The libraryMetabolism

Intermittent Fasting

Alternate-day fasting beat plain calorie cutting by 3 lb (1.29 kg).

Also called IF, Time-Restricted Eating, Time-Restricted Feeding, Alternate-Day Fasting, 5:2 Diet, Periodic Fasting

Who it's forAny man who eats late, grazes after dinner, and wants the belly down.

The item

Three squares: proven in human trials. Two: a strong signal. One: early human data. Striped: the trials disagree.

Metabolism Vitality Defense

Buffs

Weight & fat loss
Improved glycemic control in prediabetes and type 2 diabetes
Lower triglycerides; LDL cholesterol unchanged
Reduced diastolic blood pressure; systolic unchanged
Reduced liver fat (NAFLD/MASLD)
Reduced systemic inflammation contested
Improved metabolic flexibility & fatty-acid oxidation

Debuffs

Know firstHunger, fatigue & irritability during adaptation
Know firstCompensatory overeating & reduced diet quality
ManageableLoss of lean muscle mass
ManageableHypoglycemia in people on glucose-lowering medication
ManageableTriggering or worsening disordered eating
MildHeadaches, constipation & sleep disturbance
MildMenstrual & hormonal disruption in women
MildGallstone formation with rapid weight loss

“Fast if it makes you eat less. The clock isn't burning the fat.”

Emergency: call 911.

I am not a doctor. This is not medical advice. This is self-education. Talk to a physician who has your history before you change anything.