Fasting 101: Why It Works & What to Expect

Fasting has become one of the hottest topics in nutrition—but is it truly a game-changer for weight loss, metabolic health, and longevity, or just overhyped? In this episode of Vital Discourse, Dr. Ben Cilento and Dr. Lee Mandel sit down with nutrition expert Brandon Ward to separate fasting facts from fiction. Brandon breaks down what intermittent fasting actually is, why our bodies are evolutionarily designed for it, and the proven benefits including cellular autophagy, improved insulin sensitivity, reduced inflammation, and enhanced cognitive clarity. The conversation explores different fasting protocols (12, 16, 24, 48, and 72-hour fasts), what to expect at each stage, and why fasting outperforms simple calorie restriction for weight management. They debunk common myths—no, fasting won't tank your metabolism or cause muscle loss—and provide practical guidance on hydration, electrolytes, workout timing, and what to eat when breaking a fast. Dr. Ben shares his personal experience with 72-hour fasts, explaining the physiological shifts from glucose-burning to ketogenesis to autophagy, where damaged cells are eliminated and cancer risk may be reduced. Whether you're curious about starting a 16-hour daily fast or considering extended fasting for cellular rejuvenation, this episode delivers evidence-based insights you can actually use.