A Summary of The Complete Guide to Fasting by Dr. Jason Fung
If you’ve ever been told to “eat less and move more,” and felt like it wasn’t working - you’re not alone. Dr. Jason Fung’s The Complete Guide to Fasting takes that old advice and flips it on its head. According to Fung, obesity and type 2 diabetes aren’t just about calories - they’re about hormones, specifically insulin.
And for many of us - including truck drivers who often struggle with erratic eating, limited movement, and long stretches behind the wheel - this message couldn’t be more timely.
🚨 Why We're Sick — And What We’re Getting Wrong
Fung’s central argument is clear:
“Obesity is not a caloric imbalance. It’s a hormonal imbalance.”
Here’s the reality: insulin - our body’s fat-storage hormone - spikes when we eat, especially when we consume refined carbohydrates and sugary foods. For those constantly snacking, sipping soda, or grazing all day long, insulin levels stay high. Over time, that constant elevation leads to insulin resistance, the root cause of type 2 diabetes, obesity, and other chronic diseases.
Fung calls out a powerful truth:
“Type 2 diabetes is not just preventable - it’s reversible.”
🕰️ The Power of Fasting
Fung doesn’t recommend magic pills or fad diets. He points us back to something our ancestors practiced naturally: fasting.
“Anytime you’re not eating, you’re technically fasting.”
Whether it’s skipping breakfast or going 24 hours between meals, fasting is about giving your body a break from constant insulin production. The benefits are incredible:
Lower insulin levels and blood sugar
Better weight control and fat burning
Improved mental clarity
Reduced risk of heart disease, cancer, and Alzheimer’s
Cellular “cleaning” via a process called autophagy
🧠 The Two States of the Body
Fung says the body has two modes:
Fed (storing energy)
Fasting (burning energy)
The problem? Most of us never leave state #1. Truck stops, gas stations, and “snack culture” have trained us to eat constantly - every hour, every day.
“The average American eats 5 to 6 times per day - that’s WAY too much.”
Your body needs fasting periods to start pulling energy from stored fat instead of just burning sugar all the time. When glycogen (stored sugar) runs out, your body turns to fat. That’s what fat is there for!
💥 Keto + Fasting: A Powerful Combo
Fung explains that a low-carb, high-fat, moderate-protein diet (aka ketogenic eating) primes your body to burn fat efficiently. Once you’re in nutritional ketosis, fasting becomes easier - and more effective.
“Fasting and ketosis go together perfectly - like bacon and eggs.”
🛣️ A Trucker's Take: Practical Fasting Tips for the Road
You don’t have to fast for a week to see benefits. Start small and stay smart:
12–16 hour fasts (e.g. 7pm to 11am) are a great start.
Try 24-hour fasts once or twice a week - skip breakfast and lunch, eat dinner.
Drink lots of water, black coffee, unsweetened tea, and even bone broth.
Skip the snacks between meals - especially sugary, packaged ones.
Break your fasts gently and with real food - not gas station junk.
And most importantly:
Talk to your doctor, especially if you’re on diabetes or blood pressure meds. Fasting changes how your body uses energy - and meds need to be adjusted accordingly.
🚛 Why This Matters for Drivers
You spend long hours behind the wheel. Movement is limited. Fast food is often your most accessible option. These challenges are real - but so are the tools to fight back.
Fung reminds us that “Nobody makes money when you fast.” Not big food, not big pharma. But you? You stand to gain more energy, better focus, a healthier weight, and freedom from disease.
You may not have control over your delivery schedule, but you do have control over when - and how often - you eat.
🛠️ Fasting is a Tool, Not a Trend
This isn’t about starving yourself. It’s about using fasting as a therapeutic tool, just like cultures have done for thousands of years.
“Fasting is not so much a treatment for illness, but a treatment for wellness.”
Fasting works best alongside a healthy diet - one built around whole, unprocessed foods, healthy fats, and natural eating rhythms. Avoid refined sugars and flours. Prioritize real food.
✊ Final Word: Take Back Control
Truckers face some of the highest risks for metabolic syndrome, type 2 diabetes, and heart disease. But you also have some of the most powerful tools - if you’re willing to use them.
“Fasting is the oldest dietary intervention in the world. The price is zero.”
Ready to reclaim your health? Start simple. Stay hydrated. Skip a snack. Eat real food. And let your body do what it was designed to do.