16/8 IF schedule- does it have the same health benefits as longer fasts?
jennk5309
Posts: 206 Member
Does anyone know of any research on health outcomes specific to a 16/8 schedule as opposed to the other types of schedules? The basic question I want answered is if 16 hours daily is long enough to induce autophagy and the other health-protective and especially neuroprotective benefits of fasting. Weight loss is not my primary concern, although that would be nice too. I had genetic testing done and I am at high risk for Alzheimer's disease and I want to decrease my risk.
Links to research would be helpful- I am not having much luck with a standard Google search, but perhaps I just haven't yet figured out the best keywords yet.
Links to research would be helpful- I am not having much luck with a standard Google search, but perhaps I just haven't yet figured out the best keywords yet.
4
Replies
-
I haven’t seen any proven health benefits from intermittent fasting. It’s used as a timing way to control calories.12
-
No health benefits just meal timing that suits individuals.3
-
I also have not seen any health benefits ever documented with any sort of legitimate study behind the claims. Some people find that eating only during a window of time makes it easier for them to stay at the calorie level they want. AFAIK, that is the only benefit.3
-
Fasting prevents Alzheimer’s?7
-
Are you guys kidding me? I've read a ton about the health benefits- from lowering Igf-1 to autophagy to protecting chemo patients from the side effects...there are so many! I thought this was why most people do it. I just don't know the magic number meaning how many hours until the benefits kick in.24
-
The “health benefits” of intermittent fasting are in the comparatively early stages of research and the results so far are largely inconclusive. But there are a lot of woo peddlers who have cherry picked study results and misapplied findings in animal studies to humans to confer magical properties upon intermittent fasting.
Right now, people are doing it because it’s the current fad (along with keto) and they mistakenly believe in the magical properties conferred as described above.
The study I’ve seen linked/quoted most often in regards to the benefits of IF was done on earthworms. I haven’t seen any other reputable peer reviewed research which conclusively shows health benefits in humans.12 -
Are you guys kidding me? I've read a ton about the health benefits- from lowering Igf-1 to autophagy to protecting chemo patients from the side effects...there are so many! I thought this was why most people do it. I just don't know the magic number meaning how many hours until the benefits kick in.
Dr Ted Naiman has a GREAT breakdown on IF on his site: http://burnfatnotsugar.com/intermittent-fasting.html
As well, Dr John Berardi did a complete self-experimentation on various degrees of Fasting. His 80 page report can be found here: http://danjohn.net/wp-content/uploads/Intermittent-Fasting_Precision-Nutrition.pdf
Both are excellent references and resources.
15 -
Are you guys kidding me? I've read a ton about the health benefits- from lowering Igf-1 to autophagy to protecting chemo patients from the side effects...there are so many! I thought this was why most people do it. I just don't know the magic number meaning how many hours until the benefits kick in.
Dr Ted Naiman has a GREAT breakdown on IF on his site: http://burnfatnotsugar.com/intermittent-fasting.html
As well, Dr John Berardi did a complete self-experimentation on various degrees of Fasting. His 80 page report can be found here: http://danjohn.net/wp-content/uploads/Intermittent-Fasting_Precision-Nutrition.pdf
Both are excellent references and resources.
The first link has zero links to any research. None. And Dr. Naiman hardly appears to be an impartial researcher, since "burnfatnotsugar.com" is his website. He's also linked/quoted on dietdoctor.com and Fung's site - both of which are woo-filled propaganda sites. If you'd like a more factual, unbiased, evidence-based source regarding insulin, try James Krieger: https://weightology.net/insulin-an-undeserved-bad-reputation/
As to the second link, here's an excerpt from Dr. Berardi's report that you linked to (it's on page 14, for reference):Although animals (like rats and monkeys) are convenient test subjects, they’re not perfect models for predicting human response patterns. So, all the animal data suggesting strong benefits with IF aren’t necessarily helpful in predicting what will happen when humans try it.
When we look to the human data, we find – disappointingly – that experiments using IF are very limited. Also, those experiments that have been done often use poor experimental control groups. This makes their descriptive and predictive power limited. (There are some excellent reviews on this and I’ll point to them in the resources section in case you’re interested.)
I know this is annoying. I wish science were done perfectly every time, too. But right now, based on the available research, we’re left with far more questions about IF than answers. Nothing is definitive.
[ETA:] I'm more than open to changing my mind about IF, if/when research shows that these purported benefits actually exist. I've actually spent some time digging around on reputable evidence-based sites looking for peer-reviewed research which shows anything conclusive one way or the other. But as Berardi says, the evidence (reliable/credible evidence, that is) is very scant and inconclusive right now.
I more or less adhere to a 16/8 IF schedule myself, since I've found that it works well for satiety and adherence, so I don't think IF is a total crock of crap. I just think the "magic" is highly overstated right now, based upon what we know.18 -
The only research I've heard about was for mice, sorry.1
-
18 -
You can read the complete guide to fasting by dr fung... full of references to medical studies.
Another book about nutrition is deep nutrition... great chapter on vegetable/canola oil and links to inflammation25 -
You can read the complete guide to fasting by dr fung... full of references to medical studies.
Another book about nutrition is deep nutrition... great chapter on vegetable/canola oil and links to inflammation
Fung is the biggest hack in the business. All kinds of crap followed by him selling you something. OP - read nothing by Fung.10 -
You can read the complete guide to fasting by dr fung... full of references to medical studies.
Another book about nutrition is deep nutrition... great chapter on vegetable/canola oil and links to inflammation
Fung is the biggest hack in the business. All kinds of crap followed by him selling you something. OP - read nothing by Fung.
+1.
Fung is a snake oil salesman and his "science" is a bunch of woo. He's a laughingstock amongst evidence-based researchers.6 -
-
You can read the complete guide to fasting by dr fung... full of references to medical studies.
Another book about nutrition is deep nutrition... great chapter on vegetable/canola oil and links to inflammation
Fung is the biggest hack in the business. All kinds of crap followed by him selling you something. OP - read nothing by Fung.
+1.
Fung is a snake oil salesman and his "science" is a bunch of woo. He's a laughingstock amongst evidence-based researchers.
Quack-a-doodle!2 -
It’s just a meal schedule. 16:8 is BS in terms of “benefits”1
-
-
Agree with all the reputable things that have been said in this thread so far:
- All the good research is in the very early stages and you can't draw any conclusions from it at this point other than the fact that more research is needed.
- I find 19:5 (my personal schedule) to be a perfect way to regulate my appetite, so that's a great benefit in my book. I see no need for there to be anything more to it than that.
- Jason Fung is a quack and is spreading a lot of misinformation about IF and other topics.
7 -
I wonder what a starving person would think are the benefits of starving.6
-
Fasting (true fasting) has been around for thousands of years. It is done for religious/meditation reasons. For some reason people are fascinated with things from our ancestors and think they have hidden mysteries which the pseudo-sciences love to exploit.
I keep hoping a vow of silence diet starts and becomes popular... especially if it includes the internet.3 -
Does anyone know of any research on health outcomes specific to a 16/8 schedule as opposed to the other types of schedules? The basic question I want answered is if 16 hours daily is long enough to induce autophagy and the other health-protective and especially neuroprotective benefits of fasting. Weight loss is not my primary concern, although that would be nice too. I had genetic testing done and I am at high risk for Alzheimer's disease and I want to decrease my risk.
Links to research would be helpful- I am not having much luck with a standard Google search, but perhaps I just haven't yet figured out the best keywords yet.- Was your genetic testing done by a doctor, a nutritionist, or one of the "do it yourself" services? Genetic testing can be dicey and I would make sure that your results, if they weren't obtained from a doctor, are reviewed by your own private MD before you get too concerned. No judgement, I would just hate to see you go through life with this cloud over your head for no good reason.
- As others have said, this is a pretty recent scientific development, and most likely your google didn't turn anything up because there is nothing to find yet.
- I can totally understand being concerned and proactive - I have a couple of incidences of Alzheimers in my close family. My theory is this - any tips or theories or whatever about something being protective that isn't impractical or expensive, I'm going to try to incorporate it JIC. I mean, why not? I'm looking into the MIND diet, and I've heard enough times that physical activity and lifetime learning seem protective, so I'm all over that. If some form of IF is comfortable for you, it can't hurt to practice it JIC, but I think it will be quite a few years before any definitive research will have a conclusion on the benefits, one way or the other.
5 - Was your genetic testing done by a doctor, a nutritionist, or one of the "do it yourself" services? Genetic testing can be dicey and I would make sure that your results, if they weren't obtained from a doctor, are reviewed by your own private MD before you get too concerned. No judgement, I would just hate to see you go through life with this cloud over your head for no good reason.
-
Benefits of fasting.
Skipping meals means more time for other activity. Less of a benefit today in a world where meals aren't ceremony anymore.
Historically skipping a days worth of meals would give you 3-4 more hours in your day. Some of which would be used to perform spiritual exercises, prayer, meditation, reading, etc.1 -
Poisonedpawn78 wrote: »I wonder what a starving person would think are the benefits of starving.
I know geez, first world problems.3 -
Fasting (true fasting) has been around for thousands of years. It is done for religious/meditation reasons. For some reason people are fascinated with things from our ancestors and think they have hidden mysteries which the pseudo-sciences love to exploit.
I keep hoping a vow of silence diet starts and becomes popular... especially if it includes the internet.
Not exactly the same thing but...
Within the Orthodox Jewish community, there is a movement to refine speech and refrain from unnecessarily hurtful or damaging talk. Basically, against gossip or derogatory talk—even if it's true—unless there's a constructive purpose. If I fire an employee for theft, I can't go around telling everyone my reasons. If a colleague contacts me because they're thinking of hiring that former employee and want my opinion, provided I don't embellish or otherwise exaggerate, I can tell them why I think it's a bad idea. And even so, if I can get away with saying something less negative, like "I really don't think they'd be a good fit for your business," that's preferable.
If I know that mentioning a certain political party will send someone with opposing views into a 15-minute tirade, I can't bring up the subject, even if I'm saying something positive about them. (Again, if there's a constructive purpose, that's different. But not if I'm just making small talk or worse, because I find it amusing to see that person's face go a particular shade of red and I know I'll be chuckling over it for hours.)
I've heard of people who do take a temporary vow of silence, both to avoid accidentally saying something negative when the situation doesn't call for it, and to reflect in general on the judicious use of speech. I guess you could say that the 'fasting from words' gets them to focus more on what they're saying so stuff is less likely to just 'slip out' in conversation.
http://www.aish.com/f/mom/My_Day_of_Silence.html (This writer tried it for a day.)
3 -
I wanted to add, anyone who has experienced someone they care about unraveling due to Alzheimers would most likely be willing to do unpleasant but temporary things to avoid going through it themselves. I don't think there was any harm in OP asking.
My very limited understanding is that the theory of possible longevity benefits of fasting, stems from the idea that our species developed to thrive experiencing unavoidable periods of famine and feast. The suggestion is that not experiencing this pattern is detrimental. I'm not saying that's true, in fact I haven't seen any proof and haven't looked into it much myself. But I can understand how that starting point would sound legit to someone scratching the surface. I would be a hot, cranky mess full of headaches and claws if I didn't eat by noon every day, so it really doesn't affect me one way or the other!3 -
estherdragonbat wrote: »Fasting (true fasting) has been around for thousands of years. It is done for religious/meditation reasons. For some reason people are fascinated with things from our ancestors and think they have hidden mysteries which the pseudo-sciences love to exploit.
I keep hoping a vow of silence diet starts and becomes popular... especially if it includes the internet.
Not exactly the same thing but...
Within the Orthodox Jewish community, there is a movement to refine speech and refrain from unnecessarily hurtful or damaging talk. Basically, against gossip or derogatory talk—even if it's true—unless there's a constructive purpose. If I fire an employee for theft, I can't go around telling everyone my reasons. If a colleague contacts me because they're thinking of hiring that former employee and want my opinion, provided I don't embellish or otherwise exaggerate, I can tell them why I think it's a bad idea. And even so, if I can get away with saying something less negative, like "I really don't think they'd be a good fit for your business," that's preferable.
If I know that mentioning a certain political party will send someone with opposing views into a 15-minute tirade, I can't bring up the subject, even if I'm saying something positive about them. (Again, if there's a constructive purpose, that's different. But not if I'm just making small talk or worse, because I find it amusing to see that person's face go a particular shade of red and I know I'll be chuckling over it for hours.)
I've heard of people who do take a temporary vow of silence, both to avoid accidentally saying something negative when the situation doesn't call for it, and to reflect in general on the judicious use of speech. I guess you could say that the 'fasting from words' gets them to focus more on what they're saying so stuff is less likely to just 'slip out' in conversation.
http://www.aish.com/f/mom/My_Day_of_Silence.html (This writer tried it for a day.)
Very interesting. Thanks for sharing. Also, that was a good read and I agree with much of it. I have always believed that wisdom is nurtured in silence.0 -
I'm getting good results from 16:8 Intermitting fasting. lost 7 lbs. in 4 weeks, more energy. I also feel subjectively better in mind and body.2
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions