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Summary of Transcript:
had a higher insulin response and a higher glucose response so what that tells us is that if we do a 72 hour fast our body is going to be more likely to store those carbs that we eat after the fast so what this tells us is that maybe a 36 hour fast is the perfect sweet spot because it gives us the metabolic benefits of a longer fast but it also allows us to stay in a state of glucose tolerance so that when we eat our carbs after the fast they don’t get stored as fat so with this we can say that maybe a 36 hour fast once a week with occasional four or five day burst fasts might be the sweet spot to get the maximum fat loss. In summary, this video discussed the research on different lengths of fasting, including 16/8 intermittent fasting and longer fasts such as 46-hour and 72-hour fasts. The research suggests that 36-hour fasts once a week, with occasional 4-5 day burst fasts, might be the best way to get maximum fat loss. Additionally, the video discussed the importance of understanding glucose tolerance and autophagy when fasting.
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Summary of Description:
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16:8 Fasting is NOT The Best for Fat Loss
Fasting is a popular way to lose fat and improve overall health, but it may not be the best for fat loss. In this video, Thomas DeLauer breaks down why 16:8 fasting may not be the most effective way to lose fat and what you should do instead.
Gene Expression
Studies have shown that 16:8 fasting can alter gene expression, which can lead to changes in metabolism. In one study, researchers found that 16:8 fasting led to a decrease in the expression of genes related to fat burning and an increase in the expression of genes related to fat storage. This suggests that 16:8 fasting may not be the best for fat loss.
Metabolism
16:8 fasting can also affect metabolism. Studies have shown that 16:8 fasting can lead to a decrease in metabolic rate, which can make it harder to lose fat. In one study, researchers found that 16:8 fasting led to a decrease in resting metabolic rate by up to 10%.
Glucose Tolerance & Autophagy
16:8 fasting can also affect glucose tolerance and autophagy. Studies have shown that 16:8 fasting can lead to a decrease in glucose tolerance, which can make it harder to lose fat. Additionally, 16:8 fasting can lead to a decrease in autophagy, which is the process by which cells clean up and repair themselves.
What You Should Do (Tips for Success)
If you want to lose fat, there are better ways than 16:8 fasting. Instead, you should focus on eating a balanced diet and getting enough sleep. Additionally, you should try to exercise regularly and incorporate intermittent fasting into your routine. This will help you to lose fat and improve your overall health.
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In conclusion, 16:8 fasting may not be the best for fat loss. To lose fat, you should focus on eating a balanced diet, getting enough sleep, and exercising regularly. Additionally, you should try to incorporate intermittent fasting into your routine. Join Thrive Market today to get 30% off your first order and a free gift worth up to $60!
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16:8 Fasting is NOT The Best for Fat Loss
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References
https://www.jlr.org/article/S0022-2275(20)31501-7/fulltext
https://www.nature.com/articles/s41598-022-13387-8
https://academic.oup.com/ajcn/article/102/4/807/4564599?login=false
https://pubmed.ncbi.nlm.nih.gov/8172872/
https://journals.physiology.org/doi/full/10.1152/jappl.2001.90.1.155
https://academic.oup.com/endo/article/160/1/169/5193467
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627766/
https://www.cell.com/cell-reports/fulltext/S2211-1247(15)01483-7
https://journals.physiology.org/doi/full/10.1152/advan.00052.2006
Timestamps ⏱
0:00 – Intro – 16:8 Fasting is NOT The Best for Fat Loss
0:50 – Gene Expression
3:30 – Metabolism
6:00 – Join Thrive Market Today to get 30% Off Your First Order AND a Free Gift Worth up to $60!
6:40 – Glucose Tolerance & Autophagy
9:36 – What You Should Do (Tips for Success)
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