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At the end of the 19th century, the average life expectancy was just 40 years. Today, it has increased to 70 years—a seemingly miraculous transformation, driven by advancements in modern medicine and across all spheres of human activity. However, our aspirations have shifted; we no longer simply want to live longer but to enjoy a higher quality of life as we age, or even to delay the aging process altogether. What does science know about slowing down aging?
Undoubtedly, when it comes to longevity, the first things that come to mind are an active lifestyle, giving up harmful habits, healthier eating, quality sleep, and stress management. But there is another method that scientists have been particularly interested in lately.
The Magic of Fasting
Fasting practices have been present in many cultures throughout human history, including Muslims, Christians, Jews, and Buddhists, who may fast on certain days or times of the year. And while spiritual practices are primarily aimed at enlightenment of the mind and purification, artificial or historical calorie restriction and the rejuvenation associated with it have sparked great interest among scientists. For example, residents of Okinawa, Japan, where there is a persistent calorie deficit statistically at 15%, are known for having the highest number of centenarians.
A recent American study on the CALERIE method, which involves a 25% calorie restriction, found that prolonged calorie reduction can indeed turn back the clock on aging. After just 6 months, scientists observed significant improvements across a range of physical indicators: blood lipid balance improved, reducing cardiovascular disease risk by 30%; thyroid function enhanced; DNA damage from oxidative stress decreased; insulin response to glucose significantly improved, boosting metabolic flexibility; and mood indicators also saw marked improvement.
There are various strategies for implementing calorie restriction, including intermittent fasting, complete fasting (under medical supervision), daily calorie restriction, or increasing energy expenditure through a more active lifestyle and sports. Another effective method is evening-night fasting for 12 hours, which has demonstrated its anti-aging benefits.
