Aging, Healthspan, Lifespan, and Longevity 2.01

2.01 Intermittent Fasting

is an easier way to gain the benefits of Caloric Restriction. With IF you condense the uncomfortable feelings of hunger into 1 or 2 days per week rather than every day. Many more people can achieve this eating pattern. However, first you need to be convinced.

Below are several studies that you can look up, or just read the titles and abstracts to get the study's conclusion:

1. Ageing Res Rev. 2017 Oct;39:46-58. doi: 10.1016/j.arr.2016.10.005. Epub 2016 Oct 31.

Impact of intermittent fasting on health and disease processes.

Harvie M3.

Abstract
"...In laboratory rats and mice IF and PF have profound beneficial effects on many different indices of health and, importantly, can counteract disease processes and improve functional outcome in experimental models of a wide range of age-related disorders including diabetes, cardiovascular disease, cancers and neurological disorders such as Alzheimer's disease Parkinson's disease and stroke.

1. Cell Rep. 2013 Jan 31;3(1):79-91. doi: 10.1016/j.celrep.2012.12.018. Epub 2013 Jan 24.

A fasting-responsive signaling pathway that extends life span in C. elegans.

Nishida E.

Abstract "Intermittent fasting is one of the most effective dietary restriction regimens that extend life span in C. elegans and mammals..."

1. Cell Stem Cell. 2014 Jun 5;14(6):810-23. doi: 10.1016/j.stem.2014.04.014.

Prolonged fasting reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration and reverse immunosuppression.

Longo VD7.

1. Cell Metab. 2017 Nov 7;26(5):801. doi: 10.1016/j.cmet.2017.10.007.

Intermittent Fasting Promotes White Adipose Browning and Decreases Obesity by Shaping the Gut Microbiota.

Gonzalez FJ.

1. J Adv Res. 2017 Nov;8(6):697-701. doi: 10.1016/j.jare.2017.09.002. Epub 2017 Sep 13.

Intermittent fasting could ameliorate cognitive function against distress by regulation of inflammatory response pathway.

Shojaie N3.

1. Biogerontology. 2017 Jun;18(3):383-396. doi: 10.1007/s10522-017-9699-3. Epub 2017 Apr 21.

Intermittent food restriction initiated late in life prolongs lifespan and retards the onset of age-related markers in the annual fish Nothobranchius guentheri.

Zhang S4,5.

Abstract
"... In this study, we first demonstrated that late-onset two consecutive days a week fasting, a form of IF, termed intermittent food restriction (IFR), exhibited a time-dependent effect, and long-term late-onset IFR extended the mean lifespan and maximum lifespan... Collectively, our findings suggest that late-onset IFR can retard the onset of age-related markers, and prolong the lifespan of the aging fish, via a synergistic action of an anti-oxidant system and the IIS pathway. .."

1. Diabetes Res Clin Pract. 2016 Dec;122:106-112. doi: 10.1016/j.diabres.2016.10.010. Epub 2016 Oct 19.
   

The effects of intermittent compared to continuous energy restriction on glycaemic control in type 2 diabetes; a pragmatic pilot trial.

Keogh JB1.

Abstract "... Our primary aim was to investigate the effects of intermittent energy restriction (IER) compared to continuous energy restriction (CER) on glycated haemoglobin A1c (HbA1c). ...

CONCLUSIONS: ...In this pilot trial, 2days of IER compared with CER resulted in similar improvements in glycaemic control and weight reduction offering a suitable alternative treatment strategy..."

1. Nutr Rev. 2015 Oct;73(10):661-74. doi: 10.1093/nutrit/nuv041. Epub 2015 Sep 15.

Effects of intermittent fasting on body composition and clinical health markers in humans.

La Bounty PM2.
Abstract
"...Whole-day fasting trials lasting 12 to 24 weeks also reduce body weight (≈3%-9%) and body fat, and favorably improve blood lipids (≈5%-20% reduction in total cholesterol and ≈17%-50% reduction in triglycerides)..."

You can read these and may other studies at https://www.ncbi.nlm.nih.gov/pubmed Just search for the title or search for intermittent fasting.

So far we have two interventions that increase health and longevity:

1.01 Caloric Restriction - eat less calories (doing it the hard way)
2.01 Intermittent Fasting - skip eating for 24-48 hours weekly (much easier but still requires will power)

There are easier ways coming - stay tuned!