The Best Way to Lose Post-Christmas Weight According to Modern Medicine

Christmas, New Year’s Eve, visits, cookies and a few extra glasses. For many people, the first weeks of January are a time when the body begins to react to December’s abundance – through fatigue, heaviness, fluctuating energy levels and a few extra kilograms. The most effective approach, supported by both science and clinical practice, is therapeutic fasting. According to Longevity Architect Miro Skořepa and the chief physician of the Prague-based Zenith Swiss Longevity clinic, MUDr. Michal Konštacký, PhD, MBA, this is not a harsh diet, starvation or an extreme, but a guided process that gives the body space to breathe again and function normally.

“Fasting is by no means about stopping eating altogether. It is a conscious and controlled process during which the body switches from energy intake to using its own energy stores. This metabolic switch triggers an entire cascade of positive effects – from the activation of cellular repair processes, autophagy, through the regulation of hormonal profiles to immune and regenerative mechanisms,” explains Longevity Architect Miro Skořepa.

Fasting is not a new concept. Historically, it has deep roots in spiritual purification – Christians fasted before Easter, Muslims during the month of Ramadan, while Buddhists and Hindus see it as a path to mental balance. What they all share is this: fasting has always been a tool to give both body and mind a pause. Science took over this principle in the 20th century when researchers began examining what happens during fasting at the cellular level. “It turned out that what faith brought to people also has a deep biological significance – the body truly uses periods without food for regeneration. Today, we can therefore consider therapeutic fasting a scientifically supported method leading to health and longevity,” notes Miro Skořepa. He personally experienced its effects when, two years ago, he found himself at rock bottom. At the age of 53, he held a demanding managerial position, weighed 40 kilograms more, his body was no longer functioning properly, he was slipping into depression and doctors were prescribing one medication after another. He gathered the courage to change his life. Based on his personal experience and a scientific approach…

The Most Common Post-Holiday Mistake: Starting Without Preparation

Like any lifestyle change, therapeutic fasting does not begin on the day we stop eating. To be truly beneficial and safe, the body must be prepared gradually. Expert materials and clinical practice show that proper preparation significantly reduces unpleasant symptoms such as headaches, dizziness or extreme fatigue.

“Ideally, preparation should begin several days to two weeks before the planned fast. In the first phase, it is advisable to gradually limit industrially processed foods, added sugars and alcohol. At the same time, it is important to increase fluid intake and give more space to light, easily digestible foods – vegetables, broths and simple proteins,” says the chief physician of Zenith Swiss Longevity, MUDr. Michal Konštacký, PhD, MBA.

About a week before fasting, it is recommended to reduce caffeine intake and plan a calmer routine. In the final days before starting the fast, the diet should be as light as possible so that the digestive system can settle. Preparation also includes practical aspects – creating a calm environment, reducing physical strain and preparing for regular monitoring of blood pressure, pulse and hydration during the fast.

“Fasting is a metabolic process, not a test of willpower. The better prepared the body is, the more easily it switches into regenerative mode.” This follows from clinical recommendations and the personal experience of Miro Skořepa. According to him, the refeeding phase – the safe return to food – is just as important as preparation. This is where people make the most mistakes. “After a longer fast, digestion must relearn how to work. It is necessary to start with light foods – broths, vegetable soups, later rice or steamed vegetables can be added. At our clinic, we offer daily monitoring during the fast and, after its completion, follow-up care and long-term monitoring.”

Fasting as Part of Prevention and Longevity

The modern approach to longevity does not lie in searching for an elixir of youth, but in restoring the body’s natural ability to regenerate. Therapeutic fasting is one of the tools that support this ability.

“Fasting is a natural part of human biology. Our ancestors regularly experienced periods when food was not available, and the body learned to use these pauses for repair. Today we are in the opposite situation – food is everywhere and all the time. That is why targeted fasting represents a return to the balance we have lost,” says Miro Skořepa, adding: “Fasting is a natural part of a broader healthy ageing programme, connecting genetic testing, biomarkers and lifestyle analysis. The goal is not only to live longer, but to remain healthy, high-performing and vital for as long as possible.”