The Spiritual Side of Fasting

Fasting is more than just skipping meals; it can be a spiritual discipline rooted in Scripture. From Moses fasting on Mount Sinai to Jesus fasting in the wilderness, the Bible is full of examples where fasting is used to seek God’s guidance, express repentance or prepare for a significant spiritual task. When we fast, we are essentially saying, “Lord, I need You more than I need food.” Each pang of hunger becomes a reminder of our deeper hunger for His presence.

During a fast, the time that would normally be spent preparing and eating meals can be devoted to prayer, Bible study or simply sitting in God’s presence. Fasting helps us reset our priorities, drawing us closer to God as we disconnect from worldly distractions.

The Health Benefits of Fasting

Fasting isn’t just good for the soul; it has numerous physical health benefits as well. Modern science has shown that fasting can improve metabolism, reduce inflammation, boost brain function and promote longevity. The process of autophagy, which is triggered during fasting, allows the body to cleanse itself by removing damaged cells and regenerating new ones.

However, fasting isn’t for everyone. Those with certain medical conditions, such as diabetes or heart disease, should consult with a healthcare provider before starting any fasting regimen. Pregnant or breastfeeding women, individuals with a history of eating disorders or those with chronic health conditions should approach fasting with caution or avoid it altogether.

The Physical and Emotional Stages of Fasting

Understanding what happens to your body during fasting can make the experience more manageable and spiritually enriching. Here’s a look at the stages of fasting, along with what you can expect physically and emotionally.

STAGE 1: The Fed State

  • Physical Changes: The first stage of fasting begins right after you finish a meal, known as the “fed state.” During this time, your body is digesting and absorbing nutrients, with insulin levels rising to manage the influx of glucose. Excess sugar is stored as glycogen in your liver and muscles, ready to be used for energy later. 
  • Emotional Impact: After eating, you might feel a sense of satisfaction and comfort, with hunger temporarily at bay. However, if your meal was high in refined sugars or carbohydrates, you might experience a quick spike in energy followed by a crash, leading to irritability or mood swings. Choosing balanced, wholesome meals before your fast can help stabilize these emotional fluctuations. 
  • Spiritual Reflection: As you enter this initial phase, consider offering a prayer of gratitude for the nourishment you’ve received. Use this time to set your intentions for the fast, asking God to guide you and give you strength.
 

 STAGE 2: The Fasting State (3-4 Hours Post-Meal)

  • Physical Changes: A few hours after your last meal, your blood sugar and insulin levels start to decline. Your body begins to tap into its glycogen stores for energy, marking the onset of the early fasting state. This phase can last up to 18 hours as your body transitions from the fed state to a more significant fasting state. 
  • Emotional Impact: As glycogen stores are used up, you may feel an increase in hunger, irritability or fatigue–you might know this as the “hangry” stage. Your emotions might swing as your body adjusts to the absence of readily available glucose. However, these feelings typically lessen as you become more accustomed to fasting. 
  • Spiritual Reflection: During this stage, turn your hunger into a reminder to pray. Every pang of hunger can be a cue to focus on God, asking Him to fill you with spiritual sustenance as your body begins to rely on its stored energy.


STAGE 3: The Fasting State (12 Hours to 48 Hours)

  • Physical Changes: Once your glycogen stores are depleted, your body enters the fasting state. During this phase, your body begins to break down fats into fatty acids and ketones, shifting to fat as its primary energy source. This process, known as ketosis, can start between the 12 and 24-hour mark. 
  • Emotional Impact: As you enter ketosis, your hunger may decrease, and your mood may stabilize. Many people report feelings of mental clarity, increased focus and even a sense of euphoria during this phase. However, if you’re new to fasting, this stage can be challenging both physically and emotionally as your body and mind adjust to the changes. 
  • Spiritual Reflection: This stage offers a unique opportunity for spiritual growth. As your physical hunger diminishes, you may find it easier to focus on prayer, meditation and scripture. Let this be a time of deepening your relationship with God, relying on Him for strength and clarity.

STAGE 4: The Long-Term Fasting State (48 Hours and Beyond)

  • Physical Changes: After 48 hours, your body enters the long-term fasting state, where it begins to rely heavily on gluconeogenesis–producing glucose from non-carbohydrate sources like amino acids. While ketones continue to provide energy, prolonged fasting may lead to muscle breakdown, making this stage risky without medical supervision.
  • Emotional Impact: The long-term fasting stage can be emotionally taxing, with feelings of fatigue and vulnerability becoming more pronounced. However, for experienced fasters, this phase can also bring profound spiritual clarity and a deeper sense of peace.
  • Spiritual Reflection: In this final stage, focus on the spiritual rewards of your fast. Reflect on the journey you’ve taken, the challenges you’ve overcome and the ways in which you’ve grown closer to God. Let this be a time of gratitude and spiritual renewal.

Making Fasting Fun and Spiritually Fulfilling

Fasting doesn’t have to be a daunting task. Approach it with a sense of anticipation and joy, viewing it as a spiritual adventure. Here are some tips to make your fasting experience more enjoyable.

  • Create a Fasting Playlist: Music can be a powerful tool for spiritual reflection. Curate a playlist of worship songs to listen to when your fast gets challenging, allowing the music to uplift your spirit and keep you focused on God.
  • Journal Your Journey: Keep a fasting journal to document your thoughts, prayers and any insights you gain during the fast. It’s a wonderful way to track your spiritual growth and reflect on the experience afterward.
  • Fasting With Friends: Consider fasting with a friend or a group from your church. You can support each other, share your experiences and even break the fast together with a special meal.
  • Celebrate the Small Victories: Every hour you fast is a victory. Recognize and celebrate the small wins along the way, whether it’s overcoming a moment of intense hunger or experiencing a powerful moment in prayer.

Embrace the Journey

Setting healthy standards for yourself is a lifelong process—one rooted in grace, growth and self-acceptance. You were never meant to be a copy of someone else. You were created to walk your own path, in your own way, for a purpose that’s entirely your own. Embrace it. Celebrate it. And remember—you are already enough.

Fasting affects everyone differently, and everyone’s experience will differ. It is important to set realistic goals and visions of why you are choosing to fast. Define what fasting looks like for you on an individual level. Extended fasting can be particularly dangerous. Please consult with your physician before considering fasting of any type.

Schedule an appointment with your primary care physician today.