Omg Layne, I owe you so much. I can happily keep on track with healthy eating because of you. I would have gone to the dark side so many times with peoples uneducated post. Thank you so much.
Great explanations, Layne. I love how you not only break down the details and use the technical terms, but also use simple analogies so that none of these details go over our heads.
I actually really appreciated the sincerity and focus on the data and education in this one. Sometimes sarcasm is just confusing. This was very helpful.
@@yoijoe13 Is there any research that proves you have to sleep? 4 days after I quit sleeping I felt my spiritual presence grow closer to God and every day since then he tells me more Wonders of his beautiful Creation.
i like the way you explained the short term effect vs long term effect subject. your vids not only educate us as viewers, but also helps us relate the information to others.
I love that Layne has such good control of himself that during these educational videos he never drops a single curse word (or maybe he does and they reshoot and edit it 😂)
That podcast is where I first heard of Layne. Peter said his priority this coming year was to add some muscle mass so he was going to cut back on fasting. I don’t believe they disagree on most points nutritionally. They both understand time restricted eating is a tool in the box that can control calories… The thing they didn’t discuss was autophagy. The future podcast is going to be on leucine, which is Layne’s area of expertise
I have really enjoyed your videos.. I just found them a few weeks ago and absolutely enjoy the research you back up with these talking points.. keep it up brother.
Layne, longevity scientist do NOT believe mTOR is bad (thats not true), they believe we (humans today) have mTOR turned on to long and need a balance between mTOR and AMPK signaling pathways.
I think he’s saying that if you add up the time mTOR is on is the same, i.e three short periods throughout the day or one long period with something like omad, it’s more of how much than when.
@@daniel-zu4kp he also tries to say a higher protein diet doesnt effect longevity ehre the studies show that its not only caloric defecit that increase longevity its dierectly related to anamal protein. He cherry picks data
Dr Peter Attia and dr Ronda Patrick agree that you should alternate eating and fasting periods, e. g. Dr Attia fasts for 7 days every 3 months. I thought this is pretty much a consensus in the scientific longevity community- the fasting periods are to probably activate autophagy (it's not sure what period activates it in humans, but that's what they predict based on the data). Would it not be beneficial to do what data may indicate, even if it's not 100% sure? Because it may not be sure in our lifetime. Is it not optimal to alternate eating and fasting periods to potentially achieve the autophagy-depletion and then regenaration-growth effect? I'd be very interested in Your thoughts.
I agree 100% that short term affects do not mean that that will continue on to the long term. However In the clip you showed the person said eat every 2-3 hours. Even if the short term is only say 1.5 hours, your negative short term affects become half your day, and if you continue to eat every 2-3 hours every single day, Your short term becomes so regular that it becomes a long term affect.
Great video Layne! I wonder what you'd say in the regards to biologist and geneticist David Sinclair who is a big proponent of infrequent meals for increasing lifespan. It seems he has recently switched from two meals per day to one in the evening. I believe he says that eating infrequently strengthens the body through hormesis, autophagy, and activating genes that are associated with longevity. Another argument for this pattern of eating is that that this eating pattern likely more closely mimics early humans dietary pattern and therefore it makes sense that it can work for us, too.
Yes, it's because metabolic "modes" take time to switch into. You can't be in ketosis within 3 hours of not eating or the fast you undertake whilst asleep. You see different pathways activating all the way along from a few hours to a few days to a week of not eating. Even fasting for a whole day is likely not going to cause autophagy in the average person (can take up to 4 days), but obvs if you are already on a sub-maintenance diet, that will happen sooner. Would be great if Layne could let us know if this was something he wasn't considering, or if he thinks autophagy is just not a big deal to longevity or not well evidenced enough, or something.
@@biolayne1 I've nothing against intermittent fasting or whatever. However, a lot of the fervent enthusiasm towards those diets often seems inspired not by data from human trials, but rather, by some charismatic figure who endorses it, or by some catchy analogy about how our body works, or some story about how how our ancient ancestors must have lived. These aren't terrible reasons to adopt a diet, but they are trumped by good old data from scientific experiments which show how the human body *actually* responds to certain diets.
@@biolayne1 Really appreciated, thank you Layne for clearing that up. That is one key piece he doesn't seem to mention during his interviews. ....In light of this, and since calories don't matter as many would like us to believe, I will ramp up my bread and beer intake to reap some benefits from the hungry yeast hehe
I'm not sure I'm comfortable with "short-term does not predict long-term". Eventually, it comes down to short-term mechanisms being representative to those that happen long-term. If we don't expect short-term to be predictive of longterm, then all initial testing needs to be done long-term to begin with. That isn't the case tho. You start with short-term studies with the assumption that they might also hold up long-term
I just find IF a much easier way to control total calories. Eating many tiny meals is not only inconvenient but I’m hungry all day long rather than just pushing through the morning until lunch time.
@biolayne can you please make a video regarding longevity and eating protein from animal/plant sources and also whether fasting like a couple days improve lifespan as Leo and Longevity claims?
I was hoping you would make a video on this topic. I literally just watched a video from a general but popular science channel on "how to slow aging" ; and some of this fasting talk was mentioned at the end of the video that suggested longevity benefits in doing so. But being that this issue is better suited to your wheelhouse; I'm glad to see you've sliced the "fasting = longevity" belief down to what's really going on.
We would only know that if everyone in their late 80s 90s and 100s told us by the way I have been fasting for decades etc. Its nice to think we have the power to potentially add years
Yeah. For example, you can fast for 23 hours a day, if that one hour you eat Little Caesars and a pint of ice cream every day, that's 4000 calories, so you would still get fat.
Students always ask why I hardly lose my temper at their antics, in a way I know they will be better in the long term. How they choose to act in class doesn't really define them. I know my time is coming to an end eventually and that they are the next generation.
Great video, thank you! I was hoping you would cover some of the diet/lifestyle and longevity claims out there as it's such a hot topic. Could you please also talk about at which point caloric restriction goes from being good to someone to being bad for longevity/health, and why? There's a point where leaner/more CR is detrimental, but where? Is there reliable data on this (the monkey/mice studies are debatable)? Where does that lower BMI limit of 18.5 come from?
Big fan of your videos. But i have to say, intermittent fasting made it possible to control my hunger and cravings and get into calories deficit without feeling hungry all the time. It’s a great tool.
Thanks! I found fasting stressful. I am at moderate to high activity. I initially lost weight because of calorie deficit but then calories ended up too low. I could tell that my metabolism slowed because I plateaued. When I had to add calories back, it was hard and actually uncomfortable when I only had 8 hours to eat. Protein is very satiating and I just wasn’t hungry enough to eat 100 g of protein in 8 hours! Now that I’m eating smaller amounts throughout my waking hours, I feel better and my clothes fit even better. I lost an additional two pounds since I stopped fasting and increased calories by 300.
I lost more weight when I'm not starving myself. My body stopped holding onto every single calorie and worked better when it knows I'm eating regularly
Fasting is a great tool.. but if it’s all you do it sucks, your whole day revolves around waiting to eat and you end up just killing time to get to your eating window.
I would love to hear your thoughts about mitochondrial uncoupling in response to TRF and dietary polyphenols & MCT's and the potential impacts in humans. Your content is a true gift Doc. 🙂
Since this is a relatively recent video I'm hoping to get some sort of response here. While I understand that the gist of lifespan improvements is simply due to calorie restriction, what does the data say about other lifestyle/lifespan diseases and regular bouts of long term fasts, like 24-48 hours? My main thought here is the effect of the autophagy response in longer fasting periods (Which I know can also be induced by hard exercise.)?
Can we evaluate the caloric intake/needs of large mammals that have different meal timing such as a gorilla and a lion? I’m not a zoologist but it seems like the gorilla is not a fan of fasting whereas the lion seems to have extended periods of fasting.
It makes sense that eating equated calories over many meals or during a time restricted window should have similar outcomes. However for foodophiles like me, I am much more likely to overeat if grabbing food regularly during the day than when intermittent fasting. So for me it is not the fasting itself that gives the benefit, but fasting enables me to just eat less and not go off piste! :)
same goes for weight loss, i had trouble or at the very least felt really hard loseing weight with calorie restriction, yet i can do water fasting 1-4 days quite easy, and not overeat when done, or maybe a bit just first day after, still overall big caloric restriction, + i get a massive mental boost seeing weight drop by the day and not just the water weight, altho that honestly still gives a nice mental boost as well xD
Another fantastic video! Thank you! I'd love to see you do one on the belief that "too much" protein "makes you fat." Oddly, I've had several female clients come to me lately with this concern. They're convinced that if they eat more than ~40g/day, they'll suddenly tip the scales.
I find the term “caloric restriction” so confusing. It sounds like eating at a caloric deficit for life will make you live longer. Does caloric restriction just mean eating at maintenance?
Good video! I do IF but it's because I found out that I feel better not eating for the majority of the day. It's also better for my line of work as I work in an ER and sometimes I don't have the time to stop and take a break.
I agree! I IF just cause it makes me feel good. And I work out very hard in the gym. Not trying to lose weight buts excess fat is gradually going away. DI like that "hollow" feeling. My posture is better. Not because of IF but I just feel better.
@@jameswoodall9261 That's great! I lost around 40-50 pounds since I started IF, but I think it's because I can't eat as much as before. I only eat in a 2-3h window now because I don't have more time in the day.
@@rk28984 Good for you. I know IF has really been blown up but even if all the claims arn't true, if it works for the person, that's sgood enough. But it's not a magic pill. You're doings your part also. If you can find any time to exercise it will make a difference. Doesn't have to be the gonzo stuff I get into either. Small amounts will make a difference. And yes, walking will do just fine.
I’m not a fasting die hard or anything but didn’t someone win a Nobel prize on autophagy? I thought he discovered all kinds of benefits on the cellular level from a 36-72hr fast? Not saying doing that every 3 days is good either but, would doing something like that once every 1-3 months be beneficial? Obviously for those who are eating at a surplus but, are you saying there’s no additional benefits for those who eat in an overall deficit or those who are in a healthy weight and lean/muscular and eat at maintenance either?
Hard to get to a million subs man. Especially Layne is very educational. Most channels that have that many subs are more entertainment based. Now to me Layne is entertaining as well. But to answer your question, yea I answered it.
So very helpful! Thank you for doing these videos! It has helped my wife and I so much to stay focused on what matters when eating and dieting and allowing us to enjoy life. Also thank you for your amazing products we use carbon diet and the workout builder. Awesome stuff!
What about autophagy then? Like if you compare 2 approaches where 1 is just plain old calorie restriction and one OMAD but control have both of them in an identical calorie deficit. I'd be intrested to look into that.
if you wanna lose weight eat less than you are currently eating. regarding longevity... it's more important to be happy. if you're living, you're dying. don't worry about when it's gonna happen. peace be to all.
l believe you are being reductionist by summarizing the negative effects of inflammation by equating outcomes of similiar areas under the curve. One could speculate that long fasting cycles with correspondingly short feeding and inflamed states would optimize healing. That is what working out is after all. You train for two hours, rest for 22h. Heartrate and blood pressure spike. We know however that this is beneficial to cardiovascular health. What about 40 min of training, 3x a day? Same area under the curve but I'd expect different outcomes. What is healthier? A short spike in blood pressure or a prolonged elevation to a proportionally smaller degree? I'd expect different health outcomes despite same area under the curve. Overall, it comes down to whether you'd want inflammation to spike or be chronically elevated. The mechanisms by which the body tries to mitigate them are uncountable but many of them will work better in one scenario over the other.
I totally agree. Layne is clearly very smart and educated, but he’s reducing himself in the same way as the IF evangelists. Longevity scientists have never suggested mTOR reduces lifespan, it’s the over expression of mTOR, just like the over expression of insulin “can” lead to metabolic disease. Humans naturally fasted longer before modern times. Yes obesity is the leading cause of diabetes, however there is also a significant increase of diabetes in normal weight people. I’ve discovered this can be due to stress and cortisol. I started 16/8 IF 8 years ago before a single fitness influencer discovered the marketing potential. I tried it because of the research on life extension and growth hormone increase. A few months in, I discovered I wasn’t experiencing hypoglycaemic events anymore. Something that would happen if I ate in the morning and didn’t have time to eat until mid afternoon. This was generally coupled with high cortisol levels due to stress. I’m normal weight and had dealt with this for 20 plus years. Doctors tested me twice for diabetes. Sure I could have managed the hypoglycaemia without fasting, but busy life and obligations made it really difficult. For 20 years I followed the diabetic diet (bodybuilding diet) of 6 meals per day. It got progressively worse. IF has been a game changer, hypoglycaemia is not fun.
@@limoric1 humans fasted because they had no access to food. Keep in mind our ancestors who would fast from days to weeks also did not have a life expectancy the exceeded 30 years
@@Supernaturalman92 life expectancy is a misleading statistic. In 1800, the child mortality rate in the US was 46.3%. Life expectancy was about 35 years. Using today’s child mortality, life expectancy would be around 68 in 1800. That still accounts for disease, war, etc. A Roman who survived birth, did not fight in war and avoided disease, could expect to live into their 70’s.
Very interesting and clarifying. But a question: i read a study that fasting increases stem cells production especially on older people. What's your position on this?
Calories equated, macros equated, does shorter eating window improve insulin sensitivity (area under curve of insulin)? If yes, does that promote longevity because glucose disposal mechanism improves? If yes, does the positive effect of more efficient glucose disposal negated by a possible poorer body composition (loss in lean tissue percentage) due to time restricted eating? What is better for longevity, better body composition (more lean tissue) or more efficient glucose disposal mechanism (better insulin sensitivity)?
I used to utilize IF when I had a busy school schedule, it made sticking to the restriction window extremely easy. Once I got out of school and had a more free schedule, I swapped to caloric restriction by increasing fibre. Applicability, adherence and circumstance will be the deciding factor in what 'diet' protocol works for someone. I never bought into the blood sugar spike nonsense cause it all sounded like marketing tactics to me. Having said that I do enjoy practicing an extended fast once a year, simply cause it helps me psychologically retrain my hunger cues.
I wish he talked a bit about personal glucose tolerance (and personal fat threshold) he talked around it, but it’s actually pretty unsurprising- glucose only matters if it’s above your ability to tolerate it, which, like everything else in the world, isn’t so delicate as anything fractionally above some baseline. Humans have wiggle room. And also like everything else, which his does point out, humans can even exceed their limits occasionally and recover from it. You don’t lose a year of your life with every single hangover, better believe a doughnut isn’t going to be worse. But live above your limits, yea, of course you wreck yourself
I understood there were health/longevity benefits from early time-restricted feeding (eating morning/afternoon, but not evening). Is this not correct? Also, we need data on longer fasts, and whether that improves longevity.
@@Simon-talks There's always more to know, but at this point it's not as much left, the data will tell what's what as well. We might be able to get more specific by combining for instance DNA testing in the future, but we can at least say with certainty that many of the fad diets does nothing magic if anything at all.
I think it is about autophagy with fasting, but that requires pretty drastic fasting that would be very destructive if applied too often. This is that part of fasting that may actually make a difference in longevity.
I think the effects of autophagy have been grossly exaggerated to seem like this miracle drug type effect, just like most aspects of these fad diets tend to sell so you join their cult instead of the next.
Layne’s talked about autophagy before, for example here: ruclips.net/video/NLl0DZBP2Wo/видео.html Long story short, it’s not something that IF unlocks, it’s something that already happens. Many actions and conditions can increase autophagy, including exercise and caloric restriction of any sort.
That’s what happens when people attach their identity to their beliefs. It’s not enough for their chosen diet (or parenting style or investment strategy) to be just as good as other options, it has to be better.
tell that to my Italian aunts who all lived past 100 lmao waking up with coffee and pastries every morning and throughout the day never mind all the pasta, bread and butter!
What is your opinion on Leo and longevity's channel? In general. Also, don't take this the wrong way, but your Mike audio is terrible in this video, very muffled.
Correction Layne. In the context of eating healthy and exercising, the scientific evidence shows that acute responses such as mTOR, cortisol, insulin increases ARE predictive of long term outcomes, just that they are not predictive of *negative* long term outcomes. Of course you're not wrong, it just amuses me how you have to clear this up for some people who should understand this somewhat of a paradoxical idea implicitly.
@@biolayne1 My comment was rather clunkily stated. I was merely attempting to support your central point (w/tongue in cheek) about the confusion between short-term acute effects and chronic effects. Take resistance training e.g., would not the rise in cortisol or the microtearing of muscles from weightlifting--i.e. ostensibly short term *negative* effects be predictive of or associated with long term positive effects?
So layne, I’m at a cross roads I really am help me out man. I started keto, roughly within my budget and it did help my hunger massively. I also do 16:8 IF which I love. I only have a bulletproof coffee in the morning. My main goal is to put on a little bit of lean muscle for my size which I’ve struggled with for 12 years. I’ve tried every. And I mean every diet and training regime I can think of. I’m a natural Ectomorph so it’s not easy. My question is if I’m on a rough keto (70-90g of carbs as well) a day over 2 meals and then fast every day is that going to have any negative impact?
I know this question is not for me but as an ectomorph would it not be beneficial to include more carbs ? You are skinny trying to get big right ? That would help you on your muscle journey. I myself am an endomorph and for me the keto diet helped me lose almost 60 pounds because of the calorie restriction. Anyways I mean no offense I am basically assuming.
@@lombardo141 I wouldn’t say trying to get big so much. I’d just like to put a little bit more lean muscle on. I have tried carb loaded diets in the past creating etc the lot. And see only marginal and I mean marginal results. So for me to cope with the bloatedness and lack of energy I get from having lots of carbs, not to mention I get hungry really quick. It just doesn’t make sense?
@@THEOvERSiZEDMeATBALL Yeah but just like Layne said, difference is between several smaller meals, which put lower stress on them vs one big meal which puch much bigger stress and then they can rest. It seems like there's no differences long term. But feel free to do some reaserch on this topic.
Hey layne, I was taught that it's thought that eating excess and trying to grow shortens life expectancy due to mitosis. Seeing cells only have a limited number of times they can divide before telomeres shorten and chromosomes get affected and cell cycle turn to apoptosis as checkpoints find errors. Obviously environment and diet plus lifestyle habits can keeps telomeres there at different lengths but yeah, that's where I think the fasting myth came from?
I really hope you do a video dedicated to mTor and protein regarding longevity. I keep getting bombarded by anti-protein vegans and David Sinclair fans preaching how reducing protein is the bees knees.
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So basically if I just stop eating food all together, than I will be immortal!
Getting started on this right meow!
You won't grow old, that's for sure
Terns out it works but u just keep getting hungrier
Haha, look up breatharians.
Yeah, I mean, haven’t you heard of breatherians?
no. you get to meet god
I love these calm, mature, professional, untriggered videos, Layne, keep em coming!
Totally agree. HOW-E-VER, do also keep coming videos where you bash and yell and laugh at morons :D
what do you mean un triggered , he was ready to explode LOL
Man u gotta keep these videos going. So informative, educational and pedagogical. Great work Layne
Omg Layne, I owe you so much. I can happily keep on track with healthy eating because of you. I would have gone to the dark side so many times with peoples uneducated post. Thank you so much.
Great explanations, Layne. I love how you not only break down the details and use the technical terms, but also use simple analogies so that none of these details go over our heads.
Keep doing these vids Layne - epic analysis and interrogation of the actual data
Spitting facts my dude. This is one of the best channels out there.
I actually really appreciated the sincerity and focus on the data and education in this one. Sometimes sarcasm is just confusing. This was very helpful.
The visual quality of your content has definitely improved. Nice job, Layne! Thanks for the info!
If you want to age faster than anyone you know, become a heavy smoker and drinker.
U forgot no sleeper
Or be president. Their before and after photos show some pretty amazing results.
@@yoijoe13 Is there any research that proves you have to sleep? 4 days after I quit sleeping I felt my spiritual presence grow closer to God and every day since then he tells me more Wonders of his beautiful Creation.
@@johnsmiff8328 those are called sleep deprivation hallucinations.
@@simstar6557 It's _healthy_ and it's how God is so close to me. God speaks only to the Strong who swear off their vile addiction to sleep.
The point about working out raising all those blood markers in the short term was so well made. Great content. Thanks for this!
Layne keeps saying "Guess what," "Guess what"... Another great educational video. Thanx Layne always delivers.😎
i like the way you explained the short term effect vs long term effect subject. your vids not only educate us as viewers, but also helps us relate the information to others.
You deserve way more views and subscribers on this channel.
This is needed in todays longevity discussions
Thanks Layne, great video.
After a long and painfull IG discussion this is just what I needed, and I like it. Well done!
I love that Layne has such good control of himself that during these educational videos he never drops a single curse word (or maybe he does and they reshoot and edit it 😂)
Be good to hear you and Peter Attia chat about fasting
was thinking the same.
He was on Peter's podcast not too long ago. They plan on doing another one I think.
That podcast is where I first heard of Layne. Peter said his priority this coming year was to add some muscle mass so he was going to cut back on fasting. I don’t believe they disagree on most points nutritionally. They both understand time restricted eating is a tool in the box that can control calories… The thing they didn’t discuss was autophagy. The future podcast is going to be on leucine, which is Layne’s area of expertise
I have really enjoyed your videos.. I just found them a few weeks ago and absolutely enjoy the research you back up with these talking points.. keep it up brother.
Layne hittin us with hard facts 🔥
Layne, longevity scientist do NOT believe mTOR is bad (thats not true), they believe we (humans today) have mTOR turned on to long and need a balance between mTOR and AMPK signaling pathways.
I find that sometimes Layne is overexaggerating someones words, just to make a point himself. And I agree with you.
@@Sisyphusmyth1993 He is bad to devalue a lot of potenially good interventions.
@@Sisyphusmyth1993 yes... but he is easting every 2 hours... so he cant do that "knowing" and telling about AMPK ;)..
I think he’s saying that if you add up the time mTOR is on is the same, i.e three short periods throughout the day or one long period with something like omad, it’s more of how much than when.
@@daniel-zu4kp he also tries to say a higher protein diet doesnt effect longevity ehre the studies show that its not only caloric defecit that increase longevity its dierectly related to anamal protein. He cherry picks data
Dr Peter Attia and dr Ronda Patrick agree that you should alternate eating and fasting periods, e. g. Dr Attia fasts for 7 days every 3 months. I thought this is pretty much a consensus in the scientific longevity community- the fasting periods are to probably activate autophagy (it's not sure what period activates it in humans, but that's what they predict based on the data). Would it not be beneficial to do what data may indicate, even if it's not 100% sure? Because it may not be sure in our lifetime. Is it not optimal to alternate eating and fasting periods to potentially achieve the autophagy-depletion and then regenaration-growth effect? I'd be very interested in Your thoughts.
I don’t care. Their opinion is not data
Layne’s videos and info are always 🔥!
So important video thank you!
I agree 100% that short term affects do not mean that that will continue on to the long term. However In the clip you showed the person said eat every 2-3 hours. Even if the short term is only say 1.5 hours, your negative short term affects become half your day, and if you continue to eat every 2-3 hours every single day, Your short term becomes so regular that it becomes a long term affect.
Great video Layne!
I wonder what you'd say in the regards to biologist and geneticist David Sinclair who is a big proponent of infrequent meals for increasing lifespan. It seems he has recently switched from two meals per day to one in the evening. I believe he says that eating infrequently strengthens the body through hormesis, autophagy, and activating genes that are associated with longevity. Another argument for this pattern of eating is that that this eating pattern likely more closely mimics early humans dietary pattern and therefore it makes sense that it can work for us, too.
D. Sinclair to came to my mind too, a reaction would be nice
Based on research in fucking yeast 😑
Yes, it's because metabolic "modes" take time to switch into. You can't be in ketosis within 3 hours of not eating or the fast you undertake whilst asleep. You see different pathways activating all the way along from a few hours to a few days to a week of not eating. Even fasting for a whole day is likely not going to cause autophagy in the average person (can take up to 4 days), but obvs if you are already on a sub-maintenance diet, that will happen sooner. Would be great if Layne could let us know if this was something he wasn't considering, or if he thinks autophagy is just not a big deal to longevity or not well evidenced enough, or something.
@@biolayne1 I've nothing against intermittent fasting or whatever. However, a lot of the fervent enthusiasm towards those diets often seems inspired not by data from human trials, but rather, by some charismatic figure who endorses it, or by some catchy analogy about how our body works, or some story about how how our ancient ancestors must have lived. These aren't terrible reasons to adopt a diet, but they are trumped by good old data from scientific experiments which show how the human body *actually* responds to certain diets.
@@biolayne1 Really appreciated, thank you Layne for clearing that up. That is one key piece he doesn't seem to mention during his interviews.
....In light of this, and since calories don't matter as many would like us to believe, I will ramp up my bread and beer intake to reap some benefits from the hungry yeast hehe
BEST. CHANNEL. EVER.
Very much precious information in detail. Great vid!
I'm not sure I'm comfortable with "short-term does not predict long-term". Eventually, it comes down to short-term mechanisms being representative to those that happen long-term. If we don't expect short-term to be predictive of longterm, then all initial testing needs to be done long-term to begin with. That isn't the case tho. You start with short-term studies with the assumption that they might also hold up long-term
didn't you hear his example about short term vs ling term when it comes to exercise? Short term and long term are two different things
@@NJN23 it isn't relevant to my objection
It’s like you can’t read…
I just find IF a much easier way to control total calories. Eating many tiny meals is not only inconvenient but I’m hungry all day long rather than just pushing through the morning until lunch time.
@biolayne can you please make a video regarding longevity and eating protein from animal/plant sources and also whether fasting like a couple days improve lifespan as Leo and Longevity claims?
"you HAVE to eat at SOME point" LMAOOO
As usual Dr. Layne cleaning the air !
Thank you for the video. I'm really new to nutrition and training and have been learning a lot from you
I was hoping you would make a video on this topic. I literally just watched a video from a general but popular science channel on "how to slow aging" ; and some of this fasting talk was mentioned at the end of the video that suggested longevity benefits in doing so. But being that this issue is better suited to your wheelhouse; I'm glad to see you've sliced the "fasting = longevity" belief down to what's really going on.
One word...autophagy, you don't get that from regular diets
Love the content 👌Always
You need to use an audio compressor for when you raise your talk, so you don't hurt our ears if we use headphones
from my experience this is highly individual, some people just feel better eating often, others less often and more. you do you.
We would only know that if everyone in their late 80s 90s and 100s told us by the way I have been fasting for decades etc. Its nice to think we have the power to potentially add years
Great content as always
So it comes down to calories consume,not intermittent fasting?
Yeah. For example, you can fast for 23 hours a day, if that one hour you eat Little Caesars and a pint of ice cream every day, that's 4000 calories, so you would still get fat.
@@AdventFate What if I ate all of that once daily but at 0600 breakfast?
Students always ask why I hardly lose my temper at their antics, in a way I know they will be better in the long term. How they choose to act in class doesn't really define them. I know my time is coming to an end eventually and that they are the next generation.
What about authophagy, delaying telomeric erosion and hormesis?
Great video, thank you! I was hoping you would cover some of the diet/lifestyle and longevity claims out there as it's such a hot topic. Could you please also talk about at which point caloric restriction goes from being good to someone to being bad for longevity/health, and why? There's a point where leaner/more CR is detrimental, but where? Is there reliable data on this (the monkey/mice studies are debatable)? Where does that lower BMI limit of 18.5 come from?
Big fan of your videos. But i have to say, intermittent fasting made it possible to control my hunger and cravings and get into calories deficit without feeling hungry all the time. It’s a great tool.
Thanks! I found fasting stressful. I am at moderate to high activity. I initially lost weight because of calorie deficit but then calories ended up too low. I could tell that my metabolism slowed because I plateaued. When I had to add calories back, it was hard and actually uncomfortable when I only had 8 hours to eat. Protein is very satiating and I just wasn’t hungry enough to eat 100 g of protein in 8 hours! Now that I’m eating smaller amounts throughout my waking hours, I feel better and my clothes fit even better. I lost an additional two pounds since I stopped fasting and increased calories by 300.
I lost more weight when I'm not starving myself. My body stopped holding onto every single calorie and worked better when it knows I'm eating regularly
Another brilliant science based video. We need more. Please👍
Love your videos! 👏
What about 3-7 day fasts (Peter Attia style) with the intent of increasing autophagy, etc.?
OMAD is best choice I’ve ever done about diet !
OMAD fan here also got me to my weight goals. Am still doing it because it works for me.
Yep, long overdue…I’m subscribing.
Fasting is a great tool.. but if it’s all you do it sucks, your whole day revolves around waiting to eat and you end up just killing time to get to your eating window.
I would love to hear your thoughts about mitochondrial uncoupling in response to TRF and dietary polyphenols & MCT's and the potential impacts in humans. Your content is a true gift Doc. 🙂
Great video!
Since this is a relatively recent video I'm hoping to get some sort of response here. While I understand that the gist of lifespan improvements is simply due to calorie restriction, what does the data say about other lifestyle/lifespan diseases and regular bouts of long term fasts, like 24-48 hours? My main thought here is the effect of the autophagy response in longer fasting periods (Which I know can also be induced by hard exercise.)?
Can we evaluate the caloric intake/needs of large mammals that have different meal timing such as a gorilla and a lion?
I’m not a zoologist but it seems like the gorilla is not a fan of fasting whereas the lion seems to have extended periods of fasting.
love the editing!
It makes sense that eating equated calories over many meals or during a time restricted window should have similar outcomes. However for foodophiles like me, I am much more likely to overeat if grabbing food regularly during the day than when intermittent fasting. So for me it is not the fasting itself that gives the benefit, but fasting enables me to just eat less and not go off piste! :)
same goes for weight loss, i had trouble or at the very least felt really hard loseing weight with calorie restriction, yet i can do water fasting 1-4 days quite easy, and not overeat when done, or maybe a bit just first day after, still overall big caloric restriction, + i get a massive mental boost seeing weight drop by the day and not just the water weight, altho that honestly still gives a nice mental boost as well xD
I love these videos.
Dude have you reviewed the vertical diet?? If not we need that one peer reviewed.
Another fantastic video! Thank you!
I'd love to see you do one on the belief that "too much" protein "makes you fat." Oddly, I've had several female clients come to me lately with this concern. They're convinced that if they eat more than ~40g/day, they'll suddenly tip the scales.
I find the term “caloric restriction” so confusing. It sounds like eating at a caloric deficit for life will make you live longer. Does caloric restriction just mean eating at maintenance?
Good video Layne
Good video!
I do IF but it's because I found out that I feel better not eating for the majority of the day. It's also better for my line of work as I work in an ER and sometimes I don't have the time to stop and take a break.
I agree! I IF just cause it makes me feel good. And I work out very hard in the gym. Not trying to lose weight buts excess fat is gradually going away. DI like that "hollow" feeling. My posture is better. Not because of IF but I just feel better.
@@jameswoodall9261 That's great! I lost around 40-50 pounds since I started IF, but I think it's because I can't eat as much as before. I only eat in a 2-3h window now because I don't have more time in the day.
@@rk28984 Good for you. I know IF has really been blown up but even if all the claims arn't true, if it works for the person, that's sgood enough. But it's not a magic pill. You're doings your part also. If you can find any time to exercise it will make a difference. Doesn't have to be the gonzo stuff I get into either. Small amounts will make a difference. And yes, walking will do just fine.
I’m not a fasting die hard or anything but didn’t someone win a Nobel prize on autophagy? I thought he discovered all kinds of benefits on the cellular level from a 36-72hr fast? Not saying doing that every 3 days is good either but, would doing something like that once every 1-3 months be beneficial? Obviously for those who are eating at a surplus but, are you saying there’s no additional benefits for those who eat in an overall deficit or those who are in a healthy weight and lean/muscular and eat at maintenance either?
So explain to me why Layne still doesn't have over a million subscribers?
Hard to get to a million subs man. Especially Layne is very educational. Most channels that have that many subs are more entertainment based. Now to me Layne is entertaining as well. But to answer your question, yea I answered it.
@@outerspacing9207 Well I like that Layne has kept it real all this time and didn't dilute his content. Hope he gets more subscribers soon though
No wonder he doesn't
Because he has a personality disorder and lots of people can't stand him including me!
So very helpful! Thank you for doing these videos! It has helped my wife and I so much to stay focused on what matters when eating and dieting and allowing us to enjoy life. Also thank you for your amazing products we use carbon diet and the workout builder. Awesome stuff!
What about autophagy then? Like if you compare 2 approaches where 1 is just plain old calorie restriction and one OMAD but control have both of them in an identical calorie deficit. I'd be intrested to look into that.
if you wanna lose weight eat less than you are currently eating. regarding longevity... it's more important to be happy. if you're living, you're dying. don't worry about when it's gonna happen. peace be to all.
I like to fast because it is simply easier than counting calories, also I am Catholic and there is a religious element for fasting.
,
👏🏽👏🏽👏🏽👏🏽👏🏽
What do you think about the longevity diet by Valter Longo?
Thank you, thank you. I really need to hear the common sense breakdown sometimes because I am susceptible to the simplicity of extremes.
l believe you are being reductionist by summarizing the negative effects of inflammation by equating outcomes of similiar areas under the curve. One could speculate that long fasting cycles with correspondingly short feeding and inflamed states would optimize healing. That is what working out is after all. You train for two hours, rest for 22h. Heartrate and blood pressure spike. We know however that this is beneficial to cardiovascular health. What about 40 min of training, 3x a day? Same area under the curve but I'd expect different outcomes. What is healthier? A short spike in blood pressure or a prolonged elevation to a proportionally smaller degree? I'd expect different health outcomes despite same area under the curve.
Overall, it comes down to whether you'd want inflammation to spike or be chronically elevated. The mechanisms by which the body tries to mitigate them are uncountable but many of them will work better in one scenario over the other.
It’s not reductionist. It’s data
@@biolayne1 that is such a lazy response
I totally agree. Layne is clearly very smart and educated, but he’s reducing himself in the same way as the IF evangelists. Longevity scientists have never suggested mTOR reduces lifespan, it’s the over expression of mTOR, just like the over expression of insulin “can” lead to metabolic disease. Humans naturally fasted longer before modern times. Yes obesity is the leading cause of diabetes, however there is also a significant increase of diabetes in normal weight people. I’ve discovered this can be due to stress and cortisol. I started 16/8 IF 8 years ago before a single fitness influencer discovered the marketing potential. I tried it because of the research on life extension and growth hormone increase. A few months in, I discovered I wasn’t experiencing hypoglycaemic events anymore. Something that would happen if I ate in the morning and didn’t have time to eat until mid afternoon. This was generally coupled with high cortisol levels due to stress. I’m normal weight and had dealt with this for 20 plus years. Doctors tested me twice for diabetes. Sure I could have managed the hypoglycaemia without fasting, but busy life and obligations made it really difficult. For 20 years I followed the diabetic diet (bodybuilding diet) of 6 meals per day. It got progressively worse. IF has been a game changer, hypoglycaemia is not fun.
@@limoric1 humans fasted because they had no access to food. Keep in mind our ancestors who would fast from days to weeks also did not have a life expectancy the exceeded 30 years
@@Supernaturalman92 life expectancy is a misleading statistic. In 1800, the child mortality rate in the US was 46.3%. Life expectancy was about 35 years. Using today’s child mortality, life expectancy would be around 68 in 1800. That still accounts for disease, war, etc. A Roman who survived birth, did not fight in war and avoided disease, could expect to live into their 70’s.
Great stuff you my dude. What happened to kiefer?
Very interesting and clarifying.
But a question: i read a study that fasting increases stem cells production especially on older people.
What's your position on this?
Calories equated, macros equated, does shorter eating window improve insulin sensitivity (area under curve of insulin)? If yes, does that promote longevity because glucose disposal mechanism improves? If yes, does the positive effect of more efficient glucose disposal negated by a possible poorer body composition (loss in lean tissue percentage) due to time restricted eating? What is better for longevity, better body composition (more lean tissue) or more efficient glucose disposal mechanism (better insulin sensitivity)?
I used to utilize IF when I had a busy school schedule, it made sticking to the restriction window extremely easy. Once I got out of school and had a more free schedule, I swapped to caloric restriction by increasing fibre. Applicability, adherence and circumstance will be the deciding factor in what 'diet' protocol works for someone. I never bought into the blood sugar spike nonsense cause it all sounded like marketing tactics to me. Having said that I do enjoy practicing an extended fast once a year, simply cause it helps me psychologically retrain my hunger cues.
I wish he talked a bit about personal glucose tolerance (and personal fat threshold) he talked around it, but it’s actually pretty unsurprising- glucose only matters if it’s above your ability to tolerate it, which, like everything else in the world, isn’t so delicate as anything fractionally above some baseline. Humans have wiggle room. And also like everything else, which his does point out, humans can even exceed their limits occasionally and recover from it. You don’t lose a year of your life with every single hangover, better believe a doughnut isn’t going to be worse. But live above your limits, yea, of course you wreck yourself
I understood there were health/longevity benefits from early time-restricted feeding (eating morning/afternoon, but not evening). Is this not correct? Also, we need data on longer fasts, and whether that improves longevity.
I want to come back as a mouse in my next life, man there's a ton of research about what to do to live long. 🙌
According to doctors in the 1950's, smoking was healthy too and encouraged, lol
@@Simon-talks That was back when they had actual coke in Coca-Cola, they could die and not know about it for years.
@@PSA78 the point is, all along science, we’ve thought we knew something. Only to find out later we didn’t 🤷♂️
@@Simon-talks There's always more to know, but at this point it's not as much left, the data will tell what's what as well. We might be able to get more specific by combining for instance DNA testing in the future, but we can at least say with certainty that many of the fad diets does nothing magic if anything at all.
@@PSA78 certainly. And that eating artificial, fake junk is unhealthy. And that exercise is healthy.
So what I'm taking from this is that I should stop eating and stop exercising
What’s going on with the sound layne
I think it is about autophagy with fasting, but that requires pretty drastic fasting that would be very destructive if applied too often. This is that part of fasting that may actually make a difference in longevity.
That still may be making the mistake of conflating acute spikes in autophagy versus chronic levels or basal levels in the long term
I think the effects of autophagy have been grossly exaggerated to seem like this miracle drug type effect, just like most aspects of these fad diets tend to sell so you join their cult instead of the next.
Layne’s talked about autophagy before, for example here: ruclips.net/video/NLl0DZBP2Wo/видео.html
Long story short, it’s not something that IF unlocks, it’s something that already happens. Many actions and conditions can increase autophagy, including exercise and caloric restriction of any sort.
Amen. Subscribed.
It seems they really want the best way to be to just not eat. SMH. How about eat a balanced diet. Eat when hungry. And exercise?
That's to ez and logical for them
That’s what happens when people attach their identity to their beliefs. It’s not enough for their chosen diet (or parenting style or investment strategy) to be just as good as other options, it has to be better.
I work at the NIA :)
tell that to my Italian aunts who all lived past 100 lmao waking up with coffee and pastries every morning and throughout the day never mind all the pasta, bread and butter!
What is your opinion on Leo and longevity's channel? In general.
Also, don't take this the wrong way, but your Mike audio is terrible in this video, very muffled.
Damn finally o voice of hope on YT
Eating constantly over a lifetime increases the need for more insulin. This leads to higher blood pressure and arterial damage.
God I’m so happy I found this channel
What about skinny diabetics? What's making them insulin resistant?
Party on, Layne!
Correction Layne. In the context of eating healthy and exercising, the scientific evidence shows that acute responses such as mTOR, cortisol, insulin increases ARE predictive of long term outcomes, just that they are not predictive of *negative* long term outcomes. Of course you're not wrong, it just amuses me how you have to clear this up for some people who should understand this somewhat of a paradoxical idea implicitly.
What science is this? Please feel free to make a citation
@@biolayne1 My comment was rather clunkily stated. I was merely attempting to support your central point (w/tongue in cheek) about the confusion between short-term acute effects and chronic effects. Take resistance training e.g., would not the rise in cortisol or the microtearing of muscles from weightlifting--i.e. ostensibly short term *negative* effects be predictive of or associated with long term positive effects?
@@iecrimeyou're wasting your time and energy mate he ain't interested in anything you've got to say.
So layne, I’m at a cross roads I really am help me out man. I started keto, roughly within my budget and it did help my hunger massively. I also do 16:8 IF which I love. I only have a bulletproof coffee in the morning.
My main goal is to put on a little bit of lean muscle for my size which I’ve struggled with for 12 years. I’ve tried every. And I mean every diet and training regime I can think of. I’m a natural Ectomorph so it’s not easy.
My question is if I’m on a rough keto (70-90g of carbs as well) a day over 2 meals and then fast every day is that going to have any negative impact?
I know this question is not for me but as an ectomorph would it not be beneficial to include more carbs ? You are skinny trying to get big right ? That would help you on your muscle journey. I myself am an endomorph and for me the keto diet helped me lose almost 60 pounds because of the calorie restriction. Anyways I mean no offense I am basically assuming.
@@lombardo141 I wouldn’t say trying to get big so much. I’d just like to put a little bit more lean muscle on. I have tried carb loaded diets in the past creating etc the lot. And see only marginal and I mean marginal results. So for me to cope with the bloatedness and lack of energy I get from having lots of carbs, not to mention I get hungry really quick. It just doesn’t make sense?
@@tavislucaso oof !! You have it tough. Good luck to you my man. Eventually you will find the answers 👍
@@lombardo141 cheers buddy you know my pain haha
What about the notion that fasting is better because it gives your stomach & digestive and other systems a "break"?
Layne talk about it in ones of his last videos. It is of course bullshit. Your hart and lungs never get breaks and work out fine for years.
@@przemysawj6499 it's the stomach, pancreas and liver. That would benefit every now and again from a fast I would I imagine.
@@THEOvERSiZEDMeATBALL Yeah but just like Layne said, difference is between several smaller meals, which put lower stress on them vs one big meal which puch much bigger stress and then they can rest. It seems like there's no differences long term. But feel free to do some reaserch on this topic.
@@THEOvERSiZEDMeATBALL asked on WHAT EVIDENCE?
@@biolayne1 I'm not attempting to state a fact lol, I'm just saying what could be possible.
Hey layne, I was taught that it's thought that eating excess and trying to grow shortens life expectancy due to mitosis. Seeing cells only have a limited number of times they can divide before telomeres shorten and chromosomes get affected and cell cycle turn to apoptosis as checkpoints find errors. Obviously environment and diet plus lifestyle habits can keeps telomeres there at different lengths but yeah, that's where I think the fasting myth came from?
I really hope you do a video dedicated to mTor and protein regarding longevity. I keep getting bombarded by anti-protein vegans and David Sinclair fans preaching how reducing protein is the bees knees.