How to Start Fasting the Healthy Way

September 25, 2023

Fasting can be a great way to help your body reset and restore its natural balance. Studies have shown that fasting may increase longevity, reduce stress levels, improve mental clarity, and support overall health. But before you start fasting, it’s important to understand the basics of how to do it in a healthy way.

Tips to start fasting the healthy way

Here are some tips to help you get started fasting the right way:

Understand your fasting goals

Before beginning, it’s important to understand what you’re hoping to achieve by fasting. Are you looking for a therapeutic cleanse and detox? Do you want to lose weight? Or do you simply want to improve your overall health? Answering these questions will help you create a fasting plan that caters to your individual needs.

Monitor your food intake

Fasting doesn’t mean you should starve yourself or deprive your body of essential nutrients. Instead, focus on eating nutrient-dense whole foods such as vegetables, legumes and lean proteins. Make sure to eat enough so that you don’t feel excessively hungry during the fasting periods.

Start with shorter fasts

It’s best to start with shorter fasting times and gradually increase them as your body adjusts. Begin with a 12-hour fast, then move up to 16 or 18 hours and eventually try out 24-hour fasts. It’s important to give your body time to adjust to the new eating pattern.

Drink plenty of water

Staying hydrated is essential when fasting. Make sure to drink at least eight glasses of water a day and avoid sugary drinks, caffeinated beverages and alcohol during the fasting period.

Get enough rest

When you’re fasting, your body needs extra rest to rejuvenate and restore its natural balance. Make sure to get at least seven or eight hours of sleep every night and take plenty of breaks throughout the day.

Listen to your body

Fasting is not for everyone and it’s important to be mindful of any potential side effects such as headaches, fatigue or hunger pangs. If you’re feeling unwell or excessively weak, it may be time to slow down and adjust your fasting plan.

Reap the Benefits of Intermittent Fasting

Intermittent fasting can be an effective way to reap the long-term benefits of fasting without putting too much strain on your body. Intermittent fasting involves alternating between periods of eating and periods of not eating, in order to give your body a break from constantly digesting food. Studies have shown that intermittent fasting has been linked to improved longevity, enhanced mental clarity and increased energy levels.

An Intermittent Fasting Plan that Works for You

When designing an intermittent fasting plan, make sure to tailor it to your individual needs and goals. Consider factors such as your lifestyle, activity level and current health status. For example, if you’re a very active person you may need more fuel than someone who’s more sedentary.

Once you have a plan in place, make sure to stick to it and listen to your body. If you find yourself feeling overly hungry or fatigued during the fasting period, adjust your plan accordingly.


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Editor’s Note: Lifelong Labs, founded by wellness advocate Greg Lindberg, is a science-based wellness, longevity and leadership brand that helps people live younger longer, healthier and happier. For more information, visit 


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