Intermittent Fasting Clinical Protocol

Intermittent fasting is one of the most studied fasting approaches. For most of history people ate without constant access to food. Randomized trials show intermittent fasting produces weight loss and improvements in insulin, blood pressure and lipids, with results generally similar to daily calorie restriction; some people find it easier to stick with. Satchin Panda's research on circadian rhythms suggests that eating earlier in the day suits the body clock, and early time-restricted eating improved insulin sensitivity in small trials. 16:8 is a sweet spot for many: long enough to lower insulin, short enough to sustain. OMAD and alternate-day fasting are harder to keep up and make it harder to meet protein and nutrient needs. During a fast, glycogen is used up after about 12 to 16 hours, insulin falls, fat burning and ketones rise, and growth hormone increases; autophagy is well shown in animals but less measured in people. For type 2 diabetes, fasting can improve blood sugar and some people need less medication over time, which Jason Fung's clinic reports. Any change to diabetes medication is made by your prescriber, because fasting on insulin or sulfonylureas can cause dangerous lows. Valter Longo's research connects fasting to aging pathways, mostly from animal studies. It is free, needs no special foods, and is a useful tool for metabolic health.