Last Updated on April 12, 2024 by Fasting Planet
Everybody wants to live longer, but few know how to find the keys to unlock more years. Is it through regular exercise? Getting enough sleep? Eating the right foods? Perhaps it’s not so much about what you eat, but rather what you don’t during shorter or longer fasts. Is it possible that fasting can prolong your life?
Yes, fasting may help you live longer in the following ways:
- Lessens your cancer risk
- Reduces your chances of getting cardiovascular disease
- Decreases your likelihood of having diabetes
- Lowers your weight so you’re not obese
- Improves blood pressure
In this article, we’ll further explore all the many ways you may enjoy a longer life through intermittent and longer-term fasting. We’ll also share some fascinating research on the subject. If you want to start fasting for longevity, we’ll even toss in a few tips to get you started. You won’t want to miss it!
Does Fasting Make You Live Longer? What the Research Says
You’ve always been told growing up that you need to eat three meals a day every day for optimal health. Is it true that not eating can make you healthier and even extend your lifespan?
It sure is, and we have a few studies that prove as much. Here is what the science has to say.
Mormon Fasting Study at Intermountain Healthcare Heart Institute
The first study is from Salt Lake City, Utah’s Intermountain Healthcare Heart Institute as reported in a Fast Company article from 2019. All the participants in the study, 2,000 in total, were Mormon. They also each had cardiac catheterizations.
Due to their religion, the participants fasted monthly on Sundays for 24 hours at a time. Benjamin Horne, Ph.D., the leader of the research, says the participants had a longer life of 4.5 years on average despite their heart conditions. That result occurred when healthy behaviors were controlled for besides fasting.
The Effects of Intermittent Fasting on Health, Aging, and Disease
The next study is called The Effects of Intermittent Fasting on Health, Aging, and Disease as published by The New England Journal of Medicine in 2019. The study was reported on in an AA.com article from that same year.
The study involved both people and animals at different times and centered around intermittent fasting. According to the data, following the 16:8 method can lead to “increased stress resistance, increased longevity, and a decreased incidence of diseases.”
The 16:8 method, in case you haven’t read it on this blog, is a type of intermittent fast. You eat for eight hours and then fast for the remaining 16 hours.
The researchers also studied another type of intermittent fast, the 5:2 diet. This one involves five days of regular eating and two fasting days. You don’t have to refrain from all eating, but rather, limit your calorie consumption to 500 or 600 calories on those two days. It’s believed this type of intermittent fast may have similar results to 16:8 fasting regarding effects on lifespan, the researchers found.
How Does Fasting Make You Live Longer?
The above research speaks for itself. Both intermittent and longer-term fasting can have amazing effects on our health and even prolong our lifespan. Here is a deeper look into the deadly conditions and diseases fasting can ward off.
Lower Cancer Risk
According to the World Health Organization (WHO), 13 percent of all deaths across the world in 2008 were attributable to cancer. That’s 7.6 million people whose lives were lost to the condition in all.
Further, from 2008 to 2030, WHO believes that the number of people who die from cancer will go up. It’s estimated the numbers will jump 45 percent, which is quite significant.
You likely go to many measures to avoid getting cancer, such as putting on sunscreen when spending time outside and quitting smoking. Fasting can be another cancer combatant you might want to add to your health regimen.
USCF Osher Center for Integrative Medicine did a detailed study on whether fasting can reduce cancer risk. It’s believed that by lowering one’s caloric intake, our bodies trigger a series of metabolic adaptations. These include changes to adiponectin, oxidative stress, cortisol, and insulin.
The metabolic adaptations cause further adaptations, this time on the molecular level. These then trigger yet more changes, such as cellular adaptations. Immunosurveillance, DNA repair, carcinogen-detoxifications enzymes, autophagy, apoptosis, and cell proliferation are some processes that begin at this point. These may lower incidences of cancer.
The study mentions how insulin-like growth factor or IGF-1 in particular is so important. IGF-1 is a type of hormone that promotes the growth of tissue and bone. This can include cancerous tissue. When you reduce calories and protein, IGF-1 levels decrease. That could thus cut down on cancerous tissue in the body.
However, the study says that since most cancer patients are told to consume more protein, they may have higher levels of IGF-1. This could be working against them.
The effectiveness of fasting to reduce cancer can come with some side effects, the report notes. For example, excess weight loss can occur in those of a healthy weight to the point of malnourishment. Also, it’s important to have patience, as the fasting results can take months to manifest.
Reduced Instances of Cardiovascular Disease
Cardiovascular disease, more commonly known as heart disease, kills the most people in the United States according to the CDC. Annually, 647,000 people in that country will perish from the disease. The costs associated with heart disease are $219 billion, at least from 2014 to 2015. That tally comes from death-related productivity losses, medication, and healthcare costs.
Heart health is critically important then, especially if you want to live out your happiest years. A Mayo Clinic article found that fasting for at least 24 hours twice a week may lower your risk of heart disease. The article even mentions some data that uncovered how fasters have healthier hearts than those who never fast.
There are a few reasons this could be the case. As we’ll talk about later, fasting can reduce some risk factors of heart disease, such as high blood pressure and obesity. You also decrease low-density lipoprotein cholesterol, which is considered bad cholesterol.
If you fast often enough, your body’s sugar and cholesterol metabolisms could change, which can also benefit your heart. The Mayo Clinic article also says that many fasters are healthy in other ways, such as not smoking. This can also spare their hearts of disease.
Lower Chance of Developing Diabetes
Instances of diabetes are increasing, says the WHO. In 1980, only 108 million people had the condition, whereas in 2014, it was 422 million. Although diabetes isn’t always serious, it can lead to amputation of limbs, stroke, heart attack, kidney failure, and blindness.
The WHO believes that a multitude of 2016 deaths, 1.6 million, were attributable to diabetes. That’s a huge number.
If you already have diabetes, fasting may not be as beneficial, but this Harvard Health article from 2018 found that circadian rhythm fasting may be able to prevent those who could develop diabetes from doing so.
What is circadian rhythm fasting? This is where you time your eating to your circadian clock, which dictates your sleep/wake cycles. If you eat during daylight hours only, so around 12 hours a day, and then spend the dark hours fasting, you may be able to keep your weight down. This can help prevent the onset of diabetes as well.
Why is this the case? For a couple of reasons, actually. For one, you’re not snacking right before bedtime or any time after the sun goes down. A 2018 article from news resource NDTV reports that late-night snacking could put you at an elevated risk of obesity, heart disease, and high blood sugar. You’d be in prime condition to get diabetes too.
If you’re fasting, then you’re likely also adhering to a healthy diet. If you cut out most refined grains and sugars, then you’re controlling your blood sugar more effectively. This too can prevent diabetes.
Lower Weight That Prevents Obesity
Obesity is such a serious problem that the CDC considers it a disease. Their data notes that obesity, like diabetes, is increasing. From 2017 to 2018, obesity rates spiked by 43.4 percent in the US.
Unfortunately, obesity can start young. Of 13.7 million adolescents and children, 18.5 percent of them were already obese. This is dangerous considering obesity can lead to such health problems as type 2 diabetes, stroke, heart disease, and premature death.
Fasting has long since been a reliable way to lose weight. Foregoing food forces your body to run out of the glucose it usually burns for energy. It then begins burning fat instead. Also, restricting and even completely omitting calories will lead to weight loss.
On a water fast, weight loss results can be drastic. You could shed up to two pounds daily, most of which is water weight. An article on LIFE Apps mentions one person going on a non-water fast for five days and dropping 5.5 pounds.
The numbers will look different for everybody, as they’re very much dependent on the type of fast you do, its duration, how many calories you eat (if at all), if you exercise, and your metabolism. The weight loss effects of fasting are undeniable, though.
The weight you lose on your fast is a start, but it’s important to prolong that weight loss by making healthier eating decisions in between fasting windows. A ketogenic diet or one that’s low-carb is recommended.
Healthier Blood Pressure
High blood pressure or hypertension occurs when your blood pressure is more than 140/90. The CDC says that nearly 500,000 deaths in the US in 2017 may have been due to hypertension. It’s no secret that your chances of having a stroke or developing heart disease go up if your blood pressure is too high. This is what kills you.
If you’ve been diagnosed with hypertension, your doctor should recommend a medication regimen. It’s important to take that medication. The CDC notes that 30 million US adults with hypertension who are supposed to be on medication aren’t, either by choice or due to a lack of diagnosis and meds prescription.
Another option besides medication is talking to your doctor about fasting. Cleveland Clinic published an article about the link between fasting and blood pressure. In it, they spoke to endocrinologist and cardiologist Dennis Bruemmer, MD, Ph.D.
Dr. Bruemmer had this to say about fasting for lower blood pressure. “Four of the major risks for heart disease are high blood pressure and cholesterol, diabetes and weight, so there’s a secondary impact…If we reduce those, we can reduce the risk of heart disease.”
What’s the Ideal Fasting Length for More Longevity?
You can now clearly see how fasting reduces weight and blood pressure. This puts you at a lower risk of type 2 diabetes, stroke, and heart disease. You can also potentially safeguard yourself from cancer, which increases your years on earth.
To begin fasting for longevity, how long do you need to forego food? At least eight hours of each day if you’re following the 16:8 method. You can then work your way up to 12 hours of fasting, then 16 hours, and even 24 hours without food. When you’re comfortable with that, you can begin exploring multi-day fasts.
A 2019 article on Heart.org says that eating periods of eight to 12 hours and fasting periods of 12 to 16 hours have become quite popular. The site also mentions that several study participants on fasts have foregone food for even longer. These were dedicated groups who had made fasting a part of their regular routine for 42.2 years on average!
“We think that long-term fasting for about one day, once a month, over a period of decades is making the body activate those beneficial mechanisms for a few hours each day between dinner and breakfast when it usually wouldn’t…Those hours build up over long periods of time and provide the benefits,” concludes the article.
Shorter-term fasts are great to start with then, but you should aim for 24-hour fasts or longer a few days every month. The other important part of fasting success for a longer life is sticking with the fast. As the Heart.org study mentions, fasting for a few hours over many months and even years is what you need to reap all the health benefits.
Tips for Fasting Successfully
Making fasting a regular part of your routine is not something that happens overnight. Here are some of our best tips for preparing you for fasting now and in the future so you can have a longer life.
Consult with Your Doctor
We always, always recommend that you see your doctor before beginning a fast. Even if you’re just doing a 5:2 intermittent fast where you limit calories twice a week, you still want to schedule a doctor’s appointment first.
Your doctor can give you a checkup to ensure you’re even a healthy candidate for fasting. They can also advise you on the recommended fasting length for someone in your health. If you take medications or supplements daily, you can rely on your doctor to navigate your fast with you, including whether you have to pause your supplements.
Start Slowly
This is another piece of advice we mention a lot, but that’s only because it’s so important. Fasting is very beneficial for the body, but it’s not always easy to do. If you’ve never fasted before, it’s going to be quite an experience. You’ll feel tired, cranky, and distractingly hungry. Trying to put yourself through that for 48 hours on your first time is not a smart idea. You’ll be miserable, which will all but guarantee you’ll never try fasting again.
Start with something like the 5:2 method, an intermittent fast. It’s perfect for beginners because you’re not giving up food entirely, only cutting calories. Even that’s just twice a week.
Then, when you feel more comfortable, shift to the 16:8 method, where you go 16 hours without food. Then increase that to 18 hours. By then, you should be about ready to fast for 24 consecutive hours.
After a few successful 24-hour fasts, you can try fasting for 48 hours, then even longer from there. It’s all about building up on the time you fast rather than just jumping into something difficult.
Find a Fast You Like
Besides the length of the fast, another factor that can make you quit fasting prematurely is the type of fast you do. Dry fasts are never recommended for beginners because they’re so stringent. We wouldn’t even suggest a water fast right away.
Instead, stick to an intermittent fast where you can eat. For example, there’s the one meal a day or OMAD diet, which we wrote a very in-depth post on recently. As you may have guessed, you eat just once for an hour (or a few hours) each day. What this one meal constitutes is your choice, meaning it can be huge or more moderate.
Know the Warning Signs
Fasting can lead to side effects, some of which are more serious than others. If you feel more tired than usual, that’s because your body is burning through glucose without being supplied with more. However, if that exhaustion becomes dizziness, then it’s time to break the fast.
Other fasting warning signs include:
- Premature menstruation for women
- Intense stomach pain
- Chest pain
- Burning feeling in the abdomen
- Diarrhea
- Vomiting
- Nausea
- Dehydration
- Unconsciousness
If you experience one or more of these symptoms, you need to stop fasting immediately. We’d also recommend you see your doctor or another medical professional that same day.
Prepare Your Pre-Fast and Post-Fast Diet
The way you prepare for a fast will go a long way towards making the fasting period easier. You want to eat a filling meal before the fast begins to get you through the first hours. This doesn’t mean processed calories, but nutrient-dense foods with fiber.
Cutting down on food quantities in the days ahead of the fast is smart, as is switching to liquid foods. This will especially make a juice fast or water fast easier to acclimate to.
Then, when your fast ends, going back into regular eating slowly is the best course. Start the way you did pre-fast, with liquids and small portions. Consuming large quantities of calories after days without can trigger refeeding syndrome. This can lead to heart failure in serious cases, so eat slowly.
Find Distractions
Feeling hungry? That’s almost a rhetorical question. If you’re fasting, then of course you’re hungry. Our best tip to distract yourself is to engage in active hobbies, or those that require your attention. Skip the Netflix and talk to a friend, sew, play video games, or do anything else you like that keeps your body and especially your mind busy.
Exercise If You Can
Physical activity is another great way to distract yourself from your hunger pangs. You’ll feel a bit more energized once you get up off the couch and start moving. Make sure you add a bit of elliptical use, ride an exercise bike, or do some light weightlifting if you feel up to it. These activities can preserve your muscle mass, says Healthline.
Get Plenty of Rest
The fatigue you feel on your fast makes it so easy to fall into bed, but your hunger keeps you tossing and turning. You might want to go to bed extra early so you can accommodate for the lost time you could spend trying to fall asleep.
A 2019 article in Psychology Today mentions that short fasting bursts done regularly may make your legs move less in your sleep. You’ll also wake up less throughout the night, which overall improves your sleep quality.
Prioritize your shuteye on a fast. It’s a great way to pass the time until you can eat again and keep up your energy.
Conclusion
The keys to a longer life don’t have to elude you any longer. Intermittent and longer-term fasting have both been proven to extend your life.
By preventing diseases like type 2 diabetes, cancer, and obesity, you’re much healthier. You’ll also lose weight and control your blood pressure better so your heart lasts longer. This all adds up to more years to spend with your favorite people.