There is an ironic correlation between Gross Domestic Product (think of it as the total ‘size’ of a country’s economy) and obesity rates. Studies have found that a 1% increase in GDP per capita was linked to a 1.23% and 1.01% increase in obesity prevalence amongst men and women, respectively. Similarly, there is a correlation between secularism (decrease in religious adherence) and obesity rates. Many religions and cultures around the world practice fasting at some point on the religious calendar but this seems to be dropping off over time.
The wealthier and more abundant our lives, the more secular our societies, the bigger our waistlines. It’s not a deterministic link, it has many individual factors that all play a part, and to conclude with a direct correlation is an over simplification.
What happens to our bodies when we fast? And why would it be such a core tenet in many religious around the world?
A Biological Dive into a Cellular Symphony
“To eat when you are sick is to feed your illness.”
Hippocrates
Firstly, we need to understand the basic mechanisms at play when we place our body in a calorific deficit. In a well-fed state, our bodies access glucose from recently consumed food. This is the sugar powered process keeping our cells powered. When we eat, our pancreas releases insulin, a hormone that acts like a key, unlocking the cells and allowing the glucose inside.
Once our body has consumed all the available glucose the pancreas takes a break from insulin production, leaving the cells locked and glucose deprived. Into the stage steps glucagon, another pancreatic hormone. In the absence of insulin, glucagon acts like a locksmith, picking the cell locks and allowing the cells to use a different energy source: stored fats.
Our fat cells store triglycerides. Once glucagon is release, a series of enzymatic reactions break down the triglycerides into fatty acids and glycerol. These are released into the blood stream, primarily heading towards muscle cells which have a high capacity for fat-burning. Inside the cells, the fatty acids enter a metabolic pathway called beta-oxidation. Ensuring our cells have enough energy to keep our vital functions running.
The body’s transition from glucose to fat-burning is as part of fasting has a host of potential benefits:
- Increased insulin sensitivity
- Reduced inflammation
- Improved cellular repair and rejuvination
- Weight management, particularly body fat loss
There’s also another amazing process that happens during fasting, autophagy. In Greek this word means “self-eating”. It is a remarkable process where the cells themselves perform some housekeeping. Recycling damaged or unnecessary components and repairing and rejuvenating the cell itself. Also released during this period is Human Growth Hormone (HGH). A potent hormone with significant impacts on both metabolism and repair.
A Global Cultural Kaleidoscope of Fasting
“The best diet is to eat less, because when one eats abundantly, the soul becomes lazy and dull.”
Hildegard of Bingen
Abstaining from food and other indulgences holds deep significance in many religions and cultures. Often serving as a time for spiritual reflection, personal growth and a connection with the divine. In Islam they practice the holy month of Ramadan. Forgoing food, drink and ‘intimate relations’ from dawn to dusk. One of the pillars of Islam, it highlights self-discipline, empathy for the less fortunate and strengthening a relationship with Allah. At they end they celebrate Eid al-Fitr (Arabic: عيد الفطر) with feasting and community gatherings.
Judaism practices Yom Kippur (Hebrew: יוֹם כִּפּוּר), the Day of Atonement, and is one of the holiest days. This is a 25 hour fast calling for deep introspection and repentance. It emphasises social responsibility, reconciliation and re-affirming commitment to God. Within Christianity they practice Lent. A 40 day fast leading up to Easter, also signifying a time of reflection and preparation for the crucifixion remembrance and resurrection celebrations. Lent culminates in Holy Week, with Good Friday commemorating the death of Jesus and Easter celebrating the return.
Beyond this, fasting is practiced in Buddhism by the monks as a form of discipline. In Hinduism they practice Ekadashi (Sanskrit: एकादशी) twice a month, and Jainism practices various fasts throughout the year. While the specifics of each tradition differ, the underlying themes often converge. Spiritual growth, self-discipline, empathy and compassion for others all culminating in a social connection with the community.
Certain secular health movements have taken on fasting as a practice to promote mental wellbeing and health. This could be Intermittent Fasting (IF) which focuses on cycles of eating and fasting. Typically, this is a 16:8 daily cycle (16 hr. fasting 8 hr. eating window) cycle or a 5:2 cycle of calorie restricted days. People also practice water fasting, 24-72 hr. periods only consuming water. Alternatives might be One Meal A Day (OMAD), Modified Fasting or Time Restricted Feeding.
All of the above fasting practices aim to promote both spiritual and physical well-being, self-discipline, strengthening of willpower and introspection. Perhaps fostering a deeper understanding of your own body, its limitations and responses to varying circumstances.
Mind Over Matter
One of the more significant challenges of fasting is crossing the hurdle of just ‘being hungry and ignoring it’. Health benefits of fasting aside, the mental challenge can offer a surprising array of psychological benefits. Overcoming the hunger pangs and cravings can instill a sense of accomplishment and confidence in your willpower or self-control. This frequently spills over into other areas in life, motivating you to take on other challenges.
Fasting pushes you outside your comfort zone, requiring that you adapt to discomfort and manage challenging situations. This builds grit and resilience, teach your body and your mind to persist through difficulties and bounce back from setbacks. It can also heighten your awareness of internal sensations and bodily cues. Aligning with the increased introspection, leading to improved focus and concentration as you become more self aware and present in the moment.
These things teach you discipline. Completing a fasting challenge, regardless of its duration or intensity, can provide a powerful sense of achievement or purpose. Boosting self-esteem and overall wellbeing. Perhaps this ability to delay gratification and prioritise long-term goals over immediate temptations and gratification extends to other aspects of life.
This becomes a positive feedback loop of learning. Reinforcing good habits and allowing you the confidence to continue.
Conclusion
“Observe moderation in everything … even in abstinence.”
Buddha
I find it fascinating that religious practices handed down over thousands of years, long before the understanding of cellular and biological processes, managed to tap into the health benefits of fasting. How or why did they find this knowledge?
Not only do we have biological proof of the benefits, we can see the psychological improvements as well. It’s not easy at times, but it is worthwhile to do some further reading on the subject. Indeed, after learning about the benefits of fasting I now try my best to Intermittent Fast (16:8) at least 5 days out of 7. For me personally, over the course of a year I have lost 10kg, one chin, 2 inches off my waistline, 2 notches off my watch strap, and pulled myself back from the brink of early Type 2 diabetes.
If that means going hungry for a few hours a day, it’s well worth the challenge.
Further related reading Chpt 6: What Are The Civilian Applications / Chpt 15: Attitude Adjuster
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