12/04/2026
After completing a 6day fast, I wanted to share some insight into both the benefits and how to reintroduce food properly
(During a fast it’s a good idea to add a little bit of Celtic salt 🧂 & fulvic minerals to help with function and fatigue)
Disclaimer: seek advice before fasting
because the refeed is just as important as the fast itself.
When you finish a long fast, your digestive system is in a very sensitive state, so it’s important to ease back in gradually.
The first thing I like to have is bone broth, as it’s warm, easy to digest, and helps gently stimulate digestion without overwhelming the system, while also providing amino acids and minerals without causing a large glucose or insulin spike, which is important after improving insulin sensitivity through fasting.
From there, I introduce simple foods like boiled eggs over the first couple of days to provide protein and healthy fats in a form that’s still gentle on the gut.
By day three, I begin adding more variety, including fermented foods such as Kimchi to support the microbiome, along with soft, well-cooked vegetables and more substantial protein like chicken or beef.
Around day four, I may introduce lighter carbohydrates like fruit, such as grapes or watermelon, keeping portions moderate so the body can adjust without large spikes
day five, I consider reintroducing more complex carbohydrates like rice or bread depending on how I feel.
Some of the key benefits of a longer fast include:
• Autophagy, where the body breaks down and recycles damaged or dysfunctional cellular components
• Improved insulin sensitivity and better blood sugar regulation
• Support for overall fat loss, including reduction in abdominal fat over time
• Enhanced mental clarity and focus
• A reset for the digestive system, giving the gut time to rest and repair
If you’re new to fasting, it’s best to build up gradually, starting with intermittent fasting, then 24, 48, and 72 hours, learning how your body responds along the way, because fasting isn’t just about not eating—it’s how you return to eating that determines the long-term benefit.
