In this video you'll discover whether or not there's any benefits to a 48-hour water fast.
Many people are familiar with a seven-day water fast. A three-day water fast but not
so many people are familiar with a 48-hour water fast. In fact many people I know would
consider a 48-hour water fast to be a complete waste of time. So that's what we're going
to break down in this video. Are you gonna get some benefits from it and then of course
I'll teach you at the end of this video how I would go about doing a 48-hour water fast
if I were to do one. So stick around to the end but before we get started I'm Dr. Zyrowski
and welcome to the channel. If you're new to the channel it's a pleasure to have you
here. Be sure to subscribe. Hit that notification bell and join our notification community and
I'm gonna help you excel your health and your life. Now I really like this topic of the
48 hour water fast because it's one that most people are not talking about. So we can put
some practical thought behind it and really break down whether or not you should be doing
one, okay? So 48-hour water fast. I want to talk about all the different benefits that
you get from fasting and determine if you're going to get those from a 48 hour water fast.
Because you know when people fall into doing a water fast they typically are in certain
camps like a 7 day water fast or bust. Or a 3 day water fast is good but 7 day is dangerous.
I mean there's all these camps out there. I'm not a fan of being a part of different
fasting camps. I'm a fan of doing what is right for your body because I work with people
and I know that some things just aren't good for certain people. So the 48 hour water fast
autophagy is this something that you're gonna get the benefit of if you're only fasting
for 48 hours? Absolutely, you're still going to get the benefit and here's why. Because
as you're fasting there's a lot of research that shows that people who are very metabolically
flexible, people who are healthy; they're able to get into the state of autophagy in
just a short period of time. This is why even people who are doing one meal a day have the
potential to get into the state of autophagy and just doing that OMAD. By doing that OMAD
every single day imagine hitting autophagy every single day. It’s highly beneficial,
well the same thing goes if you're doing a 48 hour water fast. What I'll do as we progress
through this video is I'll teach you how to actually boost autophagy a little bit faster.
Which is important when doing the 48 hour fast. Now ketone production is this something
you're going to get the benefit of? Well of course. I mean here's the deal and here's
what I found is that people who are very metabolically flexible they can kick out ketones within
easily a 14-16 hour period. People who are not as healthy, people who are not as metabolically
flexible they essentially are going to take a little bit longer. It can take them up to
30 hours before they start kicking out ketones because they have a lot of glycogen stores
in their liver and their muscle tissue. As a result because they're just not as healthy
of an individual their body doesn't transfer from being a sugar burner to a fat burner
as fast. So it's not a big deal. The key point here is that you're still going to get the
benefits of going and producing ketones and getting the benefit of the ketones and the
fat burning while doing a 48 hour fast. Sure you're not going to get the benefits of knowing
a three-day water fast because you're just not in that state of ketosis for as long a
period of time but you're still going to get the benefits of it. Of course if you wanted
to make sure that you're getting the benefits of ketones prior to this just start following
a ketogenic diet before coming into the 48 hour water fast. Not only is it gonna make
the fast easier but it kind of guarantees you that you're gonna get that ketone production.
So ketone production during this time. That's also a positive check. Now weight loss. Are
you gonna get some huge transformation with weight loss? No but are you still going to
get some weight loss benefits? Sure. One of the things that's going to happen is that
first of all, you're putting yourself into a calorie deficit. There's no arguing that
you are going to know not to lose weight during this time because when you don't eat for 48
hours, essentially you're taking two days worth of calories and not consuming them.
So therefore you're going to put yourself into probably a minimum of four thousand calorie
deficit. When you put yourself into the deficit you're going to lose weight but you're also
you know, getting into the state of ketosis remember? Turning into a fat burner and then
you're burning fat on your body. So you are going to get the benefits of weight loss.
Are you gonna have a dramatic weight loss story after this? No, absolutely not but still
if you're doing a 48 hour water fast it's not that long of a period of time. You can
easily slip it in one week after another and get some great benefits. One of the things
I hear about people doing is doing a three-day water fast every single week. I'm not a fan
of that. I think it's putting way too much stress on your body and I think that if you
do that for a long period of time you could put yourself into a state where you're creating
so much stress in your body you eventually start creating problems for yourself. So we
have to be careful with what we're doing here and that's why I think that you have to have
a why behind your fast. Like why would you do a seven day water fast? Well maybe someone
who's really trying to avoid cancer; they're not healthy. I mean why would you do a three
day water fast and then of course why would you do a forty-eight hour water fast? I think
a 48 hour water fast is a great thing to do on a frequent basis and get some benefits
that fasting has to offer without putting a lot of stress on your body. So I think it
is a really good method. Now are you going to increase your metabolism? What the studies
show is that you basically can increase your metabolism between 5 and 14 percent by doing
a 48-hour water fast. Studies also show contrary data is basically saying that as you do a
water fast and you're doing it for a longer period of time than that you could actually
start going downhill. As in you increase your metabolism but then if you're going too long
into a water fast you can start decreasing your metabolism. So we have to make sure that
we are aware of that and you're going to definitely boost your metabolism in a 48-hour fast. It's
great because it's a quick easy fast and you're getting a lot of benefits as you can see.
Are you going to reduce inflammation? Absolutely during this time you're driving down a lot
of those inflammatory markers. A lot of those different hormones in the body that are going
to be the reason that inflammation is up. You're driving down so you're going to reduce
inflammation. So this is great for anybody who's just trying to do a quick health reset
as they're going throughout their busy life. Now you're also going to really change some
hormones. Okay you're going to make yourself more insulin sensitive you're going to make
insulin be able to function properly because as you're reducing inflammation and you're
decreasing inflammation blood sugar as well. Essentially you're going to make that insulin
function properly. Be able to get that sugar into the cell. So as you come out of that
fast you are going to be more hormone sensitive and your whole blood sugar mechanism is going
to function at a much higher level. Maintain muscle; now this is one of the huge benefits
of doing a 48-hour water fast you're going to maintain your muscle mass, okay? As you're
on that fasted date you are going and eating fat but also sparing muscle. As a result,
these short-term fasts are really good for people who are just trying to lose some of
the extra fat on their body but maintain their strength. Next is going to be brain support.
Is this going to help support your brain like a nice good 3 or 7 day water fast does? Of
course it will because there's two reasons why. First of all you're going to get the
benefits of the ketone production. Those ketones are very healthy for your nervous system.
They're very healthy for your brain but you're also going to raise something called BDNF.
This BDNF is brain derived neurotrophic factor. As you raise this up essentially you're going
to help create new synapses in the brain and also help balance out your neurotransmitters.
It's going to do a lot of good things for your cognitive abilities and so make sure
that you're using this in order to support your brain because it works. Then digestive
support. This is something that's also beneficial because as you go and do this 48-hour water
fast one of the things that will happen is that a lot of the bacterial overgrowth that
you may have occurring will start to die down. The yeast; all the stuff that's like occurring
within your gut that you don't want in there it starts to die down. The other benefit is
that your digestive system is just working around the clock. I mean people who are eating
three meals a day and snacking and you know just indulging at night. Essentially their
gastrointestinal system is digesting all day, all night long and it never gets a break.
When you do a 48 hour water fast what's going to happen is you give your intestines a break.
You decrease inflammation. You allow your gut to reset. You allow the pH in your stomach
and your gut to reset. It's very powerful and so people who go and slip in this 48 hour
water fast it's great because it doesn't put a lot of stress on your body but it offers
a lot of benefits. I can't stress this enough because a lot of people think that when you
do a water fast of any sort it's just a one-way road where you're just you're increasing your
health. Not necessarily because people who have a lot of physiological stress and a lot
of you know stress emotionally on their body; they essentially can actually have some negative
results from doing water fast. They feel terrible and they're drained and they put their adrenals
in a bad place. It can be really not too good for some people. So we have to make sure that
we're doing fasting appropriately in a 48-hour water fast is something that you can do more
frequently and it also is a fast that may be more appropriate for a lot of people out
there. Versus a three or seven-day fast.Let's talk about how to induce autophagy a little
bit faster because when we're only working for 48 hours we want to make sure that we're
getting the most out of it. Now coffee is one of those things that's going to help put
you in a state of autophagy much quicker. This is why I like drinking coffee when I'm
doing 16:8 intermittent fasting and when I'm doing one meal a day. Simply because what
the research shows is as you decrease mTOR and you increase AMP kinase essentially what
happens is you put yourself into a state of autophagy faster and coffee is one of those
things that actually does that. Green tea is also good for helping promote getting you
into that fasting state much quicker. So I'm a big fan of drinking green tea during this.
By the way we're talking plain green tea. We're talking about just plain old black coffee
during this time as well. Now the reason I point this out is because if you've watched
any of my other videos when I talk about doing a three or seven day water fast. I like water
and water only when talking about a 48 hour water fast. I'm okay with people going and
using these different tactics in order to increase autophagy. Increase getting into
the fasted state much quicker because you're only working those 48 hours as I mentioned.
Exercise is something I also typically don't like people to do on a three or seven day
water fast but it is something that I don't mind if people are doing it in just 48 hours.
Because what you're doing is like I said with all these tactics is you're just getting yourself
into that fasted state faster. So here's the deal we don't want to be doing excessive cardio
and we don't want to be doing excessive weightlifting but what I'm okay with is mild cardio and
mild weightlifting during this time. Hot and cold therapy so if you're using like a dry
sauna this is powerful at this time and then also even using some cold therapy in the way
of taking a cold bath or even taking a cold shower during this time. By the way if you
want to learn how to boost fasting go ahead and check out this video I did over here.
I will do a complete breakdown on all the ways that you can speed up getting into the
fasted state. Now on our list next is gonna be electrolytes. Electrolytes are also important
during this time as they always are with any type of water fast. Lots of potassium and
lots of magnesium. So add those in and that's how you're going to get some good results.
Be sure to share this video with your friends and also check this video out over here it's
going to show you about the seven things you should never do an intermittent fast.