Camilla Jessen
A 12th-century nun may hold the key to modern health struggles.
In today’s fast-paced world, many find themselves caught in a cycle of weight gain and rising blood pressure—two conditions that often go hand-in-hand.
What’s less known is that nearly 80% of people with high blood pressure also struggle with excess weight.
But centuries before modern medicine made the connection, Hildegard von Bingen—a 12th-century Benedictine nun, healer, and visionary—was already offering insights that remain remarkably relevant.
Hildegard’s Prescription: Reduction Fasting
Forget crash diets and extreme detoxes.
According to Freundin, Hildegard recommended “reduction fasting”—a gentle, intentional way of giving the body a break.
Instead of deprivation, this approach emphasizes warm, nourishing, and easily digestible foods over a short period—usually 7 to 10 days.
The focus is on eliminating stressors like meat, sugar, alcohol, white flour, and caffeine, and embracing foods that support digestion and metabolism:
- Spelt (in all forms)
- Cooked vegetables
- Clear vegetable broths
- Herbs like fennel, galangal, and melissa
- Warm water and herbal teas
This method relieves the body, promotes detoxification, and naturally supports weight loss—all without going hungry.
The goal? To work with the body, not against it.
Why It Works
Hildegard believed that healing begins when body, mind, and spirit are in harmony.
Her approach doesn’t just lower blood pressure and reduce weight—it restores inner balance.
Many who follow her methods report better sleep, more energy, and improved mood within days.
And unlike many modern diets, this one doesn’t trigger stress or cravings. Instead, it provides a soothing rhythm to everyday life—grounded in warmth, simplicity, and self-awareness.
5 Simple Ways to Start Reduction Fasting
Want to ease into Hildegard’s method? Here are five beginner-friendly tips you can start using today:
Keep a fasting journal: Track your physical and emotional responses—this builds motivation and mindfulness.
Start your day warm: Swap cold muesli for warm spelt porridge or fennel tea to support digestion.
Simplify one meal a day: Replace lunch or dinner with clear vegetable soup and fresh herbs.
Avoid snacking: Stick to three meals a day to reduce cravings and let your metabolism rest.
Use herbs as helpers: Season meals with galangal, bertram, or other bitter herbs to support digestion and curb hunger naturally.