According to a new study, fasting is worse for blood sugar than caloric restriction…

Timestamps ⏱

0:00 – Intro – New Study Found Fasting is Bad for Blood Sugar?
0:35 – Use Code THOMAS20 for 20% off House of Macadamias
1:36 – The Meta-Analysis – What Did They “Find?” + What Was Suspicious
4:34 – Issue 1 – This “Fasting” Study in the Review Wasn’t Even Fasting
6:42 – Issue 2 – This Study in the Review Actually Found That There was NO Difference…
8:24 – What is the Biggest Problem I Have With This?
9:04 – Why Are We Shooting Down Tools that Help People?
9:43 – On a Positive Note

SOME ADDITIONAL REFERENCES

10 Evidence-Based Health Benefits of Intermittent Fasting

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.

There are many different types of intermittent fasting, such as the 16/8 and 5:2 methods.

Numerous studies show that it can have powerful benefits for your body and brain.

Here are 10 evidence-based health benefits of intermittent fasting.

1. Changes the function of hormones, cells, and genes

When you don’t eat for a while, several things happen in your body.

For example, your body changes hormone levels to make stored body fat more accessible and initiates important cellular repair processes.

Here are some of the changes that occur in your body during fasting:

Insulin levels. Blood levels of insulin drop significantly, which facilitates fat burning.

Human growth hormone (HGH) levels. The blood levels of human growth hormone (HGH) may increase dramatically. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits.

Cellular repair. The body induces important cellular repair processes, such as removing waste material from cells .

Gene expression. There are beneficial changes in several genes and molecules related to longevity and protection against disease.

Many of the benefits of intermittent fasting are related to these changes in hormones, the function of cells, and gene expression.

SUMMARY
When you fast, insulin levels drop and human growth hormone (HGH) increases. Your cells also initiate important cellular repair processes and change which genes they express.

2. Can help you lose weight and visceral fat

Many of those who try intermittent fasting are doing it to lose weight

Generally speaking, intermittent fasting will make you eat fewer meals.

Unless you compensate by eating much more during the other meals, you’ll end up taking in fewer calories.

Additionally, intermittent fasting enhances hormone function to facilitate weight loss.

Lower insulin levels, higher HGH levels, and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy.

For this reason, short-term fasting actually increases your metabolic rate, helping you burn even more calories.

In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).

According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3–8% over 3–24 weeks. This is a huge amount.

The study participants also lost 4–7% of their waist circumference over 6–24 weeks, which indicates that they lost lots of visceral fat. Visceral fat is the harmful fat in the abdominal cavity that causes disease.

One 2011 review also showed that intermittent fasting caused less muscle loss than continuous calorie restriction

However, a 2020 randomized trial looked at people who followed the 16/8 method. In this diet, you fast for 16 hours a day and have an 8-hour window to eat.

The people who fasted didn’t lose significantly more weight than the people who ate three meals a day. After testing a subset of the participants in person, the researchers also found that the people who fasted lost a significant amount of lean mass. This included lean muscle

More studies are needed on the effect of fasting on muscle loss. All things considered, intermittent fasting has the potential to be an incredibly powerful weight loss tool.

SUMMARY
Intermittent fasting helps you eat fewer calories while boosting metabolism slightly. It’s a very effective tool to lose weight and visceral fat.

3. Can reduce insulin resistance, lowering your risk for type 2 diabetes

Type 2 diabetes has become a very common diagnosis in recent decades.

Its main feature is high blood sugar levels in the context of insulin resistance.

Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes.

Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and to lead to an impressive reduction in blood sugar levels.

In human studies on intermittent fasting, fasting blood sugar has been reduced by 3–6% over the course of 8–12 weeks in people with prediabetes. Fasting insulin has been reduced by 20–31%.

One study in mice with diabetes also showed that intermittent fasting improved survival rates and protected against diabetic retinopathy. Diabetic retinopathy is a complication that can lead to blindness.

What this implies is that intermittent fasting may be highly protective for people who are at risk for developing type 2 diabetes.

However, there may be some differences between the sexes. One 2005 study in women showed that blood sugar management actually worsened after a 22-day long intermittent fasting protocol.

SUMMARY
Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.

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What are the benefits of intermittent fasting?

Intermittent fasting refers to an eating cycle that includes periods of fasting of around 12–36 hours. Many proponents of intermittent fasting report improved weight management.

Scientists are conducting many intermittent fasting studies in animals, but some benefits may also apply to humans.

Research links intermittent fasting to benefits including:

• weight loss
• improved markers of health
• a reduced risk of chronic health conditions
• improved brain health

4. Improved brain health

Studies in mice have shown that intermittent fasting could improve brain health.

What do the studies say?

One study found that mice that were on a brief intermittent fasting diet had better learning and memory than mice with free access to food.

Further research in animals suggests that intermittent fasting can suppress inflammation in the brain, which has links to neurological conditions.

Other animal studies have found that intermittent fasting can reduce the risk of neurological disorders, including Alzheimer’s disease, Parkinson’s disease, and stroke.

More research is necessary to investigate whether these findings apply to humans.

5. A reduced risk of cancer

Animal studies also suggest that intermittent fasting may help reduce the risk of cancer.

What do the studies say?

A series of recent studies in animals indicate that restrictive diets such as intermittent fasting could delay the onset of tumors. However, no current studies have established links between intermittent fasting and cancer in humans.

Obesity is a risk factor for many different cancers, so the weight loss aspect of intermittent fasting could be responsible for the reduced cancer risk that some studies hint at.

Intermittent fasting can also decrease several biological factors with links to cancer, such as insulin levels and inflammation.

There are signs that intermittent fasting could reduce the risk of cancer. However, further research in humans is necessary to support this claim.

THOMAS’ THOUGHTS

A new study shows intermittent fasting is worse for blood sugar and blood pressure than regular eating. People are sharing this on social media, but it’s being misinterpreted. I’m getting irritated because this is where we’re headed – twisting science to fit our desires. After watching today’s video, let’s break down the paper correctly and try to make sense of it.

A new meta-analysis of 25 studies found that intermittent fasting is not suitable for glucose or blood pressure. It can also lead to cardiovascular risk. This claim is based on limited research, and it needs to be clarified what intermittent fasting consists of. The main findings of this study should be clarified so people know what it is they are getting into when choosing one eating plan over the other.

One of the main conclusions from this meta-analysis was that there is no difference between caloric restriction and intermittent fasting in terms of weight loss, body fat loss, or blood glucose levels. However, one study showed that calorie restriction led to better glucose levels than intermittent fasting. Another issue with this meta-analysis is that two studies greatly impacted its results –one being highly influential and the other having a significant impact on systolic/diastolic blood pressure readings only. Overall, it’s clear that these methods are not superior to each other when it comes to weight loss or diabetes control; however, certain aspects of these studies need further investigation due to how greatly they influenced decision-making by judges (a type of researcher called a ‘meta-analyst’).

There are a few studies that people use to support their claim that intermittent fasting is harmful. However, these studies have some flaws. One study was published in the American Journal of Clinical Nutrition and did not contain any errors, as far as I can tell. Second, this study tried to match total energy intake over the week as much as possible. This might be useful for people with gestational diabetes, but it does not apply to everyone else. Additionally, there are two other studies that we need to discuss first before making such a bold statement about them being flawed.”

First Study:
This study took women with gestational diabetes and gave advice based on that condition rather than considering healthy individuals without pregnancy complications.

Second Study:
This second study tries to replicate previous research by including participants with similar dietary habits and exercise patterns to those used in past experiments.-

The study showed that people who followed a 1500-calorie caloric restriction format were more likely to be healthy than those who ate 500 calories two times per week, and the rest of the time, could eat whatever they wanted. This is in contrast to another recent study that used a much stricter calorie limit (of only 500 calories two times per week) without any mention of timing or intermittent fasting. It’s interesting to see these studies being put together in a meta-analysis, as it allows us to learn more about how different calorie restrictions affect health. However, some people on social media seem intent on ruining everyone’s fun by criticizing intermittent fasting. Could we all stop and learn from what we’re doing?

In a recent study, caloric restriction led to better blood sugar levels over 12 weeks compared to intermittent fasting. However, there was no difference in results after 24 weeks. This meta-analysis also found that caloric restriction is more effective than intermittent fasting at stabilizing glucose levels and improving overall health. Although this study wasn’t as well publicized as others on the subject, it provides valuable information that should not be ignored.

It is frustrating that the authors of this meta-analysis need to mention hba1c. This suggests that they are taking a snapshot in time and generalizing about caloric restriction being better for glucose levels. The evidence does suggest that intermittent fasting can be beneficial, but it is important to note that these studies only examine short-term effects. Thomas has the biggest issue with this because he feels intermittent fasting should also be included as part of a healthy diet plan.

There are many reasons why people should try intermittent fasting. One of the benefits is that it can help you maintain a healthy weight. However, some people are afraid to do it because of what has been said about it in the media. We need to stop standing in the way of these people and giving them excuses not to try this method for themselves. This needs to change, and we can all make a difference by supporting this idea and commenting below if you agree with me. I’m irritated right now, so let’s end with something positive today!

Two groups followed a fasting diet plan. The first Group ate as many carbohydrates and sugar as they wanted, while the second Group fasted but still ate the same amount of carbohydrates and sugar. However, there was no difference in calories or macronutrients for the most part. After eight weeks, the Group who fasted with time restrictions had better weight loss than those in the other Group who continued to eat three square meals per day. So even if you don’t follow a strict fasting schedule, you’re granted some leeway by having time on your side. This helps stabilize insulin levels and circadian balance cues and enables you to stabilize food intake habits overall.

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