National Fasting February

National Fasting February reminds us that our metabolic health underlies many of the diseases we associate with aging, from diabetes to cancer to Alzheimer's disease. Improve your metabolic health by fasting for at least 12 hours on a regular basis this month.

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National Fasting February reminds us that our metabolic health underlies many of the diseases we associate with aging, from diabetes to cancer to Alzheimer's disease. Improve your metabolic health by fasting for at least 12 hours on a regular basis this month.

Intermittent Fasting Articles

Just Brew It: How Coffee & Tea Help You Boost Metabolism

Caffeinated drinks do more for you than just keep you alert.

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How to Practice Fasting According to Ayurveda

Ayurveda, the traditional Indian medicine, is known for its holistic approach to health and well-being.

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5 Forks

The 5 Stages of Intermittent Fasting

From ketosis to autophagy to growth hormone production, learn more about the five stages of intermittent fasting with the LIFE Fasting Tracker!

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Fasting is key for lowering blood pressure with a healthy diet

A prolonged fast might ‘prime’ the gut to regrow healthy bacteria after refeeding, which reduces hypertension.

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Intermittent fasting: A flexible lifestyle that can help your heart

Intermittent fasting can reduce LDL or 'bad' cholesterol, improve your blood pressure, and reduce markers of inflammation.

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The right way to do OMAD (One meal a day)

Learn how Martine lost 80 lbs (and kept the weight off) by eating once a day.

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Autophagy: The recycling mechanism that delays aging and prevents disease

Intermittent fasting and exercise help your cells get rid of damaged components and turn them into things they can use.

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Ready for a challenge? 31 daily activities to lose weight in 2021

Get your health back in the new year with these 31 daily fasting challenges!

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‘The Cancer Code’ explores how our understanding of cancer has evolved

An interview with physician and researcher Dr. Jason Fung about his latest book.

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How to keep (or start) a healthy routine this holiday season

Check out the holiday gift guide that will help you build better habits in 2021.

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Fast to Accelerate Weight Loss

Along with a healthy diet and exercise, intermittent fasting can help you move the scale in 2020. You’ll typically lose as much weight practicing intermittent fasting as with a continuous calorie restriction diet that limits your energy intake to 80% of your daily needs. But healthier food choices and greater calorie restriction in conjunction with any IF schedule can help you accelerate weight loss.

Increase

your fiber intake for gut health and satiety between meals

Increase

your lean protein intake if needed to improve satiety and muscle mass

Stick

to your fast-day calorie goals

Eat

early in the day

Shorten

your daily eating window (eat fewer hours per day)

Avoid

energy-dense meals and snacks, especially at night

Eliminate

added sugars

References:

  • Johnson, James B., et al. "Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma." Free Radical Biology and Medicine 42.5 (2007): 665-674.
  • Kroeger, Cynthia M., et al. "Eating behavior traits of successful weight losers during 12 months of alternate-day fasting: an exploratory analysis of a randomized controlled trial." Nutrition and health 24.1 (2018): 5-10.
  • Mattson, Mark P., et al. "Intermittent metabolic switching, neuroplasticity and brain health." Nature Reviews Neuroscience 19.2 (2018): 63
  • Mattson, Mark P., Valter D. Longo, and Michelle Harvie. "Impact of intermittent fasting on health and disease processes." Ageing research reviews 39 (2017): 46-58.
  • Rothschild, Jeff, et al. "Time‐restricted feeding and risk of metabolic disease: a review of human and animal studies." Nutrition reviews 72.5 (2014): 308-318.
  • Varady, K. A. (2011). Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?. Obesity reviews, 12(7), e593-e601.