Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. There are many different types of intermittent fasting, such as the 16/8 and 5:2 methods.


Numerous studies show that it can have powerful benefits for your body and brain.


Here are 10 evidence-based health benefits of intermittent fasting:


  1. Changes the function of hormones, cells, and genes. When you don’t eat for a while, several things happen in your body. For example, your body changes hormone levels to make stored body fat more accessible and initiates important cellular repair processes.
  2. Can help you lose weight and visceral fat

Many of those who try intermittent fasting are doing it to lose weight. Generally speaking, intermittent fasting will make you eat fewer meals. Unless you compensate by eating much more during the other meals, you’ll end up taking in fewer calories.

  1. Can reduce insulin resistance, lowering your risk for type 2 diabetes. Type 2 diabetes has become a very common diagnosis in recent decades. Its main feature is high blood sugar levels in the context of insulin resistance. Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes.
  2. Can reduce oxidative stress and inflammation in the body. Oxidative stress is one of the steps toward aging and many chronic diseases.
  3. May be beneficial for heart health. Heart disease is currently the world’s biggest killer. It’s known that various health markers (so-called “risk factors”) are associated with either an increased or decreased risk of heart disease.
  4. Induces various cellular repair processes. When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy.
  5. May help prevent cancer. Cancer is characterized by uncontrolled growth of cells. Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer.
  6. Has benefits for your brain. What’s good for the body is often good for the brain as well.
  7. May help prevent Alzheimer’s disease. Alzheimer’s disease is the world’s most common neurodegenerative disease. There’s no cure currently available for Alzheimer’s, so preventing it from showing up in the first place is critical.
  8. May extend your lifespan, helping you live longer. One of the most exciting applications of intermittent fasting may be its ability to extend lifespan.