The Ultimate Guide to Intermittent Fasting for Beginners

Intermittent fasting — when you restrict eating to a certain time period — carries enormous benefits for the body, including weight loss, protection against chronic disease, cellular repair and improvement in memory. Find out how intermittent fasting can help you, and how to do it.

Source: The Ultimate Guide to Intermittent Fasting for Beginners

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Fasting boosts stem cells’ regenerative capacity

Age-related declines in stem cell function can be reversed by a 24-hour fast, according to a new study. Biologists found fasting dramatically improves stem cells’ ability to regenerate, in both aged and young mice.

Source: Fasting boosts stem cells’ regenerative capacity: A drug treatment that mimics fasting can also provide the same benefit, study finds — ScienceDaily

Reverse Insulin Resistance with Intermittent Fasting

Intermittent fasting is the best insulin resistance diet to sensitize your cells to respond to insulin. Insulin resistance is when insulin signals that fuel is coming, but your cells do not open up to receive glucose. Read on to find out how intermittent fasting can fix it.

Source: Reverse Insulin Resistance with Intermittent Fasting

Study Shows Why Fasting Is Just as Important as What You Eat

A new study reveals precisely how the liver uses a specific molecule called NONO to metabolize glucose and fat. This study has bearings on future diabetes research and influences what we know about the benefits of intermittent fasting.

Source: Study Shows Why Fasting Is Just as Important as What You Eat

Studies: Diet Edition

Vol. 3 Diet edition

Eat your way to fertility

Higher levels of folic acid, higher even than recommended, have been associated with lower occurrence of infertility, while antioxidant supplementation appears to have little effect on women regarding infertility, but it does help men in that regard. Omega-3 fatty acids have been shown to help fertility in women, and diets favoring “seafood, poultry, whole grains, fruits, and vegetables” have been shown to increase fertility in women and improve general semen quality.

goo.gl/8rWiFB

Diet, fasting, and anti-inflammation

Beta-hydroxybutyrate (BHB) directly inhibits NLRP3, which is a gene that plays a key role in inflammation, which leads to “autoimmune diseases, type 2 diabetes, Alzheimer’s disease, atherosclerosis, and autoinflammatory disorders.” BHB is produced by fasting, high-intensity exercise, caloric restriction, or a very low carbohydrate diet. Mice were set up on a ketogenic diet (read my post on that) and the study found that “…results suggest that the endogenous metabolites like BHB that are produced during low-carb dieting, fasting, or high-intensity exercise can lower NLRP3…”

goo.gl/Fke4Qo

Fats, fats, and more fats!

No link between increased dietary intake of fats and cardiovascular disease. Also, an increasd fat intake is associated with lower mortality. Hurray for the ketogenic diet! “…researchers demonstrated that high carbohydrate intake was associated with an increased risk of mortality, and total fat, as well as individual types of fat, was associated with a lower mortality.” So, higher amounts of carbs can lead to higher mortality rates, but not heart disease. But it gets better for the case FOR fat, “…researchers demonstrated that lowering saturated fats and increasing polyunsaturated and monounsaturated fats was associated with lower rates of cardiovascular disease.”

goo.gl/PtKjrd

Intermittent Fasting

You may have heard of it before. If not, allow me to enlighten you. Intermittent fasting (IF) is going an extended period of time ingesting zero calories, followed by eating all of your required calories in a short “feeding window.” There are many variations and time frames for each phase. A common variation, and the one I’m using, is a 16/8 fast. This is where you are in a fasted state for 16 hours and eat all your food in a glorious 8 hour window. Sounds crazy? There are actually a great amount of benefits to IF, as far as health, longevity, fat loss, muscle building, and more.

Fat Loss and Muscle Mass

IF has been shown, in multiple studies to lead to healthy and sustainable fat loss, and increased BMR (basal metabolic rate). There have also been multiple studies showing that paired with a resistance training (lifting weights) program, muscle mass has not only not decreased but has increased, albeit in small percentages. Though, for an average male, a gain of 1-2 lbs. of muscle in 2 months is nothing to scoff at.

Health and Longevity

Here are where the benefits of IF really outweigh the discomfort of the first day or two of being hungry. In study after study, IF has been shown to decrease and prevent brain cell senescence, which is basically the process in which your cells age and become less functional. IF has also been shown to promote autophagy, which is where the body destroys dead or malfunctioning cells. This is a vital process to health and living a long healthy life, as it has been linked to the prevention of neurodegenerative diseases (Parkinson’s, Alzheimer’s, etc.), malignancy, and infection (various types of cancer). IF also triggers stem cell regeneration in the immune system, basically renewing your immune system, which has obvious benefits.

So, IF will help you to burn more fat, maintain or build muscle. IF will also boost multiple functions that will lead to a longer and healthier life. And it is surprisingly easy to do.

https://www.bodybuilding.com/content/intermittent-fasting-everything-you-need-to-know.html

https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0

https://www.ncbi.nlm.nih.gov/pubmed/20460146

https://academic.oup.com/nutritionreviews/article-abstract/73/10/661/1849182/Effects-of-intermittent-fasting-on-body?redirectedFrom=fulltext

https://www.sciencedaily.com/releases/2016/11/161103091229.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/

https://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/