The 36-Hour Fast Trend: What You Must Know Before Trying
The 36-hour fasting method has become a hot topic among fitness enthusiasts across India, with many claiming it delivers rapid improvements in health and metabolic function. However, medical experts are raising important concerns about this extended form of intermittent fasting that everyone should consider before attempting it.
Understanding the 36-Hour Fasting Practice
Dr Sudhir Kumar, a senior neurologist at Apollo Hospitals in Hyderabad, recently took to social media platform X to explain this trending practice. He described how participants typically consume only water, plain tea, or black coffee without any sweeteners during the entire 36-hour period. This approach represents a significantly extended version of intermittent fasting where the body goes without solid food for more than a day.
Dr Kumar observed that individual responses vary significantly during such extended fasts. While some people report feeling mentally sharper and more focused, others struggle considerably depending on their daily routines, underlying health conditions, and activity levels.
Potential Benefits of Extended Fasting
According to Dr Kumar, certain healthy individuals might experience positive effects from practicing a 36-hour fast. The primary benefits include improved insulin sensitivity and better regulation of calorie intake. Some degree of autophagy - the body's natural process of removing damaged cells - may also be activated, though the neurologist emphasized that human evidence remains limited and requires cautious interpretation.
Many practitioners report enhanced mental clarity and sharper concentration during fasting periods. Dr Kumar explained this phenomenon likely occurs because the body shifts into fat-burning mode and produces ketones, which serve as an alternative energy source for the brain. Additionally, extended fasts may help individuals recognize genuine hunger signals and reduce unnecessary snacking, potentially leading to improved long-term eating habits.
Significant Health Risks and Concerns
Despite the potential benefits, Dr Kumar issued strong warnings about the serious health risks associated with extended fasting. Drinking only water for prolonged periods can lead to dehydration and electrolyte imbalances since essential minerals like sodium and potassium aren't being replenished.
Low blood sugar represents another significant concern, potentially causing dizziness, irritability, and headaches. This risk increases substantially for individuals who maintain heavy physical activity during their fast. Elevated cortisol levels may disrupt sleep patterns, leading to nighttime restlessness. Dr Kumar also cautioned that frequent long fasts could contribute to muscle loss, particularly when regular eating days don't provide sufficient protein.
Digestive issues such as acidity or gastritis may worsen when consuming tea or coffee on an empty stomach, creating additional health complications for regular practitioners.
Who Should Absolutely Avoid 36-Hour Fasts
Dr Kumar identified several groups for whom extended fasting is particularly unsuitable. Individuals with diabetes face higher risks of hypoglycemia, while people with hypertension taking diuretics may experience dangerous fluid and salt imbalances. Those with very low BMI or individuals dealing with eating disorders or food-related anxiety should also avoid this practice entirely.
Pregnant and breastfeeding women are strongly advised against attempting such prolonged fasts due to their increased nutritional requirements. Dr Kumar also clarified that the popular notion of fasting as a detox solution is misleading, noting that the liver and kidneys constantly filter waste products and maintain internal balance without requiring extended fasting periods.
Essential Safety Precautions
For healthy adults who still wish to experiment with 36-hour fasting, Dr Kumar outlined several crucial precautions. He recommended choosing electrolyte-rich water instead of plain water to maintain mineral levels throughout the fasting period. Intense workouts should be avoided as they increase risks of fatigue, low blood sugar, and dehydration.
Breaking the fast should be done gradually, beginning with light foods rich in protein to minimize digestive discomfort. Dr Kumar emphasized that long fasts shouldn't be repeated frequently, suggesting that once a month represents the upper safe limit for most healthy individuals.
Dr Kumar concluded that while an occasional 36-hour liquid fast might be acceptable for healthy middle-aged adults, it isn't essential for fitness, weight control, or detoxification. He stressed that anyone experiencing palpitations, dizziness, significant fatigue, or disturbed sleep during the fast should discontinue immediately. His final message encourages balance, self-awareness, and caution rather than rigid adherence to online fasting trends.
