Intermittent Fasting Knowledge Center

Intermittent Fasting Preserves Muscle Gains During Resistance Training: What the Research Shows

A 2019 randomized trial in AJCN (n=40) found time-restricted feeding preserved fat-free mass and strength gains in resistance-trained females while reducing fat mass.

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Time-Restricted Eating Does Not Reduce Bone Density in Seven Trials: What the Research Shows

A 2024 Nutrients meta-analysis of 7 RCTs and 313 adults found TRE produced significant weight loss without reducing bone mineral density (MD −0.009 g/cm², p=0.328).

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Alternate-Day Fasting vs. Daily Calorie Restriction for Weight Loss and Cardiovascular Health: What the Research Shows

A 100-person JAMA Internal Medicine RCT compared alternate-day fasting vs. calorie restriction for 6 months. Both worked — but an LDL finding surprised researchers.

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Intermittent Fasting Produces Similar Weight Loss to Daily Calorie Restriction: What the Research Shows

A 2018 meta-analysis of 11 RCTs (601 participants, 8–24 weeks) found intermittent fasting produces equivalent weight loss to continuous calorie restriction, with a key insulin advantage.

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Does Time-Restricted Eating Improve Sleep? What 6 Randomized Trials Show

A 2024 systematic review of 6 RCTs in Frontiers in Nutrition found mixed results: TRE rarely worsens sleep, but significant improvements are also uncommon.

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Prolonged Fasting Forces the Body to Rebuild Its Immune System: What the Research Shows

A 2014 Cell Stem Cell study (n=11 cancer patients) found that 72-hour fasting triggers immune system regeneration via hematopoietic stem cell activation. Here's what it means.

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Monthly 5-Day Fasting Diet Reduces IGF-1, Body Weight, and Inflammation: What the Research Shows

A 2015 Cell Metabolism pilot RCT (n=38) found that a monthly 5-day fasting-mimicking diet reduced IGF-1 by 13%, waist circumference, blood pressure, and CRP in 3 months.

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5-Day Fasting Reshapes the Gut Microbiome and Reduces Blood Pressure: What the Research Shows

A 2021 Nature Communications study (n=71) found that a 5-day fasting protocol changed gut bacteria composition, reduced blood pressure, and improved metabolic markers in metabolic syndrome patients.

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Alternate Day Fasting Increases Autophagy and Improves Aging Markers in Healthy Adults: What the Research Shows

A 2019 Cell Metabolism RCT (n=60) found alternate day fasting measurably increased autophagy markers and improved cardiovascular aging biomarkers in healthy non-obese adults.

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Intermittent Fasting Reduces Insulin Resistance and Improves Hormone Profiles in Women with PCOS: What the Research Shows

A 2025 meta-analysis in Nutrients (PMID 40806019) found IF significantly reduced HOMA-IR by 0.94, lowered insulin 3.17 μU/mL, and raised SHBG in women with PCOS.

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Time-Restricted Eating Does Not Change Sex Hormones in Women or Men With Obesity: What the Research Shows

A 12-month randomized trial (n=90) found 8-hour TRE produced significant weight loss but left sex hormone levels unchanged in premenopausal and postmenopausal women. European Journal of Clinical Nutrition, 2024.

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Ramadan Fasting Raised BDNF by 47% and Serotonin in 29 Healthy Adults: What the Research Shows

A 2017 human study found Ramadan intermittent fasting (15+ h/day for 29 days) raised BDNF by 47%, NGF by 23%, and serotonin significantly in 29 healthy adults.

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Intermittent Fasting Slows Brain Aging and Boosts Executive Function: What the Research Shows

A 2024 Cell Metabolism RCT (n=40 older adults, 8 weeks) found 5:2 fasting reduced brain aging markers, improved executive function, and cut neuronal insulin resistance.

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Intermittent Fasting Reduces Inflammation Markers Across 21 Studies: What the Research Shows

A 2025 network meta-analysis in Nutrients pooled 839 adults across 21 trials and found IF significantly reduced TNF-alpha, CRP, and leptin — with time-restricted feeding showing the largest effect.

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16:8 Intermittent Fasting Reduces Blood Pressure and Inflammation in Trained Adults: What the Research Shows

A randomized crossover trial (n=34, 8 weeks, J Translational Medicine 2016) found 16:8 TRF significantly reduced systolic BP, inflammation markers, and fat mass while preserving muscle.

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Early Time-Restricted Eating Improves Insulin Sensitivity Without Weight Loss: What the Research Shows

A 2018 Cell Metabolism RCT (n=8) found that eating only from 6am–3pm improved insulin sensitivity, blood pressure, and oxidative stress in men with prediabetes — without any weight loss.

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8-Hour Eating Window Improves Blood Sugar Control in Metabolic Syndrome: What the Research Shows

A 2024 RCT in Annals of Internal Medicine (n=108) found that time-restricted eating significantly improved HbA1c and cardiometabolic markers in metabolic syndrome patients.

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Alternate Day Fasting Reduced Liver Fat by 5.48% in 3 Months: What the Research Shows

A 2023 Cell Metabolism RCT found alternate day fasting combined with exercise reduced liver fat 32x more than controls in 3 months, without muscle loss. Here is what the study found.

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10-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Cholesterol in Metabolic Syndrome: What the Research Shows

A Cell Metabolism 2020 pilot study of 19 adults with metabolic syndrome found 12 weeks of 10-hour TRE reduced body weight, blood pressure, and atherogenic lipids without changing diet.

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Intermittent Fasting Outperforms Daily Calorie Restriction for Blood Sugar Control: What the Research Shows

A 2023 Nature Medicine RCT (n=209) found that intermittent fasting with early time-restricted eating improved glucose tolerance significantly more than daily calorie restriction at 6 months.

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Time-Restricted Eating Did Not Significantly Outperform Calorie Restriction Alone at 12 Months: What the Research Shows

NEJM 12-month RCT (n=139): adding an 8-hour eating window to calorie restriction produced similar weight loss to calorie restriction alone — but both groups lost significant weight.

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