#21 To Fast or not to fast?
I was chatting to someone about intermittent fasting when my son, Leo — who was six years old at the time — asked, “What does fasting mean?”
I explained that fasting is when you stop eating for a period of time, like finishing dinner at 6 p.m. and only eating again the next morning at 6 a.m.
Leo looked completely unimpressed and said, “Isn’t that just normal!?”
The benefits of fasting (backed by science)
- Lower insulin levels (gives your body a break and helps reverse insulin resistance)
- Increased fat burning
- Improved mental clarity (fasting may actually change brain waves)
- Autophagy – your body’s natural cellular clean-up system
- Better gut rest and reduced inflammation
- Improved relationship with hunger—and with food itself
Fasting is not starvation. It’s intentional. It’s ancient. And it can be a powerful tool.
All major religions encourage different types of fasting as spiritual and physical resets.
Not eating with every urge builds resilience.
“I can sit with discomfort. I can do hard things. I can listen to my body instead of reacting to every craving.”
By wearing a continuous glucose monitor, I have realized that breaking your fast is very important – whether it’s in the morning, afternoon, or evening. Breaking a fast with refined carbs like a classic sugary box cereal is probably one of the worst ways to break your fast.
Like with everything, fasting isn’t for everyone.
If you are:
- Pregnant or breastfeeding
- Diabetic and on insulin
- Underweight or struggling with an eating disorder
- A child or teen
Fasting might not be safe for you. Always speak to your healthcare provider first.
You also don’t have to jump into a 3 day fast straight away! Start gently and don’t stress yourself out about it. I try to eat an early supper, and in that way, I extend my fasting time. Every 2 weeks or so, I do a 24 hour fast. For example, I eat at 2pm and then only eat the next day at 2pm again.
Remember, if you have a particularly stressful day or are feeling stressed out in general, then maybe it’s not the best time to fast.
Gentle ways to start
- Try 12:12 (12 hours of fasting, 12 hours of eating—e.g. 7pm to 7am)
- Work up to 16:8 (fasting for 16 hours, eating in an 8-hour window)
- Skip snacks instead of meals
- Stop eating after dinner and observe how you feel
So no, you don’t have to fast to be healthy.
But it is a tool that works well for many people.
