Dawn-to-dusk fasting during Navratri is a unique form of intermittent fasting that aligns with circadian rhythms and optimizes metabolic, cellular, and genetic processes. This article explores how Navaratri fasting regulates autophagy, inflammation, and gene expression. The suppression of pro-inflammatory cytokines (TNF-α, IL-1β) and activation of autophagy-related genes (ATG5, ULK1, LC3B, BECN1) contribute to cellular rejuvenation, longevity, and disease prevention. This scientific investigation sheds light on how controlled fasting modulates metabolic flexibility, immune response, and oxidative stress adaptation.
Introduction
Fasting has long been associated with spiritual discipline and health benefits, and Navaratri fasting, traditionally observed for nine days, is a structured approach to dawn-to-dusk fasting. Scientific studies now confirm that controlled fasting enhances autophagy, a self-cleaning mechanism of cells, while modulating gene expression to reduce chronic inflammation.
This article examines the molecular dynamics of fasting-induced autophagy, inflammation regulation, and gene modulation, explaining how Navaratri fasting contributes to cellular repair and longevity.
Standard Timings for Dawn-to-Dusk Nine Days Fasting
The Navratri fasting period typically lasts between 12 to 24 hours, depending on the location and time of year. Here’s a general breakdown:
| Phase | Timing (Approx.) | Physiological Effect |
|---|---|---|
| Pre-Dawn | 3:00 – 5:00 AM | Last minimum refeeding before fasting; stores glycogen |
| Dawn (Sunrise) | 5:00 – 7:00 AM | Fasting begins; insulin levels drop |
| Morning (9:00 AM – 12:00 PM) | No food or drink | Fat-burning and mild ketosis begin |
| Afternoon (12:00 – 3:00 PM) | No food or drink | Autophagy and inflammation reduction |
| Evening (Dusk) | 6:00 – 8:00 PM | Minimum refeeding stimulates nutrient absorption |
| Post Dusk | 8:00 PM – 10:00 PM | Cellular repair, growth hormone peak |
| Night (Sleep Cycle) | 10:00 PM – 4:00 AM | Deep metabolic repair, autophagy activation |
Right refeeding strategy
If the fast was short (12-24 hours), Lembu Pani (lemon water) is ideal. For longer fasts (48+ hours), gradual refeeding with soaked nuts, or lemon water may be better. Listen to your body and choose the right refeeding strategy for your needs! 🌿
For most people, Lembu Pani is an excellent first step in minimum refeeding due to its digestive ease, probiotic content, and electrolyte balance. However, individual needs may vary based on fasting length, hydration status, and gut sensitivity.
Refeeding with Badam Pani or Badam Doodh (almond milk or peanut milk) provides sustained energy and nourishment. Rich in protein, healthy fats, and essential nutrients, it is ideal for spiritual and detox fasting. Peanut milk serves as a great alternative for moderate fasting, offering excellent sources of good fats and protein.
For shorter fasts (12-24 hours), buttermilk is an excellent refeeding option due to its probiotic content, electrolyte balance, and digestive ease. Dahi Pani, also known as buttermilk, is a fermented dairy drink made by diluting curd (dahi) with water and sometimes adding spices like cumin, salt, ginger, and mint. It is a probiotic-rich, electrolyte-balancing drink, making it a great post-fasting refeeding option.
Minimum Refeeding Options
| Refeeding Option | Best for | Benefits |
|---|---|---|
| Dahi Pani (Buttermilk) | General refeeding | Gut microbiome, hydration, mild nutrients |
| Coconut Water | Dehydration | Electrolytes, potassium, mild glucose |
| Lembu Pani (Lemon & Salt Water) | Electrolyte balance | Sodium, hydration, mild alkalinity |
| Soaked Nuts (Almonds, Walnuts) | Energy restoration | Healthy fats, mild protein |
Factors That Influence Refeeding Choice
🔹 Fasting Duration: Longer fasts (48+ hours) need gradual refeeding with probiotics. 🔹 Gut Sensitivity: Some people may need gentler options like warm lemon water or herbal teas. 🔹 Metabolic Needs: Athletes or those with higher muscle mass may require small protein intake (soaked nuts, or coconut water). 🔹 Electrolyte Balance: If there’s significant dehydration, coconut water or lemon salt water may be better than buttermilk.
Navaratri Fasting
There are indeed four Navratris celebrated in a year, with the most widely known being Chaitra and Sharad Navratri, while the other two, Magha and Ashada Navratri, are known as Gupt Navratri. During Navratri, the nine days are dedicated for fasting and worshipping nine forms of Goddess Durga: Shailaputri, Brahmacharini, Chandraghanta, Kushmanda, Skandamata, Katyayani, Kalaratri, Mahagauri, and Siddhidatri.
Navaratri fasting, a form of spiritual fasting, and intermittent fasting, activates autophagy, cleansing cells of damaged components while optimizing gene expression for longevity. This sacred practice of fasting lowers inflammation, reducing TNF-α and IL-1β, fostering metabolic balance. By aligning with circadian rhythms, it enhances mitochondrial efficiency and cellular renewal. Rooted in ancient wisdom, fasting during Navaratri bridges spiritual discipline with modern scientific benefits, promoting holistic health.
🧬 Autophagy & Inflammation Gene Expression During Dawn-to-Dusk Fasting
| 🔼 Increasing Gene Expressions | 🔽 Decreasing Gene Expressions |
|---|---|
| ATG5, ULK1, LC3B, BECN1 | p62, TNF-α, IL-1β |
18 hours
Autophagy Genes and Their Roles in Fasting
Autophagy-related genes (ATG genes) regulate this process by breaking down damaged or unnecessary cellular components and recycling them for energy and repair. In dawn-to-dusk fasting, the expression of autophagy genes gradually increases as fasting progresses and peaks towards the end of the fasting window.
Key Autophagy Genes Activated During Dawn-to-Dusk Fasting
| Gene | Function in Autophagy | Effect of Dawn-to-Dusk Fasting |
|---|---|---|
| ATG5 | Essential for autophagosome formation | Increases during fasting, peaks near sunset |
| ULK1 | Initiates autophagy process | Upregulated after 9+ hours of fasting |
| LC3B | Marks autophagic vesicles | Increases as fasting extends |
| BECN1 (Beclin-1) | Regulates autophagosome formation | Peaks towards the end of fasting |
| p62/SQSTM1 | Degrades damaged proteins | Decreases as autophagy increases |
Autophagy and Increasing Gene Expressions
Summary: Why Increasing These Genes is Helpful:
| 🧬 Gene | 🛠️ Function | 🌟 Benefits of Increase |
|---|---|---|
| ATG5 | Forms autophagosomes | 🔥 Reduces inflammation, 🧠 Prevents neurodegeneration |
| ULK1 | Initiates autophagy | 🛡️ Protects mitochondria, ⚡ Boosts metabolism |
| LC3B | Builds autophagosomes | 🧹 Detoxes cells, ❤️ Protects heart |
| BECN1 | Regulates autophagy | 🧠 Supports brain health, 🏆 Increases lifespan |
Autophagy and Decreasing These Gene Expressions
Fasting balances p62 levels, reduces inflammation, and promotes cellular detoxification, making it a powerful natural therapy for chronic inflammation, aging, and metabolic disorders. Summary: Why Decreasing These Genes is Helpful:
| 🧬 Gene | ⚠️ Function | 🌟 Benefits of Decrease |
|---|---|---|
| p62 | Regulates autophagy & inflammation | 🛑 Reduces inflammation, 🔄 Improves cellular detox |
| TNF-α | Triggers inflammation & cell death | ❤️ Lowers heart disease risk, 🧠 Reduces neuroinflammation |
| IL-1β | Promotes inflammatory responses | 🩸 Reduces chronic inflammation, 🔬 Prevents autoimmune disorders |
Fasting and Why Lowering TNF-α is Important
| 🔬 Finding | ⚠️ Role of TNF-α | 🌟 Why Lowering It Helps |
|---|---|---|
| IF Decreases TNF-α Expression | TNF-α expression showed a decreasing trend during intermittent fasting (IF). | 📉 Helps reduce chronic inflammation. |
| TNF-α & Body Composition | TNF-α correlates with **body fat mass, body water mass, fat-free mass, and basal metabolic rate**. | ⚖️ Lowering it improves metabolism and body composition. |
| TNF-α & Type 2 Diabetes | Higher TNF-α is found in **obese and type 2 diabetic patients**, correlating with **high blood glucose**. | 🍬 Lower TNF-α may improve **glucose regulation** and insulin sensitivity. |
| TNF-α & Aging (Inflammaging) | TNF-α **increases with age**, contributing to chronic, low-grade inflammation (Inflammaging). | 🧬 Lowering it may **slow aging** and **reduce age-related diseases**. |
| TNF-α & Mitochondrial Health | Young mice express **lower TNF-α** than older ones, leading to **better mitochondrial metabolism**. | ⚡ Lowering TNF-α may **enhance energy production** and reduce fatigue. |
| TNF-α & Disease Prevention | Studies in animal models show that **blocking TNF-α reduces disease development**. | 🩺 Lowering it may **prevent inflammatory diseases**. |
Fasting and mTOR Regulation
Fasting inhibits mTOR, which enhances mitophagy (removal of damaged mitochondria). p62 helps tag damaged mitochondria for clearance, preventing inflammatory signaling from defective mitochondria.
| 🧪 Process | 🔬 Effect of Fasting | 🌟 Why It’s Beneficial |
|---|---|---|
| mTOR as a Key Regulator | mTOR senses **nutrients & growth factors** to regulate cell metabolism and survival. | 🛡️ Controls protein synthesis & autophagy, ensuring **efficient energy use**. |
| Fasting Reduces mTOR Activity | mTOR activity **decreases**, shifting the body from **growth mode to energy-conserving mode**. | 📉 Reduces unnecessary energy consumption, **slows aging**, and prevents **metabolic diseases**. |
| mTOR Phosphorylation | Phosphorylation of mTOR at Ser2448 is **suppressed**, making it less active. | ⚡ Inhibits excessive protein synthesis and **redirects energy towards repair & survival**. |
| 4EBP1 (Translation Initiation) | 4EBP1 phosphorylation **decreases**, slowing down protein synthesis. | 💡 Prevents excessive protein production, **preserving energy for cellular repair**. |
| ULK1 (Autophagy Initiation) | ULK1 becomes **less phosphorylated**, triggering **autophagy activation**. | 🧹 Encourages **cellular detoxification**, removing damaged proteins & organelles. |
| rpS6 (Ribosome Function) | Phosphorylation of **rpS6 is suppressed**, reducing **protein synthesis**. | 🔄 Conserves resources for essential functions like **DNA repair & immune response**. |
| Autophagy Activation | Fasting-induced **mTOR inhibition** increases **autophagy**, promoting cellular renewal. | 🛠️ Helps remove **toxic waste**, preventing **neurodegeneration & cancer**. |
| Metabolic Adaptations | Fasting increases ATP reserves by **reducing unnecessary energy use**. | 🔋 Boosts **cellular resilience**, helping cells survive stress & nutrient scarcity. |
| Mitochondrial Efficiency | Improves **oxygen utilization**, ensuring **efficient ATP production**. | ⚡ **Prevents fatigue**, supports **healthy aging**, and **enhances endurance**. |
Conclusion
Dawn-to-dusk Navaratri fasting represents a unique intersection of spiritual discipline and physiological adaptation, with profound implications for cellular health. This fasting practice modulates autophagy, inflammation, and gene expression, promoting metabolic efficiency and cellular rejuvenation.
1. Autophagy Activation: The fasting period triggers a shift from anabolic to catabolic metabolism, upregulating key autophagy-related genes such as ATG5, ULK1, LC3B, and BECN1, enhancing cellular detoxification and renewal. This process helps remove damaged organelles, misfolded proteins, and dysfunctional mitochondria, thereby supporting longevity and neuroprotection.
2. Inflammation Modulation: The suppression of pro-inflammatory cytokines like TNF-α and IL-1β during fasting indicates a shift towards an anti-inflammatory state. Reduced systemic inflammation may help prevent chronic diseases such as metabolic syndrome, autoimmune disorders, and age-related inflammation (inflammaging).
3. Gene Expression Adaptation: The regulation of metabolic and stress-responsive genes during fasting optimizes energy balance, increases mitochondrial efficiency, and enhances cellular resilience. The inhibition of mTOR signaling and the gradual decline of p62 expression reflect a controlled metabolic state that fosters repair rather than growth.
4. Holistic Benefits: Beyond its molecular effects, Navaratri fasting aligns with circadian biology, balancing energy metabolism, improving gut health, and enhancing mental clarity. This practice fosters a deeper mind-body connection, reinforcing both physiological and spiritual well-being.
Individuals with medical conditions such as diabetes, low blood pressure, or metabolic disorders should consult a healthcare professional before fasting. Hydration, electrolyte balance, and gradual refeeding are essential to prevent fatigue, dizziness, or nutrient deficiencies.
Future Directions
Further research is needed to explore the long-term effects of cyclical fasting on epigenetic modifications, stem cell regeneration, and immune system resilience. Understanding the synergies between fasting, meditation, and mantra-based practices could unlock new therapeutic avenues for enhancing health and longevity.
Final Thoughts
Navaratri fasting is not merely a spiritual tradition but a scientifically backed metabolic intervention that harmonizes ancient wisdom with modern biology. By embracing this practice, individuals can harness the power of autophagy, reduce inflammation, and optimize gene expression, paving the way for holistic health and cellular rejuvenation.
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