Many people today are looking for easy to implement, do-it-yourself ways to improve health, especially since the beginning of the body-hacking movement which seeks to optimize health by “hacking” an individual’s biochemistry through learning about physiology and implementing changes in nutrition and lifestyle. These do-it-yourself “hacks” which can go viral online are also due to the widespread (and deserved) public mistrust in medicine and science resulting from the mismanagement of the COVID-19 pandemic.

The good news is there are many ways to positively affect your health without requiring a lot of time or money. Intermittent fasting (IF) is free, saves time, and has massive potential to benefit our health. It may be the most beneficial intervention one can implement considering how easy it is to do.

Fasting in general is very good for people and their health, but due to social norms and widespread metabolic dysfunction, many people are resistant or even outright afraid to consider extended fasts. On the other hand, intermittent fasting is much easier and more convenient to do alongside today’s busy lifestyles. It is quite simply an eating pattern that alternates between eating and fasting according to a pre-determined schedule.

Popular versions of IF include 16/8 where you fast 16 hours of every day and eat during an 8-hour window, 18/6 which restricts the eating window down to 6 hours, the 5:2 approach limits calories on 2 non-consecutive days per week to 500 calories, and a modified approach to 5:2 which I call 0:2 completely eliminates any eating at all on those 2 days per week. Adopting intermittent fasting as part of a healthy lifestyle is a great way to get the ball rolling in the right direction, can be done on a daily/weekly schedule, and is much easier for most people than attempting multiple day extended fasts.

The history of fasting goes back millennia and has been a part of human custom since pre-history, however, it is widely attributed to the ancient Greek culture which employed fasts for both physical and spiritual benefits. When done for spiritual reasons it was thought to enable the individual to rise above their food attachments and addictions and spend more time nourishing their spirits and minds.

The ancient Greek doctor Hippocrates who has the unique distinction of being labeled the “Father of medicine” regularly recommended fasting to his patients for various ailments. This notable historical medical figure is quoted as stating, “fasting is the greatest remedy – the physician within.” Other notable historical physicians such as the Greek Galen, and the Persian Avicenna recommended fasting. Greek philosophers such as Plato, Aristotle, and Plutarch all utilized fasting as a means to cure illness, optimize physical condition, and sharpen the mind. Of course, modern Christians and Jews are no strangers to fasting for spiritual reasons and to seek favor with God.

The Bible has 19 mentions of fasting found in both the Old and New Testament via the ancient Hebrew word, “tsom” (Strongs concordance: 06685), and the ancient Greek word “nesteuo” (Strongs concordance: 3522). Muslims fast also as a practice of faith during the Islamic holiday of Ramadan.

Fasting in recent years has experienced a significant decline since the advent of modern pharmaceutical medicine as we can now significantly decrease some of the side effects of chronic disease, although we are simultaneously seeing the effects of this strategy fail as the rates of chronic degenerative disease and cancer are exploding.

Fortunately, this trend may be reversing as contemporary doctors like Dr. Jason Fung, author of “The Complete Guide to Fasting” and “Life in the Fasting Lane” among others is re-discovering the power and potential of fasting. Due to this resurgence, hope is on the rise for the future of fasting.

As mentioned above, there are a multitude of health benefits from intermittent fasting that span all organ systems of the body. It has shown potent protective effects which actively work against the possibility of developing cancer. It improves brain function and cognition. It has also been shown to have the ability to protect against neurodegenerative diseases like epilepsy, Alzheimer’s, and multiple sclerosis. In fact, it is even beneficial in preventing or slowing progression once one has a neurodegenerative condition.

Intermittent Fasting

Intermittent fasting also increases HGH or human growth hormone. This hormone which is responsible for the maintenance of muscle and connective tissue throughout life generally declines as we age leading to poor mobility, and keeping naturally increased levels around is related to both extending one’s life, and improved quality of life as we age. It decreases insulin levels and insulin resistance, a major cause of disease in all first-world countries and perhaps the most significant cause of modern chronic disease.

It reduces the risk of cardiovascular disease and reduces blood pressure and cholesterol levels. The mechanism behind these is largely improved endocrine/insulin function which has many trickle-down effects. Intermittent fasting also boosts metabolism and enables fat loss for those trying to lose weight.

It also activates many intracellular mechanisms resulting in the creation of natural endogenously produced anti-oxidants designed to fight oxidative stress and inflammation in the body. It likewise speeds up the natural ability to detox; the removal of waste material in the body – a process that is certainly linked to the body’s anti-oxidant status. Finally, intermittent fasting is also known to reduce leptin levels (the obesity protein) thereby increasing healthy production and promoting balance of sex hormones like testosterone and estrogen. These are just a few of the health benefits of intermittent fasting; there are many, many more.

The fact that fasting has been utilized for all of recorded history and is and has been promoted and personally utilized by some of the most influential physicians of all time is without question. Modern medicine experts may tell us there are no panaceas in treating disease, but the truth is that this simple, easy, free intervention has been used as such and is likely one of the closest things we will ever get to a cure-all. The real question is, why aren’t you doing it yet?

For more information about fasting and intermittent fasting, check out the links below:

• https://www.doctorjasonfung.com/
• https://www.doctorjasonfung.com/life-in-the-fasting-lane
• http://www.greekmedicine.net/hygiene/Fasting_and_Purification.html

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