The Science of Autophagy: Cleaning from Inside. 3
What Happens to the Body When We Fast 4
Spiritual and Cultural Benefits of Fasting. 6
Who Should Avoid Long Fasts. 7
FAQ Section about benefits of fasting. 8
Final thought about benefits of fasting. 8
Introduction
When we eat three or four times a day, our body spends most of its energy digesting food. But when we stop eating for long hours, something special happens inside. The body starts a repair mode called autophagy. The word comes from Greek: “auto” means “self”, and “phagy” means “eating”. So literally, the body begins to “eat” its own damaged parts to survive and stay healthy.
Fasting is an old habit in India. Our grandparents did it. Growing up, I witnessed my grandmother regularly observe fasts during Navratri and Ekadashi, not just for devotion but also for the incredible energy and clarity she experienced. It’s something I’ve personally adopted.
our scriptures talk about, Benefits of Fasting and even today millions of people fast during Navratri, Ekadashi, or other festivals. In modern times, people across the world are also following “intermittent fasting” to lose weight and stay healthy.
At first sight, fasting looks like a religious practice. But if we look closely, fasting also has strong scientific benefits. In fact, in 2016, a Japanese scientist Dr. Yoshinori Ohsumi won the Nobel Prize in Medicine for his work on a process called autophagy—the body’s way of cleaning itself when we fast.
His research proved that fasting is not just about willpower; it actually changes the way our cells function by removing toxic waste and repairing themselves.
That means our age-old Indian traditions had already practised something that science is only now proving.
This article explains the benefits of fasting from two sides: what happens in the body according to modern research, and what fasting means in our spiritual and cultural life.
What is Fasting?
Fasting simply means staying without food for a period of time. Sometimes it includes only water, sometimes fruits, sometimes sattvik food like milk, nuts, and kuttu flour. In modern health circles, people do time-based fasting, such as eating only in an 8-hour window and fasting for 16 hours.
Whatever the form, the idea is simple: when we stop eating for a while, our body shifts from “digesting food” to “healing itself.”.
The Science of Autophagy: Cleaning from Inside
Think of your house. If you continue to add new items daily without clearing out outdated clutter, your rooms will become overcrowded. Autophagy is like a cleaning staff for your body; it removes broken parts, recycles useful ones, and keeps your system fresh.
This became world-famous when Dr Yoshinori Ohsumi won the 2016 Nobel Prize in Physiology or Medicine for discovering how cells use autophagy. His work showed that fasting is not only spiritual; it has a biological purpose.
“When I first learnt about autophagy, it immediately clicked with what my elders always said about ‘cleaning the system’ during a fast; it validated those home truths with scientific backing.”
So fasting is not just about skipping meals. It is about giving your body a chance to deep clean and rebuild.
What Happens to the Body When We Fast
When you fast:In the first 12 hours, your body uses stored sugar for energy; after 24 hours, autophagy begins – your body is literally cleaning out the junk – and after 2–3 days, this cleaning gets deeper, repairing cells and improving immunity.
This is why fasting has become so popular worldwide, not just in India. People are rediscovering the benefits of fasting as both a spiritual practice and a science-backed health tool.
Various things happen at different times during fasting.
| Fasting Time | What Happens Inside | Benefits of Fasting |
| 0–12 hours | Body uses stored sugar (glycogen) for energy. | Digestion rests, and energy stays stable. |
| 12–24 hours | Glycogen gets low, the body starts burning fat. | It aids in weight control and blood sugar balance. |
| 24–48 hours | Autophagy starts: damaged cells are recycled. | Detox, anti-ageing, stronger immunity. |
| 48–72 hours | Growth hormone increases; insulin drops. | Deeper repair leads to better fat burning. |
| 3–5 days | Stem cell activity rises. | A strong body reset must be supervised by a medical professional. |
This is why people who fast regularly often feel lighter, more energetic, and mentally sharp.
Health Benefits of Fasting
Research supported by the National Institutes of Health (NIH, USA) has shown that intermittent fasting can improve metabolic health, reduce inflammation, and lower the risk of conditions like obesity and diabetes.
- Detoxification
When digestion rests, the body removes waste and toxins more efficiently. This is why people feel fresh after fasting. - Weight Management
Fasting naturally reduces calorie intake and shifts the body into fat-burning mode. Unlike crash diets, it does not need complicated meal plans. - Blood Sugar Balance
Fasting improves how the body uses insulin, which helps in controlling sugar levels and may prevent type-2 diabetes. - Heart Health
Research shows fasting can lower cholesterol and blood pressure, reducing heart disease risk (Cochrane Review, 2021). - Brain Clarity
People often report less brain fog during fasting. Studies also suggest fasting supports memory and learning. - Longevity
By triggering autophagy and survival pathways, fasting may help people live longer, healthier lives.
Spiritual and Cultural Benefits of Fasting
In India, fasting is not only about health; It is also about the mind and soul.
- Discipline and Willpower: Saying “no” to cravings teaches self-control.
- Mindfulness: Eating sattvik food like fruits, milk, and nuts makes the mind calm.
- Devotion: Navratri fasting is not just a diet; it is a prayer of discipline.
- Seasonal Protection: Fasts often fall during season changes. Lighter foods help the body adjust and reduce infections.
- Community Bonding: Families fasting together feel spiritually connected.
Science vs Spirituality
| Science Says | Tradition Says |
| Autophagy cleans cells | Fasting cleans body and soul |
| Helps in weight and sugar control | Builds willpower and discipline |
| Protects heart and brain | Connects us to devotion |
| Improves immunity | Seasonal sattvic food keeps us healthy |
Both are right. Fasting works at two levels—inside the body and inside the mind. Nature Reviews Molecular Cell Biology (2021) explained that autophagy is linked with slowing aging, strengthening immunity, and even protecting the brain against Alzheimer’s and Parkinson’s disease.
This is important because it shows fasting is not only about short-term weight loss; it may also protect long-term brain and body health.
So when our grandparents said, “Do a fast; it will clean your system,” they were not wrong. Modern Nobel Prize–winning science and global research now support the same idea.
How to Fast Safely
- Start with short fasts (12–14 hours).
- Drink water, coconut water, or buttermilk to stay hydrated.
- Break your fast slowly: first water, then fruits, then light vegetables, then grains and dal. Never jump to heavy fried foods.
- Add proteins like curd, paneer, or nuts to keep energy steady.
- Always listen to your body. If you feel weak or dizzy, eat. Fasting should heal, not harm.
Who Should Avoid Long Fasts
- These are pregnant or breastfeeding women.
- Children and teenagers are the target audience.
- It is not recommended for people with diabetes, thyroid, or kidney disease (unless a doctor agrees).
- This applies to anyone on strong medications.
FAQ Section about benefits of fasting
1. What are the benefits of fasting?
Fasting helps with detox, weight control, blood sugar balance, cell repair, brain clarity, and spiritual discipline.
2. What is autophagy and why is it important?
Autophagy is the body’s natural cleaning system. After 24 hours of fasting, damaged cells are recycled into new ones. This process was proven by Nobel Prize winner Yoshinori Ohsumi in 2016.
3. Does fasting protect against diseases?
Yes, according to NIH fasting improves metabolism and reduces inflammation. Other research shows it may protect the brain and heart.
4. How should I break a fast?
Start with water and fruits, then light vegetables, then normal meals. Avoid heavy fried food right after fasting.
5. How is Navratri fasting different from intermittent fasting?
Navratri fasting includes sattvik foods like milk, nuts, kuttu, and singhara and has a spiritual aim. Intermittent fasting is time-based. Both give health benefits.
Final thought about benefits of fasting
Fasting is not punishment—it is a pause. It gives the body time to heal, the mind space to clear, and the soul a chance to focus.
Science confirms that fasting activates autophagy, balances sugar, protects the heart, and sharpens the brain. Our traditions remind us that fasting builds discipline, devotion, and inner peace.
Together, these make fasting a powerful tool for resetting body, mind, and spirit.
Disclaimer
The information in this article on the benefits of fasting is for general educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare professional before introducing changes to your diet or fasting routine.
