Intermittent Fasting
Structured eating patterns and mindful eating improve metabolic health and foster a healthier relationship with food.
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Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. Unlike traditional diets that focus on what to eat, IF focuses on when to eat. Common approaches include the 16/8 method (fasting for 16 hours and eating within an 8-hour window), the 5:2 diet (eating normally for 5 days and restricting calories for 2 days), and alternate-day fasting. During fasting periods, the body shifts from using glucose as its primary energy source to using stored fat, a process called ketosis. This metabolic switch can lead to numerous health benefits, including improved insulin sensitivity, reduced inflammation, enhanced cellular repair processes (autophagy), and potential weight loss. IF may also improve brain function, increase growth hormone levels, and reduce oxidative stress. The practice has been used throughout human history, as our ancestors often experienced periods of food scarcity. Modern research suggests that these periods of fasting may be beneficial for health and longevity, though individual responses vary significantly.
