What is a 36 Hour Fast?
A 36 hour fast, also referred to as a 36 hour water fast, is a type of intermittent fasting plan where you abstain from all calorie intake for a total of 36 hours. Some consider it more of an extended daily fast, rather than true alternate day fasting.
It involves going an entire day without food, skipping over one night's sleep, then continuing the fast through the next day until the 36 hour mark. For example, you might stop eating at 8pm on Monday, fast all day and night Tuesday, then start eating again at 8am on Wednesday morning.
How a 36 Hour Fast Works
The process of a 36 hour fast generally follows this basic structure:
- Finish your last meal on the day before starting the fast at your normal dinnertime, such as 8pm.
- Abstain from all calorie intake for the next 36 hours.
- Only consume water, unsweetened tea, coffee, and other non-caloric beverages.
- Skip breakfast and lunch the next day as you continue fasting.
- Stop fasting once you reach the 36 hour mark by eating a meal.
- Repeat the process as desired on following days.
Most people find it easiest to start a 36 hour fast after dinner in the evening. You skip one day's meals then break the fast roughly 36 hours later at the next dinnertime. This allows you to fast through the night during sleep, which typically makes it easier to abstain from food cravings.
36 Hour Fast vs. 24 Hour Fast
How does a 36 hour fast compare to a standard 24 hour fast?
With a 24 hour fast, you only skip one day's meals, making it a daily intermittent fast. A 36 hour fast extends this by one additional 12 hours, allowing you to potentially experience greater benefits.
While 24 hour fasts are already effective, the longer 36 hour duration activates more metabolism-boosting ketosis and potentially greater autophagy (destruction of old cell components).
However, some find reaching the 36 hour mark more challenging both mentally and physically. It also carries a somewhat higher risk of muscle loss if done too frequently without resistance training.
Benefits of a 36 Hour Fast
What are the potential benefits you can obtain from following a 36 hour fasting protocol periodically?
Weight and Fat Loss
Going 36 hours without food intake creates a substantial calorie deficit, leading to pronounced weight and fat loss over time. There are also hormonal benefits that boost metabolism.
Cellular Repair Processes
Animal research indicates longer fasts ramp up autophagy, where cells recycle damaged components. This regenerative process promotes longevity.
Blood Sugar Control
Fasting drops insulin levels, increasing insulin sensitivity and helping normalize blood sugar regulation.
Reduced Inflammation
Inflammation markers linked to obesity and age-related disease decrease significantly during fasting periods.
Heart Health
Fasting may improve heart health by reducing blood pressure, LDL cholesterol and triglycerides.
Brain Function
Fasting is shown to enhance focus, clarity and neuroplasticity. Brain-derived neurotrophic factor (BDNF) increases.
Longevity
Fasting triggers biological repair processes and neuroprotective effects that may extend lifespan.
How Often to Do a 36 Hour Fast
Due to the extended nature of this fast, it's recommended to do it no more than 1-2 times per week at most. Going beyond this frequency can carry risks without proper precautions.
Here are some general guidelines on frequency:
- Beginners - Start with just 1 weekly 36 hour fast.
- Intermediate - Alternate weekly between 1 and 2 fasts.
- Advanced - Build up to a maximum of 2 non-consecutive 36 hour fasts weekly.
- Allow at least 1-2 normal eating days between fasts for recovery.
Pay close attention to how you feel on both fasting and non-fasting days. Reduce frequency if you experience negative side effects like exhaustion, dizziness or disrupted sleep patterns.
36 Hour Fast 1-2 Times Per Week
The sweet spot for most people following this intermittent fasting protocol is doing it just 1-2 times per week, separated by days of normal eating.
This provides periodic spikes in autophagy and ketosis without being so frequent that it becomes counterproductive. Listen to your body to fine tune the optimal schedule.
Taking a Break
Taking periodic 1-2 week breaks from fasting is wise to give your body a rest. You can either return to normal eating during breaks or switch to gentler daily time-restricted feeding.
Breaks prevent metabolism from slowing excessively and allow you to maintain strength. Dont do 36 hour fasts indefinitely without taking breaks.
36 Hour Fast Benefits for Women
What unique benefits can women experience from intermittent 36 hour fasting? Let's explore some of the top advantages for women:
Balances Hormones
Fasting regulates reproductive hormones in women, reducing issues like PCOS. It balances insulin, estrogen and cortisol.
Increases Fertility
Regulating reproductive hormones improves ovulation and fertility. Fasting is recommended to improve chances of conception.
Reduces Inflammation
Lowering systemic inflammation via fasting provides relief from autoimmune disorders that disproportionately impact women.
Slows Aging
Boosts in cellular repair from fasting help slow aging for women by reducing oxidative stress and glycation.
Protects Breast Tissue
Fasting starves cancer cells while protecting healthy cells, reducing breast cancer risk factors.
Prevents Osteoporosis
Fasting
FAQs
What muscles does bouldering work?
Bouldering engages muscles throughout the entire body including the forearms, biceps, shoulders, core, glutes, quads, hamstrings, and calves. It provides an intensive full body workout.
Is bouldering better than climbing with ropes?
Bouldering and roped climbing both have their pros and cons. Bouldering is more dynamic and works power, while ropes allow climbers to focus more on endurance on taller routes. It's best to incorporate both into your training.
What is the V-Scale in bouldering?
The V-Scale is the rating system used for grading the difficulty of bouldering problems. It starts at V0 for beginners and progresses up with no set end point as difficulty increases into double digits.
How high can you boulder without ropes?
Up to 15-20 feet high is generally considered the safe limit for bouldering without any protective gear. Anything above 20 feet and most climbers will use ropes and harnesses.
Can you go bouldering alone?
It is not recommended to boulder alone, especially as a beginner. Having experienced spotters is important for catching falls and providing safety. Solo bouldering risks should only be taken by very advanced climbers.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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