The 24-Hour Fast: What It Is, How to Do It, and Who Should Try It

Who Should and Should Not Do the 24-Hour Fast

The 24-hour fast can be a beneficial tool for those looking to improve metabolic flexibility and overall health. However, like all fasting strategies, it’s not suitable for everyone. Below, we’ll explore what the 24-hour fast entails, how to perform it properly, and who should or shouldn’t consider this extended fast.

What is the 24-Hour Fast?

A 24-hour fast involves abstaining from food for a full day—usually from dinner one night to dinner the next. During this fast, your body switches from using glucose for energy to tapping into stored fat, which can promote fat loss and provide a metabolic reset. The key to a successful 24-hour fast is proper hydration and supplementation. While fasting, you should consume water, electrolyte-infused drinks, and up to 40 calories of bone broth every few hours to maintain your energy and prevent excessive hunger.
 

How to Do the 24-Hour Fast

To complete a 24-hour fast successfully, here are the steps you should follow:

1. Stay Hydrated: Water is essential. Drink plenty of it throughout the fast to stay hydrated.
2. Electrolyte Water: Consuming electrolytes (like those found in LMNT or Ultima) helps maintain mineral balance, especially as your body flushes out these electrolyte stores with increased water intake during fasting.
3. Bone Broth: Bone broth can be consumed during the fast (limit volume to 40 calories every 2-3 hours) to provide essential vitamins and minerals while maintaining benefits received during an extended fast.
4. Break the Fast Slowly: When breaking your fast, choose nutrient-dense, easily digestible foods, such as lean proteins and vegetables, to reintroduce food to your system.

Why Do a 24-Hour Fast?

The 24-hour fast can offer numerous health benefits:

• Improved Fat Metabolism: After about 12 hours of fasting, your body begins tapping into its fat stores for energy, which can aid in fat loss.
• Increased Insulin Sensitivity: Extended fasting helps to reduce insulin levels, improving how your body handles glucose, which may reduce the risk of type 2 diabetes.
• Cellular Repair: Fasting activates autophagy, a process where your body clears out damaged cells and regenerates new ones, contributing to overall longevity and health.
• Gut Reset: Giving your digestive system a break can lead to improved gut health by allowing it time to rest and repair.

Who Should Do the 24-Hour Fast?

The 24-hour fast is suitable for people who meet the following criteria:

1. Good Overall Health: If you are already in good health and have an established fitness and nutrition routine, the 24-hour fast may complement your current regimen.
2. Manageable Stress Levels: It’s important to have balanced stress levels when doing an extended fast. High stress can negatively impact the body’s response to fasting.
3. Adequate Sleep: Those who are getting enough rest (7-9 hours of sleep) are better suited for the 24-hour fast, as sleep plays a key role in recovery.
4. Experienced with Fasting: If you’ve been practicing intermittent fasting for a while and have gotten used to longer fasting periods, you may benefit from extending your fast occasionally to 24 hours.

In our LEAN 7-Week Program, we practice the optional extended fast two times during the program then once a month in the monthly membership. However, for sustainability and optimizing protein intake (the #1 goal each day!), we recommend aiming for no more than one 24-hour fast per week. Once per month, extended fasts are most ideal for long-term success.
 

Who Should Avoid the 24-Hour Fast?

Certain groups should steer clear of extended fasting:

1. Pregnant or Breastfeeding Moms: Women who are pregnant or breastfeeding may not be able to sustain the nutritional needs of themselves and their baby during a 24-hour fast.
2. Those Who Are Sleep-Deprived: If you’re not getting enough sleep, it’s better to focus on rest before trying a long fast. Sleep-deprived individuals may not handle the stress of fasting well.
3. Those Who Have High-Stress: Fasting can elevate cortisol levels, so those under high stress should avoid extended fasts until they can better manage their stress.
4. Beginners to Exercise or Fasting: If you’re new to exercise or fasting, it’s better to start slow and build up to longer fasting periods. Trying a 24-hour fast too early can lead to fatigue and poor recovery.
5. Those with Adrenal Fatigue or Poorly Managed Thyroid Conditions: If you suffer from adrenal fatigue or uncontrolled thyroid issues, fasting may further stress your system.

Tips for a Successful 24-Hour Fast

• Start Slow: Don’t dive straight into a 24-hour fast if you’ve never fasted before. Begin with shorter fasts and gradually increase the duration. If you are currently fasting 12 hours, try for 14! If you are fasting 16 hours, try for 18! And so on. 
• Stay Hydrated: Water with electrolytes is essential! Keeping your hydration levels up will prevent headaches and fatigue.
• Use Bone Broth for Support: Sipping on bone broth every few hours during the fast can help sustain your energy levels without disrupting the fasting benefits.
• Listen to Your Body: If you feel excessively fatigued or lightheaded, it may be time to stop the fast and try again at another time.

Curious about extended fasting and how it fits into your wellness routine? My LEAN program is designed to guide you through fasting, nutrition, and fitness strategies that help you reach your goals! Join us to learn more and optimize your health for the long term!