What is Fasting?
Fasting is the voluntary abstention from food (and sometimes drinks) for a specific period.
While fasting has been practiced for centuries for religious and spiritual reasons, modern science has uncovered numerous health benefits associated with it.
Fasting isn’t just about skipping meals—it can be a powerful tool for improving metabolic health, promoting longevity, and even facilitating weight loss.
The Science-Backed Benefits of Fasting
Fasting offers a wide range of benefits, including weight loss, enhanced longevity, and cellular rejuvenation through autophagy.
Let’s break these benefits down in detail:
1. Weight Loss and Fat Burning
One of the primary reasons people turn to fasting is for weight loss.
Here’s how fasting aids in shedding excess fat:
- Reduces Caloric Intake: By limiting the window of eating, fasting naturally leads to reduced calorie consumption.
- Boosts Metabolism: Short-term fasting increases norepinephrine production, which enhances metabolism and fat breakdown.
- Promotes Fat Adaptation: Fasting forces the body to switch from burning glucose to burning fat for energy, making it a useful strategy for those aiming for fat loss.
- Promotes an increase in Growth Hormone: Fasting triggers a decrease in insulin and blood glucose levels, which reduces the inhibition of growth hormone (GH) secretion. Additionally, fasting stimulates ghrelin release and activates the sympathetic nervous system, both of which enhance GH production to preserve muscle mass and promote fat metabolism.
*The last one is my favorite. That means fasting can make it easier to build muscle while at the same time reducing fat which is what everybody wants.
2. Longevity and Anti-Aging
Fasting has been linked to an extended lifespan and reduced risk of age-related diseases.
Studies show that fasting activates pathways that:
- Reduce inflammation
- Improve insulin sensitivity
- Enhance mitochondrial function, which plays a role in energy production and cellular health
- Reduce oxidative stress, which contributes to aging and chronic diseases
Why Improving Insulin Sensitivity Matters
I didn’t know much about insulin sensitivity before fasting and in some ways I still don’t know as much as I would like.
Because of that, I thought it was important to explain why insulin sensitivity matters for my readers who don’t know.
Improving insulin sensitivity allows your cells to use glucose more efficiently, reducing the risk of insulin resistance, type 2 diabetes, and metabolic disorders.
Better insulin sensitivity also helps regulate energy levels, reduce inflammation, and support muscle growth while minimizing fat storage.
These are all good things and fasting helps you accomplish them all.
3. Autophagy: Cellular Cleanup and Regeneration
Autophagy is the body’s way of cleaning out damaged cells and regenerating new, healthy ones. This process:
- Removes dysfunctional proteins and organelles
- Supports brain health and may reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s
- Enhances immune system function
- Contributes to better skin health by clearing out damaged skin cells
Autophagy really made sense to me after seeing a documentary on YouTube where a medical doctor explained what happens when autophagy kicks in.
Basically, our bodies have or produce stem cells (I’m not sure whether we have them or produce them… I can’t remember).
Anyway, during autophagy, old or damaged cells in our bodies are taken out and replaced with stem cells.
It’s like replacing old parts with new parts and it is one of the reasons autophagy helps with longevity.
Our environments, diets, and outside contaminations cause damage to our internal cells and we rarely get a break for the body to clean in up in our culture and society.
Fasting allows the body the time it needs to do that.
Types of Fasting and When to Use Each One
There are several fasting methods, each with distinct advantages.
The right fasting approach depends on your goals, lifestyle, and overall health.
1. Intermittent Fasting (IF)
- What it is: Cycling between periods of eating and fasting, usually within a specific window (e.g., 16/8 method—16 hours of fasting, 8 hours of eating).
- Best for: Weight loss, improving insulin sensitivity, and maintaining general health.
- When to use: Ideal for beginners and those looking for a sustainable long-term fasting approach.
This is my daily routine and I feel much better than I have in decades.
I actually do intermittent fasting on a 20/4 schedule.
I eat everything in a four hour window and though it sounds limiting, it’s actually very freeing.
I didn’t start there, I worked my way up and I’ve been doing it for over a year at this point.
I imagine I will never go back to eating so many times a day and I actually deal less with hunger than I ever have (sounds crazy but it’s a true story).
2. Extended Fasting / Therapeutic Fasting (24-48 Hours or Longer)
- What it is: Going without food for 24-48 hours or more, consuming only water, electrolytes, and non-caloric beverages.
- Best for: Deep autophagy, significant metabolic benefits, and breaking weight-loss plateaus.
- When to use: Occasionally, for those experienced with fasting, to promote cellular repair and reset metabolism.
I have done this in the past for religious reasons but I’m looking to do some extended fasting soon now that I know the benefits for health reasons.
Depending on how it goes, I plan to make it part of my regular routine.
3. Alternate-Day Fasting (ADF)
- What it is: Fasting every other day, with some variations allowing for minimal calorie intake (500 calories on fasting days).
- Best for: Accelerated fat loss, reducing inflammation, and metabolic health improvements.
- When to use: Suitable for those who can handle longer fasting periods without major side effects.
4. Time-Restricted Eating (TRE)
- What it is: Eating within a shorter daily window (e.g., 14/10, 12/12).
- Best for: Maintaining metabolic flexibility, supporting circadian rhythm, and improving digestion.
- When to use: Great for people new to fasting or those looking for a more manageable fasting routine.
5. Water Fasting
- What it is: Abstaining from all food and only consuming water for an extended period (usually 24-72 hours or longer).
- Best for: Deep autophagy, immune system reset, and potential therapeutic effects for conditions like insulin resistance.
- When to use: Occasionally, under medical supervision, especially for extended fasts.
6. Dry Fasting
- What it is: No food or water for a set period, ranging from 12 hours to several days.
- Best for: Rapid detoxification, religious/spiritual fasting, and reducing inflammation.
- When to use: With caution, and usually for shorter durations, as it can be physically demanding.
7. The Daniel Fast
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What It Is: The Daniel Fast is a plant-based, biblically inspired diet that excludes meat, dairy, processed foods, and sweeteners, focusing on fruits, vegetables, whole grains, legumes, nuts, and water.
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What It’s Best For: It’s commonly used for spiritual growth, detoxification, and improving overall health by reducing inflammation and supporting digestion.
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When to Use It: Ideal for those seeking a short-term reset (typically 10–21 days), deepening spiritual discipline, or improving eating habits with whole, natural foods.
My Daniel Fast Experiment
Best Supplements to Take While Fasting
While fasting provides numerous health benefits, some essential supplements can enhance the experience and prevent deficiencies.
Here are some of the best supplements you should consider:
1. Electrolytes (Sodium, Potassium, Magnesium)
- Prevents dehydration and muscle cramps
- Maintains proper nerve and muscle function
*This is a big one so don’t gloss over it if you’re planning on fasting.
For some people (me being one of them), my body uses up electrolytes and that can cause dehydration, headaches, brain fog, and who knows what else.
Without enough electrolytes you will not feel your best during fasting.
It’s very important you get them without using things like Gatorade or electrolyte packets made with sugar.
For a no-sugar electrolyte mix, my go to is LMNT.
It’s a little pricier than other electrolyte replacements but not by much and I’ve found it to be the easiest and best to supplement with.
You can support this page but getting your LMNT on Amazon here.
2. BCAAs (Branched-Chain Amino Acids)
- May help preserve muscle mass during longer fasts
- Useful for athletes practicing intermittent fasting
3. Omega-3 Fatty Acids
- Reduces inflammation
- Supports brain and heart health
4. Probiotics
- Helps maintain gut health during fasting
- Supports digestion once eating resumes
5. Vitamin D
- Essential for immune function and bone health
- Especially beneficial for those fasting for extended periods
This is another one that is very important for us guys.
If you don’t get enough vitamin D from the sun or don’t have enough in your system as a male, your testosterone levels can plummet.
Vitamin D is essential for testosterone production and testosterone is essential not only for a healthy sex life and libido but also for building muscle and burning fat.
Make sure you’re getting enough vitamin D.
Conclusion
Fasting is a powerful tool for improving health, promoting weight loss, and enhancing longevity.
The key to success is finding the fasting method that best aligns with your goals and lifestyle.
Whether you choose intermittent fasting for sustainable weight loss, extended fasting for deep autophagy, or time-restricted eating for general well-being, fasting can provide significant benefits when done correctly.
Always consult with a healthcare professional before starting any fasting regimen, especially if you have underlying health conditions or plan to do therapeutic extended fasting.
By incorporating fasting strategically into your routine, you can unlock a host of health benefits and optimize your overall well-being.
If you want to learn more, the video below is super interesting:
Other Scriptures that May be of Interest:
Powerful Scriptures and Quotes on Healing
How to Boost your Immune System FAST
If you’d like a personal relationship with Jesus Christ, visit our salvation page.
God Bless,
Jason and Daniele
