To Fast or Not to Fast

When I started the coaching program at The Institute of Integrative Nutrition, we were presented with several dietary theories including, Paleo, Keto, vegan, pescatarian, flexitarian, ayurvedic, 5 elements, blood type…the list is vast. Introducing us to the variety of diets brought our awareness of the many different eating practices that support people in a healthy lifestyle. But not every diet works for everyone. I have been reading much about intermittent fasting and full fasting. My mentors, such as Mark Hyman, John Doulliard, David Wolf, and many more, have embraced intermittent fasting, and many talk about complete fasting for 1, 2, or even 3 days. My acupuncturist said he went on a five-day fast. WHY in the world, you might be asking.

Traditional fasting is the act of abstaining from all food and drink, except for water, for some time. There are many types of fasts in our modern age, and they are frequently used for religious, spiritual, and health purposes. Although complete fasts eliminate all food and drink, there are also a variety of fasts that limit certain food groups or only allow juices. Fasts can last from hours to weeks, depending on the purpose.

Fasting is also associated with “detoxing” and “cleansing.” Fasts are used to lose weight and clean out accumulated toxins in the body’s internal organs, such as the colon and liver. Many believe fasting is a natural way to give the digestive system and metabolism a break.

The idea behind intermittent fasting is to eat food during a specific predetermined timeline and abstain from eating for the remainder of the day – in essence, eating according to particular cycles. For example, the 16:8 intermittent fasting method offers an eight-hour window of eating and 16 hours spent fasting. The 5:2 intermittent fasting method takes that cycle a step further, with five days of regular eating and two days of fasting. There’s also the method of doing an intermittent fast by your circadian rhythm, which means eating during a 12-hour window and fasting from after dinner until breakfast the following day, making up the other 12-hour window. There is something called a clean fast in which the only thing consumed before eating is pure water. There is a “dirty” fast which allows for black coffee or tea, and there is a dry fast that takes in no food or liquids.

Many people have embarked on fasts for weight-loss reasons. However, the health benefits are what excites me about the concept. Autophagy, which is the body’s way of cleaning damaged cells to regenerate newer, healthier cells, is only one of the health benefits documented. A decreased consumption of food allows for insulin regulation and other hormones in the body. It can reduce inflammation, improve memory, better energy, and overall longevity.

As with all the topics I discuss, I look at science, tradition, and my own experience. Intermittent fasting has become a part of my health care routine, not just once a year on Yom Kippur (the primary Jewish fast day) but regularly and maybe a tool to help our health in many ways.

Curious about intermittent fasting? Let’s talk!