Can Fasting Truly Unlock Incredible Health Transformations?
Smart Agers, Find Out Now!
What if fasting could shield you against conditions like neurodegenerative disorders or cancer as you age?
Fasting is an ancient practice embraced by cultures and religions for centuries. It involves voluntarily abstaining from food and, in some cases, beverages for a specific period. Today, fasting has gained significant attention in health and wellness communities for potential benefits beyond religious or spiritual purposes.
Here are 6 science-backed reasons that are hard to argue with:
#1. Improve Metabolic Health:
Fasting has a positive impact on your metabolic health.
When we fast, our bodies switch from using glucose for energy to utilising stored fat as an energy source. This process, known as ketosis, can lead to weight loss and improved insulin sensitivity. Fasting has been linked to reduced blood sugar levels and lower insulin resistance, making it a potential tool in managing and preventing type 2 diabetes.
Dr Michael Mosley has publicly shared his journey with fasting to reverse his diabetes rather than starting on medication.
#2. Enhance Brain Function:
Fasting provides several cognitive benefits that can enhance your brain function.
Studies have shown that fasting triggers the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of nerve cells. BDNF is associated with improved learning, memory, and cognitive function.
Enhanced brain function may protect from age-related cognitive decline and neurodegenerative diseases like Alzheimer's and Parkinson's.
#3. Increase Cellular Repair:
Fasting stimulates autophagy.
Autophagy is the body's natural process of cleaning out damaged cells and regenerating new ones. It plays a crucial role in maintaining your cellular health and longevity. By clearing out dysfunctional components within cells, autophagy helps improve the overall function of organs and tissues.
Improved autophagy has been associated with a reduced risk of cancer and increased lifespan.
#4. Boost Cardiovascular Fitness:
Fasting lowers your blood pressure and reduces cholesterol levels.
Studies suggest that fasting may positively influence lipid levels in the blood. It could lead to a reduction in total cholesterol, LDL cholesterol ("bad" cholesterol), and triglycerides while increasing HDL cholesterol ("good" cholesterol). In addition, fasting may improve endothelial function, which refers to the health of the inner lining of blood vessels.
Improved cardiovascular health is associated with reduced risk of heart disease and related complications.
#5. Enhance Immune Function:
Fasting has been shown to reduce pro-inflammatory markers.
High levels of C-reactive protein (CRP) and interleukin-6 (IL-6) can lead to chronic inflammation at the root of numerous health problems, like arthritis and autoimmune conditions. By reducing inflammation, fasting can help alleviate symptoms of inflammatory diseases and potentially prevent their development.
Fasting supports a robust immune system to defend against infection.
#6 Enhance Emotional Well-being:
Contrary to the common belief that fasting may lead to irritability or mood swings, several studies suggest that fasting can have a positive impact on emotional well-being.
Fasting can promote the release of endorphins and increase the production of brain neurotransmitters like norepinephrine and serotonin, which are associated with feelings of happiness and relaxation. Additionally, the discipline and self-control required during fasting can lead to a sense of accomplishment and empowerment, positively influencing mental health.
Many individuals report experiencing improved clarity, focus, and a heightened sense of spiritual connection during fasting periods. My fabulously fit and healthy 50-year-old son-in-law tells me, 'Fasting just feels good!'
How to fast safely:
It is crucial you approach fasting with caution and consult a healthcare professional, especially if you have pre-existing medical conditions.
Intermittent Fasting (IF): This is perhaps the most well-known fasting approach. It involves cycling between periods of eating and fasting. The most popular IF methods include:
16:8 Method: You fast for 16 hours a day and have an 8-hour eating window.
5:2 Diet: On two non-consecutive days of the week, you consume only about 500-600 calories while eating normally on the other five days.
Eat-Stop-Eat: In this method, you fast for a full 24 hours once or twice a week.
Alternate-Day Fasting (ADF): You alternate between days of regular eating and days of significant calorie restriction or complete fasting.
Time-Restricted Eating (TRE): Similar to intermittent fasting, TRE involves limiting the eating window to certain hours of the day, often aligning with the body's natural circadian rhythm.
OMAD (One Meal a Day): In this method, you eat only one meal during a 24-hour period and fast for the remaining hours.
Fast Mimicking Diet (FMD): Developed by longevity expert Dr Valter Longo, this method follows a low-calorie, plant-based diet for five consecutive days each month to achieve some of the benefits of fasting while still consuming some food.
Extended Fasting: Extended fasting involves fasting for more extended periods, typically lasting several days to even weeks. You may need to be an experienced faster to undertake these types of fasts and/or be closely guided by a qualified health professional.
Fasting offers you a myriad of benefits that extend beyond its religious and cultural significance. From improved metabolic health to enhanced brain function and emotional well-being, the practice of fasting has proven to be a valuable tool in promoting your overall health and wellness.
It's important to note, though, that while fasting can have potential health benefits for some individuals, it may not be suitable for everyone. People with certain medical conditions or specific dietary needs should consult a healthcare professional before attempting any fasting regimen. Longevity expert Dr Peter Attia cautions that fasting could lead to malnutrition. Essential macronutrients must not be sacrificed.
When done appropriately, fasting can be a powerful and transformative practice contributing to a healthier and more balanced lifestyle.
My Favourite Substack Reads this week:
How do we best understand an audience of older people?, by Brian Clark, Longevity Gains
Muscle Hypertrophy, Strength and Power: The Keys for Thriving in Midlife, by Carla DiGirolamo, MD, Athletic Aging
Rule #1: Take Care of You First, by Janice Walton, Aging Well News
Hi Robyn, Thanks ever so much for the shoutout! My fasting plan is to stop eating after dinner - 6PM and not eat until morning - 7AM. so kind of a 13-11 plan. I really do think it is very important.