I Did A 72 Hour Fast: Here’s What Actually Happened.
I didn’t eat for three days. Honestly.
I had no smoothies, no snacks or little bites to keep me going. It was just 3 days of water, minerals, herbal tea, and a chance for my body to reset properly.
I didn’t do it for weight loss and I didn’t do it because I felt like I needed a detox, I did this because I wanted to support my metabolism, reduce inflammation, boost insulin sensitivity, and give my body the time to clear out old, damaged cells, the kind of deeper health work that we rarely make space for. At 46, and heading towards the start of perimenopause, I know how important that is.
But, this wasn’t something I jumped into without preparation. I already live on a 100% whole food, refined sugar-free diet, which I believe made a huge difference to how easily my body handled the fast. There were no blood sugar crashes, no extreme hunger swings, just a steady, manageable shift.
In the lead-up, I also researched carefully, listening to experts like Dr. Mindy Pelz, reading clinical studies on fasting, metabolic health, and hormone balance, and setting myself up properly with hydration, minerals, and rest.
In this article, I’m sharing exactly what happened:
What it actually felt like hour by hour, what changed in my body and mind, what I learned about hunger, and why I would absolutely do it again.
If you’ve ever been curious about real-world fasting, not the extreme, all-or-nothing type, you’ll find my honest experience here: what worked, what I noticed, and what I’ll do differently next time.
Day One: Getting Used to It
The first day wasn’t bad.
I definitely felt moments of wanting to eat, but it was more out of habit than real hunger. I noticed it around the times I usually have meals, like my body clock was ticking the way it always does. I also made sure I set myself up properly for this fast. I chose to start over a national holiday, when I knew my schedule would be clear and I’d have the time to focus on it properly.
You’re not going to be able to complete something like this if you’re commuting, working full time, or juggling a lot of commitments. You need space, both mentally and physically.
For hydration, I kept it simple and consistent. Here’s what I drank throughout the day:
• Filtered water (with a pinch of Celtic sea salt)
• Carbonated water I used my Aarke Carbonator for this.
• Apple cider vinegar mixed with sparkling water
• Raw, unflavoured electrolytes (use my exclusive link for 10% via Healf.Com)
• Herbal teas (like ginger, peppermint, and willow bark)
• Powdered magnesium in the evening
“The key idea behind fasting isn’t deprivation, it’s giving your body a break from the constant work of digestion, so it can focus on deeper repair. When you step out of the cycle of constant eating, you trigger metabolic shifts that help lower inflammation, balance hormones, and even clear the skin from the inside out. It’s not about discipline, it’s about creating the space for your body to do what it’s designed to do.”
day 2: the clearer day
I woke up with a slight headache, which I expected, it’s always my weak point. It knew it was a sign that I needed to up my salts, so I made sure to add a pinch of Celtic sea salt to every glass of water I drank and took three electrolyte sachets spaced throughout the day.
I also kept sipping herbal teas and had two ACV and sparkling water drinks, which helped keep things steady. One of the teas I found most grounding was fresh ginger tea. I kept it simple, just a few slices of organic ginger steeped in hot filtered water. It gave a little warmth and comfort without breaking the fast.
fresh ginger tea
• 2-3 Fresh Ginger Root:
• 1 mug of hot (not boiling) filtered water:
method
Add the ginger slices to a mug, pour over hot water, and let steep for 5–7 minutes.
The longer it sits, the stronger it gets.
You can sip it as is, or strain out the ginger if you prefer it lighter.
One thing that stood out today was the clarity. It wasn’t a wired feeling, it was calm, steady, and clear. I could focus without distraction, my energy stayed consistent, and the background noise around food faded away completely.
By this point, my body had likely shifted deeper into fat-burning mode and autophagy, the metabolic process where the body clears out damaged cells and starts repairing from within. This is also where inflammation begins to lower and insulin sensitivity improves, both of which are essential for skin health, hormonal balance, and healthy aging.
I had zero blood sugar crashes throughout the day, which I credit to the way I already eat: 100% whole food, sugar-free, and stabilised. This made a huge difference, and it’s why proper preparation is essential before trying a fast like this.
I also carved out time for a short meditation, which really helped me feel more grounded (I’ll link it here).
Simple, but really effective when you’re slowing down and staying present.
How to prep for a 72 hour fast (properly)
If you’re considering a 72-hour fast, these are the steps I followed based on expert research and what actually helped me through it:
1. Clean up your diet first: I already eat a 100% whole food, sugar-free diet, which I believe made the biggest difference. Cutting out refined sugar, alcohol, and ultra-processed food in the week before helps stabilise blood sugar and eases the transition into fasting.
2. Get the timing right: I started mine over a UK holiday when I knew my calendar was clear. Don’t attempt this when you’re commuting, working full time, or trying to squeeze it in. You need mental and physical space to do it properly.
3. Prep your hydration: This fast isn’t just about removing food, it’s about supporting your body while you do it. I stocked up on filtered water, raw electrolytes, Celtic sea salt, ACV, herbal teas, and powdered magnesium so I was fully prepared.
day 3: the longest, but definitely not as hard as i thought
The third day definitely felt longer, not because of unbearable hunger, but because I knew I would be eating again that night, and that anticipation made the day drag slightly. I stayed slow and consistent. More salted water, electrolytes, two ACV drinks, and lots of rest.
The clarity I felt all day was hard to ignore, calm energy beyond belief, clear thinking, on top of the world to be honest.
6pm was my fast-breaking time, the moment I planned to reintroduce food. But something interesting happened. I almost didn’t want to eat. It’s hard to describe, but I felt so incredibly clear, clean, and steady inside that I could have easily carried on longer. There was no panic, no desperate need, just a calm feeling that my body was fully switched on and running exactly how it should.
But I’d done my research, and according to experts, starting with bone broth is one of the best ways to re-feed after a longer fast. I drank one cup of organic Borough Broth Co bone broth while I was cooking, letting it sit for about 20 minutes before eating. Cooking while drinking the broth made the timing feel really natural, it gave my digestion a head start without feeling rushed.
When it came to my meal, I chose food that would nourish, be easy to digest, and stay low-carb, keeping blood sugar stable was still the focus going forward.
I kept it simple:
• Lightly cooked field mushrooms and courgettes in beef fat
• 120g of grass-fed beef mince, seasoned and topped with fresh parsley
• I poured the remaining bone broth into the bowl before eating to keep everything gentle on my gut
There was no overwhelm, no blood sugar crash, just a slow, grounding reintroduction of real food that felt exactly right.
what i learned:
Hunger isn’t always real hunger. Most of the time, it’s habit, boredom, or a mental trigger telling you it’s time to eat. Removing constant food input gave my body the chance to focus on deeper processes: Supporting metabolic flexibility, reducing inflammation, balancing hormones, and activating cellular clean-up.
Even though I already eat a whole food diet, this fast showed me that there’s still more healing available when you give your body the right environment.
would i do it again?
100%. Next time, I’ll track it more closely, maybe using a continuous glucose monitor or HRV tracking, but this first round was about feeling it, not over-analysing it.
If you’re thinking about trying a 72-hour fast yourself, my advice would be simple: Prepare properly. Clean up your diet beforehand. Clear your calendar. And remember, this isn’t about discipline, it’s about giving your body the time and space to do what it’s designed to do.
I’d also love to explore longer fasts in the future, really see how far I can push myself, both physically and mentally. Because if this experience taught me anything, it’s that even when you think you feel your best, there might still be another level waiting on the other side of giving your body more space to heal.
It’s one of the most powerful resets I’ve ever done, and I’ll definitely be back for more.
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