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Intermittent Fasting – Part 3

Intermittent fasting part 3Adapted from Dr Arien van der Merwe’s book: Managing Diabetes and Related Health Challenges

Written by Dr Arien van der Merwe

Some of the health benefits of Intermittent Fasting:

  • Prevents and stops inflammation
  • Improves circulating blood glucose levels
  • Helps prevent type 2 diabetes
  • Delays progression in existing type 2 diabetes
  • Reverses type 2 diabetes
  • Improves insulin levels and insulin sensitivity
  • Improves pancreatic function
  • Protects against cardiovascular disease
  • Modulates levels of dangerous visceral fat
  • Reduces LDL and total cholesterol levels
  • Improves unhealthy lipid (triglyceride) levels
  • Reduces blood pressure
  • Improves metabolic efficiency and body composition
  • Causes significant reductions in body weight in obese individuals
  • Reproduces some of the cardiovascular benefits associated with physical exercise

Dr Arien’s recommendations for Intermittent Fasting:

‘My recommendation is intermittent fasting (IF) using the 16:8 guideline (16 hours fasting, 8 hours eating a delayed brunch, snack if necessary and early evening meal), combined with medium to high intensity interval training (HIIT) exercises, 20-40 minutes per day, preferably before breaking your fast. This will increase insulin sensitivity on your muscle cell receptors, allowing the glucose to move from your bloodstream into the cells where it can be used as fuel, while simultaneously burning fat for more fuel.

Don’t worry, you will not pass out or feel weak – quite the opposite! Start slowly, even delaying breakfast for 1 hour later than usual, and simply stretching, moving your body gently, gradually increasing the IF and HIIT practice every day, and before you know it, 16 hours of fasting with a daily (or even twice daily) 15-20 minute HIIT exercise session before eating, will become your second nature. It’s great for mind, mood and body; heart, brain and diabetes!’


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