Located in Haslingden, we are consistently keeping a keen eye on the evolving dialogues occurring within the health and wellness community. Intermittent fasting (IF), which has garnered notable attention in recent years, stands out due to its potential implications on multiple areas of human health. Despite recent debates on the possible impacts of IF on heart health, it is crucial to evaluate this subject from a balanced viewpoint, while acknowledging the need for continuous research. The considerable body of evidence that supports the benefits of IF must not be overlooked. This article’s objective is to offer an extensive review of intermittent fasting’s positive effects, incorporating credible publications and research studies.
Does intermittent fasting result in weight loss?
One of the most commonly recognised advantages of intermittent fasting pertains to enhancing metabolic health. There is substantial evidence which suggests that IF can lead to improvements in weight control, insulin sensitivity, and cardiovascular risk factors.
Weight control and obesity: In 2024, a comprehensive review of 23 meta-analyses established that intermittent fasting had a significant impact on reducing waistline and fat mass. It also made a remarkable improvement in significant biochemical indicators such as fasting insulin, low-density lipoprotein cholesterol, total cholesterol, and triacylglycerols in adults struggling with overweight or obesity issues (1). Numerous studies have confirmed weight loss, reduced fat mass, and improved body composition as a result of IF (2-4).
Insulin sensitivity: Published in Cell Metabolism in 2018, a study showed that IF enhances insulin sensitivity independently from weight loss (5). Additionally, IF was found to improve the body’s ability to metabolise glucose after meals, which was superior to just calorie restriction (6). Enhanced insulin sensitivity is vitally essential for preventing diseases such as type 2 diabetes and for promoting overall metabolic health.
Cardiovascular health: IF can lead to reductions in blood pressure, cholesterol levels, and inflammatory markers, which are all beneficial for heart health (7).
Does intermittent fasting have impacts on mental health?
In addition to metabolic benefits, intermittent fasting has been linked to enhancements in brain health and psychological wellbeing.
Neuroprotection: The New England Journal of Medicine (2019) contained a review article which brought together multiple studies suggesting that IF may boost brain health and protect against neurodegenerative illnesses through mechanisms such as increased stress resistance and decreased inflammation (8).
Mood enhancement: The Journal of Nutrition, Health, and Aging (2013) found that IF could improve mood, possibly through alterations in brain chemistry and hormonal balance (9).
Intermittent fasting and longer lifespan
Recent research alludes to the potential of IF for life expansion and the betterment of cellular health, primarily through processes like autophagy, where cells remove and reuse damaged components.
Autophagy and extended lifespan: A study published in Nature Communications (2024) stated that a diet that imitates fasting triggers biological changes comparable to reduced biological age (10). Furthermore, IF was found to promote autophagy in the liver, fat, brain, and muscle. This process is linked to an increased lifespan and a reduction in age-related and chronic metabolic diseases (11).
Conclusion
While contemplating the research on intermittent fasting, it’s crucial to consider all aspects, including potential issues, alongside the impressive evidence that supports its benefits for metabolic health, cognitive function, and overall wellbeing. Individual responses to any health-related intervention can differ, so it is always recommended that individuals consult with healthcare professionals before adopting a new dietary regime or intermittent fasting schedule. As research progresses, it will keep illuminating the intricate relationship between intermittent fasting, health, and disease, thereby ensuring recommendations are rooted in the latest scientific evidence.