Did you know that by fasting for just five days a year, you can significantly decrease your risk of disease and increase longevity? In fact, up until the 1960s, fasting was a central part of health and wellness practices across various fields of medicine. Whether you’re looking at Ayurveda, Chinese medicine, naturopathic medicine, osteopathy, or allopathic medicine, fasting had – and still has – a significant place in healing and wellbeing!

Fasting is a practice that has been part of human culture since the beginning of time. It has been a spiritual practice, a seasonal practice, and a key aspect of our overall wellness routines. And now, with modern science supporting the wisdom of ancient practices, it’s time to re-embrace this powerful tool in our wellness toolkit.

It’s Not About Deprivation

For those who might be skeptical, it’s important to understand that fasting isn’t about starving or denying yourself. Rather, it’s a deliberate decision to give your body a breather, enabling it to mend and rejuvenate. It’s an opportunity to tap into the body’s innate processes like autophagy – the procedure through which your body eliminates damaged cells to make way for the regeneration of newer, healthier ones. Fasting is not about deprivation; instead, it’s about harnessing the body’s natural capabilities to promote self-repair and healing.

Health Benefits

Our bodies are actually designed for periods of feast and famine, but in our current society, we often neglect the famine part. As a result, we’re chronically releasing insulin, which can lead to various health issues like diabetes, cardiovascular disease, and even cancer. Fasting is a natural and effective way to reverse this trend.

By implementing a routine of intermittent fasting, we’re not only giving our bodies a break, but we’re also unlocking a host of benefits that come with it. Fasting can lead to improved metabolic health, increased longevity, better mental clarity, weight loss, and even cancer prevention. Plus, it can contribute significantly to improving gut health and reducing inflammation.

Many people are interested in fasting but don’t know where to start. In a recent video that I recorded for the TERRAIN Community, I shared some tips and tricks that can help make that journey a little easier to navigate.

Tips from Dr. Nasha Winters
  1. Determine Your Fasting Goals: If you’re fasting for specific therapeutic reasons, like improving a medical condition or before a chemotherapy session, try to stick to high-quality filtered water. But if you’re fasting for general health benefits, some low-calorie foods like bone broth, half an avocado, or a raw dill pickle can help ease your way into fasting.
  2. Start Slowly: Most people struggle with a 13-hour fast, which ideally should be effortless. If 13 hours is challenging, start with fewer hours and incrementally increase your fasting duration.
  3. Master a 16-hour Fast: After being comfortable with a 13-hour fast, aim for a 16-hour fast twice a week. This practice deepens autophagy and initiates a shift in the body’s metabolic processes.
  4. Gradually Increase Fasting Duration: Once you are comfortable with a 16-hour fast, aim for a 24-, 36-, or even 72-hour water fast once a month. This intense fasting session can serve as a detox, refreshing your microbiome and dousing inflammation fires.
  5. Quality Over Quantity: Consume organic, clean liquids during your fasting window, like black coffee, herbal teas, or filtered water. Introducing quality fluids reduces the burden of harmful substances on your body during the fasting state.
  6. Stay Hydrated: Keep a bottle of water infused with lemon or lime, or a cup of cinnamon tea handy to stave off hunger during your fast. These practices can support your fasting journey without breaking the fast.
Find a Supportive Community

Embarking on a fasting journey can be quite a remarkable experience, one filled with personal discoveries and growth, and the combined wisdom and encouragement of a community can greatly enhance this rewarding journey. The TERRAIN community is a passionate group that is dedicated to shifting the paradigm in cancer research and treatment. Our mission is to establish the world’s first non-profit, integrative metabolic oncology medical campus and research institute. Our focus is on exploring and implementing the metabolic approach to cancer, and we are committed to improving the standard of care for cancer patients around the world.

We believe that by banding together, we can make a meaningful impact on the lives of those affected by cancer. Our goal is not only to provide top-notch medical care and research, but also to do so in an environmentally conscious way, for the betterment of the planet.

To join the TERRAIN community and connect with others who are on a metabolic health journey, click here. Be sure to also sign up for our newsletter so you can receive more tips and tricks delivered right to your inbox.

Let’s unearth the transformative power of fasting, and how it can deeply affect our health and wellness, together. This isn’t just a journey – it’s a shared adventure, and I am truly thrilled to be on this path to health and wellness with you!


Things to help you on your fasting journey
  • High-Quality Filtered Water: This is critical for any type of fasting; this is the main fluid you should be consuming during a fast, particularly if your goal is medical or therapeutic. Aquasana and Therasage both offer water filtration systems and if you use the links below, they will donate back to MTIH for patient grants.
  • Organic, Clean, Non-Glyphosate Coffee: If you need a bit of caffeine during your fast, opt for black coffee made from organic beans that are not exposed to harmful pesticides. This coffee should also be processed without the use of aluminum, plastic, or bleached filters. Bulletproof Coffee is always tested for toxins, sustainably sourced and expertly roasted, and if you use this link, Bulletproof will donate a portion of your purchase back to MTIH to support patient grants.
  • Bone Broth: While bone broth contains some calories, it’s a potentially suitable option for those just starting out with fasting or looking to give their gut a break from heavy foods.
  • Pique Teas: Pique makes fasting teas that can be dissolved in either cold or hot water. These are a useful option when you’re traveling or feeling a bit hungry during a fast. Use this link and the code MTIOFHEALTH for 10% off, and Pique Teas will donate a portion of your purchase back to MTIH to support patient grants.