Fasting might sound intimidating, but it's a practice that has been around for centuries and has proven benefits for health and longevity. Whether you’re looking to improve your digestion, lose weight, extend your life, heal your gut, support metabolic health, or simply give your body a break, fasting can be a powerful tool. In this post, we'll cover the basics of fasting, how to do it safely, and the benefits you can expect. Since we are approaching the holidays this seemed like an excellent time to write about fasting. If you gorge yourself now, you can fast next year.
What Is Fasting?
Fasting is the practice of voluntarily abstaining from food (and sometimes drink) for a certain period. Intentional starvation to be blunt. The idea is to allow your body time to rest from digestion and shift its focus to healing and maintenance. While there are many types of fasting, the underlying principle is the same: give your body a break to reset.
Types of Fasting
Intermittent Fasting (IF)
How It Works: You alternate between eating and fasting periods. Popular methods include:
16/8 Method: Fast for 16 hours and eat during an 8-hour window (e.g., 12:00 PM to 8:00 PM).
5:2 Method: Eat normally for five days of the week and restrict calorie intake (500-600 calories) for the other two days.
Why It Works: IF helps regulate insulin levels, supports metabolic health, and can aid in weight management.
Time-Restricted Eating (TRE)
How It Works: Similar to IF but more focused on shortening the eating window. For example, an 18/6 or 20/4 split.
Why It Works: By reducing the time window for eating, TRE supports a longer period of fasting, giving the body more time to use fat stores for energy.
24-Hour Fasts
How It Works: You fast for 24 hours once or twice a week. This means eating dinner one day and waiting until dinner the next day to eat again.
Why It Works: Provides deeper metabolic benefits and supports autophagy (the body’s cellular repair process).
Alternate-Day Fasting
How It Works: Alternating between days of regular eating and days of complete or partial fasting.
Why It Works: Helps reduce caloric intake and promotes significant fat loss while maintaining lean muscle mass.
Prolonged Fasting
How It Works: Lasts 48 hours or more and is usually done less frequently (e.g., monthly). This type of fasting should be approached with caution and guidance from a health professional.
Why It Works: Deepens autophagy, enhances metabolic flexibility, and may have anti-aging benefits.
How to Fast Safely
Stay Hydrated: Drink plenty of water throughout the fasting period. Herbal teas and black coffee are usually acceptable and can help curb hunger.
Ease In: Start with shorter fasting windows (12-14 hours) before trying longer fasts.
Listen to Your Body: If you feel dizzy, weak, or unwell, it’s okay to break your fast. Fasting should feel challenging but not dangerous.
Plan Your Meals: When your eating window opens, focus on nutrient-dense, balanced meals. Include healthy fats, lean proteins, and plenty of vegetables to keep energy levels steady.
Avoid Overeating: It can be tempting to eat everything in sight when the fast ends, but this can negate the benefits of fasting. Practice mindful eating.
Benefits of Fasting
Improved Insulin Sensitivity: Fasting helps regulate blood sugar and insulin levels, which can reduce the risk of type 2 diabetes.
Weight Management: By limiting your eating window, you naturally reduce calorie intake, supporting weight loss or maintenance.
Enhanced Autophagy: This cellular process helps remove damaged cells, promoting overall cellular health and longevity. When we constantly feed ourselves and our cells, the body is less effective at removing old cells or defective cells (like cancerous ones).
Reduced Inflammation: Fasting has been shown to lower markers of inflammation, which benefits conditions like arthritis and chronic pain.
Better Brain Health: Fasting can increase the production of brain-derived neurotrophic factor (BDNF), which supports brain function and may protect against neurodegenerative diseases.
Gut Rest and Repair: Allowing the gut to rest from constant digestion can support better gut health and reduce inflammation.
Common Questions About Fasting
Can I Drink Water While Fasting? Yes, staying hydrated is essential. Water, herbal teas, and black coffee (without sugar or cream) are typically fine.
Will I Lose Muscle Mass? When done correctly and with proper nutrition during eating windows, fasting should not lead to significant muscle loss. In fact, it can help preserve lean muscle mass while promoting fat loss.
Can Anyone Try Fasting? Fasting is generally safe for most healthy adults, but it’s not recommended for everyone. Pregnant or breastfeeding women, individuals with certain medical conditions, or those with a history of disordered eating should consult a healthcare provider before starting a fasting regimen.
Brendan actively practices fasting. From his experience the hours 14-16 are most difficult and may have some lightheadedness. He uses Redmond sea salt in filtered water throughout the day to stay hydrated and not lose electrolytes. Once he is beyond 16 hours he can continue on with an occasional hunger pang that lessens over time. He uses an app to track his progress and keep himself accountable.
Final Thoughts
Fasting isn’t a one-size-fits-all solution, but it’s a powerful tool that can be tailored to your needs and lifestyle. By understanding the basics and practicing fasting safely, you can enjoy its health benefits. As aforementioned, if you’re looking to improve metabolic health, reduce inflammation, lose weight, heal your gut, or just give your body a reset, fasting can be a valuable part of your wellness routine.
See our favorite books on fasting in our Shop.
Try incorporating a fasting schedule that fits your life, and see how your body responds. At Metta Wellness NW, we’re here to support you with guidance, resources, and personalized health plans that fit your unique needs.
References:
Varady, K. A., Cienfuegos, S., Ezpeleta, M., & Gabel, K. (2022). Clinical application of intermittent fasting for weight loss: progress and future directions. Nature reviews. Endocrinology, 18(5), 309–321. https://doi.org/10.1038/s41574-022-00638-x
Visioli, F., Mucignat-Caretta, C., Anile, F., & Panaite, S. A. (2022). Traditional and Medical Applications of Fasting. Nutrients, 14(3), 433. https://doi.org/10.3390/nu14030433
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