By Dr. Adam Abodeely, MD, FACS, FASCRS, MBA

Coral Cove Wellness Resort www.coralcovewellness.com

For centuries, fasting has been part of the human experience—not just as a spiritual practice, but as a natural rhythm of life. Our ancestors often went without food for extended periods, allowing the body to rest from digestion and activate deep, restorative processes.

Today, research is uncovering the many ways fasting supports health and longevity. At the heart of it is a biological marvel called the metabolic switch—a shift in the body’s fuel source that can unlock powerful healing pathways.

Understanding the Metabolic Switch

Under typical eating patterns, the body runs on glucose from carbohydrates. But after about 12–36 hours without food—depending on your diet, activity level, and metabolism—your body begins to burn stored fat, producing ketones for energy.

Ketones are more than just fuel. They send signals that stimulate the creation of new mitochondria (your cells’ energy generators), support brain health, reduce inflammation, and even encourage DNA repair. This transition from sugar-burning to fat-burning is a key part of why fasting can feel like a “reset” for the body.

What Fasting Does for Your Health

Fasting activates “survival pathways” that evolved to protect us during times of scarcity. These pathways:

• Trigger autophagy, the cellular recycling process that clears out damaged components
• Support longevity genes that slow cellular aging
• Improve insulin sensitivity and help stabilize blood sugar
• Reduce inflammation throughout the body
• Boost mental clarity and steady energy levels
• Strengthen immune function

This is why many people notice not just physical changes, but also improvements in focus, mood, and stamina when they incorporate fasting into their lives.

Styles of Fasting

There is no single “right” way to fast—different styles can be tailored to your lifestyle, health goals, and physiology. Common approaches include:

• Time-Restricted Eating (TRE): Eating within a set daily window, such as 12 hours on/12 off or 16/8.
• Alternate-Day Fasting (ADF): Alternating between days of regular eating and days of fasting or greatly reduced intake.
• The 5:2 Method: Eating normally for five days and limiting calories to around 500–600 on two non-consecutive days.
• 24-Hour or Longer Fasts: Done occasionally for deeper cellular cleanup, ideally with professional guidance.
• Fasting-Mimicking Diets (FMD): Low-calorie, plant-based meal plans that provide nutrients while keeping the body in a fasting-like state.
  

Approaching Fasting Mindfully

Fasting should feel supportive, not depleting. Starting with shorter fasts—like a simple 12-hour overnight break—allows your body to adapt gradually. Pair your eating windows with whole, nutrient-rich meals full of vegetables, healthy fats, clean proteins, and fiber.

Hydration is key. Your body loses more water and electrolytes during fasting, so drink plenty of fluids and consider mineral-rich broths or electrolyte supplementation when needed.

Special Considerations

While fasting can be beneficial for many, it isn’t for everyone. Certain groups should approach with caution or avoid fasting altogether, including:

• Women who are pregnant or breastfeeding
• People with a history of eating disorders
• Those with certain medical conditions or on specific medications

Women, in particular, may notice hormonal changes with prolonged fasting. Signs such as cycle irregularities or increased fatigue may indicate the need for adjustments. The safest fasting plan is one customized to your body’s needs.

Common Pitfalls to Avoid

One of the biggest mistakes is focusing only on when you eat while ignoring what you eat. Skipping meals but then overeating processed foods undermines fasting’s benefits. Quality matters—nourish your body during eating windows with whole, anti-inflammatory foods that sustain your energy and keep blood sugar steady.

Breaking the Fast

The first meal after fasting sets the tone for your metabolism. Choose foods that are gentle on digestion and rich in nutrients:

• Steamed vegetables or fresh salads
• Healthy fats such as avocado, nuts, or extra-virgin olive oil
• Clean protein from fish, eggs, or legumes
• Fermented foods for gut health

Avoid spiking blood sugar with refined carbs or heavy, greasy foods right after fasting.

The Bigger Picture

Fasting works best as part of a balanced lifestyle—one that includes restorative sleep, regular movement, stress management, and minimizing exposure to toxins. This combination creates the foundation for long-term health and vitality.

Experience Your Reset

At Coral Cove Wellness Resort, we provide a serene, supportive environment where you can explore fasting as part of a complete wellness journey. Our retreats combine nourishing meals, mindful practices, and the healing beauty of the ocean.

Book your stay and discover how flipping your metabolic switch can transform your body, mind, and spirit.

References

1. Anton, Stephen D., et al. “Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting.” Obesity, vol. 26, no. 2, 2018, pp. 254–268. Wiley Online Library, https://doi.org/10.1002/oby.22065.
2. Longo, Valter D., and Satchidananda Panda. “Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan.” Cell Metabolism, vol. 23, no. 6, 2016, pp. 1048–1059. https://doi.org/10.1016/j.cmet.2016.06.001.
3. de Cabo, Rafael, and Mark P. Mattson. “Effects of Intermittent Fasting on Health, Aging, and Disease.” New England Journal of Medicine, vol. 381, no. 26, 2019, pp. 2541–2551. https://doi.org/10.1056/NEJMra1905136.
4. National Institute on Aging. “Intermittent Fasting: Live Longer and Healthier.” NIH News in Health, Dec. 2021, https://newsinhealth.nih.gov/2021/12/intermittent-fasting-live-longer-healthier.
   
5. Hyman, Mark. “Unlocking the Power of Fasting—Your Practical Guide.” Mark Hyman, MD, https://drhyman.com/blogs/content/unlocking-the-power-of-fasting.