Fasted Exercise Boosts Weight Loss? | Educational Video | Biolayne
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- Опубликовано: 8 фев 2022
- Original study:
www.nature.com/articles/s4136...
No difference in fat loss between fasted & non-fasted exercise: pubmed.ncbi.nlm.nih.gov/25429...
www.mdpi.com/2411-5142/2/4/43...
Fasted exercise may impede performance: pubmed.ncbi.nlm.nih.gov/29315...
Fasting reduces physical activity: pubmed.ncbi.nlm.nih.gov/34674...
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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 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'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)
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
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.
Layne, you are the Forking man. Keep pumping this stuff out. The world needs to hear it!
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.
Very in line with your previous posts on this topic. Great post again💪🏼💪🏼👏👏👏
Layne is my age and looks 15 years younger than me. He is an OG and been dropping knowledge since my 50lbs lighter days.
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.
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)
Another great video, thanks for the info. I like hearing about these studies.
I prefer fasted exercise, I feel lighter and stronger early in the morning.
Perfect info as always!!
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?
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.
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.
This was a clear and helpful explanation. Thank you!
Finally...science regarding the issue. Btw, your powerlifting program is working great for me. Thanks!
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.
Great info. I really appreciate your content.
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.
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.
Once again, the body is smarter than we are.
This video must be shared with the fanatics from “What I’ve learned” channel.
PS: Great channel who turned into a group for keto and IF fanatics..
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.
💯
Great info! Thx!
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.
It’s cool how smart our bodies are even when we try to outsmart ourselves. Thanks for the info!
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.
As always, some of the best evidence based tips that come down to what feels best for yourself.
very helpful video thank you
Great video 💪 thanks 👍
This layne 2.0, non-douche approach is great. Please keep it up.
We’re they fat adapted or just fasting? Protein intake? Diet?
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
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!
too freaking good!! as always.
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.
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.
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?
Great content!
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.
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.
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.
So informative. Dietitian approved!
Pretty interesting using Ramadan research as a source. Could the spirituality of the event provide a different outcome to your average faster though?
Your thoughts on Jason Fung?
Love this channel ♥
What about if I take GH, cardarine, ephedrine, yohimbine and caffeine during the fasting and training period? Thoughts?
Always good info
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..
Doesn't the type of workout make a difference? i.e. cardio or resistance training?
I like to have fasted liss in the morning. But for my strength related workouts I need some carbs and protein before
Hey Mr. Layne I would to love see your point of view on GMO (genetic modified organism) foods if it's possible.
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....
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.
Thank you
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
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.
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?
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.
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
I prefer fasted exercise too. I feel sick if I eat before I work out
I've got a comment for you, bud... I IM everyday & have since 2014, it works great for me, the caveat being that I have a lot of control over my eating compared to what I see other people struggle with. I don't eat fast food, I don't binge on sweets, I do eat what I want, it just so happens that most of what I want is healthy. Poor me...
I wake up at 04:00, I workout between 05:00 - 06:00, I don't eat my first meal until 12:00. Typically, I eat from 12:00 - 20:00, but I will eat at 10:00 if I am particularly hungry or if I think my 12:00 meal might be delayed for some reason. For those of you who can count, that means I workout & don't usually eat my post workout meal for 6 hours.
I think I am stronger & more energetic fasted, perhaps placebo? Regardless, I have felt this way since I started IM & I have no good reason to stop. I think the thing that gets overlooked the most in these studies is consistency. If you eat the same calories/macros/nutrients everyday & set your goals to an appropriate level, you will lose body fat. Consistency is much more important that any eating pattern. Also, educate yourself about what you actually eat... I know so many people who think that starving yourself is good for fat loss or they seriously underestimate how much they actually eat. Ignorance is the quickest way to fail. And yes, you have to have some idea (ie. count) of how much you are eating. At least until you understand what it looks like. People will eat McDonalds combos twice a day & say they barely ate anything. Fucking silly.
What about fasted exercise in combination with a keto diet?
thanks
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 ?
@@marcdaniels9079 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
Where is the question repository that determines what videos get published?
Comment for the algo - thanks for all you do!
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
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.)
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 your dead on thank you for keeping it real!
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 💪
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 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.
Thanks Layne! I’ve been curious about this and I think this answered all my questions. Although I hadn’t thought about reduced energy expenditure as a result of fasted exercise, but that makes sense.
Typing this as I’m in the middle of a long fasted walk and I’m hungry as fuck. ;)
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.
That sweater is dope
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
What about fasted with yohimbine?
Damn Jake Johnson got buff asf.
As always do what works, no one size fits all.
I can fast on recovery days just fine, but I have less energy and go to sleep earlier. On training days if I don’t get enough carbs before training I last about 40 minutes and then hit a wall.
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.
Fasted exercise works wonderfully well, because (almost) everyone gets up and exercises before the day’s distractions sideline the workout. Correlation, not causation.
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 feel when i pump on an empty stomach in the morning and wait a good 8 hours til meal time is good for pump. I just do one recovery shake after and wait. I do it every other day
For me it works.
Can't exercise with food in my stomach......or there has to be a huge huge gap after I've eaten
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.
Good info
What I have been saying
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).
I don't like to eat before lifting either but I drink a couple scoops of protein first thing in the am, lift, and then usually since I'm not hungry I have some high sugar drink (OJ+cranberry juice) + another couple scoops of protein. Then I'll typically eat 3-4 hours later then eat dinner as well. 4 protein feedings spread evenly through the day.. somewhat IF I guess but mainly because I really am just not hungry in the morning. I can manage if it's like a high sugar cereal or something.. but that's about it haha
Clicked faster than fasting. See what I did there?
I wish muscle/protein synthesis was mentioned in these studies, fat loss is one thing, but what about muscle growth when consuming a meal right after a resistance workout or lean body mass loss if you fast for 18-24 hours
If you're resistance training and fasting 18-24 hours, your going to have blunted muscle protein synthesis while fasting compared to ingesting more frequent protein boluses. You're body can't really store aminos. He's done a video on studies showing the fasting groups losing way more LBM than regular feeding calorie restricted.
@@r.bracemaker1734 hell yeah thank you for this
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.