New Studies Reveal the BEST Type of Intermittent Fasting

Brad Stanfield

Jan 7, 2025

Episode description

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Here are the links to the research papers referenced in the video:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627766/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990190/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5355425/
https://iris.unito.it/retrieve/handle/2318/1739566/635675/Bo%20et%20al%20Revised.pdf
https://www.cochrane.org/CD013496/VASC_does-limiting-times-you-eat-intermittent-fasting-prevent-cardiovascular-disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772850/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322506/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867436/
https://pubmed.ncbi.nlm.nih.gov/17998028/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6266071/
https://www.nature.com/articles/ijo2015138
https://pmc.ncbi.nlm.nih.gov/articles/PMC5657289/
https://pubmed.ncbi.nlm.nih.gov/34511160/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3227713/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10799113/

Thumbnail by James Kelly
Video edited by Troy Young
Script by John Milliken

The links above are affiliate links, so I receive a small commission every time you use them to purchase a product. The content contained in this video, and its accompanying description, is not intended to replace viewers’ relationships with their own medical practitioner. Always speak with your doctor regarding the content of this channel, and especially before using any products, services, or devices discussed on this channel.

Episode description

Mindsip insights from this episode:

Front-load daily calories for better blood sugar control

Our bodies are better at processing food earlier in the day, which results in lower blood sugar levels after breakfast than after dinner.

#glucose

#nutrition

Monitor heart rate after late meals for better recovery

Using a smartwatch, you can observe that a late, heavy dinner keeps your overnight heart rate higher, indicating poorer recovery.

#HR

#recovery

Prioritize early dinner to enhance eating habits

Instead of focusing on the length of your eating window, the most important factor is when it ends, aiming for an early dinner.

#meal-timing

#nutrition

Question time-restricted feeding's impact on human autophagy

We currently lack evidence that time-restricted feeding triggers autophagy in humans in the same way it does for rodents.

#autophagy

#fasting

Recognize fasting benefits as calorie reduction only

A 2021 Cochrane meta-analysis found that when calorie intake is matched, time-restricted feeding offers no extra benefits for weight loss or blood sugar.

#fasting

#weight-loss

Avoid multi-day fasts to preserve muscle mass

Avoid multi-day fasts because of their negative impact on muscle mass, which is difficult to rebuild.

#fasting

#muscle

Supplement with TMG to boost strength and endurance during workouts

The speaker takes TMG (trimethylglycine) to enhance strength, power, and endurance in combination with exercise.

#exercise

#TMG

Eat early to enhance sleep quality

Eating an early, light dinner improves sleep quality by allowing your body to focus on repair instead of digestion.

#digestion

#sleep

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