A Guide to Intermittent Fasting: The Queen Esther Fast
Contributed by: Stefanie Adler, Holistic Nutrition Consultant, Natural Chef, and Founder of Bright Bean Health.
When I’m not reading the Megillah, searching for Esther’s wellness tips, I work as a Holistic Nutrition Consultant. Sharing the food, mind, and body connection with others has always been a passion of mine. Having the opportunity to connect my passion for nutrition with my spiritual practice by looking into Esther’s story has been so rewarding and I’m so happy to share it with ya’ll!
The day before Purim is The Fast of Esther, where it’s customary for the Jewish people to (you guessed it) fast! While there is some debate as to why and when the fast happens, most believe it’s to commemorate a pivotal moment in the story of Purim. Specifically, the part of the story when Esther imploringly approached her hubby, King Ahasuerus, in an effort to intercede on behalf of the Jewish people. But before she went before the King, she fasted for three days, and called upon all the Jews to pray for victory, and fast as well.
Fasting is an ancient tradition in many cultures
Fasting is an ancient tradition in many cultures; in Judaism we have a number of them including this one, like Yom Kippur and Tisha B'av.
As with the other fasting holidays, we can seek out deeper meaning in today's world for such ancient spiritual practices. This break from food can have many positive effects on our bodies, so much so, that you may want to consider incorporating fasting into your routine - perhaps even more often than a few times a year...
Intermittent fasting is gaining a lot of attention in the wellness world, and from someone who gets down with it, let me tell you why!
Why Is Intermittent Fasting Good For Our Bodies?
Intermittent fasting is a tool to support your gut health and overall wellness.
Firstly it gives our guts a break! All those little bacteria (3lbs of it!) that inhabit your small intestine need time between meals to rest. Longer and more regular breaks lead to an overall positive change in our microbiomes composition (our gut bacteria’s make-up). What we now know, and many others probably knew before us as well, is that all disease comes from the gut (Hippocrates).
Intermittent fasting also helps our blood sugar response, by reducing insulin resistance. These days, I don’t often find myself feeling cranky if I miss a meal. Hangry isn’t a good look for anyone.
Many people see an increase in immune activity, and significant reduction in inflammatory markers.
Intermittent fasting is a daily detox for the body, and a reset for the metabolism. Many people lose weight when intermittent fasting, others find they sleep better, exercise stronger, have clearer skin and more energy! Now we understand what Queen Esther was up to!
Sounds great, right?
A Few Different Models For Intermittent Fasting
It’s not as hard as it sounds!
The method that works best for me, and the one I’ve seen work for many others, is having a 14-16 hr fast window, 3-6 times a week. That means if you’re done eating dinner by 7pm you wait until between 9am or 11 am to break your fast!
This way you’re probably sleeping for most of it anyways. If this is a new practice to you, start with a 14 hour fast every other day, and work up from there. If that seems too much to start with, try 12 hours and see how you feel.
Water, coffee and tea are allowed during the fast - but no other additives like sweetener, or milk!
Remember: Fasting does mean no calories, so having that one almond at 10 pm will break your fast early. This can be a helpful way to be especially mindful eaters.
Tips For Making The Transition To Intermittent Fasting Easier
Switching to a higher fat content diet will make fasting easier.
Fats and proteins slow down our blood sugar absorption and lead to longer feelings of satiation. If you’re breaking your fast or eating a carbohydrate loaded dinner, especially refined carbs, your body will not respond as well! Fill up with healthy fats, like avocado, pasture raised eggs, olive oil, butter, and almond butter, and try not to eat naked carbs (think: apple with out it’s bff nut butter).
Fast communally.
In Shushan, during the Purim story and many other times in our past, the whole Jewish nation fasts together. Try it with your roommates, your partner, your co-workers or your Well Circle. Use each other as support!
Stick to a regular sleep schedule!
Is there anything that isn’t helped by a solid night's sleep? I think not.
Fasting is one of our ways to detox our bodies, but it’s a mental practice just as much as it is in our body.
In what ways can we detox our minds? Clear out the negative thoughts, and bring in fresh, positive ones. Try deep breathing practices. Take a deep breath of fresh air and breathe out old energy. Notice how this energizes you? What comes to mind when you’re breathing each breath with energy and intention? What was Queen Esther preparing for in her mind?
Know it will get easier!
For many people, depending on their eating habits before, the first few weeks can be a tough adjustment. Try it out for a month and see how it gets easier. Track your journey to be conscious of your mind and body transformation.
Intermittent fasting can be a positive wellness tool that channels our inner Queen Esther, provides many benefits to our bodies, and allows us to detox regularly, instead of a few large fasts a year. If you and a friend, or your Well Circle are trying intermittent fasting this spring, let us know how it’s going by tagging us on Instagram! Some of us At The Well are doing it, too, and we’d love to know we’re partaking in this ancient wellness practice together.
An important afterthought: Having a healthy mindset around fasting. and ensuring it is safe for your body is important. Please talk to a doctor if you’re not sure if intermittent fasting is right for you!
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