Society is seeing a huge increase in many disorders and chronic diseases, plain and simple. For example, 70 percent of American adults are either overweight or obese. In addition, a number of other diseases and disorders are increasing, most of which are linked to obesity, too. These include cardiovascular diseases, type 2 diabetes, hypertension, and certain neurological disorders. Importantly, all of these problems can be fully or partially linked to one’s diet. Thus, an understanding of this connection is essential to realize why intermittent fasting may be the answer to these problems.
Primarily, eating all throughout the day, combined with a diet high in sugar, unhealthy fat, and processed foods, is a significant contributor to these problems. Yet, intermittent fasting is a potentially powerful technique that can help one overcome many of these negative consequences. This method does not focus primarily on what foods you eat, although that is very important, too. Rather, this technique is focused mainly on when you eat. Does it sound too good to be true that the simple act of intermittent fasting could lead to many health benefits and reduce the risk for many diseases and disorders? Read on to find out why intermittent fasting may be the answer for you.
Intermittent Fasting and Human History
First, it is important to outline why intermittent fasting is essentially the way humans were meant to eat. Throughout history, humans were subject to food scarcity and would often have to compete for these resources (Mattson, 2019). Mainly, humans were primarily hunter-gatherers, so they had to either hunt and kill their food (e.g. wild bison), or search and collect their food (e.g. berries). As a result, it was very common for people to go quite some time without eating (Mattson, 2019). Even in relatively recent times, such as the 1800s and early 1900s, individuals did not have access to food all the time, and they often had to grow and/or hunt their own food. Essentially, ever since humans have existed, fasting has been ingrained into our physiology. In other words, fasting is really a part of our “DNA”.
Yet, food scarcity does not exist today in modern society. Of course, this initially seems like a positive thing, but the pendulum has swung too far the other way, and people are predominantly not eating healthily. Rather, individuals are constantly being supplied with energy-dense foods and are hardly ever in a fasted state (Mattson, 2019). This constant availability and surplus of food can be detrimental to physical and psychological health, as will be discussed later. In general, constantly eating calorie-dense foods throughout the entire day is one of the main reasons for physical problems, such as obesity, diabetes, and heart disease, and even cognitive and psychological problems.
Simple to Implement
Yet, I believe intermittent fasting is the answer for most people. As you will see, there are so many researched benefits of intermittent fasting. In addition, intermittent fasting is very easy to implement. Oh, and another thing: intermittent fasting is free! All it takes is a little bit of will-power and self-discipline. Now, with that being said, I’d like to move onto all of the benefits of intermittent fasting.
Weight Loss
First, intermittent fasting is an effective and efficient way to lose weight (Gannesan, Haboush, & Sultan, 2018). Essentially, intermittent fasting makes it easier to lose weight because, by restricting caloric intake to a set period of time during the day, one will be less likely to overeat. Opposingly, eating all throughout the day obviously leads to a higher likelihood that one will be in a caloric surplus. Indeed, intermittent fasting is a more efficient way to lose weight, and it has also been shown to result in superior weight loss, compared to conventional diets (Patterson, et al., 2015).
Metabolic Switch
In addition, intermittent fasting results in a “metabolic switch”, where the body switches its energy source from glucose to ketone bodies that come from fatty acids (Anton, et al., 2017). This process is highly beneficial because it allows the body to mobilize (i.e. use) its fat stores for energy because it has run out of glucose to use (Anton, et al., 2017). Opposingly, many individuals constantly rely on glucose for energy, and they often consume many more calories than their body needs. This combination leads to the body creating and storing fat, rather than using the body’s fat stores for energy (Anton, et al., 2017). Therefore, intermittent fasting can be very beneficial for those who are overweight and obese because it allows the body to use its own fat stores for energy.
Increase Human Growth Hormone, Promote Fat Loss
Intermittent fasting can also increase human growth hormone levels. There have been multiple studies showing that fasting dramatically increases human growth hormone levels in humans (Ho, et al., 1988) (Kerndt, Naughton, Driscoll, & Loxtercamp, 1982) (Hartman, et al., 1992). This is important because human growth hormone has a number of benefits, such as improving metabolism functioning and increasing the breakdown of fats (Kerndt, et al., 1982). In addition, increasing human growth hormone is associated with increased lean body mass, decreased fat mass, among other benefits (Bidlingmaier & Strasburger, 2010). So, intermittent fasting can promote fat loss also by increasing human growth hormone levels.
Impacts on Insulin and Type 2 Diabetes
Intermittent fasting has a number of benefits for improving insulin function. First, intermittent fasting can be beneficial for improving insulin levels (Ahmed, et al., 2018) (Gannesan, et al., 2018). In individuals with too high insulin levels, intermittent fasting can help to reduce insulin levels back to normal (Patterson, et al., 2015). Importantly, abnormal insulin functioning and faulty insulin sensitivity are related to increased risk for type 2 diabetes (Ahmed, et al., 2018). Yet, intermittent fasting helps to improve insulin sensitivity, thereby reducing the risk for type 2 diabetes, and potentially treating those who already have type 2 diabetes (Ganesan, et al., 2018).
Improve Glucose Functioning and Cardiovascular Benefits
In addition, intermittent fasting can improve glucose functioning (Ganesan, et al., 2018) and lead to more optimal glucose levels (Ahmed, et al., 2018). If you are unaware, glucose is the body’s primary energy source, unless one is on a ketogenic diet. The body breaks down carbohydrates (and protein too, in certain cases) into sugars which are eventually converted into glucose and used by the body for energy. Yet, many people have excessive blood-glucose levels because they consume far too many carbohydrates, particularly the carbohydrates from processed foods such as donuts, sodas, cookies, candy bars, and so on.
Fortunately, in individuals with excessive glucose levels, intermittent fasting can reduce glucose levels down to normal (Patterson, et al., 2018). This is important because elevated glucose, along with elevated levels of insulin, are also related to increased risk for cardiovascular disease (Ahmed, et al., 2018). Therefore, intermittent fasting can be an effective way to reduce the risk for cardiovascular disease, through its ability to optimize insulin and glucose levels (Ahmed, et al., 2018).
Effects on Cholesterol and Triglycerides; Heart Disease and Stroke
Additionally, intermittent fasting can positively impact cholesterol and triglyceride levels. Primarily, intermittent fasting can reduce low-density lipoprotein (LDL) cholesterol levels and increase high-density lipoprotein (HDL) cholesterol levels (Ahmed, et al., 2018). This is beneficial because LDL is the “bad” form of cholesterol and HDL is the “good” form of cholesterol. Consequently, intermittent fasting improves one’s total cholesterol levels (Ganesan, et al., 2018). Regarding triglycerides, intermittent fasting helps to improve these levels and can reduce high triglyceride levels back down to normal (Ganesan, et al., 2018). Moreover, high LDL cholesterol, low HDL cholesterol, and high triglyceride levels are all risk factors for heart disease and stroke. So, by decreasing LDL cholesterol, increasing HDL cholesterol, and decreasing triglyceride levels, intermittent fasting can be an effective way to reduce the risk of cardiovascular diseases and stroke (Ahmed, et al., 2018).
Reduce Hypertension
Intermittent fasting also has positive effects on another prevalent problem in today’s society: hypertension. Intermittent fasting has been proven to be an effective way to optimize blood pressure levels (Ganesan, et al., 2018). Also, intermittent fasting helps to reduce the risk of hypertension and can reduce hypertension in those who already have it (Ahmed, et al., 2018). Primarily, this happens because intermittent fasting can help to lower one’s blood pressure and resting heart rate (Ahmed, et al., 2018).
Anti-Cancer Properties
Another very interesting benefit of intermittent fasting is its ability to reduce the risk of certain cancers (Patterson, et al., 2015). One of the ways in which intermittent fasting can reduce the risk of cancer is because fasting leads to the production of ketone bodies, relying on those instead of glucose for energy (Ahmed, et al., 2018). And since cancer cells rely primarily on glucose, a lack of glucose increases the likelihood that those cancer cells will die (Ahmed, et al., 2018). Other potential mechanisms by which intermittent fasting can reduce the risk of cancer is through the metabolic stress that fasting places on cancer cells, and the ability of intermittent fasting to decrease inflammation (Ahmed, et al., 2018).
Reduce Oxidative Stress/Anti-Aging Properties
Moreover, intermittent fasting can reduce oxidative stress (Ahmed, et al., 2018). This is very important because oxidative stress is related to many negative outcomes, such as cardiovascular diseases, cancer, neurological disorders, and even the general aging process (Ahmed, et al., 2018). In regard to the aging process, intermittent fasting has also been shown to prolong one’s lifespan (Ahmed, et al., 2018). Now, who doesn’t want that?
Cognitive and Psychological Benefits
Finally, it is important to note the cognitive and psychological benefits of intermittent fasting. Indeed, intermittent fasting is much more beneficial for human cognition than the typical eating pattern of most people from modern societies (Mattson, 2019). Recall from earlier that fasting results in a switch of energy sources, where the body switches from glucose to ketone bodies and fatty acids, in a process called ketogenesis (Mattson, 2019). Importantly, the brain runs much more efficiently on ketone bodies than it does glucose. (Mattson, 2019). Thus, relying on ketone bodies results in heightened cognition (Mattson, et al., 2019). Using ketone bodies leads to higher connectivity between synapses, creation of new neurons (i.e. nerve cells), and better protection of neurons, all of which improve cognitive functioning (Mattson, et al., 2019).
Excessive Energy Intake and Cognition
Opposingly, excessive energy intake reduces connectivity between synapses, hinders the ability to create new neurons, and negatively affects cognitive performance (Mattson, 2019). Obesity and insulin resistance are also related to cognitive impairment and Alzheimer’s disease, so intermittent fasting could be a way to help reduce the risk for those diseases (Mattson, 2019). Furthermore, chronic excessive energy intake is related to poorer cognitive and clinical outcomes in those with depression (Mattson, 2019). Thus, intermittent fasting can also be a way to potentially minimize depressive symptoms. This is important because depression, along with other mental health disorders, is very prevalent in today’s society.
Concerns of Implementation
Overall, it is evident that there are many benefits to intermittent fasting. Now, while this is true, you might be wondering if it is too difficult to implement. Maybe you have concerns about being too hungry or that you will be unable to adapt and implement it. These are valid concerns; however, I will explain how intermittent fasting can be fairly easy to implement and adjust to.
16/8 Fasting
There are many fasting protocols out there, but the one I would highly recommend is the 16/8 intermittent fasting schedule. In this scenario, you simply fast for 16 hours and then consume all of your calories within a restricted time frame of 8 hours. This may seem like a long time to wait, but I assure you it is not hard to adjust to. Indeed, intermittent fasting typically is not harmful to adults, physically or mentally, regardless if one is healthy, normal weight, overweight, or obese (Patterson, et al., 2015). However, there are some factors that might hinder you from benefiting from intermittent fasting, which I will go into later.
Some Points of Reassurance
Going back to the potential concerns of intermittent fasting, I want to reassure you with some key points. First of all, analyze your current diet. I’m betting that you already go at least 10 hours between your last meal on one day and the following meal the next day. For example, maybe you eat a snack at 10 p.m. and then eat breakfast at 8 a.m. Sure, there are some people who might only go without food for 8 hours or so, but the point is that many of you are already fasting to some degree.
Next, you have to consider the time spent sleeping. If you are in bed for eight hours, that already takes up half of the time you need to fast. Thus, you are really only consciously going without food for 8 hours.
Gradually Adjust
Also, feel free to gradually adjust to the full 16 hours. For example, you might want to start out by fasting for only 13 or 14 hours, and gradually work your way up to 16 hours over a period of a few weeks or a month, maybe even more. It all depends on how you feel and how your body reacts. Pay close attention to the signs your body is giving you. At some point, you may even find that you can easily go longer than 16 hours, sometimes even up to 20 hours. Keep in mind that more isn’t necessarily better, though. I wouldn’t ever recommend longer than 20 hours for the purpose of intermittent fasting if you are doing it every day.
How to Implement 16/8 Fasting
If you want to start off with a 16-hour fast, a sample day could be to eat your first meal of the day at 12 p.m. and then finish your last meal of the day by 8 p.m. Also, remember that just because you are fasting, it is not an excuse to eat crappy foods. You will get the most benefits from fasting by eating whole, unprocessed foods from a wide variety of food groups. On the other hand, you may get no benefits from intermittent fasting if you eat like crap. Meats, eggs, fruits, vegetables, and nuts should still be staples of your diet. Combining intermittent fasting with a healthy diet will only compound the benefits you’ll experience. Meals consisting of things such as steak, potatoes, and steamed broccoli will optimize the benefits of intermittent fasting exponentially more than fast-food burgers, fries, and chocolate shakes will.
Yet, don’t be afraid to go out for a meal once in a while, or to occasionally eat some unhealthy food. Just don’t make a habit of it. And remember, you don’t have to do those things either. If you want to eat natural, unprocessed foods 100 percent of the time, go for it! As a general guideline, healthy, whole, and unprocessed foods should make up at least 85 percent of your diet.
Words of Caution
So, while you are now ready to implement intermittent fasting, I do need to implement some words of caution. First of all, fasting may not be a good idea for certain people. These include children and adolescents, women who are pregnant, elderly individuals, those with a history of eating disorders (e.g. bulimia, anorexia, binge eating), individuals with chronic heart and kidney issues, and those with a very low body fat mass. In addition, individuals with chronically elevated stress levels may not benefit from intermittent fasting because intermittent fasting is a slight form of stress.
Also, you may not want to exercise while in the fasted state. Many people do exercise fasted, and one can easily adjust to it because the body uses ketone bodies for energy rather than glucose. However, some people may either not want to do that, or they might realize working out fasted leads to negative consequences. If either of these is the case, then simply don’t exercise when fasted. Lastly, as with any implementation, it is also always a good idea to talk with your primary care practitioner before trying intermittent fasting.
The Many Benefits
Nonetheless, I hope you have now seen the many benefits intermittent fasting has to offer. Intermittent fasting can be a simple and effective way to improve many aspects of physical and mental health and functioning. In addition, intermittent fasting is free! The answer to improved health is not the latest health supplement, weight loss pill, or fancy exercise program. Often, the answer to improving one’s health is implementing simple and natural things, and intermittent fasting is no different. Here, you have seen how a simple technique can lead to a host of physical and mental health benefits.
Take Control of Your Body
There is no need to eat all throughout the day and to stuff oneself with calorie-dense, unhealthy, and processed foods. By switching to intermittent fasting, and consuming a diet of healthy foods, you are taking control of your body and eating in a way humans were actually meant to eat. Consequently, you will reap the benefits, and your body will thank you.
References
Ahmed, A., Saeed, F., Arshad, M. U., Afzaal, M., Imran, A., Ali, S. W., …Imran, M. (2018). Impact of intermittent fasting on human health: An extended review of metabolic cascades. International Journal of Food Properties, 21(1), 2700-2713. https://doi.org/10.1080/10942912.2018.1560312
Anton, S. D., Moehl, K., Donahoo, W. T., Marosi, K., Lee, S. A., Mainous, A. G., Leeuwenburgh, C. and Mattson, M. P. (2018), Flipping the metabolic switch: Understanding and applying the health benefits of fasting. Obesity, 26. 254-268. doi:10.1002/oby.22065
Bidingmaier, M., & Strasburger, C. J. (2010). Growth hormone. Handbook of experimental pharmacology, 195, 187-200. doi: 10.1007/978-3-540-79088-4_8.
Ganesan, K., Habboush, Y., & Sultan, S. (2018). Intermittent fasting: The choice for a healthier lifestyle. Cureus, 10(7), e2947. doi:10.7759/cureus.2947
Hartman, M. L., Veldhuis, J. D., Johnson, M. L., Lee, M. M., Alberti, K. G., Samojlik, E., & Thorner, M. O. (1992). Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men, The Journal of Clinical Endocrinology & Metabolism, 74(4),757–765. https://doi.org/10.1210/jcem.74.4.1548337
Ho, K. Y., Veldhuis, J. D., Johnson, M. L., Furlanetto, R., Evans, W. S., Albert, K. G., & Thorner, M. O. (1988). Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. The Journal of Clinical Investigation, 81(4). 968-975. doi: 10.1172/JCI113450
Kerndt, P. R., Naughton, J. L., Driscoll, C. E., & Loxterkamp, D. A. (1982). Fasting: The history, pathophysiology and complications. (Medical Progress) The Western Journal of Medicine, 137, 379-399. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1274154/
Mattson, M. P. (2019). An evolutionary perspective on why food overconsumption impairs cognition. Trends in cognitive sciences, 23(3), 200-212. https://doi.org/10.1016/j.tics.2019.01.003
Patterson, R. E., Laughlin, G. A., LaCroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M., … Gallo, L. C. (2015). Intermittent fasting and human metabolic health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212. doi: 10.1016/j.jand.2015.02.018
