24-Hour Fasting Benefits | The Warrior Fast
24-hour fasting benefits your health, energy, immunity and this sounds crazy right? Did you know that intermittent fasting is one of the most reliable ways to achieve optimal health? Despite the extensive scholarly research available on the subject, many individuals remain skeptical about the efficacy and safety of fasting. This is primarily due to incorrect information that has been circulated online, in the media, and by word-of-mouth.
If you have also shared doubts about fasting, it is essential to learn what is fact and what is fiction. When done properly and regularly, 24-hour fasting is an exceptional way to support weight loss, extend your lifespan, improve your gut health, and reap many other health benefits.
Various kinds of fasting have been used since ancient times, and millions of individuals throughout history have recognized its healing power. And while you may be hesitant to remove food from your diet for a period of time, there are many ways to make short-term fasting smooth and manageable. Learn more about what intermittent fasting is, why it is safe for almost everyone, tips on how to start fasting, what benefits you can expect to see, and discover my top fasting “hacks.”
Fasting: What is it?
Fasting is the voluntary avoidance of food (and sometimes certain beverages) for a set period of time. Although it has been used for purposes that are unrelated to health, fasting has been used to heal the body for thousands of years. Hippocrates (commonly known as the “Father of Medicine”) is one of the first documented physicians to publicly support the health benefits of fasting. He believed that abstaining from food for a period of time can help the body heal itself from a disease. Since then, fasting has been used by people across the world to support a healthy life.
Among the many types of fasts available, it can be challenging to know which methods are most effective. The Warrior Fast is one of the best ways to experience the health benefits of fasting. A Warrior Fast consists of eating one big meal (usually dinner) and then avoiding all food until dinner the following day.
Is Fasting Safe?
One common misconception about intermittent fasting is that it is unsafe. While there are certainly ways that fasting can be made unsafe, intermittent fasting is healthy for nearly all individuals. There are, of course, rare exceptions where fasting is not appropriate at certain times or for certain individuals. However, the intermittent fasting that is followed on a Warrior Fast is so temporary that nearly everyone can experience the benefits of fasting.
In fact, research has shown that intermittent fasting can actually serve as a much safer alternative to restrictive diets. When calories are restricted, a complex series of intricate events is triggered, including the “activation of cellular stress response elements, improved autophagy, modification of apoptosis, and alteration in hormonal balance.” Intermittent fasting helps reduce the adverse effects of chronic calorie restriction, including malnutrition.
Tips for starting your first 24-hour fast
As you begin to plan your first 24-hour fast, there are some important considerations to be aware of. In order for you to see 24-hour fasting benefits, you need to be sure that you are eating the correct foods prior to your fast. First, be sure that the last meal prior to your fast is full of healthy fats. This can include foods such as fish, nuts, avocados, and olive oil.
Foods containing healthy fats will help you feel full for a longer period of time, and will reduce tempting cravings. Second, plan to drink plenty of water during your fast to suppress feelings of hunger. Often times, feeling hungry is actually a sign of thirst. Also, be sure that you are only drinking water during your intermittent fast. Finally, avoid all sources of caffeine during the fasting period. Watch out for supplements that contain caffeine, and do not drink tea or coffee during this time.
24-Hour Fasting Benefits
One of the most important questions about fasting is “what are the 24-hour fasting benefits that I can expect to experience?” Because of the unique way that intermittent fasting works with the body, there is a wide range of improvements that people see when they begin fasting. Some of these benefits can be observed within a very short period of time, while others require regular fasting over several months or years. Intermittent fasting directly impacts numerous parts of the body, especially those that help regulate weight. Explore some of the 24-hour fasting benefits that you are likely to see after starting intermittent fasting.
Intermittent Fasting Supports Wt. Loss
One of the most significant 24-hour fasting benefits is weight loss. At first glance, it might seem like the reduction of calories that occurs with regular fasting is the main reason for losing weight. However, the reduced calorie intake is not the sole reason behind the weight loss that many experience as a result of intermittent fasting. There are complex processes that occur during a fasting period that are the root causes for successful weight loss.
For example, it is thought that fasting may assist with lipid metabolism, improve fasting glucose levels, and improve body composition in those who are overweight. Additionally, fasting influences metabolic regulation due to its impact on “circadian biology, the gut microbiome, and modifiable lifestyle behaviors, such as sleep.”
Intermittent fasting can help you live longer
Not all of the advantages of fasting are witnessed in the short-term. If fact, there are some 24-hour fasting benefits that are much more long-term. Aside from weight loss, a Harvard study found that intermittent fasting can actually help you live a longer life. This type of fasting increases mitochondrial function, which can support an increased lifespan, help fight age-related diseases, and obesity. This research also demonstrates the importance of making intermittent fasting a regular and consistent habit, rather than an occasional part of one’s diet.
Additional 24-hour Fasting Benefits
Improved weight loss and a longer lifespan are not the only 24-hour fasting benefits. There are many other ways that regular intermittent fasting has been proven to positively affect one’s health. Research has linked intermittent fasting to improved gut health, stabilized blood sugar levels, and reduced inflammation. Studies have even found that intermittent fasting could prevent certain types of cancer, lower your risk of type 2 diabetes, and prevent Alzheimer’s disease.
One of the most commonly overlooked 24-hour fasting benefits is the added time it puts back into your day. Making multiple meals and snacks every day is time-consuming. Even if you dine at a restaurant or choose a prepared meal option, the act of dining takes time. Fasting helps give you more time to focus on things that are important to you, such as family, friends, exercise, reading, and more.
The list provided above isn’t an exhaustive list of every one of the potential 24-hour fasting benefits. Researchers are still examining the link between fasting and its impact on various parts of the body. As we learn more about the effect that intermittent fasting has on our health, it is clear that fasting is more than just a temporary diet or a fad. Instead, this time-tested practice can unleash a whole body transformation.
Dr. Gorski's Fasting Hacks
Although fasting has many wonderful benefits, it can be a shock to your system at first. Whether you have never tried intermittent fasting, or if you have tried and struggled in the past, it is key to acknowledge that fasting can be challenging at first. The best way to overcome the associated struggles is to make your fast as easy as possible. That’s why I have developed a few favorite fasting “hacks” to make your transition a bit more smooth.
One of my favorite hacks is to use bone broth when beginning to fast. Ideally only water during your 24-hour fasting period. Drinking bone broth while fasting is also incredibly beneficial. Between your once-per-day meal, sip on 1-2 cups of bone broth. Bone broth is dense in exceptional nutrients, such as collagen, glucosamine, minerals, and electrolytes.
Because you are giving your body a break from food, the energy you would spend on digestion can help heal the body. When you add the healing nutrients in liquid form, you are giving your body tools it needs to restore itself.
Bone Broth & Fasting
Want to add even more of a healing boost to your fast? Take a tablespoon or two of coconut oil or MCT oil alongside your cups of bone broth. These oils provide extra gut support, and also help reap all the benefits of bone broth. Since the bone broth and the MCT and coconut oils are technically liquids, you are not compromising the effectiveness of your fast. These healthy fats require no energy to break down, and they can turn into ketones immediately. Ketones are what help the body use fat rather than sugar as its primary source of energy. This not only provides support for your gut health, but it also helps curb cravings and feelings of hunger. Find which of these hacks works best for you as you enjoy the many 24-hour fasting benefits.
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