Have you ever considered diving into the world of fasting? I recently ventured into the uncharted territory of a three-day water fast, and let me tell you, it was quite the journey.
When I shared my plans with some friends, I got mixed reactions – some thought I was a bit nuts, while others were genuinely intrigued. After all, why willingly choose to go without food for three whole days? In this article, I’ll share my personal adventure of how I stumbled upon the idea, explore the various types of fasting, delve into my motivations, and detail my unique experiences throughout the process. Plus, I’ll dive into the significance of ketones and blood glucose levels in the fasting journey.
The Unexpected Text That Started It All
My journey began with an unexpected text message, which turned out to be a wrong number. The sender was talking about a three-day water fast and introduced someone named “Dr. Mindy.” That text left me oddly fascinated. It was as if the universe had nudged me in a new direction. So, I decided to follow the nudge and did a little research.
As they say, everything happens for a reason. I stumbled upon a free four-day online course sponsored by Hay House and hosted by Dr. Mindy Pelz. I enrolled in the course, bought her book, “Fast Like a Girl,” and watched some content on Dr. Mindy’s YouTube channel. Fascinated by all this newfound knowledge and excitement, I set my intention: I was going to do it! I would embark on a three-day water fast.
Now, it’s worth mentioning that I do have a little fasting experience. I unintentionally started practicing a form of intermittent fasting. I typically fast for 12-16 hours every day. I often skip dinner because I don’t like to eat right before I head to bed, and my post-work hours are usually dedicated to other activities. My last nibble for the day typically happens around 3 or 4 pm, and its usually a modest snack, like a banana. Of course, there are exceptions, but they are few and far between – such as having dinner with friends or entertaining guests.
I also dabble in the occasional 24-hour fast when my body tells me I need it. And I find that relatively easy. But I had never done anything as long as a three day fast. In fact, the idea of a three-day fast was entirely different, yet the potential benefits were just too tempting for me to resist.
Exploring the Fasting Landscape
Dr. Mindy’s book, “Fast Like A Girl,” opened my eyes to a wide spectrum of fasting options, some even longer than 3 days with even more benefits – but this article will focus on the 3 day fast experience which she references six types of fasting:
1. Intermittent fasting: This is a popular one for many people and includes fasting for 12-16 hours. The magic usually starts around the 8-hour mark when your liver starts producing ketones. These little powerhouses give you a boost of energy, curb your hunger, and set your cells on a journey of repair, detox, and regeneration.
2. Autophagy fasting: This kicks in somewhere between 17 and 72 hours into the fast (and continue past 72 hours unless you break the fast with protein). The benefits are vast, ranging from detoxification to better brain function and even hormonal balance.
3. Gut reset fast: Starting at 24 hours, this fast has a significant impact on your gut’s microbiome. Your body releases stem cells to repair the inner lining of the gut, which can be damaged by chronic inflammation. This fast can counteract the effects of antibiotics, offset oral birth control use, and even tackle small intestinal bacterial overgrowth (SIBO).
4. Fat-burner fast: This kicks in at the 36 hour mark. This fast is often used if you’re looking to break through weight-loss plateaus, release stored sugar, and reduce cholesterol.
5. Dopamine-reset fast: Happening 48+ hours with no food, this mental health booster, makes your dopamine receptors more sensitive, leading to lower anxiety levels and a reboot of your dopamine levels.
6. Immune-reset fast: This kicks in around hour 72+ and is commonly known as the three-to-five-day water fast. This one takes a deep dive into your body’s innate healing powers. Your body regenerates stem cells and revitalized stem cells are able to find injured body parts and make them new again! It also has a dramatic effect at rejuvenating aging cells. And it’s said that that your body will continue to make those stem cells until you eat again (which is why so many people want to go beyond the three day point and fast up to five days). This fast is believed to help with chronic conditions, disease prevention, pain relief, and slowing down the effects of aging.
The idea of going without food for three days was entirely new to me, but the potential benefits were too exciting to ignore. My goal wasn’t about weight loss, but the seven pounds I shed along the way was an unexpected bonus. The real allure was the idea that my body would rev up its immune system, purge pre-cancerous and dead cells, reset my microbiome, and produce new/fresh stem cells. It’s like a total system reboot! Who wouldn’t want all of that? It was a fascinating journey into my own body’s inner workings and its innate wisdom, and didn’t cost a penny.
Of course, every body is different and this isn’t a one-size-fits-all kind of thing, meaning that a three day fast may not be for you. Before you dive into any fasting journey, it’s crucial to consult with your doctor, especially if you have any concerns or pre-existing health conditions.
Setting My Intentions and Prepping for the Fast
Once I set my sights on this three-day water fast, I had to prepare. It wasn’t just about suddenly stopping food for 72 hours. The good news was that I had already laid some of the groundwork because my daily routine already included several of Dr. Mindy’s recommended practices.
Her course and book suggested a series of steps for preparation, and here’s where I was ahead of the curve:
1. Avoiding toxic foods: No sugar, no flour, no bad oils – “check,” I had already been doing those things so I was already on track.
2. Reducing caffeine intake: Check – I was good with that one.
3. Avoiding refined carbs and increasing veggies and proteins: Already eating this way, check!
4. Setting intentions: Absolutely, that was part of my plan.
5. Increasing mineral intake: Yep, I had that covered too.
There were a few additional steps recommended that I hadn’t implemented, so I made those adjustments as follows:
1. Purchased a blood sugar/ketone monitor: OK, so fasting isn’t completely free of cost as I did buy this device, but now that I have it, I won’t need to purchase it next time. Having this tool proved to be an absolute must and a valuable tool so that I’d know (through scientific monitoring) what is happening inside my body. I got this on Amazon for around $90. (I’ll explain more about its importance down below.)
2. Clarified my “why”: Knowing why I was embarking on this journey proved to be super helpful. It was my North Star when I faced anticipated challenges along the way.
3. Identified my boundaries: This played a significant role in my journey specifically in the areas of knowing when to break the fast (including the potential of having to do so before the three day mark). The Keto Mojo measurement device was an invaluable tool for this.
One suggestion I didn’t follow was increasing the length of my fasting in advance. Because I was already accustomed to intermittent fasting and had completed several 24-hour fasts in the not so distant past, I felt comfortable heading straight into the three-day water fast.
The importance of blood glucose and ketone measurements:
Ketones and blood glucose levels serve as integral markers in understanding what is happening inside our bodies during the fasting process. Diabetics have been using machines like this for years to get and keep their blood sugar levels under control. While I was sure feeling things in my body, knowing my “measurements” around ketones ad glucose gave me a level of comfort as well as a feeling of knowing that I was on the truck track or if I needed to make course corrections.
Here’s what Ketones are, and why measuring these and Glucose levels is so important during the fasting process:
Ketones are produced during the breakdown of fat stored for energy. As fasting progresses, they become the primary energy source, offering improved mental clarity, reduced hunger, and enhanced cellular repair. When you reach a measurement of .5 (mmol/L or millimoles per liter), you are in ketosis. The idea range is 1.1 to 3 mM/dL. Anything above 5 mM/dL is danger and you will need to seek help (maybe medical, maybe break the fast).
Blood Glucose serves as a vital indicator of the body’s energy status. Fasting often leads to a decline in blood glucose levels, signifying a shift from glucose utilization to reliance on stored fat and ketones. Maintaining stable blood glucose levels is critical to sustain energy and prevent hypoglycemia during fasting. Glucose is measured as mg/dL or milligrams per deciliter. A good range is somewhere between 70-90 mg/dL. If the blood glucose gets too low (say 60 or lower), it could lead to weakness and feeling tired, shaking, sweating, headache, hunger, anxiousness, feeling cranky, blurry or double vision, racing heart and even worse, fainting, seizure or going into a coma.
My Fasting Experience: Day by Day
Now, let’s dig into the fast itself and what happened for me during those three days, both in my body and my mind. Just to clarify, this was a water-only fast – no coffee, no tea, no food, no vitamins or minerals and no medications. Just water.
I kicked off my fast on a Monday and continued through to Wednesday. My last meal was on the preceding Sunday evening – a banana. On Sunday night, my initial blood glucose was 121, and my ketones were at 0.2. When I refer to “measurements” in what follows, it’s always related to my blood sugar levels (glucose) and my body’s state of ketosis (ketones).
Day 1: Monday
Monday started like any other day. I woke up and carried out my usual four-mile treadmill workout, along with my arm exercises. Before the workout, my blood glucose measured 91 and ketones were at 0.1. After the workout, at 4:25 am, glucose dropped to 89, while ketones remained at 0.1. I measured after my workout because I was curious how my workout would impact my measurements (and it did from a glucose perspective albeit very little).
Throughout the day, I experienced a mild off-and-on hunger pangs. Both my hunger pangs and the occasional mild headaches I experienced were easily remedied by slamming a 12 oz glass of water (all at once). In total, I consumed 96 oz of water on the first day of my fast. My final measurements for the day were taken at 10:30 am, with a glucose reading of 83 and ketones at 0.2. I completed my day with a two-mile walk with my dog and turned in early, around 7 pm after a quick journal entry and a meditation to clear my mind.
As the day unfolded, I did notice myself occasionally thinking about food, particularly around my usual meal times. But I quickly realized that these “cravings” for food were more about habit than actual hunger, making them easy to acknowledge and move past. A curious bathroom experience was noteworthy (although I’ll spare you the details here – you are welcome). Suffice it to say that I took this unusual BM (bowel movement) as a sign that my body was starting to cleans itself – probably of debris that had been “stuck” in my body for quite some time.
Day 2: Tuesday
Tuesday dawned at my customary 2:30 am, but I felt little fatigued despite an early bedtime the night before. I completed my four-mile treadmill workout as usual, followed by taking my measurements afterward at 4:45 am. My glucose clocked in at 64 and ketones at 0.5 marking the entry into ketosis. Woo hoo! The best part was that I wasn’t hungry at all! I took another set of measurements at 10:30 am, which revealed a glucose reading of 68 and ketones at 0.7. Odd to me that my glucose went up a bit, as my ketones increased.
For me, being in ketosis felt like a big win. My body was starting to repair itself at this point and I was super excited about that.
Throughout the day, I experienced the same mild headaches, which were efficiently managed with 12 oz of water. Surprisingly, I didn’t think about food and wasn’t hungry at all the entire day. I made it a point to pause a few times throughout the day to focus on the remarkable processes happening within my body, understanding that my body was disposing of dead and/or diseased cells. This cleansing was not only reducing inflammation, but was also enhancing my immunity by producing fresh white blood cells and stem cells, eliminating pathogens, rebalancing my gut bacteria, and releasing stored glucose from my liver. My mind felt clear, and I generally felt quite well.
One inconvenience noted during the day, was that I had extreme cotton mouth. As I was unable to chew gum (which would have broken the fast), I opted for more frequent tooth brushing – five times (throughout the day), to be exact. Additionally, I experienced another peculiar bathroom episode, which only reinforced the idea that my body was continuing to undergo a much needed cleansing process. My water intake for the day was 106 oz.
After work, I took my dog for her usual two-mile walk, did a couple 10 minute yoga sessions on Apple Fit, wrote in my journal, meditated, and called it a night at 7:45 pm.
Day 3: Wednesday
Wednesday morning began later than usual. I got up after 3 am but felt too drained to work out. I lingered on the couch until 4 am, wishing I could stay home from work. I was overwhelmed by exhaustion, nausea, and noticed a severe lack of energy. This was a very unusual feeling for me because I generally have a very high energy level.
Around 4:10 am, I mustered enough energy to measure my blood glucose which came in at 51 and ketones at 3.1 – neither levels ideal. My glucose was way too low, and my ketones were too high, both measurements crossing a boundary that I had set for myself before I started the fast.
That said, I was still determined not to break my fast. I had set my intention to complete the full three days, and I was going to do it!
In an attempt to rectify this imbalance in my body and energy level without entirely breaking my fast, I added fresh lemon juice to my water. By 10 am, I had consumed 50 oz of water (with the lemon juice), and my measurements at 10:35 am showed significant improvements. Glucose had risen to 63, while ketones had dropped to 2.8. I continued drinking lemon water throughout the day and topped out at 90 oz of water.
The cotton mouth persisted and seemed even worse on day 3 than it did the day before, leading once again to frequent tooth brushing. Although it was a tough day, I remained resolute in my determination not to eat. I really wasn’t hungry at all (in fact the thought of food was very quite unappealing). I felt a slightly light headed and even a little dizzy, nauseated, and extremely lethargic. I even left work early because I simply could not focus.
I was just too tired to work out or journal, but I was able to meditate. In my evening meditation I focused on all the incredible changes occurring within my body surprisingly without any conscious effort on my part (kind of odd given meditation is about being conscious of thoughts or releasing said thoughts). I felt a deep sense of well-being and when I went to bed (around 6pm) I was off to sleep land with no effort on my part.
No curious bathroom incidents today (no food to eliminate).
Breaking the Fast and Reentry into Normalcy
Day 4: Thursday
Thankful that the fast was over and proud that I achieved my goal – no food for a remarkable 84 hours (more than three full days) with only water (and a little lemon juice on day 3), I broke my fast by savoring one cup of bone broth (Pelz’s suggestion) – after 84 hours of not consuming any food. I have to say, bone broth never tasted so good (and it’s not really one of my favorite things)! This tiny sip of liquid gold ignited an instant surge of energy within me. I jumped on my rebounder for 10 minutes and even took my dog for a walk before heading to work. By 10:30 am, my glucose registered at 61, while ketones were at 2.9, marking 89 hours with no actual food.
At this point, over the course of 2 hours, I decided to ease back into eating by consuming a banana, an avocado, and approximately ¾ cup of kimchi. These foods offered healthy fats and probiotics to nourish my microbiome, which is needed by the little bacterial and fungal critters in our belly.
In total, I drank approximately 80 oz of water on Thursday and my cotton mouth had dissipated since reintroducing food. My bowel movements returned to normal and my inability to focus, nausea, lethargy and dizziness completely went away.
The following day, Friday, I reestablished my regular routine, experiencing restored energy levels. My glucose increased 76 and ketones were at 1.3 at 3:15 am (still well into ketosis). My four-mile workout and arm exercises proceeded with ease.
As for food, I ate a sliver of cantaloupe and a small portion of coconut yogurt for breakfast. For lunch, I indulged in an avocado, micro greens, kimchi, cherry tomatoes, and a banana. I felt full and content. I drank around 86 oz of water throughout the day.
At 8 pm, I took my last measurements for the day, showing a glucose reading of 91 and ketones at 0.2. My fast was officially broken and I was out of ketosis.
On Saturday, my glucose and ketones were the same as I ended on Friday night (glucose 91, ketones at 0.2), a clear sign that my body was adapting fine to my normal healthy eating habits.
Now, a little over a week after my three-day water fast, I can confidently say that the benefits continue. My mind is incredibly sharp, my body feels unbelievably strong, and it’s also easier for me to say “no” to unhealthy foods (how that happened, I don’t know – maybe because I just feel so much better?).
One remarkable change I noticed was the disappearance of a nagging shoulder pain that had been bothering me before the fast. It’s impossible to say definitively if the fast was responsible, but I like to think my body’s healing powers were at play.
I’m so happy and proud and have a feeling of great accomplishment that I completed the three-day water fasting experience. So much so that I fully intend to do it again in the future, perhaps aiming for twice a year, with an eye toward a quarterly 3 day fast annually. I found the experience to be extremely introspective and I gained a lot of respect for the innate power of my own body. I proved to myself that I could do it and that’s a huge win in my book!
One thing I will change next time is to schedule the fast so that I have no obligations on day three and four. Day 3 (Wednesday) was undoubtedly the toughest day for me, both mentally and physically and I don’t want to re-live that on a work day.
It’s crucial to remember that my experience may not match yours because everyone’s body is unique, and the fasting journey is different for each person. Trusting your body’s wisdom and allowing it to do its work for your betterment is an extraordinary experience, both physically and mentally. It’s a voyage into the depths of self-awareness, resilience, and renewal.
What do you think? Would you consider embarking on a three-day water fast of your own? If you do, it’s always a good idea to consult with your physician before you begin as every body is different and such a fast may create different reactions in your body than it did in mine.
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