# Intervallfasten für Langlebigkeit

Intervallfasten hilft zuverlässig bei Gewicht, Insulinempfindlichkeit und Herzwerten, schlägt klassisches Kaloriensparen beim Fettabbau aber nicht und verlängert nachweislich kein menschliches Leben. Die BMJ-Netzwerk-Metaanalyse 2025 (99 RCTs, 6.582 Erwachsene) zeigt: IF ist gleichwertig zur kontinuierlichen Kalorienrestriktion, nur Alternate-Day Fasting bringt einen kleinen Zusatznutzen (~1,29 kg). Steig mit 16:8 ein, aber schütz deine Muskelmasse mit 1,2 bis 1,6 g/kg Protein und Krafttraining.

Was die Forschung wirklich über Essmuster und Altern sagt

## On this page

- Was ist Intervallfasten?
- Was passiert beim Fasten im Körper?
- Was bringt Intervallfasten wirklich?
- Wer sollte kein Intervallfasten machen?
- Wie fängst du sicher an?

## FAQ

- Verliere ich mit Intervallfasten Muskelmasse?
- Kann ich während der Fastenzeit Kaffee trinken?
- Wie lange dauert es, bis ich etwas merke?
- Ist es besser, Frühstück oder Abendessen auszulassen?

## Sources

- Mitchell SJ, Bernier M, Mattison JA, et al.. (2019). Daily Fasting Improves Health and Survival in Male Mice Independent of Diet Composition and Calories. Cell Metabolism. https://doi.org/10.1016/j.cmet.2018.08.011
- Di Francesco A, Deighan AG, Litichevskiy L, et al.. (2024). Dietary restriction impacts health and lifespan of genetically diverse mice. Nature. https://doi.org/10.1038/s41586-024-08026-3
- Acosta-Rodríguez V, Rijo-Ferreira F, Izumo M, et al.. (2022). Circadian alignment of early onset caloric restriction promotes longevity in male C57BL/6J mice. Science. https://doi.org/10.1126/science.abk0297
- Lowe DA, Wu N, Rohdin-Bibby L, et al.. (2020). Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters: TREAT. JAMA Internal Medicine. https://doi.org/10.1001/jamainternmed.2020.4153
- Liu D, Huang Y, Huang C, et al.. (2022). Calorie Restriction with or without Time-Restricted Eating in Weight Loss. New England Journal of Medicine. https://doi.org/10.1056/NEJMoa2114833
- Bartholomew CL, Muhlestein JB, Anderson JL, et al.. (2021). Association of periodic fasting lifestyles with survival and incident major adverse cardiovascular events in patients undergoing cardiac catheterisation. European Journal of Preventive Cardiology. https://doi.org/10.1093/eurjpc/zwaa050
- Brandhorst S, Levine ME, Wei M, et al.. (2024). Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk. Nature Communications. https://doi.org/10.1038/s41467-024-45260-9
- Bauer J, Biolo G, Cederholm T, et al.. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: PROT-AGE Study Group position paper. Journal of the American Medical Directors Association. https://doi.org/10.1016/j.jamda.2013.05.021
- Semnani-Azad Z, Khan TA, Chiavaroli L, et al.. (2025). Intermittent fasting strategies and their effects on body weight and other cardiometabolic risk factors: systematic review and network meta-analysis of randomised clinical trials. BMJ. https://doi.org/10.1136/bmj-2024-082007
- Stekovic S, Hofer SJ, Tripolt N, et al.. (2019). Alternate Day Fasting Improves Physiological and Molecular Markers of Aging in Healthy, Non-obese Humans. Cell Metabolism. https://doi.org/10.1016/j.cmet.2019.07.016
- Hofer SJ, Daskalaki I, Bergmann M, et al.. (2024). Spermidine is essential for fasting-mediated autophagy and longevity. Nature Cell Biology. https://doi.org/10.1038/s41556-024-01468-x
- Wilhelmi de Toledo F, Grundler F, Bergouignan A, et al.. (2019). Safety, health improvement and well-being during a 4 to 21-day fasting period in an observational study including 1422 subjects. PLoS ONE. https://doi.org/10.1371/journal.pone.0209353
- Vendelbo MH, Møller AB, Christensen B, et al.. (2014). Fasting Increases Human Skeletal Muscle Net Phenylalanine Release and This Is Associated with Decreased mTOR Signaling. PLoS ONE. https://doi.org/10.1371/journal.pone.0102031

_Full guide: https://longevity-china.com/de/guide/intermittent-fasting_

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_Canonical: https://longevity-china.com/de/guide/intermittent-fasting · Part of Longevity Cities · Updated 2026-06-22_