Thomas DeLauer
Shocking Results of 1st Ever Human Controlled Trial on Intermittent Fasting (supervised clinical)
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The 1st Supervised Human Controlled Trial on Intermittent Fasting
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References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10789836/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6499564/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8499480/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5990470/
Timestamps ⏱
0:00 – Intro
1:20 – Free Sample Flavors Pack of LMNT
2:16 – New Fasting Study
4:32 – Findings
6:56 – The Caveat
7:16 – Fasting Length
while the whole world and the whole internet has been talking about this fasting study that came out that shows that fasting and caloric restriction are no different in terms of end result there's another paper that was published that nobody was really talking about that actually looks at real more aggressive fasting what do I mean by that well the previous study and I've done some videos on this that takes a look and says fasting is the same as caloric restriction although I agree with everything it said everything nothing I disagree with well-crafted study it was looking at very shortterm like fasting periods were very short fasting periods rather it was very it was like 14h hour fasts which I don't know but without even thinking about it I faster 14 hours and a lot of people do so that's not really fasting so this study was the first clinically supervised controlled feeding trial in humans on fasting the first of its kind we're in a very tightly controlled setting controlled feeding and controlled like metabolic adjustments to compare if time-restricted feeding in a more aggressive sense like a six-hour eating window if calories are equal has any benefit very interesting findings after cell metabolism and what's cool is they gave subjects enough calories to maintain their weight okay so it went on for 5 weeks okay and it was a crossover design so when one group finished the other group went into the other arm so what's interesting about this study is they didn't put them on a caloric restriction they didn't even like match calories what they did is they said hey here's exactly what this person needs to maintain their weight exactly and here's what this person needs to maintain their weight and this person it was so designed to a te clinically supervised and absolutely like literal to the tea feeding to make them keep their weight and it worked by the end there was no weight change and and the reason they did this is people will say okay well benefits come it's hard to tell if the benefits are coming from the food from the fasting period from this from that supplements Yad y or is the benefit just flat out coming from the weight loss and that's a very valid thing if you take two people and one person loses 100 pounds and one person loses 50 lb is the person that's losing 100 lb getting more benefit that looks like it's coming from the diet but in reality it just came from losing more weight or if you had some people that were eating the exact same thing and one person lost weight and one person didn't with the person that lost weight show more benefits than the person that did and the answer is of course they would losing weight is going to give you benefits losing adapost tissue not being obese is going to give health benefits so where scientifically do we determine what the actual like reason people are having improvements or metabolic Improvement or glycemic Improvement is is it because they lost weight or is it because of the diet so the way we fix that is we get scientific and we get literally down to the calorie for one specific person how do we make you maintain weight how do we adjust in this clinical format well they did that so one group ate in a 6-hour aggressive fasting window okay they couldn't eat past 300 p.m. the other group ate in a 12-hour block but remember it didn't matter with calories because it was all equal macros were equal spacing was obviously different but as close to equal as they could get in terms of the sequencing okay so the only thing that was different was the timing period no calorie difference individually as a percentage or relatively speaking here's what they found insulin sensitivity improved who would have thought you take a break from food insulin sensitivity is going to improve but insulin sensitivity didn't just improve in the short term beta cell function improved pancreatic function improved so over a 5we period they had significant improvements in just the ability to process carbohydrates and manufacture insulin okay well guess what else happened there was a decrease in reactive oxygen species this is fascinating to me because reactive oxygen species is a driver of Aging okay so from a longevity perspective for a long time for like the longest time up until probably 15 years ago 10 years ago we thought that reactive oxygen species Ross oxidative stress was the primary driver of Aging it could still be a primary driver but we've since found a lot of other things that are driving it okay mitochondrial stuff that's beyond that but Ross is still a big one oxidative stress the fact that just compressing eating window in an aggressive time reduced Ross is very interesting oxidative stress went down but who would have thought if you stop eating for a little bit maybe you give yourself a chance for endogenous antioxidants to actually do the job I love this study because it's just it's really hard to poke holes in it the other thing that's interesting is that appetite went down even though they had to eat the same amount appetite went down right so they were maintaining weight but they had less desire to eat but but they ate anyway because they had to because they were eating to maintain weight but they actually didn't even want to eat that much so it's like some would say well the benefits of intermittent fasting as far as the consumption is concerned and the lack of appetite comes because you're restricting your stomach shrinking and that could be true but in this particular case they were feeding them just enough to maintain weight and they still had a reduction of appetite so there's a good chance that even after the study maybe they would continue to lose weight but it gets better in the fact that they crossed over and those that did the 12h hour went to the six hour and they had the same effects so it was like double proven in this metabolic like supervised situation the thing that makes me happy about this study is this one actually looked at real fasting compared to some of these other studies that are looking at 12 hours or 14 hours or sometimes even 16 hours that's just not enough time and I've preached this for so long and yes I'm tooting my horn here but I have like if you want the benefits of fasting you need to go more aggressive the caveat with this is I don't think everyone should just model this this was a contr situation for 5 weeks which is about as far as I would probably push it in this case before it might be too much fasting however calories were set to keep the metabolism somewhat high so maybe it would be okay if you were doing it this way but the shortterm like three times a week more aggressive fasting is probably the way to go and I think this kind of study demonstrates that compared to the other study that was published in the anals of internal medicine just a couple of weeks ago that says like hey 14 hour fasts every day don't do that much however let me make a note I talked about this in that other video that broke that study down a 14-hour fast still showed improvements in insulin resistance in their H IR it wasn't highlighted in a lot of people's reviews of that study because it was statistically insignificant but when you actually look at the literal graph it's pretty darn significant and if you know scientific journals at all you know that statistically significant and absolute significance in like what it actually is in real life is a little bit different because it's more about the parameters that are set on the study versus the actual outcome so it means that it was not statistically significant beyond what was pretty much expected but it was still significant enough to say hey it's significant bottom line it works I'll see you tomorrow
#Shocking #Results #1st #Human #Controlled #Trial #Intermittent #Fasting #supervised #clinical
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I'm glad Thomas can keep all this stuff straight; because my head is spinning.
When they do "controlled trials" and the results go against the results obtained by thousands of people….ignore the "controlled trials".
Wow
I’m doing 18:6 and I’m already used to it after a week. I eat only in a 6h window, from 12p-6pm
The thing about fasting that many people don't realize is that no matter what type of fasting you do, if you break a fast with heavy carbs, you can potentially ruin your fast. When I fast, I always try to eat some protein when breaking the fast. When looking at myself, I've noticed I don't have high spikes in blood pressure/sugar, and everything stays balanced. I am always curious about the immediate meal after breaking the fast when looking at these studies because the first meal needs to be spot on, or you can really taint the positive results.
I put my 84 year old mother on the 16/8 fasting program and with in 9 months she lost 40lbs with no exercise.
Fasting along with small eating windows absolutely help. I could care less about this study.
three weeks into IF with highly reduced carb intake, practically 2MAD, with a thrown in 24 hours fast every monday, I can report the following: I keep losing belly fat, expecting to have shed 10 kg total in two more weeks. My energy level is really high all through the day and evening, to a degree where I don't really feel like taking an afternoon nap, even if I slept poorly the night before. Mental clarity is higher than I can remember ever. I have significantly reduced food craving, and should I have some, 4 or 5 blueberries or a few nuts removes it.
In short, I don't know what of these wonderful results that comes from the fasting, and which is a result of changed diet, but I simply know that caloric restriction alone would never ever lead to anything close to what I described above.
Is it true that longer fasts can cause non alcoholic fatty liver disease?
Recently started doing a 42 hour fast every fourth day. I also do KETO and intermittent eating between noon and 6PM.
I find the LMNT drink helpful. On the 42 hour fasts I get minor headaches about the 30 hour mark and the drink stops them immediately. At the same time it gives me a real boost psychologically killing minor hunger feelings.
12/12 is the natural and shortest intermittent fasting regime, that is easy to achieve for most people and that gets you slightly into low Bloodsugar witihout stressing it
I can't find the study anywhere and unfortunately, it does not seem to be linked in the show notes. Could you add the link? Thanks!
I'm confused. Are you saying that you shouldn't do an 18-6 fast indefinitely if you're eating enough calories to maintain your weight or gain weight?
I will never go back to eating all day
16/8 was how I started – saw huge health positive changes- watched what I ate, then fasted 48 hrs every 2 weeks in addition, then OMAD – 19/5 and the changes are just 100%
BP off meds, lost 40lbs of unwanted adipose weight, eating much healthier, of course I will switch things up take a day eat all day fool the body
Eat more carbs some days
Still get 0.8 g protein per lb of body weight
Exercise with KB, Clubs, weights, walk and enjoy life at 65
Its worked for me
Blood work markers are much better with this dietary lifestyle
It's crazy how you are claiming a 14hr fast isn't really a big deal in 2025 especially if you're not homeless and broke in America. You say many people fast more than 14 hrs a day yet as of May of ast year over 40% of Americans are concidered obese, thats not over weight mind you thats obese. If most Americans would be fasting even 12 hrs a day we wouldnt be so fat as Americans in general smh
Big mistake the type and quality of food not calories is so important to get a better result. If I was to do a fasting and then eat junk or highly processed food then I’m negating the fast. It goes hand in hand quality of food and fasting. If you want to educate yourself get Dr. Jason Fung on and learn the medical results of fasting.
"If calories are equal." But intermittent can STILL facilitate some people taking in fewer calories.
ALSO, for those of us thinking of cancer and dementia prevention, autophagy (unhealthy cell recycling) is unaddressed here. Meanwhile, there is another fasting study showing that even with intermittent fasting a small amount of autophagy may still be triggered.
Has to be 18hrs at the very minimum, and that’s if you’re active for the response to begin to occur.
LMNT see Dr Boz. This company is putting SUGAR in this product as a "flavor"
Well Im living it!!! Im a 51 year old post menopausal woman and I do 16/8 (sometimes 14 sometimes 17 or 18) and have seen amazing results!!! I strength train and do 150min of Cardio a week! Increased my protein, fiber and healthy fats and decreased Carbs but didn't eliminate them. Ive done a body recomp in two years!! Lost 35lbs and gained muscle and have definition! Your research and knowledge has changed my life! STRONG OVER SKINNY LADIES! THANK-YOU THOMAS!!
I prefer 24h fasting 24h eating periods. It's very easy to maintain with irregular sleep schedule.
This dude is an industry plant. To say that what weve done intinctively for 1000s of years actually INCREASES risk of poor health is absolutely a hidden agenda tactic. I dont know ANYONE who has at least experimented with fasting that hasnt had only positive results.
All the experts…..blah blah
Dr Fung is the real deal. Thomas tells us what….the ( they) are saying
Listen to YOUR BODY. it tells your truth❤
Geez
Started my journey on November 21 of this year at 240 pounds. So far i have been fasting for 16 hours a day and i have lost 20 pounds in 25 or so days. Walking every day and lifting weights 3-4 times a week. My goal is 190 !
After being in a car that was hit by a drunk driver and getting whiplash of the spine and most of my bones broken where doctors did nothing I got kidney stones and fell. With horrible back cramps and one working arm Doctors finally put me on prednisone and had me on 60 mg a day for months to accomplish what would have taken about a week 15 years earlier! The prednisone gave me diabetes. Doing 16/8 hour intermittent fasting with a low-carb diet hasn't lowered my A1C or weight. I kept begging for physical therapy by the way.
For me 16/8 was good until i got to my target weight, then my bloodwork started getting weird, acid reflux. Now doing 12/14-12/10. This seems to be the sweet spot for me
I have recently started watching you on You Tube and enjoy your vlogs.Thank you. I have a question about LMNT which I have been drinking while fasting. Since the scandal broke where LMNT admitted that its electrolyte packets contain up to 550mg of maltodextrin, more than 100 times originally believed, do you still think this product will not break a fast?
Here are my thoughts which Thomas has covered many time already.
Based on my review of numerous videos and studies, I’ve come to understand that intermittent fasting (IF) functions as a versatile tool, with its effectiveness largely determined by the duration of the fast. In my view, the length of the fasting window plays a critical role in shaping the metabolic outcomes.
For example, a typical 16:8 fasting schedule—where you fast for 16 hours and eat during an 8-hour window—primarily serves as a caloric deficit tool. After just a few days, fasting leads to a natural suppression of ghrelin, the hunger hormone, which reduces appetite and makes it easier to consume fewer calories. This caloric restriction helps foster weight loss.
However, when the fasting window is extended beyond this, and assuming physical activity levels are maintained (as demonstrated in the study referenced), intermittent fasting transitions into a more potent fat-burning tool. The longer fast, in this context, enhances fat oxidation and may trigger physiological changes that promote fat loss more effectively than shorter fasting windows. Thus, IF can serve different functions depending on how it is applied and how long the fasting period is sustained.
thanks for coming to my TED talk.
Anybody knows is Dr DeLaur has posted somewhere what his own workout and diet routine is? I am getting information overload lately and I really don’t know what to do so I’d love to find an easily digestible roadmap to follow so I can look great for my wedding in july
Fasting 20/18 hours daily with a few 24/48 hours a month has significantly help me with my SIBO. I did not do any major diet changes. I stop eating by 1-2 pm now.
By the way i've been fasting for 8 years. I got SIBO a few months ago due to food poisoning. So no one can tell me there is no benefits in fasting.
There’s no difference . Caloric restriction is better . People have been over eating for decades
Your content has been going against everything you have stood for. You’re not looking healthy either. 😮maybe there’s something else going on with you
I have a question involving the Dawn Phenomena (DP) and IF. If the DP causes a dumping of sugar from the liver to the blood stream at about 4:00 AM, then will my body still be in a fasted state when this occurs? If this is true, then I need to adjust my fast start/stop to coincide with the DP.
16:8 fasting and my blood sugars are high
whenever i eat my blood sugars are too high and it takes 5-6 hours for it to come down.
damned if i do and damned if i don’t
I fast from 6.30 pm to 8am, its called sleeping
whos got the tldr?
When you’ve got your PhD in Nutrition and dietetics ‘
Come back and talk about fasting.
You clearly have no idea what you’re talking about.
Fasting works