I recently finished the Huberman podcast with Dr. Panda, a well-known expert in the field of intermittent fasting and circadian rhythms. This is a great podcast that covers a lot of topics – be sure to check it out! After listening to this podcast, I started thinking about my own published research on intermittent fasting and how it stacks up against certain eating patterns, especially plant-based diets.

We’ve discussed intermittent fasting before in other blog posts as well as in our 3-course certification package. Simply put, intermittent fasting is adjusting a person’s eating schedule, restricting food to specific times or specific days. The classic intermittent fasting plan I use in my research is one day of eating and one day of fasting. Obviously, this works well in animal and insect models, but compliance in humans is difficult. As a result, many researchers and clinicians now use a more palatable form of intermittent fasting, commonly known as time-restricted feeding. Time-restricted eating is just another term for intermittent fasting, where people use sleep and a narrower eating window each day to achieve a fasted state (e.g. eat 11am-7pm and fast 7pm-11am). To date, intermittent fasting, calorie restriction, and time-restricted feeding have shown improvements in animal health and longevity. Short-term studies have also shown positive benefits for human health, as Dr. Panda highlights on the Huberman Podcast.

So which is better: plant-based dieting or intermittent fasting? Both plant-based diets and intermittent fasting have been shown to have potential long-term health benefits, but it’s hard to say which is definitely “better” because it depends on personal factors and goals.

Plant-based diets have been linked to a lower risk of chronic diseases such as heart disease, type 2 diabetes and certain cancers. These diets are usually high in fiber, vitamins and minerals, while being low in saturated fat and cholesterol. However, it’s important to note that a plant-based diet does not necessarily equate to a healthy diet. People can still eat highly processed and unhealthy plant foods.

Intermittent fasting, on the other hand, has been linked to improved metabolic health and a lower risk of chronic disease. It involves cycling between eating and fasting, using popular methods including the 16/8 method, in which you fast for 16 hours and eat in an 8-hour window, or the 5:2 diet, in which you eat normally for 5 days, then eat in Calorie restriction on 2 non-consecutive days. However, it is important to note that intermittent fasting may not be suitable for everyone, especially those with certain medical conditions or a history of eating disorders.

Ultimately, the best approach to long-term health may be to adopt a balanced and sustainable diet that works for you personally, which may include elements of a plant-based diet and intermittent fasting, as well as other healthy lifestyle factors such as regular exercise, stress management and getting enough sleep. As physical therapists, we should train patients to explore the diet that works for them by encouraging them to involve their physician or registered dietitian in creating an individualized approach to optimize long-term health. I love building a referral network in my practice of nutritionists, doctors, and specialists to whom I can recommend specialty care – and you should too, and consider expanding your knowledge in the field of nutrition.

If you like what you see here, there’s more to our 3 board-approved nutrition continuing education courses for physical therapists. Register now for our new bundle and save 20%, a $60 value!