Intermittent Fasting: What is it, and how does it work?

Research by neuroscientist Mark Mattson suggests that our bodies are designed to go without food for long periods, just as our ancestors did while hunting and gathering. Through fasting, our bodies can thrive in a multitude of ways, such as:

• Increasing brain performance by triggering a protective process that produces high levels of brain-derived neurotrophic factor (BDNF).
• Boosting metabolism by reducing insulin levels, stabilizing blood sugar, and improving insulin sensitivity.
• Improving endurance by promoting metabolic health and protecting against age-related diseases.

According to experts, it was easier to stay fit 50 years ago in the US. Why? Here are some changes in our habits.

• Era of no computers, TV’s turn off by 11pm,
• Smaller portions
• More outdoor activity, exercises
• But now: TV, Internet, Phone - entertainment all 24/7
• No cultural cues to wake
• More people spending time on screen, sitting and snacking

To intermittently fast, you choose a regular time periods to eat and fast as a lifestyle.

Studies shown that it can reverse the effects of overeating and a sedentary lifestyle, possibly reducing the risk of obesity, type 2 diabetes, and heart disease.

How to Start?

• Eat only during an eight-hour period each day and fast for the remainder.
• Eat only one meal a day two days a week.
• Try different intermittent fasting schedules to find what works for you.

The Importance of Skipping Meals and Exercising

• Intermittent fasting differs from our regular eating patterns as it allows for metabolic switching, where the body uses up its sugar stores and starts burning fat.
• By giving the body a longer period to use up calories from the last meal, intermittent fasting helps trigger the burning of fat stored.

• Before beginning intermittent fasting, consult your doctor. If approved, you can choose from different approaches.
• One is the daily plan, limiting eating to a 6 to 8 hour window each day.
• Another approach is the 5:2 plan, where you eat regularly five days a week and have one 500-600 calorie meal on the other two days.
• Longer fasts, such as 24 to 72 hours, are also possible. However, research shows that intermittent fasting alone may not lead to significant weight loss.

• Intermittent fasting allows for water, black coffee, and tea during fasting periods, and encourages healthy, balanced eating during feeding periods.
• "Eating normally" during feeding times means avoiding high-calorie junk food, super-sized fried items and treats.
• The Mediterranean diet is a good blueprint to follow, focusing on whole, nutritious foods like leafy greens, healthy fats, lean protein, and complex carbohydrates.

Did you know intermittent fasting has more benefits than just weight loss?

• It can lead to a longer life and leaner body
• It can also improve brain function and protect against chronic diseases

According to Dr. Mark Mattson, these benefits are due to changes in our metabolism during fasting periods.

His research, published in the New England Journal of Medicine, revealed that intermittent fasting can even protect against diseases like type 2 diabetes and cancer.

Research has found multiple advantages of intermittent fasting, such as :

• Improved memory.
• Positive effects on heart health, including lower blood pressure and improves resting heart rate.
• Fasting may lead to weight loss while maintaining muscle mass and improved physical performance.
• It has shown potential for preventing obesity and managing type 2 diabetes.
• Individuals under medical supervision have been able to reverse their need for insulin therapy with intermittent fasting.

Intermittent fasting is a popular weight management method, but it's not for everyone.

Before trying it, consult with your doctor first.

Some groups of people should avoid intermittent fasting :

• Children and teens under 18
• Pregnant or breastfeeding women
• People with type 1 diabetes who take insulin
• Those with a history of eating disorders

For those who safely follow intermittent fasting, it can be a beneficial lifestyle change with positive outcomes. Remember to talk to your doctor before starting any new diet.

• Intermittent fasting can affect people differently.
• Consult your doctor if you experience unusual symptoms like anxiety, headaches, or nausea.