Fasting 101: Benefits of Fasting and How to do it?

how to fast

The word fasting scared me.

I could only think about the things I had to give up and how long they would be out of my life. The idea of not being able to eat when I wanted was a huge bummer! 

Two things helped me get over it.

One was changing my vocabulary from fasting or intermittent fasting to adaptive eating. The other was learning about the Spiritual and Physical Benefits.

Spiritual Benefits of Fasting:

  • I was able to quiet my inner voice. Fasting taught me not to rely on immediate gratification. I'm not going to die if I feel hungry.

  • If I can control my feelings around hunger, then I can definitely control anger, pride, jealousy, etc. 

  • Hunger pains are no joke! Knowing it wouldn't last forever allows me to accept suffering when it comes and be patient with it. 

The physical benefits are what keeps me doing intermittent fasting daily...

  • Insulin levels are reduced, making it easier for your body to use stored fat as energy

  • Blood sugars, blood pressure, and inflammation levels drop

  • Increase human growth hormone to grow muscle

  • "Fasting allows the gut to cleanse and strengthens its lining." - Claire Mahy, nutritionist

  • Your digestive system is given a break so your body can concentrate on removing toxins by recycling damaged cell components. This process activates healing on the cellular level.

  • "Release of BDNF (brain-derived neurotrophic factor) to protect brain cells and could reduce depression and anxiety, as well as the risk of developing dementia." - Michael Mosley,  author of The Fast Diet and host of TV documentary Eat, Fast and Live Longer

Ready to give intermittent fasting (or adaptive eating) a try?
If this is your first time, start slow!

3 Popular Fasting Types ...

  • The 5:2 Pattern: 5 days of a normal diet and two days eating 500 calories total. Those 500 calories can be in a single meal or spread out into multiple meals throughout the day. 

  • “Eat Stop Eat”: This is a 24-hour fast that lasts from dinner to dinner, or breakfast to breakfast, whatever you like. You'd eat one meal, then fast until the next day at the same time. 

  • The 16:8 Pattern: Also, referred to as an 8-hour eating ‘window’. All meals are eaten within an 8-hour time period and fast for the remaining 16 hours. Generally, this is done daily or almost daily. This is the method I'm currently using. Typically, my first meal is at 12 pm and I'm done eating by 8 pm. Adjust the times to fit your schedule.

Spiritual Fasting Tips: 

  • Choose a clear vision or goal as your focus. Habakkuk 2:2 amp. tells us to write the vision down, so you can run with it. Place your goal in plain sight as a steady reminder.

  • Don’t boast about your fast. If you must let people know, simply say you won't be eating. (Matthew 6:16–18).

  • Pray or meditate to help balance mood. Don't let hunger control your anger or make you irritable. 

  • Expect to hear God’s voice. Daniel prepared himself to receive revelation through fasting (Daniel 10:1–2). 

  • If you fail, don’t beat yourself up over it. Even if you fail several times, God's grace is there to let us start over.

  • Get a partner. Two are better than one! Encourage one another, discuss any feelings or thoughts that may come up, but most importantly pray for one another.

Physical Fasting Tips:

  • Stay busy to keep your mind off food.

  • Drink 1 cup of black coffee or tea during fasting times. No added sugar.

  • Eat small meals during your eating windows. Load up on protein to help minimize muscle loss and keep your appetite in check.

  • Don’t binge eat after fasting.

  • Consider taking a multivitamin - a good multivitamin! Without added sugars and fillers. This is one brand I trust.

  • Drink water. All water is not the same.

Now, hold on! I see the confused look on your face thinking "water is water," but I promise you it isn't.

Drinking water that's too alkaline or too acidic can be harmful to your health.

When your pH is off your body is more acidic, nutrients are taken from your organs and bones to help neutralize. This can leave you with aches, pains, fatigue, headaches, unable to focus, disease, disorders, weight gain and more...

Your body is always working to neutralize its pH balance. But the foods we eat, the liquids we drink, even our emotions, all play a role. Processed foods and products like yogurt, fish, and cheese are more acidic. While vegetables like beets, bell peppers, and kale are high alkaline.

When the pH level goes below 7, it could contain iron, copper, lead, or zinc from metal fixtures. The water will have a bitter metallic taste and is not absorbed well, leading you to feel thirsty.

Higher pH, above 7, absorbs better helping to balance and regulate metabolism. Too high and there could be an inability to metabolize key nutrients.

Pure water is neutral—located right in the middle of the scale—with a pH of 7. Environmental factors like pollution make it hard for pure water to hit neutral.

Store brand bottled water contains plastics linked to hormone issues and cancers.

Tap water isn't safe either. It's treated with toxic chemicals. Then pumped through pipes loaded with chlorine, fluoride pharmaceuticals, lye and over 100 other contaminates.

In an acidic environment, which water brands should you drink especially when fasting? and Where to buy them?

Essentia Water; 12, 1-Liter Bottles; Ionized Alkaline Bottled Water; Electrolytes for Taste; Better Rehydration; pH 9.5 or Higher; Pure Drinking Water; For the Doers, the Believers, the Overachievers

CORE Hydration, 30.4 Fl. Oz (Pack of 12), Nutrient Enhanced Water, Perfect 7.4 Natural pH, Ultra-Purified With Electrolytes and Minerals, Cup Cap For Sharing

PhURE Alkaline Water, 33.80 Ounce, 18 Count

Every year we join in a group fast. If interested in joining us, please write me and let me know along with any questions you may have. Use this link and subject, GROUP FAST.