Benefits of Intermittent Fasting
According to Dr. Dr Jean-Luc Morel; the effects of calorie restriction have shown an extension of the lifespan in animals (including primates, very close to humans) but since then it appears that similar results have been obtained with young intermittent courts.
It is no longer a question here of reducing calorie intake at all costs but of reducing the time of the week, or of the day, during which we eat (even if, in practice, it is true that calorie intake most often decrease).
Today’s science has widely demonstrated the impact of this method, reducing the risk of metabolic and degenerative diseases. In the particularly interesting effects in anti-aging we note:
- Better resistance to oxidative stress and inflammation
- Stimulation of cell repair by autophagy
- The increase in the brain neurotrophic factor BDNF (brain-derived neurotrophic factor) promoting the growth and connections of neurons.
However, it should be noted that the intermittent youngster acts on the longevity of rodents if it is set up early. Although it still has positive effects on brain function or insulin sensitivity, it would not extend lifespan in mice if it was started at 10 months of age. This would correspond to around 40 years in humans (Goodrick et al., 1990). According to Professor Valter Longo, his restrictive diet of 4 days per month imitating the effects of fasting (see here) would not have this drawback.
With age, our circadian rhythm changes in the direction of a reduction in amplitude which, for example, affects sleep time which tends to shorten with age. Likewise, it would reduce the energy metabolism of our cells. Also, by increasing the amplitude of this rhythm, it would be possible to slow down the effects of aging. Today, this is a research avenue where intermittent fasting could be important.
It has been shown that young alternating shorts, such as various calorie restrictions, associated with the ingestion of fiber and probiotic substances (promoting intestinal bacterial growth) can improve immune tolerance, insulin sensitivity, repair of digestive mucosa, reduce inflammatory phenomena, stimulate mitochondrial function and the elimination of senescent cells. All of these effects go in the direction of improving longevity.
A 24-hour fast was studied in research carried out in Utah on 200 healthy people1. The results showed that the stress or hunger caused by fasting promoted the burning of fat, and led to a spectacular increase in the rate of growth hormones (GH), at the rate of 2000% in men and 1300% in wife. This hormone helps maintain muscle mass and regulate blood glucose levels, which lowers the risk of being insulin resistant or contracting diabetes.
Preserved muscle mass: many diets recommend consuming vegetables at will, but without sufficient protein intake, the first thing you will lose is not fat but muscle! Intermittent fasting would burn fat while preserving muscle thanks to the more massive release of growth hormones, real fat burners.
Purification of the organism: the liver is uncluttered, the transit improved and the intestine cleaned up.
The fight against blood pressure: cholesterol, triglycerides and free radicals drop.
Reduce the risk of cancer : Intermittent fasting helps fight free radicals and oxidative stress, which reduces the risk of cancer. In the case of diseased cells, these develop more slowly. Your immune system is strengthened.
Speeding the metabolism: There is an old myth lying around: skipping meals would reduce the metabolism, we would store more after a fast … that’s wrong!
Contrary to popular belief, not only does the metabolism not drop … but it increases!
Also thanks to hormonal changes, there is an increase in metabolism between 3.6 and 14%.
So you’ll be spending more energy in your day. This difference will be reflected on the scales…
In short: when you fast, you reduce insulin levels while increasing growth hormone levels. It has the effect of speeding up the metabolism. A triple advantage … especially when you want to lose weight.
Reduce chronic inflammation: Chronic inflammation is linked to many illnesses and minor health concerns. Skin problems (acne, psoriasis, etc.), allergies and rheumatism spoil the lives of many people. During the duration of the fast, the inflammation decreases sharply.
Restoring hormonal balance: Clear head: the fact of no longer putting all your energy into complicated digestions allows better blood circulation, and to have a clear mind.
In short, it is up to everyone to find a type of “diet” that suits them. Get informed, consult your health care professionals and find out about a type of “diet” before committing to it. One thing is certain, in all the frenzy of diets and “miracle” weight loss solutions, the whole team at Sporthèque invites you to find your own balance.
antiageintegral.com: Dr Jean-Luc Morel’ the secrets of intermittent fasting; does it help you live longer’passeportsante.net: ’is fasting really recommended’
Lotus-bouche-cousue.fr: ‘health benefits of intermittent fasting’
fasting.fr: ’intermittent fasting: 15 health benefits’