The Intermittent Fasting Study I've Been Waiting For | Educational Video | Biolayne

Study: pubmed.ncbi.nl...
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[@porkshank13]

IF does work well for me, but I have always understood it is a tool that works better for me because of my psychology. I have always found it easier to not eat at all versus trying to eat just a little and then stop. I also have a huge appetite and with "normal" size meals rarely feel satiated. With IF I can eat larger meals, feel more satiated, but still eat less over the day.

[@albundy3929]

One issue for most with IF is cramming enough protein in just a few hours and giving youre body time to make use of its times protein limits.

[@rs-hf8mz]

​@albundy3929 Your body is meant to feast and famine. Your body can handle any amount of protein any time. Have you ever heard of competitive eating? The RDA of protein is 50 grams per day that's it. Your body either needs the protein or it doesn't its that simple. Your body only stores carbs and fats it never stores protein. It's almost impossible to not get enough protein a day in any developed country because even plants have protein.

[@albundy3929]

@@rs-hf8mz so much wrong here that it’s hard to even know where to start. In addition, look up where the rda min came from and what it actually means. Best of luck

[@hanskazan7403]

@@albundy3929 i eat 200 gram protein in a 8 hour eating window

[@ivan7dora]

I'd never had normal bloodglucose till I started IF, it'd always been much higher. I basically eat the same amount of food, AND the same food as if I didn't do IF, yet here I am, losing weight, having a relatively good blood picture, and I could go on. I'm not saying it's magic, but how is this possible then? 🤔 I'd really like to know. Is it the placebo effect? Well, as long as it works for me, I won't stop. 😅 But it'd be good to know how this is possible if it doesn't do anything.

[@andrewzach1921]

This study seems to confirm that intermittent fasting isn't magic but a good tool. I used it for over 5 years to help maintain my weight when I used the technique to originally to lose weight. It made sense to me and my brain liked having specific times when to eat and when not to eat. I switched over to more smaller meals a day as I started to work out and I wanted to spread my protein over a longer period of time and that works for me as well

[@joelnye6399]

This study had no subjects who actually fasted at all. It means nothing and proves nothing.

[@gpond7]

Exactly the same way my eating evolved as well brother

[@98danielray]

​@@joelnye6399no true IF

[@Macatho]

I really hate this bullshit but and I hate to admit that yeah - what helps me maintain is simply having no dinner but only very light either oats or a protein shake after 2pm.

[@simon7719]

If it causes people to spontaneously reduce intake without proportionally impacting hunger, this will be referred to as "magic" by many people who previously struggled. It's a figurative expression, not meant as "DnD is actually real guys, go find a wizard!!"

[@tyrincarnate3854]

The last 5 minutes are super important. If it works for you, that's all that matters

[@artemike]

what so special about the last 5 minutes?

[@imthetube44]

Congrats on 400k

[@cgillit]

People can quibble about the specific parameters of this study, but the bottomline is if there was a hugely beneficial impact to TRE or "Circandian Clock" eating it would show up SOMEWHERE in the outcome data. If you need absolutely perfect specific parameters to see any sort of outcome effect, it's just not very powerful.

[@Seanonyoutube]

Did they even look at lipids?

[@mementomori29231]

@@Seanonyoutube there have been studies that Layne and others have shared in the past that showed no difference in lipid panels. Jason Fung's claims about intermittent fasting fixing obesity and lipids seem to be pretty much debunked. It sucks because I followed intermittent fasting for years and now giving it up because it doesn't seem to be any better than plain calorie restriction.

[@Dog4life]

@@mementomori29231 i stick to intermittent fasting and OMAD with great success since years. Why ? it's just much easier FOR ME to keep a caloric deficit and not overeat. My hunger is non existent in the windows i usually not eat. Traditional diets with more frequent meal = i personally get more hungry all the time and i get more chances to make errors with more frequent meals . Recently i also challenge myself with a 3 days fast = i actually lost fat mass and kept it off, without loosing muscle ( or well at least my strength stayed exactly the same ) . But yhea stick to what feels and works good for you .

[@Seanonyoutube]

@@mementomori29231 it can still have other benefits like improved sleep quality, or even lower long term risk of cancer. not everything comes down to just a couple of blood tests. The takeaway for me is to find a sustainable pattern that works for the individual while still providing adequate time for digestion before bed.

[@EB-bl6cc]

IMO the main benefits of intermittent fasting are limiting how many times you spike your insulin per day, and tricking yourself into eating less. The 2nd one doesn't work for everyone, but the insulin benefit still remains. I think people are arguing about it in the wrong way. Strictly speaking intermittent fasting does NOT help you lose weight, i.e. if you have the same amount of caloric intake while intermittent fasting vs. not it won't have a different result - it isn't a magic wand. But if a certain schedule of eating can trick you into eating less.. then it sort of does help you lose weight. This is a pretty hard thing to research/prove though since everyone is so different. Some people will end up being hungry less if they break up their day into tiny meals throughout the entire day, some people can wake up and not be hungry until 3 or 4 pm. And everything inbetween.

[@abcdef.fedcba]

Started a month ago with intermittent fasting. So far it gives me good result. Especially my brain seems to like it; my concentration is better and also energy levels are better throughout the day. Maybe it also have to do with less stress in the morning routine. I always prepared healthy meals in the morning, so had to reserve half an hour for that incl eating it. Now have an hour free time to go for a walk or something. And that's the most important thing; it makes me feel good and there are too many variables for that to measure.

[@MikeSmith-vy4wp]

2 meals per day, Low carb, mostly carnivore works best for me for maintaining weight. No calorie counting. Roughly 14-16 hour fasting period most days.

[@berrybestfarmer9614]

Ditto. Getting to this for maintenence was my challenge. Dropping weight initially was pretty easy.

[@thatarmwrestler]

Same here 💪 best I have felt in years.

[@Jaymiranz]

What carbs do you eat? I’m trying out fruits for now.

[@ildefonsovilar]

I love this guy! He doesn't take any sides, integrity!

[@truthbetold6496]

Fasting does work for me, it helps me eat less, and control my calories even better, its not for everyone, after a week i do not crave sugar anymore, and i eat far less. But there is no magic there, you still need caloric deficiency, its like anything fasting plus calorie surplus you will gain weight and fat.

[@brucejensen3081]

So you are lean and maintain it

[@donwinston]

That is the whole point and why fasting is a gimmick.

[@nathanh4237]

​@@donwinston fasting isn't a gimmick really, just terribly over hyped.

[@roylereg22]

I still attribute a large part of my weight loss success to IF. Worked like magic for me 😅. 25 kg in 4 mos.

[@Macgee826]

Even gandalf would be impressed with fastings power.

[@smoereth]

Yo Layne, Thanks for inspiring me. I remember watching some of your videos many years ago and remember not liking you because you said something I perceived as negative about low-carb diets. I had just started on a ketogenic diet at that time, hah. I recently finished my bachelor's in nutrition and health, where I did an extended course in quantitative statistics by choice, lol. I've been watching some of your videos lately and realized that the reason I didn't like them before was because I didn't fully understand empiricism and how to analyze and use quantitative studies. But anyway, you probably won't read this, so I'm gonna cut the story short and just say: Watching your videos recently has sparked my interest in nutritional and fitness coaching again, and I just wanted to thanks, and thank you for doing what you do.

[@Joegolberg1]

If you wanna be successful, you most take responsibility for your emotions, not place the blame on others. In addition to make you feel more guilty about your faults, pointing the finger at others will only serve to increase your sense of personal accountability. There's always a risk in every investment, yet people still invest and succeed. You must look outward if you wanna be successful in life.

[@Benjaminarmstrong684]

The first step to successful investing is figuring out your goals and risk tolerance either on your own or with the help of a financial professional but is very advisable you make use of a professional like I did. If you get the facts about saving and investing and follow through with an intelligent plan, you should be able to gain financial security over the years and enjoy the benefits of managing your money.

[@Kevinbrian1]

The stock market rally run is gone, but I'm not sure if equities will swiftly recover, keep falling, or fluctuate in a narrow range for a few weeks, or if things will quickly get worse. I'm under pressure to increase my $150k reserve.

[@Justinfred11]

Is this a good time to buy stocks? I know everyone is saying we are in the bull market and all, but obviously there are strategies to maneuver when there is a bear market but these strategies doesn't come common to the average folk, I'm attempting to create a portfolio for me and my children that will at least be $900k in value.

[@Benjaminarmstrong684]

Making touch with financial advisors like Zachery M Demers who can assist you restructure your portfolio, would be a very creative option. Personal financial management will be crucial to navigating the next difficult times.

[@Benjaminarmstrong684]

HE'S MOSTLY ON TELEGRAMS, USING THE USERNAME...

[@howbradknew]

I did IF for a while. Lost a chunk of weight. Not because I think some IF voodoo working on hormones or blood sugar. Just that I more easily fell into a calorie deficit with it. Long-term, IF wasn't sustainable for me and social desires. I've since moved to a balanced, non-time-restricted approach (using Carbon Coach by the way!). To your point, find what works for you and what gets you into a calories deficit if weight loss is goal so that you can stick with it.

[@Swoop2565]

Question : did you put back on some weight after IF…not that it’s a bad thing…it’s your preference …just curious to know if your weight increased?

[@Pellegrino1]

​@@Swoop2565 If you consume the same amount of calories its doesnt matter if you do IF or not. So if you diet and do IF, then stay at maintanance calories u should not expect serious weight gain with or without IF

[@CK-zh9zz]

You think not eating and/or consuming less calories has no correlation with hormones and blood sugar ?

[@THEFuentes97]

@@Pellegrino1exactly what I was gonna say.

[@brucejensen3081]

Yeah, worked for me for a period, then it didn't. Had to move onto a plan that sped up digestion. I do have borderline hypothyroidism, which too meant I really needed to speed up digestion

[@matthewlevy9802]

Very interesting and topical for me. First, because I recently started following IF. Not because I was looking to lose weight or restrict calories. Rather, because I listened to a podcast with a scientist who discussed the research supporting its benefits for brain health and preventing cognitive degeneration as we age. Second, as a coach, I always tell my clients that calories are king when it comes to weight loss and that there’s nothing magical about any particular diet out there. Pick the one that works best for your lifestyle and food preferences.

[@rockhopper01]

But doctors of chiropractic are nutrition experts.

[@seban-jackedweeb5513]

You're assuming these quacks are even doctors 💀

[@funkspinna]

LOL

[@truthbetold6496]

the best of them is now retired Russel Oneill he is great at screwing up your body and lying when you complain about is malpractice.

[@DavidRoetman]

Idk my chiro taught me how to use myfitness pal, track macros, how to progressive overload my workouts, and did a great job using evidence based tools. He also gave me resources like layne to look into. Idk maybe don’t throw all of them under the bus as a general absolute statement. If it weren’t for my chiro idk what path I would be down, my MD at the time just told me to stop deadlifting and said I shouldn’t be consuming red meat. 🤷🏻‍♂️

[@kenhaze5230]

Chiros can be knowledgeable and helpful, it just won't be BECAUSE they're chiros.

[@hommuside]

So much we Don’t know about this trial that could explain the non-result. I’m sticking with IF, Fung and Berg!

[@Macgee826]

Wise man!

[@johncip]

If the study's results had confirmed your existing beliefs, would you still have said "so much we don't know about this trial?"

[@ThomasAT86]

What an incredible adherence, damn! Great study...so basically it doesn't really matter in regards to fat loss and some health markers. That one in terms of reduced movement was on my mind for a while now and I used it as a possibility for when people stuff themselves with like OMAD or very short eating windows, cool that they measured that.

[@rk5782]

The reason I do I intermittent fasting is to improve insulin sensitivity.

[@beastmry]

If IF works for you, do it. For most, time restriction is a good tool because it creates the necessary boundary. But yep, it's no magic bullet

[@jarraahsaad7506]

I’ve been doing intermittent fasting for 9 years now 😊

[@tahirballikaya213]

It makes sense if you are not hungry in the morning. The mindset of "fasting" prevents you from consuming unnecessary calories and even might save you some time.

[@ixangusxi]

"Diet agnostic". Gonna use that.

[@CreateYourEnergy]

Same

[@danielptfitness6390]

Love the content and the info as always , thank you 🙏

[@nicktheodorou3474]

As a volume eater, eating one meal at night makes me feel more satiated with the same calories and simply makes it easier for me to stay at maintenance. It's also convenient for my lifestyle.

[@Silentnomore0]

I did it for 6 months then stopped. Don’t know if it really did anything

[@noloveforthehaters]

Nothing wrong with fasting if it's your preferred method to lose weight. It's no more or less effective than any other mode of energy deficit. If you want to retain muscle however...

[@carloluis174]

It straight up doesn't burn any more calories and it also isn't a diet. It's a diet protocol. It's a joke, honestly.

[@Jordy-927]

It’s really good for people who are habitual snackers, especially the OMAD variant. It’s hard to eat enough calories to gain weight in one sitting with whole foods. It can be hard even with crappy food sometimes. I found it hard to get in enough food for my goals. I was surprised that I wasn’t hungry after a week or so of doing it. But it ultimately wasn’t for me. It was really nice only preparing one meal and having one round of dishes to wash up though.

[@emergentform1188]

Yea daily fasting for 16-18hrs isn't long enough to get the benefits. Apparently infrequent longer fasts of 36hr+ really do reap huge benefits without the downfall of slowing metabolism and overly stressing the body every day. Apparently.

[@Lee.b190]

Great study. I do IF because it’s easier for me to maintain my calorie intake rather then eat throughout the day 👍

[@thx500]

I did IF for about a few weeks. I went from 88 kg to 82 kg... 16 to 18h fasts and a 1 hr walk on each fast cycle. I could only drink green tea and black coffee... but oh boy, it wasn't pleasant. When you're working in front of a computer and the hunger pangs set in, it gets brutal really fast. I not only felt hungry but I felt weak. Probably not doing that again

[@Macgee826]

@@thx500 best leaving it to the ones who feel energised in a fasted state🤙

[@tracyramos1019]

Glad to the results of this study. My body can handle IF and I hate when some youtube doctors act like it has to be part of the medical treatment when dealing with certain medical issues.

[@Mmlnk05]

I feel like fasting slows your metabolism down. I used to be able to eat more calories without gaining weight when I was “fueling the fire” rather than having just one or two big meals while fasting. Just my personal experience with it though idk if any kind of studies agree with this

[@riversavage5608]

I agree. It sets you up to store body fat.

[@MárcioTeixeira-q3g]

Yes, I have seen fitness guys showing studies on how your body adapts to lower calorie intake and makes you spend less energy in Non-Exercise Activity Thermogenesis (NEAT) in order to compensate for eating less. Check out Jeff Nippard or Jeremy Ethier on this topic.

[@l.radicchi]

Skiping breakfast was good for me. I feel more focused, and I tend to eat less. Plus, I'm less stressed now as I have more time to go to work and fewer choices to make. I've never had something that worked so well for me, I'm losing weight and I can't eat as much. I think he's right, we have to find what is easier for us as a lifestyle. I don't feel like I have to eat all the time, I don't even like that. I prefer fewer times, slow and calm.

[@jeremyp6161]

Thank you for staying intellectually honest about this. Yes, intermittent fasting helps users lose weight, but it is due to a reduction in calories and has nothing to do with insulin.

[@SteakandChains]

Stop eating for 12 weeks and I guarantee you’ll lose weight. Then eat only carbs for 12 weeks without letting your insulin drop low enough to allow fat oxidation and you’ll gain weight. The details of this study are weak at best. There’s no reference to how many calories they were eating what the macros were how much exercise they were limited to what their baseline insulin levels were fasting insulin or any other important markers for fasting and fat oxidation. This video reads like a tabloid magazine

[@jackiesmith-nq8in]

If you blood glucose spikes insulin will drive it down and if you like me i will be starving in about two hours. If I eat low carb, I don't get a spike and it keeps insulin low and I can go 24 hours without eating again that is how I can eat less calories than I used to and not be hungry all day. Hunger always wins so keep that insulin low and become insulin sensitive.

[@kostar500]

@@jackiesmith-nq8inyou are right

[@SteakandChains]

@@jackiesmith-nq8in 💯 agreed. While you might eat less I personally believe that a calorie saved is a calorie earned. Like money, stored calories shouldn’t be discounted when it comes to intake.

[@Macgee826]

@@jeremyp6161 im pretty sure lower insulin levels help promote effect.

[@cromwellfluffington1627]

Did anyone actually beleive that intermittent fasting, while on the same caloric intake, would result in fat loss? I don't beleive to have ever heard that argument. I started intermittent fasting as a tool to make being on a calorie deficit much easier.

[@april9337]

Fascinating study thanks for shedding light on it!!!!

[@MimouFirst]

IF by not eating breakfast makes me overeat on junk later on the day. I noticed that eating a good breakfast with legumes and vegerables/ fruits helps me snack and eat junk food way less. So that's what I'll stick with.

[@markpalmer5311]

Thanks Layne!

[@GabeCuello]

Nice work and video, Layne. Thanks for sharing this.

[@funkspinna]

"Sorry, Jason Fung." LOL

[@RC-qf3mp]

The study does nothing to discredit the value of intermittent fasting. IF helps at least some people control their caloric intact, what they eat, when, stabilizes blood sugar levels, etc. if you think weight loss is the end all and be all of health, good luck with that. Fung does not, neither do people who experience many health benefits from IF and keto+IF.

[@cuticlecuddlester]

@@RC-qf3mp Cope.

[@RC-qf3mp]

@@cuticlecuddlester ha, I’m doing just fine, thanks to keto and IF. For many years now. With a blood glucose and blood ketone monitor, i know exactly what impacts specific foods have on me, in what quantity i can have certain carbs, and how long i can go without any food dependency, hunger or addiction (helps to cut out all sugar). I’m also an avid hiker, so I know I can go weeks without food so long as i have adequate supply of electrolytes and water. Good to know since the mind plays tricks on you on the trail in the middle of nowhere and when food gets low. But nobody cares about facts in YT comments, right?

[@funkspinna]

@@RC-qf3mp The study discredits those that refuse to believe weight loss via IF is due to caloric restriction.

[@RC-qf3mp]

@@funkspinna people do IF for reasons other than caloric restriction or weight loss. IF helps people maintain stable energy levels and get over various food addictions and cravings, among other benefits, which also helps with sleep and overall quality of life. If you want to hate on IF, go right ahead. But the study is simply irrelevant.

[@tibegamer7360]

If you Eat less calories automaticly it works.

[@mattTHEEgreat]

I like to fast just because it gives me a mental break from thinking about food. Humans waste so much mental energy thinking about what we are gonna eat and every now and then it's nice to just say fuck it.

[@superyouinc4033]

Excellent video! I do intermittent fasting only because its a lot easier for me then eating small meal all day, but some people claim about intermittent fasting are ridiculous.

[@Macgee826]

Which claims in particular are ridiculous?

[@superyouinc4033]

@@Macgee826 have you watch the video?

[@Macgee826]

@@superyouinc4033 im asking you though or do you just take laynes word on everything?

[@superyouinc4033]

@@Macgee826 No I don't take Laynes word on everything but I don't care to debate with you.

[@Macgee826]

@@superyouinc4033 thats cool,all i hear when layne speaks is blah blah blah!

[@hannesbornman1045]

I sometimes use OMAD to drop a couple of kilos quickly when I feel like things are getting out of control. It works very well but is very difficult to adhere to long term

[@daryel-x2g]

The hook is always at the end!! MY APP!!!!

[@Dog4life]

Good study . IF 16/8 & OMAD helped me loose 14 kg with ease and get shredded at almost 40 ys , after years of a plateau. It's just much easier for me to keep a caloric deficit and not overeat . It's ease to adhere and my hunger disappears during my windows i'm not used to eat . And i feel much less bloated rather than eating more frequent. I love and feel better doing cardio / sports fasted state. ( though i prefer a good meal for anaerobic activity like weight lifting ) . So i think it's a great tool people should try out , if other diet models didn't work out for them like it happened to me.

[@jerz8289]

I like human randomized control trials like this. It shows what Dr. Norton has been saying all along. I follow my own protocol of TRF OMAD twice a week and TRF 16/8 maybe once a week, but I used to do 16/8 every day and OMAD twice a week prior to listening to Dr. Norton. Six years ago, my primary focus was fat loss, and the Keto diet helped with that tremendously. After living overweight for most of my adult life, Keto seemed like the answer- and sure enough it worked. That said, I can also tell you that I was in a caloric deficit and incorporated regular strength training into my weekly routine for the first time. Today, my focus has changed from fat loss to adding muscle, and I do not want to hinder muscle growth. The reason I still do OMAD is because they are the days I get to eat a lot at dinner time and yet still not exceed my basal metabolic rate :). I also have experienced multiple times where fasting helps prevent bloat and/or water retention in the cells, especially around the midsection. I can see more vascularity while on a fast. Of course, it is only temporary and after I eat that effect goes away for the most part.

[@matriputra2624]

@4:40 Doc, the results do not "cancel" each other out, as 3 out of 4 favour time restricted eating (TRE)! The most important parameter is HOMA-IR which directly checks Insulin Resistance. The study shows that this categorically decreases with TRE towards the safe range below 2.5. Thus TRE is better for IR individuals, who are most at risk for diabetes.

[@michaelnight1234]

It was no different between the groups because they eat carbs.

[@Lieutenant-Dan]

Haha yes it was the evil carbs fault 😂

[@hommuside]

Boom. 💥

[@MichaelEThies]

I'm a carbon diet coach subscriber, and I'm unsure if there is any way to account for this, but man water retention throws off everything. Here is currently what I'm doing: - 6 days a week to lifting (ppl*2) - walking 8-10k steps per day - Carbon has me on 2200ish calories, which I adhere to. I track all my calories and prep my own food. I am 6 foot 1 and 200 pounds. This week I have gained nearly 4 pounds and I have no idea how. I know Carbon is going to want to lower my calories, but I really don't think that's the issue. I think, because it's summer time and I'm drinking more water, that this is merely water weight. Not sure how to go about weighing myself as I do it early in the morning consistently.

[@bendodd2405]

I think of fasting as a way of getting into a habbit of eating less which is a major benefit Simply skipping dinner will help you eat less as you dont notice the hunger when your asleep, you sleep better due to not having to digest heavy food while lying down and sleeping and you tend to eat healthier foods

[@djg093]

8am to 6pm feeding window is what I normally do… IF is approx 12pm to 6pm window. It’s all individual anyways. Calories in seems to rule no matter what.

[@mitchielou9622]

Solid & non-biased info!

[@marpsr]

You mean fasting isn’t magic?

[@MDpart2]

I always thought the science was pretty easy. If you are fat, quit eating so much.

[@icarrymyrevolverinsingleac9564]

😂

[@XLS897]

I F made me eat more total calories per day for some reason I eat less in total for the day if I eat a big breakfast and find it easy to stay in calorie deficit state

[@hanskazan7403]

thats stupid makes no sense

[@XLS897]

@@hanskazan7403 . Bro 😎 each to their own to stay consistent If I fast until 1pm for example and my calorie intake target is 3000 I tend to eat my first meal and then still feel hungry and eat rubbish high calorie foods and struggle to stay under 3000 deficit If I eat huge 800 cal breakfast at about 9am I tend to not be hungry again until about 3 or 4pm and find it easy to stay under the 3000 calorie limit . And I’m 95kg under 10% bf all year around from eating this way All the best bro

[@FarazSyed-ke2cv]

I did Ramadan fasting this year in Toronto and I lost 15 lbs. I did a lot of cardio before breaking the fast

[@ex0ja]

The only eason I do intermittent fasting is I spontaneously reduce my calorie intake. The reason for that is I have a problem with snacking, if I have long periods of the day where I can't snack it helps a lot

[@gregorygreene1940]

I wish there was a magical formula for weight loss and better health but it always seems to come down to being in a calorie deficit. For those of us that struggle with appetite and portion control it's a brutal reality.

[@Macgee826]

So basically if youre super slim and have very low body fat and are unhealthy theres no way to get healthy apart from a calorie deficit and losing even more weight?

[@gregorygreene1940]

@@Macgee826 If you are super slim with low body fat why would you need to be in a calorie deficit? You would obviously have other issues that need to be addressed.

[@Macgee826]

@@gregorygreene1940 but you cant get healthy unless in a calorie deficit,is that not pretty much what you said?

[@gregorygreene1940]

@@Macgee826 If you are overweight like me absolutely. Every one of my ailments is tied to being overweight and the only way to lose it is being in a calorie deficit. Doesn't matter what I eat or when, if I'm not in a deficit I'm not losing weight. Sadly, that is the equation. If you are super slim already you've got other issues as they aren't weight dependent.

[@Macgee826]

@@gregorygreene1940 my comnent did not apply to you then as you have fat to spare which is the ideal scenario for improving health markers!

[@FluffyMcDuffy]

Q if you happen to see this one day: I know it's been proven that there's pretty much zero health benefits of IF vs regular caloric restriction on your channel, but what about hunger? Does IF cause people to be less hungry in general vs eating throughout the day? Genuinely curious

[@wealthelife]

Good to know that there isn't a significant difference, as I use IF to stick to my planned overall daily cals/macros intake (I find it quite easy to not eat until noon, and stop eating after 7pm), but also 'break' IF on my gym/wt training days (3x/wk) when I do the gym session 9-10pm and then have a protein shake afterwards. But while this study focuses on the impact of IF on wt loss and insulin/glucose, there are also 'supposed' to be benefits from IF around triggering autophagy -- which might help with both 'loose skin' mitigation during/after wt loss, and reducing cell senescence and extending lifespan and/or healthspan. Probably be a long time before we get any decent empirical data on that, as both effects are over the long term, so hard to get a study with compliance and a control group to participate (or be funded) for the length of time that would be required (12 weeks wouldn't tell you anything). ps. the best benefit of IF for me was to make it easy to avoid 'snacking' after dinner or between meals -- my lifelong overweight issue was mostly due to indulging in snacks, dessert, lollies etc. "between meals" -- by three main meals per day were actually quite healthy and wouldn't have led to weight gain by themselves.

[@Schacal6666]

The Late Night eaters must have had very bad working days, cause they had to take a dump during work

[@pieguy279]

We need a comprehensive nutrition roundtable/debate. Or a 64 person grand MMA tournament to crown someone a winner.

[@wells2671]

One problem is that some people's adherence is to overeating, leading to a high prevalence of obesity. Without effective methods to limit intake or increase physical activity, we leave it up to chance or habit, resulting in poor outcomes. None of these tools are magic bullets. What intermittent fasting does is set parameters, similar to those we have for our workday, study time, and gym time. When we adhere to those, we see results. Oftentimes, when a person doesn't set aside a specific time to complete a task, it doesn't get done. Even using the Carbon Diet Coach requires adherence. If you don't take the time to accurately input the necessary data, your results will likely be poor. This is primarily because you're once again leaving it to chance that you probably hit your macros and consumed the allotted amount of calories.

[@JRP3]

I'd like to see a study with real time restriction like a 4 hour or less feeding window.

[@austinmartin8550]

I believe there are some studies showing people down regulating their neat, while simultaneously reporting increased neat (reporting that they are moving more), while wearing an accelerometer showing that they down regulated their neat by an extremely large amount. But they thought they were moving more because they did a little bit of exercise in the morning, or some such. People start exercise, feel wonderful about themselves tell the world, report to researchers that they’re moving all the time because they have memories of themselves exercising. But their hypothalamus takes over and they move less, extremely unbeknownst to themselves.

[@UnnamedThinkTank]

I do IF because eating smaller meals doesn't satisfy me and I end up eating more. But if I eat a large portion in 1 to 1.5 hours between 4 pm to 6 pm. I will be full the entire day. Tried it for 2 years and even tried going back to regular meals for several weeks. I calculate that if i eat 3 meals a day, I actually eat nearly 500 to 1000 calories more than just 1 big meal. So yeah IF is basically calorie restriction for me.... Just an easier one.

[@Ivan_Mohnke]

Would love to hear a discussion with Delauer, T. 😊

[@2Balls2Furious]

Informative as always, thank you. FTA! ✊

[@emma1540]

I started using Carbon mid-April and as I'm writing this I'm down 11.5kg. I've been typically slim and fit my entire life, went through a bad period, gained 20kg and counting calories was honestly life changing as I had lost control over what a normal portion looks like. I've realised I detest eating early these days since switching to a corporate sedentary job, I had gotten into the habit of snacking when I'm bored. It's quite eye-opening to actually starting to log and count, it shifts the mindset instead of relying on feelings. Out of control feelings creates out of control habits. I'm now 3 kg away from my initial goal of 60kg, and then I have 5 left to my old weight. I'm in the process of getting my PT-certification and I'm switching back to an active lifestyle. I love your channel, keep up the great work! 🙌

[@KamfaKing]

IF is indeed, magic, if you are type 2. In fact, in can be a lifesaver. Thank you Dr. Fung. 👍

[@thefootballpunnedit]

Seems to just be an effective way for some people to restrict calories… rather than the window itself being the beneficial element of it.

[@simon7719]

Who says it magically makes calories not matter? Caloric deficiency is literally equivalent to weight loss, excluding water/salt/glucose balance and food passing through ones bowels. Which is why the dismissal of the feeding behaviour in the beginning is misguided. Feeding behaviour clearly matters, even if this study also seems useful in isolating it.

[@bonglokta]

Great vid. I don't think you will be as Big as TDL.

[@pamelaj76]

I lost no weight with IF. All it did was f**k up my menstrual cycle.

[@luciea7201]

I recently heard a doctor (I think on the Steven CEO podcast but not sure sorry) that said that IF was not that effective for women compared to men..because of the difference in metabolism and hormones.

[@pamelaj76]

​@@luciea7201 that makes sense. Both my husband and I did it for a year and he loved it but I did not. I didn't lose any weight, my cycle got longer and longer (I thought it was peri-menopause but once I started eating more frequently again, it went back to normal), and by the end of the fasting window I was sooooo hangry. My hub lost weight and felt great all around. He goes back to it now and then when he wants to lose a few lbs, but all it is doing is giving him control of his calories.

[@howy3333]

My g-d pretty amazing study. Controlled nearly everything..

[@CarisaRae]

I experience weight gain if I eat too much energy at one meal... but I do 2MAD no snacking. OMAD slows my metabolism too much. Fasted exercise is now being shown to have the same effect as fasting.

[@NMS_Transform]

It all makes sense when you look at it from an energy perspective, which is why athletes eat carbs for what they are about to do. Intermittent fasting may be Better if it was centered around exercise needs. Then the spontaneous drop in activity would not be as big a problem.

[@LobsterMobility]

That was a cool study for sure, cheers.

[@wallygrandpa]

I do intermittent fasting because it works well for me. I just can't stop snacking if I eat more meals over a longer period. But it's still calories in calories out.

[@TheAmazingSpaghetti]

IF (and low carb but not really Keto) is working for me cause I will tend to eat more per day otherwise. At night I would snack, or eat an extra meal or whatever. And IF keeps me focused on eating healthy when I do eat because I have a game plan and goals to stick to. The issue that I had when I did it 5 years ago was that it was really effective and got almost too thin, but after 5 months I didnt stick with it anymore and gained the weight back, so I may need to figure out a new game plan if I can't stick with it.

[@tomtraynor5384]

It seems one could just skip a meal once in awhile at any time through the day and viola! Same outcome.

[@nonfictionone]

I eat once a day. It really simplified my life.

[@antonijela_]

thanks to what clicked in my mind after watching your videos and reading your book, I lost 6kg, I just couldn't do it before or sustain it after loss

[@icarrymyrevolverinsingleac9564]

I’ll probably never stop IF ain’t broke ain’t fixing it 😊

[@qualqualie1518]

I really like Dr Layne Norton's takeaway, and it's the same takeaway I would have: IF can potentially be a great tool for weight loss if it happens to work for you, and at the same time, I have become more wary of claims that IF provides unique health benefits not seen in a more simple calorie restriction protocol. I think for the research to be more conclusive, we would need to look at other protocols such as a smaller feeding windows and fasts where a few days a week you fast the whole day. The timing for the feeding window also adds an additional variable, although my feeling is that it's not particularly significant, especially if we would hypothetically expect morning feedings to be better and didn't see that in this study. In general, I would say that this is a mark against the idea that any IF protocol somehow provides unique health benefits (with more research needed for other IF protocols). This absolutely makes me apprehensive about making claims about unique health benefits for larger feeding windows as seen in this study.

[@starofdavidc]

Don’t think anyone believes that 14 hours is a fast

[@HEWhitney1]

I find that intermittent fasting works best for me when I do it only intermittently. I definitely cannot do intermittent fasting on days that I left weights.

[@seamusmorgan4982]

Diet agnostic is definitely a term I will be using in the future!

[@laughoutlos]

IFs health benefits outweigh the weight loss benefit and is the reason I think most people should do it (if they want)

[@ladagspa2008]

What benefits outweigh the weight loss benefits?

[@Macgee826]

​@@ladagspa2008the other ones other than weightloss

[@jennym4127]

Isn’t it a distorted study if the calories are exactly the same? The whole point of eating less often is because spending less time eating usually means LESS CALORIES! Duh! They negate the entire goal when they require the dieters to eat the same amount of calories. No body ever said the clock caused you to lose weight, just the smaller eating window. Of course if a person gorges on ice cream and doritos, it’s not going to work. Also it’s interesting how much enormous weight can be loss ( one guy 250 lbs in a year) on a carnivore diet, which is usually not very low calorie. Yet betcha there’s a study that says it doesn’t work.

[@jeffbaumet794]

10 hours is not time restricted feeding. It just isn’t.

[@_negentropy_]

The Carbon Diet Coach app could be improved by being able to adjust activity levels without having to “change your goal” and reset everything.

[@knockingseeker]

20% at dinner time restricted feeding. This is not a non IF vs IF it’s early vs late calories.

[@AdamScottfit]

People will pick holes in this research (as they usually do). This is great in showing that yes, you can also do Intermittent Fasting if it suits you, but not if you're looking for that imaginary ''magic pill''. There will be people saying ''but, the IF group should have been keto too'' - hopefully that study is done soon. I used to be very pro-IF, until I got more clued up.

[@AlgorithmSlav]

I still do IF for the practicality and effectiveness of limiting calories in my day. Fewer opportunities, fewer unsatiated hunger states. It's just a caloric restriction behavioral tool for me which allows me to still eat dinner with my family and young children. It's too bad that a lot of the "magic" hope put into fasting has been deflated but it's STILL the only caloric restriction tool that works for me.

[@phendranaa]

We all know CICO is how weight loss works. Would be more helpful to have a video addressing the autophagy, growth hormone, etc potential benefits of fasting. Maybe there is a video already?

[@Seanonyoutube]

I eat two meals simply out of convenience. Eating healthy is a lot of work, so I rather not fuss 3 times each day.

[@BeAbe-bw4gm]

The problem with this is that you cant just take a random person and start implement intermittent fasting for 12 weeks. First of all you have to start by doing a 24h, 48h and maybe a even longer fasting maybe once a month or every two month. And then in between those longer fasting you do intermittent fasting. Thats how you get the health benefits. If you want to boost your fatburning you can do a keto diet before the longer fasting so your body get used to use fat as energysource. But also remember that whatever fasting you do its not optimal for weightloss but it gives you great healthbenefits and longevity. If you wanna loose weight just start take walks everyday and if that doesent work, eat a little bit less and walk more then you did before.

[@K4R3N]

THIS IS IT

[@pessumpower]

Intermitted fasting is also amazing for your oral health. No food to eat for bacteria in your mouth for most of the day = very alkaline oral envoirment.

[@adamlantos2319]

I read the paper myself and the way this dude presents it is a tiny bit misleading in the following sense. The paper says that the TRE group lost an average of 2.3kg while the UEP group lost 2.6kg. But the uncertainty in the difference in weight loss between the two groups is the interval [-1.2kg, 1.9kg]. This surely seems insignificant, until you realize that in a scientific study the average and the errors by themselves tell you nothing. It's the error with respect to the average that tells you whether a study says anything significant. In this case, the error/uncertainty interval is around 3.1kg which is large with respect to the average weight losses of 2.3kg and 2.6kg. And this is a 95% confidence interval! To put this into perspective, if we include the confidence interval, the difference in weight loss between the two groups might be as big as 2-2.5kg, comparable to the averages. Hence, you can't say much with such big uncertainty. The study should have given a calorie intake for the participants that would allow them to lose on average more weight (to increase average weight loss), and/or include more participants (to lower the error). P.S. This reminds me of a physics conference I once participated in, where somebody claimed to have discovered large differences between two specific measurements and declaired that s/he discovered something big (and it would have been big if it were true), but then somebody from the audience (a rather obnoxious "superstar" researcher) rudely pointed out that the errors of the study were comparable to the averages, meaning that the so-called differences could be explained by statistical error rather than a new discovery. I felt sorry for the guy, but it taught me to be rigorous. Be careful of studies.