At Thrive Body Clinic, we often encounter clients seeking ways to enhance their health beyond traditional methods. One approach that has gained popularity in recent years is fasting, particularly intermittent fasting, which involves scheduled eating windows and fasting periods. As someone who personally follows an 18/6 fasting split — 18 hours of fasting followed by a 6-hour eating window — I can speak firsthand about its positive effects, though it’s worth noting that fasting isn’t a one-size-fits-all solution. Here, we’ll explore the potential health benefits of fasting, the science behind it, and why it’s important to find a routine that works best for your body and lifestyle.

What is Fasting?

Fasting has been practiced for thousands of years across various cultures and religions. In the simplest terms, fasting means abstaining from eating or drinking for a set period. The most popular contemporary form, intermittent fasting (IF), cycles between fasting and eating. Different intermittent fasting schedules exist, including the 16/8 method (16 hours fasting, 8 hours eating), alternate-day fasting, and longer extended fasts. My preference, the 18/6 approach, involves fasting for 18 hours and eating within a 6-hour window each day.

Potential Health Benefits of Fasting

Fasting, especially intermittent fasting, is believed to offer several potential health benefits. Here are some of the most common:

1. Supports Weight Management

Intermittent fasting may help with weight management by encouraging the body to burn fat more efficiently. When we fast, our insulin levels drop, signalling the body to use stored fat for energy. This process helps maintain a stable blood sugar level and may reduce the likelihood of fat storage in the body.

In the context of an 18/6 routine, fasting for an extended period can naturally limit caloric intake, making it easier to stay within a healthy calorie range without feeling restricted. However, it’s essential to ensure that the meals consumed during the eating window are nutrient-dense and balanced.

2. Enhances Cellular Health and Autophagy

One of the more intriguing benefits of fasting is its effect on cellular health. Fasting stimulates a process known as autophagy, where the body’s cells clean out damaged components, essentially “recycling” them. This process is essential for cellular renewal, which may slow down the aging process and improve resilience to disease.

During fasting periods, cells have the opportunity to focus on repair rather than digestion, potentially lowering the risk of cellular damage and inflammation. Autophagy is particularly active during extended fasts and can help the body manage stress better.

3. Improves Insulin Sensitivity

Fasting can improve insulin sensitivity, an important factor in managing and preventing type 2 diabetes. By giving the body regular breaks from constant food intake, blood sugar levels tend to stabilize, and insulin levels drop. This can reduce insulin resistance, allowing cells to use glucose more effectively.

The 18/6 fasting split helps maintain lower insulin levels for longer periods each day, which can help people with insulin resistance improve their metabolic health. For those without diabetes or insulin issues, this benefit may contribute to a reduced risk of developing these conditions.

4. Supports Mental Clarity and Focus

Many people report feeling more mentally sharp and focused during fasting periods. When the body is not busy digesting food, blood flow and energy can be redirected to the brain, which can lead to enhanced mental clarity. Moreover, fasting can increase the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health, memory, and learning.

In an 18/6 routine, fasting can help sustain focus throughout the day. Many find that mental clarity improves, particularly in the morning, and that they have higher productivity before breaking their fast.

5. Promotes Heart Health

Emerging research suggests that fasting may positively affect heart health by reducing risk factors associated with cardiovascular disease. Fasting can help lower blood pressure, reduce cholesterol levels, and decrease triglycerides. This, in turn, may lower the risk of developing heart disease and improve overall cardiovascular function.

The discipline of intermittent fasting also naturally reduces late-night eating and processed food intake, both of which are known contributors to poor heart health. By reducing these habits, fasting can support long-term cardiovascular wellness.

Is Fasting Right for You?

While fasting offers numerous potential benefits, it’s essential to approach it thoughtfully. Here are a few considerations:

Listen to Your Body

Fasting is not a one-size-fits-all approach. Some people thrive on an 18/6 or 16/8 fasting split, while others may find it challenging. If you’re considering fasting, start slow and monitor how your body responds. It’s always wise to consult a healthcare professional, especially if you have underlying health conditions.

Stay Hydrated

Hydration is key during fasting periods. Drinking water, herbal teas, and other non-caloric beverages can help stave off hunger, support your body’s natural processes, and prevent dehydration.

Focus on Nutrient-Dense Foods

When following an intermittent fasting schedule, prioritize nutrient-rich, whole foods during your eating window. This approach ensures that your body receives the necessary vitamins and minerals to function optimally.

Be Mindful of Your Energy Levels

Fasting can feel challenging initially, especially if you’re new to the routine. Fatigue, mood changes, or even headaches can sometimes accompany fasting. However, many people report that their energy stabilizes as the body adjusts to this new eating pattern. Adjust as needed if you’re feeling low on energy.

Fasting and Osteopathy

In the context of osteopathy, fasting can play a supportive role in our overall health and wellness. Osteopathy emphasizes the body’s natural ability to heal and regulate itself. Fasting complements this philosophy by promoting natural cellular repair and encouraging balanced body function.

For individuals seeking support in managing their fasting routine, osteopathic treatments can aid with overall body balance. For instance, osteopathy can help manage musculoskeletal discomfort that may arise as the body adapts to a new eating schedule, or it can support digestive health through treatments that promote a more comfortable fasting experience.

Conclusion

Intermittent fasting can offer numerous benefits, from supporting weight management and improving mental clarity to enhancing cellular health and reducing heart disease risk factors. An 18/6 fasting split, in particular, can be a manageable routine for many and has personally helped me feel more focused and energetic. However, fasting isn’t for everyone, and listening to your body is essential.