Time Restricted Eating Put to the Test
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- Опубліковано 3 гру 2019
- Are there benefits to giving yourself a bigger daily break from eating?
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Isn’t that mindblowing about the circadian rhythm stuff? Calories in the morning count less and are healthier than calories in the evening. So if you’re going to skip a meal to widen your daily fasting window, skip dinner instead of breakfast. I’ll get to the best-of-both worlds study next in The Benefits of Early Time-Restricted Eating (nutritionfacts.org/video/the-b....
If you missed any of the previous 12 videos in this fasting series, here they are:
• The 3,500 Calorie per Pound Rule Is Wrong (nutritionfacts.org/video/the-3...)
• The Reason Weight Loss Plateaus When You Diet (nutritionfacts.org/video/the-r...)
• The New Calories per Pound of Weight Loss Rule? (nutritionfacts.org/video/the-n...)
• The Benefits of Calorie Restriction for Longevity (nutritionfacts.org/video/The-B...)
• Potential Pitfalls of Calorie Restriction (nutritionfacts.org/video/poten...)
• Benefits of Fasting for Weight Loss Put to the Test (nutritionfacts.org/video/benef...)
• Is Fasting Beneficial for Weight Loss? (nutritionfacts.org/video/is-fa...)
• Is Fasting for Weight Loss Safe? (nutritionfacts.org/video/Is-Fa...)
• Alternate-Day Intermittent Fasting Put to the Test (nutritionfacts.org/video/Alter...)
• Is Alternate-Day Intermittent Fasting Safe? (nutritionfacts.org/video/is-al...)
• Does Intermittent Fasting Increase Human Life Expectancy? (nutritionfacts.org/video/does-...)
• The 5:2 Diet and the Fasting-Mimicking Diet Put to the Test (nutritionfacts.org/video/the-5...)
If you missed my last video of the day, it’s the exciting announcement that How Not to Diet is hitting shelves on December 10. Check out the book trailer [here], and you can still pre-order the book (nutritionfacts.org/how-not-to...) to get it right when it comes out.
Have a question about this video? Leave it in the comment section at nutritionfacts.org/video/time-... and someone on the NutritionFacts.org team will try to answer it.
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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If you missed the last video of the day, it’s the exciting announcement that How Not to Diet is hitting shelves on December 10. Check out the book trailer (nutritionfacts.org/video/trailer-for-how-not-to-diet-dr-gregers-guide-to-weight-loss), and you can still pre-order the book to get it right when it comes out: nutritionfacts.org/how-not-to-diet/. -NF Team
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Please do a video of all the different “gut cleansing” or “detox” fads like juice cleansing
@@a.k.salazr agree especially sense those types of things are popular now but you never actually hear any science quoted about it
Too late. Stop promoting starvation diet.
until you... PUT IT TO THE TEST! Gotta love Dr Greger!
Yukti Gopal I know! I enjoy saying it with him out loud 😆
@@nw9801 Hahaha same!
"Until noow" too. 😊
He has some of the best quotes!
@@deepakhiranandani6488 hahah good one!!
I started TRE 4 years ago, lost weight and kept it off. People tell me I’m too skinny but I attribute that to a misunderstanding of what a proper weight is. 5 ft 8 165 isn’t too skinny, not in my book. My lipid panel is always normal and the best part is, I can splurge on the weekend with very little impact. Thank you JRE podcast and Dr Rhonda Patrick.
The Buddha, 2600 years ago : "I abstain from the night-time meal.1 As I am abstaining from the night-time meal, I sense next-to-no illness, next-to-no affliction, lightness, strength, & a comfortable abiding. Come now. You too abstain from the night-time meal. As you are abstaining from the night-time meal, you, too, will sense next-to-no illness, next-to-no affliction, lightness, strength, & a comfortable abiding."
💖💚🙏
I’ve found that restricting my eating by eating from 7:00a.m. to 3:00p.m. to help with weight loss and it also seemed to improve my sleep. I started doing this mainly because I noticed that I was eating dinner around 5:30 mostly out of habit, because that’s when my husband and I usually had the dinner I prepared. I wasn’t really hungry, but I ate, and tended to overeat, and then felt kinda bloated.
A year later I’ve pretty much stuck to this new, restricted eating pattern, even though I still cook an evening meal for my husband, which becomes my lunch the next day. But if I really truly do feel hungry in the evening, I’ll have a light snack.
Put it to the test for yourself! 😊
I can’t help but to say “...put it to the test” alongside with Dr. Greger in every video
Samesies
Glad they finally did a study, this isn’t a new thing, it’s been a practice for my family since I can remember, fast from 6-7pm til 12 noon the next day, eat between 12 noon and 7pm...I have 4 women over 100, 3 over 80 in my immediate family all of them still moving around pretty good for their age.
Wow! That's amazing! It's so cool that your family figured this out and has been following it for quite a while now!
Big breakfast, light early dinner. No food between 6PM and 10AM. The body is more tolerant of glucose in the morning. Only drawback is it’s hard to do anything social in the evening without drinking
I'm a late night eater and usually skip breakfast. Sounds like it's the worst way to eat.
It is. I too don’t eat breakfast and used to eat a lot of my calories at night and I ended up gaining so much belly fat rapidly.
So I’ve found a happy medium by only eating between 3pm-6pm.
from this it sounds like eating all day is the worst. If you eating less than half the day, even if you're eating late, it doesn't sound so bad
Eat dinner at 2pm then brush your teeth.
But I hate going to bed hungry
@@MyElisa13 same
So I’ve been doing IF for a few months and it was only recently that I began experimenting with earlier rating times. I have to say, it feels a ton better.
No stomach aches in the morning, regulated weight, improved energy. Good stuff
Eat more fat if you feel rumbles in the morning, also carbs will def do that as well.
Dr. Jason Fung has been studying this subject for years and has a lot of great data too. I've been eating this way for about a year and have been able to lower my BS and maintain a stable weight. It's pretty simple, just don't eat after 7:00PM, get a good night's sleep, and don't have breakfast. Add a WFPB diet to the mix and you're batting 1000. Great info Dr. Greger...."as usual". Cheers!
Frank Black so what time do you start eating? I don’t have a problem skipping breakfast(I normally do) but what time does Dr Fung suggest you have your first meal?
Forget keto dude Jason Fung; so 2016. Dr Greger's vids are the ones to watch. I wasted a lot of time on Fung--not that much data and not worth it.
@@jamaalmillen Eat from 8 in the morning till 2 in the afternoonI
I looked up the article
Bambi thank you!
I'd be curious to know how TRF affects our endocrinology, e.g T3, T4, and anabolic growth factors like testosterone and Igf-1.
Dr. Greger Sister White gave clear counsel’s on 1st. The eating of every 8 hours. Secondly, no eating in between those hours. For me these counsels have not only improved upon my cognition and discernment but even more importantly my brain feels electric.
Finally the all awaited actual intermittent fasting video! When I do IF I always eat early and skip supper because it fits my schedule better, and so far it’s looking like that’s actually the best thing to do here haha. Looking forward to the next part!
I've tried many times to eat my food early & it's always a fail because the drive to eat at night after working all day is too strong..
TATTOEDWOMAN if you absolutely have to eat at night then try to wait 3-4 hours after eating before you go to sleep. Going to bed immediately after your dinner will pack on the pounds fast
I think this comes down to having a clean environment, social support, AND enjoyable things to do in the evenings. If we are used to sitting down and watching TV while eating then doing all the same things in the same places withOUT eating is setting ourselves up to fail.
Try eating the lowest calorie density foods in the evening and do not eat after 7pm.
@@i.e.presents638 You could try munching on raw veggies? I make a tasty snack of thin sliced cauliflower with Sriracha and Panda Express Beijing Sweet and Tangy sauce on top. It's crunchy and spicy, very good. 🌱
This is exactly how I was able to loose some weight, no eating after 7 pm, doing about a 13 hr fast at night.
Same! I was able to lose a lot of fat this way and keep myself at a healthy weight which I always struggled with.
I’m so happy I came across this video right now!! I’m actually fasting for 20hrs without even trying I just don’t get hungry in the mornings it’s only in the evening due to my biological clock. And I’ve noticed without me eating a meal and just drinking lots of water I have so much more energy and don’t feel so sluggish and I can work out for 90 mins feeling amazing. But it made me question was I doing it right? But I’m just listening to my body now. This is awesome to see it in a study!! 🤗
Can’t wait for the next part. It seems my beloved breakfast is safe for the time being.🥳
Let’s find out when I have to stop eating 🧐
From 8 in the morning till two ! I looked up the article!
@@Bambi-12345 Spoilers! :-D
I started eating one meal a day and I eat it around 2pm most days. After struggling with weight loss my weight is now finally going down and so is my body fat.
I think I may increase to a 4 hour window because it can be hard getting all the calories I need in one hour.
How has everything worked out for you?
@@torpol I eat two meals a day now. One at midday (my largest meal) and the other around 6-7pm (a small meal) then I don't eat until midday the next day. Its a habit now but it can be hard not to eat after 7pm if I have company. I did a lot of non stop, all day eating during the pandemic, which didn't help and it took 18 months to get back to fasting. Sometimes I add a 24 hour water fast but I very rarely make it to 24 hours. Usually around 20 hours and I have had enough.
Getting into a regular exercise pattern is still a struggle for me but I live pain free, I sleep well and I feel okay so I can't complain. I am very rarely sick. A cold once a year.
My body will no longer tolerate junk or sugar and I feel really unwell if I eat it - which is a shame because I miss it sometimes. The only foods that keep my body happy is wholefoods and freshly made food. I still love to juice and drink celery/cucumber/spinach juice a lot in the warmer months. 4 years ago I was 100% plant based but now I include chicken, eggs and fish.
It has taken me years to develop this habit - although sometimes I slip for months - that's the reality - but I always come back to it. Now I need to spend the next 4-5 years focused on exercise and getting into that habit.
the time window of eating only between 6 am and 7 pm was very confusing to me. I was traditionally raised on a schedule of breakfast at 7 am and at last a dinner at 6 pm and nothing more after that. It's just normal and nothing special to me. One of those instances were you suddenly realize your 'normal' isn't 'normal' to a large group of other people in the world. I love the internet for that :)
the fasting series is getting better by each instalment; thanks!
finally getting to the good stuff. I have been waiting for him to release these videos for one or 2 years now and have been excited to hear what he has to say about fasting.
Dr. G and team. Thank you for your incredible work!
can't wait for the next video! It's exactly what I'm looking for in my life! I've been vegan for years but still struggle to keep weight in line. Thank you so much 😭
John McDougall or Chef AJ.
It works for us. Starch and nutrient dense low calorie foods, although we eat more fruits than recommended in their plans. Still it works. And the only thing that works.
Eat a lot of steamed potatoes and a good salad at dinner., every dinner for month. Thank me later
Vegans doesn't mean healthy at all. Unless you actually meant plant based whole foods. Try less processed grains and added sugar maybe?
Or perhaps less fat :)
Same. I eat a ton of white pasta, sugar, and oil though.
Stopping eating by 7:00 pm gives your food time to digest before going to sleep.
This lets your body focus on healing instead of digestion. It also seems to help with the quality of sleep.
Nice! as a long time window faster I like what I see here so far. Hoping the next clip will solidify it further
Thank you Sir for this video all these kinds of questions pops in my head as I fast for 18 to 20 hrs and eat in a 4 to 6 hr window. So early wanted to know the benefits. Can't wait for the next video.
Dr. Greger, you're doing an excellent job. Thanks!
Thank you Dr Gregor! Off topic but like to see more variations of swag t shirts to choose from!
This matches the 3500 year old wisdom of the Charaka Samhita, the first written evidence of the Āyurvedic system of health. Eating this way also has side benefits of lowering inflammation and anxiety levels. A win-win.
Where can one learn about this system of health?
Excellent...I’m keen to see next video...I eat in window between noon and 4 or 5...perhaps I should switch it up?
Hi thanks for this update. Could you please inform us about the latest aspirin studies for cancer that have been taking place do you recommend taking also?
Very interesting overview! Love it! Thank you for sharing!
Thanks for sharing
This is fascinating.
Fantastic summary of TRF! Took me months to research this before. Now it takes just 6 minutes. This is worth it's weight in gold....
Seriously. Nutrition facts is the best!
Woot woot! I'm excited for this series. Thank you for the work you do to provide the public with this information in ways we can all understand. :smile:
Thank you sir!
I practice IF and this too was interesting.
Thanks Dr. Greger as always for your insightful videos.
He is definitely the best!
Can't wait for the next video, it gets more and more exciting!! x
Excellent video! I’ve been intermittent fasting for 2 years and will never go back!
hurry hurry hurry!!! can't wait for the continuation of this topic! THANKS, Doc!
Great information! Thanks!
Thank you, Dr. Gregor! : )
Love you dr.greger!
Very interesting, thx Dr. G!
Excelent advice dr G 👍
Finally! A validation by none other than Dr. Gregor of time restricted feeding. Anxiously waiting for the next one.
Yes, it's been shown...
Very interesting - I am looking forward to the time restricted feeding earlier in the Day -
Anticipation......depending on the foods-weight gain but not necessarily .
I work 12 hour rotating shifts. 7am - 7 pm one month then 7pm - 7 am the next. This makes a certain time to eat very difficult.
I've been fasting for about 12-18 hours a day for a year or 2 now. It's easy to continue because it feels good, natural. It doesn't require persistence.
I love this channel!
Brilliant.
Edge of my seat!! Keep it coming Dr. G
Thumbs up if you also said "put it to the test" out loud.
I feel like a kid watching Blue's Clues again 😆
I have been eating a plant based diet in a 6 hour feeding window from 5-11 at night for 3 years. I made this change after heart and artery troubles from my previous typical western diet. I went from not being able to walk up the stairs without being out of breath, to now training daily with kettlebells and having no more chest tightening, healthy cholesterol levels and through scanning, plaque buildup in my arteries virtually nonexistent. A great side effect of eating at night, for me, is I lost all my excess body fat and my muscles are more dense and durable then when i was eating all day. I tried eating a plant based diet with normal 3 square meals and some snacks and i could hardly function mentally, and struggled physically ( made me lazy and lethargic)
In my family we'd always eat the last meal at 7 PM and the first meal at 7AM, so a 12 hour fast. Now I've pushed it towards last meal at 6:30PM and first at 7:30AM. I also switched to 3-4 bigger meals less often rather than snacking on nuts/seeds/fruits all day long. Great that I can back my good habits with scientifically proven benefits now!
You can’t even call it a fast at that moment. That’s just normal eating
Great overview. Nicely put together, even I knew everything already. Work by Satchin Panda and others is great.
But if you have 6 minutes no one is more efficient than Dr. Greger.
what about late night eating whole plant based diet?
How does the principle work if working nightshift? If my waking hours are 4pm to 8am, then I eat "dinner" at 8pm as my first meal of the day, does this make it the most or least fattening?
I can't wait to see your video on Courtney Peterson's study. I've been eating that way for about six months. I love it. And I've lost 25# with early time restricted eating and overall calorie restriction with tracking and daily weighing.
How? What time do you eat? Can you give me an example of what and when you eat a day? Thank you! Greetings
John Doe at least 4 days a week, I only eat between 8:00 am and 2:00 pm, so I eat all of my calories during that short window. I am not hungry later in the day. So, I am sticking to my calorie budget and losing weight. If you want an early peak into what Dr Greger will present, search NIH and eTRF. I eat 100% plant based diet high carb.
The problem i am facing is that i work nights three times a week (fri, sat, sun). I really don't know what to do about my schedule during the off days. Should i stay on a night schedule as i have for the last five and a half years? Or should i switch to a day schedule during the week? The latter presents the problem of having to stay awake for 24hours friday morning to saturday morning and sunday night (4pm) to monday night (9pm). Only then can i keep a day schedule during the week. Are there any benefits to this or should i stay on a night schedule?
I try to eat in the mornings and afternoons, i eat throughout the day usually, mainly because on wfpb its hard to get enough calories in, usually tho the meal i eat later in the day is legumes and veggies - because i tend not to eat a ton of legumes earlier in the day. Usually fruits and grains are my main calorie sources for those meals and i work out a lot. Hours of rock climbing at a time, 1-2 hour cardio sessions, walking every day when the weather is good, etc.
What about quality nutbutter to add calories🤔
@@contrarian717 i eat a lot of nuts too, trail mix is what i eat mid-day as a snack if i'm away from home usually, that's part of the reason why my later meals tend to have a lot of legumes - I eat mostly whole grains and fruit in the mornings as calorie sources, and then i usually eat most of my legumes and veggies as my last meal. Lately I have been making whole grain breads a lot tho, I find its very easy to eat large amounts of calories from them. How much I eat in the morning is often dependant on how much I have leftover from last time I cooked is the thing. Tho I've found its easy to toss some whole grain flour in a food processor then throw that in the microwave to make unleavened bread.
I wonder if this schedule is the same for those who are naturally night owls?
For me I go to bed around midnight (or should say fall asleep since I usually read in bed for a half hour) I eat from 11 am to about 9pm. That gives me 14 hours for my body to fast. Obviously I could do better than that but I usually get out of work late so by the time I finish dinner its 9pm
Interesting.
For now, I'm doing well on WFPB, eating whenever I want until I feel satisfied, and have lost just under 4 stone. But I am obese. As I get nearer to my goal weight, however, I'm guessing I may have to reconsider.
Yea. I am a nutrition coach and as a person loses weight they might need to try different things because it won't be as easy after a while, but it sounds like you are doing well right now. Congratulations on your weight loss!
@@RabbitFoodFitness thank you 😊
Very interesting! Im going to......put it to the test.
I think we all knew this somehow, but it's nice, well great, to have these studies out.
I eat my main meal before noon and only something light before 5 o’clock PM.
Nice
Oooh yes! Very interesting good Doctor. Very interesting
I heard that the number of calories were the same for both groups, but were those calories of the same types (plants, whole or processed; meats(What kind?))?
I've been doing time-restricted eating for over a year now. This is very interesting information. I usually eat between noon and 8pm, but I might change it up depending on what the next part says. Eagerly waiting...
Interesting if you add exercise to the mix before breakfast (actually dinner) and see what the effect on health is. I know with running I am so hungry after a run and my metabolism is much faster.
5:18 Whats the problem? The 1 meal group has very good blood pressure, while the 3 meal group is starting to get too low blood pressure.
I mean its not to low. 110 is actually awesome, as long as you dont have some severe problem. Mines around 110/64 and my dr sings his praises. Lol
There he was noting that if the eating window was later in the day, even though fat was lost, BP and cholesterol were higher. BP was good in both groups, just had a notable change in the later eating time. If someone already had a higher BP or cholesterol, they would want to try to stick with earlier in the day eating.
My interpretation of this is...
Eat a big breakfast and small dinner: you have more energy in the morning and throughout the day, more likely to be more active throughout the day and excess calories are more easily burned off through said activities.
Doing the opposite means you have a calorie deficit through the day, making you less active and making your energy churn lower. Then you get a big influx of calories before bed which causes your body to store excess as fat.
Maybe I'm being naive here, but I'd bet the differing activity levels accounts for a large portion of the weight discrepancy between the two groups more than a nebulous concept like "circadian rhythm."
That is an interesting idea. I think it's probably a little bit of both a person circadian rhythm and activity levels.
Circadian rhythyn is not nebulous.... Did you watch the vid?
@@chrisnamaste3572 I did watch, and it is nebulous because its impossible to measure unless youre doing a monitored metabolic study. The idea that circadian rhythm is the primary cause of this is a hypothesis, and I'd say a far weaker one than what I put forward.
Definitely think your theory has merit, however the circadian rhythm is actually a thing, the body releases hormones like thyroid, TSH, cortisol at specific times of the day/night. That's why things feel a bit off witj Daylight Savings, and really off when you cross multiple time zones. That said, I'd love to know if those who are "night owls" naturally, have the same circadian rhythm as " larks"?
Ain't we all so different!
I finish supper at 4pm, and 6pm 'only' have 100g of macadamia nutbutter (770 calories), still then I'm up 1am from very empty, weak feeling, and very hungry.
So I have to almost overeat on 6pm, to sleep throuh 🤔
I love you
This is fascinating.
I always thought those who stick to stop eating after 6pm to control/lose weight were just silly and that idea was based on no real evidence. Looks like I`ve been wrong...
I also hope there will be a video in this series on shift work diets. Sometimes my "lunch" is at 1am :D
Nordic Girl filling your stomach before going to bed, sounded like a good idea to you, until this video?
So basically everyone is doing it wrong, as people who do intermittent fasting skip breakfast. But instead they should eat most calories as a breakfast. And it does make sense, as then you use them during the day. And all that fasted cardio etc has always sounded like a horrible idea. Eat well in the morning, and you have fuel to train.
nobody nowhere sounds good minus the fact that this approach doesn’t work for everyone. I, for one can not tolerate a big breakfast or lunch.
But on the other hand, eating at night puts on the weight rapidly. So I try to eat between 3pm-6pm which works for me.
@@daviddudley1791 yes if I don't eat a lot on 6pm, my hungry, empty belly wakes me at 1am
The reason being that fasting overnight is the logical thing to do.
Most peoples working lives revolve around a late afternoon dinner like 4 or 6pm.
If you want to eat only twice a day, you will eat either at 10 to noon for a 16 to 18 hour window of IF.
The most important meal of the day is breakfast mantra was invented by the cereal companies back in the early 20th century.
There is no evidence for this.
I REALLY hope he responds to the intermittent fasting HGH myth, because that's the main reason why many people skip breakfast because they supposedly experience an HGH increase furring their workout and after, but only after 18 hrs fasted. This wouldn't be optimal in an earlier fasting approach because you wouldn't be fasting for long enough after your workout.
@@takeoffyourblinkers I REALLY hope he responds to the intermittent fasting HGH myth, because that's the main reason why many people skip breakfast because they supposedly experience an HGH increase furring their workout and after, but only after 18 hrs fasted. This wouldn't be optimal in an earlier fasting approach because you wouldn't be fasting for long enough after your workout.
Woah!
Good information but I don't want to lose lean mass.
Omad was bloating so now I eat twice. At 12pm and 7pm.
Does this still effect a person on a whole food plant based diet? Because a whole food vegan might not have those blood sugar and other majorly unhealthy spikes right?
For 5 years I ate like that. Late feeding, 3h window. Felt great during the day but it took a toll on me during the evening. If you have an active lifestyle cramming that many calories into one meal is no joke. I sometimes even fell asleep, when I ate meals that were lean in fat but high in protein + carbs.
Same.
However, i'd rather feel tired before bed than have a post lunch slump.
It also difficult to find the time in the morning to make big healthy meals.
Very interesting results. I work shifts though, mainly nightshifts, would the same positive results be gained following the same regime but sleeping during the daytime?
I would be interested in this too.
@@la4508, yes the answer would be beneficial to lots of us as many people work nights or alternate night/day shift patterns. I just wonder if the benefits from Doctor Greger's test rely on a traditional and instinctual sleep pattern at night or the body can reap the health rewards following the fasting time period as suggested if the body clock is out of sync so to speak
I wonder how this affects a body that is awake throughout the night and asleep during most of the day?
I don't believe that you just swap the hours of the day and apply "oh, my breakfast is now at ~8pm in the evening" - I suppose the "bodyclock" still plays a huge role?
So the best of both worlds is presumably restricting your calories to between the hours of 6 am and 10 am. That....sounds.....really fun....
If you are not waking up at 5am you are not living. Besides nothing good happens after 9pm.
Agreed!
@Canadian Girl Workout, read, plan for the day, prep for the day, meditate, pray, journal, write, and basically all of the important and meaningful stuff in life.
Can you put Indonesian subtitles?
Isn’t it hard to sleep when you are hungry?
I'm sceptical that you would need to restrict calories entirely during the "fasting window" to get positive effects, rather than prohibit only calorie dense foods. Shouldn't this be tested separately? It seems likely to me that the circadean timing of high calorie foods is the only real beneficial thing here and the strict fasting (i.e. not even vegetables) is a red herring. A bit of spinach in the evening is probably completely safe.
eating anything will kickstart the liver and other organ's functions, interrupting the rest period.
I would like to see that study done too.
What if you sleep 9am-5pm & work 11pm-7am, eating a single meal (all the day’s calories) at 6-7pm each day? Could sleeping during the day etc. cause differing results?
Maybe. I'm not sure that has been tested yet. I'll have to do some research about that. I do know, though, that studies show that when people are sleep deprived they have a tendency to eat more. This video might be able to help you. Yes it's long, but it's also super interesting.
ua-cam.com/video/bEbtf7uS6P8/v-deo.html
❤️❤️
I IF all the time, rarely eating breakfast. I can't imagine reversing it to eating breakfast and no dinner, or a mere shadow of what I'm used to having for dinner...but I will say that it's a good idea not to eat at least two hours before bed.
I REALLY hope you respond to the intermittent fasting HGH myth, because that's the main reason why many people skip breakfast because they supposedly experience an HGH increase durring their workout and after, but only after 18 hrs fasted. This wouldn't be optimal in an earlier fasting approach because you wouldn't be fasting for long enough after your workout.
Shall I assume a single caloric beverage would be enough to screw up the rest period? I'd love to see that tested.
Generally in Intermittent fasting, yes, that would mess up the rest period. I would think it applies here too since this seems to be following the IF rules.
Indonesian subtitles please
What about places like Spain where they eat at night their largest meal?
Mmm our lunches are definitely way bigger on average than our dinners, not sure about other Mediterranean countries!!
Should I care about all this IF if I don't have problems with my weight? Thus can I eat my dinners at 7-8?
Stay tuned...next time on NutritionFacts