Is Intermittent Fasting Good for Insulin Sensitivity? | Educational Video | Biolayne

Study:pubmed.ncbi.nl...
Get my research review REPS:
biolayne.com/REPS
Get my new nutrition coaching app, Carbon Diet Coach: onelink.to/9h4d62
My research based supplements: www.outworknutr...
Get my books on how to lose fat: www.biolaynesto...
Take my online course "The Science of Nutrition": chfi.click/lay...
Get Custom Workouts by me for $12.99/month:
biolayne.com/w...
/ laynenorton
/ biolayne
/ biolayne

[@samuelaubrey2612]

This guy is very refreshing when you have people like Dave Ass-Spray and Paul Salandino.

[@mai9355]

What Layne says makes sense intuitively 😉

[@grahamchan4266]

Don't forget Steven Gundry and Gary Brecka. Instagrams greatest health grifters.

[@TCAPRecipes]

Agreed. Former carnivore here. Didn't work for me

[@skorpers]

Nothing this guy says has any more validity than the people you mentioned and has in fact been dismantled by real scientists multiple times. The way he handled his PR disaster made no sense. Your behavior also makes you look childish as hell.

[@skorpers]

@@TCAPRecipes Legend has it that if you don't adhere to something it doesn't work, lol.

[@wierdpocket]

Glad to hear the audio quality is improving!

[@danielswart5168]

I do intermittent fasting. I only eat when I am awake.

[@juan200515]

😂😂😂

[@naamakala13]

Personally, I have an iv drip giving me a steady dose of high fructose corn syrup through the night. Just so that ill never get an insulin spike.

[@Ruudwardt]

The most entertaining BB, GOAT Ronnie Coleman said in an interview how he woke up in the middle of the night to squeeze in some more food. Now that is legit not IF.

[@DavidHoughtaling]

@@Ruudwardtyea, Jay Cutler used to do that. But these guys are at the top and will do everything and anything to sneak out that .01% improvement

[@annam7022]

😂

[@robertr.beauchamp453]

I used to be a low carb intermittent faster. I lost 130 pounds. Now that my weight is normal and I workout hard daily, I try to get 50 grams of protein in 4 equally spaced boluses. I used to hate Layne’s style but his information is good.

[@jakubchrobry3701]

Why do you want that much protein?

[@robertr.beauchamp453]

@@jakubchrobry3701 I’m 69 so I naturally have age related resistance to muscle protein synthesis from protein consumption. At the same time, I’m still building muscle. I’m trying to push my bench and my squat to 315 as I approach 70. I’m at about 290 for both right now at 195 body weight (I’m 6-2). So I shoot for 1.25 grams per pound of body weight. I rarely make it though. I count myself lucky to get to 200 grams total daily.

[@jakubchrobry3701]

​@@robertr.beauchamp453 Thanks, that's why I asked. It is hard to get that much protein. I'm not sure you need that much more as you age. There are studies showing this. The weight training is the stimulus, not the protein. Leucine isn't as big of a factor as it is for a teenage boy who doesn't even need to train to gain muscle. A calorie surplus is also required. I'm 60 and my goal is also to squat 315 and deadlift 405; and I never squatted or deadlifted before 18 mos ago. I was skinnny and have long legs, also being 6' 2", but I weighed 156 lbs then due to being sedentary through covid shutdowns and a frozen shoulder after that. When I started I couldn't squat 95 lbs. In a year I got my weight up to 195 lbs and squatting 245 lbs. I cut back down to 185 lbs and around 15% body fat. I'm still only squatting 245 (if that) because I got some gluteal tendonitis 6 months ago and eased off heavy squatting. Got my deadlift to 365 and bench to 225. I was only consuming around 130 grams of protein per day throughout that time, but made sure I was gaining weight with a calorie surplus. I gained muscle just as I could in my 30s. I have a friend who started lifting in his late 70s. He'll be 87 in May. His last powerlifting competition was one year ago in Yuma AZ. He also didn't do huge amounts a protein, but only concentrated on calories. It's the training that counts. Once you hit your goal I would experiment with cutting back on protein to see what happens.

[@jakubchrobry3701]

@@robertr.beauchamp453 Thanks, that's why I asked. It is hard to get that much protein. I'm not sure you need that much more as you age. There are studies showing this. The weight training is the stimulus, not the protein. Leucine isn't as big of a factor as it is for a teenage boy who doesn't even need to train to gain muscle. A calorie surplus is also required. I'm 60 and my goal is also to squat 315 and deadlift 405; and I never squatted or deadlifted before 18 mos ago. I was skinnny and have long legs, also being 6' 2", but I weighed 156 lbs then due to being sedentary through covid shutdowns and a frozen shoulder after that. When I started I couldn't squat 95 lbs. In a year I got my weight up to 195 lbs and squatting 245 lbs. I cut back down to 185 lbs and around 15% body fat. I'm still only squatting 245 (if that) because I got some gluteal tendonitis 6 months ago and eased off heavy squatting. Got my deadlift to 365 and bench to 225. I was only consuming around 130 grams of protein per day throughout that time, but made sure I was gaining weight with a calorie surplus. I gained muscle just as I could in my 30s.

[@jakubchrobry3701]

@@robertr.beauchamp453 Thanks, that's why I asked. It is hard to get that much protein. I'm not sure you need that much more as you age. There are studies showing this. The weight training is the stimulus, not the protein. Leucine isn't as big of a factor as it is for a teenager who doesn't even need to train to gain muscle. A calorie surplus is also required. I'm 60 and my goal is also to squat 315 and deadlift 405, and I never squatted or deadlifted before 18 mos ago. I was skinnny and have long legs, also being 6' 2", but I only weighed 156 lbs then due to being sedentary through covid shutdowns and a frozen shoulder after that. When I started I couldn't squat 95 lbs. In a year I got my weight up to 195 lbs and squatting 245 lbs. I cut back down to 185 lbs and around 15% body fat. I'm still only squatting 245 (if that) because I got some gluteal tendonitis 6 months ago and eased off heavy squatting. Got my deadlift to 365 and bench to 225. I was only consuming around 130 grams of protein per day throughout that time, but made sure I was gaining weight with a calorie surplus. I gained muscle just as I could in my 30s.

[@Dave-lx3vt]

You have such a sober, rational way of explaining things. Thanks for that. 🖖🏻

[@Noone-px7xg]

Intermittent fasting helps me keep my calorie intake under control, and thats why I do it. And that's what this video is saying to do if it helps you as well

[@philschiavone101]

Me too. If I eat breakfast, it starts a feeding frenzy that I can’t seem to stop eating. If I hold off for just 4 hours, the rest of the day I am not hungry.

[@jacekseneczko3511]

Dude, Layne! Huge fan here! Discovered you on the Peter Attia podcast and haven't looked back since. Top 10 in the entire health and fitness space, hands down. Seriously surprised you don't have a bigger subscriber base - your content is incredible! Keep up the awesome work.

[@desiderata8811]

I live in Cuba. We do intermittent fasting whether we want or not.

[@shaunhadsall]

Appreciate this context and nothing surprising… Intermittent fasting is superior for ONE reason only for those who like to use it: Adherence… Statistically, its the same results, but at the end of the day all that matters is sustainability… For most, compliance is easier using fasting… not everyone… for most.

[@youwontstopwatchingme2636]

Bingo! This is exactly correct.

[@srleplay]

On the other hand Satchin Panda's work points in the direction of body being better in handling dietary carbohydrates in earlier phases of the circadian rhythm. It intuitively makes sense and I personally have both subjective and measured data that my sleep quality deteriorates when I eat late at night and there exist no gains in any area for which I'd trade sleep quality.

[@scribesblood2085]

When you are fasting and you're in your eating window, it's important to eat whole foods with higher nutrients. You don't have to starve but eat smarter. 16:8 my first meal is 1 sweet potato, 2 tuna packets and some berries. Every once in a while I'll throw in 2 hard boiled eggs. Way less calories, fat and carbs than a burger, can of soup or some other foods. It's super yummy and filling for longer. Dinner is like a homemade breakfast burrito with veggies, salsa and a little cheese with a low carb wrap. Also exercise! Lost 50lbs the past year. Obviously falling off the diet and exercise and picking it back up but NEVER GIVE UP!

[@flexanesthesia7869]

Compliance is the Science.... I'm stealing that quote.

[@Simon-talks]

Fauci: "tha science"

[@TechHead03]

Stan Efferding has been saying that for decades. Maybe Layne got it from him

[@Zoe.TheBody360]

Totally agree with your points...I think the benefits have been over-egged. However, for people who struggle who liked to graze all day and consume alot of calories late at night, the fact the have to adhere to a restricted eating window can encourage less overall caloric intake; which in turn may change long term behaviour. But if you are going to over-consume calories the fact you are going to do so in a shorter eating window will not make a jot of difference.to decrease weight loss, or any other biomarker.

[@DILFDylF]

That always kind of baffles me bc if you have the self control to fast intermittently, you HAVE the self control to just eat in a controlled way throughout the day. Idk people are weird.

[@HarryZikosNY]

So glad to have Layne in my feed

[@DILFDylF]

I put hay and oats in my feed

[@aureliandumitru8382]

We are built to feast and fast!

[@richardcaraballo1185]

As a lifelong type 1 diabetic, THANK YOU for this information. I had been lightly considering IF for reasons of insulin sensitivity, but it really doesn't vibe well with my highly active lifestyle. I need small-medium sized feedings throughout the day otherwise I feel lightheaded and weak. Knowing that IF really has no impact on Insulin Sensitivity helps to narrow down my strategy.

[@jaghad]

It's because you are eating carbs. Go listen to Ryan Attar and read Dr. Bernstein Diabetes solution. You don't need carbs. I am no diabetic but once you become fat adapted, which can take time, you will not feel light headed.

[@Gengh13]

That's because your body is not adapted to burning fat, once it becomes adapted you can spend a lot of time without eating while maintaining your activity levels, I used to eat always every 4-6 hours, now I can avoid meals for a day without even noticing, I only eat when I'm around good quality foods.

[@richardcaraballo1185]

Respectfully, to both of you guys, Type 1 Diabetes is a completely different beast to tackle. A low blood sugar is a huge concern as well as chronic high blood sugars are. I have tried fasting and it just didn't work for me.

[@Gengh13]

@@richardcaraballo1185 there are plenty of type 1 fasters, once you are fat adapted your body can work perfectly fine with lower blood glucose levels(within reason of course) so it is actually recommended to become fat adapted so you won't have problems with low glucose levels. I can function perfectly with a BG of 60ng/dl without any symptoms, I'm currently on my 13th day of a water fast, you don't need to go to this extreme but getting your body used to lower glucose levels can help you avoid the problems associated with low BG, and it can certainly save your life one day in case of emergency.

[@MiguePizar]

Veteran Intermittent faster here, no difference in anything regarding insulin muscle building, losing fat, etc... except that the insulin is steady during the fasting, I wish someone could do studies with someone like my, who has been doing this for 18 years, who has gained muscle and lost fast the same as eating 6 eats per day. And CICO is the only thing that matters, Anyway, just do whatever works for you. Best

[@NofirstnameNolastname]

How long is your fasting period on average?

[@Simon-talks]

I'm literally exactly like you. ive been IF for 20 years and got jacked and lean as hell on it and at 50 years old, I'm not on any medications and run circles around most 20 something year old "gym rats"...my results with it have been phenomenal.

[@MiguePizar]

@@NofirstnameNolastname I do evening intermitent fasting of 18 fasting and 6 eating. Best

[@Lee.b190]

This is exactly why I time restrict because it helps me stay at maintenance and helps a lot when I’m trying to cut it really does come down to personal preference as I find it harder to portion control rather then time restrict. Thanks again for the excellent information you give out I’ve learnt a lot from you 👌

[@fabianschweitzer]

This song cries for a metal upgrade on live performances 🔥

[@brucejensen3081]

I guess skipping breakfast doesnt hurt. I used to, but i do believe i feel better, waking up hungry and being able to eat straight away and having breakfast.

[@DevilsRejection]

I love intermittent fasting, but the way I do it seems to upset people on the internet, and I don't understand why. Apparently if you're into intermittent fasting, you absolutely have to skip breakfast and delay your lunch as long as possible. I never liked that. At all. I wake up hungry, have a nice sized breakfast, then another slightly smaller meal a few hours later, and then a snack around 3 PM and then I'm done eating for the day. My "eating window," which is a phrase I detest by the way, is six to eight hours, and I've found it works well for my body. It really makes me sad how diets have turned into a religion on the internet. We're all different, and diets are just like tools in the tool chest: use each appropriately. Anyway, have a great weekend, Layne, and thanks for the video.

[@johnfauxname8017]

I HEAR WHAT YOU’RE SAYING LAYNE! Loud and clear! And thanks for the stripping the magic goggles off every quack out there claiming their diet or lifestyle strategy is somehow the lone path to everyone’s success. I appreciate anyone preaching nuance and complexity, but empowering everyone by holding up all of the different paths to getting “there.”

[@yogachristine912]

Thanks for always giving such solid info and analysis!

[@Snerdles]

I really like doing 1 or 2 24-36 hour fasts a week and otherwise shoot for maintenance or a slight surplus when I'm trying to shed a few pounds of fat. I find it far easier to power through one day than to try to go through weeks of constant nitpicking on what to eat. I've been doing it that way for a while once I hit my target weight but I'm still trying to build some more muscle mass. If I overshoot my weight by a few more pounds than I'd like I'll do a couple of weeks where I just skip one day of eating. As an example, if a person was on a 2000 calorie diet, instead shoot for around 2100 calories a day but skip one day so at the end of the week you've cut your calories by 10% overall, but spent most of the time in a surplus building muscle. It's been working surprisingly well for me. I have yet to find a study that compares a protocol like this though. I am very loose with my training and diet though, very far in to the "filthy casual" territory.

[@MichaelCraik-u1h]

Not a very controlled study, if you allow someone to eat whatever they want over 10 hours. I've lost 50 lbs over the course of a year, just by fasting, and eating 1 less meal every 4 days. Insulin sensitivity is so much better. I feel better.

[@christineward6105]

I always look forward to watching one of your newly posted videos! 👍 💕

[@godsgiftto3arth]

The amount of people worrying about "insulin sensitivity", who eat nothing but butter and steak whilst doing zero exercise or eating fibre and are clinically obese, is staggering

[@Basicx951]

Really there are people who are obese who only eat steak and butter?

[@lolo20adaify]

​@Basicx951, that's what I'm saying. I haven't met one. People who legitimately eat mostly meat are lean lol

[@Jefe-qh8kd]

Absolute nonsense.

[@ColinDeWaay]

It's amazing to me so many people still get so upset when you say things like IF can help you because by restricting the time you eat, you eat less total calories, but it's not magic.

[@frontsquatsandfrenchbulldo3020]

"Compliance is the science"

[@tsebosei1285]

I stopped intermittent fasting, i now eat from Coach Greg Doucette cookbook, what a breadth of fresh air.

[@emilycriswell9816]

I appreciate your approach to scientific data analysis. Keep up the good work.

[@howbradknew]

Thanks for always presenting a balanced view. Yep, there'll be people who completely ignore the multiple times you say IF can be a good tool to have in the toolbox and focus on the study outcome that there's no additional magic beyond calorie restriction and fat loss happening. Their loss on learning. I've done IF before. Worked for me. I eventually moved to calorie and macro tracking as my current tool. Great always getting an intelligent and critical thinking view of a study!

[@JemyM]

I lost 95 lbs with alternate day fasting from February 2023 and I am happy to have the bs around intermittent fasting debunked. I kept myself to the science. It works incredibly well to reduce calories and I was able to reclaim my life thanks to it, but there is a lot of woo woo going on in the community.

[@Simon-talks]

yep, iF works great. We are just in the infancy of iF studies and the infancy stage of studies are always flawed and goofy and get debunked quickly, (just like all the goofy training studies 30 years ago that have now been debunked) and medical doctors recommend smoking in the 1950's and 60's because it was 'relaxing and healthy'

[@heatherrivlin2786]

Faulty reasoning when you assume the people doing IF are consuming the same calories in a smaller window. Why would they be? If I eat my first meal at 10am, I’m not having lunch until 3, and then dinner at 5:30. Compressing it makes each meal smaller because I go less time between meals.

[@gracekelly3417]

“Compliance is the science” the most intelligent thing I’ve heard someone say on nutrition. Now can we stop bickering about which lifestyle is the right one, I want to go visit friends again.

[@UnCoolDad]

There are a couple studies with time restricted eating which compared early and late fasts. People who started their fast in the afternoon (around 2 pm) until the next morning had much better results. I think what is also relevant here is if the persons being tested are type 2 diabetics or not. Their insulin responses will be much different to those who are no diabetic or pre-diabetic.

[@Laf631]

I appreciate that you always emphasize finding the plan that works the best for you, as an individual, and not getting evangelical about how that's the magic approach for everyone. It's annoying whatever it is. I stopped listening to a podcast after they did a series on nutrition approaches and the host was dismissive toward anything that wasn't "intuitive eating" because that helped him recover from an E.D. Which is great for him but doesn't mean that counting macros or time restrictive eating or counting calories is bad for everyone else.

[@karynstouffer3562]

Thank you for this. It does clear up a few curiosities that I had.

[@XD18Felipe]

Glucose control and insulin sensitivity is not THE ONLY THING you can improve with fast, ITS ONE OF THEM... there's plenty more....

[@cliffordtindall4597]

What about the fact that it's easier to burn fat when you're insulin levels are low and therefore if you have lower levels of insulin for a longer period of time, it increases your chances of burning more fat? In addition to consuming the required amount of calories to lose fat?

[@StraightEdgeJunkie]

That's not how it works, even though it may seem like it on the surface. Fat loss is dictated by energy balance, meaning if there is a larger demand for expenditure than there is a supply for storing, fat loss will happen. It makes no difference how the meals are spaced within a 24 hour period. Insulin does spike as you eat, but it also drops. It's not the key player some of the keto/fasting people are saying it is. If you eat one large meal, insulin spikes more, but stays down for the rest of the day. If you eat more smaller meals, insulin spikes more times, but not as much per meal. In all this stuff, the averages come out the same, and those are what matter. Ultimately, calories in, calories out is what is relevant to the average person trying to control their body weight. All the mechanisms that take place are ultimately governed by the laws of physics, energy balance, which you can keep track of by tracking calories.

[@фанатКуплинова-ь1е]

​@@StraightEdgeJunkie it is how it works, read more on insuline and glucagon. Energy balance is a tautology and not the mechanism. You're mixing the two

[@StraightEdgeJunkie]

@@фанатКуплинова-ь1е But burning fat is not the same thing as losing fat. The person here said burning fat, but I assumed he meant losing fat because that's what people usually mean, and it's also the actual desired end result. You can burn more fat but not lose more fat.

[@фанатКуплинова-ь1е]

@@StraightEdgeJunkie I'm talking about physiology here and not fitness training. Insuline promotes lipogenesis and hinders glucagon which is one of the hormones that promotes lipolisis. It's really not that complex.

[@StraightEdgeJunkie]

@@фанатКуплинова-ь1е But what's the practical takeaway? Fat loss and fat gain are governed by energy balance ultimately, so ultimately comes down to calories in, calories out, so that's what's relevant to the average person. When you eat more carbs, you burn less fat, but also store less fat - and when you eat more fat, you burn more fat, but also store more fat. Fat loss happens when the burning of fat is greater than the storing of fat - governed by energy balance. It's really not that complex.

[@alexandralane6250]

Great info I use time restricted eating when eating in a calorie deficit purely because I’m a very small human and I like a good sized meal so condensing my meals into 2 larger meals works for me but purely only for that reason I’m also a nutrition coach and never suggest TRE unless my client wants to try it and it works for them I think it can sometimes encourage binge/restrict behaviours for some folks

[@axalius572]

Compared to your other videos, I liked this calm style of presentation way more. Thanks for the video, Layne. I believe fasting only makes sense when combined with low carb anyways. I couldn't even imagine the glucose spike from eating 300g of carbs in a single sitting.

[@Len1977gt]

or taking in alot of fat in one sitting

[@axalius572]

@@Len1977gt Low carb doesn't mean high fat

[@Inafadal]

I do dry fasting every other day including Ramadan the day I am not fasting I eat everything I have no problem 6 months fasting 6 months eat for last 10 years fasting is my DR

[@Medeski-Medieval]

Intermittent fasting lower base line ghrelin levels (hunger hormone). It’s commonly coupled with low carb or keto, and if you’re in ketosis utilizing stored body fat as fuel you naturally won’t be as hungry. If you eat 1.5-2 meals a day instead of 3, it’s very unlikely you’ll eat the same amount, most eat 20-30% less. There’s an increase in BDNF, when combined with ketones created an amazing boost in cognition. Growth hormone is increased deeper into fasts. The playbook is to focus on one aspect of IF, then try to use that information to softly and “fairly” criticize its benefits.

[@фанатКуплинова-ь1е]

I actually eat more as I don't eat to just deal with hunger

[@alwayslia2986]

Layne, the ad before your video was the metabolic tester called Lumen. Does that actually work???

[@PSA78]

Several made videos a few years ago when they pushed them hard, there's no point in measuring that data unless there's some form of research. It's not teaching/helping in anything.

[@Gengh13]

It probably does, the real question is why would you need it?

[@alwayslia2986]

@@Gengh13 to measure you resting metabolic rate, if your trying to lose weight it would be helpful

[@Gengh13]

@@alwayslia2986 is it cool? Yes, is it necessary? No, log your calories and weight for a week and adjust your intake to make sure you are loosing weight, in the end the exact number doesn't matter, no need for fancy tools, an app, a food scale and a bathroom scale are all that's needed.

[@robblankenstein6825]

My take away. Back in the day a ten hour feeding probably wouldn’t have been considered unusual for a lot of workers.

[@jonathonmills3563]

I’ve noticed that my A1C decreased to an average of 4.9 from 5.3, over multiple tests using TRE.

[@philschiavone101]

I can’t eat as much when I am using Intermittent fasting. So, I do get less calories when I do it.

[@matusmasir1054]

This was something I was thinking about since all this stuff around IF and calorie restricting was around ... The Integral or the area under the curve stuff .. Thank you for information about it ... I was 122,3kg in 26th of February, today I am 107kg by the application of whole food diet, low(er) carb and ocassionaly IF.. I dont count my calories, I hate it... I like principles, not macros, weighing every gram of food putting in my mouth... I like 2-3 solid meals per day, no snacking.. I like eating till I am completely full, by eating a real whole food ... This is not judging I am just telling that this was the way for me ... And trust me, I was also on the other side of counting and counting.. and keeping a diary of food I had eaten... This approach of IF, eating real food, lower carb diet is relief from a slavery for me.. again FOR ME.. have a nice day

[@melodytart3924]

I believe fasting can be easoer for overweight people to get started losing weight. When I first started fasting, I thought it was a miracle way of eating to keep me slim. Im not overweight and I dont need to fast that much. Ive found that if I fast too much, I will overeat

[@thegrindmcoc7966]

So let’s say I’m trying to build muscle. If I am intermittent fasting once or twice a week, but then making sure I’m eating more calories during that limited feeding window to match my daily average for my weight gain goals, is there any point in even doing the intermittent fast?

[@MorningGuy646]

Are there Studies that have researched the effect of time-restricted eating on sleep quality? I made the experience that i sleep best when i don't eat 6 hours before bedtime.

[@1ExplosionsHurt]

yes

[@jasonmercado9942]

I feel like Laynes energy is low am I the only one? Hope it was just an off day. Love the information!

[@LandOfTheFallen]

Questions I have are as follows: Does it matter how often you eat? So if someone eats 3000 calories in 20 meals throughout the day and is always releasing a bit of insulin is that taxing on their system? Vs. eating 3000 calories in one meal? which would also be taxing? What is the appropriate amount of stress from eating that the body can and should deal with? or is it even a question worth asking?

[@Laura-je2uw]

No, it does not matter. Eat the calories in form of meals that work best for you.

[@kestag2110]

Thanks for the info 👍

[@RB_0.77]

Pardon the ignorance, but isn’t the area under the curve not as important as the extent which post prandial glucose comes back to normal? I was always under the impression that this was very important for metabolic health.

[@felipearbustopotd]

I lost 18 kg / 39 lbs eating the OMAD way. Only eat when you are hungry and do not mistake hunger for thirst.

[@thepolishanna]

I was doing IF for about 2 years and lost a lot of weight but after a while every time I've eaten a meal I could not stay awake after and developed anxiety, not sure if it's because of fasting but it made me Stop this way of eating.

[@abhisheksathe123]

I think same is happening with me. Im doing IF and eat lunch as the first meal. And about like 20-30min after lunch I get super sleepy, almost like my eyelids are closing due to sleep that kinda sleepy. What kinda eating pattern do you follow now?

[@h20s8804]

I stick to a 10hour feeding window based on Sachin Panda's research. It's not for anything insulin related. It's to rest my guts! I feel much better if don't eat every hour of the day.

[@davidburris120]

If it makes you feel better at all, before you even pointed out that some people will automatically think you’re saying intermittent fasting is bad, I immediately recognized, before you pointed it out, that you were saying to do whatever works for you.

[@khunopie9159]

Axpona 24 marks a _Tektonic_ shift in the way audio shows are run

[@RobCGilliam]

Prescient in my world. I did something like 16-8 to even 18-6. Got a CGM for the last two weeks and noticed that more small meals work really good in a 12-12 to even 10-14 (fast-feed) context. Rather than a blueberry protein shake + bowl oats & yogurt at 10-11 am, I eat some nuts not long after waking. Protein blueberry shake around 9 am and oatmeal around 10:30 am. The CGM shows stable BG @ about 90. I get a short spike with the cup of blueberries in the shake. But when I eat the large carb oatmeal timed after the first spike, it does very little. May go up to 115-120, but some days it barely goes past 110. By the time I get to dinner there is even less of a bump. I've had evenings where it barely reaches 100. Had a CGM last year and two big meals caused two bigger double spikes where it goes up to 130-140 and falls and then goes back up again and slowly came down. Seems now it goes up and down quick and then stable until I eat again.

[@DILFDylF]

Not that intermittent fasting actually matters, but if you're doing even up to a 12/12 "fast" that's basically just being normal. Like if you eat breakfast at 7, lunch at noon, dinner at 5, you're eating from 7a to 6p. You wouldn't call that a 13/11 fast... Unless you just like to label normal activities with weird words for some reason.

[@RobCGilliam]

@@DILFDylF 12/12 should be normal. I was just coming from an intermittent fasting perspective since I've skipped breakfast for several years. Back to normal I guess. LOL. A lot of people do eat late into the evening and early. Had to see if there was some data and only 13% fast 12 hours or longer in this one population study. So 12/12 is not technically normal. www.ncbi.nlm.nih.gov/pmc/articles/PMC8705992/

[@Baldursa]

What if someone eat at maintenance or slight surplus, does IF help with insulin sensitivity? Does it help with nutrients partitioning?

[@scotchbarrel4429]

I wonder whether the glands secreting insulin has a performance/longevity matrix that prefers regular secretion over less regular secretion, or calorie restriction model vs IF model, and whether theres a metric for determining its wellbeing/effectivess/longevity etc. Is it possible that overuse or stimulation of the glands is better or worse for a person, despite the comparison for under the curve insulin response between the two diets.

[@David-oe7cc]

the fact that you cant formulate a single sentence without looking at your prompt and 5 edit cuts, is concerning

[@snorlore]

For the algorithm!

[@gregsaracino3252]

@Dr. Layne Norton Great video as always, thank you. I would love to see a video on the effects of longer fasts (36-72 hours) on gene expression. If you're looking for ideas :)

[@Macgee826]

Dr layne norton he ll love that ego boost!

[@rebella5769]

Where does autophagy come into play here. Weight loss shouldn’t be the only concern. New science on disease prevention is also of interest.

[@wendywertz8828]

AUTOPHAGY happens when you exercise too not just during fasting

[@Punchybarnard]

I feel bad that you have to overexplain to make sure your point isn’t misconstrued. You gave the information clearly to help people better understand literature. Shouldn’t have to explain yourself but sucks that you do. Thanks for the vid.

[@robhodgman1360]

Thank you for the information. Can you please answer if wearing a CGM and seeing which foods have lower glucose spikes, would that be beneficial with trying to lose bodyfat? Since it is said that high insulin spikes is associated with fat gain.

[@Laura-je2uw]

Working out gives you insulin spikes, does not mean it makes you fat. Insulin spikes are completely normal and not a problem (if you are not diabetic). Just follow CICO to your needs and eat the foods that make you feel good and make it easy for you to eat at your calorie goals.

[@robhodgman1360]

@@Laura-je2uw Thanks for responding. Yes insulin has to spike during workouts due to the glycogen that gets released by your muscles and liver during intense exercise. I'm talking other times. If you can find the foods that do spike insulin, because we all metabolize carbs differently and a carb that spikes your insulin may not spike mine. I want to know if you stick to the carbs that have a lower insulin spike for an individual when they are not training, can that be beneficial.

[@homerrlee]

Its hard to condense all your meals in one window. High insulin all day will hurt you. Fasting all day will let your body rest from all that insulin.

[@marija3969]

Came to listen to Biolayne shouting at me 😌

[@johnelmatsuda1832]

If you’re skinny IF is a bad idea

[@BigDog-tn8re]

I lost 200 lbs doing omad. Steak, test and Ozempic once a day.

[@taztoma5806]

10 hour eating window is not intermittent fasting! If you want to see genuine results then you should limit your window to a maximum of 6 hours. If you want the maximum results then do one meal a day..... By the way.... I lost 20kg in 1 year doing this

[@primategaberocco]

Good stuff Layne. 👍

[@HSLSFirst]

Great analysis and advices. If people could put all the BS found on social media aside and stick to facts and science, they would solve their obesity, IR and, metabolic diseases. On top of it, they would get fit.

[@gokukakarot1855]

For the algorithm

[@jacobmathis5686]

Time restricted eating works in the real world only because people end up eating less. Bottom line.

[@joerockhead7246]

thank you

[@NalamPenu]

Everybody ain't the same. Depending upon their lean muscle and insulin sensitivity, how does someone handle carbs obviously varies. Layne seems to have some beliefs and is trying to push his views.

[@nwobob]

Ready for some brutal commentary? I had stopped watching your videos, I simply couldn't take he screaming. Today you delivered the usual excellent analysis with practically no histrionics. Thanks very much. I'm subscribing.

[@Macgee826]

It wont last mark my words!

[@MisterHui]

Forks for algorithm!

[@Quixote1818]

My glucose didn't improve after a year of intermittent fasting.

[@Simon-talks]

mine improved tremendously

[@mco51193]

What did you eat when you were eating?

[@Quixote1818]

@mco119jj I almost completely cut out sugar and did low carbs. Very few processed foods. Mostly a Mediterranean type diet.

[@mco51193]

@@Quixote1818 Okay, cool. Well, sorry you didn't see more success with the glucose. I've certainly heard a lot of really incredible stories from different diabetics who fast regularly. Great you're eating healthy though! That's still probably the biggest thing.

[@Simon-talks]

if you're eating mostly "healthy" and Mediterranean foods, then you shouldn't be having glucose issues in the first place...

[@hiker-uy1bi]

the fasts in the study aren't much of a fast. 10 hour eating window? lol

[@Alex-xl3yr]

Who's here in 2022?

[@torstenrichertz]

Still in 2019

[@david-nance]

2002 dawg

[@verticalpersonalifestyle2162]

It all comes down to what you’re breaking your fast with. If you’re using the right amount of fats and protein to break the fast your blood sugars are steady beyond the fast. Coming up on 3 years of a 60 pound weight loss journey so my results are real and better than the 90 percent who lose weight and gain it back!

[@jonathanlazarotto417]

algorithm

[@wendywertz8828]

FTA ❤

[@flexlikeag]

fta

[@Seanonyoutube]

Layne at it again crushing fad diets with his beautiful biceps

[@8_bit_Geek]

I gained 40 pounds one year and lost it the next year and it was easy without counting calories Being stuck at 15% BF when I should be losing fat is mysterious Calories might work at high fat levels but not at lower fat levels unless you do some crazy restriction starvation diet That’s why I don’t believe in it. It should work all the time but doesn’t

[@truthbetold6496]

I use fasting from time to time because it helps me eat less and control appetite, honest do what works for you to keep your weight in check. Fasting is not magic and i am really tired of hearing those so called influencers say so.

[@tritone11]

Layne I enjoy a lot of your content but it is starting to be a bit strawman-y as of late. If your premise is „both groups are guaranteed eating the same amount of calories“ you are already misrepresenting intermittent fasting. The issue of the modern person is that we are overeating, because high caloric and high glycemic foods foods are so readily available. For many „less opportunity“ really helps with eating less in total. For many keeping that insuline curve flat helps reduce cravings and does not cause them to eat twice as much during the feeding window. Come on - you must know this.

[@StraightEdgeJunkie]

I agree with the less opportunity part, I think that is also a big reason, if not the main reason, why IF works for a lot of people on a psychological level. But I don't believe there's a lot of data on insulin causing cravings, though? Where do you get that from?

[@Macgee826]

​@@StraightEdgeJunkieif you eat a lot of sugar do you never crave more sugar?i know i do?

[@SilverSlugs16]

Layne and other rational people: ‘fasting is one good tool but it’s not magic, great if it works but don’t force it on yourself or others if it doesn’t’ Zealots: *WELL IT WORKS FOR ME SO YOURE WRONG AND STUPID*

[@Macgee826]

If you're diabetic I'd definitely force it on yourself if you want it reversed that is ,if not carry on eating regularly.

[@GoMmer2011]

For da Al gore

[@lophiz1945]

You label this video as 'educational'. This presumes that you are talking to people who don't have PhDs. As a researcher, you are probably brilliant, but as a teacher, you suck. Clearer graphics would be nice, speak a bit slower with less volume, stop using jargon and acronyms everywhere, explain your charts without assuming the audience gets it right away - then rush to something else, get rid of the stark white background when you put up a stark white graphic. Please do some research on how to make a professional video. Something more fitting for a person of your obvious intelligence.

[@famcantor5]

First

[@WKGDI]

Second is the best, 1st is the worst @famcantor5