Intermittent Fasting - Should I or Shouldn't I?

Contributed by: Kelley Rast, Physical Therapist and Hive Overland Park member 

---

Don't miss a thing with The Hive Women and Buzz from The Hive!

CATCH THE BUZZ

---

The concept of intermittent fasting has been around for almost a decade and it’s popularity has been gaining momentum in the past 3-5 years. What exactly is intermittent fasting?

It is commonly referred to as an eating pattern in which you cycle between periods of eating and periods of fasting. The most common pattern is typically the 16:8 pattern. In other words, one consumes all their food in 8 hours or less in a 24 hour time period. Numerous studies suggest that it can have powerful benefits for your body and brain and I certainly am a believer! I have been incorporating intermittent fasting into my diet and health routine for the past 3 years. But don’t just take my word for it...here are 8 evidence-based health benefits of intermittent fasting.

1. Assistance in weight loss

Generally, intermittent fasting will make you consume fewer calories and it enhances hormone function to promote weight loss. Lower insulin levels, higher human growth hormone (HGH) levels and increased levels of norepinephrine all increase the breakdown of body fat and make it easier for your body to use fat for energy.

2. Changes in the function of hormones, cells, and genes

When you do not eat for awhile, several things take place in your body. For example, your body’s hormone levels change to make stored body fat more accessible as well as starting important cellular repair processes. Insulin levels drop significantly, thus promoting fat burning. Your blood level of human growth hormone (HGH) may increase, promoting fat burning and muscle gain and many other benefits. Cellular repair processes occur such as removing waste material from cells. Lastly, beneficial changes occur in several gene expressions and molecules related to longevity and protection against disease.

3. Reduces insulin resistance, lowering your Type 2 Diabetes risk

With insulin resistance, cells are unable to metabolize insulin and lower blood sugar levels which can lead to Type 2 Diabetes. Intermittent fasting has been shown to have major benefits for preventing insulin resistance.

4. Reduces oxidative stress in your body

Oxidative stress is a factor that can contribute to aging and many chronic disease. It involves unstable molecules called free radicals, which react with other important molecules, such as protein and DNA, and damage them. According to recent studies intermittent fasting may help prevent oxidative stress and inflammation in your body that leads to common disease processes.

5. Beneficial for heart health

Heart disease is currently the world’s top cause of death. Intermittent fasting has been shown to improve several risk factors for heart disease, including blood sugar levels, blood pressure, blood triglycerides and inflammatory markers.

6. Induces various cellular repair processes

Fasting triggers a metabolic pathway called autophagy. During this process, cells break down and metabolize broken proteins (essentially waste) that build up inside the cell over time. Increasing autophagy may provide protection against several diseases, including cancer and neurodegenerative diseases such as Alzheimer’s.

7. Benefits for your brain

Simply put, what is good for your body is good for your brain. Decreasing oxidative stress, inflammation, blood sugar levels and insulin resistance will result in important benefits for brain health. These benefits may include increasing growth of new neurons and protecting your brain from damage.

8. Help you live longer

One of the most exciting advantages of intermittent fasting may be its potential to extend our lives. Currently, research in rodents has shown a 13% increase in life span. Given the known benefits for metabolism and other health markers, it makes sense that intermittent fasting could influence a longer and healthier life!

Intermittent fasting is a very popular weight loss tool, but studies in both animals and humans are showing that its benefits go beyond weight management and provide a wide range of health improvements.

As with all health related programs it is always best to discuss with your healthcare provider to determine if intermittent fasting is right for you. Happy fasting!