Short-term and Long-term Benefits of Intermittent Fasting
Dr. Nooshin K. Darvish
Quick Article Summary
Intermittent fasting triggers distinct benefits depending on the timeframe: short-term gains include autophagy, DNA repair, and reduced insulin, while long-term practice improves insulin sensitivity, lowers inflammation, and builds disease resilience. Equally important is the refeeding period after a fast, which drives protein synthesis, mitochondrial biogenesis, and neuroplasticity.
One of the easiest and most effective ways to activate cellular health and slow aging is through the use of intermittent fasting. Intermittent fasting means fasting periodically throughout the week or month. It usually comprises of 13-24 hours (usually 13-17 hours) of overnight fasting 1-3 times per week.
Modern day researchers have identified the health benefits of short-term intermittent fasting (fasting once in a while and not regularly) in promoting longevity and wellbeing. Below is a list of benefits for intermittent fasting.
Short-Term Benefits of Intermittent Fasting
Mitochondrial resilience
Activation of anti-oxidant processes
Increased autophagy
Increased DNA repair
Increase ketones for optimum weight management, complementing a ketogenic Mediterranean lifestyle
Improves brain health
Decrease insulin
Decrease mTOR
Decrease protein synthesis
Cellular and organ resistance to stress
Keep in mind that the days that one eats after the fast (the re-feeding or feasting period) provide a significant benefit to cellular health and longevity. Re-feeding in some instances can be more beneficial than the fast itself to improving brain neuroplasticity, protein synthesis, and muscle growth. Listed below are benefits of re-feeding after fasting.
Benefits of Refeeding After Fasting
Increased glucose (required for brain function and cellular energy)
Increase insulin
Increase mTOR
Increase protein synthesis
Increase mitochondrial biogenesis
Decreased ketones
Decreased autophagy
Cellular growth and plasticity, tissue and structural remodeling
When intermittent fasting (fasting 1-3x per week) becomes part of one’s regular lifestyle, significant health improvements are experienced. The list below outlines some of these physiological benefits of intermittent fasting to empower you to make fasting a regular part of your lifestyle.
Long-Term Benefits of Regular Intermittent Fasting
Increase insulin sensitivity (decrease risk of diabetes and cancer)
Increase heart rate variability
Improve fat metabolism (lower cholesterol)
Improve gut microbiome
Reduce belly fat
Reduce inflammation (reduced risk of chronic disease and cancer). Intermittent fasting is also recognized as a key senotherapeutic for slowing cellular aging.
Improve in blood pressure
Physical, mental, and emotional Resilience
Disease Resilience
To learn more about fasting and other longevity practices to improve your health and hormones, pick up a copy of
The Golden Gate: Unleash Your Feminine Powers to Graceful Aging.
You may wish to consult one of our Holistique physicians for a comprehensive evaluation and a personalized naturopathic regenerative treatment plan.
About the Author
Naturopathic physician with 30+ years in regenerative and integrative medicine at Holistique Medical Center in Bellevue, WA.
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