Fasting and Your Body: The Life-Changing Benefits You Need to Know

What is Fasting?

Fasting has been practiced for a very long time, with its roots stretching deep into history. The earliest recorded fasts in the Bible dates back to the time of the Exodus when Moses fasted for 40 days and 40 nights.

Throughout the Bible, fasting appears in various forms—some as absolute fasts with no food or water, like in Moses’ case, while others were partial fasts, such as Daniel’s abstention from meat, honey, wine, and other delicacies.

But fasting isn’t exclusive to Christianity. It plays a significant role in many religions and backgrounds, including Islam, Buddhism, Hinduism, and even New Age spirituality.

Beyond spiritual purposes, many have looked to fasting for its physical health benefits. In recent decades, scientific research has explored its effects, uncovering a host of potential benefits for the body and mind.

In this post, we’ll explore what happens to your body during fasting, different fasting methods, and how to incorporate fasting into your lifestyle.

Understanding Fasting: Definitions

Webster’s 1828 Dictionary: “The act of abstaining from food.”

Britannica: “Abstinence from food or drink, or both, for health, ritualistic, religious, or ethical purposes. The abstention may be complete or partial, lengthy, short-term, or intermittent.”

WebMD: “Simply put, fasting means you stop eating completely, or almost completely, for a certain stretch of time.”

What Happens to Your Body? (Scientific Benefits)

Many people fast for health-related reasons, using different fasting methods to achieve specific goals like weight loss, healing specific conditions, or overall well-being.

Unlike fasting for spiritual reasons, health-based fasting focuses on the physical benefits. There are plenty of benefits that come with fasting and there are also a few precautions to watch out for so lets get into it!

Types of Fasting:

Intermittent Fasting: Eating within a restricted time window daily, such as the 16:8 method (16 hours fasting, 8 hours eating).

Extended Fasting: Fasting for 48 hours or more, also known as prolonged fasting.

Dry Fasting: A strict fast without food or water, caution required.

Partial Fasting: Abstaining from specific foods or drinks for a set period.

Key Benefits:

1. Autophagy – The body’s process of breaking down damaged cells and regenerating new ones. Fasting enhances autophagy, potentially preventing or even reversing diseases and cancers.
2. Weight Loss – Reduced calorie intake naturally leads to weight loss.
3. Longevity – Fasting has been linked to increased lifespan and improved aging.
4. Blood Sugar Control – Helps regulate insulin levels and may prevent type 2 diabetes.
5. Heart Health – Can improve blood pressure, cholesterol, and overall cardiovascular function.
6. Brain Health – Supports cognitive function and reduces the risk of neurodegenerative diseases.
7. Growth Hormone Production – Fasting boosts human growth hormone (HGH), which aids in muscle preservation and metabolism.
8. Discipline: When you fast you are actively exercising self control. Discipline is a huge benefit of fasting because it changes not only your body, but also your character.

Potential Risks of Fasting

While fasting has many benefits, it’s important to be aware of potential risks, most of which are preventable:

• Stress and Fatigue – The body may take time to adjust, leading to temporary fatigue.
• Dehydration – Lack of proper hydration can cause headaches and dizziness.
• Nutrient Deficiency – Prolonged fasting without proper nutrition can lead to deficiencies.
• Muscle Loss – Can occur if fasting is prolonged without adequate protein intake.
• Overeating – Breaking a fast with excessive or unhealthy foods can counteract benefits.
• Heartburn – Fasting may increase stomach acid, leading to discomfort.

How to Fast Safely & Effectively

Be Prepared:

• Research fasting methods and determine what works best for you.
• Know what’s allowed during your fast (e.g., black coffee, tea, electrolytes).
• Staying Hydrated is crucial! Make sure you use an electrolyte solution without sugar or calories.
• Ease into fasting gradually by extending fasting periods day by day.

Stay Accountable:

• Tell someone about your fasting plan for motivation and support.
• Consider fasting with a friend or community for encouragement.

Breaking Your Fast:

• Reintroduce food slowly, especially after extended fasts.
• Avoid high-sugar and high-carb foods initially to prevent insulin spikes.
• Opt for lean proteins and low-FODMAP foods for optimal digestion and comfort.

How to Apply Fasting to Daily Life

Create a Fasting Schedule:

To make fasting a consistent part of your lifestyle, plan ahead:

• Intermittent Fasting: Set a specific eating window that suits you. (e.g., 10 AM – 6 PM for a 16:8 fast).
• Extended Fasting: Plan prolonged fasts in advance (e.g., a 72-hour fast once a month).
• Commit to your schedule by marking fasting periods on your calendar to stay consistent.

Fasting has many benefits and is absolutely something to implement in your life. I hope this post was helpful and if you have any questions feel free to email me.

Check out my Previous Posts for more great content! and Check out my upcoming post on the spiritual benefits of fasting!

References

1. Britannica. “Fasting.” Britannica, n.d., https://www.britannica.com/topic/fasting.
2. “10 Health Benefits of Fasting, Backed by Science.” Healthline, n.d., https://www.healthline.com/nutrition/fasting-benefits#cancer-prevention.
3. “Intermittent Fasting: What Is It and How Does It Work?” Hopkins Medicine, n.d., https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work.
4. “To Fast or Not to Fast?” NIH News in Health, Dec. 2019, https://newsinhealth.nih.gov/2019/12/fast-or-not-fast#:~:text=Early%20results%20have%20found%20that,can%20also%20cause%20weight%20loss.
5. “How Does Fasting Affect the Brain?” BrainFacts.org, 13 July 2018, https://www.sfn.org/sitecore/content/home/brainfacts2/thinking-sensing-and-behaving/diet-and-lifestyle/2018/how-does-fasting-affect-the-brain-071318.
6. “Eat Less, Live Longer: The Science of Fasting and Longevity.” STEM Cell Research Keck School of Medicine USC, n.d., https://stemcell.keck.usc.edu/eat-less-live-longer-the-science-of-fasting-and-longevity/.
7. “Habits of Grace: The Purpose of Fasting.” Uncommon SG, n.d., https://www.uncommonsg.org/post/habits-of-grace-the-purpose-of-fasting?gad_source=1&gclid=Cj0KCQiAkoe9BhDYARIsAH85cDOIvDunzro187msWh37w-7pZleX6FIxZ5n3K4ftCw_rrR3Nm3khWkQaAsDeEALw_wcB.
8. “The Psychological Benefits of Fasting.” WebMD, n.d., https://www.webmd.com/diet/psychological-benefits-of-fasting.
9. Xie, G., Wu, J., and Ding, Y. “Effects of Intermittent Fasting on Metabolism and Mental Health: A Review.” Frontiers in Nutrition, vol. 9, 2022, https://doi.org/10.3389/fnut.2022.8754590.
10. “Is Fasting Good for You?” ZOE, n.d., https://zoe.com/learn/is-fasting-good-for-you.
11. Zuo, L., et al. “The Impact of Intermittent Fasting on Health and Disease Processes.” Journal of the National Institutes of Health Research, vol. 3, no. 4, 2013, https://pmc.ncbi.nlm.nih.gov/articles/PMC3680567/#:~:text=Fasting%20has%20been%20shown%20to,US%20National%20Institutes%20of%20Health.
12. Zuo, L., Pannell, B. K., Qiu, Y., Wu, X., and Ye, S. “Intermittent Fasting and Metabolic Health: From Experimental Evidence to Human Studies.” Nutrients, vol. 14, no. 21, 2022, https://doi.org/10.3390/nu14214595.