cover of episode Recap: What the science says about intermittent fasting | Gin Stephens

Recap: What the science says about intermittent fasting | Gin Stephens

2025/2/18
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Gin Stephens: 我认为间歇性禁食的关键在于“间歇性”这个词，它意味着禁食期和进食期交替进行。实际上，每个人都在做这件事，只是改变了平衡。我们每天都会禁食，比如睡觉的时候。间歇性禁食就是有意识地延长禁食时间，改变进食和禁食的时间分配。我个人倾向于选择每日进食窗口这种限时饮食方式，而不是已经过时的5-2禁食法。对我来说，推迟开始进食的时间窗口比停止进食更容易坚持，因为晚上7点后我通常不会感到饥饿。 Tim Spector: 我介绍了“大型间歇性禁食研究”，该研究调查了间歇性禁食的效果。研究要求参与者在10小时的进食窗口内进食，并进行14小时的夜间禁食。研究结果显示，参与者平均减重约1.1公斤，能量水平提高了22%，情绪改善了11%。有趣的是，参与者报告说，即使进食时间缩短，他们的饥饿感也降低了。不稳定地进行间歇性禁食会导致饥饿感增加和能量减少。为了长期坚持，人们需要选择适合自己的方式，没有必要强求每个人都按照特定的时间表进行。允许人们选择自己想要的时间，他们自然会选择感觉正确的方式。

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This chapter defines intermittent fasting, differentiating it from extreme fasting. It explains the concept of time-restricted eating and its variations, including alternate daily fasting and the 5:2 diet, highlighting the popularity of time-restricted eating and the decline of the 5:2 approach.
  • Intermittent fasting involves periods of fasting and eating.
  • Time-restricted eating is the most common type, focusing on daily eating windows.
  • The 5:2 diet is less popular now.

Shownotes Transcript

Today we’re talking about intermittent fasting.

This form of time-restricted eating has been gaining significant popularity, with many people reporting positive effects after incorporating it into their daily routines. However, here at ZOE, we want to know what the science says about intermittent fasting.

Is it the real deal? Or just another fad?

I’m joined by Tim Spector and Gin Stephens to break down what intermittent fasting is, how it affects our bodies, and whether the scientific evidence supports it.

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The Food For Life Cookbook) by Prof. Tim Spector

Food For Life) by Prof. Tim Spector

Every Body Should Know This) by Dr Federica Amati

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Gut Guide - for a healthier microbiome in weeks)

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