Why You Should Try Intermittent Fasting

It is has been a staple of long-living blue zones cultures for decades. These are the longest-living people on the planet. Of course there are other dietary patterns that are connected to with longevity such as the classic and fabulous Mediterranean these patterns all have similar benefits. So what is intermittent fasting? It is limiting eating to certain time periods within a given day or week.

Let’s take it back. As Dan Buettner (Blue Zones founder and The Blue Zones Kitchen Cookbook author) said “Breakfast was traditionally a time when people would eat after fasting for a long period of time, breaking their fast, and there is research that going back to that tradition has positive benefits, even if you eat your dinner at 6 p.m. and eat your breakfast at 7 a.m.” This might not sound like Intermittent fasting, but it’s very similar.

One factor: Intermittent fasting may help reduce the risk of certain chronic and age-related diseases, thereby potentially helping with longevity. A 2017 study found that people who fasted for five days a month for three months (eating 800-1100 calories per day) had lower blood pressure, blood glucose levels, and cholesterol levels—all biomarkers associated with cardiovascular disease—than people who ate normally for three months. A very small 2018 study on people with Type 2 diabetes found that medically-overseen intermittent fasting (where they fasted for 24 hours, three days a week) reduced participants’ insulin resistance, which ultimately allowed them to control their blood sugars without medication.

Additionally, there is some evidence that the act of fasting itself (in specific settings) seems to promote longer life. A 2019 review found that eating for six hours and fasting for 18 hours daily “can trigger a metabolic switch from glucose-based to ketone based energy” that allows for increased longevity along with a reduced risk of diseases like cancer. (This is similar to the mechanism behind the ketogenic diet, which forces your body into burning ketones (fats) for energy instead of carbohydrates.)

Of course what you eat matters, too; if you fast for 10 or 16 hours a day but eat a diet high in sugar and ultra-processed food, you likely aren’t getting a ton of longevity benefits.

While there does seem to be a connection between intermittent fasting and longevity, both experts emphasise that what you eat is really what matters most. And if you’re hungry, it’s certainly okay—healthy, in fact–to eat. Besides, part of the joy of living a long, healthy life is enjoying meals with loved ones. And that’s true regardless of what time you’re eating.

Here are some more benefits of intermittent fasting:

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