Longevity: How targeted fasting can contribute to longevity

Longevity effect through calorie reduction

Nowhere else does the population live as old as in Japan, where most of the oldest people in the world live. The extremely high life expectancy of residents of the Japanese island of Okinawa, who consume significantly fewer calories than the rest of the Japanese population, is particularly noticeable. In the past, this was due to poverty and limited food resources in the region. Today, many Okinawers have elevated their low-calorie diet to a conscious lifestyle. With the pragmatic approach “Eat only enough to fill you up to 80 percent”, they implement calorie restriction in everyday life — apparently with a life-extending effect.

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One of the most effective remedies in this context is fasting. But when exactly does fasting contribute to longevity? And what other benefits does it have?

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Implementing calorie restriction with the aim of longevity

Several epidemiological studies indicate that reducing calories can extend life expectancy not only in animals but also in humans. For example, prolonged fasting promotes the body's entry into the so-called state of ketosis, in which fatty acids in particular are burned. During abstinence from eating for more than twelve hours, the body cell switches to “autophagy,” a type of “cell decluttering” that has a cell-rejuvenating and regenerating effect, a kind of natural anti-aging.

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What is the best way to implement the calorie restriction? Temporary fasting cures are apparently more effective than a permanent reduction in calorie intake. The metabolism adjusts to the latter at some point; it reacts to the former again and again — a moderate stress stimulus that triggers a “healthy response.”

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Benefits and opportunities of fasting

There are various forms of fasting with different approaches:

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Intermittent fasting

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A new trend in nutritional medicine is intermittent fasting, also known as short-term fasting or intermittent fasting. One option, for example, is the 1:1 method, which only involves eating solid food every other day. However, this requires a high degree of self-discipline, which in practice usually cannot be sustained for long. Instead of the 1:1 scheme, a 5:2 scheme is also possible, which only reduces eating two days a week (600-800 Kcal/day).

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Probably the most popular form of intermittent fasting at the moment is 16:8 method, this is where a meal is skipped, either breakfast or dinner. Between the last meal of the previous day and the first meal of the day, must 16 hours lie down. In the eight hours that you are allowed to eat, two meals allowed.

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The evidence on intermittent fasting is not consistent and the impact on weight loss is likely to be overestimated. The fact that short-term fasting is not very effective as a reduction diet is primarily due to the fact that the organism is unable to initiate effective fat burning. When food is withdrawn, the body first uses its glycogen reserves, i.e. stored carbohydrates. Only when these have been used up after one to two days does the body switch to burning fat. Only when you completely avoid food or avoid carbohydrates as much as possible does it enter the state of ketosis, in which fatty acids are converted into energy suppliers through beta oxidation.

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Even though the weight loss is not as significant as with other fasting methods, the positive effects on general health are usually noticeable.

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Long-term fasting

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Longer fasting periods are therefore more suitable to achieve the state of ketosis and the start of beta oxidation. Here, too, there are various approaches, including the Buchinger therapeutic fasting. The various forms of long-term fasting range from five days to more than three weeks. What they all have in common is that they should, if possible, be carried out under medical supervision and in appropriate clinics or health facilities.

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The effects of therapeutic fasting have been sufficiently researched in the meantime. For example, this form of therapy is helpful for diseases of civilization such as high blood pressure, obesity or type 2 diabetes mellitus. Fasting also proves helpful for rheumatic diseases such as polyarthritis, fibromyalgia, polyarthrosis or other painful conditions and can lead to an improvement of symptoms, as well as neurological diseases such as multiple sclerosis or Parkinson's disease. However, fasting can also be a good start to a change in diet.

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At Menschels Vitalresort, we offer the opportunity to fast according to Buchinger between several Fasting arrangements (7-28 days) to choose. As part of the medical admission examination, we create individual fasting programs and accompanying medical fasting talks also take place during the stay.

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The note fasting

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A newer way to integrate the benefits of long-term fasting into everyday life without great effort is the Fasting Mimicking Diet (FMD) developed in the USA at the Longevity Institute at the University of Southern California under the direction of aging researcher Valter Longo, which deliberately keeps insulin levels and the hormone IGF-1 low, as they often activate and accelerate aging processes in the cells.

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In this case, the organism is transmitted via five days Put into the metabolic state of fasting for a long time by halves the ration and calorie intake and certain foods are avoided. The body benefits from abstinence from food, but eating is still allowed, namely three small meals a day, which contain around 1,000 calories, i.e. around half of the normal amount.

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The diet consists of low-carb foods, lettuce and vegetables, healthy fats, such as those found in nuts, avocado and olive oil, and vegetable protein, such as that found in legumes. White rice, bread and pasta, sugar and animal protein are largely taboo. The 5-day fast is suitable for repeating at intervals of about three months.

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The difference to other forms of calorie restriction is that note fasting is not a classic zero-diet trade, which often leads to hunger and a bad mood. The feeling of hunger is perceived differently. It is also not comparable with the intermittent fasting described above. In contrast to intermittent fasting, paper fasting sets in motion further positive metabolic processes, the body enters the state of ketosis when the carbohydrate stores have been used up and then goes to the fat stores.

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This fasting program is not only used for weight loss and anti-aging purposes, but also for patients with clearly defined symptoms such as cardiovascular diseases or cancer.

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A fasting mimicking diet day could look like this: A vegetable smoothie for breakfast and a cup of coffee is also allowed. For lunch and dinner, either a vegetable curry with lentils and coconut milk, salads or soups. Three to four cups of unsweetened tea and water are suitable as drinks throughout the day.

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Restart for the body

The health benefits are undisputed: Fasting reduces inflammation and, through autophagy, rejuvenates cells, promotes the regeneration of the immune system and thus supports longevity. The temporary, conscious abstinence from food gives the body the opportunity to activate its self-healing powers - for sustainable health strengthening.

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If you want to lose weight in the long term and live healthier, you can do this by making a permanent change in diet, which should be as varied as possible — the more colorful, the more healthy secondary plant substances. Since plant-based foods also contain plenty of satiating fiber, it is easier to maintain the figure.

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After fasting, you are not only physically, mentally and emotionally strengthened, but also more efficient. With a positive attitude towards life, you can make a fresh start and have made your personal contribution to Longevity at the same time.

Helping you age healthily

If you want to know which diet or fasting method is best for you and what you need to consider to get through the fasting period safely and successfully, take contact with us on. In particular for chronic illnesses and medication use, a medical consultation essential.

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