Eat less, live longer?

Hello Health Nerds,

Today we’re talking about Intermittent Fasting!

In this week’s newsletter, we discuss

 🔬 What the science says about Intermittent Fasting (IF)

 🥦 The different ways to do IF

👩🏼‍🔬 What health experts think about IF

Deep Dive on Intermittent Fasting

Intermittent fasting (IF) has surged in popularity, not just as a weight loss strategy but as a comprehensive approach to improving overall health. This method cycles between periods of eating and fasting, varying from a few hours to several days. Let’s explore how IF enhances metabolic health, its impact on longevity and cognitive function, and examine the various IF protocols along with their specific uses, benefits, and challenges.

Science Behind Intermittent Fasting

Intermittent fasting positively impacts metabolic health by modulating key hormones:

• Insulin: Fasting periods help lower insulin levels, facilitating fat burning.

• Growth Hormone: Increases in this hormone during fasting periods promote fat loss and muscle preservation.

• Norepinephrine: This hormone rises during fasting, enhancing the metabolic rate which can aid in weight loss.

These hormonal adjustments contribute to not only weight reduction but also improved heart health by influencing factors such as blood pressure and cholesterol levels.

Additionally, IF supports longevity and brain health through:

• Autophagy: This process, activated during fasting, helps cells clear out damaged parts, which can decrease the risk of several diseases including neurodegenerative and metabolic disorders.

• Brain-Derived Neurotrophic Factor (BDNF): Fasting boosts levels of BDNF, enhancing learning, memory, and the growth of new brain cells, thereby supporting cognitive function.

1. 16/8 Method (Leangains protocol)

• How It Works: Fast for 16 hours each day and eat during an 8-hour window.

• When to Use: Ideal for those aiming to lose weight without drastic changes to their diet.

• Pros: Easier to adhere to and less disruptive to social activities.

• Cons: Skipping breakfast might be challenging; possible overeating during the eating window.

2. 5:2 Diet (Fast Diet)

• How It Works: Eat normally for 5 days, restrict calories to about 500-600 for two days.

• When to Use: Suitable for those who prefer minimal disruption to their weekly eating patterns.

• Pros: Flexibility in choosing fasting days.

• Cons: Possible extreme hunger on low-calorie days; potential binge eating on non-fasting days.

3. One Meal a Day (OMAD or 24-hour fast)

• How It Works: Consume one meal per day within a very short eating window or fast completely for 24 hours.

• When to Use: Fits those looking for significant calorie reduction.

• Pros: Potentially substantial reduction in calorie intake.

• Cons: May induce fatigue, headaches, or irritability due to prolonged fasting.

4. Alternate-Day Fasting (ADF)

• How It Works: Alternate between no restrictions one day and reduced caloric intake the next.

• When to Use: For quick results and those who can manage strict fasting regimes.

• Pros: Quick weight loss, enhanced insulin sensitivity.

• Cons: Difficult to sustain; may disrupt social and work life.

5. The Warrior Diet

• How It Works: Fast all day and eat one large meal at night within a 4-hour window.

• When to Use: Best for those who naturally prefer eating at night.

• Pros: Supports natural eating rhythms; can improve dietary control.

• Cons: Risk of overeating; not ideal for those with sensitive blood sugar levels.

6. Spontaneous Meal Skipping

• How It Works: Skip meals when convenient, essentially following hunger cues rather than a strict schedule.

• When to Use: Great for beginners or those seeking a highly flexible approach.

• Pros: Adapts easily to personal schedules, intuitive.

• Cons: May lead to inconsistent nutrient intake.

Thoughts on Intermittent Fasting from Leading Experts

For a comprehensive look at Intermittent Fasting, including extended fasts that last 3 or 5 days, check out our detailed article on Intermittent Fasting over at routines.club.

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Thank you for being you :)

The Routines team