Extended Fasting 60h+ (My Strategy)

Caution: I am not advising you to follow suit, fasting for this period of time. However, should you choose to, there is value to be had from sharing my experience - as someone who’s been fasting for over 8 years, published a book about fasting, and has a lot of experience with prolonged fasting. If you have high blood pressure or any other health issue that warrants caution when fasting or consuming sodium: Consult your GP.

How I Perform Extended Fasts

Note: Drink distilled water/sparkling water when you are thirsty throughout but don’t over drink (~2 litres) — if you are struggling with hunger consume a tall glass of water

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Step 1: Don’t heavily plan.

Personally I find that excessive pre-planning and build up to a long fast makes it 10x harder. You go to sleep at night knowing you’re not going to eat for a few days, and you wake up more hungry than you would be otherwise because you fall victim to psychological warfare.

Plan on a rough period of time where you want to start your fast, then strike when the moment is most fitting. Ideally, you want to be 16-20 hours into your fast before you mentally consider the fact that you won’t be eating for a few days.

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Step 2: Have your final meal(s) resemble the ketogenic diet: High fat, moderate protein, low/no carbohydrates (Taper off carbs)

In this way, your body will more rapidly enter a state of ketosis (when carbohydrates run out) as you taper off carbs before the fast begins.

An example of Steps 1 & 2: Consume a low-carb high-fat dinner before fasting until 2 pm the next day. Now the fast really begins.

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Step 3: Go for a long low-intensity walk and resistance train within the first 24 hours

This will help you burn remaining carbohydrates to facilitate entering a state of ketosis—at which point you will function better as you will have converted towards fat for energy (which is stored abundantly in the body).

I would also do resistance training at the gym to provide “stimulus” to your muscles, aiding muscle preservation.

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Step 4: Day 1 | Stay busy, then stay up late & wind down natural light

The hardest part of a long fast is the first nights sleep after a day without food.

Stay busy during the day, then stay up late and make a conscious effort to wind down natural light—wearing blue light blockers, reducing screen exposure, and doing 15-20 minutes of red light therapy. Staying up late will ensure that you’re sufficiently fatigued to make it through the night without waking up.

In the lighter period of your 90-minute sleep cycle, you feel more awake than normal - drifting back into consciousness - but if you can stay relaxed you’ll be into the next deep sleep cycle before you know it. If you mentally panic and overthink, you will wake up.

I would also take a magnesium supplement 90 minutes before you plan to sleep, my recommendation: https://www.rawsport.com/products/tri-magnesium

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Step 5: Day 2 without food | Hydration~Broth~Coconut oil — Letting hunger dissipate

You wouldn’t think it, but during an extended fast the longer you go the less hungry you get (and this is supported by research that I reference in my book); until eventually hunger dissipates entirely. At this point, it becomes purely psychological (your mind telling you it wants food).

To some degree eating is just like any other habit, because you don’t need 3 meals a day with snacks in between to survive, you’re just used to eating that way.

I always plan on breaking my fast on the evening of Day 2 to give myself the feeling of “closing in on the finish line” - a tactic - before cracking on with the day’s work.

During Day 2 I would recommend consuming: 1 tsp Celtic/Himalayan salt in water, 1-2 cups of bone broth, and 2 tbsp raw coconut oil. This will help you stay hydrated, increase mental clarity, reduce feelings of hunger, and mitigate muscle loss.

I also recommend not working out on Day 2.

As the day draws on, decide if you’re ready to go for another night’s sleep without eating The likelihood is you’ll be able to, because you’ve already come this far.

Repeat the same wind-down strategy.

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Step 6: Day 3 without food | Coffee~Salt Flush~Symbiotic → Break the fast

Once again stay busy, and consume the same 1 tbsp Celtic/Himalayan salt in water (SKIP THIS STEP IF YOU ARE PERFORMING A SALT FLUSH), 1-2 cups of bone broth, and 2 tbsp raw coconut oil.

I would also consume 1 coffee in the late morning, stimulating cellular autophagy (the death and recycling of weaker cells and proteins in the body).

In the early afternoon you can perform a salt water flush. (Following the same guidelines I have provided to you)

In the late afternoon/early evening (~5 pm), this is the time to break your fast!

Start with an easily digestible meal with protein and healthy fats, increasing carbohydrate consumption as the evening draws on.

For example:

Smoked salmon
Avocado
Eggs
Cucumber
Fried spinach
Cold-pressed olive oil (poured over)

I usually wait a couple of hours and snack on some nut butter/nuts, berries, a banana… all nice and easy to digest.

Then a decent-sized meal at around 7 pm - a stir fry or something simple and easy to digest will go down a treat after 2/3 days of not eating.

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Step 7: The next day… back to normal

And that's it! Get straight back into your normal routine.

Note: If you decide to fast longer your digestive system will start to “slow down” its functioning, meaning it will take longer for you to be firing on all pistons again.

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Medical Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Aura Executive Coaching LLC does not take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any lifestyle change.