Intermittent fasting has been shown to decrease inflammation, which is a common underlying factor in many chronic diseases, through several different mechanisms. Let’s take a look at some of these mechanisms involved in reducing inflammation. Reducing Oxidative Stress Intermittent fasting has been shown to reduce oxidative stress, which is a state of imbalance between the […]

Introduction One of the most fascinating aspects of intermittent fasting is its ability to trigger autophagy, a natural cellular process that plays a critical role in maintaining overall health. Let’s dive deep into the science behind autophagy and how intermittent fasting stimulates this powerful mechanism. Autophagy, derived from the Greek words “auto” (self) and “phagy” […]

Introduction Mitochondria are often referred to as the “powerhouses” of the cell because they generate energy in the form of adenosine triphosphate (ATP), which is used to fuel various cellular processes. Mitochondria have a unique structure, consisting of an outer membrane and an inner membrane. The outer membrane is permeable and allows small molecules to […]

Intermittent fasting has been shown to improve cognitive function and mental health through a range of physiological and psychological mechanisms. The physiological and psychological mechanisms behind these benefits are complex and interconnected. Let’s discuss them. Enhancing Brain Plasticity Intermittent fasting has been shown to enhance brain plasticity, which is the ability of the brain to […]

Metabolic adaptation, also known as adaptive thermogenesis, is the phenomenon where your body adjusts its metabolic rate in response to changes in caloric intake and physical activity. Metabolic rate refers to the amount of energy your body uses to perform various bodily functions, such as breathing, circulating blood, and digesting food. Your metabolic rate is […]

Intermittent fasting can have significant impacts on energy balance and body composition. By reducing energy intake, intermittent fasting can create a negative energy balance, where the body burns more calories than it consumes. This can lead to weight loss and improvements in body composition. Additionally, intermittent fasting can improve energy expenditure, increasing the number of […]

Hormones play a crucial role in regulating various bodily functions, including hunger, metabolism, and energy production. Let’s discuss the intricate relationship between intermittent fasting and hormones and how it affects your body’s chemical reactions. Insulin Insulin is a hormone produced by the pancreas that regulates the levels of glucose (sugar) in the blood. When we […]

16/8 Method Protocol Here are step-by-step instructions for completing an intermittent fast using the 16:8 method. Determine your eating and fasting windows The 16/8 method involves fasting for 16 hours each day and eating during an 8-hour window. Some people find it easiest to fast through the night and into the morning, as sleeping hours […]

Intermittent fasting can have a significant impact on nutritional intake, and it is important to ensure that nutrient needs are being met during the periods of eating. I usually recommend a superfood drink mix, MCT oil, and a protein drink while on an intermittent fast. These supplements can also prevent overeating during the “eating phase” […]

Various diets can be combined with intermittent fasting to optimize health benefits and achieve specific goals. Two popular options are the paleo and keto diets. The paleo diet is based on the premise of consuming foods that our ancestors would have eaten during the Paleolithic era, emphasizing whole, unprocessed foods like lean meats, fish, fruits, […]