Fasting: A Simple Way to Boost Health and Longevity

Skipping meals can spark a powerful cleanup inside the body. When food is absent, cells start to recycle their damaged parts in a process called autophagy. This helps protect the brain from diseases such as Alzheimer’s and Parkinson’s. The body also switches its fuel source. After about a day without eating, it begins burning stored fat instead of sugar from carbs. This switch lowers inflammation and can make insulin work better, which is good for people with or at risk of diabetes. Research shows that long fasts—lasting three days or more—turn on nine different repair systems in the body. Even shorter fasts, like eating only during an eight‑hour window each day, can improve blood sugar control and reduce a hormone that is linked to cancer growth. There are several ways to fast. Intermittent fasting (16:8, 5:2, one meal a day) is popular and easy to fit into daily life. Water fasts that last up to two weeks can cut cholesterol and keep the benefits for weeks afterward. A special plan called a fasting‑mimicking diet lets people eat very low calories for five days each month and has been shown to make the body feel about two years younger after just a few cycles.Not everyone can fast safely. Pregnant or nursing women, people with diabetes, kidney problems, a history of eating disorders, or those on certain medications should avoid long fasts. Even healthy people need to stay hydrated and reintroduce food slowly to prevent dangerous shifts in electrolytes or muscle loss. Scientists are now testing fasting as a support for treating obesity, diabetes, and some autoimmune diseases. Some hospitals offer supervised fasts, and researchers are looking at whether fasting can make cancer treatments more effective. The key is to find a method that fits your life and health needs. Starting with shorter fasts—say 12 to 16 hours—can be a gentle introduction. As studies grow, fasting may become a common part of preventive health care.