Ep. 277 - New Research: 4:3 Fasting Schedule Outperforms Daily Calorie Restriction - 12 Month Outcomes | Better Weight Loss & Less Binge Eating | Key Study Results | Improved Body Composition

Fasting For Life

Scott Watier

Nutrition, Alternative Health, Health & Fitness

4.6 • 1.1K Ratings

🗓️ 15 April 2025

⏱️ 42 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this evidence-packed episode, Dr. Scott Watier and Tommy Welling analyze a brand-new clinical trial comparing 4:3 intermittent fasting versus daily caloric restriction over 12 months. The hosts break down the surprising finding that intermittent fasting participants lost significantly more weight (17 pounds vs 11 pounds) while experiencing a dramatic improvement in their relationship with food, shown by a remarkable two-point reduction in binge eating scores compared to almost no change in the calorie restriction group. They explain why fasting showed better long-term adherence (only 19% dropout rate versus 30% in the calorie counting group) despite both approaches creating the same weekly calorie deficit. The episode highlights how the fasting group was nearly 2.5 times more likely to achieve clinically significant 10% weight loss, and offers practical guidance for adapting this research-backed approach to your own fasting schedule. The hosts also discuss how results might be even better with increased protein intake and resistance training—two factors absent from the original study. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.acpjournals.org/doi/10.7326/ANNALS-24-01631

Transcript

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0:00.0	Hello, I'm Dr. Scott Wadier.
0:03.0	And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.
0:07.0	This podcast is about using fasting as a tool to regain your health, achieve ultimate wellness, and live the life you truly deserve.
0:15.0	Each episode is a short conversation on a single topic with immediate actionable steps.
0:20.0	We cover everything
0:21.2	from fat loss and health and wellness to the science of lifestyle design. We started fasting
0:25.9	for life because of how fasting has transformed our lives and we hope to share the tools
0:30.0	that we have learned along the way.
0:31.6	Hey everyone, welcome to the Fasting for Life podcast.
0:42.3	My name is Dr. Scott Wadier, and I'm here as always with my good friend and colleague, Tommy Welling.
0:46.3	Good afternoon to you, sir.
0:47.3	Hey, Scott, how are you?
0:48.3	Fantastic, my friend, excited for today's conversation.
0:52.3	We are going to be talking about a brand new research article that came
0:55.9	out of the annals of internal medicine, and it's the effect of four three intermittent fasting
1:00.6	on weight loss at 12 months, a randomized clinical trial. So this bad boy checks all the boxes
1:07.8	for a great conversation and action steps. For you, the listener, for us to put
1:12.8	into our day-to-day fasting lifestyle. So if you are brand new to the podcast, welcome in.
1:19.0	You picked a good one to start listening. We're so grateful for you giving us a chance to be
1:23.4	part of your fasting in weight loss and health journey. If you want to know more about
1:28.5	why Tommy and I do what we do week in and week out in terms of our podcast, our coaching,
1:32.5	our challenges, our resources on our website, go listen to episode one. It'll give you some
	...

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