The TRUTH about Intermittent Fasting by _Medschoolinsiders_ in 60 seconds

What is going on Ive Warriors? So today we have the truth about intermittent fasting in 60 seconds and this is from Med School Insiders. So let's see what they have to say about it and then we can discuss. Is this really the truth about intermittent fasting in 60 seconds? I mean I've been studying intermittent fasting for almost 10 years. Literally have read from back to front over a hundred studies plus. Let's see if they're right. Let's see if they're right. All right. Many of us have heard of intermittent fasting. Most people use the term incorrectly. Intermittent fasting in its most strict form is undergoing a fast of at least 24 hours at some frequency, i.e. intermittently. What most people are actually referring. What? That is incorrect. Actually intermittent fasting is an umbrella term. It is not an actual physical or an actual system. It's an umbrella term. So when you hear intermittent fasting that can mean 5-2 diet which means you don't fast for five days of the week. You fast for two days of the week. Any two days that you choose. It could be the alternate day fasting diet where you eat one day, fast the next, eat one day, fast the next, so on and so forth. There could be it looks like he's going to say time-restricted eating which time-restricted eating has been giving its own kind of space which is the 16-8. But then you could do the 20-hour fast, four hours eating which is considered by many the warrior diet. Then there's one meal a day. All of those fall under the umbrella of intermittent fasting. If you look at the studies they'll say intermittent fasting did this or intermittent fasting showed this or intermittent fasting was not superior or was superior whatever it is. When you look at that you'll notice that there are so many different versions of intermittent fasting. What they are doing is getting more specific. So they'll say early time-restricted feeding which means you're eating earlier and because it's time-restricted feeding you're doing the 16-8 or just time-restricted feeding or time-restricted eating. So there are so many different little terms for the small ones like one meal a day or whatever. But intermittent fasting is not a thing what he was just saying eating after 24 hours. It's not a thing. It's an umbrella term for all of these fasting things. All right let's continue just in case you were confused. Referring to when they talk about IF is time-restricted feeding where you limit the hours during which you eat each day to a feeding window. The most popular schedules are 16-8 meaning you fast for... No he's incorrect. Time-restricted feeding is 16-8. That's 100. If you're seeing a study that says time-restricted feeding they're talking about the 16-8 model. That's what they're talking about. If they say extended time-restricted feeding they'll extend into 18 hours or whatever. But 16 hours is time-restricted feeding. 16 hours of the day and only eat during the remaining 8 hours of the day and also 18-6. But semantics aside are intermittent fasting and time-restricted feeding good for you? According to research IF and TRF will not help you lose more weight than traditional methods of caloric restriction. However they do appear to be superior at preserving lean muscle mass when losing weight. What? Okay first of all they are not... Intermittent fasting is not superior in preserving lean mass and muscle weight because if you look at the science of it and the research intermittent fasting removes a pillar of protein synthesis. One of the pillars of protein synthesis is meal frequency. High meal frequency. However it doesn't mean that you can't retain muscle or build muscle with intermittent fasting. It just means it's not as optimal if you have more pillars right. So for example if you could eat at a caloric surplus that's better than eating at a caloric deficit if you because that provides protein synthesis. If you can consume a adequate amount of protein that's better than consuming a low amount of protein because of protein synthesis right. If you do resistance training that's better than not doing resistance training because of protein synthesis. So there is an element of like because one you're trying lose weight with intermittent fasting you're already at a caloric deficit that's not conducive to being as optimal as possible to protein synthesis and you're not doing meal frequency. You actually are reducing your meal frequency with intermittent fasting because that's literally part of the design of intermittent fasting. So can you retain muscle? Yes if you increase your protein. If you do all the other things that you can do like resistance training, workout, and increase your protein those are the two things that you can control in your favor with intermittent fasting. You can then grow and retain muscle and what have you but to say that it is better based off of the research makes no sense to me. The research if anything shows that it has a better position when it comes to body fat burning considering the fact that just the biological elements of intermittent fasting it is going to partition a lot of your body fat to replace your glycogen your glucose actually for your brain. So because of that switch you know that can happen but like this is a weird thing to say oh it's not intermittent fasting doesn't show that it's better but it does show it doesn't show that it's better for fat loss but it does show that it's better for muscle. What research are you talking about? You can't pick one or two studies I can't stand when people pick one or two studies and say oh this is no look at the breadth of the studies. What does the majority of the studies say that's where we should be leaning not one or two individual studies that you select but let's continue. Other benefits include improvements in fasting blood sugar, insulin sensitivity, and other markers of cardiometabolic health. IF and TRF have also been associated with reductions in various markers of systemic inflammation and oxidative stress which may help prevent heart disease in the long term. What are your experiences with intermittent fasting and time-restricted feeding? Let us know with a comment. All right I give this a C plus. A lot of misinformation here in 60 seconds. More like the misinformation about intermittent fasting in 60 seconds but not not trying to not trying to pile on them but it's just one of those things where you know people it's not so much that they did the research but they go by a consensus out there right which that actually uh kind of threw me off because the way he expressed that it shows that it's best for lean muscle mass. Are there studies that have shown that it was very positive in retaining lean muscle mass? Absolutely absolutely that that's the case but is this is it is it actually the case when you look at the the breadth of the studies that we've had the meta-analysis the systematic reviews no it is not optimal and then if you think about it it wouldn't be optimal for muscle retention and muscle building because it removes a pillar where you could actually apply which is meal frequency if you weren't doing intermittent fasting so this we're not like I get like I'm a proponent for intermittent fasting because it's so beneficial right but I'm not going to sit here and pretend that it does everything under the sun because that's how you muddy the waters and actually providing the truth to the uh the viewers right if you just say oh it's perfect no matter what oh it's perfect no matter what oh it's perfect no matter what what you want to do you want to get taller intermittent fasting what you want to do you want to become a bodybuilder intermittent fasting you cannot do that intermittent fasting has its place and does a lot of things really well but the things that it does well it doesn't really well and the things that it doesn't do it doesn't do so we can't pretend that you know it's a it's a it's a switchblade of like anything you want biologically within the fitness industry anything you want intermittent fasting can give you and give you a lot it can give you a lot but it isn't the be all end all right studies show that it is not optimal for building muscle as compared to um just caloric restriction while of course with protein being equated not just calories but protein also being equated and resistance training being equated all right guys until the next one thank you so much thank you for stopping by that was uh intermittent fasting explain the 60 seconds and then re-explain in over 9 minutes and 10 seconds because we're gonna end it right now hit the like hit the subscribe peace out love you