Fasting for 3 or more days causes a 30% or more decrease in circulating insulin and glucose, as well as rapid decline in the levels of insulin-like growth factor 1 (IGF-1), the major growth factor in mammals, which together with insulin is associated with accelerated aging and cancer (Fontana et al., 2010).
They show that fasting or severe CR causes a drastic reduction in the number of monocytes and lymphocytes in the blood and in peripheral organs, with both increased accumulation of lymphocytes and reduced egress of monocytes in the bone marrow.
Fasting Developments: Mechanisms & Immune Pathways
Results from a small clinical trial found that after 72 hours of water-only fasting, autophagy levels of leukocytes were enhanced through upregulation of upstream signaling and apoptosis was reduced through the downregulation of apoptotic gene expression.
That youthful capacity can be nearly restored, the researchers discovered, with a 24-hour fasting period followed by refeeding.
The 72-h fasting induced significant decreases in glucose level, body weight, and an increase of ketone bodies that confirmed successful fasting of the volunteers. In addition, the median of BDI-2 increased significantly (4 vs. 7, p = 0.006).
While a prolonged fast of 3–5 days aligns with the gut lining's turnover rate and facilitates cell regeneration, studies have shown that shorter fasts of around 16–24 hours can still yield positive changes in the gut microbiome, offering digestive benefits without the need for an extended fast.
Scientists have reproduced the mechanism of autophagy, stimulated by intermittent fasting. This process enables the breakdown of cellular waste, which has health benefits. But the process naturally becomes less effective as the body ages.
About 330 billion cells are replaced daily, equivalent to about 1 percent of all our cells. In 80 to 100 days, 30 trillion will have replenished—the equivalent of a new you.
Does a 3-day fast truly reset your immune system? Well, maybe not a total reset, but at least a mild refresh. The science suggests that, if you can do it, a prolonged fast for 2-3 days or longer may induce your body to clean out some old immune cells and switch on production of new ones.
Our diets significantly impact our body's natural regrowth cycles. Including stem cell-friendly foods in one's diet is a tremendous first step to promoting natural cell growth. Intermittent fasting is also a stem cell activator and has been discovered to start quick cellular regrowth.
The most immediate organ affected by a fast is the pancreas. During times of low plasma glucose, the pancreas will release more glucagon from the alpha cells found in the islets of Langerhans. Glucagon will mainly affect the liver as it stores most of the glycogen in the body.
Our results showed that 12 h fasting is enough to activate autophagy, and 24 h of fasting had the highest autophagy process. The reverse shift from its peak could potentially point towards a new energy balance inside the body, because longer fasting reduces heat production in the chicken [37].
These findings suggest that dawn to sunset 30-day intermittent fasting induces the repair of DNA damaged by ultraviolet and ionizing radiation.
Problems with autophagy are also associated with cancer. “Junk” accumulating in a cell may increase the risk of errors in a cell's genetic material or DNA. Genetic mutations, or changes, in cell DNA can lead to cancer cells forming.
Typically, to see any cellular benefits, one must fast for a minimum of 24 - 48 hours. During a fasting period, a person should not consume any calories but may continuously drink water, caffeine-free coffee, or tea to remain hydrated. One should always consult their doctor before starting a fasting program.
What turns off autophagy? Eating. Glucose, insulin (or decreased glucagon) and proteins all turn off this self-cleaning process. And it doesn't take much.
The process of autophagy is divided into five distinct stages: initiation, nucleation, expansion and elongation, closure and fusion, and cargo degradation. Each stage has potential clinical targets.
Proper hydration is also essential for autophagy to function optimally. Dehydration can disrupt cellular processes, so drinking enough water helps to keep these processes functioning as they should. Adequate hydration can also help the body transport cellular waste products to membranes called lysosomes.
Many medical experts agree that a one-day fast can feel great. But extending beyond three days can begin to cause harm, especially if you have other medical conditions, such as diabetes or heart disease. “A fast longer than a day or two can deplete vitamins, minerals and electrolytes,” Dr. Hopkins says.
Various researchers have reported that fasting may lead to improvements in liver function, potentially indicating a reduction in liver fat accumulation or inflammation. Additionally, total cholesterol levels, which are known to be associated with NAFLD, may also improve during this fasting period.
When you exercise in a fasted state your glycogen stores are already depleted. If your workout for the day involves heavy lifting, you can do so in a fasted state, but you should prioritize eating a meal directly following your workout.
A 72-hour fast, or fasting for three consecutive days without any food intake, can help your body enter a state of ketosis. Ketosis is a metabolic state in which your body burns stored fat for energy instead of glucose from carbohydrates.