A TEN-DAY FAST IS THE MOST NATURAL WAY TO CLEANSE THE BODY AND MIND
For over twenty years, I have been involved in the complex machinery manufacturing business. The high level of responsibility, constant crises typical of the Ukrainian market, stress, and energy expenditure wear out both the body and the mind. Additionally, both physiological and mental toxins accumulate in the body and mind due to the excess that fills our lives. We excessively consume everything: food, drinks, information, and material goods. If all this were beneficial, we probably wouldn't suffer from stress, obesity, and various physical and mental ailments.
I searched for a long time for an effective way to restore and reset myself on both physical and mental levels—a recipe for well-being, spiritual balance, and clarity of mind. I tried a lot of different approaches: complicated diets, veganism, and very expensive detox programs. However, none of these provided a comprehensive effect and, more importantly, often left me feeling more exhausted than revitalized. After trying fasting, I realized: this is it! The changes happening in my body truly amazed me. I lost seven kilograms, and I was filled with a pleasant lightness and a surge of energy that, according to common myths about fasting, shouldn't have been possible by the sixth or seventh day.
After several experiments, I settled on a 10-day food pause, as it suits me best. It helps me stay healthy, look good, and think clearly without exhausting myself with diets and while allowing myself almost everything during non-fasting periods. For ten days, I do not consume food, only drinking water—up to 3.5 liters a day. Since 2015, when I first tried fasting, I have done such sessions three to four times a year, typically at the change of seasons. Additionally, once a week, from Sunday evening to Tuesday morning, I practice a 36-hour fast.
For me now, fasting is the most natural and accessible way to cleanse the body and mind of toxins and to reset the processes in my body. Our body is a highly intelligent and unique structure capable of self-regulation.
The body knows perfectly well what it needs, what is excessive, and how to cleanse itself. This intelligent system can sustain itself for 70 to 100 years. The natural mechanisms are so well-tuned that it is unlikely we can improve them. For instance, the medications we take do not heal us on their own; they only assist and activate the necessary processes. No one knows better than the body itself how to bring itself back into balance. We just need to avoid interference and allow it to perform a thorough cleaning.
How does the cleansing mechanism work? Approximately twenty hours after the last meal, the brain starts demanding glucose. In response, the body initiates the process of breaking down fat into glucose and water. The glucose is sent to the brain, while the water is expelled from the body along with toxins and waste.
Paul Bragg, the author of "The Miracle of Fasting," states that by fasting for 7-10 days four times a year (at the change of seasons) and practicing 36-hour fasts once a week, one can reset their body at the cellular level, thereby activating anti-aging mechanisms. During fasting, catabolic processes slow down, and physiologically active substances—metabolites—appear in the tissues. These metabolites stimulate the synthesis of nucleic acids and proteins, promoting renewal and slowing down the aging process.
All these "miracles of fasting" occur thanks to autophagy (literally translated as "self-eating")—a process through which cells break down and recycle their components. This process enables cellular self-renewal and supports proper cellular function. Cells eliminate damaged proteins and organelles, thereby combating the negative effects of aging on the body.
Autophagy provides a source of energy and building blocks for cell renewal. This process is activated in the body in response to nutrient deficiency—approximately 16 to 24 hours into fasting, when insulin levels drop and glucagon levels rise. The cell begins to generate energy from its internal resources, including accumulated waste, such as harmful bacteria. When faced with an infection, the cell can utilize the autophagy mechanism to engulf the bacteria or virus and destroy it.
The process of autophagy was discovered in the 1960s, but researchers struggled to understand the intricacies of the mechanism. None of them knew how the so-called autophagosomes formed, how their activity was regulated, or which genes controlled the process. A breakthrough in this field came from Japanese molecular biologist Yoshinori Ohsumi, who detailed the process of autophagy in his publications during the 1990s. He continued his research for decades and ultimately received the Nobel Prize in Physiology or Medicine in 2016. The Nobel Committee noted that his work has contributed to the understanding of numerous processes occurring in the human body, such as cell mutation and infections, which can lead to Parkinson’s disease, diabetes, cancer, and other illnesses.
Autophagy (and thus fasting, which triggers this process) allows for recovery from autoimmune disorders, allergies, arthritis, osteochondrosis, cardiovascular and gastrointestinal diseases, as well as skin and joint conditions.
Fasting also offers another incredibly valuable bonus: similar to the body, this practice helps to cleanse the mind of "mental toxins."
A few days after the last meal, special biochemical changes occur in the brain. These changes enhance cognitive abilities, concentration, and overall performance. It's no coincidence that fasting holds an important place in various energy, spiritual practices, and religions. According to several studies, fasting promotes the production of happiness hormones, elevating mood to a state of euphoria, stabilizing mental health, alleviating symptoms, and accelerating recovery from depression. Even a 72-hour fast contributes to neurogenesis and improves mitochondrial function, which has a significant antidepressant effect. Additionally, it increases the production of brain-derived neurotrophic factor (BDNF), which plays a crucial role in brain function. Low levels of BDNF are associated with anxiety.
That is why, during wartime, the practice of fasting has gained special significance for me. The state of deep calm and balance that sets in by the fourth day of fasting helps me navigate the most challenging periods related to the war. It allows me to make measured decisions and refrain from impulsive actions or thoughtless steps.
Another undeniable advantage of conscious preventive fasting is the extra free time it provides. You might not realize how many hours we spend on food-related activities: grocery shopping, cooking, setting the table, eating, and cleaning up afterward. The same applies to choosing and visiting restaurants or ordering takeout. By my estimates, all of this takes about four to five hours a day. Time during fasting seems to stretch slowly. For an active person whose day is usually planned down to the minute, this can be quite a challenge. How can I fill this time without feeling guilty about low productivity or inactivity? Over the years, I have developed a whole list of "very important tasks" planned for fasting periods. Additionally, I often set aside complex decisions related to both my business and personal life for fasting days. Truly serious decisions require time for reflection and a calm, balanced state of mind.
The practice of fasting is effective in its radical nature—you can't go halfway. You can do a little gym workout or practice yoga, but with fasting, it doesn’t work that way—you either fast or you don’t. If you choose to fast, you must adhere to all the necessary procedures and activities. You can't just lie down; you'll start feeling unwell. It's important to walk, get fresh air, perform enemas and liver flushes, engage in light physical activities, and, if possible, visit massage sessions and saunas.
I call this type of fasting "conscious." Awareness plays a crucial role, as whether you approach it mindfully or not determines whether you will benefit from it or cause harm. It is indeed challenging for a person to go without food—the body seriously suffers if the fasting is forced due to unfavorable external circumstances. However, if you set your mindset from the beginning that fasting is a gift to the body, a means of cleansing and healing, then the experience will be entirely different.
