I just finished an 86-hour fast, and I feel like a completely new man!

What started as a physical challenge turned into something much bigger — a full reset for my body and mind.

The hunger I feared faded quicker than I expected, replaced by a deep sense of clarity, lightness, and control.

By the end, I wasn’t just surviving without food — I was thriving.

In this blog, I’ll share exactly the stages of the fast and what to do, and how you can safely try it for yourself. 

Trust me — it’s worth every moment.

Intro

During an 86-hour fast, it’s important to approach the process thoughtfully to maximise the benefits of fat burning and autophagy while maintaining your well-being. 

Below is a guide for what to do during each phase of your fast to ensure you get the most out of it and stay safe.

 

General Guidelines for the Entire 86-Hour Fast:

1. Stay Hydrated:

• Drink plenty of water throughout the fast. Aim for at least 2-3 litres per day.

• Herbal teas and black coffee are fine, but avoid adding sugar or milk as that would break your fast.

• Consider supplementing with electrolytes (sodium, potassium, magnesium) to prevent dehydration or imbalances, especially as your body excretes water during ketosis.

2. Rest and Recover:

• Fasting can cause fatigue, especially during the initial 24 hours. Listen to your body—rest if you need it.

• Engage in light activity like walking or stretching. Avoid high-intensity exercise during a prolonged fast, as it could be too taxing without food intake.

3. Mental Focus:

• Prepare for hunger and possibly some mood swings in the first phase. Keep your mind occupied by engaging in light activities like reading, journaling, or listening to podcasts.

• Stay calm and remember that the discomfort is temporary, and your body is adjusting to the fast.

4. Avoid Stress:

• Minimise stressful situations as much as possible. Fasting can already be a strain on your body, and adding stress will exacerbate fatigue and hunger.

What to Do Each Day During the 86-Hour Fast

Day 1 (0-24 Hours)

Main Focus: Begin transitioning your body to burning fat. Glycogen depletion is the goal during this phase.

• Morning:

• Drink a large glass of water first thing in the morning.

• If you like, have a cup of black coffee or herbal tea (no sugar).

• Throughout the Day:

• Focus on hydration with water or zero-calorie beverages. Drink water whenever you feel thirsty.

• Keep busy with light tasks—avoid intense physical activity to prevent fatigue.

• Expect hunger to peak around the 16-18 hour mark, but remember it will subside once your body enters fat-burning mode.

• Evening:

• Hunger may resurface in the evening, but keep your goal in mind. A bath, gentle stretching, or reading can help distract you.

• If you experience strong cravings, a pinch of sea salt dissolved in water can help curb appetite due to its electrolytes.

• Sleep:

• Aim for 7-9 hours of sleep. Rest is crucial for body recovery and to help manage any fatigue or irritability from hunger.

Day 2 (24-48 Hours)

Main Focus: Enter ketosis and experience more efficient fat burning. Autophagy will increase.

• Morning:

• Start with a large glass of water with a pinch of salt for electrolytes.

• Black coffee or herbal teas are still fine if desired.

• Throughout the Day:

• Your body is now in ketosis, burning fat as the primary fuel source. You may feel more energetic and less hungry as ketones take over.

• Continue drinking water and electrolyte drinks to maintain balance. If you start to feel a little “off,” you may need extra electrolytes.

• Engage in light movement (e.g., walking, yoga, or stretching). This can boost fat burning, but avoid intense workouts.

• Evening:

• Hunger might be reduced compared to the first day, as ketosis suppresses appetite.

• Focus on keeping yourself busy to avoid thoughts of food—try creative activities like journaling or writing, watching a movie, or deep breathing exercises.

• Sleep:

• Sleep will help recharge your body and allow the processes of autophagy to take place. Try to sleep at least 7-8 hours.

 

Day 3 (48-72 Hours)

Main Focus: Deep ketosis and maximum autophagy. Fat burning is at its peak, and cellular repair is happening.

• Morning:

• Start the day with another glass of water. You’re in deep ketosis now, so your energy should be stable.

• If you feel any hunger, it will likely be mild. Continue to drink water, herbal tea, or black coffee.

• Throughout the Day:

• Autophagy is now in full swing. Your body is working to repair damaged cells and remove waste. This is why rest is important—let your body do its job.

• If you feel any fatigue, light stretching or a short walk can help alleviate it without overwhelming your system.

• You may begin to feel mentally clearer and more focused due to the effects of ketosis and autophagy.

• Evening:

• At this point, hunger should be significantly reduced. Most people report a sense of clarity and heightened energy, though some might feel tired as well. Again, it’s important to listen to your body.

• Hydrate, stay calm, and remind yourself of the health benefits you’re achieving.

• Sleep:

• Again, aim for 7-9 hours of sleep to maximise the benefits of your fast and the processes occurring in your body.

Post-Fast (Breaking the Fast)

After 86 hours, you should break your fast gently to avoid overwhelming your digestive system.

• Start with small amounts: Bone broth, steamed vegetables, or a small portion of lean protein is ideal. Avoid heavy meals or high-carb foods immediately after your fast.

• Chew thoroughly: Digestion will be slower after a prolonged fast, so it’s crucial to chew food well and take your time.

• Gradually reintroduce food: Over the next 24 hours, slowly start eating more balanced meals, incorporating protein, healthy fats, and complex carbohydrates.

Additional Tips for Success During Your 86-Hour Fast:

1. Mindfulness and Mental Focus:

• Fasting isn’t just physical; it’s also a mental challenge. Stay focused on the positive aspects (fat loss, improved health, mental clarity). Meditation or deep breathing can help manage any anxiety or irritability.

2. Track Progress:

• Keep a journal to track how you’re feeling throughout the fast. Record any signs of fat loss, energy levels, and emotional state to keep you motivated.

3. Don’t Push Yourself Too Hard:

• Fasting is a stress on the body. If you feel unwell or experience severe dizziness, weakness, or any unusual symptoms, consider breaking the fast. Always prioritise your health.

By following this 86-hour fasting protocol and listening to your body, you’ll maximise fat-burning, boost autophagy, and give your cells time to repair and regenerate. 

The key to success is hydration, electrolytes, and rest, while gradually easing into refeeding afterward.

Respect the fast. Respect yourself.

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