Intermittent Fasting Benefits: Flipping the metabolic (and longevity) switch

Eat normally for five days per week and then eat no more than 600 calories on two days per week. Protein intake and muscle maintenance is a potential concern here.

A 24-hour fast that occurs one to two times each week. Muscle maintenance and adequate protein intake is a potential drawback to this approach.

Fast every other day, and on the other days (non-fasting days), eat normally. One concern with this approach is the lack of protein intake on fasting days can contribute to muscle loss.

Intermittent fasting has been reported to reduce inflammation, obesity, and insulin resistance while also enhancing cognition in aging mice [5, 6]. It may also help ease brain fog and improve sleep [7]. While the human data is still limited, existing research suggests that intermittent fasting may influence aging on molecular and cellular levels. It is, however, important to keep in mind that much of the mouse data compares intermittently fasted mice to mice that are allowed to feed endlessly. As such, the benefits may be explained by mitigating caloric excess and promoting metabolic health.

There is growing evidence that intermittent fasting diets can have significant health effects in both the short term and long term, though most evidence is based on short term studies, with limited long term data available. Studies lasting several weeks have shown that intermittent fasting and related eating patterns, such as alternate day modified fasting and time-restricted eating, can lead to improvements in risk factors for disease, including reductions in blood pressure, cholesterol, and heart disease risk, particularly in overweight individuals. Intermittent fasting is closely linked to reductions in disease risk, such as diabetes and cardiovascular disease, and these benefits are supported by evidence from clinical trials. However, some people may experience side effects like constipation or feeling tired during fasting periods.

Intermittent fasting can help with losing weight and managing weight gain, and some of the same benefits may be achieved through calorie restriction, low carbohydrate diets, or other healthy eating patterns. Nutrition plays a key role in the effectiveness of these diets, as the balance of carbohydrates and the adoption of low carbohydrate eating patterns can influence metabolic health and overall outcomes. Intermittent fasting and related dietary interventions are also being studied as potential treatment options for metabolic and age-related diseases.

Eating throughout the day and an overconsumption of calories risk overactivation of mTOR. While normal stimulation of mTOR is vital for protein synthesis and muscle growth, overstimulation of mTOR has been shown to shorten lifespan in animal models [8]. 

Intermittent fasting triggers SIRT6, an epigenetic regulator that, when activated, results in autophagy (removal of old and damaged cell parts) and reduced oxidative stress [10]. Spermidine, one of the ingredients in Vitality, is a well-established inducer of autophagy.

A family of proteins known as sirtuins rise during intermittent fasting. These proteins are involved in everything from genome stability and mitochondrial function to cellular metabolism [11]. 

As we age, we become more at risk for disease. By protecting against caloric excess, intermittent fasting may help protect against type 2 diabetes and cardiovascular disease. Clinical trials suggest that intermittent fasting may have potential for protecting against neurological disorders and cancer [12, 13, 14]. 

If you are interested in trying intermittent fasting, there are a few things you should keep in mind:

Before making significant changes to your eating pattern or starting intermittent fasting, especially if you have underlying health conditions, consult with a healthcare professional to ensure it is safe and appropriate for you.

Choosing your eating pattern and window is the first step in intermittent fasting. For example, with the 16:8 method, most people opt for two meals a day: either breakfast and lunch or lunch and dinner. If you are someone who isn’t hungry in the morning, then you may choose to break your fast at 11 am or noon and then have until 7 pm or 8 pm to consume your meals. Consider your working hours, social commitments, and any medications that require food when planning your window. Align your last meal so it’s about 3 hours before bedtime to prevent digestion from disrupting your sleep. The 12:12 method is the simplest to implement and one that is generally compatible with various social commitments. 

If you're new to intermittent fasting, fasting experts suggest beginning with a 12-hour fasting window and gradually extending it to 16 hours if desired. Pay attention to how your body responds and make adjustments accordingly. 

It’s important that you are eating well-balanced, nutritious meals during your designated eating window, with a focus on healthy foods such as fruits, vegetables, nuts, legumes, and whole grains. When breaking your fast, you’ll want to avoid refined carbs, which can spike your blood sugar and increase cravings, and choose options like eggs with avocado and cooked veggies or a leafy green salad with wild-caught salmon or edamame. Protein, in particular, is critical to optimize in order to protect against muscle loss.

Water is the best way to ensure you stay hydrated throughout the day. It’s important that you’re getting enough water while you fast; otherwise, you may experience headaches, dizziness, or fatigue. 

Intermittent fasting is not recommended for certain individuals, including women who are pregnant, children and teenagers who are still developing, underweight individuals, those with hypoglycemia, and those at risk for eating disorders. It’s important to consult with your doctor before you start intermittent fasting to make sure it’s right for you.

Want to balance the intake of our longevity supplement, Vitality, with your intermittent fasting routine? Try taking Vitality with a small amount of healthy fats, like a small amount of extra-virgin olive oil or a spoonful of fat-containing yogurt.

But wait—won’t that break a fast? While the answer is unclear, small quantities of healthy fats like a spoonful of pure almond butter or 1 tablespoon of extra-virgin olive oil typically do not cause insulin spikes, allowing your body to maintain its fat-burning state while also assisting your body in efficiently absorbing Vitality, so you can start your day with a dose of well-being.