Intermittent Fasting and Martial Arts

Martial arts have always included some form of disciplined practice,

such as fasting, not just as a dietary practice but as a holistic approach to enhance focus and mindfulness through mental clarity, discipline, and spiritual reflection, fasting becomes a tool for deeper meditation and personal growth.

My first introduction into the practice of intermittent fasting as a tool to improve performance and recovery came to me whilst I was studying martial arts in Japan back in 1978,

I was so impressed by the health benefits at that time that I have continued the practice throughout my lifetime.

Let me share a few of the basics with you in this blog.

Disclaimer: Always consult your health care professional or G.P before starting any form of fasting as some underlying heath conditions or medications could be effected and there are different considerations to take into account between men and women.

🕒 What Is Intermittent Fasting?

Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting — it doesn’t dictate so much as what you eat, but when you eat, although there are a few things to consider when assessing your goals.

Common schedules include:

16:8 → fast for 16 hours, eat within an 8-hour window (most popular)

18:6 or 20:4 → longer fasts for advanced users

5:2 → eat normally 5 days/week, restrict calories (500–600) on 2 days

OMAD (One Meal a Day) → one main meal per day, fasting ~23 hours

Note: The latest science on this subject suggests that prolonged restricted calorific intake could harm a women's ability to produce oestrogen and therefore effect her reproductive cycle and increase her inflammatory response to exercise.

⚙️ How Intermittent fasting Works (The Metabolic Mechanisms)

During fasting, your body moves through distinct metabolic stages:

Time (hours fasted). - What happens in your body - Benefits.

0–4 hours (Fed State) Blood glucose rises → insulin released → glucose used for energy, fat storage begins Energy replenishment, muscle recovery

4–12 hours (Post-absorptive State) Blood glucose normalises, insulin drops → fat burning begins slowly Insulin sensitivity improves

12–18 hours (Early Fasting State) Liver glycogen depletes → body starts producing ketones (fat → energy) Fat loss accelerates, inflammation begins to drop

18–24 hours (Deeper Fasting) Ketones rise → brain and muscles use fat for fuel Mental clarity, autophagy (cell cleanup) starts

24–48 hours (Extended Fasting) Growth hormone increases, deeper autophagy and cellular repair Cellular regeneration, reduced oxidative stress

48+ hours Insulin and glucose at minimum → max autophagy, stem cell regeneration begins Strong metabolic reset, longevity benefits

💪 Key Benefits of Intermittent Fasting

1. Fat Loss & Metabolic Health

Reduced insulin levels promote fat breakdown.

Enhances metabolic flexibility (body switches between fuel sources efficiently).

2. Improved Insulin Sensitivity

Fewer insulin spikes → better blood sugar control.

Helps prevent or manage type 2 diabetes.

3. Cellular Repair & Autophagy

Fasting triggers autophagy (cells clean out damaged components).

May reduce cancer risk and slow aging processes.

4. Brain Health

Ketones provide stable energy → improved focus and clarity.

Increases BDNF (brain-derived neurotrophic factor), supporting memory and learning.

5. Longevity

Studies (especially in animals) link fasting to longer lifespan and lower inflammation.

6. Hormonal Balance

Growth hormone (HGH) can increase 5x during fasting → preserves lean muscle.

Better regulation of ghrelin and leptin (hunger/satiety hormones).

⚠️ Things to Watch Out For

Not suitable for everyone — pregnant women, people with eating disorders, or certain medical conditions should avoid fasting.

Hydration is essential — drink plenty of water, black coffee, or herbal tea.

Electrolytes matter if fasting long-term.

You may experience hunger, headaches, or fatigue early on — these fade with adaptation.

🧭 When You’ll Notice Benefits

Timeframe Expected changes

1–2 weeks Reduced bloating, appetite control, mild weight loss

3–4 weeks Improved focus, stable energy, better sleep

6–8 weeks Noticeable fat loss, improved blood sugar/insulin response

3+ months Cellular repair, hormonal optimisation, potential longevity effects

As with all martial arts, the student needs to have a clear and sharp mind to be able to absorb his masters teachings, I am sure most practitioners will admit to a loss of concentration at a crucial moment during an examination or performance of a kata.

The importance of recovery, healing from an injury or simply being clear minded enough to learn your next kata can not be emphasised enough, Intermittent fasting could well be the answer to whats been holding you back.

If you would like to know more about this subject, leave a comment and don't forget to drop a like.

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