Intermittent fasting started off as a curiosity. I wasn’t overweight by most people’s standards, but I didn’t feel like myself—sluggish, unfocused, and heavier than I wanted to be. I was 35, sitting at 92 kg, and I knew that if I didn’t reset, I’d slip into a health spiral that would only get harder to reverse. What began as a simple 16:8 experiment slowly turned into something deeper, and eventually led me to complete 72-hour fasts.

The Reset I Needed

Like many of you, I came across posts about autophagy—the body’s way of cleaning itself out at a cellular level—and something clicked. A Nobel Prize was awarded for this concept. The science was legit. I figured, if my body has a built-in system to clear out dead or damaged cells, why wouldn’t I give it the space to do that?

So I started fasting.

At first, I was doing 16:8 (eating within an 8-hour window), then pushed to 24 hours, and eventually completed multiple 72-hour fasts. Every single time, the same thing happened: Day 1 was about breaking habits, Day 2 was where hunger met mental battle, and Day 3 was clarity. And real healing.

What My Body Told Me

I’ve been tracking everything—heart rate, VO2 max, mobility, respiratory rate, and even sleep. Some highlights:

• Resting Heart Rate: 67–78 bpm, now stabilizing lower during fasts.

• VO2 Max: Currently at 31.9, labeled as “low” but steadily improving.

• Blood Sugar on Day 2 of Fasting: 7.1 mmol/L – slightly high but understandable due to gluconeogenesis.

• Walking Asymmetry & 6-Min Walk: Eye-opening metrics that made me prioritize mobility more.

• Sleep: Averaging 6.5 hours, though I’m working on improving this as part of recovery.

Bottom line: fasting didn’t weaken me, it made me more aware. I started understanding my body in a way I never did before.

What I Use During a Fast (and Why)

I don’t just stop eating. I do it strategically.

What I consume during a 72-hour fast:

• Water: Minimum 3 liters daily.

• Electrolytes: I make my own mix (Himalayan salt + potassium chloride + magnesium citrate).

• Black Coffee & Green Tea: For energy and appetite suppression.

• Apple Cider Vinegar in Water: Helps stabilize blood sugar and curb hunger.

• Bone Broth (optional): Only if I feel drained—rich in minerals and collagen.

• MCT Oil (occasionally): For energy without breaking ketosis.

What I avoid:

• Any calories from carbs or protein.

• Sugars, dairy, artificial sweeteners.

• Overexertion—this is a healing window, not a gym flex.

Supplements That Help Me

Here’s my daily stack that supports both fasting and overall metabolic health:

Morning:

• Prime Day Sachet: Packed with B vitamins, Vitamin C, Zinc, and electrolytes.

• MCT Oil (1 tsp): Boosts ketone production.

• Black coffee + ACV: Metabolic boost and appetite control.

Evening (if not fasting):

• Night Time Burn Capsules: Ashwagandha, L-Theanine, and Valerian Root to support sleep and metabolic reset.

On Workout Days:

• Fat Burner Formula (the second supplement image): Includes green coffee extract, mango leaf, and cayenne to enhance fat metabolism.

Breaking the Fast: My Go-To Foods

I never break a fast with junk. Here’s what I use to reintroduce food:

1. First Meal: Bone broth, ½ avocado, 1 boiled egg.

2. Second Meal (after 1–2 hours): Grilled salmon or chicken + steamed veggies (zucchini, spinach, broccoli).

3. Hydration: Still key—water, herbal teas, and maybe a small cup of coconut water for potassium.

What I’ve Learned

1. Fasting is mental first, physical second.

2. Sugar cravings are not hunger—they’re habit.

3. The body doesn’t break down during fasting—it heals.

4. Electrolytes are everything. If you’re dizzy or weak, you’re probably missing salt.

5. VO2 max, HRV, and sleep matter more than weight. Health is holistic.

6. Don’t fast for aesthetics. Fast to reset your biology.

Final Thoughts

This journey wasn’t just about dropping weight (though I did). It was about regaining control. Fasting gave me back my energy, clarity, and discipline. It taught me to trust my body’s design instead of drowning it in constant consumption.

If you’re thinking of starting, start small. Skip breakfast. Then go 16:8. Then push to 24. Eventually, your body will stop fearing hunger and start thriving on emptiness.

Let your body do what it was built to do: reset, rebuild, and heal.

🎙️ Want More Reflections Like This?
I talk more about these topics — raising kids with purpose, living rooted in the Sunnah, and walking through modern life with faith at the center — on my podcast The Goodly Tree.

If you found value in this post, I think you’ll really connect with the podcast too.

🎧 Listen here:

Spotify: The Goodly Tree Podcast

Apple Podcasts: The Goodly Tree