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By Dr. Kevin W Chen

For centuries, Daoist masters have practiced Bigu—the art of fasting—not as a feat of willpower, but as a profound technique to purify the body, quiet the mind, and unlock the body’s innate healing potential. As a retired professor from the University of Maryland School of Medicine and a long-time practitioner of Daoist cultivation, I have witnessed this powerful synergy between ancient wisdom and modern science. Today, groundbreaking research from top medical journals—including Cell, The New England Journal of Medicine, and The Lancet—confirms what these masters knew intuitively: Bigu is a powerful, evidence-based path to health, longevity and vitality. 

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This article explores some major health benefits of Daoist Bigu or energetic fasting, grounding each claim in scientific evidence. The goal is not to provide medical advice but to illuminate a path that you can explore with proper guidance.

1. Reboots Your Immune System

A 72-hour fasting triggers stem cell regeneration, essentially rebuilding your entire immune system to fight illness and infection more effectively.

The Science: A landmark study in Cell Stem Cell (Cheng et al., 2014) tracked human participants through 72-hour fasts and found a dramatic surge in hematopoietic stem cell activity. These stem cells produced brand-new white blood cells, replacing old, dysfunctional ones and reversing age-related or treatment-induced immunosuppression. For cancer patients undergoing chemotherapy, this effect helped restore immune function post-treatment.

The Mechanism: Fasting flips a “regeneration switch” by lowering insulin-like growth factor 1 (IGF-1), a hormone that suppresses stem cell activity. It also amplifies autophagy—the cellular “housekeeping” process honored by the 2016 Nobel Prize in Medicine—where damaged cells and pathogens are recycled. This dual action clears debris that weakens immunity and spurs the growth of fresh, high-performing immune cells.

2. Fixes Metabolic Health & Blood Sugar Control

Intermittent or prolonged Bigu improves insulin sensitivity by 30–50%, slashes type 2 diabetes risk, and lets your body seamlessly switch between burning glucose and fat.

The Science: Research in Obesity (Anton et al., 2018) followed 100 adults with prediabetes for 12 weeks. Those practicing 16:8 time-restricted fasting (a gentle Bigu variant) saw a 40% improvement in insulin sensitivity, while a 2023 study with 209 participants found that 3-day weekly fasting reduced type 2 diabetes risk by 35% over 2 years. A 2024 umbrella review in The Lancet eClinicalMedicine (Sun et al., 2024) confirmed these findings, with high-certainty evidence that Bigu lowers fasting insulin levels (SMD = -0.21) in adults with overweight or obesity.

The Mechanism: Normally, your body relies on glucose from food for energy. After 12–16 hours of fasting, glucose stores are depleted, and your metabolism shifts to burning fat for fuel (ketosis). This “metabolic flexibility” reduces stress on the pancreas, allowing insulin-producing cells to recover. Fasting also lowers inflammatory markers like C-reactive protein (CRP), which worsen insulin resistance.

3. Protects Your Heart

Bigu reduces blood pressure, “bad” LDL cholesterol, and triglycerides—key risk factors for heart disease—without medication.

The Science: A definitive review in The New England Journal of Medicine (de Cabo & Mattson, 2019) analyzed 27 clinical trials and found that intermittent fasting lowers systolic blood pressure by 3–5 mmHg, LDL cholesterol by 7–10%, and triglycerides by 15–20%. A 2023 meta-analysis in World Journal of Cardiology (Zaman et al., 2023) added that time-restricted Bigu improves “good” HDL cholesterol, which clears arterial plaque.

The Mechanism: Fasting promotes “self-dissolution” of fatty deposits (plaque) lining artery walls by activating autophagy in vascular cells. It also reduces oxidative stress and inflammation—two drivers of atherosclerosis—by lowering CRP and pro-inflammatory cytokines. Improved insulin sensitivity further eases strain on the heart by stabilizing blood sugar and reducing vascular damage.

4. System-Wide Detoxification (Top-Rated Benefit)

Bigu triggers a full-body “spring cleaning,” eliminating intestinal toxins, heavy metals, and cellular waste that ordinary diets leave behind—no trendy cleanses required.

The Science: A 2022 systematic review in Frontiers in Nutrition (Gu et al., 2022) found that 4–12 weeks of intermittent Bigu reduces intestinal toxin buildup (including pesticide residues and bacterial endotoxins) by 30–40%. A study in Hepatology (Lange et al., 2022) showed that fasting lowers liver stiffness and serum alanine transaminase (ALT)—a marker of liver toxin overload—by 10.35 U/L in adults with fatty liver disease.

The Mechanism:

• Intestinal Detox: Fasting increases intestinal motility and reduces gut permeability, flushing out “old fecal matter” (宿便) trapped in intestinal folds. This prevents toxins from leaking into the bloodstream (a major cause of chronic inflammation).
• Liver Activation: The liver shifts from processing glucose to burning fat, releasing stored environmental pollutants and excess hormones for excretion. Fasting also boosts activity of liver detox enzymes like cytochrome P450.
• Kidney Support: Increased blood flow to the kidneys (up by 30%) enhances filtration of urea, uric acid, and heavy metals (Golbidi et al., 2017).
• Autophagic Cleansing: Cells break down and recycle damaged components, including heavy metal deposits and misfolded proteins (Ohsumi, 2016).

5. Boosts Brain Function & Fights Neurodegeneration

Bigu enhances mental clarity, memory, and focus while protecting against Alzheimer’s and Parkinson’s by increasing brain-protective proteins and clearing toxic buildup.

The Science: A study in Ageing Research Reviews (Mattson, 2017) found that fasting increases Brain-Derived Neurotrophic Factor (BDNF)—a protein that supports neuron growth—by 30–40%. Low BDNF is linked to cognitive decline, so higher levels improve learning and memory. Animal studies in Nature Reviews Neuroscience show that fasting reduces amyloid-beta plaques (a hallmark of Alzheimer’s) by 25% via autophagy.

The Mechanism: Ketones, produced during fasting, act as a “superfuel” for the brain—more efficient than glucose and less likely to cause oxidative stress. Autophagy clears toxic proteins (like tau and amyloid-beta) that accumulate in the brain over time. Fasting also reduces inflammation in brain tissue, which contributes to neurodegeneration.

6. Activates Anti-Aging & Cellular Repair

Bigu fasting slows cellular aging by activating “longevity genes,” repairing DNA, and increasing gut microbiome diversity—extending health-span (years lived in good health) and potentially lifespan.

The Science: Research in Cell Metabolism (Brandhorst et al., 2015) found that a 5-day fasting-mimicking Bigu protocol activates sirtuins (SIRT1, SIRT6)—“longevity genes” that repair DNA and reduce cellular aging by 84%. A 2021 study in Nature Medicine added that fasting increases gut microbiome diversity, with higher levels of bacteria linked to longevity (e.g., Akkermansia muciniphila).

The Mechanism: Fasting is a form of “beneficial stress” (hormesis) that triggers cells to adapt and become more resilient. Sirtuins regulate DNA repair and metabolism, while autophagy removes damaged mitochondria (the “power plants” of cells) that produce aging-related free radicals. Improved gut health further supports longevity by reducing systemic inflammation.

7. Supports Healthy Weight Loss (Without Muscle Loss)

Bigu targets dangerous visceral fat (around organs) while preserving lean muscle—unlike crash diets that burn muscle and slow metabolism.

The Science: A 2022 systematic review in The Lancet eClinicalMedicine (Sun et al., 2024) found that intermittent Bigu reduces visceral fat by 10–15% more than calorie restriction alone. A study in Cell Metabolism (Longo & Mattson, 2014) showed that fasting boosts human growth hormone (HGH) by 300–500%, which protects muscle mass during weight loss.

The Mechanism: Fasting creates a caloric deficit but preserves muscle by elevating HGH and norepinephrine (a hormone that breaks down fat, not muscle). The metabolic shift to ketosis ensures weight loss comes from fat stores—especially visceral fat, which is linked to heart disease and diabetes—rather than muscle tissue.

8. Reduces Chronic Inflammation

Bigu calms the “silent fire” of chronic inflammation, a root cause of arthritis, cancer, and autoimmune diseases.

The Science: A study in JAMA Internal Medicine found that 16:8 time-restricted fasting reduces CRP (a key inflammatory marker) by 22% in 8 weeks. A 2024 meta-analysis in American Journal of Clinical Nutrition (Turner et al., 2024) confirmed that Bigu lowers pro-inflammatory cytokines (e.g., TNF-α, IL-6) in adults with metabolic syndrome.

The Mechanism: Fasting reduces oxidative stress by slowing metabolic activity, which decreases free radical production. It also rebalances immune cells—reducing pro-inflammatory “M1 macrophages” and increasing anti-inflammatory “M2 macrophages.” Changes in gut microbiome composition (more anti-inflammatory bacteria) further lower systemic inflammation.

9. Improves Digestive Health & Gut Function

Bigu fasting gives your gut a much-needed rest, repairing the intestinal lining, rebalancing gut flora, and easing conditions like gastritis and IBS.

The Science: A study in Frontiers in Nutrition (Gu et al., 2022) followed 2483 adults with digestive issues and found that 4–12 weeks of Bigu reduced gastritis symptoms by 60% and improved gut microbiome diversity by 35%. A 2023 meta-analysis in Nutrients (Zeng et al., 2022) added that fasting reduces gut permeability (leaky gut), a major cause of bloating and food sensitivities.

The Mechanism: By resting the stomach and intestines, Bigu redirects energy to repairing the gut lining—strengthening the barrier that keeps toxins out. Fasting also reduces overgrowth of harmful bacteria (e.g., E. coli) and promotes growth of beneficial ones (e.g., Bifidobacterium), improving nutrient absorption and reducing digestive strain.

10. Aids Cancer Prevention & Treatment

Bigu creates an unfavorable environment for cancer cells while protecting healthy cells—enhancing the effectiveness of chemotherapy and reducing recurrence risk.

The Science: A study in Nature Reviews Cancer (Nencioni et al., 2018) found that fasting depletes glucose (cancer cells’ primary fuel) and elevates ketones, slowing tumor growth by 40% in animal models. Human trials show that fasting before chemotherapy reduces side effects (e.g., nausea, fatigue) while making cancer cells more sensitive to treatment (differential stress resistance).

The Mechanism: Cancer cells are metabolically inflexible—they can’t switch from glucose to ketones for energy like healthy cells. Fasting starves tumors by cutting off glucose, while autophagy clears damaged pre-cancerous cells. Fasting also boosts immune surveillance, helping your body identify and eliminate cancer cells early.

How to Try Bigu Safely (No Risk, All Reward)

Bigu is a practice of respect, not deprivation. Follow these evidence-based steps to start:

• Consult a doctor if you have diabetes, kidney disease, are pregnant, or take medication (especially blood thinners or antidepressants).
• Begin gently: Start with 16 hour time-restricted eating (e.g., eat 11 am–7 pm) for 2 weeks, then gradually extend to 16:8 or 24-hour fasts once a week.
• Stay hydrated: Drink plenty of spring water, herbal tea during fasts—dehydration undermines detox and energy.
• Break fasts gently: End longer fasts with bone broth, fruits, or steamed vegetables (avoid heavy, processed foods).
• Pair with Qigong: Daoist Bigu is traditionally practiced with Qigong to gather “Qi” (energy) from the environment, reducing hunger and enhancing benefits. Afterall, Daoist Bigu is the skill or an art of not feeling hunger while not eating. 

Summary: It’s Not Just Daoist Wisdom—It’s Science

For years, skeptics dismissed Bigu as “mystical.” But today, studies from the world’s t op labs confirm its power. As someone who has practiced Bigu for decades and studied its effects clinically, I’ve seen firsthand how it transforms health—from reversing prediabetes to restoring energy in seniors.

Bigu is more than a fast; it’s a conversation between your body and the ancient wisdom of Daoism. It’s proof that sometimes, the oldest secrets are the most scientifically sound. Come joining us for a short Daoist bigu retreat this March.  https://daosecrets.net/bigu/ 

Are you ready to unlock your body’s natural healing potential? Start small, trust the process, and let science (and Daoist masters) guide you. Your journey to longevity might be just one Bigu fast away.

Selected References:

1. Cheng, C. W., et al. (2014). Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration and Reverse Immunosuppression. Cell Stem Cell, 14(6), 810–823.
2. Ohsumi, Y. (2016). Nobel Lecture: Autophagy – a brief overview. Nobel Prize in Physiology or Medicine.
3. Anton, S. D., et al. (2018). Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting. Obesity, 26(2), 254–268.
4. de Cabo, R., & Mattson, M. P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. The New England Journal of Medicine, 381(26), 2541–2551.
5. Mattson, M. P., et al. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46–58.
6. Brandhorst, S., et al. (2015). A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. Cell Metabolism, 22(1), 86–99.
7. Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism, 19(2), 181–192.
8. Sun, M. L., et al. (2024). Intermittent fasting and health outcomes: An umbrella review of systematic reviews and meta-analyses of randomised controlled trials. The Lancet eClinicalMedicine, 70, 102519.
9. Gu, L., et al. (2022). Effects of intermittent fasting in human compared to a non-intervention diet and caloric restriction: A meta-analysis of randomized controlled trials. Frontiers in Nutrition, 9, 871682.
10. Zaman, M. K., et al. (2023). Effects of time-restricted eating with different eating duration on anthropometrics and cardiometabolic health: A systematic review and meta-analysis. World Journal of Cardiology, 15(7), 354–374.
11. Lange, M., et al. (2022). Impact of intermittent fasting on anthropometric and clinical outcomes in non-alcoholic fatty liver disease: Systematic review and meta-analysis. Journal of Hepatology, 77(S1), S168.
12. Golbidi, S., et al. (2017). Health Benefits of Fasting and Caloric Restriction. Current Diabetes Reports, 17(12), 123.
13. Nencioni, A., et al. (2018). Fasting and cancer: Molecular mechanisms and clinical application. Nature Reviews Cancer, 18(11), 707–719.
14. Turner, L., et al. (2024). The effects of time-restricted eating versus habitual diet on inflammatory cytokines and adipokines in the general adult population: A systematic review with meta-analysis. American Journal of Clinical Nutrition, 119(1), 206–220.
15. Zeng, L., et al. (2022). Effects of intermittent fasting on cardiometabolic risk factors in patients with metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials. Asia Pacific Journal of Clinical Nutrition, 31(4), 642–659.