The Benefits of Intermittent Fasting

You’ve probably heard of it, but have you ever tried it?

First off, intermittent fasting does not = calorie restriction. In fact, you are not limiting calories at all. Instead, intermittent fasting involves limiting a window of eating to give your body periods without food.

Intermittent fasting can take place in a many ways. A few include:

  1. Whole day fasting - usually 1-2 days per week

  2. Alternate day fasting - 1 day on, 1 day off

  3. Time-restricted feeding - limiting meal time during the day (ex. 8 hour feeding window, 16 hours of fasting)

My favorite is time-restricted feeding. This involves limiting meals to a set window of time per day. My favorite is eating over 8 hours per day (for example, between 12pm-8pm) and fasting for 16 hours (sleeping counts!)

Benefits

Decreases Inflammation

There is no confusion as to why fasting makes you feel so good! Fasting stimulates a process called autophagy that allows the body to remove waste. If the body is constantly in work mode, it does not have a chance to clean up shop! In addition, this practice helps to increase antioxidant levels to combat ongoing inflammation within the body (1, 4).. In addition, fasting helps to boost liver function, support mitochondrial function (aka energy production) and to stimulate the healing mechanisms of the body (3). Inflammation is the underlying driver of chronic disease. This is part of the reason why fasting is so powerful for disease prevention!

Improves Neurological Health

Fasting has many benefits that can help to boost neurological function. First, intermittent fasting has been shown to increase Brain Derived Neurotropic Factor (BDNF). This protein is important for the regeneration of neurons, creating new neurological connections (neuroplasticity) and apoptosis. Apoptosis involves controlled cellular destruction of dysfunctional cells. This is extremely helpful for neurological decline (aka dementia). Studies have shown decreased degeneration of the nervous system and increased lifespan in patients who practiced intermittent fasting (5). In addition, fasting has been shown to decrease inflammation, leading to improved mental health and cognition (9, 10).

Regulates Appetite

Intermittent fasting has been shown to balance Ghrenlin and Leptin levels. Ghrenlin is known as the hunger hormone. Issues with feeling satiated? Ghrelin may be to blame! Leptin is released from adipose cells and communicates to the brain that we are full. The body can get resistant to leptin, meaning that it is more difficult to understand that it is full. Intermittent fasting helps us to understand when we are truly hungry and when we are feeling satiated without overeating (6, 7, 8).

Increases Insulin Sensitivity

Insulin is a hormone that allows sugar from your blood to enter cells for energy production. If blood sugar is uncontrolled and insulin levels spike, something called insulin resistance may present. This may lead to metabolic dysfunction, weight gain, fatigue, changes in lipids, and increases your risk for type 2 diabetes. Fasting has been shown to increase insulin sensivity to help balance blood sugar. In fact, this has been used as a treatment in patients with type 2 diabetes (2, 8).


Improves Fat Loss

We are all learning that the media had it all wrong when it comes to fat. Eating fat does not make you fat, but an inability to appropriately use food as fuel leads to the storage of fat. Intermittent fasting enhances the ability to become “Fat Adapted,” meaning that you use stored fat to create energy. When we do not eat, our body starts to break down its stores. First to go is your glycogen which is stored in muscle and liver. After that, the body starts to break down fat stores. This helps to balance blood lipids and decrease the risk of metabolic disease. Studies have shown that intermittent fasting helps to decrease body mass index, decrease total LDL-cholesterol, and decrease triglyceride levels (7,10).


Who should NOT fast without the guidance of a medical professional

Those with any significant medical concerns

Those with low blood sugar or dysregulated blood sugar

do you experience “hanger,” light headedness, heart palpitations, or fatigue when you skip meals? - you may have low blood sugar!

Pregnant individuals

Children

History of Disordered Eating

Underweight individuals



Sources

  1. Aly, S.M. (2014). Role of Intermittent Fasting on Improving Health and Reducing Diseases.  International Journal of Health Sciences 8(3); V-VI.

  2. Arnason, TG (2017). Effects of Intermittent Fasting in Those with Type 2 Diabetes. World Journal of Diabetes. 8(4)

  3. Bruno Chausse et. al. Intermittent Fasting Results in Tissue-Specific Changes in Bioenergetics and REdox State. PLS Pne. 2015; 10(3): e0120413

  4. Collier, R. (2013).  Intermittent fasting: the science of going without.  Canadian Medical Association Journal 185(9).

  5. Duan W, Guo Z, Jiang H, Ware M, Li X-J, Mattson MP. Dietary restriction normalizes glucose metabolism and BDNF levels, slows disease progression, and increases survival in huntingtin mutant mice. Proceedings of the National Academy of Sciences of the United States of America. 2003;100(5):2911-2916. doi:10.1073/pnas.0536856100.

  6. How Intermittent Fasting Can Help You Live Healthier, Longer. Mercola.com. June 14, 2014. Available at http://articles.mercola.com/sites/articles/archive/2014/06/14/intermittent-fasting-longevity.aspx. Accessed February 5, 2016

  7. Kroeger, C.M. et al. (2012). Improvement in coronary heart disease risk factors during an intermittent fasting/calorie restriction regimen: Relationship to adipokine modulations.  Nutrition and Metabolism 9:98. 

  8. Patterson R, Laughlin G, LaCroix A et al. Intermittent Fasting and Human Metabolic Health. Journal of the Academy of Nutrition and Dietetics. 2015;115(8):1203-1212. doi:10.1016/j.jand.2015.02.018.

  9. Phillips M. (2019). Fasting as a Therapy in Neurological Disease. Nutrients, 11(10), 2501. https://doi.org/10.3390/nu11102501

  10. Tinsley G, La Bounty P. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev. 2015;73(10):661-674. doi:10.1093/nutrit/nuv041.  

This website is intended for informational purposes only. The information provided is not medical advice. Information discussed does not replace or substitute advice from your physician, other healthcare provider, or directions provided in or on any product package. Do not disregard advice from your physician or other healthcare provider because of information you read on this website. No information on this website should be used to diagnose, treat, prevent, or cure any disease or medical condition. Information provided on this website DOES NOT create a doctor-patient relationship between the reader and the author of this website. Always speak to your physician or other healthcare provider before starting any new treatment, medication, supplement, diet, or exercise program.

Ashley de Luna