Chapter 11: Intermittent Fasting - The Silent Pause
Summary: A 12-hour fast can ease knee pain and fatigue for seniors over 50—here’s how it worked for me, and how it can help you.
In 2014, I’d shed 100 pounds with keto, but inflammation lingered—a silent thief stealing my clarity. I felt the ache of age, much like a beautiful woman I know, 63, whose knees throb with each step, her lungs scarred by five months of COVID. A barber down the street, a community fixture in his 50s, feels it too—his hands tremble mid-cut, fatigue weighing him down. At 77, I’m driven to help them reclaim their melody, as I did mine, inspired by a laugh I’ll never forget.
That year, I discovered intermittent fasting—a 12-hour window, eating from 8 AM to 8 PM. The first week was tough; hunger gnawed at me during late-night writing sessions, a reminder of my tech days chaining Linux boxes. But by week two, a silent pause emerged—my mind sharpened, my joints eased. The Hallmarks of Aging reveal why: fasting triggers autophagy, clearing damaged cells to fight inflammation and boost energy [López-Otín et al., 2013]. Before COVID, I taught myself microbiology, learning how cellular stress drives aging’s toll—her pain, his exhaustion. Fasting became my rhythm to counter that discord, a beat I now share with them.
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The Science Behind This Chapter: Fasting reduces inflammation and supports mitochondrial function, key hallmarks of aging [López-Otín et al., 2013, 2023]. A 2023 study shows chemical cocktails can enhance these effects, reversing cellular age [Yang et al., 2023].
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The Road Ahead: Next, I’ll explore how exercise (Chapter 12) and sleep (Chapter 13) can further restore vitality. Start with Chapter 1: [link]. Share this with someone over 50 who needs a health reset—let’s reverse aging together.
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© Tom Adelstein Copyright 2025, All Rights Reserved
Chapter 11: Intermittent Fasting - The Silent
Pause
In the symphony of life, sometimes the most profound moments aren't notes but the spaces between them—the pauses that give meaning to the melody. As I deepened my journey into age reversal, I discovered that one of these meaningful pauses had a name: intermittent fasting. It's not just another diet trend but a fundamental reset of our body's ancient rhythms.
When I first encountered the concept in 2014, skepticism filled
me. At 66, I had lived through countless nutritional fads- each
promising transformation but delivering disappointment. You know the
ones I mean- those miracle diets we all tried in the '80s and '90s
that left us hungry and cranky! Yet something about this approach
resonated with the scientist in me, the curious boy who once
dissected frogs and now found himself dissecting research papers in
his seventies.
Chapter 11: Intermittent Fasting - The Silent Pause
When I first encountered the concept in 2014, skepticism filled me. At 66, I had lived through countless nutritional fads- each promising transformation but delivering disappointment. You know the ones I mean- those miracle diets we all tried in the '80s and '90s that left us hungry and cranky! Yet something about this approach resonated with the scientist in me, the curious boy who once dissected frogs and now found himself dissecting research papers in his seventies.
My Fasting Journey
I didn't enter intermittent fasting dramatically. My journey began
modestly but evolved into a more focused approach over time. Today, I follow a One-Meal-A-Day (OMAD) protocol, eating at 2 p.m. daily. I also practice a 5:2 pattern with my protein sources—five days of
beef followed by two days of salmon.
This structured approach emerged gradually as I discovered what
worked best for my body. The elegance of this system appeals to me.
Though I maintain a specific schedule, I focus on timing rather than
calorie counting. But make no mistake—simple doesn't mean easy,
especially in the beginning.
Those first few weeks tested my resolve. For decades, I had fueled
late-night writing sessions with midnight snacks—a habit I formed
during my tech career when code flowed best in the quiet hours. My
stomach protested this new arrangement with growls that echoed
through my silent home office around 11 PM, a biological alarm clock
set to an old schedule. The transition to my current OMAD protocol at
2 PM came gradually as I experimented with different eating windows
and discovered what optimized my energy and focus.
"The body remembers," I wrote in my journal during those
early days. "It holds time in its cells, and changing these
patterns means convincing trillions of tiny clocks to reset."
Rather than fight these hunger pangs, I began to welcome them as
signals of the healing process underway. Each twinge became less annoying and a reminder: my body was cleaning house.
The metaphor wasn't far from literal truth- autophagy, the body's
cleanup crew triggered by fasting, likely ramped up as my insulin
levels dropped during those fasting hours. Think of it like the night
shift at a factory, sweeping up after the day workers go home.
I didn't enter intermittent fasting dramatically. My journey began modestly but evolved into a more focused approach over time. Today, I follow a One-Meal-A-Day (OMAD) protocol, eating at 2 p.m. daily. I also practice a 5:2 pattern with my protein sources—five days of beef followed by two days of salmon.
This structured approach emerged gradually as I discovered what worked best for my body. The elegance of this system appeals to me. Though I maintain a specific schedule, I focus on timing rather than calorie counting. But make no mistake—simple doesn't mean easy, especially in the beginning.
Those first few weeks tested my resolve. For decades, I had fueled late-night writing sessions with midnight snacks—a habit I formed during my tech career when code flowed best in the quiet hours. My stomach protested this new arrangement with growls that echoed through my silent home office around 11 PM, a biological alarm clock set to an old schedule. The transition to my current OMAD protocol at 2 PM came gradually as I experimented with different eating windows and discovered what optimized my energy and focus.
"The body remembers," I wrote in my journal during those early days. "It holds time in its cells, and changing these patterns means convincing trillions of tiny clocks to reset."
Rather than fight these hunger pangs, I began to welcome them as signals of the healing process underway. Each twinge became less annoying and a reminder: my body was cleaning house. The metaphor wasn't far from literal truth- autophagy, the body's cleanup crew triggered by fasting, likely ramped up as my insulin levels dropped during those fasting hours. Think of it like the night shift at a factory, sweeping up after the day workers go home.
Easing Into OMAD 5:2
I started with a 16:8 fast to ease into my current OMAD 5:2
protocol. For beginners over 50, I recommend this gradual approach, too. I first skipped breakfast, limiting my eating window to eight
hours daily. After two weeks, I shortened this to six hours, then
four, before attempting my first full OMAD day. During longer fasts, I discovered that warm water with lemon or herbal teas tamed hunger pangs. When I felt light-headed, I added a pinch of salt to my
water—this simple trick stabilized my energy immediately. Remember:
your body needs time to adapt. I scheduled my single meal at 2 PM
because my energy peaked afterward, but you might find a different
time works better for your rhythm.
I started with a 16:8 fast to ease into my current OMAD 5:2 protocol. For beginners over 50, I recommend this gradual approach, too. I first skipped breakfast, limiting my eating window to eight hours daily. After two weeks, I shortened this to six hours, then four, before attempting my first full OMAD day. During longer fasts, I discovered that warm water with lemon or herbal teas tamed hunger pangs. When I felt light-headed, I added a pinch of salt to my water—this simple trick stabilized my energy immediately. Remember: your body needs time to adapt. I scheduled my single meal at 2 PM because my energy peaked afterward, but you might find a different time works better for your rhythm.
Unexpected Gifts
By month three, something remarkable happened. The hunger pangs
subsided, replaced by a mental clarity that reminded me of my younger
days. My morning writing sessions—once foggy until the second cup of coffee—began to shine with lucidity from the first moment I sat
at my desk.
As I progressed toward my current OMAD protocol, the benefits
amplified. More surprising were the changes in my joints. The
stiffness that had become my morning companion began to soften. I
found myself moving with a fluidity I hadn't experienced in years. My
regular walks along Austin's winding paths became less about careful
navigation and more about joyful exploration.
"The body speaks in whispers before it shouts," a doctor
once told me. Mine whispered gratitude. My doctor said this years
ago, and I felt the truth when my knees stopped complaining on
those morning walks.
Blood tests confirmed what my body told me: inflammatory markers decreased, and insulin sensitivity improved. My doctor raised his eyebrows at the numbers moving in directions he hadn't seen in patients my age.
During my checkup, he said, "Whatever you're doing, keep doing it." I just smiled. Sometimes, the simplest
changes yield the most profound results.
By month three, something remarkable happened. The hunger pangs subsided, replaced by a mental clarity that reminded me of my younger days. My morning writing sessions—once foggy until the second cup of coffee—began to shine with lucidity from the first moment I sat at my desk.
As I progressed toward my current OMAD protocol, the benefits amplified. More surprising were the changes in my joints. The stiffness that had become my morning companion began to soften. I found myself moving with a fluidity I hadn't experienced in years. My regular walks along Austin's winding paths became less about careful navigation and more about joyful exploration.
"The body speaks in whispers before it shouts," a doctor once told me. Mine whispered gratitude. My doctor said this years ago, and I felt the truth when my knees stopped complaining on those morning walks.
Blood tests confirmed what my body told me: inflammatory markers decreased, and insulin sensitivity improved. My doctor raised his eyebrows at the numbers moving in directions he hadn't seen in patients my age.
During my checkup, he said, "Whatever you're doing, keep doing it." I just smiled. Sometimes, the simplest changes yield the most profound results.
The Science Behind the Experience
My fascination with microbiology—a self-study journey I embarked on years before COVID-19 made everyone an amateur virologist—helped me understand what happened beneath the surface.
I learned that intermittent fasting wasn't merely about weight
management but also about fundamental cellular processes. Extending the time between meals allows our bodies to shift
from constant digestion to essential maintenance.
This maintenance includes autophagy, a process where cells digest and recycle damaged components. Think of it as your body's recycling program, turning cellular trash into treasure. In 2016, Yoshinori Ohsumi was awarded the Nobel Prize in Medicine for discovering
these mechanisms, validating what ancient healing traditions had
intuited for centuries.
The research connecting fasting to longevity is becoming increasingly compelling. Studies reveal that fasting activates special proteins that help you live longer and reduce the "rust" that builds up in your cells as you age.
But perhaps most fascinating is how fasting addresses two critical
hallmarks of aging: chronic inflammation (the persistent internal
irritation that damages tissues) and mitochondrial dysfunction (when
our cellular energy factories start to sputter).
My fascination with microbiology—a self-study journey I embarked on years before COVID-19 made everyone an amateur virologist—helped me understand what happened beneath the surface.
I learned that intermittent fasting wasn't merely about weight management but also about fundamental cellular processes. Extending the time between meals allows our bodies to shift from constant digestion to essential maintenance.
This maintenance includes autophagy, a process where cells digest and recycle damaged components. Think of it as your body's recycling program, turning cellular trash into treasure. In 2016, Yoshinori Ohsumi was awarded the Nobel Prize in Medicine for discovering these mechanisms, validating what ancient healing traditions had intuited for centuries.
The research connecting fasting to longevity is becoming increasingly compelling. Studies reveal that fasting activates special proteins that help you live longer and reduce the "rust" that builds up in your cells as you age.
But perhaps most fascinating is how fasting addresses two critical hallmarks of aging: chronic inflammation (the persistent internal irritation that damages tissues) and mitochondrial dysfunction (when our cellular energy factories start to sputter).
Two Readers, Two Journeys
I often think of two readers who reached out after earlier
chapters: Margaret and Richard.
Margaret, 63, winced as she watched her beloved golden retriever,
Samson, wait expectantly by the door. Her knee pain, which has worsened since her divorce and is complicated by post-COVID lung issues, prevented their daily walks. "I want my brain back," she wrote in her
email. "I want my breath back." Margaret decided to try a
modified version of my fasting protocol, hoping she might again
feel Samson's leash in her hand as they rounded their favorite
corner. She began with a simple 14-hour overnight fast, gradually
extending the window while tracking how her inflammation responded.
Then there's Richard, a barber in his late fifties who trims my
increasingly rebellious silver hair. Richard noticed his customers
dwindling as his hands trembled slightly by afternoon, making precise
fades difficult. "I'm always exhausted," he confided during
my last haircut. "Been cutting hair for thirty years, and lately
it feels like I'm running on fumes by noon." After reading my
early chapters, Richard chose to fast, aiming to steady his hands by
addressing what science calls mitochondrial dysfunction—the
cellular energy crisis underlying his fatigue.
I recognized in Margaret's symptoms the hallmark of chronic
inflammation—that persistent, low-grade fire that doesn't truly heal but slowly consumes. The research is clear: Inflammation lies at the heart of nearly every age-related disease, from arthritis to cognitive decline. López-Otín and colleagues identified it as a primary hallmark of aging in their groundbreaking 2013 paper and updated 2023 research.
Richard's fatigue pointed to another aging hallmark: mitochondrial
dysfunction. These energy factories in our cells gradually lose
efficiency as we age, producing less energy and more damaging waste
products. For Richard, this wasn't abstract science but the heavy
weight of scissors in his hand by day's end.
Both Margaret and Richard experienced what Skowronska-Krawczyk
described in her 2023 research as cellular stress- the underlying
driver that accelerates aging across systems.
What struck me was how intermittent fasting
might address their struggles through different
mechanisms.
For Margaret, a focused intermittent fasting approach, perhaps
even something as structured as my OMAD protocol, could reduce her body-wide inflammation by decreasing harmful inflammatory
signals and activating healing pathways. Even
modest fasting periods can significantly impact
inflammation, possibly helping her lung function and joint
pain. The extended fasting period of OMAD might provide even more substantial benefits.
For Richard, the same practice might give his cellular energy
factories a little nudge to work better- addressing his
fatigue at its source.
I often think of two readers who reached out after earlier chapters: Margaret and Richard.
Margaret, 63, winced as she watched her beloved golden retriever, Samson, wait expectantly by the door. Her knee pain, which has worsened since her divorce and is complicated by post-COVID lung issues, prevented their daily walks. "I want my brain back," she wrote in her email. "I want my breath back." Margaret decided to try a modified version of my fasting protocol, hoping she might again feel Samson's leash in her hand as they rounded their favorite corner. She began with a simple 14-hour overnight fast, gradually extending the window while tracking how her inflammation responded.
Then there's Richard, a barber in his late fifties who trims my increasingly rebellious silver hair. Richard noticed his customers dwindling as his hands trembled slightly by afternoon, making precise fades difficult. "I'm always exhausted," he confided during my last haircut. "Been cutting hair for thirty years, and lately it feels like I'm running on fumes by noon." After reading my early chapters, Richard chose to fast, aiming to steady his hands by addressing what science calls mitochondrial dysfunction—the cellular energy crisis underlying his fatigue.
I recognized in Margaret's symptoms the hallmark of chronic inflammation—that persistent, low-grade fire that doesn't truly heal but slowly consumes. The research is clear: Inflammation lies at the heart of nearly every age-related disease, from arthritis to cognitive decline. López-Otín and colleagues identified it as a primary hallmark of aging in their groundbreaking 2013 paper and updated 2023 research.
Richard's fatigue pointed to another aging hallmark: mitochondrial dysfunction. These energy factories in our cells gradually lose efficiency as we age, producing less energy and more damaging waste products. For Richard, this wasn't abstract science but the heavy weight of scissors in his hand by day's end.
Both Margaret and Richard experienced what Skowronska-Krawczyk described in her 2023 research as cellular stress- the underlying driver that accelerates aging across systems.
What struck me was how intermittent fasting might address their struggles through different mechanisms.
For Margaret, a focused intermittent fasting approach, perhaps even something as structured as my OMAD protocol, could reduce her body-wide inflammation by decreasing harmful inflammatory signals and activating healing pathways. Even modest fasting periods can significantly impact inflammation, possibly helping her lung function and joint pain. The extended fasting period of OMAD might provide even more substantial benefits.
For Richard, the same practice might give his cellular energy factories a little nudge to work better- addressing his fatigue at its source.
The Chemical Conversation
What fascinates me most about fasting is that it's not simply
about what we don't do but the chemical conversation it
starts within our bodies.
We shift the dialogue between our cells by extending the time between meals. Insulin levels drop, allowing fat cells to release
stored energy. It's like finally allowing your body to dip
into its savings account rather than constantly running on your
checking account.
But most exciting is how fasting might complement other
longevity approaches. A 2023 study by Yang and colleagues showed that
chemical reprogramming---using molecules to reset cellular
age---worked more effectively when combined with fasting-mimicking
conditions.
This suggests a powerful synergy: Fasting creates a cellular
environment more receptive to rejuvenation. It clears the canvas so
new patterns can emerge.
What fascinates me most about fasting is that it's not simply about what we don't do but the chemical conversation it starts within our bodies.
We shift the dialogue between our cells by extending the time between meals. Insulin levels drop, allowing fat cells to release stored energy. It's like finally allowing your body to dip into its savings account rather than constantly running on your checking account.
But most exciting is how fasting might complement other longevity approaches. A 2023 study by Yang and colleagues showed that chemical reprogramming---using molecules to reset cellular age---worked more effectively when combined with fasting-mimicking conditions.
This suggests a powerful synergy: Fasting creates a cellular environment more receptive to rejuvenation. It clears the canvas so new patterns can emerge.
My Ongoing Practice
Ten years since beginning this practice, my approach has evolved
significantly. What started as a modest time-restricted eating window
has transformed into my current OMAD protocol centered around a
single 2 PM meal, with a disciplined protein cycling pattern of beef
(5 days) and salmon (2 days).
I maintain balance rather than indulging on my two normal eating days each week. I savor two to three modest meals, focusing on
nutrient density rather than volume. I prioritize vegetables, lean
proteins, and healthy fats while avoiding processed foods that might
trigger inflammation. Interestingly, I discovered my digestion
functioned better when I maintained a twelve-hour overnight fast, even
on these "normal" days. I've found this rhythm prevents the
metabolic rollercoaster that often accompanies feast-then-fast
approaches. By keeping portions moderate, I honor my body's newfound
efficiency while still giving it variety. These balanced days become
not an escape from my protocol but an integral part of it.
This regimen has become as natural as sleeping or breathing---a
rhythm rather than a restriction. There are occasional exceptions, of
course. Life is for living, after all. A dinner with old friends that
stretches beyond my usual eating time. A holiday celebration where
sharing food outside my usual pattern strengthens bonds with loved
ones. On these occasions, I simply resume my pattern the next day
without guilt or rigidity.
What began as an experiment has become a cornerstone of my
longevity practice. The benefits extend beyond physical markers to
something less measurable but equally valuable: a sense of agency. In
a world where aging is often portrayed as an inevitable decline, this
simple practice reminds me daily that I have choices- that how I age
is, at least partially, up to me.
Ten years since beginning this practice, my approach has evolved significantly. What started as a modest time-restricted eating window has transformed into my current OMAD protocol centered around a single 2 PM meal, with a disciplined protein cycling pattern of beef (5 days) and salmon (2 days).
I maintain balance rather than indulging on my two normal eating days each week. I savor two to three modest meals, focusing on nutrient density rather than volume. I prioritize vegetables, lean proteins, and healthy fats while avoiding processed foods that might trigger inflammation. Interestingly, I discovered my digestion functioned better when I maintained a twelve-hour overnight fast, even on these "normal" days. I've found this rhythm prevents the metabolic rollercoaster that often accompanies feast-then-fast approaches. By keeping portions moderate, I honor my body's newfound efficiency while still giving it variety. These balanced days become not an escape from my protocol but an integral part of it.
This regimen has become as natural as sleeping or breathing---a rhythm rather than a restriction. There are occasional exceptions, of course. Life is for living, after all. A dinner with old friends that stretches beyond my usual eating time. A holiday celebration where sharing food outside my usual pattern strengthens bonds with loved ones. On these occasions, I simply resume my pattern the next day without guilt or rigidity.
What began as an experiment has become a cornerstone of my longevity practice. The benefits extend beyond physical markers to something less measurable but equally valuable: a sense of agency. In a world where aging is often portrayed as an inevitable decline, this simple practice reminds me daily that I have choices- that how I age is, at least partially, up to me.
Science Behind This Chapter
The scientific foundation for this chapter comes from several key
sources:
López-Otín et al. (2013, 2023) identified nine hallmarks of aging in their groundbreaking work. Think of these hallmarks as the
"wanted posters" for the main culprits behind aging.
Chronic inflammation (persistent internal irritation) and mitochondrial dysfunction (when our energy factories falter) drive age-related decline.
Skowronska-Krawczyk (2023) highlighted cellular stress as a fundamental driver of aging, showing how various stressors pile up to wear down our cells over time- like how constant traffic eventually creates potholes in a road.
Yang et al. (2023) demonstrated how chemical reprogramming combined with fasting-like conditions could enhance cellular rejuvenation, suggesting that fasting creates an environment where other anti-aging approaches work better.
Intermittent fasting's ability to promote autophagy (the cellular cleanup process), as documented by López-Otín et al.
(2013), represents one of its key mechanisms for potentially extending a healthy lifespan.
While the research continues to evolve, these studies provide
compelling evidence for intermittent fasting's role in simultaneously addressing multiple aging pathways.
The scientific foundation for this chapter comes from several key sources:
López-Otín et al. (2013, 2023) identified nine hallmarks of aging in their groundbreaking work. Think of these hallmarks as the "wanted posters" for the main culprits behind aging. Chronic inflammation (persistent internal irritation) and mitochondrial dysfunction (when our energy factories falter) drive age-related decline.
Skowronska-Krawczyk (2023) highlighted cellular stress as a fundamental driver of aging, showing how various stressors pile up to wear down our cells over time- like how constant traffic eventually creates potholes in a road.
Yang et al. (2023) demonstrated how chemical reprogramming combined with fasting-like conditions could enhance cellular rejuvenation, suggesting that fasting creates an environment where other anti-aging approaches work better.
Intermittent fasting's ability to promote autophagy (the cellular cleanup process), as documented by López-Otín et al. (2013), represents one of its key mechanisms for potentially extending a healthy lifespan.
While the research continues to evolve, these studies provide compelling evidence for intermittent fasting's role in simultaneously addressing multiple aging pathways.
The Road Ahead
As we continue our journey through age reversal, the following chapters
will explore complementary approaches that work alongside
intermittent fasting.
Chapter 12 will delve into "Movement as Medicine"—how specific forms of physical activity can counteract age-related decline in muscles and brain function, hormone balance,
and even emotional well-being.
Chapter 13 will explore "The Sleep Revolution," which includes new discoveries about sleep's role in longevity and practical approaches
to enhancing this essential but often neglected aspect of health.
Together, these elements—eating patterns, movement, and rest—form a trinity of practices that have transformed my aging experience from resignation to reclamation.
If you've just joined this journey, I invite you to start from
Chapter
1, where we begin by reframing our understanding of what aging
truly is.
If something in this chapter resonated with you, consider sharing it with someone over 50 who might be seeking a health reset. Let's reverse aging together, one conversation at a time.
==========
Navigation:
As we continue our journey through age reversal, the following chapters will explore complementary approaches that work alongside intermittent fasting.
Chapter 12 will delve into "Movement as Medicine"—how specific forms of physical activity can counteract age-related decline in muscles and brain function, hormone balance, and even emotional well-being.
Chapter 13 will explore "The Sleep Revolution," which includes new discoveries about sleep's role in longevity and practical approaches to enhancing this essential but often neglected aspect of health.
Together, these elements—eating patterns, movement, and rest—form a trinity of practices that have transformed my aging experience from resignation to reclamation.
If you've just joined this journey, I invite you to start from Chapter 1, where we begin by reframing our understanding of what aging truly is.
If something in this chapter resonated with you, consider sharing it with someone over 50 who might be seeking a health reset. Let's reverse aging together, one conversation at a time.
==========
Navigation:
Chapter 1: The Encounter That Changed Everything
Chapter 2: Keto's Tune - Tighter Beats
Chapter 4: My Anti-Aging Supplement Protocol
Chapter 5: How to Start Atkins - My First Turn
Chapter 6: How to Start Keto - My 2014 Turn
Chapter 7: How to Start Carnivore and Why It Works
Chapter 8: The Aging Cascade - When My Body Crashed and How I Rebuilt It
Chapter 9: Mental Clarity at 77—How Carnivore Rewired My Brain After Decades of Fog
Chapter 10: The Origins of Low-Carb Diets: Dr. Robert Atkins' Legacy and My Journey
Chapter 11: Intermittent Fasting: Silent Healer
Chapter 12: Exercise as Rhythm
Chapter 13: Understanding Aging and Longevity
Chapter 14: Unlocking Longevity: A Transformative Path
Chapter 16: Beyond Blue Zones - The Collective Path to Longevity's Advanced Intelligence
© 2025 Tom Adelstein. All rights reserved.
