Get my Ultimate Guide To Body Recomposition here:
The Ultimate Guide To Body Recomposition

Subscribe to the MASS Research Review here:
http://bit.ly/jeffMASS
(This is an affiliate link and I earn a commission when you sign up)

If you’re still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/

Check out my client Pat’s YouTube and Instagram!
https://www.youtube.com/channel/UCodpsrWM9VGPD6dixzDrb7g
https://www.instagram.com/patty.lifts/?hl=en

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Help SUPPORT the channel by:

1. Trying one of my training programs: → http://www.jeffnippard.com/programs

2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%

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In this video I’m covering refeeds, diet breaks, cheat meals and cheat days. Using an example from The Rock and his epic cheat meals, I dive into the research around using high carb refeeds and diet breaks for fat loss, metabolism, muscle retention and more.

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Sources:

Comparing Weight Loss Rates:
https://pubmed.ncbi.nlm.nih.gov/21558571/

Overfeeding Effects on Metabolism:
https://pubmed.ncbi.nlm.nih.gov/11126336/

Refeeding Effects on Glycogen:
https://www.researchgate.net/publication/11267836

First Bodybuilding Refeed Study:
https://pubmed.ncbi.nlm.nih.gov/33467235/

Diet Break Research:
https://pubmed.ncbi.nlm.nih.gov/12582226/
https://pubmed.ncbi.nlm.nih.gov/28925405/
https://pubmed.ncbi.nlm.nih.gov/33587549/

MASS Video:
Volume 5, Issue 4: “Video: An Update on Intermittent Energy Restriction”
Subscribe to MASS through my affiliate link here: https://bit.ly/jeffMASS

Music:
Bankrupt Beats:
https://www.youtube.com/watch?v=tD45aW3Afr4

Pandaraps, Guustavv – More Scrubs (Instrumental)

Filmed by Stephanie Buttermore and me!
Edited by me using Final Cut Pro!

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Follow me on social media:

INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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In this video Doctor O’Donovan explains 16:8 intermittent fasting – a popular type of intermittent fasting that involves fasting for 16 hours and an 8 hour eating window. In this video he explains what 16:8 fasting is, what time windows you might want to choose for your fast, food groups to consider and benefits and drawbacks of intermittent fasting.

Intermittent fasting is when you alternate between periods of eating and fasting. This type of eating is often described as “patterns” or “cycles” of fasting.

Intermittent fasting isn’t about starving yourself – it’s about cutting way back on calories for short time periods. The belief is that your body becomes satisfied with smaller portions while also reducing cravings for unhealthy snack foods. That is, as long as you maintain a healthy diet while trying it all out.

In the video we cover:

00:00 – Introduction to 16:8 Intermittent Fasting
01:08 – Picking a time window for 16:8 fasting
02:42 – Some foods and drinks to consider during 16:8 fasting
04:07 – Potential benefits of 16:8 intermittent fasting
05:00 – Potential drawbacks of 16:8 intermittent fasting
06:14 – Top tips

Many diets focus on what to eat, but intermittent fasting is all about when you eat. With intermittent fasting, you only eat during a specific time. Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits – for example for loosing weight and for better control of diabetes.

Further information:

My other popular video covering an OVERVIEW of IF: https://www.youtube.com/watch?v=ahnl7GaV_rU

What supplements and vitamins can you take when doing IF? : https://www.youtube.com/watch?v=kg4-XrfRWeY

NHS information on Intermittent fasting: https://diabetesmyway.nhs.uk/keeping-healthy/different-dietary-approaches-for-weight-loss/intermittent-fasting/

Patient Information: https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

#doctor #diabetes #intermittentfasting #weightloss #health #medical #fasting #intermittentfastingforbeginners #bloodsugar #diet
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Connect through:

YouTube: www.youtube.com/doctorodonovan​
TikTok: @doctorodonovan

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Disclaimer:

The video is intended as an educational resource only. The information within this video or on this channel isn’t designed to replace professional input, so if you have any medical issues please consult a medical provider. No professional relationship is being created by watching this video. Dr. O’Donovan cannot give any individual medical advice. All information should be verified for accuracy by the individual user. Dr O’Donovan accepts no responsibility for individual interpretation of data, although it is always accurate to the best of his knowledge at the time of the video being published. This is an EDUCATIONAL video. Images are used in accordance with fair use guidelines.

Legal information:

Content provided via YouTube is for general information purposes ONLY. Information videos are not produced to provide individualised medical advice. Medical education videos on Doctor O’Donovan are not a substitute for professional professional medical advice, diagnosis or treatment. NEVER ignore professional medical advice because of something you have heard here. ALWAYS consult your doctor regarding any concerns about your condition or treatment.

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