Intermittent fasting | 3 Years Later | Time Restricted Eating

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Intermittent fasting / time restricted eating 3 year review. Can't actually believe it's been three years and so much has happened but here we are. This is a honest reflection of what I do and what I eat. The other videos are on the channel and I'll add cards throughout the video to make it easier to find the, #intermittentfasting #fasting #timerestrictedeating

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Intermittent Fasting 101 — The Ultimate Beginner’s Guide

ntermittent fasting (IF) is currently one of the world’s most popular health and fitness trends.

People are using it to lose weight, improve their health and simplify their lifestyles.

Many studies show that it can have powerful effects on your body and brain and may even help you live longer (1, 2, 3Trusted Source).

This is the ultimate beginner’s guide to intermittent fasting.

What Is Intermittent Fasting (IF)?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.

It doesn’t specify which foods you should eat but rather when you should eat them.
In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern.

Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food available year-round. Sometimes they couldn’t find anything to eat.

As a result, humans evolved to be able to function without food for extended periods of time.

In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day.

Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.

SUMMARY
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It’s currently very popular in the health and fitness community.

Intermittent Fasting Methods
There are several different ways of doing intermittent fasting — all of which involve splitting the day or week into eating and fasting periods.

During the fasting periods, you eat either very little or nothing at all.

These are the most popular methods:

The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods.

Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.

SUMMARY
There are several different ways to do intermittent fasting. All of them split the day or week into eating and fasting periods.

How It Affects Your Cells and Hormones
When you fast, several things happen in your body on the cellular and molecular level.

For example, your body adjusts hormone levels to make stored body fat more accessible.

Your cells also initiate important repair processes and change the expression of genes.

Here are some changes that occur in your body when you fast:

Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).
Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible (8Trusted Source).
Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells (9Trusted Source, 10Trusted Source)
Gene expression: There are changes in the function of genes related to longevity and protection against disease (11Trusted Source, 12Trusted Source).
These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting.


Intermittent fasting | 3 Years Later | Time Restricted Eating






GenF20™ Look Younger, Feel Younger, Stay Younger With HGH