Czy post przerywany działa? Fakty i mity o IF

Intermittent fasting (IF) is one of the most popular weight loss strategies in recent years. Proponents claim it lowers insulin, puts you in fat-burning mode, and improves metabolic health. And, of course, it activates autophagy, as evidenced by the 2016 Nobel Prize in Medicine. But what does reliable scientific research say about it? In this video, Dr. Arkadiusz Matras and I analyze the most important scientific evidence on intermittent fasting and answer the questions: What exactly is intermittent fasting? What are its most popular forms? (TRF, 5:2, OMAD) Does fasting really work better than a regular calorie-deficit diet? Does fasting affect insulin levels? Does intermittent fasting increase autophagy? (and why not) What are the potential drawbacks of this strategy? How might fasting affect hormones, exercise, and nutrient deficiencies? I also present the results of meta-analyses and randomized trials comparing intermittent fasting with traditional calorie restriction. *SUPPORT ON PATRONITE*: https://patronite.pl/dr-damian-parol SOURCES: Elsworth RL, Monge A, Perry R, ​​Hinton EC, Flynn AN, Whitmarsh A, Hamilton-Shield JP, Lawrence NS, Brunstrom JM. The effect of intermittent fasting on appetite: a systematic review and meta-analysis. Nutrients. 2023;15(11):2604. Catenacci VA, Ostendorf DM, Pan Z, et al. The effect of 4:3 intermittent fasting on weight loss at 12 months: a randomized clinical trial. Ann Intern Med. 2025;178(5):634-644. Bensalem J, Teong XT, Hattersley KJ, et al. Intermittent time-restricted eating may increase autophagic flux in humans: an exploratory analysis. J Physiol. 2025;603(10):3019-3032. Maruthur NM, Pilla SJ, White K, et al. Effect of isocaloric time-restricted eating on body weight in adults with obesity: a randomized controlled trial. Ann Intern Med. 2024;177(5):549-558. Afzal MA, Shahzadi N, Ahmed Z, et al. Breakfast; the most important meal of the day or a myth? Biological Times. 2025;(4). Mulas A, et al. Effect of intermittent fasting on circulating inflammatory markers in obesity: a review of human trials. Front Nutr. 2023;10:1146924. de Ciutiis A, et al. Long-term fasting and its influence on inflammatory biomarkers: a comprehensive scoping review. Aging Res Rev. 2025;110:102797. Kim KK, Kang JH, Kim EM. Updated meta-analysis of studies from 2011 to 2021 comparing the effectiveness of intermittent energy restriction and continuous energy restriction. J Obes Metab Syndr. 2022;31(3):230-244. GBD 2017 Risk Factor Collaborators. Global, regional, and national comparative risk assessment of 84 behavioral, environmental and occupational, and metabolic risks or clusters of risks for 195 countries and territories, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017. Lancet. 2018;392(10159):1923-1994. Cienfuegos S, et al. Effect of intermittent fasting on reproductive hormone levels in females and males: a review of human trials. Nutrients. 2022;14(11):2343. Fahrenholtz IL, Sjödin A, Benardot D, Tornberg ÅB, Skouby S, Faber J, Sundgot-Borgen JK, Melin AK. Within-day energy deficiency and reproductive function in female endurance athletes. Scand J Med Sci Sports. 2018;28(3):1139-1146. Torstveit MK, Fahrenholtz I, Stenqvist TB, Sylta Ø, Melin A. Within-day energy deficiency and metabolic perturbation in male endurance athletes. Int J Sport Nutr Exerc Metab. 2018;28(4):419-427. Wallerer S, Schwingshackl L. Impact of intermittent fasting on micronutrient intake. Curr Opin Clin Nutr Metab Care. 2025;28(6):503-508. Chen M, et al. Association of eating duration less than 8 h with all-cause, cardiovascular, and cancer mortality. Diabetes Metab Syndr. 2025;19(7):103278. Chen H, Liu C, Cui S, et al. Intermittent fasting triggers interorgan communication to suppress hair follicle regeneration. Cell. 2025;188(1):157-174.e22. SEGMENTS: 00:00 Introduction 00:40 Types of IF 03:15 Lower insulin concentrations? 05:04 Calorie Control 08:24 Autophagy 11:45 Longevity 14:26 IF and LDL 14:54 Disadvantages of IF 15:40 Cognitive Function 16:26 Inflammation 17:07 Blood Pressure 18:04 Eating Disorders 20:10 Impact on Hormonal Balance 21:54 The Concept of Energy Microbalance 23:10 Nutritional Deficiencies 26:11 Long-Term Safety of IF 28:02 IF and Hair Growth LINKS: Blog: https://www.damianparol.com/ Newsletter Sign-up: https://www.damianparol.com/newsletter/ Facebook:   / damian.parol   Instagram:   / dr.damian.parol   Twitter:   / paroldamian   TikTok:   / dr.damian.parol   Online training: https://www.warsztatnauki.pl/ Produced by: Natalia Parol