What is Periodic Fasting?

Periodic fasting is an eating model that is about alternating between periods of eating and fasting. Some of the most common methods are:

  • 16:8 method: Eat within an 8-hour window and fast for 16 hours.
  • The 5:2 diet: Eat normally for 5 days, reducing calorie intake to 500—600 for 2 days.
  • 24-hour fasting: A full day's fasting one or more times a week.

Health Benefits of Periodic Fasting

Research points to several positive effects with intermittent fasting:

  1. Improved blood sugar control: May stabilize insulin and may be beneficial for people with type 2 diabetes.
  2. Heart Health: May reduce risk factors such as high blood pressure, cholesterol and chronic inflammation.
  3. Reduced inflammation: Fasting can reduce chronic inflammation, which can be beneficial for people with autoimmune diseases.
  4. Better mental health: Supports the brain, reduces the risk of Alzheimer's and can help against neurodegenerative diseases.
  5. Appetite control and weight: Fasting can help stabilize hunger and satiety hormones, making it easier to control food intake and contributing to healthy weight management.

Who should be careful?

Periodic fasting is not for everyone. Consider the following:

  • Women: Hormones can be affected, especially during prolonged periods of fasting.
  • Athletes: Those who exercise hard often need regular and more frequent nutrition to maintain energy levels.
  • People with eating disorders: Fasting can trigger harmful eating habits in people prone to eating disorders.
  • Others: Pregnant women, the elderly or people with serious health problems should always consult a doctor before starting fasting.

It is important to consult a doctor before starting fasting, especially if one has underlying health problems.

An Alternative: Fasting Mimicking Diet (FMD)

Are you unsure about full fasting? A new method, developed by Professor Valter Longos Fasting Mimicking Diet (FMD) provides similar health benefits by limiting calories over 5 days a month, without full fasting.

How can we help?

Hos Epivity Health we offer guidance to help you find the best dining strategy for your unique needs. We can help you find inspiring and healthy food choices, as well as offer personalized advice to ensure you achieve your health and wellness goals. We can help with:

  • Healthy and Inspiring Food Planning.
  • Personalized counseling for your health and wellness goals.

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Even more curious about intermittent fasting? Read more about the science behind it!

  1. Research on the health effects of intermittent fasting (Intermittent fasting):alcuni testo
    • Mattson, M. P. (2023). The Intermittent Fasting Revolution. Trends in Endocrinology & Metabolism.Some text
      • This study explores how intermittent fasting affects blood sugar regulation, inflammation, and neurological health.
      • Link to article
  2. The effects of fasting on inflammation and health:alcuni testo
    • Ruppert, P.M.M., & Kersten, S. (2023). Mechanisms of hepatic fatty acid oxidation and ketogenesis during fasting. Trends in Endocrinology & Metabolism.Some text
      • The article explains how fasting can affect inflammation and metabolic processes in the body.
      • Link to article
  3. Research on intermittent fasting and heart disease:alcuni testo
    • Studies on Heart Health and Intermittent Fasting — Fasting can improve heart function and reduce the risk of heart disease through ketogenesis and improved blood pressure.some text
  4. Periodic fasting and brain health:alcuni testo
    • Longo, V. D., & Panda, S. (2018). Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan. Science.Some text
      • Explores how fasting affects cognitive function and may contribute to the prevention of neurodegenerative diseases.
      • Link to article

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