@@DennisBolanos for such a genus I would think you’d be able to recognize sarcasm. Thanks there Captain Obvious! I think the real message is do what’s healthy and works for you. …which I can appreciate! Hope you have a wonderful day!
I subscribed 2 weeks ago, and probably seen a dozen of his videos, and I agree, he's also debunked a few of Dr Bergs vids which I was a huge supporter of. I'm alot more critical now of Dr Bergs advice thanks to Layne. Also huge thanks to Dr Huberman for introducing me to Layne, first seen them together on his channel 4 months ago, and only recently found him again 😂
I like waking up at 4.30am and training fasted at 5am, just personal preference. Love that they tested meals 6 hours after too 😊 great video as always Layne.
I've lost 50lbs over the last year and found that doing intermittent fasting definitely helped me stay on track with my calories. I found that as long as I made sure to get my protein in (around 200 grams for me) and avoided anything processed, I felt satiated throughout the day while staying under 2500 overall calories a day. I do this over 2 meals and 1 protein shake each day. I generally skip breakfast and train fasted (6 days a week).
I, too, dropped 50 lbs with intermittent fasting. Fasting 20-23 hours a day made it easy for me to eat 2500 calories, and I, too, am almost never hungry. Nice work!
I dropped around 50 awhile back with IF, not because it was some miracle fat burning experience, but because it helped me learn discipline with my diet, and helped me control cravings. That led to me making healthier food decisions(egg whites, lean meats, more fruits and veggies) and moving away from drinking my calories(mainly beer and wine if I'm being honest)
Man that is awesome 👌. What was your fasting schedule like daily? And I'm in same boat. I am 280 lbs and need to drop 50 to 60 lbs and started doing 18 hour fast daily with 6 hour window and throw in a 24 hour fast one or two times a week.
@survivethrive2468 I've lost 30+ lbs in 9 weeks by working out twice a day, 6 days a week. I ate my maintenance calories m-f and ate under 1,000 cal sat and sun for the 1st month. For the 2nd month, I water fasted on Wed, Sat, and Sun. My 1 non-workout day has been Sat. I lost 6 lbs the first week, which was the last week of August. I lost 10 lbs in Sep. I'm about to lose 20ish in Oct. My goal was to lose 45 lbs by early December. It looks like I'm gonna do it by turkey day. Fasting works great, if you can learn to enjoy it. My diet has been extremely clean, with a few slipups here and there. FYI, I'm a 40 yrs old 6' male, and I started out at 233. I'm now 202. If you want to know more, don't hesitate to ask.
Thanks Biolayne!! Subscribed to your channel. Very informative and to the point, succinctly! Which is appreciated. Ofc had already seen you in your attia interviews - keep up the good work. Calorie restriction combined with a fitness regimen, seems to be the name of the game, in order to get our bodies where we want them to be.
It'll help if you still have enough energy to workout. If you're too tired to workout while fasted, or just don't have the same energy levels, then it will be counterproductive.
@@guijagerzemiri6657 it depends on the person. Some people feel more energetic when training fasted while others will feel lethargic. If you have more energy, you'll have a more effective workout. If you have less energy, you'll have a less effective workout.
I don't like having a full stomach when I exercise. I feel sluggish and kinda fuzzy headed. When I'm fasted, I feel better and I feel like I perform better
I'm lucky enough that I get to workout in the morning at my leisure and absolutely love being able to eat my oatmeal and eggs an hour before a workout then do a protein shake after. Feels good to me.
Fasting simply is superior. Must take into account that when fasted, you’re becoming insulin sensitive. This increases efficiency when metabolizing. At 49, I’ve been able to naturally boost HGH and put on muscle and rip off fat, simply by fasting. I have less pain and better, faster recovery and less inflammation. So many factors are missing here….
Getty I was wondering when someone was going to come into the comments spewing pseudoscience. Not only is hgh raised in a negligible amount, but hgh is not even anabolic so it would have no effect on muscle growth.
@@geoffhamann8844 Pseudoscience? HGH directly speed up the healing process and recovery process after muscle is broken down. It also boost metabolism, it’s not pseudoscience, since I’ve started fasting I can burn more fat And I have way more muscle at almost 50 years old, the science shows that HGH is boosted up to tenfold and that’s not Negligible, pseudoscience my ass.
@@chrispepoy278 iIcompletely agree with you Chris! Daily IF+low carbs(except after heavy workouts and cheat meals)+HIIT training+ focus on more balanced omega 3/6 ratios has done wonders for me healthwise: inflammation gone 95% gone, energy level at energizer bunny level, mental clarity like never before, mood stabilized, lifetime of athletes foot that would come and go now GONE! toenail fungus GONE, and best of all boners UP! i'm so sick and tired of all you people that bash people who go low carb and fast and call the trend pseudoscience. i get to eat plenty of carbs when the time is right! I had a sub sandwich, potato chips and 4 budweisers yesterday!(I gained 3 pounds but I fasted as usual today, worked out, broke fast with a 4 egg omelette, mixed nuts of pistachios, cashews, macademia nuts, and pecans and a protein bar. I'm eating spaghetti with meatballs(carbanada low carb noodles taste great!) and I will jump back into ketosis in a day or so. I bounce in and out of ketosis no problem!
@charlesmuller120 pretty much the same as yourself use I.f. on and off have spells when I eat a lot of carbs. The ones calling it pseudoscience are just the ones who have no interest in low carb/ketosis/I.f. so they simply don't want there to be any benefits.oh well they're loss!
@@geoffhamann8844 'pseudoscience'. LOL. Okay there. It is a medically established fact that fasting boosts HGH and oxidizes fat due to lack of carbohydrate intake for energy. Jesus...the CICO crowd sure does like to hang on to their pet theories.
John Meadows always said to workout fed, at least 3-4 hours before you workout. His thought was to use the nutrients to your advantage. Not really fat loss specific but a good workout should lead to better outcomes.
I totally agree that the body strives for homeostasis and will send signals to eat more when we are on an intentional fat loss diet. However, those hunger signals are also controlled by many other factors including what we eat. Many of the meals listed in the study indicated enough carbohydrate that would certainly make me more hungry even without exercise. Unmanaged hunger ruins any fat loss attempt if not mitigated. This study was not designed to mitigate hunger so naturally, those that did not eat before or after will certainly report being more hungry than the other groups. Folks who participate in well designed fasting strategies do not get hungry and therefore they do not eat more even when exercising in their fasted state.
I train fasted as my body is carbed up from the night before. I then eat 5 hours after training, total 16 hour fast 5 days a week. I have found that I am much leaner yet still have not lost muscle and have much better workouts, I am NOT hungrier and do not eat more as my diet is meats, fats and minimal seasonal fruits only. 42 years old and look, feel better than when I was 20, I have tried every diet too!! My results anyways.
Even though you’re exercising while fasting, they claim that you have a dropping energy expenditure, meaning that you don’t burn as many calories as other people would when they eat. And I keep hearing that working out in a fasted state raises your cortisol levels and lead you to the store all the food once you do eat, which turns into fat.
I find that if my goal is a calorie deficit, fasting is most convenient. I also find the less frequently I eat, the easier it is too. If you step back and think about it, your body will adapt regardless of your arbitrary scheduling of eating and exercise. So do what works best for you regarding sustainability and if you want to lose weight, calorie deficit over the long-term is the key.
I used to do my cardio following my weight training workouts and the only thing I noticed was that I would lose my muscular pump and feel absolutely awful. I also noticed that I never lost any bodyfat or real weight at all. I decided to wake up at 4am and do my cardio in the form of a jog for roughly 1 hour, obviously fasted because whose gonna wake up at 3am to eat a meal? that would be stupid. With absolutely no change in calories I rapidly began losing bodyfat , right around 40lbs in 6 months. I actually had to increase my calories significantly to stop the weigh loss as my bodyfat was right around 10% and I was happy with my look. Another nice thing was that I wasn't doing post workout cardio and going completely flat in the process. I don't really care whether fasted or unfasted is better , it just fits my daily schedule and after 15 years of this and at the age of 57 I'm in the best shape of my life.
I had the opposite experience doing cardio after a weightlifting workout, it felt great when I did it and my performance numbers still kept going up. (I didn't lose weight but that wasn't my goal at the time)
It is also about how long you fast prior to your workout. When talking about intermittent fasting, you're really only talking about hours, but with a juice fast or a water fast typically you have a longer period of fasting prior to the workout. In a juice or water fast, it also depends on what day of the fast you are exercising because it could be different. Exercising after one day of fasting or exercising after the 5th day of a juice fast. There's also something to say about the frequency of exercising. In the example in the video with fasted exercise, your body reduces energy as a way to maintain homeostasis and severe weight loss. This is key when someone is hungry and it's a matter of survival, the body will come up itself to keep the person alive by slowing down metabolic rate. This is true an example shown in the video however if you are on a juice fast and exercises repeated over days, you should see a more significant drop in weight loss and an energy level that also slows in order to compensate, but not as quickly as the weight loss and I would say this applies to exercising 1 hour or more daily. I think if you work out less than an hour, this is not a huge shock to the system and metabolic rate will adjust in order to maintain weight or only slighty reduce. Optimal fat loss is always "low and slow." A light jog or walk for an hour or longer daily would be ideal. I think it all depends also on your current weight or let's say your current bmi. Weight loss is more significant with higher bmi's. So using the example in the video, fasted exercise without a meal after will reduce energy level aka reduce metabolic rate generally, however if you are obese this may come with a significant drop in weight, if you are overweight maybe less weight loss and if you are at a healthy weight or appropriate BMI, you may not see any weight loss after fasted exercise.
As a female, I can attest to having done it both ways….fed prior to training and fasted prior to training. I already get up @ 0400 to go to the gym and have found that I can no longer eat 1-2 hours prior to training. I do find that I fatigue easier fasted; however, I still make gains either way. I agree with the “do what you prefer” statement.
I greatly enjoy Layne's information delivered with humor. I've been doing keto for 6 1/2 years. Not for weight loss, but to keep my blood sugar low. I was diagnosed as pre-diabetic about 10 years ago. At first just reducing my carb intake was bending my A1c levels. I never dropped below pre-diabetic, but I hit the lower edge a few times. After 1 1/2 years my A1c started to climb. Each time I would cut my carbs 100 grams/day in hopes of bending it back down. It kept slowly climbing. I was worried about the trend when I watch a podcast with Jeff Volek. I read 2 of his and Phinney's books and did more research and decided to to give keto a try. My first A1c test 90 days after starting keto there was big drop. For the last few years I've hovered at 5.7 to 5.9. I stumbled into IF by accident. Often I would just forget to breakfast and would go to work. A number of times I would be busy and not have lunch. Then afterwards I would think about eating, but I was going running after work. I had discovered many years before doing keto that I feel better running on an empty stomach. So, I just skipped eating until after I ran. I had read about IF and OMAD, but never really thought much about it. I didn't need to loose weight, but I started intentionally following OMAD/IF. So far no ill side effects in how I feel or in my blood work.
Quality content as always. I used to do fasted training in the morning. Found it made me hungry as shxt. I compensated after. I now eat low fat cottage cheese within 30 mins of waking and my hunger is way less and calorie control becomes much easier for me.
I used to do fasted exercise, specifically cardio, before finding your videos. Since feeding before and after exercise I've noticed better body composition. Unsure if it's related, I also notice greater strength during my workouts when I feed before and after. This is consistent whether I wake up first thing in the morning and workout, or if I wait until noon/1PM to workout.
Is having a lower metabolic rate different then having energy and motivation to do things? When I don't eat breakfast or/and maybe lunch my ability to do things, and my desire to do things greatly increases. As soon as I eat, I feel lazy and don't want to do much for hours and hours.
Sometimes I feel just as powerful and pumped to workout even if I only eat breakfast at like 6:00 and workout at like 2:00. As long as your properly fueled and not starving during you workout you should be good to go
Body is amazing! It does all the counting for you, balances energy, tries to predict energy expenditure etc. And sometimes we think we would change one thing and "hack" the mechanism 😂 anyway, great study that adds to the body of evidence. Going for a fasted run... Only because it fits my current schedule today.
Thanks, Layne! I tried to escape from those people with as little harm done as possible. I'm doing a 14(10 fast, and scrambling to try to repair the damage from that situation.
Only reason I do fasted cardio is that I feel lighter on my feet and can go way harder. Compare extremes by going to all you can eat buffet then cardio or fasted then cardio. Obviously fasted is going to be better.
The theory of my cycling & running friends is that it switches you to utilize your fat stores for energy, hence sparing your carb stores. of course this was probably read in a magazine with little data....
Diid a fasted workout today a mixture of cardio and resistance training and I struggled. I find having something light to eat such with my protein shake helps me perform better. I am about to eat cos I am absolutely starving.
Of course you have a deficiency on you’re electrolytes, next time you do a fasted workout try adding on a tea spoon of Himalayan salt to you’re water before you’re workout and tell me how it goes 😉
It does boost metabolism, it helps you workout harder and recover faster. You speaking from the studies that want people eating more times during the day and whole grains so they can make profits
Thanks for the video!! I'm trying to find out if it's worthwhile to eat carbs after training or not to keep the energy levels up for the next day, so if anyone knows let me know!
Same, but fed workouts are better for growth. If you're willing to retry you could do gatorade and protein powder, I find that works for me with minimal bloat. There's a study showing preworkout protein is more important than post, and carbs being anabolic through decreasing muscle catabolism really tips the scales towards protein synthesis.
@@MarquitoRH no not necessarily, whey protein causes a 4 hour post consumption amino acid increase in blood, so if you have a shake right before, then amino acids are ready as you're starting your training
4:20 I think the point is decidedly NOT to ensure you eat the same amount of calories as you would if you didn’t fast. The isocaloric setup is thus entirely unrealistic for those trying to achieve weight loss. It forces an equal outcome, which wouldn’t be there in practise (if you are able to sufficiently suppress your hunger theoigh various tricks without eating a lot of calories).
Long term fasting like 3 days, while conducting aerobic workouts, does this change the fat burning process? Please do a video on long term fasting benefits regarding fat loss and any other benefits. Dana White seems to be the latest widely known advocate of this. Thank you.
I think that you missed the most important clause in the title: "healthy individuals." All of the individuals in the study had BMI < 30. It is absolutely true that the first law of thermodynamics cannot be violated. It is necessary. For people who are metabolically healthy, it also sufficient. However, for people who are not metabolically healthy, it is necessary, but NOT sufficient. If a person is insulin resistant, then they will not be able to sustain fat loss over the long term, and a lot of the weight that they do lose will be lean tissue loss, and not fat loss. I would be interested to see that exact same experiment performed on a set of test subjects who were metabolically unhealthy (i.e. HbA1c > 5.7, and HOMA IR > 2.0). Are there any papers that cover that? This is one of the problems with health and fitness research. Techniques and strategies that are fine for metabolically healthy are contraindicated for the metabolically unhealthy, and vice versa. Thanks for the content though. It is thought provoking.
Ok but wouldn’t the metabolically unhealthy just have a harder time with the calories out part? Either way it’s still CICO just harder for those who weather by hormone problems or other things it effects the calories out part. So they would just have to consume less calories because you don’t burn as many as the metabolically healthy.
@@Mav646 For the metabolically unhealthy, it is not productive to think solely in terms of calories. You have to think about the effect that the food you eat has on your body. Carbohydrates raise insulin to a much greater degree than fat or protein. While your insulin is high, your body cannot access the fat that it has stored up, because one of the functions of insulin is to signal the body to release fat into the bloodstream, so that it can be converted to glucose in the liver. Furthermore, carbohydrates do not trigger the release of satiety hormones to the extent that fat and protein does, which can lead to overeating. For the metabolically unhealthy, a getting their hormones, particularly insulin, under control is a prerequisite to fat loss. Until that happens, any weight loss will be either water or lean tissue. To answer your direct question, yes, it would be harder because as you lose lean tissue, your basal metabolic rate goes down, and if you keep eating excess carbs, you will keep on overeating, because the satiety hormones are not activated as much, and while there are no essential carbohydrates, your body NEEDS certain amino acids, which can only come from protein, and essential fatty acids, which obviously come from fat. You can use discipline to fight against your body's hormones for a while, but eventually, they will win every time. It is a better and more successful strategy to work WITH your body's hormones and not AGAINST them, which is a fight that you are certain to lose.
@@odyseusjarhead602 at the end of the day it’s still CICO, if you wanna muddy the waters with all this other stuff that’s fine and might make someone feel better to know it’s gonna be harder for them or that their calories may need to be lower because they are metabolically unhealthy doesn’t change the facts they have to burn more than they consume.
@@Mav646 Again, there is a huge difference between necessary and sufficient and necessary but not sufficient. If you are insulin sensitive, then a calorie deficit is necessary AND sufficient. If you are insulin resistant, then a calorie deficit is necessary BUT NOT sufficient over the long term.
@@odyseusjarhead602 no it necessary to loose weight no matter what variables you include. My sons a type 1 diabetic he has never had a problem loosing or putting on weight. Cico trumps all! You keep saying the same thing but the fact is hormones effect the calories out portion. Ok you won’t be able to consume as much or you gotta move more.
Too many people like to assume these gimmicks actually work. Our ancestors have known how to gain and lose weight ever since they climbed out of the trees and figured out which way is up.
Ever since I started incorporating fasted bike rides into my routine, I've noticed that my non-fasted rides have gotten longer, faster, and take less fuel to finish. I think I'm just training my body to be more efficient at using fat to fuel moderate intensity riding, but the tradeoff for becoming a "better butter burner" is that the intensity of the fasted rides can't ever really dip into vigorous territory for too long. Also, hunger WILL strike at some point later in the day, and since I'm not actually trying to cut calories, I just end up partitioning them around a bit.
lately i work out right when i wake up and wait 3 hours before eating. if working out releases insulin.. and eating releases insulin.. i feel doing both at the same time would be less efficient for each process. i also feel this gives me an extra chance for protein synthesis in a day. this is merely my anecdotal evidence mixed with my interpretations of studies i'm aware of
subscribed because it was informative AND you didn't ask us to subscribe at the beginning of the video. I immediately dislike the video if the video asks to subscribe before I even know how good the content is.
1:42 so the reduction in daily energy intake (for the fasted exercise group) was basically due to eating one less meal (as per the study design)? I don’t see how that’s a revolutionary conclusion…
Fasted exercise works wonderfully well, because (almost) everyone gets up and exercises before the day’s distractions sideline the workout. Correlation, not causation.
Layne, 1st time viewer here, great vid. Would you consider a video addressing fasted exercise, both steady state and intense exercise, in terms of "losing muscle". Not sure if there is any science to back this up or dispute it. Thanks.
I eat plentiful, low / no processed foods on most days, then pick a day or two a week to fast. Workouts centered around when I’m eating well. Results are excellent, I feel good, body composition is going in the right direction 💪
At this point it seems pretty clear fasted exercise makes no difference in fat loss, but curious to your thoughts on the other health benefits of fasting? Rhonda Patrick has talked a lot about this.
A lot of enhanced athletes do fasted cardio, is there any studies showing if your enhanced or on a certain substance like clen for example that shows its beneficial to do fasted cardio? This would make an interesting video, on how different enhancements effect fasted cardio
Nice video. Doesn’t seem like they factored in metabolic flexibility. I’d love to see some studies on experienced tasters. I lift heavy while fasting. Couldn’t do it when I started now I’m strong this way and feel great
General direction of the evidence is that muscle protein synthesis (MPS) is elevated for up to 72 hours after training in novices and 48 hours for more advanced lifters. Since you mentioned other stimuli, ingesting a good amount of protein can also stimulate MPS, and that effect lasts around 3 hours. This is why Dr. Norton and other evidence-based professionals say to eat 3-5 meals a day, so you have several windows each day of elevated MPS. (But they would also say that getting sufficient protein over the course of your day is more important than any of these timing concerns.)
Workout early in the morning with no food, after a good dinner, with, good amount carbs , little fatts , Lean Protein, it is considered fasting? I do that, with supplemnt (carbs + whey + cafeíne) during the workout.
Layne is right about women not wanting to workout full. That’s me, I don’t want to be bloated and full when I workout. I don’t believe fasting is best for everyone. My husband likes to eat about an hour before working out
Would you not burn more fat if you used yohimbine or rawalstine in a fasted state? Saying that both subjects same weight, build, fat stores eating same calories a day and doing same exercise expenditure and movement throughout the day? So every variable was the exact same but fasted subject uses one of those compounds and other subject does fed cardio using no compounds?
Love this video! I’m a certified personal trainer and I get asked these questions all the time. I love how they did the study with the same person(s). I personally prefer fasted workouts (like your wife). I prefer this because I feel like I’ll throw up if I have food in my stomach, unless I eat something light prior to. Usually if I need something to hold me over I go for fruit.
Hey Layne, do you think there's a link between people who prefer fasted diets and their increased susceptibility to the food palatability reward hypothesis, aka they find most foods more palatable than others?
This addresses intermittent style fasting but not prolonged fasting protocols. I would expect that as the duration increases, metabolism may increase in turn given that the body will at some point turn to burning energy from its fats stores. I have found phenomenal energy in these states. I have fasted on 3 separate occasions; 7, 7 and 8 days durations. The first two were consecutive. Would love studies on this!
I do my morning cardio fasted…not because of any silly ideas about fat loss…or because I’m female 🙄, but simply because I do it first thing - VERY early - in the morning. I have breakfast within an hour after completing the cardio. I do my strength training in the early afternoon, about 2 hours after lunch.
He did one a while back. ruclips.net/video/UbKk9tbNrfQ/видео.html Long story short, some people are predisposed to sodium-related increases in blood pressure. If you’re one of them, or if your kidneys aren’t fully healthy, you should probably keep sodium to a minimum. The rest of us can basically have as much as we want.
The only reason that I do fasted exercise is because when I eat before, I get sick to my stomach. My perfect time to exercise is early in the day 3 hours after a meal, but most of the time, I find the time to exercise just after waking up.
I only wait to eat after my early morning workouts because I’ll want an extra meal in my long day so it just reduces the window of time to stay on track with my macros
I’m not sure I understand the “you’re not smarter than your body”comment with respect to the fact that people tend to be less spontaneously active when they’re fasted. if you are aware of this fact, you can certainly take steps to compensate.
It would helpful to compare an OMAD diet with 6 meals a day, evenly spaced over 12 hours (calories equated/exercise equated). I suspect there are substantial benefits to giving the digestive system extended periods of rest.
After a year of watching “Biolayne” what I learned is that if you want to loose weight… consume less calories than you burn! Thank you!
What took you so long to figure this out? I figured it out in a fraction of that time. It's not like it is a secret, either.
@@DennisBolanos They're being sarcastic
@@DennisBolanos for such a genus I would think you’d be able to recognize sarcasm. Thanks there Captain Obvious!
I think the real message is do what’s healthy and works for you. …which I can appreciate!
Hope you have a wonderful day!
Bottom line
I subscribed 2 weeks ago, and probably seen a dozen of his videos, and I agree, he's also debunked a few of Dr Bergs vids which I was a huge supporter of. I'm alot more critical now of Dr Bergs advice thanks to Layne. Also huge thanks to Dr Huberman for introducing me to Layne, first seen them together on his channel 4 months ago, and only recently found him again 😂
I like waking up at 4.30am and training fasted at 5am, just personal preference. Love that they tested meals 6 hours after too 😊 great video as always Layne.
I've lost 50lbs over the last year and found that doing intermittent fasting definitely helped me stay on track with my calories. I found that as long as I made sure to get my protein in (around 200 grams for me) and avoided anything processed, I felt satiated throughout the day while staying under 2500 overall calories a day. I do this over 2 meals and 1 protein shake each day. I generally skip breakfast and train fasted (6 days a week).
Losing 50lbs is a big accomplishment. Congrats.
I, too, dropped 50 lbs with intermittent fasting. Fasting 20-23 hours a day made it easy for me to eat 2500 calories, and I, too, am almost never hungry. Nice work!
I dropped around 50 awhile back with IF, not because it was some miracle fat burning experience, but because it helped me learn discipline with my diet, and helped me control cravings. That led to me making healthier food decisions(egg whites, lean meats, more fruits and veggies) and moving away from drinking my calories(mainly beer and wine if I'm being honest)
Man that is awesome 👌. What was your fasting schedule like daily? And I'm in same boat. I am 280 lbs and need to drop 50 to 60 lbs and started doing 18 hour fast daily with 6 hour window and throw in a 24 hour fast one or two times a week.
@survivethrive2468 I've lost 30+ lbs in 9 weeks by working out twice a day, 6 days a week. I ate my maintenance calories m-f and ate under 1,000 cal sat and sun for the 1st month. For the 2nd month, I water fasted on Wed, Sat, and Sun. My 1 non-workout day has been Sat. I lost 6 lbs the first week, which was the last week of August. I lost 10 lbs in Sep. I'm about to lose 20ish in Oct. My goal was to lose 45 lbs by early December. It looks like I'm gonna do it by turkey day. Fasting works great, if you can learn to enjoy it. My diet has been extremely clean, with a few slipups here and there. FYI, I'm a 40 yrs old 6' male, and I started out at 233. I'm now 202. If you want to know more, don't hesitate to ask.
Thanks Biolayne!! Subscribed to your channel. Very informative and to the point, succinctly! Which is appreciated. Ofc had already seen you in your attia interviews - keep up the good work. Calorie restriction combined with a fitness regimen, seems to be the name of the game, in order to get our bodies where we want them to be.
It'll help if you still have enough energy to workout. If you're too tired to workout while fasted, or just don't have the same energy levels, then it will be counterproductive.
How will it help? I don’t understand it. It doesnt make a difference. That’s what this video is about
@@guijagerzemiri6657 it depends on the person. Some people feel more energetic when training fasted while others will feel lethargic. If you have more energy, you'll have a more effective workout. If you have less energy, you'll have a less effective workout.
@@TeamYouphoric ok then youre right
True but I feel I'm powered by dinner from the night before
I think if you keep up your electrolytes while fasting, you should be able to exercise just fine. I like to use Redmond’s re-lyte before working out.
I don't like having a full stomach when I exercise. I feel sluggish and kinda fuzzy headed. When I'm fasted, I feel better and I feel like I perform better
I'm lucky enough that I get to workout in the morning at my leisure and absolutely love being able to eat my oatmeal and eggs an hour before a workout then do a protein shake after. Feels good to me.
Exactly the same. If you fast too much, how would you even hit your protein target?
Layne is my age and looks 15 years younger than me. He is an OG and been dropping knowledge since my 50lbs lighter days.
Fasting simply is superior. Must take into account that when fasted, you’re becoming insulin sensitive. This increases efficiency when metabolizing. At 49, I’ve been able to naturally boost HGH and put on muscle and rip off fat, simply by fasting. I have less pain and better, faster recovery and less inflammation. So many factors are missing here….
Getty I was wondering when someone was going to come into the comments spewing pseudoscience. Not only is hgh raised in a negligible amount, but hgh is not even anabolic so it would have no effect on muscle growth.
@@geoffhamann8844 Pseudoscience? HGH directly speed up the healing process and recovery process after muscle is broken down. It also boost metabolism, it’s not pseudoscience, since I’ve started fasting I can burn more fat And I have way more muscle at almost 50 years old, the science shows that HGH is boosted up to tenfold and that’s not Negligible, pseudoscience my ass.
@@chrispepoy278 iIcompletely agree with you Chris! Daily IF+low carbs(except after heavy workouts and cheat meals)+HIIT training+ focus on more balanced omega 3/6 ratios has done wonders for me healthwise: inflammation gone 95% gone, energy level at energizer bunny level, mental clarity like never before, mood stabilized, lifetime of athletes foot that would come and go now GONE! toenail fungus GONE, and best of all boners UP! i'm so sick and tired of all you people that bash people who go low carb and fast and call the trend pseudoscience. i get to eat plenty of carbs when the time is right! I had a sub sandwich, potato chips and 4 budweisers yesterday!(I gained 3 pounds but I fasted as usual today, worked out, broke fast with a 4 egg omelette, mixed nuts of pistachios, cashews, macademia nuts, and pecans and a protein bar. I'm eating spaghetti with meatballs(carbanada low carb noodles taste great!) and I will jump back into ketosis in a day or so. I bounce in and out of ketosis no problem!
@charlesmuller120 pretty much the same as yourself use I.f. on and off have spells when I eat a lot of carbs.
The ones calling it pseudoscience are just the ones who have no interest in low carb/ketosis/I.f. so they simply don't want there to be any benefits.oh well they're loss!
@@geoffhamann8844 'pseudoscience'. LOL. Okay there. It is a medically established fact that fasting boosts HGH and oxidizes fat due to lack of carbohydrate intake for energy. Jesus...the CICO crowd sure does like to hang on to their pet theories.
John Meadows always said to workout fed, at least 3-4 hours before you workout. His thought was to use the nutrients to your advantage. Not really fat loss specific but a good workout should lead to better outcomes.
I totally agree that the body strives for homeostasis and will send signals to eat more when we are on an intentional fat loss diet. However, those hunger signals are also controlled by many other factors including what we eat. Many of the meals listed in the study indicated enough carbohydrate that would certainly make me more hungry even without exercise. Unmanaged hunger ruins any fat loss attempt if not mitigated. This study was not designed to mitigate hunger so naturally, those that did not eat before or after will certainly report being more hungry than the other groups. Folks who participate in well designed fasting strategies do not get hungry and therefore they do not eat more even when exercising in their fasted state.
I train fasted as my body is carbed up from the night before. I then eat 5 hours after training, total 16 hour fast 5 days a week.
I have found that I am much leaner yet still have not lost muscle and have much better workouts, I am NOT hungrier and do not eat more as my diet is meats, fats and minimal seasonal fruits only.
42 years old and look, feel better than when I was 20, I have tried every diet too!!
My results anyways.
I got the same results doing that too.
Even though you’re exercising while fasting, they claim that you have a dropping energy expenditure, meaning that you don’t burn as many calories as other people would when they eat. And I keep hearing that working out in a fasted state raises your cortisol levels and lead you to the store all the food once you do eat, which turns into fat.
I find that if my goal is a calorie deficit, fasting is most convenient. I also find the less frequently I eat, the easier it is too.
If you step back and think about it, your body will adapt regardless of your arbitrary scheduling of eating and exercise.
So do what works best for you regarding sustainability and if you want to lose weight, calorie deficit over the long-term is the key.
I prefer fasted exercise, I feel lighter and stronger early in the morning.
I used to do my cardio following my weight training workouts and the only thing I noticed was that I would lose my muscular pump and feel absolutely awful. I also noticed that I never lost any bodyfat or real weight at all. I decided to wake up at 4am and do my cardio in the form of a jog for roughly 1 hour, obviously fasted because whose gonna wake up at 3am to eat a meal? that would be stupid. With absolutely no change in calories I rapidly began losing bodyfat , right around 40lbs in 6 months. I actually had to increase my calories significantly to stop the weigh loss as my bodyfat was right around 10% and I was happy with my look. Another nice thing was that I wasn't doing post workout cardio and going completely flat in the process. I don't really care whether fasted or unfasted is better , it just fits my daily schedule and after 15 years of this and at the age of 57 I'm in the best shape of my life.
When do you do your weight training then? Or did you ditch that
I had the opposite experience doing cardio after a weightlifting workout, it felt great when I did it and my performance numbers still kept going up. (I didn't lose weight but that wasn't my goal at the time)
It is also about how long you fast prior to your workout. When talking about intermittent fasting, you're really only talking about hours, but with a juice fast or a water fast typically you have a longer period of fasting prior to the workout.
In a juice or water fast, it also depends on what day of the fast you are exercising because it could be different. Exercising after one day of fasting or exercising after the 5th day of a juice fast.
There's also something to say about the frequency of exercising. In the example in the video with fasted exercise, your body reduces energy as a way to maintain homeostasis and severe weight loss. This is key when someone is hungry and it's a matter of survival, the body will come up itself to keep the person alive by slowing down metabolic rate. This is true an example shown in the video however if you are on a juice fast and exercises repeated over days, you should see a more significant drop in weight loss and an energy level that also slows in order to compensate, but not as quickly as the weight loss and I would say this applies to exercising 1 hour or more daily. I think if you work out less than an hour, this is not a huge shock to the system and metabolic rate will adjust in order to maintain weight or only slighty reduce.
Optimal fat loss is always "low and slow." A light jog or walk for an hour or longer daily would be ideal.
I think it all depends also on your current weight or let's say your current bmi. Weight loss is more significant with higher bmi's. So using the example in the video, fasted exercise without a meal after will reduce energy level aka reduce metabolic rate generally, however if you are obese this may come with a significant drop in weight, if you are overweight maybe less weight loss and if you are at a healthy weight or appropriate BMI, you may not see any weight loss after fasted exercise.
Layne, you are the Forking man. Keep pumping this stuff out. The world needs to hear it!
We’re they fat adapted or just fasting? Protein intake? Diet?
Thank you Dr. Layne love your videos
Very in line with your previous posts on this topic. Great post again💪🏼💪🏼👏👏👏
As a female, I can attest to having done it both ways….fed prior to training and fasted prior to training. I already get up @ 0400 to go to the gym and have found that I can no longer eat 1-2 hours prior to training. I do find that I fatigue easier fasted; however, I still make gains either way. I agree with the “do what you prefer” statement.
I greatly enjoy Layne's information delivered with humor. I've been doing keto for 6 1/2 years. Not for weight loss, but to keep my blood sugar low. I was diagnosed as pre-diabetic about 10 years ago. At first just reducing my carb intake was bending my A1c levels. I never dropped below pre-diabetic, but I hit the lower edge a few times. After 1 1/2 years my A1c started to climb. Each time I would cut my carbs 100 grams/day in hopes of bending it back down. It kept slowly climbing. I was worried about the trend when I watch a podcast with Jeff Volek. I read 2 of his and Phinney's books and did more research and decided to to give keto a try. My first A1c test 90 days after starting keto there was big drop. For the last few years I've hovered at 5.7 to 5.9.
I stumbled into IF by accident. Often I would just forget to breakfast and would go to work. A number of times I would be busy and not have lunch. Then afterwards I would think about eating, but I was going running after work. I had discovered many years before doing keto that I feel better running on an empty stomach. So, I just skipped eating until after I ran. I had read about IF and OMAD, but never really thought much about it. I didn't need to loose weight, but I started intentionally following OMAD/IF. So far no ill side effects in how I feel or in my blood work.
Your thoughts on Jason Fung?
Quality content as always. I used to do fasted training in the morning. Found it made me hungry as shxt. I compensated after. I now eat low fat cottage cheese within 30 mins of waking and my hunger is way less and calorie control becomes much easier for me.
Great video 💪 thanks 👍
I used to do fasted exercise, specifically cardio, before finding your videos. Since feeding before and after exercise I've noticed better body composition. Unsure if it's related, I also notice greater strength during my workouts when I feed before and after. This is consistent whether I wake up first thing in the morning and workout, or if I wait until noon/1PM to workout.
Finally...science regarding the issue. Btw, your powerlifting program is working great for me. Thanks!
Is having a lower metabolic rate different then having energy and motivation to do things? When I don't eat breakfast or/and maybe lunch my ability to do things, and my desire to do things greatly increases. As soon as I eat, I feel lazy and don't want to do much for hours and hours.
I prefer fasted exercise too. I feel sick if I eat before I work out
Pretty interesting using Ramadan research as a source. Could the spirituality of the event provide a different outcome to your average faster though?
Sometimes I feel just as powerful and pumped to workout even if I only eat breakfast at like 6:00 and workout at like 2:00. As long as your properly fueled and not starving during you workout you should be good to go
Perfect info as always!!
Great info. I really appreciate your content.
Great video again Layne. Another one of those things, if you like doing it, and it's the only way you can do it, keep doing it.
💯
Another great video, thanks for the info. I like hearing about these studies.
This was a clear and helpful explanation. Thank you!
Body is amazing! It does all the counting for you, balances energy, tries to predict energy expenditure etc. And sometimes we think we would change one thing and "hack" the mechanism 😂 anyway, great study that adds to the body of evidence. Going for a fasted run... Only because it fits my current schedule today.
well said..
Thanks, Layne! I tried to escape from those people with as little harm done as possible. I'm doing a 14(10 fast, and scrambling to try to repair the damage from that situation.
Only reason I do fasted cardio is that I feel lighter on my feet and can go way harder. Compare extremes by going to all you can eat buffet then cardio or fasted then cardio. Obviously fasted is going to be better.
It’s cool how smart our bodies are even when we try to outsmart ourselves. Thanks for the info!
very helpful video thank you
The theory of my cycling & running friends is that it switches you to utilize your fat stores for energy, hence sparing your carb stores. of course this was probably read in a magazine with little data....
Great info! Thx!
Once again, the body is smarter than we are.
I like to have fasted liss in the morning. But for my strength related workouts I need some carbs and protein before
Great content!
Love this channel ♥
As always, some of the best evidence based tips that come down to what feels best for yourself.
Diid a fasted workout today a mixture of cardio and resistance training and I struggled. I find having something light to eat such with my protein shake helps me perform better. I am about to eat cos I am absolutely starving.
Of course you have a deficiency on you’re electrolytes, next time you do a fasted workout try adding on a tea spoon of Himalayan salt to you’re water before you’re workout and tell me how it goes 😉
It does boost metabolism, it helps you workout harder and recover faster. You speaking from the studies that want people eating more times during the day and whole grains so they can make profits
This layne 2.0, non-douche approach is great. Please keep it up.
Thanks for the video!!
I'm trying to find out if it's worthwhile to eat carbs after training or not to keep the energy levels up for the next day, so if anyone knows let me know!
I’m like Holly Layne… I like the feeling of a tight, empty stomach for lifting 🏋️♀️
Same, but fed workouts are better for growth. If you're willing to retry you could do gatorade and protein powder, I find that works for me with minimal bloat. There's a study showing preworkout protein is more important than post, and carbs being anabolic through decreasing muscle catabolism really tips the scales towards protein synthesis.
@@devoncampbell531 Ah that magical anabolic window really is a thing then ?
@@MarquitoRH no not necessarily, whey protein causes a 4 hour post consumption amino acid increase in blood, so if you have a shake right before, then amino acids are ready as you're starting your training
Always good info
Thank you
4:20 I think the point is decidedly NOT to ensure you eat the same amount of calories as you would if you didn’t fast. The isocaloric setup is thus entirely unrealistic for those trying to achieve weight loss. It forces an equal outcome, which wouldn’t be there in practise (if you are able to sufficiently suppress your hunger theoigh various tricks without eating a lot of calories).
too freaking good!! as always.
Long term fasting like 3 days, while conducting aerobic workouts, does this change the fat burning process? Please do a video on long term fasting benefits regarding fat loss and any other benefits. Dana White seems to be the latest widely known advocate of this. Thank you.
I think that you missed the most important clause in the title: "healthy individuals." All of the individuals in the study had BMI < 30. It is absolutely true that the first law of thermodynamics cannot be violated. It is necessary. For people who are metabolically healthy, it also sufficient. However, for people who are not metabolically healthy, it is necessary, but NOT sufficient. If a person is insulin resistant, then they will not be able to sustain fat loss over the long term, and a lot of the weight that they do lose will be lean tissue loss, and not fat loss. I would be interested to see that exact same experiment performed on a set of test subjects who were metabolically unhealthy (i.e. HbA1c > 5.7, and HOMA IR > 2.0). Are there any papers that cover that? This is one of the problems with health and fitness research. Techniques and strategies that are fine for metabolically healthy are contraindicated for the metabolically unhealthy, and vice versa. Thanks for the content though. It is thought provoking.
Ok but wouldn’t the metabolically unhealthy just have a harder time with the calories out part? Either way it’s still CICO just harder for those who weather by hormone problems or other things it effects the calories out part. So they would just have to consume less calories because you don’t burn as many as the metabolically healthy.
@@Mav646 For the metabolically unhealthy, it is not productive to think solely in terms of calories. You have to think about the effect that the food you eat has on your body. Carbohydrates raise insulin to a much greater degree than fat or protein. While your insulin is high, your body cannot access the fat that it has stored up, because one of the functions of insulin is to signal the body to release fat into the bloodstream, so that it can be converted to glucose in the liver. Furthermore, carbohydrates do not trigger the release of satiety hormones to the extent that fat and protein does, which can lead to overeating. For the metabolically unhealthy, a getting their hormones, particularly insulin, under control is a prerequisite to fat loss. Until that happens, any weight loss will be either water or lean tissue. To answer your direct question, yes, it would be harder because as you lose lean tissue, your basal metabolic rate goes down, and if you keep eating excess carbs, you will keep on overeating, because the satiety hormones are not activated as much, and while there are no essential carbohydrates, your body NEEDS certain amino acids, which can only come from protein, and essential fatty acids, which obviously come from fat. You can use discipline to fight against your body's hormones for a while, but eventually, they will win every time. It is a better and more successful strategy to work WITH your body's hormones and not AGAINST them, which is a fight that you are certain to lose.
@@odyseusjarhead602 at the end of the day it’s still CICO, if you wanna muddy the waters with all this other stuff that’s fine and might make someone feel better to know it’s gonna be harder for them or that their calories may need to be lower because they are metabolically unhealthy doesn’t change the facts they have to burn more than they consume.
@@Mav646 Again, there is a huge difference between necessary and sufficient and necessary but not sufficient. If you are insulin sensitive, then a calorie deficit is necessary AND sufficient. If you are insulin resistant, then a calorie deficit is necessary BUT NOT sufficient over the long term.
@@odyseusjarhead602 no it necessary to loose weight no matter what variables you include. My sons a type 1 diabetic he has never had a problem loosing or putting on weight. Cico trumps all! You keep saying the same thing but the fact is hormones effect the calories out portion. Ok you won’t be able to consume as much or you gotta move more.
Too many people like to assume these gimmicks actually work. Our ancestors have known how to gain and lose weight ever since they climbed out of the trees and figured out which way is up.
Hey Mr. Layne I would to love see your point of view on GMO (genetic modified organism) foods if it's possible.
Ever since I started incorporating fasted bike rides into my routine, I've noticed that my non-fasted rides have gotten longer, faster, and take less fuel to finish. I think I'm just training my body to be more efficient at using fat to fuel moderate intensity riding, but the tradeoff for becoming a "better butter burner" is that the intensity of the fasted rides can't ever really dip into vigorous territory for too long. Also, hunger WILL strike at some point later in the day, and since I'm not actually trying to cut calories, I just end up partitioning them around a bit.
lately i work out right when i wake up and wait 3 hours before eating. if working out releases insulin.. and eating releases insulin.. i feel doing both at the same time would be less efficient for each process.
i also feel this gives me an extra chance for protein synthesis in a day. this is merely my anecdotal evidence mixed with my interpretations of studies i'm aware of
Are multiple sessions of short workouts in a day better? Thank you for the great videos.
I would assume not. One workout a day 4-6x a week
subscribed because it was informative AND you didn't ask us to subscribe at the beginning of the video. I immediately dislike the video if the video asks to subscribe before I even know how good the content is.
1:42 so the reduction in daily energy intake (for the fasted exercise group) was basically due to eating one less meal (as per the study design)? I don’t see how that’s a revolutionary conclusion…
Fasted exercise works wonderfully well, because (almost) everyone gets up and exercises before the day’s distractions sideline the workout. Correlation, not causation.
Layne, 1st time viewer here, great vid. Would you consider a video addressing fasted exercise, both steady state and intense exercise, in terms of "losing muscle". Not sure if there is any science to back this up or dispute it. Thanks.
Doesn't the type of workout make a difference? i.e. cardio or resistance training?
What about if I take GH, cardarine, ephedrine, yohimbine and caffeine during the fasting and training period? Thoughts?
I eat plentiful, low / no processed foods on most days, then pick a day or two a week to fast. Workouts centered around when I’m eating well.
Results are excellent, I feel good, body composition is going in the right direction 💪
At this point it seems pretty clear fasted exercise makes no difference in fat loss, but curious to your thoughts on the other health benefits of fasting? Rhonda Patrick has talked a lot about this.
A lot of enhanced athletes do fasted cardio, is there any studies showing if your enhanced or on a certain substance like clen for example that shows its beneficial to do fasted cardio? This would make an interesting video, on how different enhancements effect fasted cardio
So informative. Dietitian approved!
What about fasted exercise in combination with a keto diet?
thanks
Nice video. Doesn’t seem like they factored in metabolic flexibility. I’d love to see some studies on experienced tasters. I lift heavy while fasting. Couldn’t do it when I started now I’m strong this way and feel great
NEW QUESTION: What is the duration after training (or a muscle building stimulus) that muscles will continue to build with the correct nutrition?
General direction of the evidence is that muscle protein synthesis (MPS) is elevated for up to 72 hours after training in novices and 48 hours for more advanced lifters.
Since you mentioned other stimuli, ingesting a good amount of protein can also stimulate MPS, and that effect lasts around 3 hours. This is why Dr. Norton and other evidence-based professionals say to eat 3-5 meals a day, so you have several windows each day of elevated MPS. (But they would also say that getting sufficient protein over the course of your day is more important than any of these timing concerns.)
Workout early in the morning with no food, after a good dinner, with, good amount carbs , little fatts , Lean Protein, it is considered fasting? I do that, with supplemnt (carbs + whey + cafeíne) during the workout.
Layne is right about women not wanting to workout full. That’s me, I don’t want to be bloated and full when I workout. I don’t believe fasting is best for everyone. My husband likes to eat about an hour before working out
Would you not burn more fat if you used yohimbine or rawalstine in a fasted state? Saying that both subjects same weight, build, fat stores eating same calories a day and doing same exercise expenditure and movement throughout the day? So every variable was the exact same but fasted subject uses one of those compounds and other subject does fed cardio using no compounds?
Love this video! I’m a certified personal trainer and I get asked these questions all the time. I love how they did the study with the same person(s). I personally prefer fasted workouts (like your wife). I prefer this because I feel like I’ll throw up if I have food in my stomach, unless I eat something light prior to. Usually if I need something to hold me over I go for fruit.
Basically do fasted exercise with a meal after of lots of protein and you’ll increase you’re muscle ratio
Where is the question repository that determines what videos get published?
Comment for the algo - thanks for all you do!
Hey Layne, do you think there's a link between people who prefer fasted diets and their increased susceptibility to the food palatability reward hypothesis, aka they find most foods more palatable than others?
This addresses intermittent style fasting but not prolonged fasting protocols. I would expect that as the duration increases, metabolism may increase in turn given that the body will at some point turn to burning energy from its fats stores. I have found phenomenal energy in these states. I have fasted on 3 separate occasions; 7, 7 and 8 days durations. The first two were consecutive. Would love studies on this!
I put the majority of my calories around my workout. Big breakfast, big workout, big lunch, lite dinner.
I do my morning cardio fasted…not because of any silly ideas about fat loss…or because I’m female 🙄, but simply because I do it first thing - VERY early - in the morning. I have breakfast within an hour after completing the cardio. I do my strength training in the early afternoon, about 2 hours after lunch.
can you make a video about sodium and how it affects our health? is it actually harmful to go above "2500mg recommended daily " by the FDA?
He did one a while back.
ruclips.net/video/UbKk9tbNrfQ/видео.html
Long story short, some people are predisposed to sodium-related increases in blood pressure. If you’re one of them, or if your kidneys aren’t fully healthy, you should probably keep sodium to a minimum. The rest of us can basically have as much as we want.
Great info. However, no insight into entropy or body symbiosis.
What about fasted with yohimbine?
5:13 OF COURSE their energy intake was not different when they were forced to eat an isocaloric diet!
I only do fasted cardio in the morning jog. And then later on eat and do my workouts. 💪💪
You don't have to eat more if your diet is planned and calories measured.
The only reason that I do fasted exercise is because when I eat before, I get sick to my stomach. My perfect time to exercise is early in the day 3 hours after a meal, but most of the time, I find the time to exercise just after waking up.
I only wait to eat after my early morning workouts because I’ll want an extra meal in my long day so it just reduces the window of time to stay on track with my macros
I’m not sure I understand the “you’re not smarter than your body”comment with respect to the fact that people tend to be less spontaneously active when they’re fasted. if you are aware of this fact, you can certainly take steps to compensate.
first of all do we need studys on common sense,you eat less you lose more
,next
It would helpful to compare an OMAD diet with 6 meals a day, evenly spaced over 12 hours (calories equated/exercise equated).
I suspect there are substantial benefits to giving the digestive system extended periods of rest.