Link to video
This video discusses two topics.

The first topic is reducing calorie intake, and the second is time-restricted food intake — fasting. By this, we mean limiting food consumption to specific time intervals. For instance, we might eat all our meals within 12 hours and refrain from eating for the remaining 12 hours. This is known as the 12-on-12 regime. If I consume all my food within 6 hours and fast for 18 hours, it is referred to as the 6-on-18 regime.

Several studies have explored the effects of reducing calorie intake on lifespan. The initial studies were conducted in the 1990s and focused on rats and mice. In the late 1990s, two significant studies were carried out on monkeys at two major American universities, lasting 20 years. They indicated that reduced calorie intake does not significantly affect lifespan itself. Monkeys that consumed highly processed foods showed more benefits. There were almost no differences observed in monkeys that ate natural foods. The study concluded that it is not so much how much we eat, but what we eat. It is also crucial to engage in regular exercise. Sufficient activity can extend your life by 7 to 10 years!

In 2019, a large study was conducted that focused on fasting. It revealed that time-restricted food intake has very positive effects on health and quality of life.

• The first benefit is that we can prevent type 2 diabetes with this eating pattern. This makes sense because, with time-restricted food intake, we limit the duration of sugar in our blood, thereby reducing the time insulin is present, which decreases insulin resistance and lowers the risk of developing type 2 diabetes. We can even reverse type 2 diabetes by restricting our food intake! Another advantage of time-restricted food intake is that we become metabolically flexible. Our body recognizes two primary energy sources.
  1. Glucose, which comes from all foods containing starch, such as bread, pastries, pasta, and legumes.
  2. Fats, the utilization of which is less apparent to our body, especially if it has relied solely on glucose as its energy source for an extended period. When the body is deprived of glucose during fasting, it is compelled to tap into fat stores for energy. The outcome is not only weight loss but also the production of ketones, which positively influence brain function.
• The second benefit of time-restricted food intake is that we become metabolically flexible. Our body recognizes two primary energy sources.
• The third significant benefit is known as autophagy, or eating our own cells. Picture it this way: when you lose your job and have no income, you begin to search for items to sell at home. The body, lacking energy, does something similar. It seeks out resources to generate energy, often targeting old or damaged cells. This process acts as a form of cleaning and greatly contributes to the prevention of cancerous diseases. Research has demonstrated that time-restricted food intake significantly reduces the risk of cancer.

What to watch out for when fasting. Especially during longer fasts, there is a risk that the body will utilize muscle for energy. Reducing muscle mass is detrimental, particularly in later life. Therefore, if we anticipate fasting, we should consume as much protein as possible beforehand, up to 2g per kg of body weight.

You should also be mindful of what your first meal will be after the fasting period. It should consist of foods high in protein or fat. Under no circumstances should carbohydrates be consumed, as they could lead to a rapid spike in blood sugar levels. In conclusion, it can be said that intermittent fasting offers the greatest benefits for overweight individuals and those who are not metabolically healthy.