0:00 hi welcome to a physionic detailed study analysis today we're going to be discussing omad or one meal a day which is a pretty popular form of intermittent fasting a little bit more extreme version of 16 hours of fasting so 16 8 which is a popular form as well so what meal a day is exactly as it sounds just consuming one meal in a day so that typically illustrates itself as you know fasting for 20 hours 22 hours 23 hours but ultimately the bottom line is you just consume one meal throughout the day now we're going to be covering four different studies to find out the effect that omad has on a number of different Health parameters so if that's blood pressure blood sugar blood sugar
0:45 tolerance cholesterol things of that nature so if that's what you're here to find out about then you're in the right place if you're not familiar with who I am my name is Nicholas verhoven I'm a PhD candidate in molecular medicine and I hold my Master's in exercise physiology this is what I do I take studies group them all together put them all together and do a transparent study analysis so that you can actually see the data for yourself and either agree or disagree with my interpretations of the data if you disagree then certainly feel free to use the form that I have where you can fill it out and send it to me and then I will try to go over your comments and if you have some good points then I'll make an amendment to this video so that other
1:32 people can benefit from your Corrections of my work and along with that then you have made science literacy that much better so thank you all right so without further Ado let's go ahead and jump into this study analysis we're going to be covering as I mentioned I've put together a few different topics so we're going to be covering how one meal a day affects blood pressure blood sugar and cholesterol as well as some hormonal changes looking at to briefly some leptin ghrelin and adiponectin and omad on weight loss without intention and the reason why that's important is why I added that without intention is because uh often omad can have this side effect of without counting calories without
2:18 counting energy intake you can still experience weight loss which is a pretty uh amazing effect so we'll see if that actually pans out and then for my insiders those of you that are part of the premium Network that are part of the Insiders program also get access to the extended version of this video which includes all these topics along with omad on inflammatory markers so like interleukin-6 for example and omad on oxidative stress as well okay but if you're interested in just these topics let's go ahead and jump into the studies now the studies that we're going to be going over are studies number 18 144 145 and 146. so the reason why I've got 18 here is because I was
3:05 actually supposed to cover this a long time ago I was I was covering I was trying to cover this this this study as well as a few other studies a long time ago specifically on intermittent fasting so it wasn't specifically omad but it was on intermittent fasting and it's just now that I'm getting around to this study analysis so from way back when I'm pulling on one of those studies and then pulling together the more recent studies that have also come out on omad now that said uh this is four studies and while we're going to get some information out of this that doesn't mean that we're not going to be covering future studies there's certainly there's going to be more studies that are going to come out on omad and I certainly plan on expect to cover those studies as well if you're interested you can look up my notes
3:51 where I'll have a little bit of additional information station on each one of these studies with the Amendments that may there may be some as well as the funding sources which let's get into the funding sources actually so we're going to start out with a study 18 and where you can see that it's Public Funding now if I'm going to start adding the actual uh who the funding agency is if it's let's say non-profit who is the non-profit um but in this situation I can quick tell you it's the National Institute of aging and the USDA so a government organization so taxpayer funding was uh was solely responsible for the funding of this study okay so we always have to look at the
4:39 study design as well that's incredibly important so they the researchers recruited 15 men and women and it's primarily women so it's two-thirds of the participants who are women and they were average age of 45 years of age uh normal weight and healthy and they were randomized into a one meal a day condition or three meals a day condition which means that one meal a day obviously they consumed all their energy and take all their macronutrients all their nutrients in general in one meal and then the three meals a day they consumed the same macronutrients same nutrients Etc uh over three meals so breakfast lunch and dinner and they were randomized which means that they had an equal chance of
5:25 starting out in the one meal a day condition or the three meals a day condition and it was double blind which is a little bit of an odd way of using double blind usually you have like a placebo for example but it's not like these people are blinded uh and don't know if they're consuming one meal or three meals a day or anything like that it's more so that the researchers don't know which condition that the participants are in when they're taking the blood measurements for example and they also just don't inform the the participants this is specifically what we're measuring or this is what we're interested in so that the the participants don't somehow influence or change their behavior in some way now the length of the study was well eight weeks on one meal a day and then eight weeks on three meals a day now they're not happening congruently or
6:12 they're not um the the study isn't happening congruently you have some people that are on the one meal a day and then they switch over to the three meals a day and then the people that start out on the three meals a day start out there and then switch over to one meal a day how did that work well it worked this way so this is a crossover design so it was eight let's say let's say you're one of those participants you would have started out let's say you were randomly allocated to one meal a day so you started at one meal a day so you were on that uh eating plan for eight weeks so you would consume your one meal a day in the evening for eight weeks and then you had a washout period of 11 weeks where you returned back to your normal diet no restrictions just return back to your normal life for 11 weeks and then which
6:59 is this crossover bar here and then you would start on the three meals a day so it's the exact same diet composition as a one meal a day but it's as uh three meals so breakfast lunch and dinner so more spread out clearly and then obviously if people were started out here then they did the exact same thing but ended up in the windmill one meal a day and the researchers took measurements at Baseline and at eight weeks now when they took measurements there's a caveat that I have to add in here because um they had to change up how they do things and I realized that the part the researchers were doing this for a very good reason um they usually when you take Baseline when you take blood measurements in general you have to go through a fasting period so you do it it's usually a minimum of eight hours but it's
7:45 typically closer to 10 or 12 hours or longer that you should be fasting for you to get fasting blood values of uh let's say your blood sugar levels cholesterol levels you know all that stuff and for the three meals a day it's not that big a deal right you consume your breakfast you eat your lunch you eat your dinner and then the next day in the morning let's say eight a.m you know after 10 12 hours fasting I think for this the researchers pointed out that they wanted everyone to have been fasting for 12 hours which is a good amount of time so a minimum of 12 hours so 12 hours later after they finish their dinner they went to sleep they were fasting for those eight hours that they were asleep then they came into La into the lab and had their bloods blood panel taken which is very standard and that's how it happens across almost
8:31 every other study however the difficulty here however is that if you consume three meals a day you're spreading out your nutrients over those three meals right because you're still trying to hit that exact three me this the the overall same amount of nutrients but just spread out over three meals that's fine but you're only consuming one third of your nutrients of your total daily nutrients in that third Meal which would probably be out of your system by a 12 out of 12 hours later okay fine it would be out of your gastrointestinal system your stomach your duodenum you've absorbed everything and therefore it's in your bloodstream now think about the same amount of nutrients but it has to be packed into one meal at the exact same time so now
9:17 you're consuming triple the amount so per meal you're consuming triple the amount because here you're only consuming a third per meal here you're consuming all of it in one meal okay so now imagine 12 hours later is all the are all those nutrients going to be taken out of your system and been allocated to your cells and what not probably not so 12 hour fast may not be equivalent for one meal a day compared to a three meals a day so therefore there's a confounding variable there which is a pretty hefty one so with the researchers cleverly did is that they decided to measure these people in the evening before they consumed their first meal so they went eight weeks omad and
10:03 then when they ended up doing the measurements they ended up not doing it the next day in the morning but the next day in the evening so they ended up fasting for like 20 hours something like that so you could argue that maybe there's some slight differences between 12 hours fasting on three meals a day versus 20 hours fasting on omad that you know you could make that argument I think that the effects are probably pretty negligible I think the benefits are much higher uh by doing it this way because then you're making sure that this omad condition is for sure fasted because they've been no they haven't consumed anything for 20 maybe even 22 hours so it's quite a long time and for sure they're fasted great the only drawback that I see to this however one of the major ones is that you're not accounting for
10:50 circadian rhythms so if there are changes in blood sugar variation let's say it's higher let's say in the morning and then it's lower in the evening then you're measuring these people in the evening and you're measuring these people in the morning and the Baseline measures were done in the morning so comparing a morning Baseline measure versus an evening base uh evening fasted result could skew the results so the way that I would have done it is that I would have had everybody consume one meal a day for eight weeks then return to everybody ever all the participants on three meals a day for one day and then measure them 12 hours later at the exact same time in the morning and that way
11:36 most likely whatever positive or negative effects that are happening with one meal a day are probably not going to disappear after a 24-hour period of consuming three meals a day again but it controls for a lot of the other factors that could be confounding factors like I'm just like I was just talking about so that's a pretty big caveat that I have to add to this because it's extremely important it could skew the results and how we interpret the results so hopefully that's clear if you have questions please uh please feel free to ask okay that all out of the way let's get into the Baseline data so this is Baseline data this is before the participants were on either diet so we're talking about their age their triglycerides cholesterol fat Mass etc
12:23 etc so just a few of their Baseline measures and all grouped together all 15 individuals grouped together they had an average age of 45 years of age which I reported earlier with a standard deviation of 0.7 so the standard deviation is the amount of variance from the average so some people had 46 were 46 years old some people were maybe 45.5 some people were 44.3 years old you know but they are ultimately all grouped together they landed around the the average 45 and that's true for all of these now everything looks perfectly normal blood pressure looks good all that however their LDL cholesterol was maybe a little bit high on the high side not but not astronomical okay so that's it so the we're just
13:11 making sure that we keep a snapshot of the Baseline values in our head and then we're going to go into the nutrition so what did they actually consume well first off they they don't share the calorie consumption here but they ended up reporting the calorie consumption it was roughly equivalent so they ended up indicating that there was no statistical significantly different statistical significance between or difference between the two conditions so if they consume one meal a day or three meals a day and that was by Design they specifically designed this experiment too or this study so that they were not consuming an a a difference in calories and they were trying to maintain their weight so that was another thing they were they were supposed to be a weight maintenance however
13:57 although it was not statistically significantly different between the two I believe if I remember correctly the omad group did consume about 100 calories around 100 calories less so while the statistics wouldn't have picked that up because they don't have enough participants to actually tease out the differences between those two so meaning that the study was underpowered to be able to detect the differences what that could indicate is over eight weeks like sure day to day like on one day versus another day you may not notice a difference but over eight weeks so two months of a hundred calories less consumption that could lead to some real effects and I'll go ahead and tell you that there are some real effects that end up presenting themselves and that's not a really huge shock right like if
14:43 you go from consuming and just grazing throughout the entire day and then suddenly researchers are telling you okay now you need to consume this number of calories these nutrients and make sure that you consume an all within a two hour period or one hour period you're gonna start struggling I mean you're going to try to consume everything that you're supposed to consume but you're going to have a tough time I don't know if you've ever tried that to consume all your food in one meal but it can be tough uh if you're if you're specifically focused on like Whole Foods which is what these researchers typically tell people to to consume Whole Foods um so it there there may be a disparity there that the statistics don't pick up but you know statistically speaking there are no differences in energy intake okay that said the proportions of
15:28 which are roughly the same so protein one meal a day condition versus three meals a day 14.5 versus 4 14.7 again there's no real big differences in protein fat or carbohydrate the overall amounts now if we break up the fats into polyunsaturated fats monounsaturated fats and saturated fats what do we find we find that polyunsaturated fats here mono and then saturated fats the problem with that I see with this is that they're not indicating what these numbers are so I don't see any units and they're not ratios as far as I can tell because a ratio would be to one so one representing one hundred percent so it'd be 1.0 however for saturated fat they're already a 1.1 so they blew through that ratio and if you add these up it doesn't
16:15 lead to one it doesn't lead to two it doesn't lead to any nice even number just leads to a number so I'm not entirely sure how they Quantified this I don't know what this means I just know that statistically there were no differences in the amount of polyunsaturated monounsaturated and saturated fats that they consume between the two groups especially if monounsaturated and saturated you can tell that they were equivalent 1.1 to 1.1 0.8 to 0.8 however polyunsaturated fat was 0.5 to 0.7 again what units those are if that's percentages if that's uh if that's grams I don't know I don't know any of that so they didn't do a great job explaining this but they indicated that the statistics show that there are no
17:00 differences so that's what we've got in terms of overall cholesterol intake there were no differences 140 to 148 okay great now here they made a mistake dietary fiber is not uh should not be Illustrated in milligrams so milligrams they've got 7.4 milligrams per thousand kilocalories really fiber should be reported as grams per thousand kilogram kilocalories that is typically like 14 15 grams of fiber per thousand kilocalories that's like the general understanding uh but here the reporting is milligrams so I think what they ported it they ported it from the cholesterol and just moved it down and added it to fiber and so they they made a mistake here um you could argue that there may be
17:46 some differences here I don't remember them reporting that there are any statistical differences here but the three meals that they may have slightly more but then again this is per thousand calories so if you can if let's say you assume that these people are consuming 2 000 calories total for their diet uh 2 000 calories that means that you just double these so that's around nine so let's say 18. so I think it's like what 17.8 in total so 17.8 versus or 18 versus let's say 7.5 so 7.5 times 2 is 15 so you're only talking about a three gram difference is that can make a world of difference no it's not I mean you could argue me You could argue that it does but I would I feel pretty confident saying that three grams of fiber between
18:33 difference between the diets is not going to lead to World just changing just like the world is completely different in one Camp versus another Camp the reason why the other Camp has incredibly great cholesterol is because the three grams of fiber like I just I wouldn't buy that at all so um largely there are no differences in fiber that's my point and they made a mistake with the the milligrams here okay now we're actually getting to the results this is what the initial results indicate so how we read this is we look at the p-value here the p-value indicates so anything of below 0.05 anything below 0.05 means there is a statistical significant difference now we're not just really comparing
19:19 these two against one another typically what you would want to do is compare them against the Baseline as well so looking at this Baseline here and unfortunately for some reason the researchers didn't report the Baseline here it would have been nice if they had taken the data that we looked at over over earlier and actually poured it in here so that we don't have to constantly go back and forth between the between the two um but here they're indicating let's say systolic blood pressure is 116.1 and the three meals a day is 109 and there is a statistical difference and that indicates that the three meals a day has a lower blood pressure now the the thing that you have to consider then is is there a did the one meal a day increase the blood pressure
20:05 or did the three meals a day decrease the blood pressure and that's where you need to look at the Baseline so if we look at the Baseline we look at systolic it's 115.6 let's quick make a note of diastolic it's 68.1 so 115 .6 to 116.1 is that an increase yes technically it is but like the the statistics would definitely strongly indicate that there's no difference and it's all within the realm of uh air like there's an error right there so most likely the one meal a day had no effect on blood pressure and what really happened is the three meals a day had a decrease in blood pressure that's what happened the diastolic blood pressure there's really no change remember it's like 68
20:50 at Baseline and it goes It goes up to 69.8 so is there a difference yes but is it a real world difference a one millimeter per Mercury difference that's not anything to like care about but there's a slight decrease in the diastolic and that's why it's statistically significant so again for the three meals a day there seems to be a slight advantage in that regard but there's no harm specifically from one meal a day then we don't see really any changes otherwise except for body weight we do see a slight decrease with the one meal a day and we see that also reported at fat mass and that's why I said that 100 calorie difference may have actually manifested over a two-month period so if you're continuously consuming 100 calories less there there might be a slight weight loss effect that occurs
21:35 and that's what seems to seems to appear right here so some things to consider overall nothing like overly shocking I mean neither one is necessarily negative but here we're getting into a lot more of the specifics of looking at the blood values why this is important especially is because of what I mentioned earlier right with that caveat so if you didn't hear my caveat about when they measure the blood because it was different between the omad versus the three meals a day then I would strongly recommend that you go back to that because that could influence how it definitely would influence how we would read this so again we're looking at the p-value here we're looking for any sort of
22:21 differences that are less than 0.05 and I'm not going to go over every single one of these you can read them for yourself but I wanted to go over some of the big ones so we've got blood urea nitrogens which is an indication of essentially the uh the breakdown of amino acids uh into the bloodstream the amount of nitrogen that's found in the bloodstream or the consumption of proteins that are found that are then found in the the bloodstream and you find that the three meals a day is slightly higher again you also have to pay attention to effect size you have to look at the over not just like is it statistically significantly different but if the difference is three percent but it's statistically significant do we care the answer is probably not and that's actually also true for something like uh these these liver
23:07 enzymes so if you look at like alkaline phosphatase or if you look at these transaminases you see that they're elevated in the one meal a day and then you'd be like oh no that's horrible because the liver is suffering all this stuff and the the differences are three three international units per liter does that ultimately lead to an actual effect probably not like it probably doesn't matter even though it is statistically significant I mean again you could disagree but I just I would argue that probably doesn't make much of a difference um now if this persisted and continued to grow okay now you got you got problems um but we can't we don't have that data uh trisoglycerols this one is approaching statistical significance and
23:53 yet it's uh not statistically significant and yet it's almost 100 milligrams per deciliter higher in the three meals a day condition so triglycerides May slightly increase with the three meals a day so something to consider cholesterol is a really interesting one because this one there were profound effects if you allow me to go back here real quick so we look at the Baseline values for cholesterol 182 LDL is 109 we go back to cholesterol cholesterol in the one meal a day increased to 216.5 so it increased pretty substantially and it increased slightly in the three meals a day but didn't change nearly as much that's in total cholesterol now LDL increased quite substantially as well because it increased up to 136 while the
24:38 three meals a day stayed are roughly about the same around that 113 Mark now HDL also increased so HDL increased to 61.9 so a modest increase with the one meal a day and all of them are statistically significant but it's not so much that it's also it's just the actual effect size is actually something of note now if this would maintain itself over time well I mean they're doing this for a week so it seems to be pretty maintained uh some people might argue okay well cholesterol might increase because you need more of the lipoproteins to be real to be released which is what we're actually measuring here so LDL is low density lipoprotein hdl's high density lipoprotein so the transport Vehicles we need more transport vehicles to move the
25:25 nutrients across from the liver to the different tissues and you could argue that but ultimately if you continuously have elevated cholesterol especially at Apo B then you start that's that's a bit of a worry so it's something to keep an eye on um it's something that we'll have to pay attention to but again I also should remark this is four studies and I'm going over one of them and this one was designed to for them not to lose much weight or to lose no weight and they didn't lose much weight so you know we're talking about slightly artificial circumstance because most likely when you're talking about omad people are typically going to be losing a good amount of weight if they're doing omad but if you're doing omad and maintaining your weight you know maybe
26:10 you want to get your cholesterol checked to see if some of these results are also true for for you and keep in mind these are healthy individuals so if you have really high cholesterol and you see cholesterol drop that's you're not in the same population as this uh this this research as this study so but we're I'm going to be covering a lot more studies on omad than just these and really pull together a lot more data but as it stands based on this study cholesterol does increase and negatively increase for omad and although there's a slight positive increase in HDL which is considered quote unquote the good cholesterol whatever you however you want to translate that ultimately my current reading my current understanding on HDL LDL and apob in general is that it's
26:57 even though HDL is a positive marker the more powerful markers looking at apob so looking at these LDL particles and the LDL particles outweigh the HDL particles in terms of their benefit or the cost benefit risk benefit Okay so just another thing to add in here and then something just peculiar you get a doubling of cortisol levels in the three meals a day condition which you do not so you get a half the amount in the one meal a day now unfortunately they don't actually have the Baseline values for that they didn't report that but they do show that there's a statistical significant increase in cholesterol or a difference I should say in cholesterol with three meals a day that you don't
27:43 see with one meal a day okay so really intriguing I mean pretty pretty interesting exactly why we see an increase in cholesterol or I'm sorry in cortisol I'm not sure could be stress related I doubt that 15 people are suddenly feeling a lot more stressed on three meals a day but you know maybe there's a stress response somehow I don't know um or maybe they have to undergo gluconeogenesis more often I don't know that doesn't make a whole lot of sense to me because you'd think it happened more with omad but you know there's there's uh although cortisol also increases nitrogen so maybe this is related so the high cortisol is leading to a slightly elevated urea nitrogen another possibility so there's there's a
28:31 lot of unanswered questions but we we can definitely take away from this is that cholesterol increased more with the one meal a day oh I should mention one more thing glucose and this is important because as we get further into some of the other studies the glucose levels here were roughly the same so they were normal healthy range 85.9 89.4 milligrams per deciliter no differences between the two these are fasting levels of glucose but there's more to this story there's definitely more to this story and we're going to get to the other half of that story right now okay so this other study also used a Public Funding and the reason why is because these are uh
29:16 they ended up employing the exact same format for their study that the previous study did so study 18 and study 144 are extremely close in terms of they do the exact same thing they also use a crossover design they also use 15 men and women all the same age normal weight healthy stratify them into one meal a day three meals a day etc etc and they do the Baseline the measures the blood value measures like I described with the caveat in study 118 they do the exact same thing for this study so just bear that in mind okay but they do they do different blood tests on these individuals they do a little bit more advanced blood tests than the others because the other study
30:02 was looking at fasting values now we're looking at what's known as an oral glucose tolerance test and ogtt so an ogtt is essentially where the participants consume 75 grams of glucose or sugar so monosaccharide sugar and then it ends up in the intestines and obviously when it ends up in the intestines it gets taken up by the epithelial cells of the intestines and ends up in the bloodstream then you can detect the change in Blood In Blood values of glucose so blood glucose blood sugar and the higher that it goes the higher the more that it's elevated that indicates that there's a reduced blood sugar tolerance and the previous study did not report insulin levels but this study does
30:49 report insulin levels and what we find here is that there are no differences in insulin so this is over time so right they give the the glucose the consumable glucose 75 grams here that's at the zero Mark says fasting levels and then they go all the way to 120 Minutes and so two hours they they're kind of continuously measuring the the blood sugar levels so 20 minutes 40 minutes etc etc and they find that there are no differences across time uh in between the two groups in terms of insulin levels so the insulin levels are no different however when looking at blood glucose levels there are differences if we look at the Baseline values there are
31:34 no differences at the beginning which means that they're on equal footing but as the blood sugar enters the bloodstream it leads to Greater levels in the one meal a day condition versus the three meals a day condition so these individuals are less blood sugar tolerant compared to the three meals a day condition so and that's all that tells us if we just had this information but considering we also have this information this would indicate that these individuals are less insulin sensitive as well because that means that with the same amount of insulin to clear away the blood sugar into the cells you have
32:20 you need more blood you need more insulin to clear away the same amount of blood sugar to lead to this same outcome as the three meals a day you would need to up the insulin to get the same values for the one meal a day condition so that is really important because the previous study just looked at fasting levels and also did not report insulin levels fasting insulin levels this one is looking at both and specifically taxing the body to see in a controlled environment what happens in their ability to process glucose and remember their nutrition is the exact same it's just the timing of when they consume that nutrition so this is really intriguing and something that we need more data on to to Really corroborate
33:07 okay so then we're looking at all these values so here we've got our fasting levels so fasting levels of all these and then we've got our Homa IR which is our insulin resistance measure and then we've got a oral glucose insulin sensitivity index and then we've got an insulin sensitivity index there's a number of different indices that they've got here I'm not going to go over all of them that relate to insulin resistance blood sugar tolerance and that's really what they're focused on and then they have a series of different hormones that they were also interested in so we're going to go over those as well all right so for the glucose values here we have glucose is elevated in the one meal a day condition so the fasting levels and I think I misspoke earlier
33:54 that they measured the I'm all I will add an amendment if this turns this next statement turns out not to be true I believe they actually ended up measuring the the glucose levels after 12 hours of fasting even in the omad condition so remember the disadvantage of that um and where that could be slightly problematic But ultimately the the which I I mentioned when discussing the previous study so go back to that section the caveat I'll I'll have a note so you can just easily skip to it um the blood sugar levels were higher in the omad condition compared to the three meals a day condition and not by you know it's not by just statistical
34:40 significance it's 10 milligrams per deciliter so a pretty substantial amount and remember their diet is the exact same it's just the timing of the diet insulin levels were the same so no differences uh in insulin levels which the other study did not indicate glucagon levels were not not different the exact same now according to this measure so Homa IR which is a less sensitive measure of insulin resistance but it is a measure of insulin resistance there were no differences however when you're looking at the oral glucose insulin sensitivity index which is this uh taking the data from this and then coming up within insulin sensitivity index the higher it is the better we see that there is a decrease so 403 versus 458 and it is statistically significant so here we are
35:27 getting an indication that there's reduced insulin sensitivity as I predicted earlier when I talked about looking at that data MCR is another measure we're just again looking at insulin sensitivity and we're seeing no differences so you're getting some like conflicting data and I really think that that's because you need a lot of granularity you need more first off you need more participants and secondly it depends on the test that you're using to measure it because this test is more uh indicative of under a stress situation so if you were to just give straight carbohydrates what happens to how does the body react and we find that there's and it's not like huge difference not like this one is at
36:13 100 and this one is at a thousand or something like that we're talking about a 50 point difference between these two so is it possible it's really mild yeah it's perfectly possible that none of these other Tesla isi MCR are are getting these uh uh results like that they're insulin's insensitive or insulin resistant because this test is a very particular condition and it the effect size is still isn't that huge so it's possible that there's uh yeah that that this test is just more sensitive that's essentially what I'm getting at beta cell function these are the cells that produce the insulin and secrete it into the bloodstream we see that the first phase so it's a measure of the
36:58 amount of insulin that's released from the two minute Mark after consuming of glucose to 15 minute marks so that very first phase of insulin release and we see that there's a much dampened response in the one meal a day condition so their insulin release is uh much lower in the first 15 minutes compared to the three meals a day and then the beta cell function in the second phase which is ongoing from the after the first 15 minutes for the next uh for the next two to three hours was the same so there are no differences and then all these other measures all the hormonal measures so a deponectin as I mentioned glucagon resistant adiponectin for example is heavily
37:45 implicated in insulin sensitivity so the higher adiponectin levels you typically have better insulin sensitivity we do not see that effect we don't see any changes whatsoever they're exactly identical even down to their standard deviation so no differences whatsoever so interesting right and I think all of this indicates to me that really the if the instant sensitivity effect is really mild we're not talking about massive detriment to our insulin sensitivity by consuming one meal a day and then looking at leptin levels resistant ghrelin all those are exactly identical so there are no differences in those either and then finally bdnf bdnf is most known although it has other functions as well
38:30 it's called brain derived neurotrophic factor it's most well known for its effects in brain development and brain growth and brain plasticity and there are no differences between those two either okay moving on to study 145 so here we're looking at mixed funding if you're interested in the actual uh where the funding came from and whatnot I'll add it to the notes so this is not just Public Funding it could be some private funding or non-profit funding um that may be also included in this I usually break it up as Public Funding industry funding or non-profit funding just to distinguish them and then if you want in the notes I'll indicate exactly where like what companies or you know what agency supplied the funding so this
39:15 is mixed funding okay so this one is certainly different because it's one meal a day versus three meals a day and it's 13 so slightly smaller sample size of 13 men and women that were 30 years of age so slightly younger as well and it was roughly equal though six Six Women five men and they were normal weight and they were otherwise healthy another difference here excuse me one another difference here is that they only were on each diet for 11 days so 11 days on one meal a day then they had a two week washout so again crossover so there's a crossover design so 11 days then two weeks back on their normal diet
40:01 just away from the lab no input from the researchers back to eating Doritos whatever they want to eat you know or maybe they're eating a really healthy diet who knows and then uh then 11 days back when they come back they're on the same diet but three meals a day so it was randomized double blind again I explained that in the in study 18 what those mean and uh that's it really I mean it's pretty similar it's just really the the sample size the age and the length of time that these individuals are on each diet all right so again this was designed to be to be uh to be weight maintenance so the calories
40:47 are supposed to be the same but again it's so difficult to consume to not be used to it and to then for 11 days just consume all your nutrients in uh in in uh in one go and I think that the researchers often underestimate that I think that for something like that you really need to be a a lot more careful but it turns out that and I think that they for this one they did not do a 20-hour fast it was just like overnight they did the measurements for like triglycerides cholesterol and whatnot so for this one they're doing omad and three meals a day and then 12 hours later in the morning they're doing the
41:33 fasted blood measurements which I mentioned some of the drawbacks of that in the previous in the study 18 okay so looking at total body weight we see that there is a statistical significant difference so if you see a asterisk here that means that there is a statistically significant difference between these two conditions unfortunately again these researchers did not present the actual Baseline but this is minus 0.5 from Baseline so they're showing us the Delta so they're not showing us the at it's not like these people weigh 1.4 Kilograms this is the actual Delta this is the actual difference between the Baseline versus the result at the end of the 11 days so the three meals a day they did lose a little bit of weight but the one meal a
42:19 day lost more weight and that's why there's a statistical significance between these uh difference between these two the fat Mass again same thing of course it's reflected so most likely these people were consuming less now an additional thing that I wanted to throw in here that I didn't actually mention the introduction was looking at the resting energy expenditure so we're looking at metabolism here and there are no differences between the two groups in this condition there there are no uh changes in well at least like I suppose I can't say that there are no changes because we don't actually know what the Baseline values were but as it's reported here there are no differences between the two uh after almost two weeks so 11 days RQ is uh react uh respiratory quotient
43:07 uh we're talking about like are they using more fat or are they using more glucose this is right in the middle so they're doing a nice mixture of of Two And there are no differences between those two either now in terms of you know we're looking at triglycerides cholesterol some of the same measures that we looked at earlier and here we again see that uh the cholesterol levels were not different in this situation unlike the previous study HDL was the same unlike the previous study but like the previous study there was an increase in LDL again in the one meal a day now as the effect size huge no it's relatively small but it is pronounced so there is a statistical significant difference so LDL does increase with one meal a day
43:53 now AST and ALT again measures of the liver and again these are slightly elevated again not statistically significant but again we're talking about small sample size here so it may be underpowered and so that there's no effect but you know if we take this data plus the other data together I would bet that there's a slight increase but again is there really does that really matter probably not because these values are such small differences between the two so I wouldn't I wouldn't worry about it too much until we have more even more data than these two the two studies that covered it okay then looking at glucose levels so this is a more granular look at glucose
44:39 levels so this is they measured on each one of the days through through a continuous glucose monitor they looked at the overall amount of glucose the the millimole amount that was found so the concentration that was found in the bloodstream over the entire day the average and they found that there are no differences across the board so no day were the participants different from one another so in total glucose there's no difference if you consume one meal a day or three meals a day that may be of importance to you especially well I suppose we can't extend this to diabetics because they have different glucose regulation but if you're interested in this as a healthy individual then a person without
45:24 diabetes a person without any sort of metabolic syndrome then here you go there are no differences however the overall glucose levels throughout a single day so this is per day the average so putting all of this together into one number that's what these bars are however looking at the glucose levels over the entire days over a 24-hour period so we've got zero here let's say and then 24 here we see that blood sugar levels decrease at the beginning for both so black is three meals a day and the light gray is the one meal a day we see that they both Decline and why is that probably because they're asleep during this period they're asleep and then the three meals a day eats breakfast and
46:09 eats lunch and therefore their blood sugar levels increase throughout the day so for the next you know six hours or whatever it might be their blood sugar levels increase and our statistically significantly elevated compared to the omad group because again the omad group is continuing not to consume anything they're fasting so their blood sugar levels are really low and then they consume that one gigantic meal and suddenly their blood sugar levels then start to to increase quite substantially but overall the average amount we see that there's no differences between the two if the calories and if the nutrients are equivalent between the two groups another one is to look at a
46:55 so a test over so this is known as a mixed meal test so they're using uh it's the same as the ogtt so the oral glucose tolerance test that I mentioned earlier however it is also including fats and proteins uh this is not very common it's not as common as an oral glucose tolerance test so but uh I'll report it anyway so we've got the glucose levels here again this is over a in this case we're talking about a three hour period as opposed to a two hour period and we see that there are no statistical differences between in blood sugar levels after an or after a mixed meal test and mmt that sounds so smart when I just contracted as a as an mmt you know the mmt or the ogtt you know
47:42 anyway so after the mmt uh the insulin levels did increase after consuming obviously it does include carbohydrates but it also includes fats and proteins and blood sugar levels increased uh similarly or insulin levels increase similarly although blood sugar levels did increase substantially as well but insulin levels increased equivalently in both conditions so no differences TBA is another measure that they wanted to look at as well there's no differences in this as well as fgf-19 fgf-19 is just a secretory hormone from the gut and essentially just indicates if there are going to be any changes in hormonal variation from the consumption of one
48:28 meal a day versus three meals a day and specifically towards gut hormones and there's you can see this is almost identical I mean even with any level of variation there's no difference whatsoever so none of these values change but I thought I'd report them anyway hey if you're thinking that you maybe want to ask me questions and things of that nature unfortunately I get a lot of comments uh public comments and whatnot so if you're interested in actually being able to reach me and be able to get answers from me and whatnot you should really consider joining my insiders program where you'll get access to this full study analysis including well obviously ad free but also including the portions that are cut out of the public version and it gets a lot more granular so I get into more application and things of that nature as
49:15 well as if you have additional questions and you actually want to get answers from me you can message me there and I respond as quickly as I can so that's one thing to consider but also you get access to seminars which are groupings of many many different studies to come to applicable conclusions that you can actually apply to your life I also have research reviews on a whole host of different topics which are really easy reads they're like maybe two three pages of putting together research with again applicable conclusions at the end so what you can actually apply to your life and I have these office hours where are these live sessions where people put in questions so if you have a particular question you want answered you can ask me and then I'll add it to the docket for the live session and then I'll put together a little presentation to cover
50:01 your topic and then we can discuss it as a group so if you're interested in any of that or all of that then certainly consider joining the physionic Insiders it helps physionic grow and it also allows me to better serve you so with that let's get back to the rest of this presentation all right so now this is I added this study because technically it's not omad it's not like they specifically say it's omad but it's four hours of eating time and six hours of eating time we're going to be more focused on the four hours compared to the usual control group the three meals a day that I mentioned earlier however what was unique about this is that they did not
50:46 tell participants that they had to maintain their weight or try to maintain their weight because we saw how well that worked in the previous studies so this is unique in that one the people are overweight and secondly they're just told hey just eat this way like you know eat within this time but don't uh you don't have to like restrict your calories specifically or try to count calories to make sure that you're consuming enough or that you have to just generally try to maintain your weight if they lose weight then they lose weight great and that this is really telling to the unintended uh issue or unintended weight loss that I was alluding to at the very beginning now this study is also a publicly funded uh just so usually it's government agency funding it's a taxpayer funding
51:32 so some other differences here as well as that we've got a larger sample size so it's 58 women which made up the majority of the the group and some men so very small minority uh are men 45 years of age they were overweight although healthy with a slight slightly elevated blood pressure and this is slightly different as well in that it's parallel design meaning that the participants aren't hopping from four hour from the four hour window or what we're going to call the omad to uh the control group and then going to the six hour uh after washout periods there's no washout periods it's just like you're allocated to one group or another group and you just stick to it for 10 weeks in this situation and then the researchers measure and then they compare within the groups as well as
52:18 between the groups so they had some individuals in the four-hour Group which again I'm going to designate as the omad group and typically they did consume their meals as just one meal in the six hour group so slightly extended period of time they've got 18 hours of fasting and six hours of consumption obviously the four-hour group is 20 hours of fasting and four hours of consumption but again it was usually one meal and the control group which is uh just consuming whatever they wanted to just like they traditionally would but they have to stick to relatively the same nutrition as these other groups as well this was randomized again uh all good to see double-blind I've mentioned that earlier in the video and who's 10 weeks long so a pretty lengthy amount of time so longest study so far so about two and
53:05 a half two and a half months all right so to discuss this we see that they're looking at the overall weight loss differences and this is an intriguing way to to actually identify this or show this so for the weight loss they've got the control group that you see the controller doesn't lose any weight whatsoever so this is weeks one through eight and the reason why they don't mention 10 weeks is because they had a two-week period where they slowly introduced them to the diet and then it was like really eight weeks where they were like sticking to their particular like four hour Windows six hour window Etc and what we see is that the control group did not lose weight okay not exactly shocking I mean if they're going to continue to consume
53:50 what they normally consume uh with you know very minor adjustments then they're they're not going to lose any weight however both groups both of the intermittent fasting groups if that was six hour or four hour they both lost weight and they both lost equivalent amounts of weight so about 3.2 percent of their body weight they lost which is pretty substantial over for an eight week period now additionally what they the researchers decide to do is also indicate the the extra hours of fasting that they had over Baseline so this is the fasting the amount of time that they were fasting over the normal amount of Baseline over the control so this is each one of the participants so each one of these bars
54:35 is one participant that's involved in the four hour group so we've got one two three four five six seven eight nine ten eleven twelve thirteen so thirteen individuals in the four hour group and so they're all broken up and so that's all the amount of actual fasting time and this down here is the actual weight loss the actual weight loss that each person did so then you can compare if they fasted more did they lose more weight and the answer is that there's a lot of variability because the answer is no here we've got this person that that fasted you know let's say six hours extra on top of you know sleeping and all that stuff so it's not six hours
55:21 total it's six hours extra um and they lost the most amount of weight now is that maybe because they were they weighed a little bit more or they were able to restrict their food intake a little bit more it's you know those kinds of considerations are all unknowns we don't know that information but it does indicate that fasting longer does not necessarily mean that you will lose more weight that's essentially what this is getting at and the same exact is true for this six hour group we've got uh these individuals so this individual really didn't stick to his fast to their fasting regimen I don't know if it was a man or woman in this situation uh really didn't stick to was essentially doing the bare minimum and ended up losing a little bit of weight so losing
56:07 about four percent weight loss however this person did Fast let's say about five hours extra and didn't lose really any weight maintain their weight so this person it didn't benefit them whatsoever but for most of these individuals there was a benefit from the fasting so again all this illustrates is that fasting alone does not lead to weight loss it just does in in fasting more does not necessarily lead to weight loss now in terms of adherence so the number of days per week that people were adhering to this diet because it's not like they were locked away they LED their normal lives and then the researchers had a number of different ways of probing how adherent people were to sticking to their to their diet and they found that
56:54 most people so the average if that was the six hours or four hours obviously didn't measure the control because it's kind of it's impossible to say hey uh did you did you eat your normal food like you always do that kind of impossible to I mean the answer is always yes of course because I'm alive and I'm eating but with the four hour six hour period there's a specific restriction there so they measure that and they indicate that roughly it's about let's say between six and seven days a week they were able to continuously stick to their routine to this routine that they were supposed to be on uh for over the eight weeks so at the eight week Mark uh you know the
57:40 average was about six and a half uh days a week so the reason why we get like a discrepancy there is because we're looking at an average we're not looking at a single person so obviously for a single person they'd be able to say yeah I ate that way six days out of the week but one day I kind of fell off I ate you know five out I ate for five hours instead of four hours you know something like that so we're looking at averages and overall this looks pretty good I mean everybody was at least around six days they stuck to this nutrition and usually it was closer to the six and a half seven day Mark so pretty good adherence maybe not perfect but pretty good okay so now looking at fat Mass lean mass visceral fat so that's pretty important too
58:26 um each one of these little uh gray dots is a is a particular person is an individual and then the black dot is the average so if you put all the individuals together and then you were Quantified into a single number that number is the black dot and when we're looking at fat Mass we see that the control was higher had obviously well if I can go back here real quick obviously these individuals lost weight so where did that weight come from that's really the question that we're asking and we can see that fat Mass was higher loss of fat Mass was higher in the four hour condition compared to the control there were no differences between the six hour and the the between the six hour
59:12 condition yeah that's right six hour condition and the four hour condition no differences so it doesn't really matter if you fast for two hours longer or if you decide to cut your fast short the point is that they both lead to equivalent amounts now it's possible you could maybe see a trend there we don't know statistics on this so there may be a trend there towards the four hour being more advantageous and if they'd had more participants maybe double the number of participants they would have had enough power to tease out differences between these two conditions I don't know but as it stands there is no difference but what we do know is that the fasting conditions the omad condition specifically did lead to loss of body fat
59:58 now lean mass there were significant differences compared to the six hour condition your guess is as good as mine as to why that might be because the lean mass and the four in the omad condition there were no differences compared to the control however both of them were different against the six hour condition who knows why that happened visceral fat so specifically trying to determine between subcutaneous fats so the fat that's under your skin versus those fat that's around your organs there were no statistical differences in any of the conditions it's possible that there's a trend towards a difference but again they would have to do the study longer or they'd have to do the study with more participants to be able to actually tease out that difference so as it stands there's no difference in
1:00:45 visceral fat loss fasting glucose levels something of note right something that we've gone over over and over and over again but this in in this instance there's a drop or there's essentially no difference I should say there's no difference in fasting blood sugar levels okay so that's different from some of the other studies though some of the other studies indicated there might be a slight increase but that may be due to the timing of when they measured uh that may be due to the fact that this group actually lost more weight and actually lost more body fat the other groups they may have lost a little bit of weight but they didn't lose nearly as much as these individuals it may also be because these individuals are overweight and the other individuals were not uh fasting insulin
1:01:31 levels were slightly uh I would say that they're more increased in the control group and stayed relatively stayed at the standard level in both of the fasting levels the omad sick four hour versus the six hour and insulin resistance remained about equal remained lower in the fasting conditions versus the control condition the control condition at a slight bump up in their insulin resistance compared to the other two conditions but there are no differences between those two all right so the next the next things I'm going to be covering are omad on inflammation so
1:02:16 looking at some inflammatory markers as well as omad on oxidative stress but as it stands right now in the public version of this video now if you're interested in continuing on then you can join my insiders program and get access to the to the unabridged the full version of this video but uh for those that are going to be stopping here with the midpoint conclusion here are the conclusions that I'm making you don't have to agree with me you certainly don't have to agree with me and I would say that we do need more data to really be conclusive about this but what there's one thing I definitely can say omad encourages unintended weight loss because a lot of these studies the part the researchers are like hey don't try to lose weight don't like diet or anything don't try to stick to a number of calories or anything like that but omad almost always led to
1:03:04 weight loss so omad is a fantastic way to go if you want to just lose weight I think Point Blank end of story I think that's absolutely true but one of the problems is that it first especially for cholesterol we saw across multiple studies that for people that try to maintain their weight with omad which is I realize that's a rarity not very many people are going to be using omad to maintain their weight but for those individuals it seems to slightly increase their cholesterol their total cholesterol LDL cholesterol and HDL cholesterol and so that that may be something to consider another thing is that it doesn't lead to a decrease in blood pressure like the three meals a day so the same diet but three meals a day led
1:03:49 to a slight decrease in systolic blood pressure based off of one study and we need more information to really be able to to tease out if that's an effect that that stands for across multiple studies but the cholesterol we saw across two studies one study showed no effect on cholesterol like it where we didn't see much of an effect and that may be just because of the timing of when they measure or it may be because of the weight of the individuals when they first started out or the fact that they lost more weight or whatever it might be additionally blood sugar clearance may be reduced that was based off the oral glucose tolerance test that I mentioned but data is mixed so the reason for the the reason why I mentioned that is because the fasting levels were
1:04:35 uh didn't seem to have much of an effect so like fasting levels were increased for some studies and were uh didn't show an increase in other studies and I think a lot of that may be driven by the fact of the starting point where you're starting if you're overweight and you lose weight that almost always tends to drop blood sugar levels um and it also May matter about the timing of when these blood tests are being
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