Researchers are furthering our understanding of fasting and have found that diets that include intermittent fasting or mimic fasting (like an extended fasting diet) can optimize health and increase longevity. Laboratory studies have consistently demonstrated the positive impacts of calorically restricted diets on healthspan (the number of years spent living healthy and functional lives) and disease risk reduction for animals fed these diets. These findings have spurred interest in an approach to dieting that includes intermittent fasting on alternate days.
1. Resets the Circadian Clock
Many factors can interfere with our circadian rhythms, from eating too early or too late at night and irregular meal timing to changes that increase inflammation markers such as hsCRP.
Fasting can help restore normalized circadian rhythms and has even been shown to extend lifespan in animal studies. Intermittent fasting involves intermittently skipping meals or eating very little in order to promote weight loss and other health benefits. It falls under chrononutrition’s umbrella of food-metabolism interactions.
2. Boosts Immunity
Researchers discovered that when mice stopped eating, immune cells in their bloodstream decreased. But once feeding resumed, these numbers rose dramatically again.
Monocytes, produced in bone marrow, typically attack pathogens and damaged cells within the body; however, due to food, they can become overactive and cause inflammation. Fasting for 18 or more hours improves fat-burning, increases ketone production, and activates autophagy genes—this is the science behind Longo’s 5-:2 Diet and other intermittent fasting strategies.
3. Boosts Gut Health
Fasting creates an environment in the gut where beneficial bacteria flourish, as well as creating a more diverse microbiome as various species adapt to reduced nutrients. Fasting has many health benefits, including reduced inflammation and gut healing. Furthermore, fasting strengthens the gut barrier, reducing leaky gut syndrome symptoms.
To optimize digestion, opt for flexible fasting approaches such as intermittent or alternate-day fasting. When breaking your fast, choose easily digestible foods and probiotic-rich fermented ones like yogurt, kefir, sauerkraut, or kimchi to ensure successful results.
4. Lowers Blood Pressure
Fasting forces your body to use energy from fat stores instead of glucose reserves for fuel, helping lower both your blood pressure and cholesterol. Fasting has recently become trendy due to research showing how caloric restriction dramatically extends animal lifespans, from worms and flies to mice and humans alike, as well as delaying diseases such as cancer in both species.
However, if you suffer from medical conditions like diabetes or high blood pressure, it’s advisable to speak to a longevity professional first before beginning fasting, as they will provide guidance on the safest ways of including fasting into your daily lifestyle.
5. Lowers Risk of Cancer
Research confirms that intermittent fasting is effective at optimizing blood glucose levels and other biomarkers of health and longevity, from simple organisms such as bacteria to mammals. Multiple regimens ranging from water-only fasting to eating-mimicking diets have demonstrated safe yet profound results for individual organisms and mammals alike.
Animal studies show that fasting is effective at decreasing chronic inflammation linked to insulin resistance, metabolic syndrome, and cancer. Fasting also kills cancer cells while activating stem cells to regenerate healthy tissue—effects likely to carry over to humans when combined with a low-fat, high-fiber diet.
6. Improves Memory
Reduced caloric intake boosts hippocampal neurogenesis—the process by which neurons form in the brain—which has been found to improve memory performance such as pattern separation and recognition memory. Studies demonstrate how this impacts human performance overall.
Animal studies demonstrate that intermittent fasting increases levels of brain-derived neurotrophic factor, which promotes neuron growth while protecting against plaques and tangles associated with Alzheimer’s disease. Longo has described intermittent fasting as a “promising therapeutic approach to slow aging and treat age-related diseases.”
7. Lowers Risk of Heart Disease
Religious fasting has long been associated with spiritual journeys and community solidarity; however, recent scientific research on fasting has also demonstrated its health advantages. Researchers found that intermittent fasting may lower both blood pressure and triglyceride levels in people living with cardiovascular disease.
Before trying any form of fasting for heart disease, it’s essential that each person consult with their healthcare provider first. In general, people at low to moderate risk should fast safely, while those at higher risk should do so at their own peril.
8. Reduces Risk of Type 2 Diabetes
Intermittent fasting may help reverse type 2 diabetes by using a diet restricted in calories and protein. Fasting activates a metabolic switch that breaks down liver glycogen and mobilizes fat stores, producing ketones (such as b-hydroxybutyrate) for energy production.
Fasting can help individuals lose weight, improve glucose metabolism and insulin sensitivity, decrease inflammation, and decrease their risk for age-related diseases. Studies have also demonstrated that periodic fasting may stimulate cell repair processes like autophagy, which helps eliminate damaged cells. Consult a longevity professional about whether intermittent fasting is suitable for you. If you suffer from hormone issues, autoimmune conditions, or are taking medications, it would be prudent to avoid fasting.
9. Increases Bone Density
As we age, maintaining bone density becomes increasingly critical. Aging-related changes and inactivity result in loss of approximately one percent per year after 40.
Weight-bearing exercises such as running, walking, dancing, climbing stairs, and tennis/golf are weight-bearing activities that encourage bone strength by forcing bones to work against gravity. Furthermore, this form of physical activity also improves balance, which may help prevent falls. Researchers have discovered that when combined with healthy eating, movement, sleep, and stress management habits, intermittent fasting reduces biological age by an estimated 3.23 years.
10. Lowers Risk of Alzheimer’s Disease
New research published in Cell Reports indicates that short cycles of diet similar to fasting could reduce inflammation and delay cognitive decline associated with Alzheimer’s disease.
Researchers report that time-restricted feeding resets circadian rhythms, improving sleep, digestion, and other aspects of health. Researchers also discovered it reduced brain cell stress while slowing the decline of age-related decline in mice. Experts caution that intermittent fasting may not be suitable for everyone and advise seeking medical advice prior to trying intermittent fasting.
