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Time-Restricted Fasting

A type of dietary intervention known as time-restricted eating includes limiting the hours of the day when food can be taken. A person is free to eat as much or as little as they like during the designated feeding window, but outside of this window, no food is consumed. It has been demonstrated that this dietary strategy may have a number of possible health advantages, such as weight loss, increased insulin sensitivity, and decreased inflammation. There are some people who report increased energy and better sleep when they practice time-restricted feeding.

A number of health benefits may be associated with fasting, including:

  • Weight Loss: The overall number of calories consumed can be reduced while fasting, which leads to weight loss.
  • Improved insulin sensitivity: Fasting has been demonstrated to increase insulin sensitivity, which can assist to reduce the chance of acquiring type 2 diabetes.
  • Reduced inflamation: Fasting has been associated with decreased inflammatory responses in the body, which may help lower the chance of developing chronic illnesses including cancer and heart disease.
  • Increased lifespan: According to some studies, fasting may extend life by encouraging the development of new cells and initiating cellular repair mechanisms.
  • Brain function: In addition to improving brain function, fasting also increases brain cell growth.

References:

  • Deota, Shaunak, et al. “Diurnal transcriptome landscape of a multi-tissue response to time-restricted feeding in mammals.” Cell Metabolism 35.1 (2023): 150-165.
  • Long, Hong, and Satchidananda Panda. “Time-restricted feeding and circadian autophagy for long life.” Nature Reviews Endocrinology 18.1 (2022): 5-6.
  • De Cabo, Rafael, and Mark P. Mattson. “Effects of intermittent fasting on health, aging, and disease.” New England Journal of Medicine 381.26 (2019): 2541-2551.

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