Intermittent Fasting Doesn't Work, Bogus Study Claims Again! WTH
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- Опубліковано 31 тра 2024
- Two new published studies have been used by skeptics to claim fasting is pointless, let's breakdown these details.
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----------------------------------------Show Notes-------------------------------------
0:00 Intro
0:45 A year-long TRF study compared caloric restriction with caloric restriction within an early time restricted window of 8 a.m. to 4 p.m. Compliance may have been an issue.
2:05 There was a greater reduction in triglycerides and other proxies of metabolic health early in the study.
4:00 When you eat your last meal is independently correlated with bodyfat percentage. Complete your last meal before 6 hours of the mid-point of your sleep.
5:00 Exercise with time restricted feeding protocols enhance the health benefits.
6:20 Metabolic rate was significantly reduced in participants who continuously restricted their energy intake compared to alternate day fasting participants.
8:55 The study calorie restriction/IF with calorie restriction was conducted during COVID, so some follow up tests were not done.
10:26 This study did not allow participants to select their eating window.
12:53 Fasting may be an easier way for many to get into an energy deficit for weight loss.
14:15 There was a more significant reduction in blood triglycerides in the IF group.
16:05 We need to consider other changes in metabolic parameters, reduction in triglycerides, as well as changes in body composition in study results.
“Intermittent fasting doesn’t work, take diabetes drugs for $1000/month to lose weight.”
- Experts
Ive learned to ignore the mainstream media
You too????? Me too.
me2
I've learned to do the exact opposite of what they recommend.
This is the key to success in all areas.
Me too.
Im taking the mainstream advice and eating lucky charms in soymilk 8 times per day. Sometimes i treat myself to a boyond burger with extra crickets. I weigh 320 lbs, and my doctor is proud of me for only needing 13 prescriptions. He says if im good and take my statins that hell send me a postcard from paris when he goes. Hold on, my chest is hurting, let me get back to you
😂🤣😂
Congrats, dude - seriously. I am losing weight just like inflation is going down. Last year in April I gained 15 lbs, but this year only gained 14 lbs. Hells to the Yes!
I know I don't have to even mention it, considering how dialed in you are, but for health remember to get ya boostah.
@@madhusudan boosting makes me coom. Love it
IF works for me and my gut health. My 2 meals a day are plenty for me, both in volume and satisfaction. I don’t even think about snacking- food just isn’t on my mind in between my meals.
The referenced paper only concludes that IF does not provide additional benefits over CR, and in the specific areas for obesity. Not clear to me that this video is actually conveying the same as concluded or not. Really hope the author of the video can clarify.
@@andrewwu917but there ARE benefits of IF over CR.
That is the really curious side effect of intermittent fasting I've noticed lately.
Beforehand, on the 3 meals a day, higher carbohydrate recommended diet, I was 'yearning' for snacks between meals.
Now I have one less meal, I neither want the snacks, don't think about them, and often don't want the second meal.
Everything they tell you not to do, do the opposite instead.
I guess I just imagined losing over 50 lbs, fixing my IBS problems, and reversing my pre-diabetes symptoms through Intermittent Fasting then 🙄
Placebo effect. 😂
Ha, so I just finished working out, and while I was making a protein shake I had a 'do the opposite of what the corporate media says' conversation in my own head. Their objective isn't our good health.
You should eat some eggs instead of their processed shake sheite.
@m.j.debruin3041 I ate 7 boiled eggs today. I agree that protein shakes aren't ideal, but I don't worry about it too much, as I eat very little 'fake' food. But yes, eggs are awesome!
They'd want you to stop Intermittent Fasting because more importantly it fixes "other" problems. ಠ_ಠ
Always gotta be wary of studies that try to debunk habits where people do not consume...
Just learned this from the recent Huberman podcast on oral health that during fasting, our oral ph rebalance itself towards remineralization of our teeth.
Studies are so poorly designed these days. I have to ask what happened to our learning institutions who hand out scientific degrees like M&M’s.
big food happened
I’m OMAD carnivore eating at 4 pm, I’m in nutritional ketosis every day at 58 years young, losing 4 lb per month and eat til I’m stuffed.
But you can't keep losing 4 lbs per month forever. Once you get to your goal weight, what is the point of OMAD at 4 pm any longer? Do you really want to shrivel down to an anorexic weight? I think this screams eating disorder.
“Experts” also told us the vaccines worked.
It do works...
yeah...pls dont believe in vaccines... and by natural selection you will be removed form life...Thank you for not believing in vaccines...
@@johantansir-nt4epno it does not. Do you not remember the 100% effective dropped to like 18%?
@@StandAloneState you are such a conspiracist. The world is much healthier and life expentancy is much longer now than ever because of vaccines inventions
@@StandAloneState and then less than 0%
If you want an easier time cutting calories in your feeding just prioritize protein and it will take care of itself. If you want an easier time rewiring your brain and getting yourself to a point of a healthy relationship with food, practice intermittent fasting. Your body will adapt faster than your mind wants to so keep going
20/4 every day and I feel good 😊
My sleeping has improved. I need to eat at least 5 hours before bedtime to get the best sleep. I also can take a very short nap (15 minutes) and be super refreshed now. I used to need a nap of an hour or two to feel well rested. I will never return to eating all day.
I am perimenopausal. All of a sudden my metabolism changed and I started gaining weight eating the same way. Nothing was working and I started losing hope until I started intermittent fasting. It is the only thing that keeps my weight where I want it. It also keeps my HgA1C low (5.4 from 5.8). These effects are enough for me to continue intermittent fasting and disregard the “science”.
You actually follow the science and avoid the scam
Have you tried carnivore .. sometimes women get stuck in a state of higher blood sugar overall as we age .. less carbs , more protein & fat will help
@@Kwildcat13 l did for about a month but found it hard to adhere to long term. More importantly, it made me lose more weight than I need to. I am small framed.
My take home message for weight loss without harming your basal metabolic rate is that’s its best to catch your body unawares, so to speak ie. skip meals erratically so your body doesn’t think it’s permanently being starved or has a new restricted pattern to learn to work around!
Along with that, try not to eat the same amount of calories every day. If you eat 1,800 calories one day, eat 1,300 the next, etc. You can still be in a deficit overall by looking at how many calories you need to cut in a week.
I much prefer a whole day of fasting over calorie restriction or intermittent fasting. I just go along the whole day without wasting time thinking about food or counting calories, and then start eating again next day if I feel like it. After a few times its very easy to do 36 to 48 hours fasts, especially if you've been low carb for a while.
Yeah I've seen that ADF is better than either.
Expert status should be earned, not appointed
After the "coof" of 2020+, I am so distrustful of "experts", and I have my doctorate. What I can tell you is that after 5+years of modified alternate day fasting where I don't eat at minimum, twice a week for 36+ hours, with a third day of omad, my biomarkers tell me how successful it is and my weight dropped significantly. Plus I don't eat as well as I should, or do enough strength training
"Obesity is a monthly peer-reviewed medical journal covering research into obesity. It was established in 1993 under the name Obesity Research, obtaining its current name in 2006."
I was surprised to learn that there is a peer-reviewed journal dedicated entirely to obesity.
Do the fat activists know about this?
I routinely do 2MAD 18:6. That is my staple. Almost never snack. As I type this I am doing a 48 hr fast (my third one ever). I have 8 hrs left on it. I don't care what anyone says. This lifestyle works for me (along with running, walking and resistance training). Down 45 lbs from last year when I started this and all my labs look fantastic (not to mention my skin and just how well I now look). My PCP told me to keep doing what I'm doing. I'm 54.
Also, and I think this is very important and gets overlooked: If you're trying to reverse insulin resistance, doing TRF in a narrow feeding window (6 hrs or even OMAD) has to be the most effective way to accomplish this because you allow insulin levels to drop and stay that way for a long time. Sure as hell worked for me. My labs and physical appearance are proof of that.
Many articles dismissing healthy habits, almost like there is a worldwide depopulation program…. Thumbs up for you, Mike
Exactly… it’s right in front of our face.
💉💉💉☠️👏🏽 right
Bingo!
It does look like that. After all, a recent video I watched concerned a study that revealed a sudden decrease in CO2 levels several hundred years ago.
70 million tons of CO2 'vanished' in a matter of a few decades.
Scientific researchers were at a loss to understand what had happened, until they consulted the history records of the time, and discovered that this era coincided with the rule of Genghis Kahn.
It seemed that his Mongol hordes had been responsible for killing an estimated 40 million people during their raids across Eurasia. As a result, agriculture stopped dead, cooking and heating fires went unlit, Nature returned, woods and forests spread across the emptied landscape, sequestering that significant amount of carbon as they grew.
So, if the 1% got rid of the 99%...
Are you eating your super ultra-processed vegan fake meats, mass produced cakes and bread, sugary sodas, multicoloured cereals and candy, savoury snacks and chips, and fried fast foods like good little girls and boys?
A friend was taking high insulin for diabetes their doctor asked them to try intermittent fasting. Just over a year later they were 2 stone lighter and no need for diabetes meds. They didnt reduce their calorie intake either.
I find these studies are pretty much useless. If they are doing this with a diet high in carbs, TRE will be very hard as these carb burning people. Fasting is very easy if you are fat adapted and your normal state is ketosis.
People should check out the studies on the effects of fasting on neuronal autophagy. The new fad, even with fitness influencers, is to say fasting doesn’t work. Studies say otherwise.
The biggest thing I notice is how much more energy I have eating 2300 calories a day (my maintenance is 3000) in a 6 hour window vs a 12 hour window. Feel much more energetic and have more freedom when eating
Unlike many other things, this is something you can test on yourself. I am an exception as I have never had to worry about losing weight.
As someone who has been intermittent fasting for over 20 years, i havnt bounced weight from 120-140 this entire time. Sure keep trying to believe it doesnt work
I understand the limitations of these studies, but I have to say that time restricted eating has not helped me lose weight in the past 3 years. Not even one pound. However, eating within a certain window has forced me to focus more on the quality of my food as well as eating enough protein. As a result, my metabolic health improved tremendously with my LP-IR score now under 25 (it wasn't high to begin with). Visceral fat also improved but not body composition in general, although I have maintained and even increased my muscle mass a little. I work out 4-5 times a week, lift weights and swim. I am metabolically healthy but by all standards overweight. I don't count calories but also don't overeat(or at least I don't think I do). I feed my body with nutritious food that gives me energy and makes me feel good. My eating window is usually 11-7 or 12-8.
I think that there might be more metabolic benefits in general that are not represented in one's weight. Maybe we are looking at the wrong kind of benefits.
In the end, I do like time restricting feeding as a lifestyle because it gives me some structure that makes it easier for me to make better choices for myself and helps me feel good in general.
As far as weight loss is concerned it is possible I am just not in a caloric deficit. Maybe it is as simple as that. But,calorie restriction makes me crazy and makes me over focus on food. This is why I was hoping time restricted eating would do the trick.
Anybody else has similar experiences?
It could be a combo of not being in a calorie deficit plus gaining muscle.
I do IF and count calories most days (harder on days I might eat out, especially at a local restaurant versus a chain). I still try to vary the amount of calories I eat each day and focus more on weekly deficit.
"Intermittent Fasting Doesn't Work"
ok, I'll just do permanent fasting for life.
"surprised pikachu face"
The message you shared on the last minutes is beautiful ❤ we all come from different backgrounds and there's not only one truth nor strategy that works for everyone and it's from debate that new and better ideas arise
I am a 10AM-to-6PM guy, myself.
Great timing mate
@@michaelkim4703 thx😁
Cutting calories never worked for me - IF did. And the first that worked best for me, was carnivore. Actually found it very difficult to maintain weight with those two combined.
If you eat your natural diet you will not need any fasting or calorie restriction at all...
It's amazing how many people don't get this. Every other animal on earth eats their natural diet until they're full and never gain weight. Calorie restriction is the most unnatural thing to do.
Many recent "studies" seem to be an example of gaslighting. Learning the facts on how human body works is key to understand everything involved in health. Thank you for sharing, Mike 👍🏻
I'm losing on average 2 lbs per day: with egg cauliflower kale cucumber salad , DIY avocado MCT mayonnaise, once or twice a day. Eating salmon twice a week. I'm working 12 hours overnight work shift and fasting. Have a CGM for 2 months, one more month to go.
*Feeling great! I'm energized, feeling 10 years younger. Taking magnesium,k2,D3, calcium, omega 3, krill oil.....just sayin' 😁 lot's of water. Glucose readings are normalized.
" increases risk of heart attack. But also pointless" yeah makses zero sense lol. Does it do something or nothing. They contradict.
Having a stomach full of food will never activate the number of physiological changes that happens in a fasted state. These people will say anything to line their pockets.
Skipping breakfast is the easiest way to start intermittent fasting. You don't have the withdrawal cravings, fromt the sugar addiction, that we all have, from the SAD diet.
Fasting and keto has been wonderful for me, nine months and down 150+ pounds. I fast then feast, repeat that. I am satiated and not hungry during my fasts.
I'd rather eat less often but eat more at once to feel satisfied.
I go anywhere from 48-72 hours between my meals, I don't count calories but eat till full. It works for me and might not be for everyone.
I got a BOXER who was 10kg overweight to loose it in one month before the fight. He did it training hard and without the need to go to the extreme like most boxers do. It works and it good 🥊
In terms of stopping stopping eating by 4 PM, it depends on how you want to feel. 8 AM to 4 PM is a ton of time to eat. Stopping at 4 PM gives your body plenty of time to actually use the energy you put into it. I feel way better when I stop eating by 4 or 5 PM and not eating again until the next morning at around 8 AM . My GERD also went away when I started doing that. If you read the book, “The Circadian Code” by Dr. Satchin Panda, you’ll see exactly why it works that way.
I will say, for me, E-TRE + DCR is difficult. I have learned to mainly keep my focus on my eating window and protein macro. If I'm hitting those each day, I only eat between 1500-1700 calories. I still track my calories, but I'm not focused on every macro because it does become difficult depending on the day with work, kids, family, etc... It's cool to see these studies confirm that other people found that difficult too. Because that's what I have been thinking about the last 3 months while I'm cutting weight.
It works for me. They cannot debunk that 👏
Great video and I like that you broke down the studies to get a better perspective. I use to like Layne Norton but I find I don’t agree with a lot of his analysis on recent health studies lately.
I think the message to go with time restricted eating is our bodies need time to clear glucose 1st in order to change gears to metabolize fats. Weight loss will not occur without metabolizing fats, thus some calorie restriction is also wise. An 8 hour window regularly will only encourage the body to adjust the metabolic rate to consume what is ingested in 8 hours just like prolonged continuous calories restriction does. A better way would be to have waves of a days up to 6 weeks at a time of more restricted windows and maybe with more restricted calories to promote weight loss rather than the same all year.
Here's a ChatGPT summary:
- The speaker questions the added benefits of intermittent fasting compared to just calorie restriction.
- A recent year-long study in the New England Journal of Medicine compared continuous energy restriction with early time-restricted feeding (8 a.m. to 4 p.m.).
- The speaker notes the difficulty of adhering to an 8 a.m. to 4 p.m. feeding window for an entire year.
- The study found early significant reductions in triglycerides and other metabolic health proxies.
- Another study by Corey Rinders and Victoria Katanachi, published in the Journal of Obesity, compared early time-restricted eating with daily calorie restriction over 12 weeks.
- The study found that eating the last meal within six hours of the midpoint of sleep was correlated with lower body fat percentage.
- The speaker highlights a bias towards time-restricted feeding in studies by Rinders and Katanachi.
- A study comparing zero-calorie alternate day fasting to daily continuous energy restriction found that alternate day fasting preserved resting metabolic rate better.
- The speaker emphasizes the importance of considering metabolic parameters, not just weight loss, in evaluating dietary interventions.
- The speaker critiques the New England Journal of Medicine study for not performing body composition scans due to COVID-19 interruptions.
- The study found greater adherence to eating within a confined period of time compared to hitting calorie goals.
- The speaker notes that different people may prefer different methods (fasting vs. calorie restriction) to achieve a calorie deficit.
- The speaker highlights the importance of looking at metabolic health improvements, such as triglyceride reduction and HDL increases, in addition to weight loss.
- Main message: Different dietary strategies, including intermittent fasting and calorie restriction, can be effective for weight loss and metabolic health, and individuals should choose the method that best fits their lifestyle and preferences.
Thanks buddy
The paper concludes no additional benefits of IF over CR. Can you please share where/what the additional benefits were claimed before ? Thanks
Thanks Mike. I feel best if I eat around 10 am & then my last meal around 5:30 or 6 pm.
Thats Moringa oleifera. I came accross this plant in the Philippines, it's also in India.
Hey Mike my grandma recently had a heart attack and they sent her home with some meds that I don’t want her to continue taking (atorvastatin, entresto, metoprolol).
What can I give her as far as supplements would really appreciate the help
I don't do time restricted eating for weight loss. I only do it to stopping spiking glucose/insulin throughout the day. Some weight loss was merely a side effect.
going carnivore with fatty meats, and only eating when you are (actually) hungry, and time restricted fasting tends to happen automatically
Electrolyte stix gives me the runs. Is that normal?
Insulin is an anabolic growth factor. Access to fat tissue is easy when there no insulin
No insulin....😂😂😂😂😂
@AncientYouth64 what they mean is probably less or normal amounts of insulin.
i lost more weight eating 4-5 meals a day that included one large meal, had a 12 -13 hour eating window, i also worked out 4 days a week, does this count as intermediate fasting? when i did 16 hour fast i had no energy and felt lethargic, in 3 months i have gone from 285 to 272 and i have had the same eating habits just increased my fiber and cardio intake...
are those people confined for a year? otherwise how do we know for sure they really stop eating at 4pm?
IF is one way of achieving CR, and maybe more doable for some than for others. That’s my understanding of IF. The CR and IF share the same basic goal, as I understand it, to help reduce the activation/engagement of insulin. What’s your way of CR by not using IF?
I don't relate to fat people studies as I'm not fat. So we need advice on people in the 10 - 20% bodyfat range. What video's and info are best for us. I have questions, I eat in an 8 hour window now. But doesn't that cause insulin glucagon/pancreas liver sort of issues. I get light headed a couple of hours before my eating window, if I was doing a manual job it would be different but I'm sitting at a desk. I've just started weights and cardio after 14 months off and I want to put on muscle so I have whey protein isolate as well first thing before my whole rolled oats, sultanas, and seeds breakfast. I am definately starting to get hungrier and I've only been training for 3 days again. Perhaps I'm about 17% bodyfat. What video's can you recommend, thanks, kindest regards, Dave
I have heard if overweight one should eat in the morning to kick start metabolism and delaying first food intake is actually worse? Myth?
I think you could also get some movement in to help kickstart metabolism. Or possibly even drink unsweetened green tea.
Is there such a thing as keto face? After 12m on keto my friends say my face looks faint even though I’m ripped and jacked
Damn so what’s the bottom line here? Am I wasting my time doing fasted workouts? Is there any benefit to working out in a fasted state?
didn't this guy just make a video a couple months ago with a title somewhere along the lines of, "why i stopped fasting"?
I figured (about a decade ago) if it takes approx 70% of my energy to digest a meal...then eating one or two meals a day should mean more energy available. I'm sure this has helped re ME/CFS/FIBRO. Each to their own. Thanks Mike.
Cfs can be beaten with parasymphatetic activation. Yoga nidras daily till ur good.
It's better to do a 5 day water fast twice or 3 times a year instead.
Worked for me for about 4 months back in 2020. Since then, nothing
Intermittent fasting accomplishes two things: reducing food intake overall for most people, and lowering insulin. Even for the so-called experts who believe that it’s just calories, there’s no better way to reduce calories than to eat less frequently, so I don’t see why they would have a problem with fasting.
I have tried IF several times over the last 10 years..even now I only eat 2 times and have 16 hour fast everyday. Never felt or saw any weight difference . I'm about 15 lbs over weight but IF has never worked for me.
So if intermittent fasting isn’t working for you, why not eat more often? Why continue what doesn’t work?
You are eating too much , you can OVER eat on IF or any other diet
Eat less
10 years and no change? What have you been eating?
They can’t sell you anything when you’re not eating
Regardless of which works better, I'd recommend everyone track their calories and macros for a couple of months in their lives, just to get the feel for how many calories are in which foods. That said, we should try to find foods that keep us satiated and normal weight without tracking. Red meat does that for me pretty well.
Kind of a dumb study. The real issue with weight loss isn’t how much you can lose via TRE compared to calorie restriction compared but whether one protocol or the other has additional benefits such as improved metabolic markers and the ability to maintain weight loss over time. Participants on The Biggest Loser lost a lot of weight via calorie restriction and intense exercise, but my understanding is that few to none of them were able to maintain it.
For me, keto and intermittent fasting were a match made in Heaven. I have days where I just forget to eat until later afternoon. Stop every day at 4:00pm? That's kind of a tall order but my basic goal every day is to be done eating by 6:00pm unless I'm with friends. I like to be in bed by 9:00 so I have the luxury of waking up with no alarm. Finishing eating 3+ hours before bed turbo charges the deep sleep recovery.
Any diet plan that doesn't account for the training window and specific nutrient timing will be sub optimal.
Let's be clear: the study did not confirm that there are metabolic benefits to time-restricted eating. But it did not show that there were no such benefits. In fact, the study 'suggests' that there are metabolic benefits. The study simply lacked the statistical power to confirm such benefits.
Their headline only betrays their conviction to the energy balance model and their inability to overcome confirmation bias.
Funny to see how "science" is corrupted. Especially if, like me, you've been doing one meal a day every single day (almost) for 7 years. And you see "researchers" who litteraly don't know what they are talking about try to teach you what YOU have been living everyday for 7 years. I still don't think I am going back to eating like a normy, ever. I'll keep entertaining myself with these clowns. Nice show as usual, mike.
I’m all for fasting
Close the churches and gyms, keep the liquor stores open
And fast food
Our ancestors don’t have spreadsheets, they just fast
we have christmas dinner like 2:00 yo
We eat Thanksgiving and Christmas dinners around 3 or 3:30pm most years. Most other days it is later and varies.
When you are not eating, nobody is making any money off you.
When i here experts, definitely will i not listening to this. 😈
To each his own..it works for many and yet not for many others. Figure it out for yourselves. Don't follow these 'studies'. They'll never be good enough. Each body type is unique. No amount of research can give a 100% fool proof method. I do IF and I feel great. Cheers, to life and good health.
Works for me.
After convid, i just ignore them
What's the point of combining TRE with CR?
You are not comparing TRE with CR in these two trials...
A 8 hour eating window isn't even really intermittent fasting. Try this with a 6 or better yet a 4 hour eating window. I bet the results will be much, much different.
16/8 is one of the common IF fasting/eating times.
I don't understand why so many let these "studies" dictate their health. Are you healthy? Do you Feel Good? Are you already Optimized? then leave the noise and do whats best for you. For me as a non medicated controlled type 2 diabetic now for almost 4 years, intermittent fasting is one of the key components to my success maintaining a1c's in the 4.5-5.2 range. Fast, Beast, Feast, Repeat is my moto. sometimes i fast for 16hr and sometimes for 48-72.... for me i have the best results eating no later than 6pm. learn to listen to your body, its not stupid when eating the proper human diet. As always great info here. thank you!
Yea There is good reason to doubt the dietary compliance and discipline of a large group obese people. Aka people probably addicted to food.
Who could possibly want us to be less healthy by putting out these studies? Any guesses?
Wow I guess it was a miracle that I lost a 100 pounds
Works for me 🤷🏼♂️
Glad I lost 100 lbs using intermittent fast before I found out it wouldn't work. It's also an excellent way of life or maintinence diet for life.
From what you were reading from the article, I did not get them saying that fasting does not work.
Eat Z bugz neva fast!
According to the NIH, 16 bowls of Lucky Charms every hour on the hour plus Ozempic for life a d 79 Convid boosters is the true path to health. Sounds reasonable.
?
Why do you have respect for Layne Norton? No need for that.
That's it, everyone.....all your results with keto/carnivore/low carb and fasting have been an illusion.....time to go back to how things were, so the big food companies can keep making $$$.
So if we are full from eating we shouldn’t be fasting. Thats a bunch of bologna.