Earlier this year, I became curious about intermittent fasting and its potential health benefits. After looking into a few different approaches, I decided to try the 16:8 method—where you only eat during an 8-hour window each day. Since I’m not much of a breakfast person, I chose to eat between 12 p.m. and 8 p.m.

I only stuck with it for about two weeks, but even in that short time, I noticed a real difference. My mind felt clearer, and I had noticeably better focus and energy throughout the day.  

Now, with summer just around the corner, I’ve decided to give it another shot—and thought it might be helpful to share a quick overview of fasting, in case you’re curious and want to try it, too.  

What is fasting?  Fasting isn’t just a buzzword in the wellness world—it’s a practice with deep roots in history and plenty of modern-day appeal. 

At its core, fasting means choosing not to eat (or drink certain things) for a set amount of time. That could be a few hours, a full day, or even longer stretches depending on the type of fasting you’re doing. While fasting has long been part of spiritual and religious practices around the world, it’s also become popular lately for its potential benefits for the body and mind.

Why fast?

People fast for all sorts of reasons. Here are some of the most common ones:

  • Health goals: Many use fasting to lose weight, balance blood sugar, or support better metabolic health.

     

  • Spiritual and religious practices: Fasting has been part of religious traditions for centuries—think Ramadan, Lent, Yom Kippur—as a way to grow spiritually, build discipline, or connect more deeply with faith.

     

  • Detox and reset: Some believe fasting helps the body clear out toxins and repair itself on a cellular level.

     

  • Mental clarity: You might hear people say they feel more focused and clear-headed when they fast—especially with shorter fasts like intermittent fasting.

     

What are the health benefits?

While research is still ongoing, studies suggest fasting might offer several potential benefits. Just keep in mind that results can vary from person to person – and it is VERY important to consult with a doctor before beginning, especially if you have a medical condition or are taking medication. Fasting benefits may include:

  • Weight loss: Skipping meals means fewer calories overall, which can lead to fat loss—especially when combined with a healthy diet.

     

  • Better blood sugar control: Fasting may help regulate blood sugar and improve insulin sensitivity, which is great news for people at risk of type 2 diabetes. 

     

  • Improved heart health: Some research links fasting with lower blood pressure, improved cholesterol, and reduced inflammation.

     

  • Improved gut health: Giving your digestive system a break might support a healthier gut microbiome.

     

  • Cellular repair & longevity: Fasting can kick off a process called autophagy, where your body clears out old or damaged cells—kind of like spring cleaning at the cellular level.

     

  • Brain boosts: Some animal studies suggest fasting could protect the brain and lower the risk of diseases like Alzheimer’s.

     

  • Disease prevention: There’s growing interest in how fasting might help prevent or manage chronic conditions, though more human research is needed.

     

  • Mental well-being: Some people report feeling calmer, more connected, or less anxious while fasting.

     

Popular types of fasting:

The beauty of fasting is that it’s flexible. Here are some of the most common approaches—chances are one of these might fit your lifestyle:

Type

What It Looks Like

Intermittent Fasting

A broad term that includes several methods of cycling between eating and fasting.

Time-Restricted Eating

Eat within a set window each day (like 8 hours on, 16 hours off).

Alternate-Day Fasting (ADF)

Eat one day, fast (or eat very little) the next.

5:2 Diet

Eat normally five days a week, then limit calories (about 500–600) on two non-consecutive days.

Eat-Stop-Eat

Do a full 24-hour fast once or twice a week.

OMAD (One Meal a Day)

Eat just one big meal in a 1-hour window, then fast for the rest of the day.

Water Fasting

Only water—no food—for a specific period.

Juice Fasting

Stick to fruit or veggie juices for a few days.

Partial Fasting

Cut out certain foods or drinks (like sugar, caffeine, or processed food) instead of everything.

Fasting appears to be a powerful tool—for physical health, mental clarity, or spiritual growth—but it’s not one-size-fits-all. Again, it’s a good idea to talk to a healthcare provider before you dive in, especially if you have medical conditions or take medication.

Whether you’re looking to reset your habits, improve your health, or just try something new, fasting could be worth exploring. And remember: there’s no “perfect” way to fast. Start small, consult a healthcare practitioner, listen to your body, and figure out what works best for you.