Dr. Krista Varady, a Professor of Nutrition at the University of Illinois, has published over 100 articles on intermittent fasting for weight loss and metabolic disease reduction. As one of the top researchers in the field, Dr. Krista provides insight into the truth about intermittent fasting (aka time-restricted eating). Is it a magic bullet for weight loss or simply the result of constrained eating windows that lead to weight loss and improved health outcomes?
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Episode 1 Quotable moments:
00:36: “Intermittent fasting is really just a period of like eating and then a period of not eating. So it's something that we do almost like when we go to sleep at night and stop eating and then wake up and start eating again.”
2:53: “Just by limiting your window to like six or eight hours per day, that naturally reduces energy intake by anywhere from like, Three to 600 calories per day. So it kind of has like a built-in calorie restriction, which is on par with like daily calorie restriction diets.”
04:09: “Our bodies are like really insulin sensitive in the mornings, so our ability to like put away sugar is really good right when we wake up and then it gets worse over the course of the day.
15:37: *“With time-restricted eating, we do see a bit of muscle loss, but it's the same amount that you'd see with any diet. People are a bit worried that intermittent fasting like increases muscle loss, but it doesn't. You basically just lose whatever you lose with typical calorie restriction.”
16:17: “[People] can do two things or a combination of doing resistance training, so like weightlifting can help, any weight-bearing activity really helps. And then particularly combining that with like a higher protein diet.*

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The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.
On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.
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