The power in not eating

The secret to aging slower may not be in what you eat, but actually when you don’t eat at all.

When we think about fasting, most people picture crash diets or skipping meals. Science highlights a different story where when structured properly, fasting can be one of the most powerful tools for extending lifespan, regenerating cells, and boosting overall vitality.

Rather than looking at it as something you do to eat less, when done correctly, fasting can be seen as an opportunity to give the body the space it needs to heal and thrive.

There’s an entire field of emerging research suggesting that not eating strategically and intentionally might be just as critical for how long and how well you live.

The different types of fasting

Fasting comes in several forms, each offering different benefits depending on how it's applied.  No matter which one you look at, it’s always best to consult with your healthcare professional first to better understand what may or may not work for you.

Intermittent fasting (IF)

The most accessible and common method, intermittent fasting is where you break down your cycles of eating and fasting, typically following patterns like 16:8 or 18:6.

Studies have shown that intermittent fasting improves insulin sensitivity, reduces inflammation, and activates critical cellular repair processes.

A 2019 review in The New England Journal of Medicine even found that IF enhances metabolic health and delays the onset of age-related diseases, making it a powerful foundation for a longer, healthier life.

Prolonged fasting

On the other hand, prolonged fasting involves fasting for 48 hours or longer. It dives deeper into the body's repair systems, stimulating the regeneration of immune cells and promoting deep autophagy - the body's internal cleanup mechanism.

Research published in Cell Stem Cell highlights how extended fasting can reboot damaged systems and further enhance resilience.

However, prolonged fasting isn't something to approach casually as it's intense on the body and should be done sparingly, ideally under medical supervision if you're new to it.

Fasting-mimicking diet (FMD)

Pioneered by Dr. Valter Long, fasting-mimicking diet involves consuming a very low-calorie, plant-based diet for five days to simulate the biological effects of fasting.

FMD "tricks" the body into entering a fasting state, triggering many of the same cellular and metabolic pathways as water-only fasting, such as autophagy (cellular repair), reduced inflammation, and improved metabolic health, but with fewer of the negative effects like extreme hunger or nutrient deficiency.

Clinical studies show that three monthly cycles of the FMD can reduce biological age by an average of 2.5 years, lower insulin resistance, decrease liver fat, and improve immune system markers.

How fasting triggers autophagy and slows aging

One of the most critical processes triggered by fasting is autophagy, the body's way of cleaning out damaged cells and recycling their components for energy and repair. It's the body’s internal housekeeping system, and it's essential for maintaining healthy function as we age.

When you fast, key nutrient-sensing pathways like mTOR are suppressed, while others like AMPK and sirtuins are activated. This shift signals the body that it's time to clear out old, malfunctioning cells and repurpose their materials for survival.

The result is a sweeping, cellular-level refresh that wouldn’t happen during constant nutrient intake.

Research backs this up. A 2016 study published in Nature linked impaired autophagy to a wide range of age-related diseases, including Alzheimer's, cancer, and cardiovascular conditions. Without regular activation of this cleanup system, damaged cells accumulate, accelerating aging and disease risk.

Strategic fasting allows your body to enter this vital state, reducing oxidative stress, promoting resilience, and supporting longer-term health and longevity.

Structuring fasting for energy, performance, and longevity

Fasting isn’t one-size-fits-all. How you approach it should depend on what you’re optimizing for, whether it’s sustained energy, physical performance, or long-term health.  The same underlying mechanisms are at work in all three, but the structure matters.

For energy:

• A simple 16:8 intermittent fasting schedule (fast for 16 hours, eat within an 8-hour window) can stabilize blood sugar, reduce brain fog, and improve mitochondrial efficiency, the key to sustainable energy.

For performance:

• Athletes and high performers may benefit from time-restricted eating (TRE) that aligns fasting windows with their circadian rhythms, eating during daylight and fasting at night.

• Studies suggest that fasting pre-workout can improve fat oxidation without impairing strength when properly re-fed afterward.

For longevity:

• Consider adding fasting-mimicking diet cycles 2-4 times per year.

• In trials, FMD cycles showed improvements in biomarkers linked to aging, such as IGF-1 (insulin-like growth factor), cholesterol, and C-reactive protein.

Fasting should enhance your life, not control it. Structure fasting protocols to match your current lifestyle and never overdo it.

One more thing: Research also suggests that how you break your fast matters just as much as the fast itself.

Flooding your system with highly processed foods after a fast can actually undo many of the benefits, spiking inflammation and oxidative stress.

Think of fasting as a reset button and what you eat afterward determines whether your body rebuilds stronger or slips back into dysfunction.

Always break your fast with nutrient-dense, whole foods that support the regeneration you just unlocked.

TLDR TRIO

📈 Fasting boosts cellular cleanup and regeneration
✅ Improves metabolic health, energy, and longevity markers
⌛ Start with a 16:8 fast 3-5x per week and build from there