Intermittent Fasting under attack again!!! NEW study!

New study on intermittent fasting with provocative findings.
16:8: you eat in an 8h window every day and fast for the other 16h
Now 16:8 is very interesting, bc it involves more than just fasting. It also plays with the circadian effect of eating, what time of day u eat.
Fasting can help people lose weight and improve metabolic parameters. and it seems to come down to calories.
So for at least some people blocking out time without eating helps them cut down on total calories and that’s where the benefits are coming from. When you match for calories you don’t see a difference between people fasting and not fasting.
What time of day we eat may involve something more. Several studies suggest a benefit of meal timing that is not entirely explained by calories
Eating earlier in the day, in the morning and early afternoon, seems to be a bit better for our metabolism than eating the same calories later in the day or at night
people ate the same calories either in an 8h window before 3pm or in an 8h window after 11am. the people eating earlier in the day had improved Insulin resistance compared to those eating later even though the total amount of calories was the same
This also emphasizes what we said about fasting. both groups fasted about 16h a day, but only 1 saw the metabolic improvement. So these benefits that go beyond calories seem to be about the time of day we eat, not the fasting per se
the new study asked overweight and obese people to eat 25% less calories than normal for a year. on top of that, half of them were told to do 16:8 early in the day. The other half could eat whenever they wanted
everybody is calorie restricted, they ate the same amount of calories in both groups, but half are eating in that early time window, the other is eating whenever
At the end of the year, both groups had lost weight. Not surprising since they’re cutting calories. And there was no significant difference between the two.
They also looked at metabolic measures. waist circumference, blood pressure, triglycerides, cholesterol, fasting glucose and insulin resistance. All of those metrics improved in both groups, with no significant difference between the 2 groups
so 16:8 doesn’t work? That’s overstating the results. There was no significant benefit of 16:8 when added on top of caloric control but maybe 16:8 only shows an effect if people are not cutting calories to begin with
Another possibility is that the difference in eating window between the 2 groups wasn’t very large. the group doing 16:8 ate in an 8h window, by definition, and the control group that could eat whenever they wanted, ended up eating in an 11h window, btw 8am and 7pm
So its possible that if the controls ate in a 16h window, from 8am to midnite, maybe we’d see a stronger benefit of restricting to 8h?
Connect with me:
Facebook: / drgilcarvalho
Twitter: / nutritionmades3
Animations: Even Topland @toplandmedia
References:
new study:www.nejm.org/doi/full/10.1056...
editorial: www.nejm.org/doi/full/10.1056...
study from earlier in the year: www.nature.com/articles/s4146...
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original video: • 1 hour Bossa Nova Mix-...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 New study on Intermittent Fasting
0:37 Fasting vs meal timing
2:19 The new study
3:23 What does it mean?
5:48 Does 16:8 work?
6:55 Does 1 size fit all?
8:57 A unifying model of nutrition

[@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.

[@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.

[@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.

[@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

[@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!!

[@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

[@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.

[@bedtimestory1318]

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

[@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!

[@rosevanderreijden3216]

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.)

[@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.

[@martinst8764]

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

[@sl1173]

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

[@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 .

[@eddjcaine]

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

[@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. 👍🏻👍🏻

[@toxx1220]

thank you for making these ^^

[@oscarburmester9207]

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

[@dariostojanovski331]

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

[@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.

[@ThomasAT86]

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

[@treeladder5338]

Love the new background. Stay safe sir.

[@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.

[@weeklyvideo5571]

Thanks for the video. I would appreciate if there is video to discuss research on several small meals vs. three large meals (especially to person with diabetes or insulation resistance.

[@Kumpelkefer]

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

[@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,.......:):)

[@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.

[@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.

[@deanhooks4474]

Very thorough analysis!

[@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.

[@stinkypete3900]

Well done and well described interpretation of the available data. As a single man I'm doing something like 16:8… the benefit in time making 2 larger meals a day vs 3 is significant. I'd welcome your review of studies that tackle diet protocols that are best for fat loss over lean mass.

[@DrDGr2]

Again, very interesting.. Thank ypu

[@TenTempeh]

Loved it, Gil! You did it againnn If i may suggest a topic. Could you talk about how really important it is to have nice levels of Arachidonic Acid as a resoleomic element. It might be an argument against WFPB Diets, as they are low in amounts of Arachidonic Acid, but on the same page, I believe getting all the necessary EPA and DHA from suplements should be enough for that matter (as they also play an important role in resoleomics) .

[@mrentertainer47]

What a brilliant and balanced view - thanks

[@eduardozamora1947]

Excellent analysis as always

[@DK-pr9ny]

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

[@Bankai90]

Hey man good to see ya again covering and putting up so much work with the vids! Any chance we could have some videos on prolonged fasting and potential benefits? I think Valter Longo also is a fan of, hey eat moderately healthy. But if sick, or even to maintain health, fast for 5-7days 2-4x a year. Once a month if sick. So interesting to see if maybe no calories for a week would give better benefits compared to prolonged kcal deficit. Guess we won't have those studies soon tho XD. But still would love a look on prolonged fasting.

[@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.

[@emc4069]

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

[@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

[@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.

[@danlindenielsen6987]

You are so good! Please make a video about arthritis. Can change in diet prevent or heal us from pain in knees and wrist?

[@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.

[@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!

[@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.

[@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.

[@jacoriadams]

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

[@anandaurora]

Excellent commentary

[@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

[@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.

[@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 ....

[@fortuna7469]

Great video, thank you! I would like to hear about studies on women in menopause. I have been relatively healthy and happy with my weight and figure for all my life but now that I am approaching menopause the weight seems to be going up (belly fat) with no obvious reason even though my diet is very healthy. I have a blood test regularly once a year and according to the results I am fine. So, what could help women in menopause to maintain their ideal weight?

[@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.

[@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?

[@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!!!

[@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. 😉✌️

[@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.

[@tuckdrace4259]

such a good channel

[@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!!!!!

[@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.

[@waynegolding14]

Thanks Gil! Always look forward to watching your videos each week. Fasting sounds pretty case closed to me at least. It seems like it's one strategy you can use for weight loss but it mainly works because of calorie restriction. I don't need to stress that much over "when" I eat. I think "what" is more important. Would love to hear your views on intuitive eating

[@residentjess]

Fasting is not calorie restriction. I suggest you check out Dr Fung for the details.

[@waynegolding14]

@@residentjess no thank you. I'm happy with how this dr evaluates the evidence.

[@waynegolding14]

​@Anhedon It's actually not. He even says in the first 30 seconds of the video that fasting and timing are different but often lumped together. If you look up what fasting is, it's simply the absence of food. We fast when we sleep which is why the first meal of the day is called break-fast :)

[@vaska1999]

​@@residentjessThere are videos in which Dr. Fung admits, almost in passing, that intermittent fasting produces a calorie restriction, which is key to weight loss. He mostly claims that calories don't matter, but that's a clinical white lie, an approach that subtly infantilizes people. Many patients with diabetes 2 owe him a huge debt of gratitude for setting them on the road to weight loss and remission, but I was put off by that "white lie" which has been embraced unquestioningly by the keto "community", so that the vast majority of people who do keto firmly believe that weight loss is all about hormones and that calories are not just secondary but insignificant. This, obviously, isn't true.

[@clownbackpainrick6581]

@@vaska1999 Calories in terms of energy stored in chemical bondings is always the same and a law of nature (up to this date). But how the body handles the "calories" is not the same for various metabolic states and various individuals. I read, that if you do fasting, than your basal metabolism lowers (probably true if you do calorie restriction). If you intake high processed foods, than you overeat more easily (cz, it is such a potent stimulus?). What about brown fat cells that burns continuosly fat down? So cause the body reacts to the calorie intake and consumption, the scheme of simplifing all to a matter of calorie in and out does not work. It does not work cause most people cannot stick to a diet with the mantra a calorie is a calorie => so eat only half of the amount. It "all" depends to get rid of overweight to hopefully eliminate in this process the fat deposits at the wrong places (organs, mesentery). But the way to this goal is hard. And cause it is so hard for the most people to do this in a sustainable manner, we live in an obessity pandemic (some parts of the world). And I doubt, that there are alternative or conventional diets/methods, that are successful in the long run for a large proportion of "health seakers" (how about the success rates after 10 years, is there any proofen evidence for it?).

[@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.

[@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.

[@davidtrapp7429]

Could you make a video about prolonged water fasting and it's health benefits? If there are any.

[@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.

[@artvsmachine3703]

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.

[@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.

[@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!

[@69zirc]

Would be fun to see your take on the ROS theory of obesity and torpor

[@carlospreborski1610]

Since you are so science study oriented, I was curious about your thoughts on John Ioannidis paper published in 2005.

[@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 :)

[@warricknoseworthy4805]

Great video i like facts instead of people saying do this dont do that..i know what works for me and its been really effective for me but if i were to be asked i would say this is what works for me but i am a 68yr old man who is very fit and have been for most of my life so for me its been a lifestyle

[@frankmedrisch7451]

Another gem as usual

[@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

[@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!

[@ksmith7611]

Great video as always but IF isn't just about loosing weight it's also about cell rejuvenation does it work or not that's the question? Maybe for another video 😜

[@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.

[@jamessullenriot]

I did IF consistently for 2 years. I also do 2 - 3 5 day waters fasts per year. I don't IF that much anymore because I would fall into the trap a lot of people do. Eat during a specific time frame then run the risk of over eating or making bad decisions about what to eat because psychologically I know after I eat whatever I am eating I can't eat until XX hours later. Now, beyond still keeping the 5 day water fasts, I just generally do my whole foods plant based diet cutting out most all vegan junk foods and filling up on fruits, veggies, grains etc. My key blood indicators are all very solid, even more so than when I was intermittent fasting daily. To me, the key is, test and adjust where needed.

[@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.

[@jeff.howard]

Great video. Make nuance great again!

[@alssupersadgarden]

are there any studies on autophagy? Is it beneficial? thank you.

[@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!

[@JSMinstantcoaching]

Science is good, but science with style is such a beauty, thanks :-)

[@bfnew4440]

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

[@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!

[@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

[@user-lw8dr6xx8i]

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.

[@Barbara-ch3qf]

Hi. Love your videos. I have a topic I’d like to hear your views on. I was watching an interview with Valter Longo, and he did a throw away comment saying he recommends only 12 hour fasts. He said longer fasts like 16-8 and OMAD have been shown to increase all cause mortality! I’m not sure if he meant the long term adoption of these eating patterns, or if this occurred in general no matter the length. Are there negative health benefits to these eating patterns? There’s also internet pockets claiming fasting wrecks metabolism. So very confusing. For me fasting is an easy way to reduce total calories so I don’t have to break out my calculator and food scale, but I stopped doing OMAD when I heard Dr. Longo say this since I have great respect for him.

[@PURE.EVIL.]

What about autophagy?

[@RunMissouri]

exactly! fasting for diet/weight loss is a fad. There are far better benefits out there to discuss. I realize this is a nutrition channel though.

[@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

[@petar.dj98]

I found some articles claiming that oxidised linoleic acid omega6 causes heart disease. Can you do a video on that? Also maybe a reaction to the video Protein is not protein by What I’ve learned.

[@millyroberts1523]

Ya I work night shift. So I can’t eat at work from 12-8 am and also try sleeping 8 hrs. Doesn’t leave a lot of windows to eat.

[@lazzy2012]

It’s great for the internal health benefits undoubtedly.

[@LandOfTheFallen]

I’d like to see a study that has groups doing calorie restriction + 16:8 Keto vs 16:8 High Carb vs 16:8 SAD vs OMAD Keto vs OMAD High Carb vs OMAD SAD vs SAD. It would be all encompassing.

[@naughtyorgneiss]

How about we just cut out the SAD bc its horrible for you long term from a cancer/cvd perspective.

[@LandOfTheFallen]

@@naughtyorgneiss I agree. But it is the diet that most people adhere to.

[@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.

[@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. 🤷🏼‍♂️

[@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.

[@robertos4172]

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