The Benefits of a 12-16 Hour Fast

In recent years, intermittent fasting (IF) has become a buzzword in the world of health and wellness. Its growing popularity comes with a surge of scientific backing highlighting its potential to improve overall health. One of the most accessible forms of intermittent fasting is the 12-16 hour fast, which is widely practiced for its ability to promote weight loss, enhance mental clarity, and support cellular repair. The concept behind this fasting window is relatively simple: by abstaining from food for a set period, your body can shift from burning glucose to burning fat for energy. Beyond weight management, this fasting routine has been linked to a range of health benefits, from improved metabolic function to reduced risk factors for chronic diseases. In this blog, we’ll list a few of the key benefits of fasting for 12-16 hours, briefly explaining it and pointing you in the direction of some research on the topic.

This can be a great length of fast for you to start having a play with and seeing how you respond to fasting! It will train your body to metabolically switch into fat burning more easily. It shouldn’t interrupt your lifestyle and can be done when its convenient or easy for you! Have fun with it – Fasting is an exploration and its always interesting to learn new things and watch what happens.

Key Benefits of a 12-16 Hour Fast:

1. Improved Insulin Sensitivity:
   Fasting for 12-16 hours can improve insulin sensitivity, helping regulate blood sugar levels. A study published in Cell Metabolism (2018) showed that intermittent fasting significantly improved insulin sensitivity in obese individuals, lowering the risk of type 2 diabetes1
2. Weight Loss and Fat Burning:
   During this fasting period, the body depletes glycogen stores and begins to burn fat for fuel. Research in the Nature Communications (2013) concluded that intermittent fasting leads to significant weight loss, especially in the form of fat loss 2.
3. Autophagy and Cellular Repair:
   Fasting triggers autophagy, the body’s process of breaking down and recycling damaged cells. This cellular repair process has been linked to longevity and reduced risk of diseases. A review in Ageing research reviews  (2018), concluded that fasting increases autophagy, promoting cellular health and potentially preventing age-related diseases 3,4
4. Mental Clarity and Cognitive Function:
   Many people report increased mental clarity during fasting periods. Studies in Brain Sciences (2021) show that fasting increases brain-derived neurotrophic factor (BDNF) in animal models, which is associated with cognitive improvement and brain health5

Conclusion:

Fasting for 12-16 hours can significantly improve insulin sensitivity, help with weight loss, promote cellular repair, and boost cognitive function. It’s a very easy way to integrate fasting into your lifestyle while reaping the health benefits. This length of fast does need to be done fairly regularly to maintain the results. My next articles go on to discuss the amazing benefits that can be reached by doing longer fasts on a more occasional basis.

References

1.           Sutton, E. F. et al. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes. Cell Metab 27, 1212 (2018).

2.           Izumida, Y. et al. Glycogen shortage during fasting triggers liver–brain–adipose neurocircuitry to facilitate fat utilization. Nat Commun 4, 2316 (2013).

3.           Shabkhizan, R. et al. The Beneficial and Adverse Effects of Autophagic Response to Caloric Restriction and Fasting. Advances in Nutrition 14, 1211 (2023).

4.           Bagherniya, M., Butler, A. E., Barreto, G. E. & Sahebkar, A. The effect of fasting or calorie restriction on autophagy induction: A review of the literature. Ageing Res Rev 47, 183–197 (2018).

5.           Elesawy, B. H., Raafat, B. M., Al Muqbali, A., Abbas, A. M. & Sakr, H. F. The Impact of Intermittent Fasting on Brain-Derived Neurotrophic Factor, Neurotrophin 3, and Rat Behavior in a Rat Model of Type 2 Diabetes Mellitus. Brain Sci 11, 242 (2021).