Full Transcript Introduction to intermittent fasting 0:00 Intermittent fasting is effective for weight loss if you do it right. 0:03 Learn the science for losing weight in inches and near the end of the video I will give you the best science to meet your weight-loss goals through intermittent fasting. 0:15 Now a lot of research has been coming out on intermittent fasting for weight and fat loss and to reduce blood glucose levels with those who have type 2 diabetes. 0:24 In this video I'm going to cover the new research regarding intermittent and fasting and how you can use it most effectively. 0:29 It is known that fasting, for survival, health and spiritual purposes, has been practiced since the earliest times.
Calorie restriction vs. intermittent fasting 0:36 Now there's a difference between calorie restriction and intermittent fasting. 0:40 Calorie restriction refers to the reduction of calories, typically by 10% to 40% without causing malnutrition. 0:47 This causes the body to obtain energy by burning fat.This approach has shown to prove body weight, cardiovascular risk markers, 0:55 mitochondrial function, which are the energy producing components of cells and overall life expectancy. 1:01 Now, the problem with calorie restriction is that it's hard to follow, especially long term, and most people will not follow it consistently. 1:07 Additionally, it is a problem for people who are highly active at work or in sports as they may struggle to maintain good energy levels. 1:15 Now a more realistic option for most people is intermittent fasting. 1:18 Intermittent fasting refers to fasting programs that include fasting intervals alternated with regular nutrition for a specific amount of time. 1:26 The benefits of intermittent are similar to those of calorie restriction. 1:30 So now examples of the intermittent fast include alternate day fasting, which involves alternate days of eating and fasting in repeated cycles. 1:38 Periodic fasting, or other, is a sequence of eating normally and then periods with calorie restriction or water only.
Fasting methods and how they work 1:45 For example, with the 5-2 method, one eats a normal, healthy diet, and there are two days of complete fasting or fasting with reduced calorie intake. 1:53 With time-restricted feeding, this refers to a window of time when one eat, for example consuming food only during an 8-hour window. 2:01 What are the benefits of intermittent fasting? 2:03 Well, when you start fasting, the body breaks down the storage of glucose in your liver, known as glycogen. 2:08 And the breakdown of glycation occurs during the first 12 to 36 hours. 2:12 Now when glycagen has been depleted, then the bodies relies on the break down of stored fat to create free fatty acids and ketone bodies as an energy source. 2:21 Moreover, there are many other favorable biochemical reactions that occur in the body with fasting. 2:26 These include reduced inflammation, reduced oxidative damage, autophagy, which is the breakdown of old or damaged cells, 2:33 and the recycling of the cell. 2:34 There's also reduced blood glucose and insulin levels, Which again, remember most of American populations are either pre-diabetic or diabetic. 2:41 there's mitochondrial regeneration, so you're regenerating those organelles which produce energy. 2:46 have reduced blood pressure and reduced cardiovascular stress. 2:49 You can have brain neuron regeneration and optimized brain function.
Benefits of fasting on metabolism and health 2:53 There can also be reduced tumor formation. 2:55 there's favorable changes in the gut microbiome and of course there is body weight loss and loss of inches of fat. 3:02 Now for most people I find that time restricted feeding to be the most workable. 3:06 So what are some of the concerns with intermittent fasting? 3:09 Well, recent research has raised some concerns about the potential negative effects of intermittent, fasting that include the loss of lean muscle mass. 3:16 This of course can be prevented by making informed choices about quality protein and using high quality, protein supplements. 3:23 Also, there's concerns over what is known as circadian misalignment, meaning not eating in a manner consistent with the body's natural cycles. 3:31 This field of study involves the timing of eating and is know as chrono-nutrition. 3:35 Now, the most concerning issue is the skipping of breakfast, which a lot of people do, and this has been shown in some research to increase the risk of 3:43 cardiovascular disease and type 2 diabetes. 3:46 However, the negative effects of skipping breakfast appear to be more pronounced in individuals which have a genetic predisposition and therefore may not 3:54 be applicable to all people. 3:56 You should also be aware that eating late at night is associated with arterial stiffness and an increased risk of coronary heart disease. 4:02 Now, recent research, published in the journal Nature Medicine, has explored the optimal time to eat for losing visceral adipose tissue, 4:10 that's the fat in abdominal cavity, within the context of time-restricted eating. 4:15 And here's a summary of what the study found. 4:17 The study was titled, Effects of early, late, and self-selected time restricted eating on visceral adepose tissues and cardiometabolic health in participants 4:27 with overweight or obesity, a randomized controlled trial. 4:30 So here's the summary of what the study was looking at and what it found. 4:33 The main goal of the studies was to determine if adding time-restricted eating, regardless of timing of eating window, would reduce visceral adipose tissue,
Concerns and risks of intermittent fasting 4:43 and if it was linked to cardiometabolic risk in adults who are overweight or obese, compared to standard care alone. 4:49 They also looked at other cardiometabolic health markers and body weight. 4:52 Now the participants in this study were 197 adults, ages between 30 to 60 years, 50% of them were women, were overweight or obese. 5:02 And this was a multi-center randomized controlled trial lasting 12 weeks. 5:06 Now the participants were divided into four groups. 5:08 You had the usual care group. 5:10 This was the group that maintained your habitual eating window a 12 or more hours and received nutritional education based on a Mediterranean diet. 5:17 Then you had early time restricted eating group these participants ate within an 8 hour window starting before 10 a.m. 5:25 Then you had the late time restricted eating group and these participants ate within an 8-hour window, starting after 1 p. 5:31 m. 5:31 And then finally at the self-selected time-restricted eating. 5:34 These participants chose their own 8 hours eating window. 5:38 All time restricting eating groups also received usual care. 5:41 A Mediterranean diet education. 5:43 How to consume a healthy Mediterranean Diet. 5:45 And again, the primary outcome was this visceral adipose tissue changes as measured by MRI. 5:51 So the key findings were that there was no significant differences in the visceral adposed tissue reduction amongst the time-restricted groups and the
Nature Medicine study on time-restricted eating 5:59 usual care group. 6:00 And, again that was the prime outcome. 6:01 For body weight though, all three eight-hour time restricted eating regimens resulted in greater body weight loss compared to the usual care group. 6:10 So there were benefits for bodyweight. 6:12 Again, we didn't find much difference in the body fat mass, but in actual body-weight in this 12-week study. 6:18 In terms of subcutaneous adipose tissue, early time-restricted eating led to more pronounced reduction in abdominal, subcutaneous abdominal tissue. 6:27 That's the fat underneath the skin. 6:29 In terms of glucose levels, early time restricted eating showed a more pronounced reduction in fasting glucose and night time glucose compared to the usual 6:39 care group and the other groups as well. 6:41 Adherence to time-restricted eating was pretty high, 85-88% across all the time restricting eating groups. 6:48 And there were no serious events that were reported, showing that it was safe and well tolerated. 6:53 So this is a good thing. 6:54 This study provided valuable insight for individuals considering time restricted eating. 6:59 It has good weight loss potential. 7:00 The study confirms that an 8 hour time-restricted eating window can be an effective strategy for losing body weight in overweight and obese adults, 7:09 even without strict calorie counting. 7:10 When combined with healthy eating principles like a Mediterranean diet, it's something that can consistently be beneficial. 7:16 In terms of visceral fat, they did not find much of an advantage with the time restricted eating over the other types of diets I talked about. 7:24 And again, for subcutaneous fat those following the early time-restricted eating had a significant reduction in sub-cutanious fat. 7:32 Again, remember for glucose problems, people with for example, pre-diabetes, type 2 diabetes, the findings were that time restrictive eating specifically
Study results on weight, glucose, and fat loss 7:41 improved fasting glucose and nighttime glucose levels in a signficant fashion. 7:45 Now one thing I want to point out is there are also studies done on time restricted eating, calorie restriction on having anti-aging effects. 7:53 So here's the conclusion. 7:54 If you're looking to lose weight and want a structured eating plan, time-restricted eating such as an 8-hour window or up to 10 hours can be a good sustainable 8:03 option that can aid in overall weight loss. 8:05 If improving blood sugar specifically is a key goal, eating earlier in the day offers an extra edge. 8:10 I also believe that an early time restricted eating is better for energy levels than skipping early meals. 8:16 The study I reviewed also suggests that for directly reducing visceral fat, the benefits might stem more from the overall healthy eating pattern like a 8:24 Mediterranean diet rather than restricted timing itself. 8:27 So however, whatever program you choose, The key is consistency and for a lot of people intermittent fasting will work very well for weight law schools.
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