Recent scientific research underscores the potential of fasting, particularly intermittent fasting (IF) and fasting-mimicking diets (FMD), in promoting anti-ageing effects. These dietary strategies may enhance cellular repair mechanisms, improve metabolic health, and reduce markers associated with ageing.

The Science Behind Fasting and Ageing

1. Cellular Rejuvenation Through Autophagy

Fasting activates autophagy, a cellular process that removes damaged components, thereby promoting cellular health and longevity. Studies indicate that IF increases levels of spermidine, a compound that induces autophagy, leading to lifespan extension in various organisms.

2. Fasting-Mimicking Diets and Biological Age Reduction

The FMD, developed by Professor Valter Longo, is a low-calorie, plant-based diet designed to mimic the effects of fasting while providing essential nutrients. Clinical trials have shown that cycles of FMD can reduce biological age, decrease insulin resistance, and lower liver fat in humans.

3. Hormonal and Metabolic Benefits

Intermittent fasting has been associated with increased human growth hormone (HGH) levels, improved insulin sensitivity, and reduced inflammation—all factors that contribute to healthier ageing.

Considerations and Risks

While fasting offers potential benefits, it's essential to approach it cautiously. Extreme fasting methods, such as prolonged water-only fasts, may lead to adverse effects like muscle loss and cognitive impairment . It's advisable to consult healthcare professionals before initiating any fasting regimen, especially for individuals with underlying health conditions.

Practical Tips for Incorporating Fasting

• Start Gradually: Begin with shorter fasting periods and gradually increase as tolerated
• Stay Hydrated: Ensure adequate fluid intake during fasting periods.
• Balanced Nutrition: Focus on nutrient-dense foods during eating windows to support overall health.
• Consult Professionals: Seek guidance from healthcare providers to tailor fasting practices to individual needs.

In summary, fasting, when practiced responsibly, may offer a promising avenue for promoting healthy ageing. Ongoing research continues to shed light on its benefits and optimal implementation strategies.