Easy way to feel great?

Try fasting! Explore the difference between intermitted and prolonged fasting.

Fasting may seem challenging at first, but it can noticeably improve how you feel. Let's explore this further.

If you’re feeling a little low on energy or lacking confidence, or perhaps you feel stuck, down, or simply out of shape, try fasting — it can truly work wonders for your mood and overall wellbeing. Give it a try and see the positive effects for yourself.

TIME TO FAST

Fasting is truly amazing; you might be surprised at just how beneficial it can be for both your body and your mind.

What is intermitted fasting

Intermittent fasting is essentially creating a regular schedule that defines when you eat and when you fast. There are several intermittent fasting routines you can try. The most common approach is the 16:8 method, which means you have an eight-hour window for eating followed by a 16-hour period of fasting. For example, if you start eating at 10:00 a.m., you can eat until 6:00 p.m., and after 6:00 p.m. you don’t consume calories again until 10:00 a.m. the next morning.

During fasting hours you generally stick to non-caloric beverages like water, plain coffee, or tea. Another option is a 20:4 routine, which leaves a very short four-hour eating window—something I found too brief to fit in enough nutritious meals, though it may suit you.

You can also vary your intermittent fasting schedule from day to day to match your life and needs. For women, it’s often recommended to adjust fasting patterns in consideration of the menstrual cycle.

There’s also the one meal a day (OMAD) approach, where all calories are consumed in a single meal.

Now, let’s move on to the exciting part—the potential benefits of intermittent fasting!

What are the benefits of a 12 to 15 hour window of fasting

• Increase of human growth hormones

• Reduced inflammation

• Increased ketones

• Improved energy and focus

You might wonder, why would you want your human growth hormones to increase? Well, increased HGH supports the maintenance and repair of your muscles and bones, it improves your skin’s health and texture, and it contributes to anti-aging effects. For me, those benefits alone are enough motivation to start practicing this! But I’m not finished yet — higher HGH levels also promote greater lean muscle mass and help reduce fat mass. Now that is music to my ears; how about yours? You can lose weight, reduce the appearance of cellulite, look more toned and vibrant, and generally feel better in your body!

You may also be curious: what exactly are ketones? Ketones are molecules produced when your body breaks down fat for fuel. The liver creates these compounds as it converts stored fat into an alternate energy source. Normally your body gets most of its energy from the carbohydrates you eat, but during fasting or carbohydrate restriction your system seeks another source and starts making ketones. When that happens, it typically means you’ll be burning and losing fat mass.

What are the benefits of a 16 to 20 hour window of fasting

• Cell detoxification

• Cell repair

• Improved immune system

Fasting for 16 to 20 hours is another level of awesomeness, because your cells will start to repair themselves more deeply. Your body is a real genius and has its own innate intelligence. When we give our bodies the right food and allow regular longer periods of fasting, they will initiate natural repair and renewal processes on their own, often without the need for medicine. With consistent care and sensible choices, the body’s self-healing abilities can become remarkably effective.

What is prolonged fasting, and why you will want to do this regularly

Prolonged fasting refers to abstaining from caloric intake for a continuous period ranging from 24 to 72 hours. Some people extend fasts beyond 72 hours, but in this article I’ll focus on the one- to three-day window. For me, this approach is a true game changer, because it brings deeper, more measurable shifts in the body’s systems and in mental and emotional balance than shorter fasts typically do. Over time, regular prolonged fasts can support meaningful improvements in metabolic health, cellular repair, clarity of mind, and overall mood regulation.

What are the benefits of a 24 to 72 hour window of fasting

A 24 hour fast is also called the gut reset fast and the body starts:

• healing the brain

• healing the autoimmune system

• regenerating stem cells

• producing GABA (produces a calming effect, playing a major role in controlling anxiety, stress and fear)

A 36 hour fast is also called the fat burner fast where the body starts to:

• reduce glucose stores

• reduce insulin stores

• increase fat burning

• improve anti-aging

A 48 hour fast is also called the dopamine reset fast where the body starts to:

• reset dopamine receptors

• reduce anxiety and depression

• produce anti-aging antioxidants

• massively increase the Human Growth Hormones

A 72 hour fast is also called the immunity fast where:

• autophagy is at its peak performance

• the body is healing chronic conditions

• the body is healing any health issues

• the body heals our immune stem cells and our musculoskeletal stem cells

You have read how different types of fasting can benefit you. If you’d like personalized tips or guidance on how to break your fast to maximize those benefits, email me at essie@vof.earth or leave a comment below.

I’d love to hear your thoughts, experiences, and any questions you have, and I’m happy to offer tailored suggestions to support your journey.

DISCLAMER

If you prefer scientific research to support what you read, you'll find abundant evidence online—many studies have explored this topic. Enjoy exploring the research! 

If you have any medical conditions, consult your doctor before trying this. And remember to go easy on yourself: too much of anything can be harmful.