Life Mastery Podcast 54 – Science Or Fiction: Intermittent Fasting & Hormones
Life Mastery Podcast 54 – Science Or Fiction: Intermittent Fasting & Hormones
this is where we discuss the possibilities hey guys I’m gentle comes esky founder of the diet back here with my partner dr. Corey Probst a health psychologist and our vice president today we’re gonna be in our science or fiction segment and Corey I want to talk about something that of course is in the news and all of the rage I’ve done a lot of interviews lately people love talking about it and it’s it’s intermittent fasting in time restricted feeding so some of you might see that as the topic and think well gosh I’ve already been inundated with this information I’ve heard Joe talked about it on the p4p muscle channel I was just interviewed by aundrea kawano Depew who is a coach with us on the East Coast and all of that content is there but what I want to do differently today is talk very specifically about the health and hormonal response to this simply because there is some pretty wild misinformation out there and I think pretty critical misrepresentation of some studies so what when you get no way so Cory in a min fasting what is your experience ever since this has become a thing or even prior to that have you ever manipulated your meal plan specifically just to eat less or create some kind of fasting mechanism specifically to eat less yes specifically to have more time between meals yes because I’ve seen that I tend to lose more effectively if I have a greater space of time in between my meals have I had done what would traditionally or maybe research wise be in line with intermittent fasting I don’t think so like one meal a day or two meals a day no and I’m not willing to even try it just because of what my schedule looks like and how much I train and just how crucial it is I feel for me to get in food more often once or twice a day so here’s what’s really interesting as I’ve been interviewed about this topic for at least the last year I have always defined it in the way that you just did which is you know eating one or two meals a day the time restricted feeding of course most famously right now is the 8 and 16 hour window but when you look at research that kind of Eden I can’t find anything I cannot find anything where people have done that study work so when you go to Pub. Med Google Scholar anywhere else and you’re looking for this intermittent fasting is defined quite differently first of all most study models are with mice which is is fine on one level we share about 95 percent of our DNA with mice you know 65 million years ago when the last mass extinction happened the only thing that survived in the mammalian world were rodents so that’s why we have we can use rats in mice for study because there we evolved from them but you know there are some differences of course I mean their metabolic rates and all that kind of thing and the studies are typically very short you know most of them are 2 to maybe 21 days occasionally you’ll get a human trial that they try and get people to comply for 6 months but when you look at intermittent fasting it’s usually something like this one or two days a week we’ve restricted people by 25% of their calories the rest of the time they can eat whatever they want so that’s what we’re calling intermittent fasting or or maybe they fast a total fast zero calories one or two days a week it’s not what is portrayed in pop culture right now and so yeah and what got me excited and I know Andrea in her interview she wanted to know is the conflicting information that hey intermittent fasting one of the benefits is that it increases testosterone you can build muscle have more vitality and feel better in the first time I heard somebody say that in a video I said that’s just total BS there’s no way so I specifically searched for that and although there’s that I found the one study that this so called doctor researcher was was purporting but everything else and I’ll explain where that flaw is everything else said exactly what I’m saying in that testosterone is absolutely correlational to calorie intake but guess what when you eat fewer calories or fewer meals it is a direct correlation to decreasing levels of testosterone which is quite normal because that’s why a decrease in calories or meals increases longevity that’s part of it when you have less testosterone you have less risk of arteriosclerosis and all that kind of thing but but here’s what’s interesting Cory in that in that particular study where they made the claim that you could add increasing testosterone it was with people who do intermittent fasting by just restricting calories one or two days a week and then the rest of the week you eat whatever you want okay so what you’re doing like any other chemical adaptation is you’re basically rinsing receptor sites it’s like okay we’re used to this much food then we go into a fasting state for a day or so so insulin sensitivity Rises your body’s basically priming itself for food and then you get a spike and everything when you eat again so you can measure acute increases in in anything if that’s your design setup so the first thing I want to say in just saying in our science or fiction segment this is total fiction and I would like to be even harsher is that intermittent fasting reducing calories are all reducing meals restricting meals per day will reduce testosterone which that might be your goal if it’s to reduce risk of cardiovascular disease we know that you reduce c reactive protein and systemic inflammation which is the underlying cause of almost all disease so you’ve got this spectrum of do I want to do what’s best for my health and my longevity do I want to do what’s best for my performance and gaining muscle because a lot of people want the best of both worlds right totally antithetical yeah that’s what I was thinking so what is there and where is there is a middle ground well it’s you know it’s of course just to eat a normal healthy diet that’s how almost dumb and boring some of these claims are if if you want your best highest levels of testosterone and ability to recover and perform the best things you can do are number one eat less processed carbohydrates and sugar not not eliminating carbs but just reducing the processed stuff being saturated fat get as much sleep as your body needs hmm exercise you have to train with weights obviously you know that’s the bit that’s the number one thing to increase testosterone and estrogen and growth hormone is to train aggressively without overtraining another interesting top fiver is just to to have the micronutrients you even need so you know having a multi you know vitamin and mineral and all that but to try and manipulate it with intermittent fasting and say that’s going to increase your testosterone absolutely the opposite well so I mean what’s interesting here to me is that most of the people who come to us they’re not they’re not interested in the testosterone aspect of it and they don’t even come to me with health goals around intermittent fasting it’s being used primarily to lose body fat it’s a mess and that’s why this was a weird selling point because I totally agree with that you know if you wanted to lose body fat you already said yes I have cut a meal out of a day you know probably at the end of the day or something or I’ve spread my meals apart so I have increased fasting periods in my day that’s nothing new you know I think about like this you know there’s this everybody’s talked about this magical eight and sixteen hour window I typically eat dinner around 6: 00 or 6: 30 mm hmm I don’t eat breakfast till around 7: 30 or 8: 00 so I’m already not eating for 13 or so hours so skipping one meal skipping my breakfast all of a sudden I’m Lou I’m intermittent fasting like how fantastic is that like that’s not life changing but for somebody who needs to restrict calories some what they’re trying to lose weight cutting out one meal a day and creating those those goal posts like I can’t eat until this time and I must stop eating at this time that’s that’s where the magic is occurring yeah and for someone let’s use that example where they may skip their typical breakfast when they eat when they get up and just say I’m not going to eat until 11 o’clock or noon that could work pretty well if they’re just not necessarily that wandering in the morning or they don’t train in the morning and they train later at night and they’re getting no sugar Bullis of food in the afternoon but like that wouldn’t work for me it wouldn’t work for someone who’s training twice a day either and has more goals like that but yeah for sure and the one thing too is I what I’ve noticed is I can cut a meal out and not even change the amount of calories I’m consuming but if I have four meals instead of five or three meals instead of four same amount of calories I’m going to lose differently I’m gonna lose more effectively I’m gonna lose faster just because of that increased amount of time between the meals or my body can dip into into other stores of energy yeah you know to your point about clients who typically come to us and they’re looking for exactly what you just said I want weight loss I want to feel better I want to have the boundaries and the structure that will assist me that’s what was so fascinating about how this one person made the claim that and it increases your testosterone because any person in the know with any nutrition knowledge would know that that’s a decrease and that’s normal for any dieting when you’re lower in body Factory in a calorie deficit you should see those hormone levels come down so it’s almost like any other kind of marketing pitch it’s like hey by the way if you eat my brand of chicken breasts you’re gonna have better sex hey if you buy my hog that gets 32 miles again oh by the way you’re gonna have better sex you know like you want to attach something that people want right and hence were afraid of losing lean body mass in the nutrition world you know if you can say oh well this is the one way this is the single best way where that won’t happen that’s what everybody’s talking about right so that’s why I wanted to bring this specific point and I think aundrea was was trying to steer a conversation in that direction as well so it just I had to get in and see the actual research people were discussing and they find all the normal research that says no it’s quite the opposite well so real quick question before we wrap up Andreea works with both competitive performance based clients and she works with the general population individuals who just want to be lean and healthy and feel their best when you did this video with her was this alive where you were getting questions from from her clients or what did she come to this video with questions from her clients and it was a recorded interview and you know she had a list of questions and if they were definitely tied to I think what she was hearing in some of these videos you know similar to what I’ve heard but you’re right you know interestingly she’s she’s a great clinician a great coach so when she hears that something is is being touted in the public and people have questions that they’re coming to her with she’s gonna try it but all right I’ll give it a shot man her and she started out liking it as most people would because when you create more structure around your food you are gonna feel more mentally clear that’s what a calorie deficit and you know better whole food selections better consistent see everybody is going to feel that way no matter what kind of diet you embark upon but she said very quickly she started feeling horrible you know long before this this hard training aggressive athletes who also happens to be an ectomorph when she’s trying to get all of the food she needs in an eight hour window she said I felt like yeah I was losing you know hormone capacity and energy and strength and she said I could see myself losing lean body mass and so she found out the hard way that yeah it’s not increasing those growth stimulating anabolic hormones but quite the opposite yeah she’s great in that because I know that she’s tried keto too and she she jumps in 100% to see what it’s like and what it you know the effects that it will have so she can maybe better has conversations with their clients about you know what it might be like for them to but it’s it’s pretty cool Joe if you could direct our listeners and our viewers to make certain research or like scientists who have actually delved into this where would you send them so again the actual research on intermittent fasting and time restricted eating is pretty sparse I don’t even know if it really exists yet except for you know when you look at that like I said even the term intermittent fasting obviously somebody drew that out of medical literature but it doesn’t mean the same thing because researchers talking about intermittent fasting isn’t as a diet model or method it’s just how to how to measure what happens when you take calories down for a short amount of time so you know I was looking at the International you know Journal of obesity all kinds of things even reproductive biology you know study journals I mean all these places that would be talking about testosterone and hormones and every time the word intermittent fasting came up it was it was those small reductions for a day or two or literal fasting for a day or two you not an entire quantum you know diet lifestyle macrocycle of method so I I don’t know where to send people other than go to go to actual research you know go to med go to these these individual science journals and do these searches in their databases other than that I think you’re just going to get a lot of people just selling you something yeah it really is by everywhere and don’t believe everything you hear and that people are throwing out on the internet about what to do and how to do it and what it is no but I would say for at least a longer discussion p4p muscle you know a podcast channel interviewed me a couple months ago when we had a great long yeah you know discussion about this Andre and I talked about some new facets that I had not discussed before so those two are gonna be on our website you can certainly look up on drea kawano de PUE as a diet doc clinician coach yes your own social media and of course p4p Muscle great and we can put those links guys in the show notes for this episode as well so you can access them easily awesome Joe well thank you love it thank you take care guys we’ll see you next ..
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