Dr. Michael Ruscio, DC is a clinician, Naturopathic Practitioner, clinical researcher, author, and adjunct professor at the University of Bridgeport. His work has been published in peer-reviewed medical journals and he speaks at conferences around the globe.
Are Paleo and IF a Match Made in Health? What the Research Says
Combining IF with the Paleo diet may be ideal for regulating blood sugar levels and promoting adequate macro and micronutrients while fasting.
The Paleo diet is an anti-inflammatory diet that prioritizes whole foods and restricts most grains, refined oils, and sugar while improving lipids, blood sugar, and weight loss.
Intermittent fasting (IF) is the practice of restricting your caloric intake to a certain period of the day (or week), sometimes called the feeding window.
IF has many overall health benefits, including weight loss, blood sugar regulation, lower inflammation, and gut regulation.
Those who are very old, pregnant or intending to become pregnant, and those with severe chronic illness should typically not attempt intermittent fasting.
I’ve had many conversationswith colleagues and patients about intermittent fasting (IF) over the years, and I have practiced intermittent fasting myself for my gut health. But strangely enough, I’ve never discussed it on the blog until now.
Today I’m going to change that by discussing the impact of two popular diet strategies: Paleo and intermittent fasting. On their own, each of these diets or eating patterns may have anti-inflammatory, metabolic, and gut health benefits. But they have the potential to work even better together. Using a combination of Paleo and intermittent fasting can boost your gut-healing, cognitive, and weight-loss benefits — just to name a few.
In many ways, a person on the Paleo diet is ideally positioned to try intermittent fasting, since they are already prioritizing a balance of lean proteins, healthy fats, and plenty of vegetables and fruits in their daily diet.
However, IF isn’t for everyone, and even those on the healthiest diet may find they experience unwanted side effects with intermittent fasting.
Let’s dig into the details of Paleo and intermittent fasting, including types of IF, who should and shouldn’t attempt it, how Paleo and intermittent fasting go together, and other important considerations to keep in mind.
What is the Paleo Diet?
Paste body of the article here. Add an “Anchor” block above each heading.
The main principle of the Paleo diet is to prioritize foods that humans would have eaten during the Paleolithic era, pre-farming and industrialized agriculture. The idea is that we are more biologically prepared to digest foods that we would have found “in the wild,” as opposed to ones we intentionally grow, harvest, and process ourselves, especially with conventional farming and manufacturing practices.
The latter foods include wheat, sugar, corn, rice, and soy which can cause an inflammatory reaction and blood sugar imbalances in our bodies.
The Paleo diet encourages an optimal balance of protein, healthy fats, and mostly non-starchy carbohydrates. It prioritizes unprocessed, whole foods, including meat, fish, fruits, veggies, nuts, and seeds while restricting grains, legumes, processed foods, dairy, and vegetable oils.
The Paleo diet has been shown to lower inflammation, balance blood sugar, reduce food sensitivities, improve metabolism, and promote weight loss [1,2, 3,4, 5, 6, 7].
What is Intermittent Fasting (IF)?
Intermittent fasting, also called time-restricted eating, is an eating pattern where you only consume food during a set eating window and fast for the remainder of a 24-hour period.
Intermittent fasting may benefit many people, especially if they seek to improve obesity, type 2 diabetes, high blood pressure, heart disease, general inflammation, and fitness .
The well-studied health benefits of intermittent fasting include:
Intermittent fasting also improves health by increasing autophagy, a natural detoxification process that cleans up damaged cells and encourages new cell growth [32, 33]. However, research suggests that this benefit is more likely to occur with long-term intermittent fasting, while short-term is more likely to have fat-burning, weight loss, and metabolic benefits.
16/8: Fasting for 16 hours and eating during an 8-hour window
14/10: Fasting for 14 hours and eating during a 10-hour window
The twice-a-week or 5:2 method, where you eat normally for 5 days of the week and fast for 2 non-consecutive days (consuming 500 calories or less on fasting days)
The 24-hour fast method, completely fasting (consuming only water or other noncaloric beverages) one day of the week
Most people when they refer to “intermittent fasting” are referring to a 24-hour period where there’s a time-restricted eating window paired with fasting (not eating, consuming only noncaloric liquids) the rest of the time. But some people prefer the simplicity of the 5:2 or 24-hour methods.
If you want to try intermittent fasting, don’t feel like you have to “get it right” or follow one person’s ideal schedule — as long as you are following the general rules of eating during your feeding window and fasting the rest of the time, the best way is whatever works for your body and schedule.
Who Should and Shouldn’t Try Intermittent Fasting?
While IF has a lot of research supporting its benefits for many people, some people simply do not respond well to fasting of any kind, minus the normal hours they are asleep at night. There are also certain individuals who should not fast, and those who should be extra careful if they decide to pursue intermittent fasting.
People who would likely do well with intermittent fasting:
Healthy men and healthy pre- and postmenopausal women [34, 35, 36, 37, 38, 39, 40]
Those who are overweight, (pre)diabetic, and/or looking for heart health and metabolic benefits
Older people, as long as they ensure adequate protein intake (Protein needs increase as you age to prevent muscle wasting) 
Those with gut health symptoms or conditions, like irritable bowel syndrome and/or leaky gut [41, 42, 41, 43]
People who shouldn’t try intermittent fasting :
Women who are pregnant, planning to become pregnant, postpartum, or breastfeeding
Those with severe chronic illness
Anyone in an overly stressed state (death of a loved one, acute illness, etc.)
Those who are malnourished
People who should be extra cautious with intermittent fasting :
The very old or very young
Those who are immunocompromised
Those who take medications
People with hormone imbalances
Those who have or are currently experiencing disordered eating
People who have seizures
People who have dementia
Night shift workers
Heavy machinery operators.
How to Tell if Intermittent Fasting Is Working for You?
The key with IF is to be very mindful of how you feel as you transition to consistent fasting. If you ever feel dizzy, lightheaded, physical weakness, brain fog, unusual hormonal changes, or any other side effects, stop immediately. You may need to address an underlying health issue or take a closer look at your macronutrient intake before attempting fasting again. More frequent meals may be best for the time being.
On the plus side, a recent study discovered that 70 chronically ill patients had no serious negative side effects while intermittent fasting, suggesting fasting is largely safe .
You will know if intermittent fasting works for you if your symptoms improve, you feel better after skipping meals, and you experience minimal or no hunger while fasting.
Some kinds of fasting may be more tolerable than others, so you may be wise to start with the least invasive version (time-restricted feeding with a 14-hour fasting period) and monitor yourself carefully . Perhaps try first on a weekend at home when you don’t have to perform at work or school.
For more in-depth advice and strategies on how to know if IF is right for you, check out my book Healthy Gut, Healthy You.
How Paleo and Intermittent Fasting Go Together
Now that we’ve defined the Paleo diet and intermittent fasting, how can they come together to support your health?
Going Paleo for 3-4 weeks before you try intermittent fasting can help your body adjust to lower glucose levels and encourage the body to use more healthy fats as fuel instead. Eating Paleo also emphasizes a balance of protein, fat, and carbs at each meal, so you have more sustained energy until your next meal.
And without the blood sugar spikes caused by processed foods and many grains, your body is more prepared to handle a longer period without food at all. Eating foods that spike your blood sugar leads to the “crash” feeling, where you quickly become tired and lethargic, only to just as quickly feel hungry again.
When practicing intermittent fasting, we obviously want to prevent hunger as much as possible, so following a diet that promotes longer periods of energy and satiety, prevents blood sugar peaks and valleys, and also provides adequate macronutrients and micronutrients is ideal.
The Paleo diet is uniquely positioned to meet all of those needs, and combining it with intermittent fasting may be ideal for someone just starting their fasting schedule.
Paleo and Intermittent Fasting May Improve Gut Health
The Paleo diet is one of the main diets we use at The Ruscio Institute to support our patients’ gut health. But adding intermittent fasting alongside Paleo may provide even more gut health benefits.
Better gut microbes: In human clinical studies, intermittent fasting appears to improve the composition of the gut microbiota, which may partly explain the benefits fasting has on body composition and metabolic health [46, 47, 48, 49, 50].
Better gut hormones: One clinical trial found that intermittent fasting can improve a number of gut hormones that regulate appetite .
Better gut wall integrity: A few small clinical studies have found that intermittent fasting appears to reduce intestinal permeability, aka leaky gut [41, 42, 43].
Fewer IBS symptoms: Clinical studies with IBS patients found many achieved symptom relief while intermittent fasting .
The key to achieving benefits like these is to not only do intermittent fasting consistently, but also to nourish your body with a balanced diet when you do eat.
This way you are maximizing the fasting benefits and giving your gut a rest between meals, and then building it back up with essential nutrients in your food.
Tips for Doing Paleo and Intermittent Fasting
Prioritize protein and healthy fats: Making sure you’re getting enough daily protein is essential to prevent muscle loss when fasting, especially for older adults. If you’re trying to build muscle, you’ll have to be even more aware of this and potentially increase your protein intake. Healthy fats like olive oil, coconut oil, and avocado also increase satiety and provide sustained energy.
Ease into it: There’s no need to force yourself to eat only within an 8-hour window on your first day of intermittent fasting. If you’re worried about feeling hungry, feel free to slowly train yourself to extend your fasting period 30 minutes to an hour at a time from when you would normally start and stop eating on a given day. Once you feel comfortable in a certain fasting window, you can extend it again if needed.
Drink plenty of liquids: Liquids are okay while fasting, so hydrate well. If you’re having trouble with hunger or low blood sugar, drinking coffee with MCT oil has been found to stabilize blood sugar during fasting periods [52, 53, 54]. However, keep in mind that caffeine may increase hunger, so be mindful of your consumption.
With the right nutrition and a short period of adjustment, you can make intermittent fasting a regular and automatic part of your lifestyle.
Is Paleo and Intermittent Fasting the Right Choice for You?
If you’re curious about trying intermittent fasting, doing so on a Paleo diet may be more advantageous and an easier transition. Keep in mind that you’ll want to be doing Paleo for at least 3-4 weeks before you begin intermittent fasting, especially if you’ve never changed your diet significantly before. This will give your body time to adjust to the new protocol before adding another element with fasting.
And again, if you feel dizzy, extremely lethargic, weak, or have any other side effects when beginning fasting, stop immediately and reassess. There may be an underlying health issue causing these side effects, or fasting may simply not be for you. While it has many benefits, fasting is not guaranteed to work for everyone.
The Ruscio Institute has developed a range of high-quality formulations to help our patients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you.
Whalen KA, McCullough ML, Flanders WD, Hartman TJ, Judd S, Bostick RM. Paleolithic and Mediterranean Diet Pattern Scores Are Inversely Associated with Biomarkers of Inflammation and Oxidative Balance in Adults. J Nutr. 2016 Jun;146(6):1217–26. DOI: 10.3945/jn.115.224048. PMID: 27099230. PMCID: PMC4877627.
Olendzki BC, Silverstein TD, Persuitte GM, Ma Y, Baldwin KR, Cave D. An anti-inflammatory diet as treatment for inflammatory bowel disease: a case series report. Nutr J. 2014 Jan 16;13:5. DOI: 10.1186/1475-2891-13-5. PMID: 24428901. PMCID: PMC3896778.
Masharani U, Sherchan P, Schloetter M, Stratford S, Xiao A, Sebastian A, et al. Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. Eur J Clin Nutr. 2015 Aug;69(8):944–8. DOI: 10.1038/ejcn.2015.39. PMID: 25828624.
Jönsson T, Granfeldt Y, Ahrén B, Branell U-C, Pålsson G, Hansson A, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovasc Diabetol. 2009 Jul 16;8:35. DOI: 10.1186/1475-2840-8-35. PMID: 19604407. PMCID: PMC2724493.
Manheimer EW, van Zuuren EJ, Fedorowicz Z, Pijl H. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr. 2015 Oct;102(4):922–32. DOI: 10.3945/ajcn.115.113613. PMID: 26269362. PMCID: PMC4588744.
Pitt CE. Cutting through the Paleo hype: The evidence for the Palaeolithic diet. Aust Fam Physician. 2016 Feb;45(1):35–8. PMID: 27051985.
de Menezes EVA, Sampaio HA de C, Carioca AAF, Parente NA, Brito FO, Moreira TMM, et al. Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis. Nutr J. 2019 Jul 23;18(1):41. DOI: 10.1186/s12937-019-0457-z. PMID: 31337389. PMCID: PMC6647066.
Vasim I, Majeed CN, DeBoer MD. Intermittent fasting and metabolic health. Nutrients. 2022 Jan 31;14(3). DOI: 10.3390/nu14030631. PMID: 35276989. PMCID: PMC8839325.
Patikorn C, Roubal K, Veettil SK, Chandran V, Pham T, Lee YY, et al. Intermittent Fasting and Obesity-Related Health Outcomes: An Umbrella Review of Meta-analyses of Randomized Clinical Trials. JAMA Netw Open. 2021 Dec 1;4(12):e2139558. DOI: 10.1001/jamanetworkopen.2021.39558.PMID: 34919135. PMCID: PMC8683964.
Gu L, Fu R, Hong J, Ni H, Yu K, Lou H. Effects of Intermittent Fasting in Human Compared to a Non-intervention Diet and Caloric Restriction: A Meta-Analysis of Randomized Controlled Trials. Front Nutr. 2022 May 2;9:871682. DOI: 10.3389/fnut.2022.871682. PMID: 35586738. PMCID: PMC9108547.
Meng H, Zhu L, Kord-Varkaneh H, O Santos H, Tinsley GM, Fu P. Effects of intermittent fasting and energy-restricted diets on lipid profile: A systematic review and meta-analysis. Nutrition. 2020 Sep;77:110801. DOI: 10.1016/j.nut.2020.110801. PMID: 32428841.
Allaf M, Elghazaly H, Mohamed OG, Fareen MFK, Zaman S, Salmasi A-M, et al. Intermittent fasting for the prevention of cardiovascular disease. Cochrane Database Syst Rev. 2021 Jan 29;1:CD013496. DOI: 10.1002/14651858.CD013496.pub2. PMID: 33512717. PMCID: PMC8092432.
Yang F, Liu C, Liu X, Pan X, Li X, Tian L, et al. Effect of Epidemic Intermittent Fasting on Cardiometabolic Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Nutr. 2021 Oct 18;8:669325. DOI: 10.3389/fnut.2021.669325. PMID: 34733872. PMCID: PMC8558421.
Zhang Q, Zhang C, Wang H, Ma Z, Liu D, Guan X, et al. Intermittent Fasting versus Continuous Calorie Restriction: Which Is Better for Weight Loss? Nutrients. 2022 Apr 24;14(9). DOI: 10.3390/nu14091781. PMID: 35565749. PMCID: PMC9099935.
Yuan X, Wang J, Yang S, Gao M, Cao L, Li X, et al. Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. Int J Endocrinol. 2022 Mar 24;2022:6999907. DOI: 10.1155/2022/6999907. PMID: 35371260. PMCID: PMC8970877.
Wang X, Li Q, Liu Y, Jiang H, Chen W. Intermittent fasting versus continuous energy-restricted diet for patients with type 2 diabetes mellitus and metabolic syndrome for glycemic control: A systematic review and meta-analysis of randomized controlled trials. Diabetes Res Clin Pract. 2021 Sep;179:109003. DOI: 10.1016/j.diabres.2021.109003. PMID: 34391831.
Schoenfeld BJ, Aragon AA, Krieger JW. Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutr Rev. 2015 Feb;73(2):69–82. DOI: 10.1093/nutrit/nuu017. PMID: 26024494.
Horne BD, Muhlestein JB, Anderson JL. Health effects of intermittent fasting: hormesis or harm? A systematic review. Am J Clin Nutr. 2015 Aug;102(2):464–70. DOI: 10.3945/ajcn.115.109553. PMID: 26135345.
Raynor HA, Goff MR, Poole SA, Chen G. Eating frequency, food intake, and weight: A systematic review of human and animal experimental studies. Front Nutr. 2015 Dec 18;2:38. DOI: 10.3389/fnut.2015.00038. PMID: 26734613. PMCID: PMC4683169.
Jahrami HA, Faris ME, I Janahi A, I Janahi M, Abdelrahim DN, Madkour MI, et al. Does four-week consecutive, dawn-to-sunset intermittent fasting during Ramadan affect cardiometabolic risk factors in healthy adults? A systematic review, meta-analysis, and meta-regression. Nutr Metab Cardiovasc Dis. 2021 Jul 22;31(8):2273–301. DOI: 10.1016/j.numecd.2021.05.002. PMID: 34167865.
Sutton EF, Beyl R, Early KS, Cefalu WT, Ravussin E, Peterson CM. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metab. 2018 Jun 5;27(6):1212-1221.e3. DOI: 10.1016/j.cmet.2018.04.010. PMID: 29754952. PMCID: PMC5990470.
Stockman M-C, Thomas D, Burke J, Apovian CM. Intermittent fasting: is the wait worth the weight? Curr Obes Rep. 2018 Jun;7(2):172–85. DOI: 10.1007/s13679-018-0308-9. PMID: 29700718. PMCID: PMC5959807.
Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports. 2018 May;28(5):1476–93. DOI: 10.1111/sms.13054. PMID: 29315892.
Ashtary-Larky D, Bagheri R, Tinsley GM, Asbaghi O, Paoli A, Moro T. Effects of intermittent fasting combined with resistance training on body composition: a systematic review and meta-analysis. Physiol Behav. 2021 Aug 1;237:113453. DOI: 10.1016/j.physbeh.2021.113453. PMID: 33984329.
Correia JM, Santos I, Pezarat-Correia P, Minderico C, Mendonca GV. Effects of Intermittent Fasting on Specific Exercise Performance Outcomes: A Systematic Review Including Meta-Analysis. Nutrients. 2020 May 12;12(5). DOI: 10.3390/nu12051390. PMID: 32408718. PMCID: PMC7284994.
Keenan SJ, Cooke MB, Hassan EB, Chen WS, Sullivan J, Wu SX, et al. Intermittent fasting and continuous energy restriction result in similar changes in body composition and muscle strength when combined with a 12 week resistance training program. Eur J Nutr. 2022 Jun;61(4):2183–99. DOI: 10.1007/s00394-022-02804-3. PMID: 35084574. PMCID: PMC9106626.
Al-Nawaiseh AM, Bataineh MF, Kilani HA, Bellar DM, Judge LW. Time-Restricted Feeding and Aerobic Performance in Elite Runners: Ramadan Fasting as a Model. Front Nutr. 2021 Sep 21;8:718936. DOI: 10.3389/fnut.2021.718936. PMID: 34621774. PMCID: PMC8490664.
Martínez-Rodríguez A, Rubio-Arias JA, García-De Frutos JM, Vicente-Martínez M, Gunnarsson TP. Effect of High-Intensity Interval Training and Intermittent Fasting on Body Composition and Physical Performance in Active Women. Int J Environ Res Public Health. 2021 Jun 14;18(12). DOI: 10.3390/ijerph18126431. PMID: 34198554. PMCID: PMC8296247.
Wang X, Yang Q, Liao Q, Li M, Zhang P, Santos HO, et al. Effects of intermittent fasting diets on plasma concentrations of inflammatory biomarkers: A systematic review and meta-analysis of randomized controlled trials. Nutrition. 2020 Aug 12;79–80:110974. DOI: 10.1016/j.nut.2020.110974. PMID: 32947129.
Faris M, Jahrami H, Abdelrahim D, Bragazzi N, BaHammam A. The effects of Ramadan intermittent fasting on liver function in healthy adults: A systematic review, meta-analysis, and meta-regression. Diabetes Res Clin Pract. 2021 Aug;178:108951. DOI: 10.1016/j.diabres.2021.108951. PMID: 34273453.
Phillips MCL. Fasting as a therapy in neurological disease. Nutrients. 2019 Oct 17;11(10). DOI: 10.3390/nu11102501. PMID: 31627405. PMCID: PMC6836141.
Mattson MP, Longo VD, Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017 Oct;39:46–58. DOI: 10.1016/j.arr.2016.10.005. PMID: 27810402. PMCID: PMC5411330.
Bagherniya M, Butler AE, Barreto GE, Sahebkar A. The effect of fasting or calorie restriction on autophagy induction: A review of the literature. Ageing Res Rev. 2018 Nov;47:183–97. DOI: 10.1016/j.arr.2018.08.004. PMID: 30172870.
Mirmiran P, Bahadoran Z, Gaeini Z, Moslehi N, Azizi F. Effects of Ramadan intermittent fasting on lipid and lipoprotein parameters: An updated meta-analysis. Nutr Metab Cardiovasc Dis. 2019 Sep;29(9):906–15. DOI: 10.1016/j.numecd.2019.05.056. PMID: 31377182.
Gray KL, Clifton PM, Keogh JB. The effect of intermittent energy restriction on weight loss and diabetes risk markers in women with a history of gestational diabetes: a 12-month randomized control trial. Am J Clin Nutr. 2021 Aug 2;114(2):794–803. DOI: 10.1093/ajcn/nqab058. PMID: 33831950.
Hutchison AT, Liu B, Wood RE, Vincent AD, Thompson CH, O’Callaghan NJ, et al. Effects of Intermittent Versus Continuous Energy Intakes on Insulin Sensitivity and Metabolic Risk in Women with Overweight. Obesity (Silver Spring). 2019 Jan;27(1):50–8. DOI: 10.1002/oby.22345. PMID: 30569640.
Teong XT, Hutchison AT, Liu B, Wittert GA, Lange K, Banks S, et al. Eight weeks of intermittent fasting versus calorie restriction does not alter eating behaviors, mood, sleep quality, quality of life and cognitive performance in women with overweight. Nutr Res. 2021 Aug;92:32–9. DOI: 10.1016/j.nutres.2021.06.006. PMID: 34274552.
Domaszewski P, Konieczny M, Pakosz P, Bączkowicz D, Sadowska-Krępa E. Effect of a Six-Week Intermittent Fasting Intervention Program on the Composition of the Human Body in Women over 60 Years of Age. Int J Environ Res Public Health. 2020 Jun 10;17(11). DOI: 10.3390/ijerph17114138. PMID: 32531956. PMCID: PMC7312819.
Lin S, Lima Oliveira M, Gabel K, Kalam F, Cienfuegos S, Ezpeleta M, et al. Does the weight loss efficacy of alternate day fasting differ according to sex and menopausal status? Nutr Metab Cardiovasc Dis. 2021 Feb 8;31(2):641–9. DOI: 10.1016/j.numecd.2020.10.018. PMID: 33358713. PMCID: PMC7887029.
Cienfuegos S, Gabel K, Kalam F, Ezpeleta M, Lin S, Varady KA. Changes in body weight and metabolic risk during time restricted feeding in premenopausal versus postmenopausal women. Exp Gerontol. 2021 Oct 15;154:111545. DOI: 10.1016/j.exger.2021.111545. PMID: 34478825. PMCID: PMC8464526.
Kanazawa M, Fukudo S. Effects of fasting therapy on irritable bowel syndrome. Int J Behav Med. 2006;13(3):214–20. DOI: 10.1207/s15327558ijbm1303_4. PMID: 17078771.
Mesnage R, Grundler F, Schwiertz A, Le Maho Y, Wilhelmi de Toledo F. Changes in human gut microbiota composition are linked to the energy metabolic switch during 10 d of Buchinger fasting. J Nutr Sci. 2019 Nov 12;8:e36. DOI: 10.1017/jns.2019.33. PMID: 31798864. PMCID: PMC6861737.
Sundqvist T, Lindström F, Magnusson KE, Sköldstam L, Stjernström I, Tagesson C. Influence of fasting on intestinal permeability and disease activity in patients with rheumatoid arthritis. Scand J Rheumatol. 1982;11(1):33–8. DOI: 10.3109/03009748209098111. PMID: 7063809.
Roman SN, Fitzgerald KC, Beier M, Mowry EM. Safety and feasibility of various fasting-mimicking diets among people with multiple sclerosis. Mult Scler Relat Disord. 2020 Jul;42:102149. DOI: 10.1016/j.msard.2020.102149. PMID: 32408153.
Pinto FCS, Silva AAM, Souza SL. Repercussions of intermittent fasting on the intestinal microbiota community and body composition: a systematic review. Nutr Rev. 2022 Feb 10;80(3):613–28. DOI: 10.1093/nutrit/nuab108. PMID: 35020929.
Stanislawski MA, Frank DN, Borengasser SJ, Ostendorf DM, Ir D, Jambal P, et al. The Gut Microbiota during a Behavioral Weight Loss Intervention. Nutrients. 2021 Sep 18;13(9). DOI: 10.3390/nu13093248. PMID: 34579125. PMCID: PMC8471894.
Guo Y, Luo S, Ye Y, Yin S, Fan J, Xia M. Intermittent fasting improves cardiometabolic risk factors and alters gut microbiota in metabolic syndrome patients. J Clin Endocrinol Metab. 2021 Jan 1;106(1):64–79. DOI: 10.1210/clinem/dgaa644. PMID: 33017844.
Khan MN, Khan SI, Rana MI, Ayyaz A, Khan MY, Imran M. Intermittent fasting positively modulates human gut microbial diversity and ameliorates blood lipid profile. Front Microbiol. 2022 Aug 23;13:922727. DOI: 10.3389/fmicb.2022.922727. PMID: 36081793. PMCID: PMC9445987.
Remely M, Hippe B, Geretschlaeger I, Stegmayer S, Hoefinger I, Haslberger A. Increased gut microbiota diversity and abundance of Faecalibacterium prausnitzii and Akkermansia after fasting: a pilot study. Wien Klin Wochenschr. 2015 May;127(9–10):394–8. DOI: 10.1007/s00508-015-0755-1. PMID: 25763563. PMCID: PMC4452615.
Zouhal H, Bagheri R, Triki R, Saeidi A, Wong A, Hackney AC, et al. Effects of Ramadan Intermittent Fasting on Gut Hormones and Body Composition in Males with Obesity. Int J Environ Res Public Health. 2020 Aug 3;17(15). DOI: 10.3390/ijerph17155600. PMID: 32756479. PMCID: PMC7432640.
St-Onge MP, Mayrsohn B, O’Keeffe M, Kissileff HR, Choudhury AR, Laferrère B. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. Eur J Clin Nutr. 2014 Oct;68(10):1134–40. DOI: 10.1038/ejcn.2014.145. PMID: 25074387. PMCID: PMC4192077.
Han JR, Deng B, Sun J, Chen CG, Corkey BE, Kirkland JL, et al. Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjects. Metab Clin Exp. 2007 Jul;56(7):985–91. DOI: 10.1016/j.metabol.2007.03.005. PMID: 17570262.
I care about answering your questions and sharing my knowledge with you. Leave a comment or connect with me on social media asking any health question you may have and I just might incorporate it into our next listener questions podcast episode just for you!
Transform your health
Every product is science-based, validated by real-world use, and personally vetted by Dr. Ruscio, DC.