How To Grow Spiritually Through Fasting — And Live To Tell About It

I try to start every new year with a time of focused prayer and fasting. Typically, I do 21 days, but sometimes shorter or longer as the Lord leads. For over 15 years, fasting has been an essential part of my spiritual growth.

Growing up, I’d occasionally hear my grandmother talk about fasting with my mom. It always sounded so serious — even a little scary! So even though I’ve been saved most of my life, my confidence with fasting started out very low. That’s part of why I love encouraging others now: because I’ve learned firsthand that the spiritual benefits of fasting far outweigh the discomfort of giving up favorite foods.

The Power of Fasting

Hands down, one of the most helpful resources I’ve ever read on this subject is Fasting by Jentezen Franklin. It’s biblically grounded, easy to read, and helped me understand fasting as a tool for alignment, not deprivation.

Over the years, I’ve fasted at different times — not just in January. Whenever I’m walking through a difficult season or need clarity, fasting has helped me silence the noise and tune my heart to God’s voice.

Several years ago, I was facing a difficult business decision. I wanted direction from the Lord about which path to take for my consulting and coaching business, but my mind felt like it was spinning in circles. At the advice of a trusted deacon from my church, my husband joined me in a 3-day fast. Together, we asked the Lord to confirm His direction by the witness of two or three others (2 Corinthians 13:1).

True to His Word, by the end of that fast I knew what to do. The answer didn’t come in lightning or thunder—it came through subtle confirmations that brought peace to my spirit. It wasn’t the easiest path, but I knew it was the right one.

“Some breakthroughs come only by prayer and fasting.” — Mark 9:29

Faith Over Flesh

Fasting is about more than food. It’s about focus. If we simply avoid certain foods without seeking God, we’ve missed the point.

Jesus told His disciples to “watch and pray” (Mark 14:38), warning that temptation doesn’t always look like obvious sin. Sometimes, it’s the temptation to stop trusting God—to rely on our own wisdom or timing instead of His.

“Without faith it is impossible to please God.” — Hebrews 11:6

That’s why it’s essential to pair fasting with Scripture and prayer. Even reading one verse a day can keep your heart anchored.

How To Survive a Spiritual Fast Like a Boss

While our hearts may be willing, our willpower doesn’t always keep up. Over the years, these five strategies have helped me stay focused and finish strong:

1. Seek God’s Guidance First

Ask the Lord what to fast, how long, and why. Fasting should be a personal sacrifice—something that costs you a bit of comfort.

Common approaches include:

• Daniel Fast (Daniel 10:2-3): no meat, sweets, or processed foods.
• Liquid Fast: smoothies, broth, or juices only.
• Water Fast: for a set period of time.

As with any dietary changes, be sure to check with your doctor first. Remember, fasting is about obedience and intimacy with the Lord; it is not about inducing shame if you don’t fast perfectly.

2. Plan Your Meals and Grocery Shop in Advance

Fasting requires intention. Plan one week at a time and make sure your kitchen is stocked with compliant ingredients. Running out of the right foods mid-fast is one of the quickest ways to derail your progress.

3. Keep Healthy Snacks On Hand

Always keep a fasting-friendly snack in your purse or backpack. My favorite vegan protein bar is GoMacro Oatmeal Chocolate Chip. Protein helps you stay full longer—especially important if you’re abstaining from meat.

4. Communicate With Grace

Decide who needs to know about your fast. While Jesus reminds us not to fast for public attention, practical communication helps. Let close friends or family know so you can navigate celebrations, work events, or dinners with ease and integrity.

5. Avoid Meal Boredom

Monotony can kill motivation. Mix things up with new recipes and flavors. If you’re doing a Daniel Fast or vegetarian plan, variety will help you stay engaged.

Recipes for fasting: my favorite vegan and vegetarian recipes for the Daniel Fast!

Fasting Builds Faith and Focus

Fasting isn’t about proving your strength—it’s about recognizing your dependence on God. Each hunger pang becomes a prayer, a reminder that man doesn’t live by bread alone (Matthew 4:4).

Whether you’re fasting for breakthrough, clarity, or deeper intimacy with God, remember: He honors the posture of your heart more than the perfection of your plan.