Intuitive Biohacking
Intuitive Biohacking Blog

Biohacking for Women: The Benefits of a 36-Hour Fast for Women.
Aug 16, 2024
4 min read
0
3
0
Fasting has gained significant attention in recent years, especially as research continues to unveil its potential benefits. Among various fasting protocols, the 36-hour fast stands out as a method that many women are exploring for its potential health benefits. This extended fasting period involves abstaining from food for a full 36 hours, usually incorporating periods of eating and fasting into a regular routine. But what exactly are the benefits of this practice, and how might it impact women’s health?
Biohacking for women: Understanding the 36-Hour Fast
A 36-hour fast typically involves fasting from dinner one day until breakfast two days later. For example, if you eat your last meal at 7 PM on Monday, you would not eat again until 7 AM on Wednesday. This extended period without food allows your body to enter a state of ketosis and autophagy, both of which have been linked to various health benefits.
1. Biohacking for women: The Benefits of a 36-Hour Fast for Women: Metabolic Health
Improved Insulin Sensitivity:
One of the primary benefits of a 36-hour fast is improved insulin sensitivity. Research indicates that fasting can help regulate blood sugar levels and enhance insulin sensitivity, which is crucial for preventing and managing type 2 diabetes. A study published in Cell Metabolism found that intermittent fasting, including extended fasts, can improve glucose regulation and reduce insulin levels (Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181-192.).
Weight Management:
Extended fasting can also contribute to weight loss and fat loss. During a 36-hour fast, your body depletes its glycogen stores and starts burning fat for energy. Research shows that intermittent fasting can be an effective strategy for weight management and reducing body fat (Harvie, M. N., et al. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. International Journal of Obesity, 35(5), 714-727.).

2. Biohacking for women: The Benefits of a 36-Hour Fast for Women: Repair and Longevity
Autophagy Activation:
Fasting triggers a process known as autophagy, where cells clean out damaged components and regenerate new ones. This cellular repair mechanism is linked to longevity and reduced risk of chronic diseases. A review in Nature Reviews Molecular Cell Biology highlights how fasting-induced autophagy can protect against diseases and promote longevity (Mizushima, N., & Levine, B. (2010). Autophagy in mammalian development and differentiation. Nature Reviews Molecular Cell Biology, 11(9), 545-557.).
Reduced Inflammation:
Extended fasting has also been associated with reduced inflammation, which is beneficial for overall health and well-being. Inflammation is a key player in many chronic diseases, including heart disease and cancer. Research has shown that fasting can lower inflammatory markers and contribute to a healthier inflammatory profile (Mattson, M. P., et al. (2018). Intermittent metabolic switching, neuroplasticity, and brain health. Trends in Neurosciences, 41(11), 769-783.).
3. Biohacking for women: The Benefits of a 36-Hour Fast for Women: Cognitive Function
Neuroprotection:
The cognitive benefits of fasting are also worth noting. Studies suggest that fasting can enhance brain function and provide neuroprotective effects. For instance, a study published in Neurobiology of Aging found that intermittent fasting improved cognitive function and reduced the risk of neurodegenerative diseases (Mattson, M. P., & Wan, R. (2005). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. Neurobiology of Aging, 26(1), 151-155.).
Increased Mental Clarity:
Many individuals report enhanced mental clarity and focus during and after a fast. This may be due to the stabilizing effects of fasting on blood sugar levels and the production of ketones, which serve as an efficient brain fuel. A review in Frontiers in Psychology discusses how fasting affects cognitive function and mental performance (Rudolph, M. J., et al. (2020). The effects of intermittent fasting on cognitive function: A review. Frontiers in Psychology, 11, 580682.).
4. Biohacking for women: Benefits of a 36-Hour Fast for Women: Hormonal Balance
Improved Hormonal Health:
Fasting can positively impact various hormones in the body. For women, fasting can regulate levels of insulin, leptin, and ghrelin, which are involved in hunger, metabolism, and weight regulation. A study published in Obesity Reviews explores how intermittent fasting affects hormonal balance and metabolic health (Harris, L., et al. (2018). The effects of intermittent fasting on hormonal balance and metabolic health. Obesity Reviews, 19(9), 1132-1140.).
Considerations for Women
While the 36-hour fast offers numerous potential benefits, it is essential for women to approach this practice with caution. Women’s hormonal fluctuations and energy needs, especially during menstruation, pregnancy, or breastfeeding, can affect their experience with fasting. Consulting with a healthcare provider before starting any fasting regimen is crucial to ensure it aligns with individual health needs and conditions.
Final Thoughts
The 36-hour fast is a powerful tool that can contribute to enhanced metabolic health, cellular repair, cognitive function, and hormonal balance. As with any health practice, it’s important to listen to your body and consult with healthcare professionals to ensure that it is suitable for your individual needs.
If you’re considering incorporating a 36-hour fast into your routine, remember to stay hydrated, listen to your body’s signals, and approach fasting with mindfulness and care. By doing so, you may unlock a range of health benefits and achieve a deeper sense of well-being.