Debunking the top 7 fasting myths - what you really need to know.
Fasting has gained a lot of attention over recent years and depending on where you get your information from, you may have heard all kinds of things! SO what do you believe?
Fasting is a powerful tool for healing and has been around for centuries. That is true. Many religions and cultures use fasting as a way to heal the body naturally and get them more spiritually connected to their God or Deity, this is because longer fasts clear and sharpen the mind.
Science tells us that fasting done properly can promote autophagy leading to good cellular health, improved gut microbiome and also improved brain health due to the gut-brain axis.
Let’s break down the myths that have you sitting on the fence as to whether or not this is something safe for you to explore..
MYTH 1: FASTING IS SIMPLY STARVATION AND NOT HEALTHY.
TRUTH: Starvation is an involuntary lack of food. Fasting is a conscious, controlled decision to abstain from eating for a certain amount of time. When done properly it is designed to allow the body to heal and recover from food and reduces insulin resistance, it stimulates autophagy and supports metabolic health. This is not damaging the body.
MYTH 2: FASTING SLOWS DOWN YOUR METABOLISM.
TRUTH: Intermittent fasting or longer fasts are known for activating your fat burner system not slowing it down. Slowing down your metabolism can be caused from calorie restriction diets or by doing the same kind of fasts on a daily basis without mixing them up. Your body becomes very efficient at burning fat as fuel when you choose to fast.
MYTH 3: YOU’LL LOSE MUSCLE IF YOU FAST.
TRUTH: When you're fasting, your body is smart—it preserves muscle and taps into fat stores for energy, especially if your fasting protocol includes periods of strength training and refeeding with adequate protein. Growth hormone levels also rise during fasting, helping protect muscle mass. Longer fasts (72 hrs) will see some loss of muscle but that is quickly rectified once the fast is complete and you resume your strength training and increase your intake of protein again.
MYTH 4: FASTING IS BAD FOR WOMEN’S HORMONES!
TRUTH: When done incorrectly fasting can be damaging. However, when you are working with your hormones and supporting their needs with the proper food and fasting protocols this is where your hormones thrive! As we age we should not be eating as much, our sex hormones are dropping rapidly and by the time we are 80 we won’t even have any Estrogen so let’s keep it as long as we can. We can do this by understanding how to stimulate our hormone production through our food and through a fasting lifestyle.
MYTH 5: YOU HAVE TO FAST EVERYDAY TO SEE THE BENEFITS!
TRUTH: Fasting isn’t a one-size fits all (hence why I create personalised plans for my clients). Women should not be fasting everyday if they want to see the benefits, it is actually counter productive. You need to make sure you do not fast at all on the days that Progesterone is present. If you are post menopausal, at least one day of the week should NOT involve fasting.
MYTH 6: FASTING MEANS YOU CAN’T HAVE COFFEE, SALT OR ELECTROLYTES.
TRUTH: Well the opposite is true, in fact it is even more important in longer fasts to make sure you have salt and electrolytes. Black coffee or black teas, herbal teas are also perfect to have at anytime during a fast because it will continue to keep you in a fasted state.
MYTH 7: FASTING IS A TREND WITH NO BACKED SCIENCE.
TRUTH: Modern science now backs fasting despite it being done for centuries. You will find many studies on PubMed that discuss the benefits of fasting. In fact, Dr Valter Longo’s work with fasting patients proved to reverse early stages of Type 2 Diabetes. His 2014 and 2015 studies gained more attention as he proved that fasting triggers stem cell regeneration. He also noted that prolonged fasting (48–72 hours) in mice and humans reboots the immune system.
I think the science speaks for itself here!
When guided with the right tools and support, fasting becomes less about willpower and more about awakening your own body’s wisdom and capabilities. Are you ready to give it a go while I walk the path with you?
