The REAL “secret” for long-term fat loss & why 93% of diet and exercise programs fail:
Or watch #1 weight loss myth here:
2. European Society of Endocrinology. "Could intermittent fasting diets increase diabetes risk? Fasting every other day to lose weight impairs the action of sugar-regulating hormone, insulin, which may increase diabetes risk." ScienceDaily. ScienceDaily, 20 May 2018.
3. Kara L. Kliewer, et al. Short-term food restriction followed by controlled refeeding promotes gorging behavior, enhances fat deposition, and diminishes insulin sensitivity in mice. The Journal of Nutritional Biochemistry, 2015.
🍽️ Intermittent Fasting - Lose Weight, Get Fat & Become Diabetic 2
It’s interesting how people are really excited about NOT eating these days. There are so many books and courses about “Intermittent Fasting” and the different variations of it.
If you’re new to Intermittent Fasting (IF), the basic summary of this diet is you do NOT eat most of the day and then you eat all of your calories (and meals) during a 4-8 hour window.
For example, you’re “fasting” all day and then between 8 pm to midnight, you eat all of your meals and calories. Some of the “less strict” variations give you an 8 hour window and thus, maybe from 4 pm to midnight.
BUT, the true intermittent fasting is only about 4 hours. Basically, you’re eating one massive, ongoing meal.
And the promoters of Intermittent Fasting (IF) say that the benefits are fat loss, more muscle (if you’re exercising), improved insulin sensitivity, less inflammation and more so, you get to “eat your favorite foods” and not get fat.
That’s the “marketing sales pitch”
Yes, the short-term effects are good for some people, especially weight loss and for those that don’t exercise. But the long-term effects is actually the OPPOSITE.
Now, in a minute I’ll tell the only REAL benefit of Intermittent fasting and what type of person should follow it and for how long. However, let’s first discuss the negatives based on the newest scientific research.
Lose Weight - But Get FATTER & Become Diabetic?!!
So a recent study in 2018 revealed that1:
The subjects lost weight, but ironically gained abdominal fat, what some doctors call "central adiposity".
The cells of the pancreas that release insulin showed signs of damage (which can lead to diabetes).
Markers of insulin resistance were detected (which can lead to diabetes).
Increased levels of cancer-causing free radicals were observed.
Researcher Ana Bonassa noted, "This is the first study to show that, despite weight loss, intermittent fasting diets may actually damage the pancreas and affect insulin function in normal healthy individuals, which could lead to diabetes and serious health issues."
Accelerated Aging & Eating Disorders
In another study2 done in 2015, showed that these popular fasting plans may have some serious drawbacks, especially for those that have adopted them as a "lifestyle" rather than as a temporary, short-term strategy. (Although previous studies show a boost in age-accelerating free radicals even during short-term fasts.)
In the first study, the common Intermittent Fasting approach was tested: eating only during a 4-hour window in a day. In this study, the subjects didn't lose weight, but did...
Gain intra-abdominal fat
Develop disordered-eating behaviors (binge eating)
Develop insulin resistance in their livers
Show signs of inflammation
Display a "gene expression profile favoring lipid deposition." That means their genes started "preferring" to store more fat, especially in the belly.
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This is a very good video. I did IF for a few months because of the doctor that i follow strongly suggests IF. However i ended up gainging more fat on my lower belly. I was very confused and there were all these hype about IF and how beneficial it is to us so I couldnt argue much to it. But this video explains a whole bunch.. thank you doctor!
I tryed many types of diets. I do IF for almost two years, i am 37 now, it increased my testosterone and strength. I have less fat but i still have belly fat even after long walks on 20/4 type of fasting(i do 16/8 when lifting weights), however, i have less fat overall. I eat as much as i like, somethimes even more. I would like to see some more video with detailed explanation about these claims from Dr Sam Robbins because i am always trying to be open minded.
Dr Sam Robbins
Nothing. It just feels off. You talk about research studies and it's findings. But I see no explanation of the science behind it. The "how" of it. The way that other doctors and scientists have been explaining the pros of intermittent fasting. It just makes sense.
And the whole point about "you can eat whatever you want is the sales pitch of IF" might be one of the stupidest things I've ever heard because
1. No you cannot eat whatever you want. If you believe that, then you are wrong. You're are supposed to cut down your carbs and sugar and eat actual food rather than food like things (processed food)
2. Who's sales pitch? If people cut down on their food intake and hence end up solving major health issues (like reversing type 2 diabetes) then which industry is actually profiting? None.
good for you, but the studies are in the description... and what I'm really trying to make people understand is the fact that, by living healthy, eating healthy, exercising, YOU"LL lose weight ANYWAY... you don't need IF.
1. Intermittent fasting
2. ketogenic diet
3. 10 minute Exercise.
And within IF - fill up on 7-10 cups of veggies.
And within Keto - use good fats, lots of veggies.
And within Exercise - do HIIT 3 times a week or more.
All these = God-like health.
You're insane. I've been doing IF for a year now. I follow 16-hour fasting and 8-hour feeding protocol. I weight lift in the morning before breaking my fast. I'm on a bulking period right now. My mood, health, strength, look improved astonishingly well. Throughout the day, i don't feel any drop in energy levels. My skin is crystal-clear. I can't imagine myself eating at AM period after waking up. If I do, I start feeling sluggish, having very low energy. Even after seeing this video, I don't feel like I'm going to cycle off the IF. Up until this point doing my research, I haven't seen a single person that tried intermittent fasting complain about it. I imagine you saw there are no practical cons of IF and attempted to brainwash people with this "shitty study-based" video in order to make your channel consistent. DISLIKE. Besides long-term IF is what is needed in order to become more efficient overall. I'm with Dr. Berg.
I usually agree with the Dr and I do apply some of his techniques to my daily life, but with IF I lost 15 pounds of body fat in only 2 months. I also go to the gym 3-4 times week, and I always try to stay at a slight deficit by eating two to three meals a day. I try to eat healthy food and keep my protein up, but many seem to think that eating without long periods of time will magically help you lose weight. Wrong, you need to control yourself and what you’re putting into your body. I my opinion IF isn’t for everyone.
With your kind of lifestyle, you'll lose weight ANYWAY, without IF! That's what I'm trying to make some people understand... when you live healthy, in caloric deficit, you'll definitely lose weight. It's not that IF plays the crucial role, but the fact that you live healthy!
Dr Sam Robbins Humans are made to go without food. Considering most diseases like Alzheimer's and schizophrenia arise from overeating Im sure pharmaceutical companies would want people to have their oh so necessary 3+ meals a day so they could sell them meds later.
not at all! some refferences are in the description area but I'll do other videos on this so you can understand better what's the real reason people are losing weight with IF, and that's LOWER CALORIES.
hello doctor , i am nikhil and 26 years old but my voice is very low like a girl..not like a man so please what medicine i should take to increase my voice power and testasterone levels..please suggest me
I’ve been on OMAD diet for over a year. It works well for me. As far as I know, it is beneficial for your body due to the followings: give time for internal organs to regenerate, mental clarity, no spikes in insulin and production of HGH. HGH will repair your cells vs eating all the time that creates new cells. Repairing your cells is vital in staying healthy and young. Your message is exactly the contrary to this. Very confusing. Cheers.
I've done intermittent fasting for six months. I lost fat and didn't lose muscle. I no longer do it everyday because I don't want keep losing weight on regular basis. Currently I fast one day per week or not even that.
Could you please share researched and verified source of your information?
I am really getting lot of benefits doing IF. It may not work for everyone but it definitely worked for me. I don't even have fat with me. I am doing it since 3 years. I just skip my breakfast and break my fast at 12 pm lunch time and have my dinner by 8 pm.
Dr Sam Robbins wow thanks for replying... Im actually looking into detox.. I've read about autophagy... But so far not much info.... Dr. Fung stated for normal water fasts it would take 24-48 hrs on average for a person to reach autophagy... There is one thing i know about long term fasts based on experience.. It lowers down testosterone... I just wanted your own opinion...
The problem is doctors and researchers they always say every couple of years we have new study of this and that bullsh**t bla bla... Fasting is there for thousands of years in different religions and cultures and people who practice these fasting protocols have less/no disease and all live longer and healthy life.
I agree. I do know intermittent fasting well sometimes jack up your hormones and causes your body to cannibalize your muscles etc........ There also people who had hair loss with this diet. You end up skinny fat with no muscle tone. To me this is a fad diet.
Dr Sam Robbins not only that but I also suffered from low libido while doing IF.. it really messed me up. Finding your channel has made me feel like a teenager again. Keep the videos coming becaise you are spot on with all your advice.
Personally i think that intermittent fasting is good there is a lot of evidence that supports this, and the subjects he talked about in the vid are adult rats which can be different. Ive seen tons of people pull of successful intermittent fasting without sideeffects, so idk maybe it would be a good idea to read his sources
Thanks for the advice, Doc. But, I’m kinda confused.
See, IF has been an integral part of my weight loss efforts. Been doing it since last October (about 8 months). I’ve lost 73lbs and dropped five pants sizes. I’ve never felt healthier, in all honesty. And, yeah, my belly fat has gone down considerably.
Now, I preface that by saying I still watch my macros and I work out five days a week- heavy lifting and cardio. But, IF has been a real help here because, for me, eating many small meals only seemed to make me hangry. While eating two large meals a day kept me satiated better. Plus, working out in a fasted state seems to work better for me (and, I work out in the mid-day).
I ain’t saying IF was the magic bullet here, but it’s been quite nearly miraculous in some ways. Not to mention how sustainable it’s been for me over the course of these last eight months.
You’ve been a straight shooter, and have some great advice, which is why I subscribed. I just don’t know what to make of this because it appears to be in such conflict with everything else I’ve been hearing, reading and feeling.
I guess, I’ll be more mindful of it and make sure this gets mentioned at my next checkup.
I will need to do a follow-up video about this giving more clarity.
But all of this depends on your genetics, goals, lifestyle, etc. I will guarantee that if you ate the same amount of food, but spread out over 6-8 meals, you'd lose more weight, preserve (or gain) more muscle and have a better hormone profile.
By the way, the hunger from the more frequent meals is a FAST metabolism and improved hormones.
However, for YOU, this works. And like I've always said, ALL diets work -- for a CERTAIN amount of time. I'm actually working on the BEST diet program, but the "info" for it is growing and growing, so... it's been delayed.
For me, there's NO way I could do a workout on an empty stomach. I'd have no energy, no pump, I'd lose muscle super quick. But, that's MY genes, my goals, my metabolism.
But if you're getting these great results, look and feel awesome, please continue. I commend you on the fact that you've kept at it and I'm very proud of you ... as YOU should be of yourself too my friend! Keep up the great work and please keep me posted on your on-going results.
Mike Hardy I really appreciate your honest review regarding IF. People like you are more reliable than studies to believe. Hope more and more people would share their experiences here to justify the real truth regarding IF. My point of view is that our body especially stomach, liver, and kidney have to go through rigorous work throughout the day just to digest , break down and detoxify food. Everything needs rest, so does our body. So IF time to time should be great help to give such rest and also, it would help keep us in calorie deficits. I believe there could be even better scientific approach regarding schedules of IF along with how to minimize the stress hormone created because of IF and also, make sure sleep doesn’t suffer due to IF since sleep is above all I believe.
So is a 16 hour fast a problem? Also, if you binge on shitty food in a 4 hour window surely that will have a negative effect anyway. Did the study account for that? What if you are eating organic healthy whole foods?
I might sack off this YouTube shit...far too many differing opinions that appear to be backed up. Pure confusion
Do not worry, the studies cited by Sam here are pretty crappy, anyone who takes the time to look at the research can see it, except Sam... the only reason I see him doing this vid, is money, he es being paid to show these studies.. or simply he is generating controvertial content in a attempt to grow his channel
Dalibor Bošnjaković Thanks for sharing your experience since it would be great help to decide for IF. Can I know what’s your IF schedules such as fasting window, duration and frequency in a month and also, was it water fasting or vegetable fasting etc?
Dalibor Bošnjaković just don't stop if it works for you. I'm also on if most of the year and the benefits are incredibly with no side effects. The majority of the study can confirm this. I'm not saying this video is wrong because everyone is different and can respond differently but this doctor put it like you get only sides effects. In the reality millions of people are very happy on IF
Thank you. I am one of those on the IF. I have watched numerous videos from other scientists like yourself and I am really confused right now. I have lost all my excess weight (60 kg) and I have more energy than ever, I feel like 17 again and I am 44. I have nothing of the visible side effects that you have mentioned in your video and I would really like to make some tests to see if those that are not visible are present. I would not want to ruin my health but basic blood tests are excellent. So, I am confused...
It’s fine, sure. If you look and feel good on it, it’s totally fine. However, all of this depends on your genetics, goals, life-style, etc. Do it and see how your body responds. There is no “best” diet for anyone as I believe everything should be cycled -- types of foods you eat, amounts, etc., etc.
I wanted to find a video of Dr. Sam Robbins actually speaking, and to verify credentials. All I could find, anywhere on the internet, were infomercial like content with no solid verification. How do we know you're not just a hired voice for a supplement marketing company?
Dr Sam Robbins Yes, I have been there, seen your respectable credentials/education,however no video of you actually speaking to us. I trust information (especially about improving health) much more when watching facial expressions of the speaker.
Good point about pitfalls of extended IF by the way, however , a little more talk about the folks using keto+IF wisely, and with awesome results may be a good thing. Coupled with some light exercise, it worked wonders for me. A good and healthy day back at ya Dr. Sam : )
That’s fine. I don’t have a problem with fasting and it has many benefits. But, some people do much better than others. And it depends on your goals, lifestyle, genetics, etc. I just don’t like extremes with the body - so, doing it 5 years straight, successfully, is more of an exception than the rule.
Isn’t that first study unpublished, not peer review, tested on a handful of only male rats? If that’s the study, it’s garbage.
I would go and speak to all the people it’s helped, helping them get off diabetes’s medication, losing weight and inches from their midsection. Or maybe speak to doctor Jason fung who actually is a doctor who treats people. Intermittent fasting is not a diet, its a period of not eating food.
Dr Sam Robbins
I’d remove that first one, unless you can actually say that you’ve read the study and can fill in the multitude of blanks.
The small write up I just read is laughable, it tells you nothing. What are all the variables for the study? A one day rat fast is equivalent to doing a 3-4 week fast in a human. Hardly intermittent fasting is it????
Studies are more often than not biased in one way or another. You need to know who’s paying for the study firstly, then you want the raw data from the study, and not just the cherry picked conclusion data. If you can’t get a copy of the study, then alarm bells should be really ringing. I follow a few channels on here, with millions of subscribers. I’ve only see a multitude of people with positive, life changing results. I think I will go with the Doctors who are using IF and getting results, rather than a small garbage unpublished study, with hardly any variables revealed and only done on a handful of the same sex rats. Think Edward v done a twenty minute vid on the info he could find on it. To say there was an abundance of missing information was an understatement.
I believe all diets should be cycled, as should the type of foods you eat and amounts. Fasting daily, or eating no carbs month after month, year after year will do more harm than good. But if you do it and feel and look great, then please continue. 3 meals is fine - but it all depends on your goals, genetics, age, etc.
There is NO way I can live off 3 meals daily. I would lose a ton of muscle AND get fatter in the process. I’ve tried it many times. But, my genes, goals, hormones are very different than someone else’s.
Keep running male your own decisions I go with the majority like yes in America majority and yes in Europe majority. Or just like the thinks from different countries eat like Asians are so thin, why because of their choice of fattening food, or Samoans how they are huge and I see as long as they don't eat western food they eat certain things to keep them healthy. Aussies heat certain foods also like the KAKADU plum that contains 100 times more vitamin C then it closest neighbor the orange. Read and look into things.
Hey Doc! I get that some fat patterns are influenced by male or female hormons. For example females tend to put fat on their lower part of the body, butt and thighs and males in the upper, belly,etc. But why some males put on their chest too, testosterone fat pattern in my eyes should not grow where it makes you look more feminine, like the chest area. And my main question is what causes lower back and love handles fat pattern? Im a guy who worked out a lot, im in my forties now and i still do workouts but not to regular and im a little bit over weight(beers probably) and love handles are killing me, i hate them and i know guys who has three times bigger bellies but they aint got a thing on the love handles. I really envy those guys!! Besides genetics what could affect this fat pattern i have, other hormones like insuline and cortisol maybe? I also tend to put fat on my chest and especially the sides, again, i hate it! My legs and butt, just a little bit of fat! I will begin to workout regulary again, it crossed my mind to even build amlittle home gym for the times that i cant get to a comercial gym. So why the patterns i talked about? Thanks!
Yes, very complicated. Way too much for me to get into here and something 99% of people couldn’t comprehend or care about if I made a video. Let alone, DO anything about.
Estrogen affects men around the “chest”, as well as lower body. DHT causes love handles, as does cortisol and insulin. Thyroid causes issues around the entire body, as it also interacts with GH, IGF and so forth. The TYPE of fat you have -- brown, beige or white. Oh… this is so complicated. I’ve changed fat distribution in my own body by optimizing my hormones. However, there’s always a GENETIC factor involved with everything.
My answer is eat healthy and lose fat, then your hormones will be better and it’ll be easier to stay lean.
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