Published by Paul Thompson |
Fact-checked against peer-reviewed sources | Updated March 2026
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# Intermittent Fasting for Longevity

January 23, 2026

Intermittent fasting has become mainstream, but most people do it for weight loss. The more interesting story? Its potential impact on aging and longevity through autophagy, metabolic flexibility, and cellular stress responses.

## The Longevity Mechanisms

Fasting triggers several processes linked to healthy aging:

- Autophagy - Cellular cleanup that removes damaged components
- mTOR inhibition - Shifts cells from growth to repair mode
- Insulin sensitivity - Improved metabolic health
- Reduced inflammation - Lower chronic inflammatory markers

## Which Protocol is Best?

16:8 - 16 hours fasting, 8 hour eating window. Most sustainable, good starter protocol.
18:6 or 20:4 - More aggressive, deeper autophagy, harder to maintain.
OMAD (One Meal a Day) - Maximum autophagy benefits, but challenging long-term.
5:2 - Normal eating 5 days, very low calories 2 days. Good for some, not others.

## The Practical Approach

For longevity specifically, consistency matters more than intensity. A sustainable 16:8 protocol practiced for years will beat aggressive fasting that you can't maintain.

Most longevity researchers recommend time-restricted eating (eating within an 8-10 hour window) as a baseline, with occasional longer fasts (24-48 hours) a few times per year for deeper autophagy activation.

## Who Should Be Careful

Fasting isn't for everyone. Pregnant women, those with eating disorder history, underweight individuals, and people with certain medical conditions should consult a doctor first.

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