The Benefits of Intermittent Fasting

by Joe Costello, CNC | Health & Fitness Tips

Intermittent fasting (IF) has gained considerable attention in recent years as a popular dietary approach with potential health benefits. It is not just a diet but rather an eating pattern that alternates between periods of eating and fasting. While fasting has been practiced for centuries for various reasons, including religious and cultural traditions, recent scientific research has shed light on the many potential health advantages of intermittent fasting. In this comprehensive article, we will explore the various benefits of intermittent fasting, the different methods it encompasses, and how it can be incorporated into your lifestyle to support your health and well-being.

What is Intermittent Fasting and How Does It Work?

Intermittent fasting is not about restricting the types of foods you eat but rather when you eat them. The core principle is to cycle between periods of eating and fasting. During the fasting periods, you either abstain from food or significantly reduce your calorie intake. This alternation can have profound effects on your metabolism and overall health.

There are several popular methods of intermittent fasting:

  • The 16/8 Method: This involves daily fasting for 16 hours, followed by an 8-hour eating window. For example, you might eat between 12:00 PM and 8:00 PM, and fast from 8:00 PM to 12:00 PM the next day.
  • The 5:2 Method: In this approach, you consume your usual diet for five days of the week and significantly restrict calorie intake (typically around 500-600 calories) on the remaining two non-consecutive days.
  • The Eat-Stop-Eat Method: With this method, you fast for a full 24 hours once or twice a week. For instance, you might have dinner one day and not eat again until dinner the following day.
  • Alternate-Day Fasting: This method involves alternating between fasting days, where you eat very few calories or nothing at all, and regular eating days.
  • The Warrior Diet: With this approach, you fast for 20 hours and eat one large meal within a 4-hour window during the evening.
  • The OMAD (One Meal A Day) Diet: As the name suggests, you consume one meal a day, typically during a specific time, and fast for the remaining 23 hours.

Health Benefits of Intermittent Fasting

Here are the many potential health benefits of intermittent fasting…

Weight Loss and Fat Reduction

Intermittent fasting can be an effective strategy for weight loss. During fasting periods, the body switches to burning stored fat for energy. Additionally, intermittent fasting often leads to a reduction in calorie intake, which can create a calorie deficit, the foundation of weight loss.Studies: A review published in the Annual Review of Nutrition (2017) analyzed various trials and found that intermittent fasting could lead to significant reductions in body weight and fat mass.

Improved Insulin Sensitivity

Intermittent fasting can help improve insulin sensitivity, reducing the risk of type 2 diabetes. During fasting periods, insulin levels drop, allowing cells to better utilize glucose. This can lead to more stable blood sugar levels.Studies: Research in the journal Obesity (2016) found that intermittent fasting can lead to improved insulin sensitivity, helping with blood sugar control.

Reduced Inflammation

Chronic inflammation is a contributing factor to numerous diseases. Intermittent fasting may help reduce inflammation by suppressing pro-inflammatory markers. Lowering inflammation can lead to improved overall health.Studies: A study published in the Journal of Nutritional Biochemistry (2015) found that intermittent fasting led to a significant reduction in markers of inflammation.

Heart Health

Intermittent fasting can improve several risk factors for heart disease, including lower blood pressure, cholesterol levels, triglycerides, and reduced visceral fat. These benefits collectively support cardiovascular health.Studies: A study in the journal Atherosclerosis (2015) found that intermittent fasting improved various risk factors for heart disease, including reducing LDL cholesterol and triglyceride levels.

Autophagy: Cellular Cleanup

Autophagy is a cellular process in which the body removes damaged cells and proteins. Intermittent fasting can stimulate autophagy, promoting cellular health and potentially reducing the risk of diseases such as Alzheimer’s and cancer.Studies: Research published in the journal Nature (2017) highlighted the role of autophagy in cellular health and its potential benefits through intermittent fasting.

Longevity and Aging

Caloric restriction and improved metabolic health, both associated with intermittent fasting, have been linked to increased longevity and delayed aging. Intermittent fasting might help extend lifespan and improve quality of life in old age.Studies: A study in Cell Metabolism (2014) found that intermittent fasting in rodents increased lifespan and improved markers of health.

Brain Health and Cognitive Function

Intermittent fasting can support brain health by promoting the production of brain-derived neurotrophic factor (BDNF), a growth factor that plays a crucial role in cognitive function and the development of new neurons. It may also reduce the risk of neurodegenerative diseases.Studies: Research published in the journal Molecular Psychiatry (2017) explored the impact of intermittent fasting on brain health and neuroprotection.

Enhanced Metabolic Health

Intermittent fasting can help normalize ghrelin and leptin, hormones responsible for hunger and appetite control. This can make it easier to manage calorie intake and reduce the likelihood of overeating.Studies: Research published in the journal Obesity (2016) explored the hormonal changes associated with intermittent fasting and their impact on metabolic health.

Gut Health and Microbiome Balance

Intermittent fasting may promote a healthy gut microbiome by encouraging the growth of beneficial gut bacteria. A balanced microbiome is linked to digestive health, reduced inflammation, and overall well-being.Studies: A study in the journal Cell Reports (2019) investigated the effects of intermittent fasting on gut health and the microbiome.

How to Incorporate Intermittent Fasting

Before starting intermittent fasting, it’s essential to consult with a healthcare professional, especially if you have underlying health conditions or are taking medications. Here are some practical steps to begin incorporating intermittent fasting into your lifestyle:

  1. Choose the Right Method: Select an intermittent fasting method that aligns with your preferences, daily schedule, and health goals.
  2. Start Slowly: If you’re new to intermittent fasting, consider beginning with shorter fasting windows, such as the 12/12 method, where you fast for 12 hours and eat during a 12-hour window.
  3. Stay Hydrated: During fasting periods, it’s crucial to stay hydrated by drinking water, herbal teas, or black coffee (without added sugars or cream).
  4. Break Your Fast Wisely: When breaking your fast, choose nutrient-dense foods that provide essential vitamins and minerals to nourish your body.
  5. Monitor Your Body: Pay attention to how your body responds to intermittent fasting. If you experience adverse effects or discomfort, it’s important to adjust your approach or seek professional guidance.
  6. Be Consistent: To maximize the benefits of intermittent fasting, aim for consistency in your fasting schedule.
  7. Listen to Your Body: Intermittent fasting is not suitable for everyone. If it doesn’t align with your body’s needs or makes you feel unwell, consider alternative dietary approaches.

Intermittent Fasting Conclusion – Does It Work?

Intermittent fasting is a dietary approach with various health benefits supported by a growing body of scientific research. From weight loss and improved metabolic health to heart health and longevity, intermittent fasting has the potential to enhance many aspects of well-being. However, it’s essential to approach intermittent fasting with a balanced perspective and under the guidance of a healthcare professional, particularly if you have underlying health conditions.

Ultimately, the suitability of intermittent fasting varies from person to person. What works for one individual may not be suitable for another. As with any dietary approach, it’s crucial to prioritize your health and well-being by choosing a sustainable and enjoyable method that aligns with your lifestyle and goals. Whether you choose intermittent fasting or another dietary approach, a balanced diet, regular physical activity, and overall healthy lifestyle practices are essential components of optimal health.


  1. Hopkins Medicine
  2. Harvard
  3. UC Davis
Certified Nutrition Coach at JNC Enterprises Inc. | Website | + posts

I’m not just a supplement analyst. I’m an extremely qualified one! I am a Certified Nutrition Coach (CNC) and actually received my certification directly from the National Academy of Sports Medicine. I am also a Nutrition & Wellness Consultant, certified by the American Fitness Professionals Association (AFPA).

Hi, I’m Joe Costello CNC

I’m not just a supplement analyst. I’m an extremely qualified one! I am a Certified Nutrition Coach (CNC) and actually received my certification directly from the National Academy of Sports Medicine. I am also a Nutrition & Wellness Consultant, certified by the American Fitness Professionals Association (AFPA).