Next Video to Watch: 🔥 Intermittent Fasting Benefits Over 40 kzitem.info/news/bejne/u3iMk2WBoap2aIY
@kimmnguni
5 ай бұрын
Thank you for your posts. You’ve made intermittent fasting so much easier to understand and you have also made fasting a lot more easy for me.❤️🙏🏾❤️
@Buyitforwife
4 жыл бұрын
Tons of great information - thank you for sharing! I know a lot people in my network that swear by IF. thanks for making this video!
@MikeCola
4 жыл бұрын
Hey 101 Mentor...thanks for watching👍 Best -Mike
@nevernishi
3 жыл бұрын
Hiii, I loved how everything is so detailed yet concise. Could please recommend should I drink apple cider vinegar before taking the meal or after?
@MikeCola
3 жыл бұрын
Hi Jahida, right before or right after are both good. Personally like to drink it right after. Thanks for watching the video👍. Best - Mike
@fehner27
Ай бұрын
Mike, love the video. I’ve been fasting and following similar eating patterns. I’ve lost 60 lbs in 4 months. Unfortunately I have back pain and side pain every day now. Is there something I should do to remedy that ? Thank you!
@MikeCola
Ай бұрын
Congratulations on losing all the weight... it's really hard for me to say where your back pain is coming from... have you mentioned it to your doctor?
@huntertony56
4 жыл бұрын
I'm so confused how do you avoid fats and carbs?Do you eat fats and protein one day then protein and carbs the next day?I do I 20/4 fast and how many calories do you actually intake in your body during your eating period??Thank u for the video I subbed?!!
@MikeCola
4 жыл бұрын
I generally don't mix high glycemic carbs like bread, pasta, rice with fats. I will mix high fiber vegetables with fats. I don't want a big spike in insulin from sugary carbs while I'm eating fats...it can possibly make it easier to store body fat. I try to eat my fats with protein and my carbs with protein most of the time. The amount of calories depends on your goals...if you want to drop body fat try 11 or 12 x your body weight and see how that goes. For example, if you are 200lbs. go with 2,200 to 2,400 calories during your eating window but throw in some higher calories (maintenance calories) days every week so you don't overdo it (it will be good for your metabolism). Thanks for Subscribing💪 Best - Mike
@huntertony56
4 жыл бұрын
@@MikeCola thank you for what your doing helping so many people !
@victoriamihai2239
5 ай бұрын
I have been on a diet plan drawn by a personal trainer since Oct 18. My blood pressure went from 150 to 120 in 2 weeks. Down to 111/75 in 5 weeks. I eat healthy food 6 times a day. I lost 6.5 kg in 3 months then I went in holiday for 2 weeks. I went vegetarian in India for safety. We ate whenever we could and whatever we could as there was a lot of distance to cover between cities. My weight stayed the same miraculously. My diet is higher protein, lower carbs and calories count. I have never been fat but even though I was doing a few gym classes a week and walking I was putting weight on. Some weeks a I do a 24 hour dry fast. That helps with weight loss too. I quite agree with drinking water with minerals and being on lower carb diet before fasting. The weight loss will be maintained. Thank you!
@jennygibbons1258
3 жыл бұрын
Thanks for the simple food plan and explanation. I’m battling severe diabetic insulin resistance and following this has been life changing. I also switch it up on days when I’m not so hungry and go longer than 16hrs before first meal. Great video 👍🏾
@MikeCola
3 жыл бұрын
Hi Jenny, Sorry about the diabetic insulin resistance...I'm glad the video helped. Check in with me from time to time and let me know how you're doing. Best - Mike
@charlesjenkins8078
5 ай бұрын
Just found your web site.Really enjoy!
@MikeCola
5 ай бұрын
Awesome, thank you!
@Alba4
3 жыл бұрын
🙏
@Alba4
3 жыл бұрын
Thank u Mike 😀
@MikeCola
3 жыл бұрын
Hi Albana, Thanks for watching the video 👍. Best - Mike
@NewCreationInChrist896
2 жыл бұрын
Excellent video however too much protein converts to fat. If you're sweating alot if course drink alot of water. But drink water throughout the day continually without being overly concerned about how much. Not everyone is an athlete sweating all the time and lifting heavy weights.
@MikeCola
2 жыл бұрын
Hi Lisa, thanks for the information 👍. Best - Mike
@Happy-jv9fd
2 жыл бұрын
What you think to consume small % of Quinoa?
@MikeCola
2 жыл бұрын
I think a little quinoa is OK 👍
@Tech-nicallyBlack
4 жыл бұрын
I don’t like meat, and I’m on a budget so fish is gonna be seldom for me. Do you have any suggestions? Is canned salmon and tuna in water okay? Also I love 2MAD. I’m 180 and have to lose weight for AF Officer School because I graduate soon. My body fat percentage is 30-35%. My macros are 25 C , 35 P and 40 F. I also plan on doing ADF because days where I work I’m just so busy but I squeeze in cardio. When I’m doing online class I tend to eat and weight train. I just don’t like OMAD because it makes me feel sick.
@MikeCola
4 жыл бұрын
Hi Jhayda, Yes, Canned salmon, tuna, and sardines are great. I think you have a good plan. The only thing I might do with your macros are...A little more fat and fewer carbs. I have a formula you can use in this free download bit.ly/2zaxLKf . Good luck with Officer School. Best - Mike
@Tech-nicallyBlack
4 жыл бұрын
Mike Cola Thank you so much!
@MikeCola
4 жыл бұрын
@@Tech-nicallyBlack Thanks for watching the video. Best - Mike
@pichhim1689
Жыл бұрын
Hello Sir, Long time fasting, can cause sludges in bile duct or gallstones? Thank b4 hand!
@phoebe9825
Жыл бұрын
Thank you so much for this, I have 14 pounds I want to lose and I was making the mistake of putting half and half in my morning coffee and skipping breakfast.
@MikeCola
Жыл бұрын
Good luck with your weight loss journey 👍
@phoebe9825
Жыл бұрын
@@MikeCola Thanks, this all makes so much sense, even if I have my first black coffee at 1030 and then add milk to the remaining half cup at 11 I can tell my digestion is 'waking up' and ready to eat my first meal of the day
@chris53small
3 жыл бұрын
Hi Mike i get what your saying but is this diet really going to work if your trying to build a lot of muscle i have done intermittent fasting 16/8 and tried Keto but my doctor said my cholesterol was too high. Im 56 and go to the gym 4 or 5 mornings per week and my plan is to build a six pack , so im already pretty Solid in build as i have always been but i wonder if I'm training like i do at 5 30 am and not drinking a protein shake until midday am i wasting recovery food. Just started following you channel , its really good
@MikeCola
3 жыл бұрын
Hi Peter, If you're 56 and want to get a six-pack... I think it might be a good idea to do a protein shake right after your resistance training workout. If you're doing cardio, you might want to skip the shake. If you want to get too low body fat levels, I would do a few things. 1- Start tracking macros. See what percent of your diet is protein, fat, and carbs. I would always keep your protein consumption on the high side-about 1 gram of protein per pound of body weight. I like more of a low-carb diet (I think it's healthier). Not Keto, just low carb (100 grams of carbs per day if you are working out a lot), but you could go with more of a traditional higher carb lower fat bodybuilding type diet as well. The only diet that will never work is eating high carb and high fat together. Start tracking your macros....keep protein high and experiment by making adjustments to fat and carbs. See what works for you. 2- I would also track your calories and cycle in and out of a calorie deficit. For example, when you're doing a strenuous resistance training workout, have your protein shake and be in a positive energy balance or at least maintenance calories. On cardio and rest days, make sure you're in a calorie deficit (but don't cut back on protein) 3- If you like 16/8 fasting but work out in the morning. Try to have dinner as early as possible. Don't take in any calories after dinner and see if you can go 16 hours in a fasted state. I hope this helps. Let me know how you're doing in a few weeks. Best - Mike
@rouguiatoukwi1838
3 жыл бұрын
Hi love your explanations thanks very much I really want to loose weight by April so that it's will be my birthday present I'm 82kg now what type of diet plan do you advise so that I will reach my goal weight 70 to 65 by April please please advise thank you love from England 😊
@MikeCola
3 жыл бұрын
Hi Rouguiatou, I really like the diet plan explained in the video. Low-carb whole natural food diet combined with intermittent fasting. I think you can do it👍. Ask me as many questions as you need along the way. Best - Mike
@BradPavlovski
3 жыл бұрын
Hi, i was wondering if i can put milk in the coffee. Cannot really have it black, i usually have it with a lot of milk. Thanks
@MikeCola
3 жыл бұрын
Hi Brad, try to put in as little milk as possible. But if you have to drink it light...you still will get most of the benefit of the fast. You might find this video helpful: Will Coffee Break A Fast? kzitem.info/news/bejne/k6Fs3niOf3x5Z5w Thanks for watching the video👍. Best - Mike
@ajdafitnessguy8021
2 жыл бұрын
6:05 you mention carbs are bad but list carbs that are on the lower end of nutritionally elite. Legumes??? Whole grains? It’s damn near impossible to have high fiber without fruits and carbs 🤷🏿 I mean you would have to eat a lot of veggies regularly to do that
@MikeCola
2 жыл бұрын
I generally eat one avocado every day... That gives me about 14 to 15 g fiber plus I have a cup of berries, a big salad (arugula) and a few servings of vegetables. I get a decent amount of fiber without having to eat whole grains or legumes. Best - Mike
@Darcy555.
3 жыл бұрын
Hi Mike, greetings from Ireland 🇮🇪, just subscribed to ur channel, love ur videos and advice 😃👍
@MikeCola
3 жыл бұрын
Hi David, Thanks for subscribing to the channel👍👍👍. I appreciate it. Best - Mike
@LS-ny6pi
8 ай бұрын
You're amazing, thank you for this education!
@MikeCola
8 ай бұрын
Glad it was helpful!
@apieceofWinter
Жыл бұрын
Is oatmeal good? I know it has carbs so is it something I should not eat every day?
@MikeCola
Жыл бұрын
I think some oatmeal is OK. It depends on how many carbs and calories you're eating in general
@ajdafitnessguy8021
2 жыл бұрын
You gave a key at the end with your description of apple cider and blood sugar levels
@MikeCola
2 жыл бұрын
Hi AJ, 'Thanks 💪 Best - Mike
@roni5884
3 жыл бұрын
Hi Mike, Turmeric and hot water is acceptable in fasting? ---Vinayak
@MikeCola
3 жыл бұрын
Hi Vinayak, Yes, Turmeric and hot water is acceptable. Best - Mike
@alfrednunez4993
3 жыл бұрын
Hi: what brand of sardines do you recommend? In olive oil or water. Thanks
@MikeCola
3 жыл бұрын
Hi Alfred, I like BELA... Wild caught sardines in organic extra virgin olive oil. They are from Portugal and it's also a PBA free can. Thanks for watching the video. Best - Mike
@hankmancil178
3 жыл бұрын
Fibrous carbs should be ok though correct?
@MikeCola
3 жыл бұрын
Yes, Hank... Fibrous carbs are recommended 👍 Best - Mike
@marycallahan5911
4 жыл бұрын
Excellent video Mike! Great information.
@MikeCola
4 жыл бұрын
Hi Mary, Thanks for watching👍 Best - Mike
@iriseiselt934
3 жыл бұрын
Iam 87,5 Kilos So how many liters of fluids should I drink daily please???? I do between Omad & 18:6 hour’s 😅😅😅 God Bless You Greetings from Germany 🇩🇪
@MikeCola
3 жыл бұрын
Hi Iris, drink 1/2 your body weight in ounces of water every day. For example, if you are 150 pounds drink 75 ounces of water. Best - Mike
@mukaopal
4 жыл бұрын
how long will it take to see physical results?
@MikeCola
4 жыл бұрын
Hi Muhelisi, I think you'll start noticing a difference within a couple of weeks. A lot of it depends on how bad you're eating before you start. Thanks for watching the video. Best - Mike
Жыл бұрын
Thanks for this video
@MikeCola
Жыл бұрын
Most welcome
@conrad152
3 жыл бұрын
Excellent video, Mike.
@MikeCola
3 жыл бұрын
Thanks Conrad 🙏 , I hope the video helped. Best - Mike
@mariafihn6874
2 жыл бұрын
great video!!
@MikeCola
2 жыл бұрын
Thank you!!
@uhohotdog3483
2 жыл бұрын
Great Content 👍
@MikeCola
2 жыл бұрын
Thanks for watching the video👍. I'm glad you liked it Best - Mike
@sugarsweet8598
3 жыл бұрын
Helpful. It's the fruit!!! 😫
@MikeCola
3 жыл бұрын
Thanks, Sugar Sweet. If you love fruit try to limit it to just berries. Berries are pretty low in sugar and fructose. Best - Mike
@sugarsweet8598
3 жыл бұрын
@@MikeCola thank you. Ive been eating apples. Will lay off till maintenance. I don't mind a 3 lb weight fluctuation during maintenance. But I keep sabotaging my last 12 lbs with fruit. I thought it was the avocado and 3 tablespoons of peanut butter. But I think it's the apples??? So I'll try 2 T of peanut butter on celery for a few days.
@MikeCola
3 жыл бұрын
That sounds like a good plan 👍. I think you'll do much better eliminating the apples. Best - Mike
@AceHardy
4 жыл бұрын
👨🍳
@MikeCola
4 жыл бұрын
Thanks, Ace👊. Best - Mike
@Alba4
3 жыл бұрын
Which is the best bead to eat for breakfast?
@MikeCola
3 жыл бұрын
Hi Albana, try to minimize the amount of bread you're eating but if you love bread try to go with sourdough or rye it's lower on the glycemic scale. Best - Mike
@starlinkfs2488
4 жыл бұрын
Thanks. I came across your video as I was looking for how to lower high blood pressure naturally. Am overweight n want to loose weight fast
@MikeCola
4 жыл бұрын
Thanks... Intermittent fasting, weight loss and increasing your insulin sensitivity can all help with blood pressure. I have a few videos on how to lower high blood pressure naturally. High blood pressure runs in my family so I try to stay on top of the latest research. 1- Does Intermittent Fasting Lower Blood Pressure? kzitem.info/news/bejne/jqV9tHWNkWtnhpg 2- How To Lower Your Blood Pressure Naturally Without Medication kzitem.info/news/bejne/yoB-0I6Kk4aSkqQ 3- Hibiscus Tea - Naturally Lower Blood Pressure kzitem.info/news/bejne/2IV8sWx9qZ5mnno 4- Beet Juice (Lower Blood Pressure & Increase Exercise Performance) kzitem.info/news/bejne/1aCglnuFk19lg34 Stay healthy...I hope the videos help. Best - Mike
@starlinkfs2488
4 жыл бұрын
@@MikeCola waoh. You are God sent! Thank you so so much Mike
@hankmancil178
3 жыл бұрын
Elvis Presley!
@MikeCola
3 жыл бұрын
Yes, I grew up watching Elvis movies 🎸. Thanks for watching the video 👍 Best - Mike
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