16/8 Fasting Results: What The Latest 2 Studies Show

hey guys what's up so today we're gonna look at sixteen eight and seven fasting and we're gonna take a look at two studies about the style of fasting and see what the results show so basically fasting is getting really really popular and with this popularity has come a lot of research on intamin fasting but unfortunately we don't actually have that many studies on one of the most popular forms of enzyme and fasting which is 16-8 fasting for 16 hours and eating for 8 hours so we have two studies the first is on resistance train males and the second is on obese people so we're gonna take a look at these studies briefly dissect them and come away with a conclusion that we can walk away with okay so the first study basically took 34 individuals who were resistance trained meaning they have a lot of experience with the resistance training and they divided them into two groups so the first group is the control group the normal diet group as they call it on the on the paper and basically what they do is he three males per day it's pretty standard breakfast lunch and dinner and then you have the other group doing the time restricted feeding or the 16-8 intamin fasting schedule and basically what they do is eat all the food within an eight hour period having their meals at 1 pm

4 pm and 8 pm so both groups were matched in terms of calories and also the macronutrient intake that they were taking doing the same kind of exercise the same duration everything is trying to be controlled for as much as possible so we can see if there really are any differences on body composition and health markers between both groups simply from changing the timing of their mils you know so as expected both groups lost weight both groups lost fat both groups actually maintained on to roughly the same amount of muscle and strength so what that showed is that meal timing really had little to no impact on the amount of muscle you can retain so that disproves a lot of myths about people saying that you have to be eating frequent doses of protein in order to be able to keep up protein synthesis and maintain your muscle so they maintain the strength they maintain the muscle what was interesting is that in the group doing intamin fasting significantly lower testosterone levels and they also had lower insulin like growth factor but that's the really important one the lower testosterone levels because if you go online and you type in intamin fasting and testosterone there are a bunch of articles out there that are saying that intamin fasting is going to increase your testosterone but in the specific study which is pretty well designed it was quite clear that the group who were eating meals within a restricted period of time had lower testosterone levels so the good news is that regardless of this testosterone decreased being significant in the study the student actually have any real-world impacts on the participants body composition meaning that it didn't really affect muscle mass at all or fat mass so this means that yes even though intamin fasting doing this specific schedule may potentially decrease your testosterone levels it's not gonna make any difference to your results so isn't anything you should be particularly concerned about now on there are actually a lot of anecdotes online of people reporting higher libido and feeling more energetic when they're fasting this can be done down to a number of things but the idea that intimate fasting decreases your testosterone shouldn't really be something you should worry about as there is also some evidence showing that when you're fasting androgen sensitivity is increased and what that basically means is that you may be able to get more out of less testosterone because your androgen receptors are more sensitive to it so it's not the end of the world just because this study shows intimate fasting might decrease your testosterone you don't need to flip out so there are some limitations to the study as there are with most studies out there and the first one is that it was only carried over a eight-week period of time meaning that if if it was prolonged for 1216 weeks the results may be different perhaps the body adjusts and then the testosterone decrease wouldn't be as big who knows maybe fat loss could potentially be more in the faster group if it was a for prolonged period of time although I highly doubt that another limitation of the study was that you know they weren't eating a surplus of calories so for example if they were trying to gain weight and they were doing intermittent fasting perhaps the effects that this would have on body position could potentially be slightly slightly different potentially the effects on testosterone could be different but again I highly doubt this but it is something we have to consider because they were eating a deficit of calories now the big problem were the studies that the amount of calories that the participants were were consuming were based on interviews right so they were just telling the scientists how much they were consuming so it wasn't done and like a medical ward and and that's difficult and expensive to do over eight-week period of time but that is a limiting factor we have to consider because obviously participants although they may try to be accurate generally UNK they aren't gonna be that accurate some research shows that they can be is inaccurate as 14% and you know 14% can obviously make a big difference so that's something to consider here alright so the next study again is interesting it's on the 16 eight-hour fasting schedule just like the previous one but the difference is that this is done on obese participants rather than relatively lean and resistance trained individuals the study is slightly different it's not a randomized controlled trial what they basically did is they've taken these obese participants the restricted them to a towel of feeding window and up allowed them to eat as much as they want during this feeding period just to see if intamin fussing helps to decrease calorie intake and they had a control group from the past I so they used the control group from the past that was matched with calories and compared it to this group who were fasting in this study so what they actually found is that the participants did actually lose weight when they were doing intamin fasting eating with an eight hour period and eating as much as they want so what the study basically concluded is that restricting your period of eating to eight hours or potentially even less this can help controlling your appetite decreasing overall caloric intake and therefore resulting in weight loss so what the researchers actually found is that things like insulin fat mass LDL cholesterol all these different health markers and different variables weren't really different between both groups it was carried out over 12 weeks and yeah the the big limitation here is that the control group wasn't present it was done in the past it wasn't a randomized controlled trial but what the study basically shows is that intamin fasting can be a viable strategy to lose weight and potentially not count your calories because the chance of you overeating in a feeding window is much less just because you don't have as much time to eat and possibly as well because of the appetite reducing effects ketone bodies have so this may not be a factor in the study because 16 hours generally isn't enough to produce a lot of ketone bodies especially if you're running off a glucose metabolism but the idea with ketones reducing your appetite is that when you start to burn fat for fuel you start to burn your own fat and you produce these ketone bodies like beta hydroxy butyrate these ketone bodies may have appetite reducing effects which is why many scientists scientists speculate and claim that something like the ketogenic diet as well as intamin fasting may not only reduce the likelihood of overeating calories but may also have appetite reducing effects simply by the metabolic state that you're in so what researchers also concluded with the study is that the study needs to go on for a longer period of time just to make sure that these results in terms of weight loss can be maintained long-term by simply restricting the amount of time you have to eat and eating as much as you want so this may not be something that's sustainable long term but you know personally I think it is I still think counting calories is a good idea but the more you intamin fast and the more you restrict your time period where you're eating the less important it is the counter calories because you're really probably not going to overeat if you're eating one or two meals per day but it's still worth doing even if you're not overeating just to make sure that you're getting enough protein for example because of course it's it's easy not to overeat if you're doing intermittent fasting but if you're not counting your calories or if you're not very aware of the types of foods that you're consuming then you still may not be getting as much protein which you need that you need and this may lessen your ability to retain muscle or build muscle depending on what your goals are so that's it for the video there are two interesting Studies on the style of 16:8 intamin fasting it's a viable strategy for weight loss weight gain and there's nothing wrong with doing it you know you're gonna get basically the same results anyway in terms of muscle gain and retention and fat loss so if it's something that you enjoy simply because of the fact that I don't know it gives you more energy or it's more synergetic with your daily schedule then go ahead and do it and that's fine to do but there's what the latest research says about it so thanks for watching leave your thoughts down below and I'll see you guys in the next video

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Dave Asprey