Fasting has gained immense popularity as a dietary approach, but what does the scientific evidence say about its health benefits?

Studies have explored how fasting might influence metabolic markers, energy expenditure, and even aging. However, while fasting shows promise in some animal models, translating these effects to humans is less clear.

A key part of the debate centers on whether fasting offers unique health advantages or whether its benefits stem primarily from reduced calorie intake. Time-restricted eating and intermittent fasting protocols show promise in regulating appetite and reducing energy intake, potentially leading to weight loss. But, when calories are controlled, does fasting still improve health independently?

This episode explores the evidence to determine if fasting confers metabolic advantages over non-fasting diets. In addition, we’ll take a look at its impact on behavioral patterns and ask if that could play a pivotal role in promoting better health outcomes.

To listen to this episode in full, subscribe to Sigma Nutrition Premium.

Timestamps:

[00:54] Defining fasting
[03:44] Historical context and early research
[08:01] Mechanisms and claims of fasting
[18:15] Types of fasting protocols
[22:18] Time-restricted eating and chronobiology
[28:29] Energy expenditure and behavioral changes
[36:53] Fasting vs. weight loss: independent benefits
[41:47] Health markers and weight loss outcomes
[43:37] Muscle mass concerns during fasting
[47:31] Animal models vs. human studies
[51:29] InterFAST study insights
[01:00:37] Behavioral vs. metabolic changes
[01:11:25] So what do we know?

Links:

Subscribe to Sigma Nutrition Premium
Join the Sigma email newsletter for free
Enroll in the next cohort of our Applied Nutrition Literacy course
Go to the page for this episode

Don't build it: advice on civic tech from MIT's GOV/LAB