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My Transformational 72-Hour Fast: Unveiling the Incredible Benefits of Fasting


Hey there, fellow health enthusiasts! I’m thrilled to share my recent experience with fasting, specifically a 72-hour fast that has left me feeling absolutely rejuvenated and energized.


As a newly dedicated follower of Dr. Mindy Pelz, I've delved into the world of fasting and its profound impact on health and vitality. Let me take you on a journey through the incredible benefits I've experienced, hour by hour, during this transformative fast.


Hour 0-24: Embracing Ketosis

As I embarked on my fast, the first 24 hours were a transition period as my body shifted from utilizing glucose to tapping into its fat stores for energy. This metabolic state, known as ketosis, is where the magic begins. With my glycogen reserves depleted, my body started producing ketones, which provided a steady and sustainable fuel source. The mental clarity and heightened focus I experienced during this phase were remarkable, proving that ketosis isn't just about weight loss—it's about optimizing brain function too.


Hour 24-48: Activating Autophagy

As I entered the second day of my fast, the effects of autophagy started kicking in. This cellular cleansing process is like a reset button for the body, as damaged or dysfunctional cells are broken down and recycled. Dr. Mindy Pelz often emphasizes the importance of autophagy for cellular rejuvenation and longevity, and I could certainly feel its transformative power. Not only did my skin appear clearer and more radiant, but I also felt a renewed sense of vitality from within.


Hour 48-72: Harnessing Hormesis and Immunity

As I reached the 48-hour mark of my fast, I delved into a unique aspect of fasting known as the dopamine reset fast.


Dr. Mindy Pelz often discusses the importance of resetting our dopamine receptors to overcome cravings and achieve greater mental clarity and focus. By abstaining from food for an extended period, I not only experienced a reduction in cravings but also a profound sense of mental clarity and emotional balance. This dopamine reset was a powerful reminder of the mind-body connection and the role that fasting can play in optimizing brain function and emotional well-being.


As I approached the 72-hour milestone, I entered into what Dr. Mindy Pelz refers to as the immunity fast.

This extended period of fasting has been shown to enhance immune function by triggering the production of immune-boosting factors such as stem cells and white blood cells. As someone who values the importance of a robust immune system, I embraced this opportunity to support my body's natural defense mechanisms and promote long-term health and resilience.


By combining the principles of hormesis with targeted fasting strategies like the dopamine reset and immunity fast, I experienced a comprehensive rejuvenation of both body and mind.


As Dr. Mindy Pelz often emphasizes: Fasting isn't just about abstaining from food—it's about strategically challenging our bodies to promote optimal health and vitality.

And with each passing hour of my fast, I felt a deeper appreciation for the transformative power of fasting in unlocking our body's innate potential.


Hour 0-72: Mindful Hydration and Nourishment:

What did I consume during those 72 hours?

Throughout my 72-hour fast, I practiced mindful hydration and supplementation to support my body's needs and optimize the fasting experience. Dr. Mindy Pelz often emphasizes the importance of staying hydrated during fasting to help flush out toxins and maintain optimal bodily functions. Therefore, I prioritized drinking plenty of water throughout each hour of my fast, ensuring that I stayed properly hydrated and supported my body's detoxification processes.


In addition to water, I incorporated strategic supplements to provide essential nutrients and support overall health. One of the key supplements I utilized during my fast was electrolytes, which helped replenish vital minerals lost through sweating and urination. This helped prevent dehydration and maintain proper electrolyte balance, ensuring that I felt energized and focused throughout the fasting period. I use LMNT for this purpose.


Furthermore, I included organic teas as part of my fasting regimen to provide additional nourishment and support digestive health. Herbal teas, such as chamomile or peppermint, can help soothe your stomach and promote relaxation.


By mindfully hydrating and nourishing my body with water, electrolytes and tea, I was able to enhance the benefits of my fast and support my body's natural detoxification and healing processes.


Dr. Mindy Pelz's guidance on strategic supplementation during fasting proved invaluable, allowing me to maximize the transformative effects of my 72-hour fast while prioritizing my health and well-being.


Hour 0-72: Mindful Movement for Enhanced Vitality

In addition to embracing the power of fasting, I complemented my 72-hour fast with a mindful movement regimen to promote physical well-being and enhance the benefits of my fasting experience. Recognizing the importance of staying active during a fast, I incorporated a blend of rigorous yoga and walking into my daily routine, tailoring my fitness regimen to each phase of the fast.


During the initial 48 hours of my fast, I engaged in rigorous yoga sessions that challenged my strength, flexibility, and balance. Yoga proved to be an ideal form of exercise during this phase, as it not only helped me maintain muscle tone and flexibility but also promoted relaxation and mental clarity.


Dr. Mindy Pelz often discusses the benefits of movement during fasting, highlighting how exercise can enhance circulation, stimulate detoxification, and support overall vitality. By incorporating yoga into my fasting regimen, I felt a deep sense of connection between body and mind, allowing me to fully immerse myself in the transformative process.


In addition to yoga, I prioritized regular walks to further enhance the benefits of my fast.


Walking served as a gentle yet effective form of exercise, promoting circulation, supporting lymphatic drainage, and boosting mood and energy levels.

Whether it was a brisk walk through nature, along the beach or a leisurely stroll around the neighbourhood, I found that walking helped me stay grounded and connected to my body, allowing me to fully embrace the fasting experience.


As I entered the final day of my fast, I shifted my focus to restorative movement and gentle activity to honour my body's needs. While I continued to incorporate walking into my daily routine, I opted for shorter and more leisurely walks to conserve energy and promote relaxation. Dr. Pelz often advises listening to our bodies and adjusting our fitness regimen accordingly during fasting, recognizing that rest is just as important as movement for overall health and vitality.


By incorporating a mindful movement regimen into my fasting journey, I experienced a synergy of physical and mental benefits that enhanced the transformative effects of my fast. From the strength and flexibility gained through yoga to the rejuvenating effects of regular walks, each element of my fitness regimen played a vital role in supporting my body's natural detoxification and healing processes.


As I emerged from my 72-hour fast, I felt empowered by the profound connection between movement and fasting, recognizing the immense potential for holistic health and vitality.

Post-Fast: Nourishing and Replenishing

Dr. Mindy Pelz recommends breaking a fast by easing calories back into your system. I finished my fast at 7pm in the evening, so I limited my caloric intake due to the lateness and proximity to when I go to sleep. My typical intermittent fasting schedule is a 16/8. Which means I fast for 16 hours overnight, and eat within an 8 hour window. And I am to close this window at least 3 hours before lights out.


To break this 72 hour fast, I started with organic chicken broth, followed by plain organic yogurt about 30 minutes later and finally added some protein with a 7-minute egg. Then, late in the morning, I re-introduced more nutrient-dense foods to replenish depleted stores and to support my ongoing health and vitality. I opted for a balanced meal rich in healthy fats, protein, and carbs from vegetables, which helped me ease back into eating while maintaining the benefits of my fast. This included a veggie omelette, avocado, brazil nuts, kimchi and some peanut butter.


Final Thoughts: Fasting as a Path to Optimal Health

My 72-hour fast was nothing short of a transformative experience, showcasing the incredible benefits that fasting can offer when approached mindfully and intentionally.


From embracing ketosis to activating autophagy and harnessing hormesis, each hour brought new revelations and a deeper understanding of my body's resilience and potential. I'm grateful for the wealth of knowledge and inspiration that Dr. Mindy Pelz provides on the journey to optimal health.


And if you're considering embarking on a fasting journey of your own, I encourage you to listen to your body, trust the process, and embrace the incredible benefits that await.


Here's to health, vitality, and the power of fasting to transform lives!


With Love,

Leesa xo

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