If You're a Man Over 40, You Should Be Intermittent Fasting

Written By Lennart Viðbjørg

Hey guys. You eat too much. You could get away with it when you were younger, but those days are over. Your former waistline is gone–replaced by “The Great Widening–” an increasing fat ring around your waist that wants to turn you into a pear-shaped couch potato. However, all is not lost! There is a miracle solution that is absolutely free! And it will help so much more than your waistline!

Intermittent Fasting (IF) has physiological, metabolic, and even psychological benefits for men. It is also great for most women, however IF can sometimes impact hormone balance in women, leading to disruption in menstrual cycles, potentially affecting fertility. For women past the child-bearing years, it can affect energy levels and cause mood swings. However, these side effects vary from individual to individual–and IF is still worth trying for women who want to lose weight–just proceed with caution, keeping in mind these potential side effects. 

First, let’s define IF–there are many different protocols, but we recommend 12/12 (eating in a 12-hour window and fasting for 12 hours), 16/8 (eating in an eight-hour window and fasting for 16 hours), and longer fasts from one to three days. 

Next, let’s break down the benefits to your body and mind:

Cognitive and Brain Health

  1. Improved mental clarity and focus. You become more alert during fasting, due to increased norepinephrine and stable blood sugar.

  2. Increased production of brain-derived neurotrophic factor (BDNF) This is a protein linked to neuroplasticity and protection against neurodegenerative diseases like Alzheimer’s and Parkinson’s.

  3. Neuroprotection and resilience to stress. Fasting triggers mild cellular stress responses that make neurons more resistant to oxidative stress.

  4. Reduction in neuroinflammation. Fasting lowers inflammatory cytokines, which may benefit brain health and mood regulation. Inflammatory cytokines are small proteins that can negatively affect the body’s immune responses to injuries and diseases like cancer. 

Metabolic and Hormonal Benefits

  1. Improved insulin sensitivity. Fasting reduces fasting insulin and improves glucose control, paving the way to weight loss and even curing Type 2 Diabetes.

  2. You burn fat. The body shifts to burning fat for energy, promoting ketone production. This is a built-in evolutionary tool that designs humans that can go for periods without eating, if the hunting and gathering is not going so well. Your body is not designed to have a non-stop stream of food.  It’s literally built to thrive during periods of fasting.

  3. Weight loss and reduced body fat.  This especially includes visceral fat, which is linked to metabolic disease.

  4. Improved lipid profile. Intermittent Fasting can reduce LDL cholesterol, triglycerides, and increase HDL.

  5. Reduced blood pressure. Some studies show modest but meaningful drops in systolic and diastolic pressure.

Cellular and Molecular Effects

  1. Autophagy activation. Fasting stimulates the body’s natural “cell-cleaning” process, recycling damaged proteins and organelles at the cellular level.

  2. Reduced oxidative stress.This includes lower production of reactive oxygen species (ROS) and better antioxidant defense.

  3. Improved mitochondrial health. Fasting increases mitochondrial efficiency and biogenesis–-rebuilding these precious energy powerhouses of the cells.

  4. Increased growth hormone secretion. Yes! Contrary to popular opinion, fasting actually supports muscle building and maintenance by bathing the body in growth hormone. 

Cardiovascular Health

  1. Fasting lowers inflammation as well as levels of C-reactive protein (CRP), a marker of cardiovascular health risk.

  2. Improved endothelial function. The endothelium is the thin layer of cells lining the blood vessels. It plays a crucial role in regulating blood flow, blood pressure, and the formation of blood clots.

  3. Reduced atherosclerosis risk factors. Through combined effects on lipids, inflammation, and insulin sensitivity.

Longevity and Aging

  1. Extended lifespan has been shown in rodents, worms, and monkeys; with human data pointing to the same result: a longer life.

  2. Improved biomarkers of aging, including lower insulin, lower IGF-1 (Insulin-like Growth Factor 1, which reduces malignant cell growth and cell aging) , and mTOR signaling (Mechanistic Target of Rapamycin, a key regulator of cell growth, protein synthesis, and metabolism)  all linked to slower cellular aging.

  3. Reduction in cancer risk. Research suggests fasting can make cells more resilient to stress and less prone to tumor growth, and through the autophagy process, cancer cells 

Physical Health and Fitness

  1. Preserved muscle mass– especially when combined with resistance training.

  2. Better endurance performance. Once fat-adapted, athletes use fat stores more efficiently.

  3. Reduced inflammation in joints and tissues, combatting conditions like arthritis.

Psychological and Behavioral Benefits

  1. Improved relationship with food. Research indicates less emotional eating and greater awareness of hunger cues while fasting.

  2. Mood stabilization through ketone metabolism, reduced glycemic fluctuations, and reduced neuroinflammation.

  3. Enhanced sense of discipline and control. The structured eating pattern can improve self-regulation and mindfulness, giving you a new sense of control about when and what you eat.

In summary, your body is built for periods of fasting. Since the time of us being hunter/gatherers, a cascade of benefits have occurred at the cellular level to give us increased energy and sharpen our skills for finding food, while cleaning out our cells of many things that affect the way we age. So, give a precious gift to your body, mind, and spirit–and give Intermittent Fasting a try.

Until next time

Scott and Lennart

Lennart Viðbjørg
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