A Longevity Strategy: Embrace the Sensation of Hunger

Jun 29, 2025 | 0 comments posted by Nature Target

Hunger Sensation May Promote Longevity

A research team from the University of Manchester recently published a study in a Science sub-journal, revealing that it is not energy deficiency caused by starvation that benefits the body, but rather the sensation of hunger itself.

The study identified a group of neurons known as AgRP neurons that regulate hunger. When activated, these neurons not only prompt the body to seek food and replenish energy but also modulate immune responses through complex neurotransmitter pathways. This mechanism aids in tissue repair, body fat reduction, and even decelerates the aging process.

Importantly, this entire regulatory mechanism is driven by AgRP neurons and is independent of the body’s actual energy status.

Maintaining a moderate sensation of hunger has been shown to confer several physiological advantages:

Anti-inflammatory Effects: The AgRP-mediated mechanism can reduce the number of pro-inflammatory monocytes, helping to suppress excessive inflammation. This may be particularly beneficial for patients with chronic inflammatory conditions such as rheumatoid arthritis and atherosclerosis.
Epigenetic Activation of Longevity Genes: Hunger sensation can trigger epigenetic reprogramming—such as histone modification—that activates genes associated with anti-aging, potentially slowing down the aging process and extending lifespan.
Improved Insulin Sensitivity: For individuals with type 2 diabetes, moderate hunger and caloric restriction may enhance insulin sensitivity and aid in better glycemic control.

Hunger Sensation Is Not the Same as Starvation

Mild dietary restriction—not severe starvation—can facilitate weight loss, blood sugar regulation, and reduction in LDL cholesterol while promoting better circulation. Previous studies have already confirmed the potential benefits of mild caloric restriction:

Enhanced Brain Health: Short-term fasting has been shown to induce significant metabolic changes in the brain, which may promote cognitive function and neurological health.
Lifespan Extension: A study published in Science reported that occasional mild fasting may contribute to longevity, possibly due to adaptive responses developed through evolutionary processes.

The key to using hunger as a health strategy lies in maintaining a moderate level of hunger without depriving the body of essential energy or nutrients.

Moderation is crucial. Excessive hunger can lead to malnutrition and weakened immunity. In individuals with diabetes, it may also trigger hypoglycemia, which can be life-threatening.

Individuals with low body mass index (BMI) or impaired pancreatic function, especially those with diabetes, should avoid deliberately inducing hunger.

Overweight or obese individuals seeking weight loss should ensure that daily caloric deficits do not exceed 500 kcal to maintain safety and sustainability in their weight management efforts.

How to Regulate the Sensation of Hunger

Effectively managing hunger sensation involves dietary strategies that include:

Smaller, More Frequent Meals: Adopting a “small meals, multiple times” approach helps maintain a steady energy supply. Each meal should ideally provide about 70–80% satiety. Light snacks between meals—such as a small portion of yogurt, nuts, or fruit—can help regulate hunger without overconsumption.
Balanced Nutrition: Incorporating foods with a low glycemic index such as chicken breast, fish, legumes, leafy greens, whole grains, and oats can ensure nutritional adequacy, reduce glycemic fluctuations, and prevent energy deficits.

It is important to note that reduced food intake is not appropriate for everyone. Children and adolescents in growth stages, elderly individuals with malnutrition, pregnant women, those trying to conceive, and individuals on specific medications should consult healthcare professionals before adopting any form of caloric restriction.