What Are the Benefits of Intermittent Fasting?
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It does not say anything about which foods to eat, but rather when you should eat them. There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods.
Studies show the many benefits of intermittent fasting:
Changes The Function of Cells, Genes, and Hormones
Can Help You Lose Weight and Belly Fat
Lower blood glucose & insulin levels
Use of your own fat stores... AKA weight loss!!
Decrease in hunger and cravings
Enhanced cognition and alertness
Decreased inflammation
Cellular rejuvenation and repair (autophagy)
Decreased heart rate & blood pressure
Longevity
Improved heart rate variability (HRV)
Many of those who try intermittent fasting are doing it in order to lose weight (1).
Generally speaking, intermittent fasting will make you eat fewer meals.
Unless if you compensate by eating much more during the other meals, you will end up taking in fewer calories.
Additionally, intermittent fasting enhances hormone function to facilitate weight loss
Lower insulin levels, higher growth hormone levels, and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy.
For this reason, short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories (2)
When you don’t eat for a while, several things happen in your body.
For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.
Here are some of the changes that occur in your body during fasting:
Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning (3)
Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold (4,5). Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits (5, 6).
Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells (7).
Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease
In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) AND reduces the amount of food you eat (reduces calories in).
Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
Type 2 diabetes has become incredibly common in recent decades.
Its main feature is high blood sugar levels in the context of insulin resistance.
Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes.
Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels
Oxidative stress is one of the steps towards aging and many chronic diseases (8).
It involves unstable molecules called free radicals, which react with other important molecules (like protein and DNA) and damage them (9).
Several studies show that intermittent fasting may enhance the body’s resistance to oxidative stress (10, 11).
Additionally, studies show that intermittent fasting can help fight inflammation, another key driver of all sorts of common diseases
This should have benefits against aging and the development of numerous diseases.
Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers, and blood sugar levels
In addition to the heart preferring ketones as fuel over glucose.
Intermittent Fasting Induces Various Cellular Repair Processes
When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy (12, 13).
This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time.
Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease (14, 15).
Intermittent Fasting May Help Prevent Cancer
Cancer is a terrible disease, characterized by uncontrolled growth of cells.
Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer.
Although human studies are needed, promising evidence from animal studies indicates that intermittent fasting may help prevent cancer (16, 17, 18, 19).
There is also some evidence on human cancer patients, showing that fasting reduced various side effects of chemotherapy
Intermittent Fasting is Good For Your Brain?
What is good for the body is often good for the brain as well.
Intermittent fasting improves various metabolic features known to be important for brain health.
This includes reduced oxidative stress, reduced inflammation and a reduction in blood sugar levels and insulin resistance.
Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, which should have benefits for brain function (20, 21).
It also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF) (22, 23, 25), a deficiency of which has been implicated in depression and various other brain problems (26).
Animal studies have also shown that intermittent fasting protects against brain damage due to strokes (27).
Intermittent Fasting May Help Prevent Alzheimer’s Disease
Alzheimer’s disease is the world’s most common neurodegenerative disease.
There is no cure available for Alzheimer’s, so preventing it from showing up in the first place is critical.
A study in rats shows that intermittent fasting may delay the onset of Alzheimer’s disease or reduce its severity (28).
In a series of case reports, a lifestyle intervention that included daily short-term fasts was able to significantly improve Alzheimer’s symptoms in 9 out of 10 patients (29).
Animal studies also suggest that fasting may protect against other neurodegenerative diseases, including Parkinson’s and Huntington’s disease (30, 31).
Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer
One of the most exciting applications of intermittent fasting may be its ability to extend lifespan.
Studies in rats have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction (32, 33).
In some of these studies, the effects were quite dramatic. In one of them, rats that fasted every other day lived 83% longer than rats who weren’t fasted (34).
Although this is far from being proven in humans, intermittent fasting has become very popular among the anti-aging crowd.
Given the known benefits for metabolism and all sorts of health markers, it makes sense that intermittent fasting could help you live a longer and healthier life.
To stay on track and reach your goals, it is essential to understand the effects a fasting regimen has on your body. Being informed will help to motivate you as you adjust to IF.
When you don’t eat for a while, several things happen in your body.
For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.
Here are some of the changes that occur in your body during fasting:
Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning (1).
Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold (2, 3). Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits (4, 5).
Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells (6).
Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease
Tommy Markov is a Functional Nutrition Professional and Wellness Educator with a Master’s in Human Nutrition and Functional Medicine. He specializes in healing the person, not the condition. He is passionate about uncovering the root cause of his client’s ailments and incorporating an integrative mind-body approach.
Tommy’s knowledge of the interconnectedness of body systems helps him identify imbalances before they manifest into dysfunction and disease, allowing for an effective preventative approach.
Tommy has been working in the health and fitness industry since his 20’s, ranging from health clubs, hospitals, medical practices to currently founding his own thriving practice, Living Wellness Solutions, after overcoming his own health challenges.
Tommy has appeared as a guest and expert speaker on numerous podcasts, speaking events, as well as being a nutrition and supplement consultant. Most recently, Tommy became a proud partner of F.L.O.W. Wellness Center in Abington, Pennsylvania, where he incorporates Functional Medicine and Nutrition along with various other healing modalities and practitioners.
