Water fasting is a practice that involves abstaining from food altogether and consuming only water for a set period of time, usually 24 to 72 hours. It can be done for wellness reasons, or for religious and other reasons. To successfully perform a water fast, drink 9-13 cups of water spread throughout each day. For the first fast, start with one day.
Water fasting involves drinking water and not eating any food for a set period of time. Fasts typically last anywhere from 24 hours to three days (or more) and are initiated as a means of reducing weight or. To prepare, break, and avoid muscle loss during a water fast, follow these tips:
- Ease into it by cutting back on sugar ahead of time.
- Plan ahead for medications.
- Drink plenty of water.
- Cut down on physical activity.
- Consider building up to a fast slowly by reducing the size of meals.
A water fast usually lasts 24 to 72 hours and is followed by a post-fast phase. If you’re new to water fasting, spend 3-4 days preparing your body.
During the fast, drink at least 2 to 3 liters of water daily, preferably.
Water-only fasting (WF) is an absolute cessation of food consumption while consuming water at libitum. This type of fasting is believed to help reduce weight and improve overall health.
To perform a water fast, drink 9-13 glasses of water a day, combat bouts of hunger, and break the fast slowly and gradually. Water fasting can be done for wellness reasons, religious reasons, or for religious reasons.
📹 Best Way to Water Fast (2 Studies)
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How much weight will I lose on a 7 day water fast?
The research indicated that fasting can result in short-term weight loss. A five-day water fast was found to cause a weight loss of 4 to 6 pounds, a seven- to 10-day fast resulted in 2 to 10 pounds of weight loss, and a 15 to 20-day fast resulted in 7 to 10 pounds of total body weight loss. However, studies demonstrated that individuals typically experienced a greater loss of lean muscle mass than fat mass during a water fast.
What happens if you don’t eat for 7 days but drink water?
The body can survive for about a week without food and water, while survival time may extend to 2 to 3 months with water. However, severely restricted food intake can reduce lifespan. Underweight individuals, with a BMI below 18. 5, are associated with malnutrition and health conditions like reduced immune system function, digestive issues, and cancer. A 2018 study found that having a BMI below 18.
5 could shorten life by an average of 4. 3 years for males and 4. 5 for females. Living without food and water for days or weeks seems inconceivable to many, as it can cause irritability and low energy.
How long should you water fast?
The typical duration of a water fast is 24 to 72 hours. However, it is important to note that prolonged fasting without medical supervision can potentially pose health risks. Some individuals may experience symptoms such as weakness or dizziness. Therefore, it is advisable to refrain from operating heavy machinery and driving to minimize the risk of accidents. Following the cessation of the fast, it is advisable to refrain from consuming a substantial meal in order to prevent the occurrence of discomfort resulting from the aforementioned symptoms.
Is a 7 day fast unhealthy?
Water fasting can be beneficial for individuals for 2-3 days, but healthy individuals can undergo 7-day fasts without issues, provided fasting is not contraindicated. After 7 days, participants reported reduced stress, improved well-being, weight loss, better hydration and urinary health, less body acidity, lower blood sugar levels, and reduced blood sodium and blood pressure. However, downsides include depletion of calcium and magnesium stores and kidney protein sparing.
Longer fasts, such as 30 or 40 days, should be undertaken under strict medical supervision. Benefits include weight loss, improved metabolic health, and reduced inflammation, but risks such as severe nutrient deficiencies and muscle loss increase with the fast duration.
Is a 5 day fast safe?
Fasting for a few days may not harm most healthy people, as they don’t get dehydrated. The body needs vitamins, minerals, and nutrients from food to stay healthy. Insufficient intake can lead to symptoms like fatigue, dizziness, constipation, dehydration, and cold tolerance. People who shouldn’t fast include pregnant or breastfeeding women, those with chronic diseases, older people, and children. Intermittent fasting may have health benefits beyond weight loss, including inflammation-related health issues like arthritis, stroke, asthma, and Alzheimer’s disease, but more research is needed.
Can you go 40 days with only water?
The results of recent studies indicate that fasting for 40 consecutive days and consuming only water can have adverse effects on the body, despite the potential for weight loss. The drugs Ozempic and Wegovy have been demonstrated to be unsafe for individuals with diabetes and obesity. The recent cardiac arrest of Buffalo Bills player Damar Hamlin serves as a stark example of the potential risks associated with these medications.
Are 72 hour fasts healthy?
Longer periods without food, such as 24-, 36-, 48-, and 72-hour fasting periods, may be dangerous and encourage the body to store more fat. Research shows that it takes two to four weeks for the body to become accustomed to intermittent fasting, and those who make it through the adjustment period tend to stick with the plan. During this time, water and zero-calorie beverages like black coffee and tea are permitted.
Why you shouldn’t fast for 3 days?
Fasting may offer health benefits, but it’s important to note that it may also cause problems. People who regularly fast more than 16 or 18 hours a day have a higher risk of gallstones and may need surgery to remove the gallbladder. Eating for 12 hours and then fasting for 12 hours is likely safe for most people, according to Longo. He and his team are also exploring fasting-mimicking diets, which aim to be safer and easier to follow than completely fasting. A five-day, monthly fasting-mimicking diet that allows some food but is low in calories was tested for three months, showing weight loss and decreased age-related disease risk factors.
Is fasting for 3 days healthy?
Water fasting is a practice that has evolved from spiritual or religious reasons to promoting overall health, weight loss, longevity, and various health conditions. It is generally advised to fast for no more than 24 hours at a time. Fasting can also promote autophagy, which is the process of breaking down and recycling old cells, which can be beneficial for various health conditions. It is essential to consult with a healthcare professional to determine the safest and most suitable duration for fasting.
How much weight will I lose on a 3 day water fast in kg?
A three-day water fast has the potential to result in a weight loss of 3 to 6 pounds (1. 4 to 2. 7 kilograms). However, it is essential to acknowledge that a significant portion of this initial weight loss is attributed to water retention and glycogen depletion, rather than a reduction in adipose tissue.
Will I lose muscle if I fast for 7 days?
Future studies suggest that consuming only one serving of protein per day is sufficient for maximal muscle growth. Fasting has been shown to prevent muscle loss, but more research is needed to determine the benefits of intermittent fasting versus 3-6 meals per day in resistance-trained individuals. A protein-rich meal before bed with carbohydrates, fat, and fiber can help slow digestion and prevent muscle loss.
📹 3 Day Water Fasting – A How To Guide
3 Day Water Fasting – A How To Guide is a video where I give you my own experience with a 3 day water fast and show you how …
At the end of last year, I ended a 120 day fast. I’ve fast multiple times over my life, but this definitely is the longest (by far) that I had every done. Normally, I would only do a week or two. I think the most important three things during fasts are electrolytes, electrolytes, and electrolytes. I may be able to add some practical advice for your viewers. STEP 1: Fasting Prep Depending on your current diet, you may be switching from glucose to ketones for energy. This is what can cause the “brain fog” and some of the discomfort during the initial days of fasting. I would strongly recommend doing three to four days (less if you are fat adapted) of a very low/zero carb diet leading up to fasting. And adding a tablespoon of good coconut oil on each of those days. The coconut oil is just an easy way to add some MCTs in your body since your brain will not have an energy source while your body is switching to ketones. Your brain needs glucose or ketones to use as energy and you have a gap there. MCTs are great because the smaller ones are small enough to pass the blood-brain barrier so your brain will have energy. Honestly, purposely addressing this switching of energy sources is far, far more important that reducing your calories leading up to a fast. I’ve never reduced calories leading up to a fast. I have no doubt that it would help some people, but directly addressing the switching of energy sources will help everyone. This will reduce the stress during the first couple days of fasting.
From my reading about refeeding one of the most important things to do is to avoid high glycemic carbs for the first two days because the insulin spike can be detrimental to a lot of cells. I’m really surprised it didn’t mention anything about it, but then again, they didn’t mention anything about electrolytes, which is extremely important also.
One thing that isn’t discussed enough about fasting is missing the social aspect of eating. Eating meals with the family is a very important part of my day, and when I’m fasting, I still sit with my family at the table and have a large green tea. It’s sometimes hard to watch everyone eat, but it’s less depressing than missing the quality time with the kids
my present experiment: I’m old, 78, and have done extended water fast several times and they have always been really hard. I’ve had 2 minor strokes and 4 yrs ago 2 stints so my arteries are clogged. I’m blaming my age but my will power seems pretty low. They say that bulletproof coffee keeps you in ketosis and doesn’t stop autophagy soooo I’m on a coffee and whipping cream “fast” It’s easy and fun at day 7 and probably about day 10 I’ll get blood work and a sonogram to to see how my carotid arteries are doing and will quit when I want to
I’m 76 and fast well. I never considered doing it with out being Fat Adapted. 3or 4 days was my limit. But I learned why it was difficult for me to go further so lately I finished a event free 5 day fast and my refeading went really sensible, now that I learned the idiosyncrasies of fasting longer. I will now do at least seven days and then maybe 20 but I feel so good being totally low carb totally fat adapted that I don’t want to overdo it but I’m getting better all the time. I ride a electric Unicycle for transportation. I’m carful but every time I fall down I get up again. 🎉😎
I am 78 years old and started my first water fasts around 1973 after reading Arnold Ehret’s book Rational Fasting. I started with 2, 3, or 5 day fasts… Then in 1974 I did 30 days on water and some herbal tea. I have done very many extended water-only fasts over these 52 years. I never took any electrolytes or salt until just two years ago when I did a 16 day fast on water with a bit of salt. Now I just start a longer fast today after doing a liver cleanse yesterday. This time I decided to buy some electrolyte capsules and will have one of those each day. I am hoping to go at least 40 days this time. I have read many books on fasting and done many fasts, so I am confident I can do this. The first four days are challenging and then it all becomes effortless. After the 21 day mark the true Spiritual insights come in… that is the best part. I would not consume coffee or even herbal teas now that I know more from all my years of experience. I only drink filtered tap water. Resting is very important… no exercise other than perhaps a nice stroll walking my kitty on his leash… I am tiny at only 55 inches tall.
When I fast, I usually do it with lemon water and a little pink salt and/or herbal teas. Lemon juice has very little calories, but is rich in electrolytes minus sodium. The bit of pink salt adds that in. The longest I’ve done so far is 10 days. It wasn’t that hard after like the 3rd or 4th day, and towards the end, I felt like I had more energy, was more awake/aware, and needed less sleep to function well. (Also had some interesting and intense spiritual/guidance dreams).
Lost 56 lbs. since May 1st – Aug.16 doing strict intermittent water fasting and only Low to No Carb meals. Started w/a 8 Day Water Fast and done a few 4-5 Day Water Fast besides intermittent fasting schedule. Start 5/1/2023: 60 yrs old, 6′-0″, 250 lbs. Currently 8/16/2023: 194 lbs. Take a Complete Multivitamin and drink one Gatorade Zero everyday from the start.
Hi Nic, could you do a article on dry fasting in the future? I know that it is promoted in some niches of the youtube health and fitness community, and I see a lot of anecdotal reports about impressive improvements in health and body composition, but I am unsure of the science and would love to see a qualified analysis! Especially since you tend to hear that it seems to be safe and more effective than water fasting etc. – thank you for your work, it‘s really fascinating.
My experience is 3 days of runnup and get in to ketosis ( happens within 2 days now ) and then i go for 7 straight days and extra if i feel like it .. for losing weight this is perfect .. 7 kg lost and before any averse effects happen you go back to eating. I noticed that getting into ketosis happens way faster then when did my first fast . And also les food on the mind my first fast i was obsessed with perusal competitive eaters 😅 and i was planning all kinds of feasts for after the fast .. 😂 it amazing if you are working on a cookbook 😊.. and having a day job helps too .. makes it so much easier if you have something to do .. start de prefast on friday and fast the the rest of the week . Edit : only thing i supplement is pottasium/sodium salt after day 4 .. and lots of green tea with ginger or whatever blends feel nice
I take Magnesium, Sodium and Potassium daily during fast. 400mg, 500mg and 3g. Be careful not to take too much sodium as some daily recommendations suggest. There are lots of different information about the amount of sodium needed a day. I think it’s best to stick to the low side. The hardest is how to take adequate potassium as you cannot take all 3g in one go since potassium concentrated is not good for you and why pills only comes in 99mg. I put in 2g of potassium chloride in water (1g potassium) and drink over time 2 to 3 times a day. I stick to short fast of 3 to 4 days but vary my fasts to different length is important so the body do not adjust to going long without food or your body will hold more fat in anticipation you won’t get food for a long time.
Hi, thanks for the article! I’m currently on day 3 of a 5 day fast. I have done 5 day water only before, and water only plus 1 cup black coffee, and my first 5 day fast was with Valter Longo’s FMD pack. This time I’m being less strict and allowing some milk, apple cider vinegar, tea, coffee and marmite in hot water. May have some olives or avocado on latter days. I’d like to think that as this is <200kcal per day I can still get the various fast benefits - I would love to see a article on that! Thanks I’ve been doing google searches and looking at journal papers that come up but haven’t found much that’s on humans oppose to mice/rats
I think people should think long and hard before doing a long fast. If the goal is health/weight loss, consider that multiple shorter fasts equaling the same total length should actually prove more effective, not hamper your metabolism as much long term, and have a lower risk of serious complications. Hyponatremia and dehydration can kill quickly and can effect your decision making, sneaking up on you, especially dangerous in hot weather, when alone, or in remote areas.
I drink 1-2 cups of coffee daily in my normal diet. On day 1 and 2 of water fasting I had 1 cup of coffee but was sensitive to the stimulation on day 2. At day 3 my taste changed and I no longer enjoyed the coffee and could not tolerate the taste of my stevia. I drank my tea with salt and a touch of spice for a “soup” in the evening but by day 4 and 5 I could no longer tolerate the taste of the spice. I used Prolon for the pre-feed and the re-feed days.
I am interested in trying a water fast but have many questions/concerns and looking for feedback: – I do not usually have a lot of willpower when very hungry. How many days does it take to get past this? After a week or so, do you just not feel hungry anymore? – Significant calorie restriction really destroys my energy but also my ability to sleep (in part from being hungry). Does this also pass? – I have a cognitively demanding job where I have to think clearly. How does a fast affect this? Is it also something that is tough for a few days and then improves?
I started a waterfast, currently I am in my third day as I am writing this. I will make a report by the end of each day and update this post through out my journey. Currently I planned to go for at least 30 days. Afterwards I’ll see if I will go for 40 days and more. Day 1: I felt good, I didn’t feel any challenges and I started to feel more focussed and motivated Day 2: Woke up after good sleep, I felt motivated through out the day, towards the end of the day my body was craving for food, starting to feel a little weaker. In the evening as I was getting to sleep I felt an electric shock through my brains. It literally felt like I had a spiritual reset. Day 3: So far the hardest day physically and mentally, I woke up with a clear mind and feeling good, but through out the day my body is getting in survival mode, a little dizzy nothing extreme or crazy. I probably layed too long in bed scrolling through my phone and nonsense. I have noticed I have to keep myself productive. After drinking 2 glasses of water I ‘m feeling much better. Water is now becoming my fuel. Drinking hot water is even better. I am mentally strong. Even though this is the hardest day so far, I am also become mentally stronger. I can feel my body reacting and changing. At this point I can see myself achieve this mission easily.
I’d been reading and hearing about fasting experiences, in particular that ‘the hunger disappears,’ which I wasn’t sure what to make of. So I figured; ‘I, too, have a body. Let’s try.’ At the time, I was into 16/8, and had noticed how my hunger followed my habits. I.e. I got hungry when I usually ate, but if I stopped for a few days, I stopped getting hungry at those times. So I figured I’d make things easier for myself in the week leading up to my then-planned 7 day water fast, by increasing 16/8 to 20/4, thereby reducing the amount of time I’d be hungry. But I was a naïve fool, who’d recently read about some tribe in the amazon somehow subsisting on 200mg salt per day, and had /that/ in mind when considering salt intake. Potassium? What’s that. I mean, I knew its function in the body, but where do you even buy /potassium/ salts? So I didn’t get any. I think we can all see where this is going. Anyway, the first day I’d describe the hunger as ‘half a headache’ in how displeasing the experience was. I.e. Easy to ignore, but annoying to experience. I had the weirdest feeling in my jaw muscles; I’ve felt aches of many types before, but this was distinctly unlike anything I’d ever felt. It wasn’t pain, so I shrugged it off. The second day I’d describe the hunger as ‘quarter of a headache.’ Half as annoying as the first day, and even easier to ignore. The weird feeling had now migrated from my jaw muscles to my quadriceps. I wondered whether it could be exercised away, so I did a few bodyweight squats.
I just finished a 17.5 day water fast… goal was 21 days but ended sooner because I was very weak; hard to mange electrolytes and vitamins. reason for fast was to get rid of fatty liver, lose weight, and help reduce insulin resistance. here is my protocol: 1) 2 day before fast starts do a fat fast (only eat fat and 40 grams of protein to get yourself in light ketosis before you start) 2) 2 days before fast overdose on fat soluble vitamins seeing you will not be able to take them once fast starts 2) day 2-5 use activated charcoal to remove dead gut bacteria to prevent headaches from toxins in the blood 3) take fasting electrolytes in warm water to get your electrolytes 4) test blood morning and night for blood glucose and ketones (I use keto mojo device; cost about 50 bucks and strips cost 2 bucks a day) 5) take trace mineral and water soluble vitamins once a week to make sure you get enough 6) walk/sit in sun for 30 to 45 minutes a day to get vitamin d my issues was the last few days I was getting very weak due to electrolytes… my stomach got upset every time I took them … couldn’t manage
I have done several extended fasts, and I disagree with the characterization of “problems” (such as fatigue and insomnia). Most of those mentioned are simply part of your healing process. If you fast, you need to be calm, when you exercise you will indeed feel fatigued! You will need much less sleep so you may mischaracterize this as insomnia.
I always stop fasts after around 76 hours, because the keto breath waking up is just too unbearable. Also, I don’t want to think about refeeding. The way I initiate it is by setting a timer for 60 minutes when I feel hungry, and lying to myself that I’ll have a snack when that timer goes off. But then I just keep doing new timers whenever I feel hungry. After a while ghrelin stops bothering me. On the day I eat it’s nothing crazy, mostly keto, but since I’m trying it vegan style currently I eat nuts, cabbage and cauliflower dishes. I’m not too afraid of onions and carrots even though they have some carbs in them, but for soups it’s pretty essential.
I have been seeing some amazing benefits with a carnivore way of eating and want to do a 7-21 day water fast. I’m wondering if doing bone broth for the first day or 2 and then small amounts of fatty red meat (increasing the amount daily for a few days) would be a good way to break the fast without eating veggies or carbs. FYI, I still have about 50-60 lbs of fat to lose, so even a 21-day fast doesn’t scare me on the length.
SO here’s what i do when i start a 1 week or 2 week water fast. Make sure you’re medically fit, no infections and not on any medicine. 3 days before stopping food intake try to eat mostly plants or fermented cabbage and no fried meat as your last meal will stay in you until you start eating and meat rots in your gut but plants ferment into vitamins. Drink at least 1 liter of water, any kind of tea is acceptable, you may take grains of hymalayan salt once a few hours if you feel fatigue that’s your electrolytes going down and this is a solution for it. Do not over exert your muscles because this will lead to a decrease in muscle mass instead of fat mass. Muscles are more easily and faster turned into energy than fat so in a crysis of energy the body will break down your muscle mass for energy. Simple aerobics are good, stretching is good. The re-feeding process starts for me with a grapefruit or something similar, avocados are also good.
I’ve seen many researchers recommend preparing for a water fast by eating lower carb/keto prior to the fast. Also breaking the fast with protein (and easy to digest protein shake or broth/collagen), then well cooked vegetables with a protein source or a soup style meal. Plus fats such as olives or avocados
I’ve fasted for about one month’s time, 30 days, over the last 13 months, but never longer than 5 days. It would be crazy for someone to start by trying a 5 day fast, as I first did. A few shorter attempts would help with acclimation to the experience and dialing in electrolytes, which should include sodium, potassium, and magnesium. Optimum daily amounts for those are tricky to identify; even researching decent guidance I keep adjusting that. Refeeding after a 5 or 7 day fast is no problem; it’s my understanding that real risk applies to longer fasts. Even if extreme weight loss is a goal people should consider rotating shorter fasting periods, alternating a 2 or 3 day cycle. To maximize autophagy and minimize impact 5 days seems ideal; this research shown clearly supports why. For a lot of people starting way back with a limited daily eating window would be best, not even one meal a day but two instead. Fairly intense hunger and energy disruption is normal early on.
1) Before fasting 3 days to a week of meat only, 2) Drink plenty of water and take electrolytes, mostly sodium, as your body will lose enormous amounts of sodium in the first 8 days of fasting. Magnesium and potassium are necessary, but don’t over do it, too much potassium can cause heart problems. 3) Breaking a fast requires more care the longer you fast. Three days or less just use meat, eggs, and fats. Avoid refined carbs at least for the first few hours after breaking your fast. Longer fasts I recommend breaking your fast with bone broth and not adding solid food till you have been drinking the broth for approximately of one third the time you fasted. Ease into food with gentle things like boiled eggs and small bits of meat. Nothing hard to digest like raw vegetables till it has been about half the time you fasted. I don’t ever recommend eating refined carbs and sugars again, but definitely not till more than half the time you fasted has passed. I had high blood pressure before I started fasting. It is never high now. Good luck and God bless.
Saved by the bell! I am on my fifth day with water fasting when this came out. I am afraid that I did not do the preparations this way, but ate fibre rich and protein heavy last day before. However I was curious about the refeeding since I have not done it proper earlier and now I have a plan! Once I even broke fast with burger and fries I am shamed to admit… but not from McDs! I do this personally to lose weight, as a ritual to end my summer holiday and to “control” my IBS symptoms. Feeling good at the moment and considering aiming for 8 days or more, but we have a small baby and work starts so this hasn’t been the best timing anyways, but I am happy it has been working out so far. Btw, I am curious about diet sodas and artificial sweeteners during fasting. I wonder if there is research about this. I am so happy about your content because I feel 90% of fasting content is shady or anecdotal at best.
I have done a long term water fast every year annually since 2020. The first 3 were 21 days each, and the 4th this year was 25 days. This article purports to guide people on the “best way to water fast”. My question for the maker of this article, have you ever actually done this yourself? No offense to you, but I ask because it seems to me like a lot of people opine on this subject without ever having any personal experience with it themselves.
Can you make a article on refeeding syndrome? I assume slowly increasing calories like proposed in this article is already enough to prevent that. But I am still curious about it, especially in the context of fasting and doing it at home. Most information about it are for people with diseases or involuntarily starved people with a BMI < 18.5 and is targeted for medical personal and recommends perusal electrolyte levels in the blood, which is pretty hard to do at home. I'd be more interested in the symptoms instead, so you can notice if you are in danger. My guess would be that it's the symptoms of hypophosphatemia, but I am not really qualified in that field. I find it generally confusing, that phosphate are seemingly so important there and pretty much neglected everywhere else. "Electrolytes" usually mostly means sodium. Next up is potassium and maybe calcium and magnesium. Even in medical electrolyte solutions like Ringer's solution there's no phosphate.
I truly enjoy your breakdowns, and how accessible you make the information for the general population. I know this isn’t quite your normal article, but I was wondering if you might be able to breakdown the studies and science Lindsay’s talking about in her article here (I’ve been told links don’t show, so just copy and paste FI_XNfQau1U into a YouTube search bar and it will bring up the article as the first result). She’s said a few times that she and biochemistry are not good friends, and I am quite curious about the deeper breakdown of the studies she provides an overview of regarding the Tully monster.
In my experience, the refeeding does not take more then 2 days no matter how long you fasted. And it does not make a difference if you consume coffee or not. Sport is also really helpful just keep it at a moderate level. Drinking bone broth is a must if you do sport. I do feel the effect if I don’t consume any form of broth. The effects I can’t avoid is having chills and fatigue, no matter how I fast, but knowing that I can counter it (coffee or mate helps).
Water fasting is ok, but Dry Fasting (no food or water for more than 24 hours) should be considered advanced fasting that gets greater results. Cole Robinson on youtube is the fast master, and knows more than anyone else about fasting. Studies are one thing, real world experience is quite another. My experience with dry fasting has been wonderful. The health benefits amazed me. Now I’ll practice this for the rest of my life.
Nic maybe do article based on fresh juice fasting (mostly green leafy/veg) ie doc article Fat Sick nearly Dead. I did 3 wk water fast. By end was weak but not hungry/interested in food. Refeed was fresh veg juice (min fruit) then bit of fruit. I had electrolytes only to replicate saline IV vs expensive brand name drinks. MD was perusal due to other health issues. I felt great but would do longer refeed. I don’t get a lot of calories and mostly clean plant based. My blood profile and vitals were good but as I’ve caved to pressure to add some animal products and powders my gut health and gen feeling has gone down incl blood. Only correlation not causation but def my experience and similar in past when I’ve done same. I’m going back to real food plant based. For me it seems to work. Sorry for diatribe. I tried to keep short. ✌️🌏
I’m guessing a beer fast is not a good idea?:eyes-purple-crying: I would like to learn about all other types of fasting. I’m lean with a poor appetite. I used to believe fasting was a toxic cleanse, although I know this is a myth. I’m particularly interested in fastingfor anti-aging and health. Is minimal food intake at all equivalent to a fast? If so, fruits and veg over pasta and protein? Thanks.
I’d be most interested to hear your take on protein ingestion (nitrogen bal etc) during a fast. I use 40g protein on 50kg person (whey, canned tuna) to avoid hair loss and muscle loss. I did a 14d water fast a few months before covid and had extreme hair shed for months after. Lost 50% of hair density. It’s coming back in (spastically) so makes sense to tie it to an event rather than genes. I blame the fast tho it could have been covid issues or some combo. The protein does not seem to take me out of ketosis but perhaps it is mucking up other things? I started using fasting to combat future parkinsons and cancers which run rampant in my family. Ive already had years of electrical misconduct which seem best controlled by low plant diet. I also walk 5-8/hrs split AM, PM on fast days. Excellent appetite suppressant.
After four days of fasting while continuing to work the fatigue and inability to concentrate is such that I cannot honestly take my employer’s money, and usually break the fast. Timing the fast to end over the weekend is a good strategy. I discovered that lo salt has what is considered to be a good ratio of sodium to potassium. The taste is however quite unpleasant, and mindful of Dumbledores experience on the cave island.
Hyponatremia is not so unusual IF you are going to do a CYCLE of water fastings in a short-mid term. A normal overweight person have reserve of sodium to consume in a mid term fast. BUT if you have depleted your reserve of sodium with previous fastings (short or ‘rollings’ kind is enough) you are at risk for hyponatremia if you’re going to do a prolonged fasting. Went there, done that. I’m in the fasting ‘thing’ since 2014. Sodium is a life saver if you do ‘fasting’ as a tool for life, or as a massive weight loss tool. With SAD you have ENOUGH sodium to endure a prolonged fast, of course. BUT if you’re in a cycle of fastings – at some point you have consumed that huge sodium reserve you had. Then if you drink water without supplementing with sodium you are at HUGE risk of hyponatremia (i’m talking for the 10+ days of EF, not the short ones). Probably those oldies were salt depleted in the first stage, for the sodium BIAS there is for the CV connection. Then fasting has consumed all the sodium left, and then here you have the hyponatremia problems. At max an adult body store 70 gr of sodium. But the healthy minimum is not so low one can think. Blood itself has to be salty. Now i’m 8 days in a prolonged fast. Love your content.
So adding an electrolyte supplement would make water fasting less detrimental? I can see that. I use intermittent fasting as is and honestly when I’m up to longer fast windows I’m usually not that hungry. Can focus on something else. I get the concept of water during a fast to prevent dehydration. So do you think fasting would help with nonalcoholic fatty liver disease? Why does it say if you have kidney or liver disease not to water fast? I thought water was the easiest thing for your body to process.
those table salt that has less salt are close to 50/50 sodium chloride and potassium chloride with a small amount of magnesium and iodine as well i just yolo 1 teaspoon of it in 1.5 liters of water drink when thirsty never do more than 3 days, 0 point whatsoever (unless you care about fat loss or something ) IMO the only good reason to fast is to reset your appetite if you feel like you overeating or for mental clarity boost at least that’s the only good reason for me
Native americans in the 1700s would drink a concoction of liquified animal intestines before eating if they had gone more than a week without food. This was studied and found to be a very crude form of Probiotics and works better than modern medicine. The enzymes in animal guts would keep them from getting sick and throwing up any food they ate after the long fast.
I have been doing random water/coffee/pink salt “short fasts” for the last year in tandem with low carb & exercise. I have bottomed out at my optimal weight, and now my doctor says I am “slightly anemic.” This is common from my understanding. Looks like it’s time for me to increase carb consumption 👍🏻 My “adverse events” were blood glucose levels going < 60 between 4-5 days into the fasts. I would lose a lot of energy and breathing became laboring. This is when I would break my fast. The more weight I lost the sooner my blood glucose would get this low.
Is it possible to do this without losing a significant level of weight? The weight number you cited in your article will probably kill me as it is a substantial portion (40%) of my weight. I want to implement some of these procedures for the health benefits but I don’t want to risk my health. I am not underweight.
I’m done 100’s of 36 hour fasts and many multiday fasts. I think the fasting guidelines presented are strange at best. There is no reason to lower food consumption before the fast, doing so just makes the fasting more difficult. Maybe if you are avoiding all carbs, and getting into ketosis, reducing diet before the fast could be helpful. Once fully fasting though, getting into ketosis is pretty quick, maybe two days. During the fast, some things like salt and a bit of apple cider vinegar can be helpful. Early on in a fast a lot of water is shed and keeping up sodium levels can be helpful. I’ve also found there is little reason to back off of exercise, although some exercise can feel sluggish. The longest I’ve fasted is 10 days, so maybe it is different at some point. In general my strength actually improved during a longer fast. However, I did avoid pushing to the point of exhaustion. Refeeding tends to be natural. After the 10 day fast it took a few weeks before I eating a much as before the fast. On shorter fasts it is more like a meal or two.
great timing, I just started a 5 day water fast today. I’m no stranger to intermittent fasting, I have done 3 day water fasts on multiple occasions this year, my goal is to lose weight. I have a question about supplements, will 1.8g of taurine with 3g of HMB daily break the fast? I also plan on having about a teaspoon of olive oil each day, as well as electrolytes (sugar/sweetener free of course). Would you skip the supplements and oils in order not to break fast? I googled around a bit and it’s said olive oil shouldn’t break fast since it’s pure fat and only carbs and proteins break fast..
@physionic i would love to be able to message you an ask you a couple of questions regaurding mitochondria dysfunction regaurding cancer and prevention. My family is riddled with cancer an most males die young bit the more i reasearch the more i think is it just the diet and cultural habits that is being passed down in the generations (i.e monkey see monkey do) or dose genes play a major part ??? Thanks for all you do
I’m 53 and 6 months ago was diagnosed type 2 diabetes. I cut all breads, pasta,rice and processed foods. I eat more fiber, fish,salads and beans and eggs. I also only drink water and maybe 2 cups coffee a week now. In 6 months I’m down 42 pounds! Can’t wait to see what my A1C level is now! Also I do feel alittle better and my legs are starting to look better. Lastly I’m hardly ever hungry anymore. Can I also do this fast? My goal is to put my diabetes into remission and keep this lifestyle.
Thanks for the great article. Im a mom of 3 son. Now is my first water fasting experience. I had my last dinner yesterday at 8 pm, and I’ve already surpassed 24 hours. Surprisingly, I feel energetic and not hungry. I’m delighted to hear that bone broth can be very helpful. I hope I can complete 72 hours. Wish me luck!
Couple of questions 1. How much water do you intake on a water fast 2. Do you still workout? 3. I have Ulcerative Colitis so the benefits here particularly for inflammation, immune system and gut health seem fantastic. I presume I should consult with my consultant at the hospital before attempting this? I may try 24 hours first anyway.
I started Monday I am 25 years old and really wanted to try fasting because I have been having a lot of bloating in my stomach (I love food) and wanting to get back in shape as a former track runner i just wanted to get a restart on my body I also eat healthy but also have my days where I want something bad but after this fast I want to be able to start fresh before the new year comes. it’s Day 2 I feel good just hungry but hopefully I still feel good by the end of this and for anyone that’s curious I am a big weed smoker I only use my glass bong when I smoke and I feel fine I cut back alittle because I know I am fasting but 2 hits out of my day and I feel good but that’s just me I hope everyone has a good holiday and a new year 🫡
It’s good to know that water fasting delivers profound benefits, from activating your immune system and stem cells to getting rid of garbage, and so much more. You can still drink your black coffee, green tea and fruit juice. However I’ve never tried Water Fasting and i’m excited to give it a try. Thanks for the great and useful information Dr.Nick!❤👍
I love your info Dr Z! THANK YOU! I decided to do a water fast, have been preparing, and starting today for 3 days. First one ever, but I have done cleanses and such. I just wonder if bone broth and electrolytes powder with stevia will stop the healing. Thank you for all you do, and I love your newsletter too!
I am currently eating raw vegan, so I would not be using bone broth or some other things you mentioned, but you are providing valuable info. that I can use. I am doing a 48 hour water fast right now, and I will be avoiding any salt, or electrolytes though. I did my first 48 hour water fast just last week and I felt amazing afterwards, so I decided to do another one.
I’ve been perusal many YouTube articles about water fasting, but none of them include information on how to properly intake water. Is there a specific time or manner of drinking water during a water fast? Additionally, what is the recommended daily intake in liters, considering concerns about excessive water consumption affecting blood levels? What discipline should be followed in terms of water consumption during water fasting? Could it be that i missed some information regarding water discipline during water fasting?
Good advice, I noticed by experience that it’s best to cut out coffee and chocolate a few days in advance before the fast. I find it easy to fast two days but it’s hard to fast for the 3rd day for me, I also can only fast in the summer when it’s hot I can’t fast in the winter since my body temperature drops
I have done water fasting since 2022. It works wonders for the body because of autophagy and ketosis. It cleans the body and you burn body fat. Make sure to do it max 3 days in row. Water fasting for 4 days or more makes the body use your muscle mass as energy. 3 days is the sweet spot. I normally do alternate fasting, which is spending an entire day with only water and the next one I eat as usual or water fast for 2 days.
As I do this fast, I start to wonder… how are we suppose to eat food? I’ve struggled with over eating and weight gain all of my life. I did this 3 day water fast 12/14-12/16 and I redid it because I ate raisins and wanted the full effect. I started this time around on 12/22. I’m on day 4 as I’m asking for guidance from my spirit guides if I should continue. However, I don’t feel hungry. A little tired, yes. But not hungry. As I wonder, how are we suppose to eat food? I remember reading in the Bible about fasting for 40 days and 40 nights. I’m starting to realize, it wasn’t that hard. The hunger pains will subside. Yet, I still have this question: how are we really supposed to eat? How were we created to eat? It’s obviously NOT 3 times a day. Any expertise is welcomed! World peace to you all!
This isn’t a water fast. You don’t drink bone broth, and you don’t drink electrolytes on a water only fast.. especially not bone broth, bone broth has protein and calories in it, which breaks the fast. Don’t waste your time drinking bone broth. Why bother going through all the effort and discomfort to fast, when you’re not really fasting 🤷♂️