Water fasting reverses aging by prompting profound metabolic, hormonal and immune changes that increase metabolism and decrease insulin resistance in the body. Unlike shorter fasting periods, this extended intervention pushes through distinct metabolic phases; consequently, most initial weight loss occurs through water weight rather than muscle loss.
Water fasting should always be conducted under medical guidance, especially for individuals taking medications.
Weight loss
Ketosis is what contributes to the weight-loss benefits of water fasting, where your body breaks down fat as its energy source instead of glucose, leading to rapid weight loss in short order. But remember: any weight you shed through ketosis will come back once normal eating resumes and weight is regained again – as well as possible risks from long-term water fasting.
Researchers recently conducted a study which showed that participants of a weeklong water fast experienced reduced weight and improved metabolic markers, along with less activated inflammatory responses and greater muscle than fat loss. Furthermore, water fasting proved beneficial in relieving mood swings and increasing energy levels.
Another study investigated how a 10-day water fast affects immunity and the body’s cellular repair processes that maintain integrity. Results demonstrated that fasting can increase total antioxidant status in blood, reduce oxidative stress by stimulating production of uric acid as an anti-inflammatory compound and provide protection from free radical damage to cells.
Other studies have demonstrated the dramatic metabolic impact of water-only fasting on women. Glucose and ketone bodies in serum and urine decreased significantly during this fast, while TCA cycle products such as pyruvate, malic acid, and isocitric acid increased significantly; and GSK-3 phosphorylation significantly decreased. GSK-3 plays an essential role in cell signaling and immunity response regulation.
Monitor your blood sugar throughout your water fasting period to avoid low levels, which could prove dangerous. Save high intensity workouts such as yoga stretches or nature walks for days when you aren’t water fasting; they could further decrease blood sugar. Instead, focus on activities that use less energy like yoga stretches or nature walks that make the fast more sustainable while giving you all of its advantages.
Increased energy
Research suggests that water fasting is beneficial in increasing energy levels while simultaneously slowing the aging process by encouraging cell repair and renewal. This occurs because without food available to it, autophagy forces cells to recycle components back into function – something scientists are studying as possible ways to extend human lives.
Researchers conducted a pilot clinical trial using high-resolution metabolic profiling of serum and urine samples from normal-weight individuals during five days of water-only fasting to study its impact on energy metabolism (Figures 2A-2D and Table S2). Principal Component Analysis, Volcano Plots and Heatmaps revealed significant variance in levels of multiple metabolites between baseline fasting conditions and water-only fasting (Figures 2A-2D and Table S2).
KEGG metabolic-pathway analyses demonstrated that water-only fasting had significant effects on five metabolic pathways in both serum and urine. For instance, water-only fasting significantly decreased glycolysis while increasing ketone bodies; simultaneously uric acid and malic acid decreased while isocitric acid and citric acid increased. All these changes occurred without jeopardizing safety; both liver function and blood-cell count remained within normal range throughout water-only fasting.
Increased brain function
Studies suggest that water fasting may reverse aging by slowing the rate at which neurons die and by improving neuroplasticity and cognitive performance. Furthermore, research shows it increases brain-derived neurotrophic factor (BDNF) production which promotes brain cell growth while helping the brain resist stress and disease. Furthermore, repeated cycles of eating and fasting help maintain cellular repair mechanisms as well as control glucose levels within the body.
Water-only fasting causes the body to produce large quantities of ketone bodies, made by breaking down fat into energy, which in turn inhibits class I histone deacetylase activity, thus reducing oxidative stress and protecting protein structure. Furthermore, it increases levels of uric acid, an effective free radical-scavenger.
Fasting can boost neuroplasticity by switching its metabolic system from glucose production to ketoone production; this has the effect of increasing BDNF production, potentially improving neuroplasticity and protecting against stress and disease.
Water-only fasting can lead to dehydration and loss of essential minerals like potassium, sodium and magnesium – leading to confusion and low energy. To combat these side effects of fasting with only water, eating small meals or snacks throughout the fast can help hydrate you while drinking plenty of water or unsweetened tea can provide adequate hydration during this period. Intense exercise should also be avoided during such fasts as this could further deplete energy reserves from your body.
Researchers have discovered that regular water-only fasting can slow the progression of Alzheimer’s and Parkinson’s diseases while improving mental clarity. Their results are similar to a recent mouse study on Alzheimer’s which demonstrated reduced brain inflammation as well as lower levels of two disease markers: amyloid beta and hyperphosphorylated tau.
However, it is important to remember that a three-day water-only fast doesn’t produce dramatic results; therefore it would be more appropriate and sustainable to adopt an eating pattern which can be supported long term by healthcare professionals, such as fasting-mimicking diets that provide some of the same advantages of fasting such as improved insulin sensitivity, autophagy activation, and cell renewal.
Reduced inflammation
Chronic inflammation is one of the primary contributors to aging and can contribute to heart disease, arthritis and other ailments. Intermittent fasting (IF) appears to reduce markers of inflammation – specifically CRP levels, interleukin-6 levels and tumor necrosis factor-alpha levels (TNF-a). Researchers have discovered this is true.
These effects are the result of autophagy, in which cells recycle and reuse their contents, such as damaged proteins and organelles. Autophagy also promotes cellular health while slowing the aging process.
However, some experts contend that prolonged water-only fasting may increase levels of inflammatory markers due to your body adapting to this new dietary pattern. Before engaging in such an endeavor it is wise to speak to a healthcare provider first and discuss this plan.
Studies demonstrate the positive health impacts of water-only fasting, including reduced risks for chronic diseases and increased longevity. But more can still be learned about this diet; for instance, some individuals may experience diarrhea, cramps and fatigue while on this type of fast; these side effects could range in intensity depending on an individual’s body chemistry.
Water-only fasting can also boost collagen production, improving skin appearance and texture, as well as decreasing oxidative stress–one of the leading causes of aging. Furthermore, according to USC Leonard Davis School Professor Valter Longo’s studies conducted under fasting, this practice may actually slow down biological aging processes and shorten lifespan.
Research published in Nature Communications examined a 5-day water-only fasting protocol developed by the team and followed. This diet consisted of high levels of unsaturated fats while remaining low in carbohydrates, proteins, calories, and sodium content; participants’ liver, kidney, plasma electrolyte levels all fluctuated within normal parameters during fasting; researchers also noticed reduced inflammatory markers due to fasting.
Although intermittent fasting (IF) can reverse some signs of aging, it cannot turn back the clock entirely. Aging is an inevitable process affected by genetics, environment, lifestyle factors and more. But by reducing inflammation and supporting healthy cellular function through intermittent fasting it can bring great health benefits both physically and psychologically.
