NEW Intermittent Fasting trial: Calories & Autophagy

A new Intermittent Fasting study shows more weight loss but the role of calories in Intermittent Fasting remains mysterious. We also take a look at autophagy in the context of Intermittent Fasting.

New Intermittent Fasting study. Intermittent Fasting=restricting eating to specific time windows. 16:8=eating in 8h window, fasting for remaining 16h

fasting involves 2 factors. Not eating for blocks of time can help reduce total calories if we dont completely compensate during the eating windows. and depending what time of day we eat there may be a circadian effect so that eating the same food at different times may have a different physiological impact. eating earlier in the day seems physiologically better than eating later

new trial looks at 16:8 earlier in the day

1) does eating earlier in the day without cutting calories have a benefit?
2) Does 16:8 give you additional benefit on top of cutting calories? New trial looked at 16:8 on top of restricting calories

volunteers restricted calories (500 calories less) and half ate their food only during an 8h window early in the day, the other half ate in a wider window. the goal was to have them eat same foods, same calories, just eaten at different times

Both groups lost weight (both cut calories). the group on 16:8 lost more.

Does that mean fasting wins? we can lose weight by losing muscle. or fat.
both groups lost fat. 16:8 completers lost more fat. \

Does 16:8 deliver other benefits beyond weight loss? 16:8 also lowered diastolic blood pressure and improved mood.

41% of 16:8 completers plan to continue with 16:8 early in the day

authors suspect 16:8 reduced energy intake more. stronger caloric deficit on 16:8?

additional benefits due to eating less calories? are there extra benefits of circadian effect we can’t get just by controlling calories?

previous study on intermittent fasting, also 16:8 + calorie restriction, no added benefit of 16:8. 16:8 might have an effect in some contexts.

Headlines: 16:8 protocol provides no benefit vs 16:8 bolster weight loss

bigger weight loss may have masked effect of 16:8? contrast between eating window of control group and 16:8 group?

If true, eating in 10h window vs 8 may not provide much benefit

16:8 or any type of fasting can help restrict calories. there may be a circadian effect on top. TBD

What about autophagy? Even when we talk about autophagy, viewers want more on autophagy. Let´s talk autophagy

what’s autophagy? autophagy is removal of damaged components in the cell. like the housekeeping and renovation of the cell

in mice the benefits of fasting depend on autophagy, when you inhibit autophagy, the benefits are lost. does that mean everybody should fast because of autophagy?

several things activate autophagy. Fasting, Exercise, eating less calories, oxidative stress. so its not exclusive to fasting

not as simple as autophagy=good. autophagy is thought to play many beneficial roles but In some diseases autophagy may have both beneficial & harmful effects. so roles of autophagy not entirely clear

we should focus on health benefits whether they work thought autophagy or not

Fasting is a valid way to control calories. eating earlier may or may not have additional circadian effect independent from calories

Whether fast or do 16:8 or not, key is food quality and total calories

Whatever helps you achieve that. fasting or not. 16:8 or not

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References:
https://jamanetwork.com/journals/jama...
https://jamanetwork.com/journals/jama...
https://edhub.ama-assn.org/jn-learnin...
https://www.nejm.org/doi/full/10.1056...
https://www.tandfonline.com/doi/full/...
https://www.sciencedirect.com/science...
https://www.mdpi.com/1422-0067/21/9/3...
https://www.sciencedirect.com/science...
https://aacrjournals.org/cancerres/ar...

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

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0:00 Intermittent Fasting and 16:8
1:26 The new trial. Results and implications
5:39 Context of previous findings
8:26 Summary
8:42 Autophagy
11:41 The Bottomline