What we learned from the world’s biggest intermittent fasting study. Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body's natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss. In today’s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into the world of intermittent fasting, with a focus on time-restricted eating. Gin shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF Study from 2022, the largest exploration of intermittent fasting to date. They also unpack controversies and describe who might want to avoid fasting. Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014. Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers.  🌱 Try our new plant based wholefood supplement - Daily 30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Learn how your body responds to food 👉 zoe.com/podcast for 10% off Want ZOE Science & Nutrition’s top 10 tips for healthier living? Download our FREE guide. Timecodes: 01:25 Quick fire questions 03:25 What is intermittent fasting? 04:35 What are the most common types of fasting? 06:00 The circadian rhythm and fasting 08:22 The Big IF study explanation and results 13:41 Breakfast misconceptions explained 16:01 How do the Big IF study results compare to other research? 18:56 What are the health benefits of sticking to the Big IF study? 24:00 What is Tim’s intermittent fasting schedule like? 25:40 Jonathan's experience with the Big IF study 28:04 What is metabolic flexibility? 32:43 Practical advice for getting started. 35:40 Cephalic phase insulin response 40:30 Is there an ideal length for an eating window and time to start? 43:20 Can you eat whatever you want? 44:30 Can people over 70 years of age fast safely? 51:21 Summary Mentioned in today's episode: Flipping the metabolic switch: Understanding and applying the health benefits of fasting in Obesity The Big IF Study  Books by Gin Stephens: 28-day Fast Start: Day By Day Fast. Feast. Repeat.  Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here.