New Science on Best Fasting Length for Fat Loss (12 Hours Through 72 Hours)
Summary
TLDRThis video discusses the impact of fasting on metabolism and fat loss. It highlights the importance of maintaining muscle mass and adequate protein intake to keep metabolism high. The script reviews studies on 12, 36, and 72-hour fasts, revealing that a 36-hour fast can increase metabolic rate, while longer fasts show little change. It also addresses the dangers of chronic caloric restriction, suggesting that intermittent fasting with breaks can prevent metabolic slowdown and promote fat burning and autophagy for long-term health.
Takeaways
- ๐ฅ Prioritize maintaining a high metabolism for fat loss, which includes adequate protein intake and muscle maintenance.
- ๐ A 36-hour fast can increase metabolic rate, while a 12-hour fast may have little effect and a 72-hour fast shows no significant change from a 36-hour fast.
- ๐ง Staying hydrated with electrolytes during fasting is crucial as it helps replenish minerals lost due to lower insulin levels.
- ๐ Element electrolytes offer a variety of flavors that don't break the fast and can enhance the fasting experience.
- ๐ Extreme caloric restriction can lead to a significant drop in resting metabolic rate and a reduction in skeletal muscle mass within just three weeks.
- ๐โโ๏ธ Intermittent fasting, if not paired with proper nutrition, can inadvertently lead to caloric restriction and metabolic slowdown.
- ๐ซ It's not practical or advisable for everyone to undertake frequent 36-hour fasts.
- ๐ Non-consecutive 24-hour fasts can improve glucose tolerance without causing a metabolic slowdown.
- ๐ Regularly alternating between fasting and non-fasting periods can help prevent chronic caloric restriction and metabolic slowdown.
- ๐ For long-term benefits, it's important to find a fasting method that can be sustained as a lifestyle without causing a permanent decrease in metabolic rate.
Q & A
What is the primary goal when considering fat loss and fasting?
-The primary goal is to maintain a high metabolism, which includes maintaining muscle mass and adequate protein intake.
What did the study published in the British Journal of Nutrition find about different fasting durations?
-The study found that a 36-hour fast increased metabolic rate, a 12-hour fast had little change, and a 72-hour fast had practically no change from the 36-hour fast.
What is the significance of the metabolic rate increase during a 36-hour fast?
-An increase in metabolic rate during a 36-hour fast means that the body is burning more calories at rest, which can aid in fat loss.
What is the potential downside of continuous caloric restriction as seen in the American Journal of Clinical Nutrition study?
-Continuous caloric restriction can lead to a decrease in resting metabolic rate and a reduction in skeletal muscle mass, which can slow down metabolism.
How much did the resting metabolic rate decrease in the study from the American Journal of Clinical Nutrition?
-The resting metabolic rate decreased by 266 calories, with 8 of those being from adaptive thermogenesis.
What is adaptive thermogenesis and how does it relate to fasting?
-Adaptive thermogenesis is a physiological response where the body reduces its energy expenditure during periods of low food intake. It relates to fasting as it can cause the body to slow down its metabolism to conserve energy.
What is the suggested approach to fasting to avoid metabolic slowdown?
-The suggested approach is to avoid daily fasting and instead consider intermittent fasting with breaks, such as fasting for 24 hours on non-consecutive days.
How does the journal Endocrinology study relate to glucose tolerance and fasting?
-The study found that doing three 24-hour fasts on non-consecutive days improved glucose tolerance without causing a metabolic slowdown.
What is the 'sweet spot' in fasting that the video script suggests finding?
-The 'sweet spot' is the optimal fasting frequency and duration that prevents metabolic slowdown while still providing the benefits of fasting.
Why is it important to take breaks from fasting according to the video script?
-Taking breaks from fasting is important to prevent the body from continuously slowing down its metabolism, which can lead to frailty and weakness.
What does the study in Cell Reports suggest about long-term adherence to caloric restriction?
-The study suggests that the longer one can adhere to caloric restriction, the more benefits such as fat burning, autophagy, and heat shock protein effects can be achieved.
Outlines
๐ฅ Optimal Fasting for Metabolism and Fat Loss
The paragraph discusses the importance of maintaining a high metabolism for fat loss, emphasizing the need for adequate protein intake to preserve muscle mass. It introduces a study from the British Journal of Nutrition that analyzed the effects of 12-hour, 36-hour, and 72-hour fasts on metabolism. The study found that a 36-hour fast increased metabolic rate, while a 12-hour fast had little effect and a 72-hour fast showed no significant change from the 36-hour fast. The speaker also mentions the benefits of electrolytes during fasting, promoting a product called 'Element Electrolytes' that can be sipped without breaking the fast. The paragraph concludes with a teaser for another study that looked at the effects of caloric restriction and overeating cycles on metabolism.
๐โโ๏ธ Balancing Fasting and Metabolism for Long-Term Success
This paragraph builds on the previous discussion about fasting and metabolism, suggesting that while daily fasting can lead to a slowed metabolism within 2 to 3 weeks, intermittent fasting with longer periods, such as 24-hour or 36-hour fasts once or twice a week, can actually increase metabolic rate. It references a study in the American Journal of Clinical Nutrition that showed a significant decrease in resting metabolic rate and skeletal muscle mass after just three weeks of caloric restriction. The speaker advises against continuous daily fasting, recommending a 'sprinting and resting' approach to avoid metabolic slowdown. A study in Cell Reports is mentioned, which supports the idea that long-term adherence to caloric restriction can lead to increased fat burning and other health benefits. The paragraph concludes with advice to find a sustainable fasting method that does not permanently reduce metabolic rate.
Mindmap
Keywords
๐กFat Loss
๐กMetabolism
๐กProtein
๐กFasting
๐กElement Electrolytes
๐กCaloric Restriction
๐กAdaptive Thermogenesis
๐กIntermittent Fasting
๐กGlucose Tolerance
๐กAutophagy
๐กHeat Shock Protein
Highlights
Maintaining a high metabolism is crucial for fat loss, regardless of fasting.
Prioritize maintaining muscle and adequate protein intake to keep metabolism high.
Avoid actions that dramatically slow down metabolism.
A study analyzed 12-hour, 36-hour, and 72-hour fasts to identify metabolic changes.
36-hour fasts increase metabolic rate, while 12-hour fasts have little change.
72-hour fasts show no significant change from 36-hour fasts in metabolic rate.
Fasting for more than 36 hours does not provide additional metabolic benefits.
A caloric restriction study showed a decrease in resting metabolic rate and muscle mass.
Adaptive thermogenesis contributes to a slowed metabolism during extreme caloric restriction.
Intermittent fasting can lead to calorie underconsumption and a drop in metabolism.
Fasting has benefits beyond caloric restriction, such as improved glucose tolerance.
Three 24-hour fasts on non-consecutive days can improve glucose tolerance without metabolic slowdown.
Daily fasting and caloric restriction can slow metabolism within 2 to 3 weeks.
Fasting two days per week at 24 hours or one day at 36 hours can increase metabolic rate.
It's important to find a fasting method that doesn't continually slow down metabolism.
Taking breaks from fasting can help maintain a high metabolism over the long term.
A study in Cell Reports showed the benefits of lifelong caloric restriction for fat burning and autophagy.
It's essential to find a sustainable fasting method to avoid long-term metabolic slowdown.
Transcripts
if fat loss is your goal it doesn't
matter whether you are fasting or not
identifying what is going to keep your
metabolism high should be priority
number one now subcategories of that
priority number one would definitely be
maintaining muscle adequate protein
things like that right so that all falls
under that high metabolism category we
want to avoid doing anything that
dramatically slows down our metabolism
so I can jump right in and talk about a
interesting paper that analyzed a
12-hour fast a 36-hour fast and a
72-hour fast to help
identify when things kind of slow down
and when things speed up let's break it
down so after today's video I popped a
link down below for a free variety pack
of element electrolytes so with any
purchase from element you get a free
variety pack a sample pack so that you
can give out a bunch of different
flavors to your friends or just keep
them for yourself so if you're fasting
I'm telling you it is a game Cher when
it comes down to being able to have
something to sip on that isn't going to
impact your fast so they have citrus
salt flavor they have mango they have
mango chili they have lemon habanero
just tremendous flavors that are not
going to impact your fast as a matter of
fact they're going to improve your fast
because you're going to be getting those
electrolytes in which when you're
fasting insulin levels are lower and
you're losing minerals so it's a good
time to be bringing it in so anyway pop
that link down below and that's going to
get you that free variety pack when you
try them out trust me it'll change how
you fast so this the study that we're
looking at was published in the British
Journal of nutrition and it was a little
bit of an older study but I have a newer
study that I want to cross reference it
with so that we can understand some more
stuff what they ultimately found when
they investigated a 12 36 and 72-hour
fast is that a 36h hour fast actually
increased metabolic rate what that means
is that actually increased the
metabolism 12-h hour fast actually kind
of lowered it a little bit or didn't
have much change and a 72-hour fast was
practically no change from the 36-hour
fast so what this is telling us right
here is that above 36 hours we actually
don't get much additional benefit
outside of of course some fat burning
but we're not increasing our metabolic
rate now does this mean that everyone
should just go out and do as many 36-
hour fast as possible no not at all
because that's not really practical in
fact a lot of people watching this video
that might even be scary to embark on a
36- hour fast in the first place but
what we do need to do is look at another
paper that was published in the American
journal of clinical new nutrition and
this one looked more at just continuous
caloric restriction so they had subjects
overeat for one week and then they had
them go into a deficit quite
significantly a 50% caloric deficit for
about 3 weeks and then after 3 weeks
they had them do a two we caloric refeed
of 50% Surplus what they found is during
that 3w we caloric deficit they ended up
shrinking their resting metabolic rate
by 266
calories eight of which was from what's
called adaptive thermogenesis what this
basically means is that when they went
through extreme caloric restriction they
ended up slowing down their metabolism
and having a 5% reduction in skeletal
muscle mass this happened in literally 3
weeks now the reason that I mention this
is that this is likened to a traditional
168 intermittent fasting regimen when
people are not paying very close
attention to what they eat during their
eating window not getting enough
calories in undereating and putting
themselves in that caloric restriction
phase when people lose a lot of weight
with intermittent fasting right out the
gate particularly 168 if you analyze
their calories most of the time you find
they're eating a lot less that does not
mean that you're not getting benefits
independent of caloric restriction with
fasting because you are there are
benefits that come from fasting that are
completely separate and apart from
caloric restriction however a lot of
people that are fasting are still
restricting calories they're just not
necessarily realizing it
so the concern is that in 3 weeks you
can be plummeting your metabolism to
such a point whereas when we look at
this BR British Journal nutrition study
we see well relatively infrequent longer
fasts will actually increase the
metabolism so we need to find The Sweet
Spot here right how do we find that
sweet spot where our metabolism does not
slow down now with this we should also
reference another study that was
published in the journal Endocrinology
that found that when subjects did three
24-hour fasts on non-consecutive days it
also improved their glucose tolerance so
I did another video where I kind of
broke all these studies down to try to
find the perfect frequency of fasting
but what we're looking at here is like
at what point does your metabolism slow
down so with three uh non-consecutive
day 24-hour fast there are improvements
in how the body utilized glucose but
there weren't these issues with
metabolic slowdown so what we find here
is that if you are fasting essentially
daily and putting yourself in a caloric
restriction phase it takes about 2 to 3
weeks for your metabolism to slow down
whereas if you were to fast maybe two
days per week at like a 24hour fast or
one day a week at a 36- hour fast you
can actually increase metabolic rate
because it's such a shock to the body
and it's not chronic caloric restriction
you actually get this benefit but I
don't expect everyone to do that one day
a week that's not what I'm getting at
what I am suggesting is that if you're
doing daily
168 you have about two weeks before you
need to say hey I got to take a break or
I got to reduce my number of fasting
days and it's okay to do this in a
fashion where you're like sprinting and
then you're taking a break sprinting and
taking a break we have to continually
sort of shock the body a little bit
otherwise you're going to put yourself
in this metabolic slowdown this way you
can maintain doing this for a long
period of time and there was a cool
study in cell reports that demonstrated
that the longer just in terms terms of
your lifetime that you can adhere to
caloric restriction the more fat burning
effect the more autophagy and the more
heat shock protein effect you can get so
you continue to extract benefits if you
can make it a lifestyle you cannot make
it a lifestyle if you're shrinking your
met metabolism and your metabolic rate
forever and ever and ever that's just
not realistic you're going to become
frail and weak and you're not going to
feel good so find a method that works
for you but just do not continually fast
every single day for longer than about a
2 we period before you take a break I'll
see you tomorrow
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