My 72-Hour Fast Protocol
If you’ve ever been curious about trying a 72-hour fast but weren’t sure how to actually approach it properly, you’re not alone. There’s a lot of information out there, but not much real, grounded guidance from someone who’s actually done it with intention.
When I completed my first 72-hour fast, it wasn’t a random decision. I had a full plan. From how I prepared, to what I drank, to how I reintroduced food, this protocol made the entire process manageable, steady, and genuinely transformative.
This isn’t about extremes or discipline. It’s about giving your body the space it needs to reset: supporting metabolic flexibility, reducing inflammation, balancing hormones, and triggering deep cellular clean-up through autophagy.
Here’s exactly how I did it, and how you can too.
step 1: clean up your diet first
About a week before starting, switch to a 100% whole food, sugar-free diet. Focus on real meals, proteins, healthy fats, and vegetables, and eliminate alcohol, refined sugars, and ultra-processed foods.
Why?
Because stabilising blood sugar ahead of time makes the fast feel exponentially easier. I eat this way daily, and I genuinely believe it’s the reason I didn’t experience blood sugar crashes, shakiness, or extreme hunger throughout the fast.
step 2: pick the right time
You need space, not a packed diary. I started my fast over a national holiday when I knew I wouldn’t be commuting, working, or handling social commitments.
If you’re a woman, fasting during Days 1–10 of your cycle (the follicular phase) is ideal. Your body is naturally more resilient to longer fasting windows during this time.
step 3: prep your hydration
This fast isn’t just about removing food, it’s about supporting your body properly while you remove food.
Here’s exactly what I stocked up on:
• Filtered Water
• Carbonated Water: I used my Aarke Carbonator
• Apple Cider Vinegar: I added 2 tsp to carbonated water, twice a day
• Raw, unflavoured electrolytes
• Herbal Teas
• Fresh Ginger
Proper hydration and mineral support are what made the biggest difference. Most fasting symptoms, like headaches and dizziness are usually a sign of missing electrolytes, not a lack of food.
step 4: conserve your energy
This isn’t the time for intense workouts. I swapped exercise for gentle stretching, slow walks, and a daily meditation practice that helped ground me through the slower parts of the day. (I’ll link the exact meditation I used here.)
Fasting puts your body into a healing state. You don’t want to layer extra stress onto that, you want to support it.
Step 5: Plan Your Refeed Before You Start
You don’t want to be standing in a shop after 72 hours wondering what to eat.
Here’s exactly what I prepped ahead of time and broke my fast with:
• 1 cup of organic bone broth (sipped about 20 minutes before food): I use the Borough Broth Co
• Lightly cooked field mushrooms and courgettes in beef fat: I use the Borough Broth Organic Beef Fat
• 120g grass-fed beef mince
• A sprinkle of fresh parsley to finish
• (Optional) A spoonful of raw sauerkraut for gut health support: I use Barnabys Raw Sauerkraut
The goal was to keep the first meal simple, low-carb, easy to digest, and gentle on blood sugar.
what to expect during the fast
The hunger comes and goes, and most of it is habit, not a true physical need. Around 36–48 hours, you’ll likely feel a shift: clearer thinking, steady energy, and an ease that’s hard to describe. At this point, your body is deep in fat-burning, autophagy is active, inflammation is starting to lower, and insulin sensitivity improves. This is where the real health benefits of a longer fast happen: skin clarity, hormonal support, metabolic resilience, and cellular renewal.
before you go
If you want to know exactly what it felt like, hour by hour, mentally and physically, you can read my full experience here:
I Did a 72-Hour Fast - Here’s What Actually Happened
shop my 72 hour fast essentials
I’ve linked everything I used during my fast, from electrolytes to bone broth to ACV, to make the entire process smoother, easier, and better supported.
True wellness is all about finding balance in every aspect of your life. Whether it’s through movement, mindfulness, or self-care, small changes can make the biggest difference. For more wellness insights, check out my other posts on the Wellness page or join me on Instagram for daily wellness routines and motivation. Let’s create lasting well-being, together.
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