Study Claims Intermittent Fasting Doesn’t Work | Live Discussion with Thomas DeLauer

Study Claims Intermittent Fasting Doesn’t Work | Live Discussion with Thomas DeLauer

Check out the video on Study Claims Intermittent Fasting Doesn’t Work | Live Discussion with Thomas DeLauer.
What is going on everyone out there watching my youtube channel um if you don't know me my name is thomas delauer i have one of the larger intermittent fasting channels on youtube so what i wanted to do was break down a study to go now i did a formal video on this a couple of months ago responding to everything.

About it because there's a lot of just interest in it i figured you know what this is one that really calls for a live discussion to be able to go into a little bit more depth so what i've done uh is i have the study in front of me and then i also have some notes that i laid out so if you see me kind of glance it over i have another kind of screen.

Here with my study so i can go over different parts of the study with you what this study was about let me first just get that out there this study was comparing alternate day fasting so a form of fasting alongside caloric restriction and it was ultimately trying to conclude which one is better for muscle preservation and which one is.

Better for fat loss or both right so it was a very well designed study and now i know if you've watched other videos that have tried to debunk this study or anything like that they kind of throw it under the bus i want to take a little bit of a different approach because i actually feel before i get into the nitty-gritty.

Of this study i feel like the design of the study the methodology in terms of like the randomized control it was a very well designed study okay there weren't any serious like flaws as far as the study design is concerned okay so i don't want to throw researchers under the bus they did a phenomenal job with the study.

But it's going to need context and it's going to need context from someone who knows intermittent fasting and i've been doing it for 10 years and i just i know the research i know the science and i know the other research so i've compiled five or six other studies that look at the exact same thing to kind of compare results so i think we're gonna have some.

Fun with this uh if you haven't already please do smash that like button i would really appreciate it just hit that like hit that thumbs up button it gets attention that way people that are subscribers to this channel uh know that there's a good live broadcast going on and they can hop in and they can join so everyone go ahead and say hello say.

Where you're watching from i'm going to spend the next one minute having some fun saying hi to everyone it's going to go fast so i won't be able to hit everybody but go ahead and comment where you're watching from uh and i can shout you out okay we've got jennifer johnson in the house tanya lewis what's going on we've got uh coup vibes we've got.

California what's going on sofia we've got orlando in the house we've got lakeland florida with jigs what's going on we've got curtis in the house uh we have new york hannah good to see you we have kansas from nick we have oh this is awesome billy in north carolina whoa this is sweet i love seeing this like my favorite part when the just comments.

Blow up where people are watching from california i see georgia i see el paso texas it's going so fast i see tucson arizona i see whoa phoenix egypt i just saw i see corpus christi texas i see barbados okay we got people that are into intermittent fasting from all over the world okay so.

South africa brazil oklahoma seattle this is awesome boston okay keep going for another 15 seconds or so i can't my brain doesn't work this fast i know fasting is good for the brain holy moly all right we've got i can't keep up romania i just saw norway jamaica kenya hauling california uh north dakota all right let's go ahead.

And let's rock so again share this video i apologize for the video quality i'm using my cruddy kind of webcam on my laptop um so anyway this study was kind of interesting because it was published in the journal of science and translational medicine and it looked at what's called alternate day fasting versus typical caloric.

Restriction so what they did is they took one group and they had them do uh traditional caloric restriction where they reduced their calories to 75 of their normal caloric intake okay so what that means is if they normally eat well this is purely hypothetical for easy math if they normally ate a thousand calories they were eating 750.

Okay so they went down to 75 percent okay so okay typical caloric restriction and then what they did is they had another group that did alternate day fasting so one day they would fast and the next day they would eat 200 of their daily calories okay so they would basically eat double so they would.

Eat one day fast one day eat double fast one day and then another group they had do fasting one day and then 150 of their daily calories so what that equated to is zero calories one day 150 the next day equaling out to the same as 75 percent daily right so basically they matched the calories they said both groups are going to eat the same amount.

Of food same amount of calories okay the only difference is going to be one just restricts calories consistently at 75 percent every day another group does it differently where they fast one day and then eat a surplus the next day well here's where things got a little bit interesting when they actually looked at the results when this was done.

It was a crossover so that means that one group did one thing and then they crossed over and each group tried the different group the group that was fasting now went over to the caloric restriction so they did this crossover design which is great um let's go ahead and kind of go to the results i'm just going to skip ahead and.

Kind of read you really what kind of happened here i'll find the exact result so i can just read them to you as it were ah here we go okay so essentially what they found is that caloric restriction led to a significantly greater reduction of fat mass in comparison with alternate.

Day fasting okay they lost 1.7 kilograms versus only 0.75 kilograms well that's scary at first right we think okay the wow the caloric restriction group lost more fat this is all there is to it but then they went into the muscle preservation piece too and they saw that wow actually the caloric restriction preserved more muscle too well what.

Exactly was going on what what holes can i poke in this study well the mechanics of the study i can't poke a hole in but what's going on is this study was only three weeks long okay now what happens in your body when you first start fasting your body has not become fat adapted yet okay so what that means is your body.

Sort of goes into a little bit of a shock starvation mode when you're taking people that haven't fasted before and suddenly have them fast so for three weeks you are just at the end of that three week period starting to get to where you would potentially get the positive effects right not saying you don't get positive.

Effects inside that three-week period but you're just now getting to that point right so that's where it's a little bit frustrating with this study because yes everything was laid out perfect but at three weeks it can't happen you can't see caloric restriction is absolutely going to be easier and get you a better result.

In a very very short term time these are people that have never experienced fasting before now the other side of the equation which i don't understand why they did this maybe there's a reasoning they recruited lean individuals so they wanted lean people for this study when you take someone that is very lean that has never fasted before and you suddenly.

Have them do pretty aggressive fasting their body hasn't developed the fat adaptation tools yet and the first thing it's going to actually start to do is break down glucose and then it's going to try to create glucose from muscle tissue this is a short-term thing but it's what happens while the body is upregulating utilization of fats via.

Ppar alpha and all that so it takes some time so it can be a little bit frustrating can be a little bit intimidating and when you look at the initial kind of like paper you're like wow okay so i don't understand like if you look at some of my notes like the combination of short duration along.

With already lean individuals puts this study like in terms of the intermittent fasting site at a serious disadvantage there's not many ways that you could paint that now i'm not just here to defend intermittent fasting look it i believe that caloric restriction works i don't deny that one bit simple caloric.

Restriction is great it just isn't always sustainable i prefer intermittent fasting because my brain works that way right i would much rather say i'm going to not eat for x amount of time and then have a lot more flexibility during another period of time it works well for me okay as someone that was overweight before i like food it works for me it.

Doesn't mean that it works for everybody but studies like this that kind of like don't necessarily show the whole thing i shouldn't say the study i should say how it's been marketed how it's been pushed as sort of an anti-fascinating thing um you know julian michaels people like that kind of things to say about it which frustrates me because you're.

Really misinterpreting years and years of other data too so here i have some other stuff here i wrote down there was a study that's published in the journal obesity okay in this particular study alternate day fasting resulted in a significant 3.2 reduction of lean mass after eight weeks but it got almost back to baseline.

Values after 32 weeks the study also showed that calorie restriction leads to fat mass loss only in the first eight weeks of the intervention and there is no difference between week 8 and week 32. we say that again caloric restriction led to fat mass lost only in the first eight weeks of the intervention and there is no difference.

Between week 8 and week 32. when you start looking at long studies what do you know then all of a sudden caloric restriction isn't as powerful right again i'm not saying caloric restriction is bad so don't go sharing this video to people like greg ducett who happens to be a friend anyway so you can do.

Whatever you want it's not gonna you know he and i see eye to eye on this stuff caloric restriction works okay but you have to look at timelines and data alternate day fasting ended up actually being more powerful than that why it was still caloric restriction alternate day fasting still at the end.

Of the day was thermodynamics but there was a muscle preservation and a ketone piece that possibly came in and played another role plus a big factor that people don't necessarily want to look at and they don't want to admit because they want to get down to like super granular science intermittent fasting is probably going to shrink your stomach a.

Little bit more it's going to shrink that's called stomach distensibility if you go a full day without eating the actual tissue in your stomach the stomach is going to shrink meaning your likelihood of you know eating the right amount of calories or enough calories the next day is less so you end up in a stronger caloric deficit sorry you can.

Tell this is live the dogs are barking the kids are screaming that's the way life is so it's uh it's real you know this isn't pre-recorded um okay so anyhow guys if you have comments or anything like that like go ahead and hit him in the live chat uh i can go ahead and i'm going to answer two.

Questions in this section and then i want to move into another study that talks a little bit more about the muscle and stuff too um let's see so many awesome people hey guys if you again hit that thumbs up button if you don't mind if you're watching this go ahead and hit that thumbs up.

Uh okay two good questions okay question comes up right now um okay not necessarily relevant but does apple cider vinegar break a fast uh futoy no it does not as far as i'm concerned about apple cider vinegar can up regulate ampk and actually put you deeper into a fasted state i'm going to spare you the details on what that means.

But a couple tablespoons definitely isn't going to break a fast um yeah see what type of fasting would work better for the clerk deficit after eight weeks george that's a great question so what kind of fasting works better for caloric deficits after eight weeks well if you're fasting then you can switch up.

All kinds of fast and i'm not going to say that one particular fast is going to work better than the other i'm not going to say alternate day fasting you know better than 16 8 or whatever but i would typically say the best kind of fat loss range that i found is like the 20 to 21 hour fasting range every other day right.

So doing like a 21 to 22 hour fast eating a few small meals or a couple small meals that day and then not fasting the next day anyhow let's move into the next one guys please hit the thumbs up button i really ask you it's really helps out a lot um okay so now.

Go into this next study yeah here's an interesting there's two studies journal clinical medicine and jama internal medicine reported no difference between the effect of ultimately fasting caloric restriction on body fat loss or body fat distribution okay what's interesting is the reason i mention that is those are.

Well-recognized journals and these are longer larger studies and what they're demonstrating to us is that okay even in those cases caloric restriction and alternate day fasting had no difference in fat loss they were both effective right so with that argument i love that argument and that's the one that i like.

To take to the bank with me that's the one that i take all the way because i don't necessarily want to sit here and say that intermittent fasting is better for fat loss that's not my agenda okay my plan is if intermittent fasting works for you it's to help reinforce that it works just as well as caloric restriction if.

Not even better in some cases because of adherence okay for my mentality once again i am an on off kind of guy i don't like to just count every single calorie down to the nitty-gritty calorie and focus on each grain of rice and restrict my calories that much i like flexibility for me it makes way more sense to have a.

Day off of eating and get all the benefits that come with that which is a separate discussion and then the next day be able to say you know what i know roughly where i need to be with my calories but i probably don't need to count every grain of rice right is anyone with me does anyone else feel that way and i think i'm talking to the.

Crowd of people that typically feel that way right like when i'm talking to my audience does anyone just if you agree just say agree it's not it's not that we're trying to say fasting is like a miracle cure and amazing it is i think for me in terms it's amazing but for me it's more about it's something i could adhere to and get all these.

Benefits okay now there's another interesting study this one was cool i think you'll dig this one so this one was published in complementary therapies and medicine showed alternate day fasting is more effective than caloric restriction and interesting this study was larger took a look at 69 overweight or obese participants now when you're.

Looking at these studies it makes sense with weight loss studies to look at overweight or obese individuals right so 69 overweight or obese participants either did caloric restriction or alternate day fasting for eight weeks not three weeks in this case eight weeks okay so eight weeks uh body weight systolic blood pressure and fasting.

Plasma glucose were significantly lower in an alternate day fasting group when compared to caloric restriction okay importantly waist circumference also decreased more in the alternate day fasting group which might suggest a greater reduction in visceral fat okay so that is very important okay where.

Someone loses fat visceral adiposity all that is very important and when you start looking at the longer studies you start to see that okay so in this case it was kind of interesting because you look at like hip fat you look at abdominal fat you look at visceral fat you see that fasting actually was more.

Effective alternate day fasting versus caloric restriction and fasting was more effective in an eight week model so the mechanics of that the biochemistry of what's going on there is when the first few weeks of someone that's fasting you're ripping through a lot of glucose you're ripping through carbohydrate stores your and your body.

Just hasn't developed the mitochondrial and like cellular machinery to utilize fats yet so it's a very inefficient process for someone that's new to it okay with that inefficient process comes potential muscle loss becomes inefficient fat loss okay but once the body knows how to utilize fats then that.

Becomes the preferred source of fuel so when you look at these studies and you say oh okay in a shorter term study yeah there's a little bit of muscle loss and yeah there's less fat loss when you start looking at longer term you see oh this person's getting used to utilizing fat the other thing that we have to remember and i hate even bringing this.

Up because people have their own opinions about it when we are fasting especially in an alternate day fasting model which is you know typically a longer fast you are producing beta-hydroxybutyrate you are producing ketones and there are multiple studies that demonstrate that ketones do.

Spare what is called leucine the primary uh amino acid that is responsible for import activation and muscle preservation so what that means is like when we are fasting and our bodies are efficient at producing ketones and our bodies are efficient at utilizing the fuel in our.

Bodies from fasting then we actually get a pretty unique muscle preservation effect from the bhp beta hydroxybutyrate that is where things kind of get a little bit different from a shorter study you're not there yet you're not get if they were to take people that had an ex a history of fasting or people that had a.

History of even doing keto and you put them into that study they would have had an entirely different result in the fasting group because fat adaptation would have already just kicked in and they would have been able to utilize those fats for fuel hopefully that's making sense it's a very important piece that we have to look at okay then you.

Also have to look at just being able to like see what someone is getting in their diet with intermittent fasting like are they jumping in and are they binging are they taking in the wrong foods are they just loading up on a bunch of calories right just to make up calories.

That's where food groups actually do matter and you know being able to kind of have that balance and being able to take care of the body that way um i will go ahead and make a mention uh you may have seen that today's video sponsored by the way is seed so i put a link down below if you are fasting or doing keto or anything like that i do recommend.

Them and just so you know like content like this on my channel isn't possible without sponsors the way that our business runs the way the youtube channel runs so today's sponsor is a brand called seed it's the probiotic that i use daily synbiotic really interesting stuff there's a link that can save you 15 down below in the.

Description so yes they are a sponsor but they are also awesome because i utilize them and because they support this channel let us do this kind of stuff so a huge thank you to them i do recommend you check them out if you are fasting doing intermittent fasting uh you would typically want to take it either roughly before or after your.

Second meal in your fasting window just because people ask all the time so again that link is down below in the description and also if you do a quick search on youtube you can see i did a gut health reset diet like two months ago that has like a full protocol so if you're in it kind of for the gut health piece you may want to.

Check that out so anyway big thank you to c big thank you to the sponsors that make this channel possible hate on them all you want hate on me all you want i know how to run my business i'll do my thing anyway that link is down below okay so now let's get into the muscle piece.

Because i think this is one of the most interesting one so what outcome out of this whole study would we really consider the most important one okay there's two right there if you ask me i think that there's the muscle piece there's the fact that like muscle preservation really what we have.

To look at we also have to look at insulin resistance okay short term improvements in insulin resistance are a lot of times indicative of better weight loss in the future okay i'm not saying that it's all about insulin sensitivity and all about insulin resistance but it's very.

Important and here's where there's an interesting study okay there's a study that was published in the journal obesity reported that after 12 months alternate day fasting was more effective than caloric restriction at improving insulin resistance the difference was massive though okay so alternate day fasting led to a reduction of insulin.

Resistance scores by 53 53 reduction in insulin resistance scores with alternate day fasting compared to caloric restriction reducing by only 14 why is this why is intermittent fasting and alternate day fasting seeming to be so much more effective with insulin.

Resistance than typical caloric restriction because caloric restriction doesn't necessarily impact how much we are constantly pounding the body in terms of secreting insulin if we're consistently eating we can consistently be eating under our caloric maintenance level and still lose weight.

But we could be operative where it could be having a profound effect on how our cells respond to insulin because we're still continuously eating and we're still continuously bombarding them with food it's just at a lesser level so over the long long long long term what could potentially happen to someone they could.

Develop or have a higher chance of developing insulin resistance with intermittent fasting and alternate day fasting the reason you see better scores there isn't because it's magic it's because it's simple you're going a long period of time without giving your body food when you go a long period of time without giving your body food it gives.

Your cells an opportunity to relax it gives the pancreatic beta cells the pancreatic beta cells an opportunity to relax so it allows your cells to become more insulin sensitive if you were to uh let's say listen to white noise let's just say you live by a freeway okay.

That freeway is going to just become noise after a while you're barely going to hear the freeway right occasionally so you're not that sensitive to it but if you lived in the countryside and it was really quiet and all of a sudden someone put a freeway right by your house you would hear it right that's a good way to describe.

Insulin sensitivity and how your cells feel they're constantly bombarded with insulin it's almost like it's become white noise to it seeing it all the time then all of a sudden you go away on vacation for a while to somewhere really quiet you don't hear that noise and then all of a sudden you come back to your loud house and you're like whoa how did.

I ever live here before because when i was out in the boonies this was quiet right so it's a very very important important concept to understand okay so when you look at alternate day fasting even in a shorter study you can probably see good improvements in insulin resistance.

They're going to be indicative of longer term benefit okay so this video in case you're catching the point and don't worry i'm not done not even close to it i can keep going forever and then i'm gonna answer answer a bunch of questions the point of this video is not to bash caloric restriction i'm not that guy i'm not.

Okay honestly like there's a fat people in the fasting community in the keto community that are anti-caloric restriction but i think there's a lot of benefit there like you know in a lot of ways right the okinawans various asian cultures are huge on regular caloric restriction and it has tremendous benefits on longevity has tremendous.

Benefits on health body composition um intermittent fasting in a lot of ways is a form of caloric restriction however timing matters right timing does matter when you are in a deficit matters okay there's different inflections of hormones that come in like if i'm in a deficit for a longer period of time it is a higher chance.

That i am going to be recruiting fat for fuel versus consistently providing my body with an exogenous form of glucose right if i'm continuously eating and providing something my body is never really getting the chance to know how to use its own fuel okay so if i'm continuing even with ketosis right if i'm continually giving myself fat to try.

To give my body fuel and try to keep my metabolism high i'm consistently sort of spoiling my body with an exogenous fuel i need to occasionally cease that stop that and let my body get used to utilizing my own stores okay when you look at ppar alpha which again is the receptor nuclear receptor protein that really fundamentally allows genes.

To be expressed for better fat utilization that ppar alpha again care what you care about it ignore what you want to ignore about it just know that ppar alpha is so unbelievably important and when we are fasting ppar alpha becomes activated much more because.

Ppar alpha really likes our own lipids so it likes fat that's been liberated from our body fat stores and that tells the ppr alpha to turn on and get the body used to using fats so we occasionally should fast and one thing that i recommend is even if you don't fast if you're watching this video as someone that's like new to fasting or.

You're concerned about like should i do it i saw this study that says it's not that good one thing that you really like should know is that regardless you should really be eating in 12-hour blocks no matter what even on days i'm not fasting i still eat in 12-hour blocks i don't eat from 7 00 p.m to 7 a.m.

Usually right so 7 a.m to 7 p.m that's my eating window on a non-fasting day i don't eat outside of that because i feel that having a prolonged period of time where i'm not giving my body fuel continuously allows my body to become adjusted to using my own fuels that is a good thing especially when you start looking into activity and you're looking.

Into exercise and your body needs to be ruthlessly efficient at utilizing its own stores okay it doesn't mean you're gonna break down muscle in fact the more that you practice it the more that your body is going to preserve okay now anyhow so i want to go ahead and i want to kind of touch really quick on sort of the.

Actually you know what let me answer some questions first because there's been a lot of good questions that have come in and i have a feeling this video is going to gain a lot of traction uh just because it's a hot topic so if you have a question i'm gonna do my best to answer it i'm gonna answer like five right now and then i'll get back to the.

Subject matter if you're watching this video on replay you can skip through this if you don't wanna hear the questions but i'll try to answer ones that are um relevant to a lot of people okay let's see let's see you have to be uh sorry someone's answering a question there.

Um waiting for a good question to come in oh should you change up your fasting routine frequently that is such a good question okay and yes because remember how i said that when you're fasting the period of time in which you don't have food can fall in multiple different areas of your life right let's say for.

Example you typically fast in the morning and you eat in the afternoon well that means you have all kinds of hormones and catecholamines and different processes that are happening in the morning that you're fasting through and that's great but maybe there's some in the afternoon that you want to benefit from maybe there's some.

In the evening you want to benefit from right for example cortisol is higher in the morning other adrenaline norepinephrine all these things are higher in the morning but you might have other values higher in the evening and the point with that is you should change up your length of fast you should change up when you fast.

And i sound like a broken record because i say this all the time but i'll say it again so you never forget it fasting should be the anomaly you want fasting to always remain a stressor and a shock not the norm okay you want it to be this random shock of caloric restriction yes i said that a random shock of caloric restriction that forces your body to.

Upregulate fat utilization up regulate all kinds of different hormonal cascades upregulate hormone sensitive lipase okay upregulate these things that also upregulate our metabolism they increase our metabolism so sometimes i fast from i start my fast at 1 pm and i'll fast until morning the next day sometimes i fast from 8am up to 8am the next day you.

Know i switch it up i don't get into a regular traditional i'm just going to skip breakfast kind of routine although that does work in the beginning i think you're going to find that over time you need to be migrating and changing okay smash that like button guys please hit that thumbs up button okay if you're getting value out of this content.

Another thing that you can do is outside of just the live stream that helps this content out is to hit the uh leave a comment in the regular comment section okay so after this live broadcast is done you can leave a comment in the regular comment section and that will help the algorithm and everyone that's watching right now.

Just if you can whenever you watch one of my videos this is very important whenever you watch one of my videos if it's not too much trouble leave a comment even if it's just for the algorithm right leave a comment just to say hey thanks for the video because what that does is engagement wise shows youtube his community engages a lot of.

Times i just provide value people consume the content and move along it would help us tremendously so i'm just asking you that it's a huge huge benefit of that um darren says dry fasting in the morning is it okay to go for an hour walk before you drink water or is that too extreme darren there's a lot of.

Variables there dry fasting is where you're fasting without water a little bit more extreme and normally don't answer a lot of questions on it but i figure this one's pretty basic and straightforward it okay depends on how hot it is depends on how dehydrated you are when you started the fast one of the things that i think an hour is probably.

Okay but if you're dry fasting every day you may not want to do that if it's a rare thing and it depends if it's like towards the beginning of your fast or towards the end of your fast just watch for dizziness watch for all those kinds of buy signs there okay richard says thomas de lauer don't you need to be fasted over 24 hours to.

Get into autophagy charles said it was more than that based on other research that's such a good question and what richard is referring to autophagy is the cellular recycling process right that's what our cells go through in terms of um survival of the fittest i always call it so when we fast our cells say uh uh-oh okay we need to start eating components.

Of ourselves and eating components of other cells that aren't necessarily important right now because we could be starving so it actually becomes a very beneficial process because the cells become stronger because they no longer have wasted energy and wasted parts okay wasted organelles right so they get rid of those.

Um autophagy richard is always occurring in some form in our body okay so when people say you have to fast for x amount of time to get into an autophagic flux or an autophagic state and upregulate different autophagosomes they're not incorrect because the autophagosomes that people are looking.

At with fasting are usually pretty specific but if you are working out you're having autophagy occurring in different areas okay if you're not working out you're having autophagy occur in different areas we have hepatic oxygen at the liver level we have muscle autophagy we have all kinds of different levels so to say it only happens after.

24 hours it's kind of an arbitrary number so it doesn't necessarily equate i would say that someone that is fat adapted probably uh doesn't get into autophagy as fast right like because their bodies are used to it like if i was going through a heavy state of autophagy every single day that i fasted i would look like i'm 16 right now right.

So and i don't i still look my age and that's real but my goal is to feel like i feel now in my mid-30s for as long as i can right and i think that's really what you're kind of after too so i would say if i had to give it a random number i'd probably say 16-ish hours is when things really start to ramp up.

Though especially if you're exercising hope that answers that question um let's see sorry other questions coming in here let's see okay bobby watson says is 1200 to 1400 calories good enough for keto for um i would say that's not really a fast related question but you know i would.

Honestly say my first inclination is that that's probably too low even with fasting it's so important to remember okay we look at these studies right calories are still going to matter and when you're fasting it's very easy to just restrict your calories it absolutely does like it just becomes a normal thing where you just restrict.

Your calories because you're only eating a few meals or two meals in a smaller window rather than do that i encourage you to still eat close to your normal calories i can't remember the study itself but there is a study that specifically outlined that during a fast your body actually burns or it increases the metabolism during the fast okay so.

The fast itself is actually upgrading the metabolism it's speeding up your metabolism while you are not eating which goes against the grain of everything we typically hear everything we typically hear says when you're not eating your metabolism slows down hence why you should eat six meals per day right.

Not true okay when you are fasting if you're doing it properly you have adrenaline you have epinephrine norepinephrine uh cortisol which sounds bad but it's not all elevating okay which is doing what it's a fight-or-flight response which does what speeds up your metabolism because it's.

Trying to get you to run away from the saber-tooth tiger not fall asleep right so we have an increase in our metabolism so we want to get that benefit but if we start fasting every day and we restrict our calories when we do eat that fasting benefit starts to decrease and we start to lose that metabolic speed right because then all of a sudden.

Fastings become the norm and then when you don't fast that becomes the anomaly right the tables have turned you went from eating four meals a day to suddenly fasting and fasting was the anomaly and your body responded great now you're fasting every day and suddenly you decide that you're gonna go on vacation and have breakfast.

For five days well all of a sudden that's a huge surplus to your body right because it's not used to having breakfast because you've been fasting so all of a sudden that becomes the anomaly you see how the tides can turn we have to be very very careful with that uh let's see okay so more questions have been coming.

In um let's see does diet soda break a fast that is such a good question uh so diet soda it's a tough one i would say generally no okay does that mean that it's something you want to consume okay there's a lot of.

Question marks about aspartame a lot of question marks about acid sulfame potassium the sweeteners that are in diet soda and by question marks i mean general health question marks i don't want to speak to them necessarily because they're very ambiguous conflicting studies one of the things that you do have to remember is anytime.

Something is super sweet there is a risk of what is called a cephalic insulin response which is where it spikes your insulin just because something is sweet um you have to ask yourself the question this like what are you fasting for if you're fasting for auto autophagy autophagic flux if you're fasting for true like cleansing benefit there then.

Perhaps having a diet soda in the mix isn't the best if you're fasting for body composition results then i think a little bit of diet soda is going to be okay you know do i recommend like you have something more like xevia with stevia or something like that 100 i definitely do uh but if you're you know used to having your soda.

With a little bit of aspartame i don't think a little bit's going to hurt you and some people will just absolutely nail me to the wall for saying that but i think you know i also have to be real here like have i had a diet soda while i'm fasting yes do i make it a habit heck no okay um.

Okay so alternate day fasting is every other day three days no okay this is actually a great one lyle says fasting feeding and napping does a midday nap or a full night's rest affect how or disrupt your faster feeding window that's a good question no i wouldn't consider a napa disruptor and the reason.

I wouldn't consider a napa disrupter is because you're not really going into your typical circadian rhythm at that point in time and even then okay even then i just still don't think it would be an effect i think you need to look at your fasting as a very simple like is this my fasting period or is it not because if i eat a meal at seven pm and.

Then i go to bed at nine pm i still count the hours in which i'm sleeping as fasting right you may not be super active but you're still fasting and you know your metabolism doesn't come to as much of a screeching halt when you're sleeping as you might think okay so your brain you know you go into rem you go into all these different you know that.

Takes a lot of glucose people forget that this little sucker inside our head okay two percent of our body weight but takes up 20 percent of our metabolism two percent of our body weight but twenty percent of our metabolism in our brain okay so what that's telling us is there's a lot of energy being utilized in our brain that we don't always think.

About when we're sleeping sure our physical bodies aren't moving but our brains are demanding a lot of glucose so you can still absolutely produce ketones you can still absolutely produce be in a fasted state so i wouldn't be concerned about that um it doesn't.

It could disrupt a little bit of your feeding window because you know like glucose spikes and things like that so if you're going to take a nap probably take a nap during your fasting period um okay here's a good question i want to put on muscle i'm not trying to lose weight right now so is it fine to fast 18 plus hours a few times a month 100.

Okay you may not know it by looking at me because i kind of like stay like i look the same for the most part i have what the last like six years that i've been really producing content on youtube like i don't change much people are like you look the same like but i still go through bulking kind of.

Phases where i want to put on more muscle or i want to change my goals one thing that never changes is my fasting routine my fasting structure stays the same what changes is how much i eat during my eating window and i cannot overemphasize that okay that's all that changes i am a big believer that in terms of muscle and maintaining muscle.

Intermittent fasting can actually be a powerful player and it's a powerful player because once again it comes back down to that insulin sensitivity our cells become so much more sensitive to the food we do finally eat after a fast that our likelihood of absorbing it and utilizing it properly is significantly better okay that makes a.

Tremendous tremendous benefit right um and i kind of want to bounce back on the circadian rhythm piece for a little bit too because we have to look at like fasting can have an effect on what's called ppar again and that also same ppar is actually in the brain and they've seen in knockout my studies where with mice they they knock out ppar.

Meaning they get rid of ppar they make it so it's not active and they notice that when ppar is not active they can't utilize it mice don't get restful sleep even if they sleep hard their their wakefulness is total garbage right the next day they don't feel rested uh and when that happens that causes all.

Kinds of problems fasting activates that ppar okay if we activate more ppar while we're sleeping we get more recovery now additionally what can happen with that is you have something called bmar2 or and sorry bmr1 i think and these particular clock genes are related with our circadian rhythm and they directly tie with ppr what i'm.

Saying here is as far as muscle building and fat loss is concerned our circadian rhythm is very very very important and fasting is starting to show some evidence to improve that so when you look again at the big picture holistically i kind of hate that word because it's just over marketed but holistically just meaning big picture.

You see that okay well if i can regulate my sleep patterns better if i can potentially improve my insulin resistance and help out insulin sensitivity if i can modulate my visceral fat reduce my visceral fat levels if i can have more fatty acid utilization use more fat at a lower intensity you're kind of like dancing.

With four very powerful things there okay then we can get into whole gut microbiome piece too okay there's a lot of benefits that come from fasting there but there's also again it comes down to what you eat if you're fasting and then all of a sudden you load in a bunch of garbage during your eating period you can expect a.

Backwards result on your gut microbiome right definitely definitely something we have to be paying attention to there we can't just say uh i'm gonna eat a bunch of krispy kreme donuts when i break my fast it's has an effect outside of just your metabolism has an effect on your gut too and you know once again for those of you.

That have just joined us and everything like that um today's live broadcast sponsor is down below because they're today's sponsor it's a company called seed there's a 15 off discount link for seed probiotic it's a symbiotic so it has a prebiotic antiprobiotic quick back story for 10 seconds i had been using seed for about a year uh.

About six months when i first reached out to them and asked them if they were interested in sponsoring any content and that's how the relationship came to be we worked together because i was using that so anyway there's a 15 off discount link down below in the description if you want to check them out which i highly recommend you do um.

Okay i want to come back because i know lots of people are joining this uh this broadcast and i'm just going to kind of recap so the science translational medicine published in june 2021 they said hey we publish this paper says that caloric restriction is slightly better than intermittent fasting and.

Intermittent fasting or ultimate day fasting in this case is not going to be good when it comes down to your muscle preservation what i've done throughout this broadcast and i encourage you if you're just joining in now you probably want to go back and just watch on replay because i went through the study but then i also went.

Through other studies that were much larger and much longer that show quite the opposite result when the length of time is accurate okay i shouldn't say accurate like this wasn't inaccurate it was just a short length of time okay you can't look at fasting over the very short term okay i.

Don't know many people that are just going to say i'm going to do three weeks of intermittent fasting and then stop okay it really does become something you implement as a tool in your toolbox whether you are vegan paleo carnivore keto i don't care what you are intermittent fasting is a meal timing system that you implement and i think.

Sometimes intermittent fasting gets roped into the negative energy surrounding kind of the keto community and i say that because if you're in the keto community you know right there's a lot of negative energy around it a lot of people that don't like it a lot of people that try to shoot it down so therefore it ends up in this category.

And if you're not in the keto community then you know there's a stigma around it and i tread lightly with that um but people automatically assume intermittent fasting and keto have to go together but they don't okay intermittent fasting is just a system a timing a structure in how you eat your meals whatever they may be.

You could eat dog kibble i don't really care i do but you want to be doing it in a specific structure right um i'm trying to see if there's any other questions um there's other ones that have popped up just hanging bear with me i'm just scrolling through there's lots of good.

Questions what are some good fasting apps i'm currently using fastik but i know there's zero is the one that i use uh i'm a big fan of that okay this is a good question uh laporte hopefully you're still watching hello all i'm skeptical about intermittent fasting because i just make sure i eat greens at least a few days a week.

Oatmeal and don't eat much sugar yeah i think intermittent fasting is probably something that you could implement by just testing out maybe try skipping breakfast for two days a week and see how you feel and don't change anything else other than that okay see how your energy levels are see how you feel um.

Let's see how many courses do i offer you know i don't offer any courses now i i used to but i really just enjoy creating my content so uh marklin says greetings thomas fasting and exercise increased blood concentration of catecholamines affecting the kidneys leading to protein.

Area can long-term exercise and fasting lead to kidney damage that's a great question um i am not a physician and i'm definitely not a uh definitely not in that particular world so i very very aware of what you are discussing like when you have high.

Concentrations of catecholamines but with fasting you're not having outrageously high concentrations of catecholamines you probably get a higher concentration of catecholamines from a cup of coffee than you do from fasting that being said coffee is also very uh helps you out with right with lipid mobilization fatty acid utilization.

Predominantly mobilization lipolysis so it's a little bit of a hard discussion to have because you're like who is uh having high concentrations of catecholamines and who is not and it all comes down to hydration it all comes down to uric acid content all comes down to you know are you having these heavy concentrated amounts of protein and not.

Being hydrated so there's a lot of other questions that come into play there and i know it doesn't answer it directly but it's again it's hard uh daria says you talk a lot about coffee benefits when fasting what's the difference i drink decaf uh when you're fasting there's obviously different benefits.

Right coffee has caffeine caffeine mobilizes fats that is tremendous it also elevates cortisol also elevates catecholamines like adrenaline norepinephrine which can enhance your fast tremendous stuff that we really like decaf still has all the benefits of the chlorogenic acid that's what's called.

Chlorogenic acid which is a very powerful component when it comes down to keeping you satiated keeping you full there's also flavonoids there's polyphenols in coffee in fact there's polyphenols in coffee that can stimulate autophagy independent of fasting so independent of caffeine independent of fasting polyphenols in decaf can even.

Stimulate autophagy so it's absolutely something that i would still recommend during fasting in fact i still like the taste of coffee a lot of times halfway through the day i might switch to decaf just because i want to continue drinking it so many amazing questions uh sean says i just now came into the.

Feed so uh just now whoever did that study can't say they're right or wrong all i know is passing is very you keep it coming sean i'm glad you said that because um again i cannot overemphasize enough this study was a randomized controlled design anyone that comes out guns a blazing and says.

This study is whack this study is messed up i'm not gonna i am gonna say you should probably turn it off because there's someone that's just defending a diet i have seen the keto diet intermittent fasting come under fire all the time and the best thing that we can do is embrace and understand what they're coming at.

And really understand the data okay so this study was well designed the researchers did a great job let's see as a woman should i fast three days a week in secession or do it every other day i would not recommend fasting in secession i would recommend splitting it up okay because think about it you're basically putting yourself into like.

Three or four days of intense caloric restriction if you do three days fasting in a row you're hypothetically it's purely hypothetical eating half the amount of calories you would normally eat on a fasting day you're doing that for three days in a row that's putting you at half the amount of calories over three days that's basically like going.

Three days and going down from 2000 calories down to 1000 calories which is aggressive but you're putting yourself in a spot where you could definitely have some serious muscle loss occur and that's why i usually recommend people go every other day even myself i will fast back to back days but never.

More than two okay and i'm very experienced my body's very fat adapted so if i fast two days back to back my body can get right back into the groove very fast i've been doing it for 10 years so for people that are very experienced it works but i think you'll find that your your benefits and your results are stronger when you go every.

Other day do adaptogenic herbs break a fast i've actually done a video on that generally they do not and i think the benefits outweigh the potential one or two calories that are in there uh should you be trying to make up your macros during your feeding window skeptical science that's a great answer question and it's kind of what this video was.

Doing right this video this video excuse me this study because it was saying people eat you know 75 other calories each day or 150 every other day equals the same amount of calories you should be if you're trying if you're at maintenance level and you're not trying to change your weight yes you.

Absolutely should start checking my phone see what time it is i'm taking my son over to a cool little train museum for him to see some model trails because it's hot out and i just want to see something different anyway so yes so that's kind of like you always want to kind of keep that in check you don't want to be having anyone keep that.

Balance there what was my longest fast i longest i've pushed it is seven days i just and yeah i'll tell you after seven days it's like there's certain benefits but i wouldn't really recommend it i mean it's it's cleansing and purifying for the brain and it's a strong dopamine fast gets you off of your phone addictions.

And things like that but i don't know just what i like three days i think three days is a really good length but again i think we're talking i don't want to get into a ballpark of uh more aggressive prolonged fasting when people that are watching this video are probably just concerned because they saw this study or saw people talking about.

It so anyhow i think i'm going to go ahead and sign off go get back to my sunday let everyone else get back to their sunday if you can please again just as a courtesy to this channel leave a comment in the regular comment section outside of the live stream please in the regular comment section below hit the.

Like button and if you are not taking a probiotic or you're interested in a probiotic that is good that thomas recommends today's video sponsor seed down below there's a 15 off link definitely recommend you check them out and they're awesome for keeping this content rocking and rolling so as always there will be a brand new spanking video.

Brand spanking new video coming out tomorrow morning see you then

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