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 of the brain and Alzheimer's disease at Johns Hopkins University. He was intrigued by the concept of intermittent fasting, a pattern of eating that alternates between periods of eating and not eating, which was shown to increase the lifespan of rats. His team investigated whether this could also protect brain cells and maintain brain function in diseases like Alzheimer's, Parkinson's, and stroke. Their findings were positive.

As time went on, more research supported the benefits of intermittent fasting. A 2023 study from the University of California San Diego demonstrated that time-restricted eating could improve brain health and memory in mice with Alzheimer's. Intermittent fasting has many forms, such as the 16:8 method, where you fast for 16 hours and eat within an 8-hour window, or the 5:2 diet, where you eat normally for five days and limit calories on two non-consecutive days. Mark Mattson himself follows an 18:6 fasting schedule, where he skips breakfast, exercises, and eats all his meals between noon and 6 pm.

Intermittent fasting isn't just a diet trend; it's a lifestyle that can help with various health issues, including diabetes, obesity, heart disease, and potentially cancer. It's becoming a key player in promoting healthy longevity. Mattson's book, 'The Intermittent Fasting Revolution,' explains that fasting can be particularly beneficial 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 problem common in early Alzheimer's. Fasting also promotes autophagy, which cleans out cellular debris and can reduce harmful protein build-up associated with Alzheimer's. To start intermittent fasting, it's recommended to ease into it gradually, focus on nutritious foods, and begin with light exercise. With time, the body adapts to this new eating pattern, which could lead to improved health and well-being.