My first experience with fasting was back in 2000, shortly after I moved to Hawaii. I was house-sitting a friend’s gorgeous villa, think pool, koi ponds, fountains, and killer views along the Kona coast. Dreamy, right? So, I figured, what better time to try fasting for the first time?
My First Juice Fast in Hawaii
There are so many types of fasting, but for my first go-round, I chose a juice fast. That meant water or tea, freshly pressed juices, and hot vegetable broth. Other types include water fasting, where you drink only water for a set period, usually from three days to three weeks depending on your goals.
A friend handed me a little booklet, and I followed it religiously. I borrowed a Champion juicer. I stocked up on fresh organic fruits and veggies. I choose organic because pesticides are a hard no. Then, I got started. I could drink as much juice as I wanted. Every few days, I made veggie soup with cabbage, beets, potatoes, and other goodies. Then, I strained it through cheesecloth to sip the broth.
Every morning, I downed a tablespoon of castor oil, followed by an enema (yep, we’re going there), dry brushing, and hot/cold showers. Minimal soap, max detox. And because I’m a little intense, I also chose silence for the full 10 days. No talking. Just vibes.
Enter: Intermittent Fasting (IF)
That kind of deep cleanse isn’t for everyone. It takes time, discipline, and let’s be honest, a willingness to embrace a certain level of discomfort. But intermittent fasting (IF)? That’s more doable for most people, and the health benefits of intermittent fasting are huge.
With IF, it’s not about what you eat, but when you eat. You only consume food within a specific time window, and there are several approaches to try.
Popular Intermittent Fasting Methods
Daily Fasting Windows:
- 12/12 – Beginner-friendly. Eat for 12 hours, fast for 12. (Ex: 7 a.m. to 7 p.m.)
- 16/8 – Popular and sustainable. Eat during an 8-hour window. (Ex: 11 a.m. to 7 p.m.)
- 20/4 – More advanced. Fast for 20 hours, eat one meal in a 4-hour window.
Weekly Fasting Schedules:
- 5:2 Program – Eat normally 5 days a week, limit calories (500–600) on the other 2 non-consecutive days.
- Eat-Stop-Eat – Fast for 24 hours once or twice a week (ex: dinner to dinner).
- Alternate-Day Fasting – Alternate between eating days and fasting days or very low-calorie days.
Proven Benefits of Intermittent Fasting
Research continues to show that intermittent fasting has major health and metabolic benefits. It’s not just about weight, it’s about resetting the body and giving it space to heal.
1. Weight Loss and Fat Burning
Eating fewer calories in a smaller window often leads to weight loss. Your body switches from burning glucose to burning fat for energy. Personally, IF is a big part of how I maintain a healthy weight.
2. Improved Insulin Sensitivity
IF has been shown to reduce insulin resistance, lower blood sugar levels, and potentially reduce the risk of Type 2 diabetes.
3. Cellular Repair and Autophagy
During fasting, your body activates autophagy, a process where cells clean out damaged components. This supports tissue repair, may reduce disease risk, and is linked to longevity.
4. Gut Health and Digestion
Fasting gives your digestive system a break. It can help reduce inflammation and improve gut health. This one’s personal for me — I was diagnosed with Crohn’s Disease in the late ’90s but have managed it entirely through diet. I know intermittent fasting keeps my symptoms at bay. I’m proud to say that I haven’t needed medication for my Crohn’s for 25 years.
5. Potential Cancer Protection
Animal studies suggest IF may help reduce cancer risk and slow tumor growth by reducing insulin, inflammation, and oxidative stress. Some functional medicine clinics are even having patients fast 3 to 5 days before chemotherapy to amplify treatment effectiveness.
6. Heart Health
Intermittent fasting may help lower blood pressure, cholesterol, triglycerides, and inflammation, all major risk factors for heart disease.
Thinking About Trying IF?
This is just a taste of what intermittent fasting can do. But before you jump in, it’s smart to talk with a healthcare pro, especially if you have existing conditions like eating disorders, diabetes, or hormone imbalances.
Not all MDs are up-to-date on fasting protocols, but naturopathic doctors (NDs) usually are a great resource.
Ready to Start Your Fasting Journey?
Remember, your body already knows what it’s doing. Sometimes, you just need to give it space and silence to heal.
Want to learn more?
Head over to His Name is Eric for more blog posts, resources, and encouragement.
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