Fasting Benefits and the Magic of 3 Days (Patreon)

While the markets chop, and we wait for fear of Tariffs, Macro and Yemen to pass, this is something I start this Monday March 31st! Will keep you posted and see if it has any impact on my workload, creativity and ability to run 5 miles a day.

I have done 1 day and 2 day fasts but never a full 3. It appears from the chart 3 days is optimal for max benefit.

How Hard Is It?

A 3-day water fast can be tough, especially for beginners. The first day is usually the hardest because you feel hungry. By day 2, most people feel better as their body gets used to not eating. It's not for everyone though - pregnant women, people with eating disorders, or those with certain health conditions shouldn't try it. It's easier if you prepare by eating healthy foods before the fast.

What Can You Have During the Fast?

• You can drink: Water (about half your body weight in ounces each day)

• Water with plain minerals or salt added - I do pink himalayan salt

• You can have black coffee (PHEW), tea, and vitamins, but Don't have anything with sugar or calories. I REPEAT NO SUGAR! It interrupts the body and brain healing process.

Benefits:

• Brain Health: Helps your brain work better and may help prevent brain diseases. Eg clears BRAIN FOG!

• Energy: Your body learns to use fat for energy, which can make you feel more energetic.

• Better Health: Boosts your immune system, reduces inflammation, and helps control blood sugar.

• Better Mental Health: Said to cure brain fog, depression, PTSD etc

• Cell Repair: Your body cleans out old, damaged cells.

• Gut Health: Helps reset your digestive system. Rem 85-90% of ailments come from the GUT!

The Science of Benefits Broken Down!

Blood Glucose/Insulin (Blue Line): This benefit kicks in early, peaking around 20-30 hours. Fasting reduces blood glucose and insulin levels as the body shifts from using glucose for energy to burning fat, which can improve insulin sensitivity.

Weight Loss & Ketones (Yellow Line): This starts around 12-24 hours and peaks around 48-72 hours (2-3 days). As glycogen stores deplete, the body enters ketosis, producing ketones from fat breakdown, which also aids in weight loss.

Autophagy & HGH (Red Line): Autophagy (cellular cleanup) and Human Growth Hormone production begin around 18-24 hours and peak around 48-72 hours (2-3 days). Autophagy helps remove damaged cellular components, while HGH supports tissue repair and metabolism.

Intestinal Stem Cells (Green Line): This benefit starts around 24 hours and peaks around 72-96 hours (3-4 days). Fasting can stimulate the regeneration of intestinal stem cells, which may improve gut health and repair.

Immune Reboot & Musculoskeletal Stem Cells (Purple Line): These benefits start later, around 48-72 hours, and peak around 96-120 hours (4-5 days). Prolonged fasting can trigger a reset of the immune system by reducing old immune cells and regenerating new ones, while also supporting musculoskeletal stem cell activity for tissue repair.

h/t to Dr Sanjay and Dana White for the inspiration.

https://x.com/joeyyochheim/status/1863594960030781451