The Age-Well Project

Change the way you age

Get our posts direct to your inbox

  • About The Age-Well Project
  • Books
    • Our Books
    • Reviews
    • References
  • Blog
  • Recipes
    • Recipes By Ingredient
    • Breakfast
    • Dessert
    • Dinner
    • Drinks
    • Family
    • On The Go
    • Soups and Salads
    • Treats and Snacks
  • Contact
  • Events
  • Press

COULD YOU FAST EVERY DAY? AND OVEN-BAKED PORRIDGE

July 7, 2017 14 Comments

raspberry porridge copy

No we haven’t lost the plot entirely. And no, we don’t mean not eating anything ever. We mean the hottest area of healthy ageing research: intermittent fasting.

Intermittent fasting has been in the news a lot in recent years: the runaway success of Michael Moseley and Mimi Spencer’s 5:2 Diet  (eat normally for five days, fast for two) put it front and centre. But the weight-loss element of the Diet was originally just a welcome by-product of Dr Moseley’s research into longevity.

Dr Moseley’s original findings indicated that when the body isn’t busy digesting food, it can get on with the job of spring cleaning our bodies, a process known as autophagy. There are other benefits too: intermittent fasting has been found to lower levels of ‘bad’ cholesterol. Blood sugar levels also decrease –as do insulin levels. This means that insulin is standing by ready to spring into action next time we do eat, rather than constantly coursing through our system, which can make us insulin resistant – a pre-cursor to diabetes.  High levels of insulin in the body for long periods of time promotes inflammation and fat storage in the body.

One of the doctors, Moseley interviewed in his research, Dr Valter Longo, has recently published his own study in the journal Cell Metabolism – and a book – about his own research going one stage further: a fast-mimicking diet (FMD). This requires dieters to fast  for five days a month (consuming around 800 calories a day) for three months. The diet is low in protein but high in healthy fats, which according to Longo and his team, stimulates markers linked to fasting, such as low glucose levels and high ketone levels (an alternative source of energy for the brain). So you get the longevity benefits of fasting without having to actually fast for very long, or go without food completely – genius.  The diet had a huge impact on the immune system. “When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that maybe damaged,” Dr Longo explained.

There is another way of intermittent fasting – and that is doing it every day. There’s The Eight-Hour Diet, also known as the 16:8 diet, with all calorie consumption packed into eight hours a day. I think that’s a bit too much – if I’d had dinner at 8pm, I’d be starving by noon the next day. But Annabel is giving it a go to see how it helps with mental clarity. We’ll report back soon.

Of specific interest to me are the results of Dr Dale Bredesen’s work with people suffering mild cognitive impairment (MCI). He’s created a set for protocols which can be individually tailored to patients with MCI.  We’ve written about it here before, but didn’t focus too much on the fasting element. Dr Bredesen draws on research that shows when the brain is in a state of ketosis, rather than running on glucose, it ‘spring cleans’ itself. And this process has been shown to significantly improve cognition and memory in people with MCI. Dr Bredesen also has his patients supplement their diets with coconut oil, which helps the body produce the ketones it needs for ketosis.

What makes it so appealing is that it’s so simple. Don’t eat for 12 hours. That’s it. Although to be fair, Dr Bredesen adds another element – don’t eat three hours before bed. I’ve really been trying to stick to this – eating a little earlier than I used to – by 8pm – bed at 11pm. Rather than eating breakfast at home during the working week I take a small tub to work with me to eat at my desk. I mix up my ‘breakfast pot’ the night before and it almost always contains a mix of oats, chia seeds, cinnamon, almond milk and berries. Then I vary it by adding one or more of: banana slices, cacao powder, defrosted cherries, probiotic yoghurt and nut butter. It’s pretty much the whole Kale & Cocoa philosophy in a Tupperware! By the time I get to my desk and start eating it’s gone 9.30am so I’m well past my 12 hours. I’ve been doing this for a few months now and it’s so simple to stick to. I certainly feel a little more clear headed. This system stops me cruising round the kitchen looking for snacks in the evening, plus I’m not starving and reaching for biscuits at 11am in the office. Of course, any time of fasting should be done with medical supervision. Dehydration can be an issue and I do find I need to drink more water in the mornings.

When I have more time at weekends, this baked porridge is perfect. It’s incredibly easy to make and takes around 35 minutes to bake in the oven – thus extending fasting time a bit more and creating just enough time for a work out (or reading the papers, of course!).

RECIPE: OVEN-BAKED PORRIDGE WITH BANANA AND RASPBERRIES (serves 6)

I first ate baked oatmeal when I worked in Canada and loved it. This recipe owes a debt to Heidi Swanson of www.101cookbooks.com – the Queen of baked oatmeal.

  • 1 tsp coconut oil, butter or vegetable oil
  • 2 bananas
  • 200g rolled oats
  • 2 tsp cinnamon
  • 2 tbs ground flaxseed
  • 1 tsp baking powder
  • 100g raspberries
  • 1 egg, beaten
  • 500ml almond (or regular) milk
  • 3 tbs maple syrup
  • chopped pistachios and extra raspberries, to serve

Pre-heat the oven to 180C. Grease a baking dish with the oil or butter. Slice the bananas into thick coins and spread over the base of the dish. Sprinkle over most of the raspberries, saving a few for decoration.

Mix the oats, cinnamon, flaxseed and baking powder in a large bowl, then tip into the baking dish on top of the fruit. Mix the milk, egg and maple syrup. Pour this mixture over the oat mix so everything gets soaked. Push the remaining raspberries into the top of the dish.

Bake for around 35 minutes then leave to stand for five minutes. Serve with the pistachios sprinkled over and more raspberries. A dollop of yoghurt is good too.

Any leftovers are great for my al desko breakfast pots!

 

Susan

  • Meal Types: Breakfast
  • Conditions: Ageing, Brain and Dementia
  • Ingredients: bananas, Oats, raspberries
« Have we got it all wrong on coconut oil? And chilli bean cornbread to feed a crowd
WHY WE LOVE LONGEVITY HOTSPOTS – TOMATO AND MOZZARELLA SALAD »

Comments

  1. Lexi Revellian says

    July 7, 2017 at 10:03 am

    I’m not totally convinced about the benefits of fasting – my athletic daughter pointed out that no athlete’s regime includes fasting. I do eat early in the evening, so mostly get a twelve hour fast overnight, but would not feel safe biking to work on an empty stomach. I’m the light side of normal BMI. I feel faint and headachy if I don’t eat, and consume small meals five times a day. I know this is currently unfashionable, but its time will no doubt come round again :o)

    Reply
    • Annabel Abbs says

      August 4, 2017 at 8:47 am

      If you’re eating early supper, you’re probably getting in a 12 hour fast without being aware of it, as you say. Thanks for the comment!

      Reply
  2. Nan says

    July 7, 2017 at 11:21 am

    I will have to think about trying this… but I hate going to bed hungry. Maybe I could compromise and still have my tea (with milk of course) before bed. I loved the 5:2 diet and stuck with it for several years, but slowly it got harder to maintain for some reason, and I am struggling to get back on it (and struggling to keep of those few extra lbs – unlike Lexi I am on heavy side of normal BMI).

    Reply
    • Susan Saunders says

      July 12, 2017 at 11:59 am

      Thanks Nan. I don’t go to bed hungry and am dashing around in the morning so really don’t notice the 12 hour fast. I don’t think I could go much longer though!

      Reply
  3. Charlotte says

    July 31, 2017 at 3:13 pm

    I have found that fasting about 80% of the time between 12 and 14 hours works very well for me. I love the flexibility of this approach as it enables me to do exactly what I want and I put no pressure on myself. If I get hungry, I eat, if I am late with supper, so be it and if I am asked out I eat when served.

    Reply
    • Annabel Abbs says

      August 4, 2017 at 8:31 am

      That’s what we do too. Far less stressful than counting the hours while ones stomach rumbles away! Thanks for the comment…

      Reply
  4. Jefferies Jazmine says

    July 19, 2020 at 12:24 am

    Hello! Love the information, thanks! Helps me prep to finally understand fasting (intermittent fasting, that is).After battling with my weight for a long time, I’m finally going to triumph over it – I actually believe that intermittent fasting may be the magic formula mostly off what I’ve been looking through the past few days.Have you read the Eat Stop eat intermittent fasting ebook yet? I heard about it on a different blog (Don’t know if I can link here but google “PushPedalCrank Eat Stop Eat” if you’re curious) and it sounded GREAT in her review, but I wanted a second opinion before I buy it.Have you read that/checked that out? If so, How did you like it?It appears like a quality e book to purchase from the review, yet I’m still on the fence.I just want to get my hand on as many resources that WORK as possible, so I can be positive that this time, my diet program stays. I’m done with the yo-yoing and of being out of shape, especially in quarantine. But I feel someone like you may be able to help me figure out which Intermittent fasting guide ebooks I should particularly buy. Appreciated in advance! Hope you’ll get around to answer when you get the chance. Sincerely, J.J.

    Reply
    • Susan Saunders says

      July 19, 2020 at 8:35 pm

      Hi Jazmine
      Thanks so much for getting in touch. Your commitment to getting in shape is fantastic and I know you’re going to make it happen! I haven’t read Eat Stop Eat but I interviewed Dr Lori Shemek for the new book, The Age-Well Plan, and she has a simple ebook (v cheap on Amazon) called Beginners Guide to Intermittent Fasting. It really does spell out the basics for you. And I’m always happy to chat at any time. You can contact me via my coaching site, email – hello@susansaundershealth.com to arrange a call.

      Good luck!

      Susan

      Reply
  5. Jane Tait says

    July 20, 2021 at 12:47 pm

    For the last two years, I’ve been gradually increasing my overnight fast to a current minimum 14 hours, sometimes 16. It’s been relatively easy to do because I’m retired. I had a heart attack five years ago age 64 and had been managing prediabetes for a few years until I was told I should be having medication. That was it! I’ve managed to get down to one point of being in diabetes-remission and hope my next test will show me in remission. My cholesterol has reduced also, which is good as I don’t tolerate statins. My BMI is now 21 and I’m on minimal heart medication. A diet of heart-healthy foods, overnight fasting with only 2 meals a day plus a couple of healthy snacks and exercise seems to have helped all round.

    Reply

Trackbacks

  1. HOW TO AVOID RHEUMATOID ARTHRITIS – SPAGHETTI WITH SARDINES - Kale & Cocoa says:
    September 8, 2017 at 7:23 am

    […] joint pain and swelling in women with RA. He also advocates Intermittent Fasting (we wrote about IF here) for RA, quoting from a study that found Intermittent Fasting helped sufferers of RA. So clearly […]

    Reply
  2. WOULD YOU GIVE UP CARBS FOR A HEALTHY OLD AGE? AND MASSAGED KALE SALAD - Kale & Cocoa says:
    September 15, 2017 at 4:18 pm

    […] includes plenty of protein – the Atkins Diet was the first keto-based diet to go mainstream, the Fast-mimicking Diet we wrote about recently is another form. These diets work by allowing your body to use up its store […]

    Reply
  3. WHY ALZHEIMER’S IS A WOMEN’S ISSUE - The Age-Well Project says:
    November 7, 2018 at 7:10 am

    […] Oven-baked porridge – needs a bit more time, but lovely for a lazy weekend morning […]

    Reply
  4. WHAT IF THERE WAS ONE MOLECULE THAT SLOWS AGEING? AND A LONGEVITY-BOOSTING RECIPE - The Age-Well Project says:
    January 31, 2021 at 5:39 pm

    […] And, of course, the work that NAD+ does, activating the longevity pathways, can be replicated by intermittent fasting and short bursts of intense exercise […]

    Reply
  5. IS IT ACTUALLY POSSIBLE TO REVERSE AGEING? - The Age-Well Project says:
    September 3, 2021 at 8:22 am

    […] over conventional Stay hydrated Don’t eat between 7pm and 7am. We’ve written about intermittent fasting here Include “healthy” oils – Balance types of fat e.g. coconut, olive, flaxseed and pumpkin […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Email
  • Facebook
  • Instagram
  • Twitter

Welcome to The Age-Well Project

Welcome to The Age-Well Project!
Here you’ll find easy changes for a longer, happier life. We’ve immersed ourselves in the science of longevity and distilled the research to make it work in our everyday lives. You can change the way you age: here’s how.

Favourite Posts

WHY I’VE THROWN OUT ALL MY BEAUTY PRODUCTS (nearly…)

Why Alzheimer’s Is A Women’s Issue

HOW HAVING A DOG CHANGED MY LIFE

GREEN SPACE IS GOOD FOR YOUR HEALTH

SUGAR, CHOCOLATE, SADNESS AND BRAIN-BOOSTING BISCUITS

WHY ‘INFLAMM-AGEING’ COULD START IN THE GUT AND HARISSA-ROASTED VEGETABLE SALAD

POLYAMINES – THE NEW SECRET WEAPON FOR AGEING WELL & MOROCCAN SPINACH AND CHICKPEAS.

THINNING AGEING HAIR – WARM CHICKEN LIVER SALAD

About The Age Well Project

This site is for anyone who wants to make the second half of their life as healthy, happy and disease-free as possible. Sign up to get the latest research on ageing – and delicious recipes to match – direct to your inbox.

agewellproject

⭐️Change the way you age
📚The Age-Well Project + Age-Well Plan ⭐️Get tips & recipes on our blog - sign up ⬇️

The Age-Well Project blog
Everything we’ve learnt about ageing well points Everything we’ve learnt about ageing well points to a time (for women at least) in their mid-60s when the chronic conditions of ageing, like diabetes, heart disease and dementia, are - statistically - more likely to kick in. 

And we know that our reproductive hormones do so much more than prepare us to have periods and babies, we have receptors for them throughout our bodies and brains. 

Oestrogen, in particular, helps keep bones strong, blood vessels flexible, brains firing and inflammation levels low. Essentially, it wraps us up in a cosy protective cloak to keep us safe and healthy while we're able to reproduce, but once the eggs have run out - we're on our own! 

Between the average age of menopause at 51, and that time in our 60s when the chronic conditions of ageing are more likely to kick in, we have a decade or so in which it’s vital to focus on our health.

And how to do that? It’s on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #menopause #menopausehealth #postmenopause #postmenopausefitness #postmenopausal #oestrogen #hormonalhealth
If you’re lucky enough to have good metabolic he If you’re lucky enough to have good metabolic health you might want to thank your Mum today. Recent studies have found that women who move around during their reproductive years and during pregnancy and then breastfeed for a bit pass on a compound in their milk called 3SL which provides lifelong protection against poor metabolic health. The offspring of moving, breastfeeding Mums appear to have a lower lifetime risk of heart disease, type 2 diabetes and other chronic metabolic disease. Even gentle strolling during pregnancy and while nursing can produce this compound. So today we thank our Mums for that - as well as everything else.  Susan’s mum in the hat. Annabel’s mum in the pony tail. 

#mothersday #mothers #move #agewell #goodhealth #longevitylifestyle #longevity #walk
There’s been lots of good news for walkers recen There’s been lots of good news for walkers recently. A study published last month found that over-60s who walked between 6000 and 9000 steps a day cut their risk of heart disease (including strokes and heart attacks) by 40-50 percent, when compared to a more typical 2000 steps a day. In fact this study found that for every additional 1000 steps walked, the risk fell still further. 

How far are you walking to age well? Let us know in the comments and there’s more on the power of walking on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
A big hug from us to you to mark International Wom A big hug from us to you to mark International Women’s Day! 

The campaign this year reminds us to embrace equity as a way to recognise that each of us has different circumstances, and we need different resources and opportunities to reach an equal outcome. Of course, this is as vital in ageing and health outcomes as in every other field.  

So we’re embracing our age and hoping to grow older in a more equitable society ❤️

#internationalwomensday #embraceequity #embracequity2023 ##longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #iwd2023 #madformidlife
We’ve learned to love walking backwards! So many We’ve learned to love walking backwards! So many benefits when it comes to ageing well. 

If you’re not sure how to start or are worried about looking silly (we were) - there are lots of tips on the blog, link in bio. 

If you’re a backwards walker, let us know in comments below! 

If you’re planning to start, save this post for when you’re ready for some reverse walking 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
Load More... Follow on Instagram

Contact Us

For any enquiries please email theagewellproject@gmail.com.

Copyright © 2023 The Age-Well Project