Effects of a 100-Hour Water Fast

Introduction

• Fasting with only water for 100 hours (approx. 4 days) is generally safe for most healthy individuals.
• Key benefits include:
  • Autophagy
  • Significant drop in insulin
  • Boost in immune function
  • Stem cell activation
  • Improved gut health

Fasting Stages and Effects

0-24 Hours: Glycogen Depletion Phase

• Transition from fed state to fasting state.
• Body uses glycogen (stored carbohydrate) as energy, particularly from the liver.
• Energy shifts from glucose (glycogen) to fats over time.
• Hormonal changes:
  • Glucagon: breaks down glycogen.
  • Cortisol: increases slightly to stimulate gluconeogenesis (producing glucose from non-carb sources).
  • Insulin: drops significantly, enhancing insulin sensitivity.

24-48 Hours: Ketosis Phase

• Glycogen stores deplete; body uses fat primarily for energy.
• Insulin continues to drop.
• Human Growth Hormone (HGH) increases by 300-500%, preserving muscle and aiding fat burn.
• BDNF (Brain-Derived Neurotrophic Factor) increases, enhancing brain adaptability and learning.
• Symptoms: reduced hunger, possible coldness in extremities, improved mental clarity due to ketones.

48-72 Hours: Deep Ketosis and Autophagy

• Full shift to fat-derived energy (fatty acids and ketones).
• Glycerol from triglycerides can be converted to glucose, supporting brain and red blood cells.
• Autophagy peaks, focusing on repair and rejuvenation.
• Decrease in inflammation and oxidative stress.
• Stem cells start rejuvenating tissues.
• Symptoms: minimal hunger, improved clarity, possible mild euphoria.

72-100 Hours: Repair and Rejuvenation

• Autophagy slows but continues the repair process.
• Stem cells increase, aiding deep tissue healing and immune system rejuvenation.
• Possible reduction in joint pain and systemic inflammation.
• Continued increase in mental clarity and stable mood.

Risks and Considerations

• Electrolyte Imbalances: can cause dizziness, cramps, heart palpitations.
• Muscle Breakdown: minimal if body fat is sufficient and fast does not exceed 100 hours.
• Cold Sensitivity: temporary and usually harmless.

Minimizing Discomfort

• Become fat-adapted by consuming a low-carb diet before fasting.
• Supplement with electrolytes, especially sodium, potassium, magnesium, and calcium.
• Use formulated supplements to support fasting processes.

Nutritional Support

• Zinc L-carnosine: Supports gut repair and enhances autophagy.
• Manganese bisglycinate: Assists metabolism, glucose balance, and supports joint health.

Conclusion

• Fasting can improve health by inducing processes like autophagy and ketosis.
• Safely undertaken, it offers significant benefits in terms of metabolism, immunity, and overall wellness.