Intermittent fasting is an eating pattern where individuals alternate between periods of eating and fasting. Common forms include the 16:8 and 5:2 methods.
With the 16:8 method, individuals fast continuously for 16 hours and eat within an 8-hour window, prioritizing healthy foods.
The 5:2 regimen involves five days of normal eating during the week, with calorie intake restricted on the two remaining days.
When applied correctly, intermittent fasting can provide numerous health benefits.
Changes in hormone, cell, and gene function
During fasting periods, the body undergoes several physiological changes, including hormonal adjustments, mobilization of fat stores, and activation of cellular repair mechanisms. Here are common changes observed with intermittent fasting:
Insulin levels: Blood insulin concentration significantly decreases, promoting fat burning.
Human growth hormone (HGH): HGH levels can increase notably, aiding in fat burning, supporting muscle mass maintenance, and offering various other metabolic benefits.
Cellular repair: The body activates important repair processes, including the removal of damaged cellular components.
Gene expression: Certain gene and molecules associated with longevity and disease protection undergo beneficial changes.
Weight loss
Intermittent fasting generally leads to fewer meals. Unless compensated by overeating during other meals, the body will consume fewer calories.
Intermittent fasting can improve the activity of certain hormones linked to weight control, aiding in weight loss. Insulin levels decrease, while human growth hormone (HGH) and norepinephrine increase, promoting fat breakdown and enabling the body to use fat more efficiently as an energy source. This method supports improved metabolism, increased energy expenditure, and a reduced risk of overweight and obesity.
Reduced insulin resistance
Intermittent fasting can enhance insulin sensitivity, helping to lower blood sugar levels and thereby reducing the risk of developing type 2 diabetes.
Reduced oxidative stress and inflammation
Oxidative stress is a factor contributing to aging and various chronic diseases. It involves unstable molecules called free radicals, which react with and damage important molecules like proteins and DNA. Implementing intermittent fasting can boost the body's ability to combat oxidative stress, contributing to a reduction in inflammation – another key factor in many diseases.
Cardiovascular benefits
Cardiovascular disease is a leading cause of death globally. The risk of heart disease is influenced by various health factors. Some factors can increase risk, while others help reduce it if well-managed.
Intermittent fasting is believed to reduce several risk factors for heart disease, including high blood pressure, blood triglycerides, total and LDL ('bad') cholesterol, and inflammatory markers.
Activates various cellular repair processes
When you fast, the body's cells initiate a cellular waste removal process called autophagy. During this process, cells break down and metabolize damaged and dysfunctional proteins that accumulate over time. Enhanced autophagy plays a protective role, helping to reduce the risk of certain diseases like cancer and neurodegenerative conditions, including Alzheimer's disease.
Brain benefits
Intermittent fasting can improve many metabolic factors crucial for brain health, including reduced oxidative stress and inflammation, blood sugar control, and insulin resistance. It also contributes to increased levels of a brain hormone called BDNF. A decline in BDNF is linked to depression and other neurological disorders.
Bao Bao (According to Healthline)
