Day-by-day guidance for metabolic optimization, cellular renewal, and sustainable results.
Select Your Fast Duration
Customize the protocol based on your selected duration. The 7-day protocol is recommended for optimal metabolic reset.
1 day3 days5 days7 days10 days
7-Day Protocol Selected
Recommended for metabolic reset and autophagy activation
Before You Begin
Medical Clearance Required: This protocol is not suitable for everyone. Consult your physician before beginning, especially if you have any medical conditions, take medications, are under 18, pregnant, breastfeeding, or have a history of eating disorders.
Community: Consider finding an accountability partner
PREPARATION
Day 0: Preparation Phase
Last Meal Strategy
Your final meal sets the metabolic foundation. Avoid high-carbohydrate foods that will extend glycogen depletion and delay ketosis.
Recommended last meal: High-fat, moderate-protein, very low-carb (ketogenic meal). Examples: salmon with avocado and olive oil, eggs with cheese and leafy greens, grass-fed steak with butter.
Timing: Finish eating by 7-8 PM to begin the fast overnight.
Preparation Checklist
Electrolyte supplements purchased and ready
Cleared schedule for Days 2-4 (most difficult period)
What's Happening: Glycogen stores nearly depleted. Body initiating gluconeogenesis (creating glucose from protein/fat). Ketone production beginning but not yet sufficient for brain fuel. This creates the metabolic "crisis."
Physical Experience: Increasing hunger. Possible headache onset (electrolyte flushing). Slight fatigue. Some irritability.
Psychological Challenge: HIGH. The dopamine system is now screaming for its regular reinforcement.
Critical Understanding: Day 2 marks the beginning of the "Extinction Burst." Your brain's reward system, accustomed to regular food-based dopamine hits, intensifies cravings before they collapse. This is temporary chemical noise, not genuine physiological need. You are not in danger. You are in transition.
Day 2 Protocol
Electrolytes: Increase to 6000mg sodium due to accelerated natriuresis
Water: Minimum 3 liters
Black Coffee: Use liberally for appetite suppression (avoid after 2 PM for sleep quality)
Activity: Light only if energy permits. Rest is acceptable.
Urge Surfing: Critical skill. When intense craving hits, set 20-minute timer. Use sound therapy or meditation. Observe the craving without acting. It WILL pass.
CRITICAL PHASE
Day 3: The Crisis Peak (Extinction Burst)
⚠️ THIS IS THE DECISIVE DAY. 60% of failed fasting protocols end on Day 3. If you survive this day, your probability of completing the full 7 days increases to 87%.
What's Happening: Peak electrolyte dumping (causing severe headaches). Ketone production ramping but not yet optimal. Brain partially adapted but still craving glucose. Maximum cortisol/stress response to perceived "starvation."
Physical Experience: Severe headache (if electrolytes insufficient). Peak hunger intensity. Fatigue. Possible dizziness. Irritability maximum.
Psychological Challenge: MAXIMUM. This is pure grit territory.
The Founder's Experience: "Day 3 was brutal. Pounding headache. The hunger felt almost unbearable. But I understood the science—this was my dopamine system throwing a tantrum, not my body shutting down. I drank more electrolytes, had black coffee, and went for a walk. The urge peaked around 3 PM, lasted 45 minutes, then broke like a wave. By evening, it had noticeably diminished. That's when I knew I would make it."
Day 3 Survival Protocol
Electrolytes: Maximum dosing—7000mg sodium, 2500mg potassium, 400mg magnesium
Hydration: 3.5+ liters if tolerated
Distraction: Engage in non-food-related activities. Work, read, walk, call a friend.
Sound Therapy: Use 432Hz frequency for maximum cortisol reduction
Mantra: "This is temporary. This is the breaking point of the addiction. I am not in danger. I am in transformation."
Emergency Protocol: If overwhelmed, do NOT binge. Consume bone broth or 5 almonds maximum. Better to bend protocol slightly than break entirely.
⚠️ ELECTROLYTES ARE CRITICAL ON DAY 3
The severe headache on Day 3 is NOT hunger—it's electrolyte dumping (natriuresis). Your kidneys are flushing sodium at maximum rate. Without proper electrolyte replacement, you WILL feel terrible. This is preventable.
Do NOT rely on table salt alone. You need balanced electrolytes:
Psychological Challenge: Low. You're in the flow state.
Days 5-6 Protocol
Electrolytes: Continue 5000mg sodium minimum
Activity: Resume normal walking/light activity as energy permits
Monitoring: Check blood pressure daily. If systolic drops below 90, add more salt.
Sleep: Prioritize rest. Autophagy peaks during sleep.
REFEEDING PREP
Day 7: Completion & Transition
Congratulations. You've completed a 7-day extended fast. This is a significant physiological and psychological achievement.
Critical Warning: The next 48-72 hours are medically the most dangerous. Refeeding syndrome is a real risk. Do NOT celebrate with a feast. Follow the refeeding protocol EXACTLY.
Evening (Breaking Fast): First food at 7 PM or later. See refeeding protocol.
Preparation: Have avocado, eggs, and gentle foods ready. Remove tempting high-carb foods from environment.
🎯 Critical for Safe Refeeding
Nutri-Align Refeed Multivitamin
Prevents Refeeding Syndrome: Essential thiamine, magnesium, and phosphate to stabilize electrolyte shifts when breaking your fast. Take 30 minutes BEFORE first meal.
£19.99 (30 capsules)
⚕️ Medical Safety: Refeeding syndrome is a real risk after extended fasts. This supplement is designed specifically for safe protocol completion.
