Q & A with POPSUGAR on Intermittent Fasting
By: Dr. Keith Kantor
What are the he benefits of intermittent fasting, especially the 14:10
method.
Increased longevity, improved brain function, increased insulin regulation, stronger resistance to stress, improved satiety, benefits of endogenous hormone production and increased mental clarity. In addition to these benefits, The NeuroChem Journal released a study that linked intermittent fasting to improving the success rate of those in substance abuse rehabilitation programs, due to its ability to suppress the opiate receptors.
Is it beneficial to fast for 14 hours and eat in a 10-hour window? Why or why not?
Sure, I do not believe in a set time frame for intermittent fasting, some people eat only within a 10 hour window, others only a 4 hour window. If this is new and a person wants to try it they should start out with a longer window and see how their body reacts. If they are struggling with insulin resistance then they will need to ease their way into this type of lifestyle slowly, and in some extreme cases under their doctor’s supervision.
Nutrition and eating patterns do not have to be set in stone, it is good to do some days intermittent fasting and on days where you have an event or intense activity planned I would suggest opting out of intermittent fasting. Training your body to adjust to different ways of fueling will result in metabolic flexibility and improved ability to adapt without being at high risk for health concerns like weight gain, thyroid imbalances, or insulin resistance.
Does IF actually increase HGH and reduce insulin?
Eating all throughout the day causes fluctuations in insulin levels and it does not give the body a chance to learn how to use its own stored fat for fuel and energy. People who graze on mini meals may suffer from headaches, feelings of low blood sugar and intense hunger cravings (often referred to as “hangry”), or they simply just do not feel satisfied from food. These symptoms are a result of training the body to use the food as a fuel source as opposed to fat stores. This explains why some people “hit the wall” during endurance events and others do not. Those who hit the wall have not trained their body to utilize their fat stores as fuel, they have to depend on the glucose and energy they consumed from food immediately.
There are several studies that suggest elevated levels of Human Growth Hormone (HGH) occurs in conjunction with intermittent fasting, this is simply due to the fact that there is not any spiking of insulin levels which decrease and suppress your body’s ability to produce human growth hormone. Without the insulin spiking decreasing HGH, more is available for metabolic use.