<aside> <img src="/icons/light-bulb_blue.svg" alt="/icons/light-bulb_blue.svg" width="40px" /> Can facilitate fat loss and muscle gain - Not a given, of course; however, these are facilitated by many of the benefits of fasting listed below and points that will be discussed at great depth in other areas of this Knowledge Base.

Lower overall insulin levels[5] - Having too much insulin can lead to a whole host of health problems. Low levels also increase leptin and hormone-sensitive lipase.

Increases insulin sensitivity[6] - This means your body uses glucose more effectively; this stabilises blood sugar levels.

Reduces oxidative stress[6] - Oxidative stress is an imbalance between the free radicals and antioxidants in the body, both produced naturally by cells. Free radicals can arise from lots of things, spanning from psychological stress to industrial vegetable oils (especially when heated).

Increases human growth hormone[7] - Human growth hormone aids in maintaining lean mass and also healthy tissue in the brain. It’s also clinically associated with having a greater lean body mass and a lower body fat percentage.

Reduces inflammation[8] - Decreasing inflammation in your body has great long-term health benefits, also combating joint pain and soreness! For me, a lack of soreness resulting from training has been a hugely noticeable benefit.

Promotes cellular autophagy[9] - Cellular autophagy is the death, recycling and excretion of weaker cells in your body. Your body looks internally, processing and prioritising, discarding weaker cells in the body.

Improves cognition and brain function[3] - Cognition is your ability to think, understand, learn and perceive. Intermittent fasting stimulates BDNF, which plays a major role in both memory and learning.

Improves blood cholesterol profile[10] - High blood cholesterol is associated with health issues including cardiovascular disease, high blood pressure and diabetes.

Greater fat mobilisation and fatty acid oxidation[11] - This means that your body is more effective at breaking down fat and using it for energy whilst fasting.

Increases metabolism or mitigates the fall resulting from weight loss[12] - Fasting has been shown to maintain or even increase resting energy expenditure and can also mitigate the fall in metabolism that results from weight loss, ensuring you stay sharp, even if you’re losing weight.

Improves digestion - Intermittent fasting gives your digestive system the time it needs to rest, digest and heal if necessary – this is the case for digestive issues such as leaky gut.

Strong ties to increased longevity[13] - Longevity literally means how long you live - this research is still early in development.

Allows your gut flora to thrive[14] - Clearer skin - A product of reduced inflammation, improved gut flora and more, conditions such as acne and eczema may improve.

Re-associate yourself with hunger and learning to control it - Hunger is a natural and necessary process, but at times, it can be difficult to manage. Getting a handle on hunger can hugely impact one’s day-to-day life.

Protection against neurodegenerative diseases such as Alzheimer’s and Parkinson’s[3] - A multitude of studies dating back over a century suggest that fasting can have preventative effects against a number of diseases.

Increases productivity - When food isn’t a choice until later in the day, your mind is free to focus on the task at hand. This is especially the case when coupled with stable energy levels and improved cognition.

Easier to find a calorie deficit - For those seeking specific goals that require a calorie deficit, decreasing the time window in which you eat makes this much easier to achieve.

Reduces decision fatigue - Willpower is like a muscle; it can only be worked so hard. Reducing decisions that you make on what you consume means your mental energy can be spared for other areas of life.

Lack of bloating - With optimal digestion, you can keep bloating at bay. With reduced meal frequency, you may also reduce the need to rush eating, especially in the morning hurry out the door.

**Less time preparing food and everything that comes with it -**Choosing what to eat, cooking, eating, cleaning, waiting for the food to go down...

Adds structure to your day - This is especially the case should you choose to fast until the same time every day or on the same days every week. Structure plays a key role in productivity.

Builds a better understanding of the psychology of eating - Once you understand how the body reacts without food, it puts into perspective the psychological influence of eating.

Helps with jet lag - Meal timing is an important signal in regulating our circadian rhythm. Having a regular marker for when you eat can ease the transition into a new time zone.

Say goodbye to tracking! For some... - If you do not have strict goals, your tracking days may be over. And even if you are still tracking, you’ll have far less frequent meals to track!

Improves sleep quality - This is personal and depends on how you fast, especially the duration. Many, like myself, see a vast improvement in sleep quality. You may also find you start to dream more!

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