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By Rachel Welch
Edited by Health by Principle
Fasting can be a powerful tool for improving health, boosting energy levels, and even enhancing mental clarity. But like any shift in your daily routine—especially when it comes to food—it’s important to go in prepared.
Whether you’re new to fasting or looking to refine your approach, understanding what to do (and what to avoid) can make all the difference. In this blog, we’ll walk through safe, sustainable practices—plus a few critical caveats, especially for those following the Stanton Migraine Protocol.
Fasting is the practice of abstaining from food or drink for a certain timeframe. Fasting, while recently trending as a health practice, is by no means a new thing. It has been a common practice for various groups since at least the 5th century, and Hippocrates was one of the early physicians to suggest it as a form of treatment.
He recommended fasting from food or drink to help patients overcome certain types of illness. This partly came about from the doctors’ observation of ill patients’ loss of appetite, or what some called a “fasting instinct.”
As time went by, medical fasting evolved into official scientific studies on animals and humans.
Fasting and religion have gone hand-in-hand for some time, with belief that it would help prepare a person to approach their deities, give them clearer dreams and visions, or help them to make amends after a confession.
In some Native American cultures, fasting was used as part of a vision quest. Other groups used to fast as part of structured, religious ceremonies. In India, Hindy holy men fast to gain honor and accolades from their peers.
In other religions like Judaism, Christianity, and Islam, fasting may be done as a ritual to honor certain days of the year, certain celebrations, or days of mourning. Even politically, fasting has been used by well-known figures like Gandhi, as a means of enacting social change.
Fasting over the years has achieved different goals for different people, but most recently it has been touted in the mainstream culture to lose weight, balance hormones, improve blood sugar, and even possibly safeguard against cancer and cognitive decline.
Here are some of the basics that fasting will typically involve:
Fasts typically last 24–72 hours. Intermittent fasting is more common and involves cycling through eating and fasting windows—for example, eating within 8 hours and fasting for the remaining 16. Many SMP followers naturally fall into a mild intermittent fasting rhythm due to appetite normalization on a low-carb, high-fat diet.
Fasting rules vary. Some stick to just water (water fasts), others include unsweetened green tea or black coffee. For those on the Stanton Migraine Protocol, it's critical to include water with salt—specifically 1/8 teaspoon of salt per 16–20 oz of water—to prevent electrolyte imbalances and maintain proper hydration.
Dry fasting (no food or water) is not recommended and can be especially risky for those prone to migraines.
Some people tolerate hunger better than others. If you’re the type who gets hangry, consider whether fasting will disrupt your mood or energy—and how that might affect those around you. If you do try fasting, salted water can blunt the hunger response and support electrolyte balance.
Hunger-induced headaches are common early in a fast, particularly due to electrolyte loss or caffeine withdrawal. If you're prone to migraines, fasting without the right support may trigger symptoms. That’s why salt and hydration are non-negotiables on the Stanton Migraine Protocol.
Some people experience bloating, nausea, or constipation. Others might feel great. These symptoms are often short-term but can worsen without water and salt. Be mindful of how your gut responds and always hydrate.
It’s normal to feel sluggish early on—usually due to low blood sugar. But SMP followers often report more stable energy during fasting because they’re already in a fat-adapted state. Still, fasting is not recommended for those with blood sugar regulation issues unless supervised by a doctor.
With any health trend, there are good things and not-so-good things, not to mention the factors that will be completely different from person to person! Here are some things to know and consider before deciding if you want to try fasting.
Are you fasting for clarity? Hormone balance? Spiritual reasons? Start with clear intentions and choose a fasting method that makes sense. Always check with your healthcare provider first, especially if you’re managing chronic conditions or migraines.
Pay attention to your body. If you feel faint, foggy, or unusually irritable, it may be time to break your fast. No health trend is worth sacrificing your actual health.
Hydration is crucial. If you follow SMP, you likely already drink salted water throughout the day. This is even more important during a fast. Salt helps retain hydration, supports neurotransmitters, and can stave off fasting headaches. Start with 1/8 tsp of salt in your water and increase as needed.
Don’t jump into a 72-hour fast. Try a 12- to 16-hour fast first. Once your body adapts (and your electrolytes are in check), you can explore longer windows.
Your body is already under a different type of strain. Consider fasting a workout in itself—and give yourself permission to rest.
Fasting can be a mental game. Build in some quiet time to focus inward, reflect, or practice deep breathing. Stress increases cortisol, which can spike blood sugar—so calm is your superpower here.
Tempting as it may be, don’t overload your system. Start with a small, easily digestible meal—something low in carbs and high in healthy fat (like eggs or bone broth). This helps avoid a blood sugar crash and keeps migraines at bay.
Overdoing it can backfire. Long-term daily fasting may increase gallstone risk and deprive you of vital nutrients. Balance is key.
Always consult your doctor—especially if you have a medical condition, are on medication, or experience migraines. Fasting can be powerful, but only if done safely.
Consider that fasting can not only impact blood sugar levels, but also can aggravate mental health symptoms like depression and anxiety.
Fasting can be a valuable tool in your health journey—especially when paired with proper hydration, electrolytes, and a little self-kindness. If you follow the Stanton Migraine Protocol, be extra mindful of your salt intake, hydration, and carb reintroduction to avoid triggering symptoms.
Ready to give it a try? Start small, stay salty, and listen to your body every step of the way.
