Peer-reviewed study
16:8 can work when training and protein stay intact
Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
Kris Oddo, NASM-certified personal trainer, is the founder and head coach of Gains From Geebs (Geebs Coaching), a 1:1 online fitness coaching practice.
Quick answer
What this study found
A fasting window can coexist with lifting, but only if the plan still protects training quality and daily protein.
How strong is this kind of study?
- Reviews of many studies
- Controlled trialsThis study
- Observational
- Narrative reviews
Clinical trial. Heavier plates are built from more studies, so they move less when the next one lands.
At a glance
What kind of study this is
Early or limited evidence
A review, a lab study, or an analysis of collected data. Useful for direction, not strong enough to settle a question.
- Design
- Clinical trial
- Published
- 2016
- Journal
- Journal of Translational Medicine
- Reference
- PMID 27737674
Honest limits
What this study does not prove.
This specific protocol was tested in trained men, so the result may not apply to other people, medical contexts, or fasting schedules.
Kris's practical takeaway
Here's what to do with it.
A fasting window can coexist with lifting, but only if the plan still protects training quality and daily protein.
Ways to use it
Safe ways to apply it.
Fasting without low-protein mistakes
The eating window is not the whole plan
Protect the lifts first
Related questions
Questions this research helps answer.
Fasting and fat-loss answer
Is intermittent fasting better than calorie restriction?
Intermittent fasting can work when the eating window makes a calorie deficit easier to sustain. It is not automatically better than ordinary calorie restriction, especially if the shorter window makes protein harder to hit.
Fasting and muscle answer
Will intermittent fasting cause muscle loss?
Intermittent fasting does not automatically cause muscle loss. The risk shows up when the shorter eating window makes calories, protein, or training quality drop low enough that the body has less reason and less material to keep muscle during a cut.
Related guides and studies
Keep learning about nutrition.
FAQ
Quick questions
What is the practical takeaway from this study?
A fasting window can coexist with lifting, but only if the plan still protects training quality and daily protein.
What does this study not prove?
This specific protocol was tested in trained men, so the result may not apply to other people, medical contexts, or fasting schedules.
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25 lbAverage fat loss across 15 completed clients tracked over 16 weeks. Individual results vary.
1 of 3
2 months coachedDown 10 pounds and carrying more confidence into daily life.
Justin · 24 · 2 months coached“I've lost 10 lb, which has definitely given me more confidence. I'm not as tired during work and I can lift things easier than before.”
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6 months coachedFrom zero pull-ups to five on his own.
Jon Miller · 27 · 6 months coached“Before I couldn't do a single pull-up, and now I can do five all on my own.”
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Pick the one that fits your week.
You have read the argument. These are the options, and whichever one you pick carries into the application.
1 of 5
Most hands-onYou want a coach on training, food and accountability every day.- Daily replies, usually within the hour
- FaceTime meal prep: cook, portion, freeze the week
- Fully custom plan with Kris's own demo videos
Core 1:1You want a coach with you daily, without the concierge layer.- Custom training plan with demo videos
- Macros-based nutrition, no rigid meal plan
- Daily accountability at standard priority
New, self-drivenYou run your own week and want a coach reading the numbers.- Custom training and nutrition plan
- One recorded Loom review of your week
- Adjustments based on what the week showed
One-time guidanceYou want direction now without a monthly commitment.- A focused 45-minute Zoom with Kris
- A real diagnosis of what is holding back progress right now
- Guidance on training, nutrition, accountability, or schedule
Community membershipYou want a serious fitness community without a coaching contract.- Access to the Titan Forge Science-Based Telegram community
- Training, nutrition, recovery, and research discussion
- Shared accountability with like-minded lifters