A Beginner’s Guide to Water Fasting and Metabolic Reset

Fasting, or voluntarily abstaining from food for set periods, is a powerful tool used to achieve various health goals, from weight management to improving cellular health. When practicing Water Fasting, you consume only water (and sometimes zero-calorie beverages like black coffee or plain tea) during the fasting window.

Here is a summary of three common methods and the key physiological benefits:

Three Types of Water Fasting Schedules

These methods are often categorised by the length of the fasting period.

Fasting Method	Schedule Explained	Beginner Approach	Primary Goal
1. 18/6 Fasting	You fast for 18 hours and have a restricted eating window of 6 hours each day.	Start by fasting for 12 or 14 hours and gradually work up to 18 hours.	Time-Restricted Eating. Simple, sustainable, and effective for daily metabolic control and fat burning.
2. OMAD (One Meal A Day)	This involves a fasting period of roughly 23 hours followed by an eating window of 1 hour (one complete meal).	Often considered an advanced form of 18/6. Ensure the single meal is nutritionally complete.	Deep Fasting State. Maximizes the time the body spends in the non-fed state, significantly lowering daily insulin levels.
3. 36-Hour Fasting	You fast for a full day and a half. For example, you eat dinner on Monday and do not eat again until breakfast/lunch on Wednesday.	This is an extended fast and is typically done only 1–2 times per week or month.	Maximised Cellular Repair. A longer fast designed to push the body toward its key cellular recycling process (autophagy).

Autophagy and the Fasting Timeline

What is Autophagy?

The term Autophagy comes from the Greek for “self-eating.” It is a crucial cellular process where the body breaks down and recycles damaged, old, or dysfunctional cell components. Think of it as a deep cellular cleaning and renewal process that is essential for cell health, longevity, and fighting disease.

When Does Autophagy Kick In?

Autophagy is a continuous process, but it is significantly up-regulated (or boosted) when the body is in a fasted state and nutrient levels are low.

• The process generally begins to increase after 12–16 hours of fasting.
• It becomes much more pronounced and sustained when the fast extends beyond 24 hours, which is why longer fasts (like the 36-hour fast) are highly sought after for this benefit.

Over time, consistently incorporating fasting periods that promote autophagy helps clean up cellular stress, which can lead to cells becoming more responsive to signals like insulin.

Fasting and Insulin Resistance Recovery

The Role of Insulin

Insulin is the storage hormone. When you eat, particularly carbohydrates, your body releases insulin to move the resulting glucose (blood sugar) into your cells for energy or storage.

Insulin Resistance is a condition where your cells stop responding effectively to insulin, forcing the pancreas to produce more and more insulin to manage blood sugar. The key to recovery is giving the pancreas and cells a break, which fasting provides.

How Fasting Helps:

• Lowers Baseline Insulin: By going long periods without food, fasting significantly reduces the amount of insulin constantly circulating in your bloodstream.
• Restores Sensitivity: With prolonged periods of low insulin, the cells become more sensitive and responsive to the hormone when it is released. Over time and with consistency, this can help reverse Insulin Resistance.

The Strategic Eating Order for Insulin Control

You can support the fasting process and help “reset” your insulin levels even during your eating window by being strategic about the order in which you consume your food:

• Method: Start your meal by eating all the meats, fats, and non-starchy vegetables (protein and healthy fats) first. Consume the carbohydrates (rice, bread, potatoes, etc.) last.
• The Science: Protein and, especially, fat take much longer to digest. Eating these first creates a physical barrier and slows down the process of gastric emptying. This means that when the carbohydrates eventually enter your small intestine, their breakdown into glucose and absorption into the bloodstream is significantly slowed down.
• The Result: By slowing absorption, you prevent the rapid, sharp spike in blood glucose (blood sugar) that refined carbohydrates usually cause. This results in a smaller, gentler release of insulin, which is much easier for your body to manage and is less likely to trigger or worsen Insulin Resistance.