A new study comparing different fasting methods found pairing a low carb diet with daily time-restricted feeding, a form of intermittent fasting, led to the greatest loss in belly fat and improvements in metabolic health more than just fasting alone.
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Links to studies and videos mentioned:
00:55 The study looked for most favorable changes in visceral and subcutaneous adipose tissue and proxies linked with metabolic syndrome.
06:23 There was a significant reduction in body fat mass with the combination of low carb diet and TRF.
06:50 Visceral fat is more pro-inflammatory, linked with cardiovascular disease, cancer, and more.
07:30 Metabolic markers via the HOMA-IR score and triglycerides had the greatest degree in favorable changes with low carb/TRF.
08:15 The ratio between triglycerides and HDL is a sensitive and specific indicator of cardiovascular health compared to looking at LDL.
09:15 Fasting may improve glycemic control.
09:55 Adjust the ending of your fast, if you are not seeing results, to earlier in the day.
11:20 Your body is optimally primed to ingest food earlier in the day, which may increase fat oxidation.
13:35 TRF and low carb diet significantly decreased both subcutaneous and visceral fat.
14:20 TRF can increase LDL cholesterol as your body becomes more efficient. Fat is being transported for use as fuel.
15:12 LDL sub factions increase, particles become more buoyant and less oxidizable with TRF.
15:30 Triglyceride to HDL ratio is a predictor of cardiovascular disease. Metabolic changes associated with exercise, low carb diet and TRF can improve this.
16:15 Blood pressure declined significantly with low carb/TRF.