Fasting is making a comeback. Whether it’s intermittent fasting, therapeutic fasting, or fasting retreats – more and more people want to know what conscious abstinence does for body and mind. Yet many myths still surround the practice.

  • Is fasting healthy or dangerous?
  • Does it help with weight loss – or just cause a yo-yo effect?
  • Do you really need a bowel cleanse to start?

In this article, we answer the most common questions – clearly and based on solid knowledge.

What Happens in the Body When You Fast

When you fast, your metabolism shifts from burning glucose (sugar) to burning fat. In this process, your body produces ketones, which not only provide energy but also have positive effects on the brain and immune system.

Autophagy – the Body’s Inner Cleansing

  • What is it? Autophagy (Greek for “self-eating”) is the process by which cells break down and recycle old or damaged components.
  • Why is it important? It’s a natural repair mechanism that protects cells, slows aging, and supports regeneration.
  • When does it happen? Autophagy is always active, but it’s especially stimulated when you stop eating for a period of time.
  • Scientific recognition: Japanese researcher Yoshinori Ohsumi received the Nobel Prize in Medicine in 2016 for his discoveries on autophagy.

Many people describe the effects of autophagy in everyday terms: feeling lighter, clearer, and as if they’re “tidying up inside.”

The Benefits of Fasting

Physical

  • Metabolism: improved insulin sensitivity and more stable blood sugar
  • Cardiovascular health: lower blood pressure, better heart-rate variability
  • Inflammation: fasting can reduce inflammatory activity
  • Cellular health: activation of autophagy and repair processes

Mental

  • Clarity: many report sharper focus after the first fasting days
  • Calm: energy levels stabilize, mood becomes more balanced
  • Resilience: consciously handling hunger strengthens willpower and inner stability

Spiritual / Experiential

  • Presence: with less distraction, inner awareness rises to the surface
  • Connection: rituals, silence, and nature help you reconnect with yourself
  • Meaning: fasting creates space to reflect on what truly matters in life

8 Common Myths About Fasting

Myth 1: Fasting is mainly for weight loss

Many people connect fasting with losing weight – and yes, weight usually drops.
✓ Fact: Weight loss is only a side effect. The real impact is deeper: fasting activates autophagy, supports metabolism and cardiovascular health, and often brings more energy and clarity.

Myth 2: Fasting is unhealthy or dangerous

Some worry that fasting weakens the body.
✓ Fact: For healthy adults, fasting is generally safe and can improve blood pressure, blood sugar, and inflammation. If you have medical conditions, check with a doctor first.

Myth 3: Fasting “detoxes” the body

Many people describe fasting as “detoxing” – a sense of inner cleansing.
✓ Fact: Science explains this with autophagy: a cellular recycling process that breaks down and renews damaged components.

Myth 4: Fasting leads to muscle loss

The concern is that the body will “eat” its own muscles.
✓ Fact: In short-term fasting (up to five days), especially with light activity such as walking or yoga, muscle mass is usually preserved. Protein during the refeeding phase helps maintain strength.

Myth 5: Fasting causes the yo-yo effect

Crash diets often end with quick regain.
✓ Fact: Fasting is different. If you reintroduce food gradually and mindfully, the positive effects can be long-lasting.

Myth 6: Fasting is too hard to endure

“I could never do that” – many feel this way before trying.
✓ Fact: The first 1–2 days can be challenging, but afterward many experience more energy and clarity. Rituals, nature, music, and gentle movement make the transition easier.

Myth 7: Fasting cures every illness

Fasting isn’t a miracle cure.
✓ Fact: Fasting can relieve many health issues and act preventively or supportively – but it does not replace medical treatment.

Myth 8: A bowel cleanse is necessary

Some fasting programs recommend cleansing, others don’t.
✓ Fact: Medically it isn’t required – whether you choose it is a matter of personal preference.

What Really Matters in Fasting

  • Preparation: cut down on sugar and alcohol beforehand
  • Guidance: fasting is easier and goes deeper with professional and group support
  • Movement & nature: walking, yoga, or light activity support circulation
  • Rituals & mindfulness: meditation, sound, nature and group sharing deepen the effect
  • Refeeding phase: gradually reintroducing food is essential for lasting success

Conclusion: Fasting – More Than Abstinence

Fasting is not a fad diet but an ancient practice whose benefits are now well documented by science. Done correctly, it opens the door to physical health, mental clarity, and spiritual depth.

Experienced in the right setting – like a retreat with guidance, structure, and the power of nature – fasting becomes more than abstinence. It becomes a path to lightness, clarity, and renewed vitality.