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Aging is inevitable but, for some people, it seems as if the years have stopped in their tracks. The increase in age is just a change in numbers and old age is truly realized in them. To fight aging, modern technology has spawned a lot of methods that work pretty well. But, a long time ago, our ancestors, tapped a efficient anti-aging method – intermittent fasting. Nowadays, science and technology have also confirmed this ancient wisdom through scientific theories, and today, we will unveil the secrets of anti-aging.

First, let’s understand aging at the cellular level.

Mitochondria and Aging

Mitochondria are like miniature power stations within cells that can produce energy through aerobic respiration, utilizing 90% of the oxygen inhaled by the body. It is also involved in processes such as cell differentiation and cell metabolism, which can regulate cell growth and the cell cycle.

A Newcastle University study found that mitochondria play a decisive role in the longevity of cell life. Another Harvard study also found that the shape of the mitochondrial network and its changes will affect the lifespan of the cell, but there is a more important discovery in this study – “intermittent fasting” how to control the mitochondrial network and make it in a “young” state. How “intermittent fasting” controls the mitochondrial network and keeps it in a “young” state.

There are two states of the mitochondrial network in a cell – “fusion” and “division” – and in the mitochondrial network, these two states often alternate. Mitochondrial abnormalities are a hallmark of aging and are associated with many degenerative diseases, such as Alzheimer’s and Parkinson’s diseases.

Harvard researchers conducted an “intermittent fasting” study with nematodes and found that intermittent fasting promotes the mitochondrial network. If intermittent fasting works the same way in humans, then by limiting the frequency of eating, a longer lifespan could be realized.

Intermittent fasting has been a major way of life throughout the evolutionary history of humans and many large animals. Due to seasonal changes or inclement weather, many organisms would go into a state of fasting due to food shortages. Without food, most cells in our bodies stop growing.

Our conventional wisdom is that cell growth = energetic = youthful, but it’s not! Ever since the discovery of mTOR, the argument that “vigorous cell growth is detrimental to longevity and health” has been repeated. Therefore, how to weaken the “I want to grow” signal sent to the cells has become the focus of research on prolonging life and treating diseases.

Moreover, the genes that control cell growth and quiescence also control lifespan. In rodents, fasting for 24 hours every other day or twice a week can extend life expectancy by up to 30 percent. Caloric restriction may have similar benefits, and fasting can boost mitochondrial function, triggering autophagy and repairing DNA.

Fasting And 3 Energy Metabolism Related Signals

Almost all studies related to life extension have been linked to cellular energy metabolism signaling, but also include reduced growth factor signaling and increased autophagy.

→ The three main energy metabolism-related signals in the human body

mTOR: Sensitive to proteins, it makes the cell feel “self-conscious” about nutritional adequacy, which leads to the idea that “I have to grow as fast as I can.

Insulin: Sensitive to protein and carbohydrates, it is the main hormone in the body that prevents fat burning and promotes lipogenesis, and can be called a “natural fat promoter”.

AMPK: AMP-dependent protein kinase, which increases when ATP (the energy molecule in the cell) decreases and also induces the production of new mitochondria.

From all the animal studies, the philosophy of life extension as far as calories are concerned is that “less is more”, and that life extension depends on inhibiting mTOR and insulin signaling and enhancing AMPK signaling.

As for protein, some experts feel that it activates mTOR and is detrimental to longevity, but protein is needed to build muscle, which is important for longevity, and for enzyme synthesis in the body. Also, low-carb and light fasting can inhibit mTOR, so we don’t recommend a low-protein diet and always eat enough meat.

When a fat-only diet is used, mTOR and insulin may be lowered because ATP is still present in the cells and AMPK is not increased. A ketogenic diet is only able to alter 2 signals (mTOR and insulin) and not activate the AMPK pathway. The combination of light fasting at this time has a more powerful “magic” because it activates 3 signaling pathways in our body and stimulates cellular autophagy and mitochondrial autophagy.

Carnivores such as lions and tigers usually eat once a week or less, and tortoises, the representatives of longevity, don’t even eat for an entire winter. From the perspective of evolutionary history, access to food was uncertain in the days of human hunting and gathering, and our ancestors were often in a state of intermittent fasting. Our well-developed energy storage system (glycogen in the liver and body fat) explains the body’s suitability for this mode of survival.

It wasn’t until the agricultural revolution more than 10,000 years ago that this lifestyle changed, with agriculture allowing human populations to remain in one area, resulting in a more stable food supply. However, there would still be seasonal variations and it could take weeks or months before less food was available, as well as winters when there might be little food.

So, there was also fasting when it came to agricultural societies. Also, most people in older societies ate 2-3 times a day, and because there was no modern lighting, midnight “snacks” were almost impossible, and everyone went to bed early and woke up early. Therefore, early humans still followed the tradition of long-term fasting, the first meal in the morning will break the fasting, so “breakfast” is called “breakfast”.

→ Different signals have different durations and sensitivities

Insulin (short-term): insulin rises rapidly after a meal, but falls rapidly overnight; it responds mainly to carbohydrates and proteins.

mTOR (days): mTOR is very sensitive to proteins, especially branched-chain amino acids, it does not fall as fast as insulin and takes 18-30 hours to fall.

AMPK (weeks): AMPK is inversely proportional to cellular stored energy (rises as cellular energy stores of ATP are depleted) and only increases with prolonged energy intake. Carbohydrates, fats, and proteins all promote ATP production, so AMPK is sensitive to all macronutrients.

Other Benefits of Intermittent Fasting

Of course, there are many other benefits to fasting than just longevity.

→ Intermittent Fasting and Weight Loss

Many people start intermittent fasting to lose weight, but, slowly, it’s because they enjoy fasting more.

Many people think that weight loss is to eat less and move more, eat less, and consume more, and you can lose weight, but, this dieting method of weight loss, is only in the short-term weight loss effect, not a long-term solution.

Long-term dieting to lose weight will also make the body’s metabolic rate drop, if long-term in a state of hunger, appetite is not satisfied, people will be more likely to overeat, and the result is likely to eat more than before, thus leading to regain weight.

Exercise can also lose weight, however, many people can not do it, and many people who exercise, will eat more, and may become fat. The underlying cause of obesity is a hormonal problem, and insulin is one of the most important factors contributing to obesity, and the key to weight loss lies in boosting insulin sensitivity.

Intermittent fasting can also speed up the body’s metabolism, and promote the conversion of white fat into brown fat, the more brown fat in the human body, the easier it is to lose weight. In addition, there are studies that have found that fasting can effectively reduce appetite and hunger, thus helping to lose weight.

Compared to dieting for weight loss, intermittent fasting is better for improving insulin sensitivity and better weight control. One study found that people in the intermittent fasting group lost more weight than those in the daily dieting group. In the short term, the fasting group had a significant advantage over dieters in terms of insulin levels, and weight loss, and in the long term, intermittent fasting is also safe and reliable.

→ Intermittent fasting can even improve athletic performance

One 6-week study used intermittent fasting on 12 athletes and tested their performance before and after fasting.

The results of the study found that after fasting, the athletes had lower heart rates, lower blood lactate levels, and less fatigue after performing the same intensity of exercise as they did before fasting. Moreover, body fat was reduced by 15.1% and muscle mass by only 2.91%.

Intermittent fasting also stimulates the production of growth hormone, which stimulates muscle growth. Growth hormone is a metabolism-promoting protein; growth hormone protects muscle and promotes metabolic homeostasis, and fasting induces and promotes these effects of growth hormone.

A study from Intermountain Healthcare reported an average 13-fold increase in growth hormone secretion during a 24-hour fast in women, compared to a nearly 20-fold increase in men.

Carnivores such as lions and tigers usually eat once a week or less, and tortoises, the representatives of longevity, don’t even eat for an entire winter. From the perspective of evolutionary history, access to food was uncertain in the days of human hunting and gathering, and our ancestors were often in a state of intermittent fasting. Our well-developed energy storage system (glycogen in the liver and body fat) explains the body’s suitability for this mode of survival.

It wasn’t until the agricultural revolution more than 10,000 years ago that this lifestyle changed, with agriculture allowing human populations to remain in one area, resulting in a more stable food supply. However, there would still be seasonal variations and it could take weeks or months before less food was available, as well as winters when there might be little food.

So, there was also fasting when it came to agricultural societies. Also, most people in older societies ate 2-3 times a day, and because there was no modern lighting, midnight “snacks” were almost impossible, and everyone went to bed early and woke up early. Therefore, early humans still followed the tradition of long-term fasting, the first meal in the morning will break the fasting, so “breakfast” is called “breakfast”.

→ Different signals have different durations and sensitivities

Insulin (short-term): insulin rises rapidly after a meal, but falls rapidly overnight; it responds mainly to carbohydrates and proteins.

mTOR (days): mTOR is very sensitive to proteins, especially branched-chain amino acids, it does not fall as fast as insulin and takes 18-30 hours to fall.

AMPK (weeks): AMPK is inversely proportional to cellular stored energy (rises as cellular energy stores of ATP are depleted) and only increases with prolonged energy intake. Carbohydrates, fats, and proteins all promote ATP production, so AMPK is sensitive to all macronutrients.

Other Benefits of Intermittent Fasting

Of course, there are many other benefits to fasting than just longevity.

→ Intermittent Fasting and Weight Loss

Many people start intermittent fasting to lose weight, but, slowly, it’s because they enjoy fasting more.

Many people think that weight loss is to eat less and move more, eat less, and consume more, and you can lose weight, but, this dieting method of weight loss, is only in the short-term weight loss effect, not a long-term solution.

Long-term dieting to lose weight will also make the body’s metabolic rate drop, if long-term in a state of hunger, appetite is not satisfied, people will be more likely to overeat, and the result is likely to eat more than before, thus leading to regain weight.

Exercise can also lose weight, however, many people can not do it, and many people who exercise, will eat more, and may become fat. The underlying cause of obesity is a hormonal problem, and insulin is one of the most important factors contributing to obesity, and the key to weight loss lies in boosting insulin sensitivity.

Compared to dieting for weight loss, intermittent fasting is better for improving insulin sensitivity and better weight control. One study found that people in the intermittent fasting group lost more weight than those in the daily dieting group. In the short term, the fasting group had a significant advantage over dieters in terms of insulin levels, and weight loss, and in the long term, intermittent fasting is also safe and reliable.

Intermittent fasting can also speed up the body’s metabolism, and promote the conversion of white fat into brown fat, the more brown fat in the human body, the easier it is to lose weight. In addition, there are studies that have found that fasting can effectively reduce appetite and hunger, thus helping to lose weight.

→ Intermittent fasting can even improve athletic performance

One 6-week study used intermittent fasting on 12 athletes and tested their performance before and after fasting.

The results of the study found that after fasting, the athletes had lower heart rates, lower blood lactate levels, and less fatigue after performing the same intensity of exercise as they did before fasting. Moreover, body fat was reduced by 15.1% and muscle mass by only 2.91%.

Intermittent fasting also stimulates the production of growth hormone, which stimulates muscle growth. Growth hormone is a metabolism-promoting protein; growth hormone protects muscle and promotes metabolic homeostasis, and fasting induces and promotes these effects of growth hormone.

A study from Intermountain Healthcare reported an average 13-fold increase in growth hormone secretion during a 24-hour fast in women, compared to a nearly 20-fold increase in men.