23 Intermittent Fasting Benefits in 2022

Are you ready to take your health, fitness, and mental clarity to the next level?

What if I told you there’s a drug out there that can increase weight loss, boost your lifespan, better your heart health, and improve brain health as well. 

It’ll also decrease bad cholesterol levels which could help prevent diabetes or cancer from developing! 

Not only does this stuff come without any side effects but it has been practiced by our ancestors since time immemorial–wow!! That drug, my friends, is … Intermittent Fasting. TAKE ME TO THE LIST!

Intermittent fasting has been shown time and again to be one of the most effective ways to lose weight, improve cardiovascular health, and increase lifespan. 

It’s also been shown to be incredibly simple – all you have to do: is skip a meal now and then! 

Try it a couple of days a week and see what I mean! TAKE ME TO THE LIST.

Imagine how great you’ll feel when you finally see the number on the scale drop, your cholesterol levels improve, and your mental clarity skyrocket?

With intermittent fasting, it’s all within reach – so why wait?

Start intermittent fasting today, CLICK HERE to see all the benefits.You won’t regret it!

In this blog post, we will discuss the top 25 benefits of intermittent fasting!

WHAT ARE 25 INTERMITTENT FASTING BENEFITS?

HERE’S THE LIST:

1. THINKING AND MEMORY

2. CARDIOVASCULAR DISEASE BENEFITS

3. PHYSICAL PERFORMANCE

4. TYPE 2 DM, ⬆️ BLOOD SUGAR REGULATION, ⬆️BLOOD SUGAR CONTROL

5. OBESITY

6. PREVENTS CANCER

7. REDUCE STRESS AND INFLAMMATION

8. EXTEND LIFE SPAN

9. BETTER FOR TIME MANAGEMENT

10. SAVE MONEY, HELP THE NEEDY

11. KEEP YOUR EXERCISE CAPACITY AND METABOLIC RATE

12. TISSUE HEALTH BENEFITS

13. CHANGES IN INSULIN LEVEL

14. CHANGES IN HUMAN GROWTH HORMONE LEVEL

15. CELLULAR REPAIR

16. GENE EXPRESSION

17. LOSING WEIGHT

18. REDUCE INSULIN RESISTANCE

19. AUTOPHAGY

20. BETTER OUTCOME FOR STROKE PATIENTS

21. BOOSTED BRAIN FUNCTION

22. NEUROPLASTICITY FROM METABOLIC SWITCHING

23. SLEEP

1.)THINKING AND MEMORY

Intermittent fasting is a dietary practice that cycles between periods of fasting and eating.

It is also known as intermittent energy restriction.

This type of diet has become increasingly popular over the past few years because of its potential health benefits, including weight loss, improved mental clarity and decreased inflammation.

Intermittent fasting has been shown to boost brain health by promoting the growth of new nerve cells and protecting existing ones.

Studies have also shown that intermittent fasting can enhance memory and cognitive function.

In addition, intermittent fasting may help to protect against age-related neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

So if you’re looking for a way to improve your thinking and memory, intermittent fasting could be a good option to try. BACK TO LIST.

2.)CARDIOVASCULAR DISEASE BENEFITS

Intermittent fasting is an intermittent dietary regimen in which you cycle between periods of fasting and eating. 

It does not necessarily mean starving yourself, but rather making strategic choices about when you will eat.

Many people find that intermittent fasting has a number of benefits for their health, including improved cardiovascular health.

There are a few different ways to do intermittent fasting, but one of the most popular is alternate day fasting. 

This involves fasting for 24 hours followed by 24 hours of eating normally.

You can also do shorter fasts, such as 16 hours of fasting followed by 8 hours of eating. Some people do intermittent fasting every day, while others do it a few times per week.

If you are interested in intermittent fasting, it is important to consult with your doctor first, especially if you have any history of eating disorders.

Intermittent fasting can be safe for most people, but it is not recommended for those who are pregnant or breastfeeding, or for children and adolescents.

If you have any other medical conditions, such as diabetes, it is also important to speak with your doctor before starting intermittent fasting. BACK TO LIST.

3.)PHYSICAL PERFORMANCE

Cardiovascular benefits are one important reason to intermittent fast.

Prolonged exercise results in cardiovascular adaptations that persist even during periods of inactivity, and these adaptations lead to physiological benefits such as improved blood pressure control and increased heart function.

In addition, prolonged fasting has been shown to be associated with meaningful changes in various health markers, including low-density lipoprotein cholesterol, triglycerides, fasting glucose, and insulin levels.

As a result, intermittent fasting can be a powerful tool for improving cardiovascular health. BACK TO LIST.

4.)TYPE 2 DM, ⬆️ BLOOD SUGAR REGULATION, ⬆️BLOOD SUGAR CONTROL

If you’re looking to drop weight and keep type 2 diabetes in check, intermittent fasting might be the way to go.

Essentially, intermittent fasting is about taking regular intermittent breaks from eating food – it can range from one day of no food up to several days of intermittent eating patterns.

Studies have shown that intermittent fasting can improve insulin sensitivity and help regulate blood sugar levels in those suffering from type 2 diabetes.

Not only that but intermittent fasting has been linked with lowered cholesterol levels, improved mental clarity, increased energy levels and much more.

So if you’ve been wondering what the answer was for mastering your diabetes while simultaneously losing weight, look no further than intermittent fasting! BACK TO LIST.

5.)OBESITY

While losing weight is hard work, there’s no denying that intermittent fasting offers a valuable strategy for losing those sticky pounds.

Though it may seem counter-intuitive to skip meals or limit the hours in which you eat, research suggests that time restricted eating can actually kick-start the weight loss process in both healthy and obese individuals alike.

Intermittent Fasting for weight loss – a method of eating that alternates between rising and fasting periods – may be the key to fat loss, not to mention optimal heart health!

This is just one of many benefits of fasting. It’s a great way for obese adults to reduce body fat; research has found that fasting increases fat mass loss.

And that’s not all: studies also show that intermittent fasting can lower blood pressure, body weight, and ldl cholesterol.

So get ready to become healthier and happier through fasting – you don’t have to eat fewer calories.

I reccommend that during your eating window to increase your lean protein meals per week, this is great but not necessary to start! This will improve your body composition in a favorable manner.

Don’t worry though; you don’t have to worry about your metabolism slowing down if that’s one of your chief concerns.

Intermittent fasting does not affect your metabolic rate; it works by enabling the body to access stored up fat reserves instead of relying on recently ingested food sources.

So go ahead, give try skipping meals when you don’t feel hungry – those pounds will likely come off quicker than you think! BACK TO LIST.

6.)PREVENTS CANCER

You may be wondering what the effects of intermittent fasting are on cancer. 

While some systematic reviews of intermittent fasting published in recent years have suggested that a routine of time restricted eating can have impressive benefits, new research about these effects on cancer have revealed something even more remarkable.

Clinical trials concerning the combination of intermittent fasting and chemotherapy have determined that when it is added to this popular treatment, it positively increases common lymphoid progenitor cells (CLPs) and tumor infiltrating lymphocytes (TILs).

In fact, these powerful cells are even able to find and kill tumor cells! 

Who knew adding some fasting into the equation would increase beneficial results to such an astonishing degree? BACK TO LIST.

7.)REDUCE STRESS AND INFLAMMATION

As a physician I know incredible our bodies are. Without our immune system, we may not have survived as far as we have. 

And although this immunity can make certain chronic diseases arise, the anti-dote is Intermittent Fasting.

Recent human studies demonstrate how benefits of intermittent fasting can activate the NLRP3 gene and reduce the expression of NF-kB, TNF and IL1B genes – benefits that have been backed up by randomized controlled trials in several groups of study participants.

Indeed, intermittent fasting has its multiple benefits, particularly when it comes to managing chronic diseases caused by an overly “hyper” immune system.

So if you’re looking for ways to live your best life and stay healthy, consider giving intermittent fasting a shot! BACK TO LIST.

8.)EXTEND LIFE SPAN

If you really want to put on the brakes on the aging process, Intermittent Fasting can be one fantastic way to go about it.

Alternate day fasting or skipping meals help change your epigenomic and metabolic pathways.

This is done by events such as lowering mTOR kinase, increasing SIR deacetylases, DNMT’s, TNF and IL1B genes.

IF will also provide you with more “healthy” years to life rather than disease ridden ones. Who doesn’t want that?

So if you’re serious about turning back the clock, intermittent fasting may just be a game-changer. BACK TO LIST.

9.)BETTER FOR TIME MANAGEMENT

Did you know that weight loss can literally be as simple as rearranging your day?

Alternate-day fasting and time-restricted eating are fast-growing weight loss strategies, and the best part is they actually free up hours in the day!

Imagine how many workout classes you could attend or how many projects you’ll finish when you don’t have to prepare breakfast, lunch, and dinner.

Think about it, when we don’t spend time making/ discussing/ eating/ digesting (going to the bathroom), that’s time for us to focus on something more productive.

In my case, weight loss coupled with freeing up a few extra hours of the day has been nothing short of game-changing.

So if weight loss is top of mind for you like it was for me – give fasting a try and live life energetically! BACK TO LIST.

10.)SAVE MONEY, HELP THE NEEDY

What if I told you that by skipping breakfast, you can save money to feed the poor, or just save a few extra bucks for yourself?

Intermittent fasting is becoming increasingly popular and it’s a great way to reduce calorie intake, lose weight healthily, and free up money to put towards good causes.

Sure skip 18-24 hours of meals will sound counterintuitive but that caloric restriction can come with mutliple benefits.

So skip those empty calorie morning snacks and opt for a healthier alternative like black coffee; you won’t only benefit physically but you might help out the less fortunate too! BACK TO LIST.

11.)KEEP YOUR EXERCISE CAPACITY AND METABOLIC RATE

If weight loss is your goal, consider skipping breakfast and getting into an alternate day fasting routine.

Intermittent fasting has been shown to have numerous health benefits while still allowing you to exercise at the same capacity as before.

Unlike dieting, when you fast, your metabolism is not slowed down so you get to enjoy weight loss without compromising your ability to stay active – it’s a win-win situation!

So if weight loss is what you want but dieting isn’t helping you get there, give intermittent fasting a try! BACK TO LIST.

12.)TISSUE HEALTH BENEFITS

Unlock the power of intermittent fasting and see how it can instantly transform both your physical and mental state!

This intermittent fasting routine, compared to continuous calorie restriction, presents a unique potential for significant health benefits.

You’ll find to skip breakfast is one of the quickest and most powerful tricks in your toolbox to improve you wellness.

What’s more, intermittent fasting causes both insulin levels to decrease and the Human Growth Hormone (HGH) to increase – this means that, not only are you burning calories faster, but your cells have initiated important cellular repair processes and changed some of the genes they express.

In other words – intermittent fasting is one powerful tool that will help you maximize your energy throughout the day! BACK TO LIST.

13.)CHANGES IN INSULIN LEVEL

Don’t let the intermittent fasting routine intimidate you – with all its effects, intermittent fasting can be just what the doctor ordered!

With intermittent fasting, we see a decrease in insulin spikes, as there is no sugar load. This increase in sensitivity means that when you do secrete insulin, it works even more efficiently than usual.

So don’t fear intermittent fasting – harness its power to reach your fitness or weight-loss goals! BACK TO LIST.

14.)CHANGES IN HUMAN GROWTH HORMONE LEVEL

No secret here. Skip breakfast and forget your typical low calorie diet as they can negatively affect your HGH levels. Yes, I said skip them!

Now don’t worry, I’m not trying to promote unhealthy habits here – the solution is intermittent fasting.

If done right (which means following specific instructions), it will be just the boost your HGH needed to maintain lean body mass and bone growth. 

Increasing muscle mass, count me in. How about lean mass, sign me up also!

Believe me, fasting isn’t such a bad thing – in fact, it has quite remarkable effects that you’ll love! BACK TO LIST.

15.)CELLULAR REPAIR

Have you been looking for ways to boost your body’s natural ability to maintain itself?

Animal studies have shown that caloric restriction through intermittent fasting and a ketogenic diet can have incredible effects on your biology.

It has been observed that these diets can help reduce levels of glucose and insulin, while also allowing increased usage of ketones. 

These changes are powerful: they lead to stress resistance, cellular repair, mitochondrial biogenesis and even enhanced caloric maintenance processes. It is truly a substance-free way of getting your health and wellness back on track! Minimalism and Fasting, who knew? BACK TO LIST.

16.)GENE EXPRESSION

It’s hard to believe that by just eating one meal a day, you could actually increase your longevity and improve your health.

It sounds like a fad diet or hard-to-believe myth – but it makes scientific sense!

Animal models have shown that intermittent fasting – like only eating one meal in a day – can have effects on our bodies’ inflammation such as NLRP1&2, IL-1b, IL-18.

This is even more remarkable when you look at the effects of fasting on SIRT genes. These metabolic sensors of nutrient availability are basically linked to our longevity -so with the effects of fasting, we’re talking about increasing vitality and life expectancy.

Who knew being healthy was so simple? All it takes is smart food choices, some self-control and understanding the effects of intermittent fasting! BACK TO LIST.

17.)LOSING WEIGHT

Are you looking for a healthy diet that will burn fat and help you lose weight? Intermittent fasting might be the weight loss method of your dreams.

The unique selling point of Intermittent Fasting is that, unlike calorie restriction, it won’t slow down your metabolism making it harder to shed those extra pounds.

You’ll only have to adopt one meal in a day while the rest remains normal.

Bar none, this could very well be one of the most awesome weight loss methods yet. So go ahead and give intermittent fasting a chance! It just may be your ticket to healthy and sustainable weight loss success. BACK TO LIST.

18.)REDUCE INSULIN RESISTANCE

Intermittent fasting is the key to real weight loss.

How it works is simple – instead of three meals a day, have one meal. (Skip breakfast and eat lunch for example)

This keeps your body from experiencing spikes of insulin throughout the day, and keeps your cells sensitive to when it does get secreted. (fasting insulin levels are lower) And on top of that, you still get to eat what you want in terms of diet!

So over time, only eating once can serve as quite an efficient diet regimen. That’s why I recommend healthy eating of one meal a day – that’s all you need for better insulin regulation and sustainable weight loss! BACK TO LIST.

19.) AUTOPHAGY

Autophagy means “Self-eating”

This is just a scientific way to say that your body periodically cleans out cellular garbage – only the stuff you don’t need anymore.

Try this trick: only eating one solid meal every couple of days will help to induce Autophagy.

Intermittent fasting schedules are one of the best ways to trigger this important process, hitting two birds with one stone – weight loss and general cleansing. Who’d have thought something so easy could be so powerful? BACK TO LIST.

20.)BETTER OUTCOME FOR STROKE PATIENTS

The idea of only eating one meal a day, as opposed to gobbling down many medications after stroke may sound too good to be true, but intermittent fasting could revolutionize the way we approach recovery from stroke.

Research has found that in animal studies it may reduce tissue damage and neurological deficits after a stroke by reducing levels of oxidative stress, excitotoxicity, and cell death pathways.

It’s not just about experiencing a “better outcome” either: alternating between normal diets and the only-one-meal approach can bring dramatic changes in clinical health markers that point toward improved overall lifestyles! BACK TO LIST.

21.)BOOSTED BRAIN FUNCTION

Want to give your brain a boost? IF and calorie restriction might just be the key.

Throughout normal days, our normal diet can tire and clog our brains and bodies as food breaks down in our stomachs, but when you introduce daily time restricted fasting, you’re providing amazing benefits for your mental performance!

During food restrictions, norepinephrine is released which boosts our alertness, autophagy increases to scoop up any residual toxins that need removing from our system and naturally decelerates the aging process.

All of which contributes to metabolic switching – the perfect environment for increasing neuroplasticity in the brain for better focus and function. So if supercharging those thought bubbles is what you’re after, daily fasting could be the answer. BACK TO LIST.

22.)INCREASES NEUROPLASTICITY FROM METABOLIC SWITCHING

Intermittent fasting has been touted as a great way to increase neuroplasticity and metabolic switching.

What’s that, you ask? Basically, as our ancestors evolved, those who were able to stay fit, agile and healthy in a famine-like state tended to outlast the rest-and intermittent fasting can help us tap into this ability.

It comes down to eating periods, normal eating, complete fasting or eating fewer calories on certain days. During these fasting periods, our liver glycogen depletes, allowing us to enter ketosis which is an optimal state for brain function, not to mention depleting fat stores.

This has been proven to positively impact neuronal pathways related to cognition and mood as well as other signaling pathways that bolster the brain’s resilience against injury and disease. Truly remarkable! BACK TO LIST.

23.)SLEEP

While insufficient evidence exists and no systematic review has been conducted to thoroughly assess the benefits of intermittent fasting on sleep, beneficial possibilities exist.

For example, aligning your eating window with the rising and setting of the sun. In theory, this could reinforce one’s circadian rhythm.

Surprisingly though, research findings have been inconclusive as no clear-cut outcomes have emerged that suggest an advantage.

But this does not mean that intermittent fasting has a detrimental effect on sleep schedules either. It remains to be seen whether more conclusive evidence will emerge in due course of time! BACK TO LIST.

IN CONCLUSION:

The days of grueling calorie counting and dieting are over! Intermittent fasting is the new way to lose weight without any hassle.

Fasting for weight loss is simple, and all it takes is tightening up your eating window and cutting one or two meals out of your weekly habits.

Don’t eat breakfast one day! Caloric intake may be the same, but the trick is calories consumed during your eating window changes.

Try skipping one or two meals per week.

The benefits of fasting and time restricted feeding, are obvious!

Give intermittent fasting a chance – you might be surprised about how easy it is!

Frequently Asked Questions (FAQ’s)

WATER OK ON THE FAST?

Yes water is great. Black coffee works, tea works. The more calorie restriction from Carbohydrates the better.

ISN’T SKIPPING BREAKFAST BAD?

Breakfast skippers are usually doing it for unhealthy reasons. But Intermittent Fasting is planned, and our plan is to eat a healthy diet or the meals ahead. Make no mistake, healthy eating and healthy fasting go hand in hand.

CAN I TAKE VITAMINS WHILE FASTING?

Yes, fat soluble vitamins like A, D, E, K are fat soluble, so better with a fatty meal.

WILL FASTING CAUSE MUSCLE LOSS?

All weight loss can cause muscle loss, make sure your protein intake is sufficient. Furthermore one study revealed there was less muscle loss with IF vs caloric restriction

Should children fast? Should pregnant mothers fast?

I dont think so, I would rather my children not fast until they are fully grown, mentally and physically. A pregnant mother is feeding 2, and a nursing mother is supplying herself and baby, not the time to fast.