Fasting for 72 hours is the best medicine on Earth. It triggers...
Craig Brockie@CraigBrockie
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May 04, 2025
~3 min read
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Fasting for 72 hours is the best medicine on Earth.
It triggers your body to "eat up" tumors, inflammation, and toxins.
It's literally a doctor within.
Here's how to fast correctly (according to science): 🧵
It triggers your body to "eat up" tumors, inflammation, and toxins.
It's literally a doctor within.
Here's how to fast correctly (according to science): 🧵
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Most people think fasting is just about weight loss or giving your digestive system a break.
But the "magic" occurs at the cellular level through autophagy.
This is where your body literally begins to eat itself.
Let me explain:
But the "magic" occurs at the cellular level through autophagy.
This is where your body literally begins to eat itself.
Let me explain:
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Autophagy = cellular cleanup
During extended fasting, your cells start recycling damaged proteins, dysfunctional mitochondria, and even early-stage cancer cells.
Your body finally gets the chance to take out the accumulated trash that's been causing inflammation and disease.
During extended fasting, your cells start recycling damaged proteins, dysfunctional mitochondria, and even early-stage cancer cells.
Your body finally gets the chance to take out the accumulated trash that's been causing inflammation and disease.
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What does science say about fasting?
A 2014 USC study showed 72-hour fasts triggered stem cell-based regeneration of white blood cells, essentially rebooting the immune system.
It's widely known that fasting works for so many health conditions.
But why? Because...
A 2014 USC study showed 72-hour fasts triggered stem cell-based regeneration of white blood cells, essentially rebooting the immune system.
It's widely known that fasting works for so many health conditions.
But why? Because...
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It tackles a root cause often missed by modern medicine 👇🏽
The buildup of cellular waste, damaged proteins, and weak mitochondria causes chronic inflammation.
Clearing these allows natural healing.
Now that you understand the science, here's how to execute a 72-hour fast:
The buildup of cellular waste, damaged proteins, and weak mitochondria causes chronic inflammation.
Clearing these allows natural healing.
Now that you understand the science, here's how to execute a 72-hour fast:
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Before You Start: Prepare Your Body (2-3 Days Before)
Begin intermittent fasting (16:8 method) at least 3 days before your extended fast.
Eat during an 8-hour window and fast for 16 hours.
This gradually shifts your metabolism to fat-burning mode.
Begin intermittent fasting (16:8 method) at least 3 days before your extended fast.
Eat during an 8-hour window and fast for 16 hours.
This gradually shifts your metabolism to fat-burning mode.
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Simultaneously, reduce carbohydrates and increase healthy fats in the days before your fast.
This starts shifting your body toward ketosis before you even begin your full fast.
Good fats to focus on are avocados, olive oil, grass-fed butter, and MCT oil.
This starts shifting your body toward ketosis before you even begin your full fast.
Good fats to focus on are avocados, olive oil, grass-fed butter, and MCT oil.
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Hours 0-24: The Challenge Phase
The first 24 hours are challenging but manageable.
Your body is shifting to fat burning, causing hunger, irritability, and energy shifts. This is normal and temporary.
Your hunger hormone ghrelin begins to stabilize after the first day.
The first 24 hours are challenging but manageable.
Your body is shifting to fat burning, causing hunger, irritability, and energy shifts. This is normal and temporary.
Your hunger hormone ghrelin begins to stabilize after the first day.
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Hours 24-48: The Transition Phase
Around the 36-hour mark, many people report an increase in mental clarity and energy—because ketones are now fueling your brain.
Growth hormone rises 300%, preserving muscle and boosting fat burn.
Fat loss accelerates dramatically.
Around the 36-hour mark, many people report an increase in mental clarity and energy—because ketones are now fueling your brain.
Growth hormone rises 300%, preserving muscle and boosting fat burn.
Fat loss accelerates dramatically.
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Hours 48-72: The Healing Phase
The final 24 hours are where the most profound healing occurs.
Chronic joint pain can disappear as well as other positive changes during this phase.
Brain fog lifts as inflammation recedes.
The final 24 hours are where the most profound healing occurs.
Chronic joint pain can disappear as well as other positive changes during this phase.
Brain fog lifts as inflammation recedes.
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How to make it through without suffering?
Drink 2-3 liters of pure water daily.
And supplement with electrolytes. My personal favorite is this one:
lvnta.com/lv_RzU0ZXrafy9…
This reduces discomfort.
Drink 2-3 liters of pure water daily.
And supplement with electrolytes. My personal favorite is this one:
lvnta.com/lv_RzU0ZXrafy9…
This reduces discomfort.
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What can you consume during this 72-hour fast?
• Pure water (flat or sparkling)
• Black coffee (no cream or sugar)
• Plain tea (herbal or regular)
• Electrolytes (as outlined above)
That's it. Purists only drink water.
• Pure water (flat or sparkling)
• Black coffee (no cream or sugar)
• Plain tea (herbal or regular)
• Electrolytes (as outlined above)
That's it. Purists only drink water.
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"But Craig, what if I lose muscle during a fast?"
Taking essential amino acids can prevent muscle loss.
I developed one of the best supplements on the market for this.
Check it out here: amazon.com/dp/B0CKTQH4XQ?…
Taking essential amino acids can prevent muscle loss.
I developed one of the best supplements on the market for this.
Check it out here: amazon.com/dp/B0CKTQH4XQ?…
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The most important part: how to break a fast?
• Start with bone broth
• Wait 1 hour, then have 1-2 scrambled eggs/avocado
• Wait another hour before eating a small meal with protein and healthy fats
• Avoid all carbs, sugar, and processed foods for at least 24 hours after
• Start with bone broth
• Wait 1 hour, then have 1-2 scrambled eggs/avocado
• Wait another hour before eating a small meal with protein and healthy fats
• Avoid all carbs, sugar, and processed foods for at least 24 hours after
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Not eating for 72-hours is not easy.
The first time is the hardest. The second time is challenging but manageable. By the third time, you'll be amazed at how easy it becomes.
Your body learns and adapts, making each subsequent fast more comfortable.
The benefits compound.
The first time is the hardest. The second time is challenging but manageable. By the third time, you'll be amazed at how easy it becomes.
Your body learns and adapts, making each subsequent fast more comfortable.
The benefits compound.
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Thank you for reading!
Struggling with weight, low energy, pain, or chronic symptoms?
• Follow me @craigbrockie for proven solutions.
• Sign up for my weekly email newsletter to learn how to achieve Ultimate Health: craigbrockie.com/newsletter
Struggling with weight, low energy, pain, or chronic symptoms?
• Follow me @craigbrockie for proven solutions.
• Sign up for my weekly email newsletter to learn how to achieve Ultimate Health: craigbrockie.com/newsletter
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A bit about me:
30 years ago, I was in chronic pain, with crippling anxiety and a broken immune system.
Since then, I’ve invested 7-figures researching the best health and performance-enhancing methods worldwide.
This account exists to help people live their best life.
30 years ago, I was in chronic pain, with crippling anxiety and a broken immune system.
Since then, I’ve invested 7-figures researching the best health and performance-enhancing methods worldwide.
This account exists to help people live their best life.
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What is ONE thing you learned from this thread?
Comment below...
And follow me @craigbrockie for more evidence-based health insights to improve your health and longevity.
Comment below...
And follow me @craigbrockie for more evidence-based health insights to improve your health and longevity.
Craig Brockie@CraigBrockie
Fasting for 72 hours is the best medicine on Earth.
It triggers your body to "eat up" tumors, inflammation, and toxins.
It's literally a doctor within.
Here's how to fast correctly (according to science): 🧵
It triggers your body to "eat up" tumors, inflammation, and toxins.
It's literally a doctor within.
Here's how to fast correctly (according to science): 🧵
