Non-invasive approaches like fasting and calorie restriction have become popular in weight management and longevity, largely due to their benefits for mitochondrial health. Mitochondria are essential for cellular function, playing a critical role in overall health and aiding in the body’s healing processes.
These practices can yield a range of benefits, including decreased chronic inflammation, improved gut and skin health, fat loss, and enhanced cellular function. When combined with personalised nutrition, regular exercise, and healthy lifestyle habits, they can lead to notable health improvements. By promoting mitochondrial health, these methods positively impact skin, brain, and body metabolism. Their effects in reducing inflammation, supporting aesthetic goals, optimising cellular function, promoting healing, aiding fat loss, and enhancing quality of life are significant.
Fasting involves abstaining from food for certain periods, which can range from intermittent fasting (e.g., the 16/8 method, where one fasts for 16 hours and eats within an eight-hour window) to extended fasting periods (lasting 24 hours or more). Caloric restriction, on the other hand, involves reducing daily caloric intake by a specific percentage, typically 20–40% of the daily recommendation, without causing malnutrition.
Both fasting and calorie restriction stimulate various metabolic and molecular changes, including improved insulin sensitivity, reduced inflammatory markers, and enhanced mitophagy/autophagy—a cellular process that removes damaged components from older cells, allowing them to be recycled or eliminated from the body.
Addressing inflammation is particularly valuable for patients recovering from surgery, traumatic experiences, and daily life stress. Chronic inflammatory contributors, such as processed foods, refined carbohydrates, lack of physical activity, excessive adipose tissue, poor sleep, and lifestyle factors like excessive alcohol or smoking, can cause prolonged inflammation, impacting healing and aesthetic results. While short-term inflammation aids in recovery, chronic inflammation can lead to long-term damage, affecting digestion, sleep, energy, mental processing, and overall health.
Weight loss also has beneficial effects on low-grade chronic inflammation, as it reduces pro-inflammatory white adipose tissue, which can contribute to systemic inflammation over time. Fasting and calorie restriction are ideal for people with conditions like type II diabetes, high cholesterol, those aiming to lose weight, and those seeking general health improvements. However, fasting should be approached under the guidance of an experienced healthcare provider, as it places stress on cortisol production and shifts metabolism from glucose to ketones.
Some individuals, particularly those with hormonal imbalances, eating disorders, or certain mental health conditions, may not tolerate fasting well. Additionally, people with blood sugar sensitivities may face challenges initially, so monitoring during the early stages of fasting is recommended.
The benefits of fasting on skin and brain health are increasingly recognised for their ability to reduce inflammation, aiding healing in the brain, gut, and body.
For example, Brain Health:
Cognitive support and neuroprotection: Fasting and calorie restriction enhance brain-derived neurotrophic factor (BDNF), which supports neuron health, crucial for learning, memory, and cognitive function. Elevated BDNF is thought to help protect against neurodegenerative conditions.
Enhanced mitochondrial function: These methods support mitochondrial biogenesis and efficiency, which boosts energy production, reduces oxidative stress, and enhances cognitive performance, potentially slowing age-related decline.
Reduced neuroinflammation: Fasting and calorie restriction modulate immune responses, decreasing inflammatory markers and promoting anti-inflammatory molecules, thereby supporting neuronal health and cognitive function.