The Fast Diet | Michael Mosley

Summary of: The Fast Diet: The Simple Secret of Intermittent Fasting: Lose Weight, Stay Healthy, Live Longer
By: Michael Mosley

Introduction

Welcome to the transformative world of intermittent fasting! This summary of ‘The Fast Diet: The Simple Secret of Intermittent Fasting: Lose Weight, Stay Healthy, Live Longer’ by Michael Mosley takes you on a journey through a powerful, scientifically-backed approach to maintaining a healthy body. As we delve deeper into the benefits of intermittent fasting, you will discover its significant effects on reducing obesity, hypertension, asthma, and rheumatoid arthritis. Furthermore, this summary explores how fasting can potentially increase brain power, happiness, and life expectancy while decreasing the likelihood of developing diseases like Alzheimer’s, diabetes, and cancer. Get ready to redefine your understanding of healthy living as you explore the wisdom of fasting and its remarkable potential to revolutionize your wellbeing.

Intermittent Fasting Benefits

The current health advice is eating low-fat foods and exercising more. However, it does not help reduce worldwide obesity rates and cardiovascular diseases. Intermittent fasting, where you alternate between normal eating and not eating at all, is the solution. Our body responds well to it because we change between “feast or famine.” Medical articles have shown that it can help reduce obesity, hypertension, asthma, and rheumatoid arthritis. It can also reduce oxidative damage, inflammation, and optimize energy metabolism. Contrary to popular belief, research has shown that frequently eating smaller portions of food does not increase the metabolic rate. A study conducted by the Institute for Clinical and Experimental Medicine in Prague, Czech Republic, found that people who consumed 1,700 calories daily divided into two meals lost more weight and inches from their waist than those who had the same calories split into six meals.

Fasting for Health

Intermittent fasting may reduce the likelihood of developing cancer and extend lifespan by lowering the levels of insulin-like growth factor 1 (IGF-1) in the body, according to research by Dr. Valter Longo of the University of Southern California’s Longevity Institute. The reduction in IGF-1 levels during fasting triggers a repair-mode in the body, responsible for fixing cell damage and maintaining the status quo. Studies on mice engineered to not produce IGF-1 showed that they lived almost twice as long as those with normal levels of IGF-1 and did not develop diabetes or cancer. Ecuadorians with Laron syndrome, a genetic mutation that results in low IGF-1 levels, also never developed diabetes or cancer, suggesting that elevated levels of IGF-1 later in life may lead to accelerated aging or cancer.

Fasting for a Better Brain

Research has shown that incorporating fasting into your routine can potentially delay the onset of neurodegenerative diseases like Alzheimer’s. Dr. Mark Mattson’s study found that mice on intermittent fasting showed a delay in Alzheimer’s onset and an increase in a protein that stimulates growth of new nerve cells in the hippocampus, responsible for learning and memory. Additionally, the same protein has shown to have antidepressant effects in rats. Fasting can potentially make us smarter, happier and live a disease-free life.

Improve Insulin Regulation with Intermittent Fasting

Worldwide, diabetes and its consequences lead to millions of deaths annually. Carbohydrates cause blood glucose levels to increase; insulin helps regulate glucose and fat. When insulin becomes ineffective, the risks of diabetes and other diseases rise. Intermittent fasting can help control insulin levels without losing body weight. A 2005 study found that after two weeks of fasting every other day, insulin sensitivity in the subjects’ bodies increased substantially, enhancing their insulin regulation. Doctors recommend fasting as an effective way to break down fat cells, which hinder insulin’s proper functioning, thereby boosting insulin efficiency.

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