Intermittent fasting (IF) has emerged as a topic of significant interest within the Chorley health and wellness community, owing to its potential to enhance various elements of human health. While recent debates have cast doubts regarding the relationship between IF and heart health, it is essential to view this issue with an unbiased outlook, accepting both the requirement for continuing research, as well as acknowledging the formidable evidence endorsing the benefits of IF. We aim to comprehensively discuss the potential impacts of intermittent fasting, an assertion we intend to validate through well-regarded publications and research studies.
Does Intermittent fasting contribute to weight loss?
One of the many benefits of intermittent fasting widely endorsed through research is its influence on metabolic health. Studies advocate that IF can initiate progress in weight control, insulin sensitivity, and factors leading to cardiovascular risk.
Weight management and obesity: An umbrella review scheduled in 2024 of 23 meta-analyses indicates IF significantly minimized waist circumference and fat mass. Moreover, it also ameliorated substantial biochemical markers such as fasting insulin, total cholesterol, low-density lipoprotein cholesterol, and triacylglycerols in obese or overweight adults (1). Various documented studies have reported weight reduction alongside improved body composition as an outcome of intermittent fasting (2-4).
Insulin sensitivity: A study published in 2018 in Cell Metabolism has shown that IF increases insulin sensitivity, irrespective of weight loss (5). Another investigation demonstrated improved post-meal glucose metabolism in the body due to IF rather than solely restricting calories intake (6). Enhanced insulin sensitivity is vital for preventing type-2 diabetes and overall metabolic health.
Cardiovascular health: IF has the potential to lower blood pressure, cholesterol levels and inflammatory markers, all factors contributing to healthier heart health (7).
Does intermittent fasting influence mental health?
Apart from metabolic advantages, intermittent fasting is associated with enhanced mental well-being and brain health.
Neuroprotection: Research consolidated in The New England Journal of Medicine (2019) suggests IF might ward off neurodegenerative diseases and improve brain health via mechanisms such as augmented stress resistance and reduced inflammation (8).
Mood elevation: A study published in The Journal of Nutrition, Health and Aging (2013) establishes that IF could potentially improve mood, possibly resulting from changes in brain chemistry and hormonal balance (9).
Impacts of Intermittent fasting on longevity
Upcoming research is indicative of IF’s potential in promoting longevity and enhancing cellular health, primarily through mechanisms such as autophagy, where cells eliminate and recycle damaged components.
Autophagy and longevity: Research in Nature Communications (2024) demonstrated that a fasting-mimicking diet triggers biological changes that correspond to a biological age reduction (10). Also, IF was shown to stimulate autophagy in the liver, brain, fat, and muscle, associated with longevity and protection from chronic metabolic and age-related diseases (11).
Conclusion
Although it is vital to consider all intermittent fasting research facets, including potential drawbacks, an abundance of evidence vouching for its benefits on metabolism, cognitive function, and overall well-being is undeniable. Individual responses can differ vastly with any health intervention, meaning consulting with health professionals before initiating any new dietary regimen or IF schedule is a necessity. Continuous research will further enlighten us about the intricate relationship between intermittent fasting, health, and various diseases, ensuring that recommendations align with up-to-date scientific data.