Discover Fasting: The Ultimate Guide to Your Well-being
⚠️ Disclaimer: Everything I share here is for informational purposes only. I am neither a doctor nor a fasting expert (although I've been fasting for 25 years and just completed a 21-day water fast). So before embarking on a prolonged fast, do your own research, consult your doctor, and be cautious, please!
Why Fast?
Are you looking for a natural way to boost your energy, improve your health, and regain balance in your life?
Whether it's to lose weight, clear your mind, or just try something new, fasting offers a multitude of benefits. In this article, I'll explain why fasting has become the wellness trend of the moment, the different ways to practice it, and how to ease into it.
Personal Intro
Fast, and see the strength of the spirit. Nourish the soul, let the body fast. - Rumi
When I was 21, I spent 3 months in India, where I discovered yoga, meditation, and many other wellness practices. It was there that I did my first 9-day fast, and since then, I've been doing 1-2 per year, totaling nearly fifty prolonged fasts and hundreds of intermittent fasts.
Today, I just completed my longest fast: 21 days, and honestly, it was powerful and did me a world of good! Moreover, it inspired 4 friends to dive in (bravo Crue, Matthieu, Aurélia, and Yann!), and since many people were asking me for more info, I created this little article.
Generally, I do prolonged fasts (7-21 days) every year after the end-of-year holidays and also 5-7 days in the summer. A winter fast allows me to start the year well with plenty of introspection time and then feel GREAT to begin this transition period with beautiful intentions.
You'll see all the benefits below, and for me, the most important is to refocus, purify the body, and thus improve my overall health and well-being.
1. Fasting: An Ancient Practice with Modern Benefits
"I fast to be more effective physically and mentally." - Plato
Fasting is not a novelty. For millennia, humans have adopted it in different cultures and religions. Think of practices like Ramadan, Lent, or Buddhist spiritual retreats. But today, it's no longer just a matter of religion or tradition... it's a powerful tool for your health!
Scientists have discovered that fasting activates incredible mechanisms in your body:
Autophagy: The process by which your body gets rid of damaged cells to create new ones.
Reduction of inflammation: Ideal for preventing chronic diseases.
Stabilization of blood sugar levels: Perfect for avoiding energy crashes after meals.
In short, fasting is a bit like pressing the "reset" button on your body.
2. Different Types of Fasting: Find What Suits You
"A little starvation can really do more for the average sick man than the best medicines and the best doctors." - Mark Twain
There are several ways to fast, and the good news is that there's something for everyone. Here's a quick recap, and it's important to note that everyone is different, and you need to experiment and understand how your body adapts before embarking on prolonged fasts.
Similarly, there is advice in all directions in the world of fasting (what to do before/after, during, e.g., exercise or not), so you need to try and find your path.
Intermittent Fasting:
16/8: You fast for 16 hours (usually at night) and eat within an 8-hour window. It also exists in the form of 18/6 and 22/2 (OMAD = one meal a day).
Prolonged Fasting:
You don't eat anything for 24 to 72 hours, or even a week or more. Be careful; this is only for the more experienced and under medical supervision!
Time-Restricted Eating:
You synchronize your meals with your biological clock, for example, by eating only between 9 am and 5 pm.
3. The Benefits of Fasting: Why Everyone Is Getting Into It
"Everyone has a doctor in him; he just needs to help it in its work. The natural healing force within each of us is the greatest force in getting well... Eating when you are sick is feeding your sickness." - Hippocrates
Fasting is much more than an Instagram trend. Here's what it can do for you:
Physical Health
Weight Loss: With intermittent fasting, you limit your snacking periods, thus reducing your caloric intake without even realizing it. With a longer fast, your body goes into ketosis and burns its own fat.
Improved Blood Sugar Levels: Your body learns to manage sugar better.
Reduction of Inflammation: Ideal for more flexible joints and a healthier body, an asset for chronic inflammatory diseases.
Natural Detox: Your body takes advantage of fasting to cleanse toxins and repair tissues.
Radiant Skin: Fasting helps purify your body, and it shows on your skin.
Brain Protection: Promotes the growth of new brain cells and protects against Alzheimer's and the like. Research here.
Mental Health
Mental Clarity: No more brain fog! Fasting stimulates the production of ketones, a super-efficient energy source for your brain.
Stress Management: By fasting, your body reduces its cortisol levels, the stress hormone.
Body Awareness: You rediscover how and why to eat, with more mindfulness.
Longevity
Studies show that fasting could extend your life expectancy. That’s right—“cleaned” cells mean a lower risk of aging-related diseases.
This process, called autophagy, is especially known for eliminating precancerous cells that rely on carbohydrates to survive and can even be helpful during chemotherapy. Research here
Spiritual Connection
Many people feel a stronger connection with themselves and the world around them. Personally, I deeply identify with this part of the experience!
4. How to Start Fasting Safely
“The best of all medicines is rest and fasting.” – Benjamin Franklin
Ready to give it a try? Here are some tips to get started:
It’s crucial to consult a healthcare professional: Fasting is an incredible practice but can be very demanding on the body especially if you have underlying deficiencies, or if certain organs (especially the liver) are functioning at reduced capacity. Always ensure fasting is safe for you before starting.
Choose your style and start gradually: Test intermittent fasting first, like the 16/8 method, which is the easiest way to begin. Then after you’ve “built” this muscle and you feel used to the experience, maybe try exploring further.
Mentally prepare: The first few days can be tough, but your body will adjust.
Stay hydrated: Water, tea, and black coffee (no sugar!) are your best friends.
Plan your meals: Prioritize nutritious foods during your eating window, like proteins, vegetables, and healthy fats.
Listen to your body: If you feel too weak or exhausted, stop and consult a healthcare professional—especially if you’re planning to fast for more than a day.
The Stages of Fasting
Days 1-2: These are often challenging as your body adjusts and shifts into “ketosis.”
Days 3-7: Hunger typically fades as your body starts fueling itself with fat. However, there might be tougher moments as your body enters purification mode, which can feel intense.
Day 7+: Things often become easier but can also feel monotonous. Even if you’re not physically hungry, you might miss food mentally because it’s such an integral and pleasurable part of life.
5. Debunking Fasting Myths
“Humans are the only animals that insist on eating when sick, even when they have no appetite and food makes them nauseous.”
“Fasting is a calming experience. It’s restful. It relieves anxiety and tension. It’s rarely depressing and often downright exhilarating.” – Alan Cott
There are many myths about fasting. Let’s clear some of them up:
“Fasting slows your metabolism.” Not really! As long as you don’t fast excessively, your metabolism remains stable.
“You lose muscle during fasting.” Your body preserves muscle unless you fast for an extended period without protein intake. During prolonged fasting, your body prioritizes burning fat (ketosis). Research here
“Skipping breakfast is bad for you.” Not necessarily. What matters most is your overall daily nutrient intake.
6. Who Should Avoid Fasting?
“I often observe that after four days of fasting, participants experience improved concentration, creative thinking, the disappearance of depression, cessation of insomnia, reduced anxiety, a calmer mind, and the emergence of natural joy. My hypothesis is that when physical toxins are cleared from brain cells, the mind and brain function improves significantly, enhancing spiritual capacities.” – Gabriel Cousins
Fasting isn’t for everyone. If you fall into one of the following categories, consult a professional before starting:
You’re pregnant or breastfeeding.
You have diabetes or another chronic illness.
You have a history of eating disorders.
7. Incorporating Fasting into Your Wellness Routine
"Prayer brings us closer to God; fasting brings us to the gates of paradise." – Muhammad
To maximize the benefits of fasting, pair it with other healthy habits:
Yoga, meditation, and breathwork: Great for keeping your mind clear and your body energized.
Balanced nutrition: Fasting isn’t an excuse to binge on fast food afterward! If you fast for more than a day, your body might naturally want to overeat to “catch up,” so focus on consuming healthy foods during refeeding. This becomes even more crucial after fasts lasting more than five days.
Physical activity: Stick to light exercises, especially while fasting.
Keep a fasting journal: Track your progress and experiences to reflect on later.
8. Prolonged Fasting: Insights and My Experience
"I don’t think it can be overstated that the physical sensations of fasting are, for the most part, far more pleasant than the real or imagined delights of feasting." – Herbert Shelton
Having just completed a 21-day fast, I want to share some highlights of the experience. (A video testimony is coming soon, but here are the key takeaways!)
The Great Stuff
Energy boost: While running or intense exercise isn’t feasible (operating at 75-100% capacity), you can walk, read, or write for hours. I often feel highly productive but make time for rest as well. Interestingly, you sleep less during fasting, leaving more hours in the day.
Time dilation: Days feel much longer—like when you were eight years old, and a single day seemed to stretch forever. Often, I think, “It must be Thursday by now… but nope, it’s only Tuesday!” If you enjoy yourself, you truly savor the extended sense of time.
Feeling light and clear: Mentally and physically, you feel a sense of clarity. Meditation, breathwork, and yoga sessions become deeper. Knee pain vanishes, and sometimes, it feels like you’re floating.
A new level of vitality: Fasting is a remarkable gift to yourself. After the “rough patch” of the first few days, it feels like living in a new body. Weight loss is dramatic (though you regain some quickly due to water weight and a refilled stomach).
Heightened senses: Your body adapts to prolonged fasting, sharpening senses like smell and vision. For example, I can smell popcorn from 100 meters away! Vision feels more vivid, as if colors are amplified.
The Challenges
Though the challenges are more numerous, I find them less frequent than the benefits listed above. Still, honesty is key!
Physical discomfort: Fatigue is common, especially at the start. Cramps can occur (it’s essential to take sugar-free electrolytes and a pinch of salt), and nausea may happen. Feeling cold is another issue—your internal “heater” slows down during fasting. I’m generally not sensitive to cold (I even lead ice bath workshops!), but I definitely feel it during winter fasts.
Sleep disruption: With so much energy, sleep can be harder to come by. For instance, I woke up at 3 AM this morning after just 4.5 hours of sleep. Normally, I sleep 7-8 hours, but during fasting, it’s closer to 4-6 hours. Be prepared with good books or activities to pass the time.
Boredom: Without food, which is a central and pleasurable part of daily life, you might feel like something’s missing—this is intentional but still difficult. I read extensively during fasts, which helps, but the days can feel long.
Social and family life: Socializing and family meals can be tough, especially in the early days when it’s hard to watch others eat. By week one, I’m usually unfazed and even enjoy cooking for my family. Still, work situations can present challenges.
Personal struggles: Fasting can bring emotional challenges to the surface. My family would probably tell you I can get “tense” during fasts! Old patterns may resurface, especially when tired. I also find myself compulsively organizing, having deep discussions about preferences, all of which occasionally causes tension… let’s be clear - at times, your body is telling you, I NEED FOOD TO FEEL SAFE, and that can sneak into any interpersonal interactions you have.
IMPORTANT - Refeeding
After a prolonged fast, your body has become highly sensitive to what you eat -which is a GREAT thing if your goal is to eat what makes you feel good.
That being said, your stomach has shrunk in size and lost much of its acidity, making digestion much more delicate at the start. If you jump back in after days or weeks of not eating and have a pizza… it’s gonna be very no bueno !
Furthermore, eating anything and EVERYTHING (which is what your mind often wants) puts at risk all your efforts and could even cause serious harm (this is critical—look it up on Wikipedia!).
The key is to stick with healthy, balanced nutrition. Personally, I make sure to plan my refeeding process carefully—so much so that I often ask for help from “accountability partners” to stay on track. Honestly, for me, refeeding is often more challenging than fasting itself, and I’ve struggled with this part in many of my past fasts.
After going without food for a long time, it’s completely natural to want to indulge in all those amazing flavors (chocolate, elaborate dishes… basically 90% of everything that isn’t recommended). But patience is crucial.
You really need to start with simple, bland, and repetitive foods, taking it slow—not just with the quality but also the quantity. Whenever I fail to follow a proper post-fast diet, I end up with digestive issues, feel significantly worse, and regret it. However, I’m getting better at this because it’s essential to maintain the momentum and benefits of the hard work done during the fast.As George Bernard Shaw said:
"Any fool can fast, but only a wise man knows how to break a fast."
Conclusion
Fasting is so much more than a weight-loss tool—it’s a revolution for your physical and mental well-being. Whether you’re a beginner or looking to deepen your practice, the key is to listen to your body.
If you have any questions, feel free to reach out. Good luck and best wishes on your wellness journey!
