Fasting impacts your mind, body, and soul!  

Somehow this topic frightens people more than an ice bath. If I hadn’t seen the benefits of it in the lives of friends and family I may not be a believer. I’ve had a few stints of longer-term fasting and I can say that it is liberating. After a few days, you feel like you’re on top of the world. For some it’s skipping dinner, for others it’s a few days a year for a reset. I remember when my dad decided to get healthy and skip dinner. He ate a bigger breakfast, a bigger lunch around 2 pm, and then no dinner. I think in 6 months he lost about 50lbs.

Digestion of food is taxing on the body. When you give your body a break it allows your body to heal, repair and grow. On the spiritual side of things, it clears the mind in a way few things can.

In recent years, fasting has seemed to re-emerge with the science to back it up as a beneficial health practice that can potentially improve longevity, enhance mental clarity, and support weight management. Despite its ancient roots often linked to spiritual health, fasting is remarkably relevant for contemporary life, offering a break from the constant availability of food and encouraging metabolic and mental health.

Why Consider Fasting?

• Metabolic Benefits: Intermittent fasting (IF) has been shown to improve insulin sensitivity and help in managing blood sugar levels, crucial for reducing the risk of type 2 diabetes. Studies indicate that fasting can lead to significant improvements in insulin resistance and lead to reductions in blood sugar levels[1].

• Weight Management: Regular fasting is associated with reduced calorie intake, which can lead to weight loss and fat loss while preserving muscle tissue[2].

• Improved Mental Clarity: There is evidence suggesting that fasting can increase the production of brain-derived neurotrophic factor (BDNF), a protein that plays a role in learning, memory, and overall cognitive function[3].

• Longevity: Some research has linked regular fasting to an increased lifespan, suggesting that it can trigger cellular repair processes such as autophagy, which removes waste material from cells[4].

Fasting doesn’t have to be scary and hard. Here are some ideas to help you give it a try.

Why is Fasting so Hard…or is it?

• Feeling Hungry or Deprived: One of the most common challenges is the discomfort associated with hunger during fasting periods. Solution: Start with shorter fasting periods and gradually increase as your body adapts. Additionally, consuming plenty of water, herbal teas, or fresh juice, can help manage hunger pangs.

• Social and Family Meals: Fasting can conflict with social gatherings and family meals, which are important for many. I remember this was the hardest thing for my dad - it threw a wrench in family mealtime. Solution: Plan your fasting schedule around these events. Most fasting protocols are flexible and can be adjusted to accommodate social interactions.

• Energy Levels: Some worry that fasting may decrease energy levels, affecting their ability to perform daily tasks. Solution: It's generally recommended to monitor your physical response to fasting and adjust the timing. For instance, some find that fasting in the evening works best, as they use sleep hours to cover a significant portion of the fasting period. This also may lead to more refreshing sleep because the body doesn’t have to be digesting food.

Takeaways: Integrating Fasting Into Your Life

1. Choose the Right Protocol: There are various fasting methods, such as the 16/8 method (fast for 16 hours, eat during an 8-hour window) or the 5:2 method (eat normally for five days, reduce calorie intake for two non-consecutive days). Select one that best fits your lifestyle.

2. Consult Healthcare Providers: Before starting any fasting regimen, especially if you have health issues or take medication, it is crucial to consult with a healthcare professional.

3. Use Technology: Leverage apps and technology to track your fasting periods and remind you of eating windows, helping you stay on course without disrupting your day.

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I’d love to hear your thoughts. 👋

I’m always looking for feedback.

Here are a few topics I think you’ll dig if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

[1] "Effects of Intermittent Fasting on Health, Aging, and Disease," New England Journal of Medicine, 2019.

[2] "Fasting: Molecular Mechanisms and Clinical Applications," Cell Metabolism, 2014.

[3] "Intermittent Fasting and Human Metabolic Health," Journal of the Academy of Nutrition and Dietetics, 2015.

[4] "Caloric restriction and intermittent fasting: Two potential diets for successful brain aging," Ageing Research Reviews, 2006.