72 Hours Without Food: My Journey Through Resilience, Reflection, and Renewal

Fasting is more than just a physical challenge—it’s a journey of resilience, self-discovery, and balance. For me, my first 3-day water fast was all of this and more. What started as a way to take control of my relationship with food became a deeply personal experience that reshaped my perspective on hunger, discomfort, and discipline.

Whether you’re considering a 3-day fast for physical health, mental clarity, or even spiritual growth, this post will guide you through my journey while also providing actionable steps to prepare, complete, and break your own fast safely.

Why I Chose to Do a 3-Day Fast

Many people fast for physical health, mental health, or spirituality. For me, it was a combination of all three. After eight months of strict dieting and weight loss, I wanted to prove to myself that I could overcome my dependency on food. I craved the confidence to maintain my weight loss and build a sustainable relationship with eating, free from the cycles of bingeing and guilt.

But the decision to fast wasn’t just about food. It was also about resilience. I wanted to face discomfort head-on, knowing that strength often comes from moments of suffering. Through fasting, I hoped to challenge myself and emerge with a deeper sense of clarity, mindfulness, and control.

What is a 3-Day Water Fast?

A 3-day water fast involves abstaining from all food and calories for 72 hours while consuming only water. Some people include black coffee, herbal teas, or electrolytes, but I opted for pure water to keep it simple.

That said, fasting isn’t something you should jump into unprepared. Priming your body for a fast is crucial for both safety and success. Here’s how to prepare:

      1.   Practice Intermittent Fasting: Start with intermittent fasting (e.g., 16:8) and work up to a 24-hour fast. This will help your body adjust to longer periods without food.

      2.   Achieve Ketosis: Transition to a low-carb or keto diet before your fast. When your body is already in ketosis, it’s primed to burn fat for fuel, making the fasting process easier and more sustainable.

      3.   Hydrate and Plan: Begin drinking plenty of water in the days leading up to your fast, and choose a period of low stress—like a weekend—to start.

A Warning About Safety: Refeeding Syndrome

Before attempting any prolonged fast, it’s important to understand the risks, particularly refeeding syndrome. This potentially life-threatening condition occurs when the body is reintroduced to food too quickly after prolonged fasting, leading to dangerous shifts in electrolytes and fluid balance. To avoid this:

•          Break your fast slowly and deliberately with nutrient-dense, low-carb foods.

•          Avoid sugar and high-carb meals, which can cause a spike in glucose and insulin levels.

•          Always consult a healthcare professional before embarking on any prolonged fasts and be sure to address underlying health conditions, affects on medications, etc.

•          I am not a healthcare professional, the purpose of this post is to share my personal experience and to encourage others to investigate doing the same safely and with the guidance of a trained medical professional.

The Journey: 72 Hours Without Food

Hour 20: Finding Strength

Lunch came and went, and I realized hunger wasn’t as overwhelming as I had feared. The primal pangs of the first day were replaced by a quieter, persistent feeling of emptiness. My years of intermittent fasting had prepared me for this moment, and I began to feel a glimmer of strength and resilience. Still, I noticed a slower pace of life taking over—I craved nature, quiet moments, and solitude. Even as my body adapted, my mind stayed fixated on the challenge ahead.

Hour 29: Day 1 Complete

Hunger had evolved again—no longer belly growls, but a deep, primal longing for nourishment. As I reflected on the enormity of the challenge, I felt torn between pride in my progress and the heavy mental fog that had descended. It was as if I were sleep-deprived, even though I was physically capable of continuing, and felt so much ease through my daily yoga and body exercises. The realization that I wouldn’t eat again until the following night, however, still lingered in the back of my mind. It felt like a part of me had died, a part that once found comfort and stability in food. Yet, I felt an inkling of strength forming in its place.

Hour 40: A Shift in Perspective

I woke up after one of the best nights of sleep I’d had in years. Hunger had subsided into a dull, distant presence, but I found myself reflecting deeply on how much of my life revolved around food. Meals weren’t just a source of fuel; they had become an anchor for happiness, routine, and even identity. The thought of returning to normal eating felt daunting, like stepping back into a cycle I wasn’t sure I could control. This reflection brought a sense of sadness but also clarity—I began to accept how deeply ingrained my relationship with food was, and how it is very much a part of human nature.

Hour 50: Mental Resilience

Hunger was no longer physical—it had become psychological. I caught myself repeatedly thinking about what I would eat, only to be jolted by the reminder that I was still fasting. Each time, the weight of that realization hit me hard, but with attention and acceptance, the moment would pass. I reminded myself that this was one of the hardest things I’d ever done and that completing it would serve as a powerful anchor for future challenges. It was at this time, that my meditations became very empty of spirituality. The great awakening I had hoped for was nowhere to be seen. It was as though primal instincts were fully taking over.

Hour 72: The Finish Line

The final day was by far the easiest. Hunger came only briefly, as always it would come and go around my typical eating windows like clockwork. My energy surged. I felt alive, clear-headed, and deeply proud of what I had accomplished. That feeling from earlier in the fast—the one where it felt like a part of me had died—had transformed into a sense of rebirth. I had proven to myself that I could let go of comfort, face extreme challenge, and emerge stronger on the other side. This wasn’t the spiritual journey I had anticipated, but it was an experience that changed me nonetheless.

Breaking the Fast Safely

Breaking a fast is just as important as the fast itself. Here’s the approach I recommend to avoid glucose spikes and ensure a smooth transition:

      1.   Start Small: Begin with a salty, slightly fatty beef broth to gently reintroduce nutrients and stimulate digestion.

      2.   Progress Slowly: Follow with a small bowl of hearty, fatty meat and vegetable soup about an hour later, maintaining a keto-friendly approach to avoid major glucose spikes. You can continue with a second bowl another 2 hours later and I would end there either until the next day or next meal.

      3.   Stay Hydrated: Continue drinking water as your body readjusts to food.

      4.   Ease Into the Next Day: Stick to light, nutrient-dense meals like scrambled eggs with vegetables and small portions of protein and healthy fats.

This gradual refeeding process helps your body transition safely and prevents the discomfort and risks of overeating.

Lessons Learned

Physical Observations

   •       I averaged 10,000 steps daily, exercised lightly, and drank plenty of water.

   •       Hunger transformed over time from physical belly aches to a mental challenge.

   •       I felt physically capable throughout the fast, with bursts of energy despite moments of fatigue.

Mental and Emotional Growth

   •       The first 36 hours were the hardest, filled with self-doubt and questioning.

   •       I realized how much my routines and happiness revolved around food.

   •       Fasting tested my resilience in unexpected ways, pushing me to confront my deepest fears about control and dependency.

How to Prepare for Your Own 3-Day Fast

If you’re inspired to try a 3-day fast, here’s a step-by-step guide to help you succeed:

Before the Fast

      1.   Ease into fasting with intermittent fasting and eventually a 24-hour fast.

      2.   Adopt a keto diet to help your body transition into fat-burning mode.

      3.   Plan your schedule to avoid high-stress periods.

      4.   Stock up on supplies: mineral water, and ingredients for post-fast meals you’ll need.

During the Fast

      1.   Stay hydrated: Drink at least 3-5 liters of water daily, ideally mineral water.

      2.   Engage lightly: Do yoga, walk, or meditate to center yourself.

      3.   Be mindful of hunger: Hunger is often a mental clock, not a true physical need.

      4.   Rest when needed: Your body may require more rest than usual. Be mindful, take your time.

Breaking the Fast

      1.   Start with broth: Slightly fatty beef bone broth is ideal.

      2.   Add light meals: Progress to keto-friendly soups, vegetables, and small portions of protein.

      3.   Stay low-carb: Avoid glucose spikes by maintaining ketosis for the first day or two.

Final Thoughts

Fasting taught me that discomfort is not the enemy—it’s a tool for growth. This 3-day water fast was one of the most challenging yet rewarding experiences of my life. It strengthened my resilience, deepened my self-awareness, and showed me what I’m capable of achieving.

If you’re considering your own fasting journey, remember that balance is key. Prepare thoughtfully, listen to your body, and approach the experience with an open mind. Whether you’re seeking physical health, mental clarity, or spiritual growth, fasting has the potential to change not just your body, but your perspective on life itself. Since my first fast in 2021, I revisit this experience once a year for an annual 3-day water fast.

Please share your thoughts, questions, and experiences in fasting!

Stay Strong,

Jason