IS FASTING THE BEST WAY TO SLOW AGING?

Autophagy, often hailed as the body's internal clean-up process, helps remove damaged cells and replace them with healthier ones. This process has become a focal point for anti-aging discussions, with many linking it to fasting. But is fasting really the best way to trigger autophagy and slow aging?

Research suggests that while fasting can help, resistance training may be a more sustainable and effective method. Autophagy doesn’t have an on/off switch—it functions more like a dimmer, constantly working at various levels throughout the day. While fasting can support this process, it’s hard to pinpoint whether the benefits come from not eating or simply from reducing calorie intake.

Interestingly, studies have shown that cutting calories is just as effective as time-restricted eating for promoting autophagy. So, you don’t necessarily need to fast to stimulate cellular cleansing.

On the other hand, resistance training is a powerful tool for anti-aging. The stress it places on muscles not only clears out damaged cells but also promotes muscle growth and overall longevity. Additionally, resistance training enhances mitochondrial health—the energy powerhouses of our cells—further supporting cellular health and slowing the aging process.

Nutrition: How Fiber Protects Your Body

Fiber does much more than aid digestion; it can significantly reduce your risk of cancer and cardiovascular diseases. A study of nearly 90,000 people found that those who consumed the most fiber experienced up to a 30% reduction in all-cause mortality compared to those who ate the least. Consuming at least 25 grams of fiber daily can reduce your risk of cancer mortality by 23%, and increasing your fiber intake by 10 grams per day can lower your colorectal cancer risk by 10%.

Fiber helps regulate cholesterol, blood sugar, and inflammation—key factors in preventing chronic diseases. The most beneficial sources of fiber come from whole grains, fruits, and vegetables, so aim for 25-35 grams of fiber daily for optimal health benefits.

Conclusion

While fasting is often touted as a way to boost autophagy and slow aging, resistance training and caloric reduction offer more reliable long-term results. Incorporating regular strength training into your routine and maintaining a balanced diet rich in fiber can help promote cellular health and longevity, making these strategies essential components of your anti-aging toolkit.

The Bodyweight Team