In the first part I looked at 6 different types of intermittent fasting (IF). In this second part I will review the 10 major benefits of IF.
This list consists of the most apparent benefits of intermittent fasting. Most of these effects of IF are intertwined, and must be understood as a holistic reaction rather than isolated benefits.
Also these benefits are the ones that have been discovered through research. Many people also report other benefits that are not so easy to study scientifically.
10 Benefits of intermittent fasting
Decreases insulin resistance
Through lowering insulin levels and decreasing insulin resistance (increasing insulin sensitivity) IF improves the body’s ability to store energy as muscle glycogen instead of as fat. This a major benefit that potentially can transform a person's health.
You will need lower amounts of insulin to lower blood glucose levels. High levels of insulin in the body increases the risk for heart disease, cancer and obesity.
The greatest drop in insulin happens between 18 and 24 hours of fasting, so it is advised to at least once a week fast for 24 hours (or longer) to reap this benefit.Reduces inflammation
Studies have shown that periodic fasting will reduce the markers of inflammation in the body. C-reactive protein (CRP) and cytokines are often used to measure how much inflammation there is in the body, and counts of both of these are reduced after following a fasting regiment for some time.
This lower oxidative stress benefits the heart and the joints, and bringing a higher level of well-beingIncreases autophagy
Autophagy is the catabolic process where the body breaks down old and dysfunctional cells and components. It is our our own cellular housecleaning and at the same time recycling of old material.
Autophagy decreases as we grow older so IF can be a wonderful practice to counter the effects of aging.
Autophagy represents the anti-aging effect of IF.
Fasting from 18 to 24 hours increases autophagy, and extending the fast to 36 hours or more accelerates this process.Increases HGH levels
Increasing the amount of human growth hormone in your body has great benefits, mainly related to muscle growth and strength, and stronger bones.Improve neurodegenerative diseases
Research has shown hopeful results in treating patients with Alzheimer’s disease with IF, showing it can delay the onset and reduce the severity of Alzheimer’s.
Animal studies have also shown that IF can be used for Parkinson’s and Huntington’s disease.Increases testosterone levels (for men)
IF reduces your leptin (a hormone) levels which in turn stimulates testosterone secretion.
This is good for insulin sensitivity, muscle growth and weight loss.
This effect is only seen in men, women have a different endocrine response to lower leptin levels.Increases energy levels
Mitochondria are organells in the cytoplasm and their main job is to create ATP which is a source of energy for the cell. IF has been shown to increase the number and quality of mitochondria and thus facilitate energy production in the cell. That is the science.
On a more anacdotal level, IF fasters report increased energy levels without any drops that is typical a few hours after eating (blood sugar drop), they report steady energy levels throughout the day.Weight loss
This one is pretty self-explanatory. Lower levels of insulin facilitates and speeds up weight loss.
Also, having a shorter eating window means that most people will eat less, and especially less of unhealthy snack, there is no time to snack on IF.Improves a leaky gut
IF is beneficial for the microbiome and the gut flora, and will help heal the gaps in your intestinal lining. This improves the immune response and reduces the autoimmune response.Time saver
Also self-explanatory. Not preparing food and eating frees up a lot of time, and since your energy levels will be higher as well you can get a lot more done during your day.
If you have not done so already please go here to read part one.