What Is Fasting?

Fasting is the voluntary abstinence from food (and caloric beverages) for a set period. It ranges from short intermittent fasts (12–24 hours) to extended fasts (48–72 hours or more).

Why People Fast

People fast for many reasons:
- Metabolic health: Improved blood sugar balance and insulin sensitivity.
- Weight management: Enhanced fat burning and appetite regulation.
- Cellular repair and longevity: Activation of autophagy and stem cell renewal.
- Inflammation reduction: Lowered oxidative stress and pro-inflammatory cytokines.
- Mental and spiritual clarity: Sharper focus and inner discipline.

Evidence-Based Health Benefits

Scientific research continues to uncover the far-reaching effects of fasting. While results vary, here are some of the most consistent findings:

1. Metabolic Health & Weight Regulation

A 2024 umbrella review in eClinicalMedicine found that intermittent fasting can improve insulin sensitivity, reduce triglycerides, and lower blood pressure in people with metabolic syndrome.

A New England Journal of Medicine review concluded that Intermittent fasting promotes weight loss, stabilizes blood sugar, and reduces systemic inflammation (NEJM).

2. Lipid Profile & Cardiovascular Markers

Randomized trials show that alternate-day fasting can lower total cholesterol, LDL, and triglycerides in both obese and non-obese subjects.

3. Immune & Cellular Renewal

Reviews on fasting and immune health indicate that fasting can reduce inflammatory cytokines, balance immune cell ratios, and support a healthy gut microbiome.

In both mouse and human studies, cycles of fasting or fasting-mimicking diets trigger hematopoietic stem cell activation and regeneration of new immune cells. Your hematopoietic stem cells (HSCs) live primarily in the bone marrow and are responsible for producing all new blood and immune cells, for example, your red blood cells, white blood cells, and platelets.

In both animal and early human studies, fasting or fasting-mimicking diets (FMDs) have been shown to:

• Reduce the number of old, damaged white blood cells during fasting.
• Activate dormant HSCs when refeeding begins.
• Stimulate regeneration of fresh, functional immune cells as the body replenishes what was cleared out.

This process acts like a biological “reset” of the immune system. Old or dysfunctional immune cells are removed, and new ones are generated.
Over repeated fasting cycles, this may help rejuvenate immune function and support better inflammatory balance.

Why it’s important

• Aging and chronic inflammation often come with dysfunctional or exhausted immune cells. Resetting them can improve resilience.
• Post-illness recovery: Studies suggest enhanced regeneration after fasting-mimicking cycles may strengthen immune defenses.
• Autoimmune modulation: By promoting immune renewal, fasting may reduce hyperreactive immune activity.

Key Study:
One 72-hour water-only fast study showed enhanced autophagy in white blood cells and improved immune modulation. Autophagy literally means “self-eating.”
 It’s a natural cellular process where the body breaks down and recycles damaged or unnecessary cellular components. Examples are proteins, organelles, and even pathogens.

Think of it as cellular housekeeping:

• Removes misfolded proteins that could cause disease.
• Clears defective mitochondria (“power plants” of the cell).
• Recycles the raw materials into new, healthy cell parts.

Health significance of Autophagy:

• Slows cellular aging: Fewer damaged proteins and oxidized organelles.
• Supports brain health: Promotes neuronal cleanup and neuroprotection.
• Improves immunity: Helps immune cells remove viruses and bacteria.
• Metabolic benefits: Reduces insulin resistance and chronic inflammation.

4. Hormonal and Cellular Repair

Fasting lowers insulin-like growth factor 1 (IGF-1) and PKA signaling, processes linked with longevity and cellular repair.

5. Caution for Extended Fasts

A recent water-only fasting study reported increased systemic inflammation and platelet activation in some participants, underscoring the need for medical supervision beyond 48 hours. Many fasting experts recommend starting with a range of 16-24 hours and slowly working your way up over time.

What Happens During a Fast: 12 to 72 Hours

Practical Tips to Fast Safely

- Start slow: Begin with 12–16-hour fasts before extending.
- Hydrate well: Drink plenty of water and herbal teas (ginger, chamomile, peppermint, or green tea).
- Electrolytes: Add a pinch of sea salt to water during longer fasts.
- Break gently: After fasting, start with broth, fruit, or easily digestible foods before heavier meals.
- Avoid overexertion: Intense exercise or heat exposure may cause dizziness.
- Listen to your body: If you experience severe fatigue, weakness, or dizziness, end the fast safely.
- Medical guidance: Always consult a healthcare professional before fasting longer than 48 hours.

Breaking the Fast: Ideal Foods & Teas

After a 24–72-hour fast, your digestive system is sensitive. Break the fast with gentle, nutrient-rich foods:
- Bone broth or vegetable broth – minerals and electrolytes.
- Fresh fruit – papaya, melon, or berries.
- Light proteins – eggs, fish, or kefir.
- Healthy fats – avocado or olive oil.
Pair with herbal teas such as ginger, fennel, or chamomile to ease digestion. Try our GingaMax Tea with fresh ginger and fennel!

Final Thoughts

Fasting is more than a diet. It’s a biological reset. Within 12 hours, the body shifts from glucose burning to fat metabolism. Within 24 hours, autophagy begins clearing cellular debris. Between 48 and 72 hours, the immune system regenerates and stem cells activate to promote repair.

Modern science supports many of fasting’s traditional claims, from weight management to inflammation control. Yet, emphasis is touted for moderation and safety. Short fasts can be practiced regularly, while extended fasts are best approached less frequently and under professional supervision.

*When done mindfully, fasting can be a powerful tool to restore balance, boost energy, and renew cellular health.

Bonus Tip: To maximize the benefits of periodic fasting, take the wild mountain-grown Oreganol P73 drops or capsules before and after each fast! Oregano oil supports natural detoxification and tissue-cleansing. It also has high levels of beneficial antioxidants for the health of every cell in the body, so oregano oil is a smart complement to the remarkable benefits of periodic fasting.

References

1. Longo V., Panda S. (2016). Fasting, Circadian Rhythms, and Time-Restricted Feeding. NEJM.
   2. Anton S.D. et al. (2024). Effects of Intermittent Fasting on Cardiometabolic Health. eClinicalMedicine.
   3. Cignarella F. et al. (2023). Fasting and Immune Modulation. PMC10011094.
   4. Brandhorst S., Longo V. (2018). Fasting-Mimicking Diet and Regeneration. Cell Stem Cell.
   5. Puchalska P., Crawford P. (2017). Metabolic Adaptations During Fasting. JCI Insight.