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From Instagram influencers to Harvard clinicians, more and more claim that long breaks between meals not only help with weight loss, but can actively contribute to the prevention of chronic diseases. But what do serious studies, published in respected medical journals, actually say? Let's take a closer look at the research that substantiates the benefits of intermittent fasting.
1. Decreased insulin and fat mobilization
One of the best documented effects is the ability of fasting to reduce circulating insulin levels. A review published in 2019 in The New England Journal of Medicineconcluded that regular periods of fasting can increase insulin sensitivity and reduce the risk of type 2 diabetes. During fasting, insulin levels drop, which allows the body to more easily mobilize stored fats for energy.
Study cited:Mattson MP, Longo CEO, Harvie M. Effects of intermittent fasting on health, aging, and disease.N Engl J Med. 2019; 381 (26) :2541-2551.
2. Activation of autophagy — the mechanism of cellular “cleaning”
Intermittent fasting stimulates a process called autophagy, whereby cells remove damaged components and recycle resources. This process is essential for preventing the accumulation of cellular toxins, and researchers have associated it with protection against cancer, Alzheimer's and other degenerative diseases.
Study cited:Madeo F, Zimmermann A, Major MC, Kroemer G. Essential role for autophagy in life span extension.J Clin Invest. 2015; 125 (1) :85-93.
3. Reduction of inflammation and oxidative stress
Several studies have shown that fasting reduces levels of inflammatory markers (such as CRP and IL-6) and increases the body's antioxidant capacity. These effects play a crucial role in preventing cardiovascular disease and metabolic syndrome.
Meta-analysis:de Cabo R, Mattson MP. Impact of intermittent fasting on health markers in humans: A review.Cell Metabolism. 2020; 32 (3) :355-366.
4. Possible benefits for the brain and longevity
Although human studies are still limited, preclinical data suggest that fasting could protect neurons, promote neurogenesis, and reduce the risk of neurodegenerative diseases. In rodents, fasting protocols resulted in an increase in lifespan by up to 30%.
Sources:Longo V, Panda S. Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan.Cell Metab. 2016; 23 (6) :1048-1059.
5. Comparative Synthesis: Proven Benefits vs. Hypotheses
Conclusion
Intermittent fasting is supported by a growing body of scientific evidence, especially when it comes to regulating blood sugar, reducing insulin, decreasing inflammation, and activating cell regeneration processes. Although some benefits are still being explored in animal studies, the trend is clear: fasting is not just a trend, but a metabolic intervention with real therapeutic potential.
Note:This article is informative. Consult your doctor or specialist before adopting an intermittent fasting strategy, especially if you have pre-existing medical conditions.
Scientific references
🔗 Links to cited studies:
1. Mattson MP, Longo CEO, Harvie M (2019)
📎 Effects of intermittent fasting on health, aging, and disease.
2. Madeo F, Zimmermann A, Major MC, Kroemer G (2015)
📎 Essential role for autophagy in life span extension.
3. de Cabo R, Mattson MP (2020)
📎 Impact of intermittent fasting on health markers in humans: A review.
4. Longo CEO, Panda S (2016)
📎 Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan.
Intermittent fasting is considered safe for most healthy adults, but it is not recommended for children, growing adolescents, pregnant women, or those with conditions such as insulin-dependent diabetes. Consult your doctor before starting.
Autophagy is the process by which cells “recycle” their damaged components. It usually activates after 12—24 hours of fasting, depending on the level of activity, previous nutrition, and metabolic adaptation.
Only if you serve it with an imaginary espresso! We're kidding — dreams have no calories, so they don't affect autophagy. But maybe your body is telling you that you need more real nutrients in the food window.
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