The Potential Benefits of Intermittent Fasting
Research suggests that there are numerous potential benefits for intermittent fasting aside from weight reduction. These include the following:
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1. Changes the function of hormones, cells, and genes
Insulin levels. Insulin is a STORAGE hormone. When you fast, insulin levels drop significantly and fat storage is reduced.
Cellular repair. Fasting induces important cellular repair processes, such as removing waste material from cells. https://www.sciencedirect.com/science/article/pii/S1568163718301478
Gene expression. There are beneficial changes in several genes and molecules related to longevity and protection against disease. https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634
2. Reduced insulin resistance, lowering your risk for type 2 diabetes
Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes. Intermittent fasting has been shown to have major benefits for insulin resistance and to lead to an impressive reduction in blood sugar levels. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7856758/
3. Reduced oxidative stress and inflammation in the body
Oxidative stress is one of the steps toward aging and many chronic diseases. It involves unstable molecules called free radicals. Free radicals react with other important molecules, such as protein and DNA, and damage them. Several studies show that intermittent fasting may enhance the body’s resistance to oxidative stress. Studies also show that intermittent fasting can help fight inflammation and may benefit any inflammatory body process, such as autoimmune diseases, arthritis, etc.
4. Beneficial for heart health
Intermittent fasting has been shown to improve numerous different risk factors, including:
- blood sugar levels
- blood pressure
- blood triglycerides
- total and LDL (bad) cholesterol
- inflammatory markers
5. May help prevent cancer
Promising evidence from animal studies indicates that intermittent fasting or diets that mimic fasting may help prevent cancer. Research in humans has led to similar findings, although more studies are needed.
6. May help prevent Alzheimer’s disease
Alzheimer’s Disease is the world’s most common neurodegenerative disease. There’s no cure currently available for Alzheimer’s, so preventing it from showing up in the first place is critical.
Studies in rats and mice show that intermittent fasting may delay the onset of Alzheimer’s or reduce its severity.
https://www.sciencedirect.com/science/article/abs/pii/S0969996106003251
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6022926/
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 people
https://www.aging-us.com/article/100690/text#fulltext).
7. 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 rodents have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction https://www.sciencedirect.com/science/article/pii/S1550413118305126
In some of these studies, the effects were quite dramatic. In an older study, rats that were fasted every other day lived 83% longer than rats who weren’t fasted. https://www.karger.com/Article/Abstract/212538