Thinking About Fasting? Here’s What You Need to Know

Have you ever done a 24-hour water fast on purpose?

I’m sure we all have experienced getting a “bug” and not eating for 24 hours.  That’s the body’s wisdom to repair and heal from the bacteria or virus.  Digestion is the second largest system in the body (vascular being the first.)  It’s a long process for food to go from the stomach to the bowel and it requires a lot of energy!

Giving your body a break from digestion can give you many health benefits.

24-Hour Water Fast Benefits

The top 12 benefits you can experience with fasting are:

•      Reduces inflammation

•      Stimulates the development of stem cells

•      Improves genetic repair mechanisms

•      Reduces the risk of chronic disease

•      Stimulates cellular autophagy

•      It takes stress of the digestive system

•      Stimulates fat burning

•      Boosts energy levels

•      Improves insulin sensitivity

•      Enhances mental health

•      Improves relationship with food

•      Spiritual growth and fine-tuned intuition

Why is Autophagy?

Autophagy is part of your body’s innate immune system and utilizes pattern recognition receptors to identify vial cell invaders. It allows the degradation and recycling of old, damaged, and unhealthy cells and cellular components and the creation of new and healthier cells. Think garbage men and recyclers.

The garbage men go in and clean up any old, damaged, or unhealthy cells.  The recyclers reuse protein molecules to make new mitochondria.  You want new mitochondria!  They are the energy factories of your body and run your whole body system.

Fasting stimulates the process of autophagy.  As a result, it may restrict viral infections and the replication of intracellular parasites. It helps your body to get rid of intracellular pathogens, reduce toxicity, and lower inflammation.

How To Do a One-Day Fast

The are several ways to try a one day fast depending on your health, fasting experience, personal goals, and schedule.

22 to 24-Hour Fast

Taking a 22 to 24-hour fast is a true one day fast when you are fasting for 22 to 24 hours. You may try a lunch to lunch or a dinner to dinner approach. With the lunch to lunch one day fast, you can stop eating after lunch and not eat for 22 to 24 hours until lunch the next day.

With a dinner to dinner approach to a one day fast you may stop eating after dinner and not eat until dinner the next day 22 to 24 hours later. Which approach to choose is your choice depending on your personal preference or schedule. 

If you are ready to embark on a one-day fast, you may wonder what’s allowed. Taking a one-day fast, obviously means no eating for 22 to 24 hours. However, non-caloric liquids are allowed. It is important that you start your day with 32 oz of clean water and continue drinking plenty of water throughout the day to allow detoxification and hydration.

Organic Herbal tea and organic black coffee are also allowed. However, since coffee is a stimulant, it is good from time to time to fast from caffeine as well. I also recommend adding apple cider vinegar lemon or lime juice to your water for extra cleansing and alkalizing benefits. If you are feeling low on energy, you can add a pinch of sea salt to your water or drink a bit of pickle juice for electrolytes. 

How to Break Your Fast

Breaking your one day fast properly and safely is absolutely critical. Unlike during an extended fast, your digestive system doesn’t entirely shut down during a one day fast. However, it is a good idea not to overwhelm your body with heavy foods or too much food.  I recommend that you initially break the one day fast with some fermented food, bone broth, or a protein shake.  If you want something more substantial, consider steamed veggies and a non-gluten grain such as quinoa. 

Some people like to fast one day a week (but no Intermittent Fasting on the other days.)  Some people like to do one per month or one per quarter.

Who Should Not Do a One-Day Fast

As wonderful as a 24-hour fast is, some folks should not attempt this.

•    Pregnant or nursing Mom’s

•    Type I Diabetics and if you are Type II you may need supervision

•    Young children

•    People with eating disorders

•    High-level athletes

•    People who are underweight

•               Individuals who are on medications (Especially diabetes medication, anti-seizure meds, and corticosteroids as these can impact blood sugar levels)

Medically Supervised Fasting

There are many locations around the country where you can go and participate in a “medically supervised” extended fast.

These are locations where you have doctor’s, nurses, naturopathic practitioners, chiropractors, acupuncturists and nutritionist supporting you during your fasting.

One such location is called TrueNorth Health Center in Northern California.  I had a friend go there and fast for 28 days.  She said it was an amazing experience!

The doctors at TrueNorth Health Center have extensive experience in the evaluation and conservative management of high blood pressure, diabetes, autoimmune disorders, and a wide range of other health conditions.

Participants come to fast and detoxify, lose weight, and make lifestyle changes leveraging the power of a health-promoting diet of exclusively whole-plant foods.

The Center is now the largest facility in the world specializing in medically supervised water-only fasting, which can provide a foundation for optimum health.

Are you ready to give it a try?  If it sounds intimidating, maybe start with “time restricted.”  This is where you go 12-16 hours without eating.  An example would be eating dinner at 7 pm and not eating again until 7,8,9 or 10 am.

You can gradually stretch out your “window” of no food.

There are many benefits to doing this as well!

Considering giving your body a window of time when it’s not having to deal with the huge job of digestion, absorption and assimilation of nutrients.

In health,

Chris Mckee

Certified Nutritionist at Achieve Integrative Health