Shocking Results of 1st Ever Human Controlled Trial on Intermittent Fasting (supervised clinical)
Summary
TLDRThis video discusses a study published in Cell Metabolism that explores the effects of aggressive fasting, such as a six-hour eating window, compared to a 12-hour window on insulin sensitivity, pancreatic function, and oxidative stress. The study, unlike others, maintained participants' weight through controlled feeding, revealing benefits like improved insulin sensitivity and decreased reactive oxygen species, suggesting fasting could contribute to longevity. The video also highlights the reduced appetite observed even with equal calorie intake, emphasizing the metabolic advantages of more aggressive fasting over shorter fasting periods.
Takeaways
- 📊 A recent study compared the effects of fasting and caloric restriction, suggesting they have similar end results.
- 🔍 Another less-discussed study focused on more aggressive fasting, specifically a six-hour eating window, in a tightly controlled clinical trial.
- 🥤 The speaker recommends Element electrolytes for easier fasting, especially the new sparkling version, and mentions a special offer for the audience.
- 🧬 The study published in Cell Metabolism provided subjects with enough calories to maintain their weight, avoiding the confounding factor of weight loss benefits.
- ⏱ The trial lasted for 5 weeks with a crossover design, ensuring each group experienced both the 6-hour and 12-hour eating windows.
- 📉 Insulin sensitivity improved in the aggressive fasting group, suggesting benefits beyond just weight loss.
- 🌡️ Beta cell function and pancreatic function also improved, indicating enhanced ability to process carbohydrates and produce insulin.
- 🍽️ Despite consuming the same amount of food, participants experienced a decrease in appetite, which is intriguing given they were eating to maintain weight.
- 🧬 A reduction in reactive oxygen species (ROS) was observed, which is significant as ROS are considered a driver of aging.
- 🔁 The study's crossover design provided double proof of the benefits of the 6-hour eating window when the groups switched conditions.
- 🚫 The speaker advises against adopting the study's fasting regimen for everyone, as it was a controlled situation and might be too extreme for regular practice.
Q & A
What was the main focus of the fasting study discussed in the script?
-The main focus of the study was to compare the effects of aggressive fasting, specifically a six-hour eating window, with a more typical 12-hour eating window on insulin sensitivity, beta cell function, and other health markers, while maintaining the same caloric intake for each individual.
What was unique about the design of this fasting study?
-The study was unique because it was a clinically supervised controlled feeding trial in humans, where participants were given exactly the number of calories needed to maintain their weight, rather than being put on a caloric restriction.
What were the key findings of the study after a 5-week period?
-The key findings were improvements in insulin sensitivity, enhanced beta cell function, a decrease in reactive oxygen species, and a reduction in appetite, even though participants were consuming the same amount of calories.
Why was it important for the study to maintain weight during the trial?
-Maintaining weight was important to isolate the effects of fasting from those of weight loss, ensuring that any health benefits observed were due to the fasting regimen itself and not just the result of losing weight.
What is Element Electrolytes and how does it relate to fasting?
-Element Electrolytes is a product that provides electrolytes in a convenient, ready-to-drink format. It is suggested for use during fasting to make longer fasts easier and to have something to sip on, as it has no calories or sugar but offers flavor.
What does the script suggest about the benefits of a 14-hour fast?
-The script suggests that while a 14-hour fast may show some improvements in insulin resistance, it may not be as effective as more aggressive fasting in terms of the health benefits observed in the study discussed.
How does the study's findings on reactive oxygen species relate to aging?
-The decrease in reactive oxygen species, which are known to be a driver of aging, suggests that aggressive fasting may have longevity benefits by reducing oxidative stress.
What was the significance of the crossover design in the study?
-The crossover design allowed each participant to experience both the six-hour and 12-hour eating windows, which helped to confirm the effects of fasting were due to the timing of food intake rather than individual differences.
How did the study address the potential issue of appetite reduction affecting the results?
-The study controlled for appetite by ensuring participants ate enough to maintain their weight, even if they reported a reduced desire to eat, thus isolating the effects of fasting from appetite changes.
What advice does the script give regarding the frequency and duration of fasting for optimal benefits?
-The script suggests that more aggressive fasting, such as a six-hour eating window, may be more beneficial, but also notes that it should be done in moderation, such as three times a week, to avoid potential negative effects on metabolism.
Outlines
📊 Comparing Fasting to Caloric Restriction: What's the Difference?
This paragraph discusses the ongoing debate between fasting and caloric restriction, highlighting a recent study that suggests there's little difference in the end results between the two. It critiques the short fasting periods used in previous studies and introduces a new, more aggressive fasting study that offers a different perspective. The study is described as the first of its kind, with tightly controlled conditions to compare time-restricted feeding over a six-hour eating window with equal calorie intake, leading to intriguing findings about insulin sensitivity, oxidative stress, and appetite.
🧪 Insights from the First Controlled Fasting Study
This paragraph delves into the details of the study published in 'Cell Metabolism,' where subjects were given enough calories to maintain their weight over a five-week period. The study used a crossover design, allowing researchers to observe differences between a six-hour and a twelve-hour eating window. The main takeaway is that while calorie intake was identical, insulin sensitivity, pancreatic function, and oxidative stress showed significant improvements in the group with a shorter eating window, suggesting that the timing of food intake can have a profound impact on health, independent of calorie restriction.
Mindmap
Keywords
💡Fasting
💡Caloric Restriction
💡Time-Restricted Feeding
💡Insulin Sensitivity
💡Beta Cell Function
💡Reactive Oxygen Species (ROS)
💡Oxidative Stress
💡Element Electrolytes
💡Crossover Design
💡Metabolism
💡Aggressive Fasting
Highlights
A new study challenges the idea that fasting and caloric restriction have the same end results.
The study in question is the first clinically supervised controlled feeding trial in humans on fasting.
Subjects were given enough calories to maintain their weight over a 5-week period in a crossover design.
The study aimed to determine if time-restricted feeding, such as a six-hour eating window, has additional benefits when calories are equal.
Insulin sensitivity improved with aggressive fasting, contrary to expectations.
Beta cell function and pancreatic function showed significant improvements over the 5-week study.
There was a decrease in reactive oxygen species, which are linked to aging.
The study suggests that fasting may give the body a chance to utilize endogenous antioxidants more effectively.
Appetite decreased even though subjects had to eat the same amount to maintain weight.
The study's design makes it difficult to refute, as it was tightly controlled and well-executed.
The study supports the idea that more aggressive fasting can have benefits beyond simple weight loss.
A comparison is made to another study that found 14-hour fasts showed improvements in insulin resistance, although not statistically significant.
The study emphasizes the importance of distinguishing between the effects of fasting and the effects of weight loss on health benefits.
The study suggests that short-term, aggressive fasting may be more beneficial than less restrictive fasting periods.
The study's findings were consistent when subjects switched from a 12-hour to a 6-hour eating window.
The study provides evidence that supports the benefits of more aggressive fasting for health and longevity.
Element electrolytes are recommended for those who fast, offering a new sparkling version for easier consumption.
Transcripts
while the whole world and the whole
internet has been talking about this
fasting study that came out that shows
that fasting and caloric restriction are
no different in terms of end result
there's another paper that was published
that nobody was really talking about
that actually looks at real more
aggressive fasting what do I mean by
that well the previous study and I've
done some videos on this that takes a
look and says fasting is the same as
caloric
restriction although I agree with
everything it said everything nothing I
disagree with well-crafted study it was
looking at very
shortterm like fasting periods were very
short fasting periods rather it was very
it was like 14h hour fasts which I don't
know but without even thinking about it
I faster 14 hours and a lot of people do
so that's not really fasting so this
study was the first clinically
supervised controlled feeding trial in
humans on fasting the first of its kind
we're in a very tightly controlled
setting controlled feeding and
controlled like metabolic
adjustments to compare if
time-restricted feeding in a more
aggressive sense like a six-hour eating
window if calories are equal has any
benefit very interesting findings after
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Thomas so this study was published in
cell metabolism and what's cool is they
gave subjects enough calories to
maintain their weight okay so it went on
for 5 weeks okay and it was a crossover
design so when one group finished the
other group went into the other arm so
what's interesting about this study is
they didn't put them on a caloric
restriction they didn't even like match
calories what they did is they said hey
here's exactly what this person needs to
maintain their weight exactly and here's
what this person needs to maintain their
weight and this person it was so
designed to a te clinically supervised
and absolutely like literal to the tea
feeding to make them keep their weight
and it worked by the end there was no
weight change and and the reason they
did this is people will say okay well
benefits come it's hard to tell if the
benefits are coming from the food from
the fasting period from this from that
supplements Yad y or is the benefit just
flat out coming from the weight loss and
that's a very valid thing if you take
two people and one person loses 100
pounds and one person loses 50 lb is the
person that's losing 100 lb getting more
benefit that looks like it's coming from
the diet but in reality it just came
from losing more weight or if you had
some people that were eating the exact
same thing and one person lost weight
and one person didn't with the person
that lost weight show more benefits than
the person that did and the answer is of
course they would losing weight is going
to give you benefits losing adapost
tissue not being obese is going to give
health benefits so where scientifically
do we determine what the actual like
reason people are having improvements or
metabolic Improvement or glycemic
Improvement is is it because they lost
weight or is it because of the diet so
the way we fix that is we get scientific
and we get literally down to the calorie
for one specific person how do we make
you maintain weight how do we adjust in
this clinical format well they did that
so one group ate in a 6-hour aggressive
fasting window okay they couldn't eat
past 300 p.m. the other group ate in a
12-hour block but remember it didn't
matter with calories because it was all
equal macros were equal spacing was
obviously different but as close to
equal as they could get in terms of the
sequencing okay so the only thing that
was different was the timing period no
calorie difference individually as a
percentage or relatively speaking here's
what they found insulin sensitivity
improved who would have thought you take
a break from food insulin sensitivity is
going to improve but insulin sensitivity
didn't just improve in the short term
beta cell function improved pancreatic
function improved so over a 5we period
they had significant improvements in
just the ability to process
carbohydrates and manufacture insulin
okay well guess what else happened there
was a decrease in reactive oxygen
species this is fascinating to me
because reactive oxygen species is a
driver of Aging okay so from a longevity
perspective for a long time for like the
longest time up until probably 15 years
ago 10 years ago we thought that
reactive oxygen species Ross oxidative
stress was the primary driver of Aging
it could still be a primary driver but
we've since found a lot of other things
that are driving it okay mitochondrial
stuff that's beyond that but Ross is
still a big one oxidative stress the
fact that just compressing eating window
in an aggressive time reduced Ross is
very interesting oxidative stress went
down but who would have thought if you
stop eating for a little bit maybe you
give yourself a chance for endogenous
antioxidants to actually do the job I
love this study because it's just it's
really hard to poke holes in it the
other thing that's interesting is that
appetite went down even though they had
to eat the same amount appetite went
down right so they were maintaining
weight but they had less desire to eat
but but they ate anyway because they had
to because they were eating to maintain
weight but they actually didn't even
want to eat that much so it's like some
would say well the benefits of
intermittent fasting as far as the
consumption is concerned and the lack of
appetite comes because you're
restricting your stomach shrinking and
that could be true but in this
particular case they were feeding them
just enough to maintain weight and they
still had a reduction of appetite so
there's a good chance that even after
the study maybe they would continue to
lose weight but it gets better in the
fact that they crossed over and those
that did the 12h hour went to the six
hour and they had the same effects so it
was like double proven in this metabolic
like supervised situation the thing that
makes me happy about this study is this
one actually looked at real fasting
compared to some of these other studies
that are looking at 12 hours or 14 hours
or sometimes even 16 hours that's just
not enough time and I've preached this
for so long and yes I'm tooting my horn
here but I have like if you want the
benefits of fasting you need to go more
aggressive the caveat with this is I
don't think everyone should just model
this this was a contr situation for 5
weeks which is about as far as I would
probably push it in this case before it
might be too much fasting however
calories were set to keep the metabolism
somewhat high so maybe it would be okay
if you were doing it this way but the
shortterm like three times a week more
aggressive fasting is probably the way
to go and I think this kind of study
demonstrates that compared to the other
study that was published in the anals of
internal medicine just a couple of weeks
ago that says like hey 14 hour fasts
every day don't do that much however let
me make a note I talked about this in
that other video that broke that study
down a 14-hour fast still showed
improvements in insulin resistance in
their H IR it wasn't highlighted in a
lot of people's reviews of that study
because it was statistically
insignificant but when you actually look
at the literal graph it's pretty darn
significant and if you know scientific
journals at all you know that
statistically significant and absolute
significance in like what it actually is
in real life is a little bit different
because it's more about the parameters
that are set on the study versus the
actual outcome so it means that it was
not statistically significant beyond
what was pretty much expected but it was
still significant enough to say hey it's
significant bottom line it works I'll
see you tomorrow
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