Water Fasting Benefits, Dangers, & My Personal Experience
Several years in the past, I started 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 12 months. 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 realized extra and grown stronger with every quick I take.
Before I share extra about my expertise with water fasting, I need to emphasize that that is MY expertise. While fasting is usually thought of secure 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 usually are 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 once you lose a number of water.
This 12 months, 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 gained’t break the quick however would possibly pace up autophagy.
If it sounds robust, I can say from my expertise, that water fasting is far simpler than different varieties of fasting (bone broth, juicing, and many others.), that are extra dietary modifications and never fasting. The outcomes are far more profound with water fasting than different fasts. This sort of fasting can also be known 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 of secure for most individuals. Prolonged fasting contains fasts of 5, seven, and even forty days. I started with a shorter quick of 24 hours to start after which labored my means up. Now, I sometimes do a five-day water quick as soon as 1 / 4 and an extended seven-day water quick to start 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 food was restricted or throughout journey when food was unavailable. In addition, each main faith recommends (or requires) fasting not directly.
But in trendy instances, the concept of voluntarily going with out eating 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 body 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 gentle publicity. The odds usually are not in our favor.
I made a decision to experiment with fasting due to all of the health advantages. However, I discovered that I really felt extra psychological and non secular advantages from it than I used to be anticipating. Now, I be taught far more concerning the psychological and form of emotional aspect of it.
The Benefits of Water Fasting
Although I’ve researched a number of varieties 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 constructive results of fasting, together with:
- It creates autophagy within the body
- Lowers age-induced irritation within the body
- Reduces oxidative injury
- Lowers NF-kB activation
- Boosts the immune system
What is Autophagy?
Autophagy actually means “self-eating”. Essentially, throughout autophagy, the body recycles previous components to create new components.
Research exhibits that autophagy is a key a part of the body’s capacity to detoxify and regenerate itself. Fasting and high-intensity exercise each stimulate it. Even intermittent fasting can have advantages, although the largest 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 may 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 decreased ranges equate to longer life. People who stay to be 100+ years previous share the frequent issue of low ranges of irritation within the body.
Studies present that fasting reduces pro-inflammatory cytokines and irritation within the body. Specifically, researchers at Yale School of Medicine discovered {that a} compound known as beta-hydroxybutyrate (BHB) inhibits NLRP3.
NLRP3 is a part of a set of proteins known as the inflammasome, which drives the inflammatory response in a number of problems, together with autoimmune illnesses. These embody Hashimotos, sort 2 diabetes, Alzheimer’s illness, coronary heart illness, and different auto-inflammatory problems.
The researchers discovered that BHB is produced by:
- Fasting (simplest)
- High-intensity exercise
- Caloric restriction
- A ketogenic weight loss plan
Reduce Cancer & Heart Disease Risk
Emerging analysis exhibits a hyperlink between fasting and decreased most cancers threat. This is probably going because of the two elements listed above: elevated autophagy and decreased oxidative injury/irritation.
Research additionally exhibits that water fasting might gradual or halt tumor development, in addition to enhance the chemotherapy results and scale back the negative effects. This makes it doubtlessly helpful when mixed with standard most cancers therapies.
Yet one other research discovered that water fasting may 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 12 months may scale back most cancers threat by greater than 90%! Even if the outcomes aren’t that dramatic, I made a decision it was price a attempt.
Boost the Immune System
A 2014 research 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 body switches from burning glucose to burning fats. Instead of glucose, the mind makes use of ketones for gas. Ketones are largely thought of a extra environment friendly gas for the mind. For this cause, 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 one of these quick for anybody else; I’m simply sharing my private expertise. Anyone contemplating it ought to do their very own analysis and discuss to a professional healthcare skilled.
For my first quick, I picked every week freed from journey or any main actions. This turned out to be factor as a result of, truthful warning… the primary few days of fasting usually are not enjoyable. At all. But additionally they aren’t as unhealthy as you would possibly assume.
Just a few days earlier than I start, I give attention to eating much more inexperienced veggies, consuming water, and taking dietary supplements (they aren’t allowed on a water quick). I additionally be sure that my electrolytes are up with selfmade electrolyte drinks and add salt to my food.
Testing on the Water Fast
My experiments with fasting are for analysis in addition to the health advantages. To consider the results on my body, I do a number of varieties 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 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 need a 1:1 or better ratio of ketones: glucose in mmol/L throughout fasting to indicate autophagy. If you might have a daily 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 take a look at 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 device. Of all of the assessments, 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 health.
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 an entire home filter and a 14-stage under-the-sink filter, so I drink my faucet water. Some folks choose to make use of distilled water whereas fasting as a result of it’s freed from all minerals.
Electrolyte depletion is likely one of the greater 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 may cause issues, as can’t 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, needs to be used whereas fasting. Some declare that any lotion, toothpaste, or deodorant will create a metabolic change and break the quick. They suggest brushing with a plain, moist toothbrush and scraping the tongue. They additionally suggest skipping deodorant. Others say that ordinary exterior merchandise are high quality.
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 of okay. I additionally used cleaning soap every day and didn’t discover any detrimental results from this.
Supplements aren’t allowed on fasts. As I discussed, you possibly can add high-quality salt to your water or use Epsom salts. This helps you stability 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 observed 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 simple first day. Things started out regular, however by dinner, my body started 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 simple. I went to mattress round 9 PM that night time and acquired about 10 hours of sleep.
Day 2-3
These center days have been tough. I used to be nonetheless hungry (clearly) but additionally had fatigue and slight body aches. I additionally acquired chilly, possible because of the modifications in T3 that naturally occur throughout fasting. So, I spent a number of time on the sofa with blankets these two days.
I wouldn’t say as of late have been as unhealthy because the flu (although it’s been a very long time since I’ve had it), however they have been tough.
Days 4+
I liked 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 might have extra time because you don’t must prepare dinner. For me, this wasn’t true as a result of I nonetheless needed to prepare dinner for my youngsters.
Since I used to be measuring blood ketones, I do know they have been above 4.0 on as of late, and my adjusted glucose was beneath it. This means I used to be in autophagy. Ketones are thought of a cleaner and simpler gas for the mind by some consultants. I’m guessing the psychological readability got here from the elevated ketones.
The one criticism I had throughout as of late was itchy pores and skin. From my analysis, this generally is a frequent response to fasting and weight loss, however an Epsom salt tub alleviated it.
Breaking a Water Fast Carefully
Surprisingly, if not executed accurately, one of many largest threat elements of fasting may be the return to regular eating. The longer the quick, the extra essential the post-fast refeeding interval is. In excessive circumstances, after lengthy fasts, the body can encounter one thing known as refeeding syndrome. This is the place fluids, insulin, and electrolytes get out of stability. In actually excessive circumstances, it may be deadly, so breaking the quick accurately is VERY essential!
Sources suggest beginning with broth, tender cooked veggies, some light fruits, and fermented greens. Meat, fish, dairy, and uncooked greens are all just a little 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 to be like just a little bit like this:
- Day 1: Broth, tender cooked veggies in olive oil, avocado, berries, and sauerkraut (It all tasted wonderful!). I sometimes break the quick at night time and maintain my meal to round 500 energy to let my digestive system start working slowly.
- Day 2: Add candy potato and extra quantity of food.
- Day 3: Add gradual 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 really improved!
The largest modifications I observed from my quick have been:
- Weight loss – Although this wasn’t the primary cause I experimented with water fasting, it was a terrific 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 have been possible from water and food 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 acquired as little as the 50s however has normalized and is constantly 71-73 each morning, even now that the quick has ended. I take advantage of this steady glucose monitor.
- Thyroid ranges – My thyroid antibodies have been already low however acquired 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 have been barely elevated, which is regular after fasting, weight loss, 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 high as 5.8 through the quick. Since then, I’ve been in a position to get into ketosis in in the future 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 discuss to a medical skilled earlier than attempting 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 baby 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 children generally select to “fast” for one meal fairly than eat a food 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 shouldn’t be the identical as an prolonged quick, and youngsters ought to by no means prohibit energy for prolonged durations of time.
That mentioned, youngsters usually don’t need to eat a lot when sick, and so long as they get sufficient fluids, that is usually thought of okay.
Those With Medical Conditions
Anyone with a health situation or persistent illness ought to discuss to a physician earlier than making an attempt any main dietary change, corresponding to fasting. Those with gout, kidney problems, eating problems, or diabetes shouldn’t quick until beneath direct medical supervision.
The Bottom Line of Water Fasting
I’ve had a constructive expertise with water fasting. Although the primary few days are just a little tough, I actually respect the advantages it has on my well-being. I’ve continued to finish fasts each few months and full one longer water quick initially of every 12 months. I’ve enjoyed the psychological readability and the bodily advantages every time.
Have you ever tried a water quick? If so, what was your expertise?