90 Hour Fasting: Benefits, Risks, and How to Do It Safely

90 Hour Fasting: Benefits, Risks, and How to Do It Safely

Fasting for 90 hours has become an increasingly popular way to tap into the health benefits of fasting while still going about regular life activities. But is fasting for 90 hours safe? What are the pros and cons, and how should you approach this extended fast?

Fasting for 1-3 days has been practiced for centuries and is generally considered safe for most healthy adults when done properly. Let's take a closer look at what happens when you fast for 90 hours, along with tips for minimizing risks.

Overview of 90 Hour Fasting

A 90 hour fast involves consuming no calories from food or beverages other than water for 90 consecutive hours, or just under 4 days. This allows the body to enter into a deeper fasting state than shorter fasts like intermittent fasting.

Most people follow a 90 hour fast 1-2 times per year. Some reasons for a 90 hour fast include:

• Resetting your metabolism
• Increasing autophagy
• Enhancing cellular repair
• Decreasing inflammation
• Boosting ketone production
• Aiding weight loss

90 hours is considered the minimum length to trigger more profound cleansing and regenerative effects while remaining manageable for most people.

Phases of a 90 Hour Fast

A 90 hour fast generally moves through the following phases:

1. Pre-Fast (24-48 hours before)

Prepare by eating smaller meals, cutting back on carbs and calories. Stay hydrated and get plenty of minerals. You may opt to take supplements and laxatives to prepare.

2. 0-12 Hours

Liver glycogen stores are depleted and the body transitions into a fasted state. Hunger may increase.

3. 12-72 Hours

The body switches to using stored fat for energy and ketone production ramps up. Hunger usually decreases and concentration may improve.

4. 72+ Hours

The body experiences enhanced autophagy and cellular repair. Prolonged fasters may feel weak or dizzy at times.

5. Post-Fast (24-48 hours)

Gradually reintroduce foods starting with broth, followed by fruits and vegetables. Avoid heavy foods for 1-2 days.

Benefits of a 90 Hour Fast

Some top benefits of fasting for 90 hours include:

Promotes Weight and Fat Loss

90 hours without food can lead to significant calorie restriction and fat burning. Partial fasting for just 24-48 hours can boost metabolism and fat loss as well.

Triggers Autophagy

Autophagy peaks around 48-72 hours, when cells recycle and remove damaged proteins and components.

Fights Inflammation

Fasting helps reduce oxidative stress and inflammation throughout the body.

Resets Metabolism

Fasting for 90 hours gives your digestive system a rest and can help reset metabolic hormones.

Enhances Cellular Repair

The regenerative effects of fasting help the body repair and strengthen itself.

Increases Ketone Production

Fasting leads to significantly elevated ketone levels, which may aid cognitive function.

Potential Risks and Side Effects

Despite benefits, extended fasting also entails some risks including:

Hypoglycemia

Low blood sugar can cause dizziness, confusion, shaking, sweating, and fainting.

Dehydration

Fasting can lead to dehydration and electrolyte imbalances if fluids are inadequate.

Orthostatic Hypotension

Sudden drops in blood pressure upon standing due to dehydration and mineral loss.

Gallstones

Fasting may increase the risk of gallstones by altering bile composition.

Lean Mass Loss

Some muscle wasting can occur, despite increased growth hormone during fasting.

Irregular Heartbeat

Electrolyte disturbances may trigger irregular heart rhythms in some.

Who Should Not Attempt a 90 Hour Fast?

The following groups should avoid prolonged fasting due to heightened health risks:

• Children or adolescents
• Pregnant or breastfeeding women
• Those with diabetes, especially insulin-dependent
• Individuals with eating disorders or underweight BMI
• People taking certain medications, like lithium
• Those with gout or high uric acid
• People with chronic kidney or liver disease
• Individuals with cardiovascular conditions

Consult your doctor before fasting for 90 hours if you have any medical conditions or take prescription medicines.

How to Prepare for a 90 Hour Fast

To prepare both mentally and physically for your 90 hour fast, try:

• Gradually reducing meals and calories for 1-2 days beforehand
• Eating high protein, high fiber, low sugar foods before the fast
• Staying well-hydrated leading up to the fast
• Planning distractions and resting during the fast
• Supplementing with electrolytes and minerals
• Discussing plans with your doctor if you have health conditions

Tips for Your First 90 Hour Fast

Here are some tips to help you successfully complete your first 90 hour fast:

• Drink 2-3 liters of water daily
• Consume sodium, potassium, and magnesium
• Take electrolytes or salty broth if dizzy or weak
• Distract yourself with activities
• Rest as needed when fatigued
• Brush teeth to freshen breath
• Avoid vigorous exercise
• Stay busy and keep a positive mindset

Breaking Your 90 Hour Fast

It is important to slowly ease out of extended fasting. Here is one effective strategy:

Day 1

Drink fresh vegetable juice, bone broth, or salty fluids. Eat raw fruits and start rehydrating.

Day 2

Consume nutrient-dense smoothies, yogurt, and cooked vegetables. Keep portions small.

Day 3

Begin reintroducing lean proteins like eggs, fish, chicken or plant proteins. Avoid heavy foods.

Day 4+

Transition back to a balanced, healthy diet emphasizing produce, lean proteins, healthy fats and whole grains.

Should You Exercise During a 90 Hour Fast?

Gentle exercise like yoga, walking, or light resistance training can be continued during a 90 hour fast for those accustomed to regular physical activity. However, the following precautions are advised:

• Avoid strenuous exercise, especially on days 2-3 of the fast
• Drink extra fluids and electrolytes before and after exercise
• Watch for dizziness, weakness or excess fatigue as signs to stop
• Refuel carefully

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.