While fasting benefits like autophagy, HGH and fat burning amplify after 3 days, possible dangers like electrolyte/vitamins deficienies start to build up as well which can ultimately lead to refeeding syndrome, especially for fasts longer than 10+ days
You have a lot more experience than me (I’ve done a lot of 72h fasts and only one 7-day), but based on the research I’ve read it seems like 5-7 days is the sweet spot. You get the full benefits of autophagy and stem cell rejuvenation without risking the possible serious issues that can arise with longer fasts. I hope to do a quarterly 5-7 day fast for the longevity benefits, even after I hit my weight target.
I have a similar fasting experience as you. I’ve been fasting consistently since April, lost 65 lbs, and I started with a 7 day fast, and then fell into a pattern of weekly 90-96h fasts, one meal, then roll immediately into a 48h fast. Now that I’ve reached goal weight, I’ve been struggling to find a maintenance plan.
I find my sweet spot to by 90-96h. I just did another 7 day fast to reboot after thanksgiving and family birthdays, but I too don’t think the positives outweigh the negatives in fasts over 96 hours. I will only do longer fasts in rare situations to rekickstart my fasting schedule.
Like you my longest fast is 21 days and I will never do that again.
Hey! So for me, I notice that after the first 3 days it gets easier, and it gets especially easier after week 1. So for me, the sweet spot is anywhere from 7- 14 days. I plan to embark on another long one soon! Good luck on your fasting journey!