Three Days, No Food
Self-Portrait with Death Playing the Fiddle, Arnold Böcklin (1872)
If you wanted to optimize your car, would you change the oil or get it washed?
Dumb question, I know. That’s the point.
When it comes to our cars, it’s easy to discern what needs to be done to keep them running longer. But when it comes to our bodies—objects infinitely more important than any car—that clarity becomes less apparent.
We get haircuts, implant new hair when there’s none left to cut, apply lotions and colognes, tighten the cheeks, maybe the rump too, but rarely do we invest in our internal systems.
This is because we’re human, and humans are funny creatures. While we know certain actions optimize our long-term performance, we often prefer to do whatever makes us feel and look better in the short term. These are usually easier choices, and they often come at the expense of our long-term health.
You know eating that heavy slab of double chocolate mousse cake for breakfast is a disastrous idea, but you imagine how well it will pair with your coffee.
“A couple of bites,” you say. In the back of your mind, you know damn well it’ll be more than a couple of bites, but the fork is already splitting the moist brick of chocolatey goodness, and an oversized bite is making a beeline for your watering mouth. Before you even finish chewing, a wave of hot black coffee rolls over your tongue, washing down the crumbs and melting the last bits of chocolate.
You were right—it’s perfect with your coffee. But was it worth the inevitable crash an hour from now? Probably not, and you knew that, but you did it anyway because you're human, and humans are funny creatures.
Wednesday, 12 PM (Hour 1)
The fridge is empty, my stomach is empty, and both will remain empty for the next 72 hours.
My last meal was three eggs fried in olive oil and seasoned with a couple pinches of sea salt. On the side, I ate green olives from the Turk down the street and a handful of walnuts from one of the many plump old ladies at the local market.
A pre-fast meal should be rich in healthy fats.
I washed this all down with two cups of mineral water which I infused with mint and a twist of lemon. Ritzy, I know. But when you are planning to go the next 24 hours without water, you want your last sip to be worth savoring.
Will Fasting Kill You?
Before I dive into why you should consider fasting, it’s important you know that fasting probably won’t kill you. The easiest way to do this is to introduce you to Angus Barbieri, the man who went 382 days without a bite of food.
Sure, you probably aren’t 450 pounds and even if you were, going a year without food sounds miserable, but he didn’t die and if you’re reading this, neither did I. 72 hours was a piece of cake, a piece of double chocolate mousse cake.
Fasting is manageable for almost everyone.
The better question is why? Why would anyone do that?
Wednesday, 7 PM (7 Hours)
There were four preliminary steps I took before the fast to ensure it went smoothly.
Stopped eating carbs four days before
Significantly increased water intake (with electrolytes)
Ate 2-3 servings of fermented food the entire week prior
Carbohydrates (glucose) are your body's main energy source. When you don’t eat them, your body shifts to burning fat for fuel, a process called ketosis. Being in ketosis before a fast can make the transition smoother, as the body is already primed to use fat for energy, reducing the strain of shifting from eating to fasting
Water is important for obvious reasons. Remember, water can pass through your body without hydrating it if you don’t have any electrolytes. Forget the fancy drinks at the health food store and dodge anything with sugar and dyes (looking at you Gatorade). Keep it simple. Salt is the best. It’s also probably the cheapest way to support nerve and muscle function.
The only other ways I prepped my body was by exercising, sleeping well, and eating extra fermented foods to preload my microbiome with healthy bacteria. I like kefir, apple cider vinegar, kimchi, and sake.
Just kidding. Avoid sake and any other alcohol for the week leading into this.
Why Should You Fast?
When’s the last time you reminded your body who’s in charge?
If a pig is hungry, it will dive nose-first into its slop and only pull out when it can’t breathe. Humans aren’t pigs, or at least we don’t have to be.
Free will exists only if you use it.
This unique distinction alone is enough justification for me to believe that we are intended to exercise our gift.
“For if you live according to the flesh you will die; but if by the Spirit you put to death the deeds of the body, you will live.”
–Romans 8:13
If you’re a materialistic existentialist, fear not, fasting offers something more tangible for you too.
Autophagy, a term derived from the Greek roots "auto" (self) and "phagy" (eating), refers to a cellular process in which cells recycle their own components.
A moment to get nerdy please.
When autophagy is activated, damaged cells—an increasing occurrence as we age—either undergo complete replacement or receive functional upgrades. This process involves the breakdown of misfolded proteins, damaged organelles such as mitochondria (via a process called mitophagy), and intracellular pathogens like harmful bacteria and viruses (through xenophagy).
Now let me say it for the jocks: Autophagy makes unhealthy cells healthy again. Think of it as your fountain of youth.
Wednesday, 11 PM (11 hours)
Still not hungry. Slightly thirsty, but I’ll sleep through it.
Fasting’s Effect on Skin and Stem Cells
1. Silky Smooth Skin
While fasting, your skin gets a break from oxidative stress and inflammation which are the two key contributors to aging (wrinkles) and skin damage. Silky smooth skin isn’t something I really care to optimize for, but if you do, here is a research study with specifics.
2. Quality Control of Stem Cells
Stem cells are crucial to recovery, so the body keeps them in a quiescent (inactive) state to preserve them for emergencies. During autophagy, these inactive stem cells undergo a quality control check that prevents damage accumulation, ensuring they remain functional when needed.
Think of it as your body's internal insurance policy: by fasting, you help preserve and maintain the health of your stem cells, strengthening your future regenerative capacity.
Thursday, 5 AM (17 Hours)
Big surprise, my body doesn’t want to sleep when it thinks it's dying.
My eyes shot open and I popped out of bed with no hint of fogginess. I felt sharp and satiated.
Out of ten on the hungry scale, ten being I’d eat vegan dog food, I'm at a one.
Fasting and Cancer
Almost everyone knows someone who has or will have cancer. According to the National Cancer Institute, over 40% of Americans will be diagnosed with cancer during their lifetime.
What is the root of cancer?
Cancer begins when a single cell undergoes genetic mutations that cause it to degrade. These mutations disrupt the normal regulatory processes that control cell growth and division. As a result, the mutated cell begins to multiply uncontrollably either to form a tumor or spread throughout the body.
So the root of cancer is a single damaged cell and autophagy is a process that restores damaged cells. Interesting.
To be clear, autophagy is not an absolute cure for cancer. It is, however, one of the best cancer preventions that we can take advantage of for free.
“For free” is emphasized because that’s precisely why we don’t have an abundance of clinical trials on the subject. Investors aren’t typically interested in researching treatments that can’t make them any money.
If we put on our foil caps, we could also believe there aren’t many clinical trials on the subject simply because some organizations would lose a lot of money if people learned how to be healthy on their own.
In the U.S. alone, medical-industrial complex revenue exceeded $3 trillion in 2020. According to the American Cancer Society (ACS), the total cost of cancer care in the U.S. was approximately $210 billion in the same year.
Thursday, 8 AM (20 Hours)
No hunger pains, my mouth is dry, and my body is running noticeably hotter than usual. This is all according to the plan. Without water, the body is forced to burn fat for metabolic water which increases core temperature.
Was it fair to criticize the medical-industrial complex? They don’t really want us sick, do they? Who exactly is they anyway?
The answers don’t matter. What matters is that there is no one advocating for your health in a world where it’s easier to be unhealthy than healthy. There are more people dying from obesity than starvation.
Forget about finding the bad guy. Be the good guy. Take matters into your own hands. Question the health advice offered by pale ghouls dressed in white lab coats. Be careful to trust studies funded by corporations that sell the solution (medication). And definitely don’t eat 6-11 servings of carbs like U.S. government officially recommend in 1992
Types of Fasting: Wet and Dry
There are two forms of fasting: wet and dry. With and without water.
The benefits of autophagy will occur during either, but a dry fast is thought to be more effective because your body is forced to break down fat for water, triggering a deeper detoxification.
Whenever I do a 72 hour fast, I start it dry. This is not well-studied and I wouldn’t recommend it. I’m just using my body as a lab rat because I’m curious. If it’s your first fast, stick to water all the way through. Dry fasts are significantly harder.
I feel like a potato right now. A baked potato. Over-baked, bland, and boring.
Instead of the rich golden butter from Alpine cows, a slab of lethargic sludge has been thickly smothered across me. Words aren't flowing. My brain is moving like a lumberjack on ice skates, as evidenced by that shitty analogy.
I think I need some water.
Thursday, 12 PM (24 hours)
Water. The best mineral water I could find.
My cells are like sponges right now. It’s best to avoid anything that could have chemicals (tap water) or microplastics (bottled water). Glass bottles with metal lids are the safest route.
I’m drinking one cup with small sips over the next thirty minutes. No lemon, coffee, or tea. While those don’t have any calories, my body would still have to metabolize them which would defeat the purpose of the fast.
I’ll add salt to the water later for electrolytes. That’s it. Water and salt. That’s what’s on the menu for the next two days.
Fasting and Muscles
Besides improving skin and hair, regulating stem cells health, and preventing cancer, what else can a prolonged fast do?
One peer-reviewed article noted that fasting for 37.5 hours can increase basal human growth hormone (HGH) concentrations by as much as ten times.
Another recent study noted that even after a 24-hour fast, 47 men showed a 500% increase in HGH.
Key functions of HGH:
Promotes muscle growth
Regulates metabolism and blood sugar levels
Supports healthy bone density
So have no fear, gym bros. Your muscles won’t shrink. In fact, the opposite may happen.
By removing damaged and potentially harmful cellular components, autophagy will also reduce sources of chronic inflammation. This can have widespread benefits, including improved metabolic health and reduced risk of chronic diseases such as diabetes and cardiovascular disease.
Thursday, 9 PM (Hour 33)
I nearly buckled.
I fell asleep for an hour. The dreams were intense and rich but as soon I opened my eyes I forgot them all. Then my gaze fell on the kitchen, and what was staring back? My double chocolate, peanut butter protein powder. Scoop and half of that with some icy cold, raw milk? Forget it. My mouth is watering just writing about it. The creaminess, the perfectly balanced flavor, the satisfaction!
Pull yourself together, man. Snap out of it! Not even halfway there.
Fasting and the Brain
Fasting has been shown to elevate levels of brain-derived neurotrophic factor (BDNF), a protein that plays a crucial role in enhancing focus, learning, and overall cognitive function (source 1 and 2). Increased BDNF levels have been linked to improved neuroplasticity, which is what is needed to learn new skills.
As well as improving cognitive function, fasting may be able to prevent neurodegenerative disorders by reducing oxidative stress and inflammation. Specifically, Alzheimer’s disease and Parkinson’s. It’s important to note that most of the studies on fasting and the brain have only been conducted with animals (2018 and 2021).
Recapping benefits of fasting:
Improves skin and hair health
Preserves stem cell functions
Proactively fights cancer
Increases Human Growth Hormone
Reduces inflammation
Boosts cognitive function and protects from neurodegenerative disorders
Friday, 1 AM (Hour 37)
I shouldn’t have written about that peanut butter shake. That was a mistake.
I’m lying here, staring at my ceiling, wondering how I could tweak the recipe.
A ripe banana, half spoonful of good honey, maybe a dash of cinnamon? No. A dash of cinnamon will take away from the peanut butter flavor. What about coffee as a base? Half raw milk, half cold brew coffee? Now that could be something worth writing home about.
Okay, enough. Bedtime.
4/10 on the hungry scale. I wouldn’t touch tofu, but I’d probably fight someone for a bowl of Wheaties.
Saturday, 9 AM (Hour 45)
This morning I awoke confused. There was the unmistakable smell of fresh pancakes, but it was far too early for my neighbors to be cooking. They don’t start moving until noon.
I quickly slipped on my shoes and pulled my detective cap down to the brow. I wasn’t interested in eating the pancakes as much as I was to learn the identity of my tormentor. The riddle grew when I walked into the courtyard and saw that not a single window was open yet. All the neighbors were sound asleep.
I inhaled again. This time deeper, sucking the entire courtyard's air straight back into my nostrils. Cat piss, old wood, must, mold, rosemary from my neighbor’s plant on the window sill, and cigarettes from the full ashtray on my other neighbors window sill.
The strongest scent was still the pancakes. I could almost picture them being flipped, sizzled, buttered.
I left the courtyard befuddled, mad even, and decided to walk it off thinking it was a figment of my starving imagination. When I got to the end of the block, I looked up and saw a woman on her balcony plating a stack of pancakes. This was over 100 meters from my door.
This is purely anecdotal, but every time I fast my hearing, eyesight, and smell reach Superman-levels. My guess is it is an evolutionary response reserved for the worst of hunters. A last resort to prolong the bloodline.
Breaking The Fast
This is where most people mess up.
They go a few days without eating and then break the fast with a bowl of Wheaties. This can do more damage than good.
The ideal meal will be small, fresh, and fatty. Here are some ideas:
Avocado with olive oil and salt
A couple eggs
Bone broth
