How much protein, really
A listener Q and A episode. Mariam answers voice notes about protein targets for lifters, for women over 50, for vegetarians, and whether you really need a shake after every workout.
Intermittent fasting, honestly
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Show notes
What the fasting studies really show
Intermittent fasting is the question Mariam gets most in clinic. She goes through the main trials, explains why the results are smaller than social media suggests, and talks about the patients for whom a fasting window is a bad idea.
- The 2022 trial that compared fasting to simple calorie counting
- Why eating in a window often just means eating less
- People with diabetes, on medication, or with a history of restriction
- What Ramadan teaches us about fasting that studies cannot
- Mariam's rule: pick the pattern you can keep for five years
Next week, a listener Q and A on protein.
Transcript
Hello and welcome to Plate, Not Protocol. I am Mariam El-Sayed, a dietitian in Cairo, and this is the show where we take one piece of nutrition advice everyone is repeating and check whether it is true. Today it is intermittent fasting. Sixteen hours off, eight hours on. I have patients who swear by it and patients it made ill, and I want to show you what the research says when you read past the headlines. We will go through the biggest trials, we will talk about why people lose weight on it and why that reason might surprise you, and I will be honest about who should never try it. Then we will end with a plate, because that is what we always do here. Grab a cup of tea. You are listening on Witspeak Podcasts.
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