Surprising Benefits of Eating More Fat & Fasting

Eating more fat and fasting occasionally has a deeply healing effect on the body, but I didn’t believe it until I tried it myself.

“I’m not doing that” was my first, second, and third reaction to the idea of eating keto.

Because, for the last few years, most people who were “on keto,” short for ketogenic or ketobiotic, seemed perpetually on a cheat day from keto. I didn’t aspire to that.

The keto style of eating is high-fat and low-carb. You’ve probably heard about it because it’s been having a renaissance lately, but it’s been around for over a century. “To mimic the metabolism of fasting, the ketogenic diet was introduced by modern physicians as a treatment for epilepsy in the 1920s.”

According to my Instagram newsfeed, I knew it was helping friends lose weight, but I didn’t realize it had medical benefits. To me, it smelled like Atkins, which felt retro and not fun. Who wants to give up bread forever? That’s like setting joy on fire.

But then I got a note from the nurse who has been part of my long COVID recovery. She pointed to studies and the connection between keto and autophagy (when the body self-heals). So, I started researching and reading Dr. Mindy Pelz’s findings on keto and how it can help boost your immune system and heal a long list of chronic diseases, insulin resistance, gut inflammation, and more.

OK, pass me the grass-fed butter. Now keto had my attention.

I mentioned fasting for autophagy last week, and it’s the most promising, free method of healing I’ve found. Autophagy is a natural process that occurs in the body to remove damaged cells, recycle them, and create new healthy cells. It’s like spring cleaning. Or renovating your kitchen. Only, it helps you live longer.

Fasting for 17 hours is the "sweet spot," but autophagy is "turned on" and gradually increases between 17-72 hours. Dr. Pelz likens it to a dimmer switch. Notably, with autophagy fasting, you break your fast with a healthy fat. Avocado, MCT oil, ghee, or grass-fed butter are highly recommended.

I’ve read dozens of first-person experiences on fasting for autophagy, and a common theme that is getting results for people is the 18/6 intermittent fasting (IF) plan. 18/6 is fasting for 18 hours and then eating your meals for that day within a 6-hour window, 12pm-6pm for example (or 1p-7p, etc).

However, per Dr. Pelz, women are not meant to fast or do IF all the time. She recommends fasting and eating keto during specific times of the month, as the body needs variety for “metabolic flexibility.” In her book, she outlines the best fasting windows and days to eat keto for optimum results. While guys can fast any length at any time, she explained, we don’t want to put extra stress on a woman’s body at the wrong time. This can create a host of challenges, including “cortisol belly.”

This reminds me, it’s heartbreaking that doctors were telling the generation of women before me, who were exercising religiously but still not losing weight, that they should resign themselves to cutting calories and “gaining weight as they get older.” When in reality, it’s a matter of hormones and the gut microbiome, and a woman’s body needs different things. They had not invested in women’s health research and were trying to apply the tenets of men’s health to women’s bodies. Oy. That’s not how any of this works. Grateful this has started to change.

So, where did I begin?

I followed Dr. Pelz’s advice and started doing longer IF twice a month. Typically, I fast about 18 hours on days 1-10 and 16-19 of my cycle, breaking my fast with healthy fat (usually with a teaspoon of MCT oil in my coffee or a Keto Cup), and then rotating back to no fasting or shorter fasting (13-hour fasting) on the days in between. The best part is that you start to tune into what your body needs, and you never have to feel “guilty” for eating carbs, and like all things, I take an 80/20 approach.

Over the last few months of experimenting with this protocol, I finally started shedding some of the inflammation and water retention that has come along with being sick.

My favorite part of this process has been the mindset shift to embracing eating more fat. The body burns through carbs quickly, like a piece of paper set on fire, but when you eat fat, it’s a slow and steady burn. The mental clarity that comes with this slow and steady burn is a sharp contrast to the carb crashes and hangry emotions.

Thinking about this, as I reach for a snack, it makes me want that steadiness. Some of my favorite fat-forward snacks, include Keto Cups, Culina Bourbon Vanilla Coconut Yogurt, and Laura Chenel’s goat milk brie.

So, is breakfast overrated? Based on the research, yes—sometimes. I love breakfast food, so I’m happy to have it any time of day, especially if waiting a few hours means my body is going into self-healing mode—for free and without a prescription.

Everyone’s body is unique. Do what’s best for you. This isn't medical advice.