Water Fasting Advantages, Risks, & My Private Expertise

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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 in addition 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 have to emphasize that that is MY expertise. Whereas fasting is mostly thought of protected for brief quantities of time, not everybody can or ought to attempt it. What works for certainly one of us won’t work for everybody.

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That is what labored for me.

What’s Water Fasting?

Because the title suggests, it’s fasting whereas solely consuming water. Nothing however water. Natural teas, black espresso, calorie-free drinks, and dietary supplements are usually not a part of water fasting. Simply water. You possibly can add in Himalayan salt to your water, which is useful to keep up electrolytes, particularly within the first three days whenever you lose quite a lot 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 may pace up autophagy.

If it sounds powerful, I can say from my expertise, that water fasting is far simpler than different varieties of fasting (bone broth, juicing, and so on.), that are extra dietary modifications and never fasting. The outcomes are way more profound with water fasting than different fasts. The sort of fasting can be referred to as block fasting or long-term fasting.

How Lengthy Does a Water Quick Final?

Water fasting can fluctuate in length. Brief-term fasts of 24-72 hours are thought of protected for most individuals. Extended fasting contains fasts of 5, seven, and even forty days. I began with a shorter quick of 24 hours to start after which labored my means up. Now, I usually do a five-day water quick as soon as 1 / 4 and an extended seven-day water quick to start out 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 not directly.

However in trendy 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 filled 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 way more, transfer a lot much less, get much less daylight, and have way more synthetic mild publicity. The percentages are usually 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 really felt extra psychological and religious advantages from it than I used to be anticipating. Now, I be taught way more in regards to the psychological and kind of emotional aspect of it.

The Advantages of Water Fasting

Though I’ve researched a number of varieties of fasts (intermittent fasting, fasting mimicking food plan), I made a decision to experiment with water fasting due to all the advantages consultants have found.

Research present many optimistic results of fasting, together with:

It creates autophagy within the physique
Lowers age-induced irritation within the physique
Reduces oxidative harm
Lowers NF-kB activation
Boosts the immune system

What’s Autophagy?

Autophagy actually means “self-eating”. Primarily, throughout autophagy, the physique recycles previous components to create new components.

Analysis exhibits that autophagy is a key a part of the physique’s means to detoxify and regenerate itself. Fasting and high-intensity train each stimulate it. Even intermittent fasting can have advantages, although the largest outcomes appear to return from longer-term fasting.

Research have discovered that autophagy can result in decreases in threat of most cancers, coronary heart illness, and Alzheimer’s. Different research discovered it may 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 harm correlate to early demise, whereas lowered ranges equate to longer life. Individuals who reside to be 100+ years previous share the frequent 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 problems, together with autoimmune ailments. These embody Hashimotos, kind 2 diabetes, Alzheimer’s illness, coronary heart illness, and different auto-inflammatory problems.

The researchers discovered that BHB is produced by:

Fasting (simplest)
Excessive-intensity train
Caloric restriction
A ketogenic food plan

Cut back Most cancers & Coronary heart Illness Danger

Rising analysis exhibits a hyperlink between fasting and lowered most cancers threat. That is possible because of the two components listed above: elevated autophagy and lowered oxidative harm/irritation.

Analysis additionally exhibits that water fasting could gradual or halt tumor progress, in addition to enhance the chemotherapy results and scale back the unintended effects. This makes it doubtlessly helpful when mixed with typical most cancers therapies.

One more research discovered that water fasting can assist defend the center towards harm from free radicals.

One physician I spoke to claimed that 1-2 five-day water fasts a 12 months might scale back most cancers threat by greater than 90%! Even when the outcomes aren’t that dramatic, I made a decision it was price a attempt.

Enhance 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 swap” 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 your entire system,” in line with Dr. Valter Longo, Professor of Gerontology and the Organic Sciences on the College of California and creator of The Longevity Weight-reduction plan.

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.

Enhance Mind Operate

When fasting, the physique switches from burning glucose to burning fats. As a substitute of glucose, the mind makes use of ketones for gasoline. Ketones are largely thought of a extra environment friendly gasoline for the mind. Because of this, 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 one of these quick for anybody else; I’m simply sharing my private expertise. Anybody contemplating it ought to do their very own analysis and discuss 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 superb factor as a result of, truthful warning… the primary few days of fasting are usually not enjoyable. In any respect. However in addition they aren’t as unhealthy as you may suppose.

A number of days earlier than I begin, I deal with consuming much more inexperienced veggies, consuming water, and taking dietary supplements (they aren’t allowed on a water quick). I additionally make sure that my electrolytes are up with do-it-yourself 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 judge the consequences 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 via 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 larger ratio of ketones: glucose in mmol/L throughout fasting to indicate autophagy. If 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 system. Of all of the exams, I think about this one the least necessary.
Intestine Testing – I examined my intestine utilizing Viome earlier than and after to see if there have been any dramatic shifts in intestine well being.

What Type of Water on the Quick?

Since water is the one factor consumed throughout the quick, it’s necessary to verify 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 desire to make use of distilled water whereas fasting as a result of it’s freed from all minerals.

Electrolyte depletion is among the larger 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 necessary throughout a quick. Consuming an excessive amount of water could cause issues, as can’t consuming 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, ought 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. Additionally they suggest skipping deodorant. Others say that ordinary exterior merchandise are positive.

Since I make a lot 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 day by day and didn’t discover any damaging results from this.

Dietary supplements aren’t allowed on fasts. As I discussed, you may add high-quality salt to your water or use Epsom salts. This helps you steadiness electrolytes 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 related, 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 straightforward 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 straightforward. I went to mattress round 9 PM that night time and obtained about 10 hours of sleep.

Day 2-3

These center days had been tough. I used to be nonetheless hungry (clearly) but in addition had fatigue and slight physique aches. I additionally obtained chilly, possible because of the modifications in T3 that naturally occur throughout fasting. So, I spent quite a lot of time on the sofa with blankets these two days.

I wouldn’t say lately had been as unhealthy because the flu (although it’s been a very long time since I’ve had it), however they had been tough.

Days 4+

I beloved 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’ve got extra time because you don’t must 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 of a cleaner and more practical gasoline for the mind by some consultants. I’m guessing the psychological readability got here from the elevated ketones.

The one criticism I had throughout lately was itchy pores and skin. From my analysis, this could be a frequent response to fasting and weight reduction, however an Epsom salt tub alleviated it.

Breaking a Water Quick Fastidiously

Surprisingly, if not accomplished accurately, one of many largest threat components of fasting could be the return to regular consuming. The longer the quick, the extra necessary 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 steadiness. In actually excessive instances, it may be deadly, so breaking the quick accurately is VERY necessary!

Sources suggest beginning with broth, mushy cooked veggies, some light fruits, and fermented greens. Meat, fish, dairy, and uncooked greens are all a bit of 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 appears to be like a bit of bit like this:

Day 1: Broth, mushy cooked veggies in olive oil, avocado, berries, and sauerkraut (All of it tasted superb!). I usually break the quick at night time and hold 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 dietary 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 superb! 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 verify 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 seen from my quick had been:

Weight reduction – Though this wasn’t the principle cause I experimented with water fasting, it was a fantastic profit. Once 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 possible 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 obtained as little as the 50s however has normalized and is constantly 71-73 each morning, even now that the quick has ended. I exploit this steady glucose monitor.
Thyroid ranges – My thyroid antibodies had been already low however obtained even decrease after fasting. All different thyroid hormones stayed the identical or improved.
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 in the future by simply proscribing carbohydrates.

Who Ought to Not Water Quick

Briefly, 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 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 combination. 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 youngsters generally select to “quick” for one meal slightly than eat a meals they don’t love or in the event that they aren’t hungry. This encourages them to hearken to their our bodies and solely eat when hungry. It isn’t the identical as an prolonged quick, and kids ought to by no means limit energy for prolonged durations of time.

That stated, children usually don’t need to eat a lot when sick, and so long as they get sufficient fluids, that is usually thought of okay.

These With Medical Situations

Anybody with a well being situation or continual illness ought to discuss to a health care provider earlier than making an attempt any main dietary change, comparable to fasting. These with gout, kidney problems, consuming problems, or diabetes mustn’t quick except below direct medical supervision.

The Backside Line of Water Fasting

I’ve had a optimistic expertise with water fasting. Though the primary few days are a bit of tough, I actually recognize the advantages it has on my well-being. I’ve continued to finish fasts each few months and full one longer water quick originally of every 12 months. I’ve loved the psychological readability and the bodily advantages every time.

Have you ever ever tried a water quick? In that case, what was your expertise?