Improved brain function Fasting also supports autophagy, or the removal of dead and dying cells in the brain. This is essentially like cleaning house and helps your brain function more efficiently. Fasting also reduces brain inflammation and supports brain repair.
Potential promotion of neurogenesis: Some studies suggest that intermittent fasting may promote the growth of new neurons in the hippocampus, a brain region associated with learning and memory. This could contribute to improved cognitive function and a reduced risk of neurodegenerative diseases.
Benefits of Fasting
You might have headaches or pain points at the beginning of the process. But after your body clears itself of toxins, your brain has access to a cleaner bloodstream, resulting in clearer thoughts, better memory, and increased sharpness of your other senses.
A 48-hour fast can serve as a reset for the body, allowing it to take a break from digestion to focus on other tasks. This break may allow it to focus energy elsewhere, such as on repairing the body. According to the authors of a 2014 article , fasting may reduce obesity, hypertension, asthma, and rheumatoid arthritis.
Intermittent fasting improves various metabolic features known to be important for brain health. Intermittent fasting helps reduce: Oxidative stress. Inflammation.
Fasting increases levels of brain-derived neurotrophic factor (BDNF), a protein that interacts with neurons in the hippocampus, cortex, and basal forebrain (the parts of the brain that regulate memory, learning, and higher cognitive function — uniquely human stuff).
Aside from weight loss, additional 72 hour fast benefits include reducing oxidative stress and chronic inflammation, decreasing LDL (“bad”) cholesterol and triglycerides levels, promoting autophagy (cell cleanup) and cellular health, boosting the secretion of human growth hormone (HGH), improving blood sugar regulation ...
Both 12-hour fasting and 16-hour fasting can be effective for weight loss, but 16-hour fasting may be more effective because it may lead to a greater reduction in overall caloric intake (through a more condensed eating window) and promote more significant reliance on fat burning.
Six years ago, a study showed that a 3-day fast can essentially reset the immune system, providing many potential benefits. These benefits include better cardiovascular health, better endurance, lower blood pressure, and reduced inflammation.
Research shows that while fasting can lead to negative emotional states, such as anger or irritability, it can also result in positive states, like a sense of reward or accomplishment. The research is mixed as to whether fasting can improve symptoms of depression.
Fasting interventions have shown effectiveness in alleviating stress, anxiety and depressive symptoms.
Fasting gives several advantages for both physical and mental health. One of them is it helps to relieve stress. “Many things can reduce stress, including fasting,” said Dr. Ronny Tri Wirasto, Sp.
With so much research pointing to important brain health benefits, you may want to incorporate intermittent fasting into your lifestyle. What's the best way to do it? One of the most common methods is to do a nightly fast for 12-16 hours. The easiest way to do it is to begin fasting several hours before bedtime.
Fasting deprives the body of the fuel it needs, so expect to feel tired and low on energy. A lack of food can also make people feel dizzy, weak, or nauseous, and if these symptoms are particularly bad, it is important to eat something.
One mouse study found that alternate-day fasting (twenty-four hours of eating regular meals that meet your calorie needs followed by twenty-four hours of fasting) promoted bacterial clearance. 6 The process of bacterial clearance allows the gut to regain the ideal balance of bacteria.
After 72 Hours Of Water Fasting
Once you have been water fasting for three days, your body will start destroying old immune cells and generating new, healthier immune cells.
The 4-4-12 method has a shorter fasting window—12 hours—but eliminates snacking between meals. The goal here is to fast for at least four hours between breakfast and lunch, four hours between lunch and dinner, and at least 12 hours between dinner and breakfast the next day.
For example, studies have found that people who regularly fast more than 16 or 18 hours a day have a higher risk of gallstones. They're also more likely to need surgery to remove the gallbladder. Eating for 12 hours and then fasting for 12 hours is likely safe for most people, Longo explains.
20 hours of fasting is also sufficient to trigger your liver to produce energy molecules called ketones. When levels of ketones in your blood become elevated, you're in full fat-burning mode called ketosis. Cycling in and out of a ketogenic state each day is an ideal way to maximize your body's insulin sensitivity.
On top of hunger, one study found that 72 percent of people who fasted for at least 48 hours also experienced a range of side effects including fatigue, insomnia, and dizziness (19). One small study also suggests you can expect a temporary dip in blood oxygen levels—which might reduce your workout performance (4).
There are many potential side effects to a 7-Day Water Fast, including rapid heartbeat, dizziness, and fatigue. The two most severe side effects are dehydration and muscle loss/weakness. When it comes to weight loss, progress is made by inches, not miles, so it's much harder to track and a lot easier to give up.