Using digital technology and data to sustain intermittent fasting and improve health outcomes: One man’s journey

It’s estimated that over 1 billion folks on the planet are affected by metabolic syndrome–which incorporates situations reminiscent of insulin resistance, weight problems, hypertension, and excessive ldl cholesterol, amongst others.

Amongst many interventions which have been used to deal with this main challenge, starting from medicines to life-style modifications, an more and more fashionable dietary intervention has been intermittent fasting, the place energy are consumed inside a particular timeframe. Examples embody the “16:8 fasting” regime, the place energy are restricted for 16 hours adopted by an 8-hour consuming window, and longer fasts reaching over 48 hours.

Intermittent fasting has gained vital consideration lately, and rising proof from varied research suggests a number of potential advantages and mechanisms.

A potential profit that may be unlocked by intermittent fasting is the idea of metabolic change, the place an individual switches from utilizing sugar as their major supply of vitality to utilizing fats. When fats is damaged down, the physique reaches a metabolic state extensively often known as ketosis, the place ketones are produced instead vitality supply.

In a first-in-kind research, Professor Dean Ho, Director of the Institute for Digital Medication (WisDM) on the Yong Bathroom Lin Faculty of Medication, Nationwide College of Singapore (NUS Medication), documented his personal journey of utilizing digital well being applied sciences, together with sensors and wearables, and intermittent fasting to delve into the idea of ketosis and its well being advantages.

The outcomes seem in PNAS Nexus.

Recognized to be a really match particular person with an extended historical past of gymnasium exercises incorporating weightlifting and cardiovascular coaching, Prof Ho can be an avid fasting fanatic.

He carried out an in depth routine that included a minimal of 20 hours of fasting per day, power or cardiovascular coaching each morning, a “clear consuming” food regimen consisting of leafy greens, seeds, olive oil, lean protein, and different meals generally discovered within the Mediterranean food regimen, and drinks consisting of solely water, black espresso and black tea with out milk and sugar.

Through the experiment, Prof Ho was assessed as wholesome, with an A1c degree of 4.8%, or 29 mmol/mol—which implies that his common blood sugar ranges over the previous three months have been regular.

Over the course of seven months from Might to November 2023, Prof Ho skilled improved well being and health outcomes, together with weight lack of round 7.5 kg, a 20% improve in grip power, in addition to the power to raise weights which can be 10% heavier, and likewise accomplished 1,000 push-ups in beneath 40 minutes.

Prof Ho, who can be Head of the Division of Biomedical Engineering on the NUS School of Design and Engineering (NUS CDE), and Director of the NUS N.1 Institute for Well being, mentioned, “The expertise modified my complete idea of health. For instance, I can now raise weights that I had by no means been in a position to raise 20 years in the past.

“As people are all completely different from each other, and even from themselves over time, this strategy represents a shift in direction of extra personalised and interesting well being administration. By observing the dynamics in well being responses to completely different interventions, sticking to a well being routine can probably be transformed right into a game-like expertise.”

Prof Ho used a number of digital well being applied sciences to watch an array of markers together with his blood ketones, glucose, blood stress, and physique weight. The experiment confirmed that his manufacturing of ketones adopted a transparent sample that was repeatable as Prof Ho adhered to his routine day-after-day: ketones have been excessive within the morning, dropped following his exercises, and have been excessive once more previous to breaking quick within the night.

The research revealed that ketone ranges can change shortly in response to actions reminiscent of fasting and train, and metabolic change is achieved when ketones attain a threshold degree, serving as a really clear and measurable goal to succeed in.

These findings level to the opportunity of personalizing well being administration on the particular person degree: visualizing one’s biomarker information dynamics and progress throughout a routine can inform and incentivize customers to extend their adherence to wholesome interventions—sustaining their engagement to attain improved well being outcomes over a interval.

Whereas Prof Ho’s routine required substantial self-discipline, the strategy may be personalised in line with a person’s preferences and habits, for sustained person engagement. That is key in reaching the specified well being outcomes.

He added, “My advice isn’t for everybody to quick 20 hours a day, however moderately, to discover a schedule that’s protected and works finest for them. Initiating small habits is an effective strategy to construct in direction of a extra complete well being routine—this could embody eradicating sugar from morning espresso, after which steadily eradicating milk, and eradicating sugary meals from one’s food regimen.

“It’s key to benefit from the course of, and never soar proper into an intense fasting routine—which be very overwhelming. Moreover, it will be significant for people with current well being situations to seek the advice of their medical doctors earlier than implementing a fasting routine.”

Dr. Peter Wang, analysis fellow at WisDM, and co-first writer of the paper, mentioned, “The target of this research was to discover a sustainable strategy to a wholesome life-style with easy habits, reminiscent of adhering to dietary and health regimens, that anybody can observe and construct on. A customized strategy that mixes digital applied sciences and revolutionary methods is important to know everybody’s intervention response longitudinally—and successfully drive and maintain habits change.”

The findings from this research are an vital step ahead for the rising subject known as the “Quantified Self,” the place digital well being options present a window into the person’s personal well being. This strategy could encourage topics to take extra self-initiated possession of their well being outcomes.

This work additionally gives extra insights into the well being economics, scientific innovation, nursing, and group well being issues to reinforce the attain of data-driven well being enchancment methods.

Collectively, these insights could subsequently drive preventive well being for the inhabitants and function the impetus for a bigger metabolic well being trial that Prof Ho and his workforce are planning, to review how the information of 1’s personal dynamic well being information impacts behavioral change at a person degree.