Tag: Intermittent Fasting
Intermittent Fasting and Liver Health: The Surprising Benefits You Must Know About
Did you know intermittent fasting can also improve your liver health?
In this article, we explore the connection between intermittent fasting and liver health, understand the benefits of intermittent fasting on the liver, and present our conclusions based on scientific facts. So hop on as we begin our journey into intermittent fasting and its effects on liver health.
Intermittent Fasting and Health Benefits
For the uninitiated, intermittent fasting involves cycling between periods of fasting and eating. This abstinence period is known as the fasting window. Few practice it daily by staying away from calories for several hours each day, and the others do not eat anything for a couple of days or more each week. After the fast gets over, you are supposed to consume your daily requirement of calories in what is known as the feeding window.
Owing to its popularity, multiple intermittent fasting schedules have been devised. The most popular ones are 16/8, where you fast for 16 hours and eat in the remaining eight-hour window; the 5/2 approach, where you eat normally for five days a week and limit calorie intake to 500-600 calories on two non-consecutive days; and One Meal A Day fasting, where you fast for the entire day, and only have one meal at the end of the day.
There are other, more demanding intermittent fasting plans, too. If you are a hardened dieter, you could try a 3-day fast or even a monk fast, where you fast for 36 hours. Based on the schedule you follow, there are many amazing benefits that you can accrue from intermittent fasting. Here are some of them:
Weight loss
Reduction in insulin resistance [1]
Possible cancer prevention (though not yet proven)
Improvement in heart health [2]
Brain health improvement and prevention of neuro-diseases like Alzheimer’s
Anti-aging effects [3]
Reduction in chronic inflammation [4]
Of all the benefits of intermittent fasting, the most sought-after is weight loss. Many people who have given up on traditional dieting find new hope in intermittent fasting. It is recommended that they start with a light fasting schedule, possibly 12/12, and gradually work toward more demanding IF routines like OMAD or Alternate Day Fasting.
Liver’s Role in the Body
The liver is the body’s largest solid internal organ and performs several crucial functions. It is responsible for processing nutrients from food, producing bile to help with digestion, playing an important role in regulating blood sugar levels in the body, and removing waste and toxins from the blood. It is also responsible for medication breakdown and storing minerals and vitamins in the body. If the liver does not function optimally, it can lead to health issues like fatty liver, cirrhosis, and hepatitis.
Relation Between Fatty Liver and Cellular Mitochondria
Much research has been done on the potential benefits of intermittent fasting on animal health and mitochondrial functioning. Mitochondria are cellular components that are responsible for the metabolism of energy. Before moving into this topic, it is important to note that most studies on IF and mitochondria have been done on animals. Hence, no definitive claims can be made that it will be observable in humans too.
Scientists believe improper mitochondrial functioning plays a huge role in non-alcoholic fatty liver disease. This theory is based on the fact that the mitochondria are responsible for the metabolism of fatty acids. NAFLD is partly caused by improper fat metabolism, where the fat ends up in the liver.
Intermittent Fasting and Fatty Liver
A systematic review and meta-analysis done in 2021, published in Frontiers of Nutrition, discovered that intermittent fasting could reduce liver enzymes in people with fatty liver disease. [5]
In this meta-analysis, most of the studies were conducted on participants observing Ramadan fasting, a close replication of the 16/8 fasting regime, where you fast for 16 hours and eat your food in the remaining eight-hour window.
Another 2021 systemic review and meta-analysis published in Diabetes Research And Clinical Practice confirmed the positive relationship between Ramadan fasting and decreased liver enzyme levels. [6]
Again, there was a 2019 randomized controlled trial by Scientific Reports that found that alternate-day fasting (with participants following 18/6 fasting every other day and eating 70% of usual food intake on the fasting days) reduced the enzyme levels in the liver, and also improved some markers of liver scarring and liver fat accumulation. [7]
In all the above studies, we cannot say with certainty that the results achieved by following the fasting protocols were independent of the weight loss that participants experienced. It has only been suggested (not proven yet) that intermittent fasting can improve the liver’s health independent of calorie restriction/weight loss because IF changes how our bodies utilize energy, favoring fat metabolism.
These results are encouraging, and you can certainly try intermittent fasting to beat non-alcoholic fatty liver disease, provided you also consider other things like diet optimization, physical activity, and strategic supplementation.
Intermittent Fasting, Liver Health, and Diabetes Prevention
In 2020, Australian researchers used modern analytical tools to try and understand how intermittent fasting works and its association with the liver to help prevent diseases. A study on mice found that 12 hours of daily intermittent fasting for 30 days reduced liver mass significantly and improved blood glucose levels. [8]
By studying the effect of proteins on mice’s liver, which can be suitable human biological models, scientists have come to a better conclusion about how fasting can reprogram liver proteins. The researchers found that the HNF4 protein is responsible for the regulation of a large number of proteins and that it plays a role in intermittent fasting.
Dr. Larance, who headed the research, says, “For the first time, we showed that HNF4-(alpha) is inhibited during intermittent fasting. This has downstream consequences, such as lowering the abundance of blood proteins in inflammation or affecting bile synthesis. This helps explain some of the previously known facts about intermittent fasting.”
During the study, it was also discovered that alternate-day fasting was responsible for changing the metabolism of fatty acids in the liver. This is vital knowledge that can be applied to find improvements in glucose tolerance and diabetes regulation.
Besides this, intermittent fasting can also reduce liver inflammation, thereby helping prevent liver diseases like fatty liver and liver cancer.
Tips For Maintaining a Healthy Liver
The liver is undoubtedly one of the most important organs in the body. If the liver stops working, toxins accumulate in the body, food cannot be digested, and medications will never leave the bloodstream. Here are some ways in which you can care for your liver.
Limit or Stop Alcohol Consumption
You are mistaken if you think only people with severe alcohol addiction get liver diseases like liver cirrhosis. Even 4 ounces of hard liquor (for men) and 2 ounces (for women) can start to scar your liver. Hence, highly regulate or abstain from alcohol. It is your best shot at avoiding liver disease.
Wash Vegetables and Avoid Toxins
Any vegetables you buy from the local market must be washed thoroughly before cooking. These vegetables have toxic chemicals sprayed on them to make them look fresh, which can have disastrous consequences for your liver’s health.
Prevent Hepatitis A, B, and C
Hepatitis A and B are viral liver diseases. Get yourself immunized if you think you may be at risk. Hepatitis B and C can become chronic and destroy the liver. They are transmitted through blood and other body fluids, so practice safe sex. Hepatitis A is spread through contaminated water and food, so wash your hands thoroughly as a safety practice.
Keep an Eye Out for Medications and Herbs
Many medications and drugs can be toxic to the liver. Please do your research thoroughly before taking any medicines.
Exercise and Eat Right
Keep fatty liver disease at bay by exercising regularly to avoid obesity. Also, eat the right kind of food.
How to Incorporate Intermittent Fasting into Your Schedule for a Healthy Liver?
If you want to assimilate intermittent fasting into your lifestyle to boost your liver health, you must start small. Begin with 12/12 fasting, where you fast for 12 hours and eat in the remaining 12-hour window. This method is great for the initial week of intermittent fasting. Gradually, you can work up to 14/ 10 fasting, fasting for 14 hours daily and eating your meals in the remaining 10-hour window.
Once you get used to 14/10 fasting, ramping up the fasting hours is easy. Attempt 16/8 fasting at this point, where you fast for 16 straight hours daily and consume all your meals in the remaining nine hours. After you are comfortable with the 16/8 regimen and have been practicing it for a few weeks, you should take it a notch higher, especially as the good results start showing.
Experienced intermittent fasters can easily do the “One Meal A Day” (OMAD) plan, where you eat only one meal daily and fast for the remaining time. Some graduate to a three-day fast or monk fast after doing OMAD for some time.
Frequently Asked Questions
What are the warning signs that your liver is not alright?
Here are the telltale signs that something is wrong with your liver:
Jaundice, yellowing of the eyes and skin
Pain and distention of the abdomen
Swelling in the lower legs
Forgetfulness and confusion
Dark colored urine
Pale colored stool
What foods are good for the liver?
Many foods have specific antioxidants and compounds that support liver function and repair. You can have blueberries, fatty fish, grapefruit, cranberries, olive oil, and broccoli.
What can I drink tea to flush my liver?
It is not possible to completely flush the liver. However, you can have beverages rich in antioxidants like tea, coffee, and beetroot juice to detoxify as much as possible.
Conclusion
Intermittent fasting comes with a host of benefits, including improved liver health. Studies have shown that it can prevent fatty liver disease. It also helps the liver maintain insulin levels and prevent type 2 diabetes. Intermittent fasting, according to studies, can also improve insulin sensitivity, reduce inflammation in the liver, and reduce liver fat.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.0
References
Sathananthan, Matheni, et al. “Six And 12 Weeks of Caloric Restriction Increases Β Cell Function and Lowers Fasting and Postprandial Glucose Concentrations in People With Type 2 Diabetes.” OUP Academic, 1 Sept. 2015, https://doi.org/10.3945/jn.115.210617.
Mani, Kartik, et al. “Lysosomes Mediate Benefits of Intermittent Fasting in Cardiometabolic Disease: The Janitor Is the Undercover Boss.” PubMed Central (PMC), 14 Sept. 2018, https://doi.org/10.1002/cphy.c180005.
Alirezaei, Mehrdad, et al. “Short-term Fasting Induces Profound Neuronal Autophagy.” PubMed Central (PMC), 14 Aug. 2010, https://doi.org/10.4161/auto.6.6.12376.
Alam, Iftikhar, et al. “Recurrent Circadian Fasting (RCF) Improves Blood Pressure, Biomarkers of Cardiometabolic Risk and Regulates Inflammation in Men.” PubMed Central (PMC), 19 Aug. 2019, https://doi.org/10.1186/s12967-019-2007-z.
Yin, Cong, et al. “Effect of Intermittent Fasting on Non-Alcoholic Fatty Liver Disease: Systematic Review and Meta-Analysis.” Frontiers, 11 June 2021, https://doi.org/10.3389/fnut.2021.709683.
“The Effects of Ramadan Intermittent Fasting on Liver Function in Healthy Adults: A Systematic Review, Meta-analysis, and Meta-regression.” The Effects of Ramadan Intermittent Fasting on Liver Function in Healthy Adults: A Systematic Review, Meta-analysis, and Meta-regression – ScienceDirect, 14 July 2021, https://doi.org/10.1016/j.diabres.2021.108951.
Johari, Muhammad Izzad, et al. “A Randomised Controlled Trial on the Effectiveness and Adherence of Modified Alternate-day Calorie Restriction in Improving Activity of Non-Alcoholic Fatty Liver Disease – Scientific Reports.” Nature, 2 Aug. 2019, https://doi.org/10.1038/s41598-019-47763-8.
Ma, Jianbo, et al. “Effects of Intermittent Fasting on Liver Physiology and Metabolism in Mice.” PubMed Central (PMC), 5 July 2021, https://doi.org/10.3892/etm.2021.10382.
Fasted Running Explained: Benefits and Precautions
Intermittent fasting is the latest buzzword in fitness circles. Practitioners of this form of calorie control swear by it as a means to achieve a better state of being. Athletes, in particular, are especially gong-ho about intermittent fasting, claiming that it helps them maximize their muscle gain while boosting metabolism.
One of the most popular fitness trends out there nowadays is fasted running. Those who practice it say that it has made a world of difference to their fitness levels while helping them shed fat. This article delves into the world of fasted running, looking into its pros and cons, and tries to give you a ringside view into what is now undoubtedly a major health trend.
Fasted running is popular for two main reasons. Firstly, there is a camp of followers who feel they do not have sufficient time in the morning to eat before going on a run. They also find that running on a full stomach causes cramps. The other camp of followers goes for fasted runs because they want the added benefits of running on an empty stomach, like fat loss.
A Quick Look at Intermittent Fasting
Intermittent fasting involves going without food for a certain number of hours a day and consuming all your calories in the remaining hours. These periods are known as the fasting window and feeding window, respectively. It has been claimed that intermittent fasting helps to lose weight, improve insulin levels, improve cardiovascular health, improve brain health, and potentially prevent cancer.
During fasting, the body uses up all its glycogen stores for energy and undergoes a metabolic switch wherein it enters a state known as ketosis. In ketosis, the body breaks down its fat stores to make ketone bodies that fuel the body in the absence of glycogen.
Intermittent fasting is a favorite with athletes as it helps them build more muscle while boosting their metabolic rates. Anabolic fasting, in particular, helps with this. From rank beginners to hardcore fasters, intermittent fasting has something for everyone. It has various routines and schedules that can be customized according to your needs.
During fasting, it is important to drink enough water to stay hydrated. If you feel hungry, go for a shot of lemon water to keep yourself satiated. If you are starving, sip a cup of bone broth during your fasting window. Remember, you must avoid consuming any calories during the fast to reap the maximum benefits of intermittent fasting.
What is Fasted Running?
Simply put, fasted running means that you run on an empty stomach. Another way of defining it is that you run after going through a long period without food. The majority of people practice fasted running as the very first activity in the morning before they have breakfast or consume any kind of pre-run snacks.
Running is an intense activity that requires lots of energy. This is why eating normally in the non-fasting hours leading up to the running time is crucial. This means you must consume enough nutrients to get sufficient energy to take care of running demands and other activities in your daily routine. Based on the caloric intake and volume of the last meal you had, if four hours have passed after your last snack or six hours have passed after your last meal, you are doing fasted running.
Besides getting sufficient energy for your running sessions, looking after hydration and recovery is also important. Depending on the kind of intermittent fasting you are doing, fluids may or may not be a part of your schedule. It is very important to be hydrated adequately to compensate for the fluid and salt loss during running.
You must also consider recovery after the running session. You need to pay attention to your running schedule so that you can plan your fasting periods to accommodate recovery times. During recovery, your body will have to replenish the energy it burnt during your exercise session. To do this, it has to have a ready supply of sugars, nutrients, and amino acids.
Related: Calories Burned Running Calculator
Benefits of Fasted Running
There are quite a few benefits attached to fasted running. Check them out here:
Fasted Running Could Increase Fat Oxidation
Fasted running increases fat oxidation, meaning that a larger percentage of calories you burn as you run comes from stored body fat instead of stored glycogen in the muscles. Your body has limited glycogen stores in the skeletal muscles and the liver; these levels will go down overnight during fasting.
An athlete who is endurance trained can store up to 2,000 calories in the form of glycogen in the muscles and the liver, while other runners can store about 1,500 calories. This is why, when doing fasted running, your body will try to conserve these limited glycogen levels and instead burn fat for energy.
A study has shown that you can burn 20% more fat during endurance training, like running on an empty stomach. [1]
Fasted Running Could Improve Digestive Problems
If you have a sensitive stomach, you might find that fasted running reduces gas, side stitches, cramping, bloating, and runner’s trots. Studies have discovered that you are more likely to have nausea while running if you are running on a full stomach. [2]
During exercise, blood gets diverted from the digestive tract to meet the enhanced oxygen demands of muscles. Your digestion will cease, and anything sitting around your stomach will stay there without getting digested. This irritates the gut, causing nausea, gas, and bloating.
If you have a sensitive stomach, even snacks can cause nausea. Hence, fasted running will be a good option for you.
Fasted Running Brings Greater Loss of Weight
Studies have shown that exercising on an empty stomach will cause you to consume fewer calories during the day. [3]
Possibly, fasted running decreases appetite by suppressing the hunger hormone ghrelin. Hence, while fasted running does not directly cause weight loss because it will not consume more calories compared to running on a fed stomach, it is possible that fasted running can help speed up weight loss because you are consuming fewer calories during the day.
Fasted Running Improves the Regulation of Blood Sugar
One main concern that runners have before they do fasted running is that they may become hypoglycemic, a state where their blood sugar is too low. This can cause headaches, fatigue, dizziness, nausea, irritability, and decreased performance.
However, studies show that fasted running does not cause a decrease in blood sugar, even in athletes with diabetes. [4]
Studies have even shown that if you exercise in a fasted state, like running, it can improve insulin sensitivity, leading to better blood sugar control. [5]
Even when backed up by these findings, it would make sense for you to consult a doctor if you have diabetes before you do fasted running.
Drawbacks to Fasted Running
While fasted running has wonderful benefits, it has some potential drawbacks. We take a look at these below:
Fasted Running Could Cause Muscle Loss
When you exercise in a fasted state, glycogen stores get depleted quickly, and your body turns to the fat deposits and the muscles for energy. So it is possible that fasted running can lead to muscle protein depletion, leading to muscle loss.
Some evidence suggests that doing fasted cardio can potentially increase the depletion of muscle for energy, which means that when you do fasted running, your body may begin to burn protein for fuel. [6]
Fasted Running Could Increase Cortisol Levels in the Body
Cortisol is one of the primary stress hormones in the body, and chronically elevated cortisol levels are associated with a signal to trigger the body to store fat, primarily in the abdominal region. We must remember that any type of exercise, like fasted running, is a stressor to the body. Even hunger, as well as prolonged fasting, act as stressors.
Hence, combining the two, i.e., fasting and exercise, can increase cortisol levels significantly, as studies have shown. [7]
Fasted Running Could Lead to Hormonal Imbalances
While fasted running can increase cortisol levels, some studies have shown that exercising in a fasted state could cause more hormone imbalances [8]. This can increase your risk of injury and negatively affect your recovery after workouts and the gains you derive from fasted running.
Fasted Running May Hamper Athletic Performance
The biggest concern runners have with fasted running is that it can hamper their performance, as research has shown, because they are not consuming adequate fuel before running. [9]
Your strength, speed, and intensity levels will naturally be higher if you run in a fed state. If you eat a meal rich in carbohydrates and protein before running, you can continue for a longer period compared to running on an empty stomach. Fasted running may hamper your ability to run for long distances and durations.
How Long Should a Fasted Run Last?
Unfortunately, there is no rule to determine the duration of your fasted run. The length of your run is influenced by your training intensity. Because of the lack of glycogen stores, any high-intensity effort would naturally need to be quite short, as it depends entirely on the glycogen stores.
On the other hand, if you are doing a long, slow recovery run, it can be done in a glycogen-depleted condition, as your energy will be derived from your fat stores. If you want to adopt fat burning as a principle, you should go for longer, slower runs. You should start with short periods and gradually work your way up to, ideally, one hour of a slow run.
At What Pace Should I Conduct a Fasted Run?
The most important factor in this question is the intensity at which you run. If you are looking for endurance, a long run should be conducted at 70-75% of your aerobic power. You could also go for shorter, higher-intensity runs, but these runs will be short, and you will need a lot of time to recover. You also have to be mindful that you replenish your carbohydrate stores immediately after the short burst run so that recovery and repair can happen optimally.
Frequently Asked Questions
What happens when you do a fasted run?
Fasted running is famous for its fat-burning abilities. When you do a fasted run, your glycogen levels will be low. Hence, your body will start to burn the fat stores it has, in what is known as fat oxidation, to fuel your run. This leads to fat loss.
Will running in a fasted state cause an increase in heart rate?
Fasted exercise, like a fasted run, will increase your oxygen uptake by 9.3% and your heart rate by 8.4%. This will happen within the first 60 minutes of exercise.
Should I eat after a fasted run?
You should eat a combination of carbs and protein within 60 minutes of ending the fasting run.
What should I eat after running fasted?
After a fasted run, you should consume a mix of protein and carbohydrates to promote muscle growth. This meal should be consumed immediately after the workout.
Conclusion
Including fasted running into your training regimen can have several potential benefits for your health and fitness. Training your body to burn fat for fuel improves your endurance and reduces the risk of chronic diseases. But remember to consult a doctor before you start because fasted running is not for everybody.
If you aim to take your running game to the next level, fasted running could be the solution. Irrespective of whether you are an amateur runner or a professional, fasted running is a very effective way to challenge yourself, give your performance a boost, and reach your fitness goals. Who knows, you may even discover an affinity for fasted running in the process.
Remember, fasting running is not a one-size-fits-all solution, and you must experiment with various training methods to discover the one that suits you best. So what are you waiting for? Lace up and hit the road!
References
Vieira, Alexandra Ferreira, et al. “Effects of Aerobic Exercise Performed in Fasted V. Fed State on Fat and Carbohydrate Metabolism in Adults: A Systematic Review and Meta-analysis | British Journal of Nutrition | Cambridge Core.” Cambridge Core, 9 Sept. 2016, https://doi.org/10.1017/S0007114516003160.
“Exercise-induced Nausea Is Exaggerated by Eating.” Exercise-induced Nausea Is Exaggerated by Eating – ScienceDirect, 25 May 2002, https://doi.org/10.1006/appe.2000.0391.
Bachman, Jessica L., et al. “Exercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults.” PubMed Central (PMC), 21 Sept. 2016, https://doi.org/10.1155/2016/1984198.
https://academic.oup.com/jcem/article/104/1/111/5105939?login=true. academic.oup.com/jcem/article/104/1/111/5105939?login=true.
Rothschild, Jeffrey A., et al. “What Should I Eat Before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions.” PubMed Central (PMC), 12 Nov. 2020, https://doi.org/10.3390/nu12113473.
“Does Cardio After an Overnight Fast Maximize Fat Loss? : Strength and Conditioning Journal.” LWW, https://doi.org/10.1519/SSC.0b013e31820396ec.
Kim, Tae Woon, et al. “Comparison of the Effects of Acute Exercise After Overnight Fasting Andbreakfast on Energy Substrate and Hormone Levels in Obese Men.” PubMed Central (PMC), 30 June 2015, https://doi.org/10.1589/jpts.27.1929.
Rothschild, Jeffrey A., et al. “What Should I Eat Before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions.” PubMed Central (PMC), 12 Nov. 2020, https://doi.org/10.3390/nu12113473.
“Intermittent Fasting and Its Effects on Athletic… : Current Sports Medicine Reports.” LWW, https://doi.org/10.1249/JSR.0000000000000614.
Intermittent Fasting and the Mediterranean Diet: Guide to Health and Longevity!
The concept of intermittent fasting is not new. It has been around for ages, with almost all cultures practicing it in one form or another. However, the term was coined by Anton Carlson and popularized by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer in 2012. [1]
On the other hand, Mediterranean fasting is a traditional diet that has existed for more than five thousand years. It entered the mainstream in the 1950s when people from the Mediterranean region were observed to have much better health than their Western counterparts.
Though widely different, intermittent fasting and the Mediterranean diet have unique benefits and complement each other in powerful ways. This article will take you through the science behind intermittent fasting and the Mediterranean diet and how combining these approaches can help you achieve optimal health and wellness.
What is Intermittent Fasting?
Intermittent fasting is a weight loss strategy that involves alternating between periods of eating and fasting. It’s not a diet in the traditional sense but rather an eating pattern that specifies when to eat instead of what to eat.
There are several intermittent fasting methods. Still, the most popular methods involve fasting for a set period, typically between 16–24 hours, followed by a period of eating.
Time-restricted feeding: You limit the eating window to certain hours, say 4–8 hours. For example, the famous 16/8 method involves fasting for sixteen hours and eating during the remaining eight hours.
Alternate day fasting: You fast every other day, meaning you eat your usual diet one day and restrict calories to around 500 the next day.
The 24-hour fast: You fast for twenty-four hours, consuming only water, black tea or coffee, sugar-free gum, or other sugar-free beverages.
The 5:2 fast: You eat normally five days a week (a relatively healthy, balanced diet) and restrict calories to 500 on the other two non-consecutive days.
Regardless of the method, intermittent fasting helps reduce overall calorie intake and promotes weight loss by burning stored fat for energy. Additionally, intermittent fasting offers numerous health benefits, notably improved insulin sensitivity, lowering your risk of developing type 2 diabetes. [2]
The fasting approach enhances brain function, boosts energy levels, and extends life. Moreover, it reduces inflammation, a critical factor in many chronic diseases such as heart disease, cancer, and Alzheimer’s. Studies have shown that fasting can stimulate the production of new brain cells and improve cognitive function. [3]
What is a Mediterranean Diet?
Otherwise called a heart-healthy diet, the Mediterranean diet emphasizes a plant-based diet with some seafood and healthy fats. Meat and dairy foods are generally consumed in small quantities.
As the name indicates, the diet is based on the traditional way of eating in the Mediterranean region. With a Mediterranean diet, you eat mostly fresh fruits and vegetables, whole grains, legumes, nuts, and healthy fats such as olive oil and fatty fish. The diet also comprises animal protein in the form of fish and seafood. However, dairy and poultry are consumed in moderation. Unlike most other diets, you can consume red wine in moderation.
The core of the Mediterranean diet is its balanced approach to eating. It emphasizes whole, unprocessed, nutrient-dense foods with fresh fruits and vegetables. Processed foods, sugary treats, and beverages have no place in the Mediterranean diet. Above all, a heart-healthy diet favors herbs and spices to flavor meals rather than salt.
Being primarily plant-based, the Mediterranean diet offers all the necessary vitamins, minerals, antioxidants, fiber, and phytonutrients. It is known for its anti-inflammatory and disease-fighting properties. Several studies have shown that the Mediterranean diet can reduce the risk of heart disease, stroke, type 2 diabetes, and certain cancers. [4] [5]
While the diet is not designed for weight loss, it also promotes weight loss. This is due to filling, high-fiber foods that keep you full for extended periods.
Can I Combine Intermittent Fasting and Mediterranean Diet?
The short answer is — yes! You can follow intermittent fasting and adopt a Mediterranean diet simultaneously. Incorporating a Mediterranean diet with intermittent fasting is a match made in heaven. The two dietary approaches complement each other rather perfectly.
Focus on consuming nutrient-dense, whole foods in line with your Mediterranean diet during your eating window. This ensures you get the necessary nutrients to support your health and well-being and maintain a healthy weight.
Intermittent fasting and the Mediterranean diet have several health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and increased longevity. It also helps improve your health and reduce your risk of chronic diseases.
The Mediterranean diet is rich in nutrients such as fiber, antioxidants, and healthy fats (including monounsaturated and omega-3 fatty acids). Though the diet involves more fat than other dietary approaches, it is high-density lipoprotein (HDL) cholesterol, aka good cholesterol, rather than low-density lipoprotein (LDL) cholesterol, or bad cholesterol.
Furthermore, with abundant plant-based foods, nuts, and extra virgin olive oil, the human body will absorb sufficient nutrients such as vitamin B12 and vitamin D, which affect weight loss. [6]
Which Intermittent Fasting Type Works Best with Mediterranean Diet?
Among the many types of intermittent fasting, 16:8 works best with the Mediterranean diet. It involves eating in an eight-hour window, followed by a 16-hour fast.
Reducing your eating window to eight hours gives you ample time to have a diet with diverse foods packed with nutrients. The best part is that you get to eat your favorite foods while also shedding excess weight.
How Does Intermittent Fasting Help the Mediterranean Diet?
Intermittent fasting is crucial in assisting the Mediterranean diet since it helps you adhere to it long-term, leading to improved health outcomes. Furthermore, with its definite eating and fasting windows, intermittent fasting promotes structure and discipline. This makes it easier to stick to the Mediterranean diet and curb cravings for unhealthy food.
While intermittent fasting helps, the success of the Mediterranean diet doesn’t depend on it. The diet is rich in nutrient-dense foods, including vegetables, fruits, whole grains, legumes, and healthy fats. Since it has no processed foods, it contains no added sugars, sodium, or saturated fats.
Furthermore, due to time-restricted eating, intermittent fasting can cut calorie consumption by as much as 60%.
Benefits of Mediterranean Diet and Intermittent Fasting
The Mediterranean diet has several benefits, including weight loss and a reduced risk of heart disease, stroke, cancer, and Alzheimer’s. And when combined with intermittent fasting, you can potentially enhance their health benefits.
Weight Loss
Here are the health benefits of combining the Mediterranean diet with intermittent fasting:
Studies show that combining these approaches can help you achieve greater weight loss and an improved body fat percentage than either practice alone. [7]
The Mediterranean diet is famous for being heart-healthy mainly due to its majorly plant-based nature. It helps prevent coronary artery disease and cardiovascular disease and boosts heart health in general. Similarly, intermittent fasting helps reduce cholesterol levels and blood pressure, preventing heart disease. By combining both approaches, it reduces the risk of heart disease.
The Mediterranean diet has long been linked with a reduced risk of Alzheimer’s and dementia. It also helps improve cognitive function and reduces inflammation. Intermittent fasting, on the other hand, reduces brain damage by generating new brain cells in response to stress. Combining both practices helps reduce the risk of age-related cognitive impairments such as dementia and Alzheimer’s. [8]
IF with a Mediterranean diet helps lower the risk of type 2 diabetes. Fasting can help improve insulin resistance, while the healthy Mediterranean diet helps regulate sugar.
Fasting and a healthy Mediterranean diet can help improve chronic conditions like cancer and neurodegenerative disorders.
How to Make Intermittent Fasting and the Mediterranean Diet Work for You
When combined with a Mediterranean diet, intermittent fasting is a powerful tool for promoting weight loss, improving cardiovascular health, and supporting cognitive function. Here are some tips for incorporating both into your lifestyle:
Eat Mediterranean-friendly foods during your eating window. Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats.
Eat green, leafy plants every day. It can be in the form of salads or smoothies.
Extra virgin olive oil (EVOO) should be your fat of choice. It is rich in monounsaturated fatty acids and polyphenols. Ensure that the olive oil you use is of high quality.
Ensure that your protein comes from plants or seafood. Your daily protein should come from plants such as lentils, beans, peas, and nuts. In addition, you can add small quantities of fatty fish, like salmon, twice a week.
Use salt-free seasonings to flavor your food. Extra virgin olive oil, citrus, vinegar, herbs, and spices are enough to season your food without adding salt.
Start slowly if you are new to the Mediterranean diet or intermittent fasting. Gradually build up to longer periods of fasting and introduce more Mediterranean-based meals every day. For example, start with 12:12 fasting and work to longer fasting periods. The same goes for the Mediterranean diet. Start with one Mediterranean-inspired meal and slowly introduce more varieties.
Plan your meals so that you eat a more balanced diet. Ensure that you incorporate a variety of dishes to get all the nutrients.
Consider meal prepping or packing healthy snacks to take with you on the go. This helps avoid making less healthy choices when hunger strikes.
Regular exercise is an integral part of a healthy lifestyle. Add enough physical activity depending on your fasting periods.
Listen to your body. What works for others may not work for you. So, notice how your body responds and make changes accordingly.
Frequently Asked Questions
What is the fastest way to lose weight on an intermittent fasting diet?
One of the fastest ways to lose weight on intermittent fasting is to adopt a Mediterranean diet. With its emphasis on fresh, whole foods, the Mediterranean diet promotes slow and steady weight loss as long as you choose the right foods.
Who should not practice intermittent fasting?
Though highly effective, intermittent fasting is not for everyone. Avoid intermittent fasting if you are:
Pregnant or breastfeeding
Under 18 years of age
Susceptible to eating disorders
Underweight
Essentially, you must avoid intermittent fasting if you have high caloric needs.
Why am I not losing weight on a Mediterranean diet?
The Mediterranean diet comprises unprocessed whole foods, fresh fruits and vegetables, and healthy fats. However, you may not lose weight if you do not watch the portion sizes. It may also be because:
You are adding too much olive oil. One tablespoon of olive oil contains 120 calories.
You are making healthy swaps without considering the calories. Though healthy, foods like avocado, nuts, and olive oil are calorie dense.
You are consuming an excess of red wine. The Mediterranean diet encourages red wine consumption, but only one serving per day.
You are eating too many nuts. ¼ cups of nuts contain 150 to 200 calories.
You are not burning enough calories.
Can you skip breakfast on a Mediterranean diet?
You can skip breakfast on a Mediterranean diet, especially if you have type 2 diabetes. [9] Instead, you can indulge in a large Mediterranean-type lunch of fish, salad, and olive oil. According to researchers, it has the same effect on glucose levels as a low-fat diet. [10]
Wrapping Up
Intermittent fasting and the Mediterranean diet, though vastly different approaches, can complement each other. Together, they provide various health benefits, including weight loss, reduced risk of chronic diseases, improved heart and brain health, and increased longevity.
The Mediterranean diet is a rich source of nutrients and antioxidants. Intermittent fasting, on the other hand, reduces inflammation and improves insulin sensitivity. The combination of the Mediterranean diet and intermittent fasting offers a holistic approach to promoting health and wellness.
References
Bartholomew, C. L., Muhlestein, J. B., May, H. T., Le, V. T., Galenko, O., Garrett, K. D., Brunker, C., Hopkins, R. O., Carlquist, J. F., Knowlton, K. U., Anderson, J. L., Bailey, B. W., & Horne, B. D. (2021, September 3). Randomized controlled trial of once-per-week intermittent fasting for health improvement: the WONDERFUL trial. PubMed Central (PMC). https://doi.org/10.1093/ehjopen/oeab026
Yuan, X., Wang, J., Yang, S., Gao, M., Cao, L., Li, X., Hong, D., Tian, S., & Sun, C. (2022, March 24). Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. PubMed Central (PMC). https://doi.org/10.1155/2022/6999907
Gudden, J., Vasquez, A. A., & Bloemendaal, M. (2021, September 10). The Effects of Intermittent Fasting on Brain and Cognitive Function. PubMed Central (PMC). https://doi.org/10.3390/nu13093166
Widmer, R. J., Flammer, A. J., Lerman, L. O., & Lerman, A. (2014, October 15). “The Mediterranean Diet, its Components, and Cardiovascular Disease.” PubMed Central (PMC). https://doi.org/10.1016/j.amjmed.2014.10.014
Dontas, A. S., Zerefos, N. S., Panagiotakos, D. B., & Valis, D. A. (2007, March 1). Mediterranean diet and prevention of coronary heart disease in the elderly. PubMed Central (PMC). https://doi.org/10.2147/ciia.2007.2.1.109
Khosravi, Z. S., Kafeshani, M., Tavasoli, P., Zadeh, A. H., & Entezari, M. H. (2018, July 20). Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study. PubMed Central (PMC). https://doi.org/10.4103/ijpvm.IJPVM_329_15
Panizza, C. E., Lim, U., Yonemori, K. M., Cassel, K. D., Wilkens, L. R., Harvie, M. N., Maskarinec, G., Delp, E. J., Lampe, J. W., Shepherd, J. A., Marchand, L. L., & Boushey, C. J. (2019, June 20). Effects of Intermittent Energy Restriction Combined with a Mediterranean Diet on Reducing Visceral Adiposity: A Randomized Active Comparator Pilot Study. PubMed Central (PMC). https://doi.org/10.3390/nu11061386
Yoon, G., & Song, J. (2019, April 5). Intermittent Fasting: a Promising Approach for Preventing Vascular Dementia. PubMed Central (PMC). https://doi.org/10.12997/jla.2019.8.1.1
Effect of breakfast skipping on diurnal variation of energy metabolism and blood glucose – PubMed. (2014, June 1). PubMed. https://doi.org/10.1016/j.orcp.2013.01.001
Fernemark, H., Jaredsson, C., Bunjaku, B., Rosenqvist, U., Nystrom, F. H., & Guldbrand, H. (2013, November 27). A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Patients with Type 2 Diabetes. A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Patients With Type 2 Diabetes | PLOS ONE. https://doi.org/10.1371/journal.pone.0079324
Connection Between Intermittent Fasting and The Endocannabinoid System
With each passing day, we continue to discover the amazing benefits of intermittent fasting on the human body. While the world is going ga-ga over its amazing weight management benefits, scientists are busy exploring its impacts on other body functions.
The recent focus has been on exploring the impact of the endocannabinoid system, or ECS. The ECS, or endocannabinoid system, is responsible for hormone regulation and metabolism. It has a direct role in managing weight and how we intake food.
In this guide, we will determine how intermittent fasting can control endocannabinoids.
What is an Endocannabinoid System?
First discovered in 1990, the endocannabinoid system (ECS) is a complex biological system in humans and other animals. It comprises a network of receptors, endocannabinoids (chemical compounds similar to those found in the cannabis plant), and enzymes that work together to regulate various physiological processes, including appetite, pain sensation, mood, and immune function.
The ECS plays a crucial role in maintaining homeostasis, which is the body’s ability to maintain a stable internal environment despite external changes. It helps regulate a wide range of physiological functions and maintain balance within the body.
While much is still unknown about this complex system, scientists believe it may hold promise for developing new therapies for a range of conditions, including chronic pain, anxiety, and inflammation. [1]
How Does ECS Work?
ECS is made up of endocannabinoids, receptors, and enzymes. To understand how ECS works, it’s important to break down the functions of these three components.
Endocannabinoids
Endocannabinoids, or endogenous cannabinoids, are the human-made versions of cannabinoids produced by plants.
Just like the plant-based cannabinoids, they feature THC and CBD. Anandamide and 2-arachidonoylglycerol (2-AG) are two commonly found endocannabinoids. The role of endocannabinoids here is to bind and trigger the cannabinoid receptors in the body.
This way, endocannabinoids significantly impact crucial body functions like inflammation, metabolism, and pain.
Endocannabinoid Receptors
The second component of ECS is endocannabinoid receptors, which are special proteins commonly found in multiple tissues and are responsible for binding the endocannabinoids. These receptors support a wide range of physiological responses by supporting binding. CB1 and CB2 receptors are two common varieties of endocannabinoid receptors.
CB1 receptors are primarily seen in the brain and central nervous system and regulate appetite, mood, memory, pain perception, and motor control, among other functions. On the other hand, CB2 receptors are found in peripheral tissues and the immune system.
CB2 receptors are generally present in the immune system and peripheral tissues, like the spleen, tonsils, and bones. They are involved in modulating inflammation and immune function. These receptors control functions like metabolism, pain sensation, appetite, etc.
Enzymes
Enzymes are the last ECS components that handle endocannabinoids, breaking down when they finish their assigned functions. Two main enzymes are fatty acid amide hydrolase and monoacylglycerol acid lipase.
Fatty acid amide hydrolase handles the breakdown of AEA, while monoacylglycerol acid lipase breaks down 2-AG.
Role of ECS in Influencing Weight and Food Intake
The endocannabinoid system, or ECS, plays a significant role in regulating food intake and body weight. Endocannabinoids and their receptors are present in the central nervous system and various peripheral tissues and are mainly responsible for controlling energy expenditure and metabolism.
Endocannabinoids are known to alter the body’s glucose level and lipid metabolism. The direct impact of these activities is increased energy storage. Research has explored that ECS tends to be highly overactive in obese people and is often responsible for retaining the alleviated fat mass. [2]
It is responsible for maintaining energy homeostasis by balancing energy intake and expenditure. To maintain this balance, the ECS interacts with hormones and neural circuits. The ECS can modulate food intake by interacting with various brain regions involved in appetite regulation, such as the hypothalamus.
Endocannabinoids can stimulate the release of hunger-promoting hormones, such as ghrelin, and inhibit the release of satiety-promoting hormones, such as leptin. This way, ECS might lead to increased food intake, resulting in weight gain.
Additionally, ECS influences energy expenditure greatly as it impacts the activities of BAT or brown adipose tissue. BAT is responsible for controlling calorie burning.
With every endocannabinoid signaling action, there is a slight decrease in BAT activities, leading to a dip in energy expenditure. As energy consumption decreases, fat accumulation happens. [3]
Evidence proves that ECS can impact the homeostatic and hedonic elements of appetite and food intake. Endocannabinoid tone tends to influence feeding motivation in humans. [4]
It has been observed that when we are hungry, the body releases a high level of 2-AG and AEA in our body tissues. With this, we seek food that is delicious and high in calories.
ECS and endocannabinoids can lead to high body weight and fat percentage.
Intermittent Fasting: A Novel Weight Management Approach
Intermittent fasting is a scientifically proven approach to managing body weight. By controlled fasting and eating, intermittent fasting positively impacts hormones, body weight, metabolism, and other key functions.
There are several different methods of intermittent fasting, such as 16/8, Eat-Stop-Eat, the 5:2 diet, and alternate-day fasting. Regardless of the method you pick, intermittent fasting has been proven to reduce body weight and increase muscle mass in humans.
Can Intermittent Fasting Have Any Impact on ECS?
A handful of research outcomes establish a direct relationship between intermittent fasting and ECS. For instance:
Intermittent fasting can reduce CB1 receptor activity
Intermittent fasting has been shown to reduce the activity of CB1 receptors in various tissues, including the liver, adipose tissue, and brain. Even though this research has a limited scope, it has been observed that the endocannabinoid system tends to remain in control with limited food intake and energy balance.
Controlled and time-restricted eating tends to lower cannabinoid receptor 1 (CB(1)R) expression. The reduction in CB1 receptors plays a crucial role in reducing food intake. In fact, CB1 receptor antagonists like rimonabant are used for weight loss treatment in obese patients. The role of these antagonists is to control or reduce diet-induced weight gain.
Anticipations are there because intermittent fasting reduces inflammation and oxidative stress. [5]
As fasting reduces CB1 activities naturally, people can give it a try to maintain their ECS balance and ideal body weight.
Increased endocannabinoid levels
Intermittent fasting has been shown to increase the endocannabinoids 2-arachidonoylglycerol (2-AG) levels in various tissues.
2-arachidonoylglycerol is responsible for controlling food intake along with multiple physiological processes. High 2-arachidonoylglycerol means low food intake. When the body is on a prolonged fasting program, humans perform less breakdown of these compounds. Hence, the level of 2-arachidonoylglycerol increases. [6]
Frequently Asked Questions
Which are some common fasting methods?
Intermittent fasting can be done in multiple ways, including 16:8, 5/2, and Eat, Stop, Eat. Each method has a different approach to fasting. For instance, 16:8 involves eating all meals in an eight-hour window and fasting for 16 hours.
Which fasting method is useful for maintaining the ECS tone?
Individuals can pick any fasting method to maintain the ECS tone. All the fasting methods significantly impact our bodies and can help manage ideal ECS levels, provided you’re fasting correctly.
What is the relationship between ECS and obesity?
ECS impacts hunger, food cravings, and energy expenditure in humans and many animals. Imbalanced ECS is found to be responsible for frequent food cravings and induces overeating in humans. Both of these activities lead to weight gain. Hence, it’s important to maintain ECS levels if you want to maintain your body weight.
Wrap Up
A balanced ECS function is required to maintain balance in various physiological activities such as hunger, pain, inflammation, etc. A slight irregularity in the endocannabinoid system can promote higher food intake and increase body weight.
Intermittent fasting is a novel approach individuals can adopt to maintain the ideal ECS levels and their related processes.
Ensure you know the proper practices before starting intermittent fasting. There are certain dos and don’ts of intermittent fasting that you must adhere to experience the desired results.
References
Russo, E. B. (2016, July 1). Clinical Endocannabinoid Deficiency Reconsidered: Current Research Supports the Theory in Migraine, Fibromyalgia, Irritable Bowel, and Other Treatment-Resistant Syndromes. PubMed Central (PMC).
The role of the endocannabinoid system in the regulation of energy expenditure – PubMed. (2009, February 1). PubMed.
Endocannabinoids and energy homeostasis: an update – PubMed. (2014, August 1). PubMed.
The endocannabinoid system and appetite: relevance for food reward – PubMed. (2014, June 1). PubMed.
The effect of leptin receptor deficiency and fasting on cannabinoid receptor 1 mRNA expression in the rat hypothalamus, brainstem and nodose ganglion – PubMed. (2009, October 2). PubMed.
2-Arachidonoylglycerol: A Signaling Lipid With Manifold Actions in the Brain – ScienceDirect.
Intermittent Fasting and Collagen Production: How Fasting Can Enhance Your Skin and Health!
Intermittent fasting is fast becoming the go-to diet for achieving different health goals, most importantly, weight loss. Many celebrities, business tycoons, and famous entrepreneurs have endorsed this transformative fasting strategy as the sure-shot way to a healthier mind and body.
Intermittent fasting is an eating pattern where you fast for a certain number of hours a day and reserve calorie intake to a small eating window. When you do this, in the fasting period, your body uses up the glycogen stores it utilizes for energy and undergoes a “metabolic switch.” With this metabolic switch, the body enters a state known as ketosis, where the liver produces ketones from the stored fat reserves to use as an energy source.
There are several intermittent fasting techniques, the most common being 16/8, where you fast for 16 hours and eat calories in the eight-hour feeding window. Some fasters like to do the 5/2 fasting schedule, where they eat normally for five days of the week, and on two non-consecutive days, they limit calorie intake to 500-600 calories. Yet more advanced fasters prefer to go for OMAD fasting (one meal a day), 36-hour fasts, and monk fasts, with extreme fasters also taking it as far as a 60-hour fast.
Many variants of intermittent fasting exist, like water fasting and fat fasting, each with its own special benefits. People also work out towards the end of the fasting period to lose fat and gain muscle simultaneously.
Despite its growing popularity, one of the most overlooked benefits of intermittent fasting is its significant impact on collagen production within the body. We need collagen, a protein, for healthy skin, nails, joints, and hair. Recent research suggests that intermittent fasting can assist in stimulating the body’s production of collagen. This article examines the relationship between intermittent fasting and collagen production, supporting the theory with scientific studies and research. Keep reading to discover the connection between intermittent fasting and collagen synthesis.
What is Collagen?
Among the different kinds of proteins in the human body, collagen is the most abundant, accounting for 30% of the total protein composition. It is a building block for muscles, skin, tendons, bones, ligaments, and other kinds of connective tissue. You can also find collagen in the blood, intestinal lining, and organs.
All proteins are made from amino acids, and collagen is no exception. Proline, glycine, and hydroxyproline are collagen’s main amino acids. These three amino acids are grouped to form protein fibrils in the famous triple helix structure.
Role of Collagen in the Body
The main role of collagen is to provide strength, structure, and support to the body. Its specific roles are:
Helping the formation of fibroblasts in the dermis, thereby helping the formation of new skin cells.
Replacement of dead skin cells.
Giving a protective covering to the different vital organs in the body.
Providing skin strength, structure, and elasticity.
Blood clotting.
What are the Different Types of Collagen in the Body?
To date, researchers have identified 28 types of collagen. The differentiation is based on the molecule assembly, the cell components, and the location of the collagen in the body. All these different collagen fibrils consist of a triple helix structure.
Here are the main types of collagen as well as their various functions:
Type I: This consists of 90% of the collagen in the body, and it is densely packed, providing structure to ligaments, tendons, bones, and skin.
Type II: It is found in the elastic cartilage that supports joints.
Type III: It is found in organs, arteries, and muscles.
Type IV: This can be found in the different layers of the skin.
Type V: It is found in the cornea, some skin layers, and the hair and tissue of the placenta.
What Factors Affect Collagen Production?
Here are the different factors that can affect collagen production in the body:
Age: With age, collagen production naturally diminishes, which leads to sagging skin, wrinkles, as well as pain in the joints.
Nutrition: Consumption of proteins and vitamin C can help produce collagen in the body.
Sun Exposure: Collagen fibers can get damaged from prolonged exposure to UV rays, which can cause skin damage and premature aging.
Smoking: Collagen production reduces if you smoke, causing skin damage and premature aging.
Stress: Chronic stress causes increased production of the stress hormone cortisol, which can potentially inhibit collagen production.
Exercise: If you exercise regularly, collagen production increases.
Sleep: If you can get enough quality sleep, your body’s production of collagen increases. This is because the body repairs and regenerates itself when you sleep.
Apart from these factors, it has also been found that fasting, especially intermittent fasting, can increase collagen production. We shall take a look at this phenomenon now.
What is the Relationship Between Intermittent Fasting and Collagen Production in the Body?
Intermittent fasting can stimulate collagen synthesis in multiple ways. Check them out here:
Intermittent Fasting Increases Human Growth Hormone Secretion
It has been proven that intermittent fasting can increase and enhance the secretion of an important hormone, Human Growth Hormone (HGH). HGH is a very important regulator of collagen production in the body. HGH stimulates collagen production in two ways. Firstly, it helps the fibroblasts differentiate into myofibroblasts, cells that produce collagen. Secondly, HGH upregulates collagen gene expression.
A study published in the Nutrition Research journal revealed that 24-hour intermittent fasting led to an immense increase in HGH levels in both women and men [1]. Another study proved that a 37.5-hour fast elevated basal HGH concentration by 10-fold and additionally reduced the metabolic clearance of HGH. [2]
As we know, HGH is essential for collagen synthesis. This increase in HGH levels during intermittent fasting suggests that the latter is a very useful tool for increasing collagen production in the human body.
Intermittent Fasting Induces Autophagy
Cancer.gov defines autophagy as “ A process by which a cell breaks down and destroys old, damaged, or abnormal proteins and other substances in its cytoplasm (the fluid inside a cell). The breakdown products are then recycled for important cell functions, especially during periods of stress or starvation.”
As the body ages, it gets increasingly exposed to free radicals from the food we eat, the air we breathe, and the different products we use daily. This stresses out the individual cells and causes them to get damaged faster than normal. These damaged cells can linger in connective tissues and organs, causing inflammation and disease. Autophagy removes the task of maintaining these useless and inefficient cells in the body. It frees it to fight inflammation, deter diseases, and line the body up for optimal functioning.
After age 30, the fibroblasts in the skin begin to store more waste, slowing down the collagen-producing and autophagy rates. This then causes a deterioration of the fragility and integrity of the skin and leads to sagging and wrinkled skin. Hence, an increased autophagy rate will help clean the fibroblasts, removing unwanted cellular debris and slowing down the signs of skin aging.
A study found that intermittent fasting induced autophagy in mice, helping remove dead and damaged cells and produce healthy and new cells. [3]
As we know, autophagy is crucial for collagen synthesis, and increased autophagy rates brought about by intermittent fasting lead to improved and increased collagen synthesis by inference.
Intermittent Fasting Reduces Inflammation
Intermittent fasting can reduce body inflammation in many ways. It reduces oxidative stress by producing antioxidants, promotes autophagy, lowers insulin levels, activates anti-inflammatory pathways, and modulates the gut microbiome, all contributing to reduced inflammation.
A study found that intermittent fasting reduces chronic inflammation in mice by activating an anti-inflammatory pathway known as the Nrf2 pathway. [4]
As we know, inflammation is a big cause of collagen breakdown. Hence, the above reduction in inflammation in the mice suggests that intermittent fasting can help protect collagen.
Intermittent Fasting Improves Gut Microbiome
There are several ways in which intermittent fasting can improve gut health. Firstly, it improves the motility of the gut, helping the digestive system move food through the GI tract. Secondly, it improves the gut microbiota, modulating the composition of the trillions of microorganisms residing in the gut. Thirdly, it refines the gut barrier function by increasing mucus formation, reducing inflammation, and finally enhancing the absorption of nutrients from the gut.
A study has conclusively shown that intermittent fasting improves overall gut health. [5]
Now, the gut is where most of the nutrients necessary for collagen synthesis get absorbed. Hence, a healthy gut can ensure that the body has all the ingredients it needs for the production of collagen, and this can be made possible through intermittent fasting.
Can I Use Collagen as a Protein Source While Fasting For Weight Loss?
Collagen is a great way to help you achieve your weight loss goals, but you’re probably using it wrong. When used correctly, it can help prevent snacking, reduce cravings, and help you get to your weight loss goals.
The biggest mistake that you are making is that you are using collagen as your main protein source. If you do this, you will lose weight, but it will be in the form of a loss in muscle and bone mass, leading to a decrease in metabolism, which you do not want.
To achieve healthy weight loss, use collagen supplements in tandem with a rich protein source. Suppose you are making a collagen supplement smoothie. We suggest you reinforce this smoothie with a rich source of protein, like Greek yogurt or even another protein supplement.
If you use bone broth, you can sip on it but do not use it as a replacement for protein. Rather, use it as an add-on to a meal. For example, you can sip on bone broth while relishing a chicken salad. This gives you collagen and a complex protein.
Frequently Asked Questions
1. Will collagen intake interrupt my fast?
Strictly speaking, yes. Collagen intake during fasting periods will break your fast. Even if you eat hydrolyzed and unflavored collagen peptides, remember that each scoop of collagen contains 30 calories.
2. What slows down the production of collagen in our body?
The collagen tissues in our body are responsible for forming tendons, ligaments, and bones. However, you can lose collagen in your body if you are exposed to UV rays, if you consume tobacco, or if you take excessive sugar, as well as with age. Additionally, chronic stress can make you lose collagen.
3. How long does it take to generate collagen?
It has been observed that new collagen growth can take anywhere from 4 to 12 weeks to complete.
4. Why is collagen important for weight loss?
Collagen supplements can make you feel satiated. This helps with weight loss and the prevention of hunger pangs when you are doing intermittent fasting. Collagen has this effect because it is a form of protein.
5. Which foods are rich in collagen?
The top foods rich in collagen are bone broth, eggs, meat, fish, and spirulina.
Conclusion
The link between intermittent fasting and collagen production is multi-faceted and complex. Collagen is a crucial protein that is indispensable to the human body as it maintains the function and structure of different organs and tissues. Studies have shown that fasting can increase the secretion of human growth hormone and promote the process of autophagy, both of which directly or indirectly influence the production of collagen.
The intricate relationship between collagen synthesis and intermittent fasting impacts longevity and health. If we can increase collagen production by fasting intermittently, it could help arrest age-related issues with skin, joint health, and the density of our bones. Again, nowadays, collagen supplements are quite popular, and their efficacy can be increased if we better understand the relationship between fasting and collagen production.
Collagen production is influenced by various factors, including lifestyle, exercise, and nutrition; intermittent fasting is one of many ways collagen synthesis can be promoted. The fascinating link between intermittent fasting and collagen production needs further exploration and study so that we can come to a better understanding of their complex relationship.
References
Ho, K. Y., et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” PubMed Central (PMC), https://doi.org/10.1172/JCI113450.
Ho, K. Y., et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” PubMed Central (PMC), https://doi.org/10.1172/JCI113450.
“Time-restricted Feeding Improves Insulin Resistance and Hepatic Steatosis in a Mouse Model of Postmenopausal Obesity – PubMed.” PubMed, 1 Dec. 2016, https://doi.org/10.1016/j.metabol.2016.09.006.
Zhang, Yu-Kun Jennifer, et al. “Genetic Activation of Nrf2 Protects Against Fasting-Induced Oxidative Stress in Livers of Mice.” PubMed Central (PMC), 18 Mar. 2013, https://doi.org/10.1371/journal.pone.0059122.
“Intermittent Fasting Promotes White Adipose Browning and Decreases Obesity by Shaping the Gut Microbiota – PubMed.” PubMed, 3 Oct. 2017, https://doi.org/10.1016/j.cmet.2017.08.019.
Cite this page: Byakodi, D. (2023) ‘Intermittent Fasting and Collagen Production: How Fasting Can Enhance Your Skin and Health!’, Fitness Volt. Available at: https://fitnessvolt.com/intermittent-fasting-collagen-production/ (Accessed: 30 April 2023).
Intermittent Fasting for Shift Workers: Benefits and Challenges
Intermittent fasting has emerged as a popular diet thanks to its purported health benefits. Fasting plans work differently for each individual, as these depend on a score of factors such as lifestyle, sleep patterns, occupation, and existing health conditions. Hence, all these aspects must be considered before starting a fasting regimen. This article aims to…
Does Alcohol Break a Fast? — The Ultimate Intermittent Fasting and Alcohol Guide
It seems that everyone you know is into intermittent fasting. However, before you start on a fasting plan to achieve your fitness goals, there are a few things you have to consider. If you enjoy alcohol and cannot do without a glass or two of your favorite spirit, you may wonder whether alcohol consumption breaks a fast.
Intermittent fasting is restrictive and centers around fasting and eating periods where you can only consume calories during a specific eating window. The results of intermittent fasting depend on your adherence to the schedule and your body’s metabolism. Depending on your chosen intermittent fasting diet plan (such as 16/8 or 5/2), this may involve abstaining from food for several hours in the morning or delaying lunch until later in the day. The benefits of intermittent fasting are well-known and documented.
Now, the fasting aspect of IF involves several questions regarding what you can or cannot eat or drink and when. Luckily, water and unsweetened coffee are okay. However, alcohol is a different beast altogether.
Firstly, drinking on an empty stomach (which will be the case when you come out of a fasted state) is not a good idea. Again, your love for cocktails at all hours of the day can disrupt your weight loss progress, mangle your sleep cycle, and make it difficult to adhere to the fasting plan.
However, all that being said, there are some ways in which you can fit in alcohol intake with intermittent fasting. Here’s all you need to know about drinking alcohol while practicing intermittent fasting.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Can You Drink Alcohol While Intermittent Fasting?
This is certainly the first query regarding alcohol consumption during intermittent fasting. To answer this question, you must take a few facts into account. One gram of alcohol has seven calories. This is more than sugar and a little less than a gram of fat. Now we know that calorie consumption during fasting windows is a strict no-no. This means that you cannot have alcohol while you are in your fasting period.
But can you sneak in a drink or two in your feeding window? The short answer to this is yes. However, you must consider a few things.
Firstly, you must not drink on an empty stomach. This is because, on an empty stomach, alcohol is absorbed more rapidly, leading to a faster onset of intoxication. Also, if you have your drinks before meals, you could get severe dehydration. These are also why it is not a good idea to break your fast with a glass of alcohol.
Secondly, alcohol can make you hungry, leading to higher calorie consumption. [1]
People follow IF mainly for weight loss. Now, if you drink alcohol, it also makes you hungry. Excess snacking following a drink can offset the calorie deficit you painstakingly achieve.
Thirdly, alcohol is a high-calorie drink. The calories in your drinks can be easy to miss if you do not keep a check on how many glasses you are knocking back. These calories will add up, ultimately leading to unwanted weight gain.
It is important to remember that calories in alcohol are called “empty calories,” meaning that they do not have any nutritional value or provide any health benefits.
So, Will Alcohol Break a Fast?
If you want a short answer to this, it is yes. Alcohol will break your fast if you consume it during your fasting period. During the fasting interval, you are not allowed to eat or drink anything that has calories, and alcohol does have calories.
Will Intermittent Fasting Results Be Affected By Alcohol Consumption?
In terms of weight loss, it is the quantity of alcohol that will matter in the end. Studies have shown that a moderate intake of alcohol does not affect your weight. [2]
However, if you are a heavy drinker, alcohol intake will promote obesity and weight gain. [3]
If you want to make the most of IF, we recommend limiting alcohol intake to feeding windows and drinking in moderation.
Benefits of Intermittent Fasting
Here are the benefits you can derive from intermittent fasting so that you stay motivated to reduce your alcohol intake:
Reduces Inflammation
IF helps reduce inflammation. Alcohol’s influence on inflammation will depend on the amount of alcohol you consume. While moderate alcohol intake is known to curb inflammation, excessive drinking promotes it. [4]
Fat Oxidation
Intermittent fasting enhances fat oxidation, thereby burning the excess fat stored in your body. However, alcohol, conversely, acts as a fat oxidation inhibitor and ultimately creates a fat surplus. [5, 6]
The non-oxidized fat usually gets dumped around your midsection, creating a “beer belly.” Hence, if you are chasing a perfect body, think twice before reaching for a glass of alcohol.
Brain Health
Intermittent fasting has been shown to increase brain health by increasing brain cell lifespan. [7]
Excessive alcohol consumption can lead to brain damage. IF is also credited with cellular repair throughout the body, not just in the brain. Excess alcohol acts as a toxin and hinders cell repair, even provoking DNA damage in various organs. [8, 9]
Liver Function
One of the benefits of intermittent fasting is improved liver function. But alcohol intake in excessive amounts will overburden your liver, especially if you are drinking on an empty stomach. This is counterproductive. [10]
So, is it wise to drink alcohol with intermittent fasting? No! But the key here is drinking in moderation. If you are inconsiderate of your drinking habits, alcohol can detract from the benefits of intermittent fasting. An occasional glass or two of alcohol could help you relax, but if you drink excessively, it will work against you.
How is Alcohol Beneficial to Health?
There are certain biologically active compounds called polyphenols in alcoholic beverages. Polyphenols belong to the plant composite category, offering various health benefits. One of the most important of these is the antioxidant property, which helps neutralize free radicals in the body. Free radicals cause DNA and cellular damage and are linked to illness and disease. [11]
One of the best ways to halt free radical damage is to have polyphenols in food and drink. This is why doctors tell you to have antioxidants in your diet. Alcohol has a lot of polyphenols.
Alcoholic Beverages Rich in Polyphenols
Here are some alcoholic beverages rich in polyphenols:
Wine
Many berries and fruits, like grapes, have polyphenols. Wine is made of grapes and has a high concentration of polyphenols. Red wine is obtained from the whole grape, which includes the seeds and the skin, while white wine is produced sans skin. Champagne, on the other hand, is obtained from blending red and white grapes without skin contact.
Red wine, macerated with seeds and skin for many weeks, has a 30-fold concentration of polyphenols compared to sparkling or white wine. One of the chief “fighters” against free radicals is a compound known as resveratrol. It is obtained from grape skins. Hence, red wine can be beneficial. If wine is consumed with a meal, it can decrease after-meal spikes in glucose and lipids.
Whiskey
Whiskey has many types of polyphenols. These have gone through oxidation in a long, drawn-out aging process and are obtained from compounds in oakwood barrels called ellagitannins. Commercial whiskey contains many polyphenols, while aged whiskey has a similar polyphenol content as wine.
Studies and human trials have shown that whiskey consumption in moderation increases the cholesterol efflux capacity, which in other words, is the ability of the body to remove cholesterol from cells. [12]
Beer
Beer has many polyphenols produced from hops and malts and found in the haze formation in the finished beer. Darker beers have as many polyphenols as red wine, which is prolific. A randomized trial was conducted on the effects of beer polyphenols in male subjects with a high risk of cardiovascular disease. The trial results showed that the polyphenols in beer reduced the inflammatory health biomarkers. [13]
How Much Alcohol is Safe to Drink?
It is always recommended to drink alcohol in moderation. Moderate consumption for men is two drinks a day, while for women, it is one. Fourteen grams of pure ethanol make up one standard drink. Hence, for women, 12.5 grams of alcohol per day is standard, whereas it is 25 grams for men.
The majority of red wines have 12.5% ethanol. This means an optimal amount of 3 ounces of wine for women and 6 ounces for men daily.
Is There a “Good” Choice of Alcohol for Intermittent Fasting?
While there are no good or bad alcohol choices for IF, you should concentrate on the number of calories in your drink. Here is a possible list of the best alcohols for intermittent fasting:
White wine
Red wine
Dry Vermouth
Light beer
Champagne
Limit the intake of certain types of alcoholic drinks like:
Regular beer
Craft beer
Sweet wine
Sugary cocktails
High-calorie drinks like pina colada
How to Consume Alcohol Correctly?
Here are some tips on consuming alcohol:
You should have the beverage of your choice with or after a meal. Otherwise, it may cause blood glucose levels to rise.
Avoid binge drinking.
Prefer red wine over other drinks.
If you prefer champagne, go for dry wine or brut. Avoid sweet wines.
Drink a glass of water after every drink.
Do not drink cocktails or alcohol mixes.
FAQs
1. What happens when you drink during fasting?
As alcohol has calories, if you drink during fasting, it will break your fast and also may prevent cellular repair processes.
2. Is it better to break a fast with alcohol?
Consuming alcohol immediately after a fasting period results in quicker absorption, which can induce a faster onset of intoxication. You may also be at an increased risk of severe dehydration if you drink before meals. Hence, the best thing to do is to have your drink with or after a meal. For these reasons, it is not a good idea to break a fast with alcohol.
3. What drinks are safe for fasting?
During fasting, you can have plain or carbonated water, coffee, unsweetened tea, diluted apple cider vinegar, bone broth, and lemon water.
Conclusion
If your primary goal from fasting is improved metabolic health and weight loss, consuming alcohol during fasting periods is a no-no. You can have it in your feeding windows. However, remember that alcohol has calories, and depending on your drink type, it can impact your weight loss process. If you choose to drink, please stick to dry, low-alcohol wine and hard spirits and pour in sparkling water to limit sugar intake and excess calories.
References
“Short-Term Effects of Alcohol on Appetite in Humans. Effects of Context and Restrained Eating – PubMed.” PubMed, 1 Dec. 2010, https://doi.org/10.1016/j.appet.2010.09.005.
“Effects of Moderate Consumption of White Wine on Weight Loss in Overweight and Obese Subjects – PubMed.” PubMed, 1 Nov. 2004, https://doi.org/10.1038/sj.ijo.0802786.
“Alcohol, Body Weight, and Weight Gain in Middle-aged Men – PubMed.” PubMed, 1 May 2003, https://doi.org/10.1093/ajcn/77.5.1312.
“Effect of Alcohol Consumption on Systemic Markers of Inflammation – PubMed.” PubMed, 10 Mar. 2001, https://doi.org/10.1016/S0140-6736(00)04170-2.
“Effects of Intermittent Fasting on Cardiometabolic Health: An Energy Metabolism Perspective – PubMed.” PubMed, 23 Jan. 2022, https://doi.org/10.3390/nu14030489.
“Is Alcohol Consumption a Risk Factor for Weight Gain and Obesity? – PubMed.” PubMed, 1 Jan. 2005, https://doi.org/10.1080/10408360590913542.
Martin, Bronwen, et al. “Caloric Restriction and Intermittent Fasting: Two Potential Diets for Successful Brain Aging.” PubMed Central (PMC), 8 Aug. 2006, https://doi.org/10.1016/j.arr.2006.04.002.
“The Neuropathology of Alcohol-related Brain Damage – PubMed.” PubMed, 1 Apr. 2009, https://doi.org/10.1093/alcalc/agn102.
“DNA Damage, DNA Repair, and Alcohol Toxicity–a Review – PubMed.” PubMed, 1 Sept. 1997, pubmed.ncbi.nlm.nih.gov/9309320.
“The Effects of Ramadan Intermittent Fasting on Liver Function in Healthy Adults: A Systematic Review, Meta-analysis, and Meta-regression – PubMed.” PubMed, 1 Aug. 2021, https://doi.org/10.1016/j.diabres.2021.108951.
“Cardioprotection With Alcohol: Role of Both Alcohol and Polyphenolic Antioxidants – PubMed.” PubMed, 1 May 2002, https://doi.org/10.1111/j.1749-6632.2002.tb02911.x.
Duthie, GG, et al. “The Effect of Whisky and Wine Consumption on Total Phenol Content and Antioxidant Capacity of Plasma From Healthy Volunteers – European Journal of Clinical Nutrition.” Nature, 30 Sept. 1998, https://doi.org/10.1038/sj.ejcn.1600635.
“Effects of Alcohol and Polyphenols From Beer on Atherosclerotic Biomarkers in High Cardiovascular Risk Men: A Randomized Feeding Trial – PubMed.” PubMed, 1 Jan. 2015, https://doi.org/10.1016/j.numecd.2014.07.008.
Fasting on Periods: Can You Intermittent Fast When Menstruating?
Intermittent fasting is a dietary trend where you alternate between periods of fasting and eating. It has become a popular trend in recent years as people seek ways to improve their health and lose weight. However, recent studies indicate that women do not respond the same way to intermittent fasting as men.
Research also shows that intermittent fasting affects women’s bodies differently. The hormonal fluctuations in a woman’s body make it more challenging. A pertinent question in this respect is — can women practice intermittent fasting while on their periods?
This article explores in detail the topic of intermittent fasting and periods, including the potential benefits and risks, as well as some tips for practicing intermittent fasting during menstruation.
Should You Intermittent Fast on Your Period?
You can do intermittent fasting during your period, but it isn’t as straightforward. It depends on your preference and, more importantly, your body’s response to intermittent fasting. Some may be able to continue fasting without adverse effects, while others may experience menstrual irregularities or increased discomfort.
A study on the effect of intermittent fasting on reproductive hormone levels found that fasting doesn’t impact women’s estrogen, prolactin, or gonadotropin levels. [1]
Another study by the Department of Gynecological Endocrinology, Poznan University of Medical Sciences, found that weight loss factors can hurt gonadotropins, resulting in amenorrhea and infertility. Gonadotropins are responsible for moderating the follicular and luteal phases. [2]
If you are considering intermittent fasting during your period, learn to listen to your body. Pay attention to any changes in your menstrual cycle or symptoms. If you notice any irregularities or discomfort, modify your fasting routine or take a break from fasting during your period.
What Happens During the Menstrual Cycle?
The menstrual cycle makes pregnancy possible. It starts on the first day of menstruation and ends just before the next menstrual cycle, lasting between 24 to 38 days. The process itself is complex and involves the constant interaction of hormones, namely:
Luteinizing hormone
Follicle-stimulating hormone
Estrogen
Progesterone
The menstrual cycle has four phases: the menses phase, the follicular phase, the ovulatory phase, and the luteal phase.
Menses Phase
The menses phase is the first five days of your menstrual cycle when your uterus sheds its old lining in the absence of a pregnancy. This shedding results in the release of blood and other fluids through the vagina.
Although a period lasting 3-5 days is typical, some bleed for seven days; it generally is not a cause for worry. However, you’ll experience low hormone levels and decreased energy.
Follicular Phase
The next phase lasts nine days from days 6-14; it is called the follicular phase. During this phase, the estrogen levels slowly rise, thickening the uterus lining in preparation for a potential pregnancy. In addition, the pituitary gland also releases the follicle-stimulating hormone (FSH), stimulating the growth and maturation of follicles in the ovaries.
Ovulatory Phase
The ovulatory phase occurs around day 14 of the menstrual cycle when one of the follicles releases an egg into the fallopian tube. This process is triggered by a luteinizing hormone (LH) surge, which causes the follicle to rupture and release the egg.
Luteal Phase
The luteal phase begins right after ovulation and lasts about 14 days, from day 15 to day 28, when a mature egg leaves the ovary on its journey to the uterus through the fallopian tubes. During this phase, the empty follicle changes into the corpus luteum, which releases progesterone.
Progesterone helps prepare your uterus lining for the implantation of a fertilized egg. If fertilization does not occur, the thickened uterine lining is shed during menstruation. As a result, estrogen and progesterone levels also drop.
How Does Intermittent Fasting Affect the Menstrual Cycle?
There is limited research on the effects of intermittent fasting on the menstrual cycle, but some studies suggest that it may disrupt the average hormonal balance and menstrual function. For example, one study found that women who practiced fasting for more than 15 days during Ramadan had a higher risk of menstrual irregularities, including amenorrhea (absence of menstruation), oligomenorrhea (infrequent menstruation), and dysmenorrhea (painful menses). [3]
Another study shows that short-term fasting can cause a dip in luteinizing hormone levels in women of normal weight. [4]
One potential explanation for changes in menstrual cycles with intermittent fasting is calorie restriction and weight loss. Reducing the overall caloric intake results in fluctuating hormone levels, specifically estrogen, progesterone, and other hormones that regulate the menstrual cycle. With the menstrual cycle disrupted, you can see changes in the length and regularity of periods.
Another critical point to take into consideration is stress. Calorie restriction and time-restricted eating can place undue stress on your body, which can, in turn, affect menstrual cycles. As a result, some women may experience irregularities in their menstrual cycle.
While the studies mentioned above suggest a possible link between intermittent fasting and the menstrual cycle, more research must be done to understand this relationship fully.
Additionally, the impact of intermittent fasting on the menstrual cycle may vary from person to person, and other factors, such as exercise, may also play a role.
If you experience significant changes in your menstrual cycle while practicing intermittent fasting, speak with a healthcare provider. They can help determine the underlying cause and ensure that you receive appropriate care.
How to Fast During Different Stages of Your Menstrual Cycle?
The ever-changing hormones make intermittent fasting more complex and challenging for women than men. Research by Proctor and Gamble stated that the menstrual cycle is highly intrinsically linked to the body’s cognitive, emotional, and sensory functions. [5]
These studies prove that hormonal health is vital for physical and mental well-being, referred to as “cycle syncing.” Cycle syncing is when you modify your diet to match your menstrual cycle. Here’s how you should fast and eat during the different phases of your menstrual cycle.
Menstrual Phase (Days 1-5)
On days 1–5, the body is already under stress, so it may be best to avoid fasting altogether. Instead, focus on eating nutrient-dense foods that will help support your body, such as leafy greens, healthy fats, and lean proteins. Also, add foods rich in iron and magnesium to soothe cramping.
Follicular Phase (Days 6-14)
During the follicular phase, estrogen levels rise, and the body prepares for ovulation. Your insulin sensitivity is at its best during this time. This is an excellent time to experiment and push your body with extended fasting periods. Owing to the heightened insulin sensitivity, longer periods of fasting can help with weight loss.
Ovulatory Phase (Days 14, 15)
The ovulatory phase is the peak of estrogen and testosterone levels, which can increase energy levels and reduce hunger. Furthermore, ovulation also results in a higher body temperature and increased testosterone levels.
Your body is also equipped to handle the stress of fasting. So you can try a longer fast, such as a 24-hour fast. Shifting toward higher protein and lower carbohydrate foods is recommended during this phase.
Luteal Phase (Days 15-28)
After ovulation is the luteal phase; during this period, progesterone levels continue to rise. The elevated progesterone levels lead to increased hunger and cravings.
During this period, you are ill-equipped to handle longer fasts. So focus on shorter fasting periods or time-restricted eating. Avoid prolonged fasting and switch to high-protein meals.
Moreover, as the luteal phase progresses, around day 22, there’ll be a decrease in insulin sensitivity. So, diabetic patients will want to monitor their dietary habits accordingly. This period is also called PMS, and during this time, it’s important to prioritize self-care and engage in gentle exercises and stress-relieving activities.
Incorporate soothing beverages like peppermint tea or caffeine-free chai latte, which can help manage cravings. If you desire a treat, consider consuming a piece of dark chocolate.
Tips for Intermittent Fasting on Your Period
Intermittent fasting presents many benefits, such as improved insulin sensitivity and weight loss. However, it can be challenging to fast while on your period. Here are some tips to help you navigate intermittent fasting during menstruation.
Listen to Your Body
Pay attention to how your body feels and adjust your fasting schedule if necessary. Your body may have different needs during your menstrual cycle. If you feel particularly hungry or tired, consider breaking your fast early or taking a break from fasting altogether.
Adjust Your Fasting Schedule
If your menstrual cycle affects your fasting ability, you may need to adjust your fasting schedule during your period. For example, you could shorten your fasting window or try a more relaxed approach.
If you usually fast for 16 hours per day, consider shortening your fasting window to 14 or 12 hours during your period. Or not fast at all, which is perfectly fine.
Include Nutrient Dense Foods
When you break your fast, ensure you’re consuming nutrient-dense foods. Focus on eating protein, healthy fats, and complex carbohydrates for sustained energy and satiety.
For example, Greek yogurt with raspberries and coconut flakes, a protein-rich smoothie, or an egg scramble with avocado. These foods can help give your body the nutrients it needs to support your menstrual cycle.
Furthermore, you may have to increase your fat intake to help manage cravings during your period.
Drink Plenty of Water
It’s essential to keep yourself hydrated during your period, especially if you are fasting. This helps reduce the general symptoms of menstruation, including bloating and cramps. In case of discomfort, incorporate herbal tea or warm water with lemon.
Avoid Processed Foods and Sugary Drinks
Processed foods and sugary drinks can worsen menstrual symptoms such as bloating, cramps, and mood swings. Rather than processed foods, opt for whole foods that nourish your body and promote overall health.
Practice Self-Care
Your body is going through a tough time with fluctuating hormones during periods. It is okay to stop and take a break from fasting if needed.
Listen to your body and rest if you feel like it.
Consult with a Health Care Professional
If you have a history of menstrual irregularities or other reproductive health issues, talk to your doctor before starting an intermittent fasting routine. They can offer advice and support to help you make the best decisions for your health.
Frequently Asked Questions
Does intermittent fasting have side effects on periods?
Intermittent fasting can affect the menstrual cycle in women, mainly due to calorie restriction. Extended fasting can interfere with the function of the hypothalamus, a part of the brain that plays a vital role in regulating hormones, such as estrogen, which are essential to the menstrual cycle.
Can fasting make your period flow heavier?
Intermittent fasting can affect periods and cause abnormal cycles, either heavy or light. Fasting can also cause hormonal changes and exacerbate already occurring issues.
What should I eat while intermittent fasting during my period?
Focus on consuming nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins while fasting during your period. These foods can help give your body the nutrients it needs to support your menstrual cycle.
Conclusion
Intermittent fasting can be a wholesome dietary approach owing to its many benefits, such as improved insulin sensitivity, weight loss, and many more. First, however, it is important to consider its potential effects on the menstrual cycle and listen to your body’s needs.
While there is limited research on the relationship between intermittent fasting and menstrual function, recent studies state that fasting does not have a lasting effect on hormone levels. On the other hand, some studies suggest that it may disrupt normal hormonal balance and increase the risk of menstrual irregularities.
In saying that, you can practice intermittent fasting during your period, provided you listen to your body. Ensure you stay hydrated, choose nutrient-dense foods, and consider shortening your fasting window if necessary. And as always, it is important to talk to your doctor before starting any new dietary approach.
References
Cognitive, sensory, and emotional changes associated with the menstrual cycle: a review – PubMed. (2008, October 1). PubMed.
Short-term fasting affects luteinizing hormone secretory dynamics but not reproductive function in normal-weight sedentary women – PubMed. (1995, April 1). PubMed.
Yavangi, M., Amirzargar, M. A., Amirzargar, N., & Dadashpour, M. (n.d.). Does Ramadan fasting has any effects on menstrual cycles? PubMed Central (PMC).
Functional hypothalamic amenorrhea and its influence on women’s health – PubMed. (2014, November 1). PubMed.
Cienfuegos, S., Corapi, S., Gabel, K., Ezpeleta, M., Kalam, F., Lin, S., Pavlou, V., & Varady, K. A. (2022, June 3). Effect of Intermittent Fasting on Reproductive Hormone Levels in Females and Males: A Review of Human Trials. PubMed Central (PMC).
16 Celebrities Who Swear By Intermittent Fasting (Their Tips and Experiences)
If you follow the latest trends making the rounds of late, you must have heard of intermittent fasting. Many celebrities have adopted this powerful and effective fasting schedule to transform their physiques, inspiring millions. Check out this blog to see what our beloved celebrities say about intermittent fasting and how it has radically changed their lives.
What does Intermittent Fasting Have to Offer?
Before we jump into celebrities’ experiences with intermittent fasting, we need to know how IF works and what it promises to adherents of the practice. Intermittent fasting is a diet trend where you fast for a certain number of hours in what is known as the “fasting window” and eat your meals in the remaining hours, known as the “feeding window.”
The body uses glycogen as an energy source to carry out its various functions. When you fast, the glycogen stores get used up, and the body goes through a “metabolic switch,” turning to the deposited fat stores as an alternative energy source. This helps you lose weight in a much better way as compared to other traditional dieting methods and plans.
Intermittent fasting offers several benefits. One of them is maximizing muscle growth and boosting metabolism. This is one of the main reasons so many celebrities follow the intermittent fasting diet. They work out while intermittent fasting and get amazing results, inspiring us common folk to get moving!
Besides this, intermittent fasting can decrease insulin resistance, reduce chronic inflammation, and improve heart health. [1, 2, 3]
Intermittent fasting could prevent cancer and cognitive diseases like Alzheimer’s and Parkinson’s. It also has anti-aging effects. With this rich bounty of positive health effects, no wonder celebs are swearing by it! [4]
16 Celebrities Following Intermittent Fasting and Their Experiences
Here’s a list of celebrities who follow intermittent fasting and how it has positively changed their lives. These celebs are credible, have immense fan followings, and have inspired people, young and old alike, to follow their fitness goals. Check them out!
Terry Crews
Terry Crews got noticed in 2005 for his role in the popular sitcom “Everybody Hates Chris” as Julius Rock. He was also popular as Terry Jeffords in the sitcom “Brooklyn Nine-Nine,” which was long-running from 2013 to 2021. Now, at age 54, he hosts America’s Got Talent, and boy, does he look ripped.
Terry works out daily and is an ardent follower of intermittent fasting. According to him, IF has helped him maintain and preserve his impressive physique. Terry says that he eats his first meal at 2 PM. To keep him going, he has tea, coffee, and one spoonful of coconut oil in his fasting window. However, once his eight-hour feeding window begins, he eats as much as he wants.
Terry has lots of protein, and he loves egg dishes. He indulges in scrambled eggs, egg frittatas, bacon, charcuterie meats, salami, and protein shakes. He focuses on a well-rounded diet, including lots of healthy fats and carbs, as well as ample amounts of veggies. He told Insider that IF has “kept me in great, great shape.”
He goes on to say:
“I can feel the difference. I can put pictures of myself now versus myself at 22 years old, and I look and feel much better right now.”
Mark Wahlberg
Wahlberg was never a big fan of intermittent fasting, that is, until he was introduced to it by his friend, media mogul Ari Emanuel, and he got hooked after the first few days of trying it. Mark currently goes for an 18-hour fast, and that too for five days a week. He told the WSJ that “the perfect window for me to break my fast is between noon and 6 PM. On a harder workout day, it might be a smaller window of 12 to 14 hours. But five days a week, I’m doing that 18-hour fast.”
Among other things, Mark is well known for his grinding and grueling early morning workouts, which may put many men to shame. However, after discovering intermittent fasting, he says that a slimmed-down gym routine suits him better and helps him manage the rest of his day much better.
He says:
“I don’t have to do as much cardio, I don’t have to spend as much time in the gym, and I feel like I’m getting better results. I’m trying to share that information with everybody because I’m really, really seeing the benefits and pretty quickly.”
Kumail Nanjiani
Famous for his role in Marvel’s Eternals, Kumail shocked and wowed his fans with an incredible body transformation. While Kumail and his trainer Grant Roberts focus on increasing muscle size, fat shedding, and overall body symmetry, Kumail has given intermittent fasting due credit for improving his life.
Kumail says that he is a follower of the 18/6 fasting routine, and he also was quoted as saying that training for the Marvel movie caused him to review his relationship with food. He says his role in Welcome to Chippendales “freed me from some ways I’ve been thinking about food.”
Hugh Jackman
In an interview with Train Mag Jackman was reported saying that while training for X-Men: Days of Future Past, his body responded very well to intermittent fasting.
“With my diet, I go for a 16/8 intermittent fasting regimen, which works for me.”
The primary reason why Jackman took to intermittent fasting was that it prevented fat buildup while allowing him to bulk up. He says,
“And that regimen does the business. It sounds tricky, but I love it, and I find it a lot easier than eating every two to three hours, which I found a lot more brutal.”
Jimmy Kimmel
Jimmy is a top-rated late-night talk show host with legions of fans. He followed the 5/2 intermittent fasting diet and was better off with it. He says:
“On Monday and Thursday, I eat fewer than 500 calories daily, then I eat like a pig for the other five days. You surprise the body; keep it guessing.”
When Jimmy fasted, he was reported to be in a foul mood, and he kept drinking coffee and eating lots of pickles, indulging in apples, peanut butter, and egg whites. He says, “The rest of the week, I’m a glutton-pizza, pasta, and steak. It sounds hard, but you get used to it and learn you can get through it. It’s helped me stay at 182 pounds.”
Chris Hemsworth
Recently, Chris fasted for four straight days as a part of the show Limitless along with longevity doctor Peter Attia to see how much the human body can take. Chris is a regular follower of intermittent fasting.
He says, “I’ve been doing a lot of intermittent fasting now – eating between 12 PM and 8 PM. I’ve found it has dramatically increased my energy levels. I’ve found that your body kicks into a different state once you get over the initial shock of not eating as regularly in the first week or two. I’ve found myself eating fewer calories but not feeling starved.”
Chris also did intermittent fasting to lose weight for his role as a sailor in the 2015 film, In the Heart of the Sea. His trainer Luke Zocchi said:
“We implemented intermittent fasting, along with lower calories, and it was crazy how much that worked.”
Jack Dorsey
Dorsey said that he eats only one meal a day (OMAD), dinner. On the Ben Greenfield Podcast, he said, “During the day, I feel so much more focused. You have this very focused point of mind in terms of this drive. The time between breakfast and lunch allowed me to focus more on my day.”
Been playing with fasting for some time. I do a 22 hour fast daily (dinner only), and recently did a 3 day water fast. Biggest thing I notice is how much time slows down. The day feels so much longer when not broken up by breakfast/lunch/dinner. Any one else have this experience?
— jack (@jack) January 26, 2019
Elon Musk
On advice of a good friend, I’ve been fasting periodically & feel healthier
— Elon Musk (@elonmusk) August 28, 2022
Gisele Bundchen
Gisele recently published a book, Lessons, in which she said she followed the 5/2 intermittent fasting plan. The Brazilian model, who looks ravishing, said that she fasts until lunchtime for two days a week so that her body can recover and rest.
Elsa Pataky
Spanish actress Elsa Pataky incorporated intermittent fasting into her diet and exercise routine after being introduced to it by her husband, Chris Hemsworth. Initially hesitant about the practice, she delved into research and decided to give it a try, recalling in an interview, “[Chris], he got me into fasting.”
Though concerned about potential weight loss, Elsa discovered that intermittent fasting would only result in weight loss if her body truly needed it. This revelation eased her apprehensions and allowed her to fully embrace the practice, saying, “I learned that while doing it.”
The actress ultimately became an advocate for intermittent fasting, especially after learning about its anti-aging benefits. Following in her husband’s footsteps, Elsa enthusiastically adopted the fasting regimen, exclaiming, “I read that it was amazing for anti-aging, so I was like ‘I’m in! I’m in!’ [laughs].”
Jennifer Aniston
Back in October 2019, Jennifer disclosed her attraction to intermittent fasting. She said she noticed a big difference in how she felt and looked.
In a Radio Times interview, she said:
“I do intermittent fasting, so there’s no food in the morning. Today I woke up and had celery juice. Then I started to brew some coffee, but I don’t drink coffee that early.”
Jennifer probably means she takes coffee later in the day to ward off hunger pangs.
Kourtney Kardashian
In 2018, esteemed reality TV star and wellness enthusiast Kourtney Kardashian, the eldest of the famed Kardashian siblings, publicly professed her admiration for intermittent fasting in an official statement on her app. As avid followers of the hit reality show “Keeping Up with the Kardashians” can attest, Kourtney has always been the sister most passionate about health and nutritious eating habits.
Kourtney detailed her daily fasting routine, saying:
“I wouldn’t eat past 7 PM, and then I would wait to eat breakfast the next day until after my morning workout, around 10.30 AM to 11 AM.”
This regimen results in a 14 to 16-hour fasting window after dinner. Moreover, Kourtney dedicates one day each week to a rigorous 24-hour fast, during which she permits herself to only consume water, green tea, and bone broth, all of which are deemed acceptable during a fast.
A particularly appealing feature of intermittent fasting is its versatility, as it seamlessly accommodates a wide array of dietary preferences, such as vegan, vegetarian, Mediterranean, Paleo, and ketogenic diets, to name a few. Kourtney Kardashian, in particular, is known to adhere to a keto-centric dietary plan, characterized by high fat and low carbohydrate intake, in conjunction with her intermittent fasting schedule.
Halle Berry
In November 2018, Berry said she loved intermittent fasting in a post on Instagram. She revealed that she would fast most mornings and only eat the first meal of her day at around 2 PM. She said:
“Not that I don’t get nutrients, vitamins, and minerals [during that time]… I just don’t sit down and have a meal.”
She indicated that during fasting hours, she probably takes vitamin pills because they do not have added calories or sugar in them. It is also possible that Berry keeps herself satiated with bone broth, unsweetened coffee and tea, and lemon water to keep going during fasting hours.
Scarlett Johanssen
In her role as Black Widow in The Avengers, Scarlett followed an intermittent fasting and workout regime, and the results are out there for everybody to see. Her trainer said that she fasted for 12 hours every day, and Scarlett adds:
“That was a general guideline – at moments, we pushed beyond that to 14-15 hours depending on the filming schedule.”
Reese Witherspoon
In an interview, Reese said she only has coffee and juice in the morning, and while she has not used the words “intermittent fasting,” we can guess that she follows a fasting schedule.
Vanessa Hudgens
Vanessa has said she is a big fan of intermittent fasting, following the 16/8 IF schedule, where she fasts for 16 hours a day and eats her meals in the remaining eight-hour window. In an interview, she said that with IF, she experienced more clarity and felt more energized and stronger during her workouts. She also said:
“It’s rough; it’s no joke. I’m not gonna lie and say it’s easy.”
Conclusion
Intermittent fasting has become the go-to diet in the celebrity world, with everyone from Hugh Jackman to Gisele Bundchen embracing it. Intermittent fasting can improve an individual’s life by boosting mental clarity and improving overall health. The celebrity success stories in this article prove that intermittent fasting is not a fad but an exact science proven to bring about weight loss and other incredible benefits.
While these celeb accounts are very inspiring, please note that it is best to get a doctor’s opinion before you start intermittent fasting, as this demanding diet is not for everyone. Again, while science has backed up intermittent fasting, remember that it is not a quick-fix solution to your health problems but a definite lifestyle choice.
As you can see from the accounts of so many celebrities, intermittent fasting has helped them lose weight, stay in shape, feel more energized and active during their workouts, and generally helped them get in shape for their roles in the public eye. Perhaps this will inspire you to try intermittent fasting and benefit from it in the long run. Go ahead and give it a go! The results will speak for themselves.
References
Matheni Sathananthan, Meera Shah, Kim L Edens, Karen B Grothe, Francesca Piccinini, Luca P Farrugia, Francesco Micheletto, Chiara Dalla Man, Claudio Cobelli, Robert A Rizza, Michael Camilleri, Adrian Vella, Six and 12 Weeks of Caloric Restriction Increases β Cell Function and Lowers Fasting and Postprandial Glucose Concentrations in People with Type 2 Diabetes, The Journal of Nutrition, Volume 145, Issue 9, September 2015, Pages 2046–2051.
Alam, Iftikhar, et al. “Recurrent Circadian Fasting (RCF) Improves Blood Pressure, Biomarkers of Cardiometabolic Risk and Regulates Inflammation in Men.” PubMed Central (PMC), 19 Aug. 2019.
Mani, Kartik, et al. “Lysosomes Mediate Benefits of Intermittent Fasting in Cardiometabolic Disease: The Janitor Is the Undercover Boss.” PubMed Central (PMC), 14 Sept. 2018.
Alirezaei, Mehrdad, et al. “Short-term Fasting Induces Profound Neuronal Autophagy.” PubMed Central (PMC), 14 Aug. 2010.
Intermittent Fasting and the Gut-Brain Connection: Unlocking the Secrets To a Better Overall Health
Do you sometimes feel sluggish, tired, and unable to concentrate on daily tasks? The connection between your gut and brain could be the answer to a healthier and happier version of yourself. Over recent years, there has been considerable research in this regard, and it is seen that there is a significant link between mental…