Health
Intermittent fasting’s real benefit may come after you start eating again
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Research continues to uncover new details on how fasting may help extend life.
A new study published in the journal Nature Communications investigated how intermittent fasting can boost longevity in small worms often used in aging research.
Researchers from the University of Texas Southwestern Medical Center in Dallas compared worms that were fed normally to those that underwent a 24-hour fast in early adulthood and were then fed again, according to a press release.
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The scientists measured a variety of factors, including stored fat, gene activity related to fat metabolism and lifespan.
The results showed that the life-boosting benefit did not depend on the fasting itself but on the body’s behavior after eating again.
Experts say sustainability is key when choosing a long-term weight-loss strategy. (iStock)
Study lead Peter Douglas, associate professor of molecular biology and a member of the Hamon Center for Regenerative Science and Medicine at UT Southwestern, suggested that these discoveries “shift the focus toward a neglected side of the metabolic coin – the re-feeding phase.”
“Our data suggest that the health-promoting effects of intermittent fasting are not merely a product of the fast itself, but are dependent on how the metabolic machinery recalibrates during the subsequent transition back to a fed state,” he said.
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“Our findings bridge a gap between lipid metabolism and aging research,” he added. “By targeting aging, the single greatest risk factor for human disease, we move beyond treating isolated conditions toward a preventive model of medicine that enhances quality of life for all individuals.”
Lauri Wright, director of nutrition programs at the University of South Florida’s College of Public Health, called this a “high-quality” study that adds an “important nuance to how we think about fasting and longevity.”
Intermittent fasting typically involves limiting meals to an eight-hour daily window or fasting every other day. (iStock)
The benefits of the refeeding phase after fasting were “especially interesting,” Wright, who was not involved in the study, told Fox News Digital.
“The researchers showed that longevity was linked to the body’s ability to turn off fat breakdown after fasting, allowing cells to restore energy balance,” she reiterated.
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“From a scientific standpoint, that’s a meaningful shift because it suggests fasting is not just about burning fat, but about metabolic flexibility.”
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Fasting may support longevity through triggering metabolic switching, enhancing cellular repair and stress resistance and improving markers like insulin sensitivity, research shows.
Limitations and cautions
Although this study provides “important insight” on the power of refeeding, Wright noted that the findings should be approached with caution, as the study was done on worms and cannot always be translated to humans.
“Additionally, it explains how a process might work in a controlled lab condition rather than real-world eating behaviors,” she added as a limitation. “Finally, the study is short-term and doesn’t give us the long-term translation on lifespan outcomes.”
The review found intermittent fasting was barely more effective than doing nothing, according to the study authors. (iStock)
Wright cautioned that fasting is “not a magic solution for longevity, and how you eat overall matters more than when you eat.”
“I advise, first and foremost, to focus on diet quality, including a variety of fruits and vegetables, healthy fats and minimally processed foods,” she said.
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For those who are considering fasting, it’s better to stick with a moderate plan — like a 12- to 14-hour overnight fast — rather than going to extremes, Wright said. After fasting, she recommends focusing on well-balanced meals.
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Several groups of people should be cautioned against fasting, according to Wright, including those with diabetes who are on insulin or hypoglycemic medications, those who are pregnant or breastfeeding, anyone with a history of eating disorders and older adults at risk of malnutrition.
Anyone considering intermittent fasting should consult with a doctor before starting.
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A simple lifestyle adjustment could potentially slow down the body’s biological aging process, according to new research.
The study, published in the journal Aging, investigated how a diet change and easy exercise regimen affected men between the ages of 50 and 74 over a three-month period.
Researchers designed a clinical trial involving 48 overweight men in Japan. Over a 12-week period, half of the participants followed a strictly structured wellness routine, while the other half maintained their usual habits.
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For the intervention group, the routine required consuming 100 grams of plain yogurt every day.
This group also received individualized dietary counseling that advised them to curb overeating, avoid excessive snacking and cut out sugary drinks.
A simple lifestyle adjustment could potentially slow down the body’s biological aging process, according to new research. (iStock)
They were also instructed to walk or use a stepper machine for roughly 30 minutes a day, at least three days each week.
To measure the impact of these changes, the scientists collected blood samples from all participants before and after the study, and also analyzed DNA for chemical changes that act as indicators of cellular age.
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Specifically, they used a measurement tool called DunedinPACE. Rather than assessing a person’s chronological age in years, this tool calculates the precise rate at which an individual’s body is currently aging.
The men who consumed the probiotic yogurt, adjusted their diets and exercised showed a statistically significant reduction in their pace of aging compared to the control group, the researchers said.
The anti-aging benefits cannot be attributed to any single component on its own due to the variety in the study, the researchers noted. (iStock)
On average, the speed of their biological aging slowed by approximately 2.2%. This reduction is roughly comparable to the slowing of biological aging observed in a previous two-year U.S. study, in which participants reduced their daily calorie intake by 25%.
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This reduction in aging speed happened independently of weight loss , meaning it did not directly correlate with changes in the participants’ body mass index or the exact number of exercise sessions they logged.
The researchers also recorded a noticeable improvement in a specific DNA marker that is linked to kidney function.
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Because this study combined three distinct factors — probiotics, diet and exercise — the authors concluded that the anti-aging benefits cannot be attributed to any single component. Instead, the slowed aging rate appears to be the result of a combined effect.
The reduction in aging speed happened independently of weight loss, the study found. (iStock)
The researchers also acknowledged clear limitations of the study, including its small sample size and short duration. Also, the participant pool was restricted to overweight men of a single nationality.
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More research is needed to determine whether these short-term biological shifts can translate into permanent, long-term health benefits, the study stated.
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The simple act of noting how fast your heart is beating while you’re at rest may be the key to measuring your overall health.
Resting heart rate is defined by Mayo Clinic as the number of times your heart beats each minute while you’re awake, calm and not moving.
A normal resting heart rate ranges from 60 to 100 beats per minute for adults. A slower resting heart rate means the heart does not have the work as heard to pump blood through the body — something typical of someone who is more fit.
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Athletes who are very fit may have a resting heart rate closer to 40 beats per minute, according to Mayo Clinic.
Your resting heart rate can vary due to a variety of factors, including age, physical activity levels, sleep health, smoking, cardiovascular disease, high cholesterol, diabetes, stress, anxiety, hormones, body type and certain medications.
A normal resting heart rate ranges from 60 to 100 beats per minute for adults, according to medical experts. (iStock)
But a resting heart rate that’s often too high or too low may signal a health issue.
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A high resting heart rate, even if it’s slight, is usually a sign that something else may be going on in the body, such as anemia, an infection or a thyroid problem, according to Cleveland Clinic.
A high resting heart rate, even if it’s slight, is usually a sign that something else may be going on in the body. (iStock)
If your heart rate is regularly above 100 beats per minute, this is a sign to talk with your heart care provider.
The same advice applies if you are not a trained athlete and your resting heart rate is frequently below 60 beats per minute.
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Talk to your doctor if other symptoms such as fainting, dizziness or shortness of breath occur.
How to measure your heart rate
You can check your own heart rate by tracking your pulse on your wrist or neck. The best time of day to measure resting heart rate is first thing in the morning, says Mayo Clinic.
Place your index and middle fingers inside the wrist below the thumb, to feel the radial artery; or, do so on the side of the neck, to feel the carotid artery.
Place your index and middle fingers on the side of the neck, to feel the carotid artery — and count how many beats per minute. (iStock)
Count the number of times your pulse beats in 15 seconds, then multiply this number by four to calculate beats per minute.
Wearable devices can also detect and track resting heart rate, although this may not always be accurate.
How to lower your heart rate
If your resting heart rate is higher than normal, there are a few ways to work toward lowering it.
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Vigorous exercise is “the best way” to lower your resting heart rate and increase the heart’s aerobic capacity and max heart rate, according to Harvard.
For those who don’t exercise regularly, it’s important to work your way up in difficulty when following a new workout routine.
Vigorous exercise is “the best way” to lower your resting heart rate, Harvard Health says. But it’s vital to work your way up carefully. (iStock)
Some medications, such as beta blockers, can also lower heart rate. In the same way, managing stress through holistic methods such as meditation or yoga can also help.
Cleveland Clinic also recommends cutting back on harmful substances such as drugs and alcohol, which can dehydrate you and raise your heart rate.
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Adequate sleep can also help bring your heart rate down, in addition to maintaining a healthy weight.
Cardiologist Tamanna Singh, M.D., shared with Cleveland Clinic that lowering your heart rate takes time as various lifestyle changes kick in.
Managing stress through holistic methods such as meditation or yoga can help lower your resting heart rate,
“Just like building your biceps and triceps, it takes time for your heart to become stronger,” the doctor said.
Singh recommended focusing on heart rate patterns rather than dialing in on just the number.
Take note of how your heart rate changes after eating certain foods, when you’re dehydrated or after you’ve begun a new exercise or stress management routine.
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“If you notice that your heart rate is consistently over 100, mention it to your doctor, especially if you’ve tried making lifestyle changes and they don’t seem to be working,” she said.
“Your resting heart rate isn’t the be-all, end-all of your health, but it’s definitely a marker that you should pay attention to.”
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