“Everyone can perform magic, everyone can reach his goals, if
Hermann Hesse
he is able to think, if he is able to wait, if he is able to fast.”
While fasting as a practice has been around for millennia, particularly for spiritual reasoning, it’s gained a lot of mainstream attention recently. It’s only in recent years there have been reputable studies conducted, highlighting the possible benefits. I’ve tried it myself and out of further interest, I read over some of the current research and wanted to summarize what I learned for the benefit of others as well. It seems there is definitely some reputability to at least a few of the claims made in regards to fasting or temporarily limiting caloric intake in general, keyword, temporarily.
Fasting varies in a couple of ways. The number one way it varies is the length of time in which we fast. The second variable is what we’re still ingesting, if anything at all, aside from water. This generally ranges from tea, fruit juice or soups. Generally, it’s going to be something that is in liquid form that is easily and quickly digested, processed and expelled. From my own perspective and experience, I personally don’t buy into using any extra “cleanses” while I’m fasting. I truly believe that the healthiest fast can be done with simply clean water or tea and I’ll explain why.
Before I go into detail about the benefits of fasting and various types of fasts, I think it’s important to summarize the mechanisms that occur within our bodies that make fasts beneficial. In essence I’m summarizing what I learned from the following studies: 1, 2, 3, 4 , 5 , 6 and 7 that were variously conducted and peer reviewed at the University of California, University of Southern California, San Diego State University, John Hopkins University and the National Institute on Aging. While it’s clear that more long term studies are needed and particularly on humans, the preliminary data is mostly positive. Some of the most important questions that still remain to be answered with greater certainty are at what age is a fast safe? Which age group gains the most benefits from fasting? Because of the challenges of fasting which ailments have the most significant reduction so that a better target audience can be reached?
Our body essentially has two states which are wake/feeding and sleep/fasting. We have a natural circadian biology and rhythm that is designed in the simplest terms to promote the best possible health and function of our bodies. This circadian rhythm is aided by the earth’s natural rhythm via the sun/moon (light/dark) cycle. Sleep is naturally encouraged when the sun goes down and we are naturally evolved to be light sensitive and wake up at first light. This is why sleep is absolutely critical to good health and also why black out curtains are so popular. This is also why naturally, in the winter, due to lack of light as well as the colder weather, people tend to get sleepier and less active. Back to the main point, our body produces higher hormones of varying types depending on whether we are in a waking state or sleeping state that spur varying natural processes.
When we are awake, all of our energy is devoted mostly to eating, walking, talking, moving, breathing and overall being active in general. This is hard work and there isn’t as much energy left over during waking hours for general maintenance of our internal systems. However, when we are in a sleep state, and especially deep sleep, our bodies switch over to being able to perform a deeper general maintenance and cleaning on our systems, designed to keep ailments at bay and in check.
More specific to the point of fasting, we’re naturally not eating while we’re sleeping and that is just another mode in which our body is in a state of rest and all energy can be devoted to other functions. Our gut microbiota in particular are given a rest or a chance to perform other beneficial functions aside from processing our food. We also know that various foods effect our insulin which effects weight loss or gain. We know that being overweight leads to varying risk factors such as heart disease and diabetes.
The longer period our bodies experience balanced levels of insulin, the easier it is to keep off weight or to lose weight. Of course we know gut health in general is linked to a plethora of other systems in the body and effects us in countless ways for good or ill. When we wake up and continue to fast for say, just as an example, an additional 4 hours (12 hours total since we went to sleep), this allows our body to stay in a longer internally rested and in essence, hormonally balanced and healing state.
Possible Benefits of Fasting
● Improves metabolism and aids in weight loss
● Reduces risk of diabetes, heart disease, hypertension and cancer
● Improves our bodies natural ability to rid itself of unhealthy chemicals
● Improves gut health and microbiota
● Improves immune system and cellular repair
● Improves brain function
● Reduces inflammation
● Reduces risk of Alzheimer’s, Parkinson’s and Huntington’s disease
● Improves longevity and reduces the effects of aging in general
● Reduces acne or other skin conditions
Different Forms of Fasting: Find the Right Schedule for You
● Daily Time – restricted eating – Meals are consumed within certain hours and only those hours such as eating only between 11:00 am and 7:00 pm. Nothing is consumed the other hours of the day except water or tea.
● Alternative – Day Fasting – Meals are consumed only every other day at any time. This results in at least 24 hours of a lengthened fasting time.
● 5:2 Eating Pattern – Eating unrestricted for 5 days and restricting caloric intake on the last 2 days.
● Periodic Fasting – Restricting caloric intake for a couple days once a month.
● Extended Fasting – Fasting for 1 to 2 weeks. Two weeks is about the max that professionals suggest pushing fasting. These fasts are usually completed in specialized facilities, programs or retreats or otherwise under supervision. There are generally rules about fasting this long you’d want to research in greater depth such as easing your way back into eating, starting with soups and small meals.
Again, “fasting” varies from person to person and personal preference from ingesting nothing except water to using various teas, fruit juices or soups.
Side Effects of Fasting: Be Aware of the Hitches and Caveats
Most people report that these symptoms are the worst the first couple hours or first day and generally subside as time passes. I can attest to this in my own experience with a week fast. The worst I felt was the first full 24 hours.
● Dehydration – Make sure to stay properly hydrated. Doctors recommend 8 glasses a day or 2.5 liters. However, that’s with having proper servings of water filled fruits and vegetables. For that reason, during a fast you’re probably going to want to increase water intake by at least an extra .5 – 1 liters.
● Headaches and being “hangry” – Headaches and overall crabbiness are a normal side effect of fasting and staying hydrated and rested will help.
● Hypoglycemia – Dizziness, sweating, weakness and blurry vision are all normal side effects of fasting. It’s important that you are in a stable, predictable environment and in a situation where you don’t have anywhere important to be or anything to do.
● Heartburn – Sometimes stomach acids are kicked up when they aren’t busy digesting food which can lead to heartburn.
What I learned from all of this as well as my experience with a week long fast is that the most important thing going into it, is to have a generally healthy outlook and mind set. I fasted because I wanted to improve my overall health and was not into it as a means of starvation to lose weight. Aside from my week fast, I’ve had the most success using weekly 5:2 time restricted eating which is where I eat only from the hours 11 am to 7 pm for two days out of the week. I also increase my water intake on those days. I’d like to make a couple final notes that fasting is not aimed in any way to increase anorexia or other body image disorders. Also, there is absolutely zero scientific evidence to support extreme methods of fasting such as breatharianism. For more information, check out the documentary The Science of Fasting.
Isla Skye Herbals 
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