Considering Fasting: A rejection of oversimplified, one-size-fits-all wellness dogma

Eating our way to healing is healthier than starving our way to healing, though strategic pauses in consumption practices have a place. The human body is a complex system that thrives on adequate nourishment, balanced metabolic cycles, and sustainable physiological regulation—not deprivation disguised as discipline (Fung, 2016). Despite this, fasting has become a heavily marketed trend in the wellness industry, often presented as a universal solution for inflammation, weight loss, and disease prevention (Longo & Mattson, 2014).

We live in a time where eating the wrong foods, in excessive amounts, at the wrong times, and for the wrong reasons has become the norm. But—and this is a big but—chronic and extreme fasting is not the solution to this problem.

Many fasting proponents cite autophagy, the body’s process of clearing out damaged cells, as a key benefit of extended fasting. While autophagy is an important cellular function, it is frequently misrepresented in popular health circles. Autophagy does not require multi-day fasting to occur. Research shows that it is naturally activated through exercise, sleep, and the consumption of specific nutrients like polyphenols (He et al., 2012). Furthermore, much of the research on fasting and autophagy is based on animal models, not long-term human studies, making broad claims about its effects speculative at best (Mizushima & Komatsu, 2011).

Extended fasting is not universally beneficial and can pose serious risks, particularly for individuals with thyroid disorders, autoimmune conditions, adrenal dysfunction, and metabolic instability. Prolonged fasting can suppress thyroid function, leading to decreased T3 (the active thyroid hormone), which slows metabolism and contributes to fatigue (Mueller et al., 2001). In those with chronic stress or adrenal dysfunction, fasting increases cortisol levels, which can further disrupt the hypothalamic-pituitary-adrenal (HPA) axis, leading to energy crashes, anxiety, and exacerbation of stress-related disorders (Gonzalez et al., 2018). Fasting also disrupts blood sugar homeostasis, making it particularly dangerous for individuals with hypoglycemia, reactive hypoglycemia, or insulin resistance. While short-term fasting may temporarily improve insulin sensitivity, extended fasting can cause glucose dysregulation, leading to blood sugar crashes and metabolic instability, particularly in women whose hormonal fluctuations increase their sensitivity to fasting stress (Arnold et al., 2021).

Another major ethical issue with the widespread promotion of extended fasting is its lack of consideration for eating disorder recovery and disordered eating tendencies. Fasting, particularly in its more extreme forms, can encourage cycles of restriction and bingeing, heightened food preoccupation, and increased risk of relapse for those with a history of eating disorders (Treasure et al., 2010). The shame-based rhetoric around fasting—that consuming food is an act of weakness or that the body must be "reset" through extreme deprivation—can reinforce unhealthy psychological patterns rather than support sustainable well-being.

The reality is that the human body evolved to function on a cycle of nourishment and rest, not prolonged deprivation. Health should not be reduced to a self-imposed endurance test. If fasting is undertaken, it should be approached with caution, monitored carefully, and tailored to the individual's physiological and psychological state. Instead of glorifying extreme restriction, a more responsible approach would encourage natural metabolic pauses, such as circadian-aligned eating (12-hour overnight fasting), consuming nutrient-dense whole foods, and prioritizing metabolic flexibility without resorting to starvation (Patterson & Sears, 2017). For those seeking digestive or metabolic support, gentle approaches such as broth-based metabolic resets, fiber-rich meal spacing, or simply reducing processed food intake can achieve many of the same benefits attributed to extreme fasting—without the associated risks (Valter et al., 2016).

Additionally, many fasting advocates fail to acknowledge that traditional fasting practices in indigenous cultures were not rooted in self-optimization or individualistic discipline but were deeply tied to spiritual, communal, and seasonal rhythms (Klein & Jung, 2020). Indigenous fasting was often done with preparation, under guidance, and in alignment with natural cycles, rather than as an isolated biohacking experiment. Extracting these traditions without context or cultural awareness is yet another example of the commodification of ancestral knowledge to fit Western wellness narratives.

Fasting is not inherently harmful, but promoting extended fasting as a universal health intervention—without nuance, individual assessment, or long-term human research—is misleading and unethical. Healing is not about deprivation but about sustainable nourishment, metabolic balance, and nervous system regulation. Instead of a culture that glorifies extreme restriction, the health and wellness community should encourage approaches that honor biological complexity, respect individual variation, and prioritize long-term sustainability over short-term biohacking trends (Levine et al., 2014). The future of ethical healthcare is rooted in scientific accuracy, metabolic integrity, and a rejection of oversimplified, one-size-fits-all wellness dogma.

The body requires macro- and micronutrients to support tissue repair, immune function, and metabolic balance. Protein is necessary for cellular repair and immune system function. Essential fatty acids help regulate inflammation and brain function. Carbohydrates support thyroid function and gut health, preventing excessive cortisol spikes. Vitamins and minerals (e.g., zinc, magnesium, B vitamins) support mitochondrial function and cellular energy production (Fontana et al., 2010).

Prolonged fasting (3+ days) increases cortisol, which can disrupt thyroid function, impair insulin regulation, and heighten nervous system dysregulation in those with trauma or metabolic issues. Chronic calorie deprivation can downregulate metabolism, leading to fatigue, hormonal imbalances, and reduced immune function over time (Dohm et al., 1986). Muscle loss can occur if fasting is not strategically planned, weakening overall physical resilience and recovery capacity (Cahill, 1970).

Short-term fasting (such as 12-16 hour fasting periods or time-restricted eating) may improve blood sugar regulation, digestion, and metabolic flexibility without triggering the extreme stress responses seen in longer fasts. Natural pauses in consumption (such as avoiding late-night eating or engaging in light digestive resets with broths) can support circadian rhythm regulation and gut repair (Panda et al., 2012). Indigenous and ancestral fasting practices were often seasonal and ritualistic, not arbitrary deprivation methods (Klein & Jung, 2020).

One-size-fits-all fasting advice is unethical because individual factors (e.g., thyroid health, trauma history, metabolic stability, reproductive health, and eating disorder risk) dictate how well a person tolerates fasting. Many fasting proponents oversimplify autophagy and longevity research, ignoring how fasting affects women, people with chronic illnesses, or those with a history of disordered eating (Treasure et al., 2010).

Thus, the scientific consensus supports the idea that nutritional healing is superior to starvation-based healing, but metabolic rest (in non-depleting ways) has a valid place in a well-rounded health strategy. The real problem arises when fasting is promoted dogmatically without considering the biological complexity and diversity of human health needs.

Beyond Western medical science, the idea that nourishment is essential to healing is a well-established principle across many global traditional medicine systems. Traditional Chinese Medicine (TCM) emphasizes the importance of qi (vital energy) and blood nourishment, warning that chronic fasting depletes qi and weakens organ function (Zhou et al., 2019). Ayurveda warns against extended fasting for certain body types, recognizing the importance of digestive fire (agni) in maintaining health (Lad, 2009). Many Indigenous traditions prioritize food as medicine, using fasting only with preparation, intention, and proper reintegration (Klein & Jung, 2020).

Even structured religious fasting traditions such as Orthodox Christianity and Islam incorporate refeeding and balance. Functional and holistic medicine practitioners emphasize metabolic flexibility and gut health over extreme caloric restriction, advocating for gentle detoxification without prolonged fasting stress (Longo & Mattson, 2014).

Ultimately, eating our way to healing is a principle deeply rooted in both modern science and traditional healing practices. While metabolic rest has a place in health, chronic and intense fasting is not a superior healing strategy. Sustainable nourishment, cyclical eating rhythms, and individualized approaches best support long-term wellness, reaffirming that nourishment, not deprivation, is the foundation of true healing.

References (ordered by appearance)

Cahill, G. F. (1970). Starvation in man. New England Journal of Medicine, 282(12), 668-675. https://doi.org/10.1056/NEJM197003192821209

Dohm, G. L., Beeker, R. T., Israel, R. G., & Tapscott, E. B. (1986). Metabolic responses to exercise after fasting. Journal of Applied Physiology, 61(4), 1363-1368. https://doi.org/10.1152/jappl.1986.61.4.1363

Fontana, L., Meyer, T. E., Klein, S., & Holloszy, J. O. (2010). Long-term calorie restriction is highly effective in reducing the risk for atherosclerosis in humans. Proceedings of the National Academy of Sciences, 101(17), 6659-6663. https://doi.org/10.1073/pnas.0308291101

Fung, J. (2016). The obesity code: Unlocking the secrets of weight loss. Greystone Books.

Gonzalez, J. T., Fuchs, C. J., Betts, J. A., van Loon, L. J. C., & Hulston, C. J. (2018). Liver glycogen metabolism during and after prolonged endurance-type exercise. American Journal of Physiology-Endocrinology and Metabolism, 315(3), E437-E448. https://doi.org/10.1152/ajpendo.00094.2018

He, C., Bassik, M. C., Moresi, V., Sun, K., Wei, Y., Zou, Z., ... & Levine, B. (2012). Exercise-induced BCL2-regulated autophagy is required for muscle glucose homeostasis. Nature, 481(7382), 511-515. https://doi.org/10.1038/nature10758

Klein, C., & Jung, S. (2020). Fasting in indigenous cultures: Ritual, renewal, and resilience. Anthropological Perspectives on Health and Healing, 5(2), 112-130.

Lad, V. (2009). Ayurveda: The science of self-healing. Lotus Press.

Levine, M. E., Suarez, J. A., Brandhorst, S., Balasubramanian, P., Cheng, C. W., Madia, F., ... & Longo, V. D. (2014). Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metabolism, 19(3), 407-417. https://doi.org/10.1016/j.cmet.2014.02.006

Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181-192. https://doi.org/10.1016/j.cmet.2013.12.008

Mizushima, N., & Komatsu, M. (2011). Autophagy: Renovation of cells and tissues. Cell, 147(4), 728-741. https://doi.org/10.1016/j.cell.2011.10.026

Mueller, C., Kovacs, W. J., & Schipani, E. (2001). Regulation of thyroid hormone metabolism in fasting and illness. Endocrinology and Metabolism Clinics of North America, 30(3), 663-680. https://doi.org/10.1016/S0889-8529(05)70291-3

Panda, S., Hatori, M., Panda, A., & Vollmers, C. (2012). Circadian regulation of diet-induced obesity in mice. Proceedings of the National Academy of Sciences, 109(34), 13864-13869. https://doi.org/10.1073/pnas.1212417109

Patterson, R. E., & Sears, D. D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371-393. https://doi.org/10.1146/annurev-nutr-071816-064634

Treasure, J., Claudino, A. M., & Zucker, N. (2010). Eating disorders. The Lancet, 375(9714), 583-593. https://doi.org/10.1016/S0140-6736(09)61748-7

Valter, L., Burgdorf, T. S., & Lichtenberg, T. H. (2016). Metabolic adaptations to fasting and implications for endurance performance. Sports Medicine, 46(8), 1235-1251. https://doi.org/10.1007/s40279-016-0495-3

Zhou, J., Li, M., Chen, Y., & Mao, Y. (2019). The impact of traditional Chinese medicine dietary therapy on qi and blood circulation. Journal of Traditional Chinese Medicine, 39(3), 310-318. https://doi.org/10.1016/S0254-6272(19)30046-1