Ever feel like your hunger has a mind of its own?

One minute you’re fine, the next you’re crashing, craving, or constantly thinking about food.

Turns out, there’s more to balanced energy and clear digestion than just what you eat, it’s also when you eat.

Let’s talk about how gentle fasting can help bring your body back into rhythm, so your energy, hormones, and hunger all feel a little more… peaceful ✨

“I never imagined fasting would feel so nourishing, but it does. I’ve learned that less really can be more. Less snacking, more clarity. Less rushing, more presence. It’s a pause that gives so much back.” - Georgie x

What we’ll cover in this article:

💖 How fasting activates your body’s natural repair and detox systems

💖 Why timing matters just as much as what’s on your plate

💖 How longer breaks between meals help balance hormones

💖 The connection between fasting, focus, and inflammation

💖 Tips for fasting that feel intuitive, not restrictive

Did you know?...

✅ Intermittent fasting can REDUCE INSULIN LEVELS by 20–31% and LOWER BLOOD SUGAR by 3–6% in as little as two weeks.[1]

✅ Fasting for 16+ hours can trigger autophagy - the body’s cellular clean-up process linked to DISEASE PREVENTION and LONGEVITY.[2]

✅ Studies suggest intermittent fasting can promote FAT LOSS and MUSCLE MAINTENANCE.[3]

✅ Fasting has been linked to improvements in mood, alertness, and memory.[4]

A Little Space Goes a Long Way

We live in a world that constantly says “more”... more snacks, more stimulation, more everything. Fasting is the opposite. It’s a quiet pause. A breath. A soft decision to let your body rest instead of constantly ‘doing’.

It’s not about restriction or punishment. It’s about space. Space for your body to reset, your hormones to recalibrate and energy to rise naturally from within.

Fasting isn’t a trend. It’s an ancient rhythm. And it’s one of the simplest, most powerful wellness tools we’ve got.

“Fasting is one of the most ancient healing practices and one of the most powerful tools for improving metabolic health.” - Dr Mark Hyman

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So What Exactly Is Fasting?

Fasting is really just a pause. A conscious moment where you choose not to eat, for a little while, so your body can catch its breath. That’s it. No drama, no extremes. Just space.

It might sound trendy, but fasting is one of the most ancient, deeply human rhythms there is. Our ancestors didn’t snack every two hours. They flowed with the seasons, with the sun, with what was available. 

Resting between meals was normal. Expected. Natural.

Now? We eat all day; meals, lattes, bites, snacks while we scroll. Our bodies are constantly processing, digesting and working overtime.

Sometimes your body doesn’t need another snack, it just needs a moment to chill.

Fasting brings us back to balance. Not to punish or restrict, but to restore. Modern approaches like intermittent fasting are simply a return to that rhythm. They offer your body the time it needs to shift gears, from digesting mode to healing mode. 

And that’s where the real magic happens.

“Fasting is not about starving yourself. It’s about giving your body the time and space it needs to heal.” - Dr Jason Fung

It’s not extreme. It’s elegant. It’s your body doing what it’s designed to do, when you give it the chance.

What Actually Happens When You Fast?

Your blood sugar evens out, your insulin levels drop and inflammation starts to calm.

Your body begins to switch fuel sources - burning stored fat instead of relying on your last meal. Then comes the cool part…

After 16 hours (give or take), your body activates autophagy (a fancy word for cellular spring cleaning).

Old, damaged cells? Cleared out. Your system starts fresh. Your mitochondria get a power-up. 

It’s the glow-up routine you didn’t know your cells needed 🙌

“Fasting flips a regenerative switch in the body, promoting cellular repair and longevity.” - Dr Valter Longo

The simple fact is this: Digestion takes energy. Fasting gives that energy back to your body so it can focus on what really matters: healing, detoxing, restoring.

“Fasting gives your body a break from digestion so it can focus on detoxification, repair, and regeneration.” - Dr Will Cole

Fasting = Hormone Harmony + Brain Boosts

Fasting isn’t just a metabolism thing, it’s deeply hormonal. Your hormones aren’t the drama, they’re just tired of the all-day snack party 👀

Every time we eat, our hormones work hard; processing sugar, regulating hunger, storing energy. When we pause, even just for a few extra hours, our hormone systems get time to reset.

Fasting lets insulin drop, leptin (the fullness hormone) recalibrate, and cortisol settle back into a healthy rhythm.

And it’s not just about how your body feels. Many people feel mentally lighter; more focused, more creative, less reactive. It’s like the brain gets to breathe, too.

“Fasting is like a dance with your hormones - when done right, it brings balance, clarity and strength.” - Dr Mindy Pelz, Author of Fast Like a Girl

Fasting for Longevity and Disease Prevention

Fasting isn’t just about weight. It’s about deep health. The kind that sticks around as you age.

Why? Because it reduces inflammation, strengthens your mitochondria, improves blood sugar regulation, and keeps your cells young and adaptable.

“Intermittent fasting activates survival mechanisms in the body that can delay ageing and protect against disease.” - Dr David Sinclair

Think of it like built-in maintenance. Fasting quietly upgrades your health in the background, one pause at a time.

But What If It’s Not Right for Me?

Great question. The beautiful thing about fasting is that it’s flexible!

There’s no one right way to do it. Some people thrive on a gentle 12-hour overnight fast. Others feel great with a 16:8 rhythm. Some women shift their fasting windows throughout their cycle, like me. Some skip it entirely during intense seasons of life. All of it is valid.

Especially for women, fasting should feel good. Not forced. Not draining. Just nourishing and sustainable.

For me personally, I’ve found the fasting methods outlined in Fast Like A Girl to be incredibly helpful for me to fast in tune with my monthly cycle. Even as someone who has been intermittent fasting for over a decade, there was so much more for me to learn.

“Giving the body regular breaks from eating can reduce inflammation, support weight loss, and improve energy.” - Dr Rangan Chatterjee

And honestly? It simplifies life... fewer meals, less prep, less snacking. More space for work, creativity, play, and rest.

More time and energy for the things that matter.

How to Start Fasting Naturally

You don’t need to count hours obsessively or follow strict rules to begin. Here are some simple ways to ease into fasting as a lifestyle, not a short-term fix:

💖 Finish eating earlier in the evening. Aim to stop eating at least 2–3 hours before bed to give your body a head start on overnight repair.

💖 Stretch your mornings gently. Try delaying breakfast by an hour or two to allow your fast to extend naturally into the day.

💖 Stay hydrated. Herbal teas, lemon water, or plain filtered water help support your system while fasting.

💖 Listen to your body. If you feel light-headed, overly anxious, or exhausted, adjust. Fasting should feel energising, not depleting.

💖 Start small. Begin with a 12-hour overnight fast and gradually increase as it feels right.

💖 Avoid late-night snacking. Even just cutting out those extra bites in the evening can have a huge impact.

Sleep Is The Force Multiplier

Getting enough quality sleep is one of the most underrated tools for managing cravings, especially when you’re fasting. 

When you’re sleep-deprived, your hunger hormones go haywire: ghrelin spikes (making you feel hungrier) and leptin drops (making it harder to feel full). This can leave you reaching for sugary snacks or caffeine just to get through the day.

Prioritising rest helps your body regulate appetite naturally, making fasting feel easier and more intuitive.

“Sleep is the force multiplier. If you want control over your mind and body, start by protecting your sleep.” - Bryan Johnson

The Power of Pause

Fasting isn’t about discipline, it’s about space. It’s about stepping out of the “more, more, more” cycle and letting your body take a breath.

When you stop seeing fasting as something harsh and start seeing it as a moment of healing, everything shifts.

You feel lighter. Sharper. More you.

You stop chasing energy and start creating it.

So take a breath. Skip a snack. Honour the pause.

Your body already knows what to do.

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Want a simple way to stay on track? 

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This article is part of our Foundations of Health series, where we explore the 11 Foundational Pillars of Health. Each pillar helps to form the foundations you need for a Glowing Healthy body and mind. These articles contain free and accessible tips to get you started on your health journey, no matter where you’re at right now.

Sources:
[1] Patterson et al., Annual Review of Nutrition, 2017.
[2] Mizushima, Nature Reviews Molecular Cell Biology, 2007.
[3] Ho et al., The Journal of Clinical Endocrinology & Metabolism, 1988.
[4] Mattson et al., Nature Reviews Neuroscience, 2012.

Read more from our Glowing Healthy Foundations of Health Series Here 👇