Across the globe, many tribes have naturally practiced intermittent fasting (IF) for centuries, often dictated by necessity. When food is abundant, they eat well; when food is scarce, they consume little or none. Even today, in industrialized nations, economic hardship forces many people to go hungry.
It wasn’t until the early 1900s that researchers began studying how dietary patterns—what, how much, and how often animals ate—could impact health and longevity. Laboratory experiments placed some rodents on unrestricted diets with constant access to food, while others were put on strict, minimal diets.
The results were striking: the rodents on restricted diets lived longer.
Over the decades, researchers have experimented with various fasting protocols for rodents: feeding them only once a day, on alternate days, or during specific time windows. These periodic fasts improved the animals’ health, protecting their brains, reducing cancer risk, and even slowing aging.
Recent studies suggest that, when done correctly, intermittent fasting may:
While IF has potential benefits, there are some nuances to consider.
Intermittent fasting doesn’t always outperform traditional calorie restriction. Surprisingly, modest fasting protocols—like fasting one day per week—can be more effective than frequent fasting (two or more days a week). Overdoing it can backfire. For example, when John Berardi, PhD, and Krista Scott-Dixon, PhD, of Precision Nutrition pushed the boundaries of fasting, they found their health declined instead of improving.
Precise timing and rigid schedules aren’t critical for success. What matters most is following the core principles of fasting: creating an overall caloric balance and prioritizing quality nutrition. This is especially important for beginners or those at a foundational nutritional level.
People’s experiences with IF vary widely due to differences in:
Intermittent fasting isn’t a magical solution. Avoid jumping into it randomly or following extreme plans in search of transformative results. Instead, take an evidence-based approach: explore the research, understand the mechanisms, and test what works best for your body and lifestyle.
I will discuss more on the science of Intermittent fasting in my next blog post.
If you need more help, I am offering a personal nutrition coaching to assist you in your weight loss journey. From curating a personalized meal plan to changing of habits, lets work together to achieve the health that you need! Please feel free to contact me at jin@blackbox.fit. Till then!
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