Intermittent fasting is effective because it allows the body to enter its highest fat-burning state, which occurs about 8-12 hours after eating a meal. This helps eliminate body fat without sacrificing muscle mass. A typical eating schedule does not normally allow the body to reach this point.
Intermittent fasting boosts the body’s stress resistance, which increases longevity in humans (R).
It helps protect and treat the body from disease, which can delay aging (R).
Intermittent fasting can prolong the health-span of the nervous system by impacting biological pathways that regulate the lifespan (R).
In a study done on mice that were infected with salmonella, intermittent fasting lowered intestinal and systemic bacteria by boosting their intestinal immune system (R).
10-14 hours of fasting when we get up in the morning means that we have given our gut rest." - Dr. Satchin Panda
In addition to these important and very practical how-to tidbits, we dive into lots of interesting new territory...
How human anecdote and animal evidence suggests time-restricted feeding may be especially useful for gut-related issues, including inflammatory bowel disease and acid reflux.
How labs doing caloric restriction research may have actually been reaping the benefits of time-restricted without realizing it as an incidental to their experimental design.
The revelation that 70% of FDA drugs are subject to circadian effects and are either less effective or more effective at certain times of the day.
The effect melatonin has on the pancreatic production of insulin and the insight this lends to why we should probably stop eating at least 2-3 hours before we go to bed.
The bizarre way circadian rhythms affects everything from susceptibility to UV damage to recovery from surgery to cancer risk (at least if you think the World Health Organization knows what they're talking about).
Amla or Indian gooseberry and Aronia berry smoothie.
Emblica officinalis (Amla) is an ayurvedic herb which has all parts, including the fruits, used for preventative and therapeutic purposes. It appears to be most used for regulating glucose metabolism and cardiac health, and may also be neuro - protective.
amla appears to be able to reduce triglycerides and better the cholesterol profile as well as benefit cardiovascular health (the heart and vessels themselves). Most of these actions are attributed to its antioxidant properties, which are partially derived from a high Vitamin C content but also from a large amount of tannin compounds that are also found in other potent antioxidants like camellia sinsensis (the plant that bears green tea catechins).
Preliminary evidence suggested that 3g of the fruits (a fairly reasonable dosage) was as effective as 5mg glibenclamide twice daily.
Higher doses of the fruits (3g) appear to be able to increase circulating HDL cholesterol in otherwise healthy persons and diabetics.A decrease in LDL-C has been noted with consumption of the fruits over 21 days, affecting both healthy controls and diabetics.
Aronia melanocarpa, commonly known as the black chokeberry, is a sour berry with a high anthocyanin and anti-oxidant content. It is being researched for its potential health benefits.
Black chokeberries have a high anthocyanin content. Anthocyanins are the molecules responsible for the blue and red pigments in the berry. Black chokeberries also have more anti-oxidant molecules than blueberries.
Preliminary evidence suggests black chokeberry supplementation can reduce total cholesterol and blood glucose when taken by people with elevated cholesterol and glucose, but further research is needed to confirm this effect.
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