Dr. Mehmet Oz, the renowned cardiothoracic surgeon and advocate for a healthy lifestyle, has repeatedly discussed the benefits of intermittent fasting. In television shows, interviews, and articles, he has stated that this practice not only aids in weight loss but can also reduce chronic inflammation, a major factor in the onset of autoimmune, cardiovascular, and neurodegenerative diseases. Dr. Oz emphasizes that time-restricted eating (such as the 16:8 method) profoundly influences hormones, circadian rhythms, and essential cellular processes.
Benefits of Intermittent Fasting According to Dr. Oz
1. Regulation of Inflammatory Markers
Dr. Oz claims that intermittent fasting has a notable effect on reducing systemic inflammation. According to him, when the body is not constantly receiving food, insulin levels decrease, and a process called autophagy occurs—a type of cellular recycling that eliminates damaged cells, including inflammatory ones. This process is essential in preventing degenerative diseases. Dr. Oz specifically mentions that patients with rheumatoid arthritis and autoimmune diseases may respond positively to fasting, experiencing a reduction in joint pain and swelling. Thus, he considers fasting a metabolic tool that directly addresses the cause of inflammation.
2. Activation of Autophagy
Fasting activates autophagy, a natural process through which the body cleanses itself of damaged proteins and organelles. Dr. Oz explains that this internal cleansing is one of the main reasons fasting reduces inflammation and slows down aging. This effect does not occur a few hours after the last meal but rather after at least 12-14 hours of fasting. He recommends the 16:8 method precisely because it provides a sufficient window to trigger this process. Autophagy plays a vital role in reducing inflammation in the brain, making it a potential ally in preventing Alzheimer’s and Parkinson’s diseases.
3. Balancing Pro-Inflammatory Hormones
Dr. Oz emphasizes that during fasting periods, the secretion of insulin, cortisol, and leptin—hormones that, in excess, can trigger and sustain inflammation—is regulated. Insulin, in particular, is a pro-inflammatory hormone when secreted constantly due to frequent meals. Fasting leads to increased insulin sensitivity, meaning the body requires less of this hormone to metabolize glucose. Additionally, leptin secretion, a hormone associated with chronic inflammation in obesity, is reduced. Thus, Dr. Oz considers fasting a useful metabolic reset in metabolic syndrome and inflammatory diseases.
4. Synchronization with Circadian Rhythm
According to Dr. Oz, intermittent fasting should take into account the circadian rhythm—the body’s natural day/night cycle. He states that eating late at night increases the risk of inflammation and disrupts hormonal balance. Fasting that respects biological rhythms (for example, stopping meals at 6 PM and resuming at 10 AM the next day) helps regulate genes involved in inflammation. This synchronization reduces oxidative stress and chronic inflammation, even if caloric intake does not change. Thus, not only does what and how much we eat matter, but also when.
5. Reduction of Intestinal Inflammation
Dr. Oz also discusses the connection between the gut microbiome and inflammation. Intermittent fasting provides a digestive break that allows for the regeneration of the intestinal lining and the regulation of bacterial flora. This break helps reduce intestinal permeability (leaky gut), a mechanism through which toxins enter the bloodstream and trigger inflammation. According to Oz, many autoimmune diseases have their origins in the gut, and fasting can be a therapeutic support in managing these conditions.
What Scientific Studies Say
Study 1: Intermittent Fasting and Inflammatory Markers in Metabolic Syndrome (2021)
This study, published in Cell Metabolism, evaluated 60 patients with metabolic syndrome who followed a 16:8 diet for 12 weeks. Researchers found a significant decrease in inflammatory markers CRP, IL-6, and TNF-alpha. Additionally, an improvement in insulin sensitivity and a reduction in body weight were observed. The study supports the idea that intermittent fasting has a positive impact on systemic inflammation and metabolic health.
Study 2: Effects of Time-Restricted Feeding on Inflammation and Oxidative Stress (2022)
Published in Nutrients, this study examined the effects of a 14-hour fasting period per day for 8 weeks in overweight individuals. The results showed a reduction of over 20% in oxidative stress levels and a significant decrease in chronic inflammation. The authors conclude that intermittent fasting is comparable to some anti-inflammatory drug interventions but with a lower risk of side effects.
Study 3: Intermittent Fasting Modulates Gut Microbiota and Reduces Inflammation (2023)
A recent study published in Frontiers in Nutrition demonstrated that intermittent fasting significantly alters the composition of the gut microbiome, favoring beneficial species (such as Akkermansia muciniphila). This change was correlated with a reduction in intestinal inflammation and an improvement in gut barrier function.
Important Contraindications
Dr. Oz warns that, although intermittent fasting has potential benefits, it is not suitable for everyone. Individuals in the following categories should avoid or follow it under medical supervision:
- Pregnant or breastfeeding women
- Underweight individuals or those with a history of eating disorders
- Diabetics taking insulin or hypoglycemic medication
- Individuals with severe chronic illnesses (e.g., liver failure, cancer)
- Children and adolescents in growth
Additionally, Dr. Oz emphasizes the importance of hydration, a balanced diet during the eating window, and medical consultation before starting fasting, especially if there are ongoing treatments.
Sources:
- Secrets from Dr. Oz: Why Hes Fasting and Using the Clock to Slow Dementia and Fight Disease
- Intermittent Fasting: What You Need to Know
- Intermittent Fasting Improves Inflammation in Metabolic Syndrome
- Time-Restricted Feeding Reduces Oxidative Stress and Inflammation
- Intermittent Fasting Modulates the Gut Microbiome and Inflammation
