Intermittent fasting, which alternates fasting periods, has gained visibility for its possible positive impacts on longevity and healthy aging. In this article, we will demystify this practice and present what science has proven in terms of physiological effects, benefits, care and contraindications.
What happens in the body during fasting
Intermittent fasting triggers a series of metabolic and cellular adaptations that can directly influence the aging process. Among the most relevant mechanisms are:
- Autophagy – Cell renewal process that removes damaged components, promoting protection against oxidative stress
- Improved insulin sensitivity – With the reduction of insulin levels, the body better uses glucose, preventing metabolic diseases
- Energy metabolism – Fasting, the body uses fat as a source of energy, producing ketone bodies that can benefit brain health
- Hormonal regulation – Impact hormones such as insulin, glucagon, growth hormone and norepinephrine, favoring muscle preservation and fat use as fuel
- Reduction of inflammation and oxidative stress – Periodic food restriction may decrease chronic inflammation, factor associated with premature aging and various diseases
What do human studies show
Recent research indicates that intermittent fasting can promote concrete benefits in metabolic and inflammatory markers, and positively influence body composition:
- Reduction of blood glucose and insulin fasting
- Improved insulin sensitivity
- Fall in triglycerides and LDL cholesterol, and increased HDL
- Reduction of inflammatory markers
- Weight loss, with emphasis on visceral fat
- Preservation of lean mass, provided that there is adequate intake of proteins
Despite the encouraging results, long -term studies are still needed to confirm the direct impact of intermittent fasting on human longevity.
Who should adopt – and who should avoid
Intermittent fasting is not a universal strategy. Its effectiveness and safety depend on each person’s profile and clinical conditions. It is essential that the practice is guided by a qualified health professional.
Public that can benefit:
- People with overweight or obesity
- Individuals with insulin resistance or type 2 diabetes (with medical supervision)
- Adults with balanced eating habits and routine compatible with practice
Public that should avoid:
- Children and adolescents in the growth phase
- Individuals with malnutrition, immunosuppression or low weight
- Elderly over 70 years
- Diabetics and hypertensive people without accompaniment
- People with a history of food disorders
- Individuals with frequent hypoglycemia
- High Performance Athletes
Fundamental care for a safe practice
- Professional monitoring to evaluate risks, choose the protocol and do continuous monitoring
- Maintenance of hydration with water, teas and coffee without sugar during fasting
- Nutritional meals, with fresh foods, fiber and good sources of protein
- Attention to the signs of the body: malaise, weakness and hypoglycemia should be taken seriously
- Food planning to avoid compulsion episodes or nutritional deficiencies
Conclusion
Intermittent fasting can be a promising tool in the context of healthy aging, especially because of its effects on autophagy, metabolism and reducing chronic inflammation. However, its use requires responsibility. There is no unique solution: longevity depends on consistent choices, attention to the body and, above all, individualized orientation.
Dr. Vinicius Valença
Postgraduate doctor in Nutrology from USP, specialist in lifestyle medicine and founder of the VIV Institute
