Did a 36-hour water fast. It was hard, weird, peaceful — all at once.

January 28, 2025 • Written by Akash Solanki • Healthy LivingNutrition Tips

Have you ever stopped eating for a day and a half and listened to your body speak in whispers? 🤔

I'm a 27-year-old from Bengaluru, 65 kg, and I often slip into a 16- to 18-hour fast on lazy weekends. Last month, pumped up by Daddy CBUM's show-prep grit, I hit the 36-hour mark for the first time. From Saturday 10 p.m. until Monday 9 a.m. the only thing that crossed my lips was water with a pinch of pink salt. The ride was strange: cravings, calm, a hot belly, and a clear mind taking turns on stage. Let me share the full log, what science says, the story of my friend Moses (a ten-day veteran!), and a clear plan if you feel like testing yourself.

Why I jumped in 🧐

• Curiosity boost — Those short fasts felt routine; I wanted the next layer.
• Gut check — Pals on longer fasts kept praising deeper focus.
• Role-model pull — Watching CBUM shred body fat nudged my willpower switch.
• Solid start meal — Grilled chicken, rice, and mixed veggies loaded me with protein, carbs, and minerals before the clock began ticking.

How the 36 hours felt — my raw notes 📝

Hour	Body shift	Thought loop
0-6	Still on dinner fuel	"Easy, this is just a late breakfast skip."
6-12	Ghrelin waves start	Scrolled old food pics 😅
12-18	Mild head buzz	Added another salt pinch, slow breaths
18-24	Big hunger peaks	Swapped work for a peaceful temple visit
24-30	Warm belly "burn"	Googled if stomach lining melts (it doesn't)
30-36	Calm lightness	Sat cross-legged drafting lines for this blog

By the end the scale showed 2 kg down. Most of that is water plus a slice of glycogen, with a little fat and muscle in the mix. I never expected overnight magic, yet seeing the number dip was fun data.

The complete 36-hour journey: from dinner fuel to peaceful clarity

Figure 1: My subjective experience during the 36-hour fast - notice how hunger peaks at 18h but mental clarity improves significantly by the end

What really happens inside (science I dug up) 🔬

1. Glycogen drain (0-12 h) — Liver glycogen empties, blood sugar glides lower.
2. Fat-burn switch (12-24 h) — Insulin stays low, fat cells release free fatty acids.
3. Ketone rise (24-36 h) — Beta-hydroxybutyrate climbs to around 1 mmol/L, becoming brain fuel.
4. Cell tidy-up — Autophagy markers spike after the 24-hour line; cells recycle junk proteins.
5. Hormone tweaks — Growth hormone pulses grow up to 4-5 times baseline, helping hold muscle.
6. Better insulin response — A 2021 controlled trial showed sharper insulin sensitivity after a single 36-hour pause in people with type 2 diabetes.
7. Lipid edits — Long alternate-day protocols (36 h zero kcal / 12 h feed) often cut LDL cholesterol and C-reactive protein.

The Science Behind Extended Fasting

Research from leading institutions shows that extended fasting triggers several beneficial metabolic changes:

• Cellular Autophagy: After 24 hours, cells begin cleaning out damaged proteins and organelles
• Ketosis: The body shifts from glucose to ketones as primary brain fuel
• Growth Hormone Surge: Can increase 3-5x baseline levels, preserving muscle mass
• Insulin Sensitivity: Improves glucose tolerance for weeks after the fast

The four key scientific benefits that occur during extended fasting

Figure 2: What that 2kg weight loss actually consisted of - mostly water and glycogen, not fat

Friend spotlight: Moses's ten-day water fast 😮‍💨

Of every story I've heard, Moses, 37, Bengaluru sits at the top. He went ten straight days on water, salt, and one black coffee at sunrise.

Day	Body cues Moses logged	What he did to cope
1-2	Hunger, mild headache	Salt in each glass of water
3-4	Tongue coated, odd breath	Tongue scraper, sugar-free mint
5-6	Low energy, felt cold	Light sweaters, sun on balcony
7-8	Sharp focus, mood lift	Journaling, short coding tasks
9-10	Heavy sleep, 4 kg drop	Slow walks, gentle stretching

Blood work (one week after):

• Fasting glucose: 94 → 78 mg/dL
• Triglycerides: down 18%
• HDL: unchanged

Moses now repeats a similar fast once a year, always with medical labs before and after. His tale shows how readiness, planning, and guidance matter when the line goes past three days.

Figure 3: Moses's impressive blood work improvements after his 10-day water fast

Research facts that caught my eye 📊

• A 2019 Cell Metabolism study on alternate-day eaters (36 h zero kcal) noted a 37% natural weekly calorie cut with no tracking apps.
• Ketone levels after a lone 36-hour pause rose fivefold compared with a normal overnight rest.
• In a large Spanish chrono-nutrition project, people with a longer nightly fasting window had lower BMI on average.

Key Research Findings

Important Note: A 2020 systematic review found that intermittent fasting can improve insulin sensitivity by 20-25% in healthy adults, with effects lasting 2-6 weeks post-fast.

Figure 4: How key biomarkers change as fasting duration extends - the longer you fast, the more pronounced the metabolic benefits

Tips & tricks that kept me sane 🛟

1. Salt your water. One gram per liter solved dizziness.
2. Park big tasks. My brain hated heavy spreadsheets, so I read light fiction.
3. Box-breathing. A 4-4-4-4 rhythm cooled heart rate during hunger spikes.
4. Move slow. Twenty-minute walks kept circulation up without zapping glycogen.
5. Skip fancy drinks. Even green tea felt like cheating; I stayed with plain water for purity.
6. Sleep early. Eight hours unconscious equals eight snack-free hours.
7. Gentle first meal. I used oatmeal plus whey—easy on the gut, rich in protein.

Essential Preparation Tips

Before starting any extended fast:

• Hydrate well in the 24 hours before
• Eat a balanced meal with adequate protein and complex carbs
• Clear your schedule of stressful activities
• Stock up on electrolytes and herbal teas

Everything you need to prepare for a safe and successful 36-hour fast

Step-by-step guide if you want to try 📋

One week before

• Trial run: Two 18-hour fasts to test salt balance.
• Stock gear: Water, pink salt, herbal tea, a mild re-feed dish.

Final meal (T-0)

• 30-40 g protein
• Complex carb (rice, oats, quinoa)
• Veggies for fiber
• Keep fat moderate; high-fat slows emptying.

0-12 h

• Hydrate — 250 ml every two hours.
• Stay busy with routine tasks.

12-24 h

• Second salt pinch.
• Stretch — hip openers, shoulder rolls.
• Mind trick: Tell yourself, "Half done already."

24-30 h

• Journal feelings. Naming the wave weakens it.
• Warm water eases belly heat.

30-36 h

• Stay indoors. Reaction time dips; skip driving.
• Picture your first meal to dodge junk cravings.

Breaking the fast

1. 250 ml warm water
2. Small carb + protein bowl
3. Wait 30 min
4. Balanced breakfast

Check first: Diabetes, pregnancy, ulcers, or daily meds need a doctor's OK.

Deep-track numbers past day 3 📈

Marker	36 h	72 h	120 h	Why it matters
Ketones (mmol/L)	~1.0	3-6	5-8	Fuel brain, mute hunger
Growth hormone	2-5× baseline	5-7×	10×	Holds muscle, ups fat use
Autophagy signal	Rising	High	Peaks	Cell clean-up mode
Uric acid	Slight rise	Higher	High	Hydrate to protect kidneys
Sodium need	2-3 g	4-5 g	5-6 g	Cramps vanish with salt

Human studies confirm these swings in healthy adults. Anyone with kidney, liver, thyroid, or heart concerns must loop in a clinician before even a one-day pause.

My blueprint if you aim longer than 36 hours 🗺️

1. Doctor visit — CBC, CMP, lipids, HbA1c, ferritin.
2. Cut caffeine — Half dose the week before to avoid headaches.
3. Stock helpers — Salt, magnesium glycinate, herbal teas.
4. Book time off — Pick a low-stress window.
5. Daily checklist
   • Morning weight + blood pressure
   • 3-4 L water and 4 g sodium
   • 30-40 min walk, no sprints
   • 8-9 h sleep
6. Break-fast half-day plan
   • 200 ml coconut water
   • 250 kcal fruit + rice porridge
   • Wait an hour, then 20 g whey + steamed veggies
   • Keep fats low until next morning

Other fasting roads if ten days sounds too wild 🛤️

1. 24-hour weekly stop
   • Fast from lunch to lunch once a week.
   • Family dinners stay safe.
2. 5:2 plan
   • Eat normal five days; two days at ~500 kcal.
   • UK researchers saw weight loss while muscle stayed stable.
3. Protein-sparing modified fast (PSMF)
   • 1.8-2 g protein/kg body weight, very low carbs and fat.
   • Body-builders use it for short cutting phases.

Each path grants a taste of food restriction with less strain than a marathon fast. Pick what meshes with your life.

Key gains & watch-outs ⚖️

Possible gain	Why it happens	Checkpoint
Lower morning glucose	Depleted glycogen	Finger-stick day after
Mental calm	Brain uses ketones	Note focus on tasks
Water weight drop	Glycogen binds water	Expect rebound
Tiny muscle dip	Low leucine flow	Post-fast protein bump
Electrolyte dip	Sodium lost in urine	Salt, magnesium, watch cramps

Safety Considerations

Who should avoid extended fasting:

• People with diabetes (type 1 or 2)
• Pregnant or breastfeeding women
• Anyone with a history of eating disorders
• Those taking medications that require food
• People with kidney or liver disease

Conclusion 📝

My 36-hour water fast felt like a tightrope: cravings on one side, quiet clarity on the other. That warm belly at hour 28 was odd yet harmless. Two kilos lighter, I learned that numbers alone don't build long-term health, but experiments teach lessons no textbook can. I'll repeat this pause every four or five months, armed with salt, breath work, and deeper respect for the body's silent skills. If you're keen, plan, read, talk to a pro, and treat fasting as a tool, not a miracle. 🌟

The journey taught me that our relationship with food is as much mental as physical. The quiet hours revealed patterns of emotional eating I hadn't noticed. Most importantly, I gained confidence in my body's resilience and learned to distinguish between true hunger and habitual eating cues.

FAQs ❓

Q1: Is a 36-hour water fast safe for beginners?
A1: If you handle 16- to 18-hour gaps, stay hydrated with salt, and have no medical red flags, it can be safe. Check with a doctor if you take medication or manage a chronic condition.

Q2: Will I lose muscle?
A2: A little protein breakdown happens once glycogen is gone. A protein-rich re-feed and regular strength training in the days after help restore balance.

Q3: How often should I repeat a 36-hour fast?
A3: Many people use a monthly or quarterly rhythm. Doing it too often can stress hormones or recovery, so space your sessions.

Q4: Can I drink coffee or tea during the fast?
A4: Black coffee or unsweetened tea adds nearly zero calories and can curb appetite. Skip them if caffeine triggers jitters.

Q5: Does fasting heal the gut?
A5: A break from food lets gut cells renew and often lowers bloating, but lasting gut health also needs a varied, fiber-rich diet when you eat.

Q6: Why add salt instead of fancy electrolytes?
A6: Plain salt covers sodium for pennies. Flavored mixes taste nice but aren't required.

Q7: What breaks a water fast?
A7: Any calories do. Even a sip of milk starts digestion. Stick to water, salt, and zero-calorie drinks if you want purity.

Q8: How should I train during a multi-day fast?
A8: Walk, stretch, or do light band work. Heavy lifts risk dizziness and poor form.

Q9: Could fasting hurt female hormones?
A9: Long pauses can delay cycles for some women. Keep windows shorter (14-20 h) and track mood, sleep, and period timing.

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