What is Intermittent Fasting?

Intermittent Fasting

Intermittent fasting (IF) is one of the most popular patterns of eating in modern day culture, not to mention a tool that has been used by our ancestors for generations. Intermittent fasting is a practice that is easily adaptable to your lifestyle and filled with a variety of potential health benefits.

If you are looking to explore the health benefits of fasting, intermittent fasting offers the perfect place to start. At the Sanctuary, intermittent fasting is something that our guests effortlessly engage in. We rise with the sun and sleep with the moon, allowing us to naturally cultivate an intermittent fasting practice.

Intermittent fasting is an excellent practice to enhance your health and wellbeing. For those that are seeking further benefits, we also offer tailored juice cleanses and water fasts.

What is intermittent fasting? 

Intermittent fasting is not a diet, but a pattern of eating. Intermittent fasting (IF) is a popular eating strategy where you alternate between set periods of eating with set periods of completely abstaining from food. At the sanctuary we follow the schedule of 16/8. This means that we eat during an 8-hour window and fast for 16 hours. 

How does intermittent fasting work?

Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat. When we are constantly digesting food, our bodies are using energy. When we give our body a break from digesting, it allows our bodies to direct energy to cellular regeneration and repair.

Johns Hopkins neuroscientist Mark Mattson has studied intermittent fasting for 25 years, he explains that our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive — and thrive — for long periods without eating. 

At the Sanctuary this way of eating is inspired by nature and our ancestors. The purpose is not to view this as a diet or restriction, but as a way of connecting to a natural circadian rhythm. 

Benefits of intermittent fasting:

Reduced Inflammation: Several human studies demonstrate fasting’s effectiveness at fighting oxidative stress and inflammation—two drivers of aging and chronic disease.

Improved heart health: fasting individuals also experienced a drop in homocysteine levels—a major cardiovascular disease risk factor—and improvements in their total cholesterol to HDL cholesterol ratio.

Improved gut health and diversity: researchers say intermittent fasting may elicit changes in the gut that are protective against metabolic syndrome. 

Improved brain health: Anecdotal claims abound regarding intermittent fasting’s ability to boost mental energy, focus, and cognitive function.

Beyond physical benefits, intermittent fasting has immense mental benefits. When we eliminate the energy that it takes to plan meals, prepare meals, and so on, we free energy to implement in much more profound areas.

How to Intermittent Fast at home:

  • Begin with a 12-hour eating period and 12-hour fast. Perhaps you have your first meal at 8am, and finish your last by 8pm. Gradually increase your fast as you feel comfortable.
  • Tap into energy sources outside of food: Ask yourself, what other modalities energize me? Meditation offers an incredibly energizing outlet. 
  • Food for thought- have you ever had an experience where you were so joyous that food was the last thing on your mind? Find ways to tap into this energy in your daily life.

Final takeaway

Intermittent fasting is a very accessible and customizable way to improve the quality of your wellbeing. Intermittent fasting allows you to become more in-tune with your body alongside welcoming many physical and mental benefits. Join us at the Sanctuary to share this practice of intermittent fasting, or practice in the peace of your own home.

With Love,

Sen Wellness

Morgan Conn

Morgan interweaves her creative eye and experience the wellness space to share insightful, informative and thought provoking blogs. Morgan explores many different realms of wellness and if always looking for the most transformative ideas to bring fourth.

All Posts
Ann
Ann
17:53 26 Jan 23
Staying at the Sen Wellness Retreat in Sri Lanka was one of my best experiences from the moment I entered the retreat I was enveloped in all the warmth and love you could possibly wish for. The delicious food, Ayurvedic treatments, relaxing on the comfortable furnishings in the common areas and the well appointed bedrooms. The thrill of enjoying the sunrise while doing kundalini yoga on the golden sand where the turtles had struggled up the beach the night before to lay their eggs. Sunset yoga, meditation and sitting around the fire chatting to my new family is unforgettable - I am planning on returning in November!! A pool would be lovely - Sam had best start digging!!!!
Christina Bertram
Christina Bertram
14:09 12 Jan 23
Thanks to Sen Wellness I'm starting my year completely refreshed from the inside out. It's the most beautiful, serene, welcoming place located between the sea and a lagoon. The team has gone over and beyond looking after every single guest with individual treatment plans and always being around to support. Not to mention the amazing food.. I've only stayed 6 days and would have loved to have some extra days. Can only recommend it and hope to be back again!
Arjuna Devas
Arjuna Devas
19:05 24 Nov 22
Whether you are looking to take a break from the busyness of life, a complete overhaul of the mind, body and soul or just a place to completely relax and get a good sleep, look no further. You have the ability and opportunity to completely unplug here with no outside distractions. Completely rest and rejuvenate at this very private location with super comfortable beds, nutritious food, amazing daily Ayurvedic therapies and supportive staff. It is called a sanctuary for a reason. The only distraction may be your minds addictive behaviors, for most the rabbit hole of the internet. With the limited wifi, you can turn off your phone for your entire stay or limit it to an hour a day. Then you may get to discover what truly makes you happy from within.My partner, Jamie, and I worked here for 3 months as therapists, yoga teachers and hosts. We fell in love with the place and the staff, we now call friends, that we would often here laughing while they worked. Something that we have discovered working at other retreat centers was not the case.We also noticed the pure synchronicity and harmony of the individual guests who showed up. Most of them became, not only friends with each other, but the perfect support persons in their transformative processes and I'm sure many will stay in touch for years to come.Please consider staying here to not only find your light but to turn it up so bright so you can be a lighthouse onto everyone around you. This world needs more light-bearers.Last but not least when considering how long to stay we noticed guests who stayed for less than 7 days felt their time was cut short and were only starting to get into a rhythm. Those who stayed for 2 weeks or longer were completely transformed and were literally floating by the time they left.Jamie and I look forward to coming back, for our own wellness and to support others in finding theirs. OM.
Jonathan Z. Lee
Jonathan Z. Lee
14:57 25 Oct 22
What an incredible, transformative week at Sen Wellness. A beautiful coccoon for the soul, in such a beautiful location. It's hard to describe what happens here, with the great yoga sessions, personalized Ayurvedic treatments, workshops, meditations, ceremonies, and mindful diet...it just all works together to provide a healing experience, one which expands the mind and heart, and gives the soul room to breathe. Stress lines and wrinkles noticeably vanished from everyone's faces over a few days, bodies began to unfold and stand strong once more, and smiles continued to grow day after day. Everyone at the center was incredibly kind and attentive, and it was a joy every morning to greet them. Madhu at the main desk was a ray of sunshine, Dr Harnika radiated peace and warmth, and all the therapists and kitchen staff took such good care of us. A very special thank you to our yoga teacher (and SO much more) Jamie, who helped to create a safe and nurturing space while helping us to free our bodies and minds. She is an exceptional guide, and a powerful beam of light, helping strangers from all over the world turn into a supportive community. And such deep gratitude for Arjuna who has what can only be described as the most healing hands, who helped me work through my chronic pain of 10+ years in such an intuitive manner - I'm still speechless!!Thank you so much Sen for helping so many people in deeply personal ways. 🙏
Manuela Capelle
Manuela Capelle
14:54 25 Oct 22
Thank you Sen Wellness for providing an outstanding stay for Jon and myself. It really felt like a warm cocoon, a safe space to be guided towards our essence, to feel nurtured, grounded, healthy, and to be allowed to just be. The yoga was very integrative to all levels, and Jamie helped us understand and integrate the true meaning of yoga beyond the classes. The ceremonies led by Jamie and Arjuna were so great and genuine heart openers for people from all walks of life. Arjuna’s massages were out of this world, and with a lot of love.Beyond this, the whole staff was incredibly friendly - every single one of them.Madhu’s smile simply unforgettable. Best wishes and we will hopefully be back very soon!!
Paula Alves Silva
Paula Alves Silva
11:42 20 Oct 22
I did not write a comment immediately after my retreat because I was looking for the perfect words to describe the beautiful and deep experience I lived at Sen Wellness Sanctuary. You might choose this place because you feel in a certain way but independently of the cause that might bring you there the truth is that you will leave with a clear, light and peaceful body and soul. At Sen Wellness Sanctuary I felt that everyone works towards making that space a home away from your home. The kindness and perfectionism that the staff provides is rare to find. By investing in Sen Wellness Sanctuary you are also investing in the community. The owner's philosophy of making the staff a priority really made the difference for me.The beautiful classes and ceremonies provided by Jamie Sol are undoubtedly memorable. I felt an immediate connection with the teachers and there are lessons that I for sure won't forget. Starting from the interior to the exterior, all Ayurvedic treatments brought me the feeling of floating. I felt many times that I was reborn over and over again. And I can not end this review without mentioning the unity created in the space between its architecture and nature to really create a unity between the all. I left with a tight heart because I really felt at home. The morning tee watching the sunrise from the cabana, the long walks between the empty beach and the immense lagoon, yoga while the sun goes up, the delicious (really delicious) food, the laughs, the sound of birds and monkeys playing around, the chat and meditation with the monk, the sky filled with stars, the reading by the pool, the long conversations, the sunbath by the stairs while waiting for treatments. The many many smiles. Oh I could go back in a glimpse.
Bożena Teclaf
Bożena Teclaf
15:45 18 Oct 22
I had a wonderful stay at Sen Wellness Sanctuary. I was traveling solo and honestly this retreat was more than I thought I ever needed. Everything - from facilities, food, treatments was just great. You can feel this amazing hospitality from the moment you step through their gates.What is important to mention - I am on a strict gluten free diet and the kitchen staff took every effort to accommodate my dietary requirements. They even made a special GF cake for my birthday!Big shoutout to Jamie and Arjuna - such a lovely teachers and mentors - I have learned so much from them about yoga, meditation, energy healing and more.To the whole staff (and especially the ones I was not able to say goodbye to) - thank you from the bottom of my heart. People are the ones who make places special and you were all so incredible and kind. I received so much love and care when celebrating my birthday there - something I will cherish forever.Everything was organized with lots of care. My transfer from and to the airport was very smooth. The area is very safe and honestly I can't recommend the retreat enough.
Gerti van Lier
Gerti van Lier
14:41 16 Oct 22
My retreat at Sen Wellness Sanctuary was exactly what I needed after 2,5 years Covid with full time home working. I was tired, both mentally and physically. As I wanted to completely disconnect from my day to day life, I chose for the 14 day package. It was the best thing I did to recover from these 2,5 years.The staff at Sen Wellness is very friendly and welcoming, from yoga teachers to the kitchen staff and therapists. I had an excellent yoga teacher Jamie, who also guided the ceremonies. We did a fire ceremony, water ceremony and a new moon ceremony. The new moon ceremony was very special. It was like Jamie sensed what I needed. Movement, dance, energy, joy, life! Perfect!The food was excellent, every meal a great variety of dishes. Even the few days that I had the luxury to be the only guest, I had at least 7 dishes for lunch and dinner.I loved the treatments, my favorite was the shirodhara. This oil treatment you have to experience. Words cannot express this experience, you float, lose track of time and space. And let's not forget the joint treatment, loosening your whole body.The yoga classes went beyond the physical postures. There was a lot of attention for both body and soul, with breathing exercises and meditation. And let’s not forget joy. The last day we went at sun rise to the beach to take pictures of my achievement. It was not about the achievement, it was about the joy of life we shared together.A retreat at Sen Wellness is a treat and transformation for body and soul.
Sonia Champagne
Sonia Champagne
18:20 11 Sep 22
I attended to summer retreat and this center offered me so much more than I expected. First of all, I was not sure at all of travelling to Sri Lanka from Canada, but all is good, you can travel with no fear, it was a perfect experience, from beginning to end.I have been taking care of from the most caring, knowledgeable, open hearted, and wonderful people that have made my journey at the center a exceptionnel experience.You can trust, that this center will bring you what you need, at the perfect timing in your life.
marleen blanson henkemans
marleen blanson henkemans
09:15 04 Sep 22
I stayed at Sen Wellness for the special golden summer retreat in August 2022. It was everything I was looking for: expanding my knowledge of yoga, meditation and Ayurveda. More importantly, it helped me connect with myself. The people that have built this amazing place between the ocean and jungle are so kind and welcoming. Everything is taken care off and the staff really ensures you get a wonderful experience. The food is amazing and I never felt healthier. The yoga and meditation teachers Jamie and Ardyuna who were there at the time, made the experience even more special. With their knowledge and experience, the experience was even more special. Thank you Sen Wellness for helping me connect with myself on a deeper level. I would highly recommend this relaxing and special experience to everyone.Even though Sri Lanka was in the middle of an economic crisis while I was there, this did not affect my trip in any way. The country is safe to travel to and I would recommend everyone to do so!
Recent Posts

What is Water Fasting?

Dating back over 6,000 years, water fasting has been an integral healing modality used by many cultures, traditions, and religions. Often called the “universal cure,”

Read More »