How to Mentally and Physically Prepare for a 72-Hour Fast (And Go Beyond 36 Hours)
You’ve mastered intermittent fasting, maybe even pushed to 24 or 36 hours—but every time you try to go further, something holds you back. Hunger kicks in, motivation drops, or the psychological weight of “not eating” becomes overwhelming—especially when you’re still cooking for your family.
If you’re ready to complete your first 72-hour fast (or go even longer), this guide gives you the mindset tools, hydration support, and daily structure to help you push past that critical 36-hour threshold—and finish strong.
Why 36 Hours Is the Psychological Breaking Point
Most people who fail to complete a 3-day fast do so between 30–40 hours. Why?
- Ghrelin hormone peaks: This “hunger wave” tends to crest around the 36-hour mark.
- Energy dips: Your body is still shifting fully into fat-burning (ketosis).
- Social triggers: Mealtimes, cooking smells, and habits become amplified when you’re not eating.
What helps? Reframing the fast from “withholding” to “healing.” You’re not starving—you’re activating regeneration.
Set a Purpose: Fasting for a Reason (Like Chronic Pain Relief)
If you’re fasting for reasons beyond weight loss—like inflammation, joint pain, or metabolic reset—anchor into that purpose when things get tough.
Research shows that extended fasting can reduce inflammatory markers and promote autophagy, a cellular cleanup process associated with chronic pain relief.
📖 Want a deeper dive on pain & fasting? Check out: Can Fasting Help Chronic Pain? What the Research Says
7 Tips to Push Beyond 36 Hours and Complete a 72-Hour Fast
1. Stay Hydrated with Electrolytes
Dehydration is a fast-killer. It mimics hunger, triggers fatigue, and increases cravings. Use water + minerals to stay steady.
Recommended:
Fasting-safe electrolyte powders
Trace mineral drops
2. Replace Food Rituals with Healing Rituals
- Journal your experience
- Take a salt bath or use dry brushing
- Do breathwork or a short walk during mealtimes
3. Use Calming Adaptogens or Herbal Teas
These help reduce cortisol and psychological tension:
- Ashwagandha extract (alcohol-free)
- Chamomile or bedtime herbal tea
4. Manage Hunger When Cooking for Others
If you’re the main cook in your house, fasting can feel cruel. Some ideas to reduce temptation:
- Use peppermint oil on your wrists or under your nose – appetite suppressant
Shop peppermint oil - Chew sugar-free gum (optional if it doesn’t trigger hunger)
- Wear gloves or distance yourself from tasting/smelling when possible
5. Track How You Feel (Not Just Time)
Use a journal to track:
- Energy levels
- Mental focus
- Cravings
- Body temperature or pain changes
This builds body awareness and helps next time. Try:
Fasting logbooks or printables.
6. Support Sleep on Day 2 and 3
Sleep gets disrupted during extended fasts, especially around Day 2 due to increased adrenaline. You may need extra support.
Consider:
Magnesium glycinate
Glycine powder
7. Visualize the Finish Line
Picture yourself reaching Day 3 with clarity, lightness, and accomplishment. Break your fast with intention—not impulse.
Break gently with:
Bone broth or
collagen peptides
Sample 72-Hour Fast Support Routine
| Time | What to Do | Purpose |
|---|---|---|
| 7:00 AM | 500ml water + salt or electrolytes | Hydration and mineral support |
| 9:00 AM | Black coffee or herbal tea | Focus and appetite control |
| 12:00 PM | Journaling or walking | Replace food habit |
| 3:00 PM | Magnesium supplement or nap | Energy + relaxation |
| 6:00 PM | Herbal tea + affirmations | Wind-down routine |
What to Do If You Feel Like Quitting
- Drink 300–500ml water with salt or mineral drops
- Take a short walk or hot shower
- Open your journal and remind yourself why you started
Most hunger fades in waves. Ride it out—you’re stronger than you think.
Final Thoughts
Getting through a 72-hour fast isn’t just about willpower—it’s about preparation, self-awareness, and purpose. When you reach the 36-hour wall, lean into your “why,” hydrate deeply, and treat yourself like someone worth healing.
💡 Share this post with someone starting their first 3-day fast!
And don’t forget to tag @TheResetRitual if you’re sharing your journey.
Disclaimer: This article is for informational purposes only and is not medical advice. Always consult with your healthcare provider before making changes to your diet, fasting routine, or lifestyle. This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.