12/26/2025
Anyone else feeling a little yucky after the holidays? They heavy, indulgent foods and overloads of sugar can make anyone feel sluggish and gross! This is often a great place to add a 24-hour fast! A 24-hour fast can have several potential benefits, especially when done occasionally and paired with an overall healthy lifestyle. Here’s a clear, evidence-based breakdown:
Potential Benefits of a 24-Hour Fast
1. Improved Insulin Sensitivity
After ~12–24 hours without food, insulin levels drop, helping your body become more efficient at using glucose. This can support:
• Better blood sugar control
• Reduced risk of insulin resistance over time
2. Metabolic Flexibility & Fat Burning
During a 24-hour fast, your body shifts from using glucose to burning stored fat and producing ketones.
• Encourages fat utilization
• May support body recomposition when paired with strength training
3. Cellular Cleanup (Autophagy)
Autophagy is the body’s process of removing damaged cells and recycling components.
• Begins around 16–24 hours
• Supports cellular health, longevity, and recovery
(Most data is from animal studies, but human evidence is growing.)
4. Digestive System Reset
A full day without eating gives your gut a break, which may:
• Reduce bloating
• Improve gut signaling and appetite awareness
• Help identify emotional or habitual eating patterns
5. Reduced Inflammation
Short-term fasting has been associated with:
• Lower inflammatory markers
• Improved immune signaling
• Potential relief for inflammatory conditions when done appropriately
6. Mental Clarity & Focus
Many people report:
• Improved concentration
• More stable energy levels
• Reduced brain fog
This is likely due to ketone production and reduced blood sugar
Best Practices if You Try It:
• Staying hydrated and including electrolytes (sodium, potassium) helps.
• Break your fast with protein + fiber, not sugar
• Avoid intense workouts during the fast
• Listen to your body—this should feel supportive, not punishing
Have you tried a 24-hour fast as a reset?? How did you feel?
