A prolonged fast can be one of the most powerful tools to reset your body and mind—if done with the right preparation, mindset, and care. My recent 5-day fast was a response to feeling out of sync after a month of travel, and what I gained went far beyond a flatter belly or looser clothes. I gained back clarity, energy, and a deep sense of control over my habits.
Let me walk you through what led me to do this 120-hour prolonged fast, what I learned along the way, and why this is not something to jump into lightly.
Travel, Indulgence & the Need for a Reset
I’ve always loved to travel—exploring new places, immersing myself in different cultures, soaking up the beauty and rhythm of life abroad. But let’s face it: travel, especially with friends or in groups, rarely supports a low-carb or metabolically healthy lifestyle.
During my recent month-long trip across Europe, I tried my best—eating twice daily, walking everywhere—but I began to feel uncomfortable. The telltale signs crept in: heartburn, bloating, and waistbands that didn’t lie.
As much as I love being abroad, I found myself craving the comfort of routine, home-cooked meals, and the clarity that comes with a prolonged fast and metabolic reset.
Returning Home—and Struggling to Reset
Coming back from Europe, especially from the UK, is no small feat. Jet lag hits hard and lingers. Since the body adjusts by about one hour per day, it takes nearly 10 days to fully recalibrate.
Normally, I ease back into routine with a 24-hour fast on Mondays—a practice I’ve maintained for years. It helps reset my system after a weekend of indulgence. But this time, things were different. By 4:30 PM, I was crashing hard… and even reached for a slice of cake in the tea room—something I never do.
That’s when I realised: my body was tired, sleep-deprived, and adjusting. This wasn’t the time for a prolonged fast or even a short one. It was time to listen.
The Plan: Two Weeks of Recovery First
Instead of forcing a fast, I gave myself two weeks to recover. I ate low-carb, home-cooked meals, prioritized protein, and focused on good sleep and movement. I knew I needed to lower stress, replenish nutrients, and support my hormones before attempting a prolonged fast.
After ten days of nourishment and rest, I was ready.
Could I Really Complete a 5-Day Prolonged Fast?
Last year, I managed a 96-hour fast (four full days). This time, I wondered: could I go a step further and reach 120 hours?
The answer: Yes, I did it! And the experience was transformative.
What I Learned During My 5-Day Prolonged Fast
🌟 The First 36 Hours Were Surprisingly Easy
Fueled by a morning coffee with cream and two mugs of rich bone broth, I eased into the prolonged fast. Around hour 36, I noticed the telltale “keto breath”—a sign my body had shifted into fat-burning mode. Ketosis had kicked in.
🌟 Salt Became My Secret Weapon
By the 48-hour mark, hunger and shakiness surfaced. A simple glass of warm water with salt brought calm and clarity. It stabilized my energy and became my go-to when things got tough.
🌟 Staying Busy Was Key
Workdays flew by. It was the quiet moments—when I usually relaxed with Netflix or food—that required more discipline. So, I swapped those habits: I walked, met friends outdoors, stayed active and social—without revolving everything around meals.
🌟 I Exercised Throughout the Fast
Even during this prolonged fast, I maintained my regular moderate-intensity exercise routine. Daily walks, Pilates, and strength training helped support muscle retention, energy, and mental clarity. Moving my body reminded me of my strength—even in a fasted state.
🌟 Breaking the Fast With Intention
I ended the fast gently. A small handful of nuts and cheese helped prep my digestion before lunch: a warm, satisfying 3-egg frittata with cheese. High in protein and healthy fat, it was the perfect reintroduction to nourishment.
2 Weeks Later: Still Feeling Fantastic
Two weeks post-fast, I’m feeling better than ever:
✔️ My waistbands are much looser
✔️ Love handles are noticeably reduced
✔️ No rebound hunger
✔️ More mindful eating and consistent energy
This wasn’t a crash or a deprivation cycle. This prolonged fast was a deliberate, empowering choice to reset and reconnect with my health.
Why Stress Management is Essential for a Prolonged Fast
Before doing a prolonged fast, managing your stress is non-negotiable.
When you’re highly stressed, cortisol levels rise, which in turn raises insulin levels. And when insulin is elevated, your body can’t easily access fat stores for energy—making fasting extremely difficult and far less effective.
A stressed body will resist fasting.
A calm, nourished body can thrive during a fast.
This is why I made sure to rest, nourish, and reduce stress in the two weeks before starting my fast. If your stress is high, fasting won’t feel empowering—it will feel like punishment.
Learning to manage stress through sleep, movement, connection, breathwork, or mindfulness needs to be a priority before any prolonged fast.
The Unexpected Gifts of a 5-Day Prolonged Fast
🌟 Mental Clarity
By day three, my brain felt sharper. That familiar mental fog was gone, replaced by clear, organized thinking—powered by ketones and steady energy.
🌟 Consistent, Clean Energy
Although mornings were a little rough, I was surprised by the clean, even energy I carried throughout the day. No sugar crashes, no slumps—just calm, focused vitality.
🌟 Lightness and Control
There’s something powerful about feeling physically lighter. That sensation translated into emotional clarity too. I felt in charge of my habits again—not ruled by them.
🌟 A Renewed Love for Food
Breaking the fast made me appreciate every bite. A prolonged fast didn’t make me fear food—it deepened my gratitude for it. I’m eating more mindfully now.
🌟 Cellular Renewal (Autophagy)
Though I can’t see what’s happening on a cellular level, I felt it. This deep prolonged fast gave my body time to repair, reset, and rejuvenate. That deep sense of vitality confirmed it was worth it.
A Word of Caution: Prolonged Fasting Isn’t for Everyone
A prolonged fast—four or five days or longer—is powerful but must be approached with care. These fasts should only be done once or twice a year, and always with adequate preparation.
Fasting must be balanced with adequate nutrition, especially protein intake. Otherwise, there is a risk of muscle loss, which is particularly difficult to reverse in midlife. As we age, maintaining muscle becomes one of the most important predictors of healthspan and independence.
And while fasting can feel amazing, it’s not suitable for everyone:
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Not recommended for children, pregnant or breastfeeding individuals, or frail elderly
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Preparation is key: at least 2 weeks of low-carb eating, stress management, and sleep optimization are essential
Want to Learn How to Fast Safely and Effectively?
Curious about fasting but not sure where to start?
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✅ How to use fasting to support long-term metabolic health
✅ How to manage stress and hormones for best results
✅ How to time your next prolonged fast for optimal results
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Final Reflection: Walking the Talk, Finding My Rhythm
One major takeaway? Community and accountability matter. Sharing my goals and experiences kept me focused. This journey reaffirmed something I believe deeply:
✨ Balance is everything. ✨
Sometimes, we indulge. Sometimes, we reset. The key is staying in tune with your body and walking your talk.
This 5-day prolonged fast helped me reclaim my rhythm—and I’m so glad I did.
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