What a 24 Hour Fast Can Do To Your Body
While fasting has gained popularity in recent years, its roots trace back to the 14th century, indicating its long-standing presence in human culture. Mark Mattson, a neuroscientist at Johns Hopkins, has dedicated 25 years to studying fasting and its effects. His research reveals that the human body not only evolved to withstand several days without food but also derives numerous benefits from fasting beyond weight loss. Despite the skepticism surrounding fasting, multiple studies support its efficacy.
Recently, I embarked on a 36-hour fast, a step beyond my usual intermittent fasting routine of 12-16 hours. Though initially daunting, the experience proved enlightening. Fasting brought heightened energy levels, eliminated meal-planning concerns, and enhanced focus. Proper preparation is key for a successful fast, involving the avoidance of sugar and refined carbs for 1-2 days prior, consumption of a last meal rich in healthy fats like olive oil, salmon, avocados, and nuts, and ample hydration with water (infused with apple cider vinegar and lemon if desired).
Now, let's delve into the benefits.
In addition to aiding weight loss, especially in obese individuals, fasting offers a plethora of advantages, all without cost. Fasting for 12 hours or more can reduce inflammation, curb cravings, lower blood pressure, bolster immunity, expedite tissue healing, decrease insulin resistance, retard aging, and potentially prevent cancer and neurodegenerative diseases such as Alzheimer's and Parkinson's. These benefits are rooted in the body's metabolic response to fasting, where fat becomes the primary fuel source after glycogen stores are depleted.
Extended fasting prompts a cleansing process wherein damaged cells undergo repair. Human Growth Hormone (HGH) production surges during fasting, facilitating cell regeneration and tissue repair throughout the body and brain. Furthermore, fasting elevates levels of Brain-derived neurotrophic factor (BDNF), crucial for neurogenesis and cognitive function. Studies indicate that fasting for up to 36 hours can spike BDNF levels by up to 400%.
While fasting yields remarkable benefits for many, it may not suit everyone and could potentially have adverse effects. Personal response to fasting varies, underscoring the importance of consulting with a healthcare professional before embarking on a fasting regimen. Like any lifestyle change, fasting requires careful consideration and individualized approach to ensure safety and efficacy.