Thinking Twice About Intermittent Fasting
Intermittent fasting, the practice of restricting eating to a specific time period (most commonly, 8 hours) while avoiding meals the rest of the day, has experienced a surge in popularity over the last ten years.
If our goal is to increase our lean muscle tissue (and it should be), a preponderance of research suggests we should avoid fasting. In order to increase lean muscle tissue, we must undergo “muscle protein synthesis” (MPS) – the remodeling and accrual of muscle tissue. For MPS to occur, we need protein available. When we fast for prolonged periods, research suggests that we compromise our ability to build lean muscle tissue.
However, recent research presented this month at an American Heart Association conference in Chicago provides an even more compelling reason to think twice about intermittent fasting: A strong association with heart disease.
The study analyzed the eating habits of over 20,000 US adults. Researchers discovered that people who engaged in intermittent fasting had a 91% higher risk of death to cardiovascular disease.
The lead researcher concluded, “We were surprised to find that people who followed an 8-hour, time-restricted eating schedule were more likely to die from cardiovascular disease. Even though this type of diet has been popular due to its potential short-term benefits, our research clearly shows that, compared with a typical eating time range of 12-16 hours per day, a shorter eating duration was not associated with living longer…It’s crucial for patients, particularly those with existing heart conditions or cancer, to be aware of the association between an 8-hour eating window and increased risk of cardiovascular death. Our study’s findings encourage a more cautious, personalized approach to dietary recommendations, ensuring that they are aligned with an individual’s health status and the latest scientific evidence.”
Take home message: Intermittent fasting might be the single most popular dietary trend in the last 30 years (and we’ve seen a lot of fads and trends). Think twice.
