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Fasting has existed for millennia, both as a spiritual tool and for health benefits. Today, it is more popular than ever, thanks to research showing its powerful effects on the body and mind. But what makes fasting so beneficial, and why should you consider incorporating it into your lifestyle?
Fasting involves abstaining from eating for a certain period of time. There are different types, such as intermittent fasting (where you alternate between eating windows and fasting periods), longer water fasts, or modified fasting, where very few calories are consumed over a longer period.
Fasting can enhance insulin sensitivity, which in turn helps the body regulate blood sugar levels more effectively. This can reduce the risk of type 2 diabetes and other metabolic diseases.
When the body runs out of glucose reserves during fasting periods, it starts using stored fat as an energy source. This leads to efficient fat burning and can promote weight loss.
During fasting, the body enters a state of autophagy, where old and damaged cells are broken down and reused. This helps renew cells, which can contribute to a slower aging process and reduce the risk of certain diseases, including cancer.
Research shows that fasting can increase the production of the brain hormone BDNF (Brain-Derived Neurotrophic Factor), which strengthens brain cells and enhances cognitive function. This may also reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Fasting has been shown to reduce chronic inflammation, which is often a contributing factor to many modern diseases, such as heart disease, diabetes, and certain types of cancer.
By allowing the digestive system to rest, the body has a chance to heal and regenerate. This can improve gut health and reduce issues like bloating, gas, and constipation.
Starting with eating windows is a great first step. Try skipping breakfast and having your first meal at lunchtime, closing your eating window around 6–8 p.m. This gives you a fasting window of about 16 hours, which is optimal for experiencing many of the benefits.
