EP6 Fasting Explained: Ancient Wisdom Meets Modern Science
Fasting – Ancient Wisdom, Modern Science
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Fasting may be the oldest metabolic reset tool humanity has ever used. What began as spiritual discipline is now increasingly supported by modern physiology.
In this episode, Sean, Faf du Plessis and Michael Mol unpack how structured pauses from food can improve insulin control, fat metabolism and cellular resilience – while still protecting muscle, performance and daily productivity.
You’ll learn how to approach fasting in a way that is sustainable, intelligent and safe.
What we cover
• Why the body switches from sugar to fat after periods without food
• How fasting can improve blood pressure, LDL cholesterol and metabolic flexibility
• Why protein and strength training determine whether you lose fat or muscle
• The difference between starvation and strategy
• Why hydration and minerals make or break a fast
• How men and women may need different approaches
• Who should not fast without medical supervision
• How to choose a rhythm you can maintain for life
The big idea
Fasting is not magic.
It improves how your body handles fuel.
Fat loss, clarity and resilience follow when overall lifestyle, movement and nutrition align.
Protocol options discussed
We outline three practical approaches:
✔ Gentle overnight fasting
✔ Time-restricted eating (16:8)
✔ A twice-weekly 24-hour rhythm
If you want the step-by-step guide for the full Ancient Fast structure:
Get the complete protocol here:
https://drive.google.com/file/d/1HAgqKrdiUjQkSsAxtwtmYSeYNOZdkH8L/view?usp=sharing
Hydration is the secret weapon
Many symptoms people blame on fasting – headaches, dizziness, fatigue – are often electrolyte related.
Morning mineral support can dramatically improve adherence and energy.
What to do when you eat
To protect lean mass:
• prioritise protein
• train with resistance
• walk daily
• place denser carbohydrates near training
Fasting without these often leads to muscle loss rather than metabolic improvement.
Important note for women
Start gently and build tolerance.
If fasting worsens sleep, mood or cycle regularity, scale back.
Stress adaptation must match life load.
Medical disclaimer
If you are pregnant, underweight, managing chronic disease, on glucose-lowering medication or have a history of eating disorders, seek professional guidance before attempting extended fasts.
Discipline should create freedom – not anxiety.
Real-world practicality
This approach can fit normal work and family life.
Use shorter windows on demanding days.
Use longer fasts when schedule allows.
Money saved can be redirected towards higher quality food.
Bottom line
Your body was designed for cycles of plenty and pause.
When rhythm returns, clarity often follows.
Ancient wisdom.
Modern metrics.
More Good Days.
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References & further reading
Umbrella & meta-analyses
Sun ML et al., eClinicalMedicine (Lancet) 2024.
Sun ML et al., Lancet Regional Health 2024.
Wang B et al., Nutrition Journal 2025.
Time-restricted eating
Lowe DA et al., JAMA Internal Medicine 2020.
Aktaş H et al., Clinical Nutrition 2025.
International Journal of Obesity 2025.
5:2 & energy restriction
Wu C et al., International Journal of Endocrinology 2025.
Diabetes Care 2024.
Historical reference
Didache.
Timecodes:
00:00 Introduction to Fasting and Personal Motivation
00:13 The Science Behind Fasting
00:47 Misconceptions About Fasting
01:31 Time-Restricted Eating Explained
02:13 Personal Experiences with Fasting
04:06 Fasting and Athletic Performance
05:55 Different Types of Fasting
13:12 Practical Tips for Fasting
17:44 Understanding Ketosis and Metabolic Flexibility
21:25 Ketones and Metabolic Flexibility
21:59 Fasting and Muscle Preservation
22:57 Essential Amino Acids and Muscle Synthesis
23:51 Understanding mTOR Pathway
26:34 Fasting Strategies and Consistency
33:09 The Ancient Fast Method
35:04 Benefits of Fasting Beyond Weight Loss
41:14 Final Thoughts and Encouragement
