It's not about what you give up; it's about what you gain.
I have been using intermittent fasting for over 20 years to help heal my body from an autoimmune condition, although in the beginning I didn't have a name for it...I just knew that my body did not want or need food at certain times during the day. And, I soon discovered that my food choices were very, very important. Fasting has become a way of life for me and has spurred me on to do research for myself in the areas of health and nutrition. I have also discovered the spiritual benefits of fasting and am looking forward to sharing with you over Lent.
This guide will walk you through the basics of fasting,
how to begin safely, and how to listen to your body throughout the process.
What is Intermittent Fasting?
In a nutshell, intermittent fasting is an ancient spiritual and physical practice that allows the body and soul to reset, renew, and refocus. In the HOPE40 journey, we incorporate intermittent fasting as a way to cultivate self-discipline, simplify your approach to whole and healthy food choices, and embrace a healthier rhythm of nourishment that is in tune with your body.
Intermittent fasting is a simple eating pattern that cycles between periods of fasting and eating. It is not necessarily about what you eat, but when you eat. (We will talk more about what to eat below, because it is important). This is not a "diet" or a weight-loss program. The focus is on growing in self-discipline and patience which both lead to HOPE!
During fasting hours, the body shifts from relying on glucose for energy to burning stored fat, which can support metabolic health, increase mental clarity, and overall well-being.
The HOPE40 journey, encourages a gradual approach over six weeks, allowing your body to adjust and experience the benefits without feeling overwhelmed.
A Six-Week Gentle Progression
In HOPE40, we will be fasting Monday - Saturday and feasting on Solemnities and Sundays each week. Rather than jumping into long, extended fasts, here is the simple six-week progression we will use to ease into it:
Week 1: 12-hour fast (e.g., 7 PM - 7 AM)
Week 2: 13-hour fast (e.g., 7 PM - 8 AM)
Week 3: 14-hour fast (e.g., 7 PM - 9 AM)
Week 4: 15-hour fast (e.g., 7 PM - 10 AM)
Weeks 5-6: Maintain a 16:8 fasting schedule (16 hours fasting, 8-hour eating window)
You may adjust the times based on when you eat dinner and how your body responds to the fast. Everyone is different and will respond differently. Fasting is highly personalized and you should never compare your fasting time frame to another's. The goal is improving your health sustainably and the integration of fasting into your lifestyle over the next 6 weeks.
During the time you are eating, refrain from processed foods, white flour, sugar and alcohol. All these things are worth putting off until Sunday when you can have your sweet treat and a glass of wine. You will be receiving daily recipes to support healthy eating and whole food choices on your fasting days. I am here for you if you have questions or need support.
*Optional Friday Fasting Challenge: Each Friday in Lent, extend your fast up to 24 hours. More info on that coming later this week.
A Powerful Spiritual Sacrifice
You can offer your fasting for a greater purpose by thinking of it as a powerful, spiritual sacrifice. Reframe your fasting mindset to an opportunity for deeper prayer and trust in God’s providence, instead of focusing on when the next meal will come. When you feel hungry, use this as a cue to turn to prayer, uniting your small sacrifices with Christ’s greater sacrifice.
Some spiritual benefits of fasting include:
Detachment from worldly comforts: Fasting teaches self-mastery over cravings and strengthens discipline.
Increased reliance on God: Offering up moments of hunger as prayer deepens trust and dependence on Christ.
Spiritual clarity: Jesus himself fasted on many occasions, setting the example for us. Many saints, including St. Augustine and St. Teresa of Ávila, practiced fasting as a means of drawing closer to God and hearing His voice more clearly.
Growth in virtue: Fasting cultivates patience, humility, fortitude, and hope...virtues that are necessary for a life rooted in faith.
What to Drink During Fasting Hours
Staying hydrated is essential while fasting. Here’s what you can (and should!) drink:
Water (still or sparkling, no sweeteners)
Herbal tea (caffeine-free options like fennel, chamomile or peppermint)
Black coffee (without sugar or cream)
Electrolytes (a little salt or lemon in your water or unsweetened electrolytes like LMNT)
Bone broth (for an occasional mineral boost, especially in longer fasts)
Avoid anything that spikes insulin, such as fruit juices, milk, or artificially sweetened drinks.
How to Safely Break a Fast
Ending your fast well is just as important as fasting itself. St. Hildegard of Bingen, a 12th-century Benedictine abbess and natural health advocate, recommends breaking your fast with foods that are warm, easily digestible, and support overall vitality. Her approach aligns with modern wisdom on easing the body back into nourishment. Consider the following:
Start simple and small: Begin with 1-ingredient foods, nothing processed or from a box! A handful of nuts, an avocado with a bit of salt, a boiled egg, or a few olives can gently wake up your digestive system.
Warm foods: St. Hildegard recommends breaking your fast with warm soups, lightly cooked vegetables, and broths to soothe digestion.
Spelt-based foods: Spelt is a nutrient-dense grain that promotes health and digestion. Spelt bread or porridge can be a gentle way to ease into eating. (recipes forthcoming)
Prioritize protein and healthy fats: These help stabilize blood sugar and keep energy steady.
Avoid heavy carbs and sugar immediately: Jumping into a carb-heavy meal can lead to a blood sugar spike and crash.
Listen to your body: Eat mindfully and stop when you feel satisfied, not overly full.
A great example of a post-fast meal could be eggs with avocado and leafy greens, a nourishing soup with protein, or a warm bowl of spelt porridge with a drizzle of honey.
(St. Hildegard Image is from an unknown source)
Who Should NOT Fast?
Intermittent fasting is beneficial for many people, but there are situations where fasting may not be appropriate. Avoid or consult a healthcare provider before fasting if you:
Are pregnant or breastfeeding
Have a history of eating disorders
Have diabetes or blood sugar regulation issues
Have adrenal fatigue or thyroid imbalances
Take medications that require food intake
Are recovering from illness or surgery
Your body is a temple of the Holy Spirit, and fasting should be a practice that supports, not strains, your health.
Final Thoughts
Fasting can be a beautiful way to grow in discipline, simplify eating habits, and deepen your prayer life. Approach it with grace, allow your body to adapt, and remember—progress, not perfection, is the goal. As you fast, reflect on how this practice leads you closer to hope in Christ and a renewed appreciation for the gift of nourishment. Let your hunger be a call to prayer, as you embrace your cross this Lent and draw nearer to God with each fast.
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