Several years ago, I began experimenting with water fasting. Over time, I’ve discovered it to be an incredibly rewarding experience, to the point where I continue to practice it multiple times each year. I have observed numerous advantages—physically, mentally, and spiritually. This journey has been enjoyable as I’ve gained knowledge and strength with every fast.
Before I delve deeper into my water fasting journey, I want to clarify that this is solely my personal experience. While short-term fasting is generally deemed safe, it’s not suitable for everyone. What works for one person might not be applicable to all.
This is what worked for me.
Understanding Water Fasting
As the term implies, water fasting involves consuming only water—no herbal teas, black coffee, calorie-free drinks, or supplements. Just water. You can include Himalayan salt in your water, which is beneficial for maintaining electrolytes, particularly during the initial three days when you lose a lot of water.
This year, I plan to experiment more with saltwater and minerals during the fast and possibly take enzymes like Masszymes, which I theorize won’t break the fast but might accelerate autophagy.
While it may sound challenging, from my experience, water fasting is easier than other forms of fasting like bone broth or juice fasting, which are more dietary modifications than actual fasting. The outcomes from water fasting are much more profound. It is also known as block fasting or long-term fasting.
Duration of a Water Fast
Water fasting can vary in length. Short-term fasts, spanning 24 to 72 hours, are generally safe for most. Prolonged fasting often involves durations of five, seven, or even forty days. I commenced with a short 24-hour fast and gradually extended the duration. Currently, I typically undertake a five-day water fast every quarter and a longer seven-day water fast to kickstart each year. My longest fast was ten days.
Why I Opted for Water-Only Fasting
Historically, fasting has been a default practice when resources were scarce or while traveling, as food was not accessible. Furthermore, fasting is recommended or required in various major religions.
In today’s context, the idea of voluntarily not eating seems absurd to some. Researchers estimate that, contrary to common belief, Americans don’t eat just 4-6 times daily, but closer to 17-18 times.
Thinking you don’t eat that often each day? Consider this: biochemically, any caloric intake is a digestive event—be it a handful of nuts or a sip of a smoothie between meals. The body recognizes these as digestive processes.
In the present era, we tend to consume more, move less, get limited sunlight, and face increased exposure to artificial light. The odds are against us.
I decided to try fasting due to its health benefits. Surprisingly, I found more mental and spiritual advantages than anticipated. Now, I focus more on the mental and emotional aspects.
Benefits of Water Fasting
Though I explored various fasting types (intermittent fasting, fasting mimicking diet), I chose water fasting due to its well-documented benefits.
Research highlights several positive effects, such as:
- Initiates Autophagy: Fosters the body’s natural recycling of old cell components to form new ones.
- Reduces Inflammation: Lowers age-induced inflammation.
- Lowers Oxidative Damage: Reduces oxidative damage exposure.
- Inhibits NF-kB Activation: This process lowers inflammation.
- Enhances Immune System: Strengthens the immune response.
Understanding Autophagy
Autophagy, meaning "self-eating," involves the body recycling old cellular components to create new ones.
Studies indicate that autophagy plays a crucial role in detoxifying and regenerating the body. While intermittent fasting has its benefits, longer-term fasting yields the most significant results.
Research has linked autophagy to a reduced risk of cancer, heart disease, and Alzheimer’s, along with increased longevity and reduced all-cause mortality. Just as recycling benefits cardboard, it too benefits our cells!
Reducing Inflammation and Oxidative Damage
Elevated inflammation and oxidative damage have been associated with early death, whereas reduced levels contribute to a longer life. People living past 100 often share a characteristic of having low body inflammation.
Research indicates that fasting decreases pro-inflammatory cytokines and inflammation. Specifically, researchers at Yale School of Medicine found that the compound beta-hydroxybutyrate (BHB) inhibits NLRP3.
NLRP3 is part of a protein complex, the inflammasome, that triggers inflammation in disorders such as autoimmune diseases, including Hashimoto’s, type 2 diabetes, Alzheimer’s, heart disease, and other auto-inflammatory conditions.
Researchers discovered BHB is produced by:
- Fasting (most effective)
- High-intensity exercise
- Caloric restriction
- A ketogenic diet
Reducing Cancer and Heart Disease Risk
Emerging studies suggest a connection between fasting and lowered cancer risk. This correlation is likely due to increased autophagy and decreased oxidative damage/inflammation.
Research also shows that water fasting might inhibit tumor growth, enhance chemotherapy’s efficacy, and minimize its side effects, potentially making it beneficial alongside conventional cancer treatments.
Another study noted that water fasting could protect the heart from free radical damage.
One doctor I consulted stated that 1-2 five-day water fasts annually might reduce cancer risk by over 90%! Even if less dramatic, I considered it worth trying.
Immune System Boost
A 2014 study found that water fasting for only three days could regenerate the immune system. Researchers observed that fasting prompts a "regenerative switch," encouraging stem cells to produce new white blood cells.
"Fasting provides the ‘OK’ for stem cells to proliferate and rebuild the entire system," according to Dr. Valter Longo of the University of California and author of The Longevity Diet.
This research suggests fasting holds promise for those with immune issues, individuals undergoing chemotherapy, or as we age, given the natural decline in immune function.
Enhancing Brain Function
During fasting, the body shifts from glucose to fat burning. The brain uses ketones instead of glucose, often considered a more efficient brain fuel. This shift associates fasting with heightened mental clarity, focus, and concentration.
My Experience with Water Fasting
Before embarking on a water-only fast, I extensively researched its potential benefits and consulted various experts. While I don’t recommend this type of fasting for everyone, I am merely sharing my personal experience. Anyone contemplating a fast should conduct thorough research and consult with a qualified healthcare professional.
For my initial fast, I chose a week free from travel or significant activities. This turned out to be wise as the first few fasting days are uncomfortable. But they aren’t as bad as you might think.
A few days before starting, I increased my intake of green vegetables, water, and supplements (not allowed during a water fast). I also ensured my electrolyte levels were stable with homemade electrolyte drinks and added salt to my meals.
Testing During the Water Fast
I experiment with fasting for research and health benefits. To gauge its effects, I underwent several tests before, during, and after my initial fast:
- Complete Blood Count and Thyroid Panel: Ordered independently through Life Extension before and after the fast for comparison.
- Ketone & Blood Glucose Monitoring: Utilized a Keto Mojo meter. Achieving a 1:1 or greater ketone-to-glucose ratio in mmol/L during fasting signifies autophagy. If using a regular glucose meter (mg/dl), divide the number by 18 for mmol/L. For example, my normal fasting blood glucose of 71 equals 3.94 mmol/L when divided.
- Breath Acetone Measurement: Assesses used ketones and predicts fat burn. Measures ketones in use as opposed to those in blood. Used a specific device. Consider this test the least crucial.
- Gut Health Analysis: Conducted via Viome testing pre and post-fast to analyze gut health changes.
Choosing Water for the Fast
Water is the sole consumable during the fast, so it’s vital to drink high-quality water. I have a whole-house filter and a 14-stage under-sink filter, so I use tap water. Some prefer distilled water due to its lack of minerals.
Electrolyte depletion poses a fasting risk, so I added Himalayan salt to a few water glasses daily, which should help with headaches and fatigue.
Water consumption is key during a fast. Both excessive and insufficient intake can cause issues. Sources suggest 2-4 quarts daily. I drank when thirsty, adding a dash of salt to a couple of glasses each day.
Products to Steer Clear of During a Water Fast
Opinions vary on product use while fasting. Some argue any lotion, toothpaste, or deodorant alters metabolism and breaks the fast. They suggest using a plain, wet toothbrush and skipping deodorant. Others view regular external products as acceptable.
As I make many personal care items, I was comfortable using them. I used natural toothpaste and magnesium oil for deodorant since Epsom salt baths are allowed. Soap use was daily, with no negative effects.
Supplements aren’t permissible during fasts, though adding high-quality salt to water or using Epsom salts is encouraged for electrolyte balance.
My Water Fasting Journey: Day-by-Day
During my initial water fasting experiment, I was uncertain of what to expect. My aim was to induce autophagy and enhance stem cell activity. Each subsequent fast has been similar, though with awareness, I can now strategically plan.
Here’s a breakdown of my experience:
Day 1
Uncertain of what awaited me, I scheduled an easy day. Initially normal, by dinner, I felt the absence of food, leading to hunger and fatigue.
Overall, not terrible, just required rest. I went to bed early at 9 PM, getting about 10 hours of sleep.
Days 2-3
These middle days were challenging. I was hungry, fatigued, and experienced mild body aches. I also felt cold, likely due to natural changes in T3 during fasting. I spent considerable time under blankets on the couch.
While taxing, these days weren’t as severe as the flu (though it’s been years since I had it).
Days 4+
Days 4-7 of my initial fast were enjoyable! Energy surged and hunger diminished. I was significantly more productive. Many attribute this to less time cooking, though in my case, I still had to cook for my kids.
My blood ketone levels were above 4.0, and my adjusted glucose was lower during these days, indicating autophagy. Some experts argue ketones are a more efficient brain fuel, likely explaining my enhanced mental clarity.
My sole issue was itchy skin, a common fasting and weight loss reaction, but an Epsom salt bath alleviated it.
Carefully Breaking a Water Fast
Surprisingly, if not properly done, breaking a fast poses major risks. The longer the fast, the more crucial the post-fast refeeding period. In extreme cases, prolonged fasting can induce refeeding syndrome, an electrolyte and metabolic imbalance, which can be lifesavingly harmful. Hence, correct refeeding is crucial!
Sources advise beginning with broth, soft cooked vegetables, gentle fruits, and fermented foods. Meat, fish, dairy, and raw veggies are harsh post-fast; it’s better to wait until day three post-fast. Caffeine and alcohol should be avoided for 4-5 days, then reintroduced in small amounts.
Here’s my post-fast routine:
- Day 1: I consume broth, soft cooked veggies with olive oil, avocado, berries, and sauerkraut (tastes amazing!). I break the fast at night with a modest 500-calorie meal to ease digestion.
- Day 2: Include sweet potato and more food volume.
- Day 3: Introduce slow-cooked meats and fish. Also, reintroduce supplements.
Results of My Water Fasts
After my first fast, the middle of day three felt incredible. The mental clarity was astounding! Each subsequent fast mirrors this experience. I continue to monitor blood glucose and ketones throughout the process.
I also tested blood levels pre- and post-fast to ensure my thyroid wasn’t adversely affected. Not only was it unharmed, but my levels improved!
Key changes observed:
- Weight Loss: While not the primary motivation for fasting, it was a welcome benefit. During my first week-long fast, I lost over fifteen pounds, of which twelve stayed off. The rest was likely water and digestive content.
- Fasting Blood Glucose: Pre-fast, my levels were decent, in the mid-80s typically. During fasting, they dropped to the 50s but stabilized at 71-73 every morning post-fast. I use a continuous glucose monitor.
- Thyroid Levels: My thyroid antibodies were already low but decreased further post-fast. Other thyroid hormones remained stable or improved.
- Cholesterol: My cholesterol levels and ratios were already favorable, though they improved post-fast. Initially, they spiked slightly, which is normal post-fasting, ketosis, or weight loss, then normalized and improved.
- Easier Ketosis Transition: At the time, I was trying cycling ketosis for mental clarity. By day one of the fast, I achieved ketosis, with levels reaching 5.8 during the fast. Since then, I’ve shifted to ketosis within a day by limiting carbohydrates.
Individuals Who Should Avoid Water Fasting
In essence, individuals should not fast simply because I did; thorough research and consulting a doctor are essential. Common sense and research both advise against fasting for:
Expectant and Nursing Mothers
Nurturing and caring for a baby is demanding; fasting during such periods can result in nutrient deficiencies and the transfer of toxins into breast milk.
Minors
It’s obvious, but children should never undergo prolonged fasting. In our family, kids may choose to “fast” a meal if disinterested in the food or not hungry, promoting self-awareness of hunger cues. This is distinct from extended fasting and not advisable for children.
That said, if a child naturally prefers minimal food intake when unwell, maintaining fluid intake is typically seen as acceptable.
Those with Health Conditions
Anyone with medical issues should consult a doctor prior to significant dietary changes, like fasting. Individuals with gout, kidney disorders, eating disorders, or diabetes should not fast without direct medical guidance.
Conclusion on Water Fasting
I’ve found water fasting to be a rewarding journey. While the initial days are tricky, I greatly value the well-being benefits it offers. I continue a periodic fasting schedule, incorporating a longer fast at the start of each year. Mentally and physically, the rewards are fulfilling.
Have you tried a water fast? How was your experience?
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