Regular fasting, like intermittent fasting where you eat during certain hours or skip meals on specific days, shows promise in lowering the risk of chronic diseases such as diabetes, heart disease, and even brain-related conditions like Alzheimer’s. Studies point to how it triggers helpful changes in the body, like better fat burning, lower inflammation, and improved cell repair.
When you fast regularly, your body shifts from using sugar for energy to burning stored fat. This metabolic switch helps cut insulin levels, making cells more sensitive to insulin and reducing the chance of type 2 diabetes.[4] For example, reviews of multiple studies found fasting lowers insulin resistance, especially alongside weight loss, which fights conditions like fatty liver and polycystic ovary syndrome.[4] One meta-analysis confirmed fasting regimens significantly improve blood sugar control.[5]
Fasting also eases heart risks. In a study of overweight adults doing prolonged water-only fasting for about 17 days, blood pressure dropped sharply, and benefits like lower bad cholesterol (LDL) and inflammation markers stuck around even after eating resumed.[1] Animal studies back this, showing fasting resets systems that control blood pressure and boosts anti-aging proteins.[1] Overall, less body fat from fasting cuts risks for diabetes, high cholesterol, high blood pressure, and heart disease.[2]
On the brain side, fasting promotes autophagy, a cleanup process where cells break down damaged parts and make new healthy ones. Research from Harvard links this to longer healthy life and less Alzheimer’s risk by slowing cell damage.[2] It activates pathways like AMPK and sirtuins that fight oxidative stress, repair DNA, and protect neurons, potentially delaying age-related decline.[3]
Even combining fasting with other approaches amplifies benefits, like better fat use and inflammation reduction for longer healthspan.[3] Human data shows lower growth factors linked to aging and stronger stem cell activity.[3]
Not everything is perfect. Hunger might spike at first, leading to overeating if not managed, and extreme stress could slow activity.[2] Adaptation happens over time, with studies during Ramadan fasting showing initial hunger dips back to normal.[6] Always check with a doctor, especially if you have health issues, as fasting works best with healthy eating and exercise.[4]
Sources
https://pmc.ncbi.nlm.nih.gov/articles/PMC12736288/
https://www.bangkokhospital.com/en/bangkok/content/intermittent-fasting
https://pmc.ncbi.nlm.nih.gov/articles/PMC12730251/
https://www.massgeneralbrigham.org/en/about/newsroom/articles/pros-and-cons-of-intermittent-fasting
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1664811/full
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1718105/full
