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300tube Jeff Nippard   12 November, 2017
 162,877

The Science Behind Intermittent Fasting (14 Studies) | Nutritional Science Explained

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IN THIS VIDEO ▹

SOURCES:

This paper was extremely valuable in making this video. The work Dr. Bojan did here is incredible and I'd strongly recommend reading it in full for a deeper understanding of IF:
‣ http://www.lift-heavy.com/intermittent-fasting/ 

I also drew heavily from Alan Aragon's Research Review. You can subscribe here and gain access to all issues:
‣ https://alanaragon.com/aarr/

The Lean Gains Guide
‣ http://www.leangains.com/2010/04/leangains-guide.html

Fasting Benefits (Rat Studies)
‣ https://www.ncbi.nlm.nih.gov/pubmed/12771340
‣ https://www.ncbi.nlm.nih.gov/pubmed/16275865
‣ https://www.ncbi.nlm.nih.gov/pubmed/2402168

Two Obese Studies Showing Positive Health Effects
‣ https://www.ncbi.nlm.nih.gov/pubmed/19793855
‣ https://www.ncbi.nlm.nih.gov/pubmed/17291990

Two Lean Studies Showing Less Impressive Results
‣ https://www.ncbi.nlm.nih.gov/pubmed/16051710
‣ http://ajcn.nutrition.org/content/90/5/1244

IF and Hunger:
‣ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2249073/ (yes, I know it's from 1963 -- still a good study though)

Huge Systematic Review (40 studies)
‣ https://www.ncbi.nlm.nih.gov/pubmed/26384657

Liver Glycogen and Muscle Loss
‣ https://www.ncbi.nlm.nih.gov/pubmed/20138692
‣ https://www.ncbi.nlm.nih.gov/pubmed/16931880

Metabolism, Thermic Effect of Food and Meal Frequency
‣ https://www.ncbi.nlm.nih.gov/pubmed/8399092
‣ https://www.ncbi.nlm.nih.gov/pubmed/9155494

MPS Study Favouring 4 Meals:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650697/

IF and Disordered Eating
‣ https://www.ncbi.nlm.nih.gov/pubmed/25943396/
‣ https://www.ncbi.nlm.nih.gov/pubmed/19657417/

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This video was edited by Rashaun and I (it took us about 30 hours to make this video not including research and writing)

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