There is a world of information on fasting. Is it beneficial? Do we really need to do it? Will our bodies be able to function without food? How long is long enough? How long is too much?
The truth is, if done strategically and intentionally, fasting unlocks a multitude of benefits for your body, mind, and spirit. In this article, we’ll begin to scratch the surface of exactly how.
Addressing the Misconceptions Around Fasting
We can uncover the benefits of fasting by addressing the elephant in the room: the common misconceptions around the practice. Like with many things that require discipline, change, and dare I say, hard work, the idea of fasting can spark a sense of fear in some people. But, rest assured there is nothing to fear about fasting, especially when done in the right way.
Much of the elbow grease in fasting is mental. When we can get past our minds, we often find the fasting experience to be quite therapeutic. In order to get past the mind, let’s debunk the top three misconceptions around fasting.
Misconception #1: “If I fast, I will feel constantly hungry.”
Now I get it. No one wants to go hungry, especially if they can avoid it (and the hangriness that usually follows suit!) But our bodies have an incredible way of adapting in a short amount of time, and most people in a fasted state report less hunger, a substantial increase in energy, and a general sense of wellbeing.
This is because when we give our digestive systems a break from using the large amount of energy required to break down and digest food, that energy can be redirected elsewhere in the body. One example is improved cognitive function. We also begin to use the abundance of glucose stored in our systems, for exactly that… giving us energy when food is limited. This results in fat burning, cognitive clarity and that incredible supercharged feeling even our favourite morning cup of joe can’t give us.
Misconception #2: “Fasting slows your metabolism.”
I’ll admit, I fell for this one in the beginning of my journey with fasting. What actually slows metabolism is consistent and chronic undereating, especially when coupled with stress.
Since fasting isn’t forever, and thankfully so, it’s important to approach it with a clear end date where we “break fast” and consciously reintroduce easy to digest, gut friendly foods. Research suggests that fasting for periods of 48 hours or more can gently boost metabolism through the body’s natural increased ketone production, improved insulin sensitivity, and more efficient blood sugar regulation. So, it may come as a pleasant surprise that strategic fasting can support, rather than suppress, metabolic health.
Misconception #3: “Fasting causes eating disorders.”
I want to address this one with the compassion and nuance it deserves.
Disordered eating is rarely about food itself; it’s more often rooted in emotional, psychological, or physiological imbalances. It goes to say that for individuals with a history of eating disorders, fasting is generally not recommended, and that guidance should be respected.
That said, fasting itself does not inherently lead to unhealthy disordered eating patterns. When practiced intentionally, without emotional charge towards food (or lack thereof) fasting can result in the array of benefits mentioned above. Giving our bodies a period of rest and reset in order to allow space for detoxification to take place, is fundamentally different from restriction and punishment through the denial of proper nourishment.
This can pose as a fine line for those with a history of eating disorders but the key distinction lies in nervous system safety. When the body feels safe, not deprived, overloaded or threatened, fasting becomes a powerful healing tool.
Fasting as Ancient Medicine; When Done Right
Many people have referred to the practice of fasting as ‘free medicine’ and in many ancient traditions it is exactly that, when done right. But how do we do it right?
Start with honesty and a clear intention. Get curious and ask yourself:
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- What is my goal with fasting?
- How long of a fast feels safe for my nervous system?
- What emotions come up around food? or the absence of it?
It is always with pleasant surprise what comes up for me during each fast I undergo and the ways in which I feel energetically cleansed after. Each experience offers a deep sense of cleansing and clarity that keeps me returning to the practice, year after year, taking delight in a more unconventional way of self care.
A Supportive Path: Fasting at Moinhos Velhos
If you’ve arrived at this point with a sparked curiosity around physical, mental, and spiritual cleansing, I’d love to point you toward one of Europe’s leading detox and fasting retreat centres: Moinhos Velhos Detox & Yoga Retreat, located in the Algarve region of Portugal.
With expert guidance, a nurturing environment, and a palpable sense of ‘specialness’ in the air, Moinhos Velhos offers a rare container where fasting feels both safe and profoundly transformative. It’s a place I return to time and time again and one I wholeheartedly recommend to anyone ready to explore fasting with intention and support.
Learn more at:
https://www.moinhos-velhos.com/
Sources / References
Paoli, A., Tinsley, G., Bianco, A., & Moro, T. (2019). The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting. Nutrients, 11(4), 719. MDPI provides an open access review of how fasting periods relate to metabolic health, circadian rhythm, and physiological benefits including inflammation regulation and gut microbiota modulation.
MDPI
University of Illinois Chicago (UIC). Myths About Intermittent Fasting, Debunked. College of Applied Health Sciences. This overview discusses common beliefs about intermittent fasting and explains, based on research, why many widespread concerns about safety and diet quality are not supported by scientific evidence.today.uic.edu
Zero Longevity. 8 Fasting Myths, Debunked. Zero Longevity blog provides evidence-based explanations challenging common misconceptions about fasting, including hunger perception, metabolic effects, and safety, making it a useful practical resource for beginners exploring fasting practices. zerolongevity.com