With a few hours left to fast, I already started imagining myself eating again and that was what kept me going…. After completing my first 72 hour fast I have some tips that I have learned along the way. Things got easier (but not easy) around 40 hours into the fast. Not having any food while also depriving the body of coffee only made the situation worse. Day 1-2. Thank you for sharing your experience. Weight loss was not a goal for me, but I lost over 6 lbs during the fast (168.9 lbs to 162.7 lbs) which I attribute to passing previously undigested food and some fat loss. Now that the 3 day water fast is behind me and I’m eating and having coffee again (reduced amounts), I have a new appreciation for myself and my body. Someone recommended drinking a mineral-rich salt solution such as Himalayan salt, which replaces the electrolytes flushed out of your body; wheth… For example, check out the photo below where I share this insight. The 5th day I was back to a normal. On the first day of breaking the fast, I passed movement in my bowels for the first time in 3 days. All should be considered. The morning of my forth day, I ate a protein bar with vitals and minerals. I decided to start putting myself in environments with more like-minded people. Those who participated in the 20-hour fast ate whatever they wanted between 1:00 p.m. and 5:00 p.m. and for those who were assigned the 18-hour fast were allowed to eat until 7:00 p.m. In general, I’m feeling pretty good and know how to enter the flow state periodically throughout the day. Spiritual teachers preach it. Fasting for 48 hours is hard but manageable. I would do a 24-hour fast and then continue with your intermittent fasting. fasting for 3 days can regenerate the entire immune system, Why I’m happy being single and not in a relationship. I really found that having a lot of fluids and staying hydrated made hunger easier to bear. In my opinion, however, 72 hours is probably too long as you’ll need nutrient-intake to preserve your strength. A water fast is a fast where you only have water. After the water fast, you’ll be hungry. Three things popped up in my mind as I was reading. The other undesirable side effects that I experienced during this fast are unusual dark circles, yellowish skin color and a swollen face for a few days. I agree with the nothing but water comment. I’m 63 hours in my first 72-hour fast and I feel wonderful! Prolonged fasting may mitigate the harmful effects of chemotherapy. It’s effectively a form of cellular cleansing. I paid the price. My energy level was better on the 3rd day, and the thing that helped me the most was to take electrolyte pills each day. My biggest challenge is mental clarity due to the headache. Whether you’re devoutly spiritual or not really interested in esoteric things, you can experience spiritual benefits of fasting. I managed to get a little bit of work done in the afternoon. The most difficult part was from 20–28 hours, before I went to bed the second night. The reason for this is that starting your fast while you’re already in Ketosis is likely to help you with some of the side-effects. @justinbrown First off, glad that you survived Very useful tips that should be considered before fasting! I think that if you had taken electrolyte pills, you wouldn’t have had the racing heart issues and what not. An hour later, after I had eaten only some fruits, my body was begging me for some real food, so I listened to it and I had a full meal. In the last years' research showed that autophagy contributes to longevity which made fasting go mainstream. Autophagy means to eat oneself. I had to wake up early and it was really challenging to find energy. I will do it again in the future. That is the way to get the main benefits from fasting. You are not recovering from an illness when you stop fasting. They really do make a big difference. Another thing that I realized is that our bodies are actually much stronger and much resilient than we think. I also used distilled water, and took nothing else. How do I feel after completing a 3 day water fast? There are numerous benefits to putting your body into a state of ketosis. On top of that one week before the fast, I started with Magnesium supplementation (read here why) to make sure I wasn’t going to be deficient during the fast. It’s only by being mindful and listening to our bodies that we can truly get a good understanding of it. Thanks to this experience, I’ve learned more about myself and about what I can do to make my next 3 day fasts more beneficial and with fewer side-effects. But for most people, it should be fine. 1. Most reports indicate, however, that the sustained benefits of autophagy happen after 48 hours of fasting. Over the last few days, I’ve developed some new ideas for my business that I’m sure will have a positive impact. Glucose, insulin, and proteins turn off this self-cleaning process. Fasting for forty-eight hours is an adequate time for rest, cleansing, and just enough time for the body to start burning fat – and it's also a great warm-up round for a longer fasting challenge. After a month of practicing the 24 hours fast protocol outlined above, I will usually recommend trying one 36 h fast before the next step. If it's a 12-hour fast, avoid food and drink after 8 p.m. the night before. Then around 4 pm, my energy started to drop significantly. Before the fast, I tried to make my meals extra healthy and to eat a little bit fewer carbs. I thought it would progressively get harder and I thought I would be much more tired than I was. This suggests that fasting reduces inflammation in the body, which may improve the functioning of the immune system. First, I noticed that my hunger increased substantially after the fast. If you’re going to do the 3 day water fast, please go through a preparation period, reducing your reliance on anything you’re addicted to. I was pretty excited about this, but the excitement was short-lived. By the evening, I was experiencing ups and downs. You should consult a medical professional first, especially if you have pre-existing health problems. I felt better within a few minutes. I strongly believe in benefits of fasting, but going on fast for nearly 48 hours one would start questioning ones sanity! Week 12: The 72 Hour Fast I love food and eat a lot of it, so the idea of consuming nothing for 72 hours was daunting. It takes anywhere from 48 hours to one week to enter ketosis, according to Dr. Anthony Gustin at Perfect Keto. Join the Health Optimization and Lonvegity Community! If at some point you feel like you’re super weak and having zero energy, think again because chances are that your body can deal with much more. I only got some intermittent sleep, and in the morning my heart rate wouldn’t slow down. Today I have started my first 72 hr fast . Often our behaviors have a very physiological basis so it’s important to feel compassion for others and not be so quick to judge them. Sometimes, we can get more meaning from the struggle itself than the outcome. Are you thinking of trying a 3 day water fast (or any other kind of fast)? At times, I was feeling quite weak and had a terrible headache. It was a brutal experience for me, but you can avoid some of these challenges if you do more preparation beforehand. To be honest, fasting for 3 days was brutal. The reasons I got hooked up on fasting are numerous: It promotes health, I can stick easily to my optimal weight and I gain time and productivity throughout the day. Need to feed it healthy things and take time out from work a bit more. I certainly felt hungry at times but it was very manageable. “What we started noticing in both our human work and animal work is that the white blood cell count goes down with prolonged fasting. It was hard to fall asleep, but then the night was restful. It’s the body’s mechanism of getting rid of all of its broken down, old cell machinery (organelles, proteins, and cell membranes) when it no longer has the energy to maintain it. I wasn’t hungry for a good part of the day. The link between fasting and inflammation was examined by researchers and reported in Nutrition Research. The first half of the day on Tuesday I was completely fine. I managed to get some work done at my usual pace. I will try to learn more about that during the next fast. At this moment, the hard part is making your body understand that this hunger is not going to be fixed with food anytime soon. However, as soon as I had coffee I felt alive again. After I discovered 16-hour fasts actually weren’t that hard at all, I worked my way up to 18-hour and 20-hour fasts. The 3-day fast only covers the initial startup period. I discovered fasting after a heartbreak not being able to eat.. or eating very little once a day.. noticed the weight depleting. However, the reality is that I feel fantastic. As always I trained in the morning but I noticed more hunger than usual. You should reduce the consumption of these in the days leading up to the fast. I had the feeling that no amount of food was enough. It was concerning. Before I share my personal experience and what I got wrong (and how you can prevent it), I’ll explain what a 3 day water fast is, how to prepare for it, and the benefits of a 72 hour fast. After 72 hours without food, it was time to eat! In the contemporary age, water fasting is becoming more popular in the natural health and wellness movements, as well as amongst biohackers. It was far from being a perfect period, but definitely an intense one. Listen to Your Body. The problem came from my lack of preparation. I am almost 24 hours in and I have a smashing headache! I supplemented again with Magnesium before going to sleep. It was concerning. First, I had some coconut water and two bananas. Meditation has gained a lot of traction these days, and that’s a great practice to find peace of mind. The cost is $164 for results by midnight two days after your test, or $188.75 for results by midnight the following day. Thought my fast I reduced my amount of exercise. But the headache was not going away so I took a bouillon cube to get some sodium as the lack of electrolytes in the body can often cause dizziness during a fast. The first is that life without coffee isn’t worth living. So, if your appointment is at 8 a.m. and you're told to fast for 8 hours, only water is okay after midnight. I started the day with a coffee and Magnesium. For the first 3 days, I experienced decreasing levels of hunger, and the occasional headache that I attribute to my brain whining for the daily caffeine that it was no longer receiving. A post shared by Justin Brown (@justinrbrown) on Oct 25, 2018 at 2:22am PDT. Proponents of the spiritual benefits of fasting usually point to the following benefits: During a water fast, you’re only meant to have water. What’s the point of life when it can be so easily taken away? So for my next 3 day fast, I will follow a method described by Peter Attia. People either fully agree with something and deny other points of view or they fully disagree and call it fake and thus deny other points of view. For the first time in a long time my joints didn’t hurt and my skin was completely clear and I had more energy. To skip the science and further information on a 3 day fast, click here. I feel like I’m more able to listen to my body and be aware of what it needs to be healthy. 24 hrs into it. “And the good news is that the body got rid of the parts of the system that might be damaged or old, the inefficient parts, during the fasting. It doesn’t take much to switch autophagy off, which is why I recommend a water fast over any other type of fast. When fasting, autophagy starts after 20-24 hours on average.However, this starting point largely depends on your pre-fasting dietary habits. Ultimately, I ended up experiencing significant fasting benefits from my 3 day fast. It needed almost a week for my appetite to get back to normal. It helped with my chocolate and caffeine addiction. The food felt fine in my gut, but my headache was still brutal. The side effects are part of the game of self-experimentation and of the pursuit of self-knowledge. My experience with a 3 day fast: the good, the bad and the improvable. The 72 Hour Water Fast Challenge - I recently had a 5 day all you can eat/drink 4th of July vacation and gained 20lbs! 72 Hours for Regeneration. When you cut food out of your life for a few days, the first thing that becomes obvious is how lucky you are. Throughout history, people have undertaken fasts for spiritual or religious reasons. I’ve recently gone on a 40 Day Christmas plant-based fasting, which is according with the Orthodox church here in Bulgaria. Almost finished…! Lately I have been doing more 24hr fast. However, by the afternoon (about 20 hours in), I started to feel exhausted. I can see your reasoning for fasting. Only after all of this My daughter told me about intermittent fasting. It was very difficult for me. I’m going on 48 hours in my second extended fast and was searching online for motivation to keep me going and remainders why I’m doing it! It’s worth noting that I’m feeling an incredible amount of elation and clarity. According to Medical News Today, people with risk factors for the following diseases will benefit from fasting: Preliminary research also suggests that ketosis and autophagy may be effective for treating cancer and Alzheimer’s disease. I had a few insights during my 3 day water fast. Having some basic knowledge in place means I’ll be able to continue experimenting without putting my body under such stress. It causes feelings of euphoria and cognitive focus, increases insulin resistance, and improves mitochondrial efficiency. Climbing stairs, for example, felt weird — my legs were very weak as if I didn’t have strength. There are significant health benefits to a 3 day water fast. One of the greatest gifts you can ever give yourself is the gift of listening. My stomach definitely felt flatter and less bloated after the fast. The second is that I have a profound relationship with my body. It felt like I was purging so much from the body. I managed to experience compassion for people who experienced higher blood pressure or increased heart rates regularly. Your article was very informative otherwise. It seems obvious, but the decisions I make every day about what to eat have a big impact. While doing the fast, I made the commitment to explore relationships with people who will inspire me to grow. The first insight came from reflecting on the relationships in my life. Creating change in your life doesn’t always need to be easy. Most people do a 3 day fast where they have some diluted fruit and vegetable juices, in combination with lemon water spiced with cayenne pepper for an enhanced cleansing effect. According to Dr. Tallis Barker, a holistic consultant, our bodies have two methods of metabolization. Today, I finished a 3 day (72 hr) fast, and it was an interesting experience to say the least. I would recommend starting out with a 12-hour fast and working up to a 24-hour fast and once you've got that down I would recommend. About a year and a half ago, I began doing time-restricted eating, a diet that, with exercise, has helped me lose 48 pounds. By the evening I was feeling simply horrible. The most challenging aspect of a 3 day fast is actually breaking the fast at the end (more on that later). I found that during an extended period of fasting, the experience of meditation is even more powerful, and my mental clarity was also very good. They need time to readjust. During the rest of the day, the hunger was manageable and the productivity was acceptable: I am not going to pretend that I felt awesome during the whole day, but you can get stuff done. Update: I made it on water and electrolytes and magnesium only!!! For me, this three-day fasting represented a moment of self-inflicted adversity that made me grateful far beyond the end of the fast. Fasting for 72 Hours Can Reset Your Entire Immune System. Subscribe to The Long Game: the weekly newsletter about health, wellness, tech, and the future. Do You Know What Cycle You’re in on your Health Journey? Thank you. I also understood that hunger comes in waves. To be honest, fasting for 3 days was brutal. Instead of going through the preparation recommended above, I decided on Sunday to do the 3 day fast and by Monday evening I stopped consuming foods, only drinking water. It’s been more than a week that I completed the fast, and I can now draw my conclusion on what needs improvement for the next time. My last water fast was for 11 days and 11 hours (275 hours total). Yesterday, I finished a 3 day water fast (72 hour fast). I have chronic headaches and had one the past 2 days already and it has increased significantly. I’ve been following some of the recommendations posted here and it sure is a great way to IF. The first is the usual way we metabolize carbohydrates. I’ve found this to be the perfect interval for maximizing benefits of fasting without the protocol ever feeling like a chore. At the 72 hour mark, I started to introduce food back into my diet. But first, let’s go through how to prepare for a 3 day water fast. I'm Justin Brown, the founder of Ideapod. Here’s what happened during my 3 day water fast: This was the easiest part of the fast. In any case, this was the day I was breaking my fast. Great post! The researchers described their breakthrough as “remarkable”, and were surprised by their findings: “We could not predict that prolonged fasting would have such a remarkable effect in promoting stem cell-based regeneration of the hematopoietic system,” said Prof Valter Longo, Professor of Gerontology and the Biological Sciences at the University of California. The only drag on my daily life was a lower level of energy, so I avoided any Gym exercise during this time. According to researchers from the School of Gerontology and the Biological Sciences at the University of California, fasting for 3 days can regenerate the entire immune system. Motivated by the Pre Thanksgiving “Fast Before the Feast” initiated by the Zero Fasting App, I just completed my second 72 hours fast and here is how it went. Other times I had a surge of energy and was feeling quite elated. He speaks so eloquently about finding a partner who inspires you to evolve and explore deeper parts of yourself. Ultimately, I ended up experiencing significant fasting benefits from my 3 day fast. I realized that my single life is wearing me down a bit. After reading about other people’s experiences, I expected it to be easy. I’ll write how mine went when it’s over. What is wrong with people? Most of the time when you’re hungry and you want to overcome the hunger just wait and let the wave pass. It is also an excellent tool to get you out of your comfort zone and make you test your mental strength because you will need some! They then repeated the measuring during the third week and also one month after they finishing fasting for Ramadan. Usually, I have two double-espressos per day. I considered stopping the fast right away. Are you interested in living a long and healthy life? This insight also extends to the environments I put myself in. Breaking the fast. Before getting to this, here’s how you break the fast. Since undergoing my 3 day water fast and having such a brutal experience, I’ve now decided I need to build up my general knowledge of health, longevity, and biohacking. This decision nearly destroyed me. It was quite an incredible experience. A supervised fast is the most reliable diagnostic test for the evaluation of fasting hypoglycemia. 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