Intermittent Fasting. Should you do it?
Intermittent Fasting (IF) has been popular for some time now. The problem is, like with all popular diet trends, people don’t understand the reasons and research behind them and end up taking them to the extreme and therefore do not apply them correctly.
I support Intermittent Fasting if the person applying it truly understands the science behind it and applies it correctly based upon this science. HOWEVER, I am not in support of it if it is not applied correctly because it can end up back firing and I’ve seen people starve themselves and then overeat/binge as a result.
Based upon scientific studies, if applied correctly, Intermittent Fasting can help to,
- reduce inflammation in the body and slow the aging process in mammals as it turns off the anti-longevity gene, mTOR, and turns on our longevity gene SIRT1; and
- promote weight loss.
In addition, for those of you who are fans of fasted exercise, studies have shown that when you exercise intensely, (e.g. interval training) for 5-30 minutes while still fasting, you are most likely to reset mTOR.
The combo of Intermittent Fasting followed by a short bout of high intensity exercise will boost growth hormone and the irisin hormone, which may promote fat loss. PLUS, exercise helps to make receptors more sensitive to insulin, which helps to regulate blood sugar.
In order to implement Intermittent Fasting most effectively, based upon research that has been done, you want to,
- fast 12-18hrs between dinner and breakfast;
- 1x/wk for anti-aging, 2x/wk for weight loss.
A constructive approach would be to wait to eat breakfast until at least 12 hours after your last meal the night before. That way you are using the block of time that you sleep as fasting hours, plus a few additional hours in the morning after you wake up.
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