Decent researches showing if fasting is beneficial for non obese person

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I don’t have any research results to share right now but I know it’s out there that anyone with more time than I have can find and give to you. A few benefits at different phases of fasting include increased insulin sensitivity, cellular autophage, stem cell and HGH production. I will try to find it later when I have the time. I too am not obese or trying to lose weight but fast for several other health benefits.

Answer

There are a lot of big benefits. Not only on sports performance but also your general health. A good place to start it a review in NEJM mentioned in other comment. I personally do sport every day and I don’t think it hinders my performance if I fast before. Here are some studies that are directly connected to sport effects, hope this helps:D

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Aoyama, S., & Shibata, S. (2020). Time-of-Day-Dependent Physiological Responses to Meal and Exercise. In Frontiers in Nutrition (Vol. 7, p. 18). Frontiers Media S.A. https://doi.org/10.3389/fnut.2020.00018

Bhutani, S., Klempel, M. C., Kroeger, C. M., Trepanowski, J. F., & Varady, K. A. (2013). Alternate day fasting and endurance exercise combine to reduce body weight and favorably alter plasma lipids in obese humans. Obesity (Silver Spring, Md.), 21(7), 1370–1379. https://doi.org/10.1002/oby.20353

Chtourou, H., & Souissi, N. (2012). The effect of training at a specific time of day: A review. In Journal of Strength and Conditioning Research (Vol. 26, Issue 7, pp. 1984–2005). https://doi.org/10.1519/JSC.0b013e31825770a7

Hayes, L. D., Bickerstaff, G. F., & Baker, J. S. (2010). Interactions of cortisol, testosterone, and resistance training: Influence of circadian rhythms. In Chronobiology International (Vol. 27, Issue 4, pp. 675–705). https://doi.org/10.3109/07420521003778773

Kraus, W. E., Bhapkar, M., Huffman, K. M., Pieper, C. F., Krupa Das, S., Redman, L. M., Villareal, D. T., Rochon, J., Roberts, S. B., Ravussin, E., Holloszy, J. O., Fontana, L., & CALERIE Investigators. (2019). 2 years of calorie restriction and cardiometabolic risk (CALERIE): exploratory outcomes of a multicentre, phase 2, randomised controlled trial. The Lancet. Diabetes & Endocrinology, 7(9), 673–683. https://doi.org/10.1016/S2213-8587(19)30151-2

Rodriguez, L. (2016). EFFECTS OF FASTING ON SUBMAXIMAL EXERCISE.

Stote, K. S., Baer, D. J., Spears, K., Paul, D. R., Harris, G. K., Rumpler, W. V, Strycula, P., Najjar, S. S., Ferrucci, L., Ingram, D. K., Longo, D. L., & Mattson, M. P. (2007). A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. The American Journal of Clinical Nutrition, 85(4), 981–988. https://doi.org/10.1093/ajcn/85.4.981

Teo, W., Newton, M. J., & McGuigan, M. R. (2011). Circadian rhythms in exercise performance: Implications for hormonal and muscular adaptation. Journal of Sports Science and Medicine, 10(4), 600–606.

Tinsley, G. M., Forsse, J. S., Butler, N. K., Paoli, A., Bane, A. A., La Bounty, P. M., Morgan, G. B., & Grandjean, P. W. (2017). Time-restricted feeding in young men performing resistance training: A randomized controlled trial. European Journal of Sport Science, 17(2), 200–207. https://doi.org/10.1080/17461391.2016.1223173

Vieira, A. F., Costa, R. R., Macedo, R. C. O., Coconcelli, L., & Kruel, L. F. M. (2016). Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: A systematic review and meta-analysis. British Journal of Nutrition, 116(7), 1153–1164. https://doi.org/10.1017/S0007114516003160

Wallis, G. A., & Gonzalez, J. T. (2019). Symposium 3: The mechanisms of nutrient interactions: Is exercise best served on an empty stomach? Proceedings of the Nutrition Society, 78(1), 110–117. https://doi.org/10.1017/S0029665118002574

Answer

This was published in the New England Journal of Medicine a few months back.

https://sci-hub.tw/downloads-ii/2019-12-28/d8/10.1056@nejmra1905136.pdf

Answer

Here’s a video of fasting benefits with references in the video https://www.youtube.com/watch?v=6rrep6Yvt-w&t=3s

Also good review here https://www.nejm.org/doi/full/10.1056/NEJMra1905136 & other studies that i researched (don’t have all the references) with the following conclusions:

- Caloric restriction improves health and survival of rhesus monkeys

- Cells respond to intermittent fasting by engaging in a coordinated adaptive stress response that leads to increased expression of antioxidant defenses, DNA repair, protein quality control, mitochondrial biogenesis and autophagy, and down-regulation of inflammation

- Increased life span: Goodrick and colleagues reported that the average life span of rats is increased by up to 80% when they are maintained on a regimen of alternate-day feeding, started when they are young adults

- Metabolic health (tgd, glycemia, lower blood pressure, bad chol, waist circumference) even with drugs “ significant reductions (p < 0.05) in body weight (mean ± SD, 3.3 ± 3.20 kg [3%]), waist circumference (4.5 ± 6.72 cm [4%]), body mass index (BMI; 1.1 ± 0.97 kg/m2 [3%]), percent body fat (1.0% ± 0.91% [3%]), visceral fat rating (0.6 ± 0.77 [3%]), systolic and diastolic blood pressure (5.1 ± 9.51 mmHg [4%] and 6.5 ± 7.94 mmHg [8%], respectively), total cholesterol (13.2 ± 24.29 mg/dL [7%]), low-density lipoprotein cholesterol (LDL-C; 11.9 ± 19.01 mg/dL [11%]), and non-high-density lipoprotein cholesterol (non-HDL-C; 11.6 ± 22.94 mg/dL [9%])” Study - Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome

- intermittent fasting reduces markers of systemic inflammation and oxidative stress that are associated with atherosclerosis

- enhances cognition in multiple domains, including spatial memory, associative memory, and working memory

- increases heart-rate variability by enhancing parasympathetic tone in rats and humans

- daily caloric restriction or alternate-day fasting reduces the occurrence of spontaneous tumors during normal aging in rodents and suppresses the growth of many types of induced tumors while increasing their sensitivity to chemotherapy and irradiation.

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