Intermittent Fasting - Fact or Fiction? What the Science Actually Says

The craze of intermittent fasting has gripped the world of fitness and nutrition — but is this a temporary fad that will pass, or the paradigm shifting dietary intervention we’re led to believe? Let’s find out.

TIME STAMPS:
00:31 - How to Think About Nutritional Interventions
01:32 - Intermittent Fasting Definitions
02:58 - What Do We Know About Time Restricted Feeding and Intermittent Fasting?
03:07 - Weight Loss
04:10 - Metabolic Benefits
05:07 - Cognitive Benefits
05:52 - Other Effects
06:54 - Early versus Late Feeding Windows
07:28 - Should You Try Time Restricted Feeding or Intermittent Fasting?

LINKS FROM VIDEO:

#timerestrictedfeeding #intermittentfasting #researchexplained
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Disclaimer: Content of this video is my opinion and does not constitute medical advice. The content and associated links provide general information for general educational purposes only. Use of this information is strictly at your own risk. Kevin Jubbal, M.D. and Med School Insiders LLC will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. May include affiliate links to Amazon. As an Amazon Associate, I may earn a commission on qualifying purchases made through them (at no extra cost to you).

[MedSchoolInsiders]

Including why I started it, what I experimented with, and how I've changed my IF/TRF regimen over the last few years

[melissa]

The only downside of TF for me was that it's difficult to maintain it in a social context. Everyone keeps questioning me why I don't eat breakfast (when I've never been hungry in the morning in my entire life anyway) & why I'm eating lunch at 2pm. You get all kinds of comments. Breakfast is the most important meal of the day, etc. Etc. So annoying 😅
I've lost 20 pounds and 6 percent body fat & I've been maintaining this for a year now, and I have much more strenght and concentration than before! What's not healthy about that? 😅

[sKullkidi]

I’ve been doing TRF (18/6) for about 8 months alongside 4-5 workouts per week.
I wasn’t overweight but I had a lot of fat stored in my midsection and chest (man-boobs).
I’m a lot leaner now with abs showing (but still some fat there) and great pecs.
I don’t really think the TRF itself is what caused this but I think I obviously eat less calories because of the time restriction and I also eat no junk in between. I also try to eat as little sugar as possible… still lots of carbs though.
It’s also just easier to do for me because I don’t have to think about food the whole day…
I always try to eat 2 big meals a day so I feel satisfied and haven’t had much of a problem adhering to it.
The eating window also isn’t a religion to me… so if the window shifts or gets shorter or longer by 1-2 hours I don’t mind.
I don’t know if anybody cares about this but I thought I’d just add my two cents 😅

[livehealthyfinishstrong]

Thanks for this! My life has been transformed by this sort of information. I am turning 65 and for the past 2 years I have combined LOW CARB (Keto) with Intermittent Fasting, lost 82 lbs., came off ALL MEDICATIONS (2 for hypertension, one for high cholesterol and gave up my CPAP for sleep apnea). I am
Loving life! I started my own YouTube channel “Bill C Thompson - Live Healthy, Finish Strong”

[sandrameesala]

I started doing this and it is actually so helpful! Its hard to build discipline at first because you feel so hungry you could gobble up a whole cow, but then you really start to see the difference and feel better! If you think about it, depending on how long you sleep and when you eat diner, its basically not eating breakfast and sticking to lunch and dinner instead. For those trying to peel off those pounds, exercising before you break your fast will help because your body is burning calories that you have stored vs from what you ate (that is if you exercise after you eat).

[KJW]

One of my favorite aspects of intermittent fasting is that I am able to free up more time each day. Typically I'll fast for about 20-23 hours and then have a very large meal all at once. This allows me to effectively spend less time eating and more time with everything else. Also a noteworthy aspect is that i am able to have more dopamine sensitivity, which allows me to maximize the dopamine reward on other things like completing schoolwork, relationships, and exercise.

[brianlys]

I started one meal a day about a month ago. I started at about 250 and had no energy. I loved my couch. Getting the mail was done by kids. That’s why we have them right? Within a few days of starting OMAD I started walking for no reason at all. I kept walking and OMAD but on Friday and Saturday I enjoy a little vodka with lemon/lime seltzer water. I used to be a beer drinker. On weekends we also order out. Not going crazy but enjoying some of those bad foods we miss during the week. During the week it’s all Whole Foods with plenty of veggies and fruits to cleanse the pallet after a 10 oz ribeye. After a month I’m down to 228 and feel great. I will continue this style of eating. I generally get 20k steps a day now. My calves are looking pretty stout. Lol

[carolynfox]

I loved doing IF! I fell off the wagon because I got careless during quarantine, but before that, it helped me lose 40 lbs in 4 months!

[VIP.A]

I've lost 35 KG (77 pound) following intermittent fasting for two years, my blood pressure & general health become much better.
Note: I rarely eat oily food or fast food, and I don't eat much carbs just a little bit.

[Mila-Nova]

Intermittent fasting actually helped me with my acid reflux issue. I love it. It's been such a relief my digestive system

[misssarafat]

I tried intermittent fasting for just a few weeks and I was noticeably smaller in the mid-section. It was more associated with bloating-reduction. It was not absolutely strict, it was more for decreasing blood pressure that seemed to be genetically predisposed as all my siblings had HBP by 35. Therefore, besides the 8/16 food restriction, I had 1 tbsp ACV in the morning and sipped 2 cups (metric) of coconut water until I could eat at 12 noon. Both ACV and coconut water decreased my BP well; my aim was to reduce BP not lose weight. As it was the only successful method of losing weight I have recently started again (8/16 fast) in order to lose weight. I'll throw in some exercise for good measure. Thanks for the info.

[Kad]

I've done TRF and I noticed reduced cravings, mid section inch loss, and more energy. I found it much better when I didn't forget to drink plenty of water.

[sukshittuteja]

Following 16:8 pattern from last 3 weeks and I have lost 6.5 Lbs. Just keeping a track of my calorie intake and 4-5 days of exercise per week. Also drink 3-4 litres of water every day.

[Mntezuma]

For two months I did 16 hour fasts, gradually reached about 1200 calories a day, mostly avoided sugar and carbs, and bikes about 12 to 18 miles a day and I lost 40 pounds in those months, and I felt great. It's a lot for some people, though.

[felixt.]

I've done TRF on accident back when I was in college LOL. I would finish my classes and go back home at 4pm, so that's when I would eat. I didn't restrict the amount or foods I ate either. I ended up losing 15 pounds and have kept that weight for 2 years and going! Best diet I've ever experienced.

[shigella]

Can you do HIIT vs Bodybuilding? Including from a health benefits perspective?

I used to do Bodybuilding but I just love how HIIT makes me feel and I still got similar results. Now im just interested in which is better for longevity and preventing disease. Thanks Dr. Jubbal for the great content as usual!

[omeatai]

Tip 1: Change your mindset about food. Find a reason why you should fast daily.
Tell yourself: "I dont need food to be happy or active. I always feel better when i do not eat..." If you are a Christian then you can add this: "It helps curb my desires and gives me more time to think and pray"

Tip 2: Intermittent Fasting is a must do. Forget about keto diet, etc cos they are temporary and not habitual... IF is habitual and sustainable. Do not fast less than 16 hours a day. I do 18 or 20 daily, and drink water regularly...

Tip 3: Meal prep is very important... Make sure you prepare your meals to last for at least 1 week, and they are easily microwaveable. It will stop you from eating unhealthy or unplanned meals. Ensure you add alot of veggies to your meals like carrots, beet, greens, ball peppers, tomatoes, cucumbers, etc... They boost metabolic burning process and make your food rich...

Tip 4: Less cardio, more strength exercises... Cardio makes you exhausted when fasting, but strength makes you feel stronger and muscle building increases your daily metabolic burning rate...
I am 1-2 months in, already burnt more than 30% body fat, fitting into old clothes, feeling healthier, lighter and stronger...
CONSISTENCY IS KEY!!!
I wish you the best 👍

[tylermiller]

I don't care about breakfast, therefore I found it mostly easy... I did IF with only fruit today... It was amazing

[desmondbrown]

Thank you for exploring all of the methods together with data. So many people want to religiously tout one over the other, but give no actual data or very little (saw a video recently with a ONE person study) to explain/justify their findings. It's all fine and good that research is growing on things like intermittent fasting, but we need MUCH more data about not just potential benefits, but also potential harms of these things. And just saying "well, don't do it wrong and it'll work" isn't very enticing considering people's very different needs, conditions, etc. I think exploring all of the dietary models and also explaining what happens when you REACH your target, would be great. We just are too busy fighting over ideology it seems to do this...

[Kas]

I love TRF. Have been doing it since 2016, and it has been more effective and easier to stick to than any other method. I only have two meals a day, no snacking. Eating window is from 2-7pm 🖤🖤