Completed a 72-Hour Water Fast – Here's What Happened 💧✨And Why I’d Do It Again!
Over the past few years,as a seasoned PT I’ve become increasingly curious about the power of fasting—not just intermittent fasting, but extended, multi-day fasts.
After plenty of research, preparation, and a bit of mental gearing up, I finally took the plunge and completed a 72-hour water fast. That’s right: three full days with no food—just water, and a shit load of self-discipline.
In this article, I’ll walk you through the why, the how, and the what I experienced, along with some honest reflections on the process. Spoiler alert: it wasn’t easy, but it was 100% worth it.
🧠 Why I Decided to Do a 72-Hour Water Fast
There were several reasons I wanted to try a 72-hour fast, beyond just curiosity as well as have it in my tool box for clients .Here are a few key motivations:
- Autophagy: Fasting triggers a natural process where the body cleans out damaged cells and regenerates newer, healthier ones. It’s like a spring cleaning for your system.
- Digestive reset: After years of non-stop eating (and snacking), I wanted to give my digestive system a break.
- Mental clarity: Many people report enhanced focus and mental sharpness during longer fasts. I wanted to see if that was true.
- Breaking habits: I realised how often I eat out of boredom, routine, or emotional triggers. Fasting felt like a way to reset those habits.
- Metabolic health: Fasting can help improve insulin sensitivity and support fat-burning. I wasn’t doing it for weight loss—but I knew there might be some body composition benefits as well.
💧 What I Allowed During the Fast
- Water (lots of it!)
- No coffee or tea – I wanted this to be a true fast (but some people include black coffee or herbal teas)
- Weight training
- Low impact cardio mostly walks and stretching
🗓️ Day-by-Day Breakdown
Day 1 – Easing In Surprisingly manageable I started at 4pm tuesday and finished at 4pm friday . I felt a little hungry during my usual mealtimes, but it passed. I stayed busy, hydrated, and distracted. Energy was normal, but I did feel a slight headache in the evening (due to maybe eliminating caffeine).
Day 2 – The Toughest Part This was where things got real. Energy dropped, I wss pissing often and I felt lightheaded at times, and food cravings hit hard. I took it slow, stayed off screens when I could, and focused on rest. Adding salt made a big difference.
Day 3 – A Turning Point I woke up feeling lighter—physically and mentally and my abs and obliques were hard as rocks . My hunger wasn’t gone, but it felt more like background noise. Mentally, I was sharper and more present. It was almost meditative by the end of the day.
🌅 Breaking the Fast (The Right Way)
After 72 hours, I broke my fast with a small bowl of warm bone broth, followed a few hours later by soft foods like steamed vegetables and avocado. I avoided anything processed, spicy, or too heavy.
No digestive discomfort, no bloating—just a slow, clean reintroduction to food.
🧘 What I Learned from This Fast
- Hunger is not an emergency. It comes in waves, and it passes.
- Most of our eating is habitual—not because we’re truly hungry.
- Mental clarity is real. By day three, I felt calmer, more focused, and more mindful.
- Fasting is more emotional than physical. A lot of discomfort comes from boredom, anxiety, or routine—not physical starvation.
- Preparation matters. Staying hydrated and supplementing with sea salt made a difference.
✅ Would I Do It Again?
Absolutely. While I wouldn’t do extended 24 hour fasting regularly, it’s a powerful tool I’ll likely revisit 2-4 times a year. It gave me a deeper connection to my body, a renewed appreciation for real hunger, and a serious mental reset.
🔔 Final Thoughts
Fasting isn’t a magic cure or a one-size-fits-all solution. It’s something to approach with respect, preparation, and ideally, some medical guidance—especially if you have health conditions or take medications.
But for me, this 72-hour fast was a profound, eye-opening experience. It reminded me of my body’s resilience, the importance of intentional eating, and the clarity that can come from simply doing less.
If you’ve ever considered trying a 72 hour fast, I encourage you to get in touch with me I ran this 72 hour fast with coaching a small group of people along he way supporting them and keeping them accountable. We also had a special guest Natalie join us to who's an expert in Gut Health.
Reader Let me know if your keen—I’d love to hear your experience or answer any questions!
Fred.💪
