Hey, it’s Coach Austin from Fit One Five. I’m kicking off a 3-day fast and inviting you to do it with me! Before we dive in, I’ll walk you through the purpose, benefits, and how to get prepared. Be sure to consult your doctor to see if fasting is a good fit for you.

Why Fast?

People fast for many reasons—fat loss, detoxing, or simply to reset and feel better. Personally, I fast a few times a year to challenge my discipline and to stimulate autophagy—your body’s process of cleaning out old or damaged cells, potentially reducing cancer risk.

Some key benefits of fasting include:

- Better blood sugar control and reduced insulin resistance

- Lower inflammation

- Enhanced heart and brain health

- Boosted growth hormone

- Support for fat loss and metabolism

- Improved sleep and recovery

- Possible cancer prevention

Preparing for the Fast

Start by gradually cutting out processed foods and sugars. Minimize cravings by eating whole, raw fruits and vegetables, lean proteins (like chicken, white fish, legumes, and bone broth), and healthy carbs like cooked veggies and small portions of rice.

If you drink coffee or tea, eliminate cream, sugar, and sweeteners. You can continue protein shakes right up until the fast starts.

Hydration is critical—aim for 3–4 liters of water per day (about a gallon). This helps reduce hunger and supports fat metabolism.

The day before your fast, reduce your calorie intake by half and drink plenty of water to manage hunger.

What You’ll Need

- Water: Buy three 1-gallon jugs or a pack of bottles. We also offer Fiji water at the gym. Other’s find it easier to prepare 3-4 1 liter bottles ahead of time. That totally works too!

- Electrolytes: LMNT Salts are ideal—one packet per day. They contain the essential minerals your body needs to function during a fast.

- Bone Broth: Your go-to meal for Days 2 and 3. I recommend Kettle & Fire, available at Walmart. Bone broth provides nutrients to keep you going—especially if you’re still training.

How to Do the Fast

No food, shakes, or caffeine—just water, electrolytes, and bone broth.

Day 1:

- Drink 1 liter of water in the first 2 hours after waking.

- Sip 2 more liters throughout the day.

- Mix 1 LMNT pack in 16–32 oz of water and finish before your final liter.

- End with 1 more liter before bedtime (but give yourself 1–2 hours to avoid overnight bathroom trips).

Days 2 & 3:

- Start your day with 16 oz water.

- Breakfast: 16–20 oz warm bone broth.

- Finish 1 liter of water early.

- Sip 2 more liters over the next 6 hours.

- Add your LMNT pack to 16–32 oz of water.

- Lunch & Dinner: 16–20 oz bone broth per meal.

- End your day with your final liter of water.

Breaking the Fast

Congrats—you did it! Now ease back into eating. Start with the same clean foods you had before the fast: lean protein, veggies, and rice. Avoid rushing to processed or heavy meals.

Over the next few days, reintroduce coffee and other regular foods gradually. If you need guidance on what’s next, our nutrition coaches Ashley or Emma can help you build a long-term, sustainable plan.

As with anything, this may seem like a scary, daunting task. But following this game plan will keep you on course. When you start feeling anxious like you MUST eat something. Just take a deep breath and remind yourself that that feeling will subside. You can do this! We are your resource – use us.

You’re all set—let’s do this together! Follow my journey on Instagram @agfitlife.
Questions? Email me at austin@fitonefivetn.com.