Hi guys, welcome back to video #2 in my series on fasting. Today we are going to talk about the
3 well-studied types of fasting, all of which include periods of eating, and periods of fasting.
First up is time-restricted eating. The 16:8 diet (16 hours fasting and 8 hours eating) or the
12:12 circadian rhythm diet are popular forms of time-restricted eating. Basically, you follow a
meal plan within a designated time frame. The rest of the time you will fast, but you can
continue to drink water and non-calorie-containing beverages (like tea/ coffee but you’ll have
to skip out on the milk and sugar).
As I mentioned in the first video, syncing your eating with daylight hours is ideal to achieve the
best results. A study conducted by the University of Alabama found that when a small group of
prediabetic men ate all their meals between 7am and 3pm (8 hours), they had significantly
better insulin sensitivity and reduced blood pressure in comparison to their peers who ate their
meals over a 12 hour period (i.e. 7am to 7pm). Neither group gained or lost weight, but the
‘early time-restricted feeding’ group showed improved metabolic health and to sweeten the
deal, this group also felt fuller.
This shows us that meal timing does play a role in metabolic health independent of weight
loss. So if you are choosing between 16:8 and 12:12, or even something in between like 14:10,
the key is to time it so that your window avoid eating at night.