EPISODE · Aug 26, 2025 · 34 MIN
Ep. 296 - Building Muscle While Intermittent Fasting | 16:8 Time-Restricted Eating Study Results | Fasted vs Fed Workouts | Gaining Lean Mass During IF | Strength Training & Body Composition | New Fasting Persona Quiz!
from Fasting For Life · host Dr. Scott Watier & Tommy Welling
In this performance-focused episode, Dr. Scott Watier and Tommy Welling break down groundbreaking research on 16:8 time-restricted eating during eight weeks of resistance training, revealing that well-trained individuals eating in a 10% caloric surplus while fasting gained 50% more lean muscle and nearly seven times less fat compared to those spreading meals across a 13-hour window. The hosts explore how the fasted workout group—who waited at least one hour after training to eat—achieved superior body composition despite performing 5% fewer total reps and experiencing marginally reduced lower body strength gains, demonstrating that fasting doesn't sacrifice muscle building when protein intake remains high at 30% of calories. They candidly discuss the counterintuitive finding that maintaining a caloric surplus proves more difficult than a deficit regardless of meal timing, with both groups reporting increased adherence challenges as weeks progressed, while emphasizing how this research validates fasting as a powerful maintenance strategy for those who've reached their goal weight. With practical applications for adapting workout timing, debunking the myth that you must eat immediately post-exercise, and offering hybrid approaches like opening eating windows earlier to fuel morning workouts while still closing by early afternoon, this episode delivers the permission and evidence that fasters need to build strength and preserve muscle without abandoning the metabolic benefits of time-restricted eating. 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! 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 25% 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.tandfonline.com/doi/epdf/10.1080/15502783.2025.2492184?needAccess=true
What this episode covers
In this performance-focused episode, Dr. Scott Watier and Tommy Welling break down groundbreaking research on 16:8 time-restricted eating during eight weeks of resistance training, revealing that well-trained individuals eating in a 10% caloric surplus while fasting gained 50% more lean muscle and nearly seven times less fat compared to those spreading meals across a 13-hour window. The hosts explore how the fasted workout group—who waited at least one hour after training to eat—achieved superior body composition despite performing 5% fewer total reps and experiencing marginally reduced lower body strength gains, demonstrating that fasting doesn't sacrifice muscle building when protein intake remains high at 30% of calories. They candidly discuss the counterintuitive finding that maintaining a caloric surplus proves more difficult than a deficit regardless of meal timing, with both groups reporting increased adherence challenges as weeks progressed, while emphasizing how this research validates fasting as a powerful maintenance strategy for those who've reached their goal weight. With practical applications for adapting workout timing, debunking the myth that you must eat immediately post-exercise, and offering hybrid approaches like opening eating windows earlier to fuel morning workouts while still closing by early afternoon, this episode delivers the permission and evidence that fasters need to build strength and preserve muscle without abandoning the metabolic benefits of time-restricted eating. 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! 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 25% 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.tandfonline.com/doi/epdf/10.1080/15502783.2025.2492184?needAccess=true
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Ep. 296 - Building Muscle While Intermittent Fasting | 16:8 Time-Restricted Eating Study Results | Fasted vs Fed Workouts | Gaining Lean Mass During IF | Strength Training & Body Composition | New Fasting Persona Quiz!
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