Intermittent fasting has gained popularity with various approaches like the 5-2 diet and the warrior diet, all involving restricting the eating window.
Guests Gin Stevens and Tim Spector discuss the potential benefits of intermittent fasting, despite the unclear scientific evidence.
Tim Spector, a top scientist, will share what science can tell us about intermittent fasting and an upcoming announcement about it.
Intermittent fasting has been the most powerful thing for weight and health, according to Gin Stephens. It's not a diet, but about when you eat. Time-restricted eating is the most common form, with a 10-hour eating window. The world's biggest intermittent fasting study is being launched by Zoe, aiming for 50,000 participants. It's a real-life study on a scale 1,000 times bigger than before, looking at real-life results and how it might work as public policy. Intermittent fasting is a way to reduce calorie intake without counting calories. It also affects the body's use of fuels and the role of gut microbes. Early animal studies with rats unintentionally showed the benefits of time-restricted eating. The study is open to everyone and doesn't cost anything.
Intermittent fasting has shown to have metabolic benefits and can improve the metabolic health of individuals and aid in weight loss, as indicated by various short-term studies.
The 28-day fast start is crucial for adapting to intermittent fasting, and it's important to start slow and gradually build up fasting periods.
The concept of a clean fast, involving only plain water, plain tea, and black coffee, is emphasized for optimal results, and anecdotal evidence suggests significant differences in fasting experience with and without additives.
The value of the eating window is highlighted, with insights into the impact on the microbiome and the potential benefits of allowing time for the 'cleaning' microbes to work on gut repair and metabolic health.
Tim Spector emphasizes the importance of aligning eating times with the body's natural cycles for optimal food processing and cell repair.
Consistency in fasting protocol is crucial, but the exact timing of the eating window can be flexible, as long as the metabolic flexibility is maintained.
The study aims to compare the benefits of intermittent fasting for those who do it consistently versus those who do it only a few days a week.
Gin Stephens emphasizes the importance of not being overly restrictive with intermittent fasting, especially for women. She shares her personal experience of starting intermittent fasting during perimenopause and believes it helped her go through the menopausal transition without putting on a lot of weight.
Jonathan Wolff provides a quick summary of the discussion, highlighting that intermittent fasting is focused on time-restricted eating and a regular daily pattern. He also mentions the importance of listening to your body and considering intermittent fasting as a lifestyle rather than a short-term solution.
Gin Stephens expressed excitement about hearing the results and mentioned the absence of a power outage.
Jonathan Wolff acknowledged the lack of a power outage and suggested it was time to stop before one occurred.
Tim Spector commented on their survival without a power outage.
Join the world's largest study of intermittent fasting at joinzoe.com/fasting for personalized advice about whether intermittent fasting is right for you.
Try Zoe's personalized nutrition program to identify the right foods for your body and get 10% off at joinzoe.com/podcast.
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