Can Fasting Twice A Week Be The Key To Living Longer? Here's What You Should Know

What Does Research Say?

Two groundbreaking studies have shown a clear connection between regular fasting, lower rates of heart failure, and a longer lifespan. One study, published in Nature, found that both calorie restriction and intermittent fasting significantly extended the lifespan of mice. In fact, mice on a 40% calorie-restricted diet lived about nine months longer; this is the human equivalent of extending life by over a decade!

Key Findings

• Mice that fasted one or two consecutive days per week saw benefits similar to those on strict calorie-restricted diets.
• The positive effects on lifespan were observed without necessarily improving traditional health markers like glucose metabolism or body fat.
• Lifespan gains were linked to how well the body adapted to dietary changes rather than just the reduction of food intake.

Why Does Fasting Help You Live Longer?

Decades of research have confirmed that calorie restriction without malnutrition promotes a longer lifespan in animals and humans. But fasting offers an alternative that might be easier to maintain. Here’s how intermittent fasting could extend life,

Cellular Health And Metabolism

Fasting can improve how your cells process energy by promoting the repair and maintenance of mitochondria (the powerhouses of cells). Research from the Harvard T.H. Chan School of Public Health found that manipulating mitochondrial networks through fasting could increase lifespan and improve overall health.

Reduced Inflammation

Fasting reduces chronic inflammation, a major contributor to aging and diseases like heart disease, diabetes, and cancer.

Improved Heart Health

Regular fasting is linked to a lower risk of heart failure. This is because fasting helps reduce factors like high cholesterol, high blood pressure, and excess body weight.

Related: Is 16/8 Fasting Really Good for Your Health? Experts Weigh In

Types Of Fasting 

Intermittent Fasting: Involves alternating between eating and fasting periods, such as fasting for 16 hours a day or two full days a week.

Calorie Restriction: Consistently eating fewer calories (e.g., 60-80% of your baseline intake) without malnutrition.

Time-Restricted Eating: Eating within a set window (e.g., 8 hours) and fasting for the remaining hours.

Both intermittent fasting and calorie restriction offer similar longevity benefits, but intermittent fasting is often more practical and easier to maintain long-term.

Disclaimers: Precautions Before You Start Fasting

Before starting any fasting regimen, it’s essential to get medical supervision.

• Consult a physician, everyone’s body is different, and fasting may not be suitable for everyone. Your doctor can help determine if fasting is safe for you.
• If you have conditions like diabetes or autoimmune disorders, fasting might pose risks. Consult your doctor to avoid aggravating existing conditions.
• Ensure you’re consuming enough nutrients during eating periods to avoid malnutrition.

Key Takeaway

Fasting twice a week could indeed be a key to living longer, healthier lives, but it’s not just about cutting calories. The way your body adapts to dietary changes plays a crucial role in determining longevity. By incorporating periodic fasting into your lifestyle, under medical supervision, you can potentially reap the benefits of a longer, healthier life.