Hungry for Knowledge? My experience with intermittent fasting and longer fasts

I've been experimenting with intermittent fasting for a while now. Typically, I stick to a 6-9 hour eating window each day. Recently, I decided to take it a step further and try a 36-hour fast. I had read about the potential benefits of giving my digestive system an even longer break. I was curious to experience these benefits firsthand.

The Motivation Behind My Fasting Journey

One of my motivations to try intermittent fasting was my diagnosis with Breast Cancer two years ago. I already had a healthy lifestyle, but I wanted to maximize my health to prevent any recurrence.

What I learned—contrary to what many of us have been taught—is that our bodies were never designed to eat constantly. We naturally fast each night while we sleep, a crucial time for healing. It makes sense that even more healing occurs when we give our bodies longer breaks from food.

This isn't just a 'new' fad. There is substantial science and ancient wisdom behind fasting. Our hunter-gatherer ancestors didn't have fridges or fully stocked cupboards. They often experienced long periods without food. Many cultures have embraced fasting as a spiritual practice for centuries. Our bodies are designed for it!

What is a 36-Hour Fast?

A 36-hour fast involves abstaining from all caloric intake for a day and a half. For instance, you might finish dinner on a Sunday evening and not eat again until breakfast on Tuesday morning. During this period, you typically consume only water, although some people include black coffee or unsweetened tea.

Potential Benefits of a 36-Hour Fast

Studies suggest that a 36-hour fast may offer several potential health benefits:

• Autophagy and Cell Repair: This process involves cleaning out damaged cells and regenerating new, healthier ones. Autophagy acts as a cellular detox, and fasting can stimulate it, especially during longer fasts.

• Gut Microbiome Health: Fasting can provide a break for your digestive system, potentially helping to rebalance the gut microbiome and promote growth of beneficial bacteria. A healthy gut microbiome is crucial for overall health, affecting everything from digestion to mental well-being and immunity.

  
  

• Metabolism and Insulin Sensitivity: Fasting may enhance your body's ability to regulate blood sugar levels. This can improve insulin sensitivity and lower the risk of type 2 diabetes. Fasting can even boost your metabolism.

  
  

• Fat Burning: When you fast, your body depletes glycogen stores and begins burning fat for energy. This can lead to weight loss and improved body composition. It can also help reduce dangerous visceral fat around vital organs.

  
  

• Mental Clarity: Many people report increased focus and mental clarity during fasting. This might be due to various factors, including heightened ketone production and improved brain function. After all, our ancestors had to stay alert to find food!

  
  

My Experience with a 36-Hour Fast

Initially, I was daunted by the thought of going 36 hours without food. Surprisingly, it wasn’t as difficult as I expected. Here are a few things that helped me:

• Hydration: Staying hydrated is crucial during any fast. Drinking plenty of water keeps you feeling full and aids detoxification. In warmer weather, adding a pinch of salt or non-flavored electrolytes can enhance hydration.

• Mindset: A positive attitude and understanding your reasons for fasting can make a big difference. I focused on potential health benefits and reminded myself that it was a temporary period without food. I often repeated the mantra, "hunger is not an emergency."

  
  

• Distraction: Keeping busy helped take my mind off food. Engaging in activities I love, such as reading, gardening, and yoga, made the time pass more quickly.

  
  

Important Considerations for Intermittent and longer Fasts

While a 36-hour fast can offer benefits, it's important to approach it cautiously. Here are some considerations:

• Consult Your Doctor: If you have any underlying health conditions, such as diabetes, have a history of disordered eating, or take medications, consult your doctor before attempting an extended fast.

  
  

• Avoid During Pregnancy and Nursing: Your body needs a steady fuel supply during these times, and fasting can affect your baby.

  
  

• Listen to Your Body: Pay attention to how you feel. If you experience adverse symptoms like dizziness, nausea, or extreme fatigue, break your fast immediately.

  
  

• Break Your Fast Gently: When you resume eating, gradually introduce good-quality food. Start with small, easily digestible meals containing healthy fats, protein, and fiber.

  
  

What Can You Do to Start Fasting?

If you're new to fasting, don't start with long fasts. Instead, progressively extend your natural overnight fasting period:

• Extend Your Evening Fast: Allow at least 2-3 hours between your last meal and bedtime. This supports healing and may improve sleep. Going to bed feeling slightly hungry can be beneficial.

  
  

• Delay Breakfast: Start by postponing breakfast by just one hour. Remember that black tea or coffee is allowed during this time and can help manage hunger.

  
  

As you become more comfortable with these shorter extensions, gradually increase your fasting window. Once accustomed to longer daily fasts, consider incorporating longer fasts into your routine.

Further Learning - Recommended Reading

For more insights, check out these authors and their content. I found them helpful in understanding the science behind fasting:

• Dr. Jason Fung - The Complete Guide to Fasting

• Gin Stephens - Fast Feast Repeat

• Dr. Mindy Pelz - Fast Like a Girl

  
  

So what are you waiting for? We’d love to hear about your experiences with intermittent or extended fasts. Happy fasting, and may your stomach rumble with purpose (but not too loudly)!