Rankings / Protocols — Fasting
Intermittent fasting (general)
Protocols · Fasting
Tier B-
What this is
De Cabo NEJM 2019 review — metabolic benefits may be largely attributable to caloric restriction and circadian alignment rather than fasting per se. Benefits vs caloric restriction alone modest in head-to-head trials.
Mechanism
Metabolic switching from glucose to ketones/FFA; autophagy induction; reduced mTOR and insulin signaling; circadian alignment; decreased inflammation
Dose & route
16:8, 18:6, 20:4, OMAD, or 5:2; choose pattern that fits adherence
Citations
- https://www.nejm.org/doi/full/10.1056/NEJMra1905136
- https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30253-5
- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2771095
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.