The Art of Fasting & Letting Go: A Timeless Practice for Health & Renewal

We humans love a good challenge—whether it’s cutting out sugar for a month, going alcohol-free, or embracing the annual Lenten sacrifice. But fasting and abstinence aren’t just about willpower or quick health fixes. These practices have been woven into cultures worldwide for centuries, offering physical, mental and even spiritual benefits.

From Ramadan fasting in Islam to Ekadashi in Hinduism and Buddhist traditions of refraining from food after midday, giving up indulgences has long been associated with cleansing both body and mind. Even Hippocrates, the father of modern medicine, recognized the power of fasting, famously stating:

“To eat when you are sick is to feed your illness.”

But beyond tradition, modern science now confirms what ancient cultures seemed to intuitively know: fasting can be a powerful tool for health and well-being.

Fasting Through History: From Necessity to Health Trend

Before refrigeration and global food supply chains, fasting wasn’t always a choice—it was often a seasonal necessity. In traditional farming societies, the late winter and early spring months were naturally lean times. The abundance of autumn had dwindled, and fresh spring produce had yet to arrive.

Many ancient fasting customs mirror these natural rhythms, giving the body time to rest and reset. Today, intermittent fasting (IF) and similar practices are growing in popularity—not just as a way to lose weight, but as a method for balancing metabolism, improving digestion, and reducing inflammation.

The Science of Fasting: Why It Works

Intermittent fasting—where you cycle between eating and fasting windows—is proving to have multiple health benefits. Research suggests that fasting can:

✅ Improve metabolic health
✅ Support weight management
✅ Enhance insulin sensitivity (helping regulate blood sugar levels)
✅ Promote autophagy (the body's way of cleaning out damaged cells)
✅ Reduce the risk of type 2 diabetes and cardiovascular diseases

Many IF practitioners follow a 16:8 method—eating within an 8-hour window and fasting for the remaining 16 hours. Interestingly, this isn't too far off from the fasting traditions seen in cultures worldwide, reinforcing the idea that our ancestors may have understood something we're only now proving with science.

And it’s not just about the body. Fasting has been linked to mental clarity, focus, and even enhanced brain function. Research shows that it can boost brain-derived neurotrophic factor (BDNF)—a protein that supports learning and memory.

In short? Less eating, more healing.

Breaking Free from Modern Indulgences: Sugar, Alcohol & Nicotine

Beyond structured fasting, giving up certain foods or habits for a set period can be just as transformative.

🍬 Sugar: The Sweet Struggle

Sugar is often the first thing people try to quit—and for good reason. Unlike alcohol or nicotine, which we can live without, sugar is an energy source that’s been overconsumed in modern diets. The challenge? Cravings aren’t always about hunger—they’re often linked to blood sugar imbalances.

💡 Tip: Stabilize blood sugar by eating whole foods and include quality protein and fibre at mealtimes. When choosing carbohydrates, opt for whole, unprocessed foods like vegetables, whole grains and naturally sweet fruits to help curb cravings.  

🍷 Alcohol: A Liver-Friendly Break

Many traditional fasts include periods of alcohol restriction, recognizing its impact on the liver and overall health. Science backs this up—excessive alcohol depletes essential nutrients like B vitamins and antioxidants.

💡 Supportive Supplements:

• L-glutamine & NAC (N-acetyl-cysteine) – help reduce alcohol cravings, support gut and liver.

• Milk thistle – supports liver detoxification

🚬 Nicotine: The Hardest Habit to Quit

Giving up smoking can be one of the toughest challenges, often leading to increased appetite and weight gain as ex-smokers replace one craving with another.

💡 Nutritional Support for Quitting:

• Antioxidant-rich foods (berries, dark leafy greens) to combat oxidative stress

• Selenium, zinc & B vitamins to support detox and energy levels

• Support groups and CBT-type therapy can also be very useful to break the habit

The Power of Community in Fasting & Abstinence

Fasting isn’t just a solo journey. Many traditions emphasize the communal experience—think shared iftar meals during Ramadan or the collective observance of Lent. Even in modern wellness spaces, intermittent fasting has given rise to thriving online communities where people share support and motivation.

Having a support system makes fasting more manageable and meaningful, reinforcing the social and psychological benefits of the practice.

Fasting doesn’t have to be extreme to be effective. Simple shifts can have a big impact, such as:

✔ Skipping a meal occasionally
✔ Eating within a structured time window (e.g., 12-hour fasting overnight)
✔ Reducing processed foods and added sugars

The key is to listen to your body and find what works for you.

⚠ A Note on Caution:
Fasting isn’t for everyone. If you have diabetes, an eating disorder, are pregnant, breastfeeding, or take certain medications, consult a healthcare professional before attempting fasting.

A Tradition Worth Embracing

Whether you’re giving up chocolate for Lent, experimenting with intermittent fasting, or simply looking for a fresh start, you’re participating in a practice as old as time itself. With modern science backing up ancient wisdom, there’s never been a better time to embrace the benefits of fasting and mindful abstinence—in whatever form feels right for you.

✨ What will you give up this season? Let me know in the comments!