Hunger games

I am not a fan of diets and I am a fan of food. When I first heard about fasting it seemed like another fad diet that makes one cut off calories for the sake of fitting into even skinnier skinny jeans. It will pass, I thought. But it didn’t. This new way of eating caught attention not only of fit-freaks and thigh gap fans. It attracted scientists. And when they speak, I listen. 

Intermittent fasting basics

We were taught that food is the source of energy, therefore we have to eat to survive. If this was an advertising slogan, it would have to have a couple of disclaimers because a) not every approach to diet was created equal b) not every food was created equal. But if we learn when, what and how often to eat, we might not only survive, but simply thrive. Lesson one: intermittent fasting. According to a great deal of world class scientists, functional medicine practitioners and dietitians, this is a super powerful method that helps to get back on the healthy track and reverse aging. To quote my ultimate functional medicine hero, Dr. Mark Hyman: „it is a free tool that activates all the systems in your body to protect you, heal you, and help you live longer.”¹ You’re not convinced yet? Well, Dr. Hyman has recently revealed that his biological age is 43 – that is 19 years less than his actual age!² Ok, I know, a result as impressive as this one is a combination of multiple factors (Dr. Hyman’s next book „Young forever” will be fully dedicated to all aspects of longevity³) but if he swears by taking longer breaks from eating, I’m willing to dig deeper into the details. Intermittent fasting (types of fasting might vary from as little as 12 hours a day to even a few days in a row but they are all based on choosing regular time periods to go food-free⁴) triggers a metabolic switch from glucose-based to ketone-based energy.⁵ To simplify: it allows the body to burn through the calories from the last meal and the sugar it has stored and move to burning fat. According to Dr. Mark Mattson, John Hopkins neuroscientist who has been studying intermittent fasting for 25 years, this is a very primal way of eating, that allowed our ancestors to stay on top of their physical game.⁶ Unfortunately, our bodies have evolved from not eating for longer periods of time to snacking around the clock, which lead us to obesity, metabolic problems, decreased stress resistance and increased incidence of diseases, including cancer⁷.  

Benefits of intermittent fasting

Another thing we got used to, apart from snacking, is that as we age, our bodies (and minds) become weaker, slower and more prone to getting sick. Is it possible that we were all wrong? According to Dr. David Sinclair, co-Director of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School⁸ and co-author of revolutionary book „Lifespan”⁹ (if you prefer to listen instead of reading, make sure to check his podcast „Lifespan” where he talks about all things biohacking and age reversal related¹⁰) getting older is inevitable but aging is not. I repeat: aging is not inevitable! 52-year-old Sinclair claims he has never felt stronger, looked younger and been healthier than now – and intermittent fasting played a key role in getting in this shape. Multiple research show that the potential benefits of intermittent fasting can be really life-changing:

• Mental clarity. Intermittent fasting shows positive effects on mood and cognitive functions by triggering autophagy¹¹, body’s natural mechanism of getting rid of damaged cells, in order to regenerate healthier ones. This makes us think faster, keep a clear mind and memorize better.
• Longevity. Research¹² shows that regular fasting decreases inflammation and prevents metabolic syndrome (this is a medical term for a condition where diabetes, high blood pressure and obesity occur together¹³), two of the main accelerators of aging and disease. What’s more, intermittent fasting helps control longevity-related molecules (sirtuins, mTOR, AMPK) that naturally decrease as we age¹⁴. 
• Stronger mitochondria. These little cell organelles are responsible for generating the chemical energy needed to power the cell’s biochemical reactions. Its decline is one of the primary drivers of aging¹⁵. Regular fasting is a mitochondria-boosting trick that keeps them stronger by reducing mitochondrial free radical production¹⁶. 
• Weight control. Intermittent fasting makes out bodies go into fat burning mode, which supports weight management without specific calorie restrictions – if we stick to the right (that is, healthy) food¹⁷. 
• Better skin. Intermittent fasting reduces the rate of skin protein glycation by lowering blood sugar level and prevents dried-out, saggy and dull skin¹⁸. 

Fasting done right 

Don’t let the word „fasting” fool you, it’s not as simple as just not eating. Dr. Valter Longo¹⁹, director of the Longevity Institute at the University of Southern California –Leonard Davis School of Gerontology, Los Angeles, one of the leading centers for research on aging and age-related disease claims that depending on the approach, eating can be very good for us or very bad for us, and fasting can be exactly the same. Before going on a personal mission to reverse biological aging, I’m trying to understand how to do it right in order to avoid any kind of negative physical or mental consequences. Here is what I found:

• It all starts with the right mindset. Dr. David Sinclair leaves no doubt: first days of intermittent fasting can be very difficult because the body will crave what the body is used to, both in quality and frequency of eating. It’s better to start this journey knowing it won’t come with an easy start. He usually fasts for 20 hours a day but he didn’t go this extreme from the very beginning – and neither should we. Too long fasting period can be discouraging and can push us straight into binge eating so it’s better to start with something less challenging, let’s say 12 hours fasting / 12 hours eating and then gradually extend the fasting period.
• Skipping breakfast might not be the best idea The most popular way of incorporating intermittent fasting into daily schedule is skipping breakfast. According to Dr. Valter Longo, this is not the smartest approach. Meta- analysis shows that people who don’t eat a moderate amount of healthy foods in the morning have shorter lifespan, are more prone to cardiovascular diseases, diabetes and multiple other diseases²⁰. Instead, he recommends having a nutritious, small breakfast in the morning, skipping lunch and having an early, light dinner²¹. 
• Don’t think you can indulge on anything during your eating period Fasting itself isn’t enough to get all the fasting benefits. You can’t balance out pizza / cookies / drinks kind of diet with even the longest intermittent fasting. To quote Dr. Mark Hyman again: „One important caveat of fasting is that when you do eat, you still need to eat well. Fasting and then bingeing on ice cream and french fries is not going to get you anywhere.²²” The good news is that when fasting, you might actually stop wanting all the junk food anyway. Research show that taking a break between meals helps keeping glucose and insulin levels stable, which means less sugary cravings!²³ 
• Eat right When breaking the fast, you’ll have to eat foods that will sustain your energy levels during longer breaks between meals. This means as little sugar as possible²⁴. Sugar and refined carbs cause insulin spikes. The energy we get by consuming them burns out really fast, leaving us hungry shortly after a meal²⁵. Sugar also shuts off AMPK and sirtuins, the longevity-related molecules, which leaves us with minimal defense system against aging²⁶. To truly benefit from fasting, try to create your meals with non-starchy colorful vegetables, healthy fats from nuts, oils, avocados or fish and an addition of high-quality protein²⁷. 
• Hydrate! Drinking water and herbal infusions is a great way to give yourself some comfort during longer breaks between meals²⁸. Staying hydrated is crucial for regulating body temperature, preventing infections, delivering nutrients to cells, and keeping organs functioning properly²⁹. The good news is that drinking morning coffee (without any milk or sugar) doesn’t break the fast and suppresses appetite³⁰, making it easier to fast in general. 
• Don’t neglect physical activity Yes, intermittent fasting can be useful for weight management but if you want to get all the anti-aging benefits from it, you shouldn’t skip your daily dose of movement. More exercise means more muscles, which boosts your brain health and cellular function³¹. Don’t worry if you can’t do a proper workout 7 days a week – according to Dr. Valter Longo’s research one hour of walking a day is the crucial longevity puzzle!³²
• Stay connected Social connections have a major impact on our biology.³³ What does it have to do with intermittent fasting? Well, I believe it has a lot. Studies show that hunger and loneliness activate the same part of the brain³⁴. As a consequence, when we’re lonely, our brains get triggered to cravings similar to hunger³⁵. We eat, but we can’t satisfy our needs with food, because they have nothing to do with the actual hunger. On the other hand, social connectedness gives life a purpose, leaving us feeling loved, important, relaxed with no need of snacking.

Is intermittent fasting for everyone?

I guess we all want the intermittent fasting benefits but unfortunately building eating schedule based on long fasting periods isn’t for everyone. Those with a history of eating disorders, women during pregnancy or breastfeeding or people with diabetes should avoid skipping meals. Be sure to talk with your healthcare professional to decide if intermittent fasting right for you.

I tried intermittent fasting for a week, while doing research for this article. I went for 15-hour fast window, with breakfast at 9 a.m. and dinner at 6 p.m. I changed my favorite vanilla chia pudding for savory meals in the morning and erased fresh baguettes from my menu. I also moved my nuts&dark chocolate snack bowl from my desk back to the kitchen and stuck to 3 meals a day. I felt lighter, slept better and didn’t get this dreadful afternoon slump I usually get around 4 p.m. There is a chance that this is all just a power of suggestion because instead of snacking all day long, I was reading about the benefits of not snacking. Even if so, trust me, illusion has never made me feel better.

Read more:

• How To Do Intermittent Fasting For Weight Loss & Better Health, dr Mark Hyman, The Doctor’s Pharmacy, Episode 477
• Intermittent fasting and weight loss, Stephanie Welton, MSc, Robert Minty, MD CCFP FCFP, […], and Len Kelly, MD MClinSci FCFP FRRM, Canadian Family Physician
• An Intro to Fasting, dr Mark Hyman
• Intermittent Fasting: What is it, and how does it work?, John Hopkins Medicine
• Effects of Intermittent Fasting on Health, Aging, and Disease, Rafael de Cabo, Ph.D., and Mark P. Mattson, Ph.D, The New England Journal of Medicine
• Short-term fasting induces profound neuronal autophagy, Mehrdad Alirezaei, Christopher Kemball, Claudia Flynn, Malcolm Wood, National Library of Medicine, National Centre for Biotechnology Information
• Role of Intermittent Fasting on Improving Health and Reducing Diseases, Salah Mesalhy Aly, Ph.D., International Journal of Health Sciences
• Metabolic Syndrome, Mayo Clinic
• David Sinclair: How to Change Your Diet to Live Longer, NAD Aging Science
• 9 Ways to Boost Your Mitochondria, Increase Energy and Enhance Longevity, Dr. Frank Lipman, April 22, 2019
• Fasting: Hype Or Ultimate Health Hack? with Dave Asprey, the Doctor’s Farmacy, dr Mark Hyman, Apple Podcasts
• Intermittent fasting from dawn to sunset for four consecutive weeks induces anticancer serum proteome response and improves metabolic syndrome, Ayse Mindikoglu, Mustafa M. Abdulsada, Antrix Jain, Prasun Jalal, Nature, Scientific Reports, October 27, 2020
• Sugar Sag: Glycation and the Role of Diet in Aging Skin, H P Nguyen, R Katta, National Library of Medicine, National Centre for Biotechnology Information
• Skipping breakfast associated with hardening of the arteries, Science Daily, American College of Cardiology, October 2, 2017
• Use These Fasting Secrets to Reverse Aging and Increase Your Lifespan with Dr. Valter Longo, Dr. Mark Hyman
• Say Goodbye To Sugar Cravings With Intermittent Fasting, Jill Lebofsky, WeFast
• What to Eat & When to Eat for Longevity, Dr. David Sinclair, Lifespan Podcast
• How Sugar and Fat Trick the Brain into Wanting More Food, Ferris Jabr, Scientific American, January 1, 2016
• The importance of hydration, Harvard School of Public Health
• Caffeine, coffee, and appetite control: a review, Matthew Schubert, Christopher Irwin, Rebekah Seay, April 27, 2017
• 13 Fitness Tips That Are Sabotaging Your Diet and Exercise Goals, Dave Asprey
• Activating Your Natural Healing Systems, Dr. Mark Hyman
• Why Hunger and Loneliness Activate the Same Part of the Brain, Rasha Aridi, Smithsonian Magazine, November 24, 2020