Intermittent fasting has clearly been associated with several potential health benefits. Should more of us consider this approach? Time restricted eating or intermittent fasting is an eating pattern that involves alternating periods of fasting and eating within a specific timeframe. One of the most popular programs is to fast for 16 hours (nothing except water, green tea or black coffee) and eat within a 8-hour window. For example, you might eat between 12pm and 8pm, and fast from 8pm to 12pm the next day. Contrary to cereal company marketing campaigns; breakfast isn’t necessarily the most important meal of the day, and it certainly doesn’t have to be first thing in the morning.
In my own experience the most challenging aspect is starting. After a few days of not immediately waking up and eating breakfast- it wasn’t as painful as it sounds to not eat anything until noon. If I’m at home on a day off, and my wife or children are eating breakfast, I’ll usually sit with them and slowly sip a black coffee with no milk or sugar. When I’m working shifts at the hospital and am busy- I usually never think about the fact that I’m not having a traditionally timed breakfast.
Here are some ways it may benefit all of us:
- Weight loss: Intermittent fasting can help you lose weight and body fat.
- Improved insulin sensitivity:Intermittent fasting can help improve insulin sensitivity, which can help reduce your risk of developing type 2 diabetes.
- Reduced inflammation:Intermittent fasting can help reduce inflammation, which can improve your overall health.
- Protection against diseases:Intermittent fasting has been shown to have potential benefits for a variety of diseases, including Alzheimer’s disease, cancer, and heart disease.
- Increased lifespan: Some studies have shown that intermittent fasting may help increase lifespan.
Weight loss is one of the commonly reported benefits of intermittent fasting. By restricting the eating window, it can help create a calorie deficit and promote fat loss. Additionally, intermittent fasting may help improve insulin sensitivity and promote better blood sugar control, which can be beneficial for individuals with prediabetes or type 2 diabetes. It’s also important to remember that although you may not fall into these categories yet, the Hemoglobin A1C cutoffs for “normal” may change in the future based on evolving research and hyperglycemia triggers several metabolic signaling pathways that lead to inflammation, cytokines secretion, cell death.
Some studies suggest that intermittent fasting may have positive effects on cardiovascular health by reducing certain risk factors such as blood pressure, cholesterol levels, and markers of inflammation. It may also support brain health by enhancing cognitive function and potentially reducing the risk of neurodegenerative diseases. This should be of tremendous interest to all of us since our “healthspan” doesn’t always match with how long we are alive. There are many people with debilitating neurogenerative diseases who may suffer a tragically poor quality of life. Of note – over 6.5 million Americans or about 1 in 9 people age 65 and older (10.7%) has Alzheimer’s
Intermittent fasting has also been linked to improvements in cellular repair processes, hormone regulation, and gene expression. This would imply that it offers some protective benefits against diseases like cancer. However, more research is needed to fully understand the extent of these benefits and their long-term effects on overall health.
It’s important to note that intermittent fasting is not suitable for everyone, especially those with certain medical conditions, individuals with a history of disordered eating, and pregnant/breastfeeding women. If you’re considering intermittent fasting, it’s advisable to speak with a healthcare professional or a registered dietitian who can provide personalized guidance based on your specific circumstances and health goals.
Here are some additional tips to keep in mind if you’re considering intermittent fasting:
- Start slowly: If you’re new to intermittent fasting, start with a shorter fasting window and gradually increase it over time.
- Listen to your body: If you feel lightheaded, dizzy, or fatigued, break your fast.
- Stay hydrated: It’s important to stay hydrated during fasting, especially if you’re fasting for longer periods of time.
- It’s important to note that intermittent fasting is not a magic bullet. It’s still important to eat healthy foods (you won’t thrive on a highly processed food-only meal plan) and exercise regularly if you want to see results.