From twitter: @DrMichaelMosley My partner’s dodgy knee has improved since diet; not sure if cos less weight on it or inflammation down.
My reply:
One of the things that I am particularly interested in is the anti-inflammatory effects of intermittent fasting (IF). A number of studies, in humans and in mice, have shown that IF reduces inflammatory markers (unlike high protein diets which seem to increase them). In a review paper for The Journal of Nutritional Biochemistry, March 2005, Dr Mark Mattson (whose work I cite frequently in my book as he is one the great researchers in this field) writes:
“Intermittent fasting and caloric restriction (CR) extend lifespan and increase resistance to age-related diseases in rodents and monkeys and improve the health of overweight humans. Both IF and CR enhance cardiovascular and brain functions and improve several risk factors for coronary artery disease and stroke including a reduction in blood pressure and increased insulin sensitivity…The beneficial effects of IF and CR result from at least two mechanisms — reduced oxidative damage and increased cellular stress resistance.”
I will go into the mechanisms around oxidative damage and what he means by cellular stress resistance at a later date if anyone out there is interested.
31 Comments
11:04 am
10 Jan 2013
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Yes very interested in anti inflammatory. I tweeted you in the week…I haven’t had to take Piriton since started fasting. What tweet space didn’t allow me to say was I am 42, size 8 , 5ft4, and fit. Started getting fitter last May for a duathlon which meant I lost weight (was size 10 before) but started wheezing mainly in the middle of the night. It would wake me up, I’d take Piriton to ease it but would take an hour for this to kick in so disturbed sleeps were really getting me down. I’m a freelance cook and have always been slightly (ok quite a lot) anti dairy allergies but I’m wondering if that might be my problem. I switched to a low gi diet last year which does help and I notice wheezing and swollen hands get worse when I eat, dairy and /or sugar in some form and white wine. I went vegan for a while to see if that helped. It did but the 5:2 seems to be having the best effect. Gill
11:05 am
10 Jan 2013
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Yes, I’m very interested in more info on this! I am also interested that the evidence for dietary antioxidants as being protective is weak yet oxidative damage is certainly real…thoughts?
4:34 pm
10 Jan 2013
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Hi , I am also very interested in any anti inflammatory effects as I have just been diagnosed with RA. The drugs my consultant wants me to take (methrotroxate?)list lots of nasty potential side effects so I am holding out for a while to see if 5:2 will help. I’ve been on the diet since the programme aired, BMI now 24, BP down to 120/70. I do feel there is a slight improvement in the RA but only on the day after fasting
7:45 pm
10 Jan 2013
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Hi, also interested in anti inflammatory effects as have psoriatic arthritis and on methotrexate. Any information on this would be great.Ish
7:44 pm
11 Jan 2013
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Yes please! Very interested in the workings of cell damage and resistance, also autophagy and its effects on organelles, mitochondria etc. I am asthmatic and also suffer joint inflammation, can IF help me here?
12:49 pm
14 Jan 2013
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Yes please, I’m extremely interested in the science behind the Fast Diet. I think I may just have to buy your book! I won’t be following the diet myself but am in the third year of my Masters in Nutrition degree and would like to be able to understand it fully and see the evidence used, I find it fascinating and found your piece in the Mail on Sunday very interesting.
4:59 am
20 Jan 2013
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For those interested in autophagy, a great book called Perfect Health Diet has a whole chapter on intermittent fasting that mostly focusses on autophagy. It’s basically a Paleo-type diet that recommends intermittent fasting.
12:47 am
21 Jan 2013
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a simple question, re the anti-inflammatory effects, I am noticing good effects for colitis symptoms, is this due to the anti-inflammatory benefits or simply resting the stomach. Any IBS, colitis, Crohns sufferers would be interested. Week 1 completed tomorrow and looking good!
9:19 am
29 Jan 2013
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I have been on all sorts of drugs for 20years including steroids. I have SLE – Lupus. I start Methetrexate next week and hope to bring things under control a bit. Dreading it but need to be able to get up and face the day. I am in week three of 5.2 but find that most of the weight I lose goes back on again on non fast days. Will have to give up booze once on Methetrexate so may help. Anyone drink wine on Meth???
12:22 pm
30 Jan 2013
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Yes please to as much information and advice as possible about inflammation especially chronic inflammation.
10:39 am
10 Feb 2013
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I have had mild arthritic joint pain (on compression) in my hands for several years but since starting this diet in January the pain has gone! I noticed it last week while holding hands with my husband, which previously would have been painful but was pain free!! Don’t understand why but it is a definite bonus!!
11:28 am
10 Feb 2013
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I had a great first day of fasting and felt ELATED! The only problem was that I could not sleep as a few people who have posted.
I find that having carbohydrates before going to be can help me sleep. Naturally on my first day of fasting I did not want to do that as I wanted to focus on the protein as suggested.
I have decided to factor in a later meal next time with say a bit of rice and see if that helps. Also a brisk walk, yoga or a bit of disco dancing around the bedroom! I will let you know if it helps!
12:38 pm
16 Feb 2013
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I have MS and am very interested in how this way of eating may help my brain function and possibly reduce the lesions I have
7:30 am
18 Feb 2013
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I am 73 with a scientific background and have experienced all those well known diets which for years led to yo-yo weight loss and gain and frustration. Michael Mosley’s work and his book ring true. I have a huge sense of relief in living the 5:2 way. Thank you so much! I have given the book to family members who are happily putting it into practice and I know that our grandchildren will benefit in the long run. I myself feel a different person – positive and energetic (I teach nearly full time) and my husband has asked me to organise his fast days . That is a revolution!
1:53 pm
18 Feb 2013
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Has anybody had any success with lowering blood pressure?
Mine isnt horribly high (142/78 ish) but I’d like it to be a bit lower.
11:03 pm
1 Mar 2013
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I mentioned on another page that my IBS symptoms went away almost as soon as I began the 5:2. Could be a coincidence, but interesting to see if anyone shares this experience. Fasting is contrary to any current advice for the condition.
2:50 pm
8 Mar 2013
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Yes, please! I have RA and am very interested in what effects IF might have on inflammatory autoimmune diseases such as RA. From reading the book, it seems like there is lots of possibility that this could help or impact it in some way. I control mine with meds, and am in the process of reducing them as I have responded very well to them, but always keen to have other tools in the tool box. Today is my second fast day and I feel excited! Drinking loads of green tea and water.
4:03 pm
13 Mar 2013
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Also very interested in knowing if it may help with fibromyalgia ?
10:55 pm
14 Mar 2013
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I have fibromyalgia. I found that the best diet from the point of increasing energy levels has always been low carb. 5:2 interest me in that I’m hoping it will help with my cognitive function and the ‘brain fog’ that is a classic symptom of fibro. I am trying to monitor my progress using on-line tests but would like to hear if anyone else has had success with this. Low carb fits very nicely with the 5:2 and I have lost more weight than with other plans which is no mean feat with fibro!
4:47 pm
17 Mar 2013
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I have arthritis in my hip due to slight deformity of hip socket. Was begging for hip op call, but am suddenly not limping (after a year of pain on walking), and only explanation is 5:2 that i am only following because my husband is. and we aren’t doing it very carefully, just missing the biggest meal twice a week. also, drink very little alcohol (1 glass wine/week, in case it’s significant). not overweight, and no weight loss noted. but if i can walk painfree without operation – i want to tell everyone! can it be true? would like to understand & tell my surgeon.
4:19 am
15 Apr 2013
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This isn’t so much a comment as a question. With all these people trying this methodology, is there any possiblity of getting some serious mass research done into whether it is working as the evidence suggests it should? I’d be happy to participate.
5:17 pm
22 Apr 2013
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This thread interests me most because I am more interested in reducing inflammation, high blood pressure, Cancer risk, and cholesterol, than in weight loss. I’m doing 2 consecutive full days of fasting (six meals) a week.
Will this suit my goals better than two separate fast days?
9:28 pm
22 Apr 2013
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Yes, I would be very interested in information on the 5:2 and effects on inflammation. I’m a massage therapist who has many, many clients whose main source of pain is due to inflammation in various areas. They would be very interested to hear of something that could help that doesn’t involve more pills. I have also started the 5:2 plan, but am curious if other people with hypoglycemia have tried it and what they’ve noticed? I’m a little nervous about fasting on a work day (don’t want to start geting shaky, which can happen).
8:23 pm
29 Apr 2013
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Thank you for your posts about your inflammatory joint problems (RA) and Fibromyalgia – There is evidence that intermittent fasting reduces inflammatory markers however less evidence related specifically to your conditions. A small study in 2005 found some benefit in rheumatoid arthritis and fibromyalgia in people doing IF compared with a mediterranean diet. One trial found that fasting, followed by 13 months on a vegetarian eating plan, might reduce pain. More research is definitely needed…
8:06 pm
30 Apr 2013
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The diet has been a great success for my husband and me in relation to weight loss. However, the arthritis in my hands has definitely got worse whilst I have been on the diet.
8:18 am
10 May 2013
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For five months, I suffered from a bad case of plantar fascitis which was not responding to any treatment. After starting the 5:2 program, there was marked improvement in the first two weeks and I was fully cured within six weeks. My regimen is fasting on consecutive days with only eating one meal in the evenings on the fasting days. I also reduced calories on the 5 eating days by skipping breakfast. Weight dropped from 104 kgs to 95 kgs, in the first 33 days. Brilliant.
8:45 am
13 May 2013
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Hi would having polycystic kidneys be a problem when doing the diet?
7:13 am
14 May 2013
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Definitely more research, it’s too early to say but I’m on week 4 of 5.2 and yesterday stood for 15 minutes with no pain for the first time in months. I don’t know whether its a ‘feel good factor’ switching on and turning down pain signals or actually a repair. I’m holding my breathe – but research on impact of IF on chronic pain could be also revolutionary (and save the NHS millions)
2:45 pm
15 May 2013
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I have had rather startling improvement with inflammation on this diet plan so far, but I think it’s a combination of fasting and eliminating gluten and dairy. I have had sciatica problems for 3 months, so bad that I could only lie down after work. I was about to get an epidural injection, but tried this eating plan for a week. Prior to this I was between 7-9 on the pain scale, now I’m 1-2. Fasting is very helpful to sort out food allergies as well as kick in the healing process. My husband has been on this plan a month, and although he still eats gluten, his muscle pain has reduced considerably, too. Thanks!
7:20 am
16 May 2013
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Fantastic, laurna!! Both you and your husband must be so pleased, to say the least. May you both continue to thrive and be well.
9:22 pm
17 May 2013
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Hi Laurna & EJ – great to hear of your reduction in pain on the Fast Diet. The evidence suggests that Intermittent fasting reduces inflammation and is confirmed by reduction in inflammatory markers. So glad it is working for you