I have followed a vegan diet for 12 years and I am more than happy with this choice, both the effects on my own well-being and the implications of this choice for the well-being of both animals and the environment.
For the last 2 months I have also embarked on a 7-day 18:6 intermittent fasting regime which I have viewed as a solid investment in both health and longevity. My main influence here was the following New England Journal of Medicine (NEJM) article (I acknowledge with sadness that large parts of this review article focus on studies with animals):
Effects of Intermittent Fasting on Health, Aging and Disease
Rafael de Cabo, Ph.D., and Mark P. Mattson, Ph.D
NEJM 381:26 NEJM.ORG December 26th, 2019
For those who cannot view the full article (subscription, either free or paid is required) I give some relevant quotes below:
[...] intermittent fasting enhances cognition in multiple domains, including spatial memory, associative memory, and working memory; alternate-day fasting and daily caloric restriction reverse the adverse effects of obesity, diabetes, and neuroinflammation on spatial learning and memory...
Intermittent fasting improves multiple indicators of cardiovascular health in animals and humans, including blood pressure, resting heart rate; levels of high-density and low-density lipoprotein (HDL and LDL) cholesterol, trigycerides, glucose and insuling; and insulin resistance...
Preclinical studies and clinical trials have shown that intermittent fasting has broad-spectrum benefits for many health conditions, such as obesity, diabetes mellitus, cardiovascular disease, cancers and neurological disorders...
My own 18:6 pattern of fasting has been:
- 1800hrs - 1200hrs: Fast: fluids encouraged (water and herbal tea)
- 1200hrs: Main meal
- 1500hrs: Light snack
- 1700hrs: Light meal
So: an 18 hour fast with a 6 hour feeding 'window' = 18:6 fasting.
My question is: What sort of adaptations, or strategies, are required to optimise a vegan diet to allow for this pattern of fasting?