Over these few past years, the popularity of intermittent fasting or ‘IF’ has exploded. Though the patterns of short-term fasting are thousands of years of old, the idea of “skipping meals” or pushing them for later has only surfaced in the fitness world few years ago. This has raised a lot of eyebrows in the fitness community, and also surfaced a ton of myths.
The 5 Benefits:
1.) In non-obese men, an intermittent fasting testosterone study showed that fasting increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.
Study - http://www.ncbi.nlm.nih.gov/pubmed/?term=Pituitary-testicular+axis+in+obese+men+during+short-term+fasting.
2.) Testosterone is positively correlated with insulin sensitivity.
Because of this, it is smart to skip breakfast – here’s why… the body’s circadian cycle has a natural cortisol spike shortly after waking, and this happens to be the time when most individuals eat breakfast
3.) Intermittent fasting diet allows your body a daily opportunity to burn excess body fat.
To put it simply, testosterone (both free T and SHBG-bound) levels correlate inversely with common measures of insulin resistance (such as insulin, C-peptide, and HOMA-IR) and body fat levels. The inverse association between testosterone and insulin resistance is mediated by adipose tissue, and independent of SHBG (sex hormone binding globulin).
In simple terms: the more body fat you have, the less testosterone you will naturally be able to produce.
4.) Intermittent fasting increases levels of a hormone called adiponectin.
Study - http://www.ncbi.nlm.nih.gov/pubmed/25097840
Fasting reverses insulin resistance (study) - http://www.ncbi.nlm.nih.gov/pubmed/11479627
5.) With just a 24 hour fast, you can elevate your growth hormone levels by up to 2000%.
Study - http://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/?page=6
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Never heard of this before and my body just natarly does this. I never liked eating breakfast I love breakfast foods just not eating when I first get up. I love sweets and things that should make most people fat but I'm thin I think it's because I naturally fast. Sometimes I just don't feel like eating and will only snack to keep hunger pains away. Other times I just eat all the time except breakfast.
man it's just when I wake up I feel like shit and sleepy, but after those 5 eggs and 100g of oats and coffee... maaan :D I feel amazing , I hit the gym 40 minutes after this meal, have been for about 2 years, so my question is this:
I tried fasting and felt so hungry, and when I don't fast: I eat a big orange at 8 pm and nothing else, is it good ?
Excellent, research based information. I still think you are in the running for "genius of the year". Everything you have presented makes a whole lot of sense and obviously you have tried it out for yourself as well. Keep up the good work.
Very informative video, Boss. One question, can I follow a Intermittent fasting 16/8 routine and still gain muscle by working and eating the right proteins and calories in the 8 hour window? Your response would be very helpful. Thank you
+sub, like the content!
Not doing breakfast at first was hard for me, because it was so ingrained.. But I'm getting better with it, and cutting back other beverages. The little bit I have done of IF so far, I have actually felt better. Still early for me, however, and just trying to keep the habits kicked. I legitimately feel better when I wait longer to eat, but old habits die hard. Also, water for beverage works sufficiently for me, as I've felt less tired as well, so no need for the coffee / tea in the mornings!
I've been zero carb for 3 years. I eat only one meal a day ... early in the day, I eat one pound of raw beef, 3 raw eggs and one stick of butter. Then I drink only water until 11 am and dry fast for the rest of the day until the next morning. I'm 70 years old and at 5'6", I weigh 123 lbs.
I've been fasting 16/8 for 3 months and I could attest to those benefits. Now I'm doing one meal a day and at the 20th hour my body produces HGH and testosterone and is the best time to work out.
And the best part of fasting is that you'll be running n Ketones and not sugar anymore. It's a win/win situation.
Why do you not have at least 100k subs. You are amazing. I am gleaning so much incredible information from you and I have a lot of confidence in your knowledge and background along with all of the stats to back it up. You also present the info in a confident, professional manner while still seeming genuine in a calming way. Incidentally, I began IF a few weeks ago. I feel incredible. Weight (hopefully fat) appears to be melting away. And most importantly, my blood sugar levels appear to have dropped to pre diabetes levels. I can't wait to see and feel more benefits as time goes on. Thanks so much for the great efforts you must put in to create content.
Hey Chris, awesome info all around. Question: How would you manage intermittent fasting for someone who is 250lbs and around 14% bodyfat? I don't see how I could effectivelly shove around 3,000cal into 2 meals? Well, I have done it, but it is not pleasant:) Is 3 meals pretty much a must in that case?
Jay I know it can be done, and I am a big eater. But is it good, long term, to put that kinda load on your digestive system every day? But I have since this posting come up with my own strategy: Eat when hungry, don't eat when not:) For me it just happens to mean 3 big meals between 11am and 7PM:) Last one is immediatelly after training, so life is good.
Christopher, when you do Intermittent fasting, do you snack in between your meals? Also, how meals do you eat and what are your meal times. For example 12pm first meal, 3pm second meal, 6pm third meal?
Im asking, cause some high intensity cardio programs seem to advocate eating every two hours and saying it increases your metabolism. However, i found peered reviewed studies that say otherwise.
Last time I had a blood test, my free testosterone was way above the normal window for someone my age. The person I was seeing said that might be a sign of something I need to fix but i think that's awesome and I accredit that to a high fat diet and now IF since I had been doing that for years, I just didn't know it could boost test until now.
This guy (Chris W.) is really good and I've been watching his vids over the past couple of months and really trying to follow what he says in terms of raising my t-levels and I honestly think it's really working!! I'm seeing and feeling signs of higher T. Energy levels are good. Sleep has improved to the point now that I actually LIKE to sleep now. Mental focus is better and I think cortisol levels are down. I like this guy!!
Hi Christopher, just a quick remark: just like other hormonal axes, the hypothalamus-pituitary-testes axis also has a negative feedback loop. Basically, in physiologic conditions and with the absence of a significant pathology (primary hypergonadism or a pituitary adenoma producing LH), a spike in LH such as that documented by the researchers due to IF, will indeed lead to a spike in Testosterone in the short term. However, the spike in Testosterone will inhibit both GnRH and LH, leading to a decrease in Testosterone later on. This loop is evident on the pic you posted during the video as well.
So, even though I'm not aware of any specific studies documenting the effects on-average on Testosterone levels*, in a healthy individual practicing IF, we should expect to find some spikes of Testosterone as you mentioned, but because Testosterone has a biological half life of about 2 hours, one should expect the spike to be present only for a very short period of time, and the average Testosterone levels to be either smack-in-the-middle normal (since the inhibition will balance the spike), or even worse, a decrease in overall levels.
This is the only article I managed to find with a long-ish study on testosterone levels during intermittent fasting. But it's on rats. Anyway, it shows a significant decrease in serum testosterone after 12 weeks in the IF group compared to the control "ad libitum". It also shows a reduction in leptin, the satiety hormone, but that's for another discussion.
Cheers for the Video! Apologies for butting in, I am interested in your opinion. Have you heard about - Dinanlinson Amazing Look Approach (google it)? It is an awesome one off guide for learning how to quickly lose weight minus the normal expense. Ive heard some amazing things about it and my GF got amazing success with it.
For the most part, yes.. but some of his videos aren't well researched, just skimmed with the most common ideas presented.. Overall, this is definitely one of the better channels for sure.. But try and find some additional sources and compared what they say..
Great presentation of some very interesting data, thank you. I started 24h fasting a week ago and I almost feel like a teenager again despite being 47y.o., so those hormonal increases you mention are very evident. I've been in ketosis for over a year so I found it very easy to transition to daily fasting and see no reason why I will not continue this gluten free/ketogenic/24h fasting regime for good. I've also been able to stop taking an antacid drug I've been taking for over 15 years in just one week (that will save a bit of money!!!!). I will be very interested in my blood results next time I get them done but everything feels wonderful and fasting has kind of been the icing on the cake of the benefits I was already getting from ketosis. I find that the one meal at midday seems best for me.
I've been IF on and off for awhile.. I've been doing it more often now and see how it'll help me.. I have a binge eating problem so I'm hoping IF will help . I'm also quite overweight so I hope IF will help me lose weight as well.. I'm fasting between 12-18 hours a day.. I stop eating around 7 at night.. and go to sleep around 3 hours later.. then after I sleep and wake up it'll be 8 hours later so it's quite easy to to make 16 hours daily with no food.
I also have depression and anxiety and I hear IF can help detoxing so maybe I'll feel benefits regarding that too.. no idea. I'll keep trying this out. ✌️️
Awesome! I have subscribed. Question: If you follow an intermittent fasting routine that has you eating between the hours of , say, 11am and 7pm, and the remaining 16 hours you are fasting, is it possible to have an effective early morning workout with weights without having a pre-workout carb boost or immediate post workout meal or shake? Or, should you schedule your workout to coincide with your allotted eating time. Question #2: would skipping dinner work as well? Say I get up in the morning at 5 or 6am have a workout, eat accordingly and skip dinner. Would that provide the same results?
Also, I take thyroid medication for low thyroid every morning. Would this influence the results?
You know, a lot of people say how bad it is to skip breakfast and to always have breakfast and eat a lot of small meals. It's actually bullshit, you can be totally healthy even if you fast for 20 hours.
"Breakfast is your most important meal ..." and the term, "Eggs and bacon" was coined by Edward Beranys .... the famous propaganda specialist when he was paid by the bacon industry to increase sales. Edward was also the man who engineered women to smoke, doubling the income of the cigarette industry ... and HIGHLY influential to the Third Reich and their propaganda minister, Joseph Goebbels. Think about how many people have died because of Edward's bullshit, the evil, pernicious, bastard.
+Broken Clockwork hello, they are not totally wrong. the thing is that a lot of people end up having gas and bloated if they drink tea and coffee on an empty stomach. Coffee is quite strong especially without milk so I don't drink it just like that. i would say try to drink water or lemon water or something like that during the fast. although i am not sure abt what lemon would do to your system being acidic. but coffee and tea are also bad anyway. they also damage the teeth if i am not wrong. so water is the best bet. no side effects. question is how long can yu starve yourself.
Panda395 i've been not eating from 6 PM to noon the following day for almost 4 years. Obviously it's not always possible, but I have to say I do it 98% of the time. I can almost eat whatever I want from noon to six every day. I go to the gym in the morning, fully-fasted, then come back and and have a high protein lunch. I'm 63 and in the best shape of my life. I don't take any prescriptions and I tackle my wife twice a day.
But in that study, the subjects fasted for 56 hours! With typical intermittent fasting, you are only going 16 hours. Big difference! Where are the studies that show an increase in testosterone by fasting for just 16 hours? Where are the studies that show an increase in growth hormone by fasting for just 16 hours?
Thanks for all the useful information in all your vids. I have learned a lot in the past few months and I'm seeing the results in my body by applying healthy new habits and supplements to my daily routine. There's so much different much info out there on what's healthy and what's not. It really gets confusing and frustrating at times to try and filter through some of the BS and get the truth out of all of it, but I'm impressed with your science backed data in all your suggestions. For the past two two months I've been on the ketogenic diet (including all my necessary supplements) and I have seen amazing results all around. Can you please make a video to cover the pros and cons of this diet because for some strange reason I feel so great but at the same time l feel like I'm missing something. Thanks.
i hate drinking black coffee as soon as i wake up aaaaarrrrgggg
i ve done it for a while so i know IF works, but most of the times i wake up, very early and hating the world, and so a nice coffee with milk and sugar kinda makes it better...
coconut sugar mate whic has a very low GI (25) so it sweetens a bit without many calories also so you don't break the fast. up to 30 calories should be fine, other than that your insulin level will go up giving you the fake hunger. And also, if you have been fasting as you said but having coffee with loads of sugar, sorry but you havent been fasting at all.
i wish there was some formula or at least some tips on how much should i fast every day to get results like more muscle mass, less body fat and more T, like, should i fast for 24h then work out? or work out then fast for 24h? how often per week? or should i just fast every day for a couple hours? if so, how much? btw i LOVE this channel keep going with the good work man.
Check out leangains.com for all the nerdy details but here are the basics: 16 hour fasting, 8 hour "eating window" every day, for instance: skip breakfast, have lunch at 12, a snack in the afternoon if necessary and have dinner at 8pm, no meals before or after that.
You can approach that gradually by doing 14/10 initially and you can experiment with doing 18/6 on a cut for instance. Long story short: just skip breakfast and have lunch when you're hungry. Don't worry if it's 15/9 or 17/7 on any given day.
Oh, and: black coffee (no cream or sugar) and sparking water help in the morning. My appetite completely disappears for an hour or two after a cup of coffee at around 10am.
IntermittentFasting is awesome! I've lost 44lbs in 6 months using IntermittentFasting! I've also focused on naturally increasing my testosterone! Great channel! check out IntensiveDietaryManagement.com and Dr.Jason Fung on YouTube!
Doing fasting for ~ 4 years now (on and off). At some point it def. promotes eating disorder: I lose feel of satiety and start overeating. You can't go too crazy with this thing, combining prolonged fasts and too low calorie intake. It backfires.
Dimaright some TIPS:
- eat only within that small window
- use smaller plates
- don't overdo the Carbs
- If you still see yourself over EATING make sure is healthy stuff and start exercising after dinner to balance out the blood sugar, plus drink lots of water.
thanks Mark, appreciate it. Yes we will be launching the new book Master Your Testosterone soon and we will do a launch discount for sure. I'm actually literally editing it today and tomorrow and hoping to have to print this week
Yeah that could also be from an increase in food quantity per meal with certain foods. I've found some days I get a bit bloated after eating large meals as well, but it interestingly typically only happens when I have a combo of higher fat + higher carb. Not when I have carb + protein or fat + protein heavy meals. Taking a probiotic has been helpful as well for me to get rid of any gas
Your videos are very helpful i used to be pretty overweight lost 66 pounds and build a good solid foundation of muscle in the last 2 years however i stil have a little bit lower stomach fat i recently acquired a new job witch helps me to afford good healthy organic foods do you think in combination with lifting weights and cardio in moderation this can help in losing the last bit off stomach fat ?
Hey I got a question. I've read somewhere that after a certain point the benefits of additional testosterone is diminished and can even be damaging. What does someone let's say at 1600 have over someone at 800 other than easier muscle gains? It's just something I've been curious about reading about all this stuff recently. Thanks.
Definitely, from what I've seen, you would want to be anywhere between 800-1200 naturally and you'll feel about the same sexually, physically, mentally, especially since your T can fluctuate throughout the day and week up and down in that kind of standard deviation based on stress, alcohol, sleep, etc. Muscle gain is definitely easier in the higher range. Libido doesn't change much (according to research I've seen) after about 600 (which is considered a healthy level).