Practice intermittent fasting (16 hours of fasting, 8 hours of eating) to relearn hunger, reduce cravings, lower insulin, and improve various health markers.

noli's read

Intermittent fasting is a widely studied subject. The claim that it helps with weight loss and blood glucose management is supported by several meta-analyses (e.g., NEJM, JAMA Internal Medicine), confirming efficacy often equivalent to conventional caloric restriction. The reduction of insulin is an expected physiological mechanism during fasting periods, although its direct link to a reduction in systemic inflammation is still debated and requires more robust clinical evidence in humans. The idea of 'relearning hunger' and better managing cravings is a frequent behavioral observation among practitioners, validated by some observational studies, but remains subjective and dependent on the individual. The claim labeling insulin as an 'inflammatory hormone' is an oversimplification: insulin is primarily a storage hormone essential for life, whose pro-inflammatory nature is only clinically relevant in contexts of pathological resistance. In summary, the metabolic benefits are real but often correlated with the induced caloric deficit rather than the fasting itself.

the sources

1. 1Cioffi I, Evangelista A, Ponzo V, et al. 2018
2. 2Lowe DA, Wu N, Rohdin-Bibby L, et al. 2020
3. 3Liu D, Huang Y, Huang C, et al. 2022
4. 4Jamshed H, Steger FL, Bryan DR, et al. 2022