A Detailed Overview of the Effects and Risks of 90 Hours Fasting

An In-Depth Look at 90 Hours Fasting

Fasting for extended periods of time has become an increasingly popular health and wellness trend in recent years. While intermittent fasting usually involves fasting for 16-24 hours at a time, some people are now experimenting with prolonged fasts lasting multiple days or even weeks. One such fasting protocol that has gained attention is a 90 hour fast, which involves abstaining from all food and caloric beverages for 90 consecutive hours.

But is fasting for 90 hours safe? And does it provide any real health benefits? In this comprehensive guide, we’ll take an in-depth look at what happens in your body when you fast for 90 hours straight, as well as the potential pros and cons of this extreme fasting plan.

What Happens in Your Body During a 90 Hour Fast

When you stop eating for an extended period of time, your body goes through a number of metabolic changes as it adapts to the lack of incoming calories and nutrients. Here is a general overview of what happens inside your body during a water-only fast of 90 hours:

1. Glycogen Stores Used Up (24-48 hours)

When you stop eating, your body will first turn to its glycogen reserves in the liver and muscles for energy. Glycogen is a branched long chain of glucose (sugar) molecules that serves as the body’s quick energy source when food isn’t coming in. The average person’s glycogen stores can provide enough energy for around 24 hours of fasting, but athletic people who have built up larger glycogen reserves may be able to fast for closer to 48 hours before glycogen is depleted.

2. Gluconeogenesis Ramps Up (2-3 days)

Once glycogen reserves are used up, the body needs to find alternative fuel sources. This is where gluconeogenesis comes in. Gluconeogenesis is a metabolic process where the liver produces glucose from non-carb sources like amino acids (protein). Ramping up gluconeogenesis is the body’s way of providing continuous glucose for tissues like the brain and red blood cells that can’t directly utilize fat for energy. Gluconeogenesis can provide energy for up to 3 days of continuous fasting in most people.

3. Ketosis Begins (2-5 days)

By 2-5 days into a water fast, most people will have entered a state of ketosis. This is when your body switches from burning glucose to burning fatty acids and ketones for fuel. Ketones are produced in the liver from fatty acids during periods of low food intake and low blood sugar. Ketosis allows you to tap into your body fat stores for energy when carbs are not available. At this point hunger and cravings typically decrease as ketones help stabilize blood sugar levels.

4. Autophagy May Increase

During extended water fasting, the process of autophagy often ramps up throughout your body. Autophagy is when old, dysfunctional cells and proteins are broken down and recycled. This is believed to help remove damaged cell components that can contribute to many chronic diseases. Some research shows that fasting for 3-5 days can stimulate autophagy, although more human studies are needed.

5. Metabolism Slows Down

After 3-5 days without food, your basal metabolic rate starts to slow down. Your body recognizes that it needs to conserve energy in response to low calorie intake. This adaptation helps your body hold on to existing energy stores for longer during periods of famine. However, it means you will need to be mindful of reducing calories when coming off an extended fast to avoid rapid weight regain.

6. Loss of Muscle Mass

Catabolism of muscle protein for gluconeogenesis increases the longer you fast, as your body struggles to produce glucose without incoming carbs. Some muscle wasting is expected, especially in the last 1-2 days of a 90 hour water fast when glycogen is severely depleted. Minimizing activity during the fast can help preserve muscle.

Potential Benefits of a 90 Hour Fast

There are several potential benefits that may be associated with fasting from food and caloric beverages for 90 hours straight. However, it’s important to keep in mind that many of these benefits lack strong clinical evidence at the moment.

Weight and Fat Loss

Not surprisingly, fasting for 90 hours will result in significant short-term weight loss and fat loss. However, experts warn that much of the weight lost from prolonged fasting is water weight and lean body mass rather than pure fat mass. Some studies show that alternate day fasting or intermittent fasting can help reduce fat mass better than daily calorie restriction.

Reduced Inflammation

Some evidence links fasting with lower markers of inflammation like c-reactive protein and TNF alpha. Reducing inflammation may provide health benefits for conditions like heart disease, diabetes, and autoimmune disorders. More research is needed on how a 90 hour fast may impact inflammation.

Increased Growth Hormone

Fasting is known to increase human growth hormone (HGH) release in both men and women. HGH plays a role in fat metabolism and muscle growth. Boosting HGH through fasting could theoretically help with fat loss efforts, although results vary widely between individuals.

Cellular Repair Processes

As mentioned earlier, fasting is believed to ramp up autophagy after 2-3 days without food. This process of clearing out damaged cells may help reduce oxidative stress and cellular dysfunction. More studies are underway of how prolonged fasting may impact diseases associated with impaired autophagy.

Gut Rest

Taking a break from food for 90 hours gives your GI tract a chance to rest and reset. Some alternative health experts claim this can benefit gut health and digestion, allowing time for cells to regenerate and microbiome diversity to increase. However, more research is still needed in this area.

Potential Risks and Side Effects

Despite the hype surrounding intermittent fasting and prolonged water fasts, abstaining from all food for 90 hours straight does carry some health risks and potential side effects to be aware of. Some of the drawbacks associated with 90 hour fasting include:

Loss of Muscle Mass

As mentioned earlier, the ramp up in gluconeogenesis and ketosis after 1-2 days without food causes the body to break down amino acids from muscle tissue for glucose production. Some loss of muscle mass is expected when fasting for 90 hours, especially if you are physically active during the fast.

Fatigue and Low Energy

It’s not surprising that abstaining from food and nutrients for 90 hours can leave many people feeling tired, sluggish, and low on energy. Listen to your body’s signals and rest as needed if attempting this type of prolonged fast.

Headaches

Headaches are common during the first few days of fasting as the body adjusts from using glucose to ketones for energy. Staying hydrated and supplementing with electrolytes may help minimize headaches during a 90 hour fast.

Constipation

With no food moving through your digestive tract, prolonged fasting often leads to constipation, sometimes lasting for days after the fast. Staying hydrated and slowly easing back into eating fiber-rich foods can help get your GI system moving again after a 90 hour fast.

Heart Palpitations

Some people report heart palpitations during extended water fasting. This may be due to electrolyte imbalances or a drop in blood pressure. Anyone with a history of arrhythmias or heart issues should consult a doctor before attempting prolonged fasting.

Fainting or Dizziness

Low blood sugar, dehydration, and sodium/potassium imbalances can all cause lightheadedness or fainting spells when fasting for multiple days. Be cautious when standing up quickly after long periods of sitting or lying down.

Hunger and Food Cravings

It’s not easy to avoid all food for 90 hours, so feeling hungry and having cravings is to be expected. This tends to improve after ketosis kicks in 2-5 days into the fast. But the first 1-2 days without food are generally the hardest for most people in terms of appetite and cravings.

Binge Eating After the Fast

Being so deprived of food for an extended time often leads people to overeat or binge once the 90 hours is over. It’s important to be mindful and ease back into regular eating slowly after finishing a water fast this long.

Who Should Not Attempt a 90 Hour Fast

While some people may be able to tolerate water-only fasting for 90 hours, this extreme protocol is not suitable for everyone. The following groups should avoid prolonged fasting or only do so under medical supervision:

• Children and teenagers
• Pregnant or breastfeeding women
• Those with a history of disordered eating
• People with diabetes requiring medication
• Those with electrolyte imbalances
• Individuals taking prescription medications that must be taken with food
• People with liver or kidney problems
• Anyone underweight or malnourished
• Those with active cancer requiring treatment

Safety Tips for a 90 Hour Fast

If you are otherwise healthy and decide to attempt fasting for 90 hours, there are some safety precautions to keep in mind:

• Talk to your doctor first, especially if you take any chronic medications or have underlying health conditions.
• Stay hydrated by drinking plenty of water, herbal tea, or bone broth.
• Supplement with electrolytes like sodium, potassium, and magnesium to reduce side effects.
• Rest as much as possible and avoid vigorous exercise that could cause muscle breakdown.
• Listen to your body and stop fasting if you experience concerning symptoms like chest pain, racing heart, shortness of breath, confusion etc.
• Break your fast slowly with broth, juice or light meals. Avoid binge eating.

The Potential Benefits and Risks of Extended Fasting

Water-only fasting for 90 hours may lead to impressive short-term weight loss. However, it also comes with health risks if done incorrectly or by vulnerable groups. As with any extreme diet, it’s wise to be cautious before attempting prolonged fasting. Be sure to consult your healthcare provider to see if a 90 hour fast is appropriate for your individual health status and body.

While moderate intermittent fasting can offer health advantages for many people, more research is still needed on extended fasting protocols like a 90 hour fast. As with any diet, it’s best to adopt sustainable, balanced eating habits for long-term health rather than drastic short-term interventions.

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.