BEGINNERS GUIDE

TO FASTING AND
PRAYER
2024

THE HONEY SCOOP ASHLEY HETHERINGTON

IT’S TIME FOR YOU
TO DISCOVER
THE POWER OF PRAYER
AND FASTING.
Hey fam!

My name is Ashley, I am an author, YouTuber, and

content creator who loves to inspire you to grow your
relationship with God and become the best version of
yourself in Him.

I’ve recently been getting a lot of questions on

PRAYER AND FASTING, and I wanted to make a free
guide to tell you how to start fasting, fasting tips,
Daniel Fast tips, as well as my own experience and
breakthroughs that have happened with fasting.

We’ll cover topics like different types of fasts, the

Daniel fast, Daniel fast rules, what kinds of foods you
can eat on the Daniel Fast, and ultimately why you
should start fasting and prayer in your every day life.

So, without further ado, let’s get into it!

Xoxo, Ash

Subscribe to Youtube
Follow along on IG
Add me on Snap
Join the community
SO, WHY FAST?
Why We Should Fast
Before we get into it, Iet’s talk about WHY we should fast.

I love looking at what Jesus says in Matthew:

“When you fast, do not look somber as the hypocrites do, for
they disfigure their faces to show others they are fasting. Truly I
tell you, they have received their reward in full.
But when you fast, put oil on your head and wash your face, so
that it will not be obvious to others that you are fasting, but
only to your Father, who is unseen; and your Father, who sees
what is done in secret, will reward you.” (Matthew 6:16-18)

Here we see that Jesus doesn’t say “IF” you fast - but WHEN.
This means that as Jesus followers, we are expected to
implement fasting as part of our regular walk with God. Jesus
expects us to fast, just as much as He expects us to pray, as
well as give. (Matthew 6:5-18)

Different Types Of Fasts

Absolute Fast (or dry fast) – Abstinence from all food and
liquid for a period of time (usually 24 hours to a few days)
Water Fast – Allows water drinking but nothing else
Juice Fast – Allows squeezed or blended foods only for a
period of time
Sun Up To Sun Down Fast - Restricting food from sunrise to
sundown
Partial Fast – Restrict certain foods and drink. This would fit
under the category of the Daniel Fast, which is a 21 day fast
where you don’t have meat, dairy, sugar, alcohol or coffee in
order to grow closer to God and set aside time for prayer and
fasting.

If you’re not sure what kind of fast to do, ask the Lord to show
you. If you are a beginner, I would caution against extreme fasting
(like absolute fasts or water fasts) and start with a partial fast, and
then work your way up from there. You are building a “fasting
muscle” that will get stronger the more you do it.

No matter what fast you choose, know that when you restrict
yourself food for the purpose of prayer, you are setting yourself up
to 1. Hear from God and 2. experience breakthrough.
 MORE ON THE DANIEL FAST
You might be wondering: why is it called the Daniel Fast?

The Daniel Fast comes from from the Book of Daniel and follows
the prophet Daniel’s dietary and spiritual practices over the
course of 21 days.

The Book of Daniel begins with King Nebuchadnezzar wanting to

take some of Judah’s strongest young men as captives. Daniel
and 3 others were chosen to be trained for 3 years, where they
would join Babylon’s royal service. But Daniel stood out because
he didn’t want to “defile” himself by eating the food and wine
that King Nebuchadnezzar gave him.

Daniel asked for permission to not eat these foods. But his
request was denied because the Babylonians were afraid Daniel
and his friends would become pale and thin compared to the
other young men. So then Daniel asked to be tested for 10 days
on a diet of only vegetables, fruits, seeds, and grains and
water.

At the end of 10 days, they were to be compared to the other

men who were eating the king’s food of meat and wine.

“Please test your servants for ten days: Give us nothing but
vegetables [pulses] to eat and water to drink. Then compare our
appearance with that of the young men who eat the royal food
and treat your servants in accordance with what you see.”
Daniel 1:12-13 (NIV)

So at the end of 10 days, Daniel and his friends looked

healthier and better nourished than the other young men.

Later in the story, Daniel had received a vision from God and
was so troubled by the vision that he mourned and prayed for
understanding for three weeks, or 21 days.

During this period, Daniel chose to restrict his food intake down
to “no choice foods” which we can assume this was most likely
meat, wine, breads, and sweets.

That left Daniel with just a diet of vegetables, fruits, nuts,

grains, and water. The purpose was to not indulge in tasty
foods so he could focus on God.

At the end of the day, that is the main goal of the Daniel Fast,
to not indulge in tasty foods, but instead focus on your
relationship with Christ.

WATCH MY DANIEL FAST VIDEO HERE.

DANIEL FAST
RULES
Foods You Can Eat On The
Daniel Fast
All Fruits
Fresh, frozen, juiced or cooked fruits
Dried fruits without added sugar

All Vegetables
Fresh, frozen, juiced or cooked vegetables
Potatoes and sweet potatoes

All Whole Grains

Whole wheat, brown rice, quinoa, oats, barley,
grits, whole wheat pasta, whole wheat tortillas,
buckwheat, rice cakes, popcorn

All Beans & Legumes

Pinto beans, kidney beans, white beans,
garbanzo beans, and lentils
Hummus without added sugars
Foods You Can’t Eat On The
All Nuts & Seeds
Peanuts, cashews, walnuts, almonds, chia, flax,
Daniel Fast
and hemp seeds No meat
Nut butters without added sugars No fish
No eggs
All Quality Oils No dairy
Olive oil, canola oil, sesame oil, and coconut oil No sugar (Honey, agave nectar, and maple syrup,
cookies, baked goods, gum, mints, candy, and
Beverages chocolate)
Water, spring water and distilled water No processed foods
Vegetable or fruit juice (fresh squeezed only, no No coffee
added sugars) No alcohol
Unsweetened coconut milk and almond milk No energy drinks
No soda

Other
Tofu, soy products, vinegar, seasonings, salt,
herbs and spices

WATCH MY DANIEL FAST VIDEO HERE.

 HOW TO START FASTING ♡
♡ Decide which fast you will do, and for how long.
Decide which fast you will do, and for how long. Take it up with
the Lord on how long you fast for and what you decide to fast.

On a more consistent basis, I practice sun up to sun down

fasting, where I don’t eat a meal until the sun goes down. Other
times I will eat an early dinner, and then not eat until dinner the
next day. I also practice fasting with just juice, water and
coffee. Even I am learning how to challenge myself more in
fasting!

Twice a year I will do a Daniel Fast, once at the beginning of the

year in January and once in the middle of the year in July. I love
these fasts because I consecrate the first and second half of my
year to the Lord.

My fasting rhythm does not have to look the same as yours. But I

♡ Set an intention for your fast.

would take it up with the Lord and see what He tells you to do.

What you are fasting for? Where do you want to see

breakthrough? I love starting out my fasts with an intention of
why I am fasting, and write down different prayer requests I am
seeking the Lord for breakthrough, direction, or guidance on.

Write down your prayers and intentions for the fast. Write down
any prayer requests and where you want to see God move. This
can look like praying for healing, a job, a spouse, a move,

♡ Bring accountability into it.

finances. Write it down. Specific prayers get specific answers.

It is important we don’t go and tell the whole world or post on

social media about our fast, because it is meant to be between
YOU and the LORD. However, I have found it super helpful to
fast with close friends. In my own life, close friends and I will
reach out to each other to check in throughout the fast, in a
group chat or group calls. We will share what we are praying
for, and we are able to hold each other accountable when one of
us wants to break our fast early. It’s not a requirement, but I
find it helps to have people do it with you, to be able to finish
the fast strong.

Ask your friends to see if they’d want to do a fast with you and
if they’d want to hold you accountable to NOT break your fast,
and stick to your promise to the Lord to deny your flesh and
seek His face, together.
 MORE TIPS ON FASTING
♡ Keep this fast between you and God.
We are not to tell other people that we are fasting because it
says in scripture that God will REWARD those who are fasting in
secret (Matthew 6:18). You don’t need to make it super obvious.

If anything I recommend doing this fast with someone, like a

close friend or your spouse, and then you can text each other
and keep each other accountable throughout the fast. I’ve done
this with a close friend before and it’s super helpful when you

♡ Focus on God and be still before Him

want to have chocolate lol.

This is not a time to be super social. It’s really a time to get

away in solitude with God, so you can clearly hear His voice,
tune into where He is leading and guiding you, as well as read
scripture and soak in the Word of God.

♡ Pay attention to the shifts.

I’ll be honest, there have been things I’ve prayed for that were
on my agenda, not God’s agenda. And when we fast, we must
pay attention to when God shifts us in a different direction
versus just answering our prayer request. The goal is not to get
what we want. The goal is to humble ourselves before God,
bring our requests to Him, but ultimately give Him the space
to move in the way He wants. And just remember, God always
has our best interest in mind. Even when He doesn’t answer our
prayers the way we want Him to.

♡ Set aside time to read scripture and pray.

Fasting without prayer is just a diet. It is super important that
in your fast, you prioritize talking to your Heavenly Father.

When you want chocolate, go to your Bible and pray. When you
want to go to Starbucks, go to your Bible and pray. When you
are tempted to go to your pantry and eat whatever looks good,
GO TO YOUR BIBLE AND PRAY.

If you don’t know what to read in the Bible for this, I recommend
reading the book of Daniel, James, or Isaiah. You can also join
my community the Tree where I give you daily scripture plan to
read when you don’t know what to read in the Bible, as well as a
community to read it with.

No matter what you choose, set aside time when you are
tempted to eat to go on prayer walks and read your Bible. And
don’t get down on yourself if you mess up. Just get back up and
start again.
 DANIEL FAST TIPS
♡ Have a set day to PLAN and PREP.
For the Daniel Fast specifically, it is super important you put
effort into planning and prep before you even start your fast.
You don’t want to start this fast suddenly without preparing.

You need to go to the grocery store and get all your meal prep
and then cook as well. Meal prep your veggies, carbs, tofu, have
a set day to get it all done!

Also you want to enjoy your last bit of chocolate cake. :)

♡ Meal prep, meal prep, meal prep!

I’d make sure to have quinoa, sweet potatoes, black beans,
chickpeas, fresh salad on hand to make easy meals throughout
the week. Include this in your planning and prep, before the fast
even begins. For you to successfully complete this fast, it’s very

♡ Have grace for yourself those first couple days.

important that you prepare well.

You are going to be really tired and your body is actually getting
rid of toxins. Specifically give yourself grace with how you
experience caffeine withdrawal.

I recommend taking a couple days to wean off coffee so it’s not

horrible when you actually cut it out cold turkey. Take a couple
days before you start your fast to start weaning off your
caffeine. You will have a huge headache, it will be super
difficult and you will be really cranky and irritated. It’s honestly
the hardest part about fasting every single year for me. It
usually takes a week to get over the caffeine withdrawal but
every time I wanted to have coffee I just pray and ask God to
draw near to me and give me the strength to finish the fast.

After your body adjusts to the new diet, you actually have MORE
ENERGY than ever. It’s crazy. Your skin also literally glows
because you are only putting healthy things in your body!
(People ALWAYS complement my skin in this time, ngl. It’s

♡ Have FUN cooking new, Daniel Fast friendly recipes!

giving holy glow)

Each year, I enjoy taking time to experiment with making new

recipes for the Daniel fast. It’s a challenge to make meals taste
good that also fit in the parameters of the fast. I have been able
to find some go-to recipes that I go back to again and again,
each year.
DANIEL FAST
RECIPES
Breakfast: Snacks:
One breakfast I love making is SMOOTHIES. I love Popcorn
making my smoothies sweeter with fruit and nut Lara Bars
butters to savor my sweet tooth. This is one I Apple and peanut butter
especially love: More Daniel Fast snacks

Vegan GF pancakes
PB&J smoothie
Chocolate Banana Smoothie: Desserts:
2 tablespoons cacao powder
2 tablespoons almond butter or nut butter of Stuffed Dates
your choice Nice Cream
1 banana broken into chunks Pineapple nice cream
1 cup milk I use unsweetened almond milk Lara Bars
ice
sliced almonds (optional garnish)
WATCH MY DANIEL FAST VIDEO
Lunch: FOR MORE RECIPES HERE.
My go-tos for lunch are salads, black bean burgers,
and healthy bowls with veggies. Just make sure you
are getting enough protein through quinoa, lentils,
and beans.

Lemony Kale Avocado and Chickpea Salad

Black Bean Burgers
Brocoli Cashew Stir Fry

Dinner:
Dinner typically looks a lot like lunch. I like to make
warm bowls with tofu and veggies. Buddha bowls
are great for adding a bunch of veggies and beans to
a bowl. This can also be a great time for pasta. Make
sure you lather up on the spices to improve the taste
of your foods!

Vegetarian Buddha Bowl

Sweet Potato Burrito Bowl
Kale and Sweet Potato Brown Rice Bowl
Roasted Sweet Potato and Cauliflower Tacos
Vegan Southwest Pasta
 MY STORY WITH FASTING

I know fasting is hard -- but it is always worth it.

I have recently started fasting in the last couple of years, and each
time I do it, I feel closer to God, I hear His voice, and I see Him bring
breakthrough in my life. Every. Time.

One specific testimony I can bring to you today is when I did a Daniel
Fast right before I moved to Nashville, 3 years ago. I felt the Lord tug
on my heart to move, and I knew that if I was going to take this big
step of faith, I would need my Heavenly Father to come with me and
provide everything I need.

After I completed a 21-day Daniel Fast BEFORE my move, God

provided a job. He provided a place to live. And He provided friends
for me here. This all happened directly after I completed the fast.

I am sure if I hadn’t fasted, these things I was praying for would not
have come true.

Now, I make it a goal to fast on a regular weekly or monthly basis.

There are times when I need to see immediate breakthrough, or I need

help making a difficult decision. Usually that will prompt me to stop
and fast and pray so I can seek the Lord’s guidance on the situation.

There are other times that feel more random where the Holy Spirit is
leading me to fast. And it’s not a convenient time. But I make it my
aim to be obedient to His call to deny my flesh and seek my Heavenly
Father’s face.

No matter what fast I am doing or have done, I always feel close to

the Lord.

I ALWAYS hear His voice.

And I always see Him move.

Often God will not bring the clarity or breakthrough when I am

fasting. But it will come AFTER I finish my fast.

The answered prayers and breakthrough often is the fruit of finishing

your fast strong and diligently lifting up every request to the Father,
believing He will come through.
READ THIS WHEN YOU WANT TO GIVE UP.

During your fast there are going to be times you are going to want to
give up.

You are going to want to eat that birthday cake at your friend’s
birthday dinner. You are going to want to drink coffee. You are going
to want to feed your fleshly cravings.

But in these moments of weakness, you gotta go to your Heavenly

Father and PRAY. Go to your prayer closet or into your room and just
pray and cry out to God in those times.

Remember why you are fasting. Pull out your list of WHY you are
denying your flesh and seeking God. Remember that it is worth it to
humble yourself, seek God and put Him above what your flesh wants.

The Enemy wants you to give up prematurely because he doesn’t want

you to see God work a miracle in your life. SO you gotta tell the
Enemy NO and finish your fast strong.

With my Daniel Fast prayers, some prayers were answered

immediately after the fast, and others were answered weeks and
months after. But what we can hold onto is that when we humble
ourselves to fast and pray, God hears and God moves.

Remember fasting doesn’t last forever.

You will have your favorite latte again.

You will eat chocolate again.

You will enjoy pasta again.

But right now is a time to seek God, deny yourself and finish strong.

God has given you the strength to finish and it WILL be worth it.

Just imagine everything God is going to reveal to you in this fast and
all the prayers and answers He will bring. I promise, after you’re
done, and you see a move of God in your life -- you will be so glad you
finished strong.

“Then if my people who are called by my name will humble themselves

and pray and seek my face and turn from their wicked ways, I will hear
from heaven and will forgive their sins and restore their land.” 2
Chronicles 7:14
CONCLUSION
I pray this guide helped you start your prayer and
fasting journey. I am so expectant for how the Lord is
going to move in your life as you deny your flesh and
seek His face. I know Jesus is so pleased with you
being willing to step into this space and do what His
word says.

I know many people here are just beginning their walk

with God. If you want to grow closer to Jesus this
season, I wrote a daily devotional just for you. It’s
called The Joy Of The In-Between: 100 Devotions To
Trust God In Your Waiting Season.

In this book, I share with you how to give up control,

surrender everything to God, and trust God in your
season of waiting - so you can live in the joy and
purpose He has for you today.

Feel free to share this prayer and fasting guide with a

friend. Make sure to follow along on IG and subscribe
to my YouTube for more. Also add me on Snap for more
day in my life content!

I LOVE Y’ALL SO MUCH!!! Happy prayer and fasting!

Xoxo, Ash

Subscribe to Youtube
Follow along on IG
Add me on Snap
Join my community
 CONCLUSION
I pray this guide helped you start your prayer and
fasting journey. I am so expectant for how the Lord is

Christian Girl Starter Kit

going to move in your life as you deny your flesh and
seek His face. I know Jesus is so pleased with you
being willing to step into this space and do what His
word says.
HOLY40
If you’re struggling to give up control and trust
BY ASHLEY HETHERINGTON
I know many people here are just beginning their walk
God’s timing...
with God. If you want to grow closer to Jesus this

READY TO
season, I wrote a daily devotional just for you. It’s
called The Joy Of The In-Between: 100 Devotions To
BIBLICAL
s t G o d AFFIRMATIONS

DISCOVER THE JOY OF

Tru In Your Waiting Season.

GET STARTED?
In this book, I share with you how to give up control,
surrender everything to God, and trust God in your

THE IN-BETWEEN
s e a s o n o fHEALTHY

I am Fsoe proud
e l f rof
ee
w a i t i n gHABIT

yout o
for sstepping
- s oTRACKER

h a r e up
you can live in the joy and
purpose He has for you today.

t h to
i s the
p rchallenge
a y e r aof
nd fasting guide with a
HOLY40.
friend. Make sure to follow along on IG and subscribe
t o mGet CONCLUSION
y Ya o10-part e f BATTLE
u T u bBONUS
o r Bible CARDS
m o rStudy
e . A Series
l s o aon
day in my life content!
dd m e To
"What o nDoSWhile
n a p You
f o rWait
m oon
re
Be sure to share this challenge with
God",a when
friend you
to do it with
order mythem.
new book!
You might
I L O be
V Egoing
Y ’ A through
L L S O aM
difficult
U C H !time
! ! Hright
a p p now.
y p rBut
a y eyou
r acan
nd fasting!
Make a video
use this timeortostory of know
get to you doing the who
the One challenge andittag
has got #HOLY40
all figured to be
out.
RUTH CHALLENGE
Who cares for you, loves you, and has got you in the palm of His
featured! Trusting God’s plan, waiting on God’s timing, getting rid of comparison, learning
hand. Xoxo, Ash
contentment - it’s all on the table and all yours for free when you order my book!
If you want to grow closer to Jesus and truly trust God with your
So thankful you are here. I believe
MORNING in
b syou!
S ROUTINE
uyou. c r icalled
bCHECKLIST
e to Y Joy
o u tOf
ub e In-
future, I wrote a book just for It’s The The
Follow along on IG
Between:
Here’s to the100 Devotions
next To Trust God In Your Waiting Season. In this
To40
getdays,
your freebie,Ajustd dorder
m e the
o nbook
S nand
a p fill out the form here -->
book, I share with you how to Jgive o i n m y c o m m u n i t y everything
up control, surrender
Ash <3
to God, and trust God in your season of waiting - so you can live in
the joy and purpose He BIBLEhas for STUDY
you today. GUIDE
ORDER & GET YOUR
INSTAGRAM FREE BONUS
PLAYLIST
Use this time to get closer to your Maker. Right now, in the midst of
your struggle, decideGROW
to not let
YOURit destroy
FAITH your faith. Instead of
EBOOK
running away from God and the idea of Him, run toward him and
give Him a shot. You will find that He was waiting for you all along,
waiting to welcome you home.
Notes