For most people, fasting means one of two things:
- You have blood work tomorrow
- Someone is about to put you under anesthesia
But it turns out fasting may actually have some pretty impressive health benefits.
There are several common types:
• Intermittent Fasting – usually limiting eating to certain hours each day (like an 8-hour eating window and fasting for 16 hours)
• 3-Day Fasts – often done a few times per year for deeper metabolic and cellular benefits
• 5-Day Fasts – more advanced fasting protocols that have been studied for effects on immune function, inflammation, and cellular repair
Research has shown fasting may help with:
• Weight loss and improved insulin sensitivity
• Lower inflammation
• Improved blood sugar control
• Cellular cleanup and repair processes (autophagy)
• Mental clarity and focus
• Heart health markers like blood pressure and triglycerides
• Immune system regeneration during longer fasts
• Potential support during cancer treatment when supervised medically (some studies suggest fasting may help protect healthy cells while making cancer cells more vulnerable to treatment)
One reason fasting gets so much attention is that it gives the body a break from constantly processing food. Instead of always focusing on digestion and storage, the body can shift more toward repair and maintenance. One of the ways it does this is through a process called autophagy, which is basically your body’s cellular cleanup crew. During autophagy, the body breaks down and recycles old, damaged, or dysfunctional cellular components. Think of it like finally cleaning out that garage you’ve been avoiding for 12 years… except your cells are much more productive about it than most of us are.
Now before everyone decides to immediately attempt a 5-day desert survival fast… fasting isn’t for everyone. People with certain medical conditions, diabetes, pregnancy, or nutritional concerns should definitely talk with their healthcare provider first.
That said, even simple habits like avoiding late-night snacking or giving yourself a longer overnight fasting window may provide benefits.
And honestly, if you’ve ever accidentally skipped lunch because life got busy and then suddenly felt like you could smell a French fry from three zip codes away… congratulations. You’ve already started your fasting journey.
Have a great afternoon,
Joy, Jen, Kim, Kathy, Coloradas, Maxfield, Dr Shriner and Dr Ring
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