72 hour fast – pros and cons from my dialogue with ChatGBT4 – Why do you think I asked this question? See my comments at the end .
Benefits of a 72-Hour Fast
Cellular Repair and Autophagy
Fasting triggers autophagy, a process where the body removes damaged cells and regenerates healthier ones. This can promote longevity and reduce inflammation.
Improved Insulin Sensitivity
Fasting allows insulin levels to drop, which helps your body become more sensitive to insulin, potentially reducing the risk of type 2 diabetes.
Boosted Immune System
A prolonged fast may stimulate the production of new immune cells, rejuvenating the immune system.
Mental Clarity and Focus
Ketones produced during fasting can enhance brain function and focus. Some people report improved cognitive abilities during extended fasting.
Weight Loss
A prolonged fast creates a significant caloric deficit and accelerates fat burning, leading to weight loss.
Hormonal Benefits
Fasting can increase human growth hormone (HGH), which supports muscle growth, fat metabolism, and overall cellular repair.
Cardiovascular Health
Fasting can reduce markers of inflammation, cholesterol levels, and blood pressure, contributing to heart health.
Reset for Eating Habits
It can help break unhealthy eating patterns or cravings and encourage mindfulness about food choices.
Risks of a 72-Hour Fast
Electrolyte Imbalance
Prolonged fasting can deplete electrolytes like sodium, potassium, and magnesium, leading to dizziness, fatigue, or irregular heartbeats.
Low Blood Sugar (Hypoglycemia)
especially those with diabetes or other metabolic conditions.
Muscle Loss
While the body primarily uses fat for energy, some muscle tissue may also be broken down during prolonged fasting.
Dehydration
Without proper hydration, fasting can lead to dehydration, which exacerbates fatigue, headaches, and dizziness.
Energy Levels
Fatigue, irritability, and difficulty concentrating may occur, particularly for those new to fasting.
Hormonal Disruption
Extended fasting might disrupt hormones, particularly in women, potentially affecting menstrual cycles or thyroid function.
Who Should Avoid a 72-Hour Fast?
Pregnant or breastfeeding women
Individuals with eating disorders
Those with a history of severe hypoglycemia
People taking medications that affect blood sugar or blood pressure
Individuals with severe chronic illnesses (unless supervised by a healthcare provider)
Tips for a Safer 72-Hour Fast
Hydrate Well
Drink plenty of water and consider electrolyte supplements to prevent imbalances.
Ease In and Out
Start with shorter fasts to prepare your body, and break the fast with light, nutrient-dense foods.
Listen to Your Body
Stop fasting if you experience severe dizziness, weakness, or other concerning symptoms.
Consult a Healthcare Professional
Seek guidance, especially if you have existing medical conditions or are on medications.
My Comments
I first learned about the benefits from an article published by Dr. Berg. I am now finishing my third 72 hour fast this year 2024 and my plan is to do one each quarter in 2025.
I only use lemon water during the fast and some coffee in the morning that does not affect me if I do not have it. As for being hungry it varies for me. The first time I was really beginning to think about food the third day. The second time it was the second day and this time it was everyday. However I feel I got used to it.
This time the third time I slept more than normal and actually the sleep was very good.
A couple recommendations: plan your exit before you start. You want to ease your digestive system back to normal. For me I have broth ready, avocado, tuna and will have a small amount of sauerkraut. Tomorrow I will add some citrus, have some eggs and begin with my normal dinner which is generally organic salad and protein. I noticed during the fast that I became hungry the most in the evening when I usually consume the most.
Final recommendation is do not go to the grocery store during your fast and by pass any advertisements on line or otherwise for food. You will just be punishing yourself. This is why I recommend as above plan what you will use when you exit your fast and have those products on hand. I forgot this and needed to go to the store today my third day and it drove me nuts. Took major discipline to get in the store and out without getting more of what was screaming “buy me”.
Recommend doing your own research and if you proceed, just make up you mind you will have the discipline to do this. If I can you can with exception of those who may fall in the category Who Should Avoid a 72-Hour Fast detailed above
What have I noticed this time? I feel very alert and I already know my weight has dropped three pounds. I am within 3 pounds of my ideal weight. So the results are worth it for me.