Intermittent Fasting: What is it, how does it work and is it right for you?

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Intermittent fasting is a powerful eating pattern that can promote some hugely beneficial changes in your body. This science-backed approach could help you lose weight, lower your risk of diabetes, enhance brain function, reduce inflammation, and even extend your life.

I cover how intermittent fasting works and how to get started if it’s something you’d like to try. I also include some useful tips and hacks for beginners, to make the transition to intermittent fasting a little easier.

Research Sources

Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes

https://pmc.ncbi.nlm.nih.gov/articles/PMC5990470/

The link between intermittent fasting and insulin resistance

https://simple.life/blog/intermittent-fasting-and-insulin/

Intermittent fasting and weight loss

https://pmc.ncbi.nlm.nih.gov/articles/PMC7021351/

INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH

https://pmc.ncbi.nlm.nih.gov/articles/PMC4516560/

Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting

https://pmc.ncbi.nlm.nih.gov/articles/PMC5783752/

The Effect of Fasting on Human Metabolism and Psychological Health

https://pmc.ncbi.nlm.nih.gov/articles/PMC8754590/

Insulin resistance reduction, intermittent fasting, and human growth hormone: secondary analysis of a randomized trial

https://www.nature.com/articles/s44324-024-00025-2#:~:text=Prolonged%20water%2Donly%20fasting%20induces,conserves%20lean%20muscle12%2C13.

Water-only fasting boosts human growth hormone without weight loss

https://www.news-medical.net/news/20250225/Water-only-fasting-boosts-human-growth-hormone-without-weight-loss.aspx#:~:text=The%20study%20also%20found%20that,on%20baseline%20HGH%20level%20groups.

Human Growth Hormone (HGH)

https://my.clevelandclinic.org/health/articles/23309-human-growth-hormone-hgh

Intermittent fasting and cognitive performance – Targeting BDNF as potential strategy to optimise brain health

https://www.sciencedirect.com/science/article/abs/pii/S009130222100073X#:~:text=Highlights,pre%2Dclinical%20and%20human%20studies.

Autophagy: What You Need to Know

https://www.healthline.com/health/autophagy

The Effects of Intermittent Fasting on Brain and Cognitive Function

https://pmc.ncbi.nlm.nih.gov/articles/PMC8470960/

Scientists identify how fasting may protect against inflammation

https://www.cam.ac.uk/research/news/scientists-identify-how-fasting-may-protect-against-inflammation