INTERMITTENT FASTING

Fasting is one of the oldest health and spiritual practices known to humanity. Rooted in both tradition and biology, fasting simply means a conscious abstention from food—and sometimes drink—for a certain period. While once practiced mainly for religious or cultural reasons, it has now reemerged as a powerful tool for healing, longevity, and metabolic health. At its core, fasting gives the body time to rest, repair, and rebalance itself on a deep cellular level.

Intermittent fasting (IF) is a modern adaptation of this ancient practice. Rather than going days without food, intermittent fasting involves cycling between periods of eating and fasting within a single day or week. The most popular approach is the 16/8 method—where you fast for sixteen hours and eat during an eight-hour window. Others use alternate-day fasting, the 5:2 method, or extended fasts, depending on their health goals and lifestyle. No matter the structure, the intention is the same: to allow the body time to shift out of constant digestion and into repair and rejuvenation.

So, what exactly happens during a fast? Once food is no longer entering the body, blood sugar and insulin levels begin to drop. This signals the body to start using stored fat for energy—a natural shift that promotes fat burning and weight loss. At the same time, cells begin a process called autophagy, where they clean out old or damaged components, boosting cellular health and resilience. Fasting can also improve insulin sensitivity, reduce inflammation, balance hormones, and even support brain function by promoting the release of BDNF, a growth factor that helps protect and regenerate neurons.

But fasting isn’t just about skipping meals—it’s about creating space. When done mindfully, fasting becomes a way to reconnect with your body’s natural rhythms. It helps reset your appetite, sharpen mental clarity, and bring awareness to emotional eating patterns. Many people report feeling more energetic and grounded once they adapt to a fasting lifestyle, especially when they pair it with whole, nutrient-rich foods during eating windows.

Of course, fasting isn’t for everyone. People with certain health conditions, those who are pregnant, nursing, underweight, or dealing with a history of eating disorders should always consult a healthcare professional before starting. But for many, intermittent fasting can be a simple yet powerful reset. It’s not about restriction—it’s about rhythm. It’s a return to balance, a reminder that we don’t always need more food to thrive. Sometimes, giving the body less allows it to do more.

Fasting is one of the oldest health and spiritual practices known to humanity. Rooted in both tradition and biology, fasting simply means a conscious abstention from food—and sometimes drink—for a certain period. While once practiced mainly for religious or cultural reasons, it has now reemerged as a powerful tool for healing, longevity, and metabolic health. At its core, fasting gives the body time to rest, repair, and rebalance itself on a deep cellular level.

Intermittent fasting (IF) is a modern adaptation of this ancient practice. Rather than going days without food, intermittent fasting involves cycling between periods of eating and fasting within a single day or week. The most popular approach is the 16/8 method—where you fast for sixteen hours and eat during an eight-hour window. Others use alternate-day fasting, the 5:2 method, or extended fasts, depending on their health goals and lifestyle. No matter the structure, the intention is the same: to allow the body time to shift out of constant digestion and into repair and rejuvenation.

So, what exactly happens during a fast? Once food is no longer entering the body, blood sugar and insulin levels begin to drop. This signals the body to start using stored fat for energy—a natural shift that promotes fat burning and weight loss. At the same time, cells begin a process called autophagy, where they clean out old or damaged components, boosting cellular health and resilience. Fasting can also improve insulin sensitivity, reduce inflammation, balance hormones, and even support brain function by promoting the release of BDNF, a growth factor that helps protect and regenerate neurons.

But fasting isn’t just about skipping meals—it’s about creating space. When done mindfully, fasting becomes a way to reconnect with your body’s natural rhythms. It helps reset your appetite, sharpen mental clarity, and bring awareness to emotional eating patterns. Many people report feeling more energetic and grounded once they adapt to a fasting lifestyle, especially when they pair it with whole, nutrient-rich foods during eating windows.

Of course, fasting isn’t for everyone. People with certain health conditions, those who are pregnant, nursing, underweight, or dealing with a history of eating disorders should always consult a healthcare professional before starting. But for many, intermittent fasting can be a simple yet powerful reset. It’s not about restriction—it’s about rhythm. It’s a return to balance, a reminder that we don’t always need more food to thrive. Sometimes, giving the body less allows it to do more.

PROLONGED FASTING

Prolonged fasting refers to voluntarily abstaining from all food (and sometimes caloric beverages) for an extended period, typically lasting anywhere from twenty-four hours to several days. Unlike intermittent fasting, which focuses on cycles of eating and fasting within a day, prolonged fasting involves giving the body a longer break from digestion, which triggers deeper physiological changes. During this extended fasting window, the body gradually shifts from burning glucose to burning stored fat for fuel, entering a state called ketosis.

One of the most profound benefits of prolonged fasting is autophagy—the body’s natural process of cleaning out damaged cells and regenerating new ones. This process can help reduce inflammation, improve cellular function, and potentially protect against chronic diseases such as cancer and Alzheimer’s. Additionally, prolonged fasting helps reset insulin sensitivity, which can be especially helpful for those struggling with metabolic syndrome or type 2 diabetes. It’s also been linked to improved mental clarity, lowered blood pressure, and enhanced immune system function.

While prolonged fasting can be deeply healing, it’s not for everyone and should be approached with care. It’s important to stay well-hydrated with water and electrolyte support, and those with medical conditions or on medications should consult a healthcare professional before attempting it. When done mindfully, prolonged fasting can be a powerful reset for both body and mind—helping break habits, boost longevity, and reconnect with a more intuitive relationship with food and hunger.