10 Evidence-Based Health Benefits of Intermittent Fasting

1. Changes the function of hormones, cells, and genes.

When you fast, insulin levels drop and human growth hormone (HGH) increases. Your cells also initiate important cellular repair processes and change which genes they express.

2. Can help you lose weight and visceral fat.

Intermittent fasting helps you eat fewer calories while boosting metabolism slightly. It’s a very effective tool to lose weight and visceral fat.

3. Can reduce insulin resistance, lowering your risk for type 2 diabetes.

Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.

4. Can reduce oxidative stress and inflammation in the body.

Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.

5. May be beneficial for heart health.

Studies show that intermittent fasting can improve numerous risk factors for heart disease, such as blood pressure, cholesterol levels, triglycerides, and inflammatory markers.

6. Induces various cellular repair processes.

Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.

7. May help prevent cancer.

Intermittent fasting has been shown to help prevent cancer in animal studies and some human studies. Research in humans showed that it can help reduce side effects caused by chemotherapy.

8. Has benefits for your brain.

Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.

9. May help prevent Alzheimer’s disease.

Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases such as Alzheimer’s disease.

10. May extend your lifespan, helping you live longer.

Intermittent fasting may help you live longer, according to studies in animals.

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