File: Water fasting
Reference: Dr. Michael Kalper, True North Health Center Santa Rosa, CA, www.healthpromoting.com
What is fasting
Consuming water ONLY for a specific time
Therapeutic overhaul of your metabolism
Fasting vs. Starvation
Fasting -> burning fat
Starvation -> burning muscle (when run thru the entire fat stores, never ever want to enter this state)
Fasting has been around a long time - humans and animals have been fasting since their beginning, practice of Hippocrates
80% of all the energy your body uses all day goes into digesting your food
Intestinal tract - a 30 foot muscular tube that is always pushing food along
Chemical synthesis - stomach acid, digestive enzymes, bile production, antibody formation, mucus production
Immune cells - lymphocytes, etc. interrogate proteins, identify pathogens, etc.
When you fast this energy is freed up for healing and rebalancing
Organ rest - allows for healing
Clean-out on a cellular level
Re-setting of hormone balances
Strengthens immune function
Benefits of fasting
Inflammatory processes subside / immune system strengthened
Insulin receptors clear -> blood sugar levels normalize
Blood pressure normalize
Blood flow increase - arteries widen, blood less viscous, etc.
↓ angina, leg pain with exertion, etc.
Bowel, skin, bladder inflammation subside
Headaches often improve
Taste buds recalibrate - addictions/cravings less strong
"If there was a pill that did all of this …"
Who can benefit from fasting
People with chronic diseases
Diabetes (Type II)
High blood pressure
Autoimmune diseases (lupus, rheum, arthritis, etc.)
Intestinal inflammation (colitis, Crohn's disease, etc.)
Headaches
Allergies
Flare-ups of any of the above
People who want to clean out and "detox"
Who should NOT fast
People with wasting diseases with severe weight loss
Advanced cancers, etc.
Type 1 diabetes (no insulin at all produced)
People who want to lose weight
Weight lost quickly comes back on quickly!
Loose weight by changing the foods you eat (after the fast)
People who are on medicines they canNOT stop
Prednisone, anti-depression
→ they should juice fast
Medically-supervised fasting
Concerns for fasts >3 days (5 days, if healthy)
FAINTING (standing up and passing out)
VOMITING (at the end of a fast a catastrophe, it's a water fast, you don't want to dehydrate)
Disease complications (diabetes, BP, etc.)
Symptom concerns (serious or not?)
Food preparation at end
Conclusion - unsupervised water fasting
If you are on medications that you cannot stop, don't even think about water fasting
For healthy people
3 days is safe
5 days probably ok
Over 5 days - risk → have supervision
WATER fast vs. "JUICE FAST"
Juice fast is basically a 600 kcal liquid diet, has its uses, run up/down to the fast
Water fast
Hunger almost totally disappears (after day 2/3)
Sodium diuresis more pronounced (nice cleanout)
Weight loss from fat vs. Protein
Physiologic effects more pronounced
What happens during a fast
First 24 hours burn glucose in blood → hunger
24-48 hours burn glycogen in muscles and liver (stored glycogens)
3 days + burn fat stores ("detox phase")
KETOSIS begins (acetone)
Hunger goes - well-being (often) arrives!
How log to fast for → depends upon the reason for fasting
For "clean out and detox" → 1 to 5 days
To arrest or reverse disease → min. 10 - 30 days
Allow enough time for the fast and re-feed
However many days you fast, allow half again as many for re-feeding
People sometimes lose lots of weight at the beginning of a fast
High salt diets make the body retail water to dilute out the salt
Eat salt → retail H2O
Water is heavy, 61 pounds per cubic foot
There is often a marked diuresis early in the fast, so much water-weight can be lost
How will you (probably) feel during the fast
Days 1-3 hungry!
Day 3-10 energizes (or mellow)
Day 10+ contemplative, energy conserving
Before the fast
Fruits and vegetables only x 2-3 days (insisted)
Stop all medications (only allowed thyroid, but reduced by ½)
Stop all supplements - side effects
Stop all cosmetics, toothpaste, mouthwash, etc. (brush teeth with water)
Fasting is a time for substances to move OUT of the body - not IN
Laboratory testing
Before the fast
If any medical condition or concern or for a fast lasting over 5-7 days, immediately before fasting
C.B.C. (complete blood count)
C.M.P. (comprehensive metabolic profile - "chemistry"
For liver and kidney functions, etc.
Urinalysis - check for blood, protein, etc. (urine stick)
During the fast
go UP! → these are NORMAL, expected changes from the metabolic changes from the fast
Cholesterol and triglycerides
Uric acid
Liver enzymes
After the fast
If possible, avoid having your labs done for 60 days
Medically supervised fasting (this should happen, be discussed with your doctor/supervisor)
Initial history and physical exam
Agreement on fasting plan/strategies (don't lock yourself into unobtainable arrangement, don't sign with blood)
Initial lab tests done/reviewed
Blood pressure, pulse, temp 1-2 x daily
Blood chemistry and urinalysis weekly (potassium not falling)
How much water
Need less water
less waste excreted
metabolic water produced from fat
recommended volume = approx. 40 oz. say around 3-4 tall (12-16 oz.) glasses/day
"thirst + one more glass"
Enemas/colonics
Pre-fast
Colon irrigation→ OK!
During the fast
Unnecessary (fruits and veggies pre-fast)
Uncomfortable (esp. > day 14)
After the fast
Use enema/suppositories after the fast if no belly movement after two days eating, despite prunes, Senna tea, etc.
Early fasting events and signs of "detox"
Nausea
Vomiting - may be bilious (no problem early in the fast, carbonated water helps)
Diarrhoea
Skin rash / cough / runny nose
Muscle aches
Body odour
Headaches (esp. Coffee drinkers)
Acid reflux (carbonated water helps)
As the fast progresses
Signs of medical concern
Irregular heartbeat (rare) - notify medical supervisor
Light-headedness upon standing → fainting
What is fainting
Loss of consciousness from lack of blood-flow to the brain
Common cause of fainting during fast
Orthostatic hypotension
Ortho = straight
Static = stationary
Hypo = too low
Tension = blood pressure
→ Low blood pressure from standing in one place
Leg veins are distensible, they can hold a lot of blood
You won't faint while you are walking
Veins move blood up to the heart
As you walk the muscles squeeze the veins and the valves create a one-way flow
Stand in one place for a long time and the muscular pump stops
Blood drains out of the head
Pools in the legs
→ blood pressure drops
Don't feel so good
Lightheaded
Sweaty
Nauseated
Feeling going to pass out
Passing out is nature's way to get your head on the level of your heart and restore blood-flow back to your brain
You can even pass out sitting in a chair (movie, long plane ride) → move legs regularly
Less blood volume as the fast goes on → pass out easier
The risk of fainting increases as the fast progresses
Fainting hazards during fasting
While standing in the shower
Getting out of a bathtub
→ sponge bath only! (no showers, no bathing)
Prolonged sitting in one place (at sink, talking, etc.)
If you feel faint → do this
Lay down straight and bend knees up
Blood-flow will be restored to the head
You will feel better immediately
This is also what to do/advise if anyone around you is about to faint
Then sit up slowly
Move your arms and legs (get your heart pumping!)
Have something to drink
Get up and keep moving (don't stand again in one place)
If you are fasting and lying down
Avoid suddenly going from lying flat to standing
Sit up on edge of bed
Move your arms and legs
Take a few deep breaths
Stand up - and keep moving!
Fasting strategies
Drink water
Thirst plus one glass (3-4, 12-16 oz. Glasses)
Don't be around food
Use time and energy for other things
Rest as needed
Avoid daytime sleeping!
Gentle daily walk, stretching, yoga → OK
NO aerobics, no vigorous exercise → NO! It burns muscle!
Fasting from the world
News
Work
Worry
Massages, colonics during fast
Best done before or wait until after the fast
Fasting is a time SHHHHHH
As the fast progresses
Observe the changes
Listen to your body - rest, drink, etc.
Allow the healing to happen
Be prepared for up and down times
Enjoy each unique day
Get to know yourself better → grow in new ways
When to stop the fast
When the objective has been achieved (best reason)
Blood pressure, blood sugar normalizes, etc.
When the body tells the person, "I'm done…" (2nd best reason)
When the body tells the doctor "enough"
Vomiting (late in the fast is a catastrophe, electrolyte imbalance, dehydration)
Severe headaches
Extreme weakness - inability to get out of bed
The truth is in the person and the pulse (tappier pulse → end of the fast is near)
How to break the fast (for 1-2 or even 3 days each stage, short fast 1 day)
Fresh juice (watermelon or steamed zucchini chunks)
Drink juice slowly! Take an hour for first glass of juice
Fruit (melon chunks, grapes, etc.)
Vegetables (raw or steamed - well chewed)
Soups → cooked foods
Colon concerns
Veggies only to start the fast
If the bowels have not moved in 48 hours after breaking the fast, consider
Prunes and/or Senna tea
Glycerine suppository
Small enema
After the fast → be patient!
After a prolonged fast, it can take weeks (sometimes many weeks) until your strength returns to normal
Sometimes 2 or 3 fasts may be necessary to achieve health goals
How often to fast
Allow 3-6 month between fasts > 1 week
Longer interval with longer fasts
More important than the fast is
The food you eat day after day, month after month, year after year
Base your diet around whole, plant-based foods
If symptoms recur after a fast
Ask yourself, what did I eat yesterday
After the fast
Keep your diet lean, clean, "food as grown"
Do something physical (to work up a sweat) at least every other day
Find some meaningful service to help make this a kinder, gentler world
Laugh as much as you can
It all goes by so FAST