Fast Your Way to Better Health: The Science Behind Fasting

Author: Benhur Davies
Date: 13.01.2025

Introduction to Fasting

What is Fasting? Fasting involves voluntarily abstaining from food (or significantly reducing calorie intake) for a defined period of time. It has been practiced for centuries in various cultures for health and spiritual reasons.

Today we dive into the below types of fasting:

Intermittent Fasting (IF)
Prolonged Fasting (PF)

What is Intermittent Fasting (IF)

Intermittent Fasting (IF) involves alternating periods of eating and fasting in a structured schedule. The most common forms of IF are:

16/8 Method: Fast for 16 hours, eat within an 8-hour window (e.g., 12 PM - 8 PM).
OMAD (One Meal a Day): Eating one large meal per day, fasting for ~23 hours.

What is Prolonged Fasting?

Prolonged Fasting (PF) or 24+ hours, where the body undergoes deeper metabolic changes. Common types include:

24-Hour Fast (OMAD or Full-Day Fasting): Drinking only water, herbal tea, or black coffee.
48-Hour Fast: A deeper metabolic shift with increased autophagy.
72-Hour Fast: A full cellular reset with increased stem cell production.
5-Day or Longer Fasting (Fasting-Mimicking Diet or Water Fast): Full detox and deep regeneration processes activate.

Intermittent Fasting (IF) vs. Prolonged Fasting (PF)

Feature	Intermittent Fasting (IF)	Prolonged Fasting (PF)
Weight Loss	Helps with steady fat loss over time	Triggers deeper fat burning and metabolic reset
Insulin Sensitivity	Improves insulin response over weeks/months	Stronger immediate effect on insulin resistance
Autophagy (Cell Cleanup)	Mild autophagy begins after 12-16 hours	Deep autophagy starts after 24+ hours
Brain Health	Boosts focus, mental clarity, and neuroprotection	Increases BDNF, promotes neurogenesis
Inflammation Reduction	Reduces inflammation gradually	Rapid drop in inflammatory markers after 48-72 hours
Immune System Boost	Moderate boost in immunity	Full immune system reset (new white blood cell production)
Aging & Longevity	Supports healthy aging over time	More powerful anti-aging effects in longer fasting
Cancer Prevention	May lower cancer risk due to metabolic benefits	Potential tumor-suppressing effects in early-stage cancer
Muscle Preservation	Preserves muscle when protein intake is adequate	Risk of muscle loss if fast lasts too long
Ease of Adoption	Easier to maintain daily or weekly	Requires strong discipline and planning

📌 Note:

IF is easier for daily practice and great for weight loss, brain health, and inflammation control over time.
Prolonged fasting has deeper benefits for autophagy, immune system reset, and disease prevention, but should be done occasionally (e.g., once a month or every few months).

Tips for Intermittent Fasting (IF)

Start with a 12-hour fast (e.g., 8 PM - 8 AM) and slowly extend to 16:8.
Drink water, herbal tea, or black coffee during fasting hours.
Eat nutrient-dense meals – focus on protein, fiber, and healthy fats.
Avoid refined sugars & processed foods when breaking your fast.
Prioritize electrolytes (sodium, potassium, magnesium) to prevent fatigue.
Listen to your body – don’t force a fast if you feel unwell.
It is easy if you are in ketosis.

Tips for Prolonged Fasting (PF)

Prepare your body – gradually reduce carbs before fasting to ease the transition.
Stay hydrated! Drink water, saltwater, herbal tea, and black coffee.
Take electrolytes (sodium, potassium, magnesium) to prevent dizziness.
Refeed wisely – break long fasts with light meals (e.g., bone broth, avocado, eggs).
Stop fasting if you feel extremely weak, dizzy, or unwell.
Consult a healthcare provider before attempting prolonged fasts, especially if you have any existing health conditions.

Conclusion

So, there you have it—fasting isn’t just about skipping meals; it’s about unlocking metabolic superpowers, improving brain function, and maybe even living long enough to see AI write its own code (and debug it too).

Resources

03.04.25 • Changesets 06.03.25 • Thinking Fast and Slow