Regular Fasting Can Prolong Your Life By 40%. Fasting Can Change Your Entire Life.
But the practice has clear upsides. A 2019 study followed 2,001 heart patients and found those who routinely fasted were much more likely to be alive four years after a common procedure, cardiac catheterization, compared with patients who never fasted, did it briefly, or stopped many years earlier
It’s a popular practice, and research shows it has real health benefits. A new diet that tricks your body into thinking it’s fasting may have similar benefits.
As a young laboratory researcher, Longo starved yeast to tease out how nutrient deprivation affects gene expression and other biological processes associated with longer life. He became convinced that fasting can delay aging, prevent many illnesses that come along with growing older, and help more of us blow past age 100 by resetting our metabolism and cleaning out cellular debris. But few people will stick to a days-long fast, and extended fasting can cause muscle loss and other problems.
Research Results
In 2022, scientists at the University of Texas Southwestern Medical Center reported the results of an elaborate four-year experiment tracking hundreds of mice over their whole lives. Automated feeders allowed some mice to eat as much as they wanted, while sharply reducing calories for others and allowing that group access to food on different schedules—within a two-hour window, within 12 hours, around the clock, day vs. night. Calorie restriction alone increased the lifespan of the animals by 10 percent. Coupled with limiting chow time to two hours at night, peak activity time for mice, the diet extended their lifespan by 35 percent. That would translate into about 25 years, on average, for humans.
It would take decades—and thousands of volunteers with the superhuman discipline to adhere to a fasting regimen all that time—to determine whether strictly limiting when we eat can give us so much more time on Earth. But the practice has clear upsides. A 2019 study followed 2,001 heart patients and found those who routinely fasted were much more likely to be alive four years after a common procedure, cardiac catheterization, compared with patients who never fasted, did it briefly, or stopped many years earlier.
Researchers Rafael de Cabo of the National Institute on Aging and Mark P. Mattson of Johns Hopkins University School of Medicine reviewed years of clinical trials of intermittent fasting and concluded that there is enough evidence of the health benefits that physicians should be trained on the subject and offer guidance to patients.
Of course, what we eat matters, too. Researchers at the University of Bergen in Norway recently estimated that a 20-year-old who cuts out hamburgers, hot dogs, white bread, and other staples of the Western diet, and makes a habit of eating beans, lentils, whole grains, nuts, fruits, and vegetables could increase their life expectancy by up to 13 years. And as with exercise, it’s never too late to start and reap the benefits.
How Regular Fasting Can Prolong Your Life By 40%
A 60-year-old could gain more than eight years, and an 80-year-old could add more than three years, the scientists say. They did not measure the impact of fasting on life expectancy. But Panda notes that in addition to the physiological changes induced by fasting, the discipline encourages better food choices and less snacking.
Fasting has been associated with various health benefits that could potentially contribute to longevity, but the evidence is still emerging and complex. Here are some key points:
This Is How Fasting Can Change Your Entire Life.
Caloric Restriction:
Studies in animals have shown that caloric restriction (reducing calorie intake without malnutrition) can extend lifespan. Fasting mimics some effects of caloric restriction.
Cellular Repair and Autophagy:
Fasting can promote autophagy, a process where cells remove damaged components, which may help protect against age-related diseases.
Hormonal Changes:
Fasting can lead to changes in hormone levels, such as increased insulin sensitivity and lower insulin levels, which are linked to a reduced risk of diseases like diabetes and obesity.
Inflammation Reduction:
Some research suggests that fasting may reduce inflammation, which is associated with many chronic diseases and aging.
Human Studies:
While some human studies suggest that intermittent fasting or time-restricted eating may improve metabolic health and reduce the risk of diseases, long-term studies directly linking fasting to increased lifespan are limited.
Individual Variation:
The effects of fasting can vary widely among individuals. Factors such as genetics, existing health conditions, and lifestyle play significant roles.
Conclusion
In summary, while fasting may offer health benefits that could contribute to increased longevity, more research, especially in humans, is needed to establish a clear connection. It’s always advisable to consult with a healthcare professional before making significant changes to dietary patterns.
References
- 1.Fontana L, Partridge L & Longo VD Extending healthy life span—from yeast to humans. Science 328, 321–326 (2010). [DOI] [PMC free article] [PubMed] [Google Scholar]
- 2.McCay CM, Crowell MF & Maynard LA The effect of retarded growth upon the length of life span and upon the ultimate body size. 1935. Nutrition 5, 155–172 (1989). [PubMed] [Google Scholar]
- 3.Lin SJ, Ford E, Haigis M, Liszt G & Guarente L Calorie restriction extends yeast life span by lowering the level of NADH. Genes Dev 18, 12–16 (2004). [DOI] [PMC free article] [PubMed] [Google Scholar]
