A Guide to Fasting and Intermittent Fasting for Improved Health and Longevity

Fasting has been practiced for centuries for many reasons, including health benefits. It involves voluntarily abstaining from food or certain types of food for a period of time. Fasting has recently gained popularity as a tool for weight loss, improved metabolism, and overall health. Intermittent fasting (IF) is a specific form of fasting that involves alternating periods of fasting and non-fasting. It’s become widespread within the health and wellness community as an effective strategy for weight loss and improving health. 

However, just like any other type of diet out there, fasting or IF may not provide the same benefits for everyone or even be a suitable option. While intermittent fasting can provide many health benefits, such as improved cognitive function, weight loss, and extended life span, before starting any new diet, it’s important to know all the facts and potential risks and discuss them with your healthcare provider.

This article provides an overview of fasting and IF, their benefits, and guidelines for safe and effective implementation.

What is Fasting?

Fasting involves going without food or certain types of food for a specific period. Fasting has been practiced in various forms by many cultures for thousands of years. In modern times, fasting is also used for health and wellness purposes, and many people experience great benefits from practicing a form of fasting. There are different types of fasting, including water fasting, juice fasting, and intermittent fasting.

Fasting is not for everyone and should not be attempted without thorough research and a consultation with a medical professional about your health. It can provide health benefits but also cause severe issues if done incorrectly.

Water Fasting

Water fasting involves consuming only water for some time. It is considered the most extreme form of fasting and should only be attempted under medical supervision. Water fasting can last from a few days to several weeks, depending on the individual’s health status and goals.

Juice Fasting

Juice fasting involves consuming only fresh vegetable and fruit juices for a period of time. This type of fasting has become popularized under names such as a juice cleanse or juice detox. It is less extreme than water fasting and can be practiced for shorter periods. Juice fasting is often used to detoxify the body and promote weight loss.

Intermittent Fasting

Intermittent fasting involves alternating periods of fasting and non-fasting. The most popular form of IF involves fasting for 16 hours and eating during an 8-hour window. This is known as the 16/8 method or the Leangains protocol. Other forms of IF include the 5:2 diet, which involves eating normally for five days and consuming only 500-600 calories on two non-consecutive days, and the alternate-day fasting method, which involves fasting every other day.

Benefits of Fasting

Fasting has been associated with many health benefits, including weight loss, improved metabolism, and longevity. The benefits one may experience while fasting will depend on the individual, which fasting method works best for them, and how often they fast.

Weight Loss

Fasting has been shown to be an effective tool for weight loss. When you fast, your body uses stored fat for energy, which can lead to weight loss. Fasting has also been shown to decrease appetite, which can lead to reduced calorie intake. Some people also find success with mixing intermittent fasting with morning workouts before breaking their fast because, at this point, you’re burning stored body fat since the body’s insulin levels have reached their baseline, and it’s no longer storing fat.

Improved Metabolism

Some forms of fasting have improved metabolism by increasing insulin sensitivity and reducing insulin resistance for some people. Insulin resistance is a condition in which the body’s cells become less responsive to insulin, which can lead to high blood sugar levels and type 2 diabetes. Fasting has also increased levels of human growth hormone (HGH), which can help to build muscle and burn fat.

Improved Brain Function

A consistent fasting practice could improve brain function by increasing the production of brain-derived neurotrophic factor (BDNF). BDNF is a protein that helps to promote the growth and survival of neurons in the brain. Fasting has also been shown to improve cognitive function and memory.

Reduced Inflammation

Fasting can also help reduce inflammation, a critical factor in many chronic diseases. Inflammation is the body’s response to injury or infection, but chronic inflammation can lead to various health problems, including heart disease, cancer, and autoimmune disorders. Reducing inflammation can ultimately lead to more longevity since it can help prevent chronic illnesses that can shorten one’s life span.

Longevity

Fasting is associated with increased longevity in animals and humans. Fasting has been shown to increase animal lifespan by up to 50%. In humans, fasting has improved markers of aging, such as blood pressure, cholesterol levels, and insulin sensitivity.

Safe and Effective Fasting

While fasting can offer many health benefits, it is important to approach it safely and effectively. Here are some guidelines to follow when practicing fasting:

• Consult with a healthcare professional: Before starting any type of fasting, it is essential to consult with a healthcare professional, especially if you have a medical condition or are taking medication.
• Start slowly: If you are new to fasting, it is best to start slowly and gradually increase the length of your fasts over time.
• Stay hydrated: It is important to drink plenty of water or other fluids during your fasts to prevent dehydration.
• Listen to your body: Pay attention to how your body feels during your fasts. If you feel dizzy, lightheaded, or nauseous, it may be a sign that you must break your fast.
• Break your fast slowly: When breaking your fast, it is vital to start with small amounts of food and gradually increase your intake over time.
• Eat a healthy diet: While fasting can offer many health benefits, eating a healthy diet when not fasting is important to ensure your body gets the nutrients it needs.

Is Intermittent Fasting Right For You?

Fasting or IF can be an effective tool for improving health and well-being, but it may only be suitable for some. Here are some factors to consider when deciding if intermittent fasting is right for you:

Health Status

Before starting any type of fasting, it is crucial to consider your health status. If you have a medical condition, such as diabetes or heart disease, or are taking medication, you should consult a healthcare professional before starting intermittent fasting. Intermittent fasting can affect blood sugar levels and may be unsafe for some.

Eating Habits

If you struggle with binge eating, restrictive diets, or disordered eating patterns, intermittent fasting may not be the right choice. Intermittent fasting can trigger binge eating episodes or lead to unhealthy food behaviors. It is essential to approach fasting with a healthy and balanced mindset.

Lifestyle

Intermittent fasting can be challenging to maintain if you have a busy or unpredictable lifestyle. It may be difficult to schedule your eating window around your work or social activities. It is important to consider if intermittent fasting is feasible and sustainable for your lifestyle.

Goals

If your primary goal is weight loss, intermittent fasting may be suitable for achieving your goals. However, if you are looking to improve overall health or address specific health issues, such as inflammation or insulin resistance, intermittent fasting may be a helpful addition to a broader health plan.

The Bottom Line

Fasting and intermittent fasting can be powerful tools for improving health and longevity. Fasting can provide many benefits, including weight loss and improved longevity. Intermittent fasting, in particular, has gained popularity due to its simplicity, ease of implementation, and effective weight loss and fat-burning strategy. However, it is important to approach fasting safely by consulting with a healthcare professional, starting slowly, and listening to your body. With the right approach, fasting can be a powerful tool for improving health and well-being.
At CORR, our nutrition counselors can determine if fasting is a suitable option to help you meet your health and well-being goals and which form of fasting is safe and effective for you. To learn more about our nutritional services or meet with one of our nutrition counselors, reach out to us today.