re: Does intermittent fasting work?

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Just don't confuse IF with actual multiday fasting.

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This... I've done IF for a few years now. There's nothing magical about it, but it's an easy, mindless (for lack of a better term) way to reduce caloric intake that allows you to not be overly stringent in terms of what your food choices are (obviously the better you eat, the more effective it is). I do think it has some other benefits - digestion improvement; blood sugar / insulin-sensitivity improvements, but nothing earth-shattering.

Longer-term fasting (I've done a few 3 to 5 day) fasts, from my experience, appears to provide greater, more lasting improvements. Anecdotally speaking, my sleep, fat loss capabilities, muscle retention (likely from an increase in testosterone and/or HGH)have all improved, and I generally look younger than I did prior. Going to continue doing this in the hopes of additional improvements.