Intermittent fasting (IF) sometimes also called time-restricted eating (TRE), has gained a lot of popularity in the last decade for its potential health benefits, but for many it’s the simplicity that attracts them. Intermittent fasting is less about what you eat and more about when you eat – it’s all in the timing. As Gin Stephen’s says –  delay don’t deny!

Intermittent fasting involves fixed periods of eating and fasting, with an emphasis on shortening the window within which we eat and increasing our fasting period. Common methods used within IF include the 16/8 method – fasting for 16 hours and eating within an 8-hour window during the day – and the 5:2 method made popular by Dr Michael Mosley, which involves eating normally for five days and restricting calorie intake for two days.  Most people already fast for an average of 12 hours a day (from dinner to the next days breakfast) so extending this fast by a few hours can seem very reasonable to many. 

It is a method I often recommend to patients for a variety of reasons – often from the perspective of disease prevention, but it has also been shown to help reverse some chronic diseases. Of course there are some exceptions and a small minority of people should not undertake fasting: pregnant or breastfeeding women, anyone with a history of eating disorders, and certain medications would also not be compatible so always check in with your doctor or a relevant healthcare practitioner if you are not sure.

Our bodies are designed to fast and this constant availability of food we have now in the western world is relatively new to the human race. Remember when we were hunter gatherers, we would have had to go for long periods without any or very little food, so our bodies are adapted to not only survive during lean periods, but in certain circumstances to actually thrive. Fasting isn’t a new concept – every world religion use methods of fasting in varying degrees for their devout. But modern science is only just waking up to the benefits of using our food in this way.

One significant benefit of intermittent fasting and how it first gathered traction in the health and wellness world is of course, weight management. By limiting the eating window, individuals tend to consume fewer calories, which can lead to weight loss. It has been shown to alter our gut microbiome – resulting in improved gut health. Studies show that fasting of this type increases some of our fat burning hormones and can boost metabolism by up to 14%. Fasting also helps the body switch from burning glucose to burning fat as its primary energy source, promoting fat loss, especially around the abdomen where visceral fat storage is the most dangerous as this is the fat surrounding internal organs.

But my reason for recommending intermittent fasting is much more deep rooted than simple weight loss, as the evidence shows us that it also supports our metabolic health. When fasting insulin levels drop it allows the body to use stored fat for energy more effectively. This process helps regulate blood sugar levels, decreasing the likelihood of type 2 diabetes and helping to reverse insulin resistance if already present. 

IF has also been shown to improve blood pressure, resting heart rates, triglycerides and cholesterol levels which is fantastic for those looking to lower these without the use of drugs which may have potential detrimental side effects such as statins. Cognitive benefits are also associated with intermittent fasting. It is thought that it may enhance brain function by increasing the production of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and protects against neurodegenerative diseases like Alzheimer’s. It’s also shown from some research in 2019 that it may increase the growth of new nerve cells which may enhance brain function. Which is probably why so many who use intermittent fasting, anecdotally report an improvement on focus and mental clarity and many devout feel closer to their God(s) during fasting.

But perhaps the biggest benefit to fasting (particularly prolonged fasting), is cellular repair and longevity which takes place. Fasting triggers autophagy, a process where cells remove damaged components and recycle them for energy. This cellular “cleanup” reduces inflammation, a key factor in many chronic diseases, and has been linked to increased lifespan in many animal studies on intermittent fasting. Evidence has shown that prolonged fasts can stimulate the release of stem cells which is part of that repair pathway. Stem cells are amazing cells present in the human embryo and nature has designed for us to have spare ones that haven’t already been allocated a job in the body so they can be released later in life as needed but the environment needs to be right to activate them.

Looking at the evidence and having used fasting myself, I very much believe intermittent fasting is a flexible approach that can fit most lifestyles, backgrounds and medical histories. Fasting offers benefits beyond weight loss making it a very compelling option for those looking to enhance their overall well-being and a promising non-pharmacological approach to improving health. Watch out for our new NCIM 10 hour accredited Discovery Course to learn more about Fasting for Wellness and Longevity which will be released in the New Year.