Does Time-Restricted Eating Hurt or Help Gains? | Educational Video | Biolayne 

What I really like about Lane is the truth. He doesn't take a stance and stick to it he goes where the data goes Love that.

I've been fasting since 2016, my body composition has changed dramatically. Not sure if it's the best, but it's so much easier living this way. Not having to think about breakfast or lunch is liberating.

The biggest advantage to me when it comes to TRE/IF is that it's A LOT easier to stick to. It keeps the mind free of stress from calorie counting throughout the day and has clear limitations (which are good for mental health).

Well I just gotta say I've been doing 18:6 2MAD for just over a year now. I lost 45 lbs and have gained muscle mass....there's no question about it. I do running, walking and resistance training. I am most def. getting enough high quality protein on a daily basis (which is why I do Atkins and NOT keto). I eat very clean although I do splurge on sweets here and there. What he fails to mention here about TRF is that this allowed insulin levels to fall which in turn allows your body to use fat as its primary fuel source instead of glucose. That said, the other argument could be that once you reverse your insulin resistance (which has been the case for me), reintroducing breakfast, at least once in a while (which I also do on occasion), MAY aid in adding additional lean muscle mass.

I really don't understand why that study was referenced when it was so short, they weren't eating that much protein, nor were they doing any resistance training for a significant period of time. Would really like to see you come back with a study on that or create a new one yourself!

Me whos alternates OMAD with IF, goes to gym but doesnt care about the gains. Im 41 yrs old, my priority are endurance, strong muscle heart and injuries free! Good vid as always!

The advantage of TRE is not physiological, it is behavior support and cultural defence vs peer preassure calories intake. I can control my calories, macros, and micros, when I am not getting nudged continually towards crap food.

TRF. A way to describe how humans ate for 300,000 years. Normal. Eating three meals a day, plus snacks, plus dessert, and sweetened beverages in between. We got it backwards. We should call our modern dietary patterns CCF (chronic continuous feeding) and TRF as traditional or normal.

The best thing about training for 22 years is I literally can open a Layne video and know the answer before watching. I am someone who splits the year up into focuses: Boxing, Running, Yoga, Powerbuilding. Over the years I naturally have found that I prefer TRF during my cardio periods but I MUST get a 6 meal split during Powerbuilding if I am to see positive gains.

Anecdote here. Having breakfast between 12-2pm, getting 1 g/lb protein but not much more than that or I get sluggish, and I'm hitting PRs every single day. While on a cut. I train fasted, walk 5-7 miles a day. Never felt stronger, not gonna stop.

You are my Guru when we talk about nutrition and sport. Thank you for your advices!

My 2 cents for why lean mass loss was greater in the TRF group: If MPS was similar, then MPB must've been greater. Maybe leucine has a mechanism for slowing down MPB (in edition to up-regulating MPS in the fed state), and fasting for a long-duration may have led to a substantial decrease in intramuscular [leucine]. Or maybe serum [insulin] levels were still high enough in the fasted state to have it's permissive effects on MPS, but not high enough to have it's inhibitory effects on MPB?

Great review! I appreciate your perspective. From the studies I've heard of, TRF is beaten by periodic extended fasting because a small amount of lean mass is lost in the TRF period, and it is preserved toward the end of that, then potentially re-gained, if proper feeding occurs. This means that the most preservative fasting period would likely be between 24 hours and five days. Of course, you won't do several days chronically, but you will obtain the benefits if you do that occasionally (like every couple months or quarterly.) Aside from that, I try to get my meals in over an 8--to-10 hour period. I'm having a bit of trouble considering a ten-hour window to be TRE, especially if it's compared to a strategy that starts at 8AM and finishes (presumably the start of the last meal) at 8PM, making the eating period over half one's life for the control. As you, I'm concerned about protein in a short feeding window such as OMAD or 20/4. I'm a fan of Gabrielle Lyon and her mentor Don Layman so I consider five hours between meals (aka protein boluses) to be the gold standard, but I cheat it more toward four hours to benefit from the greater insulin reduction at night with an earlier fasting period. This means my first meal is before noon and my last meal is in the late afternoon or early evening. So the "TRE" listed is closer to what I do, but I also like to fast a day or two on weekends because I have a history of diabetes and degenerative disc disease and my aim is also to control inflammation. I hope I'm "doing it right." One thing I may be doing differently than the subjects is my first meal after the fast is basically lean protein (read: very low fat), in an attempt to shuttle that protein as directly as possible into my muscles when I'm most insulin sensitive. This would occur, of course, after a workout, to maximize insulin sensitivity. I start work early and take long lunches. After that, I'm "ketovore" (diabetic history again), and I always attempt to get no less than 30g of animal protein in any meal. I haven't done this long enough to gauge the result. *_BTW, enjoyed meeting you at Low Carb Denver! I was "that guy" who followed you toward your workout to chat after your presentation._*

Yayyy!!! I was doing 16/8 IF & my 🏋️‍♀️🏋️‍♀️was suffering.. I’m back to fuelling before my lifts & 💥 🦾🦾

Another awesome video! Thanks for the brewkdown. I’m looking forward to seeing what findings come out of Dr. Andy Galpin’s Intermittent Fasting and Human Performance lab.

Commenting for the algorithm! LOVE all your videos Layne!

For someone who followed IF for a couple of years, it was helpful in calorie restriction and fat loss but yes, it didn't help with body recomp. Thanks for the update!

Lean Body Mass consists of three components, two of which are water. Might explain the lean body mass reduction in the TRE.

No idea if it hurts my gains but eating one huge dinner and an evening shake keeps me in a good calorie range. I have a large filling dinner, and the banana, blueberry, Greek yogurt, protein, and collegen shake satiates my sweet tooth and keeps me good for the night.

I like the analysis. My experience is that timing of heavy resistance training combine with TRE can lead to better results in gaining lean mass and definition than on a regular diet. But that's just me

Excellent study. Thank you for sharing Layne.

fasting works wonders for me because it makes me eat less, and after a few weeks sugar cravings are down, but i still need to eat below maintenance to lose weight. I also eat more protein while doing fasting. Nothing magic about it

Thank You for being Unbiased and not extreme, Even though I'm a fasting kinda guy but I too every much am in line with your view points😊. Also For the Ali-go-rythm

Algorithm Comment - Thanks for your great work, Dr. Norton!

I think 12/12 works for good muscle if you workout. That’s half of your life away from food but still have the fun of working out and eating.

Thanks Doc for the free master class!

Wasn’t that 50g proteins per meal a myth and depended on so many variables that the range could be far greater? I mean 100g of protein don’t get lost, it takes hours to digest

I was still able to make tremendous gains with time restricted eating. It made no difference as long as I got in my daily caloric and protein needs(1 gram per lb of bodyweight, I weigh 200 so I just made sure to get 200 grams per day). I compared it versus eating all my waking hours, and there was no difference whatsoever for me.

The element of delight just might have a role to play in both mental and physiological health, since the brain and body are interconnected, and brain states have hormonal and other consequences physiologically and biochemically. Being satisfied and happy gets under-covered by hardboiled science types. Somehow it's associated (wrongly) with being unscientific.

Hey, just a friendly tip. Your videos would be a lot better with a higher quality microphone

Very interesting. Nicely done.

I fasted for 21 days straight. Water only. I loss so much weight. I didn’t notice the muscle loss until I saw how much more difficult it was to lose weight with standard calorie counting.

From someone who does 18hr fasts daily (6hr feeding window), I have been able to put on plenty of muscle since I have been doing it. Is it the most efficient way to building/maintaining mass? Probably not But due to my busy lifestyle and the overall health benefits intermittent fasting is a better fit for me, I'm not looking to enter any bodybuilding competitions so that's fine by me. I'm still able to hit my daily protein intake (1-1.2g/lbs bw) quota. Also have to take into account that doing a fast, weight training in a fasted state and breaking said fast after the training session significantly increases growth hormone in the body (multiple studies that confirm this), so you also have to take that into consideration. Honestly there are so many variables in this equation that it might be impossible to give a solid yes or no answer on the question of which is better. My advice for anyone is do whatever suits you goals/your lifestyle the most. For me I have seen little to no difference when it comes to building muscle, but everyone is different.

It would've been done for controlled eating V the most popular time restricted practice i.e. 16-8

The lean mass loss makes me wonder if autophagy had something to do with it.

I’m interested in this topic

Great study.

I really wonder about the 40 to 50 g of protein per meal. if you eat much protein in one meal it also means it is going to take longer to digest it all. also if you eat protein that is not from protein powder it seems to take longer to digest, even more so if you add other macros and fibre into the mix.

Not enough difference between the two groups. Test one group given five meals and the other with a two hour eating window.

Hey Doc! Ramadan is coming in a week! Kindly we need a video

Dear algorithm, what kinda comment would be most beneficial?

What then would be the optimal way of gaining lean muscle mass and having autophagy? The process of autophagy is only active when you fast, right?

Thanks Layne 🙂

Thanks Layne

Thanks Layne 💪 FTA

Intermittent fasting is better for glucose control based on my experience. I feel so much better energetically!

thank you.

Thank you for not promoting AG1.

Great info

Hi biolayne, for natural bodybuilding purposes do you think there's a significant difference between 3 meals vs 5-6 meals? No time restricted eating in either case.

These men were obese or overweight , would be interesting to see if its different with leaner people.

The protein content was fine. It was ~1.0 g/kg body mass per day, which is pretty good, esp. in non-resistance training men. Agree with the rest of your video/analysis/conclusions.

We are here for the good content

Does lean tissue is more sensitive to water retention then fat tissue? Might be an explanation. I tend to store less water if do time restrictant feeding.

Rodney Coleman is the best example, he eats every 2 hours, 12 times per day.

It would have been better if you used a study like this, but was with weight training individuals, and with much higher protein intake. After all, the subject was about time restricted eating and protein synthesis. The study you covered didn't really prove anything. Your analysis is perfect, as usual, but this time you took a left turn at Albuquerque :)

i want to ask about iron, glucosamine, is it good. thankyou

Informative

im a big fan of fasting,but i have to agree that its not the best to recomp, the exception would be people on roids.., i do believed someone would have great results with fasting if they r taking something to prevent muscle loss..(not saying people should jump on gear before fasting)😉

*Either way, I hate fasting.*

Is there an idea as to how much LBM verssu FM you add when you are in calorie surplus?? You gave in your book an approximate table for the inverse, with calorie deficit.

please do a ramadan series and recommendations for people who will be fasting for 30 days .... PLEASSSE

If I heard right in Peter Attia's interview with Don Leyman (# 224), Dr. Leyman was recommending getting at least 25g of protein in the morning to prevent your body from being in a catabolic state. Did I hear that correctly? What's your opinion on getting protein (or carbs) early in the day to prevent this?

Interesting video. Given that I do one meal a day (150-180g protein for 90kg), also regular body weight resistance training, how I can get the most of it from this schedule? Whatever the "most of it" could be, eg. minimize muscle loss or gain as much as possible within these conditions?

You should collaborate with Renaissance Periodization…

man guys with bodybuilding background have the hardest time believing it is possible to build muscle while fasting uh? I think if you didn't pick up fasting for a long time and was taught that bodybuilding 5 meals a day shtick it would be very hard for you to understand. From experience, I 100% think it's possible to build muscle with like 2 meals a day, anyone who says it can't be done probably didn't seriously tried to do it.

Hey Layne. Great video, as always. Huge respect. if I am short of protein in a single meal, can I add a serving of EEAs to my meal to match the dose of protein needed, or will it be a waste? Thanks.

For the algorithm

The counterintuitive results regarding lean mass makes me question the whole study.

"Back with another educationally video" cause you have so many un educationally videos😂❤

multiple servings of high quality protein meals for me

Optimal vs suboptimal in this context wouldn’t be visually noticeable

FLA❤

By the power of the algorithm

The basics of this issue gets so annoying in terms of anabolism. A thin guy at gym asked me for tips on gaining mass as he was struggling-right out the gate he led with that he was doing alternate day fasting . . . smh. There's a lot of information out there, and much has value that people are willing to hear, but then many leave their own common sense at the door when it comes to the specificity of its application.

Fasting works! Cured my diabetes!

I find it odd that a window of 10am to 6pm is considered restricted. I think many people gravitate to that schedule naturally. What would be unrestricted? Eat right when you wake up and right before bed?

The only time you would lose muscle is if you have less than 5% body fat. 20hrs of fasting & 4hrs of eating period everyday is optimal it will decrease your insulin & increase autophagy which protects your muscles, since your body has time to digest all your nutrients, vitamins & minerals, you will not lose muscle mass as long as your eating the right source of protein & good source of fats, low carb & no sugar type of diet. Been doing Ketovore diet & intermittent fasting for over 5 yrs & doing hardcore work out and I never lost my muscle mass with intermittent fasting. I also fast 48hrs - 72hrs twice per month to stay lean & in my experience I always maintain my six pack because of this. Pls listen to Dr Jason Fung, Dr Berry & Dr berg they have lots of wisdom regarding this topic.

Eat right, workout consistently. It’s really that easy.

I thought I've been hearing for years about how TRF results in more lean mass loss... Why is this study surprising, doesn't it just match up with everything else?

Hey

It's an unrealistic study We dont know how hard they're going in the gym, probably not too hard Protein was low I think if you're trying to build mass, don't you want to have more windows of protein consumption, even in a time restricted window - so maybe five smaller meals with adequate protein I kind of want to see a real study now, because I am curious if intermittent fasting slows/limits muscle growth

algo

YAAAAAAS

Layne 💯

Comment for the algorithm

For the algorithm and mo’ money

Mass doesn’t = strength. One meal a day kiddos. If you know Dr Nun Amon Ra you know.

I am more concerned about getting regular carbohydrate so you don't have to get too much sugar in your blood at any one time. Then you can really up your gut bacteria volume, which needs protein. Then they give that protein back in a more constant supply than eating 30 grams of protein 5 times a day. Like I do eat protein 5 times a day, but I think my gut bacteria is supplying me with protein all night long

Commenting for the algorithm.

For the algo

FTA

Andrew huberman podcasts with satchin panda......very interesting 🤔 for intermittent fasting ....and time restricted feeding dor longevity....

Alligator

It appears obvious to me that for maximum protein synthesis you need a constant supply of amino acids so going long periods will mean you don’t have amino acids available great video

For the algorithm!

If you want to live a long time, do intermittent fasting.

Al go rhythmical comment

Layne, sometimes when I go out to eat in a barbecue place, or I have a big meal with way over a pound of meat, I still feel it 8h later sometimes. My question is: does having a overly sized meal impacts plasma amino acids? does having a big meal can almost count as two meals time wise in a feeding window?

Comment for the algorithm.