Fasting has become one of the biggest health trends today and you’ve probably seen intermittent and 3-day fasts taking over social media. But long before it became a wellness buzzword, fasting was a way of life.
Rooted in ancient wisdom, spiritual discipline, and natural biology, fasting is one of humanity’s oldest rituals. Even in our hunter-gatherer days, we didn’t eat three structured meals a day, let alone two snacks and a few beverages to “get through” the day. Our ancestors moved, worked, and rested in tune with nature’s cycles of hunger and nourishment.
Across cultures, fasting has always been seen as a path to purification and alignment. In Hindu upvas, Ramadan, Lent, and Buddhist retreats, it serves as a sacred pause which is a moment to quiet the senses and reconnect with something greater. Long before modern nutrition science, people intuitively fasted through periods of scarcity and abundance, allowing their bodies to adapt and thrive.
Today, that natural rhythm has been disrupted. With constant access to food, we often eat not out of hunger but out of habit, emotion, or convenience. This disconnect has contributed to rising rates of insulin resistance, obesity, and other lifestyle-related conditions.
Reintroducing fasting helps restore harmony between body, mind, and spirit. It simply means voluntarily pausing solid food intake for a set time while staying hydrated.Fasting is about restoration. You can always choose a fasting style that fits your health, lifestyle, and goals.
Types of Fasting
Fasting can be practiced in many forms depending on your health, goals, and spiritual intent. At its core, fasting is a discipline of Tapas, one of the Niyamas in Yogic philosophy, symbolising self-control and purification through conscious restraint.
1. Intermittent Fasting (IF)
In intermittent fasting, you cycle between eating and fasting periods. It’s a simple and practical way to reintroduce balance in a world of constant consumption. A popular method is the 16:8 approach, where you fast for 16 hours and eat within an 8-hour window such as from 12 p.m. to 8 p.m. If 16 hours feels too long, you can start with a 14:10 or 12:12 rhythm. This form of fasting strengthens discipline and patience, helping you observe the difference between true hunger and emotional craving. It builds inner confidence that the mind can guide the body, not the other way around.
2. 24-Hour Fast or OMAD (One Meal a Day)
This method involves eating one nourishing meal every 24 hours and fasting for the rest of the day. It’s best suited for those already accustomed to shorter fasts. Hydration and electrolytes are essential to maintain energy and focus. The OMAD approach refines willpower and mirrors the yogic idea of Saucha (purity), cleansing not just the body, but also desires and attachments. The pause from constant eating brings mental clarity and a renewed sense of gratitude for nourishment when it arrives.
3. Extended Fasting (36–72 Hours)
An extended fast offers a deeper metabolic and emotional reset. It allows the body to enter autophagy, a natural repair process that clears damaged cells. Initially, you may experience fatigue or irritability, but as you continue, calmness and focus often emerge. When breaking the fast, begin gently with light foods such as soup, fruits, or khichdi. A longer fast becomes a meditative experience. It reminds you that energy doesn’t only come from food but also from prana, the life force within. The mind quiets, awareness expands, and this deeper stillness reflects the yogic practice of Pratyahara, or withdrawal of the senses.
4. Water Fasting
In a water fast, only plain water is consumed, with no calories or additives. Traditionally practiced for purification and deep spiritual focus, it should be approached mindfully and not exceed 24 hours without guidance. Water fasting embodies Santosha (contentment) and Ishvara Pranidhana (surrender). When the body empties, the mind becomes still. Each sip of water feels sacred, and even silence begins to nourish you.
5. Juice or Herbal Tea Fasting
This gentle form of fasting allows vegetable juices, herbal teas (like peppermint or chamomile), and water. It provides micronutrients while resting the digestive system. It reflects the principle of Ahimsa (non-harm), nourishing yourself with compassion rather than deprivation. Ideal for beginners, this fast supports cleansing with softness, keeping the mind alert yet grounded.
6. Religious or Spiritual Fasts
Observed during Ramadan, Ekadashi, Navratri, or Lent, these fasts are more than rituals. They are acts of devotion, gratitude, and surrender. Food is replaced with prayer, reflection, and awareness. Such practices teach mind over matter. Hunger becomes a teacher of humility, reminding us that we are not the body but the consciousness guiding it. Through Tapas (discipline) and Svadhyaya (self-study), fasting transforms from a physical act into a pathway for self-realisation and inner strength.
The Science of Fasting
When you fast, your body switches from burning glucose to using stored fat for energy, a state known as metabolic switching. This process produces ketones, which not only fuel the brain but also trigger autophagy, the body’s natural way of recycling old, damaged cells and regenerating new ones. Think of it as an internal spring cleaning for your body and mind.
Brain Health and BDNF
Fasting increases levels of Brain-Derived Neurotrophic Factor (BDNF), which is a protein that supports the growth and survival of new neurons. Higher BDNF means sharper memory, improved mood regulation, and greater cognitive resilience. Research even links fasting to enhanced neuroplasticity, helping the brain adapt and recover from trauma (Seidler & Barrow, 2021).
Fat Metabolism and Detox
When glucose drops, your body begins to burn stored fat, especially visceral fat around vital organs. This not only supports weight regulation but also reduces inflammation which is a root cause of many chronic diseases.
Organ Rest and Longevity
During fasting, the digestive system rests, giving your organs a break from constant processing. Meanwhile, autophagy clears out damaged proteins and toxins, slowing down cellular aging and promoting longevity. Studies show this process can protect against neurodegenerative conditions and metabolic decline (Yoshinori Ohsumi, Nobel Prize, 2016).
Diabetes Prevention and Genetics
Interestingly, research suggests that people from the Indian subcontinent have genetic adaptations suited to fasting cycles (Wells, 2016). Regular fasting improves insulin sensitivity, balances blood sugar, and significantly lowers the risk of Type 2 diabetes.
The Spiritual Connection
Modern science is only now catching up with what ancient traditions have always known. We were never meant to be eating all the time. Periods of emptiness allow the body to repair and the mind to quieten. Many report heightened intuition, emotional balance, and a deep sense of spiritual connection during longer fasts. The stillness that fasting brings often leads to moments of profound clarity, a sense of “remembering” your true nature beyond the noise of everyday life.
My Fasting Experience
I once believed fasting wasn’t for me and I would be hangry (Hungry+Angry) and irritated if I ever did long fasts. Then, living with anxiety, depression, and PTSD for three years, food had become my comfort and my shield. And the structural and hormonal damage that long term stress causes is another reason why I was searching for a way to heal my brain. I had heard my yoga teacher say many times to try fasting as a way to balance hormones which was very interesting.
Then, I began learning about neuroregeneration and brain healing, and fasting suddenly made sense. And I was ready to try anything and everything (ofcourse within reason and I won’t be eating bugs or worms).
Affirmation: Food is available when it’s time.
2023: Intermittent Fasting
I started gently with intermittent fasting, skipping breakfast and drinking water, black coffee, or peppermint tea. When I became comfortable with the 16:8 fast I extended the fasting window to 20 and 24 hours on weekends. I usually worked out and hiked around Auckland during this period.
Over time, my body adapted. What once felt like deprivation began to feel like rest. My mind grew sharper, my body lighter, and my emotions calmer. Over six months, I noticed remarkable changes, my memory sharpened, brain fog lifted, and my ability to think clearly improved significantly. This mental clarity enhanced my capacity for intentional living, communication, and self-expression. I found myself thinking faster, speaking more confidently, and feeling more aligned within. The transformation was far deeper than I had imagined, truly life-changing.
72-Hour Fast 1: February 2025
The first extended fast began spontaneously, after noticing patterns of emotional eating returning during a stressful week.
Hour 0–12: Hunger came in waves, but herbal teas like peppermint and chamomile helped soothe cravings.
Hour 24: A wave of fatigue set in, yet a calm focus followed. Emotions surfaced gently, without overwhelm.
Hour 36–60: The mind quieted; my body seemed to understand what was happening. Writing came easily, and I felt deeply connected to my purpose.
Hour 72: I broke the fast with warm khichdi—light, grounding, and filled with gratitude. Tears came as I felt a profound peace, as if my cells themselves were saying thank you.
72-Hour Fast 2: June 2025
The second fast coincided with Ganesh Chaturthi, and I dedicated it as an offering to Lord Ganesh and Shani Dev—a prayer for clarity, faith, and surrender. This time, I entered the process with less resistance and more awareness.
Hour 12–30: Hunger waves were familiar, almost rhythmic. Reading and journaling kept me anchored.
Hour 30–36: A deep stillness emerged; creative thoughts flowed effortlessly.
Hour 42: After meeting friends, I felt tired and overstimulated, so I had black coffee to stay alert.
Hour 60: My period began, and I chose to end the fast gently with khichdi, honouring what my body needed.
What I Learned from Fasting
Each fast became a mirror. The experience showed me that fasting isn’t an act of denial, it’s an act of communion. When we stop eating, the noise in the mind fades. The body resets. The spirit expands. It’s in this space of emptiness that true nourishment begins.
Fasting taught me to listen, and truly listen to my body, my emotions, and the quiet spaces in between. At first, hunger felt like deprivation. But over time, those sensations became moments of awareness. During the fast, I realized my body wasn’t my enemy; it was communicating. By not reacting to every craving or emotional impulse, I began to retrain my nervous system, shifting from reactivity to response. Research shows that fasting activates pathways that reduce cortisol and increase dopamine sensitivity, helping regulate mood and emotional resilience. I felt calmer, clearer, and more connected to my inner rhythm.
Spiritually, fasting became a practice of Tapas, the yogic discipline of transformation through conscious effort. It wasn’t about control; it was about surrender. In the stillness that follows emptiness, I discovered that nourishment extends far beyond food, it’s mental clarity, emotional cleansing, and alignment with something greater. Now, whenever I feel I’ve overindulged, notice patterns of emotional eating, or simply sense the need to reset, I fast. Intermittent fasting (16:8) has become a lifestyle for me and not a diet, but a way of living in harmony with my body. Each fast feels like a quiet prayer, a pause that restores balance and reminds me that healing happens when we trust the body’s wisdom and allow silence to lead. Fasting cultivates discipline, humility, and trust, it’s a sacred act of self-love, a way of thanking your body for its endurance and strength.
Practical Tips for Fasting
✅ Stay hydrated with water and a pinch of salt.
✅ Black coffee or herbal teas like peppermint or chamomile can help.
✅ Avoid fasting during illness, menstruation, or high stress.
✅ Break your fast with warm, nourishing food.
✅ Start small, extend fasting windows gradually.
✅ If you have diabetes or blood pressure issues, consult your doctor.
✅ Engage your mind with creative or mindful activities.
✅ Always listen to your body—it knows best.
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Visit serenovacoaching.com for personalized fasting and nutrition guidance. Follow @serenova_coaching on Instagram for holistic living tips.
Frequently Asked Questions
Is fasting safe for everyone?
Not always. People with diabetes, thyroid disorders, eating disorders, or those who are pregnant should consult a healthcare professional before fasting.
How long should a beginner fast?
Start with a 12:12 or 14:10 intermittent fast. Gradually extend once your body adjusts.
Does fasting slow metabolism?
Short-term fasting can actually improve metabolic flexibility. Long-term starvation, however, may reduce metabolism if prolonged without nutrition.
What can I drink while fasting?
Water, black coffee, herbal teas, or water with electrolytes. Avoid anything with calories, sugar, or milk.
How do I know when to stop fasting?
If you feel dizzy, weak, or unwell, stop immediately. Fasting is about awareness, not endurance. Always listen to your body.
Disclaimer
This article shares educational information and personal experience, not medical advice. Always consult your healthcare provider before beginning any fasting or dietary program, especially if you have existing medical conditions.
References
Seidler, K., & Barrow, M. (2021). Intermittent fasting and cognitive performance: Targeting BDNF as a potential strategy to optimise brain health. Frontiers in Neuroendocrinology, 65, 100971.
Mattson, M. P., & Arumugam, T. V. (2018). Neurotrophic effects of intermittent fasting, calorie restriction, and exercise. Frontiers in Aging Neuroscience, 11, 1161814.
Wells, J. C. K. (2016). The elevated susceptibility to diabetes in India. Diabetologia, 59(5), 945–949.
Vasan, S. K. (2012). Developmental origins of adult metabolic disease. Journal of the Indian Medical Association, 110(12), 876–880.
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