#263: Fasting Series — Alternate-day fasting, modified alternate-day fasting and female hormones with Dr. Krista Varady
"People think it [fasting] messes up their metabolism, which it doesn't. Basically, when someone loses weight, their metabolic rate, which is their calorie needs, goes down, but it goes down the same with any diet." –Dr. Krista Varady
In this episode in the fasting series on Veggie Doctor Radio, I interview Dr. Krista Varady about her research on alternate-day fasting and modified alternate-day fasting and what the latest research shows about the effect of fasting on female hormones.
Dr. Yami’s Episode Takeaways:
Alternate-day fasting can be difficult for many people to sustain for a variety of reasons
More people find time-restricted eating easier to sustain and adapt to their lifestyle
Fasting can lead to reductions in blood pressure, improvements in cholesterol, improved insulin sensitivity and fasting insulin.
People tend to consume about 25-30% less calories when they are practicing various forms of intermittent fasting.
Do what works best for your lifestyle and what is most sustainable for you
To decrease muscle mass loss during weight loss when practicing fasting, be mindful of protein intake and incorporate resistance training
Exercise is important, can create a metabolic boost when fasting and has metabolic effects
Time-restricted eating (6 hr eating window) does not seem to affect female hormones negatively
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Dr. Krista Varady
More about my honored guest:
Krista Varady, PhD, is a Professor of Nutrition at the University of Illinois, Chicago. Her research focuses on the efficacy of intermittent fasting for weight management and metabolic disease risk reduction in adults with obesity. She has been studying fasting for over 15 years and is one of the top researchers in this field. Her work is funded by the NIH, American Heart Association, and the University of Illinois. She has published over 100 publications on this topic, and is also the author of a book for the general public, entitled the "Every Other Day Diet". @Drkristavarady
The following podcast series is intended to provide education about the potential health and longevity benefits of different forms of fasting including time restricted eating, intermittent fasting and extended water only fasting. Please be aware that in this series we will be discussing different forms of fasting and food restriction and in some cases references to body size and weight may be mentioned. This material and these methods are not appropriate for children, pregnant people or people with certain medical conditions. Please do not attempt these practices without medical supervision as it could be very dangerous. These concepts may also be triggering for people with disordered eating and eating disorders so please practice discretion before listening to these episodes. The information on this blog, website and podcast is for informational purposes only. It is not meant to replace careful evaluation and treatment. If you have concerns about your or your child’s eating, nutrition or growth, consult a doctor.
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The Every-Other-Day Diet by Dr. Krista Varady
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