On Fasting

The benefits and challenges of denying your desires in order to grow closer to God

My wife Kerry and I on a hike in Moab. When fasting, I like to avoid strenuous exercise, and instead take walks, enjoying the sunshine.

Update: I wrote a practical guide on how to fast.

Click below to learn more about How to Fast: A Practical Guide to Denying Your Desires to Grow Closer to God.

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For the last year, I’ve been deepening my practice of fasting.

Fasting is the deliberate abstinence from food and drink for a pre-determined length of time. The goals people have for fasting are manifold. This article will focus on the goal of greater intimacy with God.

I got into fasting at the urging of various Christian teachers like John Mark Comer.

I started by doing a roughly 24 hour fast one time. During that period I didn’t consume any food, but did consume water. It was difficult. The cravings for food were extremely strong.

Last year, I began doing a 24 hour fast once per month.

This year, I have been doing it twice per month. Over time, it has become easier, and I look forward to it slightly more, although it’s non-linear in terms of ease. A recent fast resulted in a bad headache around hour 20 that only subsided when I finally ate. Other fasts, I feel great.

I have several friends that fast once per week, abstaining from breakfast and lunch. Another does it for a 24 hour period starting Thursday evening and continuing into Friday evening, when they finally break fast.

I recently read that some in the early church fasted twice per week (on Wednesdays and Fridays). Fasting is mentioned in the Book of Acts as well early Christian writings outside the Bible. The practice is grounded in the Old Testament.

Fasting in the Old Testament

As I’ve been reading through the Old Testament, I’ve noticed that fasting shows up all throughout the story of God’s people. The Jewish people have practiced fasting for thousands of years—sometimes as individuals, sometimes as an entire community.

It was often connected with repentance, mourning, or seeking God’s help in a time of need. Moses fasted on Mount Sinai before receiving the Ten Commandments. Esther called her people to fast before she went before the king. David fasted when he was grieving and seeking mercy. There are other examples, and the practice continued with Jesus.

Jesus’ Teaching on Fasting

In Matthew 6, Jesus gives clear guidance on how to fast:

“And when you fast, do not look gloomy like the hypocrites, for they disfigure their faces that their fasting may be seen by others. Truly, I say to you, they have received their reward. But when you fast, anoint your head and wash your face, that your fasting may not be seen by others but by your Father who is in secret. And your Father who sees in secret will reward you.”
— Matthew 6:16–18 (ESV)

Jesus is basically saying: don’t make a show of your fasting. Don’t go around looking miserable or trying to get sympathy from people. Instead, look toward God. When we focus on Him, fasting can actually bring joy.

That’s been important for me to remember. Fasting isn’t about getting pity or attention—it’s about drawing closer to God. It’s a way of saying, “Lord, I want You more than I want food.”

I hesitated to even write about fasting because of what Jesus says here. But I think it’s okay to talk about it if the goal is to encourage others, not to make myself look spiritual. I just want to share what God has been teaching me.

When I fast, my body tells me it’s struggling and that I need food. But I’ve learned that through the Holy Spirit, I don’t have to give in to those cravings. Fasting helps me rely on God instead of comfort.

When Jesus was fasting in the desert, and the devil tempted him with potential food, Jesus reminded us that our strength ultimately comes from God stating:

“Man shall not live by bread alone, but by every word that comes from the mouth of God.”
— Matthew 4:4 (ESV)

Why fast?

I have found fasting to be particularly helpful in denying cravings that I have. It starts with food, but stretches into other cravings like the desire to scroll on social media or even pleasures of the flesh. By literally starving the flash, you can gain a sense of control over fleshy desires you may have.

I know both men and women who have had similar experiences in this.

I am still flawed and sinful. I still struggle, but fasting helps me overcome sin at times, and its benefits stretch into the future.

Also when you fast, you feel—even in a small way—what millions of people who are poor and hungry live with every day. It makes you more aware, more compassionate, and more grateful. Fasting has helped me pray for those who live in constant hunger or need.

When fasting, my mind becomes more clear. If I need to make a decision, I find that the answer comes to me.

I try also to spend more time communing with God when I fast through practices like praying and reading scripture.

There are practical benefits of fasting as well. I find that when I fast, inflammation in my body reduces significantly. It also feels like a reset for my digestive system.

It also feels great once you eat again, and you feel a lot more gratitude for food.

How to Fast

If you’ve never tried fasting before, start small. Intentionally skip a meal or two, and see how you feel. If you are ill during the fast, you can always eat. If you find it’s mostly cravings you’re having, you can try to push through.

If you have health issues, you should probably speak with a doctor before trying to fast.

I like to fast for roughly 24 hours, starting after dinner on a weeknight. And then I break the fast with dinner the next night.

I drink water when I fast and occasionally black coffee, if I feel like it won’t distract me from the purpose of the fast.

I have found sparkling water to help with the cravings.

I also don’t usually do strenuous exercise when I fast. I like to go for walks, and try and take in a lot of sunshine and fresh air.

It’s amazing how much time you have when you cut out the handful of hours in a day we spend eating, preparing meals, doing dishes, etc.

I’m not going to lie, I tend to fill some of this extra time with work. But I also find the extra time gives me space to have deeper conversations with friends. It also allows me more space to do some regular spiritual disciplines like prayer and reading scripture.

I’m not sure what’s next for me in fasting. I will definitely continue doing it. I will be a father soon, so the challenge of that may mean I pause fasting for a bit. Or maybe I will need it more than ever. Perhaps I will increase the amount of fasting I do. Truthfully I do not know.

All this is to say that I’m not an expert. I’m simply a person who discovered fasting from Jesus and other spiritual teachers, and thus far, while it is hard, I am enjoying the clarity and connection to God it brings.

Want to deepend your practice of fasting? Click here or the image below to get How to Fast: A Practical Guide to Denying Your Desires and Growing Closer to God