Fasting has become the latest health craze, akin to the avocado toast of diets. Emerging research on intermittent fasting and calorie restriction suggests that eating less may help us to live longer and healthier. It seems like everyone’s trying it and the benefits are almost too good to be true. But hold on… Not. So. Fast. Before we go speeding away on the fast bandwagon, let’s take a holistic, informative look at the research surrounding fasting, its potential dangers, and how it relates to health, weight loss, and anti-aging.
First, fasting is simply the art of not eating. From a holistic point of view, it’s basically the art of not doing something, and abstaining from anything physically, mentally, or emotionally to build spiritual resilience. We can fast physically with our bodies by abstaining from food, but we can also fast mentally, emotionally, and spiritually by abstaining from anything that’s interfering with our ability to live up to our Ideal Self.
Edgar Cayce, the Father of Holistic Medicine, gave over 8,000 readings on health for a variety of conditions, and used a wide assortment of recommendations. Many of his suggestions were about diet, and he would often give recommendations for healthy eating based on the individual’s condition. He would also use diets as ways to clean out the body such as the three-day apple diet: “Balance the diet as indicated. Have a great deal of the stimulations from whole wheat, citrus fruits, and vegetables that are green and raw. Not too much of the meats. No raw apples – or if raw apples are taken, take them and nothing else – three days of raw apples only and then olive oil and we will cleanse all toxic forces from any system.” 820-2
However, in another reading Cayce defined fasting as “Fasting – as is ordinarily termed – is as the Master gave: laying aside thine own concept of how or what should be done at this period and let Spirit guide. Get the truth of fasting! The body . . . to be sure, overdone brings shame to self, over-indulging in anything – but the true fasting is casting out of self that as ‘I would have done’ and replacing with ‘but Thou, O Lord, sees fit’ – use me as a channel, as the strength comes by the concerted and cooperative seeking of many to give thy strength to a body!” (295-6)
In some cases, Cayce cautioned against fasting as it puts stress on the body: “. . . if there is persistence in following the suggestions outlined and not attempting serious diets or activities that cause such great strains on the body – as in fasting or in following certain diets for a long period of time. Keep well balanced in the diets.” (2185-4)
Overall, the Cayce readings suggest that fasting should be a largely spiritual experience to aid in aligning ourselves to our Highest Ideal.
“Q: How may he gain the right spiritual attitude?
A: By fasting and prayer.”
There are many forms of fasting, from the simple stop eating at a certain time of day, to more structured approaches like intermittent fasting (IF), where you alternate between eating and not eating for a set period of time. Eventually, individuals can abstain from eating for a few days up to a few months. No matter what the length of time it is, the best way to begin fasting is by abstaining from unhealthy foods (such as fried and ultra-processed foods) or foods that may trigger inflammation and increased acidity within the body. It helps to keep a journal and record what you’ve been eating to identify any trigger foods, and journaling also helps identify patterns or habits that need to change. Fasting can also reveal our underlying mental and emotional connections with food.
Over the past few years, there has been a lot of positive research for fasting. Most individuals in today’s culture seem to focus on fasting for weight loss because studies have shown that intermittent fasting can help reduce body weight and improve metabolic health [4,5] Fasting has also been touted as a potential anti-aging miracle. Some studies indicate that it may even enhance cognitive function and increase one’s lifespan. Research shows that fasting can activate certain cellular processes that promote longevity, such as autophagy, which is like your body’s way of cleaning out any junk left in the trunk—or a spring cleaning for your cells [4,5] Fasting may also improve various health markers, including blood pressure, cholesterol levels, and insulin sensitivity. Some studies suggest that fasting can help manage type two diabetes and even reduce the risk of heart disease. [2,5]
However, Not. So. Fast. Before you start skipping meals like a seasoned pro, it’s essential to start slowly and gradually increase the time you fast. We must consider the potential dangers of fasting. After all, not every diet is a one-size-fits-all solution. One of the most significant risks of fasting is the potential for nutritional deficiencies. If you’re not careful, you might end up missing out on essential vitamins and minerals. A lack of nutrients can lead to fatigue, weakened immunity, and even hair loss – because who wants to go bald while trying to look younger? Fasting can also lead to unhealthy relationships with food and disordered eating patterns. For some, it might trigger binge eating or create an obsession with food timing. Research indicates that fasting can exacerbate eating disorders in susceptible individuals, so it’s crucial to approach it with caution and be mindful of friends and family who may need help and support. [2,5]
Fasting can also affect hormone levels, which can be particularly concerning for women. Prolonged fasting may lead to disruptions in menstrual cycles and hormonal balance. Some studies suggest that fasting can lower levels of leptin (the hormone that tells you when you’re full) and increase ghrelin (the hunger hormone), which can lead to increased appetite and cravings. [2,4] While some people experience a sense of clarity during fasting, others might find that it increases their stress levels, just as Cayce suggested. The body can perceive fasting as a form of stress, leading to elevated cortisol levels. It’s like your body is saying, “I’m starving, and I’m not happy about it!” High cortisol levels can lead to weight gain, especially around the belly, which is the opposite of what most people are trying to achieve.
In summary, fasting can offer several health benefits, including weight loss and potential anti-aging effects. However, it’s not without its risks, including nutritional deficiencies, disordered eating patterns, hormonal imbalances, and increased stress levels. Before embarking on a fasting journey, it’s essential to consider your individual health needs and consult with a healthcare professional. To approach fasting holistically, use the experience as spiritual effort to cleanse the mind and body so that we may become channels of strength, health, and love for each other, and do the will of our Creator. Let us fast from anything holding us back from becoming our highest self. Remember to start slowly and that keeping balance between the mind and body is key. Most importantly, enjoy your meals, savor each sip and bite, and make eating (or not) a spiritual experience!
- Longo, Tano, Mattson, & Guidi. Intermittent and periodic fasting, longevity and disease. Nat Aging. 2021 Jan 14;1(1); 47-59. PMID: 35310455
- Wang, Wu. The Effect of Fasting on Human Metabolism and Psychological Health. Dis Markers. 2022 Jan 5; PMID: 35035610
- Cabo, Rafael. Mattson, Mark. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med Dec 2019; 381:2541-2551.
- Yuliyanasari et al. The effect of intermittent fasting on preventing obesity-related early aging from a molecular and cellular perspective. J Med Life. 2024 Mar;17(3):261-272
- Stephen Anton et al. The effect of intermittent fasting regimens in middle-age and older adults: Current state of evidence. Exp Gerontol. Dec 2021. PubMed.
Jean Paul (JP) Amonte DC, CMT, ChT, is a licensed chiropractor, massage therapist, and hypnotherapist. He is a graduate of the Cayce/Reilly® School of Massage and currently a lead instructor at the massage school and a clinician at the A.R.E. Health Center & Spa. A popular lecturer at A.R.E., Dr. Amonte can be reached at jp.amonte@edgarcayce.org.
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