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More info on rolling fasts?

Hi, I see a lot of posts about rolling 48s, rolling 72s, etc but I’m having a hard time finding something that explains or introduces it.

I think I get the gist: you fast for said period of time, eat a refeed meal, and immediately start another fast. Right?

I have a couple things I’m wondering about though.

  1. What is the benefit of this over extended fasting? I am assuming it is to take small breaks and also be able to eat things you want without worrying about refeed syndrome while still trying to maximize your time fasting.

  2. Should you try to eat your protein minimums, for each day that you fasted, all in that meal/period? (So eating 2-3 days’ worth of protein at once) Or is getting “enough” protein not really a concern with these?

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Answer

  1. Why is it better than prolonged fasting? Aside from the fact that autophaghy increase more on a longer fast you reap all the rewards within 72 hours basically all the good stuff you get the GH spike, your glucose levels drop. Ketosis starts and you are able to eat a meal which people find helps them stay on track. (The proper rollers usually keep it OMAD with a keto based meal) but have seen others do carbs and they are able to roll fine and also complete their goals.

I’d say the take home apart from all the mental and internal benefits from 0-72 hour rolling fasts is you aren’t thinking about food constantly and it’s sustainable if you have enough body fat. Prolonged fasting I think is great every so often 7-14 days is what I’ll do 3 times a year. I’ll roll a bit with OMEOD or throw in some 96 hours every month or two. Just whatever works and how I feel, training schedule etc.

  1. You don’t need over 300g of protein on the refeed meal. If you go the keto route. Keep fat high and protein moderate. You won’t lose muscle due to the spike in GH during the fast. Not sure if you are aware on macros for ketogenic diets but google is your mate. If you don’t follow a ketogenic diet on the refeed play with what works for you. If you need carbs (say you eat OMAD night before, and you want to train that morning after) could cycle in carbs there. Keep protein decent and fats mod(fats will just help keep hormones healthy) you’ll need to tinker with that stuff as it’s based on your goals, how you feel on higher protein mod fats etc and carbs.

Basically in that one meal just hit your calories you’d normally eat daily and make sure you fill macros to suit your needs.

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