A topic that has been studied for its benefits on health, brain function, fat loss, & more. Let’s dive into some of this information.
Fass Loss & Metabolism Regulation
- Fat burning abilities - It is said the fasting helps lower insulin levels, which helps the body shift into a fat-burning mode.
- A study titled “Intermittent Fasting: The Choice for a Healthier Lifestyle” published in 2018 spoke of the studies findings in which IF shows effectiveness for short-term weight loss among normal weight, overweight, & those who are obese. chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.cureus.com/articles/12903-intermittent-fasting-the-choice-for-a-healthier-lifestyle.pdf
- Short term fasting is proven to increase norepinephrine levels, which can enhance fat breakdown & boost metabolism by up to nearly 14%!
- Easier to control a caloric deficit when intermittent fasting, which is a necessary tool to ensure you lose weight efficiently (a deficit).
Muscle
- According to Keenan et al. (2022), “Intermittent fasting or continuous energy restriction combined with moderate protein intake and resistance training over 12 weeks led to comparable LBM (lean body mass) gains, weight and body fat loss, and improvements in muscle strength, endurance and quality. However, there were clear sexual dimorphic differences in a number of these outcomes, and some disparities between groups when the measurement of whole-body changes were compared to localized muscle changes.” https://link.springer.com/article/10.1007/s00394-022-02804-3#ref-CR16
- Prolonged fasting can lead to the loss of muscle mass, but proper IF combined with resistance training can help with lean mass maintenance.
- Although this is stated, a recent study (2021) shared that “while IF may represent an option for a variety of populations to promote fat loss and improve aspects of metabolic health, additional research needs to focus on the impact of meal frequency on the quantity and quality of muscle mass. Inasmuch as IF may be purported as the enemy of body fat, future research must ensure this is not also the case for muscle. From our current understanding of muscle protein metabolism and taking a “muscle-centric” view for diet, we highlight that current acute evidence suggests IF may represent a counterproductive strategy to optimize muscle mass and, as far as protein turnover can remodel old/damaged proteins, muscle quality. Thus, studies that concurrently measure muscle protein metabolism and muscle mass and function will be instrumental in resolving these issues.
- “This approach belies the established anti-catabolic effect of insulin on skeletal muscle. More importantly, muscle protein synthesis, which is the primary regulated turnover variable in healthy humans, is stimulated by the consumption of dietary amino acids, a process that is saturated at a moderate protein intake.” https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.640621/full
- Exercising in a fasted state can improve fat oxidation! A study from 2018 discussed the possibility of evidence highlighting potential beneficial metabolic adaptations that fasted exercise may induce in peripheral tissues. https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.13054
Brain function
- A quote from an article in 2022 stated “Our review suggests that IF in CNS induces several neuronal adaptations, functional and structural, that overall enhance cellular stress resistance, synaptic plasticity, and neurogenesis. These effects are likely mostly triggered by BHB, whose blood levels increase during fasting. However, under conditions of food deprivation, other mediators may activate mechanisms that improve neuronal function and survival, namely hormones (ghrelin, GH, IGF-I) or changes in gut microbiota. Moreover, IF approaches in animal models have been found to improve cognitive function and, in some respects, several neurological disorders, including neurodegenerative diseases.” https://www.mdpi.com/2072-6643/14/6/1275
- It is safe to say that further aspects remain unexplored, & better trials involving humans with safely directed food deprivation in correlation with each subject should be provided.
- IF promotes brain-derived neurotrophic factor (BDNF), which enhances cognitive function and can (generally needs more information/studies & question answered) protect against neurodegenerative diseases like Alzheimer’s.
- Decreases in brain inflammation & oxidative stress provided by IF help protect neurons & provide mental clarity.
- Animal studies have helped us understand/suggest that IF may have the ability to activate cellular repair processes like autophagy.
- According to Nan Ma et al. (2023), By influencing the metabolism of energy and oxygen radicals as well as cellular stress response systems, IF protects hepatocytes from genetic and environmental factors. By activating hepatic autophagy, IF has a potential role in treating a variety of liver diseases, including non-alcoholic fatty liver disease, drug-induced liver injury, viral hepatitis, hepatic fibrosis, and hepatocellular carcinoma. A better understanding of the effects of IF on liver autophagy may lead to new approaches for the prevention and treatment of liver disease.https://www.jstage.jst.go.jp/article/bst/17/5/17_2023.01207/_article/-char/ja/
- This can overall lead to the possibilities of expanded life spans from IF.
Heart Health & Blood Sugar
- It is claimed that fasting can help improve insulin sensitivity & regulate blood sugar, which can reduce the risk of Type II diabetes.
- According to Yuan et al. (2022), “The current study provided some support on the fact that the IF diet is an effective therapeutic option for patients with impaired glucose and lipid metabolism, and it may improve glucose and lipid metabolism, as well as achieve significant weight loss and improve insulin resistance.” https://onlinelibrary.wiley.com/doi/full/10.1155/2022/6999907
- IF has studies that support the improvement of inflammation, arterial wall plaque build up, & lowering of cholesterol (LDL), which can inherently reduce the risk of heart disease.
- According to Chen et al. (2021), “In conclusion, our study suggests IF can be an effective non-pharmaceutical therapy for atherosclerosis treatment and have potential clinical applications.”https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2021.719750/full
Peer review articles/supporting information
The Effects of Intermittent Fasting on Brain and Cognitive Function
https://pmc.ncbi.nlm.nih.gov/articles/PMC8470960/?utm_
Chronic Intermittent Fasting Improves Cognitive Functions and Brain Structures in Mice
https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0066069&utm_
Fasting for weight loss is all the rage: what are the health benefits?
https://www.nature.com/articles/d41586-025-00895-6
Intermittent Fasting and Its Potential Effects on Health
https://cyprusjmedsci.com/articles/intermittent-fasting-and-its-potential-effects-on-health/doi/cjms.2024.2023-109
Intermittent fasting and health outcomes: an umbrella review of systematic reviews and meta-analyses of randomised controlled trials
https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370%2824%2900098-1/fulltext
The impact of continuous calorie restriction and fasting on cognition in adults without eating disorders
https://academic.oup.com/nutritionreviews/article/83/1/146/7585919?login=false
What Is Intermittent Fasting and How Does It Work?
https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting
Effects of intermittent fasting on cognitive health and Alzheimer’s disease
https://academic.oup.com/nutritionreviews/article/81/9/1225/7116310?login=false
Intermittent fasting: Does a new study show downsides — or not?
https://www.health.harvard.edu/blog/intermittent-fasting-does-a-new-study-show-downsides-or-not-2020103021235
Beneficial effects of intermittent fasting: a narrative review
https://pmc.ncbi.nlm.nih.gov/articles/PMC9946909/
INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH
https://pmc.ncbi.nlm.nih.gov/articles/PMC4516560/
Intermittent Fasting: Exploring Approaches, Benefits, and Implications for Health and Weight Management
https://www.npjournal.org/article/S1555-4155%2823%2900395-1/fulltext
Intermittent Fasting: What is it, and how does it work?
https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
Intermittent Fasting: Exploring Approaches, Benefits, and Implications for Health and Weight Management
https://www.sciencedirect.com/science/article/abs/pii/S1555415523003951
What are the benefits of intermittent fasting?
https://www.medicalnewstoday.com/articles/323605
