I got much better cholesterol readings (higher good, lower bad, lower triglycerides) doing once a week 36 hour fasts.
Was hoping that daily intermittent fasting would do the same, but nope. Oh well. I do think it keeps my body composition leaner, and I do weigh less (was not overweight, and am not underweight, but about 10lb lighter doing the daily not weekly cycle).
May try adding once a month 36 hour fast, I just find it unpleasant. Do think it’s healthy though and it didn’t cause weight loss even weekly.
I too found it hard to find research on benefits for normal weight people.
Better ability to utilize your energy systems. Eg being able to function well without eating all the time.
Rest for the liver—helping to reduce fatty liver
Reduction in insulin resistance: weight loss, diabetes prevention, improved cardiovascular health
Less organ and body fat—all the benifits from that
Potential life prolonging by protecting your dna by using several different enzyme pathways that are activated by fasting
Improved ability and reduction of risk for cancer potentially. Comes from dna protection and from potential autophagy eating your garbage cells and proteins.
I think thats the main ones :)
Slowing down the aging process is another reason. It’s not really a direct effect from IF, but more from calorie restriction. By putting the body in physically stressful climates, you activate longevity genes that repairs
There’s been studies on mice and monkeys that showed the differences in their appearances despite being the same age
Mental clarity . Improved mood. There’s a story of a man who was very depressed and wanted to commit suicide. He decided to stop eating hoping that would kill him. Instead of dying in a few days he noticed that his mood is way better and he feels really good . Turns out that fasting changed his life.
Besides this it increases longevity. Slows down aging. Better heart health.