The Science & Tradition of Fasting: Reset, Heal, Thrive

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Hey there beautiful human,

We hope you’re well! We just got back from our first RV trip as a family of four. We’re feeling refreshed after a little offline reset away from screens and surrounded by beauty.

There’s something about being in nature that deepens our connection to our practice; like stripping away the extra ‘stuff’ strengthens our spiritual bond with Mother Nature and our own yogic path and mission.

Ever felt like your body (and mind) could use a reset? 

Giving your body a break from food is one of the most natural ways to cleanse, heal, and boost longevity—used for thousands of years across cultures.

We’ve been practicing fasting for nearly a decade now (with research and plenty of experimentation!), and we often get asked about it in our live community catch ups too (for deets, see the bottom). So, today we’re sharing insights from both traditional wisdom and modern science to help you navigate this powerful practice.

Fasting: An Ancient Practice with Modern Science

Fasting isn’t just a modern wellness trend, it’s been practiced for thousands of years as a tool for healing, mental clarity, and spiritual growth. From the fasting rituals of major world religions to Ayurvedic and Traditional Chinese Medicine approaches, fasting has long been viewed as a way to restore balance, remove toxins, and promote longevity.

Historically, fasting was both a spiritual and practical necessity. Ancient healers like Hippocrates prescribed fasting for illnesses, believing that abstaining from food allowed the body to heal itself. In Ayurveda, fasting is considered a method of removing 'Ama' (toxins) and improving digestion. Traditional Chinese Medicine views fasting as a way to restore the smooth flow of Qi (essentially the same as Prana; our life force energy), preventing stagnation and disease.

The Natural Cycle of Eating & Not Eating

Eating and not eating is just a natural part of being human. Back in the day, food wasn’t always available, so our bodies adapted to go through cycles of feasting and fasting, giving our system a chance to rest and reset. But now? We can eat anytime, anywhere, and we do…constantly! That means our digestive system is always working, leaving little energy for other important jobs like repairing cells, clearing out toxins, and keeping our immune system strong.

Ever notice how when you’re sick, you don’t feel like eating? Maybe you still eat because food is ‘comforting’ so a better question to ask is: have you ever noticed when a dog is sick, it stops eating? That’s the body being smart—it knows it needs all its energy to heal, not to digest food. Fasting works the same way. It gives your system a break, allowing it to focus on deep cleaning and repair. Some yogis have understood this for ages, using fasting to sharpen their minds, deepen meditation, and bring the body back into balance. Turns out, sometimes doing less is exactly what we need. (I know, revolutionary huh?)

The Science of Fasting: How It Works

Science is finally catching up to what ancient traditions have known for ages. Fasting does some pretty incredible things for the body. When you give your system a break from food, a whole chain reaction of benefits kicks in:

• Switching to Fat-Burning Mode: After about 12–16 hours without food, your body runs out of quick-burn glucose and starts using fat for fuel instead. This state, called ketosis, helps with weight loss, improves blood sugar levels, and reduces inflammation.

• Cellular Clean-Up Crew (Autophagy): Fasting triggers a deep-cleaning process where your body gets rid of damaged cells and regenerates new ones. Cool fact: Dr. Yoshinori Ohsumi even won a Nobel Prize for showing how this process helps slow aging and prevent disease!

• Hormonal Reset for Longevity: Growth hormone levels skyrocket—up to 5–10 times higher—which helps protect muscle, burn fat, and keep you feeling strong. Fasting also lowers IGF-1, a hormone linked to aging and some diseases.

• Less Inflammation, Stronger Immunity: Chronic inflammation is behind a lot of modern health issues. Fasting helps calm it down and, in longer fasts, even kickstarts immune cell regeneration.

• Heart & Metabolism Boost: Fasting can help improve blood pressure, cholesterol, and overall heart health by reducing harmful fat stored around your organs.

• Sharper Mind & More Focus: Fasting increases BDNF (Brain-Derived Neurotrophic Factor), which supports memory, learning, and brain cell growth. Some people even report feeling more clear-headed and focused when fasting.

  Essentially, fasting puts your body into a healing state.

Fasting & Yoga: A Way to Align Mind and Body

In yoga, fasting is more than just a health practice, it’s a spiritual discipline. Many yogic texts discuss fasting as a way to deepen meditation, heighten awareness, and cultivate self-discipline. The interplay between breathing, stillness, and fasting supports a holistic cleansing of the body, mind, and spirit. It creates space for self-reflection, fosters gratitude for nourishment, and helps us develop detachment from cravings and material distractions.

Bre fasted for many years on a daily 16:8 schedule, while Flo follows an 18:6 time-restricted eating window, a method where you eat all your meals within a six-hour window and fast for the remaining 18 hours. We also practice extended fasts several times a year, with our longest fast being 11 days. However, our approach to fasting has always been flexible and mindful, adapting to the unique rhythms of our bodies. For example, Bre stopped fasting three months before conception and refrained from fasting during pregnancy and breastfeeding to support her body’s additional nutritional needs.

Fasting For Women: Aligning with Natural Rhythms

For women, fasting can be a powerful practice for improving metabolic health, enhancing focus, supporting digestive health, and fostering spiritual growth, but it must align with the body’s natural rhythms. Hormonal fluctuations during the menstrual cycle affect how the body responds to fasting. Generally, the follicular phase between menstruation and ovulation is the best time to fast, while shorter fasts or increased nourishment are better during the luteal and menstrual phases. For some women, prolonged or overly restrictive fasting can disrupt menstrual cycles by altering hormone levels, especially if paired with intense exercise or calorie restriction. Signs of disruption include missed periods, irregular cycles, or reduced flow. If you notice these changes, consider reducing the fasting frequency or duration and check out the book by Dr Mindy Pelz titled “Fast Like a Girl” which dives deep into the topic. As women, fasting will look different for each of us. It’s a dynamic tool that must align with the natural rhythms of our bodies and life stages.

Let’s take a look at some different methods and some tips and guidance for those of you who are curious to explore more!