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Intermittent fasting isn’t the weight-loss fix people think
Intermittent fasting is an eating pattern that is sometime promoted as a way to lose weight or live longer. But when you look at the science, the evidence is far more mixed. Studies suggest it can lead to short-term weight loss, but it’s hard to sustain, and the weight often comes back. Research in humans has also yet to prove that intermittent fasting prevents heart disease, cancer or helps people live longer.So, what actually works? Dr. Trisha Pasricha, a physician at Beth Israel Deaconess Medical Center, an assistant professor of medicine at Harvard Medical School and The Washington Post’s Ask a Doctor columnist, shares two simple habits she recommends instead, and explains why what you eat matters more than when you eat.This content was created independently by The Washington Post and is not influenced by the advertiser and their affiliates. The advertiser had no involvement in the reporting, writing, or editing of this article or video. Presented by Amazon One Medical.
Streaming Video
Pilot Study of Novel Intermittent Fasting Effects on Metabolomic and Trimethylamine N-oxide Changes During 24-hour Water-Only Fasting in the FEELGOOD Trial
Intermittent fasting (IF) has been connected with health benefits such as weight loss, lower risk of coronary artery disease (CAD) and diabetes, increased longevity, and improved quality of life. However, the mechanisms of these IF benefits in humans require further investigation. This study sought to elucidate some of these mechanisms through secondary analyses of the Fasting and ExprEssion of Longevity Genes during fOOD abstinence (FEELGOOD) trial, in which apparently healthy participants were randomized in a Latin square design to a 24-h water-only fast and a 24-h ad libitum fed day. Two pathways were investigated, with trimethylamine N-oxide (TMAO) levels measured due to their association with elevated risk of CAD, along with conductance of a broad panel of metabolic analytes. Measurements were made at baseline, at the end of the fasting day, and at the end of the fed day. A fasting mean of 14.3 ng in TMAO was found versus the baseline mean of 27.1 ng with p = 0.019, although TMAO levels returned to baseline on refeeding. Further, acute alterations in levels of proline, tyrosine, galactitol, and urea plasma levels were observed along with changes in 24 other metabolites during the fasting period. These acute changes reveal short-term mechanisms which, with consistent repeated episodes of IF, may lead to improved health and reduced risk of CAD and diabetes.
Journal Article
Dietary restriction impacts health and lifespan of genetically diverse mice
Caloric restriction extends healthy lifespan in multiple species
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. Intermittent fasting, an alternative form of dietary restriction, is potentially more sustainable in humans, but its effectiveness remains largely unexplored
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. Identifying the most efficacious forms of dietary restriction is key for developing interventions to improve human health and longevity
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. Here we performed an extensive assessment of graded levels of caloric restriction (20% and 40%) and intermittent fasting (1 and 2 days fasting per week) on the health and survival of 960 genetically diverse female mice. We show that caloric restriction and intermittent fasting both resulted in lifespan extension in proportion to the degree of restriction. Lifespan was heritable and genetics had a larger influence on lifespan than dietary restriction. The strongest trait associations with lifespan included retention of body weight through periods of handling—an indicator of stress resilience, high lymphocyte proportion, low red blood cell distribution width and high adiposity in late life. Health effects differed between interventions and exhibited inconsistent relationships with lifespan extension. 40% caloric restriction had the strongest lifespan extension effect but led to a loss of lean mass and changes in the immune repertoire that could confer susceptibility to infections. Intermittent fasting did not extend the lifespan of mice with high pre-intervention body weight, and two-day intermittent fasting was associated with disruption of erythroid cell populations. Metabolic responses to dietary restriction, including reduced adiposity and lower fasting glucose, were not associated with increased lifespan, suggesting that dietary restriction does more than just counteract the negative effects of obesity. Our findings indicate that improving health and extending lifespan are not synonymous and raise questions about which end points are the most relevant for evaluating aging interventions in preclinical models and clinical trials.
Health effects of dietary restriction are uncoupled from longevity.
Journal Article
The wonder : a novel
\"A village in 1850s Ireland is baffled by Anna O'Donnell's fast. The little girl appears to be thriving after months without food, and the story of this 'wonder\" has reached fever pitch. Tourists flock to the O'Donnell family's cabin, and an international journalist is sent to cover the sensational story. Enter Lib, an English nurse trained by Florence Nightingale, who is hired to keep watch for two weeks and determine whether or not Anna is a fraud. As Anna deteriorates, Lib finds herself responsible not just for the care of a child, but for getting to the root of why the child may actually be the victim of murder in slow motion. The Wonder works beautifully on many levels -- as a simple tale of two strangers who will transform each other's lives, as a powerful psychological thriller, and as a story of love pitted against evil in its many masks.\"
Book
Efficacy of Fasting in Type 1 and Type 2 Diabetes Mellitus: A Narrative Review
Over the last decade, studies suggested that dietary behavior modification, including fasting, can improve metabolic and cardiovascular markers as well as body composition. Given the increasing prevalence of people with type 1 (T1DM) and type 2 diabetes mellitus (T2DM) and the increasing obesity (also in combination with diabetes), nutritional therapies are gaining importance, besides pharmaceutical interventions. Fasting has demonstrated beneficial effects for both healthy individuals and those with metabolic diseases, leading to increased research interest in its impact on glycemia and associated short- and long-term complications. Therefore, this review aimed to investigate whether fasting can be used safely and effectively in addition to medications to support the therapy in T1DM and T2DM. A literature search on fasting and its interaction with diabetes was conducted via PubMed in September 2022. Fasting has the potential to minimize the risk of hypoglycemia in T1DM, lower glycaemic variability, and improve fat metabolism in T1DM and T2DM. It also increases insulin sensitivity, reduces endogenous glucose production in diabetes, lowers body weight, and improves body composition. To conclude, fasting is efficient for therapy management for both people with T1DM and T2DM and can be safely performed, when necessary, with the support of health care professionals.
Journal Article