All 37 fasting benefits on the Fasting Center page are now ranked and scored 0-100 against peer-reviewed research. The 2026 re-audit checked every claim against the latest studies: autophagy moved up, sleep and inflammation moved down, and one popular claim was deleted entirely.

A 16-hour fast and a 72-hour fast are not the same intervention. They access different phases of the same biological sequence. Here's the complete timeline of what your body is actually doing - and when.

Fasting benefits are often oversold or dismissed too quickly. This evidence-based guide explains what research actually says about intermittent fasting and extended fasting, including metabolic benefits, brain effects, autophagy, inflammation, and which claims remain speculative.

Extended fasting temporarily lowers testosterone, but research and real data show it rebounds during refeeding. Here’s how my levels changed across two multi-day water fasts and why fasting may actually support healthier long-term hormone balance.

Extended fasting can dramatically improve blood sugar regulation and insulin sensitivity. Here’s my real Dexcom CGM data and fasting results.

Fasting activates autophagy — your body’s cellular recycling system. Learn how different fasting lengths boost repair, longevity, and overall health.