Is Intermittent Fasting Part of a Healthy Diet?

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Intermittent fasting (IF) has become one of the most popular wellness trends—and for good reason. It’s not just a weight loss tool; fasting is a natural way to support healing, reduce inflammation, and optimize metabolic function.

But is it safe? And should you make it part of your daily health routine?

Let’s break down the science—and how intermittent fasting fits into a healthy, sustainable lifestyle like the ASTR Diet.

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🔄 What Is Intermittent Fasting?

Intermittent fasting is a pattern of eating that cycles between periods of eating and fasting—without focusing on calorie restriction.

Common fasting windows:

• 16:8 – Fast for 16 hours, eat during 8-hour window

• 14:10 – More flexible and sustainable for beginners

• 24-hour fast – 1–2x per week for advanced health seekers

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✅ Health Benefits of Intermittent Fasting

Intermittent fasting is linked to many key health benefits supported by science:

1. Reduces Inflammation

Fasting lowers inflammatory markers like CRP and IL-6, improving overall immune function and reducing pain.

Fasting reduces systemic inflammation by downregulating pro-inflammatory cytokines.
(Faris et al., 2012)

2. Supports Autophagy (Cellular Repair)

Fasting triggers autophagy, a natural detox process where damaged cells are broken down and recycled.

Autophagy is essential for reducing oxidative stress, aging, and chronic disease.
(Mizushima & Komatsu, 2011)

3. Improves Insulin Sensitivity and Blood Sugar

Periods without food allow insulin levels to drop, helping the body burn fat and regulate blood glucose more efficiently.

Intermittent fasting improves metabolic markers and insulin resistance, even without calorie restriction.
(Tinsley & La Bounty, 2015)

4. Enhances Brain Function and Mental Clarity

Fasting increases BDNF (brain-derived neurotrophic factor), improves cognitive performance, and protects against neurodegeneration.

Fasting improves brain function, reduces oxidative stress, and supports mitochondrial health.
(Mattson et al., 2018)

5. May Reduce Risk of Chronic Disease

Fasting is associated with lower risks of cardiovascular disease, type 2 diabetes, Alzheimer’s, and some cancers.

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🥗 How It Fits Into the ASTR Diet

o ASTR Diet incorporates intermittent fasting as a foundational strategy for:

• Reducing gut inflammation

• Improving mitochondrial function

• Healing fascia and supporting detox

• Balancing hormones and energy

It pairs fasting with anti-inflammatory, whole-food meals for deep, sustainable healing.

👉 Learn more in the Eat to Heal book, which explains how to safely use fasting to overcome fatigue, pain, and chronic illness.

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⚠️ When Fasting May Not Be Right for You

Fasting isn’t ideal for:

• Pregnant or breastfeeding women

• Children or teens

• Those with eating disorders

• Individuals with adrenal fatigue or extremely low blood sugar

Always work with a functional provider before beginning an extended fast.

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🔑 Final Thoughts

Yes—intermittent fasting is a healthy, research-backed approach that supports weight balance, energy, inflammation reduction, and cellular repair. When combined with nutrient-dense meals like those in the ASTR Diet, fasting becomes a powerful tool for healing.

And best of all, it’s not a trend—it’s a return to the natural rhythm your body was designed for.

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📚 References

• Faris, M. A., et al. (2012). Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects. Nutrition Research, 32(12), 947–955.

• Mizushima, N., & Komatsu, M. (2011). Autophagy: Renovation of cells and tissues. Cell, 147(4), 728–741.

• Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661–674.

• Mattson, M. P., et al. (2018). Intermittent metabolic switching, neuroplasticity and brain health. Nature Reviews Neuroscience, 19(2), 63–80.

• de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551.