Fasting has been practiced in many religions and cultures for centuries. However, it has recently gained huge attention and popularity in the health and wellness space. This is mainly from the growing research linking fasting to improved longevity and overall health. But what does science actually say about fasting? And how do different fasting methods affect men and women? Let’s break it down together.
What is fasting, and how is it different from intermittent fasting?
At its core, fasting simply means refraining from food (and sometimes drink) for a specific period of time. Traditional fasting typically involves longer periods without eating, such as 24 hours or more. Intermittent fasting (IF), on the other hand, is more structured and involves cycling between periods of eating and fasting regularly. Popular IF methods include the 16/8 method (16 hours of fasting with an 8 hour eating window), alternate day fasting, or the 5:2 diet, where you eat unrestricted for five days a week and consume very few calories on two non-consecutive days.
While both fasting and intermittent fasting have their benefits, the two approaches can lead to slightly different outcomes. Longer fasts tend to promote deeper cellular repair and autophagy—a process where your body cleans out damaged cells and regenerates new ones. Whereas intermittent fasting is more sustainable for many people and can support metabolic health, weight management and reduce inflammation without needing extended periods of fasting.
The science behind fasting and longevity
One of the most exciting areas of fasting research is its potential to promote longevity. Here’s an overview of what research reveals:
Cellular Repair and Autophagy
During fasting, your body shifts its focus into a repair mode. Autophagy, a process where damaged cells are recycled, helps to reduce the risk of chronic diseases associated with aging, like cancer and neurodegenerative disorders.
Improved Metabolic Health
Fasting can enhance insulin sensitivity and lower blood sugar levels, reducing the risk of type 2 diabetes. A more balanced metabolism can help prevent the beginning stages of age-related illnesses.
Reduced Inflammation
Chronic inflammation is a huge driver of aging and chronic diseases. Fasting has been shown to reduce markers of inflammation, which could slow the biological aging process.
Hormonal Health
Fasting impacts several hormones linked to longevity. This includes human growth hormone (HGH), which supports cell regeneration and muscle maintenance. It also helps to reduce insulin–a key factor in metabolic health and the development of diabetes.
Brain Health
Fasting triggers the production of brain-derived neurotrophic factor (BDNF). This is very beneficial as this supports the growth of new neurons in the brain. This could improve cognitive function and prevent the progression of brain-related disorders like Alzheimer's and Parkinson’s disease.
So how do benefits differ between men and women?
While fasting can benefit both genders, men and women may respond to fasting differently from our different hormonal makeup.
Men generally experience more noticeable benefits in metabolic health, including greater improvements in insulin sensitivity and fat loss. Fasting may also boost testosterone levels from improved hormonal balance and reduced inflammation.
Women’s hormonal cycles can make fasting a bit trickier. For example, fasting may influence reproductive hormones like oestrogen and progesterone, especially during certain phases of the menstrual cycle. Some women experience irregular periods or worsened PMS symptoms and hormonal conditions like PCOS. Generally speaking, women tend to benefit more from shorter fasting windows (like 12-14 hours) or gentler approaches, especially if they’re experiencing hormonal imbalances.
It’s worth noting that these differences don’t mean fasting isn’t effective for women—it just requires a bit more tailoring to individual needs!
Is fasting right for you?
Fasting and intermittent fasting isn’t a one size fits all solution and it’s important to consider the health risks before diving in. Here are some factors to consider and when to avoid fasting.
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Chronic Stress: If you’re dealing with significant stress, fasting can increase cortisol production, potentially worsening your stress levels.
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Amenorrhea: Women with missing periods or other signs of hormonal disruption should avoid fasting until their cycles are regulated.
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Eating Disorders: Those with a history of disordered eating should be mindful of fasting, as it can trigger unhealthy behaviours.
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Pregnancy and Breastfeeding: These stages require adequate nutrition for both the parent and baby, making fasting unsuitable.
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Certain Medical Conditions: If you have conditions like diabetes, hypoglycemia, or any chronic illness, consult with your qualified healthcare provider before fasting.
When fasting might be beneficial
Fasting can be a powerful addition to your health routine, particularly if you're looking to improve metabolic health, boost energy levels, or support cellular repair. Many people find intermittent fasting to be a sustainable approach to weight management, offering an alternative to traditional calorie restriction. Additionally, fasting’s anti-inflammatory properties can help reduce symptoms for those managing inflammatory conditions, making it a valuable tool for enhancing overall wellness and vitality.
How to incorporate cleansing into fasting
Incorporating cleansing into your fasting routine is a transformative way to amplify the benefits of both practices, helping you unlock deeper detoxification and greater vitality. Before starting a fast, gently prepare your body by focusing on nutrient-rich, light meals and hydrating with green juices or herbal teas that support liver function and digestion. This intentional preparation not only eases the transition into fasting but also primes your body for effective toxin elimination.
During the fasting period, you can enhance your body’s natural detox pathways with small but powerful rituals. Staying hydrated with filtered water infused with lemon or a pinch of sea salt ensures your cells remain nourished while promoting elimination. Herbal teas such as our Enlighten Tea can aid digestion and gently support cleansing, while mindful practices like dry brushing or restorative yoga help to stimulate circulation and lymphatic flow, allowing your body to shed what no longer serves it.
Equally important is how you break your fast. Nourish your body with vibrant, easily digestible foods that continue the cleansing process, such as a smoothie rich in organic plant protein, leafy greens, and healthy fats, or a warm broth brimming with minerals. Breaking your fast with care not only replenishes your system but extends the benefits of both fasting and cleansing, leaving you feeling rejuvenated, balanced, and deeply connected to your body’s natural rhythms.
