So when it comes to losing body
fat, what's more important regular exercise or intermittent fasting? Well, in today's show, we're going to write down a new study that found that the combination of high intensity interval training three
sessions per week paired with daily timer started eating was more powerful at losing belly, fat, specifically, visceral fat then either intervention alone. I think
this is very important. What's exciting when it comes to, you know, clinical trials now is it seems like researchers are assessing the combined effects of popular
interventions last
We talked about how a combination of a low-carb, diet, plus daily timer started, feeding more powerfully or more significantly,
reduced body fat and overall fat Mass compared to either intervention alone that is either regular time restricted eating
or a low-carb
diet, compared to the control, the combination group had the greatest fat loss.
Now, in this particular study that incidentally was
also published in the journal cell metabolism, they paired and
assess the combined effects of high intensity interval
training.
Or hit training with time, restricted feeding and compared to the control group, the group that had the greatest improvements in their hemoglobin A1c and the greatest loss. In body fat, specifically visceral fat, was the group that was doing weekly and daily temperature, acted feeding and weekly high-intensity interval
training.
I think this is really important friends because, you know, a lot of people as humans were prone to tribalism. I'm a carnivore guide. No, I'm a vegan person. No, no I'm an exerciser right?
We sort of get
characterized into these buckets, that limit our options when it comes to interventions, that can
benefit us as a instead of getting limiting. You know, limiting your your sort of scope of metabolic Health Improvement, why don't you expand your scope, okay? You can be a low-carb person, you can be a
faster, but you should also exercise and that's what these studies actually show. Because the combination of these different modalities or interventions
enhance, the
Goodness of the other interventions that you're doing, so it's fine. You're eating less processed food, you're cutting out your carbs. Okay, great. A and you're also fasting, you're compressing, your feeding window, a big one, the window with a form of
fasting that I'm a big fan of is
starting around 10 or 11 or you know you're feeding window and ending
somewhere around six or seven you know? So 5:50 6:49
something like that. An eight-hour window is a phenomenal window for most people
that that aren't morbidly obese or have all sorts of health issues?
Is right. If you're morbidly obese in your triglycerides over 300 in your fasting insulin is
90, okay? You might need to maybe you know compress that a little bit further or crank up your exercise knob. But as this study actually found these, these were overweight subjects, some of, which had polycystic ovarian syndrome, these were women of
reproductive age. So that's important, they hadn't gone through menopause.
But what was in interesting and important to understand, is the people who had metabolic disease and PCOS. And
Fourth, their metabolic Health improved more so compared
to people who didn't have a previous diagnosis. So I think that's important to understand.
It's also important to understand in this study, was only a seven-week study and I want to share with you the fat Mass
differences. Some conclusions from the author's, the
study design and reinforce the fact that these subjects study subjects
over the course of seven weeks, only right? You know, I'm not even two months,
right? What they actually found was significant visceral and
A fat loss but a preservation of muscle mass and this is why this is the most important part of this video. When you combine resistance training or hit training with fasting, you help to preserve muscle. This is really important. A lot of people are doing one meal a day or they're doing
fast for 22 hours or some such thing, okay? If you're not
also resistant training and doing some sort of or hit training in there throughout the day, you might start to lose muscle. And it turns out that that exercise hit training resistance training,
Is a great intervention to help preserve muscle. If you're doing any sort of caloric restriction, which also includes intermittent fasting or time.
Restricted feeding, okay? Really important stuff friends. As always, I want to welcome you back. It's Mike muscle is I'm really grateful that you were here. Thanks for sharing this video. As a text message. Thank you for leaving a comment, hitting that like button. It really goes a long way. I hope you enjoyed these study breakdowns in the Practical relevance and the takeaways
also friends. We
formulated the novel myocytes electrolyte sticks
to help you with your exercise sessions.
You can read many
any of the 300 plus reviews that have been left in the last several months on our website over at Mayo science.com. This is a new combination formula that has never been put together before
you're getting creatine to help you with
your workouts and also helps with supporting your body's healthy.
Hydration response. You're getting another car? No nutrient called touring touring is a great let. People think it's stimulatory, it's in Red Bull and things like that more
as an amino acid that is that helps with osmosis and it helps with hydration. Okay. You're also getting real salt,
Out of electrolyte products, unfortunate. I don't know why
they're using USB sodium Morton's table salt. You don't want to be paying 40 bucks a month for USP. Sodium friends, you need real Salt. Plus you need real Albion chelated minerals
like the amenities and glisten eight. That you're getting. Here is from the electrolyte sticks over at my house and it's pleasure getting potassium and much more so you can check out the reviews over at my oh science.com, check out the electrolyte sticks links will be below. You can use this
before your workout during the workout or after your workout
session.
And save using the code podcast, okay? So I'll link that below podcast at myocytes.
Okay? So the study that we're talking about today, I think it's an, it's an easy read. If you want to dive into it I'll link in the show notes. The title here is time restricted eating and exercise training improve hemoglobin A1c and body composition in women with overweight obesity, and randomized, controlled
trial. I believe I misspoke earlier, I said it was a mixed gender study. This was this was solely conducted in women but they were of reproductive age. I read a lot of studies and I started. I'm sorry that
Spoke. But the main findings here and we're going to talk about what I think is
most important and that is
fat loss was simultaneous preservation of muscle, right? More so
than either intervention alone, okay? Because
fasting alone does lead to fat loss, but it also leads to muscle
catabolism. And what is
unique is is, you know, doing the combined effect of exercise with the fasting helps to preserve that muscle. You don't want to be doing an intervention that loses muscle, okay? So the highlights here is time
Is it eating
reduces nocturnal glucose in women with overweight,
obesity. Timer started eating combined with high
intensity, interval training, decreases hemoglobin
A1c the combination of daily, Tom
started eating, and this was a 10 hour window. I believe it was pretty loose, like 10 a.m. to like eight pm something to that sort. So you would not characterize this as an early time restricted feeding protocol but what
they say is the combination of tre plus high intensity, interval training, reduces visceral fat, Mass more
Then time-shifted eating or high intensity interval training
alone, timer
started eating and high intensity interval training
are feasible strategies to improve metabolic Health in this population. Okay, so here's the study overview. The add a control group that didn't do
anything because, you know, people in studies, if they're part of the
study, they naturally like make, you know, a volitional changes in their health, they start eating better, they know
people are doctors and researchers investigators are tracking them, so
just being part of a study naturally
lends you to make better health choices.
I see, so you have to have a
control group, they had a daily temperature, TD in group they had a group that only did to exercise sessions per week and these are just, I'm sorry, three 35-minute, hit training sessions. More of a full body type session and then they had the group that did the same Tre protocol as the Tre only protocol. But they also did
335 minute high intensity, interval, training sessions per week, and that was the only prescribed exercise that they were told to do
now. They went through, there was a lot of Assessments here.
And what we're going to focus here on is is figure 3.
Well, figure 3 is important. This is look at the glucose and the insulin and all that sort of stuff, but I'm sorry, it's figure for here,
the combined Tre and hit training and fat mass. And so we're looking at figure be
here. I'm sorry.
Section B of figure for what you see here is the statistical significant difference between the
control group, The Tre only group, the hit only group and the
The nation group and you see her. So the change her is
3
kilograms in 60 days so that think that's
important and then what you see here is in part D the preservation of muscle mass. Now this wasn't a p-value of 0.01
0.039 however you can see from these figures here that the loss and muscle mass was significantly. Less than just the teary only group in the combination group. And I think that is most important than that's why I wanted to sort of
conclude in this.
Bo is pairing exercise with any dietary
intervention, whether you're just cutting calories,
whether you're intermittent fasting, whether you're doing a two to three day fast, you need to also be doing some exercise in there because that is going to
help preserve the
muscles, send the stimulus to the muscle to increase muscle
protein synthesis and decrease
catabolism. Very important stuff.
So, yeah, just want to say that and highlight a few paragraphs here, before we part ways friends,
And they say in conclusion, our findings suggest that combining timer started eating with high intensity interval training. Can rapidly
induce several health benefits and decreased metabolic disease in women
at risk for overweight
obesity. The high rates of compliance and adherence, highlight, the potential of these diet exercise, protocols to be implemented in clinical practice. Given the multiple non-independent
secondary outcome, measures and risk. For type 1 error, future studies are needed to confirm
our findings and should investigate long-term effects
and feasibility.
Of these interventions by employing longer Interventional duration. So basically, what that means, is there needs to be more studies. Combining these two different modalities but they're safe.
They're effective, right, safe and effective. We've heard that so much over the past couple years. Well, these interventions are actually both safe and
effective. It turns out over the course of seven weeks and what they
found here with regards to blood sugar regulation. I was surprised that we didn't see a more significant reduction in triglycerides
in the combined group.
Paired to the control and compared to just the
trf group. But what they said is there was improvements in the hemoglobin A1c
and fasting glucose measurements in the combination Group, which has sort of expected. And they, that was as reflected by the hemoglobin A1c compared to the compared to the control group. But
yeah, to me, I think this is just incredibly fascinating. I like that, researchers investigators.
Scientists are now
conducting
Combining different interventions. Not just looking at one in isolation so
very important stuff friends helped spread the word that combining exercise with any sort of caloric
restriction is going to help you preserve muscle while also burning fat, which is
the goal that we're trying to accomplish. You don't want to rob Peter to pay Paul, you don't want to lose fat
and lose a ton of muscle at the same time, right? You want to slowly lose some fat and while preserving that muscle because as we've talked about a million times on this platform,
It. And that is that the large contribution of your energy expenditure with you. Just sitting there burning calories, is the quantity of muscle mass in the quality of muscle that you have. So preserve that lean tissue. That's why I'm a big fan of of
corn and nutrients like creatine like taurine
and resistance training and high intensity interval training. So
hopefully, you found this video. Helpful have a great recipe day. Thanks for the like button. Thank you
for subscribing, and we'll catch you on a future one down the road by now,
