2022 Update: Since writing this blog post about my first transformational fasting experience, I’ve learned a lot more through research and experiences, and was inspired to write a book on the subject. Get your free sample chapters of my latest book at Transformational Fasting: Reconnect with Yourself, Get Health, and Find Your Purpose or read an except from it here.
It was a week before my birthday. How to celebrate? Take a road trip up north to do some hiking + exploring in Oregon? Down south to enjoy the beach in San Diego? Or I could stay put, go on an “inner road trip”, disconnecting from everything. This third option felt right to me. I’d spend 3 days fasting from food + other nourishing things in my life: friends, family, technology.
Why would any sane person choose to spend their birthday weekend depriving themselves of good food, quality time with friends and family, and quality time with their precious iPhone? I’m not sure, but maybe the question is wrong in assuming I’m a sane person… After all, I’m the same guy that walked 500 miles across Spain a year ago.
24-hour fasts were familiar to me, and I really enjoyed the focused energy those gave me (and the appreciation for food I had post-fast). I’d also learned about the health benefits of fasting (longevity, ketosis + fat burning, healing, reduced inflammation, immune system reset, autophagy + cancer cell recycling, diabetes prevention).
As I dug deeper, I realized that fasts are multi-faceted things… They have a physical dimension, for sure, but also an emotional and spiritual dimension. As I was feeling a bit spiritually depleted, I wanted to use fasting to reconnect with myself and my purpose on a deep level. And I also saw how my emotional and physical dimensions could benefit from fasting. I decided that this wouldn’t be a modern “physical cleanse” fast. This would be a transformational fast, which is historically, in alignment with why people have fasted. What better time to do this deep inner work than during one’s birthday?
Doing Your Homework
As with most things in life, it helps to do your homework. I got a lot out of the following books:
- For understanding the science behind fasting + any practical concerns: The Complete Guide To Fasting by Jason Fung and Jimmy Moore
- For understanding the “how” and “why” behind a spiritual fast: The Transformational Power of Fasting by Stephen Harrod Buhner
- For pure motivation during your fast (a long read, an oldie but goodie, a bit lax on science and strange recommendations such as peeing into a cup each day of the fast and then checking your pee a few days later to see what was cleaned out): The Miracle of Fasting by Dr. Patricia Bragg and Dr. Paul C. Bragg
I started by thinking about the “why” behind my fast through the lense of spiritual, emotional, and physical dimensions, and set myself goals along those lines. My spiritual goals were around clarity of my life’s purpose and how to live a more spiritual life. My emotional goals were around listening to my body and reflecting on how I deal with discomfort. My physical goals were around wanting my body to feel healthier and healed in areas that I had injured previously.
I decided to fast from Thursday evening after dinner until Sunday (my birthday) dinner. Most of the fast would be spent at home in a peaceful, low-stress environment. I’d take a walk in nature if/when I had the energy. There would be no rigorous exercise, as I wanted to conserve my muscle while my body was adapting to fat-burning mode (ketosis). I’d be disconnected from family, friends, and technology during the fast with two exceptions: 1) I’d be working from home on Friday, 2) I’d text my family once per day to let them know I was alright. Also, while I didn’t allow myself to watch movies or TV shows, I allowed myself to read + research during the fast.
As much as possible, I’d fast mindfully, letting the fast take me where it wanted to go. I’d use a journal to check-in every few hours with my spirit, emotions, and body. I’d show non-judgement and acceptance to the parts of myself in discomfort. I’d sit with my emotions, and as they came up, I’d reflect on the first time I had felt that way.
Throughout the fast, I’d keep track of changes to my blood ketosis level and body weight. Ketosis (when your body starts using fat as its primary energy source) would be important in order for me to determine if I achieved therapeutic ketosis for cancer prevention (see a full explanation of ketosis levels and therapeutic ketosis here). I’d use the Keto-Mojo to track my blood ketones (those pee sticks aren’t very accurate). While I’d be on a water fast, I’d allow myself other non-caloric beverages like coffee and tea. To ensure I had proper electrolytes (and prevent cramping while walking in the forest), I’d occasionally sprinkle himalayan salt into my water. I’d go in knowing that less sleep is OK and normal during a fast, and also track my dreams in my journal.
Coming out of the fast, I would reintegrate slowly, with a small meal first. I would also share the parts of the journey I felt comfortable sharing with someone close to me (and here!).
What happened: my body
I started with blood ketones of .8, which is on the low end. I ended with blood ketones of 4.7, which is in the therapeutic zone. My weight dropped 7 pounds. A week later, I had gained back 5 pounds, so most of the weight loss was water weight (and I suspect the other 2 pounds were fat I burned from going into ketosis). This worked out for me as I’m only 11% bodyfat and my goal isn’t to lose more weight. Hunger pangs came and went through the fast, though by day 3, they seemed to be less intense (per research, day 2 of a fast is usually the worst for hunger).
My body was cold and became progressively colder through the fast. My tongue was covered with a white film and my teeth felt sticky (nothing that a toothbrush and tongue scraper couldn’t fix). My breath likely smelled bad but luckily I was alone. Physical and mental energy came in spurts. I spent a lot of time reading and journaling (and urinating, due to all the water I took in!). I did some short walks through the park and the nearby forest, but didn’t feel the energy to do anything longer. Sleep was sporadic, and worst at the 24-36 hour mark. I took several long naps the next day which helped me feel energized.
As the fast progressed, my senses became progressively stronger, and my body felt progressively lighter. I wonder how this would’ve felt had I decided to do a 7-day fast instead of a 3-day. Healing took place in several previously-injured parts of my body.
Following up a few weeks later, I am still down several pounds from the start of my fast. One interesting thing I noticed is that my body seems more fat-adapted now, meaning it switches over to fat-burning mode faster than before. As an example, when I hit the 24-hour mark for ketosis during my 3-day fast, I was at 1.7 blood ketones. But when I tried a simple 24-hour fast a few weeks later, at the 24-hour mark, my blood ketones were already at 2.4. Will continue to monitor this.
What happened: my emotions
All the advice stays to “stay busy” during a fast. This was easy enough on the first day, since I was working from home. Days 2 and 3, I didn’t have the energy to do much, and what’s the point of “staying busy” if your goal is spiritual growth? I wanted to fast mindfully, and let the fast take me where it wanted to go.
While I tried fasting mindfully, my mind had strategies of its own for dealing with the boredom and discomfort. One was to fantasize about all the stuff I was missing out on, such as beer, pizza, and Netflix… I even craved healthier stuff like a tuna avocado sandwich. When it wasn’t fantasizing, my mind resorted to outright questioning me: “Can you really do this for 2 more days?!”
What happened: my spirit
The deeper I went into the fast, the more spiritually connected I felt (and my body felt lighter at the same time). I gained clarity around what living a spiritual life means to me, and how I can shift priorities on my life to work towards that. And the fast allowed me to work on my relationship with discomfort, adopting one with more self-acceptance and letting go vs trying to control things or distract myself.
Meditation, walking in the forest, journaling, and soaking in the bath were all helpful in staying mindful. Trying to control the fast became a metaphor for how I try to control other parts of my life. It was good that I went in with specific goals for the fast, but I later learned I had to let go of any preconceived notions around what I’d be experiencing, and let the fast take me where it wanted to go.
Fast Retrospective
Going on my first 3-day fast has been life-changing for my overall wellbeing. I feel a deeper connection to my body, emotions, and spirit. I listen to my body and emotions more, tuning in to how I’m feeling, versus tuning out by distracting myself. At work, I’m more mindful of when I make myself feel overwhelmed on busy days. I’ve re-prioritized my daily work and personal activities so that they are better aligned with living a spiritual life. The biggest lesson I learned around fasting? Let the fast take you where it wants to go. Don’t try to control it.
