22/04/2026
25 hours in to a 36 hour fast, 🤗🤗🤗🤗
Taking a 36-hour break from eating is often called a "Monk Fast" and is a significant step up from standard intermittent fasting.
It’s long enough to trigger deeper biological processes that shorter windows don't quite reach, but short enough that most healthy people can recover quickly.
Here’s a breakdown of what happens when you hit that 36-hour mark:
The basics. 👍
Fasting can help manage and reduce risks for chronic conditions like type 2 diabetes, heart disease, obesity, and inflammatory diseases like arthritis by improving insulin sensitivity, reducing blood pressure, and managing weight.
It may also protect against neurodegenerative diseases like Alzheimer's and Parkinson's
Inflammatory Conditions: Reduces inflammation (by reducing inflammasome activity) to aid with rheumatoid arthritis, asthma, and possibly inflammatory bowel disease.
For those who want a little more indepth information. 👍
It promotes cellular repair, reduces insulin resistance, and lowers blood pressure, potentially supporting longevity and immune system health.
Conditions Potentially Improved by Fasting:
Metabolic Syndrome & Obesity: Fasting is highly effective at reducing body weight, abdominal fat, and insulin resistance, which directly helps in treating metabolic syndrome and managing Type 2 diabetes.
Cardiovascular Disease: Research suggests that intermittent fasting can improve blood pressure. Therefore reducing cardiovascular disease risk.
Chronic Inflammation: Studies show that fasting lowers inflammatory markers like C-reactive protein (CRP), which helps with inflammatory conditions.
Neurological Disorders: Evidence indicates that fasting may help protect against neurodegenerative diseases like Alzheimer's and Parkinson's by promoting brain health and lowering oxidative stress.
Non-Alcoholic Fatty Liver Disease (NAFLD): Fasting can be a helpful intervention for reducing fat buildup in the liver.
Cancer (Adjuvant Care): While not a cure, studies suggest fasting may help minimize chemotherapy-related adverse effects and improve the efficacy of cancer treatments.
1. Deep Autophagy
While autophagy (cellular "housecleaning") begins around 16–24 hours, it typically peaks during longer durations.
The Process: Your body identifies damaged proteins and worn-out cell components, breaking them down and recycling them for energy.
The Benefit: Think of it as a biological "reset button" that can help with anti-aging and reducing the risk of neurodegenerative diseases.
2. Metabolic Flexibility & Fat Loss
By the 36-hour mark, your glycogen (stored sugar) levels are significantly depleted.
Ketosis: Your body is forced to shift from burning glucose to burning stored body fat for fuel.
Insulin Sensitivity: Giving your pancreas a 36-hour break helps lower fasting insulin levels, which can significantly improve how your body handles carbohydrates when you do eat.
3. Growth Hormone Surge:
To protect your muscle mass and bone density while you aren't eating, your body naturally spikes Human Growth Hormone (HGH).
Some studies suggest that a fast of this length can increase HGH levels by several hundred percent, aiding in fat loss and physical recovery once you refeed.
4. Neurological Boosts:
Fasting increases the production of Brain-Derived Neurotrophic Factor (BDNF).
The Feeling: Often described as a "brain fog lifter," BDNF acts like fertilizer for your neurons, supporting cognitive function, memory, and mood stability.
⚠️ A Note of Caution
While 36 hours is generally safe for healthy adults, it is a "heavy lift" for your system. I would advise talking to your health care professional before starting any drastic dietary changes.
Hydration is non-negotiable: You need water and electrolytes (sodium, potassium, magnesium). Since you aren't eating, your body flushes water and salt rapidly.
The "Wall": Hours 18–24 are usually the hardest. Once you pass that peak, hunger hormones (ghrelin) often drop, making the final 12 hours surprisingly easy.
Who should skip it: If you have a history of disordered eating, are pregnant, underweight, or have Type 1 diabetes, please consult a doctor before attempting a fast of this length.
Pro Tip: Break your fast with something small and easy to digest like bone broth, a few eggs or yoghurt rather than a massive pizza. Your digestive system will thank you! 👍🙏😁🤗
