Intermittent fasting may support weight loss, metabolic health and lower blood pressure.
Those interested in weight loss and improvement in overall health might benefit from intermittent fasting, a pattern in which eating is restricted to a scheduled time window followed by an extended period of not eating. The goals of IF are to accelerate weight loss and improve metabolic health – the body’s ability to process, store and utilize energy from food.
Real-Life Intermittent Fasting Success Stories
Jim and Chuck, middle-aged co-workers and leaders in a Charleston-based organization, each experienced tremendous success in utilizing IF as a core element of losing weight. Jim, who oversees a busy logistics department, began his fasting journey on Jan. 1, 2024, in anticipation of his son’s wedding in the spring. “I began with a 72-hour fast followed by a daily 16-hour fast and eight-hour window in which I ate only protein and fats – no sugar or carbs. I also did a 36-hour fast once a week,” Jim said. “By March 1, I had lost 40 pounds, my joints felt better and my cognition improved.”
Jim now maintains the 16/8 schedule and includes one 24-hour fast each week. “I recently repeated the 72-hour fast, though, because I felt like I needed another jump-start,” he added.
His co-worker, Chuck, who oversees support services for the busy organization, used a different approach to become lean. “I eat one meal a day, at 7 p.m., and do not eat another meal until 7 p.m. the next day. In between, I’ll eat watermelon or grapefruit and no sweets,” he said. Chuck also includes a regular 14-mile bike ride on the West Ashley Greenway as part of his fitness regimen.
Medical Perspectives on Intermittent Fasting
Dr. Denny Kubinski, a urologist and founder of The Men’s Center in Mount Pleasant, breaks it down: “There are three ways to lose weight: portion size, diet control and time control. Intermittent fasting assists in these areas and has the benefits of decreasing high blood pressure, fasting blood sugar, triglycerides, LDL cholesterol, inflammation and oxidative stress.” He added that “The gut health benefits can be impressive, in addition to loss of visceral fat and improvement in body composition.”
Dr. Kubinski’s practice has multiple options for men to address many health issues, including weight loss, muscle building and longevity, among many other services.
Understanding Insulin Resistance and Waist Size Risk Factors
There has been immense focus on intermittent fasting over the past few years, as research has found that the practice of eating three meals a day along with snacking in-between meals can result in insulin resistance – failure to properly absorb glucose from the blood. That sugar is eventually converted into visceral fat covering the organs. According to Dr. John Cleek, a physician who specializes in obesity medicine at Novant Health in Mount Pleasant, insulin resistance can be a sign of pre-diabetes.
“Men with a waist size of 40 inches or more and women with a waist size of 36 inches or more are at risk. These people might also notice darkening of the skin around their neck and see skin tags in the area,” he said, recommending that people have their A1C blood level checked; it measures the average blood sugar level over a three-month period.
How Long Should You Fast?
Despite its popularity, there is no consensus regarding who should practice intermittent fasting and for how long. Many credible experts on social media tout the benefits of 24, 36 or even 72-hour fasts. “I have no trouble with 24 and 36-hour fasts,” Jim said. “I honestly don’t feel hungry or deprived.”
But Dr. Cleek noted: “I advise most people to simply skip breakfast, saving those hundreds of calories and resulting in a natural 18-hour fast on average. Multiple studies have shown that a 14-hour fast is just as beneficial as longer fasts.”
Dr. Cleek also suggested the option of following a normal eating pattern five days a week, interspersed with two 24-hour fasts that are not consecutive.
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