Read Time: 5 minutes

What you'll learn: What is fasting, different types of fastingand their benefits, and how to incorporate it into your lifestyle.

Hey there,

Let’s talk about something that’s been getting a lot of buzz lately: fasting.

But before we dive in, let’s clear up a common misconception: fasting isn’t about starving yourself or punishing your body.

Done intentionally and thoughtfully, fasting can offer some pretty incredible benefits for your health.

So grab your coffee (or water, if you’re mid-fast), and let’s break this down.

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What is Fasting?

Fasting simply means going without food (or sometimes drinks with calories) for a set period. It’s not a new trend—fasting has been practiced for centuries across cultures for spiritual, mental, and physical benefits.

What makes fasting so powerful today is how it aligns with what science is uncovering about our bodies’ natural rhythms and metabolism.

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Benefits of Fasting

1. Supports Weight Loss:​
   Fasting can help create a calorie deficit without needing to track every bite. If you skip a meal, you're more likely to be in a calorie deficit. To be clear, the reason for the weight loss isn't because there's anything magical about fasting, it's because you're in a calorie deficit.
2. Improves Insulin Sensitivity:​
   Fasting gives your body a break from constant insulin production, helping regulate blood sugar levels and reducing the risk of insulin resistance (a precursor to type 2 diabetes).
3. Enhances Cellular Repair (Autophagy):​
   During fasting, your body enters “clean-up mode,” breaking down damaged cells and recycling their components. This process, called autophagy, may help protect against aging and chronic diseases. Studies have shown that your body will enter into autophagy regardless of whether you're fasting or not, so this doesn't really kick up a lot until you're in some longer fasts lasting over 48 or 72 hours.
4. Boosts Mental Clarity:​
   Many people report feeling sharper and more focused while fasting. This could be due to stabilized blood sugar and increased production of brain-boosting molecules like BDNF (brain-derived neurotrophic factor). I can tell you that when I've done a 24 hour fast, around that 20-22 hour mark, I'm feeling amazing. I can't describe it, but it feels good!
5. Reduces Inflammation:​
   Fasting may lower inflammation markers, which can help reduce the risk of conditions like heart disease and arthritis. If you're someone that has gut issues, fasting can also provide a break from digesting food and help your gut and/or digestion.

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Types of Fasting

Not all fasting is created equal, and the best approach depends on your lifestyle and goals.

Here are the most common types:

1. Intermittent Fasting (IF):

This is the most popular and flexible form of fasting. This is also the most common type of fasting that I do.

It involves cycling between periods of eating and fasting.

• 16:8 Method: Fast for 16 hours and eat during an 8-hour window (e.g., noon to 8 PM). This is what I sometimes will do.
• 5:2 Method: Eat normally for five days a week and restrict calories to 500–600 on two non-consecutive days.

Best for: Beginners, weight loss, and simplifying meal planning. Also great if you're traveling and want to avoid eating crappy food in a specific environment.

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2. Alternate-Day Fasting:

In this approach, you alternate between fasting days (consuming very few or no calories) and eating days.

Best for: People with experience fasting who want rapid results, though it can be challenging to maintain long-term. This isn't my favorite because it can be hard to stick to and can be unhealthy for people that have struggled with eating disorders.

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3. Prolonged Fasting:

This involves fasting for 24–72 hours (or more). It’s often used for therapeutic purposes, like supporting autophagy and resetting metabolism.

Best for: Experienced fasters seeking deep cellular benefits, under professional guidance. I don't recommend this type of fasting because studies show that you will lose muscle after about 18-20 hours of fasting.

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4. Time-Restricted Eating:

Similar to intermittent fasting, but more focused on aligning eating windows with your body’s circadian rhythm (e.g., eating from 7 AM to 3 PM).

Best for: Enhancing energy levels and optimizing metabolic health. Great if you want to be productive at work and not think about eating during certain windows.

*Note- if you're feeling really hungry and starting to get "hangry" then ditch the fasting and listen to your body. The benefits aren't worth being miserable.

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5. Fasting-Mimicking Diet (FMD):

This isn’t strict fasting but involves eating very low-calorie meals that mimic fasting's effects. Popularized by Dr. Valter Longo, it provides fasting benefits without full deprivation.

Best for: Those looking for fasting benefits without complete food restriction. I would recommend making sure to get enough protein as you do not want to lose muscle while fasting.

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How to Get Started with Fasting

If fasting intrigues you, here are some tips to ease into it:

1. Start Small: Begin with a 12-hour fast (e.g., 7 PM to 7 AM) and gradually extend your fasting window.
2. Stay Hydrated: Drink plenty of water, herbal teas, or black coffee to stay energized during fasting periods. Electroytes will help here, too.
3. Listen to Your Body: Fasting isn’t for everyone. If you feel dizzy, overly fatigued, or unwell, break the fast and adjust your approach.
4. Prioritize Quality Nutrition: During eating windows, focus on whole, nutrient-dense foods to maximize benefits.

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Final Thoughts

Fasting can be a powerful tool for improving your health, but it’s not a magic bullet.

Like anything else, the key is consistency and finding a method that works for your unique lifestyle and goals.

Curious about trying fasting?

Start small, be patient, and remember: the goal is to support your body, not stress it out.

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