Does intermittent fasting work? Many intermittent fasting benefits have been discovered. Although much of the intermittent fasting research comes from the lab with mice, this is changing.
The evidence from intermittent fasting studies is striking!
This study got me interested in discovering intermittent fasting benefits for myself: When I saw the results of limiting the feeding time of mice, I also decided to try it.
So it's not a question of "does intermittent fasting work?" Rather, scientists are still unraveling exactly "how does intermittent fasting work so well!"
So far, there is solid evidence that: 1) eliminating night time eating and 2) extending nightly fasting periods gives ongoing health benefits, including:
Most reported intermittent fasting benefits for health are for:
So far, for me personally, intermittent fasting benefits are a fact. I have regained my 25-year old weight, and have not re-gained an ounce since, in almost a year. In the past I have occasionally lost 5 pounds by going on a diet, but this would never "stick" for long.
How intermittent fasting fat loss happens:
After 12 hours of not eating,
your body enters what’s called a “fasted fat-burning state.” In this state our bodies can burn the fat that is not possible when eating.
Generally we only enter this fat-burning state until 12 hours after our last meal.
Intermittent fasting how to?
Fasting 12 to 16 hours 3 times a week is considered ideal by many.
That's why intermittent fasting fat loss can happen even without changing what you eat, how much you eat, or even how often you exercise. Why?
Once you get used to your new "fasted state" routine, intermittent fasting results in lowering the hunger hormone ghrelin. This in turn makes you want to eat less in the evening AND in the morning.
Once your body does NOT expect food all day every day (or first thing in the morning), you are well on your way to significant intermittent fasting fat loss!
Once you experience more energy and less hunger, you may never look back. This has certainly been the case for me!
What is the best intermittent fasting?
Researchers report that almost any intermittent fasting schedule or plan can cause some weight loss. Thus most people, but not all, experience significant intermittent fasting fat loss.
Here's the good news! Besides fat burning -- the hard to get rid of visceral or belly fat -- research is showing these intermittent fasting benefits:
Anti-aging intermittent fasting benefits:
Here's how intermittent fasting results in "youthing:"
Japanese researchers have identified 44 important metabolites that increased during fasting, some of which increased 60-fold.
Many beneficial processes are activated by temporarily denying our body nutrients through intermittent fasting (IF), which is considered to be SAFE.
Intermittent fasting benefits us by boosting the integrity of our cells:
It is possible to bolster up your brain with fasting, say scientist.
Fasting does good things for the brain!
Fasting for well being is ancient: “I fast for greater physical and mental efficiency.” – Plato (428-348 B.C.)
You too, can level-up your brain for mental health and clarity! Intermittent fasting benefits include counteracting conditions like:
How does this work? Scientists point to ketones (beta-HBA) for causing the many of the positive effects of fasting. Ketones can be used as an energy source by the brain when blood glucose is low. Ketosis fasting is a more specific version where people measure fasting ketosis. 6
Fasting and reduced calories improve the brain by:
Why fasting bolsters your brain: This TEDx talk by Mark Mattson explains. A Professor at Johns Hopkins University, he is Chief of the Laboratory of Neurosciences at the National Institute on Aging.
Anyone with a neurological disease like Parkinson's has likely heard of costly stem cell therapy.
The good news is that the health benefits of intermittent fasting can include ACTIVATING stem cell production! Even better, this is FREE.
Anyone with or at risk for Multiple Sclerosis, Parkinson's Alzheimer's or Huntington's can find out how this can be done:
Intermittent fasting results in cell rejuvenation. The research typically suggests prevention.
For instance, a PhD biologist, Ron Mignery began to study how best to stimulate cell regeneration when faced with a neuro degenerative disease in a close friend's family.
Mignery's research confirmed that fasting -- in this case, "protein cycling" -- is the best bet against the "systems breakdown" called aging and "the diseases of aging."
His book, Protein Cycling against the diseases of aging is worth reading by anyone wanting an in depth understanding of how fasting can work to prevent disease as you age.
Fasting does not need to be "all or nothing" according to Mignery.
There is credible science for the effectiveness of fasting by "protein cycling." This means restricting proteins on 3 days per week. Scientists point out that this "cycling" is neuroprotective against neuro degeneration. 8
Fasting and cancer can be tricky. On the whole, it is beneficial, as scientists show that intermittent fasting results in:
This "cleanup" process reduces the undesirable effects of aging, and helps to prevent disease. Is autophagy the fountain of youth?
When you fast, your body can do its job in repairing itself and healing -- not possible when you are eating and your body is using insulin. Only when insulin is low or stops can the "clean up crew" known as autophagy get going. This is an age-old "secret."
Certainly to prevent cancer, some form of fasting would be recommended.
If your cancer treatment prognosis is not good, you may want to explore intermittent fasting benefits.
Dr. V. Longo at the Longevity Institute has created a safe diet for cancer patients that "mimicks" fasting but still allows eating.
The fasting-mimicking diet can help rejuvenate the immune system against the cancer.
Intermittent fasting benefits SOURCES:
1. Daily Fasting Improves Health and Survival in Male Mice Independent of Diet Composition and Calories. Cell Metabolism September 2018
2. Alternate Day Fasting Improves Physiological and Molecular Markers of Aging in Healthy, Non-obese Humans. Cell Metab. 2019 Sep 3;30(3):462-476.
3. A metabolic switch is essential for cardiomyocyte proliferation in the regenerating Heart
4. Fasting Boosts Metabolism and Fights Aging. Dr. Takayuki Teruya, Medical News Today Monday 4 February 2019
Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metabolism, May 2018.
5. Longer daily fasting times improve health and longevity in mice. National Institute on Aging, September 2018
6. Ketosis Fasting. Ketogenic Diet in Alzheimer's Disease. Int J Mol Sci. 2019 Aug 9;20(16). pii: E3892. doi: 10.3390/ijms20163892.
7. Intermittent Metabolic Switching, Neuroplasticity and Brain Health. Mark P. Mattson, Nature Reviews Neuroscience volume19, pages 63–80 (2018)
8. All-you-can-eat Autophagy in Neurodegeneration and Neuroprotection. Philipp A. Jaeger and Tony Wyss-Coray, Neurodegener. 2009 Apr 6;4:16.
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