Speaker A
If you are starting your meal with French-style bread, I’m telling you honestly, you’re in for a rough time.
Prof. Dr. Osman Karakaya shares 10 rules for healthy weight loss, managing diabetes and hypertension without medication, emphasizing two main meals and no snacks.
Key Takeaways
- Two main meals a day with no snacks is more natural and effective for weight loss and metabolic health.
- Snacking causes blood sugar spikes and hunger, undermining weight loss efforts.
- Meal timing with at least 5 hours gap supports controlled hunger and better health outcomes.
- Individualized meal plans are necessary, especially for patients with diabetes or other health issues.
- Strict adherence to these rules can lead to significant weight loss and improved chronic disease management without medication.
What the video covers
- Start with two main meals a day, avoiding snacks to prevent blood sugar spikes and insulin surges.
- Maintain at least 5 hours between meals to allow manageable hunger and better metabolic control.
- Snacking, including nuts or sweets, disrupts the program and leads to hunger and weight gain.
- The program aims for controlled, manageable hunger rather than constant eating.
- Adjust meal frequency based on individual health status, especially for diabetic patients on medication.
- Protein and vegetables should be prioritized at the start of meals for better metabolic outcomes.
- Avoid frequent small meals as classical nutrition advice; it is outdated and counterproductive.
- Success depends on strict adherence to meal timing, content, and avoiding hidden snacks.
- The program has shown significant results, such as 9 kg weight loss in 2 weeks, even in children.
- Lifestyle and metabolic health improvements can reduce or eliminate the need for diabetes medications.
Chapters
- 00:00Introduction and Overview of Weight Loss Program
- 03:35Rule 1: Two Main Meals a Day, No Snacks
- 07:17Impact of Snacking on Blood Sugar and Hunger
- 11:00Common Mistakes and Hidden Snacks
- 14:00Rule 2: Minimum 5 Hours Between Meals
- 14:59Managing Hunger and Meal Timing
- 16:36Program Success Stories and Final Advice
Full Transcript — Download SRT & Markdown
Speaker A
I mean, they lose 9 kilos at the end of 2 weeks, but there is no struggle involved. There is no problem at all.
Speaker A
Now, with Dr. Osman, we will discuss 10 rules that include losing weight in a healthy way and getting rid of high blood pressure and diabetes without using medication. I recommend that you listen to them all one by one. If you
Speaker A
think this program and programs like it add value to your life, I have a request. Please subscribe to the channel. With your support, we are about to reach our short-term goal regarding these channels. You are a part of our history, and you are with
Speaker A
us on this journey. Please check one more time right now if you are subscribed. Let’s continue then, Doctor. Now, with your permission, I’m starting. I will read them one by one. Then I will ask you to provide some explanation for them. So, if we
Speaker A
can apply these 10 rules—and I’m saying this to myself first—I expect that we will live in a more comfortable and peaceful way. Now, rule one. You say two main meals a day, no snacks.
Speaker A
What is two main meals a day, and what does no snacks mean? I would like to ask you to expand on those. Because, for example, I just ate some junk food.
Speaker A
Does that count as a snack? I will ask that as well. Of course it does. Let me put it this way, Doctor. Depending on the situation, we do two main meals or sometimes three main meals, but certainly not
Speaker A
four. We are talking about information that was once told to us in classical nutrition or diabetes treatment, which is now 100% wrong and completely abandoned. An approach like "eat little and often" is absolutely not correct.
Speaker A
For people who are in a natural state and have truly manageable problems, for the friends and people who consult me or ask for help in this regard, I prefer two meals for patients whose condition I evaluate professionally and
Speaker A
deem truly manageable. However, sometimes with diabetic patients who have to use a lot of medication or are on insulin therapy, we start with three main meals depending on the situation, and then, once the condition is brought under control and we realize there are
Speaker A
no issues regarding risk management, we revise it back to two meals. Recently, one of our local patients in Nigeria, an extremely high-level bureaucrat, for instance... He was using 3 diabetes medications plus 16 units of insulin a day. For example, I initially
Speaker A
programmed his diet as three meals. We stopped his diabetes medications. I mean, we stopped them completely. His blood sugar is currently regulated. And under these conditions, just last week, I switched his program to two meals, and we are currently continuing with
Speaker A
two meals. So, the main idea here is this, Doctor. What is natural for us—leaving aside those who have diabetes or additional problems that need to be managed—if you don't have a truly serious health problem, we are talking
Speaker A
about manageable risks. Eating two meals a day is always more natural for us. So, the approach we apply in the program is based on two main meals, but as I said, depending on the situation, we sometimes increase this to three
Speaker A
main meals. However, snacks must absolutely be taken with our guidance and only if they are truly necessary.
Speaker A
Those things you mentioned, like saying "I ate a handful of cashews," or "a handful of peanuts," or "a few hazelnuts," or "I ate a cookie." Everything you call "I ate a slice of chocolate," those are all snacks. And
Speaker A
all of these will cause your blood sugar to rise again, lead to insulin spikes, and make you hungry once more.
Speaker A
Yesterday, a young brother of ours, who started this program, said to me, "Professor, I have frequent blood sugar problems and hunger attacks." He asked if this program would manage that. He basically asked, "Will I experience this issue again?" My answer is very
Speaker A
clear. If you follow these rules, stick to the meals, contents, and timeframes assigned to you, God willing, you won't have any issues in this regard. But if you continue your habit of snacking, if you go to the fridge and pop a leftover
Speaker A
slice of dessert, some chocolate, or even a spoonful of ice cream or any sweet into your mouth, let me tell you clearly: You have stepped outside of the program. And before long, an hour or an hour and a half later, you will
Speaker A
get hungry. If you ask what we professionally do here, Metin, we provide a manageable hunger. And the feedback we get from people is, "Metin, why am I not getting hungry?" Because all these people eat too much due to
Speaker A
intense hunger, and as a result of uncontrolled, unconscious eating, they have excessive energy intake and weight problems. However, we are talking about a controlled, manageable hunger. And look, in the screen recording I shared with you, that friend says he lost 9
Speaker A
kilos at the end of 2 weeks, but there is no struggle at all. There is no problem at all. I mean, I have an 11-year-old child patient who lost 9 kilos in a month, and we are talking about a
Speaker A
child who comes and goes happily. That is what I mean by a manageable hunger.
Speaker A
So, if it’s two meals, it’s two meals; if it’s three, it’s three. As long as you don't go outside of this, God willing, there is no problem. But again, I say this based on my experiences. As I mentioned at the very
Speaker A
beginning, some people come back having lost only 2.5 or 3 kilos after a month.
Speaker A
I tell my assistant, "Maybe I’m not explaining the issue or my point well." "Please, could you talk to them nicely in plain language?" "Is there a detail they haven't told us?" "Is there any detail we skipped, or that they refrained from saying, or didn't think
Speaker A
was important enough to mention?" "I'm asking them, Professor." They say, "Well, at night around 11 o'clock, I eat a handful of cashews." "I eat a handful of peanuts," they say. "Or I eat something sweet," they say. "What is that, Professor?" On the surface, it
Speaker A
looks like nothing. But I am telling you this clearly as a piece of medical information. A handful of cashews, a handful of peanuts, a handful of hazelnuts, or a handful of our local pistachios—the energy they provide you equals, in some cases, half the
Speaker A
calories of the meals we prescribe in our program. So you tell me you're doing two meals. Yes. By the book.
Speaker A
Because we also have them fill out a questionnaire at the same time. Like, I do this, I don't do that. Saying I follow this rule, I don't follow that rule. You look at it and everything seems positive, but it's very obvious
Speaker A
that something is missing. Because if they've come to us having lost only 2.5 or 3 kilos, there's a mistake somewhere. There is a deficiency somewhere. And when you push them a little, these people reveal those details they didn't
Speaker A
take seriously or didn't care about, like, "I ate a handful of cashews," or "I ate a handful of peanuts." That's why here is a clear piece of advice for you and for the viewers watching this program. Whether you are on a
Speaker A
professional diet or not, if you want to return to a healthy weight, you have no chance of success if you keep eating junk food, snacks, a handful of nuts, or "I ate this, I ate that," doctor.
Speaker A
Okay. I can say that's exactly what this rule is about. I understand. I clearly understood the snacks and the main meals. Although what we eat in the main meal is a different matter. We can talk about that later.
Speaker A
Now, rule number 2. There must be at least 5 hours between two meals. So you're saying I can eat two meals. I ate at 11:00, let me eat again at 2:00. That doesn't work, as I understand it.
Speaker A
Absolutely. Now, doctor, regarding this 5-hour issue, it's a minimum of 5 hours. If you are eating two meals, you can easily extend this to much more than 5 hours, to 7 or 8 hours. Because I'm speaking based on the feedback I
Speaker A
receive and my experience. If you stick to these contents, to the nutrition rules, to the rules in the items we will go through shortly, I can clearly say that you can go 5, 6, 7 hours without feeling hungry. Therefore,
Speaker A
eve
Speaker A
Can I interrupt for a second? Now, doctor... Of course, please. I had a shoot outside this morning. I went to the shoot. Around 12:00, when we were done with that shoot, I said to my friend, "Let's go have some soup
Speaker A
here." We had our soup. It was good, you know. We did that at 12:00.
Speaker A
Then... After the shoots were finished and so on. It was about 1:30. When I got home, it was around 2:30. And then we were going to record with you. We have a shoot. But I saw rice pudding in the
Speaker A
fridge, doctor. I won't say the rest. Okay. I see. Now, Metin, look, when you say "I had some soup," you aren't actually having a full meal. Our meals, the contents of these two meals we mentioned, are truly filling and are professionally
Speaker A
calculated and planned. How much protein do you need to get? What should be the amount of vegetables or salad ingredients to balance it out?
Speaker A
How many carbohydrates do you need to take for that meal? And which fruit, and how much of it will you eat? We provide these to you for that meal. I am sharing this now as very recent, truly, um, information. My wife is
Speaker A
currently doing this program. I mean, she had done it years ago. Upon my recommendation, even though she is at a normal weight, I convinced her that she needed to do it again due to involuntary changes in muscle, bone,
Speaker A
and fat ratios in women after menopause , and she did. She is still continuing it right now. Professor, I am telling you this as clear information. As an observation, she also says it is impossible for someone who eats this
Speaker A
amount to get hungry. "I am definitely not getting hungry," she says. All the feedback we receive is like this. But if you say "I only had soup at 12," this is not a healthy approach because you won't have received the amount of
Speaker A
energy we normally assign to you for a meal. Therefore, if you say "I ate rice pudding again 2 or 2.5 hours later," yes, you are going outside our rule, but you weren't even inside the rule from the very beginning. What I am
Speaker A
talking about here is this: You fully consumed the meal, the energy, and the calorie amount I assigned to you, in quotation marks. And 2.5 hours later, you went and ate rice pudding again, or any dessert or another meal. I am
Speaker A
talking about this, but if you say " Well, sir, I had soup, then 2 hours later I ate this, then 3 hours passed and this came up, I ate dessert with friends, went here and there, had ice cream," we are already talking about
Speaker A
the problems and troubles of eating this way, Metin Hodja. But if we need to speak specifically about you, for instance, your body type, your build— I say this as a friend who has known you for years. I mean, your system is
Speaker A
very problematic regarding calorie management. That's why you can maybe manage the situation by eating this way . Your system, your metabolism allows for this. But I frame these rules based on the reality that the population we work with around us is not as lucky as
Speaker A
you are. That is why, putting it in quotation marks, you are not the right example for us. I mean, from this perspective, if we go by you, we might draw the wrong conclusions. I mean, people would then say this. "Well, this
Speaker A
guy eats every 2.5 hours, but he looks quite healthy and fit." He is not overweight, but as I said, the subject is not suitable for being exemplified through you. That is why this reminder Yes. you did well. Plus, you say it
Speaker A
yourself as well. Everything is not just about physical appearance; I mean, there are other things, too. Of course.
Speaker A
Hodja, now now let me say something else. Go ahead. Um, I apologize, Metin Hodja. Recently, an academic friend of ours in Nigeria, 1.80 meters tall, around 146 kilos—I mean, truly a seriously obese friend, so when you see him, as they say,
Speaker A
he’s like a wrestler, a mountain of a man. Quite healthy, good. Of course, that "healthiness" is in quotes, with an exclamation mark, but when I evaluated his reports, this friend was truly shocked by what I put in front of
Speaker A
him. He said, "Doctor," he said, "we have been rotting from the inside." I mean, I wasn't aware of it. Why? For example, we have something very simple, doctor, a misleading test. For instance , we go and have our blood sugar
Speaker A
checked using a friend's or neighbor's glucose meter. We say, "Oh, okay, it's normal, it came out 90, say 100." You said earlier, how accurate is it to just look healthy on the outside? Yet, even though this friend's blood sugar
Speaker A
appeared normal, three other parameters related to his blood sugar and sugar metabolism turned out to be extremely impaired. Besides that, there was a severe Vitamin D deficiency.
Speaker A
Furthermore, there was a serious problem with his iron stores, and so on . Yeah.
Speaker A
Now, here is what I want to explain. When we approach the situation holistically—you know the example I always give—modern medicine has taught people and made them perceive the body, so to speak, in pieces, like the parts of a puzzle. It perceives and
Speaker A
tries to manage blood pressure as a separate problem, diabetes as a separate problem, sleep apnea as a separate problem, or high cholesterol and hypertension as separate problems.
Speaker A
No, I am telling you. When you look at people holistically, all of these problems are directly related to one another.
Speaker A
Doctor, now I am moving on to Rule 3. You say in Rule 3 that every meal should be finished in at most minutes.
Speaker A
So, is the time between sitting down at the table and getting up 45 minutes?
Speaker A
Yes, doctor, that is the maximum. The main idea here, Metin, is this. No one really eats for 45 minutes. Normally it doesn't take that long, but in meetings you attend, environments you have to be in for work, or at invitations and
Speaker A
restaurant settings, meals take much longer than usual. You know, first salads, then appetizers, then main courses, followed by desserts, and so on. So it's spread out over time. You look and realize two hours have passed while you're still sitting at that
Speaker A
table. This type of eating habit is not compatible with us, neither culturally nor metabolically. Our business with food does not have to be extremely fast . I am not talking about swallowing without chewing, so to speak, but completing the whole process related to
Speaker A
eating—everything included—within 15-20 minutes, or a maximum of half an hour. We will talk about this in a bit.
Speaker A
I mean, after finishing the fruits or the dessert you intended to have after the meal, you should not stay at the dining table any longer. Doctor, the main idea here is this. Therefore, if it is a habit to eat over very
Speaker A
spread-out, long periods of time—like going back and forth to eat, or due to work intensity, saying "let me grab a few bites, go back to work, then come back and snack again" style. If such habits exist, this is a reminder
Speaker A
regarding them, and it is also an important rule, doctor. Therefore, we need to finish our business with food in 20 minutes, half an hour, or a maximum of 45 minutes, and so to speak, close and tie the bag.
Speaker A
Got it. Then I ask now as a member of the audience. Let's say we will finish everything in 30 minutes total. I mean, we had soup, we had the main course, we had salad, and so on. Well, there is
Speaker A
dessert, there is fruit, etc. Are we going to fit all of these into this 45- minute, 30-minute window?
Speaker A
Yes, all of them, professor. All of them, as I mentioned just now, if they are on your menu or in your eating and drinking program for that day—I am talking about a healthy diet in this sense, of course. Uh, we will talk
Speaker A
about other details in a moment, of course. We need to relate all of these to each other. Therefore, we need to consume carbohydrates, desserts, and fruits right after the meal in the content we mentioned, so they come last
Speaker A
, and then finish the eating and drinking process as we said in the previous rule above, without putting anything else in our mouths for a minimum of 5-6 hours. Metin, professor, that is the meaning of the rule here.
Speaker A
I understand. Okay. I understood well, professor. Very well. Now, professor, I am moving on to rule 4. You say that for a meal, it is a very critical point , one must start with protein, vegetables, or salad first. So, we just
Speaker A
sat down at the table. There is soup, for example. And let's say there is bread next to the soup.
Speaker A
The moment you say "let me take a bite of this bread," it's all over, I suppose, professor.
Speaker A
Absolutely. That is the main idea behind this reminder anyway. When we look at it according to Anatolian tradition, we all love bread. We always enjoy eating meals with bread. Uh, looking at it in this sense, not as a
Speaker A
disrespect to bread, but as a carbohydrate—especially if it is made from refined, whitened flour, that " francala" bread, as they call it. If you are starting your meal with " francala" bread, I tell you sincerely, may you have mercy on yourself. You
Speaker A
will get hungry, professor. Some people even say, you know, "this bread is so good.""The more you eat, the more you want to eat," they say. It really is like that. Because if you start with carbohydrates, it puts you into a
Speaker A
vicious cycle that will make you hungry again in half an hour, an hour, or an hour and a half. Therefore, professor, in our rules, as you read in the heading you mentioned, we do not exclude proteins—if it is soup, if
Speaker A
you are talking about lentil soup, lentil soup is a food we accept as a plant-based protein source in the legume class. After eating 3-4 spoons of that, eating bread, or, sir, if it is chicken, meat, eggs, or say fish,
Speaker A
taking a few bites of these before other things, or, sir, the vegetable or salad menu is ready in front of you.
Speaker A
Taking 3-4 bites of these first. We are talking about eating them first, so to speak, and only then starting to eat bread and carbohydrates. This is also a very important rule. Why? Because if you prioritize carbohydrates, as I said
Speaker A
, especially breads made from white flour, the probability of you failing to achieve that minimum 5-hour break we mentioned above is very high. It is only at this point that you feel those hunger crises, that feeling of, "my
Speaker A
blood sugar dropped, my hands and feet are shaking, I absolutely must eat something." But if you prioritize proteins with vegetables or salads as I said and start with those, these hunger crises or hunger attacks we mentioned will not occur, God willing. That is
Speaker A
the explanation for this rule. Yes, professor. Okay. This was very important. Because, for example, you go to a restaurant. Look, do you know what happens? You go to a restaurant. A nice restaurant. When I was in Turkey, there
Speaker A
was a place in Adem, I won't say the name now. When it comes to mind, I sometimes miss that place. They bring you bread in a basket. Tiny little pieces of bread. And they put butter next to it, professor.
Speaker A
They say, "Soothe your hunger a little. " There is also something called a stomach liner. A liner. Anyway, you soothe it like that. Then they say, " Your food will come," and so on.
Speaker A
However, they give you that. Once you eat it, after a while, you start craving something again. So, this is a good thing for restaurateurs.
Speaker A
Well, I mean, they, of course, I’m saying this in quotes. They are not doing it with malice or bad intentions.
Speaker A
But as a gesture of hospitality, or while you’re there—you came hungry —in the period until your order arrives, they want something on your table for you to snack on. So, these are actually good things on the surface . Yes. But when you look at it from the
Speaker A
perspective we’ve mentioned, that hot bread arriving, accompanied by, I don’t know, butter, this or that...
Speaker A
Those appetizers you snack on pull you back into the vicious cycle we’ve been talking about. Professor, this is our struggle. You are currently talking about one of the mistakes we need to manage and one that we accept as normal
Speaker A
or correct, even though it is natural to us. And as you said, maybe if the restaurant doesn't do this, we blame or condemn them. We say, "My friend, we’ve been sitting here for 15-20 minutes, you didn't put anything in
Speaker A
front of us, we haven't eaten or drunk anything." However, when we look at it from this perspective, we are choosing a mistake, but we aren't aware of it, professor. Both for the restaurant owner—the person serving you—and regarding your own choices, we are
Speaker A
carrying out this mistake we mentioned. Of course, it might be wrong in terms of health, but from the restaurant's perspective, it can make them eat much more. That is another type of marketing . Now rule 5: only one main protein group
Speaker A
will be used in a day. This is already very critical. This is what you have been saying since the very first broadcast we did. What does it mean for there to be only one main protein group on our table when we are eating a meal?
Speaker A
Now let’s look at this. Yes. Well, professor, we have talked about this often and tried to explain it with some examples. And frankly, what happens if proteins mix? I mean, should we not eat Iskender kebab? What happens if we don’t put yogurt on top of the
Speaker A
doner? What happens if we do? Or, I don’t know, what happens if we eat eggs, or eggs with sausage, or just sausage on its own? All of these have been directed at us and you many times as criticisms we’ve encountered—in
Speaker A
quotes—or as joking complaints, whether in comments or face-to-face. Honestly, I’m referring to a video that has been trending recently, as you know, about a group of Hasidic Jews in America. I watched that video, and if you recall, I mentioned this to you.
Speaker A
In the law of Prophet Moses, I had explained that there are very strict rules regarding not consuming dairy and meat products together, and even about them not being sold in the same aisle as part of kosher laws. And in that
Speaker A
program, the resident of the house they were touring says, "Our kitchen has two separate sections.""Here," they say, " dairy products or related items are cooked or prepared." Even their ovens are separate. On this side, preparations for meat products are made
Speaker A
, and its oven is separate. Now, in Islamic law, regarding our Prophet's eating and drinking habits, we certainly don't face such strict rules.
Speaker A
But in the books of Prophetic Medicine, a detail comes up, and I have shared this before. It says that our Prophet would not mix different foods together.
Speaker A
Now, this doesn't come before us as categorized information saying, "he wouldn't mix dairy and meat," or this or that. But in my own professional practice, based on my knowledge of metabolism and the examples I've shared with you, and regarding the law of
Speaker A
Prophet Moses, If it has been established in such a way, I persistently defend this rule because I believe the wisdom behind such divine knowledge should be investigated and taken seriously. And when these people follow the program I recommend to them,
Speaker A
they report extremely significant decreases in, for example, gastrointestinal complaints, heartburn, reflux, or excuse me, constipation or bloating-type symptoms. Therefore, by standardizing proteins, we increase the quality of digestion. At the same time, we prevent the involuntary increase of the amino acid load in the body, and it
Speaker A
becomes possible for people to both increase and facilitate the quality of digestion in the stomach or small intestines in a healthier and more comfortable way. I don't know if I could explain it, but that is the main idea here.
Speaker A
You had already explained this in great detail and at length. It is also in our other videos.
Speaker A
Yes. For instance, what you summarized as one type of food in a single meal, you had already explained at length how eating a wide variety of foods could affect the body's digestive system. It can disrupt the whole system, that is.
Speaker A
Yes. If you recall, we had also done this program with Mr. Aydoğan. I had expressed it on your programs as well.
Speaker A
In the Holy Quran, in Surah Al-Baqarah, especially in the 61st verse, in the language of Prophet Moses, meaning Allah the Almighty tells him that a single type of food is more beneficial, and again in the language of Prophet
Speaker A
Moses, we encounter a warning saying, " Do you want to exchange what is better for what is inferior and less valuable?
Speaker A
" That is why we had also done a program about this, and there, look, at the end of the verse, it says, " humiliation and wretchedness were stamped upon them." Meaning, because they made such a choice, the stamp of
Speaker A
humiliation and wretchedness is placed upon them. Doctor, look, my intention here is not to take the subject into a philosophical or mystical dimension. I do not want to speak like a theologian or a religious scholar, but the concept
Speaker A
we call "zillet"(humiliation) essentially means—in its Arabic sense —a person becoming unable to cope with something, meaning they cannot make it yield, or they find themselves forced to bow down or submit to the situation they face. You become, so to
Speaker A
speak, a prisoner of your high blood pressure. Sir, you become a prisoner of diabetes. You become a prisoner of the other metabolic difficulties it causes you, and you become unable to control your own body. This is truly a state of
Speaker A
humiliation. When we look at it, what we call "meskenet"(wretchedness) is a more permanent state. And God Almighty says in that verse, "The stamp of wretchedness was placed upon them." That is to say, to place a stamp means to make something permanent. It means
Speaker A
passing a final judgment regarding it. And God forbid, what is the result that emerges at the end of these choices, these wrong choices, Metin hocam? God forbid, it is a heart attack. God forbid, it is paralysis. God forbid, it
Speaker A
is kidney failure or the loss of visual function in your eyes. When we look at all of these, unfortunately, they are irreversible problems, and now you have had a heart attack and are heading toward heart failure. Sir, a clot hits
Speaker A
your brain vessels, you have a stroke, and you face an irreversible problem. Or you end up with kidney failure. You become a dialysis patient, or you lose your eyesight or it diminishes. You start having problems related to these.
Speaker A
In short, doctor, as I said, once we take this subject completely out of the religious or philosophical dimension and look at it again through the lens of metabolism, I can truly say this with ease. Even our wives, women, when
Speaker A
they wash laundry at home, they wash whites, colors, sheets, curtains, and so on, using separate programs, separate temperatures, and separate detergents according to their properties. Actually, when we mix proteins, we confront that vessel we call the stomach with a mash, a mixture
Speaker A
, where it doesn't know what to do, so to speak. Whereas when you eat a single type of food, when you take a single type of protein for that meal, your stomach knows what to do. Your intestines also know which enzyme to
Speaker A
use and how much intervention is needed for digestion. This means an improvement in your digestive quality.
Speaker A
It means your stomach, your intestines, and your metabolism work comfortably. This is the philosophy of this rule, Metin hocam.
Speaker A
Yes, doctor. Yes. There is much more to be said about this, but you have framed it in summary and stated its philosophy . Then, doctor, I am moving on to rule 6. You say that the last meal should be
Speaker A
at 21:00, that is, 9 p.m. And you say that after that, you shut your mouth.
Speaker A
Yes. Now, doctor, 21:00 is, of course, the latest possible time. When we look at our two-meal program, for example, one should not leave the meal to such a late time frame. And I am not telling anyone, "You can go ahead and eat at 9.
Speaker A
" I am not saying that 9 is a suitable time for dinner. There is only a concession regarding this. For instance , due to your work, the traffic conditions of that day, or perhaps guests arrived. You were going
Speaker A
somewhere, you were delayed, and so on. For all these reasons, the latest off-routine schedule can be 9 o'clock.
Speaker A
But sir, is this written in stone? Of course it isn't. Sir, there are times when I'm hungry and I still haven't eaten anything. I might have to eat something at 10 or 11 o'clock. But know that what you are doing is wrong. We
Speaker A
care deeply about nighttime fasting, and let me tell you this as a clear rule, as clear information. We need to aim to stay hungry for a minimum of 12 hours at night, until breakfast.
Speaker A
Because contrary to popular belief, our body burns fat at night, professor. People run, exercise, do cardio, go to fitness centers, and so on, thinking they are burning fat. No, professor, while we are doing sports, while we are active, running, or playing ball, we
Speaker A
burn carbohydrates and glucose. However , during a long fasting episode at night, we burn fat. So, we burn fat while we sleep. That is why, please note, I had drawn attention to the concept of "breakfast" in English in
Speaker A
our previous videos and programs. I think it is a perfect word in terms of English etymology. We introduced it into Turkish as "kahvaltı," but you know, the word "fasting" in "breakfast" ...means fasting. It means breaking the night's fast. It means ending the fast.
Speaker A
In that regard, the longer and more uninterrupted we can keep our nighttime fast, the better our body's ability and capacity to burn fat will be. That's why we prioritize nighttime fasting, aiming for at least 12 hours of hunger,
Speaker A
professor. So, you should eat by 9:00 at the latest. No. In our program, when we design it with two meals, we say, for example, depending on the work situation or shift, this can be moved earlier. Sir, it can go forward or
Speaker A
backward, but after having a brunch-like breakfast at 9, 10, or maybe 11, staying hungry for 6, 7, or 8 hours—and this is not hunger. It is definitely not hunger. It is just a period of time when we do not eat.
Speaker A
Let's call it self-discipline. Because people do not feel hungry. After that, eating dinner at 6 or 7, I mean evening time, and then completely shutting down and maintaining a nighttime fast of 14 to 15 hours if possible. Right up until
Speaker A
the next morning's breakfast. In this way, you can burn fat in a healthy way; but sir, if you go and eat every evening after 9 or 10 o'clock, you are delaying the work your liver and metabolism need to do. Your metabolism;
Speaker A
you are keeping your metabolism extra busy during a time frame when it should normally be burning fat and putting your energy balance in order according to the needs of your metabolism. That is why such a rule exists. And if
Speaker A
possible, as I said, you should finish eating and drinking by 7:00 at the latest, not 9:00, and get used to a program where you can stay hungry for a minimum of 12, 14, or even 15 hours until the next morning, essentially
Speaker A
spending this intermittent fasting while you sleep. And let me state this clearly as well. "Can I drink tea during this time frame, professor?" Yes . "Can I drink coffee?" Yes. Can I drink water? Yes. Sir? Can I drink
Speaker A
herbal teas? Yes. Yes to all of these. But only watermelon, watermelon sir. Watermelon. I love watermelon too.
Speaker A
I love it a lot. But watermelon is a fruit that never appears in our program , sir. The reason for this is as follows. Fruits like watermelon, for example, like mango, pineapple, or banana are very sweet, nice, and we
Speaker A
enjoy them. However, their glycemic index is high, and in our program, in this program we implement and adapt, these are fruits with the potential to re-trigger your hunger. That is why we prefer fruits with a lower glycemic index, meaning the amount of sugar they
Speaker A
contain and the probability of triggering your hunger is lower—so to speak, "bland" fruits in quotes. For this, for example, our main preference is green apples, not fully ripened ones . One of them. Yes, sir, this is already in one of the rules. It is
Speaker A
something we structured almost like an absolute rule, but aside from that, if you ask which other fruits we prefer, sir, it could be pears, quince, kiwi, or blueberries. We prefer these types of fruits, sir. As I said, those
Speaker A
blessed fruits you mentioned, like watermelon, mango, pineapple—I love them too, but because their glycemic index and sugar ratio are high, they suddenly throw us right out of the program. Sir sir, we went somewhere for breakfast recently. Then, while we were sitting
Speaker A
after breakfast, they brought out some watermelon and such. There was an elderly gentleman next to me. I think he has something on his body that measures his sugar. A device. And it's connected to his phone. Do you know
Speaker A
that the device sounded an alarm after he ate watermelon? Of course. Of course, sir. 100%this is it.
Speaker A
It is truly a miraculous fruit before my eyes, a very wise fruit, and certainly beneficial. But, regarding the amount of sugar it contains, the example you lived and shared is extremely valuable. Its glycemic index is high. It spikes your sugar instantly
Speaker A
, the pancreas goes on immediate alert and secretes excessive insulin, and as I said, those intervals between meals that we emphasize, or the 14-hour fast from night to morning, would become, so to speak, invalid. Sir, you cannot make
Speaker A
that possible with these, with these choices. But now, as I explain these, the examples we give don't make us say this: Sir, I structure these examples strictly in the professional dimension of the event, but hey brother, we are
Speaker A
not on your diet. Are we never going to eat watermelon? Are we never going to eat mango or pineapple? Of course, that is not what we are saying, but if you are going to eat these fruits, know that they will trigger your hunger. It
Speaker A
means eat it without delaying it too much after a meal and without exaggerating the amount. Perhaps this tip is sufficient for those who want to integrate these rules we explain into their lives, rather than following the program, sir.
Speaker A
Yes. Yes. Alright. I won't dig into the topic any further, sir. Moving on. Rule . Rule 7. You need to drink approximately 2.3 to 2.6 liters of water daily. You have mentioned that if the weather is hot or you are
Speaker A
exercising, the need may increase. Yes, doctor. Now, doctor, here too, the amount of water we need to drink changes from person to person. Metin, we should calculate this roughly, at a minimum of 30 cc, or around 35 cc. I'm
Speaker A
giving an example for the sake of calculation ease. So, if you are talking about an 80-kilogram person, if you multiply by 30, it is 2.5 liters, and if you multiply by 35, they need to drink about 2.8 to 3 liters of water
Speaker A
daily. Let me give you another interesting detail, doctor. In the patient group I work with, due to the obesity, fatty tissue, abdominal or female-type obesity, there is a serious decrease in the amount of water their bodies should contain. And look, do you
Speaker A
know what these people say? We are doing an analysis now. Bioimpedance measurements. This is not an absolute datum. It is data generated by a computer algorithm. If you remember, we talked about this before. I had mentioned that we talked about
Speaker A
calculating fat, muscle, bone, and water ratios and that metabolic age is calculated based on this. Now, people's fat ratios come out much higher than they should be scaled according to their age group or body scale, and if you look at it in parallel—or
Speaker A
inversely proportional—to this, their body has much less water than it should ; for example, it should be 55%, but it comes out as 40-45%, and these people say in amazement, "But I drink a lot of water." But doctor, believe me, this is
Speaker A
definitive information, an experience. Since fat and water are by nature opposites, no matter how much water a very fatty body drinks, unfortunately, it has no chance of retaining that water. But despite this, for those trying to adapt themselves to this
Speaker A
program—at least within these rules after watching this video—what I can say is this: When you start burning fat , one of the most important things you can do to complete this metabolic cycle in your body is to drink enough water.
Speaker A
Meaning, trying to increase the water amount as fat decreases. Doctor, when fat is high, unfortunately, we really have no chance of increasing the water.
Speaker A
That is why this rule is very valuable in itself. But if you are not on a solid diet, or if you are not restricting calories, then no matter how much you drink, it will be expelled from your body—pardon me—as sweat
Speaker A
or urine, meaning you won't be able to retain that water in your body, doctor.
Speaker A
That is why we will reduce the fats. In the body. Yes. In the continuation of this information , it is useful to share this as well, doctor. If you remember, it was speculated a lot, too. They even bothered you a lot about it. In the
Speaker A
comments under the videos and content, we must be careful not to drink this water immediately before our meals, during meals, and in those half-hour timeframes right after meals. I mean, people approach this differently. Like, "Sir, should we not drink tea, should
Speaker A
we not drink water, should we not do this, should we not do that?" Doctor, as I said, I say this from my perspective, regarding the content and seriousness of this program we are doing. It is one of our rules; those
Speaker A
who follow it see the benefits. I wish those who don't follow it the best of luck. I mean, I'm saying this based on the minimum feedback I receive from my close circle of doctor friends and the senior colleagues I work with at the
Speaker A
hospital. Never mind the patients. People I meet with one-on-one every day say that just by following this rule, their 15 or 20-year-old acid reflux complaints have vanished, and they test it on themselves. For instance, a professor friend, a senior colleague of
Speaker A
ours, says, "Doctor, whenever I drink tea with my meal or breakfast, or drink water, the reflux starts up again." He says, "If I accidentally drink it out of absent-mindedness, it’s all over for me.""I experience reflux that evening, but if I'm careful, I don't
Speaker A
have it at all." So, this doesn't apply to everyone. Not everyone has a reflux problem. We don't guarantee or claim that everyone will necessarily experience this same relief through this rule. But those who have reflux, digestive problems, gas complaints, or,
Speaker A
if you'll pardon me, constipation, believe me, they return to us with heartfelt, sincere messages about how these complaints have diminished after applying this rule. From this perspective, it's valuable that you are speaking with data here. Alright. Now uh
Speaker A
uh, rule 8. A small or medium apple, about 120-150 grams, can or should be consumed every day during or right after a main meal.
Speaker A
Yes, professor, I mentioned this apple matter earlier as well. I said it because it came up, but it really is one of our rules, and the apple is a very precious, blessed fruit. As I just told you, unlike some fruits with a
Speaker A
high glycemic index that spike our blood sugar, the apple is an extremely measured and balanced fruit due to its sugar content, and our preference is for a green, not-fully-ripe apple.
Speaker A
Professor, if possible, if it can be chosen and found, this is what should be preferred. It is a fruit we especially prefer both to meet our fruit needs and because of the extra benefits it provides to the body. As
Speaker A
for the second fruit option, you have the right to one fruit per meal. We used one of these, as we said, mainly for the green, not-fully-ripe apple.
Speaker A
What can we do for the second meal? Again, we determine this based on which fruit option is suitable for your body and your metabolism; it's not something random or by rote. Because we determine our phytotherapy options—meaning vegetable, salad, fruit, and herbal tea
Speaker A
options—accordingly. According to your metabolic values. And in this context, we recommend that you consume only one of the fruit options assigned to you, and only in the assigned amount . I am not talking about a fruit plate option, like the ones brought to us by
Speaker A
our wives at home or when we are guests , filled with chopped apples, pears, or , let's say, sliced bananas. Just like we said about proteins earlier, we are talking about a single type of fruit.
Speaker A
If you ate an apple at one meal, for your other meal, let's say it could be a pear, a quince, or as we just talked about—let’s not speak ill of it— it could be watermelon, pineapple, or banana; however, we need to finish our
Speaker A
business with fruit by incorporating these into a meal or eating them right at the end of a meal. We absolutely do not have the option of making fruit salads, smoothies, or drinking fruit juice, professor. We are talking about
Speaker A
eating our fruits as a single type, in their natural, intended state, and then calling it a day.
Speaker A
Professor, when you go to any supermarket in America, unless it is the dead of winter—including right now—there are watermelons in huge crates, professor.
Speaker A
Yes. And in America, in general, sweets are already very much loved. You know, people eat a lot of junk food and such.
Speaker A
They eat things like desserts, cookies, and so on. I think, thinking for myself now, I just felt like we might be eating watermelon more to satisfy a craving for sweets than as a piece of fruit. And it's not even that expensive
Speaker A
in America. I mean, sometimes you buy a huge watermelon for 5 or 4 dollars. So you say, "Okay, it's not expensive, I'll buy it; I don't eat sweets anyway, I'll eat fruit instead," but it turns out to be a big deception. This world
Speaker A
is a lie, professor. I beg your pardon, professor. As I said , look, whether you look at Ibn Sina from our own civilization or at the authoritative names in medicine from Ancient Greece, they all say the same thing. They say that the quantity
Speaker A
determines whether something is food or poison, professor. H So, according to this logic, should we not eat honey? Should we not eat watermelon, or pineapple, or banana? We aren't talking about anything like that , professor. I mean, should we not eat
Speaker A
baklava when we sit down? Let’s not leave its feelings hurt either. Of course, let’s eat it. These are extremely healthy, delicious foods or desserts that suit our palate, but the quantity is important and the order is important. As long as we pay attention
Speaker A
to the order and the quantity, we have no claim—God forbid—to ban the melon, watermelon, pineapple, banana, mango, or even the baklava and honey we mentioned. But when people who have received professional support within the program ask me, "So, professor,
Speaker A
won't I eat honey?" You won't eat it, my friend. "Well, professor, watermelon ?" No, you won't eat watermelon either.
Speaker A
"And mango?" No, you won't eat mango either. Until when? Until your metabolic parameters reach the ranges we want. For some this takes a month and a half, for others two months, or three months; it changes according to the situation. But even after that,
Speaker A
everything is—pardon the expression —Not a "let it ride and let God decide" situation, like "go ahead and eat whatever you want, as much as you want." There is no such logic. I am definitely saying it once more: The
Speaker A
quantity determines whether something is food or poison. Teacher, if we apply this rule with a primary philosophical perspective to everything, we can taste everything that God has given us as a blessing. And we eat everything. So, we don't have a problem with that, teacher
Speaker A
. Yes. Yes, teacher. Alright. Now, rule 9 , teacher. You say that if there are complex carbohydrates, they should be consumed after proteins and vegetables, and refined sugary products should not be used. I didn't quite understand this sentence, though.
Speaker A
Teacher, that might have come across that way because the material I sent you was quoted from a translated document. Let me read to you how it should normally be interpreted or perceived, based on my own practice, in Turkish. Carbohydrate-rich foods, this
Speaker A
could be bread, cake, cookies, candies. It could be the watermelon, fruits, etc., that we mentioned. Consume all of these as little as possible and save them for the end of the meal. This is the rule, teacher. Would you like me to
Speaker A
read it one more time? Carbohydrate foods meaning, these breads, cookies, candies desserts baklavas and aforementioned fruits, watermelons, melons, bananas, etc., we are talking about eating these at the end of the meal, teacher. So, if you recall from the rules we mentioned earlier, we were
Speaker A
talking about eating proteins, salads, or vegetables first, so to speak. It means that after putting those at the very bottom of our stomachs, close to being full, when we are finishing the meal, we eat these carbohydrates, desserts, or fruits. So we
Speaker A
why, why, teacher? Why, brother? Well, just like we talked about, you mentioned that an elderly uncle had a device on his body that constantly measured his blood sugar and was linked to his phone, and it gave an alarm immediately. Teacher, when we
Speaker A
consume carbohydrate-rich foods, sugary foods, fruits, especially sweets and high-glycemic index fruits before our other foods, they are absorbed immediately, causing blood sugar to rise suddenly and leading to excessive insulin secretion. Excessive insulin secretion means you will be hungry
Speaker A
again in an hour and a half. However, as I told you at the very beginning of the program, we are trying to provide a manageable hunger.
Speaker A
So, you will be hungry, but you need to experience this hunger without it turning into an intense, grueling pain that stresses you out, or, so to speak, without it turning into torture. But remember, we talked about this in our
Speaker A
old programs too. There was a segment about what to eat for suhoor so we don't get hungry. If you remember, I told you to eat two eggs. Have a suhoor with boiled eggs and then see how you spend that day. Or
Speaker A
, let's say we eat those rice puddings we love for suhoor, for example, or honey eat the meats eat rice. Eat rice with compote, for example. You know, we love it so much teacher. This is a classic. It's a
Speaker A
classic, but that's how it used to be. Yes. Yes. But that is but we couldn't handle it, we were dragging ourselves. We were dragging ourselves on the floor, teacher.
Speaker A
Well, look, part of this is due to ignorance, in quotes, and part of it is due to scarcity. I mean, under the conditions of that day, our people, the Anatolian people, our fathers, grandfathers, whatever, if they had been aware of this as a technical
Speaker A
detail, maybe they would have turned to different options, we don't know; but we even have an idiom for it, they call it "reheated rice," for instance, referring to rice eaten at night, like during suhoor. So, what is that now?
Speaker A
It’s rice left over from the evening, or I don't know, if our aunt or mother was late getting up for suhoor, if she was running late, she would quickly prepare whatever was left over from the night and put it in front of you as a
Speaker A
suhoor menu. But we gave this example while talking about the wrong choices. I’m saying it once more. I’m saying this because you asked. If we prioritize sweets, carbohydrates, and fruits in our menus, then we experience this problem of being unable to manage
Speaker A
the hunger we are talking about, Metin hocam. Yes, hocam. Just now we are talking about extending the hunger as much as we can. Why? The longer we can stay hungry, the more our body uses its energy needs from the fat
Speaker A
it has stored. Otherwise, it wouldn't be possible to lose 9 kilos in 14 days like in the example I gave you, and say , "I'm fine, I'm not having any trouble ." Hocam, there was one of the extreme
Speaker A
examples I shared with you again, hocam . We had a young patient who started at 180 kilos and lost 42 kilos at the end of 4 months, hocam. This kid is 26 years old and he's Nigerian, this patient of ours. When I made a two-meal
Speaker A
program, his father said to me, "Hocam, two meals for this kid is impossible," he said. "When we take the food away from this kid's front, war breaks out in the house," he said. "I mean, it's impossible," he said. "I mean, he can't
Speaker A
do two meals." And not even a month passed, when this kid came for his check-up, the thing he proposed to me was this. "Hocam, two meals is too much for me.""If one meal is possible, I can do it in one meal." I mean, it was the
Speaker A
kid's own proposal. I said, "No brother , your program was designed for two meals.""You continue with this," we said. And this brother of ours is still continuing on his path. The thing I'm trying to explain is this, hocam. The
Speaker A
better and more smoothly we can manage hunger, the less we visit the fridge or the kitchen. But we, I’m saying it again. Our fundamental problem is often not hunger, hocam. Our habits, the desire mixed into it, our taste buds,
Speaker A
or the things we like to eat, the family environment, and social settings encourage us to eat a little more like this. As I said, we are no longer eating out of hunger. That is where our Prophet's famous maxim, which we can
Speaker A
call the summary of this business in terms of philosophy— "Do not eat until you are hungry, and stop before you are full"—comes into play. If we could apply this, maybe there wouldn't be a need for the story we've been
Speaker A
dragging out so long. Hocam, to tell you the truth, with every broadcast I do with you, I get a new enlightenment.
Speaker A
Now, something like that happened today as well. We go to a restaurant, eat until we are stuffed, and get all bloated, right?
Speaker A
You say, "Oh, we ate so much, we're bloated," right? Okay, you think that the house as you stuff your stomach, you think, " Okay, I won't eat for the day." Okay.
Speaker A
At that moment exactly it's a bit like that during suhoor too. Now, just fill your stomach with rice and compote. Uh, beans, whatever, just fill it up with these. You think that, okay, I’ll last not just until the
Speaker A
evening, but until the next evening. Whereas, truly—speaking for myself— it’s pure ignorance. This ignorance leads you to start feeling crazy hungry just a few hours later. I realized once again that filling the stomach and feeling full for just half an hour or an hour isn't
Speaker A
true satiety. You gave a beautiful example of this. Like when you’re about to light a stove, you stuff it with straw, it heats up instantly, but then what happens? A minute later, no straw is left.
Speaker A
Like burning kindling, sawdust, or straw. It flares up, you warm up, but it goes out within half an hour. So you get cold again, you feel chilly again.
Speaker A
However, with the rules we mentioned above—prioritizing proteins, prioritizing quality fats, and starting the meal with salads and vegetables— it’s like lighting our stove with coal. Yes, it lights a bit slowly, but once it’s lit, we used to turn it
Speaker A
down for hours, you know? Coal stoves, for example, burn for that long period of time, for hours. It burns slowly, slowly from within, and its heat never fades. But, uh, when you think of a sawdust stove or a wood stove, you
Speaker A
light it quickly with a spark. Within 10 minutes, it’s roaring with flames. The whole place is ablaze in an instant . The back of the stove turns red, but after half an hour, it goes cold as if nothing was ever burned. Yes. So, these
Speaker A
carbohydrate choices, prioritizing fruits, or a carbohydrate-heavy diet gives us the effect of a stove lit with paper, wood, or sawdust, doctor.
Speaker A
Friends, we can visualize this in our minds like this. Pardon, we can visualize it in our heads this way. If you eat two pastries with tea for breakfast, you’ve basically lit the stove with sawdust.
Speaker A
It passes an hour later. You won't even make it to 12 o'clock. You won't make it to 12 o'clock. You get hungry, that is.
Speaker A
Yes, doctor, you say Rule 10. No snacking outside the program. Yes, this is the rule. This rule is this. As for me— there is no "let me fool myself, let me fool the doctor" part.
Speaker A
Yes. Unless your doctor recommends it, definitely do not have snacks. This is the rule. So, who is the doctor? I am.
Speaker A
Patients ask me, for example. They say, "Doctor, can I snack on something in the evening, like at 10 or 11?" I say, "No, my friend.""Why do you need that anyway?" They say, "Well, I don't know.
Speaker A
""Isn't this hunger too long?" Doctor, our goal is to prolong the hunger anyway. I am saying it once more. Look at your pocket; I also use this example . Uh, I might have given it before.
Speaker A
Please excuse me. Now, uh, let’s assume we have cash in our pocket, doctor. And we also have an option in our bank account, like a debit card, credit card, or something we can use.
Speaker A
So, we are talking about an opportunity where we can go to the bank and withdraw money. Now, think of it this way, doctor. Uh, you got into a taxi.
Speaker A
If the taxi doesn't have a POS machine —we aren't in America. Since there’s no Uber or anything like that , I’m speaking based on this logic.
Speaker A
If you have to pay the taxi driver in cash, when you show your card, what he’ll say is, "I can't take money from the card." What do you have to do then? You’ll tell him, "Let's find an ATM or a bank branch together and go.""
Speaker A
Let's withdraw money from there, I'll take out cash, then I'll pay you," is what it means. But if you have enough cash in your pocket to pay that taxi fare, you won't go through this effort, this trouble. You immediately pay the
Speaker A
10 Euros, 5 dollars, or whatever the amount you need to pay. That’s where it ends. Well, doctor, being fueled by carbohydrates is like the cash we carry around in our pockets. And so, we can use it right away. We can use it when
Speaker A
in need. And then there's no need for us to go to the bank or the ATM. We don't need to go through the trouble, I'm saying this in quotation marks. And if you are carrying cash in your pocket
Speaker A
, I'm saying this based on this example , you cannot burn fat. What do we do?
Speaker A
We don't take cash into our pockets, and as I just said, by saving the carbohydrates for the end of the meal, so to speak, in a way the pancreas won't see and won't give an insulin response, when we hide it inside the
Speaker A
meal, our body then says, "I have no cash"—I'm saying this in quotes— " in my pocket." Then I should go and exchange money at the bank. It goes to the point of withdrawing money from an ATM. So, if you ask where our body's
Speaker A
ATM or bank is, it's the fat we store around the belly in men and, uh, the hips in ladies. Doctor, the more we can extend this logic without triggering hunger, and the less cash we let the body carry in its pocket, the more the
Speaker A
body has to withdraw money from the bank machine, so to speak, or the ATM, or, well, the bank or the currency exchange office. Why? It has to meet its energy needs that way. We are trying to ensure this. To the extent
Speaker A
that we achieve this, we get results where we can say, "We lost this much weight at the end of a month, and metabolic parameters improved by this much." If you are snacking on junk food , as we talked about in previous
Speaker A
programs, or if you are sabotaging these minimum 5-hour fasts or nightly fasting periods in any way; the more you sabotage them with cake, cookies, or, I don't know, peanuts, hazelnuts, ice cream, chocolate, it means you have cash money in your pocket. And the body
Speaker A
stops burning fat, stops withdrawing money from the bank. Why? Because it has cash in its pocket. We need to instill this logic and get our metabolism to adopt this habit. Metin, my friend, this is the main idea of
Speaker A
this program. Why fasting, why manageable hunger? Why not have snacks? Why have fasting episodes that are as long as you can possibly endure? This is the main logic behind this persistence. Metin, my friend.
Speaker A
Great, doctor. It really turned out very well. You have told us the fundamental rules one by one, from 1 to 10. I can already see that applying these will cause a major change in our lives as I do some of them myself.
Speaker A
I hope so. In this sense, it is very valuable for us that you share your background and your experiences with us. Once again, I would like to thank you on behalf of our viewers. Truly, wherever I go, those who talk about the videos on the
Speaker A
channel always mention you. "We did what you said that day," they say. They mention what you want us to do. I am also a bit happy in that sense right now. I am happy that we have built such
Speaker A
a bridge between you and those who want to live healthily. I hope we are happy to be useful to 3-5 people, 5-10 people , 5,000 or 10,000 people, however many it may be. How happy we are if we can
Speaker A
help them make good use of the time spent here. Because there is a lot of content out there. There is content on the internet that could be called trash , but time spent is also very valuable.
Speaker A
Time is as valuable as our health. If we can evaluate all of it together, how happy for us. Your sharing your knowledge with us, in your own words, as charity, is also very valuable for us. Thank you again, Professor. There are many more
Speaker A
topics to discuss. There is a lot of subject matter. Today we discussed these 8 to 10 points—well, not 8, but 10 points—in their entirety, but I think there will be more programs and videos we will film in detail with the
Speaker A
incoming questions. Whenever you have time, Professor. I hope so. I hope so. I, too, Metin, really wanted to film this program, a program where these 10 points are addressed in one go, so to speak. The reason for this is actually as follows,
Speaker A
Metin. I am not someone who is stingy about sharing information, or to put it another way, someone who is a miser.
Speaker A
And in my own professional life, I have had assistants and experts. I worked with them for years. I tried to pass on my own experiences and knowledge to them. In this sense, thanks to you, I am trying to be as generous and clear
Speaker A
as possible, in quotes, when it comes to sharing information in these programs that we produce as content on the YouTube channel. But one of the most important reasons that pushed me to make this program with you was this.
Speaker A
As the occasion arose, we would say, " There is such a rule," or "We have such a rule that we apply," and we would refer to these contents, but we had never made a program where we collectively addressed and evaluated
Speaker A
all of them together. Yes. There was a comment under one of our videos, and it really saddened me, it hurt me. It was like, "They tell all these rules only to those who pay," and I thought, "Oh, please, let the people
Speaker A
write what they want." There is no need to even mention that now. If I were to dwell on those comments, there would be a million things. Professor, let it go, what are you going to send? What does that have to do with anything?
Speaker A
Accepted. Honestly, as I said, because I wanted to express my clarity and peace of mind on this matter, I said, " Let's share this data with people in a clear way." We put it here for anyone who wants to receive it. For the sake
Speaker A
of God, may it be a wholesome and well-deserved gift. May it be a means of healing. In this respect, I would also feel truly happy and fortunate. If people pray for us in a good and positive way because of this, and if
Speaker A
they respond to us like that, this would be an even greater gain for us.
Speaker A
Metin, teacher. Thank you very much, teacher. I am truly, uh, emphasizing my gratitude. Regardless, I will put your number both here on the screen and in the descriptions below. Because you told me from the very beginning. You said, "If
Speaker A
there is anyone who wants to reach out, if anyone is in need, as long as my time and my means allow, I would be very happy to provide support." I am writing your direct WhatsApp number, your own YouTube channel, and your
Speaker A
email address both in the description and, God willing, I will write them here on the screen as well. Let me say this to our editor friend here, too.
Speaker A
Let them write it on the screen. This way, people can reach you. You are trying to be as helpful as your strength allows. These are very valuable, very precious. In today's world, they are even more precious things.
Speaker A
Thank you. May you exist, teacher. Alright, teacher. Uh, I apologize for this. You are finishing the program but , uh, I have to say this. I mean, the absolute truth is of course not limited to what I say.
Speaker A
Yes. But I, uh, said it at the beginning, I said it before too. I am trying to share with you information, data, and experiences that are truly destined to reach those who need them. That is why I try not to speculate, to be clear,
Speaker A
and unfortunately, there is too much information pollution on YouTube, Instagram, or this or that social medium. I mean, when you type into Google, ChatGPT, or here or there, you are faced with a vast number of information or content. Therefore, we
Speaker A
need simplified, distilled, and clear data and information. And for my part, what I want to say is this. Whatever we share, I try to share data and information that we can definitely ground in terms of experience, scientificity, and the quality and
Speaker A
standard of the content. That is why my conscience is extremely clear. I hope, as I said, that people can also use this information with this ease. Uh, they can try to implement it in their lives. For me, this would be the
Speaker A
greatest gain. By the way, teacher, you are a professional doctor and you are continuing your duties.
Speaker A
Therefore, you are also performing your professional services. I would like to underline this as well. After all, we all have a certain 24 hours. There are times you need to allocate to your professional life, your social life, and your family. Let's underline that
Speaker A
as well. If professional support is requested, that is a different matter. Alright. All the best.
Speaker A
Thanks again very much. That was it for today, teacher. I have a space shuttle right here. I had gone to NASA. I had gotten it from there in Houston. Let me get on this and go for a bit. After all
Speaker A
we've explained, maybe to Mars or something. Alright, see you later, teacher. Goodbye. God willing. May God protect you. Thank you.
Topics:weight losshealthy dietdiabetes managementblood pressuremeal timingsnackinginsulin controlProf. Dr. Osman Karakayanutrition ruleshealthy lifestyle
