Intermittent Fasting vs. Time Restricted Eating- Thomas Delauer

Intermittent Fasting vs. Time Restricted Eating- Thomas Delauer

Intermittent Fasting vs. Time Restricted Eating- Thomas Delauer

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intermittent fasting versus time restricted eating what’s the difference well let me start by saying this do you see a difference between these two dogs all right they’re very similar but they’re also very different that’s pretty much the same way too intermittent fasting versus time restrictive eating is so let’s get down to the science so that is just that time restricted eating versus intermittent fasting very very similar but also a little bit different and most of it has to come down to who is really pioneering these diets and who’s behind them a lot more because we just have a difference in vernacular and a difference in verbage and really a difference in what is being focused on with the given diets and let me first off start by saying that neither one is bad I’m not here to bash time restrictive eating and I’m not here to bash intermittent fasting in fact I am a proponent of both but I think it’s important that you understand the difference now when we look at time restricted eating most of the time we’re focused on when we’re eating versus what which is also important for intermittent fasting but time restricted eating focuses more on being able to eat whatever you want and not paying attention to the hormonal effects of the actual fasting window the simplest explanation that I can give you above all else of this is that intermittent fasting focuses on the benefits of fasting whereas time restricted eating is focusing on the benefits of eating within a certain window so it’s just different emphases on different times of the fasting period when in reality time restricted eating is still a form of fasting it’s just with varied amounts of time that are you’re eating windows or your fasting windows so time restricted eating doesn’t really give you any kind of protocol or any kind of stipulations that you need to be paying attention to when it comes down to here’s how long you should fast for and here’s how long you should be eating for which leads a lot of us to believe that there’s a lot less science that is gearing towards time restricted eating well I’ve taken the liberty of looking into some studies when it comes down to time restrictive eating to prove that it is still good but intermittent fasting is likely better okay so the Salk Institute did a study on mice and this was really interesting they did a long study a hundred days and they gave these mice fatty foods they broke them into two groups of course one group had half their food at night and then nibbled on food the rest of the day okay so they were given like a 60 percent fatty diet so most of their food was coming from fat we’re talking things like potato chips stuff like that okay the other half was restricted to an eight hour feeding window so they were fasting for sixteen hours which looks a lot like the sixteen eight intermittent fasting window right but again the focus being on the fact that they were eating kind of whatever they want not really paying attention to the food that’s going in her body like I like to do with intermittent fasting well what they found was at the time restrictive eating group ended up having 28% more weight loss than the other group that’s a pretty significant amount in fact the other group the control group didn’t have any weight loss in fact they gained weight more than anything and they ended up having elevated biomarkers like elevated triglycerides elevated serum cholesterol levels and elevated liver enzymes showing that it really wasn’t good even though they were consuming the same amount of calories now the interesting thing is this could simply be applied over to intermittent fasting as well because it is describing almost the same thing which is somewhat my case in point that even though we hear lots of things talking about time restricted eating versus intermittent fasting a lot of times they are one in the same it’s just what we’re focusing on now intermittent fasting is focused on the benefits of the fasting window so we’re focused on what hormonal changes are occurring while you’re fasting what etapa gfx are occurring while you’re fasting what kind of neural healing effects what kind of inflammatory or anti-inflammatory effects all the benefits are the fasting period where these guys are focused a little bit more on flexible dieting and just saying hey you can eat whatever you want as long as it’s within this window science a little less science again flexible dieting and not long-term focused on the eating window the only thing that I have a serious beef with when it comes down to time restricted eating is the fact that they’re encouraging restricted calories in a lot of ways even though they’re talking about flexible dieting a lot of times they say the benefits from fasting and the benefits from time restricted eating are coming from the fact that you are eating less calories during the reading window because generally speaking when you are fasting you are going to have less time to be able to eat so you ultimately consume less calories they find that the focus comes from that the benefits come from restricting your calories and eating less well the journal in nature actually published a pretty darn big study that found that by cutting calories by 30% it did not increase your longevity and it did lower triglycerides but it didn’t have an overall big impact the health of somebody whereas with fasting when we look at the actual fasting period we look at the longevity benefits of doing extended fasts or doing long-term fast big big differences there cutting calories can be detrimental for our metabolism whereas intermittent fasting focuses on higher calories or at least maintenance calories but just focused in a set window of time so therefore the focus is more on what’s happening with the hormones and the focus is more on using fasting as a catalyst to get more out of your eating window focusing on what you’re eating in your window focusing on fasting as the catalyst that is going to enhance and exacerbate the positive effects of what you’re eating focusing on health focusing on short-term that’s the biggest beef there so the other big thing we have to look at is intermittent fasting just like the name implies should be done intermittently okay it’s done intermittently meaning we’re focusing again as a tool versus restriction we’re throwing intermittent fasting into the mix to get a nice metabolic effect to get that autopsy that we want to get that stimulus that we need that growth hormone surge that testosterone serves that luteinizing hormone surge this is powerful whereas daily fasting is not ideal I don’t recommend that because it results in calorie restriction which comes down to restricting your metabolism there have been studies that have shown that you end up having a 23 percent decrease in your metabolism by chronically reducing your calories so intermittent fasting every day would slow down your metabolism it’s not about eating every two hours it’s just about the fact of we’re shrinking down the calories that you’re consuming that’s gonna slow down your metabolism over time use this intermittently and keep your calories moderately high when you eat with intermittent fasting the big one that I want to talk about too is hormones again intermittent fasting is big focus one of the biggest things we want to focus on with intermittent fasting is the positive effects on hormones again 2,000 percent increase in growth hormone 180 percent increase in file available free testosterone levels in a 67 percent increase in luteinizing hormone as credited by the European Journal of endocrinology so we’re focusing on using those hormones through the fasting windows to capitalize on the food that we do consume again focusing on insulin all hormone related science a little less hormone related in fact time restrictive eating and act reducing your calories by only eating during a set period of time can have a detrimental effect on your testosterone and your estrogen levels sending both of them into the floor so even though we get the benefits of fasting with time restricted eating since we’re reducing calories so much we have negative implications and again since there’s no specified protocol with time restricted eating there’s nothing to really prove because on one hand they’ll say you can fast for 10 or 12 hours on the other hand they say you can also fast for 16 18 20 or 24 there’s no real set parameters whereas intermittent fasting is a little bit more strict and says hey we’re focusing on fasting so this hopefully clears some stuff up it’s still a big hodgepodge and it’s still a bit messy because again it’s all vernacular it’s all just how we refer to different things and how different people refer to what they do in the way of diets I’m a huge fan of having a protocol and keep anything strict because I am science related and that’s exactly what I want to do I want the data I want the protocol I want to know what works I don’t want ambiguity that’s why I stand here versus here but that doesn’t mean that what you’re doing is necessarily wrong I just think you should have science on your side and as always keep it locked in here my videos if you want more videos like this especially in this whiteboard style where I can break it down because I’m kind of digging this and I hope you are too keep it locked in here my channel see you soon

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Intermittent Fasting vs. Time Restricted Eating- Thomas Delauer

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Intermittent Fasting vs. Time Restricted Eating- Thomas Delauer… Time-restricted eating (TRE) is essentially fasting, or a type of intermittent fasting, but focuses on when to eat, rather than what to eat – popular as “restricted eating” seems less scary than “fasting.”
The time constraints of Time Restricted Feeding vary anywhere from a 12 hour eating window, an 8 hour eating window, all the way to 4 hours – refers to when eating is limited to a certain number of hours each day (1)
Weight Loss vs Hormonal Benefits- According to researchers at the Regulatory Biology Laboratory at the Salk Institute for Biological Studies, when we eat may be as important – or even more important – than what we eat. *These guys from the Salk Institute are big on time restricted eating and the following study was to prove how effective it is*
Study- Fed two sets of mice, which shared the same genes, gender and age, a diet comprising 60 percent of its calories from fat (like eating potato chips and ice-cream for all your meals.)
One group of mice could eat whenever they wanted, consuming half their food at night (mice are primarily nocturnal) and nibbling throughout the rest of the day. The other group was restricted to eating for only eight hours every night; in essence, fasting for about 16 hours a day. Two control groups ate a standard diet comprising about 13% of calories from fat under similar conditions.
After 100 days, the mice who ate fatty food frequently throughout the day gained weight and developed high cholesterol, high blood glucose, liver damage and diminished motor control, while the mice in the time-restricted feeding group weighed 28% less and showed no adverse health effects despite consuming the same amount of calories from the same fatty food.
Further, the time-restricted mice outperformed the ad lib eaters and those on a normal diet when given an exercise test (2)
The difference between the two is more of a verbal approach as the benefits you receive from TRE are those that you would experience from fasting, i.e. reduced insulin, increased hgh, etc. However, the main goal of TRE seems to be focused mainly on weight loss and reducing your overall caloric intake.
Reduced Caloric Intake- One study, following “time restricted eating,” found that when healthy adult men limited their eating to about a 10-hour window, it reduced the number of calories they ate each day by about 20% Another study, from the European Journal of Sports Science, reported that young men ate about 650 fewer calories per day when they limited their food intake to a 4-hour period.
Downside- While time restricted eating encourages caloric restriction, fasting does not – caloric restriction over an extended period of time does help with weight loss, but isn’t healthy overall.
Study- Published in the journal Nature, the results suggest that dramatically cutting back on daily calories – by 30% – does not help monkeys to live longer than those who ate normally. The restriction did help older monkeys to lower their levels of triglycerides, a risk factor for heart disease, but otherwise conferred no significant health or longevity benefit (3)
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Leptin levels lower and your metabolism comes to a halt. Several studies show that low-calorie diets can decrease the number of calories the body burns by as much as 23%
Calorie restricted diets are often lower in protein, which results in muscle loss, but they are usually also low in iron, folate or vitamin B1, which can lead to fatigue. Continuous caloric restriction has also been shown to reduce levels of estrogen and testosterone, contributing to infertility and libido-related issues, as well as reduce bone formation and increase bone breakdown, resulting in weaker bones (4)
References:
1) Time-Restricted Eating: A Beginner’s Guide. (n.d.). Retrieved from
2) Salk study may offer drug-free intervention to prevent obesity and diabetes – Salk Institute for Biological Studies. (n.d.). Retrieved from
3) Want to Live Longer? Don’t Try Caloric Restriction | TIME.com. (2012, August 29). Retrieved from
4) 5 Ways Restricting Calories Can Be Harmful. (n.d.). Retrieved from s

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