Fasting is a trendy topic in the wellness community but fasting is certainly nothing new. It has been a regular part of human society and culture for millennia. Historically, periods of feasting and fasting were associated with the natural rhythm of seasons, and alternated between times of plenty and times of scarcity. Additionally, many world religions have long recognized the importance of fasting for mental and physical purification and many people still incorporate regular periods of fasting today. Yet despite its deep root in human evolution and culture, many of us may associate fasting with deprivation and declining health. This is far from the truth; human culture has thrived for millennia with this ancient practice.
There are many benefits of adopting a lifestyle with periods of fasting. The power of fasting lies not in the mere reduction of calories, but the beneficial hormonal and biochemical changes that occur. Fasting has effects on many hormones including insulin, cortisol and hunger hormone, ghrelin. For years, epidemiological study of centenarians and groups that voluntarily eat less have strongly suggests that people could extend their average lifespan and live healthier. Unfortunately, despite the benefits, cutting calories indefinitely is challenging. Fasting offers a practical solution. There are several fasting strategies that are analogous to daily caloric restriction, such as time restricted feeding (often called intermittent fasting), alternate-day fasting or periodic prolonged fasting.
The list of fasting benefits is extensive:
Evidence shows that fasting may improve our cholesterol levels and reduce our risk of cardiovascular disease.
Fasting improves the way we metabolize glucose and how well our cells respond to insulin. This offers protection against obesity.
Fasting can improve our cognitive function and may improve mood.
Fasting significantly improves inflammatory markers in the blood and may reduce autoimmune diseases.
Fasting can activate stem cell-based rejuvenation.
Studies suggest that careful use of fasting can reverse type 2 diabetes.
Fasting can promote weight loss and decrease body fat, especially the visceral fat near our organs that is particularly risky to our health.
Some fasting regimens and time-restricted eating patterns can improve circadian rhythms that are important for body weight regulation, hormone balance, coordination and sleep.
Because over consumption of food is stressful for the body and brain, fasting from 12-40 hours can benefit overall health and even slow the aging process.
Fasting is powerful! It turns out that not only is what we eat important but also when we eat it. Excited to get started?
There are a number of fasting regimens and there really is no one best way to fast. Popular fasting strategies include:
Time-restricted eating means that a person eats all of their meals and snacks within a particular window of time each day. This timeframe can vary according to the person's preference. Typically, the eating window in time-restricted programs ranges from 6–12 hours a day.
Alternate day fasting is just as it sounds. You fast every other day. Calories are not restricted on the non-fasting days. The most common version of this diet actually involves a "modified" fasting where you can eat a limited number of calories on fasting days.
Prolonged fasting protocols vary widely, but typically involve fasts lasting longer than 24 hours occurring at intervals between several times a week to several times a year.
Where to start? It may be easier than you think.
At Relish Health I recommend that most people begin fasting by doing a 12-hour fast overnight. For example, if you eat dinner around 7pm you would then aim to eat breakfast around 7am. This process gives the body a 12-hour window of fasting that may allow some of the benefits listed above.
If a 12-hour fast goes well, you can try increasing the period to 16 hours. You can do this daily, or if you’re just getting started, I recommend 2-3 days per week. More intensive or prolonged fasting may be needed for people with specific goals like weight loss or diabetes reversal. I encourage you to talk to a professional familiar with fasting before attempting prolonged fasts. Schedule an appointment with Relish Health to discuss a plan customized to you.
For some people, just one night of fasting yields benefits like increased focus and metabolism, while others need a few weeks of 12-hour fasting windows to see results. Regardless of how long it takes, nearly all report waking up feeling physically lighter and mentally sharper.
A word of caution: while fasting has proven to be safe, there are select groups of individuals that should not fast. These include pregnant and nursing mothers, underweight individuals or people with a history of eating disorders. In each of these cases, fasting may lead to undernourishment during a time of high nutrient need or may lead to emotional or restrictive eating.
Life is meant to be celebrated. Feasting with friends and family is an important part of a happy and fulfilled life. Adding periods of fasting to your routine can give a deeper understanding of the feast and celebrations while honoring your health. Balance your feasting with periods of fasting to maintain a healthy rhythm of life.