My 3-Day Water Fast: A Powerful Reset for Mind & Body

Fasting has always intrigued me—not as a weight-loss tool, but as a way to reset, heal, and reconnect with my body. After experiencing incredible benefits from my first 3-day water fast at the end of December 2024, I decided to make it a quarterly practice. This time around, I did it during my ovulation phase, which made me more aware of cravings and energy shifts. Next time, I’ll probably schedule it earlier in my cycle to avoid those hormonal fluctuations.

In this post, I’ll share who water fasting is for, the benefits I’ve personally experienced, and a breakdown of my experience. If you’ve ever been curious about fasting, I hope this helps you decide if it’s something worth exploring for yourself.

The Benefits of Water Fasting (And How It Felt for Me)

Physically, water fasting has incredible benefits—especially for gut health, digestion, bloating, and skin clarity. But what stood out to me the most was the mental and emotional strength I gained from it.

This wasn’t just about giving my body a reset. It was about proving to myself that I can set an intention, commit to it, and follow through. There’s something deeply empowering about deciding to do something challenging and actually doing it.

I felt:

✨ Pride in my ability to control my mind rather than letting cravings or impulses dictate my actions.

✨ Confidence in my discipline and resilience—knowing that I can push through discomfort and come out stronger.

✨ Clarity in my thoughts, like my mind was operating on a higher level, free from distractions.

Each day brought a different experience:

✔ Day 1 – I felt good, energized, and excited about the challenge.

✔ Day 2 – My energy soared. I felt light, clear, and focused.

✔ Day 3 – I moved slowly, but my mind was razor-sharp.

It’s easy to feel in control when everything is comfortable, but real confidence comes from pushing through resistance and proving to yourself that you’re stronger than your cravings, your doubts, and your excuses.

That’s what this fast gave me: a deep sense of trust in myself—in my ability to set a goal, commit to it, and succeed.

What Is a Water Fast?

A water fast is exactly what it sounds like—you consume only water for a set period of time, typically anywhere from 24 hours to several days. No food, no calories, just hydration. It’s one of the most natural ways to give your body a reset, allowing it to focus on repair, digestion, and deep cellular cleansing rather than constantly processing food.

But here’s the key: a water fast isn’t about deprivation—it’s about intention. You’re not starving yourself; you’re giving your body a break, a moment to recalibrate. And just as important as what you’re not consuming is what you should be drinking to stay hydrated and balanced.

What Can You Drink During a Water Fast?

While no solid food is consumed, you can (and should) drink:

💧 Water (a lot of it!) – Staying hydrated is key. Room temperature or warm water can feel more soothing than ice-cold water.🧂

Mineral water or water with electrolytes – Adding high-mineral salt (like Himalayan salt) to your water helps prevent headaches and dizziness. I personally used this on Day 3 when I woke up with a headache, and it made a huge difference.

🍵 Herbal teas – Pure, unsweetened herbal teas (like peppermint or chamomile) can be comforting, especially in the evening.

☕ Black coffee (optional, if it works for you) – Some people include black coffee during a fast. I had mine every morning, and if you do, make sure it’s unsweetened and doesn’t trigger cravings.

What to avoid: Anything with calories, artificial sweeteners, or additives—like juice, bone broth, or flavoured waters with sweeteners—because they can break the fast and interfere with the benefits.

At its core, water fasting is a practice of mental clarity, discipline, and trust in your body. It’s not just about what you’re removing—it’s about what you’re gaining: a deeper connection to yourself, a reset for your digestion, and the confidence that you can do hard things.

Who is Water Fasting For (And Not For)?

Water fasting can be a powerful tool when used in the right context. It’s not about weight loss—it’s about giving your body and mind a break, resetting digestion, and experiencing mental clarity. However, it’s important to know if fasting is the right fit for you.

Who Can Benefit from Water Fasting?

Fasting may be a great option for those who:

✔ Already have a stable, healthy relationship with food and aren’t using fasting as a way to restrict or control their body.

✔ Want to reset digestion and reduce bloating by giving the gut a break.

✔ Are looking for mental clarity and increased focus.

✔ Have metabolic flexibility and can easily shift into fat-burning mode.

✔ Are experienced with fasting and know how to refeed properly without overcompensating.

Who Should Avoid Water Fasting?

Because my journey includes a 60-lb weight loss, I want to be very clear: I do not recommend water fasting for weight loss, especially if you’re at the beginning of your journey. 

Here’s why:

❌ It can create a restriction-binge cycle. If you’re still building balanced eating habits, fasting might lead to overcompensating afterward.

❌ It disrupts natural hunger cues. When learning to trust your body, fasting can make it harder to recognize true hunger vs. emotional or habitual eating.

❌ It shifts the focus to quick fixes instead of long-term sustainability. Weight loss should come from nourishing your body, not extreme restrictions.

❌ It can leave you too depleted to exercise or fuel your body properly. Movement is a key part of a healthy lifestyle, and fasting might make it harder to stay active.

Why Fasting Works for Me Now

The reason I incorporate fasting into my routine is because I’ve already built a strong foundation of sustainable habits. I eat a whole-food, plant-based diet that fuels me, I move my body daily, and I have a healthy relationship with food and my own mind. I fast not to lose weight, but to reset, reflect, and challenge myself intentionally.

If you’re still in the early stages of building healthy habits, my best advice is to focus on consistency first. Mastering balanced eating and movement will serve you so much more in the long run than any short-term fasting experiment.

A picture after my 3-Day fast, I feel strong, no inflammation in my body, not bloated, and my skin is glowing!

Who is Water Fasting Really For then?

Water fasting can be a powerful tool for:

• Those looking to give their digestive system a break and reduce bloating.

• People who want mental clarity and sharper focus.

• Anyone interested in metabolic flexibility and resetting their relationship with food.

• Individuals seeking to reduce inflammation and improve skin health.

• Those who want to challenge themselves both physically and mentally.

However, as mentioned above, it’s not for everyone. If you have a history of disordered eating, are pregnant or breastfeeding, or have certain medical conditions, it’s best to consult a professional before attempting a prolonged fast.

The Benefits of Water Fasting

For me, the biggest benefits have been:

✔ Gut Reset & Reduced Bloating – My digestion always feels incredibly light after a fast. It’s like hitting the reset button on my gut.

✔ Clearer Skin – My skin tends to flare up when my gut is unhappy. After fasting, inflammation goes down, and my complexion looks healthier.

✔ Mental Clarity & Focus – It’s surprising how sharp my mind feels during a fast, even when my body slows down.

✔ Stronger Discipline & Awareness Around Food – Fasting helps me recognize when I’m eating out of habit vs. true hunger.

Now, let’s dive into my day-by-day experience.

My 3-Day Water Fast Experience

Day 1: Feeling Good & Grounded

I started the fast feeling motivated. I’ve done this before, so I knew what to expect. The first day was smooth—I wasn’t very hungry, and I felt light. Staying hydrated helped a lot, and I made sure to listen to my body. I did a long walk with my dog to enjoy the nice weather and have some slow movement.

Day 2: High Energy, Then a Headache

To my surprise, I had a lot of energy during the day. I felt clear-headed and even productive. I didn't do my walk with the dog during the day as I was busy working and preparing for a workshop that I was delivering during the evening. I was a bit worried about not having enough energy but it went beyond expected and I felt like I had a great presence with my students. However, by the evening when I came back home, I started developing a headache. This happens sometimes as the body adjusts, so I knew it was normal.

Day 3: Slower Body, Sharper Mind

I woke up with the same headache, but I knew what to do. I drank water with high-mineral salt and it disappeared quickly. My body felt slower—I wasn’t moving as fast, and I could tell my energy reserves were low. But my mind? Crystal clear. I even wrote a full LinkedIn article that day, which felt amazing.

The last two hours were the hardest. Time felt like it was crawling, and I was so ready to break my fast. But I stayed committed, knowing the benefits were worth it.

Breaking the Fast: The Most Important Part

How you break a fast matters just as much as the fast itself. I started with a simple, nutrient-rich meal to ease my digestive system back into eating. I made my red cabbage, potato, carrot and lentil soup (recipe below) and it felt easy to digest and so comforting. I even struggled to finish my bowl as my system was just getting started again!

If you’re considering fasting, I highly recommend planning your first meal carefully—nothing too heavy, processed, or oily.

Final Thoughts & What I’d Do Differently

This fast reaffirmed how powerful and healing fasting can be. My gut feels amazing, my skin is clearer, and I gained a deep sense of discipline. However, next time I’ll likely schedule it earlier in my cycle to avoid the hormonal cravings that come with ovulation and the luteal phase.

Will I do it again next quarter? Absolutely! And I encourage anyone curious about fasting to explore it—always in a way that feels safe and supportive for your body.

Have you ever tried water fasting? What was your experience like? Let’s chat in the comments!

Red cabbage, potato, carrot and lentil soup

Total time: 1 hour

Yield: 6 servings

Ingredients

• 1 yellow onion, diced (~1 ½ cups)

• 4 cups thinly sliced red cabbage (about half of a cabbage)

• 2 cups diced yellow potatoes, cut into ½-inch pieces

• 2 cups sliced carrots

• 1/2 cup dried lentils (beluga, brown or green)

• 1 tablespoon dijon mustard

• 1 teaspoon high mineral salt

• ¼ teaspoon ground black pepper

• 1 tablespoon apple cider vinegar

• 7 cups vegetable broth

Method

1. Heat a pot until very hot then reduce to medium heat. Add in onions and sauté for 5 minutes, stirring occasionally. If it starts sticking, add a tablespoon of water at a time.

2. Add in cabbage, potatoes, carrots, lentils, dijon mustard, 1 teaspoon of salt and the ground pepper. Stir well and cook for 5-7 minutes, until the vegetables start to soften.

3. Add the vegetable broth to the pot with the apple cider vinegar. Increase heat to high and bring the soup to a boil. Reduce heat to low, cover and simmer for 20 minutes.

4. Adjust seasoning to your liking.

This is my personal experience and does not replace medical advice. Always listen to your body and consult a professional if needed.