• Intermittent fasting
    Blog,  Diet,  Health,  Nutrition

    Intermittent fasting

    Intermittent fasting is a dietary pattern that involves voluntary energy intake restriction. In this article we explore the different types of intermittent fasting, potential benefits and more. What is fasting? Fasting is not eating. It is common in normal life, for example: we don’t eat between bedtime and breakfast and prior to blood tests or some procedures (e.g. colonoscopy, surgery). What is not fasting? Technically, any form or food or drink intake breaks a fast. In practice, however, water and potentially some energy-free (i.e. non-caloric) beverages such as unsweetened black coffee do not seem to make an impact in fasting status. Below are some examples of what some people do…

  • The Fast 800
    Blog,  Book review,  Diet,  Health,  Nutrition

    Book review: The Fast 800 (Dr Michael Mosley)

    The Fast 800 is one of the most recent diet books by Dr Michael Mosley, author of the famous 5:2 diet. His books focus on the use of “intermittent fasting” for weight loss, blood sugar regulation and general health. The author I first heard from Dr Mosley through his piece on high intensity interval training (HIIT, see video below). I later learned about his 5:2 diet and know a few people who have done it. It wasn’t until I read his bio that I realised that Dr Michael Mosley became a psychiatrist after working in other fields, and then decided to move away from the medical profession. He is mostly…

  • 16:8 diet
    Blog,  Nutrition,  Nutrition science

    The 16:8 diet

    The 16:8 diet is a form of intermittent fasting or time-restricted eating. The numbers in the ratio stand for 16 and 8 hours (of fasting and eating, respectively). Intermittent fasting vs time-restricted feeding These days, the term “intermittent fasting”, is being thrown around all over the place. Prof Valter Longo is the opinion that we need to stop using term “intermittent fasting” because it’s being used to talk about different protocols that have different effects on health (minute 1:01 in the video below). Simply put, fasting = not eating. If you do it intermittently (i.e. not all the time), you are intermittent fasting. Humans, and all creatures, have fasted since…

  • Blog,  Nutrition,  Self-experiment

    24-hour fasting experiment

    What is fasting? In simple words, fasting = not eating. There are several of protocols used as therapeutic fasting or fasting-mimicking diets (e.g. intermittent fasting, alternate day fasting, calorie/protein restriction). Why fast? There have been many experiments conducted in all sorts of critters (from yeast to humans) to study the impacts of fasting. Results from both non-human and human studies suggest that fasting could extend lifespan, reduce oxidative stress and inflammation, prevent neurodegenerative disease, improve cognition, reduce cancer growth and enhance metabolic function, among other health benefits. The mechanisms behind those effects include the production of ketones and their role as an energy source for the brain, the reduction of…