The Power of Fasting

Part 2 – Fasting for Health and Longevity

If you missed Part 1 of this series, I shared the spiritual significance of fasting—how denying ourselves food for a time can deepen our relationship with God and help us seek His wisdom. That blog explored how, through prayer and fasting, I discovered that food had become my comfort, my go-to, and in some ways… my god. You can read it here.

But today, I want to shift gears.

Let’s talk about fasting—not just for spiritual growth, but for your physical health. Because this ancient practice doesn’t just clear the mind and spirit… it also cleanses the body, sharpens the brain, and helps you regain control in a distracted and overindulged culture.

🥗 A Practice Rooted in History and Culture

Fasting isn’t new. It’s an age-old rhythm deeply embedded in cultures all around the world.

• In Ancient Greece, Hippocrates—often called the father of modern medicine—advocated for fasting as a method of healing the body.
• In Islamic tradition, Ramadan teaches self-restraint, with believers fasting from sunrise to sunset for spiritual and physical discipline.
• In Eastern traditions, Buddhists often fast to discipline the body and clear the mind.
• Even our ancestors didn’t eat 3 meals a day with snacks between. They lived in feast-or-famine cycles, giving their bodies a chance to reset.

Modern science is only now catching up with what the ancients already practiced.

🔬 The Science Behind Fasting

When we fast, something incredible happens in the body:

1. Ketosis kicks in – After 12–18 hours of fasting, your body switches from burning glucose (sugar) to burning stored fat for energy. This process, called ketosis, not only helps with weight loss but boosts cognitive clarity.
2. Autophagy begins – Your body starts clearing out damaged cells, a process known as autophagy. This is sometimes called the removal of “zombie cells” (senescent cells) that hang around and cause inflammation and aging.
3. Insulin Sensitivity Improves – Fasting allows your insulin levels to stabilize, which helps regulate blood sugar and decrease the risk of type 2 diabetes.
4. Cellular Repair – Your body uses fasting windows to repair DNA, reduce inflammation, and lower oxidative stress.
5. Increased Human Growth Hormone (HGH) – Levels of HGH can skyrocket during fasting, aiding in fat burning and muscle gain.

🛑 But First, a Word of Caution

I am not a nutritionist or medical doctor. Please consult with a healthcare professional before you begin any extended fast—especially if you have a history of medical conditions, are pregnant, or are under 18.

Start slow, listen to your body, and honor your health.

✅ How to Start Fasting (Practically)

If you’re new to fasting, don’t worry. Start with Intermittent Fasting (IF)—a practice that cycles between eating and fasting periods.

Here’s a popular starting point:

• 16:8 Method – Fast for 16 hours, eat within an 8-hour window (for example, eat from 12pm–8pm, fast the rest).
• 5:2 Method – Eat normally for 5 days of the week, and on 2 non-consecutive days, consume only 500–600 calories.

Tips to Begin:

• Start with a 12-hour fast, and slowly stretch it to 14 or 16 hours.
• Stay hydrated with water, black coffee, or herbal tea.
• Break your fast with nutrient-rich, whole foods.
• Avoid binging after a fast—this defeats the purpose and may harm your metabolism.

🌎 Clean Eating: A Cultural Reminder

In many global traditions, food is real, seasonal, and minimally processed. From the Mediterranean diet rich in olives and fish, to Japanese meals heavy on veggies, seaweed, and fermented foods—health and longevity often stem from simplicity.

Let’s take note. Clean eating, paired with strategic fasting, leads to sharper minds, stronger bodies, and longer lives.

🎯 Set a Fall Goal for Intermittent Fasting

As we move toward the fall season, consider setting a personal goal for intermittent fasting:

• Begin with 2–3 days a week of a 14–16 hour fast.
• Track your sleep, energy, mood, and hunger.
• Notice how your body responds and adjust accordingly.

This is not about perfection—it’s about progress.

🧠 Ready to Take Back Your Health… and Life?

Terry Porter is an Executive Life Coach. Working with clients to clarify and pursue their life dreams.

If you’re tired of feeling foggy, bloated, or out of sync—fasting might be the reset you need.

If you’re ready to bring your life, faith, and health into alignment, I’d love to walk with you on that journey.

➡️ Try a Life Coaching Session with me—just one or two sessions to get your rhythm back and create a clear plan for body, mind, and spirit.
Schedule Your Session Here

📣 In Summary

Fasting isn’t just about losing weight or skipping breakfast—it’s about reclaiming mastery over your body, removing distractions, and living more on purpose.

You’re not just what you eat… You are what you do consistently.

“Discipline is choosing between what you want now, and what you want most.” —Abraham Lincoln

Make this fall a season of reset.