How and Why Fasting is Spring Cleaning for Your Body

This article is for informational purposes only and is not meant to be medical advice. Always consult with a qualified healthcare provider before starting any fasting regimen, especially if you have existing health conditions or take medications.

"'Mardi Gras for the soul, Lent for the body' captures a wisdom we've known for generations:

Periods of celebration balance naturally with periods of restraint.

Modern science confirms what tradition has long practiced: fasting after feasting brings our bodies back into balance."

Curious about fasting after holiday indulgences?

This beginner-friendly guide explains how to start fasting safely, what to drink, how it affects blood pressure, and which methods work best for weight loss.

Discover why this ancient practice is gaining modern popularity and how it might benefit your health this spring season.

Plus, I'd like you to find recommended books to help you understand intermittent and extended fasting.

What’s the Skinny on Fasting?

Fasting is when you choose not to eat for a certain period.

People have been doing this for many years for religious and health reasons.

Today, more people are fasting to feel better and get healthier.

Let's talk about what fasting is all about and how you might try it yourself.

Where to Start?

If you're new to fasting, it can seem a bit scary at first. Here's a few tips on how to begin:

1. Start small with overnight fasting - Try not eating for 12 hours overnight.

If you finish dinner at 7 PM, don't eat again until 7 AM.

Pretty simple, right?

Once that feels easy, you can try waiting until 9 AM or 10 AM to eat.

2. Pick what works for your schedule - If you have family dinner every night, maybe skipping breakfast makes more sense for you.

If you love breakfast with your loved ones, maybe stopping eating earlier in the evening is better.

3. Keep track of how you feel - Write down how you're feeling during your fasting periods.

Are you super hungry?

Feeling good?

This helps you figure out what works best for you.

4. Ease into it with "flexible fasting" - If going without any food is too hard at first, try just having a little bit of cream in your coffee or some broth.

It's not perfect fasting, but it's a good way to start.

5. Find fasting buddies. It's easier to stick with something new when you have friends doing it, too.

Look for online groups or see if any friends want to try it with you.

(My favorite is choosing a fasting buddy; accountability helps with this difficult task, especially when it’s new to you.)

What's Best to Drink When Fasting

Please know that staying hydrated is super important during fasting.

Here are ideas on what you can drink:

• Water - This is your best friend during fasting!

Plain water keeps you hydrated without breaking your fast.

• Black coffee or plain tea - These are fine during fasting and might even help you feel less hungry.

Just skip the sugar, milk, and cream.

• Electrolyte water—If you've been fasting for over a day, add electrolytes like sodium, potassium, and magnesium to your water.

You can add a pinch of salt to water or use a sugar-free electrolyte mix.

• What to avoid - Drinks with calories like juice, soda, milk, and alcohol will break your fast.

• Also watch out for "zero-calorie" drinks with artificial sweeteners - some people find these increase hunger.

How Fasting Works

When you stop eating for a while, your body starts making some remarkable changes:

• Using stored energy - After about 12 hours without food, your body runs out of the sugar it stored from your last meal.

Then it starts using fat for energy instead.

This is why many people lose weight with fasting.

• Cell cleanup mode - When you fast, your body cleans up old, damaged cell parts.

Think of it like taking out the trash!

Scientists call this process "autophagy," which might help your body stay healthier.

• Hormone changes - Fasting changes your hormone levels in helpful ways.

It lowers insulin (which helps control blood sugar) and increases hormones that help burn fat.

• Rest and repair - Without constantly digesting food, your body can spend more energy fixing and cleaning things up inside.

Will Fasting Lower Blood Pressure?

Many people do see lower blood pressure when they try fasting.

Here's what you should know:·

Short-term effects - Even short periods of fasting might temporarily lower blood pressure for some people.

A 2005 study published in the Journal of Applied Physiology found that short-term intermittent fasting improved several health markers, including blood pressure.

(https://journals.physiology.org/doi/full/10.1152/japplphysiol.00683.2005).

· Long-term benefits - Regular fasting over time has helped many people improve their blood pressure readings.

Research from Intermountain Medical Center Heart Institute, published in Scientific Reports, found that people who regularly practice intermittent fasting had lower blood pressure and reduced risk of heart disease.

(https://www.nature.com/articles/s41598-021-91303-2).

This might be because fasting can help with weight loss and reduce inflammation.

· Talk to your doctor first. If you take blood pressure medication, you must consult your doctor before attempting to fast.

Your medication might need adjustment as your blood pressure changes.

The American Heart Association recommends consulting healthcare providers before starting any fasting regimen if you have existing health conditions.

· Not a replacement for medication - Fasting isn't a substitute if your doctor has prescribed blood pressure medicine.

· Dr. Jason Fung, a kidney specialist and author of The Complete Guide to Fasting, frequently recommends fasting to his patients and emphasizes that fasting should supplement, not replace, prescribed treatments unless your doctor advises explicitly otherwise.

Why Fasting is Good for You

Fasting isn't just about losing weight – it has many other potential benefits:

• Improved blood sugar control: Fasting can help your body manage blood sugar more effectively and may lower your risk of type 2 diabetes.

A 2021 study published in JAMA Network Open found that time-restricted eating (intermittent fasting) improved insulin sensitivity and reduced blood sugar levels in adults with metabolic syndrome.

(https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2781687).

• Clearer thinking - Many people report feeling mentally sharper during fasting periods.

Research published in 2020 in Nutrients found that intermittent fasting may improve cognitive function and protect against age-related mental decline.

(https://www.mdpi.com/2072-6643/12/5/1478).

• Fighting inflammation—Fasting reduces inflammation, which is linked to many health problems, including heart disease, arthritis, and even some cancers.

A 2019 review in the journal Cell found that various fasting regimens can reduce multiple inflammatory markers and potentially help with chronic inflammatory diseases.

(https://www.cell.com/cell/fulltext/S0092-8674(19)30882-1).

• Digestive rest - Giving your digestive system a break can help reduce symptoms for some people with digestive problems.

A 2020 study in Cell Metabolism demonstrated that intermittent fasting altered the gut microbiome in ways that promoted gut health and reduced intestinal inflammation.

(https://www.cell.com/cell-metabolism/fulltext/S1550-4131(20)30498-8).

• Possible longer life - Animal studies show that various forms of fasting can help animals live longer, healthier lives.

• We're still studying if this is true for humans too.

• A 2022 review in Nature Aging discussed how fasting triggers cellular pathways that may promote longevity and delay age-related diseases in humans.

(https://www.nature.com/articles/s43587-022-00189-w).

Which Type of Fasting is Best for Weight Loss

Different fasting approaches work better for different people. Here are some popular options for weight loss:

· 16:8 Method - This means eating during an 8-hour window (11 AM to 7 PM) and fasting for 16 hours.

It's popular because it's easy to incorporate into everyday life—you skip breakfast or dinner.

· 5:2 Approach—With this plan, you usually eat five days a week minimally (about 500-600 calories) on two non-consecutive days.

Some people find this easier because the "diet days" are limited.

· Alternate day fasting consists of eating generally on one day and consuming very little or nothing the next.

It may result in quicker weight loss but could be more challenging to maintain.

· One Meal A Day (OMAD): Some people eat only one big meal each day and fast the rest of the time.

This can work well for busy people who don't mind being hungry during the day.

· Extended Fasting—Longer fasts of 24-72 hours can lead to more weight loss, but they should only be tried after you're comfortable with shorter fasts and ideally with a doctor's guidance.

The "best" approach is the one you can stick with!

Most people find that starting with the 16:8 method is easiest.

You can always try different approaches to see what works best for your body and lifestyle.

Fasting isn't for everyone. Don't try fasting if you:

· Are pregnant or breastfeeding

· Have type 1 diabetes

· Are underweight or have a history of eating disorders

· Are under 18 years old

· Have certain medical conditions

Even if none of these apply to you, you should consult your doctor before beginning any fasting routine, mainly if you take medications or have health concerns.

Remember, fasting is just one tool for better health.

What you eat during your non-fasting periods still matters a lot!

For the best results, focus on whole foods like vegetables, fruits, lean proteins, and healthy fats.

Whether fasting to lose weight, lower your blood pressure, or feel better, listen to your body and take it one step at a time.

You might be surprised by how good you feel when you give your body regular breaks from food!

Great Books About Fasting

· "The Complete Guide to Fasting" by Dr. Jason Fung - A very popular book that explains the science of fasting in simple terms.

Dr. Fung works with many patients using fasting to improve their health.

· "Fast. Feast. Repeat." by Gin Stephens - Written in a friendly, conversational style perfect for beginners interested in intermittent fasting.

· "The Obesity Code" by Dr. Jason Fung - Explains how fasting can help with weight management and metabolic health issues.

· "Life in the Fasting Lane" by Dr. Jason Fung, Eve Mayer, and Megan Ramos offers practical guidance on implementing various fasting protocols.

· "Delay, Don't Deny" by Gin Stephens is another beginner-friendly book focusing on intermittent fasting as a sustainable lifestyle.

These books provide more details about the science behind fasting and offer specific plans to follow based on your goals.

You might find them at your local library or bookstore!