Several years in the past, I began experimenting with water fasting. Over the years, I’ve discovered it to be a tremendous expertise, a lot in order that I proceed to do it yearly, a number of instances a yr. I’ve seen so many advantages, not simply health-wise but additionally mentally and spiritually. It’s been a enjoyable journey to take as I’ve discovered extra and grown stronger with every quick I take.
Before I share extra about my expertise with water fasting, I have to emphasize that that is MY expertise. While fasting is mostly thought-about protected for brief quantities of time, not everybody can or ought to attempt it. What works for considered one of us may not work for everybody.
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This is what labored for me.
What is Water Fasting?
As the identify suggests, it’s fasting whereas solely consuming water. Nothing however water. Herbal teas, black espresso, calorie-free drinks, and dietary supplements should not a part of water fasting. Just water. You can add in Himalayan salt to your water, which is useful to take care of electrolytes, particularly within the first three days whenever you lose a variety of water.
This yr, I’ll even be experimenting with consuming extra salt water and minerals on the water quick and probably taking enzymes like Masszymes, which I theorize received’t break the quick however may velocity up autophagy.
If it sounds powerful, I can say from my expertise, that water fasting is far simpler than different forms of fasting (bone broth, juicing, and so forth.), that are extra dietary modifications and never fasting. The outcomes are far more profound with water fasting than different fasts. This kind of fasting can also be referred to as block fasting or long-term fasting.
How Long Does a Water Fast Last?
Water fasting can differ in period. Short-term fasts of 24-72 hours are thought-about protected for most individuals. Prolonged fasting contains fasts of 5, seven, and even forty days. I began with a shorter quick of 24 hours to start after which labored my method up. Now, I sometimes do a five-day water quick as soon as 1 / 4 and an extended seven-day water quick to begin every year off. The longest I’ve fasted is ten days.
Why I Decided to Fast on Water Only
Throughout historical past, folks have fasted by default when entry to meals was restricted or throughout journey when meals was unavailable. In addition, each main faith recommends (or requires) fasting ultimately.
But in fashionable instances, the thought of voluntarily going with out consuming appears absurd to some. Researchers estimate that Americans don’t even eat simply 4-6 instances a day like we expect we do. The precise quantity is nearer to 17-18 instances a day.
Don’t assume you eat that many instances a day? Consider this — from a biochemical perspective, any time we put one thing caloric in our mouths, there’s a digestive occasion. Every hand stuffed with nuts, each sip of smoothie between meals, or perhaps a sip of espresso with cream. The physique sees all of these as digestive occasions.
These days, we eat far more, transfer a lot much less, get much less daylight, and have far more synthetic mild publicity. The odds should not in our favor.
I made a decision to experiment with fasting due to all of the well being advantages. However, I discovered that I truly felt extra psychological and religious advantages from it than I used to be anticipating. Now, I study far more in regards to the psychological and kind of emotional facet of it.
The Benefits of Water Fasting
Although I’ve researched a number of forms of fasts (intermittent fasting, fasting mimicking weight loss plan), I made a decision to experiment with water fasting due to all the advantages consultants have found.
Studies present many optimistic results of fasting, together with:
- It creates autophagy within the physique
- Lowers age-induced irritation within the physique
- Reduces oxidative injury
- Lowers NF-kB activation
- Boosts the immune system
What is Autophagy?
Autophagy actually means “self-eating”. Essentially, throughout autophagy, the physique recycles outdated elements to create new elements.
Research exhibits that autophagy is a key a part of the physique’s potential to detoxify and regenerate itself. Fasting and high-intensity train each stimulate it. Even intermittent fasting can have advantages, although the most important outcomes appear to come back from longer-term fasting.
Studies have discovered that autophagy can result in decreases in threat of most cancers, coronary heart illness, and Alzheimer’s. Other research discovered it will possibly improve longevity and scale back all-cause mortality. Recycling = good for cardboard and good for our cells too!
Lower Inflammation and Oxidative Damage
Increased irritation and oxidative injury correlate to early demise, whereas lowered ranges equate to longer life. People who dwell to be 100+ years outdated share the frequent issue of low ranges of irritation within the physique.
Studies present that fasting reduces pro-inflammatory cytokines and irritation within the physique. Specifically, researchers at Yale School of Medicine discovered {that a} compound referred to as beta-hydroxybutyrate (BHB) inhibits NLRP3.
NLRP3 is a part of a set of proteins referred to as the inflammasome, which drives the inflammatory response in a number of issues, together with autoimmune ailments. These embrace Hashimotos, kind 2 diabetes, Alzheimer’s illness, coronary heart illness, and different auto-inflammatory issues.
The researchers discovered that BHB is produced by:
- Fasting (handiest)
- High-intensity train
- Caloric restriction
- A ketogenic weight loss plan
Reduce Cancer & Heart Disease Risk
Emerging analysis exhibits a hyperlink between fasting and lowered most cancers threat. This is probably going as a result of two elements listed above: elevated autophagy and lowered oxidative injury/irritation.
Research additionally exhibits that water fasting might sluggish or halt tumor development, in addition to enhance the chemotherapy results and scale back the unwanted effects. This makes it doubtlessly useful when mixed with typical most cancers remedies.
Yet one other examine discovered that water fasting may also help shield the guts in opposition to injury from free radicals.
One physician I spoke to claimed that 1-2 five-day water fasts a yr may scale back most cancers threat by greater than 90%! Even if the outcomes aren’t that dramatic, I made a decision it was value a attempt.
Boost the Immune System
A 2014 examine discovered that water fasting for simply three days may regenerate the immune system. The researchers discovered that fasting “flips a regenerative switch” and prompts stem cells to regenerate new white blood cells.
“It gives the ‘OK’ for stem cells to go ahead and begin proliferating and rebuild the entire system,” in keeping with Dr. Valter Longo, Professor of Gerontology and the Biological Sciences on the University of California and writer of The Longevity Diet.
This analysis makes fasting promising for these with immune issues, these present process chemo, and all of us as we age since immune perform declines with age.
Improve Brain Function
When fasting, the physique switches from burning glucose to burning fats. Instead of glucose, the mind makes use of ketones for gasoline. Ketones are largely thought-about a extra environment friendly gasoline for the mind. For this motive, fasting is related to elevated psychological readability, focus, and focus.
My Experience Fasting on Water Only
Before leaping right into a water-only quick, I researched the potential advantages and talked to a number of consultants. Like I mentioned, I’m not suggesting this sort of quick for anybody else; I’m simply sharing my private expertise. Anyone contemplating it ought to do their very own analysis and speak to a certified healthcare skilled.
For my first quick, I picked every week freed from journey or any main actions. This turned out to be a great factor as a result of, truthful warning… the primary few days of fasting should not enjoyable. At all. But additionally they aren’t as unhealthy as you may assume.
A number of days earlier than I begin, I concentrate on consuming much more inexperienced veggies, consuming water, and taking dietary supplements (they aren’t allowed on a water quick). I additionally ensure that my electrolytes are up with do-it-yourself electrolyte drinks and add salt to my meals.
Testing on the Water Fast
My experiments with fasting are for analysis in addition to the well being advantages. To consider the results on my physique, I do a number of forms of testing earlier than, throughout, and after my first quick, together with:
- Full CBC and Thyroid Blood Panel – I ordered and not using a physician by means of Life Extension (click on on “lab testing”). I do that earlier than and after the quick to measure outcomes.
- Ketone Testing & Blood Glucose Testing – I used a Keto Mojo meter for each of those. You desire a 1:1 or higher ratio of ketones: glucose in mmol/L throughout fasting to indicate autophagy. If you’ve got an everyday glucose meter that measures in mg/dl, divide that quantity by 18 for mmol/L. For occasion, my regular fasting blood glucose of 71 divided by 18 is 3.94 mmol/L.
- Breath Acetone Testing – This check measures the quantity of ketones used and may predict fats burned. The blood ketone measurement above determines ketones within the blood, and this one measures the way it’s getting used. I used this system. Of all of the exams, I take into account this one the least essential.
- Gut Testing – I examined my intestine utilizing Viome earlier than and after to see if there have been any dramatic shifts in intestine well being.
What Kind of Water on the Fast?
Since water is the one factor consumed through the quick, it’s essential to ensure to drink high-quality water. I’ve a complete home filter and a 14-stage under-the-sink filter, so I drink my faucet water. Some folks want to make use of distilled water whereas fasting as a result of it’s freed from all minerals.
Electrolyte depletion is without doubt one of the larger dangers of fasting, so I added some high-quality Himalayan salt to a few glasses of water every day. This is meant to assist with complications and tiredness.
The quantity of water can also be essential throughout a quick. Drinking an excessive amount of water could cause issues, as cannot consuming sufficient. Sources differ on the precise quantity however it ranges between 2-4 quarts a day. I simply drank when thirsty and added a pinch of salt to a few glasses a day.
What Products Should You Avoid on a Water Fast?
Sources disagree on what merchandise, if any, must be used whereas fasting. Some declare that any lotion, toothpaste, or deodorant will create a metabolic change and break the quick. They advocate brushing with a plain, moist toothbrush and scraping the tongue. They additionally advocate skipping deodorant. Others say that standard exterior merchandise are fantastic.
Since I make lots of my magnificence and private care merchandise, I felt okay utilizing them. I used a pure toothpaste and used magnesium oil for deodorant, since Epsom salt baths are thought-about okay. I additionally used cleaning soap each day and didn’t discover any unfavourable results from this.
Supplements aren’t allowed on fasts. As I discussed, you may add high-quality salt to your water or use Epsom salts. This helps you steadiness electrolytes through the quick.
My Day-by-Day Water Fast Experience
The first time I experimented with a water quick, I didn’t know what to anticipate. I hoped to expertise autophagy and elevated stem cell exercise. I’ve seen that my expertise in earlier fasts has been fairly comparable, however now that I do know what’s coming, I can plan accordingly.
Here is what I skilled daily:
Day 1
Since I didn’t know what to anticipate, I scheduled a straightforward first day. Things began out regular, however by dinner, my physique began to note it hadn’t eaten all day, and the starvation hit. Then the tiredness.
Overall, it wasn’t a horrible day, and I simply took it straightforward. I went to mattress round 9 PM that evening and obtained about 10 hours of sleep.
Day 2-3
These center days had been tough. I used to be nonetheless hungry (clearly) but additionally had fatigue and slight physique aches. I additionally obtained chilly, doubtless as a result of modifications in T3 that naturally occur throughout fasting. So, I spent a variety of time on the sofa with blankets these two days.
I wouldn’t say lately had been as unhealthy because the flu (although it’s been a very long time since I’ve had it), however they had been tough.
Days 4+
I cherished days 4-7 of my first quick! Energy got here again with a vengeance, and starvation disappeared. I used to be simply 2-3x extra productive than regular. Many sources declare it is because you’ve got extra time because you don’t need to prepare dinner. For me, this wasn’t true as a result of I nonetheless needed to prepare dinner for my children.
Since I used to be measuring blood ketones, I do know they had been above 4.0 on lately, and my adjusted glucose was beneath it. This means I used to be in autophagy. Ketones are thought-about a cleaner and simpler gasoline for the mind by some consultants. I’m guessing the psychological readability got here from the elevated ketones.
The one criticism I had throughout lately was itchy pores and skin. From my analysis, this could be a frequent response to fasting and weight reduction, however an Epsom salt bathtub alleviated it.
Breaking a Water Fast Carefully
Surprisingly, if not performed accurately, one of many greatest threat elements of fasting could be the return to regular consuming. The longer the quick, the extra essential the post-fast refeeding interval is. In excessive instances, after lengthy fasts, the physique can encounter one thing referred to as refeeding syndrome. This is the place fluids, insulin, and electrolytes get out of steadiness. In actually excessive instances, it may be deadly, so breaking the quick accurately is VERY essential!
Sources advocate beginning with broth, smooth cooked veggies, some light fruits, and fermented greens. Meat, fish, dairy, and uncooked greens are all somewhat harsh for breaking a quick, so it’s higher to attend till day three post-fast for these. Additionally, it’s a good suggestion to attend 4 to 5 days earlier than including in caffeine or alcohol in very small quantities.
My refeed appears somewhat bit like this:
- Day 1: Broth, smooth cooked veggies in olive oil, avocado, berries, and sauerkraut (It all tasted wonderful!). I sometimes break the quick at evening and maintain my meal to round 500 energy to let my digestive system begin working slowly.
- Day 2: Add candy potato and extra quantity of meals.
- Day 3: Add sluggish cooked meats and fish. Also add in dietary supplements.
My Water Fasting Results
On my first water quick, I felt actually good after the center of day three. The psychological readability I had was wonderful! This has been my expertise with every quick since that first one. For every quick, I nonetheless monitor my blood glucose and ketones earlier than, throughout, and after.
I additionally examined my blood ranges earlier than and after fasting to ensure it didn’t negatively have an effect on my thyroid. Not solely was it not dangerous to my thyroid, however my ranges truly improved!
The greatest modifications I seen from my quick had been:
- Weight loss – Although this wasn’t the primary motive I experimented with water fasting, it was an amazing profit. When I did my first quick, I misplaced over fifteen kilos throughout a one-week quick, of which twelve kilos stayed off. The different three kilos had been doubtless from water and meals within the digestive system.
- Fasting blood glucose – Before the primary water quick, my fasting blood glucose was all the time fairly good — within the mid-80s most days. While fasting, it obtained as little as the 50s however has normalized and is persistently 71-73 each morning, even now that the quick has ended. I exploit this steady glucose monitor.
- Thyroid ranges – My thyroid antibodies had been already low however obtained even decrease after fasting. All different thyroid hormones stayed the identical or improved.
- Cholesterol – My ldl cholesterol numbers and ratios have all the time been good however improved post-fasting. For a short while, they had been barely elevated, which is regular after fasting, weight reduction, or being in ketosis. Then, they normalized and returned to barely higher ranges.
- Faster Adaptation to Ketosis – At the time, I used to be experimenting with biking ketosis and utilizing it generally for psychological readability. By day one of many quick, I had achieved ketosis and noticed ranges get as excessive as 5.8 through the quick. Since then, I’ve been capable of get into ketosis in at some point by simply proscribing carbohydrates.
Who Should Not Water Fast
In quick, nobody ought to quick simply because I did, and everybody ought to totally analysis the dangers of water fasting and speak to a medical skilled earlier than making an attempt it. Common sense and analysis agree that fasting can also be not a good suggestion for:
Pregnant and Breastfeeding Moms
The time spent rising and nourishing a child is a particular (and exhausting) time and never a time so as to add fasting into the combo. Fasting throughout these instances can result in nutrient deficiencies and dangerous substances being launched into breast milk.
Children
This goes with out saying, however rising kids ought to by no means do an prolonged quick. In our home, our youngsters generally select to “fast” for one meal slightly than eat a meals they don’t love or in the event that they aren’t hungry. This encourages them to take heed to their our bodies and solely eat when hungry. It will not be the identical as an prolonged quick, and kids ought to by no means prohibit energy for prolonged intervals of time.
That mentioned, children usually don’t wish to eat a lot when sick, and so long as they get sufficient fluids, that is typically thought-about okay.
Those With Medical Conditions
Anyone with a well being situation or persistent illness ought to speak to a physician earlier than trying any main dietary change, comparable to fasting. Those with gout, kidney issues, consuming issues, or diabetes shouldn’t quick except below direct medical supervision.
The Bottom Line of Water Fasting
I’ve had a optimistic expertise with water fasting. Although the primary few days are somewhat tough, I actually admire the advantages it has on my well-being. I’ve continued to finish fasts each few months and full one longer water quick firstly of every yr. I’ve loved the psychological readability and the bodily advantages every time.
Have you ever tried a water quick? If so, what was your expertise?