36-hour fasting is an intermittent fasting protocol where you abstain from all food for 36 continuous hours, typically from Monday dinner to Wednesday breakfast. This extended fasting window triggers profound metabolic shifts that shorter protocols cannot achieve, positioning it as an advanced yet manageable approach for health optimization.
Extended fasting quadruples ketone levels, offering significant neuroprotective and metabolic benefits while activating peak autophagy for cellular repair. The body completes a metabolic switch from glycogen to fat reserves as primary fuel. Insulin sensitivity improves dramatically as the protocol reverses insulin resistance. Mental clarity surges after 32-34 hours when ketones fully fuel the brain. Inflammatory markers decline while growth hormone preserves muscle mass during the fasting window.
This protocol balances sustainability with efficacy, remaining manageable without medical supervision while delivering benefits that plateau beyond twice-weekly practice. You’ll discover the optimal 36-hour duration, learn physiological changes hour by hour, and master preparation strategies that transform the challenge into a comfortable reset for lasting metabolic transformation.
What Results Can You Expect From 36-Hour Fasting?
36-hour fasting quadruples ketone levels compared to shorter fasting periods, delivering significant neuroprotective and metabolic benefits. In fact, research confirms that extended fasting windows trigger substantially higher ketone production than conventional intermittent fasting protocols. These elevated ketones fuel the brain and muscles while promoting metabolic efficiency and cellular repair processes.
Autophagy activation reaches peak levels during 36-hour fasts because the body enters deeper metabolic states than shorter fasting windows permit. This cellular cleanup process removes damaged organelles and proteins, giving your body sufficient time for comprehensive cellular maintenance and regeneration.
Long-term studies spanning 82 weeks demonstrate sustained weight loss through twice-weekly 36-hour fasting practices. What’s more, practitioners experience reduced hunger during and between fasting cycles. The consistency of this approach produces measurable, durable results without aggressive calorie restriction.
Insulin sensitivity improves significantly through regular 36-hour fasting practice. This means the body’s cells respond more effectively to insulin signals, reducing insulin resistance. The metabolic adaptation lowers diabetes risk and enhances glucose management across multiple body systems.
How Does 36-Hour Fasting Boost Fat Burning?
A 36-hour fast creates a significant caloric deficit while optimizing the hormonal environment for fat burning, with insulin levels dropping low and glucagon elevated to give the body full access to stored fat for energy. This metabolic state removes dietary interference and allows adipose tissue mobilization to accelerate.
Glycogen depletion begins after 12 hours of fasting as the body exhausts stored carbohydrates from muscles and liver. At that point, the body initiates a metabolic shift away from glucose dependence. Adipose tissue becomes the necessary fuel source once glycogen reserves are exhausted.
Fat reserves serve as the primary fuel source by the 36-hour mark as the body has completely shifted away from using stored glycogen. Fatty acid oxidation becomes the dominant energy pathway, and this sustained fat utilization drives meaningful metabolic adaptation.
Now, here’s the kicker: Initial weight loss during a 36-hour fast is largely water weight because glycogen binds water molecules during storage. The scale reflects this water loss prominently in early hours. However, fat-burning benefits are genuine and accelerate once glycogen stores are fully depleted.
What Brain & Mental Health Benefits Occur?
Ketones provide significant neuroprotective benefits through powerful signaling functions when produced during 36-hour fasts. These metabolic byproducts activate cellular pathways that shield brain tissue from oxidative stress and neuroinflammation. The neuroprotective signaling mechanisms operate independently of ketones’ role as fuel, offering distinct protective advantages to neural tissue.
Mental clarity improves dramatically after 32 to 34 hours of fasting, with patients reporting enhanced cognitive function and elimination of brain fog. In fact, individuals describe their brain as “on fire” with sharper thinking, sustained focus, and absence of fatigue. Sleep quality also improves during extended fasts, suggesting comprehensive cognitive optimization across waking and resting states.
Beta-hydroxybutyrate (BHB) serves as an alternate fuel source for the brain when plasma glucose levels decline during fasting periods. This ketone body crosses the blood-brain barrier efficiently and provides sustained energy for neural cells, which means the brain can maintain cognitive performance without relying on glucose metabolism.
Intermittent fasting enhances both working memory and verbal memory through metabolic signaling pathways. For example, research demonstrates that animals show improved working memory capacity following fasting protocols. Adult humans experience measurable gains in verbal memory retention, indicating that fasting-induced metabolic states optimize multiple memory systems across species.
How Does Autophagy & Cellular Repair Work?
Autophagy reaches peak activation during 36-hour fasts, triggering deeper metabolic states where cellular cleanup mechanisms operate far beyond what shorter intermittent fasting windows provide. Extended fasting pushes the body into sustained metabolic conditions that maximize autophagy’s cellular rejuvenation potential.
During extended fasting, the body repairs broken cells and removes toxic proteins through targeted cellular mechanisms. This cleanup process eliminates damaged structures and clears cellular waste systems. The result is a comprehensive cellular reset that restores internal tissue integrity.
Animal studies demonstrate that intermittent fasting reduces tissue damage during surgical procedures and improves surgical outcomes. Enhanced cellular repair mechanisms activate during fasting states, and this protective effect suggests that fasting prepares tissues to withstand physiological stress more effectively.
BHB ketones epigenetically activate gene networks that promote mitochondrial biogenesis and cellular cleanup processes. These metabolic molecules trigger genetic switches that enhance mitochondrial function and energy production while simultaneously reducing oxidative stress throughout the body.
What Happens to Insulin & Inflammation?
Insulin resistance blocks weight loss completely, but 36-hour fasting reverses this metabolic barrier by lowering insulin levels and restoring insulin sensitivity. Why does this matter? High insulin levels prevent the body from accessing stored fat for energy. Under medical supervision, patients using insulin therapy have reversed their need for medication through fasting protocols. This metabolic reset creates the physiological conditions necessary for sustainable weight loss.
Systemic inflammation drives age-related decline and chronic disease progression, but fasting lowers inflammatory markers throughout the body. Medical researchers increasingly recognize inflammation as a central mechanism underlying aging and disease development. Reducing systemic inflammation addresses a root cause of metabolic dysfunction.
Inflammatory markers improve significantly during 36-hour fasts. Research demonstrates reduced triglycerides and enhanced insulin sensitivity, and these changes alter pathways connected to aging. The metabolic shifts improve multiple cardiovascular and metabolic risk factors simultaneously.
The gut requires rest to repair itself. A 36-hour fast provides extended digestive rest, allowing the intestinal lining to heal and regenerate. Gut inflammation decreases during this period, and microbiome composition shifts toward beneficial bacterial populations that support metabolic health.
Is 36-Hour Fasting Safe for You?
36-hour fasting remains manageable for most people without requiring medical supervision, unlike extended 48 or 72-hour fasts. This moderate duration falls within a safe range for healthy individuals. Medical oversight becomes more critical when extending fasting periods beyond 48 hours or when individuals have underlying health conditions.
Fasting tolerance improves significantly with practice and consistency. In fact, research demonstrates that individuals can conduct a self-directed twice-weekly 36-hour fast relatively comfortably and effectively over an extended period of one and a half years. Comfort levels increase as the body adapts to the fasting protocol.
Beginners should establish a foundation before attempting extended fasts. Starting with shorter intermittent fasting windows (16:8 or 18:6 protocols) prepares the body for longer fasting periods. Gradual progression reduces side effects and increases success rates for longer fasting protocols.
Who Should Avoid 36-Hour Fasting?
Diabetic patients require medical supervision before practicing 36-hour fasting, as the practice can significantly alter insulin requirements and medication needs. People with type 2 diabetes have successfully reversed their insulin therapy dependency through supervised intermittent fasting protocols. Doctors must monitor blood glucose levels and adjust medications accordingly to prevent dangerous hypoglycemic episodes during extended fasts.
Over-fasting produces nutrient deficiencies, lean muscle loss, and diminished quality of life in susceptible individuals. Extended fasting periods without proper nutritional planning deplete essential vitamins, minerals, and amino acids. Vulnerable populations face accelerated muscle wasting and compromised physical function from prolonged caloric restriction.
Patients with chronic diseases should consult their doctors before attempting 36-hour fasts because fasting impacts multiple metabolic pathways. Conditions affecting kidney function, liver metabolism, cardiovascular health, and hormone regulation respond differently to prolonged food restriction. Medical professionals evaluate individual health status and fasting compatibility before authorizing extended fasting protocols.
What Side Effects & Risks Should You Know?
Hunger intensity peaks most severely during hours 18-24 of a fast, making this the absolute hardest period for most people. But here’s the best part: After passing this critical window, the body begins producing ketones and enters a metabolic state that creates a natural “high” sensation. Many practitioners report feeling amazing once they move beyond this challenging threshold, which explains why completing the first 24 hours represents the major psychological hurdle.
Nutrient deficiencies emerge as a significant concern when fasting frequency exceeds twice per week with 36-hour sessions. Research indicates that going beyond this frequency does not produce additional benefits. The added metabolic stress from excessive fasting creates unnecessary nutritional risks without improving outcomes.
Physical symptoms during fasting include tingling sensations and extreme tiredness, which some patients experience during extended fasting periods. These manifestations typically resolve as ketone production increases and the body adapts to the metabolic shift. The symptoms reflect the transition between fuel sources rather than a pathological condition.
Lean mass loss represents a legitimate concern during prolonged fasting periods, though research nuances this risk significantly. For example, studies on young men practicing 16-hour fasts demonstrate fat loss while preserving muscle mass. Fasting duration and individual factors determine whether lean tissue preservation occurs.
What Exactly Is 36-Hour Fasting?
A 36-hour fast is a type of intermittent fasting where you abstain from food for a continuous 36-hour period, typically from dinner on day one until breakfast on day three. For example, you would stop eating at 7 PM on Monday and resume eating at 7 AM on Wednesday. This extended fasting window differs from shorter intermittent fasting protocols and creates a significant metabolic challenge for the body.
During the 36-hour fasting period, only water, herbal teas, and black coffee are permitted as acceptable beverages. These zero-calorie drinks support hydration without triggering an insulin response. Consuming any calories from food, sweetened beverages, or supplements breaks the fast and nullifies the intended physiological benefits.
The 36-hour fast represents an extended break from food that allows the body to undergo several physiological changes that promote health and wellness. Metabolic shifts occur as the body depletes glycogen stores and transitions into alternative fuel utilization pathways. This classification distinguishes 36-hour fasting as a more advanced intermittent fasting method compared to shorter daily fasting windows.
Why Is 36 Hours the Optimal Duration?
36 hours is the optimal fasting duration because the average person produces substantial ketones at this timepoint, with beta-hydroxybutyrate (BHB) concentration reaching 0.66 mM/L, approximately 2.5 times greater than what occurs after 20 hours of fasting. This extended window allows metabolic shift to accelerate beyond the initial fasting phase and unlock fat-burning capabilities unavailable in shorter protocols.
Twice-weekly 36-hour fasts increased circulating ketones by fourfold compared to shorter fasting periods. This dramatic elevation in ketone bodies maintained consistent weight loss over an 82-week study period, and the metabolic switch advantage of 36 hours surpasses the results of conventional intermittent fasting schedules.
Ketone activation does not occur until approximately 20 to 24 hours into a fast. This timing makes 36 hours the minimum duration necessary to achieve meaningful ketogenesis and metabolic benefits. Fasting protocols shorter than this threshold cannot trigger the physiological adaptations required for deep fat utilization.
Unlike 48 or 72-hour fasts, 36 hours remains manageable for most people while still delivering peak autophagy and ketone production. This duration balances sustainability with efficacy. Longer fasts create adherence challenges without proportionally greater benefits, making 36 hours the practical sweet spot for metabolic transformation.
How Does It Compare to Other Fasting Protocols?
The 36-hour fast achieves deeper metabolic states than shorter intermittent fasting windows like the 16:8 protocol. Extended fasting duration pushes the body into ketosis more completely. During these extended periods, autophagy peaks and ketone production reaches neuroprotective levels. The 16:8 protocol, by contrast, maintains a shorter fasting window that may not trigger these profound metabolic shifts.
Ketone production differs significantly between 36-hour and 24-hour fasting protocols. A 36-hour fast produces beta-hydroxybutyrate (BHB) at 0.66 millimolar per liter (mM/L), while a 20-hour fast generates only 0.26 mM/L. This represents a 2.5 times greater increase in ketone body concentration with extended fasting.
Alternate-day fasting mimics a 36-hour metabolic cycle and delivers comparable benefits. In fact, clinical trials on alternate-day fasting demonstrate consistent improvements in insulin sensitivity. Blood pressure regulation and cholesterol levels also improve with this protocol. The metabolic patterns from alternate-day fasting mirror those observed in 36-hour protocols.
Now, here’s why that matters: Extending fasts beyond 36 hours produces diminishing returns rather than proportional gains. A 48-hour fast provides more benefits than 36 hours, and a 72-hour fast surpasses 48 hours. However, extended fasting beyond twice-weekly 36-hour sessions does not appear to generate additional metabolic advantages. Strategic frequency matters more than extreme duration.
What Happens in Your Body During a 36-Hour Fast?
By 36 hours of fasting, your body completes a metabolic switch that transitions fuel sources from stored glycogen to fat reserves as the primary energy supply. This shift marks a critical physiological threshold. Fat breakdown accelerates dramatically, and ketone production rises significantly during this extended fasting window. The metabolic transition enables your body to access energy stores that remain abundant even during prolonged caloric restriction.
The pituitary gland releases growth hormone during extended fasting to preserve muscle tissue and support endurance. At the same time, the pancreas releases glucagon to facilitate ketone production from fat stores. These hormonal signals work in concert to maintain energy availability while protecting lean muscle mass during the 36-hour fasting period.
Intermittent fasting periods trigger adaptations across multiple body systems beyond simple fat burning. The metabolic switch activates pathways affecting both physical performance and cognitive function. Brain chemistry shifts as ketones become an alternative fuel source, creating systemic benefits that extend throughout cellular and neurological networks during the fasting state.
How Do Your Hours Break Down Physiologically?
During the first 12 hours of fasting, your body depletes glycogen stores from muscles and liver, initiating the transition to fat burning. Glycogen represents your primary energy reserve from carbohydrates. Once these stores are exhausted, your metabolism shifts toward alternative fuel sources. This metabolic switch marks the beginning of deeper physiological changes.
Between hours 12 and 20, your body initiates gluconeogenesis to maintain blood glucose levels. The liver synthesizes glucose from amino acids and other substrates while ketone production remains minimal during this phase. Fat oxidation accelerates as your system transitions between fuel sources.
Starting around hour 20 to 24, ketone production begins in earnest. The average person generates substantial quantities of ketones at this threshold, and ketones become an efficient fuel source for brain and muscles. This metabolic shift marks a significant transition in your fasting state.
By hours 32 to 36, most individuals experience peak metabolic adaptation. Ketones fully activate, delivering high energy levels and mental clarity. Hunger sensations typically diminish substantially at this stage, and the body operates optimally within this extended fasting window.
When Does Ketosis & Peak Fat Burning Occur?
Ketosis onset requires approximately 20 to 24 hours of fasting, though the average person produces substantial ketone quantities around 36 hours into a fast. Ketone concentration becomes measurable using urine ketone sticks at this threshold. The 36-hour mark represents a critical metabolic transition when the body shifts fully toward ketone-based energy production.
Beta-hydroxybutyrate (BHB) concentration peaks at the 36-hour fasting point during near absolute fasting protocols. Research documents a 0.66 millimolar per liter (mM/L) increase in BHB levels. This elevation represents a 4.4-fold increase in overall ketone concentration, signifying deep metabolic ketosis.
Peak fat burning occurs between 32 to 36 hours of fasting after glycogen stores deplete at the 12-hour mark. The body exhausts its stored carbohydrate reserves and must extract energy from adipose tissue stores. Lipid mobilization reaches maximum efficiency as ketone production climbs to its highest levels during this window.
Beta-hydroxybutyrate functions beyond mere fuel provision for cellular energy. In fact, BHB signals metabolic pathways associated with reduced oxidative stress and enhanced cellular autophagy. The signaling capacity of ketones drives metabolic resilience throughout systemic tissues and organs.
How Do You Complete Your First 36-Hour Fast?
The hardest period of a 36-hour fast occurs between hours 18 and 24, but once you pass this threshold, your body enters a euphoric state where you experience a natural high and feel completely reset. Many first-time fasters report that the psychological battle intensifies during this window. However, persistence through this critical phase unlocks a profound shift in physical sensation and mental clarity.
Mental preparation determines whether you complete a 36-hour fast successfully. Your brain must develop unwavering conviction and commit to the full duration before you begin. The primary obstacle is overcoming the psychological addiction to eating at regular intervals throughout the day.
Proper execution depends on three foundational elements: advance preparation, consistent hydration, and strategic electrolyte management. These factors work together to reduce physical discomfort during your fasting window. Implementing these practices transforms your 36-hour fast into a genuinely comfortable experience rather than an ordeal.
How Should You Prepare Before Fasting?
Fasting preparation requires a gradual progression strategy, especially for beginners who should start with shorter intermittent fasting windows before attempting extended fasts. Starting with a 16:8 protocol (16 hours fasting, 8 hours eating) or 18:6 protocol builds metabolic adaptation. This foundational approach conditions the body for longer fasting periods, such as a full 36-hour fast, without triggering severe hunger or metabolic shock.
Pre-fast meal timing establishes a clear fasting window and psychological anchor for the duration ahead. For example, finishing dinner at a specific time, such as 7 PM on Monday, creates a defined endpoint that extends 36 hours until breakfast on Wednesday. This precise timing framework eliminates confusion and strengthens commitment to the fasting protocol.
Psychological preparation addresses the neurochemical dependencies that develop around eating habits. Fasting breaks the addiction cycle to carbohydrates that stimulate the dopamine center in the brain. The practice also eliminates Pavlovian reflexes to eat at set times, retraining neural pathways and reducing automatic hunger signals tied to habit rather than genuine physiological need.
What Can You Consume During the Fast?
During the 36-hour fasting period, only water, herbal teas, and black coffee are permitted beverages. These zero-calorie options support hydration without interfering with the fasting state. Water remains the primary choice, while herbal teas and black coffee provide variety without adding calories or triggering metabolic disruption.
Proper hydration is one of the key factors that will make the 36-hour fasting experience much more comfortable. Adequate fluid intake stabilizes energy levels and reduces hunger sensations. The body relies on consistent water consumption to maintain cognitive function and physical performance throughout the extended fasting window.
Electrolyte management is an essential preparation factor that significantly improves comfort during the 36-hour fast. Sodium, potassium, and magnesium balance prevents muscle cramps, fatigue, and headaches. Strategic electrolyte intake before and after fasting optimizes recovery and minimizes physical discomfort.
The most effective protocol is 36 hours of near-absolute fast, meaning no caloric intake that would disrupt the metabolic benefits. Even minimal calories from broth, supplements, or sweeteners can interfere with ketone production. Strict adherence to zero-calorie consumption maximizes autophagy and cellular repair mechanisms.
How Do You Break Your Fast Correctly?
Most people naturally break their fast at breakfast on day three, such as 7 AM Wednesday if the fast started at 7 PM Monday. This timing aligns with circadian rhythms and allows the digestive system adequate recovery before reintroduction of food. Planning your break-fast meal in advance ensures nutritional readiness and prevents impulsive food choices.
After completing a 36-hour fast, your instinct drives toward celebration with a feast. But here’s the kicker: Overloading the digestive system immediately after fasting can cause discomfort. Gradual refeeding protects metabolic function and prevents gastrointestinal distress from sudden caloric intake.
Nutrition experts regard the Mediterranean diet as an excellent blueprint for breaking your fast. This approach emphasizes leafy greens, healthy fats, lean protein, and complex unrefined carbohydrates like whole grains. These foods restore nutrient balance while supporting gentle digestive reawakening.
Can You Exercise While Fasting?
Physical performance during fasting preserves muscle mass while promoting fat loss through metabolic adaptation. Young men who fasted for 16 hours demonstrated significant fat loss while maintaining lean muscle tissue. Mice fed on alternate-day fasting schedules exhibited enhanced endurance capacity during running performance, indicating that fasting does not necessarily impair athletic function.
Growth hormone released by the pituitary gland increases during fasting and directly supports muscle preservation. This hormonal elevation enables muscles to sustain contractions over extended periods. The body’s natural growth hormone response creates physiological conditions that allow continued physical activity without excessive fatigue or performance decline.
Ketone bodies become the primary fuel source approximately 32 to 34 hours into a fasting period, triggering enhanced energy availability. The brain experiences heightened mental clarity and focus when operating on ketones. This metabolic state eliminates fatigue sensations and supplies sufficient energy to support moderate to intensive exercise sessions.
How Does 36-Hour Fasting Compare to Alternatives?
The 36-hour fasting protocol is an evidence-based approach for individuals seeking the full spectrum of fasting benefits. This duration bridges shorter intermittent fasts and extended fasting practices, positioning it as a middle-ground strategy. The protocol allows practitioners to experience metabolic shifts without the complexity of longer interventions.
The 36-hour fast pushes the body into deeper metabolic states than shorter fasting windows while remaining accessible without medical supervision. Extended protocols beyond 48 to 72 hours (2 to 3 days) require professional oversight due to increased physiological demands. This middle duration optimizes the depth-versus-duration tradeoff for self-directed practitioners.
The primary fasting benefits accumulate through regular extension of the post-absorptive state rather than constant ultra-long fasts. Practitioners do not require exceeding 24 hours on every occasion to capture metabolic advantages. Strategic 36-hour fasts performed periodically create measurable metabolic effects and cellular adaptations.
36-Hour vs 24-Hour vs 48-Hour: Which Works Best?
24-hour fasts deliver significant reductions in cholesterol and triglycerides, with cardiovascular benefits likely amplified in 36-hour fasts due to deeper ketosis. Research demonstrates that extended fasting periods trigger metabolic changes that improve lipid profiles. The longer duration allows the body to enter a more profound ketotic state, enhancing these cardioprotective effects.
Extended fasting produces incremental improvements as duration increases, yet practical considerations matter significantly. 48-hour fasts outperform 36-hour protocols, and 72-hour fasts exceed both. However, clinical trials reveal that 20-24 hour fasts deliver comparable improvements with substantially fewer fatigue complaints. This finding suggests diminishing returns at longer durations.
The 36-hour duration represents an optimal balance between metabolic benefit and practical tolerability. This timeframe is considered the magic point for sustainable fasting practice, and the duration remains most practical for long-term adherence without unnecessary physiological stress or fatigue complications.
Ketone production escalates measurably across fasting durations, though returns diminish at longer intervals. 36-hour fasts achieve beta-hydroxybutyrate (BHB) concentrations of 0.66 millimolar per liter (mM/L) compared to 0.26 mM/L for 20-hour fasts. 72-hour fasts produce higher levels, yet practical metabolic benefits plateau beyond the 36-hour threshold.
Can You Get Results Without Fasting?
Alternative approaches to weight loss exist, but they do not provide the same metabolic benefits as fasting, and skin does not retract as effectively without fasting’s unique mechanisms. Other modalities achieve caloric deficit through diet and exercise alone. However, these approaches lack the cellular restoration that fasting activates. The physiological differences between fasting and non-fasting weight loss are substantial and measurable.
Fasting provides specific metabolic benefits beyond simple weight loss. Autophagy activation, ketone signaling, insulin sensitivity improvement, and inflammation reduction occur during fasting states. These mechanisms work synergistically to optimize metabolic health. Diet-only approaches cannot replicate these cellular adaptations.
The Mediterranean diet provides an excellent nutritional blueprint whether fasting or not. This approach emphasizes leafy greens, healthy fats, lean protein, and complex carbohydrates as foundational foods. These nutrient-dense choices support long-term health outcomes. The Mediterranean framework remains a gold standard for nutritional guidance across various eating protocols.
Intermittent fasting activates organ-protective mechanisms that diet alone cannot achieve. During fasting windows, the body triggers cellular processes that defend against type 2 diabetes, heart disease, and neurodegenerative disorders. These disease-prevention pathways operate through metabolic signaling distinct from caloric restriction. The protective effects accumulate over extended fasting practice.
How Often Should You Fast for Maximum Results?
One 36-hour fast per week is enough to activate longevity-related pathways in most people, while twice-weekly fasting may be appropriate for those who tolerate it well. Research demonstrates that weekly fasting protocols trigger metabolic and cellular benefits without requiring excessive frequency. The key is matching the schedule to individual tolerance and goals.
Twice-weekly nonconsecutive 36-hour fasts maintain weight loss effectively and sustainably. This protocol increases ketone production 4.4-fold and reduces hunger signals. Study participants sustained these results over 82 weeks without experiencing metabolic slowdown, demonstrating long-term viability.
Does more fasting produce better results? Not necessarily. Fasting frequency has a ceiling beyond which additional benefits plateau. Going beyond twice-weekly 36-hour fasts does not provide extra advantages. Increased fasting frequency creates unnecessary risks, including nutrient deficiencies and unwanted lean mass loss.
Extended fasting practice remains sustainable when frequency stays moderate. Self-directed twice-weekly 36-hour fasts can be conducted comfortably over one and a half years. Participants maintained lost body mass throughout this extended duration, confirming the protocol’s practicality.
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