When to Stop Eating
Are your meal times harming you?
When eating less is more
The ant-aging eating strategy
Reverse your aging process
Intermittent fasting has been a bit of a catchy phrase lately. Many people do not know if there are benefits or how to apply it to their daily routine. Let’s first start off by getting an idea of what exactly intermittent fasting is. This is a way of eating where you incorporate set times in your day (or over a few days) where you fast, only drinking water (and if you like, a coffee in the morning, no cream or sugar). Eating this way has been shown to decrease production of different growth factors in the body, mainly insulin-like growth factor 1 (IGF-1) and protein kinase A (PKA). These growth factors promote aging in your body and can been slowed down with intermittent fasting; a huge benefit. Some researchers even consider it the equivalent of taking an anti-aging pill!
It’s important to recognize that we don’t advocate that you mindlessly skip meals but instead, find a good strategy that works well for you and doesn’t mess too much with your energy or blood sugar levels. This type of eating habit has great effects on your whole body, from your heart to your brain. Here are some of the other key benefits you could reap from incorporating intermittent fasting into your routine:
- Increased insulin sensitivity, a very good thing to have if you would like to avoid diabetes and blood sugar regulation issues.
- Reduced blood levels of triglycerides (fat).
- Decreased body fat percentage.
- Increased HDL (good cholesterol) and decreased LDL (bad cholesterol).
- Helps to maintain muscle mass and burn fat
- A decrease in IGF-1 and PKA which is associated with decreased inflammation and decreased cellular damage.
Exactly how do you practice intermittent fasting?
Here is a great way to get started:
- 16/8- With this time split, you are fasting for 16 hours of the day and only eat during an 8-hour window. Let’s say your last meal of the day is done at 8pm. You go to bed at 10pm. You would be able to eat the next day from 12pm-8pm. This is a great way to for beginners start as it’s simple to implement, and for 8 hours of the fast, you’re sleeping. Another great way to take advantage of this timeframe is to get in an early morning lift, helping to burn even more fat.
- When you get the 16/8 split down, you can try for even longer periods, like a 24/8 split- you are fasting for 24 hours and eating in an 8-hour window of time.
Who benefits from intermittent fasting?
Looking to shed a few extra pounds? Intermittent fasting has been shown to increase your metabolic rate, making you more efficient at burning calories. So not only are you increasing your metabolic rate, but you’re also decreasing calorie intake- a one-two punch for weight loss. Have a family history of diabetes, heart disease, cancer, or Alzheimer’s disease? Intermittent fasting plays a role in preventing and even reversing the symptoms of these diseases.
Please keep in mind that intermittent fasting must be done under the guidance of a trained physician. If you’re looking to reap the benefits of intermittent fasting, give us a call. The doctors at Inertia Health Center all practice intermittent fasting on a regular basis and would be happy to help get you started with the process.
- Moro, Tatiana; Tinsley, Grant; Bianco, Antonino; Marcolin, Giuseppe; Pacelli, Quirico Francesco; Battaglia, Giuseppe; Palma, Antonio; Gentil, Paulo; Neri, Marco (2016). “Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males”. Journal of Translational Medicine.
- Barnosky, A. R.; Hoddy, K. K.; Unterman, T. G.; Varady, K. A. (2014). “Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: A review of human findings”. Translational Research.
- De Groot S, Vreeswijk MP, Welters MJ, et al. The effects of short-term fasting on tolerance to (neo) adjuvant chemotherapy in HER2-negative breast cancer patients: a randomized pilot study. BMC Cancer. 2015;15:652. doi:10.1186/s12885-015-1663-5.
- Guevara-Aguirre J, Balasubramanian P, Guevara-Aguirre M, et al. Growth Hormone Receptor Deficiency is Associated With a Major Reduction in Pro-aging Signaling, Cancer and Diabetes in Humans. Science Translational Medicine. 2011;3(70):70ra13. doi:10.1126/scitranslmed.3001845.