Intermittent fasting is big these days; everybody’s talking about it and everybody’s trying it. It’s commonly referred to as the 5 & 2 method whereby you consume your normal intake of food for 5 days a week and fast for 2 days a week, limiting your calories to a maximum of 600 on fasting days. The two fasting days are also done apart from each other for example, Monday, Wednesday, Friday, Saturday, Sunday are “normal” eating days and Tuesday and Thursday are “fasting” days.
Intermittent fasting has been around for centuries and rightly so, evidence has confirmed its role in the maintenance of optimal cardiovascular health, promotion of anti-aging, facilitation of weight loss whilst preserving lean muscle tissue and warding off diabetes 
and cancer.
Sounds too good to be true right? Well the evidence suggests it’s not!
What the evidence is telling us!
A recent review evaluated the numerous approaches to intermittent fasting, paying particular attention to the advantages and limitations for its use in fighting obesity and type 2 diabetes (1).
Studies included within the review demonstrated a vast array of therapeutic potential, including:
- Limiting inflammation
- Improving circulating glucose and lipid levels
- Reducing blood pressure
- Improving metabolic efficiency and body composition
- Cause significant reductions in body weight in obese individuals
- Help prevent type 2 diabetes, as well significantly slow it’s progression
- Reversal of type 2 diabetes
- Improve overall pancreatic function
- Improve insulin levels and insulin sensitivity
- Similar cardiovascular benefits associated with physical exercise
- Protection against the developing of cardiovascular disease
- Lessen levels of dangerous visceral fat
- Lower LDL and total cholesterol levels
Further research from other studies concluded the following on:
Cancer
To date there aren’t any human cancer studies involving intermittent fasting, however the evidence on animal studies are clear. Intermittent fasting decreases the likelihood of getting cancer. After only 16 weeks eating the same foods, but in restricted fasting windows, mice had a 33% lower risk for certain cancer types (2).
Anti-Aging
Oxidative stress is directly related to aging, intermittent fasting has the ability to reduce the damage of this oxidative stress to your cells. The evidence indicates that intermittent fasting decreases the markers of oxidative stress whilst increasing antioxidants levels in the body (3).
Brain Function
Brain-derived neurotropic factor (BDNF) is like fertiliser for the brain. It promotes neurogenesis (growth of new neurons) and increases brain capacity. Typically, BDNF increases with physical activity, but intermittent fasting has a similar impact (4).
In essence, intermittent fasting can improve brain function in the short term by producing BDNF neurotransmitters and can also help prevent long-term brain deterioration.
Intermittent Fasting = Preventative Health
The capabilities of intermittent fasting are wide ranging and cannot be underestimated, its ability to play a role in preventing the chronic lifestyle diseases plaguing our national is remarkable.
Still a little hesitant? Here is a testimonial from a patient who under took the FFDetox, the results were life changing.
My Name is Jeff Croucher
I am a transplant recipient and have to take a suite of drugs to stay alive. Many of these drugs have side effects like increased weight and diabetes as well as high blood pressure. Dr Elen suggested I try the FF Detox to restore my health to its optimum.
Dr Elen said it would reduce my toxicity from the drugs, reducing the inflammation in my body and I may experience some other benefits as well.
- Dr Elen I love you as you have resurrected my life
- I was 109.7kg in April 2013 and I am now 91kg
- I was a diabetic insulin dependent, I am off this medication completely.
- I was on 450mg of blood pressure medication per day I am down to 75mg and may even come down more soon.
- I have more energy and I am back playing basketball again after a 15 year layoff at the tender age of 57.
- You have saved my life Dr Elen thank you!
Best be starting the FFDetox tomorrow I think!
By Megan Maitland
BBioMedSci
This article is not intended to provide medical advice, diagnosis or treatment.
References
- http://dvd.sagepub.com/content/13/2/68.long
- http://ajcn.nutrition.org/content/86/1/7.full#
- https://www.landesbioscience.com/journals/autophagy/article/2017/
- http://www.ncbi.nlm.nih.gov/pubmed/15741046
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