Définition
Intermittent fasting (IF) refers to eating patterns that cycle between periods of eating and fasting. It activates autophagy, improves insulin sensitivity, reduces inflammatory markers, and supports circadian alignment. The most evidence-backed form for women is time-restricted eating (TRE) within an 8–10 hour window.
Intermittent fasting encompasses several protocols: time-restricted eating (TRE, eating within a defined daily window), alternate day fasting, 5:2 fasting (five normal days, two restricted days per week), and extended fasting. TRE is the most studied and most compatible with normal life — and the form with the best evidence-to-practicality ratio for women.
The primary mechanisms through which IF improves health: fasting lowers insulin and depletes liver glycogen, which activates AMPK signaling and suppresses mTOR. These changes trigger autophagy, increase NAD+ availability (activating sirtuins), shift substrate metabolism toward fat oxidation, and reduce inflammatory gene expression via NF-κB suppression.
For metabolic health: multiple RCTs show TRE reduces fasting glucose, fasting insulin, triglycerides, and blood pressure in overweight adults. A 2020 Cell Metabolism study found that TRE improved metabolic syndrome markers independent of caloric restriction — suggesting the timing itself, not just reduced intake, provides benefit.
Women require additional consideration for IF implementation. Very aggressive fasting (OMAD, extended fasting) can trigger HPA stress responses that worsen cortisol patterns and disrupt hormonal cycles in women with already-stressed systems. The follicular phase is typically more fasting-tolerant than the luteal phase, when metabolic demands are higher. A conservative TRE window of 10–12 hours is often appropriate for women new to IF, before extending to 8 hours.
Termes associés
Ava Longevity · Built on the Ava Method · MMXXV