Look Half Your Age and Live Longer with Intermittent Fasting
Christina Sarich Mar 1, 2018
Intermittent fasting may be the secret to looking half your age, and living twice as long.
Violet Brown, “Aunt V,” a 117-year-old Jamaican woman, had a lot of spunk before she passed. She didn’t quite reach the ripe age of 122, a record held by French woman, Jeanne Calment who died in 1997, but these are ages to scoff at, should we compare them to an Indonesian man who lived to be a whopping 146 years old. Is there a secret to living well past 100? It might be intermittent fasting, according to the latest research out of Harvard university.
A study just published in the journal Cell Metabolism describes research conducted at the Harvard T.H. Chan School of Public Health. It outlines dietary restriction (or genetic manipulation which mimics dietary restriction or fasting) as a possible means to reduce age-related disease. Fasting may affect cellular metabolism by altering the mitochondrial network.
Mitochondria Mania
Free Radical Reduction: Learn More
Intermittent fasting may be the secret to looking half your age, and living twice as long.
Violet Brown, “Aunt V,” a 117-year-old Jamaican woman, had a lot of spunk before she passed. She didn’t quite reach the ripe age of 122, a record held by French woman, Jeanne Calment who died in 1997, but these are ages to scoff at, should we compare them to an Indonesian man who lived to be a whopping 146 years old. Is there a secret to living well past 100? It might be intermittent fasting, according to the latest research out of Harvard university.
A study just published in the journal Cell Metabolism describes research conducted at the Harvard T.H. Chan School of Public Health. It outlines dietary restriction (or genetic manipulation which mimics dietary restriction or fasting) as a possible means to reduce age-related disease. Fasting may affect cellular metabolism by altering the mitochondrial network.
Mitochondria Mania
Free Radical Reduction: Learn More
How Intermittent Fasting Might Help You Live a Longer and Healthier Life
Intermittent fasting might improve health, but clinical data are thin
By David Stipp on January 1, 2013
In E. B White's beloved novel Charlotte's Web, an old sheep advises the gluttonous rat Templeton that he would live longer if he ate less. “Who wants to live forever?” Templeton sneers. “I get untold satisfaction from the pleasures of the feast.” Learn More
In E. B White's beloved novel Charlotte's Web, an old sheep advises the gluttonous rat Templeton that he would live longer if he ate less. “Who wants to live forever?” Templeton sneers. “I get untold satisfaction from the pleasures of the feast.” Learn More
10 Evidence-Based Health Benefits of Intermittent Fasting
Written by Kris Gunnars, BSc on August 16, 2016
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.
Numerous studies show that it can have powerful benefits for your body and brain.
Here are 10 evidence-based health benefits of intermittent fasting.
1. Intermittent Fasting Changes The Function of Cells, Genes and Hormones
Many of the benefits of intermittent fasting are related to these changes in hormones, gene expression and function of cells.
BOTTOM LINE:
When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.
2. Intermittent Fasting Can Help You Lose Weight and Belly Fat
All things considered, intermittent fasting can be an incredibly powerful weight loss tool. More details here: How Intermittent Fasting Can Help You Lose Weight.
BOTTOM LINE:
Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat.
3. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
BOTTOM LINE:
Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.
4. Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body
BOTTOM LINE:
Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.
5. Intermittent Fasting May be Beneficial For Heart Health
BOTTOM LINE:
Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.
6. Intermittent Fasting Induces Various Cellular Repair Processes
BOTTOM LINE:
Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.
7. Intermittent Fasting May Help Prevent Cancer
BOTTOM LINE:
Intermittent fasting has been shown to help prevent cancer in animal studies. One paper in humans showed that it can reduce side effects caused by chemotherapy.
8. Intermittent Fasting is Good For Your Brain
BOTTOM LINE:
Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.
9. Intermittent Fasting May Help Prevent Alzheimer's Disease
BOTTOM LINE:
Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases like Alzheimer's disease.
10. Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer
You can find more info about intermittent fasting on this page: Intermittent Fasting 101 - The Ultimate Beginner's Guide. LEARN MORE
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.
Numerous studies show that it can have powerful benefits for your body and brain.
Here are 10 evidence-based health benefits of intermittent fasting.
1. Intermittent Fasting Changes The Function of Cells, Genes and Hormones
Many of the benefits of intermittent fasting are related to these changes in hormones, gene expression and function of cells.
BOTTOM LINE:
When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.
2. Intermittent Fasting Can Help You Lose Weight and Belly Fat
All things considered, intermittent fasting can be an incredibly powerful weight loss tool. More details here: How Intermittent Fasting Can Help You Lose Weight.
BOTTOM LINE:
Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat.
3. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
BOTTOM LINE:
Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.
4. Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body
BOTTOM LINE:
Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.
5. Intermittent Fasting May be Beneficial For Heart Health
BOTTOM LINE:
Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.
6. Intermittent Fasting Induces Various Cellular Repair Processes
BOTTOM LINE:
Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.
7. Intermittent Fasting May Help Prevent Cancer
BOTTOM LINE:
Intermittent fasting has been shown to help prevent cancer in animal studies. One paper in humans showed that it can reduce side effects caused by chemotherapy.
8. Intermittent Fasting is Good For Your Brain
BOTTOM LINE:
Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.
9. Intermittent Fasting May Help Prevent Alzheimer's Disease
BOTTOM LINE:
Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases like Alzheimer's disease.
10. Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer
You can find more info about intermittent fasting on this page: Intermittent Fasting 101 - The Ultimate Beginner's Guide. LEARN MORE
Intermittent Fasting 101 — The Ultimate Beginner's Guide
Written by Kris Gunnars, BSc on June 4, 2017
Intermittent fasting (IF) is currently one of the world's most popular health and fitness trends.
People are using it to lose weight, improve health and simplify their healthy lifestyle.
Many studies show that it can have powerful effects on your body and brain, and may even help you live longer (1, 2, 3).
This is the ultimate beginner's guide to intermittent fasting.
What Is Intermittent Fasting (IF)?
For a more detailed explanation of what intermittent fasting is, read this article: What is Intermittent Fasting?
BOTTOM LINE:Intermittent fasting (IF) is a term for an eating pattern that cycles between periods of fasting and eating. It is currently very popular in the health and fitness community.
How to Do Intermittent Fasting
Intermittent fasting has been very popular for many years and several different methods have been used.
There is more detailed information on the different protocols here: 6 Intermittent Fasting Methods.
BOTTOM LINE:
There are several different ways to do intermittent fasting. All of them split the day or week into "eating periods" and "fasting periods."
How Intermittent Fasting Affects Your Cells and Hormones
BOTTOM LINE:
When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.
Intermittent Fasting Is a Very Powerful Weight Loss Tool
BOTTOM LINE:
Intermittent fasting may boost metabolism slightly, while helping you eat fewer calories. It is a very effective way to lose weight and belly fat.
Health Benefits of Intermittent Fasting
These studies have shown that it can have powerful benefits for weight control and the health of your body and brain. It may even help you live longer.
Here are the main health benefits of intermittent fasting:
BOTTOM LINE:
Intermittent fasting can have many benefits for your body and brain. It can cause weight loss, and may protect against type 2 diabetes, heart disease and cancer. It may also help you live longer.
Intermittent Fasting Makes Your Healthy Lifestyle Simpler
BOTTOM LINE:
One of the major benefits of intermittent fasting is that it makes healthy eating simpler. There are fewer meals that you need to prepare, cook and clean up after.
Some People Should Be Careful With Intermittent Fasting (or Avoid It Altogether)
Should Women Fast?
There is some evidence that intermittent fasting may not be as beneficial for women, as it is for men.
BOTTOM LINE:
People who are underweight or have a history of eating disorders should not fast. There is also some evidence that intermittent fasting may be harmful for some women.
Safety and Side Effects
BOTTOM LINE:
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.
Frequently Asked Questions About Intermittent Fasting
Here are answers to the most common questions about intermittent fasting.
1. Can I drink liquids during the fast?
Yes. Water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay.
Coffee can be particularly beneficial during a fast, because it can blunt hunger.
2. Isn't it unhealthy to skip breakfast?
No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. If you make sure to eat healthy food for the rest of the day then it is fine.
3. Can I take supplements while fasting?
Yes. However, keep in mind that some supplements (like fat-soluble vitamins) may work better when taken with meals.
4. Can I work out while fasted?
Yes, fasted workouts are fine. Some people recommend taking branched-chain amino acids(BCAAs) before a fasted workout.
5. Will fasting cause muscle loss?
All weight loss methods can cause muscle loss, that is why it is important to lift weights and keep protein intake high. One study shows that intermittent fasting causes less muscle loss than regular calorie restriction (16).
6. Will fasting slow down my metabolism?
No. Studies show that short-term fasts actually boost metabolism (14, 15). However, longer fasts (3 days or more) can suppress metabolism (36).
7. Should kids fast?
That's probably a bad idea.
How to Start
BOTTOM LINE:
It is recommended to start with the 16/8 method, then perhaps later move on to longer fasts. It is important to experiment and find something that works for you.
Should You Try Intermittent Fasting? READ MORE
Intermittent fasting (IF) is currently one of the world's most popular health and fitness trends.
People are using it to lose weight, improve health and simplify their healthy lifestyle.
Many studies show that it can have powerful effects on your body and brain, and may even help you live longer (1, 2, 3).
This is the ultimate beginner's guide to intermittent fasting.
What Is Intermittent Fasting (IF)?
For a more detailed explanation of what intermittent fasting is, read this article: What is Intermittent Fasting?
BOTTOM LINE:Intermittent fasting (IF) is a term for an eating pattern that cycles between periods of fasting and eating. It is currently very popular in the health and fitness community.
How to Do Intermittent Fasting
Intermittent fasting has been very popular for many years and several different methods have been used.
There is more detailed information on the different protocols here: 6 Intermittent Fasting Methods.
BOTTOM LINE:
There are several different ways to do intermittent fasting. All of them split the day or week into "eating periods" and "fasting periods."
How Intermittent Fasting Affects Your Cells and Hormones
BOTTOM LINE:
When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.
Intermittent Fasting Is a Very Powerful Weight Loss Tool
BOTTOM LINE:
Intermittent fasting may boost metabolism slightly, while helping you eat fewer calories. It is a very effective way to lose weight and belly fat.
Health Benefits of Intermittent Fasting
These studies have shown that it can have powerful benefits for weight control and the health of your body and brain. It may even help you live longer.
Here are the main health benefits of intermittent fasting:
- Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories (1, 13).
- Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31% (1). This should protect against type 2 diabetes.
- Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases (17, 18, 19).
- Heart health: Intermittent fasting may reduce LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance. These are all risk factors for heart disease (1, 20, 21).
- Cancer: Animal studies suggest that intermittent fasting may help prevent cancer (22, 23, 24, 25).
- Brain health: Intermittent fasting increases a brain hormone called BDNF, and may aid the growth of new nerve cells (26, 27, 28). It may also protect against Alzheimer's disease (29).
- Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats live as much as 36-83% longer (30, 31).
BOTTOM LINE:
Intermittent fasting can have many benefits for your body and brain. It can cause weight loss, and may protect against type 2 diabetes, heart disease and cancer. It may also help you live longer.
Intermittent Fasting Makes Your Healthy Lifestyle Simpler
BOTTOM LINE:
One of the major benefits of intermittent fasting is that it makes healthy eating simpler. There are fewer meals that you need to prepare, cook and clean up after.
Some People Should Be Careful With Intermittent Fasting (or Avoid It Altogether)
Should Women Fast?
There is some evidence that intermittent fasting may not be as beneficial for women, as it is for men.
BOTTOM LINE:
People who are underweight or have a history of eating disorders should not fast. There is also some evidence that intermittent fasting may be harmful for some women.
Safety and Side Effects
BOTTOM LINE:
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.
Frequently Asked Questions About Intermittent Fasting
Here are answers to the most common questions about intermittent fasting.
1. Can I drink liquids during the fast?
Yes. Water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay.
Coffee can be particularly beneficial during a fast, because it can blunt hunger.
2. Isn't it unhealthy to skip breakfast?
No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. If you make sure to eat healthy food for the rest of the day then it is fine.
3. Can I take supplements while fasting?
Yes. However, keep in mind that some supplements (like fat-soluble vitamins) may work better when taken with meals.
4. Can I work out while fasted?
Yes, fasted workouts are fine. Some people recommend taking branched-chain amino acids(BCAAs) before a fasted workout.
5. Will fasting cause muscle loss?
All weight loss methods can cause muscle loss, that is why it is important to lift weights and keep protein intake high. One study shows that intermittent fasting causes less muscle loss than regular calorie restriction (16).
6. Will fasting slow down my metabolism?
No. Studies show that short-term fasts actually boost metabolism (14, 15). However, longer fasts (3 days or more) can suppress metabolism (36).
7. Should kids fast?
That's probably a bad idea.
How to Start
BOTTOM LINE:
It is recommended to start with the 16/8 method, then perhaps later move on to longer fasts. It is important to experiment and find something that works for you.
Should You Try Intermittent Fasting? READ MORE