in a snack and beverage, to prevent hunger and dehydration, was helpful in preventing these episodes.

“Therapy of Movement Disorders: A Case-Based Approach” by Stephen G. Reich, Stewart A. Factor
from Therapy of Movement Disorders: A Case-Based Approach
by Stephen G. Reich, Stewart A. Factor
Springer International Publishing, 2019

Since Key #1 is to eat only when you are hungry, it is important to begin by defining just what we mean by “hungry.”

“Thin Within: A Grace-Oriented Approach To Lasting Weight Loss” by Judy Halliday, Arthur Halliday
from Thin Within: A Grace-Oriented Approach To Lasting Weight Loss
by Judy Halliday, Arthur Halliday
Thomas Nelson, 2005

To do this, it is often helpful to create a gap between feeling hunger and responding to it.

“50 Ways to Soothe Yourself Without Food” by Susan Albers
from 50 Ways to Soothe Yourself Without Food
by Susan Albers
New Harbinger Publications, 2009

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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  • This is one of the best talks on keto and IF I’ve ever heard. I’ve heard a lot of them too. She outlines what happens on a fast and why it’s best to be low carb/ keto to jump start before you start fasting. Really after you become fat adapted it’s so easy and almost natural to fast. I personally do OMAD and that meal is a keto meal. I can easily skip eating for 48 or 72 hours since becoming fat adapted. My meal is usually a huge green salad loaded with some seeds some cheese olive oil and vinaigrette, with a fatty cut of meat and bulletproof coffee. Lots of fat. The few carbs I have are greens. Most of the time I can’t even finish all my food. I’ve never been so satisfied. The weight is falling off quickly since I started IF with the keto plan. Usually 3 to 4 pounds a week with no hunger at all. Headed my way down to my ideal weight of 200 pounds. I was once 400 now at 250.
    No more Insulin after 20 years of 5 daily injections.
    No more oral meds for water retention or high blood pressure.
    CHF is healing. My heart does not race anymore, no more hospital visits.
    Kidneys are now stable. Still at stage 4 and I should have been in kidney failure according to doctors. I actually am seeing better numbers.
    Neuropathy no longer hurts after years of suffering.
    No more asthma or heavy breathing.
    Clear thinking and boatloads of energy.
    If you aren’t keto and doing IF and you have bad health your cure is right here!

  • 10:44 insulin and ghrelin levels

    30:41 Basic eating principles

    16:36 Various fasting protocols
    mildest is Time Restricted Eating of 3 meals a day with no snacking, around 13/11 or 14/10 (hrs per day fasting/feeding) water and black tea/coffee between meals

    19:55 Considerations for different regimens

    23:00, 26:09 Mental considerations

  • Can you comment if your menstral cycle affected these diet guidelines? Was it easy, harder, no difference to stick to your eating schedule or bland foods?

  • Good presentation, valuable information, but the poor woman is totally out of breath. I wish somebody had given her a glass of water for the cough. And the swaying gave me a migraine headache.

  • Hello Ladies… this is a great vid on Adrenal Insufficiency. One important tip I learned from my TMC Dr was that I had to stop all coffee, black tea and green tea, probably the hardest thing I’ve ever done lol. But sure enough when I stop all caffeine stimulants within 2 to 3 months I am starting to feel better, and when I start coffee and tea again the fatigue, shaking/trembling, faintness and dizziness come back full strength within 3 months… so sad I love coffee… my bitter and invigorating friend lol.

  • The Atkins diet that was discovered by Robert Atkins way back when. It gained popularity when i was 19-yrs of age. I remember being on Atkins as we would say. He was a genius. The Keto diet is nothing new. He heralded the dangers of carbs. You kept your carb count below 20 grams per day until you reached your goal weight. My husband and I went on it give together when i was 40-yrs old and he lost 30lbs lowering his carbs and cutting sugar from his diet. John Lennon was on Atkins way of eating when he died. So a low carb way of eating has been around for at least 45-yrs. And not since 2013 as she suggests.

  • She needs to breath and slow down. I got anxious just listening to her asthmatic like cough from not breathing. It makes it very hard to stay listening.

  • I have a Question..What do you think of eating Pinto and Kidney beans? I have SUPER LOW Cortisol and really need to use this program. Do you have a video or a list of good and bad foods. It is SO hard to get that information!!! I eliminated ALL sugars and Flours from my diet for 3 years and lost 106 lbs! I did that eating a bean and meat blend with a little tomato sauce and pretty much lived on that!!! Also created my own Almond Buns. That worked then but now it does not seem to FIX the adrenal issue! Looking forward to your food list! Thank you so much!!

  • I’m type 2 diabetic keeps under control via keto diet for years and years. Then went carnivore. Now I have fatty liver. Seveare nuropathy.going blind. Was put on insulin 4 months ago now I’ve put 10 kg on in weigh. Other news didn’t work or I was having bad side effects. I’ve got crippling osteoarthritis so don’t need to put weight on. Need full shoulder replacement. I carnt fast as have eating disorders. It’s either get blood sugars stable and be fat. Or lose weight and go blind or lose a leg. Sick of it all. I wish the UK was more advanced.

  • Not trying to be negative, but are you sure the statistics of the 53 year old woman are correct??? Daily fasting, exercise and a ketogenic diet do not seem to have had any effect on her still very fat body.

  • The problem is with sleep, I have insomnia. It is almost impossible to get the rest I need. And since I have Lyme also, I get palpitations when I go into a deep REM dream sleep. It pulls me out of it without fail. So, I can lay down and just rest, but I get very little sleep, which I know I need, and I don’t know who to fix that.

  • I know several who have come off of insulin and stabiize their HBA1c (as well as loss of weight) Also know arthritic patients who are now keto and have normal hand joints now after 2 years or so of keto( less than 50 mg of carbs) with intermittant fasting. Easy to do as all cravings go away after 3-6 weeks. Oh, also return of hearing., less depression.. so many miracles all from avoiding modern foods that we were not evolved for anyway. Veggies, good oils, happy meats, almonds, maccadamia nuts, fish, krill oil x 4000mg per day. extra vrigin olive oil and 2 avodcados every day… Miraculous. thank you for showing us the way.
    Dr. Mercola and Mark Sisson’s web sites, or Noakes foundation, all have helpful info on how to eat too, how to move. ( and only sprint exercise tabata type of 6 x 8-30 seconds, but only one time per week (easiest to just rush up a hill and walk down slow with a 2 minute rest if you wish)and thenalso enjoy moving 4-6 hours of 180 minus your age.Yes, enjoyment of movement. Remember that no amount of type of exercise will compensate for eating modern foods. Good luck. Do a 21 day elimination diet and snack on nuts and hard goat cheese. Try Naked goat whey protein for protein up to 30% of your total protein of 1 gm per healthy eventual kg weight. ( add in olive oil and green leafies so reduce insulin response) AND, I hope you are encouraged to join this. Note: This is not meant as a replacement for medical advice, so do not follow any of this until you check with your MD. i do hope this encourages you to live this lifestyle! In gratitude to Jason Fung for his great work.Thank you.

  • Wow! This video was so helpful for me. I’ve been dealing with adrenal exhaustion for a year now. It’s debilitating. I have insomnia, hormonal issues, hair loss, blood sugar problems, and fatigue. I feel a bit better than I did when this all started, but I’m still struggling. This video really helped give me the push I needed to really clean up my diet more than I’m already doing. Thank you! I’m so eager to start and can’t wait to completely heal.

  • Good grief!! I am beyond excited here!! Dido Dusty!! This is THE ABSOLUTE BEST explanation of this program I have ever heard!! Better than Dr. Fung, (he can talk above me) Dr Berg is very interesting but his way was too much fat for my body, & many, many more you tube videos & podcasts I’ve listened to has not helped me understand the way this lovely lady explains everything!! I have had a love hate relationship with keto & IF for a year!! I have sore knees so can’t exercise without pain!! Therefore, in one year I have lost only 4 inches & down 10 pounds!!! And I only needed to lose 30 or 40 pounds to begin with!! SO Frustrating I could cry but can’t quite or I will go up!! Can’t figure out what I am doing wrong. Right now I am about to let go of my coffee with 2 cream & stevia go…. not hungry for breakfast so no problem, would have my coffee at 1:00 then OMAD whenever I get hungry between 2:00 6:00 pm. It just won’t come off!! So thank you dear lady!! I am really enjoying your talk!

  • The info is great, although low carb is unnecessary for most people. Potatoes are healthy! The fasting is most important since the quality of foods come naturally through IF. Fung & Ramos are selling their program and is always pushed by them. Buy the books and enjoy your life!

    Also, she really needs to model relaxation by practicing publicity speaking, otherwise its painful to listen to her.

  • I found out by giving up grains, sugar, dairy, and all tubers including carrots and all potatoes, my hunger and cravings went south. It’s a great feeling and liberating.

  • I’m very glad to get their electrolyte protocol. So much info about fasting out there, but I’ve not yet seen a DEFINITIVE statement on electrolytes for extended fasting.

  • Thank you mam, I run 5k once aweek it seem I didn’t inprove my speed, maybe from what I eat or time for food to digest, now I know it need from two to three hours, I hope my speed can improve

  • If she’s a doctor, and never learned about eating healthy in doc shop, and just stuck with her junk food she grew up with, that’s a very sad testimony about University education.

  • I can’t be bothered to monitor what I eat (keto) so I just went with a straight up 3-4 day fast. I intend to do at least 2 or 3 days a week, but I just started (3rd week) so I still need to get used to it. Was definitely feeling hungry the first 2-3 days of the 2 fasts I’ve done, but it seems to be getting easier.

  • The critics seem not to be aware of the existence glucagon. The hormone opposite of insulin. Glucagon does not affect muscle. Glucagon hormone is needed for lipolysis.

  • Hey there I find that some of the stretches you offer after a run are a bit too extreme, you have to experiment and find out which ones suit you the best with the hamstring, calf and other muscle groups as long you find that out, you cannot go wrong with that.

  • I was 11, I weighed 379, now 343. I am 5’5. I was told to come in to take insulin. Which I refused. My fasting blood sugar test was always 99 average I once was yelled at by Dr for being at 105, while my slender male friend was praised for having non fasting blood at 119. I have dieted since 13, stopped until 27 when weighed 220. I kept dieting for the next 25 years. 7 years ago I started or added a fast to my lifestyle for Christian reasons. I jumped in to fasting.

  • Just started listening to your podcast. Thank you so much for sharing this important information. Question: How does fasting effect PCOS? Is it a potential cure?

  • I always learn great stuff from Megan. I have a question, and I truly do not mean to be disrespectful with it. Megan, is there a reason why you seem to be gasping for air at all times? It exhausts me to listen to you. In fact, I often have to listen to you in small snippets of 15 minutes or so and listen to someone else in between. I come back to finish yours because I don’t want to miss anything. If you have asthma or something like that, then kudos to you for being able to give such informative speeches in spite of it. If you are gasping because you’re nervous please know that we all love you to pieces and appreciate your knowledge and there is no reason for you to be nervous. If you’re in a hurry, I would ask that you try to find the balance between being efficient in your speaking and being calm enough so that your audience (I know I’m only speaking for myself here) can relax and enjoy what you have to say. Thanks for everything.:-)

  • How can someone get help with this fasting program. I’ve already started 24 hr. fasting. I discussed this with my doctor and she’s all for the ketogenic diet but not so much with the fasting since I’m a type 2 diabetic. Is there a listing of doctors that support fasting with diabetes. I’ve got to try this. I’m going to reduce my sugar medication as my numbers get lower. I’ve read Dr. Yung’s book “The Diabetes Code” and learned a lot. Thanks for putting this video together. It opened my eyes to a lot of new information.

  • If you have kidney disease and I highly, highly, highly recommend getting a kidney function test for $31-39 through Health Testing Centers to at least see where you are creatinine/eGFR-wise because CKD may be making you tired high protein will send you to dialysis. If you have kidney disease, kidney.org and other sites recommend LIMITING animal protein.

  • I really like how she goes into the details about how to be smart in fasting. There were so many factors I hadn’t considered. Thank you so much for uploading this talk. Well done.:)Jen

  • Finally feel understood. The low bloodsugar feels so horrible, and for years I was told I was depressed:( Instead any doctor taking me serious.

  • she’s very informative, but sadly far more anecdotal than I’d hoped.. in all fairness though I’m only halfway through.
    It would be helpful if she defined metabolic syndrome, and refeeding syndrome in particular. I don’t know if she’s speaking to health care workers, but if I wasn’t one, I wouldn’t know what these things were.
     Perhaps next time she gives a talk she’ll be less nervous and breathless, but more importantly, I hope she learns to have water with her.

  • Wonderful talk! She is so empathic, and consider all aspects of eating, including post traumatic stress for people who had eating disorders or history of food deprivation. Love this 360 degree approach.

  • Started keto and intermittent fasting immediately after. I was only on keto three days. The first night was a little difficult always wanting to reach for peanuts unconsciously or something like that. The second night I wasn’t really hungry but I still was thinking about snacks. By the third night I didn’t even think about it anymore I just wasn’t hungry. It’s been three weeks now I feel great lost about 10 pounds and buy less food. I’m completely astonished that once I finish my meal at 6 PM I’m done until 10 or 12 o’clock the next day without struggling at all. I also do my morning exercises on fast sometimes with a cup of coffee sometimes just water. By the way I do the 16/8 fast sometimes 18/6. P.S. I had a mole growing on my face for the last 25 years. Started as a small dot, grew to about a half inch in diameter. I was thinking of having it removed this year because I had a similar one on the other side and the doctor removed it. A week and a half and to Keto noticed it was flaky and drying up. It’s completely gone now just a little red patch where it was. So what I’m thinking is 25 years it was growing because of excess carbs I’ve been eating and all the glucose they produce. So maybe this way of eating is beneficial for keeping tumors at bay as they say.

  • Never went to a Dr. for any kind of program, but can confirm that fasting combined with eating a healthy low carb (not even keto) diet flat out works.
    Myself (42yo male, 6’2″ or 188cm), Feb ’18 = 228lbs/103kgs. Today 8/23 = 174lbs/79kgs and been here for well over a month.
    I fast 20-22 hours at least 5 days a week and 16-8 the other days.

    I did change what I ate quite drastically too. I stopped nearly all consumption of bread, pasta, white potatoes, rice, grains, and sugar. I drastically increased the veggies I eat and the amount of fat as well.
    Now that’s I’ve lost over 50lbs and am in a bit more of a state of maintenance I starting eating small portions of potatoes and rice again because I like them:)

    I will concede that the change in diet alone would have probably gotten me the sameish weight loss as this combined with fasting, BUT I don’t believe for a second my body would have changed like it did. I work out with light/moderate weights maybe an hour to an hour and a half a week. I’ve got muscles like I did when I was in my 20’s and religiously worked out heavy 3x’s a week. I’m even starting to see my ab’s which has NEVER happened before.

    I went from a 36″ waist where the button was severely overworked to needing to buy pants again because the 34″ waist jeans I bought when I was about 190lbs are falling off.

    I love intermittent fasting. I’ve always been a habitual over eater/stress eater. Now that I’m eating healthy food only once a day for the most part I can satiate those urges and still be in a state of caloric restriction/caloric maintenance and be happy with the way I look and feel every single day. I’ll never go back to eating like a “normal” person.

  • I don’t know if you will get a chance to reply, my mom has terminal cancer and the chemo treatments cause her to feel very cold, to the point where touching cold food feels like frost bite. Unfortunately she also has difficulty eating foods that are on the other end of the spectrum as well (any thing hot). Understandably this is very frustrating when it comings to nutrician. I was wondering if you have links for your site that are lukewarm or room temperature but still appealing in how you described in your video here. Any guidance would be appreciated

  • One of my top ten information video’s on IF and diet. Thanks your program is saving my life with out you ever laying your eyes on me you just don’t know how much better I feel and how much healthier I am becoming and I am just getting started. I began LCHF in May a few weeks letter I started learning about IF and began doing 16:8 5 days a week moved up to 18:6 and then a few 24+ a 36+ and now doing a Every other day long group fast with one of the Facebook groups that follow your plans. I can’t thank you all enough in showing me there is a way to control my T2 diabetes with out injection hundreds of units of insulin day in and day out………. Thank you!!!!!!!!!!

  • Hello love this program! I’ve had small artery Polly Neuropathy progressive for 30 years. I’ve tried every diet known to man. In January I purchased the doctors book about fasting and took a chance. It’s now July and I’ve had 75% less pain and I’ve had some feeling back in my feet. This to me has been a miracle. I follow 8/16 fasting I now some days fast for 20 hours I’m not hungry! I recently went for my 6 month check up and every one of my labs are perfect and cutting back on my blood pressure meds. I’ve proven to myself that I can get my health back with diet and fasting. I eat no sugars and no processed foods. Thank you �� and by the way I’ve lost 38 pounds.

  • Great presentation. It seems so powerful and obvious a strategy for better health that you wonder why the government’s with their insanely high medical costs arent all over it. Are they really that much in the pocket of big pharma/food? I have not seen anyone say that IF, keto, low carb diets are a bad idea. Not one (who is credible). So why do we still have these useless government food guides and a medical industry that medicates first and asks questions second.

  • I like this doctor, and love Dr. Fung. Thank God they’re warning people against letting ill-informed doctors kill them with insulin.

  • Thank you Megan. Do you know why the 53 year old woman’s visceral fat increased based on her scans? My understanding is that it should be just the opposite.

  • Very good and well done. Fasting and the definition of “adequate protein intake” remain the two large controversies for keto today. The community “needs” some simple visual guidance or computer application about what fasting duration might be optimal for their condition(s) as well as what protein intake (in grams). Any good programmers seeking a multivariate programming challenge have at it. How this can be done while using legitimate medical and scientific studies without entering into the sphere of actual medical advice and concerns about monetizing are also challenges.

  • Although fasting is useful, the first principle should be to understand what to eat. Adopt a fresh-food vegetarian diet, avoid processed foods and control calory intake. The information is easily available to those who want to find it. It is also important to make everyone who share eating habits to understand the importance of careful diet.

  • Low Carb Down Under Thank you for uploading this counterpoint to Dr. Stephen Phinney’s thought provoking presentation, which you posted earlier. It is nice to hear two sides of the story. Megan Ramos, I think, did a tremendous job illustrating that many of Dr. Phinney’s concerns, even with the evidence he adduced, doesn’t necessarily materialize when done in a CAREFULLY CONTROLLED CLINICAL SETTING as attested to by Dr. Fung and Ms. Ramos’ experience with 5,000 plus patients. The key words here are CAREFULLY CONTROLLED CLINICAL SETTING. I don’t doubt that Phinney’s information is correct with regards to patients who were not properly monitored and cared for.

  • I am a distance runner and I cannpt do low carbon ie 100g of carbs on non training day I get very short of breathe its not covid or heart issue been tested for both. Its not heart issue but only happens when I forget to eat carbs. Is this normal.

  • There is a recipe I make that I learned from a member of the Gracie family (the jiu-jitsu guys).
    It’s a healthy toast (i use ezekiel bread) with almond butter, cook red onions in a pan and add fresh spinach until it’s wilted. Add that to the toast and then cook a few scrambled eggs and add that to the toast along with a sliced avocado. It sounds strange having almond butter with eggs and spinach but the combination is very tasty.

  • This is the Best and Most Helpful Video I found so far! Thank you so much for being so detailed, clear and exactly what people need to recover from AF. I have been struggling with a diet for AF for more than 4 years now! After reading more than 10 books, doing my own online research on AF recovery. I still struggled with my low blood sugar. After watching your video, I got so motivated! I don’t feel guilty to eat so often now. Thanks to your video, I would be able to keep my blood sugar within normal range!
    You are Amazing and Motivating! Thank you million times!

  • Bengkel atlit specialis Hamstring. Enkle, Lutut cidera, kram perut, tenis elbo sembuh ditempat dan recovery atlit. Sport massage Agus Parjito. Wa.087836280086. Karanganyar, Solo. JATENG.

  • The breathing exercise at the end is probably the only useful thing in this video that doesn’t take too much time and is actually worth doing. Putting yourself back into a parasympathetic state is probably the most effective worth while things you could do but hey let’s not talk about weighing the benefits.

  • Please run on soft surfaces like a track or on grass at your big park. I wore out the pads in both hip joints running on concrete and asphalt. There’s a Lott of pain walking and always numbness sitting down. I really loved running my whole life but wasn’t smart,you know the no pain no gain saying.,but that’s for the lungs not the knees or hip joints!

  • I’ve been doing long distance trail runs for about 5 years now and have been doing a few ultras. After a hard effort I don’t usually want solid food so I make smoothies: whole milk, Greek yogurt, fruit, chia seeds, flax seed meal, and a few handfuls of spinach. How does this type of recovery food compare? I usually feel very satisfied until I can eat an actual meal. Is the protein and dairy helpful for recovery? Can i add anything else beneficial? Thanks!

  • Yes!!! You covered almost everything I eat after a workout. Tumeric, avocado on ancient grain with eggs! I do sardines packed in lemon infused olive oil, and I often snack on some dried fruits and nuts. My other go to is Greek yogurt with ground ginger and cinnamon! Nom nom nom… On my post strength workouts, my go to is still…still oatmeal, pea protein, banana, almonds and kimchi! I still do it and will always be part of my ammo.

  • What vitamins do you recommend if any that you have taken? I take a mirage of vitamins and not sure which ones really work. Thanks!

  • For adrenal fatigue, please also take large doses of vitamin C every day (5,000mg or more).
    Take at least 600mg magnesium glycinate everyday along with a methylated B-vitamin complex (Emerald brand has good ones with no fillers).
    Do NOT take synthetic forms of B vitamins because they just do more harm than good (ex. folic acid vs. methylfolate, cyanocobalamin vs. methylcobalamin).
    Take at least 500mg of pantothenic acid (B5) per day, and 100mg of vitamin B6 (P-5-P) before bed.
    Also take adaptogenic herbs like ashwagandha if you tolerate them well, but don’t take them for more than 1-2 months at a time as they must be cycled to prevent ineffectiveness. Adaptogenics like ashwagandha should be used with caution as they can sometimes have the opposite effect in some individuals.
    Licorice root is known to boost the adrenals.
    It is said that unrefined sea salt (Celtic, Himalayan, Redmond’s, etc.) is also good for the adrenals, but it can be too stimulating for some people, so start very slowly and see how you do with it. If you tolerate it well, 1-2 tsp of unrefined sea salt per day is recommended.

  • it is too much and not enough it is high acidic PH in body so alkalizing is needed [[ e.g. lemon s ] DR Fibiger won Nobel prize for showing that parasites may cause cancer both the acidic and parasitic can be corrected by eating much less meat switch to legumes [ beans lentils..] google ” NIH Vitamin C cancer ” [[meat contains no vitamin c ]] Hippocrates “food is mediicne” he used 400 herbs use herbs and spices in cooking ” sickness is from violations of natural law ” HH maharishi mahesh Yogi in a weekly world press conference everybody needs ayur veda panchakarma treatment once ayear ” stress is substratum of sickness ” Dr hans selye

  • Everyone’s constitution is different. No ONE person nor doctor has all the clues. As a folk healer who has had many sickneses, discipline is the main key regardless of what path you go down. Moderation is the key and if you love one thing a bit too much, in ten to twenty years, you are going to have an issue. Example: Coffee, Fruit, Breads, Sweets, Raw Foods, Comfort Foods, Wine, Beer, Pot etc. Drinking anything except WATER is also an issue because your body is not getting hydrated.

    Elimiation is the key. Try to let go of what drives your desire for one year of one thing and see how you feel. We all go through major changes on many levels every ten years. Who you were ten or twenty or even thirty years ago is not who you are now. Our bodies change as we mature. So experiment on yourself, take things away and add better replacements. The DIET industry has lied to us for forty years and now packaging lies to us around healthy and nutricion.: )

    Now you have COVID to monitor and should be preparing for Fall and Winter 2020 2025

  • Adrenals are not making ANY Cortisol, because of years of steroids for R.R. Blood test done., con firmed.
    Heard that Starches will increase Cortisol.

  • I really like how she goes into the details about how to be smart in fasting. There were so many factors I hadn’t considered. Thank you so much for uploading this talk. Well done.:)Jen

  • Features of a successful therapeutic fast of 382 days’ duration.
    University of Dundee, Scotland https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2495396/pdf/postmedj00315-0056.pdf

  • Hi, MJ. I was wondering what you think about carb cycling for AF? I hear a lot about how Dr. Christensen discusses it in his book on the AF diet.

  • Very important; a huge reason if the the biggest reason I got adrenal crashes was and still is, from protein deficiency.

    If you are protein deficient, nothing will help until you get enough protein. Make your protein the largest portion on your plate at first, then after your body starts feeling better you wont need as big a proportion.

    It took decades for ne to realize that I was protein deficient and that was the reason for the worst of my symptoms.

  • I dont see why you would need to avoid healthy seasonings. Fresh herbs is so good for the body. Flat leaf parsley, basil etc., not only make a meal taste delicious but I think helps the body.

    Even more important, adding fresh garlic and onion is so healthy for the body. Eating them as raw as possible is best.

    Chopping raw garlic very fine and adding it to my meals gives off great flavor and has wonderful properties in them.

    Garlic is an anti everything. Anti inflammatory, anti fungal, anti viral and anti bacterial. It’s natural, very inexpensive and easy to get!!

    Yeah, breath is a problem, but I would rather feel great and need to brush teeth often, then feel like crap.

  • MJ, thank you,thank you for stating how imperative it is still keep to sound practices in wisdom before scaling walls and jumping off cliffs again.
    This is a nursing and nourishing walk back to health. It is not just physical either…it is a call to learn and apply patience and kindness to oneself above expectation and performance.

    You are beautiful and the results show.

  • Too much blabbing about nothing. If I came to see video I want to hear what title promises…not how hard it is to live with A Fvand how I need to subscribe

  • Eating every 30 to 45 minutes can be VERY dangerous. You continually release bile, is it? I did this at one of my jobs because I was always busy and it lead to disastrous results for my digestive system. I actually ended up in the hospital. I read constantly eating can be very taxing to the system. Look up Ayurvedic principles.

  • My endocrinologist didn’t break down what to do just eat healthy and take a weight loss pill ��. This is really helpful to keep it off. I gained back a lot of what I lost, so disappointing.

  • Isn’t it funny when you see all the small things that you have to do to heal something and you start thinking….I’m not so bad after all the positive reaction has already started right there ❤ thanks so much that’s really good advice and certainly will stay with me for some great ideas for good eating habits you actually aproach this in a way that is easy to maintain on a daily basis thanks hi from Australia. Cheers. Tony

  • you have to do whats best for your body BUT without those healthy oils you will lose the lubrication for your joints. you have to have healthy fats for also brain function. your brain is made of up fat and without that you will get sick also.

  • The problem is with sleep, I have insomnia. It is almost impossible to get the rest I need. And since I have Lyme also, I get palpitations when I go into a deep REM dream sleep. It pulls me out of it without fail. So, I can lay down and just rest, but I get very little sleep, which I know I need, and I don’t know who to fix that.

  • For adrenal fatigue, please also take large doses of vitamin C every day (5,000mg or more).
    Take at least 600mg magnesium glycinate everyday along with a methylated B-vitamin complex (Emerald brand has good ones with no fillers).
    Do NOT take synthetic forms of B vitamins because they just do more harm than good (ex. folic acid vs. methylfolate, cyanocobalamin vs. methylcobalamin).
    Take at least 500mg of pantothenic acid (B5) per day, and 100mg of vitamin B6 (P-5-P) before bed.
    Also take adaptogenic herbs like ashwagandha if you tolerate them well, but don’t take them for more than 1-2 months at a time as they must be cycled to prevent ineffectiveness. Adaptogenics like ashwagandha should be used with caution as they can sometimes have the opposite effect in some individuals.
    Licorice root is known to boost the adrenals.
    It is said that unrefined sea salt (Celtic, Himalayan, Redmond’s, etc.) is also good for the adrenals, but it can be too stimulating for some people, so start very slowly and see how you do with it. If you tolerate it well, 1-2 tsp of unrefined sea salt per day is recommended.

  • before a run i eat 120g dry brown rice, with 1 cup of milk, 2tbsp almond butter, 1/2tsp Cinnamon, 1/2tsp Turmeric. Then on the side I have 10oz of water with 10g cocoa powder and 10g of my greens superfood powder. and after a run i eat the same meal but instead of almond butter i do like peanut butter or walnuts ^

  • You have explained these principles so well. Thank you for breaking things down to a level we all can understand. Its so good to hear someone say its ok to care for yourself. I plan to try this and be more mindful of my diet and what I eat. Keep up the good work!

  • Can you comment if your menstral cycle affected these diet guidelines? Was it easy, harder, no difference to stick to your eating schedule or bland foods?

  • Im Benjamin I believe im having a high cortisol issue and Id prefer to fix my issues with diet i had a strict diet i was following got away for a bit Im a bit afraid of doctors. yes I deal with a bit of stress im working on dealing with that as well. prior to this I had a decent diet. i had begun losing muscle while stressed. Id like to fix things proper not just patch them up

    thank you for your time

  • Hello Ladies… this is a great vid on Adrenal Insufficiency. One important tip I learned from my TMC Dr was that I had to stop all coffee, black tea and green tea, probably the hardest thing I’ve ever done lol. But sure enough when I stop all caffeine stimulants within 2 to 3 months I am starting to feel better, and when I start coffee and tea again the fatigue, shaking/trembling, faintness and dizziness come back full strength within 3 months… so sad I love coffee… my bitter and invigorating friend lol.

  • I just hit my 100th day with no caffeine! I’ve taken a few breaks before per my applied Kinesiologist insisting with AF. During your initial year of committing to a bland diet, did you stick to zero caffeine throughout?

  • It is dangerous giving health information, especially for compromised people. True there’s a disclaimer, but this type of diet goes against the leading edge health advice and actual best science we now have. This says we are natural herbivores and despite this being obvious, there’s a mountain of evidence to show this. Of course it’s not popular with the majority still, but anywhere giving advice to take products from animals is wrong on for a humans body, and as science will eventually show, also their soul or spirit, which is where we also gain our best health from. It’s all connected, we are all connected, and a loving symbiotic approach is the only way to real health.

  • If you have kidney disease and I highly, highly, highly recommend getting a kidney function test for $31-39 through Health Testing Centers to at least see where you are creatinine/eGFR-wise because CKD may be making you tired high protein will send you to dialysis. If you have kidney disease, kidney.org and other sites recommend LIMITING animal protein.

  • I have adrenal fatigue and have experienced exactly what you are saying and i had to do exactly what you said, listening to my body. Right now after 5 years im able to go on walks but have to find the place where i dont push my body beyond what my body can handle. You are right when you crash it is horrible! Im blessed to have a great natural path dr.who has really helped me. Thank you for your video, sharon california

  • great content MJ, I appreciate it! I know this topic can get controversial but regardless of what it gets called, it IS real and can be healed!

  • How long before you noticed changes for the better in your blood sugars? Like how long were you eating like this before you noticed that you could go longer without eating?

  • Thank you SOOO much for this super helpful, easy-to-follow video! I am sensitive to egg-white protein and limit my dairy as much as possible (small amounts of grass-fed butter and organic cheese preferably goat or sheep’s milk) is there another slow-release protein that would be good to eat before bed?

  • HI MJ♡
    , thank you very much for creating this video. I have very similar story to yours /32, struggling with chronic adrenal fatique plus hypoglycemia for 10 years at least/. I started following ALL your suggestions and I start to see difference after one month. Food, sleep, food, sleep:) become my mantra. Plus, I even went off work for 3 months so I can focus on this 100% finally… I would really love to take it to the next level and to work with some naturopath on online basis in order to fine tune program for me… I live in Europe /Slovakia/ and we do not have naturopaths or specialists focused on adrenal fatique treatment here… Could you please recommend me one you have good experience with or maybe some clinic you are aware that they understand this issue really well? I would love to contact them /I already ordered tests for adrenal fatique so I will be able to send them my data/… I know that there are plenty of them online but you know it first-hand….people matters…Thank you one more time and have a beautiful week♡ Lucia

  • Adrenal fatigue is not diagnosed by real doctors because it is NOT REAL. As someone without working adrenal glands aka Addison’s disease you sound like a complete idiot.

  • I’m sorry but fruit is the most Lymth moving and detox food there is, as soon as you can start the Lymth moving and flushing out, it will boost your adrenal gland and get your kidneys working 100%
    So we should be eating high amounts of fruits, like berries, melons, High astringent fruit. No animal products while detoxing

  • So interesting! Finally I found a video that keep it real and straight to the point… I’m just now trying to start eating healthy and learning from you that it’s ok for the food to be bored is so refreshing! I’m for sure following this channel from now on… Just did a series of 40 different things on blood exam that my doctor requested…. excited to get a daily routine that is consistent… it’s so hard not to cave in on weekends!

  • This video blessed me! I’ve been super sick with all of the symptoms you’ve shared! I’ve worked out hard over the years and have had severe crashes and low iron episodes and it would take sometimes weeks to recover. I’m in recovery mode now, AGAIN, and it dawned on me that I wasn’t eating enough to sustain my body. I’m going to start following what you’ve shared. This has been life-saving information… thank you and God bless you! ❤️����

  • How can I access the reference sheet / charts? I tried to access them through the link and then I created a membership account, but I don’t know where to find them

  • My husband is Indian and he cooks all of our meals, so he uses many spices, like turmeric, ginger, etc. Do you know if Indian spices are ok for healing adrenal fatigue. Also, I’m vegan for heart health reasons. I follow Dr. Caldwell Essylstens prevent and reverse heart disease, which is NO ANIMAL FOOD, no dairy, no eggs, no fats like avocado. I feel like I have to make a choice between heart health and healing my debilitating adrenal fatigue. Any suggestions??

  • I’m confused about the fruit. Did you say NO fruit except one green apple or handful of berries. Then later you say you can eat whole fruits. Please clarify. Thank you

  • Love this ❤
    Felt so much better after following your post run routine. I have tried many.
    Could you produce one I can copy in real time, its so difficult to operate the remote to pause while your trying to get into the right position
    Thanks

  • Not a criticism, but I’m struggling to get my head around some of the recommendations and hope you can help to clarify?

    I noticed that a lot of the foods mentioned are high in fats (whole eggs, avocado, nuts, etc.), and while I fully understand the need for this generally in a diet I would have thought that specifically post-training this would be limited.

    I thought that fats slow digestion, which post-training we would want to avoid. My thought process was that post-training we want to replenish glycogen stores and aid muscle protein synthesis. This could be met through having quick digesting carbs and a lean protein source, limiting fats for this one meal. Sticking to these principles, my choice generally would be a turkey salad bagel; or a banana, low fat greek yogurt and a protein shake.

    Like I say, I’d really appreciate a little bit of insight, or corrections to the above, into the why of including fats post-training. Thanks!

  • hi thank you for sharing this.. healing is not easy, many ups and downs! I was wondering what part of Florida you where in, we also lived on big island but found it too expensive for what we wanted but I miss is so much..we where was thinking of trying Florida but I’ve never been so I don’t know what part would compare to Hawaii..

  • Wow! This video was so helpful for me. I’ve been dealing with adrenal exhaustion for a year now. It’s debilitating. I have insomnia, hormonal issues, hair loss, blood sugar problems, and fatigue. I feel a bit better than I did when this all started, but I’m still struggling. This video really helped give me the push I needed to really clean up my diet more than I’m already doing. Thank you! I’m so eager to start and can’t wait to completely heal.

  • I just hit my 100th day with no caffeine! I’ve taken a few breaks before per my applied Kinesiologist insisting with AF. During your initial year of committing to a bland diet, did you stick to zero caffeine throughout?

  • This was your most requested video! Thank you for keeping the feedback coming! PLEASE ABSORB THE PRINCIPLES I’m about teaching you how to cure your fatigue. Not about putting you on a narrow, restrictive diet. Stay within these rules and you will feel the difference! Don’t forget to download the reference notes and diet charts I put together for you (link in the description box). ��And don’t hesitate to post your questions or feedback down below. ����

  • How much better this video could have been if they hadn’t spent over 3 minutes doing “blah blah blah” about the science of stretching, and instead they had gone through each stretch slowly and carefully-instead of flying through them so fast that they are on to the next stretch before you can even get into the position!

  • Lots of good reasons for stretching, but Anna said it also improves your chances of staying injury free, which is a myth.
    Research was carried out with two groups of runners. Each group had 50% of runners who had a history of staying injury free, and 50% who had a continual history of injuries.
    Over six months both groups did the same training programme, but one group included stretching in their training and the other did not.
    The result did not need much analysing, as both groups showed the same results, i.e. those who were injury prone got injured and those that stayed injury free remained so.
    The human body would be a poor design (or poorly evolved) if you had to stretch before intense activity.

  • I can’t be bothered to monitor what I eat (keto) so I just went with a straight up 3-4 day fast. I intend to do at least 2 or 3 days a week, but I just started (3rd week) so I still need to get used to it. Was definitely feeling hungry the first 2-3 days of the 2 fasts I’ve done, but it seems to be getting easier.

  • I’ve been running for 6 weeks now. I tend to cool down with a walk for 5 mins + some stretching. I’ll give some of these ones a go though. Thank you for the video.

  • Hi MJ!

    I have Adrenal fatigue. This was so helpful.

    I struggle with body image issues however the thought of being happy and being able to get through my day is enough motivation for me to throw away my body concerns (best I can).

    I could use some help though. Would you be able to tell me how you recommend I go about stopping working out?

    Because of my body image issues, I feel I’m somewhat addicted to working out. I don’t workout for hours a day or anything, but I DO feel anxious if I don’t get 30 minutes or so in. I do beachbody workouts currently and the program I’m doing is high intensity.

    Adrenal fatigue has caused me not to have much of an appetite so I’ve lost some weight and In a sad way, I sort of enjoyed the weight loss. I also drink a caffeine energy drink called energize in order to workout. Which I always feel moody once it wears off.

    I will put on ANY weight if it means helping my adrenal fatigue. However, with that being said, I don’t exactly understand where to start?

    I love your video and all of the information. But I’m just unsure how to put it to practice. For instance, tomorrow would you just wake up and start eating that way? And would you recommend stopping working out all together? (I know you aren’t a doctor and I totally get that, but just asking based on your experience). If so, how will I know when I can start adding in fitness again?

  • I normally eat breakfast and then head to the gym, after my workout I’m okay until lunch and then I feel this ravenous hunger where I feel like a monster >< I’m so afraid of over eating and ruining my hard work at the gym

  • This was very helpful!!! I have always struggled with my blood sugar levels and I think my adrenals are affected… it’s refreshing to hear you say… listen to your body… because I definitely get the “hangries” and my daughter shows signs too… so I’m trying to make changes and be aware…. thank you �� nice to hear “it’s ok to get your rest!!!” We tend to push ourselves…

  • MJ, thank you,thank you for stating how imperative it is still keep to sound practices in wisdom before scaling walls and jumping off cliffs again.
    This is a nursing and nourishing walk back to health. It is not just physical either…it is a call to learn and apply patience and kindness to oneself above expectation and performance.

    You are beautiful and the results show.

  • I’m dealing with this now. I am starving after my evening workouts and pig out. I have to reevaluate my meals. Thanks for the tip!

  • Is it normal to feel a come down or cloudiness in the brain when you have adrenal fatigue? On most days I feel fine but when I get stressed out I begin to feel like something is wrong with my mind.. is that normal?

  • Hi guys, I fell over in April, off the curb and landed on my hips, The bruise covered my leg. I am still not running because I damaged the soft tissue can you help me with this with some exercises? X

  • With respect, you should add subtitle to your videos since you advertise your channel so non english audiences can benefit from your vid:)

  • Mam please show leg exercises for muscle stretch of one leg. I have a problem of this. How can I get same length leg, my body weight comes more on right leg not coming equal on both legs

  • She needs to breath and slow down. I got anxious just listening to her asthmatic like cough from not breathing. It makes it very hard to stay listening.

  • Hi MJ thanks for a really useful video:) it was great that you were so specific about what helped you. I am finding breakfast very challenging. Oats only hold me for an hour. But something heavier like buckwheat toast plus a protein often makes me feel too heavy. What did you have for breakfast? I’d love some ideas. Unfortunately can’t have eggs at moment. Also what protein powder did you use? Did you use it only for snacks or breakfast? Many thanks. Amanda

  • Really useful thanks guys, and for the warm up with activations vid also very useful. One thing I noticed though… Andy does not like that glute/hip pigeon stretch!

  • before a run i eat 120g dry brown rice, with 1 cup of milk, 2tbsp almond butter, 1/2tsp Cinnamon, 1/2tsp Turmeric. Then on the side I have 10oz of water with 10g cocoa powder and 10g of my greens superfood powder. and after a run i eat the same meal but instead of almond butter i do like peanut butter or walnuts ^

  • This is utter bullshit.
    Hey, certified strength and conditioning specialist here.
    Why go to see what Olympians are doing if you aren’t an Olympic level athlete?
    They win by a very small margin. Doing something that takes 15-30 mins post workout is probably completely unnecessary for most people and will take away from more important training time.
    Static stretching is also not fully supported in the literature for runners and even elite coaches debate on its effect for high level runners.
    It’s more important for beginners to just run. This video just tells you that you should do this without telling you how valuable it is, compared to what other things you could be doing, and it neglects the cost posed on the athlete

  • greetings from Bogotá (Sout America). impressive stretches, but please could you give some examples being in the park and not using the grass. I stretch after the running in the park not at home, and I found some stretching you mentioned a little strained doing on the grass, thanks,
    Andrés

  • What do you say try if you can’t eat rice? And do you eat a lot of raw since you say no oil? Please help!! I recently passed out due to this

  • Never run! I did for many years and had to have my knees replaced at 60 and had 4 lower back surgeries since then! Ride a bike do anything but RUN!

  • Please run on soft surfaces like a track or on grass at your big park. I wore out the pads in both hip joints running on concrete and asphalt. There’s a Lott of pain walking and always numbness sitting down. I really loved running my whole life but wasn’t smart,you know the no pain no gain saying.,but that’s for the lungs not the knees or hip joints!

  • Please do a follow along cool down video with timer. I keep forgetting the sequences of these moves and it’s a hassle to rewind the video mid cooling down.

  • I run around 8 miles daily on easy days… and a series of reps, intervals etc on hard days with rest days (cross training with squats instead). So, what works for me before every run…. 1 min walk + 4 mins 5mph jog. I do that even if I’m easy running. Then on the cool down it’ll always be 2 mins walk stretching intermittently as I walk. Always good for the next day. Works for me….
    I have to make sure I can keep training so it is very important to me to not be injured. This comes from my own trial and error over the years.:)

  • Adrenal fatigue is not diagnosed by real doctors because it is NOT REAL. As someone without working adrenal glands aka Addison’s disease you sound like a complete idiot.

  • This is not that useful for me. Good exercises, but how am I supposed to follow along? Pressing pause/play the whole time and having to count everything is a bit tedious. A follow along routine of this would be great!

  • Nice video guys, stretching and aftercare is the most important thing in maintaining year round performance, especially as we get older (I speak as a near 40 yr old lol) My own personal routine would contain a stroll down, followed by a series of similar style stretches, maybe some foam rolling/golf ball release work (once or twice a week, when I’m not being lazy ��) then I’ll have a contrast shower… hot/cold… both have their pros and cons but to me it’s never an exact science and it hasn’t caused me much harm yet so….. then I’ll be sure to down at least 0.5 1L of water mixed with some creatine and depending on the time and how busy I am, a good solid meal with carbs and protein… or a simple post w/o protein shake…

  • Im nearly 65….just seen this channel. Sorry to tell you but I have run since I was 15…..I have never warmed up and never warmed down. I’m also not one of those silly types who run carrying a ridiculous plastic bottle of water; I would if I was taking part in the marathon des sables obviously…….

  • Everyone’s constitution is different. No ONE person nor doctor has all the clues. As a folk healer who has had many sickneses, discipline is the main key regardless of what path you go down. Moderation is the key and if you love one thing a bit too much, in ten to twenty years, you are going to have an issue. Example: Coffee, Fruit, Breads, Sweets, Raw Foods, Comfort Foods, Wine, Beer, Pot etc. Drinking anything except WATER is also an issue because your body is not getting hydrated.

    Elimiation is the key. Try to let go of what drives your desire for one year of one thing and see how you feel. We all go through major changes on many levels every ten years. Who you were ten or twenty or even thirty years ago is not who you are now. Our bodies change as we mature. So experiment on yourself, take things away and add better replacements. The DIET industry has lied to us for forty years and now packaging lies to us around healthy and nutricion.: )

    Now you have COVID to monitor and should be preparing for Fall and Winter 2020 2025

  • I am 68 still running but to get into these type of positions is impossible for some one like me, the only ones I could do were the wall stretch and the knee stretch on the last one.Try and do a
    Video for older people

  • Hi, nice video i am about 22 yo and next week i will run a 10 km, can i ask how many hours before should i eat this meal?
    Thanks for your time.

  • Started Keto 2 weeks ago, my husband is already seeing 100 point drops in his sugars, adjustments to his insulin to 25% and soon None! Then the other three medicines!! Check out my channel for our weekly updates, can’t wait till he is off these meds, the weight loss is nice too we have both been losing!

  • Tried this for about 2 weeks instead of my normal routine. Went to put my shoes on for a run Monday morning and my back seized up. While laying in bed for 2 days I watched a Bob and Brad video ( physical therapists) and they stated that bending at the waist and twisting, as demonstrated to stretch your hammies in this video, was one of the worst things for your lower back. So I will be going back to my old routine

  • Lots of good reasons for stretching, but Anna said it also improves your chances of staying injury free, which is a myth.
    Research was carried out with two groups of runners. Each group had 50% of runners who had a history of staying injury free, and 50% who had a continual history of injuries.
    Over six months both groups did the same training programme, but one group included stretching in their training and the other did not.
    The result did not need much analysing, as both groups showed the same results, i.e. those who were injury prone got injured and those that stayed injury free remained so.
    The human body would be a poor design (or poorly evolved) if you had to stretch before intense activity.

  • Low Carb Down Under Thank you for uploading this counterpoint to Dr. Stephen Phinney’s thought provoking presentation, which you posted earlier. It is nice to hear two sides of the story. Megan Ramos, I think, did a tremendous job illustrating that many of Dr. Phinney’s concerns, even with the evidence he adduced, doesn’t necessarily materialize when done in a CAREFULLY CONTROLLED CLINICAL SETTING as attested to by Dr. Fung and Ms. Ramos’ experience with 5,000 plus patients. The key words here are CAREFULLY CONTROLLED CLINICAL SETTING. I don’t doubt that Phinney’s information is correct with regards to patients who were not properly monitored and cared for.

  • I just started training for my first ever half marathon today! Before today, I couldn’t run 600m without almost dying, and I go for 4.5km walks daily.
    But after watching a lot of your videos, and applying the tips and tricks, I ran a full 4km!! I am mind blown! Breathing, foot placement, music, mental positivity, warm ups all make HUGE difference!! Holy moly!

  • Thanks for this video very useful and feels great. So do you recommend doing these stretches straight after a run? Or can I first take a shower, eat and drink something, play with my phone a bit, and then stretch?

  • So glad i found this channel. I run alot but never stretch, never cool down and just recently bought a foam roller. Im going to start following the advice of this channel.

  • Megan, I heard you speak at dr Berg keto summit a few weeks ago. I want to do a 3 day fast to finally get rid of metabolic syndrome, d2t, pcos, etc but get so fatigued I cant function. I’m fatiqued at an 18:6 feeding window but can manage, any suggestions? I am still considered overweight and lots of abdominal fat stores. What is my issue.

  • uhmm fried stuff, and fat. Eating flesh looks nasty to me. Did you know that fat may actually take days for the body to fully process? And please eat only plants.

  • I am 68 still running but to get into these type of positions is impossible for some one like me, the only ones I could do were the wall stretch and the knee stretch on the last one.Try and do a
    Video for older people

  • Awesome video!!! I’m currently training for my 2nd half-marathon race. I placed 84th out of 248 runners on my first half-,marathon, the altitude was 3,000 ft. My pre-race meal was 5 Krispy Kreme doughnuts hahahaha. It was an early morning race. I will use some of your tips from this video in the future. By the way my fastest 10k is 51:45, average time. My fastest 10k on the treadmill is 43:52.

  • Do NOT need salmon, almonds good….need:-chia seeds-big salads, mostly those inspired by Dr. J Fuhrman, and a Fuhrman-type dressing-No meat, salmon is not important and is long term harmful-nuts and seeds, nuts and seeds-chia seeds-pumpkin seeds-Hemp seeds-bean burgers homemade, not store vegan crap-mushroomsbean or edamame pastas-limit to no alcohol-berries, oatmeal, Ezekiel toast before run

  • Hey! I’m a 12 year old girl and I’m a beginner, and I’m going to be running a 10k in just under 4 months. Do you have any special advices since I’m only 12? And how should my training routine be?

  • “Keep this in there. It’s the struggle.” Yes, yes, and yes!! Picture perfect, Instagram-ready gorgeousness is not always LIFE. By including that part, you’re teaching us an important lesson about your humanity, our need to accept imperfections, and the journey as well as the destination. Thanks!

  • Thx for you tip even though im 11 im the fastest racer in the school and i attend a lot of race and thanks to you tips i finally got my wish come true which is to get a gold medal ❤

    My mom cook it for me tbh

  • Hi, thank you for the series, specially the warm up, I tended to skip that and take the first 5 minutes of the run as a warmup.
    I noticed you peeled the cucumber for the smoothy, what a shame since the skin contains most of the nutritional value!

    Cheers

  • Is a handful of almonds a reasonable alternative source of protein? Or is that too much fiber? (I’m thinking one banana and some almonds is a real quick meal)

  • Good grief!! I am beyond excited here!! Dido Dusty!! This is THE ABSOLUTE BEST explanation of this program I have ever heard!! Better than Dr. Fung, (he can talk above me) Dr Berg is very interesting but his way was too much fat for my body, & many, many more you tube videos & podcasts I’ve listened to has not helped me understand the way this lovely lady explains everything!! I have had a love hate relationship with keto & IF for a year!! I have sore knees so can’t exercise without pain!! Therefore, in one year I have lost only 4 inches & down 10 pounds!!! And I only needed to lose 30 or 40 pounds to begin with!! SO Frustrating I could cry but can’t quite or I will go up!! Can’t figure out what I am doing wrong. Right now I am about to let go of my coffee with 2 cream & stevia go…. not hungry for breakfast so no problem, would have my coffee at 1:00 then OMAD whenever I get hungry between 2:00 6:00 pm. It just won’t come off!! So thank you dear lady!! I am really enjoying your talk!

  • I really only do calves, hams, quads, and a little hip perhaps. Right after the run while I’m still outside. Time is short these days. If you do a proper warm up and warm down on top of an hour run it’s getting on. One second in the door I also have a protein shake to feed and recover the muscles just worked.

  • My race is within a week…10km waiting for me. I’ll surely will be trying out the food you show here.
    Oh…I’ll make a video about opening blenders:-):-)

  • Please stay out of politics, people make choices, being fat is not being a victim. I assure you those people buy bad starches by choice, vegetables are not necessarily more expensive. You lost me.

  • Hi, Thank you so much for posting all 6 parts abt 10k run. I am quite a novice and I am running for hardly 1.5 month now… I have a 10K run on 12th Mar.. I wanted to ask you that currently i am able to jog 6 km in a steady pace, do i have to train 10 km while training as well? In one of the the video you mentioned abt tapering, so how to train in last 4-5 days from the d -day? Please do reply, it will be great help for me. I super excited and bit nervous for this run..

  • Good morning Lunden hey this video will help me prepare for my next upcoming half marathon. high five Sasu i am inspired to watch it.

  • Amazing series Lunden, I already run 10ks but this was still very helpful to highlight things I don’t know or forgot in general, also really liked the smoothie recipe, it’s kinda weird for me TBH but I will try it, also nice concept about the whole idea of run10feed10 and wish you best in the event soon ��

  • i did sign up for the remote run! so inspired by your videos! �� hoping run10feed10 will extend to other parts of the world like here in Asia.

  • I am a distance runner and I cannpt do low carbon ie 100g of carbs on non training day I get very short of breathe its not covid or heart issue been tested for both. Its not heart issue but only happens when I forget to eat carbs. Is this normal.

  • There is a recipe I make that I learned from a member of the Gracie family (the jiu-jitsu guys).
    It’s a healthy toast (i use ezekiel bread) with almond butter, cook red onions in a pan and add fresh spinach until it’s wilted. Add that to the toast and then cook a few scrambled eggs and add that to the toast along with a sliced avocado. It sounds strange having almond butter with eggs and spinach but the combination is very tasty.

  • Not a criticism, but I’m struggling to get my head around some of the recommendations and hope you can help to clarify?

    I noticed that a lot of the foods mentioned are high in fats (whole eggs, avocado, nuts, etc.), and while I fully understand the need for this generally in a diet I would have thought that specifically post-training this would be limited.

    I thought that fats slow digestion, which post-training we would want to avoid. My thought process was that post-training we want to replenish glycogen stores and aid muscle protein synthesis. This could be met through having quick digesting carbs and a lean protein source, limiting fats for this one meal. Sticking to these principles, my choice generally would be a turkey salad bagel; or a banana, low fat greek yogurt and a protein shake.

    Like I say, I’d really appreciate a little bit of insight, or corrections to the above, into the why of including fats post-training. Thanks!

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  • I’ve been following your rules for 2 days and I feel amazing. I’ve been dead tired all day, my blood sugar all over the place, and now I have very level energy!and no fatigue.

  • Eyes sucked in deep on both of them….. Do they hydrate and take in salt…. Neither one of them look healthy…… They look fit but not healthy… Hes got no muscle and She looks like her metabolic processes are off and in starvation mood. She got the body type of a big girl…. I would bet she was big as a kid… Loads of body fat and not tone. I like to run, but the shape it gives your body when you don’t do much else is not attractive. Body weight and resistance training should be incorporated as well to keep a balanced metabolism. Sleep, Salts, Sodium, H2O and some days off would make them look alot healthier

  • I’ve been doing long distance trail runs for about 5 years now and have been doing a few ultras. After a hard effort I don’t usually want solid food so I make smoothies: whole milk, Greek yogurt, fruit, chia seeds, flax seed meal, and a few handfuls of spinach. How does this type of recovery food compare? I usually feel very satisfied until I can eat an actual meal. Is the protein and dairy helpful for recovery? Can i add anything else beneficial? Thanks!

  • Yes!!! You covered almost everything I eat after a workout. Tumeric, avocado on ancient grain with eggs! I do sardines packed in lemon infused olive oil, and I often snack on some dried fruits and nuts. My other go to is Greek yogurt with ground ginger and cinnamon! Nom nom nom… On my post strength workouts, my go to is still…still oatmeal, pea protein, banana, almonds and kimchi! I still do it and will always be part of my ammo.

  • The critics seem not to be aware of the existence glucagon. The hormone opposite of insulin. Glucagon does not affect muscle. Glucagon hormone is needed for lipolysis.

  • 10:44 insulin and ghrelin levels

    30:41 Basic eating principles

    16:36 Various fasting protocols
    mildest is Time Restricted Eating of 3 meals a day with no snacking, around 13/11 or 14/10 (hrs per day fasting/feeding) water and black tea/coffee between meals

    19:55 Considerations for different regimens

    23:00, 26:09 Mental considerations

  • Good video, I find that I have different results. I don’t eat before races at all, I much rather prefer running on an empty stomach. But I also eat Ketogenic so the high amounts of fat that I eat, sustain me for much longer (I usually eat once a day) I find that it makes a huge difference on longer distance runs. I guess it wouldn’t matter for a 10k but I’m training for ultra marathons so Carbs burn too quick and can’t sustain a few hours of running. Great video though. I think it will help a lot of people. Health is always subjective, what works for one person won’t necessarily work for others, so as with anything…people should experiment and find their comfort zones. Great vid

  • Holy cow!
    That’s alot of information!!!
    Do any of you have info about Cachexia and Keto/Fasting? I need links to studies.
    My Med team is very leery of this for me. I only weigh 125+/lbs and I’m working out while doing all this & Chemo.
    And you didn’t mention Calcium. What’s the story on that?
    ������
    ������

  • I struggle to finish uploading my run stats before I come in my door where I’ll sit on my stairs begging for my fruit & collagen slushy (dairy restricted). Then I hit a very, warm shower (if it’s really hot outdoors just a warm shower). I press/squeeze my leg muscles there before stepping out of the shower—not really using a foam roller, which have hurt too much. I then do calf stretches on my stairs. I will add some of these stretches, but planks are too stressful on my wrist and shoulder joints.
    Thanks guys! Awaiting the next video. ☕️����‍♀️

  • The Atkins diet that was discovered by Robert Atkins way back when. It gained popularity when i was 19-yrs of age. I remember being on Atkins as we would say. He was a genius. The Keto diet is nothing new. He heralded the dangers of carbs. You kept your carb count below 20 grams per day until you reached your goal weight. My husband and I went on it give together when i was 40-yrs old and he lost 30lbs lowering his carbs and cutting sugar from his diet. John Lennon was on Atkins way of eating when he died. So a low carb way of eating has been around for at least 45-yrs. And not since 2013 as she suggests.

  • How much better this video could have been if they hadn’t spent over 3 minutes doing “blah blah blah” about the science of stretching, and instead they had gone through each stretch slowly and carefully-instead of flying through them so fast that they are on to the next stretch before you can even get into the position!

  • A head of broccoli is not $10.00 in Toronto. Not true. People eat what they are used to. Most people love carbs. People can get food vegetables and meat at the grocery store. They can go to no-frills. Where do you shop? I’m shaking my head. Apart from your misinformation its a good presentation

  • I’m type 2 diabetic keeps under control via keto diet for years and years. Then went carnivore. Now I have fatty liver. Seveare nuropathy.going blind. Was put on insulin 4 months ago now I’ve put 10 kg on in weigh. Other news didn’t work or I was having bad side effects. I’ve got crippling osteoarthritis so don’t need to put weight on. Need full shoulder replacement. I carnt fast as have eating disorders. It’s either get blood sugars stable and be fat. Or lose weight and go blind or lose a leg. Sick of it all. I wish the UK was more advanced.

  • Holy cow!
    That’s alot of information!!!
    Do any of you have info about Cachexia and Keto/Fasting? I need links to studies.
    My Med team is very leery of this for me. I only weigh 125+/lbs and I’m working out while doing all this & Chemo.
    And you didn’t mention Calcium. What’s the story on that?
    ������
    ������

  • 1 Mexico City Mexico 20,892,724

    2 New York City United States 20,182,305

    3 Los Angeles United States 13,340,068

    4 Chicago United States 9,551,031

    5 Dallas–Fort Worth United States 7,102,796

    6 Houston United States 6,656,947

    7 Toronto Canada 6,116,725

    8 Washington United States 6,097,684

    9 Philadelphia United States 6,069,875

  • I was 11, I weighed 379, now 343. I am 5’5. I was told to come in to take insulin. Which I refused. My fasting blood sugar test was always 99 average I once was yelled at by Dr for being at 105, while my slender male friend was praised for having non fasting blood at 119. I have dieted since 13, stopped until 27 when weighed 220. I kept dieting for the next 25 years. 7 years ago I started or added a fast to my lifestyle for Christian reasons. I jumped in to fasting.

  • Not trying to be negative, but are you sure the statistics of the 53 year old woman are correct??? Daily fasting, exercise and a ketogenic diet do not seem to have had any effect on her still very fat body.

  • Thank you Megan Ramos for you lovely talk. As a singing and speech trainer I am worried about your breathing. I hope you have a specialist who can sort your breathing problems out. I just watched you on the Diet Doctor and you seemed to have the same problem. This is a real concern. Diaphragm control would help. You seemed out of breath throughout both interviews and talks. You are totally amazing. I admire you totally. Good Luck.

  • The info is great, although low carb is unnecessary for most people. Potatoes are healthy! The fasting is most important since the quality of foods come naturally through IF. Fung & Ramos are selling their program and is always pushed by them. Buy the books and enjoy your life!

    Also, she really needs to model relaxation by practicing publicity speaking, otherwise its painful to listen to her.

  • I found out by giving up grains, sugar, dairy, and all tubers including carrots and all potatoes, my hunger and cravings went south. It’s a great feeling and liberating.

  • I’m very glad to get their electrolyte protocol. So much info about fasting out there, but I’ve not yet seen a DEFINITIVE statement on electrolytes for extended fasting.

  • Is it normal to feel a come down or cloudiness in the brain when you have adrenal fatigue? On most days I feel fine but when I get stressed out I begin to feel like something is wrong with my mind.. is that normal?

  • If she’s a doctor, and never learned about eating healthy in doc shop, and just stuck with her junk food she grew up with, that’s a very sad testimony about University education.

  • Thank you so much for this video! I’ve spend a lifetime trying to find a diet video that’s not focused on losing weight there are so many of those and not enough advice for people like me who can neither gain weight or muscle and now I’m slowly figuring what the underlying issue is. <3

  • I like this doctor, and love Dr. Fung. Thank God they’re warning people against letting ill-informed doctors kill them with insulin.

  • Megan, I heard you speak at dr Berg keto summit a few weeks ago. I want to do a 3 day fast to finally get rid of metabolic syndrome, d2t, pcos, etc but get so fatigued I cant function. I’m fatiqued at an 18:6 feeding window but can manage, any suggestions? I am still considered overweight and lots of abdominal fat stores. What is my issue.

  • Please avoid chemo if you can it’s really toxic! Glutathione is a great supplement to detox liver and our body, and also don’t forget to supplement various amino acids after chemo depleting the nutrition storage of our body! Please check my channel! Broccoli is good to alleviate chelitis!

  • Just started listening to your podcast. Thank you so much for sharing this important information. Question: How does fasting effect PCOS? Is it a potential cure?

  • I watched this video 15 minutes before midnight… I am quite exciting for the next morning. It’s not about training cause tomorrow is my rest day.
    I am exciting about breakfast…:-P

    #Thx You are awesome ��

  • Thank you so much for this video! I’ve spend a lifetime trying to find a diet video that’s not focused on losing weight there are so many of those and not enough advice for people like me who can neither gain weight or muscle and now I’m slowly figuring what the underlying issue is. <3

  • I always learn great stuff from Megan. I have a question, and I truly do not mean to be disrespectful with it. Megan, is there a reason why you seem to be gasping for air at all times? It exhausts me to listen to you. In fact, I often have to listen to you in small snippets of 15 minutes or so and listen to someone else in between. I come back to finish yours because I don’t want to miss anything. If you have asthma or something like that, then kudos to you for being able to give such informative speeches in spite of it. If you are gasping because you’re nervous please know that we all love you to pieces and appreciate your knowledge and there is no reason for you to be nervous. If you’re in a hurry, I would ask that you try to find the balance between being efficient in your speaking and being calm enough so that your audience (I know I’m only speaking for myself here) can relax and enjoy what you have to say. Thanks for everything.:-)

  • Love this ❤
    Felt so much better after following your post run routine. I have tried many.
    Could you produce one I can copy in real time, its so difficult to operate the remote to pause while your trying to get into the right position
    Thanks

  • Started Keto 2 weeks ago, my husband is already seeing 100 point drops in his sugars, adjustments to his insulin to 25% and soon None! Then the other three medicines!! Check out my channel for our weekly updates, can’t wait till he is off these meds, the weight loss is nice too we have both been losing!

  • This is the Best and Most Helpful Video I found so far! Thank you so much for being so detailed, clear and exactly what people need to recover from AF. I have been struggling with a diet for AF for more than 4 years now! After reading more than 10 books, doing my own online research on AF recovery. I still struggled with my low blood sugar. After watching your video, I got so motivated! I don’t feel guilty to eat so often now. Thanks to your video, I would be able to keep my blood sugar within normal range!
    You are Amazing and Motivating! Thank you million times!

  • Wonderful talk! She is so empathic, and consider all aspects of eating, including post traumatic stress for people who had eating disorders or history of food deprivation. Love this 360 degree approach.

  • Started keto and intermittent fasting immediately after. I was only on keto three days. The first night was a little difficult always wanting to reach for peanuts unconsciously or something like that. The second night I wasn’t really hungry but I still was thinking about snacks. By the third night I didn’t even think about it anymore I just wasn’t hungry. It’s been three weeks now I feel great lost about 10 pounds and buy less food. I’m completely astonished that once I finish my meal at 6 PM I’m done until 10 or 12 o’clock the next day without struggling at all. I also do my morning exercises on fast sometimes with a cup of coffee sometimes just water. By the way I do the 16/8 fast sometimes 18/6. P.S. I had a mole growing on my face for the last 25 years. Started as a small dot, grew to about a half inch in diameter. I was thinking of having it removed this year because I had a similar one on the other side and the doctor removed it. A week and a half and to Keto noticed it was flaky and drying up. It’s completely gone now just a little red patch where it was. So what I’m thinking is 25 years it was growing because of excess carbs I’ve been eating and all the glucose they produce. So maybe this way of eating is beneficial for keeping tumors at bay as they say.

  • Never went to a Dr. for any kind of program, but can confirm that fasting combined with eating a healthy low carb (not even keto) diet flat out works.
    Myself (42yo male, 6’2″ or 188cm), Feb ’18 = 228lbs/103kgs. Today 8/23 = 174lbs/79kgs and been here for well over a month.
    I fast 20-22 hours at least 5 days a week and 16-8 the other days.

    I did change what I ate quite drastically too. I stopped nearly all consumption of bread, pasta, white potatoes, rice, grains, and sugar. I drastically increased the veggies I eat and the amount of fat as well.
    Now that’s I’ve lost over 50lbs and am in a bit more of a state of maintenance I starting eating small portions of potatoes and rice again because I like them:)

    I will concede that the change in diet alone would have probably gotten me the sameish weight loss as this combined with fasting, BUT I don’t believe for a second my body would have changed like it did. I work out with light/moderate weights maybe an hour to an hour and a half a week. I’ve got muscles like I did when I was in my 20’s and religiously worked out heavy 3x’s a week. I’m even starting to see my ab’s which has NEVER happened before.

    I went from a 36″ waist where the button was severely overworked to needing to buy pants again because the 34″ waist jeans I bought when I was about 190lbs are falling off.

    I love intermittent fasting. I’ve always been a habitual over eater/stress eater. Now that I’m eating healthy food only once a day for the most part I can satiate those urges and still be in a state of caloric restriction/caloric maintenance and be happy with the way I look and feel every single day. I’ll never go back to eating like a “normal” person.

  • Wow!! Nailed it I totally can’t fast without caving in like two days later and eating like all day long. It’s like I freak out or something… I can only do the fast from dinner to breakfast 12-14 hours.

  • One of my top ten information video’s on IF and diet. Thanks your program is saving my life with out you ever laying your eyes on me you just don’t know how much better I feel and how much healthier I am becoming and I am just getting started. I began LCHF in May a few weeks letter I started learning about IF and began doing 16:8 5 days a week moved up to 18:6 and then a few 24+ a 36+ and now doing a Every other day long group fast with one of the Facebook groups that follow your plans. I can’t thank you all enough in showing me there is a way to control my T2 diabetes with out injection hundreds of units of insulin day in and day out………. Thank you!!!!!!!!!!

  • Hello love this program! I’ve had small artery Polly Neuropathy progressive for 30 years. I’ve tried every diet known to man. In January I purchased the doctors book about fasting and took a chance. It’s now July and I’ve had 75% less pain and I’ve had some feeling back in my feet. This to me has been a miracle. I follow 8/16 fasting I now some days fast for 20 hours I’m not hungry! I recently went for my 6 month check up and every one of my labs are perfect and cutting back on my blood pressure meds. I’ve proven to myself that I can get my health back with diet and fasting. I eat no sugars and no processed foods. Thank you �� and by the way I’ve lost 38 pounds.

  • Great presentation. It seems so powerful and obvious a strategy for better health that you wonder why the government’s with their insanely high medical costs arent all over it. Are they really that much in the pocket of big pharma/food? I have not seen anyone say that IF, keto, low carb diets are a bad idea. Not one (who is credible). So why do we still have these useless government food guides and a medical industry that medicates first and asks questions second.

  • This is one of the best talks on keto and IF I’ve ever heard. I’ve heard a lot of them too. She outlines what happens on a fast and why it’s best to be low carb/ keto to jump start before you start fasting. Really after you become fat adapted it’s so easy and almost natural to fast. I personally do OMAD and that meal is a keto meal. I can easily skip eating for 48 or 72 hours since becoming fat adapted. My meal is usually a huge green salad loaded with some seeds some cheese olive oil and vinaigrette, with a fatty cut of meat and bulletproof coffee. Lots of fat. The few carbs I have are greens. Most of the time I can’t even finish all my food. I’ve never been so satisfied. The weight is falling off quickly since I started IF with the keto plan. Usually 3 to 4 pounds a week with no hunger at all. Headed my way down to my ideal weight of 200 pounds. I was once 400 now at 250.
    No more Insulin after 20 years of 5 daily injections.
    No more oral meds for water retention or high blood pressure.
    CHF is healing. My heart does not race anymore, no more hospital visits.
    Kidneys are now stable. Still at stage 4 and I should have been in kidney failure according to doctors. I actually am seeing better numbers.
    Neuropathy no longer hurts after years of suffering.
    No more asthma or heavy breathing.
    Clear thinking and boatloads of energy.
    If you aren’t keto and doing IF and you have bad health your cure is right here!

  • Thank you Megan. Do you know why the 53 year old woman’s visceral fat increased based on her scans? My understanding is that it should be just the opposite.

  • Very good and well done. Fasting and the definition of “adequate protein intake” remain the two large controversies for keto today. The community “needs” some simple visual guidance or computer application about what fasting duration might be optimal for their condition(s) as well as what protein intake (in grams). Any good programmers seeking a multivariate programming challenge have at it. How this can be done while using legitimate medical and scientific studies without entering into the sphere of actual medical advice and concerns about monetizing are also challenges.

  • Although fasting is useful, the first principle should be to understand what to eat. Adopt a fresh-food vegetarian diet, avoid processed foods and control calory intake. The information is easily available to those who want to find it. It is also important to make everyone who share eating habits to understand the importance of careful diet.

  • Features of a successful therapeutic fast of 382 days’ duration.
    University of Dundee, Scotland https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2495396/pdf/postmedj00315-0056.pdf

  • This was your most requested video! Thank you for keeping the feedback coming! PLEASE ABSORB THE PRINCIPLES I’m about teaching you how to cure your fatigue. Not about putting you on a narrow, restrictive diet. Stay within these rules and you will feel the difference! Don’t forget to download the reference notes and diet charts I put together for you (link in the description box). ��And don’t hesitate to post your questions or feedback down below. ����

  • What vitamins do you recommend if any that you have taken? I take a mirage of vitamins and not sure which ones really work. Thanks!

  • I get sunken eyes big time with a crash. They actually sink way back in the socket. And I get dehydrated. I’ve had a major set back with AF after a naturopath gave me strong stimulating adaptogens for several months. This info makes sense to me.

  • I have a Question..What do you think of eating Pinto and Kidney beans? I have SUPER LOW Cortisol and really need to use this program. Do you have a video or a list of good and bad foods. It is SO hard to get that information!!! I eliminated ALL sugars and Flours from my diet for 3 years and lost 106 lbs! I did that eating a bean and meat blend with a little tomato sauce and pretty much lived on that!!! Also created my own Almond Buns. That worked then but now it does not seem to FIX the adrenal issue! Looking forward to your food list! Thank you so much!!

  • The breathing exercise at the end is probably the only useful thing in this video that doesn’t take too much time and is actually worth doing. Putting yourself back into a parasympathetic state is probably the most effective worth while things you could do but hey let’s not talk about weighing the benefits.

  • Adrenals are not making ANY Cortisol, because of years of steroids for R.R. Blood test done., con firmed.
    Heard that Starches will increase Cortisol.

  • Finally feel understood. The low bloodsugar feels so horrible, and for years I was told I was depressed:( Instead any doctor taking me serious.

  • What is your current post-run routine? Let us know in the comments if you have tried any of these exercises, or if you will be incorporating them into your running routine from now!

  • Hi, MJ. I was wondering what you think about carb cycling for AF? I hear a lot about how Dr. Christensen discusses it in his book on the AF diet.

  • Very important; a huge reason if the the biggest reason I got adrenal crashes was and still is, from protein deficiency.

    If you are protein deficient, nothing will help until you get enough protein. Make your protein the largest portion on your plate at first, then after your body starts feeling better you wont need as big a proportion.

    It took decades for ne to realize that I was protein deficient and that was the reason for the worst of my symptoms.

  • I dont see why you would need to avoid healthy seasonings. Fresh herbs is so good for the body. Flat leaf parsley, basil etc., not only make a meal taste delicious but I think helps the body.

    Even more important, adding fresh garlic and onion is so healthy for the body. Eating them as raw as possible is best.

    Chopping raw garlic very fine and adding it to my meals gives off great flavor and has wonderful properties in them.

    Garlic is an anti everything. Anti inflammatory, anti fungal, anti viral and anti bacterial. It’s natural, very inexpensive and easy to get!!

    Yeah, breath is a problem, but I would rather feel great and need to brush teeth often, then feel like crap.

  • I just started calisthenics last Monday, Starting weight was 396 currently 280 lbs. Im so looking forward to my results. Kind of strained my ab yesterday doing wall planks. Cool channel man!!! Very informative..

  • Too much blabbing about nothing. If I came to see video I want to hear what title promises…not how hard it is to live with A Fvand how I need to subscribe

  • Eating every 30 to 45 minutes can be VERY dangerous. You continually release bile, is it? I did this at one of my jobs because I was always busy and it lead to disastrous results for my digestive system. I actually ended up in the hospital. I read constantly eating can be very taxing to the system. Look up Ayurvedic principles.

  • My endocrinologist didn’t break down what to do just eat healthy and take a weight loss pill ��. This is really helpful to keep it off. I gained back a lot of what I lost, so disappointing.

  • Isn’t it funny when you see all the small things that you have to do to heal something and you start thinking….I’m not so bad after all the positive reaction has already started right there ❤ thanks so much that’s really good advice and certainly will stay with me for some great ideas for good eating habits you actually aproach this in a way that is easy to maintain on a daily basis thanks hi from Australia. Cheers. Tony

  • you have to do whats best for your body BUT without those healthy oils you will lose the lubrication for your joints. you have to have healthy fats for also brain function. your brain is made of up fat and without that you will get sick also.

  • 1 Mexico City Mexico 20,892,724

    2 New York City United States 20,182,305

    3 Los Angeles United States 13,340,068

    4 Chicago United States 9,551,031

    5 Dallas–Fort Worth United States 7,102,796

    6 Houston United States 6,656,947

    7 Toronto Canada 6,116,725

    8 Washington United States 6,097,684

    9 Philadelphia United States 6,069,875

  • I get sunken eyes big time with a crash. They actually sink way back in the socket. And I get dehydrated. I’ve had a major set back with AF after a naturopath gave me strong stimulating adaptogens for several months. This info makes sense to me.

  • It is dangerous giving health information, especially for compromised people. True there’s a disclaimer, but this type of diet goes against the leading edge health advice and actual best science we now have. This says we are natural herbivores and despite this being obvious, there’s a mountain of evidence to show this. Of course it’s not popular with the majority still, but anywhere giving advice to take products from animals is wrong on for a humans body, and as science will eventually show, also their soul or spirit, which is where we also gain our best health from. It’s all connected, we are all connected, and a loving symbiotic approach is the only way to real health.

  • You have explained these principles so well. Thank you for breaking things down to a level we all can understand. Its so good to hear someone say its ok to care for yourself. I plan to try this and be more mindful of my diet and what I eat. Keep up the good work!

  • Thank you Megan Ramos for you lovely talk. As a singing and speech trainer I am worried about your breathing. I hope you have a specialist who can sort your breathing problems out. I just watched you on the Diet Doctor and you seemed to have the same problem. This is a real concern. Diaphragm control would help. You seemed out of breath throughout both interviews and talks. You are totally amazing. I admire you totally. Good Luck.

  • I have adrenal fatigue and have experienced exactly what you are saying and i had to do exactly what you said, listening to my body. Right now after 5 years im able to go on walks but have to find the place where i dont push my body beyond what my body can handle. You are right when you crash it is horrible! Im blessed to have a great natural path dr.who has really helped me. Thank you for your video, sharon california

  • Im Benjamin I believe im having a high cortisol issue and Id prefer to fix my issues with diet i had a strict diet i was following got away for a bit Im a bit afraid of doctors. yes I deal with a bit of stress im working on dealing with that as well. prior to this I had a decent diet. i had begun losing muscle while stressed. Id like to fix things proper not just patch them up

    thank you for your time

  • She covered all the important points regarding intermittent fasting, this information is very useful for positive mindset people who wants to get rid of obesity, diabetes,PCOS etc.

  • New subscriber here. It was great I saw your video. I think this is something I have at present and already partially I think in the process of healing. This video is so substantial. Thank you really! I hope you can share your recipes thanks

  • I’ve been following your rules for 2 days and I feel amazing. I’ve been dead tired all day, my blood sugar all over the place, and now I have very level energy!and no fatigue.

  • A head of broccoli is not $10.00 in Toronto. Not true. People eat what they are used to. Most people love carbs. People can get food vegetables and meat at the grocery store. They can go to no-frills. Where do you shop? I’m shaking my head. Apart from your misinformation its a good presentation

  • great content MJ, I appreciate it! I know this topic can get controversial but regardless of what it gets called, it IS real and can be healed!

  • How long before you noticed changes for the better in your blood sugars? Like how long were you eating like this before you noticed that you could go longer without eating?

  • Thank you SOOO much for this super helpful, easy-to-follow video! I am sensitive to egg-white protein and limit my dairy as much as possible (small amounts of grass-fed butter and organic cheese preferably goat or sheep’s milk) is there another slow-release protein that would be good to eat before bed?

  • HI MJ♡
    , thank you very much for creating this video. I have very similar story to yours /32, struggling with chronic adrenal fatique plus hypoglycemia for 10 years at least/. I started following ALL your suggestions and I start to see difference after one month. Food, sleep, food, sleep:) become my mantra. Plus, I even went off work for 3 months so I can focus on this 100% finally… I would really love to take it to the next level and to work with some naturopath on online basis in order to fine tune program for me… I live in Europe /Slovakia/ and we do not have naturopaths or specialists focused on adrenal fatique treatment here… Could you please recommend me one you have good experience with or maybe some clinic you are aware that they understand this issue really well? I would love to contact them /I already ordered tests for adrenal fatique so I will be able to send them my data/… I know that there are plenty of them online but you know it first-hand….people matters…Thank you one more time and have a beautiful week♡ Lucia

  • How can someone get help with this fasting program. I’ve already started 24 hr. fasting. I discussed this with my doctor and she’s all for the ketogenic diet but not so much with the fasting since I’m a type 2 diabetic. Is there a listing of doctors that support fasting with diabetes. I’ve got to try this. I’m going to reduce my sugar medication as my numbers get lower. I’ve read Dr. Yung’s book “The Diabetes Code” and learned a lot. Thanks for putting this video together. It opened my eyes to a lot of new information.

  • My elderly mom wouldn’t eat anything, and everything tasted bad. I got her fruit juices that she said were too sweet and straight water from Pedialyte tasted bad too. I got a suggestion from a coworker that said freeze it and mom took to it. She ate popsicles made with juice and Pedialyte I guess because it’s a lick at a time and there wasn’t a sweetness overload. I tried other ways to “sweeten” her water which she also refused. I just wanted to add a suggestion since it helped me and mom.

  • So interesting! Finally I found a video that keep it real and straight to the point… I’m just now trying to start eating healthy and learning from you that it’s ok for the food to be bored is so refreshing! I’m for sure following this channel from now on… Just did a series of 40 different things on blood exam that my doctor requested…. excited to get a daily routine that is consistent… it’s so hard not to cave in on weekends!

  • This video blessed me! I’ve been super sick with all of the symptoms you’ve shared! I’ve worked out hard over the years and have had severe crashes and low iron episodes and it would take sometimes weeks to recover. I’m in recovery mode now, AGAIN, and it dawned on me that I wasn’t eating enough to sustain my body. I’m going to start following what you’ve shared. This has been life-saving information… thank you and God bless you! ❤️����

  • With respect, you should add subtitle to your videos since you advertise your channel so non english audiences can benefit from your vid:)

  • My husband is Indian and he cooks all of our meals, so he uses many spices, like turmeric, ginger, etc. Do you know if Indian spices are ok for healing adrenal fatigue. Also, I’m vegan for heart health reasons. I follow Dr. Caldwell Essylstens prevent and reverse heart disease, which is NO ANIMAL FOOD, no dairy, no eggs, no fats like avocado. I feel like I have to make a choice between heart health and healing my debilitating adrenal fatigue. Any suggestions??

  • I’m confused about the fruit. Did you say NO fruit except one green apple or handful of berries. Then later you say you can eat whole fruits. Please clarify. Thank you

  • I am suffering from digestive issues as well that I am working on. I know that lying down after eating and eating before bed is a big no no for digestion. I know it also takes a lot of energy for the body to digest. I don’t know if eating so often is good for the body. What if you don’t release the right enzymes properly yet. I also don’t have a gallbladder so issues with bile. I have to take enzymes when I eat. Can someone help clarify? Or can explain. I feel confused.
    Did you take adaptogens or adrenal support?

  • she’s very informative, but sadly far more anecdotal than I’d hoped.. in all fairness though I’m only halfway through.
    It would be helpful if she defined metabolic syndrome, and refeeding syndrome in particular. I don’t know if she’s speaking to health care workers, but if I wasn’t one, I wouldn’t know what these things were.
     Perhaps next time she gives a talk she’ll be less nervous and breathless, but more importantly, I hope she learns to have water with her.

  • hi thank you for sharing this.. healing is not easy, many ups and downs! I was wondering what part of Florida you where in, we also lived on big island but found it too expensive for what we wanted but I miss is so much..we where was thinking of trying Florida but I’ve never been so I don’t know what part would compare to Hawaii..

  • Good presentation, valuable information, but the poor woman is totally out of breath. I wish somebody had given her a glass of water for the cough. And the swaying gave me a migraine headache.

  • New subscriber here. It was great I saw your video. I think this is something I have at present and already partially I think in the process of healing. This video is so substantial. Thank you really! I hope you can share your recipes thanks

  • Hmmm.. I am now thinking I had adrenal fatigue for over a year. I was sleeping like over 12 hours a night then still waking up exhausted. I went to the doctor and they took blood for a couple of tests but said things came back normal. And now with this quarintine stuff I have been eating bland eggs black beans rice greens like 2 to 3 times a day for the past 6 weeks and I am doing better and better.

  • Hi MJ thanks for a really useful video:) it was great that you were so specific about what helped you. I am finding breakfast very challenging. Oats only hold me for an hour. But something heavier like buckwheat toast plus a protein often makes me feel too heavy. What did you have for breakfast? I’d love some ideas. Unfortunately can’t have eggs at moment. Also what protein powder did you use? Did you use it only for snacks or breakfast? Many thanks. Amanda

  • This was very helpful!!! I have always struggled with my blood sugar levels and I think my adrenals are affected… it’s refreshing to hear you say… listen to your body… because I definitely get the “hangries” and my daughter shows signs too… so I’m trying to make changes and be aware…. thank you �� nice to hear “it’s ok to get your rest!!!” We tend to push ourselves…

  • I am suffering from digestive issues as well that I am working on. I know that lying down after eating and eating before bed is a big no no for digestion. I know it also takes a lot of energy for the body to digest. I don’t know if eating so often is good for the body. What if you don’t release the right enzymes properly yet. I also don’t have a gallbladder so issues with bile. I have to take enzymes when I eat. Can someone help clarify? Or can explain. I feel confused.
    Did you take adaptogens or adrenal support?

  • What do you say try if you can’t eat rice? And do you eat a lot of raw since you say no oil? Please help!! I recently passed out due to this

  • Hi MJ!

    I have Adrenal fatigue. This was so helpful.

    I struggle with body image issues however the thought of being happy and being able to get through my day is enough motivation for me to throw away my body concerns (best I can).

    I could use some help though. Would you be able to tell me how you recommend I go about stopping working out?

    Because of my body image issues, I feel I’m somewhat addicted to working out. I don’t workout for hours a day or anything, but I DO feel anxious if I don’t get 30 minutes or so in. I do beachbody workouts currently and the program I’m doing is high intensity.

    Adrenal fatigue has caused me not to have much of an appetite so I’ve lost some weight and In a sad way, I sort of enjoyed the weight loss. I also drink a caffeine energy drink called energize in order to workout. Which I always feel moody once it wears off.

    I will put on ANY weight if it means helping my adrenal fatigue. However, with that being said, I don’t exactly understand where to start?

    I love your video and all of the information. But I’m just unsure how to put it to practice. For instance, tomorrow would you just wake up and start eating that way? And would you recommend stopping working out all together? (I know you aren’t a doctor and I totally get that, but just asking based on your experience). If so, how will I know when I can start adding in fitness again?

  • I normally eat breakfast and then head to the gym, after my workout I’m okay until lunch and then I feel this ravenous hunger where I feel like a monster >< I’m so afraid of over eating and ruining my hard work at the gym

  • Great video. Excellent point about not eating more than you normally would. I started working out after a couple years off. Appetite doubled! Gotta increase my “D I S A P R I N” as Cartman would say ��.

  • I just started calisthenics last Monday, Starting weight was 396 currently 280 lbs. Im so looking forward to my results. Kind of strained my ab yesterday doing wall planks. Cool channel man!!! Very informative..

  • I’m dealing with this now. I am starving after my evening workouts and pig out. I have to reevaluate my meals. Thanks for the tip!

  • I am grateful to Dr Umoru who cured me from Cancer without going for surgery. He saved my life with his effective herbal medicine.

  • i had a tumor the size of a golf ball in my right quad for a few months and in my lower back above my wasitline for over a year. i resorted to herbal teas and ginger and tumeric shots as well as wheatgrass juice about 4x a day. the tumors were gone in less than 3 wks

  • Please stay out of politics, people make choices, being fat is not being a victim. I assure you those people buy bad starches by choice, vegetables are not necessarily more expensive. You lost me.

  • Nigella sativa is a BRM it reduces noxious of chemo ” baraka {{{ black seed Nigella sativa }} cures every diesease except death ” prophet Mohamed google NIH Nigella Sativa

  • I often wonder if the unusual diet I’ve followed for 15 years might alleviate cancer. It’s about 92% fluid dairy products-cream, half-and-half, whole milk, 2% milk, 1% milk, and skim milk. I think the nutrients from these products are more broken up when they reach the cells than those from solid food, and thus clog the cells less, so better function.

  • Thank you. I will be meeting (on the phone) with a nutritionist this week. I was told my oncologist to not lose anymore weight. (lost 40 pounds since January.) But it is hard. I will use what you said as well s my nutritionist to help me eat better. About three days after chemo my appetite goes down and food does not sound good. It will stay low for for about 4 or 5 days. Thanks for the water tip. Hard to imagine that water can taste off.

  • I know several who have come off of insulin and stabiize their HBA1c (as well as loss of weight) Also know arthritic patients who are now keto and have normal hand joints now after 2 years or so of keto( less than 50 mg of carbs) with intermittant fasting. Easy to do as all cravings go away after 3-6 weeks. Oh, also return of hearing., less depression.. so many miracles all from avoiding modern foods that we were not evolved for anyway. Veggies, good oils, happy meats, almonds, maccadamia nuts, fish, krill oil x 4000mg per day. extra vrigin olive oil and 2 avodcados every day… Miraculous. thank you for showing us the way.
    Dr. Mercola and Mark Sisson’s web sites, or Noakes foundation, all have helpful info on how to eat too, how to move. ( and only sprint exercise tabata type of 6 x 8-30 seconds, but only one time per week (easiest to just rush up a hill and walk down slow with a 2 minute rest if you wish)and thenalso enjoy moving 4-6 hours of 180 minus your age.Yes, enjoyment of movement. Remember that no amount of type of exercise will compensate for eating modern foods. Good luck. Do a 21 day elimination diet and snack on nuts and hard goat cheese. Try Naked goat whey protein for protein up to 30% of your total protein of 1 gm per healthy eventual kg weight. ( add in olive oil and green leafies so reduce insulin response) AND, I hope you are encouraged to join this. Note: This is not meant as a replacement for medical advice, so do not follow any of this until you check with your MD. i do hope this encourages you to live this lifestyle! In gratitude to Jason Fung for his great work.Thank you.

  • Hmmm.. I am now thinking I had adrenal fatigue for over a year. I was sleeping like over 12 hours a night then still waking up exhausted. I went to the doctor and they took blood for a couple of tests but said things came back normal. And now with this quarintine stuff I have been eating bland eggs black beans rice greens like 2 to 3 times a day for the past 6 weeks and I am doing better and better.

  • Fasting prior to chemo is major important. Sugar fruit feeds your cancer. You must change ph with baking soda Of your goes into ketosis the process of autophagy will save your life Why because at a cellular level the mitochondria will be repaired

  • If you want to kill cancer cells you MUST STOP eating sugar and carbs! Do Keto and intermittent fasting. One meal a day works BEST!

  • Disappointing that I couldn’t follow along, I had to keep pausing the video to actually do the stretches it was very annoying.
    Also where are the upper body stretches? What about arms, neck etc?

  • I’m sorry but fruit is the most Lymth moving and detox food there is, as soon as you can start the Lymth moving and flushing out, it will boost your adrenal gland and get your kidneys working 100%
    So we should be eating high amounts of fruits, like berries, melons, High astringent fruit. No animal products while detoxing

  • Hey dana idk if you will see this but my mom has ovarian cancer she has intestinal tract in other words an obstruction. So whatever she eats comes back up.

    Ive been vegan for years mom not even close any tips? She losing alot of weight and i wanna do whatever i can to help her fight this for the 3rd time.

    Doctors never mentioned plant based diets,marijuana,ginger nothin cancer fighting.
    They just want her to die.

    Any tips or anyone in the comment section that has any educated tips.

  • The best way to deal with chemotherapy is not take it in the first place. Lemon juice itself is 3,000 times more potent against cancer than standard chemotherapy. See Otto Warburg, M.D. and cancer.

  • ఏ రకమైన క్యాన్సర్ అయినా, అది ఎంతటి తీవ్రస్థాయిలో ఉన్నా ఎలాంటి సైడ్ ఎఫెక్ట్స్ లేని, ప్రపంచంలోనే అత్యంత మేలైన దివ్యౌషథం అమెరికా వారి నేచురల్ “ఇమ్యునోథెరఫి”తో శాశ్వతంగా నయం కాగలదు. 8247080919\9642967123

  • I’m preparing food for my aunt who is undergoing chemotherapy. Her appetite is really low. Food presentation I noticed kinda stimulate her appetite. Like I will make something interesting and pretty each meal time. I am making my own recipes using her high-caloric milk supplement during breakfast. Colorful plantbased food also stimulates her appetite. It is true that the flavours has to stimulate all her taste buds for her to keep on eating. So I am getting creative as I can to make her something pretty and tasty each time so she is looking forward for every meal I make. It is great that I also have passion in cooking:)

  • Wow!! Nailed it I totally can’t fast without caving in like two days later and eating like all day long. It’s like I freak out or something… I can only do the fast from dinner to breakfast 12-14 hours.

  • my mother is suffering from Rectum Cancer last stage and just completed first chemotherapy. she’s not digesting food properly. plz suggest

  • Hello. My son has not eaten food for over 3 months now after his tongue cancer treatments. He just can’t seem to find anything that is satisfing. All he eat eats is boost and milk together. I worry about his health. Any suggestions? thanks!

  • since cemo will also kill the good cell and weaken the immune system, what food and diet should patient take to increase the immune system? does anybody know?

  • I craved apples, bananas and potato soup. Wish I knew about this when I was going through treatment. My nutritionist wasn’t helpful like you. Thank you:)

  • What is your current post-run routine? Let us know in the comments if you have tried any of these exercises, or if you will be incorporating them into your running routine from now!

  • Hi guys, I fell over in April, off the curb and landed on my hips, The bruise covered my leg. I am still not running because I damaged the soft tissue can you help me with this with some exercises? X

  • I love all these foods! I do oats with Vega Sport vanilla, cinnamon, peanut butter and chia seeds. Pretty much my go to for any time!

  • Mam please show leg exercises for muscle stretch of one leg. I have a problem of this. How can I get same length leg, my body weight comes more on right leg not coming equal on both legs

  • Please do a follow along cool down video with timer. I keep forgetting the sequences of these moves and it’s a hassle to rewind the video mid cooling down.

  • I struggle to finish uploading my run stats before I come in my door where I’ll sit on my stairs begging for my fruit & collagen slushy (dairy restricted). Then I hit a very, warm shower (if it’s really hot outdoors just a warm shower). I press/squeeze my leg muscles there before stepping out of the shower—not really using a foam roller, which have hurt too much. I then do calf stretches on my stairs. I will add some of these stretches, but planks are too stressful on my wrist and shoulder joints.
    Thanks guys! Awaiting the next video. ☕️����‍♀️

  • Really useful thanks guys, and for the warm up with activations vid also very useful. One thing I noticed though… Andy does not like that glute/hip pigeon stretch!

  • Im nearly 65….just seen this channel. Sorry to tell you but I have run since I was 15…..I have never warmed up and never warmed down. I’m also not one of those silly types who run carrying a ridiculous plastic bottle of water; I would if I was taking part in the marathon des sables obviously…….

  • This is utter bullshit.
    Hey, certified strength and conditioning specialist here.
    Why go to see what Olympians are doing if you aren’t an Olympic level athlete?
    They win by a very small margin. Doing something that takes 15-30 mins post workout is probably completely unnecessary for most people and will take away from more important training time.
    Static stretching is also not fully supported in the literature for runners and even elite coaches debate on its effect for high level runners.
    It’s more important for beginners to just run. This video just tells you that you should do this without telling you how valuable it is, compared to what other things you could be doing, and it neglects the cost posed on the athlete

  • greetings from Bogotá (Sout America). impressive stretches, but please could you give some examples being in the park and not using the grass. I stretch after the running in the park not at home, and I found some stretching you mentioned a little strained doing on the grass, thanks,
    Andrés

  • I’ve been running for 6 weeks now. I tend to cool down with a walk for 5 mins + some stretching. I’ll give some of these ones a go though. Thank you for the video.

  • Never run! I did for many years and had to have my knees replaced at 60 and had 4 lower back surgeries since then! Ride a bike do anything but RUN!

  • She covered all the important points regarding intermittent fasting, this information is very useful for positive mindset people who wants to get rid of obesity, diabetes,PCOS etc.

  • I love all these foods! I do oats with Vega Sport vanilla, cinnamon, peanut butter and chia seeds. Pretty much my go to for any time!

  • I run around 8 miles daily on easy days… and a series of reps, intervals etc on hard days with rest days (cross training with squats instead). So, what works for me before every run…. 1 min walk + 4 mins 5mph jog. I do that even if I’m easy running. Then on the cool down it’ll always be 2 mins walk stretching intermittently as I walk. Always good for the next day. Works for me….
    I have to make sure I can keep training so it is very important to me to not be injured. This comes from my own trial and error over the years.:)

  • Eyes sucked in deep on both of them….. Do they hydrate and take in salt…. Neither one of them look healthy…… They look fit but not healthy… Hes got no muscle and She looks like her metabolic processes are off and in starvation mood. She got the body type of a big girl…. I would bet she was big as a kid… Loads of body fat and not tone. I like to run, but the shape it gives your body when you don’t do much else is not attractive. Body weight and resistance training should be incorporated as well to keep a balanced metabolism. Sleep, Salts, Sodium, H2O and some days off would make them look alot healthier

  • This is not that useful for me. Good exercises, but how am I supposed to follow along? Pressing pause/play the whole time and having to count everything is a bit tedious. A follow along routine of this would be great!

  • Nice video guys, stretching and aftercare is the most important thing in maintaining year round performance, especially as we get older (I speak as a near 40 yr old lol) My own personal routine would contain a stroll down, followed by a series of similar style stretches, maybe some foam rolling/golf ball release work (once or twice a week, when I’m not being lazy ��) then I’ll have a contrast shower… hot/cold… both have their pros and cons but to me it’s never an exact science and it hasn’t caused me much harm yet so….. then I’ll be sure to down at least 0.5 1L of water mixed with some creatine and depending on the time and how busy I am, a good solid meal with carbs and protein… or a simple post w/o protein shake…

  • I suggested to everyone who wants to help their family members and increase appetite use marihuana in any way brownies, smoke hemp oil etc god bless

  • Disappointing that I couldn’t follow along, I had to keep pausing the video to actually do the stretches it was very annoying.
    Also where are the upper body stretches? What about arms, neck etc?

  • Stretching makes no difference to reducing injuries. That’s scientific fact, research backs this up. However, stretching might still be positive for other reasons perhaps.

  • I really only do calves, hams, quads, and a little hip perhaps. Right after the run while I’m still outside. Time is short these days. If you do a proper warm up and warm down on top of an hour run it’s getting on. One second in the door I also have a protein shake to feed and recover the muscles just worked.

  • How can I access the reference sheet / charts? I tried to access them through the link and then I created a membership account, but I don’t know where to find them

  • Tried this for about 2 weeks instead of my normal routine. Went to put my shoes on for a run Monday morning and my back seized up. While laying in bed for 2 days I watched a Bob and Brad video ( physical therapists) and they stated that bending at the waist and twisting, as demonstrated to stretch your hammies in this video, was one of the worst things for your lower back. So I will be going back to my old routine

  • Great video. Excellent point about not eating more than you normally would. I started working out after a couple years off. Appetite doubled! Gotta increase my “D I S A P R I N” as Cartman would say ��.

  • Stretching makes no difference to reducing injuries. That’s scientific fact, research backs this up. However, stretching might still be positive for other reasons perhaps.

  • I just started training for my first ever half marathon today! Before today, I couldn’t run 600m without almost dying, and I go for 4.5km walks daily.
    But after watching a lot of your videos, and applying the tips and tricks, I ran a full 4km!! I am mind blown! Breathing, foot placement, music, mental positivity, warm ups all make HUGE difference!! Holy moly!

  • Thanks for this video very useful and feels great. So do you recommend doing these stretches straight after a run? Or can I first take a shower, eat and drink something, play with my phone a bit, and then stretch?

  • So glad i found this channel. I run alot but never stretch, never cool down and just recently bought a foam roller. Im going to start following the advice of this channel.

  • Hey there I find that some of the stretches you offer after a run are a bit too extreme, you have to experiment and find out which ones suit you the best with the hamstring, calf and other muscle groups as long you find that out, you cannot go wrong with that.