What does science say about intermittent fasting? | Gin Stephens and Professor Tim Spector

It seems like every day, someone new mentions intermittent fasting. But what is it, exactly? There are myriad options — from the 5:2 diet, with two days of extreme calorie restriction each week, to the warrior diet, which involves eating only raw fruit during the day and a mammoth feast at night. Whatever the approach, intermittent fasting involves restricting the window of time when you eat. Supporters evangelise the benefits, promising weight loss, disease prevention, and even life extension. Currently, the scientific evidence is unclear, but it's an exciting area that may be full of potential. In today’s episode, Jonathan speaks with Gin Stephens, who has had a powerful experience of intermittent fasting transforming her health and weight. He also talks to Tim Spector, who will share what science can tell us about intermittent fasting today — and, interestingly, how much it can’t, yet. Plus, an exciting announcement about how this is set to change. Gin Stephens is a New York Times bestselling author and podcast host. Tim Spector is a co-founder of ZOE and one of the world's top 100 most-cited scientists. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Timecodes: 00:00 - Intro 00:10 - Topic introduction 02:28 - Quickfire questions 04:28 - ZOE’s intermittent fasting study 09:00 - What is intermittent fasting and how it impacted Gin’s life 12:16 - Demystifying intermittent fasting 14:55 - The science of intermittent fasting 25:08 - Starting intermittent fasting 27:16 - What am I allowed to have during intermittent fasting? 32:07 - The first 28 days of “clean” intermittent fasting 34:54 - Intermittent fasting and the microbiome 39:19 - Correlation with circadian rhythms 41:28 - How important is consistency when time-restricted eating? 43:47 - On intermittent fasting & women’s health 46:07 - Summary 47:20 - Goodbyes 47:40 - Outro Books: - 28-day Fast Start Day By Day by Gin Stephens: https://amzn.to/4bjZoxK - Fast. Feast. Repeat by Gin Stephens: https://amzn.to/3ywXA5K - Every Body Should Know This by Dr Federica Amati: https://amzn.to/4blJsLg - Food For Life by Prof. Tim Spector: https://amzn.to/4amZinu Episode transcripts are available here: https://joinzoe.com/learn/category/nutrition/podcast Join us for the world’s biggest intermittent fasting study at joinzoe.com/fasting Follow Gin: https://www.instagram.com/ginstephens Get Gin's books: https://www.instagram.com/ginstephens Follow ZOE on Instagram: https://www.instagram.com/zoe/