"Dry fasting is a restrictive practice with potential risks, including dehydration, electrolyte imbalances, and adverse reactions in individuals with certain medical conditions. Consult your healthcare provider before attempting dry fasting, especially if you have any pre-existing health concerns, are pregnant, breastfeeding, or taking medications; discontinue immediately and seek medical attention if you experience concerning symptoms like severe thirst, dizziness, nausea, or rapid heart rate."
Are you ready to hit the reset button on your health and feel amazing? If you've been consuming antibiotics, medications, beef, chicken, seafood, alcohol, or processed foods, this 72-hour fasting plan will help cleanse your body on a cellular level.
While I’m not a doctor (please read the disclaimer below), as a gym owner with 7 years of experience, two physical locations, an online training business, and a nutrition company, I’ve seen firsthand how life-changing fasting can be.
My Story: Why I Believe in Fasting
At 29 years old, I was diagnosed with diabetes, high blood pressure, and high cholesterol. My doctor told me I’d be on permanent medication. With heart disease running in my family, I chose a different path. Inspired by books like Kevin Trudeau’s Natural Cures and Elijah Muhammad’s How to Eat to Live, I discovered fasting and natural remedies.
Fast forward to today: I’m healthier, more energized, and more passionate than ever about helping others achieve the same results. If you’re looking to lose weight, gain energy, and reset your body, you’re in the right place. Let’s dive into the details.
The 72-Hour Fasting Breakdown
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First 24 hours: Dry fast (no food or liquids)
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Next 48 hours: Liquid fast (water, tea, or coffee – no sugar, no honey)
Starting at 5:00 PM is ideal because it allows you to shower at 4:00 PM, kick off your fast, and break it at the same time the next day.
Why Fasting is Powerful
Within 24 hours of dry fasting, your body initiates autophagy, a process where damaged cells are eliminated and replaced with new ones. Here’s what happens:
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Liver Detoxification: Your liver begins cleansing toxins.
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Lower Insulin Levels: Stops fat storage and promotes fat-burning.
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Human Growth Hormones: Stimulates lipolysis – the breakdown of fat for energy.
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Leptin & Ghrelin Balance: Controls hunger and satiety hormones.
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Ketosis: Burns fat instead of glucose for energy.
Steps to Succeed in Your 72-Hour Fast
Step 1: Mental & Emotional Preparation
Fasting is as much a mental challenge as it is physical. Prepare yourself for hunger, thirst, and possible mood swings.
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Mindset is key. Remind yourself why you’re fasting.
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Focus on the end goal: A cleansed body and renewed energy.
Step 2: Physical Preparation
Plan your fast during low-activity periods.
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Take time off work, or start on a weekend.
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Inform family and friends to ensure a peaceful environment. Stress should be minimized.
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If you have children, get your partner’s support to help manage responsibilities.
Step 3: Nutrition Before the Fast
Your prep week is critical for success.
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Eat low-carb meals and focus on omega-3 fatty acids (salmon, mackerel, shrimp, avocados).
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Add a teaspoon of salt to your final meal (unless you have high blood pressure) to retain minerals.
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Stay hydrated all week. Increase your water and electrolyte intake.
Step 4: Rest & Recovery During the Fast
Conserve your energy. Fasting puts your body through significant metabolic changes, so:
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Minimize physical activity.
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Focus on rest to manage energy deficits.
Step 5: Daily Walking & Progress Monitoring
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Walk for 1 hour daily to encourage fat-burning without over-stressing your body.
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Monitor your progress:
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Take pictures (front, back, and side) every morning and evening.
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Step 6: Safe & Gradual Rehydration
After 24 hours of dry fasting, you need to reintroduce fluids gently:
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Start with ½ cup of water and a pinch of pink Himalayan salt.
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Wait 30 minutes, then have another ½ cup of water.
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Gradually increase water intake through the evening.
By 36 hours, you can add black coffee or tea with no sugar. Use monk fruit as a zero-calorie sweetener if needed.
What to Expect During the Fast
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Day 1 (Dry Fast): Expect hunger and thirst. This is the most mentally challenging day.
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Day 2-3 (Liquid Fast): You’ll feel lighter, and fat-burning will increase as ketosis kicks in.
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End of the Fast: You’ll experience clearer skin, better digestion, and higher energy levels.
Final Thoughts
Fasting is a powerful tool for health transformation, but it must be approached with care and preparation. Follow these steps, listen to your body, and take it slow.
If you want to dive deeper, join me on Sundays at 7:00 PM for live discussions where I tackle health topics and answer questions in real time.