Intermittent Fasting – Fact or Fiction? What the Science Actually Says

the hysterium of sporadic fasting has gripped the world countries of fitness and nutrition but is this a temporary fad that will pass or the paradigm altering dietary intervention were led to believe let’s find out started jabal med institution insiders pacify welcome to the next occurrence in our study clarified sequences which is something we do a depth dive into a specific topic spend hours rubbing through the primary literature and summarize the key findings so that you don’t have to this is episode 8 you can find the full index on our experiment justified playlist connect in the description nutrition is a touchy subject on the same level of politics or belief merely look at the comments on my video where i spoke about stopping a plant-based diet after five years I’m interested in talking about nutrition from a exclusively health focused perspective if your dietary decisions are based on religion or morals I respect that but we’ll be approaching the science with a focus on health optimization one of my favorite sources for nutritional state and longevity based information is dr.Peter Atia when discussing nutritional interventions with his patients he describes three causes to his nutritional fabric dietary restriction caloric restriction and duration regulation each influence is impossible to operated independently of the others to optimize for the desired outcomes dietary restriction wants restraint what you do or don’t eat for example maybe you shunned red meat or dairy caloric control represents limiting how much you dine which is the most common description of dieting that we think about when it is necessary to losing weight age restraint restraints “when youre doing” and don’t ingest which accompanies us to intermittent fasting speaks with intermittent fasting and similar involvements is disorient because most people and often even investigates are not careful about what they’re exactly talking about fasting is refraining from eating when we refer to fasting we usually are referring to water exclusively fasts where depleting liquid is okay or even teas and minerals but not foods or imbibes with any calories sweeteners or the like when you examine the expression occasional fasting being used by the public they’re generally referring to time limited feeding instead duration inhibited feeding is where you restraint the hours during which you ate every day to a feeding space most people without any effort commonly stick with roughly a 14 -1 0 window represent they’ll dine for 14 hours and fast for 10 hours while sleep and a little bit before and after the window can be expanded to anything you want when starting out you may do 12 12 but eventually transition to be favourite 16 8 or even 18 6 alter day fasting is somewhat of a misnomer since you don’t naturally do a full period without eating anything preferably every other day you switch to doing something other than eating ad libitum meaning without restriction generally these days are hypo caloric with 1000 or 500 calories allowed intermittent fasting in its most strict way is undergoing a fast of at least 24 hours at some frequency or periodically for example that could mean doing a 72 hour fast formerly every quarter or a 5 period fast once per year a true-blue prolonged fast like this would only include sea tea and minerals with zero calories as occasion curbed feeding is what most people are referring to when they speak about intermittent fasting that’s what we’ll be focusing on now so what do we know about time inhibited feeding and periodic fasting let’s start with weight loss weight loss evaporates down to a simple measurement of calories in and calories out if you’re eating more calories than are burned you’ll gain weight and if you’re taking in fewer calories than you burn you’ll lose weight for this reason dietary involvements for weight loss are primarily focused on continuous force control or in other words eating as you ordinarily would but time feeing fewer calories the issue with cer is that adherence is poor commonly worsening within one to four months a recent examined by rynders and peers in 2019 was of the view that based on the current literature intermittent fasting does not seem to produce greater weight loss than continuous exertion restriction nonetheless adherence to weight loss interventions is the greatest predictor of weight-loss success and some patients may respond better to caloric control while others was a response more favorably to intermittent fasting or epoch curtailed feeding few studies were carried out long enough to properly assess adherence of the two different protocols interestingly for a 2016 study by mauro and peers experience limited feeding seems better at perpetuating lean mass compared to incessant caloric rule tally that as a make for time curtailed feeding while if’ is reasonably successful for weight loss there are a variety of interesting metabolic gists that occur collie OVA at all likened age restricted feeding to caloric rule and ascertained greater improvements in fasting glucose increased oral glucose insulin sensibility declined c-peptide and decline glucagon grades in the TRF group sutton and collaborators in 2018 pointed out that husbands with pre-diabetes who performed timer shifted feeding suffered improvements in multiple cardio metabolic state markers beyond what would occur from simple weight loss but what if you’re health without any chronic medical problem a meta-analysis and systematic review by cho at all in 2019 concluded that intermittent fasting improves glycemic self-restraint and insulin fighting with a reduction in BMI a decrease in leptin level and an increase in Oedipa nekton concentration which are generally considered positive modifications for most individuals Cobo in 2020 also highlighted the benefits in blood pressure heart rate endurance training gists and abdominal overweight loss cognitive outcomes have been primarily studied with regards to caloric control not time curtailed feeding although it’s not unreasonable to assume same determines after all time inhibited feeding and other periodic fasting protocols often lead to decreased caloric uptake compared to feeding ad libitum studies and animals indicate deepens in several provinces of cognition including spatial memory associative recall and running recollection caloric rule has also been associated with improved verbal reminiscence in older both adults and in a separate study involving overweight adults with slight cognitive disability 12 months of caloric rule led to improvements in verbal memory executive function and world cognition most recently LeClair at all in 2020 acted a large multicenter randomized inquiry demonstrating that two years of daily caloric rule led to significant improvements in working memory stress isn’t always a bad thing with sporadic fasting and occasion curtailed feeding cells are forced to cope with a lack of a relatively continual glucose beginning and engage in a coordinated adaptive stress response that leads to increased look of antioxidant protections DNA repair protein quality control mitochondrial biogenesis etaf AG and down regulation of inflammation the effects on aging are likely present but not yet well established while various studies have demonstrated benefits to the aging process and swine the evidence is less clear-cut when it comes to human longevity and healthy lifespan after all we haven’t been able to research if’ or TR f for decades amongst clinical subjects in terms of cardiovascular disease intermittent fasting has been associated with improvements in multiple cardiovascular markers including blood pressure remaining heart rate HDL and LDL cholesterol triglycerides and insulin defiance additionally if’ has been associated with reductions in markers of systemic inflammation and oxidative stress that are associated with atherosclerosis which is the clogging of your routes next does the time of day during which you’re feeding window is scheduled matter Jamshed and collaborators in 2019 studied early era curbed feeding by change the entire feeding window earlier in the day while far from a perfect study it demo several interesting observes first early experience limited feeding resulted in lower median glucose and insulin degrees second avoiding nutrient for a prolonged period before bed was also associated with lower nighttime cortisol and overnight glucose and third there was increased expression of lc3 a and a tofu G gene suggesting that more etaf EG followed with early hour inhibited feeding evidence-based medicine concentrates on spawning therapy decisions based on the best evidence available in the technical literature it’s fantastic at addressing things like infectious diseases because infections are acute and binary and outcome and involvements are generally straightforward like an antibiotic or antiviral thus making measuring inputs and outputs relatively straightforward the problem however is that most things related to health are much more complicated those opposed to intermittent fasting are speedy to say there isn’t sufficient evidence to support a fasting protocol for sicknes X or Y therefore you should not do it but to most accurately assess the situation you need to compare the risk of the intervention which is what people normally must be considered with the hazards of not doing the interventions which beings are much less likely to consider I am NOT saying that you should begin timer switch at feeding or occasional fasting particularly if you have another pre-existing medical case and you should speak with your physician I am saying however that if there is a favorable asymmetric peril profile for you personally meaning its full potential up site is relatively large and the potential downside is relatively small form any life-style involvement then experimentation may not be a bad hypothesi after consulting the literature and considering the potential upsides and downsides in my own personal life I decided to give it a shot I firstly started in 2017 when I was in plastic surgery residency but I soon realized that I was losing too much weight since I couldn’t eat while in the operating room and then started again about a year ago back in 29 crew I’ve been doing time restricted feeding for close to a year now and I’m relish it enough to stick with it it’s also been a gateway intervention of kinds paving the behavior for me to perform 36 and 48 hour fasts a few cases eras and has even been a practice in build punishment I exactly released a video on my personal channel going over my experience including the benefits and detriments I’ve known over the last year link in the description thank you all so much for watching if you’ve tried intermittent fasting or occasion limited feeding what was your experience like give us know with a comment down below much cherish and I will see you guys in that next one[ 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