Intermittent Fasting
Have you ever wondered why we eat 3 meals a day? And snacks in between? Most of us probably haven’t considered this, just accepted it… it is dogmatically ingrained in our society, and many western civilizations. But is it important? Is it biologically optimal? Is it GOOD for us? How do our bodies function when we follow this pattern? And how do they do when we DON’T follow this culturally-prescribed pattern of eating?
According to Abigail Carroll, and other historians this pattern of eating is a relatively new phenomenon, evolutionarily speaking. Ancient Romans ate one meal per day and considered eating more than this to be gluttonous. Ancient civilizations didn’t have sophisticated food storage technologies, and drive-through eating options, nor did they have food science that focused on ways to make the foods we eat trigger reward feedback pathways to keep us eating beyond the point of satiety. They lived under conditions of intermittent scarcity, with periods of time occurring when food was in short, very limited supply. Eating one meal per day, or eating smaller portions of food, as encountered, ‘foraging’ of sorts was the only option and our genes are actually designed with mechanisms to promote better health, when we do not eat excessively. Eating 3 meals per day, with additional snacks in between those meals, is excessive. The eating of an early morning meal shortly after rising (eventually termed ‘breakfast’ – to signify the ending or breaking of an overnight fasting period) became a ritual around the 17th century. Indigenous peoples of the new world did not follow these patterns. When European settlers arrived in North America, they viewed the native Americans as primitive and uncivilized with their foraging habits and unscheduled eating patterns, and the belief that those eating habits made native peoples ‘uncivilized’ further codified the belief in the superiority of eating 3 formal meals per day.
But, is it better? And what would better mean? It would be difficult for anyone to successfully argue, from a health standpoint, that the changes that have been made in agriculture over the past 80 years combined with the changes in how and what we eat, have been a net positive. At least not when it comes to our health.
Fast forward from the 18th century to today. Along the way, we have been dogmatically fed misinformation about when we should eat and the types of food we should eat, including being told for over a decade that an optimal food consumption pattern should include 6-12 servings of ‘grains’ – where the term grain was synonymous with refined, processed carbohydrates – (often with “research” sponsored by the grain and sugar industries) – and combined flawed or biased recommendations with a complete absence of education about nutrition, and the results are in. Soaring rates of chronic diseases like diabetes, high blood pressure, cancers, neurodegenerative disorders, and autoimmunity.
Without question, the way that we eat, as a society has been a significant contributor to all of these health consequences. Today I want to spend some time taking a look at one healthier option for eating patterns that has a lot of science showing how and look at some of the reasons why it is a much better health option for most, if not everyone.
It’s called intermittent fasting. (IF)
IF is a pattern of eating that has been shown to have a plethora of benefits on many aspects of our health. Not only does it tend to promote weight loss, and to decrease the production of free radicals in our bodies, it turns on evolutionarily conserved adaptive cellular responses – in our organs; it improves glucose regulation, increases our resistance to stress and it suppresses inflammation. During periods of fasting (exceeding at least 8, and more likely 12+ hours) cellular responses that promote repair work and the programmed cell-death of sick or non-functioning cells, including tumor cells occurs much more effectively.
IF shows benefit on conditions including: diabetes, cardiovascular disease, cancers, neurodegenerative brain disorders, and obesity, also in asthma, and other inflammatory and autoimmune conditions. Scientists have gone so far as to say (with research to substantiate) that it slows or reverses aging. And therein, lies my fascination with intermittent fasting.
What is ‘intermittent fasting’ and how is it achieved? The three best studied forms of intermittent fasting are
- alternate day fasting:
- 5:2 intermittent fasting (though some advocate a 4:3 schedule of fasting, and
- daily time-restricted feeding.
These have different eating limitations, but have in common reduction of kcal intake (energy consumption) during the proscribed fasting interval and a resultant switch in metabolic pathways from glucose-consumption, to production and utilization of ketone bodies and fatty acids for the energy needs of the body. Ketone body production is a very important part of the health benefits of IF, as ketone bodies are not only a utilizable fuel source, they are more importantly, very powerful signaling molecules that have major, beneficial effects on cellular and organ functions.
- Alternate day fasting describes a variation of IF wherein one eats a healthy, appropriate amount of kcal on either 4 out of 7 days of the week, and consumes a restricted amount of total kcal on the alternating 3 days of the week. For men, typically 600kcal are consumed, and for women typically 500kcal on the “fasting” days. Some studies have shown that patients undertaking an alternate day fasting (4 days off and 3 days on) can lose 10-15 pounds in 3 months. Though weight loss is not the ultimate end point that I am placing emphasis on for the purposes of this discussion.
- A 5:2 regimen of IF incorporates 2 days of fasting, with 5 of the 7 days of the week having no restrictions. The two ‘fasting days must not be consecutive.
- Daily time-restricted feeding involves eating during a set number of hours per day, typically being 8 hours of eating and 16 hours of fasting (called ‘leangains’) or, more strictly 4 hours of an eating window and 20 hours of fasting (called ‘warrior diet’ and typically the eating is done at the evening meal, or dinner).
The reasons why IF are so important and so beneficial, have to do with our evolutionary history and the fact that as we evolved, there were periods of starvation that were inevitable and our ability to survive and perpetuate despite those periods of scarcity – required alternative mechanisms of survival. The adaptations that our bodies utilized then, still exist, but are rarely required now, in our time of caloric abundance, and more so – in a time of nutritionally-deficient caloric abundance. In other words, we live in a time of cheap, easily, readily available foods, that offer minimal nutrition. Empty calories, comprise an abundance of the standard American diet (SAD).
When we abstain from eating, our bodies will gradually use up our glucose that is in our bloodstreams after the last meal we consumed. Once those glucose supplies are depleted (within a few hours after a meal), our bodies begin to access other sources of glucose- specifically those stores in the liver, and utilizes glucose produced by the liver, at around 12 hours of fasting, our bodies have utilized the glycogen reserves of the liver and – in the absence of new sources of glucose, our metabolism seeks out another source of fuel for our cells; that source, is fatty acids, triglycerides, stored in our bodies as fat cells. Triglycerides are broken down into free fatty acids and glycerol; then the FFAs are transported to the liver which converts them into ketone bodies; which are released into the blood, and circulated throughout the body. These ketone bodies can be utilized as a cellular source of energy, by all cells including neurons. A state of ketosis “flips” a metabolic switch in our cells, which has effects upon cellular responses, that are known to decrease inflammation and inflammatory markers; they regulate the expression and activity of proteins and molecules that are known to positively influence health and aging. Intermittent fasting also shows benefits across many health parameters.
If IF sounds difficult or intimidating, don’t worry. It doesn’t have to be, and there are ways to ease into it. But when you consider the health benefits, hopefully it will seem worth the effort, and more importantly, worth the benefits.
Let’s look at the benefits!
Heart Health
IF improves indicators of CV disease in animals and humans including blood pressure, resting heart rate, HDL, LDL, triglycerides, insulin and insulin-resistance.
CVD is the number one killer of Americans both men and women. Atherosclerosis, or plaque-build up in the vessels is the leading cause of vascular disease. The reasons why it develops are myriad, and it is a multi-step process, and I will not go through the details of it here, as it is fairly complex, but there are inflammatory markers that are produced and that reflect various steps in the process. Many of these are positively affected when IF is implemented. IL-6, homocysteine, adiponectin, CRP, and leptin levels are a handful of the markers, that are found to be affected positively/beneificially when one follows intermittent fasting.
Blood pressure.
IF has a beneficial effect on lowering blood pressure. Studies in the USA and out of Germany both showed a decrease in systolic and diastolic blood pressure, accompanied by a slight reduction in resting heart rate. Both of these are beneficial for heart health.
Cholesterol measurements.
IF improves measurements of LDL, HDL, oxLDL, triglycerides, glucose levels, and insulin and insulin-resistance. All of which have important positive effects on decreasing the chance of developing heart disease.
Brain Health
Brain health and cognitive function have been studied in both humans and animals who practice IF. In animal studies that looked at cognitive function, IF enhanced multiple measurements – including: spatial memory, associative memory, and working memory. A study that looked at older adults with mild cognitive impairment, a 1 year program of caloric restriction showed improvements in verbal memory, executive function and global cognition. Given the epidemic of dementias and the aging population, combined with the lack of any effective pharmaceutical interventions, it would seem that calorie restricting diets offer a promising, easy intervention to implement, though much more study is needed. Preclinical evidence shows that ADF can delay the onset and progression of animal models of both Parkinson’s disease nd Alzheimer’s disease. At the molecular level, IF and CR diets bolster mitochondrial function, BDNF production, autophagy, and antioxidant defenses.
Cancer.
It is believed that IF impairs energy metabolism in cancer cells and inhibits their growth, and leaves them more susceptible to clinical treatment regimens. Trials are currently ongoing looking at effects of IF on patients with breast, ovarian, prostate, endometrial and colorectal cancers as well as glioblastoma.
Asthma. MS. And Arthritis. Have all shown improvements in patients who practice IF. The precise mechanisms are not completely understood, but it is known that b-hydroxy-butyrate (a ketone body produced in the state of intermittent fasting… and also produced by the phyla of the microbiome that are nourished by plant-based diets) has a beneficial effect on decreasing inflammation in the lungs. One study that looked at patients who adhered to an alternate day fasting regimen found that over a 2-month period, participants noted decreased asthma symptoms and decreased airway resistance. Multiple sclerosis shows improvement as well. Mouse models of MS found that the nerve demyelination (that is seen in MS) was reduced when alternate day fasting and energy-restriction was imposed on the mouse models.
There are so many things that go into being healthy and more importantly perhaps, into wellness. For most people, they feel pretty good regardless of the food choices we make, and getting inadequate sleep and not enough exercise, for years, even decades. For most of us, there will come a point in time, when all of the sudden: nothing ‘changes’, but everything changes. When the same poor dietary choices, and lack of sleep, and absence of any stress-coping mechanisms ‘all of the sudden’ leaves them feeling really poorly.
There are lots of tests that can be run, lots of money to be spent, and lots of supplements to take and hormones to try, and sometimes people get some degree of relief. But when we are pursuing true wellness, the foundation is always the same: eat better, sleep adequately, and move regularly. Everything else is fine-tuning. Amongst all of the diet-fads that exist, if you are looking to improve your health in areas that include: brain health, heart health, energy and performance, longevity, and lowered inflammation, intermittent fasting has more scientific support and rational than many options. When done properly it may be the most important part of wellness that we incorporate into our daily lives.
In good health,
Dr. Wendy
After I originally commented I appear to have clicked on the -Notify me when new comments are added- checkbox and now each time a comment is added I recieve four emails with the same comment. Is there a way you can remove me from that service? Thank you!
The more you play, SLOTthe more fun The more you spin, the more chances you have to enter free spins. Auto type must only spin PG SLOT slots.
👉 Tara He wants to talk frankly with you and show you something, you will like it. Click Here:👉 http://bit.do/fVyyD
Hi, Neat post. There’s a problem with your web site in internet explorer, would test this… IE still is the market leader and a huge portion of people will miss your great writing due to this problem.
Amanda had tried everything to lose weight, but after having her second son, the weight wasn’t coming off. She tried all the popular plans like Weight Watchers, Jenny Craig, even some crazy fad diets from Doctor Oz…
Until she discovered an enjoyable way to lose weight that fit right in with her busy lifestyle. It was so easy that ANYONE could do it.
Amanda has used this method to lose over 70 lbs. AND keep ALL the weight off!
This one video will change the entire way you look at weight loss.
==>> https://zeep.ly/VPREd
Dear thewholetruthsa.com webmaster, Your posts are always well-structured and logical.
Hi thewholetruthsa.com webmaster, You always provide great examples and real-world applications, thank you for your valuable contributions.
To the thewholetruthsa.com webmaster, Thanks for the well-organized post!
Hello thewholetruthsa.com owner, Your posts are always well-written and easy to understand.
Hi thewholetruthsa.com owner, Your posts are always well thought out.
To the thewholetruthsa.com webmaster, Thanks for the well-researched and well-written post!
Dear thewholetruthsa.com admin, Your posts are always well-supported by facts and figures.
To the thewholetruthsa.com administrator, Nice post!
To the thewholetruthsa.com webmaster, You always provide great examples and case studies.
To the thewholetruthsa.com webmaster, Your posts are always thought-provoking and inspiring.
Dear thewholetruthsa.com webmaster, Your posts are always well organized and easy to understand.
Hello thewholetruthsa.com owner, Keep the good content coming!
To the thewholetruthsa.com admin, Keep it up!
Dear thewholetruthsa.com owner, Thanks for the informative post!
Dear thewholetruthsa.com owner, Keep up the great work!
Hello thewholetruthsa.com admin, Keep up the good work!
Hello thewholetruthsa.com administrator, Your posts are always insightful and valuable.
Hi thewholetruthsa.com owner, You always provide valuable feedback and suggestions.
To the thewholetruthsa.com administrator, You always provide great resources and references.
Hi thewholetruthsa.com admin, You always provide clear explanations and step-by-step instructions.
Dear thewholetruthsa.com webmaster, You always provide clear explanations and step-by-step instructions.
To the thewholetruthsa.com admin, Your posts are always a great source of information.
Dear thewholetruthsa.com owner, Great post!
Hi thewholetruthsa.com owner, Excellent work!
Dear thewholetruthsa.com admin, Your posts are always informative and up-to-date.
Hi thewholetruthsa.com admin, Great post!
Hello thewholetruthsa.com admin, Thanks for the well-researched and well-written post!
Hi thewholetruthsa.com administrator, You always provide practical solutions and recommendations.
To the thewholetruthsa.com owner, Your posts are always well-balanced and objective.
Hi thewholetruthsa.com webmaster, Your posts are always well-timed and relevant.
To the thewholetruthsa.com admin, Thanks for the in-depth post!
Hello thewholetruthsa.com admin, You always provide helpful information.
Hello thewholetruthsa.com admin, Keep sharing your knowledge!
To the thewholetruthsa.com owner, Your posts are always well presented.
To the thewholetruthsa.com webmaster, Your posts are always thought-provoking and inspiring.
To the thewholetruthsa.com owner, Your posts are always a great read.
Hi thewholetruthsa.com webmaster, You always provide in-depth analysis and understanding.
Hello thewholetruthsa.com administrator, Thanks for the in-depth post!
Hi thewholetruthsa.com admin, You always provide clear explanations and step-by-step instructions.
To the thewholetruthsa.com owner, Thanks for the in-depth post!
Dear thewholetruthsa.com owner, Your posts are always informative.
To the thewholetruthsa.com webmaster, Thanks for the in-depth post!
Hi thewholetruthsa.com administrator, Excellent work!
Hi thewholetruthsa.com owner, Thanks for the well-researched and well-written post!
Dear thewholetruthsa.com administrator, You always provide practical solutions and recommendations.
Hi thewholetruthsa.com administrator, Your posts are always well-written and easy to understand.
Hello thewholetruthsa.com webmaster, You always provide valuable feedback and suggestions.
To the thewholetruthsa.com owner, Well done!
Hello thewholetruthsa.com administrator, Thanks for the well-researched post!
Hi thewholetruthsa.com admin, Your posts are always well received by the community.
Hello thewholetruthsa.com webmaster, Great content!
Dear thewholetruthsa.com webmaster, Your posts are always well-supported and evidence-based.
Hi thewholetruthsa.com admin, Your posts are always well-supported by facts and figures.
Hello thewholetruthsa.com webmaster, Your posts are always well-formatted and easy to read.
Hi thewholetruthsa.com webmaster, Your posts are always informative.
Hello thewholetruthsa.com admin, You always provide clear explanations and step-by-step instructions.
To the thewholetruthsa.com owner, You always provide in-depth analysis and understanding.
To the thewholetruthsa.com webmaster, Your posts are always well-supported and evidence-based.
Remarkable! Its genuinely remarkable piece of writing, I
have got much clear idea concerning from this paragraph.
https://www.hampdenstateuniversity.com/
Hello, I enjoy reading all of your article.
I wanted to write a little comment to support you.
https://www.uniofdenton.com/
Hi thewholetruthsa.com owner, Your posts are always well-supported and evidence-based.
Hi thewholetruthsa.com administrator, Good to see your posts!
The uPVC fittings produced by Elitepipe Plastic Factory are highly resistant to corrosion, providing reliable and maintenance-free solutions for plumbing and irrigation systems. Elitepipe Plastic Factory
промокод 1хбет
Hi thewholetruthsa.com webmaster, Thanks for the well-presented post!
تم تصميم تركيبات إيليت بايب Elite Pipe لتكون سهلة الاستخدام ، مما يسهل التثبيت السهل ويضمن صيانة خالية من المتاعب طوال عمرها الافتراضي.
توفر أنابيب HDPE من مصنع إيليت بايب Elite Pipe مقاومة ممتازة للمواد الكيميائية والتآكل والضغط البيئي ، مما يجعلها مثالية لمجموعة واسعة من التطبيقات.
تم تصميم تركيبات إيليت بايب Elite Pipe لتكون سهلة الاستخدام ، مما يسهل التثبيت السهل ويضمن صيانة خالية من المتاعب طوال عمرها الافتراضي.
عندما يتعلق الأمر بأنابيب uPVC ، فإن مصنع إيليت بايب Elite Pipe يضع معايير عالية من خلال منتجاته المصممة بدقة والتي توفر حلول سباكة وري موثوقة وخالية من التسرب.
The factory’s commitment to innovation is reflected in their continuous research and development efforts to enhance the design and functionality of their HDPE and uPVC fittings. Elitepipe Plastic Factory
Great information shared.. really enjoyed reading this post thank you author for sharing this post .. appreciated
As a trusted supplier in the plastic industry, Elitepipe Plastic Factory has established long-term partnerships with clients who value their high-quality products and reliable performance. Elitepipe Plastic Factory
I appreciate you sharing this blog post. Thanks Again. Cool.
Nice post. I learn something totally new and challenging on websites
The factory’s dedication to quality is evident in the superior performance of their HDPE pipes, which are known for their exceptional strength and durability. Elitepipe Plastic Factory
The factory’s skilled workforce employs advanced manufacturing techniques to produce fittings that meet international standards and specifications. Elitepipe Plastic Factory
يتجلى التزام المصنع بالاستدامة البيئية من خلال استخدام مواد صديقة للبيئة وممارسات التصنيع الموفرة للطاقة. إيليت بايب Elite Pipe
Dear thewholetruthsa.com administrator, Your posts are always well researched and well written.
Elitepipe Plastic Factory’s fittings undergo rigorous quality control processes to ensure that they meet the most stringent performance and durability requirements. Elitepipe Plastic Factory
To get a bonus of 150$, make any exchange in the Zeus Exchange using Promo code “CODE-2023-GO08”
Dear thewholetruthsa.com admin, Your posts are always interesting.
Hi thewholetruthsa.com administrator, Your posts are always a great read.
Asking questions are actually nice thing if you are not understanding something entirely, except this article offers
good understanding even.
Wonderful beat ! I ᴡish to apprentice whіlｅ you amend yоur web site, how could i subscribe fοr a blog website?
Τhe account aided me ɑ acceptable deal. Ӏ һad been tiny
bit acquainted of tһіs your broadcast рrovided bright ｃlear idea
Hi there to every body, it’s my first pay a quick visit of this
webpage; this webpage contains awesome and truly fine data designed for
visitors.
Game slot gacor dengan RTP tinggi senantiasa dikenalkan untuk member situs Dewaasia,
dan kemenangan Anda akan langsung dibayarkan penuh dan tanpa
penundaan dikala Anda menentukan untuk menarik kemenangan Anda.
Ini yakni perbedaan yang signifikan diperbandingkan dengan situs slot online lain yang tidak selalu terang dan bisa mengecewakan para pemain.
bookmarked!!, I love your blog!
I have been exploring for a little bit for any high-quality articles or weblog
posts on this kind of space . Exploring in Yahhoo I ultimately stumbled upoon this website.
Studying this info So i am happy to show that I’ve
a very good uncanny feeling I came upon exactly what I needed.
I such a lot surely will make sure to do not overlook this
site and give it a glance on a relentless basis.
web site
It urned well-liked initially as a result of it waas the primary sot machine tto supply the free spin bonus.
That is important as a result of as you may have create absent, soime mega reeel on line
casino web sites aren’t aactual and they could not meean you caan take out the
money tht you’ve received as you performed free slot games win actual cash.
To have thhe ability to determine whether or not one free
spins slot video games portal is a lawful one.
It is appropriate time to make some plans for the future and it’s time to be happy.
I’ve learn this put up and if I could I want to counsel you few
attention-grabbing issues or tips. Perhaps you can write next
articles regarding this article. I wish to read even more
things about it! [url=https://sites.google.com/view/stmracing/%E0%B8%AB%E0%B8%99%E0%B8%B2%E0%B9%81%E0%B8%A3%E0%B8%81]ท่อไอเสียรถยนต์[/url]
ท่อไอเสีย