{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Under Load","title":"Intermittent Fasting: What a Doctor Tells People Who Ask","html":"","width":"100%","height":180,"duration":923,"description":"I knocked a boiled egg against the table, and the crack cut through the silence.\n\nWe were at a hotel for a week of leadership training. The morning session started at eight o'clock, and so did my eating window, so I came in from the breakfast buffet with eggs and started breakfast in front of everyone.\n\nI understand why the rule appeals. Pick your hours, and you have fewer decisions to make. The problem is expecting that one rule to deliver everything you have heard about fasting.\n\nTwo people asked my opinion in the last fortnight. My answer always starts with their goal, and this episode is that answer in full.\n\nIn this episode:\n\nWhy a year-long trial that gave everyone the same calorie target found the eating window worth an extra one point eight kilos, and why that number did not survive the statistics. I explain what the P value actually means, in plain language, because it is the part most coverage skips.\n\nThe trial that settled the timing question more directly, by handing both groups the same food for twelve weeks. The early ten-hour window produced no extra weight loss and no better blood sugar.\n\nThe stronger result almost nobody talks about. Four normal eating days a week, three days at about twenty percent of normal intake, and after a year, nearly three kilos more weight lost than daily calorie cutting. It is the version of fasting with the best evidence behind it, and it is the version nobody asking me about 16:8 has in mind.\n\nAutophagy, which is why I came back to fasting in the first place. What the 2016 Nobel Prize was actually awarded for, what has been measured in human white blood cells since 2017, and why the hour figure in your fasting app has no human study underneath it.\n\nWhat Krista Varady, who runs these trials for a living, says about the hours. It is the most honest sentence in the whole field.\n\nMaking weight at sixteen. Weeks of cutting calories, then broth, then nothing, then the sauna to sweat off the last kilogram. It worked. It also...","thumbnail_url":"https://img.transistorcdn.com/D6GUGKGhv_DEKkMXOUaw9zVKHR_WqCVlo9ECODchftY/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wODc1/MzQxYzZmMTk4MDBl/ODhhM2E4NWIwYTFj/OWExOC5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}