Intermittent Fasting under attack again!!! NEW study!

[@dtn6000]

Another gem, as usual. I appreciated your discussion at the end regarding the relative importance of various dietary components. It's easy to get lost in the weeds of fasting window length, whether to go heavier on fats/carbs, specific micronutrients, etc, but is a really good reminder that a healthy eating pattern and caloric control cover probably 95% of benefits you can get from a healthy diet. Thanks for such great content!

[@stephensuddick274]

In my case, the main benefit of fasting was that I proved to myself that I could eat in a disciplined manner. It made me realize that I had been more susceptible to sugar cravings and emotional eating than I was admitting to myself. Fasting helped me conquer those problems in a way that no other dieting system could, in my opinion.

[@yannickpeter8607]

This channel is so damn underrated... World would be a better place if everybody watches your videos

[@InHellBaby1]

Always upvote it.

[@alisolkanu4763]

I agree. this solves all the nutrition bias and fights

[@maelstrom2594]

I feel that TRE or IF would be no better or worse for losing weight than any other diet plan. What sets TRE and IF apart from all the others is that for many people, myself included, they are a lifestyle. I've not only lost weight but kept it off, I can go out to a restaurant and have whatever meal I like with whatever sinful desert I like because I know that all my other meals that week will be nutrient dense whole foods and my total calories will still be at a maintenance level. Any diet that is seen as temporary change, will be exactly that. Temporary. Without lifestyle change, any diet is doomed to failure.

[@DK-pr9ny]

Low carb has been the best way of eating for me. Weight has stayed off, and my bloodwork has never looked better.

[@bikeman7982]

I like 18:6 because it makes me feel good. I don't really get hungry for lunch till 2 or 3pm. Not having to worry about breakfast frees up mental energy. The benefits of fasting go beyond just weight loss/maintenance.

[@rylter]

How about the benefit of increased autophagy? That is the only reason I fast. I'm fairly lean, around 14-15% bf. (Six pack showing, for those who don't know bf %) So I have no interest in losing weight. But I still do 18:6, OMAD and sometimes longer fasts up to 72h. There are lots of benefits beyond losing weight. It's a pretty narrow way of looking at fast. To say "no added benefits" when fasting can reduce inflammation, better cognitive performance, decrease the risk of metabolic diseases and just in general boost the bodys way of taking care of damaged or dead cells.

[@trafferz]

Well said!

[@MrMadalien]

Same here, I fast because it gives me better focus while working and because I had a lot of digestive issues (which are better now after 2 years of this). I still eat the same amount of calories, just very mindful of timing. I have to be careful to not under-eat because I don’t have any extra weight to lose.

[@ronaldpriest9301]

My thoughts exactly guy. I do the same for the same reason. If you get healthy , you will naturally lose weight. On keto I tend to lose too much weight.

[@nicktardifbass7]

Indeed. He never addressed this point in the first video regarding IM either. I completely respect his scientific approach and content, but this one aspect of fasting is enormous.

[@arkonem2933]

Studies have shown that fasting increases autophagy, yes. However the question you have to ask is whether or not you need that, one of the more known studies that looks at the effects of autophagy on the development on cancers has found that some cancers actually benefit from increased autophagy, the treatment is then to administer autophagy-inhibiting medicine (Galluzzi et al; Autophagy in malignant transformation and cancer progression), while some cancers indeed progress slower due to autophagy being stimulated. Autophagy can in certain contexts reduce the development of neurodegenerative diseases and malignant tumors, however if you're not at high risk for the development of those diseases I see no reason to fast for increased autophagy.

[@devintompkins9626]

I started as a 16:8 then moved onto a 20:4 and now I've moved onto 23:1 I'm doing this for weight loss since I'm about 150lbs over weight. My appetite is virtually non existent and if I do get hungry I put some sea salt on my tongue then drink water. If I'm tired I rest a little bit longer and if I feel weak then I eat more protein or carbs depending on what I'm tired. I have started doing 5k steps a day and after a month I'm doing 10 - 15k steps a day with mixed in jogging now. Lost 20lbs in 2 months and I'm quite pleased with the progress that I don't want to stop the momentum.

[@PInk77W1]

U smart.

[@ChennaiModel]

Between food quality and calories, I would say which comes at no. 1 by priority, is purely based on the specific individual. I've come across morbidly obese people staying obese because of eating clean and "healthy" chomping down on nuts and peanut butter, while NOT watching their calories. I've noticed in them that they are just as much affected by insulin resistance, heart disease etc., and eating "healthy" seems to make little or no difference while chronically being in a calorie surplus. To these folks, I would say that calories should be at no.1 on their priority list. Great video overall!!

[@ScottValler]

I find that the 16:8 time restricted eating pattern helps to generally reduce the calorie intake slightly and that is a maintainable pattern that helps a lot of people without them focusing on calorie restriction.

[@arkonem2933]

Yes this is most likely why fasting diets work. It's an easy way to control calories and stick to habits.

[@terrymokihana1421]

Intermittent fasting is more then weight loss which is what you focus on , missing the Improvements in glucose (blood sugar) and cholesterol levels, blood pressure, and weight. Done in a healthful way, intermittent fasting holds promise for controlling inflammation and lowering the risk of type 2 diabetes, heart disease, and even some cancers. The benefits are thought to result from a process called metabolic switching, which is when the body goes into a fasting state and begins using body fat instead of glucose to meet its energy needs. Intermittent fasting helps preserve the body’s normal interplay between the hormone insulin and blood glucose, preventing insulin resistance (when the body doesn’t respond properly to it). Metabolic switching also signals the body to activate maintenance and repair systems, which aid in disease prevention

[@rubenvargas3547]

I do OMAD, along with losing weight, all my numbers are perfect. Plus I get the benefits of autophagy. No more brain fog, no more inflammation

[@saiken811]

Love this video. I started fasting two (16:8 then omad) and keto two and a half months ago coz I was overweight. Now down 14kg. I have to say having natural food is very important. I bring my own lunch to work instead of eating out. It's a lot healthier plus it's cheaper!

[@sierrakilo9906]

I just want to say thank you, for the great quality of your videos. You are one of the rare people in nutrition on KZbin I would trust without checking myself the information you give, although you are also one of the rare to actually ask to be checked and challenged. Respect. 👍🏻👍🏻

[@nickeastonline]

Love this. He explains with great clarity what this study shows . I know people who have been doing 16/8 for months and had little to no weight loss . I suspect they are not eating the correct foods as described by the doctor in 1 and 2 and secondly as he says we are all different. Different things work for different people . Conversely I have a friend who has been doing 16/8 for a couple of years now and eats what she wants in the 8 hour eating window and doesn’t count calories and has lost a lot of weight and now is at a pretty good weight for a 42 year old . I have been using 16/8 for 6 months now eating a lot of salads and vegetables healthy fats like avocado and olive oil and organic meat protein most of the time . I do not eat any processed food and I walk a minimum of 2.5 miles a day . Results good weight loss losing an average of 3 pounds a week . My appetite has reduced considerably in the 8 hour window and I never feel hungry during the 16 hour fast . I feel much better and sleep a lot better now Thani did before . I have also cut sugar out of my life . No cakes biscuits , doughnuts etc and fruit wise just eat berries with a low glycemic index and a lemon a day . This works for me and is flexible and easy to do .

[@francisfernandes3749]

Agreed 12 hours window is good enough after runs exercising one must eat ... no added sugars lots of vegetables less and less meat no snacking no snacking drink water ....

[@TSaurs]

Did they do a BMI test and a work out windows? There is a difference between 2000 calories in veggies and 2000 calories in sweets. 🤷🏼‍♂️

[@ringerheringa3052]

Absolutely agree with your thoughts! The number one in weight-loss is less calories. You made things very clear for me. I know what I'm going to do.

[@rosevanderreijden]

I don't have a weight problem but adhere to a mostly WFPB dietary pattern. I don't eat breakfast, and sometimes skip lunch, but concentrate most of my calories around an evening meal with good friends. We often revolve hosting each other for dinner and enjoy trying to out-do each other with great recipes from different cultures. For me, eating is very social and I'm lucky to have learned good habits from when I was a child: food was never used as reward and punishment and we marketed daily, picking out the freshest foods from small markets. My mother is a great cook and taught me and my sister culinary arts! (We used to visit Julia Child a couple of times a year. We lived near each other and befriended her when I was a small girl.)

[@darrenhadden1037]

Another key benefit to fasting it allows to eat a couple big more satisfying meals that should be mentioned. A Calorie deficit eating healthy is the ticket. Great video. Also, 16;8 fast I think is better to have a later window so you have some flexibility with dinner with friends and perhaps some snacks watching tv.

[@lizann3058]

With respect, we should all stick to what improves our health and makes us feel good. I eat mostly healthy over two meals between either 11am or 12noon and 5pm. I'd rather watch paint dry than count calories. I really like to give my body a rest from continually having to process food. I also like that fasting frees up my day to do other things besides planning meals. It's both healthy and liberating.

[@qqui3583]

People in Spain have a very small breakfast and eat late at night. The majority is healthy and thin. Don't listen to studies but look what works for you.

[@treeladder5338]

Love the new background. Stay safe sir.

[@bedtimestory1318]

I can feel an effect when I'm eating late, going to sleep even later and then waking up tired as hell.

[@deanhooks4474]

Very thorough analysis!

[@bobo-si3kw]

I do a 20-4, start at 12pm to 4pm, I started the 16-8, then went to the 18-6, I found it easy to do, so I stopped at the 20-4. No processed food, all organic.

[@409raul]

Look, caloric restriction definitely works, and that should come as no surprise because duh! But the more important question is can you keep that up over the long term??? The answer to that question will vary upon the Individual. If you can only restrict calories for few weeks or months, and then go back to your old habitual way of eating, what is the point??? For me, I can't do caloric restriction, period. When I'm hungry, I eat like a pig! But...what I CAN do is skip breakfast i.e., the 16:8 intermittent fasting (IF). By skipping breaky, I didn't realize I've been doing IF for YEARS, well before IF was even a thing on the internet. So yeah, do what works for you in the LONG TERM! Whichever route you chose, caloric restriction or IF, just remember that you need to choose one that is easy for you because doing it for the short term is pointless!

[@bobferguson5243]

A lot of the discussion, here and other places, is focused on weight loss. I read a hypothesis somewhere, can’t find a link, that thought fasting windows of 12-16 hours would benefit organs like the liver and pancreas by giving them a chance to “take a break.” I’d be interested to get your perspective on this or other non-weight related benefits of certain eating protocols.

[@HidingFromFate]

You read my mind. Yes, I have the same interest with respect to wondering about fasting benefits beyond simply weight loss and control.

[@CAdams93]

Fasting also gives you energy , repair your brain, helps you mentally by reducing stress, anxiety , depression and many other mental diseases.

[@frankmedrisch7451]

Another gem as usual

[@oscarburmester9207]

Great balanced way to address this hot topic! Many thanks for the value and perspective.

[@klila16]

Even doing 12:12 can make a big difference for some people. As you mentioned the control group probably did end up restricting their eating window naturally because they had also restricted their total number of calories. You tend to run out by the end of the day.

[@hugomarquez3189]

First of all, the time restricted eating group (TRE) did lose a little more weight than the control, even if it wasn’t statistically significant, and the trajectory over time made the difference more and more pronounced (this is clearly seen in the graph). If they kept going a month or two, the difference would have become statistically significant. That is remarkable, considering that they were eating the same calories. Second, it is clear that calories are king, this is true regardless of the diet. Even if you eat McDonald’s everyday, if you consume less calories, you will lose weight. The good thing about TRE is that it helps you cut the calories, by cutting late night snacking (for those of us who don’t eat at night), so it’s easier to consume less calories and thus lose weight through TRE. Third, earlier food intake also results is a small increase in calorie burning, since we burn more efficiently in the morning after we wake up. It is easier to keep the weight off if you acquire a habit of eating within a window of time, because you don’t have to think more than the time you need to stop eating. Constantly counting calories is harder to keep up, even if you learn the numbers. You have to constantly watch yourself at all times. Fourth, the comparison was between two TRE groups, one that fasted 16 hours and the other that fasted 13. Any fast that’s 12 hours or more is TRE,since you are depleting your glycogen. So the control group wasn’t much of a control, if the goal was to compare TRE and ad libitum. Even then, there was a small difference between the groups, which is what you’d expect, since it’s only 3 additional hours of fasting. Of course, it’s also important to eat healthy (it is most important), and eating whole foods full of fiber makes it easier to not overeat, since your stomach gets fuller with fewer calories, but I also believe that TRE is a great way to cut additional corners and get to your ideal weight faster, while making it easier to keep.

[@swirlingmurk5342]

With my limited anecdotal evidence; in general: the longer you Fast the better. 16 hours in my opinion is just not enough to get any benefit. I abstain from food for at least 20hours per day and I personally "feel" when you well-exceed that 18-20 hour mark, you are allowing your body to fully use up all the glucose, it's much easier to re-feed then and not get any short term issues (like headaches)

[@captlanc]

We need a study that focuses on lunch-dinner intermittent fasting which is the one most people do anyway instead of the breakfast-lunch ones that nobody does lol.

[@ivan28]

Autophagy, healing, growth hormone….. its not just calories. If I eat morning Im lazy at work.

[@tomk2708]

Another excellent video. After reading Jason Fung's stuff on IF, I have been doing a basic 16:8 for several years now. Based on David Sinclair's work, I essentially have gone to one major meal per day as well, but more recently. My (yes, anecdotal) experience validates the observations in the video. The most valuable thing about IF is that it enables one to break the ritualistic reliance on food that we have been raised on - the "three square meals per day" concept that leaves us saying, "I'm starving" or "I have to eat" just because it happens to be meal time. Having said that, I only actually lose weight when I leverage this psychological freedom to eat less calories, as is being claimed here. It should also be noted that Fung's claim is that IF reduces blood glucose and helps to mitigate a number of medical conditions, most prominent of these being Type 2 Diabetes. This video seems to concern weight loss only, however admittedly I have not yet seen previous videos from this person on IF. Funny however that the more science we have, the more we come back to the fundamental idea of "everything in moderation" - eating quality foods but not too much. "Unifying Model of Nutrition" - very bold, but I love it!

[@elisabethvismans]

I raised my kids in Germany. Germans have their main meal in the middle of the day. My kids were at a catholic high school where they had their main meal in school sitting in tables with table clothes, china plates. Food was served at the table. All students had to chores duty like setting the table etc. So you were in for a week couple times per year. The whole society is geared for that Bain meal in the middle of the day. It’s great I loved it.

[@markotrieste]

Did they measure the discomfort of calorie/time restrictions of the two groups? To me, IF is an easier way to eat less compared to weighting and obsessing over every piece of foodI put on the table. No doubt that it takes a calorie deficit to lose , but the problem is how to get this deficit without suffering too much.

[@Purewalite]

I lost an incredible amount of weight in 6 months intermittent fasting but I couldn't continue. I broke a fast to go out drinking before a friend's wedding and 5/6 pints nearly killed me. My wife had to sleep next to me on the bathroom floor to prevent me choking on my own vomit. I never felt in more control mentally than when I was fasting however. It changed my brain.

[@NicholasHallows]

Thanks for the vid. It seems many people in the wellness world do TRE for reasons other than weight loss (longevity/gut health/sleep/mental clarity/body fat:muscle ratio) so would be good to see more studies on people who don't have obesity.

[@TheCompleteGuitarist]

I'm one of those. I've been doing it for 6 years more or less and will never go back to 3 meals a day plus snacks EVER!!!

[@NicholasHallows]

@@TheCompleteGuitarist If you haven't listened already, Simon Hill (The Proof) just released a podcast episode with a couple of researchers looking into the body of evidence relating to TRE. Well worth a listen.

[@gordonbrown5901]

I'm doing OMAD, my eating window is about 1 & 1/2 hours (6:30 pm to 8:00 pm) every day with the occasional exception. I've gone from 425 lbs. to my current weight of 295. I go to the gym 3 times a week and walk on my off days. I'm 70 yo and I feel good. My meal is mostly plants (steamed broccoli & Brussel sprouts & cauliflower & arugula) with a small amount of meat (organic grass fed beef or mackerel or shrimp or turkey) and hummus and/or guacamole. I

[@KlavierKannNichtMehr]

I follow the same pattern roughly and have lost 17 kg in 9 months. I do also go to the gym three times a week, cardio and weights. I suppose that added autophagy also plays a part. There will never be the absolute truth re diet - the bigger problem is maintaining weight loss over time. I hope I will not have regained everything in 2 years. I do find the disciple involved in my new lifestyle difficult at time.

[@sperberderm]

Thank you for this. I was confused about this study and thank you for guiding me to this video. I’m a fellow MD, PhD and really appreciate what you do in your videos. Seriously, they are good. Your calm adherence to the data and synthesis with previous data is not only helpful, but oddly reassuring. Please keep it up. I subscribed to your channel (first ever KZbin subscription). Tackling the bipolar and schizophrenic field of healthy eating is commendable. I couldn’t do it. Thanks again for what you do!

[@NutritionMadeSimple]

thanks!!!!!

[@TheCompleteGuitarist]

Unless the participants were observed 24/7 you can never know how strict they were. Most people lie or are in denial about their eating habits PERIOD. Imagine asking an obese person if they cheated and expecting an honest answer. That's not a criticism of obese people. People in general lie about their eating habits. And let's face it .... 139 people doesn't make for an accurate study.

[@jmc8076]

True. Other well controlled studies on fasting w/diff protocols do exist. Doc film The Science of Fasting on some of the first medical fasting clinics in Russia then Europe/Germany. A few Russian and German studies. Fasting traced to 5th century to Hippocrates who reportedly recommended ‘food abstinence’ for displays of certain health conditions. Too bad he didn’t do controlled studies. 😉✌️

[@philbell5774]

Eat a varied diet. Eat in moderation. Eat when your hungry and get some exercise. For me it's that simple.

[@tuckdrace4259]

such a good channel

[@eduardozamora1947]

Excellent analysis as always

[@zxctgb]

Hypothesis here: saving eating until after work enables the immune system to tackle any pathogens more swiftly whilst out and about, compared to if the immune system was distracted guarding the gut. Also it's easier to eat healthily at home, like eating a slow cooked meal instead of reheating in a microwave. On the flipside, eating in the middle of the day is often better for circadian rhythms, and frees up energy during sleep versus if we are digesting food at night. There's additional factors, for example, my morning black coffee raises my blood sugar (by raising norepinephrine and adrenaline), so if I had sugar in the morning I would have an insulin crash, I'd rather save berries until the evening. I'd love to see more emphasis on the variation within these studies, there are so many important factors at play.

[@vagomaniac]

Intermittent fasting isn’t all about weight loss. The body on just water for 16 hours and more gets in a different state chemically. Weight loss is really about how much and what we eat.

[@juntjoonunya9216]

I think the point of fasting is to give the body a break. Bring it closer to autophagy more often but everyone so fat they gotta turn everything into a fat loss thing.

[@AlexRixon]

Fasting is a reliable way to ketosis which is where you convert fat into ketones for fuel. Fasting also allows insulin to level out at baseline. Insulin blocks ketosis from occurring.

[@peterfaber7124]

The problem with this study, like with most studies, is that it focuses on calories. We are obsesses with calories. And that is the problem. You don't feel calories. You do feel hunger. So why is no one focused on reducing hunger? (except for the high protein low calorie folks) You can even measure it in the blood. We need these studies!!!

[@emilsimanian2275]

eat PROPER food when you are hungry (not because it is the time to eat) and do not eat before sleep, if you are hungry before sleep then eat small, that's it.

[@testosteronemastery]

I've used intermittent fasting as a tool to lose weight and it's worked great for me. Calories are most important though, you're spot on about this. Great content bro.

[@eddjcaine]

Great video thanks - I read this study recently and this is a good explanation

[@bikeman7982]

I think the study misses the point of 16:8 or 18:6, because they they had both groups eat the same number of calories. The point of intermittent fasting it helps naturally reduce your caloric intake as long as you are eating healthy food. It also simplifies your life by cutting out one meal a day.

[@mr.potatohead6138]

I don't fast for weight loss. The other benefits are more important to me.

[@Leonhart_93]

Sure sure, I am not surprised that there is no difference in weight loss amounts. But no one that is serious about intermittent fasting cares the most about that. The other metabolic parameters are even more important and sure as hell insulin resistance would not look good if you eat 6 times a day even with 25% less calories. Snacking is the devil even if you east 25% less.

[@robbatayaki5505]

the study completely missed the point of intermittent fasting i.e. : about the frequency of food intakes (number of meals... snacking ....in the eating window), and calorie differentiation : carb vs fat, as carb provoques more insulin thus fat storage. That's why you have people gaining weight while reducing their calories. All calories are not equal.

[@therandlecycle1337]

Please do a video on me-The Randle Cycle. Don’t mix carbs and fats! Thanks Doc!

[@NutritionMadeSimple]

the most widely validated diets (e.g. Mediterranean) have substantial carbs and lipids, in 1 of the largest RCTs it outperforms a low fat diet focus on food quality and overall caloric intake (#1 and 2 on the list). eat whatever macro composition you prefer

[@therandlecycle1337]

@@NutritionMadeSimple There are no essential carbs but there are essential fatty acids which is why a low fat diet is a bad idea and underperforms mixed with essential lipids. Can you provide reference? Thank you!!

[@NutritionMadeSimple]

@@therandlecycle1337 PREDIMED did that comparison. the requirement for the 2 essential fats, ALA and LA, is only a few grams/day. most low fat diets cover it

[@sl1173]

A very interesting and informative video. Thank you Dr Carvalho. Sam from San Francisco, Ca.

[@Showbizboy]

I was under the understanding that fasting is good for the production of HGH and Autophagy?

[@tomlabarb2640]

16:8 works because you can only eat so much if you can only eat in an 8 hour window.

[@martinst8764]

Thanks - really helpful. Appreciate your balance on these matters.

[@hendriksaldua8208]

Your advice is true. Me and my wife have been doing keto and OMAD For more than 2 years now but for several months we're having dawn phenomenon (averaging 110) when doing blood glucose check in the morning. Then it goes down to normal levels in the afternoon until 4pm when we're about to eat. But we changed our eating cycle in the morning and to our surprise our blood sugar is normal and around 10pm my glucose level is averaging between 80 - 85 and when i check in the morning it's like hitting 80 or the lowest is 71. Like you said Doc. It's the circadian of your body when you eat and what foods you eat. By the way we are not diabetic. We're just trying to be healthy.

[@650tonyd]

Explain the circadian rhythm of those that work the graveyard shift and sleep in the mornings? They would have a far different result than you would

[@hendriksaldua8208]

@@650tonyd i am not a doctor to answer that. Why don't you ask one? This is based in our observation. Until now i am monitoring blood glucose before I sleep and in the morning. And its within a healthy blood sugar levels.

[@JPJMJP]

I am an amateur athlete so fasting wouldn't work for me. Try to reduce caloric intake and it works

[@carinaekstrom1]

I think what Dr. Carvalho says makes total sense. The only thing I wonder about regarding the study is how it could be measured that both groups cut down calories with 25%? We don't even have completely accurate methods of measuring the calories made by different foods. Like cooked vs raw food, etc. I haven't looked at the study, were both groups served the exact same meals?

[@Kumpelkefer]

Happy to see another IF video, thank you very much :)

[@AGS1000]

I have lost 18# in the last month and intermittent fasting was one of a few tools that I used. I don't follow a 'scientific plan' for intermittent fasting. I did also factor in physical training, nutrient timing and calorie management into the mix. With that, I don't think there is a scientific diet solution. I think that you have to focus on your specific goals and then use intermittent fasting as as an additional tool to manage your way to those goals.

[@rdberg1957]

I have seen several dieticians over the years. What I really want is to construct simple meals based on the healthiest foods I like which are standardized. I want to construct 500, 600, and700 calorie meals, with 200 calorie snacks. Adding becomes very simple and I don't have to think about what I'm going to eat at every meal. I can mix and match. Somehow, I have not been able to do this on my own. This is the help I'd like; haven't found it yet.

[@rkirwan1]

Another excellent and unbiased summary as always. I'm TRF neutral. I find it works very well for some and for others it just makes them ravenous. Any approach should always be tailored to what seems to work best for the individual

[@kathleenkulp240]

.This was SO helpful, and perfectly timed for me, as I am embarking on this weight control/healthy eating lifestyle this year. You cleared things up nicely. Thanks, Gil!

[@mayfar4961]

The reason that people like IF is because is too easy to follow and don't get hungry . When you reduce the calorie you are hungry all the time.

[@karunamayiholisticinc]

Our ancestors in India at least we Indians know our ancestral diet which flows along with cycle of nature whether it is local, seasonal, or going according to the cycle of nature. Some may not be able to do so. But their bodies will adapt to their circumstances. But for general population Indians have always stressed upon eating the heaviest meal around noon when the sun's heat is strong which will stimulate our digestion better. But how rare people go out and spend time in sun alone. It is all about discipline. Anyways, it is good you try to promote plant based diet without being highly biased but based on your wisdom considering all factors to find what may help someone. Appreciate that!

[@bellarose8511]

Well yeah earing earlier you burn the cals theoughout the day. If you eat later you're not as active/burning the cals.

[@TheBeautyanna]

Fasting is wonderful, I don’t cut calories that much anymore, I have been doing for 10 years, 16/8 once a week 24 OMA and I always exercise early in a morning fasting, I eat what I want and don’t gain any weight of course no refined sugars and no gluten no processed food, one of the reasons also for fasting is autophagy

[@TheBeautyanna]

Clean keto is great, I saw working for a lot of people, included me!

[@TheBeautyanna]

@SplayMnBoss while I am preparing my first meal of the day I saw this haha! Pretty much I like the same thing every day breaking my fast, 18 hours, blueberries, blackberries, half banana, peanut butter, pea protein shake, water and a splash of heave cream, and then later like no more than 7pm a protein I had ground beef steak toped with a mixture of eggs, pecorino cheese and avocado mayo, lots of greens for a salada! I exercise early in the morning, boxing, walking, I change the protein, fish, chicken, very diverse, I cook every day! Very rare I eat out, this is a problem cause sometimes my body don’t like the bad oils and trashy ingredients!

[@nourishedbyscience]

Ha, Gil, looks like we came to pretty similar conclusions. I personally am a bit more concerned than you, it seems, that too much emphasis was placed in the interpretation on the non-significant p-value. Weight loss is notoriously variable in clinical studies, as it was here, and in the face of that huge variability, it is difficult to detect an effect of a minor intervention (TRE) imposed on top of a major one (calorie restriction). If we look at the 95% confidence intervals for both weight loss and change in calorie intake, my best guess is that TRE would come out ahead by a few extra pounds if we had a chance to run the study a few more times ...! As always, good work!

[@NutritionMadeSimple]

possible. the difference seems to come right at the end though, mainly the last time point... TRE may have some effect but overall probably a small part of the puzzle. very few if any downsides though so as long as people don't neglect the bigger pieces this is one trend I have no problem with! :)

[@nourishedbyscience]

@@NutritionMadeSimple I agree. Whether there is a 'real' small additional effect on weight loss or not, it is now clear that it is not the end all be all for body weight control that initial mouse studies (and many KZbinrs) made it out to be. Cheers!

[@mcdsnow44]

Thanks for the balance you give to the studies in your videos. If this is the same study I was reading about last week it seems one of the doctors is a big IF fan, but after working this study he had to admit benefits were more related to the calorie restrictions.

[@onepunchflan3071]

I personally lost more weight and am now healthier even though my calories were higher than before. I eat more fat and protein and way less carbs and eat twice a day in a 4 hour window. But I didn't reduce my calories I just count macros and micros. Calorie restriction diets don't work long term for most people

[@TheMiseryMachine]

Goes to show just how much more room there is to study in regards to fasting. Most people (understandably) want to know how well fasting does in regards to weight loss. I'm sitting here trying to figure out how me as an underweight person was able to finally gain weight and massively reduce my brain fog by doing 16:8/20:4 time restricted eating with reduced calories compared to eating 3000-4000 calories a day without fasting but I don't think we'll see any studies regarding that any time soon.

[@onepunchflan3071]

Fasting allows us to create more human growth hormone. Research it further if you're interested

[@ThomasAT86]

First time on your channel and I really enjoyed that video. Seems like there's some gems hiding around still!

[@dariostojanovski331]

Great video, perfect summary on the issue. Love it, keep it up ^__^

[@pfote65]

What about the other effects of fasting, like autophagy, increased BDNF, the anti-inflammatory effects? These should in a 16:8 be less strong compared to prolonged fasting, but make a difference compared to simple calorie restriction

[@veronicaheaney3464]

Looking at my own results from the last year, it’s hard to compare to this study because I did my change over in stages. In other words, I added strategies over time. 1) Got rid of all added sugar foods [weeks 1-4] 2) Added TRE: 16:8 [weeks 5-10] 3) 3-day fast followed by a 25 net carb keto diet [weeks 11-24]. 4) Increased net carbs to 40carbs, increased protein; decreased fats. That’s pretty much where I am at right now. In phase 1, I lost 2.5 lbs. In phase 2 I lost another 9 pounds and in phase 3, 20 lbs. I have lost additional weight - a few pounds - since upping my carbs and protein, it’s been a very slow process, which is okay since I am within 7 pounds of my goal. Other health markers have also improved. One thing to note is that my 16:8 went from starting eating around 11 am to starting eating at 9:30 am after listening to a podcast on synchronizing eating with my internal clock. Nevertheless, I didn’t notice a difference in the amount of weight loss with the change in time. This was, and still is, an experiment with a single test subject (me), but it is providing me with info that helps get me where I want to be. Thanks for helping by providing more information I can use.

[@wresting1212]

It stops you from eating outside the window, which makes it easier to stick to diet.

[@CAdams93]

I agree, I also meal prep and do no snacking, fasting also reduces food cravings.

[@mrentertainer47]

What a brilliant and balanced view - thanks

[@artvsmachine]

In both cases there was no late night snacking, which I like to do. The 16:8 [noon to 8pm] works really well for my psychologically, and thus physically. I lost about 15lbs, which is a good amount for me, bringing me under 150lbs. Curiously, without changing what I eat in general, my canker sores went away, as did my heartburn issues. In the morning I drink lots of coffee, and with plant milk, soooo, I'm not that strict. Also sometimes have fruit after 8. Since I go to sleep around 2 a.m., that means about 6 hours of being awake and not eating. That breaks habits of always looking for a snack or drink. That alone could be the difference. Breaking those habits might also improve my choices during the 8 hour window. Whatever it is, it works for me and is the easiest diet I've even tried. Usually I'm doing tons of exercise to try to work off what I eat, but I've been slacking off on that and still lost much more weight (and it's visibly fat, ex., my pants are all loose)... Now I'm working the exercise back in.

[@gula_rata]

I eat big breakfasts & lunches, and no dinner, so 16:8 early in the day. The circadian rhythm and insulin effectiveness issue is important to me, more than weightloss. I don't want to be inducing a pre-diabetic condition.

[@thebobthebobanite6287]

16:8 isn’t much. 18:6 or below is what you’d need to go into ketosis. But IMF isn’t primarily for weight loss. It’s for longevity and metabolic flexibility. Before I started IMF I couldn’t go an hour without food and have any focus. Now I can fast 24 hours and have great focus.

[@YaYippieYeah]

If you eat enough carbs in the eating window, you'll never enter ketosis. And i never heard of any IMF advocator ketosis is a goal of IMF.

[@thebobthebobanite6287]

@@YaYippieYeah that’s not true at all. Your brain will eat those carbs fast and last few hours you will go into ketosis. Around the 16 hour mark. The main benefit of IMF is increasing metabolic flexibility and anti aging properties. If you aren’t going into ketosis it isn’t a fast. Keto is just a way to trick your body into going into a fasting state. If your have all your carbs on your first meal and reduce them you definitely will go into ketosis. 16-18 hours without carbs usually will trigger it, from the studies I’ve seen. Also, if you exercise at all, your muscles will gobble up all the stored carbs and you’ll definitely hit ketosis last few hours. That alternation between insulin and ketosis is where a lot of the benefits are.

[@YaYippieYeah]

@@thebobthebobanite6287 The glycogen storage of an avarage male can store around around 2000kcal. Good luck burning that in 16-18 hours. I often do IMF and i do a lot of sports. I'd not never to my weight training fasted, it's just stupid performance wise. Also weight training does burn like 200kcal in 1h. You talk about metabolic flexibility, big words, but what does that mean. Also i doubt you have some facts covering your anti-aging properties. Tons of claims about this, but does it really have benefits compared to calory restriction when calories are equated? I doubt it and afaik there's no study proving this.

[@thebobthebobanite6287]

@@YaYippieYeah Really? Only carbs would be stored, fat and protein would not be stored as glycogen. So unless you are eating 75% of calories in carbs, you'll run out before 18 hours. If you workout, you'll burn exclusively the glycogen stored, not the fat. So eating 50% of calories in carbs you should start going into Keto around hour 12 of your fast. Unless I'm doing math wrong.

[@toxx1220]

thank you for making these ^^

[@JemyM]

I wonder if there are any study on why some people simply can't eat in the morning. Even in my teens I discovered that I couldn't really eat when I woke up. My appetite never came until I had been up 4-5 hours. Trying to eat just made me feel sick, no appetite, bloated stomach etc.

[@aribasiebel]

Well explained from a real medical professional. Brains vs large biceps Thomas (he uses so many big buzzwords)

[@bradcompton33]

I've read two articles about this study and two thoughts emerged and persist: 1) With the reduction of calories consumed by 25%, why didn't the Basal Metobolic Rate of the participants decline over the twelve month period in both groups? The author of the Science Alert article implied that he got grumpy during his TRE regimen, and that his family was glad he returned to having breakfast. 2) Should there be a distinction between "intermittent fasting" and time-restricted eating?" Does having the same routine every day rather than mixing it up, as many do with IF, reduce the benefits gained? One more thing I noticed: the article states that both groups got a huge amount of coaching/support during the 12 month trial. I would think that that would have improved results for both groups.

[@NutritionMadeSimple]

I agree IF and TRE have significant differences and lumping them tends to confuse people

[@ThomasAT86]

Good points. In terms of stopping the TRE regimen - John Berardi PhD, the co-founder of Precision Nutrition, actually posted on social media a while ago that he returned to a normal eating schedule again because, if I remember correctly, he didn't feel and perform well on IF. To me that shows partly that some approaches said by some to be inherently good, are actually not. And it also reminds me that it can be quite frightening or fear-inducing to some people who can't follow a certain approach, if there's people out there preaching about how amazingly healthy xyz is or that xyz can kill you. Like a certain popular biohacker who said in an interview that kale is as bad as smoking, which is absolutely irresponsible. Also an interesting point when it comes to reduction of benefits if certain things are done on the daily or at least very often. I'm thinking ketosis, IF, longer fasts, sauna, cold showers, stimulants and so forth. I think I've heard Andy Galpin, PhD, and Dr. Dominic D'Agostino talk about that before in podcasts. It certainly makes sense to some degree, although an aspect, the physical response we can feel, may not reflect the whole picture.

[@liamtaylor4955]

Outstanding video, you have a mature, intelligent take on the matter. I'd like to suggest a possible #5 for some, because while quality and quantity work for me, meal timing does not--all I do is think about food. For me, meal scheduling is what's, finally, working. I (apparently, since I'm steadily losing) eat less when I know when my next meal or snack is coming. It's as if my brain 'relaxes'. The stricter I adhere to my schedule the better I do and feel. I eat at 0930, 1200, 1430, 1700, and sometimes 1930. Breakfast, snack, lunch, snack, dinner, snack respectively. The meals are fairly equivalent, so if the scale shows me trending up I can easily see why. (It's typically eating on the weekend, when I don't have the boundaries of work around me.) Thank you, Doc.

[@bfnew4440]

Eating between 8am and 4pm exclusively is called being a Parent to Toddlers... Great video!

[@emanuelgy729]

Awesome Video as always,... Thank you guys so much for all the work you put in these videos,.... I think it would be interesting to have a look at legitimate fasting ,... what I saw that there is a lot of data and of course also controversy,.......:):)

[@alssupersadgarden]

What percentage of the US population is eating cheaply processed food with toxic oils?

[@CAdams93]

If I had to guess, it would be 60-70%

[@robertos4172]

I am almost to the point of forming no opinion on anything anymore until I hear what the good doctor has to say.

[@erocnw1341]

People lost the most weight by restricting calories, "which is very unpopular on the internet". This is funny. You would think that eating less would be an obvious way to lose weight, but not according to the internet.

[@spinachtriangle]

Would be good to have studies done on healthy people who want to continue staying healthy. This study is like most keto results studies that start with unhealthy people and get good results always obviously.

[@MrJankess07]

Hey, #GilCarvalho, thanks a lot for your work. But I have a question: how about this all fasting 'benefits' like autophagy, increased levels of growth hormone, etc.? Is it myth? Becouse you are focused on weight lost and cutting calories, how about other matters? can you make video about that? Thans again for your videos :)

[@emc4069]

Thank you for being a voice of sanity. Would that more would go this route rather than that of hype!