The Science of Fasting

Why your body needs to take a break

Fasting isn’t a trend—it’s ancient wisdom your body remembers.

My first experience When I first moved to London, I piled on nearly two stones within two years. Desperate to shed this new weight, I turned to fasting - a method considered extreme and unhealthy at the time. It was labelled as deprivation or crash dieting. Without preparation or guidance, I picked up a herbal fasting kit from Boots: three days of water, minimal food, and herbal infusions - three litres daily.

Those first days were brutal. Caffeine and sugar withdrawal were hard - headaches, cravings, mood swings. But by day three, something shifted dramatically. My energy surged, cellulite visibly reduced, my skin glowed, and I lost noticeable weight.

My journey from yo-yo dieting to true health

Over the following years, fasting became a repeated pattern - yo-yo dieting, losing weight, then gaining some back. Intuitively, I knew fasting benefited me, yet my mind was restricted. Despite this, my stubborn nature kept bringing me to fasting, driven by an inner knowing of its deeper benefits.

The real breakthrough came with yoga and ancient wisdom. Learning traditional yogic methods, such as saltwater flushes, shifted my perspective entirely. It wasn’t just about losing weight, it was about deeply cleansing and resetting my body.

Fasting is in our DNA

Our ancestors didn't eat three to five meals a day. They didn’t wake up and open a fridge. They hunted, sometimes going days without food. Hunger wasn’t a signal of weakness, it was a signal to act. Fasting was a natural rhythm of life. When food was scarce, the body adapted: metabolism slowed, focus sharpened, and energy was redirected toward survival.

Some of our best evolutionary traits- mental clarity, fat-burning efficiency, and cellular repair- all work because of fasting, not despite it. The idea that constantly eating keeps you healthy is a modern construct driven by marketing, not biology. We weren’t designed to be constantly eating. We thrive in cycles of feast and famine.

Understanding the science of fasting

The science behind fasting is transformative:

0-4 Hours:

• The body digests food, converting it into glucose for immediate energy.

• Insulin levels rise to manage blood sugar.

4-12 Hours:

• Digestion concludes; insulin levels drop, signalling the body to tap into glycogen stores for energy.

• Crucially, allowing at least 12 hours without food gives your digestive system essential rest, freeing significant energy to repair tissues and organs. Digestion is your body's most energy-intensive process; regular breaks from digestion facilitate natural healing.

12-24 Hours (Autophagy Phase):

• The body initiates autophagy, a self-cleaning mechanism that clears out damaged cells, toxins, and potentially precancerous cells.

• Enhanced cellular regeneration and improved metabolic health.

24-48 Hours (Fat Burning Phase):

• Glycogen stores deplete, prompting your body to burn fat stores as its primary energy source.

• Accelerated fat loss, improved insulin sensitivity, and reduced inflammation.

48-72 Hours (Ketosis & Mental Clarity):

• The body fully transitions into ketosis, producing ketones for energy.

• Boosts cognitive function, mental clarity, alertness, and mood stability.

72+ Hours (Hormonal Reset and Immune Reboot):

• Rising growth hormone levels aid tissue repair, muscle preservation, and fat loss.

• Insulin stabilization, reduced inflammation, and profound immune system reset.

Research from renowned scientists like Dr. Valter Longo and Dr. Jason Fung backs these findings, linking fasting to reduced oxidative stress, lower inflammation, and enhanced longevity.

Types of Fasting—Detailed Benefits

Fasting can vary to fit your lifestyle and health needs:

• Intermittent Fasting (16:8): Enhances insulin sensitivity, supports weight management, and boosts brain health.

• 24-hour Fast: Accelerates autophagy, significantly reduces inflammation, supports gut repair.

• Juice Fast: Provides essential micronutrients, gently resting the digestive system while maintaining energy levels.

• Water Fast: Deep cellular detoxification, hormonal balancing, intensive autophagy.

• Bone Broth Fast: Nutrient-rich, repairs gut lining, reduces inflammation, and joint pain.

• OMAD (One Meal a Day): Simplifies eating patterns, enhances metabolic efficiency, stabilizes blood sugar.

Who Shouldn't Fast?

While fasting is beneficial, it's not suitable for everyone:

• Pregnant or breastfeeding women

• Individuals with eating disorders or a history thereof

• Underweight individuals

• People with specific medical conditions (consult your healthcare provider)

Fasting Mindset and Affirmations

Fasting isn’t purely physical—it’s deeply emotional and spiritual:

• "I trust my body's innate wisdom."

• "I nourish my body by giving it rest."

• "Every moment of fasting moves me toward vibrant health."

• "I embrace fasting as a path of renewal and clarity."

Spiritual fasting has been integral to cultures and traditions worldwide, facilitating deeper self-awareness, clarity, and spiritual insight. Fasting quiets the mind, enabling introspection and a deeper connection to your higher self.

Is fasting for everyone?

Fasting must align with your individual needs. Women in their reproductive years should synchronize fasting practices with their menstrual cycles. Remember, fasting isn’t restrictive—it's a conscious choice for enhanced health.

My personal approach is straightforward: late breakfast, early dinner, no snacks, and a monthly 24-hour fast aligned with the full moon to reconnect my body to natural cycles.

Ready to explore fasting?

I've created a comprehensive fasting guide covering preparation, detailed fasting methods, mindset practices, affirmations, and resources to support your fasting journey.

Download your guide to fasting below:

Fasting guide.pdf

Download PDF • 7.38MB