How intermittent fasting may protect brain health and help extend longevity – expert tips on how to begin and how long to fast for

In the late 1980s, a researcher named Mark Mattson began exploring the aging process of the brain and the mechanisms behind Alzheimer's disease. Working at Johns Hopkins University, he noticed that a dietary pattern known as intermittent fasting, which involves alternating between eating and fasting periods, could potentially increase the lifespan of lab rats. His team hypothesized that this approach might also protect brain cells and maintain brain function in diseases like Alzheimer's, Parkinson's, and after strokes. Their research confirmed that intermittent fasting was indeed beneficial.

Intermittent fasting has become more popular over the years and can be practiced in various forms. The 16:8 method involves fasting for 16 hours and eating within an 8-hour window. The 5:2 diet allows for normal eating five days a week, with calorie restriction on two non-consecutive days. Other methods include fasting for 24 hours once or twice a week, fasting every other day, or the 'warrior diet,' which consists of a 20-hour fast followed by a large evening meal. Mattson himself follows an 18:6 fasting schedule, where he exercises in the late morning and eats all his meals between noon and 6 pm.

The health benefits of intermittent fasting are extensive, including improvements in conditions like diabetes, obesity, heart disease, and possibly cancer. Mattson's research suggests that fasting can be particularly advantageous for brain health. During fasting, the body produces ketones, which are an efficient fuel for brain cells, especially when they have trouble using glucose due to insulin resistance, a common issue in Alzheimer's. Fasting also promotes autophagy, a process that cleans out cellular debris and can reduce harmful protein build-up associated with Alzheimer's. Additionally, it stimulates the production of BDNF, a protein that supports learning, memory, and the growth of new connections between brain cells. To start intermittent fasting, it's recommended to ease into it gradually, focus on nutritious foods, and engage in light exercise until the body adjusts to the new eating pattern.