Reduced inflammation and enhanced resistance to
oxidative stress.^20 Studies in humans during the
month-long religious holiday Ramadan, which
involves daily fasting, have shown that markers of
inflammation are dramatically reduced during this
period.
Enhanced synaptic protection. New research
suggests that fasting might help reduce synaptic
activity by preventing excessive neurotransmitter
release.^21The most popular intermittent fasting protocol is the 16:8
fast protocol, which is a time-restricted feeding diet. This
would entail fasting for sixteen hours, while eating
unrestrictedly during the eight- (or ten-) hour “feeding”
window. This window can be adjusted to whichever hours
work best for you,† and women may get just as many
benefits from a shorter fast. (As previously discussed,
women’s hormone systems may be more sensitive to signals
of food scarcity. This is just a theory, but women do seem to
react differently than men to longer fasts.)
Remember not to deprive yourself during the feeding
window. This is when one would consume all of the healthy
fats, protein, and fibrous veggies the brain and body need
each day. Malnourishment is definitely not the end goal!
The goal is merely to regain the critical balance between
anabolic (storing) and catabolic (breaking down) states.
During the fasting window, you may drink as much water as
you want, along with tea or black coffee, neither of which