Does intermittent fasting make you weaker?

Does intermittent fasting make you weaker? Does it mean IF is "bad" for strength gains? Maybe. Intermittent fasting can be a useful tool to help with weight loss and metabolic health. But a new study suggests eating protein evenly during the day is key for developing strength and muscle. Here's the catch: It depends on other factors, especially how much protein you eat. We review the important concepts in this video so you can understand how to get the benefits from fasting without the concerns of strength loss.
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[@pointshealthcoaching8474]

It's funny to think about renaming and labeling how we eat.... imagine how there is even this problem? A client I work with mentioned she decided to stop buying rice Krispy treats cuz she ate the box of them at 1 time... I agreed with her! Stop the carbage... listen to your body's signals after you eliminate the not-real-food... eat lots of fatty red meat...

[@saltrock9642]

I had to stop OMAD when I started powerlifting. Now I’m gaining strength and muscle mass at 56 years old which blows my mind. Thanks Doc!

[@brandonyoung4910]

Great insight for people who expend calories and require muscular recovery from weight training. I get bashed for telling people carnivore didn’t work FOR ME while bodybuilding and powerlifting. Recovery was so low. Ended up not sleeping for 40 hours from my CNS just screaming lol. Eat your food and recover brother. OMAD, keto, carnivore, any low carb approach or calorie restriction is amazing for sedentary and otherwise people who don’t need a higher calories intake than active individuals

[@saltrock9642]

@@brandonyoung4910 but I still stay low carb. No carb loading in fact I lift on an empty stomach and eat about 4 eggs and a breakfast meat like sausage or ham as soon as I get home. I will eat veggies and meat for lunch and supper.

[@MarmaladeINFP]

The kinds of foods one eats makes a massive difference. To get protein while maintaining energy and stamina, before exercise I'll eat something easily digested such as eggs. Meat, particularly beef, requires more energy to digest. If I have a big meal of beef, I'll want to nap, unless I take a digestive aid. That is not conducive to any kind of exercise.

[@jax-zm1bb]

@@brandonyoung4910 yes, we are not all "muscle fanatics" 🤪

[@brandonyoung4910]

@@jax-zm1bb yep. I wish my sedentary mom with a fasting insulin of over 20 would stop eating potato’s with every meal lol

[@Sasoon2006]

When I have question like this, I always try to think what our ancestors did 20,000 yeas ago. Did they have even protein in 5 meals per day? No they did not. They were lucky if they had one meal a day. So, intermittent fasting is not the problem. Problem today is that we eat crap food, and we do not get enough protein and micro nutrients from it.

[@genaharmonson2071]

I have been OMAD High Protein diet. I have kept my muscle mass even during a 5.5 month no exercise period due to health issue.

[@alvarocastaneda9509]

I can vouch for IF because since I started I lost like 20kg just by sticking to a no rice no bread, somewhat of a ketoish diet in 5 months. Then I started adding rice to my diet and working out 6 days a week and started building muscle mass

[@xcoachkim]

I have a tendency to overeat protein, if there's such a thing. Doing carnivore based OMAD and got plenty of protein for my size.

[@greco37]

Dr Scher can we hear your thoughts on the weight loss scheme by using diabetic medication? This misuse of drugs is trending in the media due to high profile users. Thanks!!

[@P_Petkov]

From personal experience, multi day fasting does make me feel physically tired and I feel very cold for most of the duration but mentally it makes me more alert. The tiredness and cold has been reduced or maybe I've become more tolerant over time since my first fast.

[@gman77gas]

Likewise

[@angiesrecipes]

I too feel cold doing longer fast...48-hrs are good, can't handle longer than that. When winter arrives, I really enjoy a large bowl of steaming hot homemade beef broth..

[@AzaleaBee]

@@angiesrecipes Homemade. Absolutely! Particularly from cow feet, but all bones are good. I enjoy it several times a week. Frozen in icecube trays and transferred to a bag, it's always ready for a hot cup or adding to recipes in place of water.

[@Aldo923]

I think that the cold only appears between ketosis transitions, it could be that it comes out with high doses of protein (20gr approx)

[@mshklh2099]

Hey how long would it take me to get over that too??

[@CarbageMan]

If you don't get enough protein, you will lose lean mass. If you don't USE your lean mass, you will lose lean mass. I know. Been there, done that. The good news is if you feast on protein when you're not fasting, you'll be okay, and if you use those muscles, you'll be okay (so don't sit around when you're fasting.) PS: 3MAD in a small window works well. You can do that over about 9 hours, or you can do it in 8 or fewer if the first meal is only lean meat (particularly after your workout) and you eat your second meal an hour later.

[@chazwyman8951]

If you have fat stored and are adapted to utilize it fasting can only make you feel invigorated. I have had one meal per day for 10 months. The first week was the worst, but it soon became the new normal. I've lost 45lbs but still have maybe 15lbs spare energy stored as fat. I sleep more comfortably, drop several medications and most of by blood tests have improved. I just have more energy

[@CBGENESIS]

What do you eat in your OMAD? And how much protein do you do?

[@chazwyman8951]

@@CBGENESIS I only eat what protein naturally occurs from the fish, egg and meat I eat. I do not supplement any. But I could not tell you exactly how much. I can tell you that when you are fasting on leto you really do not need very much protien since autophagy should recycle much of it.

[@alexmorgan3435]

Just talking about food intake what ever it is and frequency is just one side of the equation. You need to consider the daily activity levels of an individual. If they are sedentary they may be fine doing OMAD, but if they are highly active then no. In my experience the more active you are the more protein you need to consume but a one size fits all is not helpful. Some one who sits at a desk or on the couch all day is going to have very different energy needs compared to say a cycle courier or construction worker on site who will both be highly active. For me I am active so have increased my protein in take. Eating eggs, bacon, onions and mushrooms for breakfast is a must otherwise I lose muscle mass and tone. I eat low carb zero sugar.

[@selljdknight4633]

Nope...Intermittent Fasting has been a miracle for me. Obviously you have to MOVE and lift heavy things and you will get stronger and/or keep your muscle. The old saying is true: "use it or lose it." Blessings to all.

[@catcan221]

Thank you! I have struggled to get 100+ grams per day even WITH 3 meals a day on TRE. I have been getting usually 60 and maybe 80 a day. I used to think two eggs was a lot of protein and found out that only gave me about 12 grams! Recent blood work for physical came back low protein and other indicators that I am not meeting my body's protein requirements. I had backed down on the whey protein because I have heard it is too processed and can spike insulin. Getting the right amount of whole food protein is a lot harder than I expected. I found fasting actually makes it even worse. Restricting three meals to a shorter window and making sure I am finished eating 3-4 hours before bed is a lot better. I still need help making my protein on a daily basis with whole foods. I cannot and do not eat legumes or grains.

[@gerisnoke4374]

To Diet Doctor - I have CKD stage 3 (oxalate nephropathy) and have been advised to limit my protein to 44 g/day (and to have red meat no more than once per week). I am 5' 4", 125-130 lbs., 68 yo female and trying to institute a ketogenic diet and presume I need to limit my carbs to 20 g/day in order to achieve that. I would love to eat more vegetables and bigger salads with more micronutrient containing ingredients, but it quickly bumps me over the 20 g/day carb limit or 50 mg/day oxalate limit. I can't fill up on protein because of my kidneys. I end up doing OMAD because my meals end up not being very big, and I do want to get into ketosis. I have looked up blood, urine and breath ketone monitors on Amazon, but NONE get good reviews or seem reliable. Do you have any suggestions how I can achieve ketosis with its carb restriction, while also adhering to the protein and oxalate restriction required for the CKD 3, AND stay healthy?? I love your very informative videos and interviews. You ask the perfect questions. Thank you.

[@nancyquerengesser]

It definitely does not make me weak immediately but I do worry about it burning up my protein since I have a problem with getting way too skinny since I don't have excess fat stores

[@kimwilliams4898]

So upping protein during eating window doesn’t effect BS? For me it did! That is why carnivore was a no no for me. The traditional keto with high fat , medium protein and low carbs works for me to feel good and maintain weight. I don’t need to lose. But I don’t want to lose muscle! What to do?! It gets so confusing!!!!

[@mathieskoljasuszkiewicz242]

I did OMAD for a while and now I try to do OMAD before my weakly training and eat as frequent as possible right after training, because i lost too much weight. Just did an almost 3 days dry fast, followed by 1 day with water fast and vegetable soup, to prepare the stomach for real food again. Followed it by one day with early small breakfast, no more food until training early evening same day, and then eat as mush as possible the next 3-4 days, high fat/protein/vegetables, low carb. You really get a lean body mass. But watch out for too much weight loss. It's all about adjusting and finding the right balance that works for you in the long run.

[@chargermopar]

I eat 3-4 times a day. Meat and/or eggs at every meal. Low or no carbohydate always. I never ever fast, it makes no sense to me. Now I have been skinny my whole life and need plenty or protein to keep me going as I do a lot of physical work.

[@simev500]

You can't create lean muscle mass out of eating no protein and no exercise (including strength training). Rapid weight loss is mostly due to water content in the adipose tissues. I believe those are the basic parameters.

[@dickdyson3100]

Fasting for 3 to 5 days is therapeutic 😌. The problem with fatter people is they are in a high insulin state (Saving for winter mode). Eating like it's a fall Festival. Fasting for some could take a week before they make ketones. In this phase they will loose some muscle cause the body will detox itself and eat whats bad, plant proteins.The body needs to learn to use fat as energy. We don't eat in season any more.

[@wdeagle100]

1 pound ribeye 108 grams protein!

[@abes.4040]

I stopped IF because I was getting weaker and loosing a lot of muscle mass, also my nails were cracking, my hair was getting dry and flaky, this and other things. So I had to stop. I would say if you fast for a day a week is safer. But IF has to be done correctly if you're exposing yourself to some dangerous health issues.

[@ChoosingHealthy]

Can you send the link to the protein snacks?

[@dietdoctor]

www.dietdoctor.com/high-protein/snacks

[@debbiesue4287]

I am definitely one of those people who does better eating protein 3 to 4 times A-day In smaller amounts but still adding up to the appropriate total Each day. Trying to eat enough protein and 1 or 2 meals completely messes up my insulin resistance resistance and Kicks me right out of Ketosis even when on a 10 g or less carb diet. When I split that up that doesn't happen I stay in ketosis When I was doing intermittent fasting my HDL dropped I have no idea if that is because my lean muscle mass dropped but probably.

[@dannyeating3163]

I wonder is it possible to drink a black coffe and water during the day and fast until 6 hrs before bed and then eat will i be able to loose weight ( i eat healthy ) Or does the coffe break the fast from my sleeping hrs ?

[@thomasperry6029]

What about autophagy

[@marvin..m]

Where is the link to high protein snacks? Please fulfill your promises.

[@dietdoctor]

www.dietdoctor.com/high-protein/snacks

[@carolinemcallister1473]

Does protein, in this video, mean both plant and nonplant?

[@PinkieJoJo]

It is hard for me to get enough protein in just two meals. I get so full so fast. However I’m often just not hungry in the morning. I’m thinking if I’m going to keep just eating two meals a day I may need to add a protein snack in between.

[@brandonyoung4910]

I opened up my 8 hour eating window to 10-12 hours most days for my recovery needs. I feel amazing for this time. I’ll have to cut back the training volume massively when I close back up the window and get into a deficit when the time comes. Live and learn

[@rogerwilcojr]

Common sense tells me that an obese person probably has spare lean muscle mass, so losing a bit with losing comparatively huge amounts of body fat is to be expected. My longest fast was a planned 2 weeks, but on day 11 I had to be on my feet all day at work, where I normally sit a computer most of the day, and I was just exhausted and quit the fast. Now my problem is that if I fast more than 3 days my eyesight starts to degrade and it takes about a week to get back to normal.

[@smooth_pursuit]

I think if one already has the habit of time restricted eating for a decent length of time, they would notice if muscle wasting was occurring 🤷‍♀️

[@anngregory7913]

How do we know how much protein we need?

[@bigblockman11]

i think they mentioned it at 1 gram per 1 pound of your body weight minus the fat part of your body

[@philais]

@@bigblockman11 He posted a chart in the YT.

[@craigslitzer4857]

4:08

[@bigblockman11]

@@philais fair enough

[@Alec_Collins78]

Who's study is it?

[@dietdoctor]

The source and researchers are shown on screen near the beginning of the video.

[@Alec_Collins78]

@@dietdoctor Sorry, not sure how I missed that. Thanks.

[@linsteele1820]

7 days of fasting makes one week!

[@kenmarriott5772]

Is snacking the culprit? Eat your 3 meals a day and have water inbetween.

[@teyanareynolds3231]

Does eating high amounts of protein in one sitting just waste protein? I heard your body can only process and utilize a certain amount at a time and the rest gets wasted so it's better to spread the protein out every couple of hours, even if you're intermittent fasting.

[@keen2461]

Very important question. It would be great to have a definitive answer to optimize our time/health/resources.

[@maureengarry]

Don Layman, PhD says we will use around 25-60 g for muscle protein synthesis and any excess over that level will be directed toward building and repairing other tissues. So eating more than the recommended max per meal will not go to waste. Starts at 1:19:50 kzbin.info/www/bejne/eKLQeGWvaa6Yj5o

[@michaelcariello6233]

Do animal based keto or carnivore and you won’t have any of these problems. Eat once a day 2x or 3x a day with no snacking and you’ll be fine as long as you emphasize fatty animal products. This is not that complicated

[@chazwyman8951]

I suppose if you are really worried, you could eat an egg in the morning, and evening, and still do your OMAD, or other IF program. As they are not carbs they are not going to rock the boat at 70 calories each egg.

[@AzaleaBee]

Sorry, but eating an egg in the morning and perhaps even another in the evening, and also another meal is not OMAD. while it can be a nutritious plan, it is three meals.

[@CraneRTW]

Why should you listen to this doctor. Follow the science of fasting with doctor Dean Ornish. Everyone is so stuck on protein. Just eat a wholefood diet with minimal amount of meat.