The 5 Stages of Fasting
Stage 1 Fasting (8-12 Hours): Stable Blood Sugar
During this stage, your blood sugar levels undergo changes. After approximately eight hours without food, your blood glucose levels start to drop, which may cause you to experience hunger, fatigue, food cravings, and difficulty concentrating. However, these symptoms tend to pass quickly if you can overcome the initial hurdle. By the 12-hour mark, your body will begin to draw on your glycogen stores (sugar stores), resulting in stable blood glucose levels. Short-term fasting may also reduce blood pressure and increase insulin sensitivity, making it beneficial for individuals with type 2 diabetes or other blood sugar control issues.
Stage 2 Fasting (12-18 Hours): Ketosis, Fat Burning, and Mental Clarity
After fasting for 16 to 18 hours, your body enters a state of full ketosis. Your liver starts to convert your fat stores into ketone bodies, which act as fuel for your muscles, heart, and brain. This stage of fasting has several advantages, including appetite suppression, fat loss, and mental clarity.
Stage 3 Fasting (16-24 Hours): Autophagy and Cellular Repair
Autophagy is the process through which your body eliminates damaged cells and replaces them with new ones. During this stage of fasting, autophagy kicks in and becomes more pronounced. Autophagy lowers the risk of cancer, Alzheimer’s, and other age-related diseases.
Stage 4 Fasting (24-36 Hours): Growth Hormone Release and Stem Cell Production
Once you reach the 24-hour fasting mark, your body starts producing more growth hormone, which is able to enhance muscle mass, improve bone density, and reduce inflammation. Additionally, more stem cells are produced, which can help repair damaged tissues and organs.
Stage 5 Fasting (36+ Hours): Deep Ketosis and Increased Stem Cell Production
After fasting for 36 hours, your body enters a state of deep ketosis, where it burns fat for fuel rather than glucose. Fasting at this stage improves brain function, increases energy, and reduces inflammation.