top of page
Search

Think Fast—Literally!

By Shannon Kasun, Neuroscience Specialist

Fasting involves limiting your eating window to a specific number of hours each day. For example, a 12-hour fast might mean eating only between 7 AM and 7 PM or 8 AM and 8 PM, while a 16-hour fast restricts food intake to an 8-hour window (e.g., 10 AM–6 PM).


While fasting is often used as a weight-loss strategy, its benefits extend far beyond the scale. Fasting supports metabolic health, brain function, and inflammation reduction, making it a powerful tool for overall well-being and longevity.


Fasting Improves Blood Glucose and Insulin Sensitivity


Carbohydrates—especially refined sugars in soda, candy, and processed snacks—trigger spikes in blood glucose. In response, the pancreas releases insulin, a hormone that helps cells absorb and use glucose for energy.


The human body evolved to process only modest amounts of sugar—less than 15 grams per day (Bredesen, 2017). (For reference, a 12 oz can of Coca-Cola contains about 39 grams of sugar—nearly triple that amount!) Modern diets, often high in refined sugars (and coupled with sedentary lifestyles) have led to chronically elevated blood glucose levels. In response, the pancreas is forced to work overtime, continually releasing insulin to manage the excess glucose. Over time, this constant demand contributes to insulin resistance, a condition in which cells become desensitized to insulin’s signal and no longer respond effectively.


Fasting helps counteract this process by reducing carbohydrate intake, which leads to lower blood glucose and insulin levels. This metabolic pause allows insulin receptors to rest and gradually restore their sensitivity. Notably, studies show that fasting can enhance glucose regulation and improve insulin sensitivity—even in individuals with metabolic syndrome (Yuan et al., 2022).


Fasting Burns Fat and Reduces Inflammation


When carbohydrate availability is low, the body enters ketosis, a state where it burns fat for fuel instead of its primary energy source glucose. This not only promotes fat loss but can also reduce systemic inflammation.


Adipose tissue—particularly visceral fat surrounding internal organs—plays an active role in promoting chronic inflammation. Fasting not only reduces the volume of adipose tissue but also triggers beneficial remodeling, leading to a healthier fat tissue profile. These changes can help alleviate systemic inflammation and may contribute to improvements in cardiovascular structure, function, and overall health (Dwaib et al., 2021).


Additionally, research has shown that fasting significantly lowers levels of sICAM-1, an inflammatory marker associated with aging and metabolic stress (Stekovic et al., 2019).


Fasting Fuels Brain Health


During fasting-induced ketosis, the liver produces molecules called ketone bodies, such as β-hydroxybutyrate (BHB). Research has shown that alternate-day fasting can significantly increase BHB levels, even on non-fasting days (Stekovic et al., 2019). BHB stimulates the production of brain-derived neurotrophic factor (BDNF), a protein crucial for neuronal growth, survival, and synaptic plasticity, contributing to better brain health (Sleiman et al., 2016; Bredesen, 2017).


Getting Started with Fasting


Fasting isn’t always easy—life’s demands, cravings, and routines can make it challenging. But starting gradually can help you build consistency.

Here are some tips for success:


  • Take it slow. Begin with a 12-hour fast every other day. It may sound long, but remember—you should be asleep for a lot of it! (All the more reason to aim for 7–8 hours of good rest.)

  • Prioritize protein during your eating window to feel full and maintain muscle.

  • Eat nutrient-dense foods when you do eat—your body still needs quality fuel.

  • Hydrate! If hunger hits, start with a glass of water with lemon.


In Summary


Fasting is more than a dieting trend—it’s a science-backed tool for longevity. With a gentle start and the right strategies, fasting can become a sustainable and empowering part of your wellness routine.


References 






Sleiman et al., 2016 - https://elifesciences.org/articles/15092  

 
 
 

Comments

bottom of page