Fasting has been considered helpful for many. But it depends on your goals, how it is approached, & how the subject executes.

Are you looking for mental clarity & focus?

• Many people have reported improved concentration and focus while fasting, partly due to stable blood sugar and increased production of ketones.
• The Cognitive Benefits of Intermittent Fasting: Research indicates that IF can induce brain-derived neurotrophic factor (BDNF) signaling and adaptive stress responses, enhancing learning and memory. https://www.sciencedirect.com/science/article/abs/pii/S009130222100073X?utm_
• What about Short-Term Cognitive Effects?: A review concluded that there is no clear evidence of a positive short-term effect of IF on cognition in healthy subjects. https://pmc.ncbi.nlm.nih.gov/articles/PMC8470960/?utm_
• Effects of Different Types of Intermittent Fasting Interventions on Metabolic Health in Healthy Individuals (EDIF): A Randomized Trial with a Controlled-Run in Phase https://www.mdpi.com/2072-6643/16/8/1114?utm_

What about weight loss?

• It can help create a caloric deficit. Intermittent fasting helps some people eat fewer calories.
• But it's not magic. If you overeat during your eating window, you won’t lose weight.
• Intermittent Fasting (IF) and Weight Reduction: A systematic review of 27 trials found that IF led to weight loss ranging from 0.8% to 13.0% of baseline body weight. https://pmc.ncbi.nlm.nih.gov/articles/PMC7021351/?utm_
• Beneficial effects of intermittent fasting: a narrative review https://pmc.ncbi.nlm.nih.gov/articles/PMC9946909/?utm_
• 4:3 IF Regimen: A study comparing the 4:3 IF diet (three days of calorie restriction per week) to daily calorie counting found that participants on the 4:3 regimen lost an average of 7.6% of their body weight over a year, compared to 5% in the calorie-counting group. 

What about metabolic health?

• Some studies show improved insulin sensitivity, blood sugar control, and lower inflammation. Effects vary depending on the person, duration, and type of fasting.
• Glucose and Lipid Metabolism: A systematic review of clinical trials found that IF diets positively affect glucose and lipid metabolism, improving insulin sensitivity and reducing fasting glucose levels. https://pmc.ncbi.nlm.nih.gov/articles/PMC8970877/?utm_
• What About Type 2 Diabetes Management?: Studies suggest that IF can reduce body weight, decrease fasting glucose and insulin levels, and improve insulin resistance in individuals with type 2 diabetes. https://clindiabetesendo.biomedcentral.com/articles/10.1186/s40842-020-00116-1?utm_

Autophagy/cellular repair

• Autophagy Induction: Evidence suggests that both fasting and calorie restriction can induce autophagy across various tissues and organs, contributing to cellular cleanup processes. https://pubmed.ncbi.nlm.nih.gov/30172870/
• The Beneficial and Adverse Effects of Autophagic Response to Caloric Restriction and Fasting https://pmc.ncbi.nlm.nih.gov/articles/PMC10509423/?utm_
• Insulin Resistance https://www.ncbi.nlm.nih.gov/books/NBK507839/?utm_
• Fasting and Longevity: Accumulated evidence indicates that intermittent fasting or calorie restriction can lead to adaptive autophagy and increase the longevity of eukaryotic cells.https://pmc.ncbi.nlm.nih.gov/articles/PMC10509423/?utm_

What about muscle maintenance?

• Mixed results. You can maintain muscle if you train and get enough protein, but fasting too long without eating can lead to muscle loss if not managed correctly.

Potential Risks: While IF has benefits, it's not suitable for everyone. Individuals with certain health conditions or a history of eating disorders should consult healthcare professionals before starting a fasting regimen.