Intermittent Fasting Knowledge Center

Fasting-Mimicking Diet Shows Encouraging Trends for Male Fertility: What the Research Shows

A 2025 pilot RCT in Frontiers in Nutrition tested a fasting-mimicking diet in men with impaired sperm quality, finding positive trends in sperm parameters over 6 months.

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16:6 Time-Restricted Eating Lowered a Key Inflammation Marker in Women With Obesity: What the Research Shows

A 2025 quasi-experimental trial in 23 women with obesity found 18:6 time-restricted eating significantly reduced IFN-γ (p=0.025), while IL-10 stayed unchanged.

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Time-Restricted Eating Is Feasible in Polycystic Kidney Disease, But Weight Loss — Not the Fasting Window Itself — Tracked With Kidney Volume: What the Research Shows

A 12-month RCT (n=29) in Clinical Kidney Journal found 8-hour time-restricted eating was as effective as standard healthy-eating advice for weight loss in ADPKD patients (2025).

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Alternate-Day Fasting Improved Premenstrual Mood and Quality of Life in Overweight Women: What the Research Shows

A randomized trial of 60 overweight women found alternate-day modified fasting reduced anger and mood swings and improved quality of life more than daily calorie restriction.

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Intermittent Fasting Linked to Higher Disordered Eating Risk in Young Adults: What the Research Shows

A national cohort study of 2,762 Canadian adolescents and young adults found intermittent fasting associated with higher rates of disordered eating behaviors, 2022.

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Intermittent Fasting Doesn't Disrupt Your Melatonin Rhythm — If Sleep and Light Stay Controlled: What the Research Shows

A controlled 2017 pilot study of 8 healthy adults found intermittent fasting had no significant effect on the circadian melatonin rhythm once meals, light, and sleep were controlled.

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Intermittent Fasting Lowered Oxidative Stress and Liver Enzymes in Women With Rheumatoid Arthritis: What the Research Shows

A randomized trial of 44 postmenopausal women with rheumatoid arthritis found 16:8 intermittent fasting significantly reduced oxidative stress markers and liver enzymes (2025).

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A Small Pilot Trial Tested Fasting Plus Guided Imagery for Chronic Knee Pain: What the Research Shows

A 2021 Nutrients pilot randomized trial tested intermittent fasting and glucose administration paired with relaxation and guided imagery in 32 adults with chronic knee pain.

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A Weekly Fasting Day Plus App Support Beat a Control Diet by 1.6kg: What the Research Shows

A pilot randomized trial in JMIR mHealth and uHealth found a brief, app-supported weekly intermittent fasting program produced significantly greater weight loss than usual care in 57 adults.

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Early Time-Restricted Eating Beats Later Eating for Fat Loss Without Costing Muscle: What the Research Shows

A 2025 Nutrients randomized trial (n=24) found early time-restricted eating (8am–2pm) cut more body weight than a later window while preserving muscle and strength gains equally.

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Alternate-Day Fasting Improves Molecular Aging Markers in Healthy Adults: What the Research Shows

A randomized controlled trial in Cell Metabolism found 4 weeks of alternate-day fasting improved fat mass, cholesterol, and aging-related blood markers in healthy, non-obese adults.

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Three Fasting-Mimicking Diet Cycles Cut Biological Age by 2.5 Years: What the Research Shows

A randomized trial in 184 adults (Nature Communications, 2024) found 3 monthly fasting-mimicking diet cycles lowered biological age by 2.

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Short-Term Water-Only Fasting Raises Uric Acid While Improving Cholesterol and Weight: What the Research Shows

Randomized crossover trial on short-term water-only fasting found improved HDL, weight, and growth hormone alongside a transient rise in uric acid

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8-Hour Time-Restricted Eating Improved Insulin and Hormone Levels in Women With PCOS: What the Research Shows

A Journal of Translational Medicine study found 5 weeks of 8-hour time-restricted eating lowered insulin resistance, androgens, and AMH in women with anovulatory PCOS.

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An Intermittent Fasting Diet Shifted Gut Bacteria and Improved Quality of Life in MS Patients: What the Research Shows

A Cell Metabolism pilot study of 17 people with multiple sclerosis found a 15-day intermittent fasting diet altered gut bacteria and improved quality-of-life scores (2018).

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Fasting Reduced Overactive Immune Cells and Eased Rheumatoid Arthritis Symptoms: What the Research Shows

A 1990 Annals of the Rheumatic Diseases pilot study (n=16) found a 7-10 day fast eased rheumatoid arthritis activity and calmed overactive neutrophils.

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Fasting Mimicking Diet Improves Weight, Waist Size, and Blood Pressure in Prostate Cancer Patients: What the Research Shows

A 2022 pilot study of 29 prostate cancer patients found 3 monthly cycles of a 4-day fasting mimicking diet cut weight by 3.79 kg and blood pressure by 9.5 mmHg.

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Ramadan Time-Restricted Fasting Cut Psoriasis Severity Scores in 108 Patients: What the Research Shows

A 2019 Nutrients study followed 108 moderate-to-severe psoriasis patients through Ramadan and found a significant drop in PASI severity scores after month-long daily fasting.

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Alternate-Day Fasting Doesn't Worsen Thyroid Function in Subclinical Hypothyroidism: What the Research Shows

A randomized secondary analysis found alternate-day fasting produced 7% weight loss and better insulin sensitivity than calorie restriction, without disrupting TSH or free T4 (2020).

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A 5-Day Fast Before a Heart-Healthy Diet Improved Blood Pressure and Gut Bacteria: What the Research Shows

A randomized trial of 71 people found a 5-day fast before starting the DASH diet led to greater blood pressure and gut microbiome improvements than diet alone.

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Time-Restricted Eating Cut IBS Symptom Scores by 100 Points in 8 Weeks: What the Research Shows

A Nutrients pilot study of 134 IBS patients found 16:8 time-restricted eating reduced symptom severity scores by over 100 points in 8 weeks (2026).

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Alternate Day Fasting Raises Growth Hormone and Cuts Insulin by Over Half: What the Research Shows

22-day AJCN trial (n=16) found alternate day fasting significantly raised growth hormone, cut fasting insulin roughly 57%, and preserved lean mass in nonobese adults.

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A 24-Hour Fast Shifts Cortisol and DHEA Rhythms in Obese Adults: What the Research Shows

Frontiers in Nutrition study (2023, n=49) found a one-day water-only fast shifted cortisol and DHEA daily rhythms in obese adults, with effects varying by chronotype.

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Ramadan-Style Time-Restricted Eating Modestly Reduced Dietary Calcium Intake: What the Research Shows

A prospective study of 61 adults found dietary calcium intake fell around 20% during Ramadan time-restricted eating, while vitamin D intake stayed stable.

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An 8-Hour Eating Window Cut Calorie Intake by 341 a Day Without Counting: What the Research Shows

A 12-week pilot RCT (n=23) found 8-hour time-restricted eating cut daily calorie intake by ~341 kcal and body weight by 2.6% without calorie counting.

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Ramadan Fasting Did Not Harm Bone Markers in Healthy Men: What the Research Shows

A prospective cohort study of healthy Saudi men found Ramadan intermittent fasting lowered PTH but left core bone metabolism markers stable across a month of daily fasting.

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One Week of Fasting Eased Rheumatoid Arthritis Symptoms Faster Than Diet Alone: What the Research Shows

Randomized trial in Frontiers in Nutrition (2022, n=53) found a 7-day fast eased rheumatoid arthritis disability scores faster than a standard anti-inflammatory diet.

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Adding Intermittent Fasting to Methotrexate Nearly Doubles Psoriasis Remission: What the Research Shows

A 120-patient randomized trial found 16:8 intermittent fasting alongside methotrexate improved long-term PASI50 remission in plaque psoriasis, 2025 study finds.

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Intermittent Fasting Temporarily Lowers Gut Butyrate, Then Diversity Rebounds: What the Research Shows

A 2023 pilot study of 20 Ramadan fasters found short-chain fatty acids like butyrate dipped during fasting, then gut microbial diversity increased afterward.

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Ramadan Fasting Increased a Key Gut-Lining Bacteria by the End of the Month: What the Research Shows

A 2019 Turkish Journal of Gastroenterology pilot study found Ramadan fasting significantly increased Akkermansia muciniphila, a bacterium linked to gut barrier health, in 15 volunteers.

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Ramadan Intermittent Fasting Did Not Worsen Lupus Disease Activity in a Small Iranian Pilot Study: What the Research Shows

A 2015 Rheumatology International pilot study (n=40 quiescent SLE patients) found Ramadan intermittent fasting did not significantly change SLEDAI disease activity or quality of life scores.

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Time-Restricted Eating Didn't Change IGF-1, But Bigger Weight Loss Did Shift Cancer-Linked Biomarkers: What the Research Shows

A 2024 Nutrients exploratory RCT analysis found 8 weeks of time-restricted eating didn't change IGF-1 overall, but IGFBP2 and leptin improved in participants who lost more weight.

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Alternate-Day Fasting Cut Leptin by 40% in 12 Weeks: What the Research Shows

A randomized controlled trial of 32 adults found alternate-day fasting lowered leptin by 40% and raised adiponectin by 6% in 12 weeks, per Nutrition Journal 2013.

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12-Day Supervised Fasting Reshapes the Body's Omega-3 to Omega-6 Fatty Acid Balance: What the Research Shows

A 2025 European Journal of Clinical Investigation study of 98 fasters found that ~12-day supervised fasting significantly remodeled omega-3 and omega-6 fatty acid levels in red blood cell membranes.

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24-Hour Fasting Raises Reverse T3 and Lowers Active Thyroid Hormone: What the Research Shows

An NIH crossover study of 58 healthy adults found a 24-hour fast shifted thyroid hormone conversion, lowering free T3 and raising reverse T3 (Thyroid, 2019).

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14-Day Medically Supervised Fasting Cut Small, Dense LDL by 30%: What the Research Shows

A 2021 European Journal of Nutrition study of 40 adults found a 14-day supervised fast reduced the most atherogenic LDL subfraction by 30%, while apoB and Lp(a) stayed unchanged.

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How Fasting and Refeeding Cycles Reset Your Immune Cells: What the Research Shows

A Cell study with a human validation cohort found that fasting-refeeding cycles regulate circulating monocyte levels, and that this reset breaks down with age

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Intermittent Fasting Cuts Gum Bleeding and Inflammation in a 97-Person Trial: What the Research Shows

A 97-person Karolinska trial found 6 months of 5:2 intermittent fasting cut gum bleeding, CRP, and HbA1c, though the oral microbiome itself stayed largely unchanged.

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20 Hours of Daily Fasting Improved Insulin Action in Lean Men Without Weight Loss: What the Research Shows

A controlled trial found 15 days of 20-hour daily fasting improved peripheral insulin sensitivity in healthy men, measured by gold-standard clamp testing, with no change in body weight.

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Time-Restricted Eating Improved Blood Pressure and Insulin Sensitivity Without Harming Liver Enzymes: What the Research Shows

A randomized trial of 60 overweight young adults found 6-hour time-restricted eating improved blood pressure and insulin sensitivity while liver enzymes stayed safely stable.

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Fasting Nearly Doubled Migraine Attacks in a Ramadan Study: What the Research Shows

A prospective study of 76 migraine patients found fasting during Ramadan significantly increased attack frequency and severity compared to non-fasting migraineurs.

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Time-Restricted Eating Improved Kidney Function in a Small CKD Pilot Study: What the Research Shows

A 2023 Frontiers in Endocrinology pilot study of 27 adults with CKD stages 3-4 found time-restricted eating raised eGFR versus a decline on a standard diet.

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8-Hour Time-Restricted Eating and Liver Enzymes in Adults With Obesity: What the Research Shows

A 2018 pilot trial of 23 adults with obesity found 8-hour time-restricted eating cut daily energy intake by ~341 kcal and body weight by 2.6% over 12 weeks.

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Three Insulin-Dependent Type 2 Diabetes Patients Stopped Insulin Using Intermittent Fasting: What the Research Shows

A 2018 BMJ Case Reports case series describes 3 long-term insulin-dependent type 2 diabetes patients who discontinued insulin therapy using therapeutic intermittent fasting.

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Ramadan Fasting Reduced Acne Severity and Inflammatory Markers in a 40-Patient Study: What the Research Shows

A 2024 Archives of Dermatological Research study of 40 acne patients found GAGS severity scores, IL-17, IFN-γ, and oxidative stress markers all fell after Ramadan fasting.

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Ramadan Fasting Slowed Post-Match Muscle Recovery in Elite Soccer Players: What the Research Shows

A Frontiers in Physiology pilot study of 8 elite soccer players found Ramadan fasting raised creatine kinase and slowed recovery after a simulated match.

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Periodic Fasting Doesn't Worsen Nerve Function in Type 2 Diabetes: What the Research Shows

A randomized trial in Frontiers in Endocrinology followed 31 adults with type 2 diabetes for 6 months and found periodic fasting left nerve function unchanged.

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Does Fasting Raise Your Blood Clotting Risk? What an Early Ramadan Fasting Study Found

A pre-post study of Ramadan fasting and blood clotting markers found no evidence that fasting raised thrombosis risk in healthy adults — here's what the data showed.

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Time-Limited Eating Was Feasible and Safe for Teens With Obesity in a 12-Week Trial: What the Research Shows

A 2021 pilot RCT of 50 adolescents found 8-hour time-limited eating was feasible, safe, and well-tolerated, with BMI improvements similar to a 12-hour control window.

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Ramadan Fasting Changes Sleep Architecture and Increases Daytime Sleepiness: What the Research Shows

A polysomnography study found Ramadan intermittent fasting altered REM sleep and increased daytime sleepiness on the multiple sleep latency test, per 2001 research.

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16-Hour Daily Fasting Cut Liver Fat More Than Standard Care in NAFLD Patients: What the Research Shows

Randomized crossover trial (n=32) found 16:8 time-restricted fasting reduced liver fat and stiffness significantly more than standard care in NAFLD, 2023.

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Does Intermittent Fasting Deplete Iron, Zinc, and Vitamin D? What the Research Shows

A review of religious and intermittent fasting research finds mixed effects on iron, zinc, magnesium, and vitamin D status — here's what the evidence says.

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A 3-Day Fast Raised Resting Metabolism by 14%, Not Lowered It: What the Research Shows

A landmark study measured resting energy expenditure by indirect calorimetry during a 72-hour fast in 9 adults and found metabolism rose, not fell

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Ramadan Fasting Lowers Insulin and Improves Insulin Sensitivity in Healthy Men: What the Research Shows

A 2021 American Journal of Lifestyle Medicine study (n=27 healthy men) found Ramadan fasting cut insulin and HOMA-IR, improving insulin sensitivity.

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Early Time-Restricted Eating Improved Glucose Control in a CGM Crossover Trial: What the Research Shows

A randomized crossover trial using continuous glucose monitors found early time-restricted eating improved glycemic variability in men with overweight, 2020 study.

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336 Adults Show Lower Depression and Anxiety Scores After 4 Weeks of Dawn-to-Dusk Fasting: What the Research Shows

A 2026 prospective cohort of 336 adults found PHQ-9 depression and GAD-7 anxiety scores both dropped significantly after four weeks of dawn-to-dusk intermittent fasting.

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Ramadan Fasting Doesn't Worsen Asthma in 120 Patients: What the Research Shows

A 2022 cohort study of 120 asthma patients found Ramadan fasting did not significantly change FEV1, FVC, or asthma severity — and may be safe for stable asthma.

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Intermittent Restriction Beats Continuous Dieting for Insulin Sensitivity in Overweight Women: What the Research Shows

A 107-woman RCT published in International Journal of Obesity (2011) found 5:2-style fasting matched continuous dieting for weight loss but produced greater improvements in insulin resistance.

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Intermittent Fasting Significantly Reduces Blood Sugar, Insulin, and BMI: What a 12-Study Meta-Analysis Found

A 2019 meta-analysis of 12 RCTs (870 participants) found intermittent fasting significantly reduced fasting glucose, HbA1c, fasting insulin, and BMI versus controls.

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Caloric Restriction Increases Muscle Mitochondrial Biogenesis in Humans via SIRT1 and PGC-1α: What the Research Shows

A 6-month RCT in 36 overweight adults found 25% caloric restriction raised muscle mitochondrial DNA ~35% and boosted SIRT1 and PGC-1α — the fasting energy pathway.

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Intermittent Fasting and Ovarian Reserve in Women: What the Research Shows on AMH and Reproductive Hormone Safety

A 2022 Nutrients review of 14 human trials found intermittent fasting does not disrupt reproductive hormones in healthy women and may benefit women with PCOS.

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Calorie Restriction Activates Mitochondrial Renewal in Human Muscle: What the Research Shows

A randomised trial with muscle biopsies found 6 months of calorie restriction significantly raised PGC-1α, SIRT1, TFAM, and mtDNA in skeletal muscle

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Alternate Day Fasting Cuts LDL by 25% and Triglycerides by 32% in 8 Weeks: What the Research Shows

A randomized trial in Am J Clin Nutr (n=16) found alternate day modified fasting reduced LDL cholesterol 25%, triglycerides 32%, and systolic blood pressure over 8 weeks.

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Intermittent Fasting Improved Cognitive Function in Older Adults with Mild Cognitive Impairment Over 3 Years: What the Research Shows

A 3-year RCT in Nutrients (2020, n=99) found 5:2 intermittent fasting significantly improved cognitive scores and reduced oxidative stress in older adults with MCI.

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Ramadan Intermittent Fasting Reduces Psoriasis Severity and Inflammatory Markers: What the Research Shows

A 2022 prospective study in Nutrients (n=41) found that 29-day Ramadan fasting reduced PASI scores by 24% and lowered TNF-α in stable plaque psoriasis patients.

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Prolonged Fasting Protected White Blood Cells and Reduced Side Effects in a Human Pilot Study: What the Research Shows

A 2009 Aging pilot study with 10 cancer patients showed that fasting 24–140 hours protected white blood cells and significantly reduced side effects, with no adverse fasting events.

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Eating Later Relative to Your Body Clock Independently Predicts Higher Body Fat: What the Research Shows

A 2017 Current Biology study (n=110) found meal timing relative to personal melatonin onset predicted body fat independently of total calorie intake, sleep, and activity.

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Daytime Eating Prevents Glucose Intolerance in Shift Workers: What the Research Shows

A 2021 Science Advances randomized crossover trial (n=12) found that restricting eating to daytime hours prevented the glucose intolerance caused by simulated night shift work.

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Alternate Day Fasting Combined with Exercise Reduced Body Fat More Than Either Approach Alone While Preserving Muscle: What the Research Shows

A 12-week randomized trial in Obesity (2013) of 64 obese adults found combining alternate day fasting with aerobic exercise preserved lean mass while cutting fat by up to 6 kg.

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Circadian Misalignment Raises Blood Pressure and Impairs Glucose Tolerance in Shift Workers: What the Research Shows

A landmark PNAS 2009 study by Scheer et al. (n=10) showed that circadian misalignment — simulated shift work

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Most Adults Eat Across 15 Hours a Day — and a 10-Hour Eating Window Changed Everything: What the Research Shows

A 2015 Cell Metabolism study tracked 156 adults and found most ate for 15+ hours daily. A 10-hour TRE window reduced weight 3.7% in 16 weeks without calorie counting.

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Alternate Day Fasting Combined With Exercise Preserves Lean Mass While Losing Fat: What the Research Shows

An 8-week RCT (n=64) found combining alternate day fasting with aerobic exercise reduced fat mass by 3kg while fully preserving lean body mass

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Ramadan Fasting Reduces Blood Pressure, Cholesterol, and Blood Sugar: What the Research Shows

A prospective study of 82 adults found Ramadan fasting significantly reduced blood pressure, LDL cholesterol, triglycerides, and fasting glucose over one month.

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Periodic Fasting Linked to 61% Lower Risk of COVID-19 Hospitalization or Death: What the Research Shows

A 2022 BMJ Nutrition cohort of 205 patients found periodic fasters had 11.0% vs 28.8% COVID-19 hospitalization or mortality rate (HR 0.61, p=0.

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Early Time-Restricted Eating Reduces Appetite and Increases Fat Burning Without Lowering Metabolism: What the Research Shows

A 2019 crossover RCT in Obesity (n=11 men) found eTRE significantly cut daily appetite and boosted fat oxidation while leaving total energy expenditure unchanged.

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OMAD Does Not Suppress Resting Metabolic Rate: What the Research Shows

A randomized crossover trial in AJCN (2007, n=15) found that eating one meal per day reduced body fat without lowering resting metabolic rate or lean mass.

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Early Time-Restricted Eating Improves 24-Hour Glucose Control Without Calorie Cutting: What the Research Shows

A 2019 randomized crossover trial of 15 men used CGM to show early TRE (9h window, 8am–5pm) significantly reduced 24-hour mean glucose without restricting calories.

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Alternate-Day Calorie Restriction Reduces Oxidative Stress and Inflammation in Humans: What the Research Shows

A landmark 8-week pilot study in Free Radical Biology and Medicine found that alternate-day calorie restriction reduced oxidative stress markers, inflammation, and improved asthma in overweight adults.

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Alternate Day Fasting Shifts LDL to Safer, Larger Particles — Even Without Calorie Counting: What the Research Shows

British Journal of Nutrition pilot study, n=16 obese adults, 8 weeks alternate day fasting: LDL-C fell 25%, triglycerides 32%, and LDL particles shifted to larger, less atherogenic size.

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Eating Protein and Vegetables Before Carbs Cut Blood Sugar Spikes by 37%: The Food Order Study

A 2015 Diabetes Care study found that eating protein and vegetables before carbohydrates reduced post-meal glucose by up to 37% and lowered insulin in adults with type 2 diabetes.

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Alternate-Day Fasting Shifts Fuel Burning Toward Fat Without Slowing Metabolism: What the Research Shows

Lean mass preserved, fat oxidation spiked, and metabolism held steady during 22 days of alternate-day fasting in 16 nonobese adults. Obesity Research, 2005.

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Alternate Day Fasting Raises Adiponectin by 29% and Reduces Leptin in Normal-Weight Adults: What the Research Shows

12-week Obesity journal RCT (n=16) found alternate day fasting raised adiponectin 29%, cut leptin 40%, reduced LDL 25% and triglycerides 31% in normal-weight adults.

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Fasting Mimicking Diet Reduces MS Symptoms and Promotes Remyelination: What the Research Shows

A 2016 Cell Reports pilot RCT (n=60 RRMS patients) found a 3-day monthly FMD improved quality of life and triggered immune cell renewal

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16:8 Fasting Reduces Body Fat and Visceral Fat in Older Men — While Preserving Muscle Mass: What the Research Shows

16:8 fasting for 6 weeks cut body weight 1.92 kg and visceral fat 0.64 L in overweight men aged 65–74 while fully preserving skeletal muscle (Scientific Reports, 2022).

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Time-Restricted Eating and Lean Mass Loss: What the TREAT Trial Shows About Muscle Preservation

The TREAT trial (JAMA Intern Med 2020, n=116, 12 weeks) found TRE did not outperform control for weight loss and caused greater lean mass loss

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Eating the Same Calories at Breakfast vs Dinner Produces 2.4 Times More Weight Loss: What the Research Shows

RCT of 93 overweight women eating 1,400 kcal showed big breakfast vs big dinner led to 8.7 vs 3.6 kg weight loss and a 33% triglyceride drop in 12 weeks (Obesity, 2013).

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Fasting Halved Joint Tenderness in Rheumatoid Arthritis Patients: What the Research Shows

A Lancet RCT (n=53) found that a 7–10 day fast followed by a vegetarian diet significantly improved all objective RA disease measures.

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Early Time-Restricted Eating Improves Blood Sugar and Resets Circadian Clock Genes: What the Research Shows

A randomized crossover trial in Cell Metabolism (2019, n=11) found a 5-hour early eating window lowered 24h glucose, reduced oxidative stress, and upregulated autophagy and clock gene markers.

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Nightly Fasting Under 13 Hours Linked to 36% Higher Breast Cancer Recurrence: What the Research Shows

A 2016 JAMA Oncology prospective study of 2,413 breast cancer survivors found nightly fasting under 13 hours raised recurrence risk 36% and elevated HbA1c.

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16:8 Intermittent Fasting Significantly Improves Quality of Life and Reduces Fatigue: What the Research Shows

A 3-month prospective trial (n=30, Nutrients 2022) found 16:8 fasting significantly reduced fatigue (FAS p=0.002) and improved quality of life in healthy adults.

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Intermittent Fasting vs Calorie Restriction Over 12 Months: What the Research Shows

A Norwegian 12-month RCT (n=112) compared 5:2 intermittent fasting to continuous calorie restriction. Both produced similar weight loss — and similar adherence rates.

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Nightly 14-Hour Fasting Improves Sleep in Adults with Memory Decline and Obesity: What the Research Shows

A 2024 randomized pilot trial (n=58) found 14-hour nightly fasting significantly improved sleep quality vs health education in adults with memory decline and obesity.

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Fasting Mimicking Diet Improves Skin Hydration and Prevents Skin Roughening in Women: What the Research Shows

A 2023 RCT in 45 women showed 3 monthly cycles of a 5-day fasting mimicking diet significantly improved skin hydration and maintained skin texture vs. controls.

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Intermittent Fasting Plus Resistance Training Reduces Fat While Preserving Muscle: What the Meta-Analysis Shows

A 2021 meta-analysis of 6 RCTs (n=149) in J Strength Cond Res found IF combined with resistance training significantly reduces fat mass while preserving lean mass.

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Ramadan Fasting Reduces Inflammatory Cytokines by Up to 78% in Healthy Adults: What the Research Shows

A 50-person prospective study in Nutrition Research (2012) found Ramadan fasting slashed IL-1β by 78%, IL-6 by 57%, and TNF-α by 66% in healthy volunteers.

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Ramadan Fasting Increases Beneficial Gut Bacteria by Up to 73% in 30 Days: What the Research Shows

A 2021 AJCN study of 37 adults found 30 days of Ramadan intermittent fasting increased Lachnospiraceae by 61% and Ruminococcaceae by 73%

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16:8 Time-Restricted Feeding Cut Crohn's Disease Activity by 40% in 12 Weeks: What the Research Shows

A 2026 Gastroenterology RCT (n=35) found 16:8 TRF for 12 weeks reduced Crohn's disease activity by 40%, cut abdominal pain by 50%, and lowered systemic inflammation.

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5:2 Intermittent Fasting Reduces Liver Fat, ALT, and Inflammation in NAFLD: What the Research Shows

A 12-week RCT in 44 NAFLD patients found 5:2 fasting cut liver steatosis (CAP −23 dB/m), ALT by 31%, and triglycerides by 25% vs control. Frontiers in Nutrition, 2022.

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Fasting-Mimicking Diet Reduces IGF-1, Body Fat, and Disease Risk Markers: What the Research Shows

A 2017 randomized trial in 100 adults found three monthly FMD cycles reduced IGF-1, body fat, blood pressure, and cardiovascular risk markers while fully preserving lean mass.

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4-Hour and 6-Hour Time-Restricted Feeding Reduces Weight and Insulin Resistance Without Counting Calories: What the Research Shows

A 2020 Cell Metabolism RCT (n=58, 10 weeks) found that eating in a 4- or 6-hour daily window significantly reduced body weight, fat mass, and insulin resistance in adults with obesity — without calorie counting.

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