During my fitness career I have encountered my fair share of fad diets. Sometimes common sense and intelligent investigation are needed in order to differentiate between truth and falsehood. Other times, the scientific community rallies behind a concept that is proven to deliver undeniable results. In the case of fasting, science and religion have finally found common ground.
Recently, Intermittent Fasting and Fasting have become quite popular. I’ve been practicing Intermittent Fasting for years, before it became mainstream. Most days of the week I skip breakfast and have a late lunch. Once a week I fast 24 hours between meals. I know from personal experience that making it part of my lifestyle has played a big part in maintaining my health and my physique. Intermittent Fasting (or skipping meals, as we used to call it back when it wasn’t so popular) is one of the most effective ways to stay in shape. Please don’t misunderstand: I’m not advocating for long term starvation and unhealthy eating habits. Outside of the fasting schedule, my nutrition encompasses a plethora of nutritious, healthy, organic foods, and I consume all the calories necessary for my very active lifestyle. I teach aerobics and body sculpting, I lift weights and engage in outdoor activities on a regular basis. However, since one of my purposes on earth is to help others reach their fitness and health goals, I feel compelled to share my excitement whenever something truly awesome happens in the fitness industry. Short term calorie restriction is a proven formula for weight loss and mini- fasts are an easy way to detoxify our bodies. But what of longer fasts? The more I looked into prolonged fasting, the more I learned about the health benefits available to all of us as a result of temporary starvation.
There is no shortage of legitimate university studies, research papers and medical professionals who confirm that fasting for 72 hours provides a myriad of benefits, such as autophagy, weight loss, reduced inflammation, cognitive improvement, stem cell production and cancer prevention. Even within the first 24 to 48 hours of fasting, the benefits are notable. For example, after 24 hours we begin to experience improved body composition, reduced inflammation, increased HGH, improvements in insulin sensitivity, cellular health and stem cell production. After 72 hours these benefits skyrocket . Fasting for a full week once in a lifetime reduces chances of developing cancer by 80%. Taking on the challenge of the 72 hour fast is an intimidating undertaking well worth the effort, according to the phenomenal feedback and actual scientific data I reviewed.
So let’s first take a glance at some of the aforementioned little miracles which prompted me to finally commit to 3 days of fasting.
Autophagy, a term recently introduced to the general public, translates into “eating yourself”. It is the process through which cells cleanse and regenerate themselves. Autophagy can be increased through exercise, fasting and/or restricting calories, as cells in need of energy are forced to consume their own defective parts, recycling or removing them. This process stimulates new cell production and rejuvenation. It also helps the body eliminate dead or sick cells, fight bacteria, viruses and cancer. Logically, this makes perfect sense. As in everything else, it’s survival of the fittest: defective, sick cells and tissues get consumed first. This is how cells take out the garbage.
How about stem cells? By now everyone knows that stem cells are going to play a huge part in the future of medicine and healing. Fasting for as little as 24 hours stimulates the production of stem cells in the gastrointestinal tract. These results increase steadily over 72 hours, providing youthful and age reversing benefits! Intestinal Stem Cells (ISCs) are responsible for the renewal and maintenance of the intestinal epithelium. The regenerative capacity of the gut determines nutrient absorption, defense against pathogens and mucosal homeostasis (balance). People travel far and pay exorbitant amounts of money to get stem cell treatment, so it’s encouraging to know we can increase our own production when we fast.
Another regenerative secretion is Human Growth Hormone (HGH) which also increases with the duration of the fast. The longer the fast, the more GH, with some studies showing a 5- fold increase by the pituitary gland after a full 48 hours. A 5 day fast prompts a 300% increase. Grown Hormone is associated with muscle and bone density and stimulating its natural release though fasting is a safe method which doesn’t present the problems associates with injections - such as higher glucose, blood pressure or risk of cancer.
A non negligible consequence of fasting is the drop in insulin, as the body is forced to produce energy from stored fat. This process is called ketosis and weight loss is inevitable. Ketones are also associated with longevity and increased brain function. Fat (white fat) is adipose tissue with little blood supply. Our bodies are designed to consume the fat we store, not continue to pile on layer upon layer as the years go by. Fat also stores toxins. Fasting is a very effective method of burning fat. Combined with good dietary habits, it is the magic bullet against obesity.
When the body can’t shut down the biological defense mechanism against injury of infection, a condition called Chronic Inflammation can lead to diabetes, cancer, arthritis, ulcers, heart disease, skin disease, allergies and several other debilitating, deadly health conditions. The body’s immune system indiscriminately releases white blood cells that continuously fight what is perceived as harmful. Usually, this condition is triggered by high carbohydrate consumption, processed foods, stress and overeating. Fasting turns off the inflammatory process which is activated by food and related hormone production, while simultaneously triggering autophagy, which as explained earlier in the article, cleans out the triggering antigens.
Fasting fixes the brain by improving cognition. It activates neuropathways for the growth of new brain cells. It brings blood flow to the brain. It protects the brain from developing resistance to insulin and leptin. It also increases the production of Brain Derived Neurotropic Factor AKA BDNF, the main hormone responsible for growing brain tissue (neurogenesis) and those synaptic connections crucial for memory and learning. Alzheimer’s, Parkinson’s and multiple sclerosis are conditions which arise from low levels of BDNF.
While fasting, dopamine and serotonin increase, promoting good mood while deterring from anxiety and the neurodegenerative illnesses mentioned above. Memory is also increased thanks to the effects of fasting on the hippocampus.
Studies on animals and humans have shown that fasting could reduce incidents of cancer by showing a decrease in biomarkers and risk factors, while a combination of fasting and chemotherapy slowed the growth rate of the disease. Short-term starvation makes cancer cells sensitive to chemotherapy while protecting normal cells and promoting the production of stem cells. During the fast there is a decrease in blood glucose, which is the primary source of energy for cancer cells. Stem cells get activated to regenerate the immune system. Additionally, there is an increased production of tumor killing cells.
Having become acquainted with the magical benefits of fasting, I began to look forward to it. For my first attempt at 72 hours I waited until my husband was traveling and my work schedule was light, since I was unsure of how I would react. As a general rule for working folks, the best time to begin is on Thursday evening, giving yourselves the weekend to fast until Sunday, while staying close to home. I started my fast on Wednesday evening. Was I going to run out of energy? Would I be sleepy? Would I be able to endure the hunger pains and discomfort? Would I be able to sleep? I prepared myself mentally, emotionally and physically. I had my last meal on a Wednesday late afternoon and made a plan to break fast on the following Saturday evening. I planned on drinking water with a pinch of Celtic salt to maintain a healthy level of electrolytes , and possibly sip on coffee or tea as needed.
The first 20 hours were uneventful because I fast this long on a regular basis. That morning I decided to skip the coffee and have some Yazoo Yaupon tea instead. Throughout the day I kept hydrated with water. I went to the gym, had a regular workout and carried on with my daily activities. As early evening on Thursday approached, I had my first hunger alert. Unpleasant but manageable. I fooled my stomach by drinking a cup of hot water, and later in the evening I drank some camomile tea, staying away from adding more caffeine later in the day. The last thing I wanted was to stay up all night with my stomach growling. The hunger came and went. It made me realize how much time we actually spend preparing food and eating. To avoid thinking about food too much, I dove into a book and decided to add a spiritual and emotional component to my fast, one that excluded television and social media. I went to bed at my regular time and slept like a baby.
Friday morning I woke up surprisingly energized. I drank some tea and went to the gym but prudently exerted myself only at about 70% of my usual capacity, conserving energy. I continued to hydrate with water and Celtic salt and went about my business. I got a massage, sunbathed, worked on the computer. As I was closing in on 48 hours, I expected lack of energy and focus, yet surprisingly, none of that occurred. I felt sharp and focused but can’t deny that my internal clock was ticking, with the expectation of food somewhere in the back of my mind. In the evening, around my usual feeding time, the hunger hit me again pretty hard and just as I did the night before, I drank hot camomile tea, which seemed to eliminate most of the discomfort.
I slept again without any problems and woke up on Day 3 slightly groggy, with a mild headache which went away after my first cup of hot tea (no sugar!). I dragged myself to the beach to watch the sunrise and stayed around the house. I drank hot teas, read, worked in the garden and napped. Reader be warned, with increased fluid intake the trips to the bathroom multiply. Being home is not only prudent, it also becomes quite practical!
Breaking fast should be done gradually and binging should be avoided. Plan ahead. I opted for a grapefruit, walnuts and cottage cheese, as these are living foods. After 72 hours I wanted to fuel my body with the right nutrients. Surprisingly, I wasn’t very hungry. After romancing a meal for three days, it really didn’t seem like such a big deal anymore. The key is to stay busy, remain peaceful and stay in a safe environment, particularly if you’re doing it for the first time - because we all react differently. You’re testing your endurance so do it within the safety and in the comfort of your home. It’a “one day the time” approach.
Obviously, fasting isn’t recommended for people with eating disorders or pregnant women. Some may want to consult with their physician before undertaking a 72 hour fast, especially if there are underlining conditions which require medications. You may also test the waters by doing a shorter intermittent fasting cycle and get to know your limits so you can push them and increase your endurance. Another option is to drastically decrease the food portions and eat very little. A full fast is however an increasingly popular method of detoxification and rejuvenation, disease prevention and metabolic stimulation. It will definitely jumpstart your weight loss program as well, so if you’re considering this undertaking, you will be very pleased coming out on the other side. You can even buddy up with someone so you can offer each other the emotional and moral support during the fast! There are also several apps available to help you through the fasting, such as “Zero” and “Intermittent Fasting Tracker”.
We know that our ancestors were forced to fast as seasons and evolutionary circumstances changed, and fasting is a popular practice for spiritual and religious purposes. Now that modern medicine is catching up to ancestral wisdom, will you jump on board?
Sofia Manolesco, Fitness Professional
June 2024
Thank you for sharing such incredible information!!