What Is Dirty Fasting?

 

Dirty fasting is a different approach to intermittent fasting.

Intermittent fasting involves periods of little to no eating. One common way to practice intermittent fasting is through time-restricted eating.

Time-restricted eating requires limiting the hours you eat within a day to a 12-, 10-, or even eight-hour window.

The latter option, also known as the 16:8 intermittent fasting diet, involves a 16-hour fast followed by an eight-hour eating window.

Time-restricted eating helps prevent overeating, maintain a consistent eating schedule and eat more mindfully.

Traditionally, during fasting hours, you only consume beverages with zero or minimal calories—like water, black coffee or tea, and unsweetened herbal tea. This type of fasting is known as "clean fasting."

Clean fasting may offer benefits that include:

• Improved heart health
• Reduced blood pressure and blood sugar
• Weight loss

In a 2021 study published in Frontiers in Endocrinology, researchers explain that the science behind time-restricted eating relates to the circadian clock. Our body's circadian clock is tightly connected to our body's metabolism, and meal timing is an essential factor in metabolism.

Dirty fasting is a specific type of time-restricted eating that allows you to consume about 100 calories during the otherwise clean fasting periods. The goal is to disrupt the concept of fasting as little as possible while achieving similar benefits as a clean fasting. Here is the theory behind dirty fasting:

Fasting is known as the absence of calories. But if the body cells do not react as they likely do during a "fed" state, people can still possibly achieve that fasting state even with the limited caloric intake that a dirty fast allows.

The rules of dirty fasting differ depending on the sources.

In the 2021 Nutrients study, researchers assigned 105 adults either water, a traditional breakfast, or a commercially available bar called Fast Bar (made from nuts, seeds, vegetable fiber and honey, with about 200 calories) after a 15-hour overnight fast.

The researchers found that the Fast Bar group had glucose levels comparable to that of the water-only group throughout the hours after the meal. Also, their ketone levels were similar to the water-only group two or more hours after the meal.

In contrast, the breakfast meal spiked glucose and reduced ketones. The Fast Bar eaters also experienced high self-rated levels of fullness and a decreased desire to eat compared to the water-only group.

Thus one Fast Bar consumed during the fasting window does not interfere with physiological fasting.

But without more research on how various foods, macronutrients, ingredients, and caloric intake impacts the body during dirty fasting, there are no science-backed rules about what you can eat during fasting hours.

Some say that any food or beverage during the fasting hours is okay, as long as it is less than 100 calories. Others only sanction high-fat foods, which do not immediately spike insulin, or allow higher-protein foods, like bone broth or collagen, during the fasting window.

In contrast, one 2021 study in the journal Nutrients pointed out that a lower protein intake is more effective at not triggering metabolic pathways in the body that sense the availability of nutrients.

Also, some may allow artificial sweeteners because they are zero calories. Still, a 2017 study in Physiology and Behavior showed that those sweeteners might increase insulin levels during a fast, even when tasted and not swallowed.

Many people interested in dirty fasting seek the health benefits of time-restricted eating but the flexibility to eat or drink something with caloric value during the fasting window. Flexibility helps them stay on track with their fasting routine because they are not as limited or as hungry.

But much more research is needed to understand the best way to practice dirty fasting and its possible benefits.

Nevertheless, regardless of what research does or does not say about the physiological effects of dirty fasting, there can be psychological or behavioral benefits.

For example, being able to nibble on something in the morning prevents over-splurging later in the day. And knowing what you can eat or drink helps you get through the tail end of a fasting window, even if you do not need the food or drink. 

But experts point out that the quality of what you eat during non-fasted hours (or the small dirty fasting windows) matters.

Nutrition is still the key. Be sure to build in a variety of vegetables, fruits and other whole foods daily to optimize the intake of vitamins, minerals, fiber, antioxidants and macronutrients.

Ways to Live a Longer Life

 

Human longevity is affected by a complex number of factors, including lifestyle.

Research indicates that lifestyle choices, particularly diet and exercise, play an outsized role in determining whether or not we live long, healthy lives.

“The question we really should be asking and focusing on is what is healthy aging and healthspan, not life span,” Amanda Boyce, Health Scientist Administrator in the Division of Aging Biology, NIH’s National Institute on Aging, said.

At age 50, you could live up to 14 years longer if you have:

• follow a healthy diet
• never smoked
• maintain a healthy weight
• are regularly active (over 30 minutes per day of moderate or vigorous activities)
• keep alcohol to a moderate consumption (5 to 15 g per day for women and 5 to 30 g per day for men)

Healthy Diet

When it comes to diets that improve longevity and prevent disease, the Mediterranean diet and the Japanese/Okinawan diet are the best. Both emphasize similar dietary patterns: 

They are heavy on fish as a source of protein, which is rich in brain-boosting and heart-healthy fats. They also include plenty of whole vegetables (fresh or fermented) and limit heavily processed foods and sugar.

In a 2020 study, adults who followed a diet rich in fruits and vegetables for 8 weeks had a reduced risk of cardiovascular disease.

Another 2020 study found that every 66-gram increase in daily fruit and vegetable intake was associated with a 25% lower risk of developing type 2 diabetes.

A 2020 review of studies also suggests consuming an adequate amount of fruit and vegetables is associated with lower risk of:

• heart disease
• stroke
• cancer
• premature death

Meanwhile, in an observational study of almost 200,000 adults, those who ate the most whole grains had a 29% lower rate of type 2 diabetes than those who ate the least.

Research from 2020 links consuming more whole grains with reduced risk of:

• diabetes
• obesity
• cardiovascular disease
• cancer

“When we think about longevity, we must consider dietary patterns and changes that will provide long-lasting impact and, most importantly, are sustainable!” said Alyssa Kwan, Clinical Dietitian in Cardiology, Stanford Medicine.

Shed excess pounds

Obesity is linked to numerous chronic illnesses, including cardiovascular disease and diabetes, and even a shorter lifespan.

But rather than just trying to lose weight, learn about the ideal body weight for your age, sex and height.

“Maintaining a healthy weight across life stages is critical for healthy aging and for improving both lifespan and healthspan,” said Frank B. Hu, professor and chair of the Department of Nutrition, Harvard T.H. Chan School of Public Health.

 “Maintaining a healthy body weight through diet and exercise is something that I have continually strived for,” Hu added.

Cut down on sitting

As our lives have become more sedentary, science has homed in on the negative effects that can have on longevity and disease risk.

“Sedentary behavior, such as prolonged TV watching, has been associated with an increased risk of chronic diseases, including diabetes, cardiovascular disease and premature death. This heightened risk is primarily attributed to increased obesity and the displacement of physical activity,” said Hu.

Even if you exercise regularly, sedentary behavior has serious health risks associated with it. 

Exercise — the more, the better

Regular exercise is one of the best things you can do for your health. The benefits extend to brain health and cognition, too.

New research published in December 2024 found that among older adults, cardiorespiratory fitness was an excellent indicator of brain health across multiple domains of cognition, including memory.

“The two things in older adults that we see as a result of aging that lead to decreases in their quality of life are changes in cognition, and functionality, staying up on your feet. Exercise is far and away the thing that impacts both of them,” Katherine T. Ward, clinical section chief of geriatrics at Stanford Medicine, said.

In a 2020 study of 44,000 adults, researchers found that those who got 11 minutes of moderate-to-vigorous physical activity each day had a lower risk of death compared to those who only exercised at that intensity for 2 minutes.

The U.S. Centers for Disease Control and Prevention recommends 150 minutes of moderate intensity exercise per week, plus 2 days of muscle strengthening exercise.

Finding ways to increase physical activity and cut down on sedentary time in a manner that is enjoyable is key to making the habit sustainable.

Stop smoking

In a study led by Frank Hu and published in 2018, researchers found that “never” smoking was one of five key factors for prolonging life expectancy. The others were:

• maintaining a healthy weight
• regular physical activity
• healthy diet
• only consuming a moderate amount of alcohol

Cigarette smoking is associated with roughly one of every five deaths in the United States each year, amounting to more than 480,000 deaths annually.

Smoking is linked to everything from cancer and heart disease to diabetes and COPD (Chronic obstructive pulmonary disease). Stopping smoking not only lowers the risk of all these diseases but can add as much as ten years to life expectancy.

 “Overall, to improve longevity, think about sustainability. Consider other factors such as maximizing sleep, minimizing stress levels, and engaging in an active lifestyle ~150 minutes of physical activity weekly,” added Kwan.

To control stress, try to have strong relationships and staying in communication with friends to support mental health. Exercise can reduce stress by releasing pent-up energy and boosting the release of mood-lifting hormones called endorphins. Other mindfulness practices including meditation also help.

Hypertension Guideline Update

 

Hypertension represents a major modifiable risk factor for coronary artery disease, heart failure, stroke, chronic kidney disease and dementia. Two well-established clinical practice guidelines on hypertension include the 2017 American College of Cardiology/American Heart Association (ACC/AHA) Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults and the 2023 European Society of Hypertension (ESH) Guidelines for the Management of Arterial Hypertension.

The ESH recommends a threshold of >140/90 mm Hg (Grade 1) for the diagnosis of hypertension, whereas the ACC/AHA guideline recommends a lower threshold of >130/80 mm Hg (Stage 1). Systolic blood pressure (SBP) ranging between 130 and 139 mm Hg or diastolic blood pressure (DBP) ranging between 80 and 89 mm Hg represent Stage 1 hypertension in the ACC/AHA guideline, whereas the ESH guidelines classify these ranges as "normal" or "high-normal" (130-139/85-89 mm Hg). Whereas the ACC/AHA guideline categorizes BP ≥140/90 mm Hg as Stage 2 hypertension, the ESH guidelines subdivide BP levels ≥140/90 mm Hg into Grades 1, 2, and 3 hypertension.

                     * Target <130/80 if tolerated

With increasing age, blood pressure rises as a consequence of arterial stiffness, caused by the biological process of ageing and arteries becoming clogged with fatty substances, otherwise known as arteriosclerosis.

Since arterial hypertension (high blood pressure in the arteries) is the most important preventable cause of cardiovascular disease, lowering blood pressure can lower the risk of heart attacks, stroke, and all-cause mortality, even in people over 80.

However, for mental abilities, age seems to play an important role. At old age, low blood pressure is associated with worse cognitive function and increased mortality than people with higher blood pressure especially when they are frail.

Thus doctors thinking about prescribing blood pressure lowering therapy in older patients should consider the specific patients. A more individual approach instead of “one size fits all” seems most appropriate and is also more patient-centered. This is especially important for very old and frail patients not just to follow the guidelines.

The Effects of Apple Cider Vinegar on Weight Loss and Diabetes

 

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and natural medicine.

It is made by combining apples with yeast to create alcohol, which is then fermented into acetic acid by added bacteria. Apple cider vinegar also contains water, vitamins, minerals and trace amounts of other acids.

Research suggests that apple cider vinegar may have beneficial health properties, including antimicrobial and antioxidant effects:

1. May aid weight loss

Some evidence suggests that apple cider vinegar may help with weight and fat loss when combined with a calorie-restricted diet. This is because vinegar slows digestion and suppresses appetite, at least in the short term. Long-term studies have found no effect of vinegar on appetite.

Several human studies show that vinegar can increase feelings of fullness. This can lead to eating fewer calories and losing weight.

In short-term studies when participants consumed apple cider vinegar with a meal containing solid foods, they experienced appetite suppression for 120 minutes after the meal. They also snacked less for 3-24 hours after consuming the apple cider vinegar.

Another 2024 randomized control trial study showed significant reductions in weight (6-8 kg), body fat ratio, waist and hip circumferences, body mass index (BMI), blood sugar, as well as fats and cholesterol in the blood after daily consumption of 3 doses of apple cider vinegar (15 milliliters per tablespoon (mL/tbsp)) for 12 weeks. 

2. May help lower blood sugar levels and manage diabetes

Research suggests that consuming apple cider vinegar can slow the emptying of the stomach and hence prevent large spikes in blood sugar.

A 2019 clinical trial suggests apple vinegar consumption may have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia. A 2021 review of clinical trials also found that its consumption may benefit glycemic status in adults.

In a 2023 study of adults with type 2 diabetes, the group that received 30 milliliters of apple cider vinegar a day showed greater improvement in hemoglobin A1c levels than the control group.

People without diabetes can also benefit from keeping their blood sugar levels in the typical range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.

But if you are taking blood-sugar-lowering medications, talk with a doctor before increasing your vinegar intake.

3. May improve heart health

A 2020 review of studies in both humans and animals noted that apple cider vinegar may potentially benefit levels of high-density lipoprotein, low-density lipoprotein, triglycerides and total cholesterol.

A 2021 review of research in humans also found that apple cider vinegar may benefit total cholesterol levels.

However, it is necessary to do more studies before reaching any strong conclusions.

4. Can help kill harmful bacteria

Apple cider vinegar may have antibacterial and antifungal properties. This is mostly attributed to its main ingredient, acetic acid.

A test-tube study found that apple cider vinegar was effective in treating Candida albicans fungus and Escherichia coli, which can cause severe intestinal infections, as well as Staphylococcus aureus, which can cause skin infections.

In fact, people have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections.

5. May boost skin health

Some people use apple cider vinegar as a common remedy for skin conditions like dry skin and eczema.

The skin is naturally slightly acidic. Using diluted topical apple cider vinegar topically may help rebalance the skin’s natural pH, improving the protective skin barrier.

However, in some cases, especially people with skin conditions like eczema, apple cider vinegar may irritate the skin. Thus it is better to talk with a doctor before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns.

Potential downsides

May cause nausea and indigestion

Apple cider vinegar has a pH level of 4.2. Acidic foods can cause indigestion and acid reflux in some people, especially when consumed before lying down.

Can damage tooth enamel

Regularly drinking any vinegar and eating acidic foods has been shown to erode tooth enamel.

Other side effects

May lower potassium, cause skin and throat burns or interact with certain medications such as diuretics and some diabetes drugs.

It is best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects. Here are a few ways to consume apple cider vinegar that may minimize side effects and offer the most benefits:

• Dilute it: Mix 1–2 tablespoons (tbsp) or (15–30 ml) of apple cider vinegar with 1 cup (237 ml) of water. Ingesting undiluted vinegar of any kind can damage the throat and esophagus.
• Consume it earlier in the day: Drinking apple cider vinegar about 2-3 hours before bed may lower the risk of indigestion or acid reflux after lying down.
• The best way to incorporate apple cider vinegar into the diet is to use it in cooking. It is a simple addition to foods like salad dressings and homemade mayonnaise.
• Some people also like to dilute it in water and drink it as a beverage. Standard dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoons (15–30 mL) per day mixed in a large glass of water.

The health effects of two herbs – Juniper berry and Catnip

 

Juniper Berry

The juniper tree, Juniperus communis, is an evergreen shrub that grows in many parts of the world, including North America, Europe and Asia. It produces seed cones that are commonly known as juniper berries.

People have used these small berries for culinary and medicinal purposes since ancient times, and current research suggests that they may offer various health benefits:

1. High in nutrients and powerful plant compounds

Like many other berries, they contain vitamin C, which is essential for immune health, collagen synthesis and blood vessel function. It also acts as an antioxidant, protecting the cells from damage caused by unstable molecules called free radicals.

Juniper berries contain plant compounds like flavonoid antioxidants, volatile oils and coumarins.

The volatile oils in juniper berries contain substances known as monoterpenes. Research has shown these to have anti-inflammatory, antifungal, antioxidant and antibacterial properties.

The volatile oils also increase hydrochloric acid in the stomach. This is needed to relieve gas in the digestive system, help with good digestion and reduce bloating.

2. Provide anti-inflammatory and antioxidant effects

Juniper berries, being rich in volatile oils and flavonoids, besides functioning as potent antioxidants, may also help reduce inflammation.

One study detected over 70 compounds in juniper berry volatile oil, with the monoterpenes alpha-pinene, beta-pinene, myrcene, limonene, and sabinene making up the majority. The study found that the oil reduced cellular damage in yeast cells by increasing the activity of certain enzymes.

Another test-tube study showed that juniper berry volatile oil significantly reduced inflammation in human skin cells. The researchers attributed this to the oil’s high concentration of monoterpenes.

Juniper berries are effective diuretic, and useful for eliminating excess water from the body. They are used in the digestive system and are popular and effective ingredient in many weight loss supplements.

Juniper berries are also helpful for those who suffer from joint pain, nerve and muscle disorders and rheumatoid arthritis.

3. May have antidiabetic properties

People used juniper berries in traditional medicine practices to treat diabetes. More recent studies confirm that they may have antidiabetic properties.

Researchers believe these antidiabetic effects are due to the berries’ high concentration of antioxidants. One study on mice found that they helped reduce body weight as mentioned above and improve blood lipid profiles.

4. Could promote heart health

Juniper berries may promote heart health by increasing HDL (good) cholesterol and reducing LDL (bad) cholesterol.

A 2007 study on rats with diabetes demonstrated that treatment with juniper berry extract reduced total cholesterol and triglyceride levels by 57% and 37%, respectively.

Though human studies are lacking, research shows that eating berries may reduce heart disease risk factors.

5. Antibacterial and antifungal activity

Test-tube and animal studies show that juniper berries have powerful antibacterial and antifungal properties.

One test-tube study found that juniper berry volatile oil significantly inhibited the activity of three bacteria that can cause serious infections in humans — M. gordonae, M. avium and M. intracellulare.

Nonetheless, considering the lack of human research on juniper berry supplements, it may be best to speak with a doctor before trying or using as home remedy.

Catnip

Catnip is a strong-smelling herb. It is native to Central Europe, though it can now be found in most of Canada and the Northeast United States.

Catnip has long been thought to have medicinal properties. Its dried leaves and white flowers are traditionally used for this purpose. Both can be used to make tea, which is sometimes used to treat conditions like insomnia, anxiety and headaches. In some cases, the roots of catnip can be used. However, these act as a stimulant instead of a relaxing agent.

Catnip is effective alone or in herbal remedies for colds, flu, fevers, upset stomach and insomnia. Catnip is particularly good for children with upset stomachs in a very mild infusion. Catnip has been used for prevention of nightmares, and has a mild anti-spasmodic effect and is used to alleviate symptoms such as stress, menstrual cramps and gut cramps.

Historically, catnip was used for diarrhea, gas and stomach cramps. It is said to relieve muscle spasms in the intestinal tract. Drinking catnip tea may soothe the digestive system.

Catnip is believed to have sedative properties that can remedy nervous disorders and migraine headache. Many groups of people have traditionally used catnip tea to relieve infants' colic and help babies to sleep at night.

As carminative with anti-spasmodic properties, catnip is antiflatulent. Its sedative action on the nerves adds to its genera.

Catnip is astringent, and can be applied externally to cuts and scrapes to stop bleeding and promote healing. The leaves of catnip have traditionally been chewed as a remedy for alleviating toothache. The dried leaves can also be used to make a pillow that can be slipped into a pillowcase to promote sleep.