Fasting correctly: advantages, disadvantages and the effect on hormones – which fasting method is suitable for me?

Fasting has a long tradition and is practiced today for a variety of reasons: for health, weight management, or as a spiritual practice. But how does fasting affect hormone levels? Which method is best suited to your individual goals? This article explores the most important aspects.

Why fast?

Fasting is much more than just abstaining from food. It offers the opportunity to relieve the body, challenge old habits, and clear the mind. In short, fasting is less about abstinence than about reflecting on what's essential and one's own essence. Many people also use fasting to achieve health benefits, such as weight loss, detoxification, or improved hormone balance.

Abundance and enjoyment are an important part of fasting

During fasting periods, enjoyment is especially important, meaning incorporating activities that signal joy and well-being to the body. Examples include breathing exercises, saunas, gentle exercise, herbal baths, favorite teas, or massages. These help to enrich the fasting experience holistically and promote mindfulness.

The effect of fasting on hormones

Hormones play a central role in our bodies, regulating many functions such as metabolism, energy balance, sleep, and mood. Fasting can have a positive or negative impact on this delicate balance. Here's an overview:

1. Insulin

• Effect: Fasting lowers insulin levels, which promotes fat loss and improves insulin sensitivity. This is especially helpful in people with type 2 diabetes or insulin resistance.
• Conclusion: All fasting methods, especially intermittent fasting, can offer advantages here.

2. Cortisol

• Effect: Prolonged fasting can increase cortisol levels, which causes stress. A moderate approach like alkaline fasting helps prevent this effect.
• Conclusion: People with chronic stress should avoid intensive fasting regimes such as water or Buchinger fasting.

3. Growth hormone (HGH)

• Effect: Fasting increases the production of growth hormones, which support cell repair and fat burning.
• Conclusion: Intermittent fasting and Buchinger fasting are particularly effective.

4. Thyroid hormones

• Effect: Prolonged fasting can slow thyroid function, leading to fatigue and low metabolism.
• Conclusion: People with thyroid problems should rely on gentle methods such as alkaline fasting.

5. Sex hormones (e.g. estrogen, testosterone)

• Effect: A balanced fast can stabilize hormone levels. However, fasting too intensively could lead to menstrual irregularities in women.
• Conclusion: Women should fast mindfully and listen to their bodies.

6. Happiness hormones (e.g. serotonin, dopamine)

• Effect: Fasting promotes the release of endorphins and serotonin, especially after longer periods of fasting. This can increase well-being and even have a mood-enhancing effect.
• Conclusion: Fasting can help promote emotional balance and inner satisfaction by stimulating happiness hormones

Benefits of fasting

Fasting has many positive effects that affect both the body and the mind:

1. Health benefits

• Detoxification: Fasting activates autophagy, a cellular cleansing process that promotes longevity.
• Weight loss: Reduced calorie intake promotes fat loss.
• Metabolism: Improved insulin sensitivity and cholesterol levels.

2. Benefits for the skin

• Cleansing: By activating autophagy, dead skin cells are broken down more quickly.
• Radiant complexion: Improved circulation and reduced inflammation can visibly brighten the complexion.
• Relief: Avoiding stressful foods such as sugar and processed foods can reduce skin blemishes.

3. Mental and emotional benefits

• Clarity: Fasting promotes mental focus and mindfulness. Fasting can give you new perspectives on your path and new energy for your projects.
• Stress reduction: Spiritual fasting or conscious abstinence from consumption promotes inner peace.
• Mood improvement: The increased production of happiness hormones during fasting can improve emotional well-being.

4. Benefits on a spiritual level

• Fasting is used in many cultures to focus on what's essential, to question old habits, and to gain new perspectives. It invites us to rediscover conscious enjoyment and reflect on the here and now.
• Fasting can be a powerful tool for experiencing gratitude—gratitude for the availability of food, for the earth and its resources, and for nature, which provides us with everything we need.

Disadvantages and risks of fasting

As beneficial as fasting can be, it is not without potential disadvantages:

1. Side effects

• Hunger and weakness: Especially with water or Buchinger fasting.
• Irritability: Low blood sugar levels can affect mood.
• Headaches: Common during detoxification.

2. Risks for certain groups of people

• Pregnant and breastfeeding women: Should avoid fasting as their calorie needs are increased.
• People with chronic illnesses: Should only fast under medical supervision.
• Thyroid and hormonal disorders: Prolonged fasting can be problematic.

Fasting methods in comparison

1. Buchinger fasting

• Description: Complete abstinence from solid food, only vegetable broths, juices, tea and water.
• Benefits: Intensive cleansing and mental clarity.
• Disadvantages: High effort, requires discipline and often medical supervision.
• Suitable for: Experienced fasters who are physically healthy.

2. Alkaline fasting

• Description: Avoid acid-forming foods, focus on alkaline foods such as fruits, vegetables and nuts.
• Advantages: Gentle, suitable for everyday use, no feelings of hunger.
• Disadvantages: Less quick results.
• Suitable for: beginners and people with sensitive health.

3. Intermittent fasting

• Description: Alternating between eating and fasting phases, e.g., 16/8 method.
• Advantages: Flexible, easy to implement, hormone-friendly.
• Disadvantages: Requires regularity, not always immediate results.
• Suitable for: Working people and people with little time.

4. Juice fasting

• Description: Avoid solid food, consume fresh fruit and vegetable juices .
• Benefits: Nutrient-rich, detoxifying.
• Disadvantages: High sugar content in fruit juices. Look for a juice cleanse rich in bitter substances. Click here for our juice cleanse.
• Suitable for: People who want to fast gently.

Which method suits you?

The choice of fasting method depends on your individual goals, health condition and lifestyle:

• For hormonal balance: Intermittent fasting or alkaline fasting, as they gently regulate the body.
• For intensive detoxification: Buchinger fasting or juice fasting, under medical supervision.
• To get started: alkaline fasting or intermittent fasting, as they can be easily integrated into everyday life.
• For spiritual practice: Buchinger fasting or consumer fasting, as they promote mindfulness and clarity.

Offers for group fasting hikes or all-round support in a fasting retreat are also wonderful.

Conclusion: Fasting as a way to balance

Fasting offers many benefits, from improved hormonal balance to mental clarity. Your skin also benefits, with a more radiant appearance and fewer blemishes. In addition, the release of endorphins during fasting can boost your emotional well-being . Activities such as saunas, massages, and breathing exercises are an important part of the fasting experience; they can intensify it and promote conscious enjoyment. However, not every method is suitable for everyone. Listen to your body, choose a method that suits your goals and lifestyle , and enjoy your journey to better health and mindfulness. Discuss your fasting method with a doctor or seek medical support. Fasting is not a competition, but an opportunity to be close to yourself and to reboot physically and mentally.