Longevity: Does fasting help to live healthier for longer?

On the subject of longevity, known as "Langlebigkeit" in German, countless research teams worldwide are engaged. It is agreed that nutrition is also a decisive key to extending the health span. However, more and more studies suggest that not only what comes on the plate is crucial for living longer, but also when it is served and in what quantity.

Longevity through calorie reduction

Scientists have been able to prove in the past through animal experiments that reduced calorie intake has a positive effect on life expectancy. A recent study from 2023 shows that calorie reduction also affects the human aging process: The research team led by Dr. Daniel Belsky from Columbia University New York examined the interaction of calorie reduction on aging .

A group of 75 people ate normally, while another 145 people reduced their daily calorie intake by 25 percent – with sufficient nutrient intake. After two years, the speed of the aging process, measured via biomarkers in the blood, had slowed down by two to three percent in the 145 participants.

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Live longer through intermittent fasting

In addition to calorie restriction, there is a second fasting principle: time restriction. The best-known and most popular method is intermittent fasting – for example, following the 16/8 pattern: 8 hours a day you can eat, 16 hours – especially in the evenings and at night – you fast.

It is scientifically proven that after fasting for 12 hours, autophagy occurs, in which harmful old cell components are broken down and cell renewal is stimulated. A crucial point for longevity. Furthermore, studies on mice show that fasting brings further crucial benefits for health and longevity:

• Improvement in metabolic health: Insulin sensitivity is increased and blood sugar levels stabilized. The risk of type 2 diabetes and cardiovascular diseases is reduced.• Increased stress resistance: Fasting is known to induce hormesis , leading to increased stress resistance and potential lifespan extension.• Reduced inflammation: Chronic inflammation are considered an important factor in the development of many age-related diseases. Intermittent fasting is associated with a reduction in inflammatory markers.• Anti-aging for the brain: Age-related brain changes are delayed, and coordination, memory, and learning abilities increase.

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However, the study situation for humans is not yet clear and the long-term effects of intermittent fasting are not yet fully clarified. Doctors advise that fasting should be individually tailored and carried out under the guidance of a physician. It is generally not suitable during pregnancy and breastfeeding, in eating disorders and underweight.