In today's episode we really look into the science of fasting (mostly around intermittent fasting) based on the research provided below. I play devil's advocate and look into top reasons why people are FOR or AGAINST fasting and compare that to what was found in the studies. Then I give you my opinions on fasting based on what I've learned, so that you can make your own opinions on if fasting is the right thing for you and your goals!

The 5 top things we discuss today:

1. Does fasting boost fat loss? what about fasted exercise?
2. Is fasting the only and best way to do activate autophagy?
3. Is fasting the best way to increase insulin sensitivity?
4. Does fasting mess up your hormones?
5. Does fasting cause muscle loss? can you gain muscle while fasting?

Studies referenced:

The Effects of Intermittent Fasting Combined with Resistance Training on Lean Body Mass: A Systematic Review of Human Studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468742/

Effect of dietary composition on fasting-induced changes in serum thyroid hormones and thyrotropin
https://www.metabolismjournal.com/article/0026-0495(78)90137-3/pdf

Mechanism by Which Caloric Restriction Improves Insulin Sensitivity in Sedentary Obese Adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4686951/#:~:text=Caloric%20restriction%20(CR)%20improves%20insulin%20sensitivity%20(17)%20and,remain%20to%20be%20fully%20understood

Impact of intermittent energy restriction on anthropometric outcomes https://pubmed.ncbi.nlm.nih.gov/32363896/

Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parametershttps://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2771095

Body composition changes associated with fasted versus non-fasted aerobic exercisehttps://pubmed.ncbi.nlm.nih.gov/25429252/

Intermittent Energy Restriction for Weight Loss: A Systematic Review of Cardiometabolic, Inflammatory and Appetite Outcomes https://pubmed.ncbi.nlm.nih.gov/35531785/

Eight-hour time-restricted feeding improves endocrine and metabolic profiles in women with anovulatory polycystic ovary syndrome https://pubmed.ncbi.nlm.nih.gov/33849562/