Fasting Explained

Unlocking the Power of Fasting: 24, 36, and 48 Hours

When it comes to optimizing health, fasting has taken the spotlight as one of the most powerful and accessible tools. But not all fasts are created equal. Each fasting duration— 24 hours, 36 hours, and 48 hours (or more) — has its own unique benefits and challenges. If you’ve ever wondered why someone might choose one over the other or what actually happens to your body during these fasts, you’re in the right place.

Here’s a breakdown of what you can expect, who might benefit most, and some insights from Dr. Eric Berg (one of my favorite resources and a leading voice in health and fasting) to guide us.

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The 24-Hour Fast: The Gateway to Fasting

This is where most people start their fasting journey. A 24-hour fast is simple to implement: finish dinner one day and skip breakfast and lunch the next, breaking your fast with dinner. Easy enough, right?

What Happens:

• Your glycogen stores (the energy stored in your liver and muscles) are depleted.

• Your body begins shifting to fat for energy, which means insulin levels drop—a key to unlocking fat-burning mode.

• Your digestive system gets a well-deserved break, and your body reallocates energy to cellular repair.

Benefits:

• Improved insulin sensitivity, making your body better at managing blood sugar.

• Initiation of autophagy, the body’s natural cleaning process where damaged cells are recycled.

• Mental clarity as your brain starts using ketones as fuel.

Who Should Try It:

• Beginners looking to dip their toes into fasting without overcommitting.

• Anyone aiming to improve digestion and blood sugar regulation.

Dr. Berg’s Take: Dr. Berg often emphasizes the simplicity and effectiveness of the 24-hour fast, calling it an easy way to get started with fasting while reaping noticeable metabolic benefits.

I think the 24 hour fast is a great way to get started and actually feel the body working more efficiently, but if you make it to dinner the next day (24 hours) you might as well skip that and make it a 36 hour fast, right?

The 36-Hour Fast: Stepping It Up

Once you’ve mastered the 24-hour fast, the 36-hour fast offers deeper benefits. It requires missing an entire day of eating, which can sound daunting but is incredibly rewarding.

What Happens:

• Autophagy kicks into high gear, meaning your cells are repairing themselves and clearing out debris.

• Fat burning accelerates, and ketone production ramps up, fueling your brain and body. Your FOCUS will be intense.

• Growth hormone spikes, helping preserve muscle mass while burning fat.

Benefits:

• Enhanced detoxification and cellular repair.

• Noticeable weight loss, especially from stubborn fat stores.

• Amplified mental clarity and focus.

Who Should Try It:

• Intermediate fasters looking to deepen their health journey.

• Those who want to break through weight loss plateaus or reduce inflammation.

Dr. Berg’s Take: Dr. Berg highlights the role of growth hormone, which increases significantly by the 36-hour mark. This makes the 36-hour fast a powerful tool for both fat loss and muscle preservation.

I crave a 36 hour fast every quarter of the year, seriously. My body knows when its been storing up junk and needs a “Clean out” which is what I consider a 36 hour fast. Breaking the fast can sometimes lead to disappointment because all of the focus you feel can quickly go away, so I sometimes like to push it a little further… 48 Hours.

The 48-Hour Fast: The Ultimate Reset

The 48-hour fast isn’t for the faint of heart, but it’s a game-changer for experienced fasters. This extended fasting period provides maximum cellular rejuvenation and metabolic benefits.

What Happens:

• Autophagy peaks, allowing your body to repair damaged cells and tissues.

• Your gut microbiome gets a full reset, promoting healthier digestion and immunity.

• Insulin levels plummet, and your body becomes a fat-burning machine.

Benefits:

• Deeper detox and anti-aging effects. You will see noticeable differences in your face, (I always do at least.)

• A dramatic reduction in inflammation.

• Enhanced immune function, as your body replaces old immune cells with new ones.

Who Should Try It:

• Experienced fasters aiming for long-term health optimization.

• Those with chronic inflammation or metabolic issues looking for a complete reset.

Dr. Berg’s Take: Dr. Berg explains that longer fasts like the 48-hour fast are ideal for breaking through stubborn plateaus and triggering profound cellular rejuvenation.

I like to go 48 hours a couple times a year, usually when everyone is getting sick. Some people like to push it to 72 hours, or anywhere in between. Do what feels right for you and always listen to your body. Fasting isn’t for everyone and if you suffer from any serious medical condition, understand that I am not a DR, this is NOT medical advice, and you might need to check with your Dr. first. This is my experience and what I have learned works for most.

What to Expect During and After a Fast

During the Fast:

• Hunger: This peaks in the first 24 hours but often diminishes as your body shifts to burning fat. You body wants to be comfortable, it wants fat storage, so that “hunger feeling” is a natural process when your body is about to start burning fat for fuel. Its saying “hey! We are about to start burning the backup fuel if you don’t give us some fresh fuel now!” It might seem impossible at first, but you can get through it.

• Energy Levels: You might feel a dip initially, especially if you’re new to fasting, but energy usually improves as ketones fuel your brain and body.

• Mental Clarity: Expect sharp focus and improved productivity, especially during the later stages of a fast.

• What you CAN Have: Spring water, Black Coffee, Salt, Apple Cider Vinegar. My personal choice is Mountain Valley water in a glass bottle, organic Paleo Valley coffee, Redmond Real Salt, and Braggs organic ACV. Don’t overcomplicate this.

After the Fast:

• You’ll likely feel lighter, both physically and mentally.

• Your digestion will be more efficient, and you may notice reduced bloating.

• Breaking the fast correctly is key—opt for nutrient-dense, whole foods to maximize benefits. I usually break my fast with a pickle and grass fed bone broth. Wait 30 minutes and then feed yourself with something nutrient dense, like eggs or a steak. Try to avoid processed ANYTHING, for at least 12 hours after breaking the fast.

Is Fasting Right for You?

Fasting isn’t one-size-fits-all. While the benefits are undeniable, it’s important to listen to your body. Avoid fasting if you’re pregnant, breastfeeding, or underweight, and consult your doctor if you have chronic conditions.

For those ready to dive in, fasting can be a transformative practice. Start small with a 24-hour fast, and work your way up to 36 or 48 hours as you gain confidence. You don’t need to fast more than once a month if you do it right. Remember, the goal isn’t just to go without food but to give your body the time and space it needs to heal and thrive. If you are eating 80% nutrient dense animal based foods every day, your body will be primed for the 20% junk when you want to indulge. I am a realistic person, with kids, living in America. Eating 100% clean 365 days of the year just isn’t going to happen for me at this stage of life. Do the best you can.

Have you tried fasting? Share your experiences in the comments below, and let’s inspire each other to live healthier, more intentional lives. And as always, take it one step at a time—the benefits are worth it!

Thanks for reading! Have a great day, God bless!