24 Hour Fast: How and Why
A 24 hour fast is a simple concept but with far reaching effects and benefits. This short article will highlight why and how you should engage this concept for health and longevity.
The WHY
You own an inherent ability to be energy efficient and lean. Our caveman bodies have a built-in mechanism that allows us to go many hours and yes even days without food as a tool for survival. In today’s world with abundant food everywhere, Americans culture dictates that we overeat all day long. We were once taught that breakfast is the most important meal of the day so eat from sunup and well after sundown. This practice of always having calories in your belly drives the inflammatory response as your body creates oxidative stress as it digests food. Most notably it is the digestion of carbohydrates that drives the lion share of oxidative stress.
When we don’t have food in our belly the body senses this and enters a “clean out” process (autophagy) where is removes damaged cell parts thus making the cell more efficient and more energetic. This fasting process has been recently studied and repeatedly shown to provide an array of benefits for our body.
The EFFECT
The following is a concise listing of changes that occur as the result of fasting:
- Liver enzymes become more efficient at burning more fat.
- Weight loss is easier and regaining weight is very unlikely
- Brown fat % increased which is hugely beneficial for weight loss
- Energy: Steadier energy levels. No post lunch drop in energy.
- Blood sugar reduction - helps to reverse type 2 diabetes. Greater insulin sensitivity.
- Insulin sensitivity is restored. Cells show normalized response to insulin.
- Brain: better norepinephrine and dopamine production sharper thinking
- Heart: reduces inflammation and thus heart disease risk. Less plaque buildup.
- Heart: lower triglyceride and cholesterol levels
- Growth Hormone production increased thus slows the aging process
- More liberty in what you eat, more liberty for cheating
- Improves eating behavior and mood
The HOW
Mentally preparing for your 24-hour fast is step one. Pick a day on your calander for your first fast and stick with it. Most people do well with starting their fast after dinner is over and breaking the fast the following day at dinner time (24 hours later). It is key that you build your way up to a 24-hour fast. Start with mastering 12 hours, then 16, 18..etc. It might take you several weeks to master a 24-hour fast. Remember, its OKAY to feel a little hungry! You will get to eat again and there is plenty of food available. Most people report the hunger comes in waves. If you are feeling hunger on hour 18, give it some time and chances are the hunger will dissipate. If you are experiencing extreme hunger and symptoms such as dizziness, faint, or foggy headed, discontinue the fast, and plan to try again in a few days.
The feeling of being “hungry” is a good thing as it represents that our body is making ghrelin, a hunger hormone that stimulates growth hormone, vascular health and other benefits. Being hungry means your body is engaging autophagy – cellular clean out. That's hugely valuable so learn to embrace and enjoy the wonderful sensation of being hungry. Attitude is everything.
Here is what you can consume during the 24 hour fast:
- Water
- Black coffee
- Tea (unsweetened, no calories)
Here is what you cannot consume during the 24 hour fast:
- Food- any amount of calories will end the fast. Yes, that unfortunately even means a splash of creamer in your coffee.
- Lemon/Lime water
- Supplements that contain calories such as fish oil
Ideally during a fast you do not take supplements such as vitamins or herbal extracts. Our goal is to put the bowel at rest. If you are prescribed medication or hormones then definitely continue these elements during your fast.
How Often: This can vary, however we typically recommend a 24-hour fast once per week or at minimum once or twice per month. It really depends on what issue you are trying to address. If you are a diabetic or have insulin resistance, then your need for fasting is greater and you should talk with your clinician about engaging a 24 hour fast twice per week. If you are simply engaging fasting as a habit for longevity then consider a 24 hour fast once or twice per month with longer fasts of 60-72 hours once per quarter. A long fast requires a little more discussion beyond what is presented here so talk with your clinician before engaging that.
Final Thoughts
- Continue taking any prescribed medications during your fast
- Drink plenty of water. Ideally half of your body weight in ounces or MORE. A fast will lead you to urinate more so replace fluids aggressively.
- If you are under an extreme amount of stress and sleep quality is poor, it’s not an ideal time to engage in a 24-hour fast. A 24-hour fast can add too much stress on an already stressed-out physiology
- If you are diabetic, monitor your blood sugar carefully! If you are taking any diabetes medications, you must consult with Dr. Huber or Chelsea before engaging in a 24-hour fast.
- If you engage in 24-hour fast weekly, taking a mineral supplement (Full Mineral Jacket on HippEvoshop.com) is a great way to keep your minerals optimal. Mineral losses are typical within the first 24 hours of fast but this is easily replaced.
- I recommend fasting on a day that are busy with a full schedule so that you are not distracted by your desire to eat. Keep moving.
- PLAN the exact meal you will end your fast with. Don’t leave it to chance. Ideally it is a good-sized portion of meat and plate full of vegetables. Eat a modest meal and then wait 20 minutes. If still hungry then go back for seconds but avoid the tendency to gorge yourself. Reward your body – don’t punish it by stuffing it to the fullest.
ENJOY this life preserving process. A 24 hour fast should not be feared, and anyone can easily do this. Get your mind right and have your motivation for doing it clearly stated. If you fail on your first attempt, who cares? No big deal. Learn from the experience and try again, and again. Once accomplished you will realize how easy it truly is.
