Slow Down Before You Intermittent Fast

On this week's episode of the pod, we cover yet another dietary fad (this time for humans): intermittent fasting (IF).

We are joined by Meghann Featherstunn, a board-certified sports dietitian, to discuss this popular diet and dig into the evidence. We kick things off with a discussion of what the IF diet entails and the different ways that people do it. We spend some time discussing caloric restriction and the data supporting extended longevity, which has been co-opted by the fad diet movement. Then, you guessed it, we turn to the data and discuss studies conducted on IF for weight loss, obesity, insulin resistance, blood pressure, and glucose control. We answered a bunch of questions for our "Heard from the Herd" segment and close things out with a discussion of the potential risks of the IF diet. You don't want to miss this!

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Resources

• Not So Fast: Pros and Cons of The Newest Diet Trend

• Effects of Intermittent Fasting on Health, Aging, and Disease

• Fasting for Weight Loss: An Effective Strategy or Latest Dieting Trend?

• Fad Diets: Fact and Fiction

• Calorie Restriction and Fasting Diets: What Do We Know?

• Clinical Application of Intermittent Fasting for Weight Loss: Progress and Future Directions

• Intermittent Versus Continuous Energy Restriction on Weight Loss and Cardiometabolic Outcomes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

• The Effects of Intermittent or Continuous Energy Restriction on Weight Loss and Metabolic Disease Risk Markers: A Randomized Trial in Young Overweight Women

• Effects of Intermittent and Continuous Calorie Restriction on Body Weight and Metabolism Over 50 wk: A Randomized Controlled Trial

• Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial

• 2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association

• Intermittent Fasting May Not Be As Helpful For Losing Weight As Once Thought, Study Finds

• Association of Eating and Sleeping Intervals With Weight Change Over Time: The Daily24 Cohort

• Intermittent Fasting: The Positive News Continues

• Within-Day Energy Deficiency and Reproductive Function in Female Endurance Athletes

• Nutrition Strategy and Life Style in Polycystic Ovary Syndrome—Narrative Review

• Weight Gain During The Menopause Transition: Evidence for a Mechanism Dependent on Protein Leverage

• Effect of High Intensity Interval Training on Body Composition in Women Before and After Menopause: A Meta-Analysis

• The Effect of 10 Days of Intermittent Fasting on Wingate Anaerobic Power and Prolonged High-Intensity Time-to-Exhaustion Cycling Performance

• Effects of Ramadan Fasting on Running Activity Profiles in Elite Soccer Players during an Official 90-Minute Match