Keep in mind that the 3 day fast isn’t for everyone. 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 agree with the nothing but water comment. Human growth hormone and autophagy restore you. The one caveat that I may suggest, (which was suggested by both my doctor and pharmacist) is that I took a double-dose of Centrum Silver multi-vitamin every day, as there are certain vitamins and minerals that your body needs to take the maximum advantage of a water fast. Sometimes, we can get more meaning from the struggle itself than the outcome. The first day I had headaches, but they dissipated on the 2nd and 3rd days. More extended fasts (48hours and above) expose our body cells to stress which triggers the process of autophagy. There are many different fasting regimes and different benefits are associated with each one of them. I didn’t follow it and went into the fast cold turkey. If it's a 12-hour fast, avoid food and drink after 8 p.m. the night before. But I had a headache and felt dizzy after one hour. I had a few insights during my 3 day water fast. My normal go to was 18/6. The link between fasting and inflammation was examined by researchers and reported in Nutrition Research. I am also wondering if I should add electrolytes. After reading about other people’s experiences, I expected it to be easy. I'm Justin Brown, the founder of Ideapod. They really do make a big difference. Stage one lasts for the first couple of days of the fast or about 12-48 hours from your last … Other times I had a surge of energy and was feeling quite elated. One common method is to stop after dinner on the first day and begin eating again at … A water fast is a fast where you only have water. Great post! 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. 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. The next morning, I wasn’t as refreshed from my night of sleep as the day before. Week 12: The 72 Hour Fast The 72 Hour Water Fast Challenge - I recently had a 5 day all you can eat/drink 4th of July vacation and gained 20lbs! In my opinion, however, 72 hours is probably too long as you’ll need nutrient-intake to preserve your strength. The 5th day I was back to a normal. Do You Know What Cycle You’re in on your Health Journey? It’s only by being mindful and listening to our bodies that we can truly get a good understanding of it. Breaking the fast. 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. You will see that hunger can disappear without food. Yesterday, I finished a 3 day water fast (72 hour fast). I decided to start putting myself in environments with more like-minded people. Soon, I found myself going 24-hours, sometimes by accident. I only got some intermittent sleep, and in the morning my heart rate wouldn’t slow down. As I mentioned, I fast between 18 and 20 hours per day on average. The most difficult part was from 20–28 hours, before I went to bed the second night. I did my first one in July, and it was not easy. 1. 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. “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. I do not drink much caffeine, I have decaf tea and occasional black tea. According to Dr. Tallis Barker, a holistic consultant, our bodies have two methods of metabolization. Nowadays, there is a certain polarity in opinions and positions regarding news, statements, articles, etc. Throughout history, people have undertaken fasts for spiritual or religious reasons. It seems obvious, but the decisions I make every day about what to eat have a big impact. I’ll write how mine went when it’s over. In adversity, you create deep connections between your mind and your body, and you learn to be extremely grateful for the simple things you have. I used to drink caffeinated drinks, and each time I quit, I would get a horrible headache that lasted 3 days. The first is that life without coffee isn’t worth living. The 72-hour mark is truly the END of the unpleasant preparation for the Real results can begin. 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. Today I have started my first 72 hr fast . With an increased heart rate, my behavior changed. I’m 63 hours in my first 72-hour fast and I feel wonderful! I had to wake up early and it was really challenging to find energy. My stomach definitely felt flatter and less bloated after the fast. 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. After 72 hours without food, it was time to eat! I managed to experience compassion for people who experienced higher blood pressure or increased heart rates regularly. 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. I wish I had seen your post before I started. Things got easier (but not easy) around 40 hours into the fast. Meditation has gained a lot of traction these days, and that’s a great practice to find peace of mind. If you are, make sure you progressively reduce consumption of them in the weeks leading up to your 3 day fast. A post shared by Justin Brown (@justinrbrown) on Oct 25, 2018 at 2:22am PDT. Not having any food while also depriving the body of coffee only made the situation worse. Only after all of this My daughter told me about intermittent fasting. The 3 Day Fasting Timeline. I had the feeling that no amount of food was enough. For me, this three-day fasting represented a moment of self-inflicted adversity that made me grateful far beyond the end of the fast. It was concerning. It has been well known for millennia that both the body and the mind benefit greatly from fasting. Over almost 3 years ago I started my fasting journey by doing a 16 hour daily fast. I experienced nausea and an increased heart rate. Before getting to this, here’s how you break the fast. This meant that I would have dinner, then skip breakfast, and have a late lunch. Fasting has recently gained popularity as a form of dieting. 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. 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. It may sound counter-intuitive, but for me, this part is when the actual challenge began. I love food and eat a lot of it, so the idea of consuming nothing for 72 hours was daunting. Glucose, insulin, and proteins turn off this self-cleaning process. I didn’t experience hunger pains at all. fasting for 3 days can regenerate the entire immune system, Why I’m happy being single and not in a relationship. 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! Fasting, in general, is quite an interesting topic. 24 hrs into it. I managed to get a little bit of work done in the afternoon. I started the day with a coffee and Magnesium. I think the key is Electrolytes to avoid unhealthy side effects, I make my own with mixture of different salts! I also understood that hunger comes in waves. It’s effectively a form of cellular cleansing. What’s the point of life when it can be so easily taken away? In the last years' research showed that autophagy contributes to longevity which made fasting go mainstream. To be honest, fasting for 3 days was brutal. I don’t know if it was linked to the fast or if it was just because of a general lack of energy caused by something else. The cost is $164 for results by midnight two days after your test, or $188.75 for results by midnight the following day. It should be safe for the majority of adults, but if you’re thinking of fasting for longer than 24 hours, please consult a medical professional. I did sleep well last night and hope the next 2 days goes by quickly. What slows down autophagy? I think it is very important that you’re used to some form of fasting before you start any fast longer than 24h since your body needs to be used to restricted time eating and manage to cope with the hunger. It consists of including a Ketogenic diet before and after your fast for a period that is equivalent to the fasting period (i.e. After 72 hours without food, it was time to eat! For many years I’ve had mild insomnia. They then repeated the measuring during the third week and also one month after they finishing fasting for Ramadan. It needed almost a week for my appetite to get back to normal. It doesn’t take much to switch autophagy off, which is why I recommend a water fast over any other type of fast. Start with a 24 Hour Fast to Prepare for Your 48 Hour Fast. The side effects are part of the game of self-experimentation and of the pursuit of self-knowledge. Last but not least this comes as a gentle reminder that our body is something very complex, but smart. Let me know in the comments below. Most of the time when you’re hungry and you want to overcome the hunger just wait and let the wave pass. In total, at the end of my 11 1/2 day water fast, i had lost 12 lbs. Day 2: difficulty thinking, added electrolytes and felt slightly better. 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. I will do it again in the future. About a year and a half ago, I began doing time-restricted eating, a diet that, with exercise, has helped me lose 48 pounds. You can still have meat and dairy, but it’s advisable to reduce their intake. These are the best foods for breaking a fast. To be honest, fasting for 3 days was brutal. A supervised fast is the most reliable diagnostic test for the evaluation of fasting hypoglycemia. Whether you’re devoutly spiritual or not really interested in esoteric things, you can experience spiritual benefits of fasting. In simple terms, here are the key benefits of a 3 day fast: You may have heard of ketosis before. I realized that my single life is wearing me down a bit. For example, significant autophagy may start after 20 hours in people who usually live on a low-carb diet, while people who routinely consume a lot of calories (especially from carbohydrate) may need 48 to 72 hours of fasting. I appreciate that. Need to feed it healthy things and take time out from work a bit more. The science behind fasting is in its infancy, but already there are promising findings. I went home to relax and slow down. Proponents of the spiritual benefits of fasting usually point to the following benefits: During a water fast, you’re only meant to have water. One of the greatest gifts you can ever give yourself is the gift of listening. This suggests that fasting reduces inflammation in the body, which may improve the functioning of the immune system. 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. I also used distilled water, and took nothing else. First, if you’ve never done a longer fast before, you should start with a shorter 24 hour fast. There is a lot of work being done recently to understand how different fasting protocols affect autophagy, but generally speaking, scientists agree that longer fasts are the best to target this mechanism and promote the longevity genes. I think that if you had taken electrolyte pills, you wouldn’t have had the racing heart issues and what not. The second is that I have a profound relationship with my body. AFTER 72 hours had passed by, all of that ended. Fasting for 72 hours can seem more daunting than it is. Then when you re-feed, the blood cells come back. You are not recovering from an illness when you stop fasting. First, I had some coconut water and two bananas. 72 Hours for Regeneration. Not eating breakfast was super easy for me, and as I continued to research about the benefits of fasting, I decided to extend my fast to 20h per day (check this article). While doing the fast, I made the commitment to explore relationships with people who will inspire me to grow. This fast was better than the first one, but some things could still be improved. This may sound cliché, but when you’re hungry for a longer period of time it becomes very clear to you of what hunger really is. I also lost 5 lbs, but mainly did it because I heard it was beneficial for improving arthritis symptoms in ra. Listen to Your Body. 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! On the third day, I had an important meeting in the morning. I’ve recently gone on a 40 Day Christmas plant-based fasting, which is according with the Orthodox church here in Bulgaria. By the evening, I was experiencing ups and downs. 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. 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. The importance of sharing personal experiences in terms of shaping a critical approach to a given topic. I’m not offering any medical advice here, I’m simply reporting on my own experience. I've overseen the evolution of Ideapod from a social network for ideas into a publishing and education platform with millions of monthly readers and multiple products helping people to think critically, see issues clearly and engage with the world responsibly. There is never only black and white. Day 1-2. My body received this well so a few hours later I had an Acai bowl with yogurt, spinach, and some nuts. 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. Thank you. I certainly didn’t jump into a 36-hour fast right off the bat. You should reduce the consumption of these in the days leading up to the fast. Most reports indicate, however, that the sustained benefits of autophagy happen after 48 hours of fasting. Overall I am more than happy with this experiment. 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. It’s worth noting that I’m feeling an incredible amount of elation and clarity. How do I feel after completing a 3 day water fast? Day 3: early on rash on my chest, flu like symptoms again. What I really liked about this experience is that it gave me time to reflect on many things. 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. Scientists measured the proinflammatory cytokines of 50 healthy adults one week before they began fasting for Ramadan. Spiritual teachers preach it. In theory, a 48-hour fast is simple — you merely give yourself a full, two-day break from eating. It helped with my chocolate and caffeine addiction. I’ve learned that I have a coffee addiction. I considered stopping the fast right away. I experienced nausea and an increased heart rate. But for most people, it should be fine. The appreciable thing was that it was easier for me to fall asleep that day, maybe because I was more tired than usual, and the night was also good. I can’t tell how awesome fasting is for me. Lately I have been doing more 24hr fast. Yesterday, I finished a 3 day water fast (72 hour fast). I’m staying strong for another day. I also do 36 hours 72 hours and did one time 10 days fasting. To skip the science and further information on a 3 day fast, click here. So for my next 3 day fast, I will follow a method described by Peter Attia. Justin, it seems the headache you experienced may have been caused, at least partially, by caffeine withdrawal. “What we started noticing in both our human work and animal work is that the white blood cell count goes down with prolonged fasting. Again I had a headache and took another bouillon cube. Someone recommended drinking a mineral-rich salt solution such as Himalayan salt, which replaces the electrolytes flushed out of your body; wheth… Even the idea of 16-hour intermittent fasting seemed a little crazy to my hAngry mind, so I started there. It’s achieved through the production of “ketone bodies” to metabolize the fat. 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. This insight also extends to the environments I put myself in. After reading about other people’s experiences, I expected it to be easy. I can see your reasoning for fasting. How to Stick to Your Fitness Habits the Easy Way, According to Science, Why I Rarely Practice Yoga Even Though I Say I Love It. However, by the afternoon (about 20 hours in), I started to feel exhausted. But I so relate with the Coffee part. I felt Supreme clarity of thought, Zero hunger, Deep Sleep Every Night, and a high level of productivity at work. A water fast usually lasts 24–72 hours and is followed by a post-fast phase. Prolonged fasting forces the body to use its stores of glucose, fat, and ketones, and it also breaks down a significant portion of white blood cells. This is why, in early July 2019, I decided that over the next 12 months period, I would self-experiment and do a 3 day fast every three months. Creating change in your life doesn’t always need to be easy. Started out at 200lbs – now down to 187 with no signs of stopping. If you have any knowledge to share with me, please comment below. Your intestines aren’t ready to digest food again. I also reflected on the teachings of Rudá Iandê in our masterclass on love and intimacy. (If you want to learn more about getting started on a keto diet, check out our 28-Day Keto Challenge review). The morning of my forth day, I ate a protein bar with vitals and minerals. There are numerous benefits to putting your body into a state of ketosis. 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. So we started thinking, well, where does it come from?”. However, the reality is that I feel fantastic. Here’s what happened during my 3 day water fast: This was the easiest part of the fast. It was hard to fall asleep, but then the night was restful. My experience with a 3-day water only fast is that it is not enough. 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