How does avoiding breakfast support brain and heart health and prevent diseases like cancer? What happens in our bodies when we skip breakfast? And how does fasting work? Can it improve my hypertension? Can it make my grandpa sharper? Can my kids use it to be better students?

First, let’s ask what fasting is and why we only hear about it now.

What is Fasting?

Fasting is simply avoiding any type of macronutrient (carbs, fats, proteins) for a certain amount of hours. Nowadays, most experts suggest going 16 hours without eating every day.

The skeptics reading this article might wonder why you’re only hearing about this trend now. The truth is, you’ve been practicing it from the moment you came into this world. How? SLEEP!

Sleeping is vital for many reasons, but two key benefits it provides are:

• Normalizing Blood Sugar: By avoiding food, your body balances blood sugar levels.
• Cleansing the Gut: By avoiding food, your gut can rest and reset.

Sleep and Fasting

Research shows that if you take two people with similar lifestyles, the one who sleeps less than 7 hours a night will gain weight. So, staying lean directly connects to sleep—or, more accurately, fasting. But that’s pretty obvious, right?

Gut Health and Blood Sugar

First, a clean, healthy gut means a healthy microbiome. Those tiny good bacteria partying in your intestines help your body absorb nutrients better and boost your immune system. When your gut is happy, it fights off inflammation and oxidative stress, which are big troublemakers behind many chronic diseases. Plus, stable blood sugar levels mean no wild spikes, keeping your insulin in check and preventing metabolic problems. So, a clean gut and steady blood sugar team up to keep your body in shape, protecting you from diseases and supporting cognitive function, literally making you smarter.

When Can I Eat Again?

Let’s say you ate your last meal at 8 PM, went to sleep at 11 PM, and woke up at 7 AM. If you skip breakfast by an hour or two after waking up, your body starts to burn fat, using this resource as your breakfast. Sounds nice, right? Without any physical activity, your body balances itself. The 12-16 hour fasting window is crucial because this is when your body burns a lot of fat and replenishes your glycogen stores (energy stored in muscles). Each person has a different lifestyle, so some may need to eat after 12 or 13 hours of fasting, while others can wait until 16 hours.

Breaking Your Fast: Low GI Foods

The first meal of the day should consist of low-glycemic-index (GI) foods. Low-GI foods cause a slower, more gradual rise in blood sugar levels. They are better after fasting because they provide a steady release of energy, preventing blood sugar spikes and crashes that can leave you feeling tired and hungry again soon.

Why Choose Low GI Foods After Fasting?

After fasting, your body is more sensitive to insulin. Eating low GI foods helps maintain stable blood sugar and energy levels, avoiding that post-meal slump and keeping you feeling satisfied longer. Plus, because these foods don’t cause sudden spikes in blood sugar, your body is less likely to store fat during the day.

Fun Examples of Low GI Foods:

• Fats: Avocado, nuts (almonds, walnuts), olive oil.
• Proteins: Eggs, chicken breast, tofu.
• Carbs: Sweet potatoes, quinoa, berries.

So, after your fast, reach for these low-GI foods to keep your energy steady, your mood happy, and your body in fat-burning mode all day!