Fasting for Optimal Health
Fasting is one of the most ancient healing practices in human history and it remains part of virtually every major religion in the world. The benefits of fasting were documented as early as 600 BCE in the first Ayurvedic texts—specifically, the Sushruta Samhita.
You already know how to fast.
When you sleep, you are fasting. The sleep-wake cycle is linked to your circadian rhythm, the internal clock that coordinates digestion and detoxification. When the sun goes down, the genes coordinating digestion turn off, and the ones coordinating restoration and repair turn on. As the sun rises, the digestion genes activate again while the genes for restoration and repair turn off. You break your daily fast when you eat breakfast the next day.
A similar pattern happens when you eat. Insulin levels rise, signaling your body to store some of your food energy for later use. When you fast, the process reverses. Insulin levels fall and signal your body to burn some of that stored energy. Your body is either storing food energy or burning it.
Fasting, as you do each night, gives your body much-needed time to rest and repair.
Fasting can restore your health.
When you begin to fast intentionally, the key is when to feed and fast. Your digestive fire is most active in the middle of the day but slows down in the morning and evening. By aligning your feeding-fasting cycle more closely with the path of the sun, you are engaging in Ayurvedic Rhythmic Fasting™.
Ayurvedic Rhythmic Fasting™ is all about restoration, renewal, and rejuvenation. It’s important to distinguish this kind of fasting from restrictive fasting methods meant to control food intake, calories, and emotions. Remember, choose rest over restriction.
5 steps to Ayurvedic Rhythmic Fasting™.
Feed during the day. Your largest meal should be between 10:00 AM and 2:00 PM.
Fast during the night. Your fasting should start within one hour of sunset, ideally by 8:00 PM.
Go slow. Allow your body to adjust at each step. Consistency is the key.
Start with a 12:12 pattern. Start with 12 hours of fasting (while sleeping) and 12 hours of feeding (while awake).
Build to 14:10 or 16:8. You can move to either of these patterns if you want, 1-6 times a week. (14 hours fasting to 10 hours feeding OR 16 hours fasting to 8 hours feeding)
To learn more about Ayurvedic Rhythmic Fasting™, check out Episode 26 of The Healing Catalyst podcast. I explain how Ayurvedic wisdom supports our modern understanding of circadian rhythm and discuss each step above in detail.
Be well,
Avanti Kumar-Singh, MD
