Intermittent fasting
Fasting is not for everyone. Women need a more continuous nutritional intake to maintain a fertile menstrual cycle, conceive and maintain a pregnancy. Evolutionarily speaking, however, we are adapted to varying periods of less food intake and more abundance.Eating according to the seasons shaped man Historically speaking, we humans have had varied access to food depending on the seasons, the migrations of prey animals, the climate, etc. Because of our adaptation to these conditions during evolution, our gene expression is therefore optimized when we undergo different periods of varied food availability. Research shows e.g. that time-limited eating positively changes markers for cardiovascular diseases, inflammation, oxidative stress, blood sugar sensitivity, etc.
Cardiovascular health & blood sugar can be improved
Intermittent fasting or eating within a limited time of the day can cause:• weight loss
• increased insulin sensitivity
• reduced blood pressure, LDL, triglyceride and inflammation values
• reduced oxidative stress
• reduced asthma symptoms - due to reduced oxidative stress
One of the reasons for the positive effects of time-limited eating is that the body's source of energy is rearranged. We go from glucose burning to using fat as burning - which is why the triglycerides in the blood decrease. It has been shown that insulin sensitivity (depending on how you ate before the fast) is affected with full effect after 18 - 24 hours.
Does the brain feel better from burning fat?
Yes, it seems so. That the brain is positively affected by intermittent fasting shows, among other things, a study on rats:
• DNA and protein damage is reduced in specific parts of the brain
• the oxidative stress that is often called "normal ageing" decreases
• learning ability and movement coordination are improved
• neuroinflammation is reduced – both Alzheimer's and depression are linked to neuroinflammation
Stomach and intestines feel better
Our body is adapted to let digestion rest during the night. The body's energy is then focused on detoxification and on producing and releasing hormones at the right time according to the circadian clock. Big goals are handled best by the body during the day. MMC – Motor Migrating Complex – improves with intermittent fasting, i.e. bowel movements increase, which is positive for people with bacterial growth in the small intestine.
The cells are renewed
During intermittent fasting, autophagy increases in the cells. Autophagy is a process where damaged or unwanted cell parts and proteins are cleared away. It may have a role in preventing cancer.
Intermittent fasting in different ways
• Extend the night fast to 12 – 20 hours
• Skip a meal during the day• Eat low-calorie 2 days a week
• Fast 24 - 30 hours a couple of times per week or per month
So there are many different ways to intermittently fast or time-limit your eating and still achieve the benefits of balanced insulin and leptin levels.
Intermittent fasting is not for everyone
Age, gender and different phases of life produce different needs for nutritional intake. If you are pregnant, underweight or have nutritional deficiencies, suffer from severe stress, sleep disorders or have a chronic or systemic infection, it is not suitable to fast. If you are a woman with infertility or PCOS, hire an experienced functional medicine or fertility nutritional therapist who can advise you on diet and the best way to achieve hormonal balance. In future articles, we will write about paleo and ketogenic diets and how different diets can prepare you for more effective intermittent fasting.
