Fasting and Metabolic Health: How Eating Less (Sometimes) Can Extend Your Life

Fasting isn’t just about weight loss—it’s one of the most powerful longevity tools we have. Research shows that controlled periods of not eating can improve metabolic health, reduce inflammation, and even trigger cellular repair processes that slow aging.

Intermittent fasting (IF) and time-restricted eating (TRE) have gained popularity for good reason. These approaches mimic the natural eating patterns of our ancestors and allow the body to focus on repair instead of digestion.

How Fasting Supports Longevity

• Triggers autophagy, a cellular clean-up process that removes damaged cells and proteins.
• Reduces insulin resistance, lowering the risk of diabetes and metabolic disorders.
• Decreases chronic inflammation, which is a key driver of aging and disease.
• Supports brain health by increasing BDNF (Brain-Derived Neurotrophic Factor), which protects against neurodegenerative diseases.

Popular Fasting Methods

• 16:8 Method – Eating within an 8-hour window and fasting for 16 hours.
• 5:2 Diet – Eating normally five days a week, then restricting calories for two days.
• 24-Hour Fast – Going a full day without eating once or twice a week.
• Prolonged Fasting (48+ hours) – Extended fasts can provide deeper benefits but should be done with caution.

Is Fasting Right for You?

Fasting can be a great longevity tool, but it’s not for everyone. It may not be suitable for people with certain health conditions, those who are pregnant, or individuals with a history of disordered eating.

If you’re new to fasting, start small—try delaying breakfast by an hour or finishing dinner earlier, then gradually extend fasting windows.