Intermittent fasting has been practiced throughout all of human history and it can carry huge health benefits if it’s done right. Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. It doesn’t change what you eat, it changes when you eat. Fasting is not like a traditional diet because you can keep your calorie intake the same and it’s simple enough that you’ll actually do it, but meaningful enough that it can actually make a big difference to your health. Intermittent fasting is easy to implement into your lifestyle and research shows comes with many health benefits not just weight loss.

The sciencey bit

In intermittent fasting, what essentially takes place in the body is that one source of energy — which can facilitate the accumulation of body fat — is switched for another. Our bodies run on glucose or simple sugar, but when we fast for a longer period of time, that energy source becomes unavailable. Our system needs to identify a different kind of “fuel.” That is when the body begins to convert certain types of body fat into fatty acids, which are easily absorbed by the blood. Fatty acids, in turn, produce molecules called ketones, which the body uses as its new source of energy. This has been referred to as flipping the metabolic switch.

Along with weight loss, researchers have found that intermittent fasting could help to prolong the lifespan, improve the functioning of metabolic processes, protect cognitive function, enhance physical performance, reduce inflammation, improve blood sugar, improve immune function, enhance detoxification, improve sleep, improve appetite signaling and shield against cardiovascular diseases.

And these could all be down to autophagy. Recent studies have confirmed that fasting induces autophagy. Autophagy is a natural regeneration process that occurs at a cellular level in the body, reducing the likelihood of contracting some diseases as well as prolonging lifespan. It maintains normal functioning by breaking down old cells and then turning over the destroyed cell organelles for new cell formation.

Human cells are constantly becoming damaged as a normal part of metabolic processes. However, as we age, experience stress, and deal with more and more free radical damage our cells become damaged at an increased rate.

This is where we need autophagy: It helps to clear damaged cells from the body, including senescent cells that serve no functional purpose but still linger inside tissues and organs causing damage by triggering inflammation. This has been shown to then go on to contribute to neurodegenerative diseases such as Alzheimer’s and Parkinson’s for example.

“Think of it as our body’s innate recycling program,” says Colin Champ, M.D., and author of Misguided Medicine. “Autophagy makes us more efficient machines to get rid of faulty parts, stop cancerous growths, and stop metabolic dysfunction like obesity and diabetes.” In simple terms, autophagy is the key to slowing the aging process.

So how do we switch it on?

The most fascinating part of the discovery of autophagy is that the process is given a boost if there is cellular stress. If cells lack nutrients, are deprived of energy, or are damaged in some way, a “stress response” mechanism is activated initiating autophagy. When it comes to diet and lifestyle habits that are in your control, the thing that triggers autophagy most is fasting because of the “stress” it creates through nutrient deprivation in your cells.

Choose a 16–hour window to fast, followed by an 8–hour eating period. If you have eaten dinner by 8 pm you would then fast until 12pm the next day (Be aware of unconsciously ruining all your hard work with fast-breakers like milk in coffee or sugary drinks. Water, black coffee and herbal teas are all fine during fasting). It doesn’t matter when you start your 8–hour eating period. You can start at 8 am and stop at 4 pm. Or you could start at 2 pm and stop at 10 pm. Do whatever works for you and your schedule.

Another “good stress” that can induce autophagy is exercising. Recent research has shown that exercise induces autophagy in multiple organs involved in metabolic regulation, such as muscle, liver, pancreas, and adipose tissue. While exercise has many benefits, it’s actually a form of stress because it breaks down tissues, causing them to be repaired and grow stronger. It’s not exactly clear yet how much exercise is needed to boost autophagy, but research suggests that high-intensity exercise is probably most beneficial.

To further support these findings, Naomi Whittel in her new book, Glow 15, sets out a 15-day programme that includes 16-hour fasts three times a week and high-intensity exercise. In basic tests of the programme on volunteers at Jacksonville University, Florida, she found a number of benefits including weight loss, a reduction in fine lines, changes in blood pressure, and improvements in lean muscle mass. What’s not to love?

Worried you can’t survive 16 hours without food? Try micro-fasting instead. Micro-fasting is the same principle and has similar benefits, admittedly to a lesser degree but only requires a 12-14 daily fasting window for example 7 pm – 9 am. If you don’t think you are up to a full fast why not start by trying micro-fasting instead. 

On a cautionary note: This dieting style may not be equally beneficial for everyone. If you are on any medications to control certain health conditions, it’s best to consult your doctor before introducing fasting. People who suffer from hypoglycemia or diabetes, and women who are pregnant or breastfeeding, should not fast. Anyone being treated for a disease like cancer should always discuss treatment options and interventions with their doctor first.

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