I Was Wrong About Intermittent Fasting
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Timestamps:
00:32 Intermittent Fasting and Muscle Loss
04:42 Intermittent Fasting vs Calorie Restriction
08:30 Early Time Restricted Eating vs Late Time Restricted Eating
10:02 Intermittent Fasting and Autophagy
12:10 How I Do Intermittent Fasting Now
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Timestamps:
00:32 Intermittent Fasting and Muscle Loss
04:42 Intermittent Fasting vs Calorie Restriction
08:30 Early Time Restricted Eating vs Late Time Restricted Eating
10:02 Intermittent Fasting and Autophagy
12:10 How I Do Intermittent Fasting Now
Join me at the next retreat: https://aiwo.com/pages/healthacation
NEW Shop: https://www.siimland.co/shop
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Metabolic Autophagy Book: https://amzn.to/2W4YfDF
Stronger by Stress Book: https://amzn.to/2VhuXTn
The Mineral Fix Book: https://amzn.to/3yhey3y
The Immunity Fix Book: https://amzn.to/3mssSQI
Metabolic Autophagy Master Class: https://www.siimland.co/metabolic-autophagy-master-class
Total Sleep Optimization Video Course: https://www.siimland.co/total-sleep-optimization-video-course
Metabolic Autophagy 4 Week Meal Plan: https://www.siimland.co/offers/EwhNysUs
Intermittent Fasting Video Course: https://www.siimland.co/offers/JL2Nx9Rw
Check Out My Coaching: https://www.siimland.co/coaching
Ray peat’s ideology is blossoming everywhere. .
I’ve been doing intermittent fasting for 10 years and my bloodwork is all in the optimal ranges. My fitness status is also very high, my epigenetic age tests are some of the best in the world, my energy and mental health is excellent. Not saying that fasting is the cause for that, but it’s certainly not an impediment in any way. Might not work for everyone, but it works for me.
Not a day to soon. It all finally came together for me at least when I discovered it a couple of years ago. Recommend “the energy balance podcast” with Jay Feldman and Mike Fave (first ten episodes especially) for anyone novice but curious…
😮 I have always been concerned about Gluconeogenesis when intermittent fasting or running for endurance thanks! 🙏
Gluconeogenesis is driven by demand, which means your body doesn’t randomly start doing it. Only if you’re exercising hard in a fasted state or something.
@@SiimLandthanks again!
Fasting does utilize muscle breakdown but it is such a small amount. When in the fasted state our body protects muscle. Like Sim said extended fasting can tap into it more. The biggest thing is Extended fasting isn’t for everyone! Longer fast are for people who need to lower body fat. And even then when they get to a certain weight extended fasting isn’t required. So I say fasting is good for us it helps our hormones align and lower our insulin so we can tap into our body fat. Thank you Sim
what you have to remember is that mice’s 16 hour fasting is about 3 days for humans. That’s what Peter was also trying to say. that’s just not possible
damn thats long, so whats the solution
Well, you don’t need to fast for 3 days to get autophagy even. And autophagy isn’t the only reason you’d want to do some form of time restricted eating. It’s probably the 3rd or 4th reason
A literal who, within the first sentence on your video shows how ignorant he is about the subject.
I have 2 meals daily: large meal at 12pm (post workout high carbs) and small meal at 10pm (few carbs)
Nice
thats not nice be honest man@@SiimLand
No good
Simple fact that ‘calories in, calories out’ does not change when where how and what you eat.
It’s both. If you disregard calorie intake but nail the circadian component you can still get diabetes or obesity. Intermittent fasting or time restricted eating can help to achieve a normal or lower calorie intake, but it doesn’t protect against excess calorie intake
@@SiimLand No, it is the other way around. ‘IF’ will help with diabetes because you have fewer spikes.
In my opinion just live your life, eat when you’re hungry, sleep when you’re tired and everything in moderation. I’m 66 years old, excellent health, no medications. Stop with all this overload of scientific foolishness.
Brilliant comment ❤
Good stuff. I began IF (eat from 9AM to about 3PM daily) 6 years ago and it has produced excellent results. My weight, blood pressure, biomarkers, sleep are all very good. It took some time to figure out the best mix of nutrients that ensures good energy levels. I exercise aerobically and resistance about 4 times a week and have had no issues with muscle loss. I think we tend to underestimate the bodies ability to sustain itself when faced with a wide range of conditions such as periods of minimal food intake, minimal protein intake, etc. A hundred thousand years ago we rarely ate regularly, e.g., so I am convinced our bodies evolved such that it “does whatever is necessary” during food-deprived periods to maintain itself, e.g., autophagy process. I am consuming all my protein in a 6 hour window and it seems to work fine. Going back to the “Caveman model” I figure our ancestors often ate a large amount of protein following a kill, then maybe went days with none and our bodies figured out how to make that work. However, I am watching the science carefully an will make changes based on the study results.
My takeaway from intermittent fasting, is to not eat at all between meals. That alone can be a big deal.
And don’t eat for three hours before bed, or for an hour after you wake in in the morning.
I don’t eat anything before 12 pm and then I have a light dinner, that’s all. Now, if I feel very hungry in the mornings, I eat a carb free protein shake.
That OMAD protein study used casein, which is a notoriously slow acting protein. It’s still better for MPS to spread your protein intake over 3 or 4 meals per day. But Siim, you’re young. You process protein much more efficiently and maintain muscle better than us old guys.
Like you, I’ll do longer 3-days fasts while travelling. I’d rather not eat than eat junk food. But I try to work out during the fast, even if it’s only bodyweight exercises. As Stuart Phillips always says, the most important aspect of increasing or maintaining muscle mass is resistance training, NOT diet.
N of 1
The centenarians have it right. Keep your daily calories lower if you want to live longer. And, yes, it’s a good idea to keep those calories for earlier in the day.
Missing context and nuance are micronutrients and the ratios. Nothing in biology exists in a vacuum. The reductionist look at these questions is absurdly misguided and an obvious fallacy