MADWORLDDETOX

Water Fasting Complete Guide: How to Fast Safely for Detox

Your body is a self-cleaning machine. The problem is that it never gets a chance to run the cleaning cycle.

Every time you eat, you redirect energy to digestion. Blood flows to your gut. Your liver processes incoming nutrients. Your pancreas releases insulin. Your cells prioritize nutrient uptake over repair. The maintenance work gets deferred indefinitely.

Water fasting is the reset button. When you stop eating — completely, for an extended period — your body shifts from building mode to cleaning mode. Damaged cells get broken down for parts. Old proteins get recycled. Fat stores get mobilized. The body literally starts eating itself, and what it eats first are the things it needed to clean up anyway.

This is autophagy. And while the word has become a wellness buzzword, the process is one of the most powerful detoxification mechanisms you have access to — if you know how to trigger it safely.

This guide covers everything: the science of what happens during extended fasting, how to prepare properly, what to do during the fast, how to break it without undoing your work, who should avoid fasting entirely, and what signs indicate you need to stop. No hype. No spiritual bypassing. Just practical protocols for one of the oldest healing practices humans have used.

What Actually Happens During a Water Fast

When you stop eating, your body goes through predictable metabolic shifts. Understanding these stages helps you know what to expect and when you're getting the benefits you're fasting for.

Hours 0-12: Digestion and Glycogen Depletion

For the first 12 hours, your body is still processing your last meal. Blood sugar rises and falls as you absorb nutrients. Your liver tops off its glycogen stores — the emergency glucose reserve that powers you between meals.

What you feel: Normal, mostly. Maybe mild hunger as meal times pass.

What's happening: Your body doesn't know this is different from skipping breakfast. Nothing special yet.

Hours 12-24: Glycogen Depletion and Early Ketosis

Your liver glycogen runs out somewhere between 12-24 hours (exact timing depends on your last meal's size and composition, your activity level, and your metabolic rate). Once glycogen depletes, your body has two choices: break down muscle for glucose or start burning fat.

Fortunately, your body prefers fat. Your liver begins converting fatty acids into ketones — water-soluble molecules that can cross the blood-brain barrier and fuel your brain and muscles.

What you feel: This is often the hardest window. Hunger peaks. Irritability spikes. You might feel foggy or have a mild headache as your brain transitions fuel sources. Sugar cravings can be intense.

What's happening: The metabolic switch is flipping. Your insulin levels are dropping, allowing fat cells to release their contents. Ketone production is ramping up but not yet high enough to fully fuel you.

Hours 24-48: Ketosis Deepens

By 24-36 hours, most people are producing measurable ketones. Your brain is adapting to run on ketones instead of glucose. The hunger that peaked in the first 24 hours often subsides dramatically.

What you feel: Paradoxically, hunger often disappears. Mental clarity may improve as ketones reach your brain. Energy can actually increase. Some people feel euphoric — this is not spiritual enlightenment, it's elevated beta-hydroxybutyrate affecting your brain chemistry.

What's happening: Your body is now running on fat. Insulin is at baseline. Growth hormone is elevated (to protect muscle tissue). Your cells are starting to notice the absence of incoming nutrients.

Hours 48-72: Autophagy Accelerates

This is when the detox mechanisms really activate.

Autophagy — from the Greek "self-eating" — is the process where your cells break down damaged components for recycling. Old mitochondria get dismantled. Misfolded proteins get degraded. Damaged organelles get cleared. Your cells are cleaning house.

Research suggests autophagy begins increasing around 24 hours but accelerates significantly between 48-72 hours. A 2019 study in Autophagy found that fasting-induced autophagy peaked at approximately 72 hours in human subjects.

What you feel: Energy often stabilizes. Hunger is minimal or absent. Some people report feeling "clean" or unusually clear-headed. Joint inflammation may decrease. Skin issues sometimes improve.

What's happening: Autophagy is actively breaking down cellular debris. Old immune cells are being cleared and new ones generated. Inflammatory markers are dropping. Your body is prioritizing repair over growth.

Days 3-7: Stem Cell Regeneration and Deep Cleaning

Extended fasting (beyond 72 hours) triggers additional mechanisms.

A landmark 2014 study from USC found that prolonged fasting (3-5 days) triggers stem cell-based regeneration of the immune system. As old, damaged immune cells are cleared through autophagy, stem cells activate to regenerate new immune cells from scratch.

The researchers described it as "flipping a regenerative switch" — but emphasized this required extended fasting, not intermittent fasting or short-term calorie restriction.

What you feel: Most physiological discomfort has passed. Energy is stable (though often lower than normal). Hunger is minimal. Sleep patterns may shift (many report needing less sleep). Mental clarity is often at its peak.

What's happening: Stem cell activation, immune regeneration, continued autophagy, deep fat mobilization. This is where you're accessing mechanisms not available in shorter fasts.

Beyond Day 7: Diminishing Returns and Increasing Risk

Fasts beyond 7 days can continue to provide benefits, but the risk-reward ratio shifts significantly.

After the first week, your body has cleared most easily accessible cellular debris. Continued fasting primarily burns fat and some muscle tissue. The regenerative benefits plateau while the risks (muscle loss, electrolyte imbalance, nutrient depletion) continue to accumulate.

Historical medical fasting literature documents fasts up to 40 days under clinical supervision. But these were typically conducted for morbid obesity, under constant medical monitoring, with electrolyte supplementation.

For most people, 3-7 days provides the bulk of the detoxification benefits without the increased risks of extended fasting.

The Preparation Phase: What to Do Before You Fast

Jumping into an extended fast from a standard American diet is a recipe for misery. Proper preparation dramatically reduces side effects and improves outcomes.

2-4 Weeks Before: Clean Up Your Diet

Your body will detox faster if it's not also dealing with withdrawal from caffeine, sugar, and processed foods.

Eliminate or reduce:

  • Caffeine (taper slowly to avoid withdrawal headaches during the fast)
  • Alcohol (stresses the liver you're trying to clean)
  • Refined sugar (makes the carb-to-fat transition harder)
  • Processed foods (reduce inflammatory load)
  • Seed oils (inflammatory, stored in fat cells you'll be burning)

Increase:

  • Whole foods, especially vegetables
  • Clean protein sources
  • Healthy fats (your body will be running on fat soon)
  • Water intake (begin well-hydrated)

3-5 Days Before: Transition to Lighter Eating

Reduce portion sizes. Eat easier-to-digest foods. Cut out heavy meats and complex meals. Many people find success with:

  • Soups and broths
  • Steamed vegetables
  • Light proteins (fish, eggs)
  • Fruits (in moderation)

This empties your digestive tract gradually rather than slamming the brakes on a full gut.

24-48 Hours Before: Final Preparation

Consider a colon cleanse: Many fasting practitioners recommend clearing the bowels before beginning. Options include:

  • Saltwater flush (2 teaspoons sea salt in 1 quart warm water, drink quickly on an empty stomach)
  • Herbal laxative tea (senna-based)
  • Light enema

The reasoning: undigested food sitting in your colon during a fast can cause discomfort and continue releasing toxins for reabsorption. Starting with a cleared gut means cleaner fasting.

If colon cleansing seems too aggressive, at minimum eat lightly and ensure you're having regular bowel movements before beginning.

Assemble your supplies:

Mental Preparation

Extended fasting is as much a mental challenge as a physical one. Set yourself up for success:

  • Clear your schedule of food-centered social events
  • Inform people you live with what you're doing
  • Remove or hide tempting foods
  • Plan low-energy activities (your body is working hard internally)
  • Have a clear intention for why you're doing this

Many people find fasting easier when they stay busy with light activities rather than sitting around thinking about food.

The Protocol: What to Do During the Fast

Hydration: The Foundation

Water fasting means consuming only water — but HOW you drink water matters.

Quantity: Most experts recommend 2-3 liters daily, but listen to your body. You're not eating water-containing foods, so you need to consciously hydrate more than usual.

Quality: Filtered water is essential. You're fasting partly to reduce toxic load — don't drink chlorinated tap water full of the things you're trying to eliminate. A quality countertop water filter or under-sink filtration system makes a significant difference. See our complete guide to water filters for detox for recommendations.

Temperature: Room temperature or slightly warm water is easier on an empty stomach than ice cold.

Timing: Sip throughout the day rather than gulping large amounts at once. An empty stomach processes water differently than one with food.

The Electrolyte Question

This is where fasting protocols diverge, and it matters.

The purist view: True water fasting means only water. Electrolytes technically break the "nothing but water" rule and may slightly reduce autophagy.

The practical view: Extended fasting depletes electrolytes, and electrolyte imbalance is how extended fasts become medical emergencies. A small amount of electrolytes maintains safety with minimal impact on fasting benefits.

Our recommendation: For fasts beyond 48 hours, supplementing electrolytes is worth the potential minor reduction in autophagy. The three critical electrolytes:

Sodium: The most important. Without dietary sodium, your kidneys excrete more water, accelerating dehydration. Add 1/4 to 1/2 teaspoon sea salt to your water 2-3 times daily, or take electrolyte capsules.

Potassium: Works with sodium for fluid balance and heart rhythm. Many find 200-400mg supplemental potassium helpful. Potassium supplements or no-salt potassium chloride mixed into water.

Magnesium: Depletes quickly during fasting and is critical for hundreds of enzymatic reactions. 200-400mg magnesium glycinate daily helps prevent cramps, headaches, and sleep issues.

Signs you need more electrolytes:

  • Muscle cramps or twitching
  • Headaches that don't resolve with water
  • Heart palpitations
  • Dizziness upon standing
  • Excessive fatigue beyond normal fasting tiredness

Don't push through these symptoms. Electrolyte depletion can become dangerous.

What About Coffee and Tea?

Strictly speaking, coffee and tea are not water fasting. They contain compounds your body must process, and caffeine affects multiple metabolic pathways.

That said, many practitioners include black coffee or plain tea, arguing the autophagy impact is minimal while the appetite suppression and mental clarity benefits are significant.

If you include caffeine:

  • Keep it black — no cream, milk, sweeteners, or butter
  • Limit to 1-2 cups daily
  • Have it before noon to protect sleep
  • Consider this a "modified water fast" rather than a pure water fast

The case against: Caffeine stresses the adrenals. During a fast, you're already putting stress on multiple systems. Adding caffeine load may undermine some restorative benefits.

The case for: If you're a daily caffeine user, cold-turkey withdrawal during a fast adds unnecessary misery. Moderate caffeine may keep you functional enough to complete a longer fast.

Daily Practices During the Fast

Light movement: Gentle walking supports lymphatic drainage and keeps energy moving. Avoid intense exercise — your body needs its energy for internal work. See our lymphatic detox guide for supportive practices.

Rest: You may need more sleep, or paradoxically less. Honor what your body asks for. This is not the time to prove anything about productivity.

Journaling: Track how you feel physically, mentally, emotionally. This data is invaluable for future fasts and helps you notice patterns.

Sunlight: Brief morning sunlight exposure helps maintain circadian rhythm when eating patterns are disrupted.

Dry brushing: Many fasters combine water fasting with dry brushing to support lymphatic drainage and skin detoxification.

Meditation: Extended fasting often brings unusual mental clarity. It's an excellent time for contemplative practices.

What to Expect Day by Day

Day 1: Hunger peaks, especially around normal meal times. Possible headaches (especially if you didn't taper caffeine). Irritability common. This is the hardest day for many people.

Day 2: Hunger often decreases. You may feel tired as the metabolic switch happens. Mental fog is common as your brain adapts to ketones. Some people feel worse before they feel better.

Day 3: For many, this is the turning point. Hunger disappears. Energy stabilizes. Mental clarity often improves dramatically. The hardest part is behind you.

Days 4-7: You're in deep fasting territory. Autophagy is active. Energy is stable but often lower than normal. Most physiological discomfort has passed. Many report a feeling of lightness or clarity.

Breaking the Fast: The Most Critical Phase

How you break a fast matters more than how you fasted.

Your digestive system has shut down. Stomach acid production has decreased. Enzyme secretion has slowed. Your gut microbiome has shifted. The intestinal lining has thinned.

Eating a normal meal after an extended fast is a recipe for:

  • Severe digestive distress
  • Refeeding syndrome (dangerous electrolyte shifts)
  • Rapid weight regain
  • Undoing the detoxification benefits

The Refeeding Protocol

General rule: Take half as many days to break the fast as you spent fasting. A 5-day fast = 2.5 days (minimum) of careful refeeding.

Phase 1: Liquid Foods (First 12-24 Hours Per Day of Fasting)

For a 3-day fast, spend at least the first 12-24 hours on liquids:

  • Bone broth — rich in minerals and amino acids, gentle on the gut
  • Diluted fresh vegetable juices (avoid fruit juice initially — too much sugar)
  • Watermelon (technically solid but mostly water)
  • Coconut water (not too much — it's sugary)

Start small. Your stomach has shrunk. What feels like reasonable hunger is often much more than your digestive system can handle. 4-6 ounces at a time, eaten slowly.

For comprehensive guidance on gut support during refeeding, see our gut detox guide.

Phase 2: Soft, Easy-to-Digest Foods (Next 24-48 Hours)

  • Steamed vegetables (well-cooked, not raw)
  • Soft-cooked eggs
  • Avocado
  • Fermented foods in small amounts (sauerkraut, kimchi) to replenish gut bacteria
  • Soups with vegetables and light proteins

Still avoid:

  • Raw vegetables (too hard to digest)
  • Meat (especially red meat)
  • Dairy
  • Nuts and seeds
  • Grains
  • Sugar
  • Processed foods

Phase 3: Gradual Return to Normal (Following Days)

Slowly reintroduce foods over several days:

  • Add raw vegetables
  • Add light proteins (fish, poultry)
  • Add properly prepared grains if you eat them
  • Save heavy foods (red meat, dairy, nuts) for last

Listen to your body. If something causes bloating, discomfort, or digestive upset, it was too soon. Step back and try again later.

The Refeeding Danger Zone: What Can Go Wrong

Refeeding syndrome is a potentially fatal condition that occurs when eating resumes after starvation. It's most dangerous in severely malnourished individuals but can affect anyone after an extended fast.

The mechanism: When you eat carbohydrates after fasting, insulin surges. Insulin drives glucose AND electrolytes (phosphate, potassium, magnesium) into cells. Blood levels of these electrolytes drop dangerously. Heart, respiratory, and neurological problems can follow.

Risk factors for refeeding syndrome:

  • BMI under 16
  • Unintentional weight loss of 15%+ in 3-6 months
  • Little or no nutritional intake for 10+ days
  • Low baseline phosphate, potassium, or magnesium
  • History of alcohol misuse, insulin use, chemotherapy, antacids, or diuretics

Signs of refeeding syndrome:

  • Rapid heart rate
  • Breathing difficulty
  • Swelling (edema)
  • Confusion
  • Seizures
  • Heart failure

If you experience these symptoms after breaking a fast, seek medical attention immediately.

For most healthy individuals doing moderate-length fasts (3-7 days), the risk is low IF you refeed slowly and carefully. But this is why breaking the fast properly is not optional.

Duration Considerations: How Long Should You Fast?

The "right" duration depends on your goals, experience, and health status.

24-48 Hours: The Gateway Fast

Benefits: Glycogen depletion, early ketosis, gut rest, mental clarity.

Autophagy: Beginning but not yet significant.

Who it's for: First-time fasters, those maintaining an established fasting practice, people with demanding schedules.

Best for: Digestive reset, breaking food addictions, mental clarity boost.

72 Hours (3 Days): The Sweet Spot

Benefits: Full ketosis, significant autophagy activation, immune system benefits beginning.

Why this duration: Research suggests autophagy peaks around 72 hours. You're getting most of the cellular cleanup benefits without the increased risks of longer fasts.

Who it's for: People with some fasting experience ready for deeper benefits.

Best for: Detoxification, inflammation reduction, metabolic reset.

5-7 Days: Deep Cleaning

Benefits: Stem cell regeneration, deep autophagy, significant fat loss, immune system overhaul.

Why this duration: Long enough to trigger stem cell regeneration mechanisms (per the USC research), short enough that risks remain manageable for healthy individuals.

Who it's for: Experienced fasters, those with specific health goals, people who've done shorter fasts successfully.

Best for: Major metabolic reset, chronic condition support, deep detoxification.

Beyond 7 Days: Medical Territory

Extended fasts beyond a week should only be undertaken with medical supervision. The benefits continue, but so do the risks:

  • Significant muscle loss
  • Electrolyte imbalances harder to manage
  • Nutrient depletion
  • Immune suppression (paradoxically, after initial enhancement)
  • Gallstone risk increases

If you're considering a 10+ day fast, work with a healthcare provider experienced in fasting medicine.

Frequency: How Often Can You Fast?

24-48 hour fasts: Can be done weekly or bi-weekly as part of an ongoing practice.

72-hour fasts: Monthly to quarterly is a reasonable frequency for most people.

5-7 day fasts: Quarterly to twice yearly. Your body needs time to rebuild between deep fasts.

Extended fasts: Once yearly or less, under supervision.

More is not necessarily better. Chronic extended fasting can become its own form of stress on the body.

Who Should NOT Water Fast

Water fasting is powerful medicine. Like all powerful medicines, it's not for everyone.

Absolute Contraindications

Do NOT water fast if you have:

  • Eating disorders (current or in recovery) — fasting can trigger or worsen disordered eating patterns
  • Type 1 diabetes — fasting without insulin can cause diabetic ketoacidosis (a medical emergency)
  • Pregnancy or breastfeeding — the developing baby needs consistent nutrition
  • Active infections — your body needs resources to fight infection, not fast
  • Heart arrhythmias — electrolyte shifts during fasting can destabilize heart rhythm
  • End-stage kidney or liver disease — these organs can't handle fasting stress
  • Recent surgery — your body needs nutrients for healing
  • Active cancer treatment — consult your oncologist; some protocols incorporate fasting, others contraindicate it

Proceed with Caution (Medical Supervision Required)

  • Type 2 diabetes on medication — medications may need adjustment; hypoglycemia risk
  • Hypertension on medication — blood pressure drops during fasting; medication adjustment often needed
  • Gout — fasting can trigger uric acid spikes and gout flares
  • Gallstones — rapid weight loss and bile changes can trigger gallbladder attacks
  • History of fainting or blood pressure issues — fasting amplifies these
  • Taking prescription medications — many drugs require food for proper absorption or to prevent side effects

Not Recommended Without Experience

  • First-time fasters attempting 5+ days — start with shorter fasts to learn your body's responses
  • Those with high stress or demanding schedules — fasting adds physiological stress; don't stack it on top of life stress
  • Athletes in training — fasting impairs performance and recovery
  • Underweight individuals — you need reserves to draw from

Warning Signs: When to Stop Fasting Immediately

Fasting should feel challenging but not dangerous. Stop the fast and seek medical attention if you experience:

  • Heart palpitations that don't resolve — especially if accompanied by chest pain or shortness of breath
  • Severe dizziness or fainting — beyond the mild lightheadedness that's normal with standing
  • Confusion or inability to think clearly — beyond the normal mental adjustment of days 1-2
  • Severe muscle cramps — especially in legs or chest
  • Numbness or tingling — in hands, feet, or face
  • Severe abdominal pain — not mild hunger pangs, but actual pain
  • Blood in urine or stool
  • Fever — your immune system is compromised during fasting
  • Vomiting — especially if unable to keep water down

When in doubt, break the fast. You can always fast again. You can't undo medical complications from pushing too far.

Water Fasting vs. Other Fasting Approaches

How does water fasting compare to other methods?

Water Fasting vs. Dry Fasting

Dry fasting — abstaining from both food AND water — produces some of the same benefits but with significantly higher risk. The claimed "3x acceleration" of benefits is not supported by controlled research, and dehydration adds danger that makes extended dry fasts risky for most people.

For a detailed comparison, see our dry fasting vs. water fasting guide.

Bottom line: Water fasting is the safer choice for extended fasting. Dry fasting may have a place in short (12-24 hour) protocols for experienced practitioners.

Water Fasting vs. Juice Fasting

Juice fasting provides calories (from fruit sugars) while eliminating solid food. Benefits:

  • Easier to sustain
  • Provides vitamins and minerals
  • Less muscle loss

Drawbacks:

  • Sugar intake prevents full ketosis
  • Autophagy is reduced (protein and nutrients signal cells not to recycle)
  • May spike insulin, counteracting some metabolic benefits

Bottom line: Juice fasting is gentler and more sustainable for longer periods, but provides less autophagy and metabolic benefits than true water fasting.

Water Fasting vs. Intermittent Fasting

Intermittent fasting (16:8, 20:4, OMAD) provides daily fasting windows but doesn't achieve the deep autophagy of extended fasts.

Research shows intermittent fasting produces meaningful benefits:

  • Improved insulin sensitivity
  • Some autophagy activation
  • Weight management
  • Easier to sustain long-term

Bottom line: Intermittent fasting is excellent for daily practice. Extended water fasts provide deeper benefits but are not sustainable as a lifestyle. Many practitioners combine both — daily intermittent fasting with quarterly extended fasts.

Supporting Your Fast: Complementary Practices

Several practices synergize well with water fasting:

Pre-Fast Liver Support

The liver does heavy lifting during fasting, processing mobilized toxins. Supporting liver function before and after fasting improves outcomes. See our complete liver detox guide for protocols.

Key supports:

Gut Preparation and Recovery

Your gut microbiome shifts significantly during fasting. Supporting it before and rebuilding it after improves outcomes:

  • Probiotics during refeeding
  • Fermented foods as you break the fast
  • Bone broth for gut lining repair

See our gut detox guide for comprehensive protocols.

Sauna Support

Infrared sauna can support detoxification during fasting by promoting sweating and circulation. However:

  • Stay well-hydrated
  • Keep sessions shorter than normal
  • Monitor for dizziness
  • Electrolyte replacement is essential

Light Movement

Gentle walking, stretching, and yoga support:

  • Lymphatic drainage
  • Mental clarity
  • Energy circulation
  • Sleep quality

Avoid intense exercise. Your body needs its resources for internal work.

The Science: Key Research on Water Fasting

For those who want to go deeper, here's what the research shows:

Autophagy:

  • 2016 Nobel Prize in Medicine awarded to Yoshinori Ohsumi for autophagy research
  • Autophagy increases significantly after 24 hours of fasting and peaks around 72 hours
  • Returns to baseline within hours of eating

Immune Regeneration:

  • 2014 USC study: Prolonged fasting (3-5 days) triggers stem cell-based immune regeneration
  • Mechanism: PKA enzyme inhibition + reduced IGF-1 signals stem cells to regenerate

Inflammation:

  • Multiple studies show fasting reduces inflammatory markers (CRP, IL-6, TNF-alpha)
  • Effects persist for days to weeks after refeeding in some studies

Metabolic Benefits:

  • Blood pressure reduction consistent across fasting studies
  • Insulin sensitivity improves
  • However, benefits often diminish 3-4 months after fasting if diet returns to baseline

Muscle Loss:

  • Approximately two-thirds of weight lost during extended fasting is lean mass
  • Growth hormone elevation partially protects muscle
  • Proper refeeding can restore lean mass relatively quickly

Practical Tips From Experienced Fasters

Wisdom from those who've done many fasts:

"The first 36 hours are the hardest. If you can get to day 2, the rest is easier."

"Hunger comes in waves. If you can wait 20-30 minutes, it usually passes."

"Stay busy. The worst thing you can do is sit around thinking about food."

"Take more electrolytes than you think you need, especially sodium."

"The hardest part isn't the fast — it's not overeating when you break it."

"Schedule your fast when life is calm. Don't try to fast through stress."

"Your body remembers. Each fast gets easier than the last."

"Don't make major decisions during a fast. Your brain chemistry is altered."

Internal Links to Related MWD Content

Summary: The Water Fasting Protocol

Before the fast:

  1. Clean up diet 2-4 weeks out
  2. Taper caffeine
  3. Eat lightly 24-48 hours before
  4. Consider a bowel cleanse
  5. Assemble supplies (electrolytes, quality water, journal)

During the fast:

  1. Drink 2-3 liters filtered water daily
  2. Supplement electrolytes (especially beyond 48 hours)
  3. Rest, walk gently, avoid intense exercise
  4. Track how you feel
  5. Know the warning signs

Breaking the fast:

  1. Take half as many days to refeed as you fasted
  2. Start with liquids (bone broth, diluted vegetable juice)
  3. Progress to soft, easy-to-digest foods
  4. Reintroduce normal foods gradually
  5. Watch for signs of refeeding problems

Who should skip it:

  • Eating disorders, Type 1 diabetes, pregnancy, active infections, heart arrhythmias, severe organ disease
  • Proceed with caution: Type 2 diabetes on medication, hypertension on medication, gout, gallstones

Water fasting is one of the most powerful detoxification tools available — but power requires respect. Start with shorter fasts. Learn your body's responses. Build up gradually. And always prioritize safety over pushing through.

Your body knows how to clean itself. Water fasting just gives it the space to do so.

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Last updated: June 2026