Fasting for Health and Performance: Intermittent, Wet, and Dry Fasting Explained
Discover how different fasting styles—from 16:8 intermittent fasting to advanced dry fasting—can optimise fat loss, inflammation control, cognitive clarity, and long-term health.
What Is Fasting? A Return to Our Evolutionary Roots
Fasting—the voluntary abstinence from food (and sometimes water)—has been practised for thousands of years. From ancient spiritual traditions to modern clinical research, fasting is now being rediscovered as a powerful tool for physical resilience, metabolic control, and cellular repair.
Contrary to common belief, fasting isn’t about deprivation. It’s about recovery, renewal, and recalibration. Our ancestors thrived with alternating cycles of feeding and fasting. Today, most people eat constantly—and our bodies never get the chance to rest, reset, or regenerate.
But not all fasting is created equal. In this article, we’ll break down the three most effective and popular fasting methods:
• Intermittent Fasting (e.g. 16:8)
• Wet Fasting (Water Fasting)
• Dry Fasting (No food or water)
Each comes with distinct physiological effects, risks, and benefits. Understanding the differences will help you choose the most appropriate fasting style for your goals—whether that’s performance, recovery, fat loss, or longevity.
Intermittent Fasting (e.g. 16:8 Method)
Structure: Fast for 16 hours, eat within an 8-hour window (e.g. 12pm–8pm).
Other variations: 18:6, 20:4, OMAD (one meal a day), 5:2 (caloric restriction on 2 non-consecutive days).
This is the most accessible and sustainable form of fasting. You still eat every day—just within a set window—allowing the body time to recover and hormones to stabilise.
Benefits of Intermittent Fasting
Fat Loss Without Counting Calories
You naturally reduce your calorie intake and prolong fat-burning periods without obsessively tracking every bite.
Improved Insulin Sensitivity
Fewer meals and longer fasting windows help regulate blood sugar and reduce the risk of Type 2 diabetes.
Balanced Energy and Mental Clarity
Stable blood glucose levels mean fewer energy dips and sharper mental focus throughout the day.
Hormone Regulation
Fasting affects key metabolic hormones—like leptin, ghrelin, and growth hormone—leading to improved hunger control and metabolic rate.
Supports Lean Muscle Maintenance
When combined with strength training, intermittent fasting promotes fat loss while preserving muscle, supporting body recomposition goals.
Wet Fasting (Water Fasting: 24–72 hours)
Structure: No food. Only water. Some protocols allow black coffee or herbal teas.
Goal: Full-body reset, deep cellular repair, and metabolic restoration.
This more intensive fast is often used periodically—once or twice per month—for systemic benefits.
Benefits of Wet Fasting
Deep Autophagy and Cellular Detox
Water fasting activates autophagy—your body’s internal clean-up process—which breaks down old or damaged cells, reducing inflammation and oxidative stress.
Enhanced Fat Burning Through Ketosis
After 16–24 hours without food, the body enters ketosis, using fat for fuel—particularly visceral and stubborn fat stores.
Gut Rest and Digestive Reset
With no food to process, the gut lining has time to heal, improving microbiome balance and reducing symptoms like bloating, gas, and IBS.
Inflammation Reduction
Wet fasting helps lower inflammatory cytokines in the body, easing symptoms of joint pain, skin irritation, and chronic inflammatory conditions.
Boosts Brain Health and BDNF
Fasting raises levels of Brain-Derived Neurotrophic Factor (BDNF), which supports neuroplasticity, learning, and long-term cognitive health.
Improved Heart Health
Studies suggest water fasting may lower blood pressure, LDL cholesterol, and triglycerides—markers linked to cardiovascular disease.
Dry Fasting (No Food or Water: 12–24 hours)
Structure: No food, no water.
Types:
• Soft dry fast: No intake, but contact with water is allowed (e.g. brushing teeth, showering).
• Hard dry fast: No food, no water, no water contact.
This advanced fasting method creates a state of internal stress where the body must break down fat not only for energy, but to produce metabolic water—forcing deeper fat mobilisation and repair mechanisms.
Benefits of Dry Fasting
Accelerated Autophagy and Cleansing
Dry fasting may trigger autophagy more quickly than water fasting due to the additional metabolic stress, resulting in faster cellular repair and detoxification.
Increased Fat Metabolism
Without external hydration, the body breaks down fat cells to create metabolic water, accelerating fat loss and possibly improving metabolic flexibility.
Potent Anti-Inflammatory Response
Dry fasting has been reported to dramatically reduce systemic inflammation, offering potential benefits for autoimmune conditions and joint-related pain.
Immune System Reset
Short, controlled dry fasts may promote immune cell recycling and regeneration, strengthening the body’s natural defence mechanisms.
Enhanced Mental Clarity and Focus
Many people describe a sharp, clear mental state during dry fasts—likely due to hormonal shifts and the absence of gut-based distractions.
Which Fasting Method Is Right for You?
New to fasting? Start with 16:8 intermittent fasting. It’s sustainable, safe, and supports fat loss, mental clarity, and metabolic health.
Looking for a deeper reset? Try a wet fast (24–48 hours) occasionally, especially if your goals include inflammation control, digestive repair, or a performance plateau.
Experienced and curious about advanced repair or anti-inflammatory effects? A short dry fast (12–20 hours) may offer additional benefits—but it’s not for everyone. Always proceed with professional guidance and avoid intense training.
Final Thoughts
Fasting is a powerful, adaptable tool—whether your goal is to drop body fat, reduce joint pain, improve mental sharpness, or enhance longevity. It doesn’t replace proper nutrition, sleep, or training—but it can dramatically accelerate your results when used wisely.
At Poseidon Performance, we help our clients implement structured, safe fasting strategies tailored to their physiology, training cycle, and recovery needs. From elite athletes to active adults over 50, fasting can become part of a long-term approach to strength, health, and resilience.
Want Expert Support with Fasting?
We can help you integrate the right approach into your life—safely and effectively.
• Personalised fasting protocols
• Nutrition guidance and refeeding support
• Fasting for injury recovery and inflammation
• Fasting integration with strength and conditioning
• Fasting for high-performing adults over 50
Join the Poseidon Performance community. Stronger for life.
