IN FOCUS - Fasting: A Hidden Strength | KAIROS GLOBAL | JUNE 2026

Author : Sunnichen V George

Title: Fasting: A Hidden Strength 

Intro

Sunnichan V George shows us how fasting can empower us physically and spiritually.

Article

In a world that constantly tells us to ‘enjoy more,’ ‘eat more,’ and ‘never miss out,’ fasting can feel strange. We are surrounded by choices such as food, entertainment, social media, and endless distractions. Comfort is easily available, and the idea of willingly giving something up can seem unnecessary, even outdated.

And yet, Catholic tradition quietly offers a deeper wisdom. Fasting is not about losing joy, it is about discovering a deeper, lasting joy. It is not about punishment; it is about freedom. It is not about weakness; it is about inner strength. Navigating a complex and fast-paced world, fasting can become a powerful practice that shapes both the body and the soul.

At the centre of this understanding is Jesus Christ, who fasted for forty days in the desert before His public mission. This was not an escape, but a preparation. In that silence and hunger, He became spiritually focused and strong. When tempted, He responded with a truth that continues to guide us:

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

For today’s youth, this message is deeply relevant. It reminds us that life is not just about satisfying physical needs or chasing success. There is a deeper hunger within us, a longing for meaning, purpose, and God. Fasting helps us become aware of that hunger and directs us toward what truly satisfies.

People today are concerned about health, fitness, and energy levels. Interestingly, fasting, when practiced wisely, supports all of these. When we fast, the body shifts from using immediate food for energy to using stored energy, especially fat. This process improves metabolism and helps regulate blood sugar levels, reducing the risk of conditions like Type 2 Diabetes. Instead of depending on constant eating, the body becomes more efficient and balanced.

Another important benefit of fasting is the activation of autophagy. During this process, the body begins to remove damaged or unhealthy cells and replace them with new ones. It is like a natural cleaning system that helps maintain overall health. Scientists are studying how this process may even contribute to lowering the risk of diseases such as cancer, although fasting itself is not a cure. Fasting also gives rest to the digestive system. When we fast, the system gets time to recover. Many people experience less bloating, improved digestion, and a sense of lightness.

Another surprising benefit is mental clarity. Many who fast notice that their minds become sharper and more focused. Without the constant cycle of eating and digesting, the body uses energy more efficiently, which can improve concentration and reduce fatigue. These physical benefits show that fasting is not harmful when done properly, it is actually a way of allowing the body to reset, repair, and function more effectively. While these physical benefits are important, fasting becomes truly meaningful when it enters our daily life in simple, personal ways.

Little Acts of Love Where Fasting Becomes Real

For me, fasting did not begin with something dramatic. It began with something very ordinary, a cup of coffee. Like many people, I enjoy coffee. It is part of my routine, a small comfort in the middle of a busy day. But I began to make a small change. I started having my coffee without sugar. At first, it felt like something was missing. The taste was not as pleasant. There was a small discomfort. But slowly, I began to offer that small sacrifice to God. It became a quiet prayer: ‘Lord, this is for You.’

Then I took another step. There are moments when I feel like having coffee immediately, almost without thinking. Instead of acting on that impulse, I began to wait a little. Just ten minutes. Sometimes a little longer. That small delay changed something within me. The moment became intentional. It was no longer just a habit, it became a choice. And in that choice, I found a space for God.

These are very small acts. No one notices them. There is no recognition. But in those hidden moments, something beautiful happens. The heart slowly learns patience, discipline, and love. This is exactly what St Thérèse of Lisieux taught through her ‘Little Way.’ She believed that holiness is not about doing extraordinary things, but about doing small things with great love. You do not need to do extreme fasting. You can begin with small, sincere acts, and God sees them.

Training the Soul in a World of Distractions

Fasting is not only about the body, it is about the formation of the soul. Today’s youth live in a world of constant stimulation. Notifications, entertainment, social media, and instant gratification make it difficult to pause and reflect. Many often act without thinking, following impulses rather than making conscious choices. Fasting gently interrupts this pattern. It teaches us to pause, to wait, and to choose.

As St Paul writes: I discipline my body and keep it under control. (1 Corinthians 9:27). This discipline is not about harsh control; it is about freedom. Real freedom is not doing whatever we feel like doing. Real freedom is having the strength to say ‘no.’ When a young person learns to say no to something small like a snack, a craving, or even the urge to check the phone, they become stronger in facing bigger challenges. Fasting builds this inner strength.

A Heart That Learns to Love

Fasting does something very beautiful, it slowly changes the way we see other people. At first, fasting may feel like a personal effort, something between ‘me and my sacrifice.’ But if it is lived in the right spirit, it never remains self-centred. It begins to open our eyes and soften our hearts. When we experience hunger, even for a short time, we begin to understand, at least in a small way, what many people live with every day. For some, hunger is not a choice or a spiritual practice; it is a daily reality. This realisation can be very powerful. It moves fasting from being just a physical act to becoming an experience of solidarity. We begin to feel with others, not just think about them. This is why God speaks so clearly through Isaiah:

Is not this the fast that I choose… to share your bread with the hungry? (Isaiah 58:6-7)

Here, fasting is not just about what we avoid, it is about what we become. It is about becoming more attentive, more compassionate, and more generous. It is easy to fall into a lifestyle that revolves around personal comfort, what I want, what I need, what makes me happy. Fasting gently breaks this pattern. It invites us to look beyond ourselves. 

True fasting always leads to giving. It leads to small acts of kindness, sharing food, helping a friend, listening to someone who is struggling, or supporting those in need. It transforms sacrifice into love. The saints lived this beautifully. St Francis of Assisi did not fast just to discipline himself; he fasted so that he could give more to the poor. His life became a reflection of generosity. He saw Christ in the hungry, the sick, and the forgotten.

In the same way, fasting can teach people to live with a generous heart. It reminds us that life is not just about receiving, it is about giving. It shifts our focus from ‘What do I get?’ to ‘How can I help?’ Over time, these small changes shape who we are. We become more patient, more understanding, and more loving. We begin to notice people we would normally overlook. We become sensitive to the needs around us. In the end, the goal of fasting is not just self-discipline, it is transformation. It is to become more like Christ, who gave Himself completely for others. And when fasting leads us to love more deeply, then it has truly become real.

Saints Who Inspire the Youth

St Francis of Assisi enjoyed the good things of life and was well-liked by others. But after a deep encounter with Christ, he realised that the happiness he was seeking in the world was temporary. Gradually, he embraced simplicity and practiced fasting, not as a burden, but as a way of freeing his heart. In giving up small comforts, he discovered a deeper joy and peace that came from God alone.

St Carlo Acutis offers a more modern example for today’s youth. Living in a digital age, he loved computers and technology. Yet, he practiced discipline in his daily life. He was careful about his habits, including food and entertainment, and did not allow them to control him. His small acts of self-control helped him remain focused on what truly mattered, his love for God and the Eucharist. Both these saints lived in very different times, but their message is the same. They did not begin with great sacrifices. They started with small, faithful choices, choosing simplicity, practicing restraint, and offering little acts of love.

Living Fasting Every Day

Fasting does not have to be extreme to be meaningful. It can quietly become part of our daily life through small, conscious choices. They help us move from acting out of habit to acting with awareness. Over time, such small practices build discipline and create space for God in the middle of our routine. While seasons like Lent invite us to be more intentional, this spirit of fasting can continue throughout the year in quiet, consistent ways.

At the same time, fasting must always be guided by balance and wisdom. It should never become a burden or harm our health. The purpose of fasting is not to prove strength or to do something extreme, but to grow in love and self-control. God does not look at how big the sacrifice is, He looks at the sincerity behind it. Even the smallest offering, when done with a willing heart, becomes meaningful.

Fasting may feel challenging because it goes against our natural desire for comfort and immediacy. Yet, this is precisely where its strength lies. It slowly forms a deeper inner life. It helps us become more attentive, more peaceful, and more rooted. In a world that constantly pushes us to consume more and move faster, fasting invites us to slow down and rediscover what truly matters. It leads us toward silence, reflection, and a deeper connection with Jesus Christ. What begins as a small effort gradually becomes a quiet transformation, shaping a heart that is freer, stronger, and more open to God.

In this journey, we find a perfect model in the life of the Blessed Virgin Mary. Her life was not marked by outward extremes, but by deep interior surrender. She lived with simplicity, silence, and complete trust in God. She did not seek comfort or recognition; instead, she said a wholehearted ‘yes’ to God in every moment. Her hidden life reflects the true spirit of fasting, not just giving up food, but letting go of self and making space for God.

For us, Mary becomes a gentle guide. She shows that holiness is not found in big, visible sacrifices, but in quiet faithfulness. Like her, when we offer our small acts of discipline and love, whether in fasting, waiting, or choosing simplicity, we begin to grow in the same spirit of surrender. And slowly, our lives too become a place where God can dwell, just as He did in her.

Author Profile

Dr Sunnichan V George is Professor and Head of the Department of Food Technology at Amal Jyothi College of Engineering Autonomous in Kanjirapally, India. He is married to Dr Mini Mathew and they have four children