A number of years in the past, I began experimenting with water fasting. Through the years, I’ve discovered it to be an incredible 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.
Earlier than I share extra about my expertise with water fasting, I need to emphasize that that is MY expertise. Whereas fasting is usually thought-about protected for brief quantities of time, not everybody can or ought to attempt it. What works for one among us may not work for everybody.
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That is what labored for me.
What’s Water Fasting?
Because the identify suggests, it’s fasting whereas solely consuming water. Nothing however water. Natural teas, black espresso, calorie-free drinks, and dietary supplements should not a part of water fasting. Simply water. You may add in Himalayan salt to your water, which is useful to keep up electrolytes, particularly within the first three days while you lose a whole lot of water.
This 12 months, I’ll even be experimenting with ingesting extra salt water and minerals on the water quick and presumably taking enzymes like Masszymes, which I theorize received’t break the quick however would possibly velocity up autophagy.
If it sounds robust, I can say from my expertise, that water fasting is way simpler than different varieties 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. Such a fasting can be referred to as block fasting or long-term fasting.
How Lengthy Does a Water Quick Final?
Water fasting can fluctuate in period. Quick-term fasts of 24-72 hours are thought-about protected for most individuals. Extended fasting consists of fasts of 5, seven, and even forty days. I began with a shorter quick of 24 hours to start after which labored my manner up. Now, I usually do a five-day water quick as soon as 1 / 4 and an extended seven-day water quick to begin annually off. The longest I’ve fasted is ten days.
Why I Determined to Quick on Water Solely
All through historical past, folks have fasted by default when entry to meals was restricted or throughout journey when meals was unavailable. As well as, each main faith recommends (or requires) fasting in a roundabout way.
However in fashionable instances, the thought of voluntarily going with out consuming appears absurd to some. Researchers estimate that People 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 suppose you eat that many instances a day? Contemplate this — from a biochemical perspective, any time we put one thing caloric in our mouths, there’s a digestive occasion. Each 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.
Lately, we eat far more, transfer a lot much less, get less sunlight, and have far more synthetic gentle publicity. The chances should not in our favor.
I made a decision to experiment with fasting due to all of the well being advantages. Nonetheless, I discovered that I truly felt extra psychological and religious advantages from it than I used to be anticipating. Now, I be taught far more in regards to the psychological and type of emotional aspect of it.
The Advantages of Water Fasting
Though I’ve researched a number of varieties of fasts (intermittent fasting, fasting mimicking diet), I made a decision to experiment with water fasting due to all the advantages consultants have found.
Research present many constructive 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’s Autophagy?
Autophagy actually means “self-eating”. Basically, during autophagy, the physique recycles outdated components to create new components.
Analysis exhibits that autophagy is a key a part of the physique’s capability 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.
Research have discovered that autophagy can result in decreases in danger of most cancers, coronary heart illness, and Alzheimer’s. Different research discovered it could actually improve longevity and scale back all-cause mortality. Recycling = good for cardboard and good for our cells too!
Decrease Irritation and Oxidative Injury
Elevated irritation and oxidative injury correlate to early loss of life, whereas lowered ranges equate to longer life. Individuals who reside to be 100+ years outdated share the widespread issue of low ranges of irritation within the physique.
Research present that fasting reduces pro-inflammatory cytokines and irritation within the physique. Particularly, researchers at Yale Faculty of Medication 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 illnesses. 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 (only)
- Excessive-intensity train
- Caloric restriction
- A ketogenic diet
Cut back Most cancers & Coronary heart Illness Danger
Rising analysis exhibits a hyperlink between fasting and lowered most cancers danger. That is seemingly because of the two components listed above: elevated autophagy and lowered oxidative injury/irritation.
Analysis additionally exhibits that water fasting might gradual or halt tumor development, in addition to enhance the chemotherapy results and scale back the unwanted effects. This makes it doubtlessly helpful when mixed with typical most cancers therapies.
One more research discovered that water fasting might help shield the center in opposition to injury from free radicals.
One physician I spoke to claimed that 1-2 five-day water fasts a 12 months might scale back most cancers danger by greater than 90%! Even when the outcomes aren’t that dramatic, I made a decision it was price a attempt.
Increase the Immune System
A 2014 research discovered that water fasting for simply three days might regenerate the immune system. The researchers discovered that fasting “flips a regenerative change” and prompts stem cells to regenerate new white blood cells.
“It offers the ‘OK’ for stem cells to go forward and start proliferating and rebuild the complete system,” in response to Dr. Valter Longo, Professor of Gerontology and the Organic Sciences on the College of California and creator 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 operate declines with age.
Enhance Mind Perform
When fasting, the physique switches from burning glucose to burning fats. As an alternative of glucose, the mind makes use of ketones for gasoline. Ketones are largely thought-about a extra environment friendly gasoline for the mind. For that reason, fasting is related to elevated psychological readability, focus, and focus.
My Expertise Fasting on Water Solely
Earlier than leaping right into a water-only quick, I researched the potential advantages and talked to a number of consultants. Like I stated, I’m not suggesting this sort of quick for anybody else; I’m simply sharing my private expertise. Anybody contemplating it ought to do their very own analysis and speak to a professional healthcare skilled.
For my first quick, I picked per week freed from journey or any main actions. This turned out to be a very good factor as a result of, honest warning… the primary few days of fasting should not enjoyable. In any respect. However in addition they aren’t as unhealthy as you would possibly suppose.
Just a few days earlier than I begin, I give attention to consuming much more inexperienced veggies, ingesting water, and taking dietary supplements (they aren’t allowed on a water quick). I additionally be sure that my electrolytes are up with homemade electrolyte drinks and add salt to my meals.
Testing on the Water Quick
My experiments with fasting are for analysis in addition to the well being advantages. To guage the results on my physique, 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 way 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 larger ratio of ketones: glucose in mmol/L throughout fasting to indicate autophagy. In case you have a daily glucose meter that measures in mg/dl, divide that quantity by 18 for mmol/L. As an example, 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 device. Of all of the assessments, I take into account this one the least essential.
- Intestine Testing – I examined my intestine using Viome earlier than and after to see if there have been any dramatic shifts in intestine well being.
What Type of Water on the Quick?
Since water is the one factor consumed throughout the quick, it’s essential to ensure to drink high-quality water. I’ve a whole house 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 without doubt one of the greater dangers of fasting, so I added some high-quality Himalayan salt to a few glasses of water every day. That is supposed to assist with complications and tiredness.
The quantity of water can be essential throughout a quick. Consuming an excessive amount of water could cause issues, as cannot ingesting sufficient. Sources fluctuate 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 Merchandise Ought to You Keep away from on a Water Quick?
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 advocate brushing with a plain, moist toothbrush and scraping the tongue. In addition they advocate skipping deodorant. Others say that standard exterior merchandise are nice.
Since I make lots of my magnificence and personal care products, 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 day by day and didn’t discover any unfavourable results from this.
Dietary 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 throughout the quick.
My Day-by-Day Water Quick Expertise
The primary 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’s what I skilled daily:
Day 1
Since I didn’t know what to anticipate, I scheduled a simple first day. Issues began out regular, however by dinner, my physique began to note it hadn’t eaten all day, and the starvation hit. Then the tiredness.
Total, it wasn’t a horrible day, and I simply took it simple. I went to mattress round 9 PM that night time and bought 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 bought chilly, seemingly because of the modifications in T3 that naturally occur throughout fasting. So, I spent a whole lot of time on the sofa with blankets these two days.
I wouldn’t say lately had been as bad as 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! Power 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 could have extra time because you don’t need to cook dinner. For me, this wasn’t true as a result of I nonetheless needed to cook 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 implies 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 grievance I had throughout lately was itchy pores and skin. From my analysis, this generally is a widespread response to fasting and weight reduction, however an Epsom salt bath alleviated it.
Breaking a Water Quick Rigorously
Surprisingly, if not achieved appropriately, one of many largest danger components of fasting may 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. That is the place fluids, insulin, and electrolytes get out of stability. In actually excessive instances, it may be deadly, so breaking the quick appropriately is VERY essential!
Sources advocate starting with broth, comfortable cooked veggies, some mild fruits, and fermented greens. Meat, fish, dairy, and uncooked greens are all a little bit harsh for breaking a quick, so it’s higher to attend till day three post-fast for these. Moreover, it’s a good suggestion to attend 4 to 5 days earlier than including in caffeine or alcohol in very small quantities.
My refeed seems a little bit bit like this:
- Day 1: Broth, comfortable cooked veggies in olive oil, avocado, berries, and sauerkraut (All of it tasted wonderful!). I usually break the quick at night time 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 gradual cooked meats and fish. Additionally add in supplements.
My Water Fasting Outcomes
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 largest modifications I seen from my quick had been:
- Weight reduction – Though this wasn’t the primary cause I experimented with water fasting, it was a fantastic profit. After I did my first quick, I misplaced over fifteen kilos throughout a one-week quick, of which twelve kilos stayed off. The opposite three kilos had been seemingly from water and meals within the digestive system.
- Fasting blood glucose – Earlier than the primary water quick, my fasting blood glucose was at all times fairly good — within the mid-80s most days. Whereas fasting, it bought 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 continuous glucose monitor.
- Thyroid ranges – My thyroid antibodies had been already low however bought even decrease after fasting. All different thyroid hormones stayed the identical or improved.
- Ldl cholesterol – My ldl cholesterol numbers and ratios have at all times 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.
- Sooner Adaptation to Ketosis – On 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 throughout the quick. Since then, I’ve been in a position to get into ketosis in sooner or later by simply proscribing carbohydrates.
Who Ought to Not Water Quick
Briefly, nobody ought to quick simply because I did, and everybody ought to completely analysis the dangers of water fasting and speak to a medical skilled earlier than making an attempt it. Frequent sense and analysis agree that fasting can be not a good suggestion for:
Pregnant and Breastfeeding Mothers
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.
Youngsters
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 “quick” for one meal reasonably 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’s not the identical as an prolonged quick, and youngsters ought to by no means prohibit energy for prolonged intervals of time.
That stated, children usually don’t wish to eat a lot when sick, and so long as they get sufficient fluids, that is usually thought-about okay.
These With Medical Situations
Anybody with a well being situation or persistent illness ought to speak to a health care provider earlier than making an attempt any main dietary change, akin to fasting. These with gout, kidney issues, consuming issues, or diabetes shouldn’t quick until underneath direct medical supervision.
The Backside Line of Water Fasting
I’ve had a constructive expertise with water fasting. Though the primary few days are a little bit 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 firstly of every 12 months. I’ve loved the psychological readability and the bodily advantages every time.
Have you ever ever tried a water quick? If that’s the case, what was your expertise?
