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Fasting, despite its recent surge in popularity, is a practice that dates back centuries and holds a central place in many cultures and religions. It involves total or partial abstention from food and drink for a set period of time and can be practiced in a variety of ways. 

Typical fasts usually last between 24 and 72 hours, while intermittent fasting alternates between periods of eating and fasting, which can range from a few hours to several days in a row (read our article on intermittent fasting) (curious? We cover this in more detail in our intermittent fasting article).

Here are eight powerful, research-supported benefits of fasting you should know about.

Several studies have demonstrated that fasting can improve glycemic control, offering a glimmer of hope to those at risk of diabetes. A 2023 study of 209 participants found that intermittent fasting for three days a week can reduce the risk of type 2 diabetes by increasing insulin sensitivity. This means your body can transport glucose more efficiently from your bloodstream to your cells, helping to maintain stable blood sugar levels.

In addition, research from 2022 notes that intermittent fasting and food restriction over time have been linked to reductions in risk factors associated with metabolic syndrome, a group of five factors that increase the chances of developing type 2 diabetes, heart disease and stroke.

Acute inflammation is a natural response of the immune system to fight infection. However, chronic inflammation can be detrimental to health, being associated with diseases such as heart disease, cancer and rheumatoid arthritis. Fortunately, several studies have shown that fasting can significantly reduce inflammation levels. A 2022 review of 18 studies found that intermittent fasting could reduce levels of C-reactive protein, a marker of inflammation.

Heart disease remains the leading cause of death worldwide. When incorporated into your routine, fasting may help reduce key risk factors linked to cardiovascular disease. Studies have shown that alternate-day fasting can lower total cholesterol levels and other risk markers, particularly in people who are overweight.

Intermittent fasting over the course of a year also proved more effective than standard diets in reducing inflammation and heart disease risk factors.

What’s more, a review also found that it can significantly help lower blood pressure, triglycerides, total cholesterol, and LDL (bad) cholesterol levels.

Although the research is mainly based on animal studies (2018 and 2021), it has been observed that fasting can protect brain health and improve cognitive function. It may also help prevent neurodegenerative disorders such as Alzheimer's and Parkinson's disease.

Fasting can support weight loss by reducing caloric intake and stimulating the metabolism. One study found it to be more effective than continuous calorie restriction, leading to significant reductions in body fat.

Human growth hormone plays a key role in metabolism, weight loss, and muscle growth. A review article found that fasting can naturally boost levels of this hormone.

Several animal studies have produced promising results on the potential effects of fasting on extending lifespan. A 2021 study analyzed the effects of periodic fasting on the human gut and found that fasting increased the diversity of beneficial bacteria in the gut microbiome, including Christensenella species, which are linked to longevity.

The researchers also found an increase in sirtuins, proteins involved in metabolic regulation that are also associated with longevity.

Another 2021 study of older human and animal research found similar results, indicating that fasting could be effective in increasing longevity and delaying disease.

A review published in the American Cancer Society Journal notes that intermittent fasting may offer benefits for cancer prevention and treatment in certain cases. It has been shown to reduce tumor growth and lessen chemotherapy toxicity in some individuals.

Another review of test-tube and animal studies suggests that fasting may slow tumor progression and enhance the effectiveness of chemotherapy.

In summary, fasting can bring significant health benefits, including weight loss, blood sugar control, heart health, brain function and cancer prevention. Integrated with a healthy lifestyle and balanced diet, fasting can be an excellent option for improving your well-being. So why wait? Start fasting now and reap the health benefits.