Intermittent Fasting: A Return to Rhythm

Fasting is one of the most ancient and intuitive practices for health and spiritual clarity. Long before it was studied in labs or framed by modern science, fasting was used as a way to purify the body, calm the mind, and deepen one’s connection with spirit. At its essence, fasting is a conscious pause—a deliberate period of not eating (and sometimes not drinking)—to give the body time to rest, repair, and reset on a deep cellular level.

Intermittent fasting (IF) is a modern approach to this age-old wisdom. Instead of abstaining for days, IF involves alternating between periods of eating and fasting within a day or week. The most common style is the 16:8 method—fasting for 16 hours and eating within an 8-hour window. Other popular rhythms include alternate-day fasting, the 5:2 method (eating normally five days a week and fasting two), or even occasional 24- to 36-hour fasts, depending on personal goals and lifestyles. At the heart of all these methods is the same principle: giving the body space to shift from digesting to healing.

So what actually happens in the body when we fast? After we stop eating, insulin and blood sugar levels begin to fall. In response, the body starts tapping into stored fat for energy, a process that naturally supports fat loss and metabolic health. At the same time, cells begin autophagy—a built-in cleansing system where old or damaged cellular parts are broken down and recycled. This not only supports longevity but strengthens the body at a foundational level. Fasting has also been shown to reduce inflammation, enhance insulin sensitivity, balance hormones, and even protect the brain by stimulating BDNF, a protein that supports learning and memory.

But intermittent fasting is more than a metabolic tool—it’s a mindful practice. It invites us to tune in to our true hunger, to notice emotional eating patterns, and to deepen our awareness of how food impacts energy, mood, and clarity. Many people find they feel lighter, more focused, and more energized once they ease into the rhythm of fasting, especially when paired with nourishing, whole foods during eating windows.

It’s important to remember, though, that fasting isn’t for everyone. Those who are pregnant or nursing, underweight, managing certain health conditions, or healing from disordered eating should consult a qualified healthcare provider before starting. Fasting is not about punishment or restriction—it’s about realignment. It’s a gentle return to the natural ebb and flow of nourishment and rest.

In a world that encourages constant consumption, fasting teaches us the power of pause. Sometimes, giving the body less allows it to do far 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.