Intermittent Fasting and science behind it
In recent years, intermittent fasting (IF) has become a popular approach not just for weight loss but for overall health and longevity. But what exactly is it - and what does the science say about how it affects the body?
What is Intermittent Fasting?
Intermittent fasting is not a diet in the traditional sense, but rather an eating pattern that cycles between periods of eating and fasting. It doesn’t focus on what you eat, but when you eat.
The most common methods include:
16/8 Method: Fast for 16 hours, eat during an 8-hour window
5:2 Diet: Eat normally for 5 days, restrict calories to about 500–600 on 2 non-consecutive days
24-Hour Fast: One or two full-day fasts per week
How Does It Work?
When we eat, especially carbohydrates, our body produces insulin to help absorb and store energy. Between meals, insulin levels drop, allowing the body to access stored fat for fuel. Fasting extends this natural drop in insulin, promoting fat burning and metabolic balance.
The Science-Backed Benefits
Weight Loss and Fat Burning
IF can help reduce overall calorie intake and improve hormone function to aid weight loss. Fasting lowers insulin and increases human growth hormone and norepinephrine, all of which assist in breaking down body fat and using it for energy.Improved Insulin Sensitivity
Studies show that intermittent fasting may reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin by 20–30% in people at risk of type 2 diabetes.Cellular Repair and Autophagy
During fasting, cells initiate a process called autophagy, where they clean out damaged parts and recycle them. This process is linked to reduced inflammation, better immune regulation, and possibly slower ageing.Brain Health and Mental Clarity
Intermittent fasting may boost brain-derived neurotrophic factor (BDNF), a protein that supports brain function and resilience. It may also reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.Longevity and Anti-Ageing
While most human research is ongoing, animal studies have shown that intermittent fasting can extend lifespan and delay age-related diseases.
Who Should Be Cautious?
Intermittent fasting isn’t for everyone. It may not be suitable for:
Pregnant or breastfeeding women
Individuals with a history of eating disorders
People with certain medical conditions or taking medications that require regular meals
It’s always best to consult a health professional - like our team at Epoch Health - before making any major changes to your eating patterns.
Final Thoughts
Intermittent fasting isn’t a magic bullet, but it’s a tool - rooted in both ancient traditions and modern science - that can support better metabolic health, brain function, and even longevity when done correctly. Like any health strategy, its effectiveness comes from consistency, balance, and listening to your body.
At Epoch Health, our practitioners can help you determine if intermittent fasting is right for you and how to incorporate it safely into your lifestyle for long-term wellbeing.