The Benefits of Intermittent Fasting. Is it Right for You?

Intermittent Fasting (sometimes just referred to as IF for short) has become one of the most popular wellness trends in recent years, and probably for good reason. Backed by scientific research and real-world results, intermittent fasting can support various personal wellness goals such as weight loss, boosting metabolic health, and possibly even slow down the process of aging (only time will tell). But what exactly is intermittent fasting, how does it work, and which dietary supplements can help you get the most out of your fasting routine?

Let's dive into IF and break down the potential health benefits, explore some of the most common fasting methods and principles, and then reveal which dietary supplements can help support energy, fat metabolism, and nutrient balance during your fasting journey (without breaking your fast, of course!).

What is Intermittent Fasting?

Intermittent Fasting is a pattern of eating that cycles between short periods of eating and prolonged periods of not eating (ie. "fasting"). Sounds simple right? Just don't eat for extended periods of time, or is there more to it? Unlike traditional diets that focus on limiting what you can eat, intermittent fasting focuses primarily on when you can eat. Instead of traditional weight loss methods like counting calories, IF emphasizes eating ONLY within specific time windows, and THAT is the real key. By doing so, you can allow your body extended periods of time to burn stored body fat, balance hormone levels, and give it time to repair itself at the cellular level. Who knew that not eating was so beneficial in that many ways?!

What Science Says About the Health Benefits of Intermittent Fasting

Many of the health benefits observed from Intermittent Fasting are backed by clinical research and are linked to improved longevity, better weight management, and boosted metabolic function.

• Supports Weight Loss and Fat Burning: When you fast for extended periods of time, your body releases stored fat and uses that for available energy instead of glucose. This causes your metabolism to make a switch that enhances fat burning, which can lead to significant weight loss over time, especially when paired with other healthy lifestyle habits like a balanced diet and proper amounts of physical activity.
• Improves Insulin Sensitivity: Fasting as a whole can help reduce blood sugar levels as well as improve insulin sensitivity, which can be a great way to help manage Type 2 Diabetes. Studies show that Intermittent Fasting can lower your fasting insulin levels by up to 31%.
• Boosts Brain Health: Intermittent Fasting increases Brain-Derived Neurotropic Factor (BDNF), which is a protein that helps support cognitive function and neuroplasticity. IF also helps reduce oxidative stress (the harmful cellular damage caused by free radicals) and inflammation, which are both contributors to cognitive decline over time.
• Enhances Cellular Repair and Autophagy: Fasting can trigger a cellular process known as Autophagy. Autophagy is when your body clears out damaged cells and regenerates new ones in their place. This cellular cleanup process helps prevent aging and also reduces the risk factors associated with many chronic illnesses.
• Improves Longevity: Clinical studies on animals suggest that Intermittent Fasting can help extend lifespan by activating genes in our body that are responsible for longevity, as well as reducing oxidative damage on the cells themselves.

Ways to Do Intermittent Fasting: Some Popular Methods

There isn't any ONE right approach to Intermittent Fasting. In fact, there are a multitude of methods being employed by people all over the world with varying degrees of results. What's most important is to choose a method that fits your particular lifestyle that you feel like you can commit to consistently.

• The 16/8 Method: This is perhaps one of the "easiest" Intermittent Fasting techniques that we see people use. The numbers in the method indicate concurrent time periods where fasting takes place and eating occurs. So you are fasting for the 16 hour period, and then eating your meals within the 8 hour period. Some people will eat only two meals during the 8 hour window, while others will eat the more typical 3 meals within that time period. The choice is really yours on how you do it.
• The 20/4 Method: Just like above, the Intermittent Fasting period is the larger number, representing 20 hours of not eating. During that 4 hour period most people on this method will only eat two meals during that 4 hour window.
• OMAD (One Meal a Day): The idea with OMAD is that you only eat one meal per day, and it must be consumed within a one hour window of time. This is generally considered to be an extreme method of Intermittent Fasting, which is typically only employed for a few days at a time, but some people enjoy OMAD as their entire way of eating.
• Alternating Day Fasting: In this method, people will typical fast for an entire day (24 hour period), and then eat normally during the alternate days. This is like an on/off method that can be effective for weight loss, but many find it hard to stick to this method long-term.

While these four methods represent some of the most popular techniques of Intermittent Fasting, they are not all-inclusive. There are still many other methods of IF out there people can employ, the real key is to find the method that fits your schedule and is something you can stick to for either a prolonged period of time, or indefinitely.

Supplements That Support Intermittent Fasting

While Intermittent Fasting can provide powerful health benefits on its own, the right dietary supplements can help support energy, metabolism and nutrients during the fasting periods. Here are some of our favorite supplements categories that pair well with Intermittent Fasting:

• Electrolyte Supplements: Fasting can cause shifts in Sodium, Potassium, and Magnesium levels. Since you are fasting, it is important to make sure that any electrolyte supplement you take has zero calories (otherwise it will break your fast). These can help you maintain proper hydration, as well as support sustained energy levels during your fast. Some popular electrolyte supplements will either be in powder form that you can add to water, or in capsules that are easy to swallow.
• Appetite Suppressant Supplements: Natural appetite suppressant supplements can help curb feelings of hunger that are natural to experience during fasting windows. Taking them can help prevent or reduce unwanted feelings of hunger, and help with temptations to overeat in general. Some top supplements to look out for are 5-HTP, Garcinia Cambogia, and our best-selling Skinny Drops, which are formulated to help reduce food cravings naturally!
• Energy & Focus Support: Feelings of fatigue and brain fog can hit you when you are fasting, especially early on when you are just getting adapted to the lifestyle. There are stimulant-free energy supplements and nootropics that can help you remain sharp and energized during your fast. Some key ingredients to be on the lookout for are L-Tyrosine, B Vitamins, Panax Ginseng, and L-Theanine.
• Metabolism Boosters: To help support the primary reason most people fast to begin with, losing weight, metabolic support supplements can help enhance fat oxidation and thermogenesis (the increased rate of the body's energy consumption). For this purpose World's Best has created our Thermogenic Fat Burner supplement which is packed with supportive ingredients such as Chromium, L-Carnitine, Choline, Inositol, L-Methionine, and more.
• Amino Acid Supplements: If you are inclined to work out during your Intermittent Fasting periods, amino acid supplements can help support muscle recovery and energy without breaking your fast. Look for options such as Branched Chain Amino Acids (BCAA) without added sweeteners.

So, Is Intermittent Fasting Right for You?

Intermittent Fasting isn't just a fad, it's a time-tested method for optimizing brain and body. Whether your personal goal is to simply lose weight (always easier said than done), to boost your energy levels, or to improve your metabolism IF can be a powerful tool.

The being said, everybody is a little different. Some people shouldn't try Intermittent Fasting, especially those who are or may become pregnant, as well as people taking certain prescription medications (if you're not sure, as your healthcare professional first).

To help make your Intermittent Fasting journey as successful as possible, consider pairing it with high-quality dietary supplement that support your goals, like those from World's Best Supplements.