Intermittent Fasting for Healing: How to Do It Safely and Effectively

Search terms: intermittent fasting guide, fasting and inflammation, how to fast properly

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⏳ Fasting Isn’t a Fad—It’s a Proven Healing Tool

Intermittent fasting (IF) is more than just skipping meals. Backed by decades of research, IF can reduce inflammation, support gut healing, improve insulin sensitivity, and promote cellular repair. But without the right approach, it can also backfire—especially for women, people with chronic illness, or those under stress.

In this article, you’ll learn how to fast the right way, and how to pair it with the ASTR Diet for safe, long-term healing.

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🔬 What Is Intermittent Fasting?

Intermittent fasting is a pattern of eating that cycles between periods of eating and periods of fasting (no food).

Common Methods:

• 16:8 – Fast for 16 hours, eat during an 8-hour window

• 14:10 – More gentle; fast for 14 hours, eat during 10

• 24-hour fast – Once or twice per week

• 5:2 method – Eat normally 5 days, restrict calories on 2 days

The ASTR approach typically uses 14:10 or 16:8, depending on your age, stress levels, and medical history.

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✅ Benefits of Intermittent Fasting (When Done Right)

• 🔥 Reduces chronic inflammation and oxidative stress

• 🧠 Improves cognitive function and brain clarity

• 🧬 Triggers autophagy—your body’s cell-repair process

• 🩸 Balances blood sugar and improves insulin resistance

• 💪 Supports hormone and immune system balance

• 😴 Enhances gut repair during fasting windows

📘 Learn more in Eat to Heal, where Dr. Joseph Jacobs explains how fasting helped reverse his own chronic inflammation and fatigue.

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⚠️ Common Fasting Mistakes (That Sabotage Healing)

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🥗 What to Eat Between Fasts: The ASTR Diet

Dr. Joseph Jacobs developed the ASTR Diet to support fasting’s natural benefits. It focuses on:

• Anti-inflammatory foods (cooked veggies, clean protein, healthy fats)

• Toxin-free eating (no additives, plastics, seed oils, or artificial ingredients)

• Restorative nutrition to rebuild gut lining, balance hormones, and nourish detox pathways

Sample Post-Fast Meal:

• Steamed broccoli + wild salmon + avocado

• Sweet potato with olive oil

• Herbal tea (ginger or fennel)

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🧠 Dr. Jacobs’ Experience with Fasting

“I started intermittent fasting while recovering from chronic fatigue, migraines, and inflammation. But it wasn’t until I paired it with the right food that I saw real healing. The ASTR Diet gave my body what it needed to rebuild.”
— Dr. Joseph Jacobs, DPT, ACN

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❌ A Note on Supplement Use While Fasting

Avoid using supplements during a fast unless medically advised. Many vitamins, minerals, and herbs can break a fast or irritate the gut lining.

Never take supplements without consulting a clinical nutritionist.
👉 Book a Free Consultation Here

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📚 References

• Longo, V. D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding. Cell Metabolism.

• Mattson, M. P., et al. (2017). Intermittent metabolic switching, neuroplasticity, and brain health. The Lancet Neurology.

• Patterson, R. E., et al. (2015). Intermittent fasting and human metabolic health. Journal of Nutrition.

• Rolfes, S. R., et al. (2020). Understanding Normal and Clinical Nutrition.

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🔁 Summary: How to Fast for Healing