My 72-Hour Fasting Protocol for Deep Regeneration
Stacking simple hacks to speed up healing, reset the body, and unlock longevity pathways.
✅ Exercise on Day 1
I hit running and Thai boxing right at the start.
The goal: deplete glycogen fast and trigger early ketosis.
When your body runs out of stored sugar, it starts burning fat — and ketones become your brain’s new clean fuel source.
✅ Sauna on Day 2
On the second day, I use sauna sessions (around 15–20 minutes, repeated if possible).
The heat activates heat shock proteins, which help protect your cells, clear out damaged proteins, and deepen autophagy (cell cleanup).
✅ Ice showers on Day 3
On the final day, I hit cold exposure — ice showers or cold plunges.
This stimulates cold shock proteins, reduces inflammation, boosts mitochondrial health, and gives your immune system a reset.
The benefits I’m aiming to unlock in 72h:
🧬 Deep ketosis — Brain switches to clean fat fuel, boosting clarity and focus.
♻️ Peak autophagy — Cells clean up themselves, removing damaged components.
🔥 Fat loss — (Not my priority, but it happens naturally.)
⚡ Massive insulin sensitivity boost — Key for better metabolism and long-term health.
🛡 Reduced inflammation — Important for aging and disease prevention.
♻️ Immune system reset — Old immune cells cleared, making room for new, stronger ones (usually starts around 72 hours).
🔋 Stronger mitochondria — Your energy factories get upgraded under the right stress.
🧠 Mood and mental clarity up — A sharper brain and a calmer mind.
🌱 Longevity pathways activated — Including triggering stem cells for regeneration.
🔑 Keys to success:
Stay hydrated — water alone isn’t enough.
Add salts (sodium, potassium, magnesium) to avoid dizziness, weakness, or cramps.
Listen to your body — fasting should be hard, but not dangerous.
Reminder: This is science-backed but still experimental in real-world use.
I’m sharing my personal protocol — always do your own research and listen to your body's signals. 🚀
📚 Sources:
NIH 2020: The Clinical Relevance of Intermittent Fasting (PMC6983467)
NIH 2018: Fasting and Immune System Regeneration (PubMed 30077204)
