00:00actually what happens if you do lose
00:02weight intermittent fasting long-term
00:04not like a three-month clinical study
00:07but a long term hey everybody it's Dr
00:09Sam Robbins and today I'm going to talk
00:11about intermittent fasting I think I've
00:13spoken about that before and how I don't
00:16believe in it all right let's talk about
00:18why people do intermittent fasting or
00:20why the experts or other doctors will
00:22say intermittent fasting is all the pros
00:24people say I use intermittent fasting by
00:26the way what is intermittent fasting a
00:27lot of people you know they basically
00:30they don't eat like for 12 or 16 hours
00:32that's not really intermittent fasting
00:34just not eating for a bunch of hours but
00:37true you know lot of times when people
00:38are promoting it they're eating like
00:40once a day like one big meal a day um so
00:45let's just talk about that what's the
00:47benefit to that um they'll say I lose
00:49weight on it well mainly because you're
00:51eating less calories and that's it it's
00:53a lot harder let's say you're eating you
00:55know 3,000 calories a day it's a lot
00:58harder to eat 3,000 calories and one
01:00meal than it is to eat it in multiple
01:03meals so that's one thing a lot of
01:05people snack throughout the day and so
01:07forth that adds extra calories so
01:09there's nothing special about
01:11intermittent fasting and weight loss
01:13actually what happens if you do lose
01:15weight intermittent fasting long-term
01:17not like a three-month clinical study
01:20but a longterm let's say one or two or
01:23three or five year study or whatever
01:25I've seen it over and over again people
01:27who do intermittent fasting longterm
01:29they lose weight and the weight loss is
01:31from muscle that's right people end up
01:35losing muscle so what happens they
01:37actually end up losing muscle and
01:39gaining a little bit of fat so the body
01:42composition changes basically they they
01:44lose weight and a lot of that weight is
01:47muscle later on when they decide to say
01:50oh I'm not going to like do intermittent
01:52fasting anymore whatever they do end up
01:55eating a little bit more food and then
01:56they start to gain a little bit more
01:57weight and that weight ends up being
01:59more body fat so as far as the weight
02:01loss there's nothing special about
02:03intermittent fasting other than the fact
02:04that you're just eating less total
02:06calories and I said the weight loss is
02:08typically from muscle a lot more of it
02:11it's not the way let's just put it this
02:13way if it really worked bodybuilders
02:15would be doing intermittent fasting all
02:16day to lose just fat all right they're
02:18not because they they know they end up
02:19losing muscle the other benefit I hear
02:22is that man intermittent fasting I have
02:24total Clarity I I can I have more energy
02:27and so forth yes that's true that's
02:30because you're not eating eating
02:32consumes energy that's one of the
02:34reasons you start to burn a little bit
02:35more calories every time you eat but um
02:39guess what happens blood sugar drops
02:41blood sugars drop after a little while
02:43and cortisol and adrenaline go up okay
02:47that's why people like man I get so much
02:48energy when I fast yeah your cortisol is
02:51going up your adrenaline is going up
02:53because your body thinks it's dying okay
02:56it's not eating that's why I don't know
02:59about you but I don't want adrenaline
03:01and cortisol the stress hormones to be
03:04going up all the time weeks after week a
03:07month after month year after year so
03:09trust me it's not a good long-term
03:12solution all right the other thing is
03:14that'll it will help you live longer
03:17that's right intermittent fasting will
03:19help you live longer what human clinical
03:23studies double blind Placebo ones have
03:25shown that people live longer by doing
03:28intermittent fasting for let's just say
03:30not a 13 week or 12 week or let's just
03:33talk about one year or five years I
03:35can't think of anyone now they do base
03:38it on a worm study Dr David Sinclair
03:42they do base it on rat studies let's
03:44just talk about rats our favorite little
03:46animals that they do all the testing on
03:48when a rat does intermittent fasting
03:50doesn't eat for one day just think how
03:51long does a rat typically live compared
03:54me a lot less okay to answer that
03:57question so that means that you to get
04:00the same beneficial results of living
04:03longer based on that fasting or
04:05intermittent fasting you'd have to
04:07basically not eat for at least a week to
04:09get the same typical results that a rat
04:12would live okay so that doesn't work
04:15then they talk about
04:17autophagy it's this cool word that
04:19Everyone likes to use that your it eats
04:22up bad cells and your new cells and blah
04:24blah blah blah the minute you eat
04:26especially going from 2,000 calories all
04:28of a sudden in one meal the exact
04:31opposite happens there is no free lunch
04:33with the body okay you can't have for
04:36example a ton of caffeine and um uppers
04:40and say I'm not going to sleep for a day
04:42and then just go back the next day just
04:43sleeping only eight hours your body
04:44won't make up for it what goes down a
04:46lot will go up a lot will go back down a
04:49lot your body will always go back to
04:51homeostasis balance so that autophagy
04:54goes to you know what down the drain
04:58that theory so but you know what
04:59improves autophagy exercise exercise
05:02will improve autophagy way more their
05:05intermittent fasting and has way more
05:08benefits because it's using up your
05:10glucose better it's good for your brain
05:11it's good for your muscles it's good for
05:13fat it's good for blood pressure it's
05:15good for cholesterol it's good for blood
05:16sugar you get it it's good for your mood
05:19your hormones your enzymes your
05:21neurotransmitters exercise is a billion
05:23times better and does far more for
05:25autophagy than any intermittent fasting
05:27will do now if you just would rather not
05:31eat and just eat one meal a day because
05:34that's what you like that's totally fine
05:35do that because you like that lifestyle
05:37but please don't do intermittent fasting
05:40and all this because you think it's
05:41going to have any special long-term
05:44health benefits none the other thing is
05:46they'll say calorie restriction that's
05:48why intermittent fasting work let's just
05:50say you're eting 3,000 calories and
05:52again rat studies blah blah blah they
05:53live longer or or monkeys will live
05:55longer because they ate less calories
05:58all right so you go from 3,000 to 2500
06:00you ate less all right now you live a
06:02little bit longer what do you think
06:03happens in 6 months or year when your
06:06body's fully adapted to it you're not
06:08going to live any longer because you
06:09went from 3,000 to 2500 now you got to
06:12drop even more calories if we're going
06:13to base it on calories so now after 2500
06:16you're going to go to what 2,000 awesome
06:18let's do that let's do 2,000 calories
06:20for the next few months cool right then
06:24your body adapts to that what are you
06:25going to do now your body if you have to
06:27be in a subc caloric caloric restriction
06:31to get the all these awesome benefits
06:33after a few months you're no longer subc
06:35caloric deficit you're now normal so
06:38you're going to go from 3,000 to 2500 to
06:402,000 to what 1500 to what a th000 to
06:43500 calories you're going to wither away
06:45and die so that doesn't work either okay
06:49once again exercise will create a better
06:51caloric deficit healthier you get a lot
06:55more benefits from it than doing
06:56something else such as intermittent fast
06:59or all this caloric restriction you know
07:01what works just lose some fat and gain
07:05muscle that's it lose fat gain muscle
07:09exercise I've said it before you get all
07:11the benefits I have an entire exercise
07:13workout thing all for free it's a
07:15private list it's used to charge for it
07:18it's all free I'll give you guys the
07:20link for that you just give me your
07:21email and I'll send it all to you but
07:23simply do some cardio you don't even
07:26have to do much cardio I don't even want
07:27you to go running all right you don't if
07:29you want to run run jog jog do whatever
07:31you want but simple walking first thing
07:33in the morning before and after your
07:35meals two three times a day 10 minutes
07:38two three times a day 30 minutes a day
07:4045 minutes a day every day will do
07:43Miracle work okay improve your mood
07:45improve blood sugar improve blood
07:47pressure everything and work out with
07:49some weights build some muscle two three
07:52times a week if you want to go four five
07:54go ahead what does it require you can do
07:56it weight body weight you can do cables
07:58you can do bands you can do a dumbbells
08:00machines barbells pick one pick the
08:03other do it at home do it at the gym do
08:05your body weight go to the park and do
08:07some pull-ups push-ups do some body
08:08weight squats doesn't really matter as
08:10long as you do it to build muscle and
08:11lose fat that's the key to living longer
08:14keep it simple you don't have to do all
08:16this Tim restricted stuff and I'm going
08:18to eat like you know by the way remember
08:20your body is going to need protein
08:23throughout the day right if your body
08:25let's say you're 150 lb person and
08:29you're going to consume about one gram
08:31of protein for all the reasons building
08:34muscle losing fat longevity skin
08:38everything you're going to eat 150
08:40calories of protein in one meal that's a
08:43lot okay that's a lot of eating that's a
08:46lot of digesting and your body is going
08:49to absorb it all because it absorbs
08:51everything but it's not going to utilize
08:53it as well is if you split that over
08:55three four maybe even five meals a day
08:58so keep that in mind now I've talked
09:00about this before if you guys want more
09:02details about intermittent fasting if
09:04you don't like it leave your comments
09:06below you have questions leave your
09:07comments below I've got an entire thing
09:09about how to live longer how to exercise
09:12and all that stuff remember improving
09:14blood sugar improving blood pressure
09:16improving improving cholesterol levels
09:18improving your hormones intermittent
09:20fasting is not nearly as effective as
09:23just eating healthier so it's a regular
09:25lifestyle exercising both cardio and
09:29some weightlifting and that's it of
09:31course make sure your sleep is good by
09:33the way a lot of people do intermittent
09:34fasting they don't sleep as well because
09:38they end up having too much adrenaline
09:41okay keep that in mind so that's another
09:44negative and uh by the way I know a lot
09:47of people who eat like only one or two
09:49meals a day that's typically almost
09:50intermittent fasting right and they
09:52don't look good it's only when I tell
09:55them hey split that up into multiple
09:56meals a day this and that all of a
09:58sudden they start to look better this
09:59has been going on for decades it's just
10:02a cool thing now if I told you if it
10:04really worked bodybuilders would be
10:06doing it because they're fanatical about
10:08every little ounce of body fat and
10:10muscle that they can gain and lose so it
10:13doesn't work but it's up to you if you
10:14want to follow it do it it's your life
10:17it's your body this is just my belief
10:19anyhow hopefully you have a wonderful
10:21and happy and healthy day thanks for
10:22listening if this was helpful give it a
10:25thumbs up share it subscribe and leave
10:27your comments below so I can make
10:28additional videos about your questions
10:30concerns whether you like it or not
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