The soundbite summary: “Restricting food intake for several decades to obtain a life extension of 2.8 years would be more acceptable if these decades of restriction were not characterized by perpetual hunger.” (Speakman and Hambly, 2007).
What does the research say about fasting to control weight, improve fitness, and increase performance? We’re talking about the standard fasting protocols and why controlling for the actual quantity of nutrients continues to be my go-to recommendation.
Referenced Episodes:
On Whether a Calorie is Just a Calorie
Quick Bites #2 (Question 2)
On How to Predict Optimal Performance
On Low Carb vs Low Fat
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Referenced Studies:
Harris et al., 2018. Systematic review/meta-analysis for fasting, weight loss and overweight individuals (6 studies).
Lima et al, 2019. Systematic review for fasting, weight loss and overweight individuals (4 studies).
Lowe et al., 2020. TRF vs continuous eating for weight loss and lean mass.
Moro et al., 2016. TRF maintained lean mass with resistance-training.
Speakman and Hambly, 2007. Predicting caloric restriction and human lifespan.
Speakman, 2020. Caloric restriction and lifespan.
Welton et al., 2020. Systematic review for fasting, weight loss and overweight individuals (27 studies).
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