Fasting!
Clear your mind, empty your body, and allow healing to take place.
Fasting is a challenge—no doubt about it. Especially the first few times, it’s anything but easy. But that’s exactly where the power lies. The real hurdle isn’t hunger; it’s our mind. I didn’t realize that at first, nor did I bother to properly educate myself beforehand. My first fasting attempt? An absolute disaster. Mood swings, discomfort—you name it, I had it.
So, let me start by saying: Please do not fast without properly informing yourself beforehand! And most importantly—your mindset must be right. Fasting isn’t just about “not eating.” It’s about consciously committing to it, mentally preparing, and allowing yourself enough time and rest.
But don’t worry—I will go into all of this in detail and share my best tips and tricks with you.
First, let’s cover the basics: What is fasting? What types are there? And what are the benefits, side effects, and potential risks?
What is Fasting, Really?
Fasting—a word that often sounds like deprivation. But in reality, it holds much more meaning. Fasting is a conscious decision to give your body a break, relieve it, and support its natural healing processes. Our modern world offers food around the clock, often in the form of unhealthy temptations that burden rather than nourish our bodies. Fasting is about refocusing, giving yourself a break, and rediscovering the connection to your body.
There are many types of fasting:
from classic water fasting, where only water is consumed, to juice fasting, which provides nutrients through freshly pressed juices, to intermittent fasting, where food intake is restricted to specific hours of the day. But regardless of the method, the principle remains the same: giving the body conscious time for regeneration.
What Happens in the Body During Fasting?
Every hour without food changes something in our body. While our digestive system usually works non-stop, fasting allows it to focus on healing and regeneration. Here’s an overview of what happens day by day:
After 12–16 hours:
- Blood sugar levels stabilize.
- The body starts depleting glycogen stores and gradually shifts to fat burning.
- The first stages of autophagy begin—damaged cells and old proteins are broken down and recycled.
After 24 hours:
- Fat burning accelerates as no more quick sugar reserves are available.
- The body produces more ketones—an alternative energy source for the brain and muscles.
- Inflammation markers begin to decrease.
After 48 hours:
- Autophagy is in full swing: The body cleans itself of damaged cell components and regenerates.
- Growth hormones increase, supporting muscle and cell regeneration.
- The immune system starts optimizing itself and shedding old, weak immune cells.
After 72 hours:
- The immune system essentially gets a “reset.” New immune cells are formed.
- The body increasingly enters healing mode, initiating anti-inflammatory processes.
- Many people report mental clarity and increased energy.
This shows that our body doesn’t rely on constant food intake—in fact, periods without food are incredibly beneficial!
The Benefits of Fasting
- Detoxification: The body gets rid of old, harmful cells.
- Fat Burning: Through the shift to ketones, fat stores are efficiently utilized.
- Cell Regeneration: Old and defective cells are broken down and replaced.
- Anti-inflammatory: Many diseases originate from chronic inflammation—fasting helps reduce this.
- Mental Clarity: Many report improved focus and heightened concentration.
- Gut Health: The digestive tract gets a break, allowing the gut flora to regenerate.
Side Effects of Fasting
Fasting can be incredibly healing—but it’s also a challenge for the body. Especially in the first days, the following side effects may occur:
- Headaches (often due to sugar or caffeine withdrawal)
- Fatigue and slight weakness
- Cold hands and feet
- Mood swings
- Muscle tremors (due to low blood sugar)
These symptoms are usually temporary and a sign that the body is adjusting. Drinking enough water, herbal teas, and getting sufficient rest can help ease this phase.
The Dangers of Fasting
As beneficial as fasting is, it can also be dangerous! Those who fast too long or for the wrong reasons risk serious health damage. After a certain point, the body doesn’t just burn fat reserves—it starts breaking down muscle mass, including the heart muscle! This can be life-threatening.
That’s why it’s crucial to fast consciously and carefully. If you have health conditions or take medication, consult a doctor before fasting.
This should give you a good overview of fasting. Now, let me take you on my personal fasting journey.
My Personal Fasting Experiences
Important Notes!
Before you begin fasting, take a moment to reflect and ask yourself:
- Why am I fasting? Clarify your personal reason and intention.
- How long will I fast? Set a realistic and healthy duration that works for you.
- Are there any health risks? If you are pregnant, taking medication, or living with chronic or autoimmune conditions, please consult your doctor first.
Fasting is a powerful tool – when practiced mindfully and with care.
I hope my own experiences will support you in finding your unique path with fasting.
Listen to your body, be gentle with yourself, and enjoy the clarity that can arise from this beautiful process.
This should already give you a solid overview of what fasting is all about. Now, I’d love to take you along on my own personal fasting journey.
My First Fasting Attempt – A Complete Disaster!
I first tried fasting 13 years ago. My reason? Poor eating habits, excessive partying, and an overall unhealthy lifestyle had led to weight gain. The shock came when I stepped on the scale one day—and nearly had a heart attack. So, I thought, “Easy, I’ll just fast for 7 days, and the weight will drop!”
Big mistake. Without preparation or a plan, I stopped eating overnight. My roommates were thrilled (not). I was irritable, moody, and weak. After four days, I completely crashed: I visited my grandmother, who, as always, had prepared heavenly food. “A few potatoes with sauce won’t hurt,” I thought. A few potatoes turned into a full-on binge. My stomach was not happy. The result? Discomfort, extreme stomach pain, and digestive issues.
Clearly, that was a failure. I eventually balanced my weight not through fasting but through mindful eating and exercise.
My Second Attempt – Fasting with a Plan
Years later, I revisited fasting—this time, properly prepared. I educated myself, planned ahead, and consciously decided to try it again. My goal: A 7-day fast.
I was told, “Oh, it’s easy! You can do it while working!”
Big NO from me! Mentally, no problem—I was focused, creative, and clear. But physically? It was a huge challenge! I had to do physical labor during this time, and it was miserable.
Now, I do it differently: I fast in early January for detox and renewal, ensuring I have no physically demanding tasks or strenuous activities.
My Current Experiences – What I’ve Learned
Fasting is a mindset game.
My biggest aha moment? I can calm my mind by telling myself, “You can eat anything you want after the fast. Just chill!”
Because in the first few days, your mind suddenly revolves around food – you crave everything.
But it’s just a phase. It will pass.
Day 3 is tough.
Every single time.
I often feel nauseous and weak. But after that, it gets easier.
(Important: That’s my experience! Everyone goes through it differently.)
One day at a time.
I don’t pressure myself to go the full 14 days.
I listen to my body and decide again each day.
Physical weakness is real.
After one week of fasting, I got so weak I could barely lift my dog.
Yoga? Forget it.
Yin Yoga was still okay.
This is important to know – and it varies from person to person.
Make fasting your own.
Don’t jump straight into a 7-day fast.
One fasting day is more than enough to get a feel for it.
And yes, to be completely honest:
During my fasts, I sometimes drink a coffee if my body asks for it.
(Fasting gurus might be shaking their heads right now.)
But here’s my rule: Everybody is different.
The body is incredibly grateful when we simply give it a break – from constantly digesting and processing food.
A coffee here and there?
Won’t ruin it.
Beware of extreme fasting!
When diving into the world of fasting, I came across some pretty extreme approaches.
Some people advocate fasting for up to three months – even dry fasting (no food and no water!).
Please don’t try this!
Yes, there are stories about people healing diseases like cancer through dry fasting.
But: It’s extremely dangerous.
If you’re dealing with illness and want to explore fasting, always speak with your doctor first.
Never go it alone!
And if you’re healthy, please steer clear of such risky methods.
Our bodies are made up of at least 70% water – they need hydration!
Even fasting beyond two weeks doesn’t feel healthy to me.
And when fasting is driven by the wrong reasons – like a compulsive need to lose weight or regain control – it can become dangerous.
If the body goes too long without food, it starts breaking down muscle – including the heart muscle.
Fasting is not a game.
