8 Science-Backed Benefits of Intermittent Fasting for Women
8 Science-Backed Benefits of Intermittent Fasting
We spend so much money on anti-aging products, super foods, supplements, and diet programs that are supposed to help us look better and shed weight. But what if the key to living longer, getting leaner, and looking younger were as simple (and cheap) as spending a little time being hungry?
Enter intermittent fasting. You’ve likely heard about this new “trend” in dieting. News flash: fasting is nothing new. Our ancestors “fasted” during times of scarcity. And millions of people fast regularly for religious reasons.
So, why is fasting suddenly so trendy? Is fasting just another fad? Or are the benefits for real?
What is intermittent fasting?
First off, intermittent fasting isn’t really a diet at all. Diets specify foods you should and should not eat, and the amounts of those foods to be eaten. Intermittent fasting focuses on meal timing and frequency of eating.
The interesting thing about human biology is that we are meant to be put under specific types of stress. It turns out that these specific stressors, though uncomfortable, are actually good for us in the right doses. Intermittent fasting is one of those types of stress. It appears to mimic our ancestral patterns of eating in such a way that it “turns on” parts of the genetic code that turn back the clock, and also positively affects hormones that make weight loss and maintenance easier.
Intermittent fasting focuses less on what you eat and more on when you eat.
8 Science-backed benefits of intermittent fasting
1. You may live longer. Fasting and calorie restriction is clearly linked to increased lifespan in animal studies. And while mouse biology doesn’t always translate directly to human health, it’s a good bet that giving your digestive system time to rest probably isn’t a bad thing!
2. Fasting is easier than straight up calorie restriction. Time and again the data shows that calorie-restricted dieting does not work. Why? You end up hungry all the time and your metabolism slows to compensate for reduced caloric intake. Contrast this with fasting where a person is able to eat normal amounts of food (just within a given time frame), and experience less overall hunger and increased metabolism.
3. Intermittent fasting boosts the immune system and may protect against cancer. Fasting appears to boost the immune system, which can lead to fewer colds, but may also reduce risk of cancer. For those diagnosed with cancer, there is evidence to show that fasting may make cancer cells more responsive to chemo.
4. More youthful appearance. Fasting causes cellular “cleansing” and turnover, also called autophagy. This enhanced cellular rejuvenation can leave you with younger-looking skin. But the benefits don’t stop there. Your body is made up of trillions of cells. That means the process of autophagy is good for your entire body, including your organs, brain, muscles, and skin!
5. Fat loss. Intermittent fasting creates a hormonal cascade in the body that favors fat loss through increased growth hormone, decreased hunger hormone, and elevated metabolism. In laymens terms that means you can eat the same amount of food, feel less hungry, and still lose body fat. Fasting also primes your body for fat loss by freeing up fatty acids stored in cells. This switch to “fat burning” is an ancient biological mechanism meant to keep us alive and energized in the absence of food.
6. Lowered risk of heart disease. Fasting is well known to increase insulin sensitivity and reduce triglycerides, cholesterol, and blood pressure. All positives for heart health.
7. Experience hunger intentionally. Okay, so this isn’t a “scientifically-backed” benefit of fasting, but it’s an important benefit, nonetheless. We’ve been taught to fear hunger. Many of us begin to panic at the first sign of hunger. The ability to “sit with” hunger is liberating. Hunger comes in waves and once you realize that it’s just a feeling, and that it will go away, it’s empowering!
8. Intermittent fasting is cheap. Again, is there science behind this? Maybe not. But I don’t think it takes a mental leap to realize that not eating is…well…free.
Intermittent fasting can be uncomfortable, the benefits may far outweigh the temporary discomfort!
Who should NOT try intermittent fasting?
Children
Pregnant women
Diabetics (fasting is shown to be beneficial for Type 2 diabetics, but should only be undertaken with the care of a qualified medical professional.)
People on medications that control blood sugar and/or blood pressure (fasting is shown to be beneficial for people who have hypertension and diabetes, but can be dangerous when coupled with medications that control blood sugar and blood pressure)
Men and women who have a history of disordered eating
Will intermittent fasting work for me?
My answer to that is: I don’t know. If there was one single diet that worked for all people, we’d all be on it, problem solved. But that’s simply not the case. Every human is an individual with a unique and complex biochemical makeup. What works for me may not work for you, and vice versa.
I spent a long time dieting…then being really against any kind of dieting…and now I’ve taken on a new philosophy: experiment, take what works, and leave what doesn’t. You see, I realized that I learned valuable skills and lessons from each diet I went on. So, diets aren’t all bad. These days I view dieting like trying on clothes. Sometimes I try on a new outfit and it fits perfectly and accentuates my best features. And then there are those outfits that look great on the mannequin…but not so much on my body.
Dieting and lifestyle switches are much the same way. You can learn a lot about yourself and find a diet that works for you by “trying them on”.
Are you ready to “try on” intermittent fasting?
Sign up for FastTrack to Intermittent Fasting for Women! This is a group coaching program that will allow you to “try on” intermittent fasting. Click right here to learn more and get signed up right now! Next group starts soon!!!
