Intermittent fasting (IF) is a dietary pattern that involves regular short-term fasts. There are many different IF protocols, but they all involve alternating periods of eating and fasting.
Some of the ways that IF may increase lifespan include:
Autophagy: Autophagy is a process that cells use to break down and recycle damaged or unnecessary components. IF has been shown to increase autophagy in both animals and humans. This may help to protect cells against damage and improve cell function.
Reduced inflammation: Inflammation is a major factor in many chronic diseases, including heart disease, cancer, and Alzheimer's disease. IF has been shown to reduce inflammation in both animals and humans. This may help to protect against these diseases and improve overall health.
Increased growth hormone levels: Growth hormone is a hormone that plays a role in cell repair, growth, and metabolism. IF has been shown to increase growth hormone levels in both animals and humans. This may help to promote cell repair and improve metabolism.
Reduced oxidative stress: Oxidative stress is a condition that occurs when there is an imbalance between the production of free radicals and the body's ability to neutralize them. Free radicals are unstable molecules that can damage cells. IF has been shown to reduce oxidative stress in both animals and humans. This may help to protect cells against damage and improve overall health.
It is important to note that more research is needed to fully understand how IF affects lifespan. However, the available evidence suggests that IF may be a promising way to increase lifespan and improve health.
Here are some of the most popular IF protocols:
16/8 intermittent fasting: This is the most popular IF protocol. It involves fasting for 16 hours and eating during an 8-hour window. For example, you might eat from 12pm to 8pm each day and fast for the remaining 16 hours.
5:2 intermittent fasting: This protocol involves eating normally for 5 days of the week and fasting for 2 days. On fasting days, you are allowed to consume no more than 500 calories for women and 600 calories for men.
Eat-Stop-Eat: This protocol involves fasting for 24 hours once or twice per week.
If you are considering trying IF, it is important to talk to your doctor first. IF is not for everyone, and it is important to make sure that it is safe for you.